The Mel Robbins Podcast

Episode: 2026 Body Reset: How to Get Stronger, Lose Fat, & Take Control of Your Health

Date: January 1, 2026
Host: Mel Robbins
Guest: Dr. Betsy Grunch, Board Certified Neurosurgeon (“LadySpineDoc”)

Episode Overview

This powerful episode features Dr. Betsy Grunch, renowned spine surgeon and neurosurgeon, who shares her deeply personal and professional perspective on health, pain, aging, weight loss, and body transformation. Drawing from her experiences as both a physician and a former caregiver for her paralyzed mother, Dr. Grunch walks listeners through sustainable ways to reset your body, lose fat, build strength, prevent back surgery, and avoid chronic pain—at any age or ability. The conversation is packed with science-backed advice, actionable steps, and empathetic motivation for anyone who wants to reclaim their health.

Key Discussion Points & Insights

1. Dr. Betsy Grunch’s Story and Motivation

[06:18-11:23]

• Inspired by her mother’s paralysis after a police accident, Dr. Grunch entered the male-dominated field of neurosurgery.
• As a caregiver and future doctor, she learned empathy from being “on the other side of the table”:

  “Once you’ve had [the patient] experience, it makes you more empathetic. … Those 60 seconds when you deliver bad news, that sticks with people forever.” – Dr. Grunch [11:23]

2. The Gravity of Prevention: Not Ending Up on the Operating Table

[12:19-13:22]

• Surgery is not always a cure or a reset; prevention is better than treatment:

  “There are things you can do in your life to change your future and keep you off the operating table. … It’s not just black and white.” – Dr. Grunch [12:26]

3. Sustainable Health Change vs. Quick Fixes

[13:33-14:17]

• Crash diets and “new year, new me” attitudes don't work. Sustainable, realistic changes last.
• Start with habits you can actually maintain for life:

  “You have to decide what you can do in your day-to-day life that you can continue … and you can’t push yourself too hard, because you’ll give up.” – Dr. Grunch [13:33]

4. Personal Health Struggles & Turning Point

[15:01-23:21]

• Dr. Grunch shares her experience: stress-eating, gaining weight, ignoring her own health while caring for her mom and advancing her career.
• Awakening came after a severe back injury while postpartum:

  “I was changing my son’s diaper ... and I knew I hurt my back. I knew I blew out a disc. ... It was that moment I knew I had to change.” – Dr. Grunch [20:49]

• She weighed 260 pounds at her heaviest, and her initial goal was to lose 100 pounds.

5. The Road to Transformation: Nutrition, Exercise, & Mindset

[23:38-30:31]

• Began with Peloton: found community and motivation.
• Doctors often lack nutrition training, so she self-educated (e.g., Jason Fung’s “The Obesity Code” and intermittent fasting).
• The journey was “not perfect”—it required trial, error, setbacks, and resilience:

  “It’s sustainable change over time, and change over time is one of the hardest things to do because you have to change your mindset and you have to do it forever.” – Dr. Grunch [29:14]

6. Real-Life Healthy Routine of a Busy Neurosurgeon & Mom

[35:58-38:43]

• Dr. Grunch isn’t a “morning person”—she learned to work out at night, not in the morning.
• Typical food choices: eggs & oatmeal with blueberries (antioxidants) for breakfast, protein & veggies for lunch/dinner.
• Meal prep is critical for avoiding impulse, unhealthy decisions.
• Key: Adapt routine to your lifestyle for sustainability.

7. Four Essential Strategies to Prevent Back Pain

[39:13-48:00]

1. No Nicotine:
   • Drastically accelerates spinal degeneration.

     “Nicotine is one of the biggest accelerators of degenerative disc disease in our spine. … I can look at two x-rays and tell you who’s a smoker.” – Dr. Grunch [39:31]

   • Vasoconstriction limits blood flow and healing.
2. Avoid Sedentary Lifestyle:
   • Move every day—even a 15-minute walk counts.
3. Lift Properly:
   • Use your legs, not your back—most common preventable injury.
4. Sleep with Good Posture:
   • No stomach sleeping. Sleep on your back/side with pillows to support knees/necks for spinal alignment.

8. Sitting, Desk Jobs & Tech Neck

[50:10-60:32]

• Muscles (“rebar of your body”) atrophy with long hours of sitting; stand up every 30-60 minutes.
• Neutral spine is key: ergonomic chairs may help, lumbar support can make a big difference.
• "Tech neck": Tilting your head down at phones/screens increases neck load up to 60 lbs. (vs. 10–15 lbs. upright). Contributes to early disc issues, headaches, and neck pain.

  “Headaches are so common—people that have neck issues, 90% have headaches as well.” – Dr. Grunch [58:56]

9. Weight, Core Strength & Back Health

[63:02-67:30]

• Excess belly weight pulls spine forward, stresses structures, and accelerates pain/degeneration.
• Weight loss is 80% about nutrition; “your brain is telling your hand what to do.”
• Start with awareness: keeping a food log is a proven tool.

10. Essential Exercises for Spine Health

[67:30-69:19]

• Prioritize core strength:
  • Glute Bridges
  • Bird Dog Exercise
• Physical therapists can provide guidance—even just a couple of sessions can help with form and confidence.

11. Overcoming Gym Intimidation & Lifting Weights

[69:19-73:56]

• Everyone feels intimidated when starting out—ask staff for help or a tour, film equipment to learn later.
• Lifting weights improves bones and prevents osteoporosis; women should not just stick to cardio.

12. Nutrition for Spinal & General Health

[74:03-76:11]

• Reduce inflammatory foods (gluten, processed foods, sugary sodas).
• Increase anti-inflammatory foods: leafy greens, berries (esp. blueberries), and prioritize protein (“muscle is made of protein; if you don’t consume it, your body breaks down muscle for it.”)
• Protein goal: 0.8-1g per pound body weight per day.

13. Pregnancy, Aging, and Never “Too Late” for Change

[76:11-79:41]

• Pregnancy/postpartum radically changes spine, core, ligaments—accept this and give yourself grace.
• Even decades later, it’s possible to rebuild; “your body is designed for success.”
• Sustainable change, core work, and good habits can reverse years of neglect.

14. Pain Is Not “Normal”—Recognize When to Seek Help

[80:22-85:06]

• Sciatica: shooting pain down the leg from nerve compression—not “normal” just because it’s common.
• Distinguish everyday soreness from “red flag” pain:
  • Loss of bowel/bladder control (medical emergency)
  • Persistent shooting pain, weakness, or numbness—see a doctor.

15. Medical Gaslighting & Advocacy

[85:06-86:27]

• If you feel dismissed or brushed off by a provider, “you’re in the wrong office. …Find someone that will listen to you.”

16. Core Takeaway: You’re in the Driver’s Seat

[86:12-87:22]

• The most important lesson:

  “You are the driver of your body, the driver of your life … and it’s okay to fail. We’ve all been there. You just pick yourself back up.” – Dr. Grunch [86:27]

Notable Quotes & Memorable Moments

• “If I could go back and tell my younger self one thing, it would be it’s okay to love yourself. It’s okay to take time for you.” – Dr. Grunch [17:22]
• “Pain is not normal. That’s a signal to your body to make a change.” – Dr. Grunch [80:43]
• “Your body is designed for success.” – Dr. Grunch [79:46]
• “It’s not about that moment that injured your back. It’s about everything that you did that led to that moment.” – Dr. Grunch [49:02]
• “Lifting heavy weights is going to change your life. … Lifting helps your muscles, your bones, your future.” – Dr. Grunch [70:14]
• “Let them. … You can’t control anyone on the outside; the only person you control is you. That is the moment where your life can change.” – Dr. Grunch [89:16]
• On her mom: “She’s been like that for 30 years now … she finds ways to find joy and enjoyment out of the life that is now hers. I just admire her.” – Dr. Grunch [87:34]

Timeline of Important Segments

| Timestamp | Segment | |------------------|----------------------------------------------------------------------------| | 00:00 – 06:09 | Mel’s intro, Dr. Grunch’s background | | 06:10 – 13:22 | Dr. Grunch’s origin story, empathy, lessons from caregiving | | 13:23 – 23:21 | Breaking cycles: stress, weight gain, personal health “aha” moment | | 23:22 – 30:31 | Action steps: exercise, nutrition, community, mindset | | 35:58 – 38:43 | Dr. Grunch’s daily routine | | 39:13 – 48:00 | Four rules for spinal health | | 50:10 – 54:12 | Sitting, ergonomics, tech neck, modern lifestyle impacts | | 63:02 – 67:30 | Weight, food awareness, actionable nudge (food log) | | 67:30 – 73:56 | Core exercises, gym intimidation, lifting weights | | 74:03 – 76:11 | Spinal nutrition, anti-inflammatory foods, protein | | 76:11 – 79:41 | Pregnancy, postpartum changes, hope for late-starters | | 80:22 – 85:06 | Sciatica, nerve pain, red flag symptoms, advocating for your health | | 86:12 – 87:22 | Taking control, self-empowerment, permission to fail | | 87:33 – 89:11 | Lessons from Dr. Grunch’s mother, joy in adversity | | 89:16 – End | Final thoughts, importance of letting go of judgment, personal agency |

Final Thoughts

This episode goes far beyond tips for weight loss or back health; it is a transformative, motivational manual for reclaiming control of your body, health, and life at any stage. Dr. Grunch’s expertise, relatability, and practicality make her advice actionable for everyone—from the overwhelmed caregiver or new mother to anyone struggling with pain, inactivity, or habit change.

Best of all, Dr. Grunch’s central message is clear and empowering:

“You are the driver of your body … and your body is designed for success.” – Dr. Grunch [86:27, 79:46]

Recommended Actions:

• Share this episode with anyone struggling with pain or feeling stuck.
• Keep a food log for one week for awareness.
• Add one core exercise (like a glute bridge or bird dog) to your daily routine.
• If experiencing chronic pain, especially with red flag symptoms, seek a medical evaluation—and don’t accept being dismissed.

“Find joy. … The only person you control is you. That is the moment where your life can change.” – Dr. Betsy Grunch [89:16]