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

The Mel Robbins Podcast

SiriusXM Podcasts

Health & Fitness, Relationships, Society & Culture, Self-improvement, Education, Mental Health

4.8 • 10.6K Ratings

🗓️ 1 January 2026

⏱️ 87 minutes

🔗️ Recording | iTunes | RSS

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Summary

Today’s episode is a MUST listen. This is your 2026 Body Reset and it’s all about taking control of your health once and for all. If you want to get stronger, lose fat, move better, and feel good in your body again – without extreme workouts, punishing diets, or guessing what actually works – this episode will give you a clear, proven path forward. For too long, people have been told to ignore pain, push through exhaustion, and accept stiffness, weight gain, and chronic discomfort as “part of getting older.” That ends now. Today, Mel sits down with Dr. Betsy Grunch, one of the top neurosurgeons and spine surgeons in the world, known to millions online as Lady Spine Doc, where her advice on health has earned her over 185 million likes on TikTok alone. In this powerful, practical episode, Dr. Grunch breaks down how to eat, sleep, and move in a way that protects your body, builds strength, and keeps you out of pain. She shares her own transformation from caregiver to neurosurgeon to losing over 85 pounds and rebuilding her own health, and what that taught her about sustainable change. Then, she reveals the proven protocol she uses with patients every day to help them lose fat, regain strength, and take control of their health. She also explains why most people are unknowingly damaging their bodies through everyday habits, why pain is a warning sign you should never ignore, and how small changes compound into massive results over time. In this episode, you’ll learn: -The everyday habits that quietly damage your spine (and speed up aging) -The biggest posture and movement mistakes most people make -What tech neck is and how to reverse it -How to sleep for better spine health (including the best positions and pillow) -How to rebuild muscle and gain mobility with 2 simple exercises -How to get stronger and lose fat without wrecking your joints or back -Why sitting, sleeping, and lifting the wrong way accelerates aging -The simple strength principles that protect your body for life If you want 2026 to be the year you feel stronger, leaner, and more capable in your body, this episode is for you. For more resources related to today’s episode, click here for the podcast episode page. As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. If you liked the episode, check out this one next: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work Connect with Mel: Get on the waitlist for Pure Genius Get Mel’s newsletter, packed with tools, coaching, and inspiration. Get Mel’s #1 bestselling book, The Let Them Theory Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Transcript

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0:00.0	Hey, it's your friend Mel, and welcome to the Mel Robbins podcast.
0:08.7	Today, you and I are tackling one of the most important topics, your health.
0:14.3	And we're going to do it with one of the top spine surgeons and neurosurgeons in the world.
0:19.5	Dr. Betsy Grunch is here. If you've ever felt stuck,
0:23.8	overwhelmed, or disconnected from your body, I want you to consider this episode, your full
0:29.4	body reset, because Dr. Grunch is going to give you a step-by-step, simple approach that is going
0:36.3	to help you take control of your health and your life once
0:40.1	and for all. She's also going to tell you that if you are in pain right now, there's still a lot you
0:46.1	can do to take control of your health. And what I love about Dr. Grunsch is, yes, she's a board
0:51.3	certified neurosurgeon. Yes, she takes emergency calls at a level one trauma
0:55.7	center. Yes, she's flying around the country, teaching cutting-edge surgical techniques to doctors
1:01.4	around the world. But here's what I love most about Dr. Grunch. She was inspired to become a spine
1:07.3	surgeon because her mother was paralyzed in the line of duty and that forced Dr.
1:13.9	Grunch as a high schooler into the role of having to be her caregiver.
1:19.2	And she's also going to tell you that between being a caregiver for her mother, going to medical
1:24.8	school, having two babies, being a working mom, doing all these surgeries,
1:30.9	that she let her own health go. She's going to tell you the exact steps of how she lost
1:36.4	85 pounds after struggling with back pain herself because she refused to end up on her own
1:43.7	operating table. And today, she's here to hand you the
1:47.7	simple, motivating, inspiring steps to take back your body, whether you're 35 or 75, whether you've
1:55.6	let yourself go, you're recovering from an injury, or you just had a baby, or maybe there's somebody that you love
2:01.9	who needs a full body reset. Dr. Grunch will help you, start where you are, and learn how to move
	...

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