2026 Body Reset: How to Get Stronger, Lose Fat, & Take Control of Your Health
In this episode of The Mel Robbins Podcast, Dr. Betsy Grunge shares insights on spinal health and her path to becoming one of only 219 women among 3,500 certified neurosurgeons in the U.S. After witnessing her mother's spinal injury as a child, Dr. Grunge dedicated her career to spine surgery and now helps others protect their spinal health.
The discussion covers practical strategies for maintaining a healthy spine, including the effects of lifestyle factors like smoking, diet, and exercise. Dr. Grunge explains how modern technology use, excess weight, and pregnancy affect spinal health, while addressing common obstacles to adopting better habits. She offers guidance on gym confidence, sustainable lifestyle changes, and maintaining spinal strength as we age.
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1-Page Summary
Dr. Grunge: Journey and Motivation to Become a Spine Surgeon
Dr. Betsy Grunge's path to becoming a spine surgeon was profoundly shaped by personal tragedy. After her mother, a police officer, suffered a devastating spinal injury in a car crash following a shooting incident, young Betsy witnessed firsthand the life-altering impacts of spinal cord injuries. This experience inspired her to pursue neurosurgery, facing significant challenges as one of only 219 certified women among 3,500 neurosurgeons in the U.S.
Specific Strategies For Protecting Spinal Health
Dr. Grunge emphasizes several key strategies for maintaining spinal health. She warns against smoking and nicotine use, which reduce blood flow to the spine and accelerate disc degeneration. She advocates for an active lifestyle, recommending regular movement and proper posture to combat the effects of prolonged sitting. Dr. Grunge also stresses the importance of proper lifting techniques and sleeping positions, along with a diet rich in protein and anti-inflammatory foods.
Impact of Technology, Weight, Pregnancy, and Aging On Spine
According to Dr. Grunch, modern technology use can lead to "Tech Neck," where looking down at devices can exert up to 60 pounds of pressure on the neck. She explains that excess weight, particularly around the abdomen, significantly stresses the spine and joints. During pregnancy, physical changes and hormonal shifts can challenge spinal health, making postpartum recovery crucial. Dr. Grunch emphasizes that spinal health doesn't have to decline with age, suggesting that proper habits can maintain spine strength well into one's later years.
Overcoming Obstacles To Adopting Healthier Habits
Dr. Grunch addresses common barriers to maintaining spinal health, particularly focusing on gym intimidation among women. She recommends exploring gyms first to build confidence and seeking guidance from trainers. Rather than dramatic lifestyle changes, Dr. Grunch advocates for sustainable, enjoyable modifications to daily routines. She emphasizes the importance of self-compassion when facing setbacks, suggesting that maintaining a positive mindset and showing self-kindness are crucial for long-term success in adopting healthy habits.
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Actionables
- You can integrate spine-friendly habits into your work routine by setting a timer to remind you to stand up and stretch every hour, ensuring you're moving regularly and maintaining good posture even during busy days.
- This strategy helps counteract the negative effects of prolonged sitting by keeping your body active and your spine properly aligned. For example, you could perform simple stretches like shoulder rolls, neck tilts, and standing backbends to keep your spine flexible and strong.
- Create a personalized "spine care kit" for your home and office that includes items like a lumbar support pillow, a posture corrector, and resistance bands for strength exercises.
- Having these tools readily available encourages you to practice good posture and engage in spine-strengthening activities throughout the day. You might use the lumbar pillow while sitting to support your lower back, wear the posture corrector for short periods to train your body to sit and stand straight, and use resistance bands for exercises that target your core and back muscles.
- Develop a mini-guide to healthy eating for spinal health that you can refer to when planning meals, shopping for groceries, or eating out.
- This guide would help you make informed choices about including protein and anti-inflammatory foods in your diet. For instance, it could list protein-rich snacks like Greek yogurt or almonds, and anti-inflammatory spices like turmeric to add to meals, making it easier for you to support your spinal health through nutrition.
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Dr. Grunge: Journey and Motivation to Become a Spine Surgeon
Dr. Betsy Grunge shares her personal and professional journey, detailing her motivation to become a renowned spine surgeon, marked by her mother’s tragedy, and her strides in a male-dominated field.
Her Mother's Spinal Injury Sparked Dr. Grunge's Passion For Spine and Neurological Care
Early in her life, Dr. Grunge dealt with significant trauma when her mother, a police officer, suffered a spinal injury. As a child, she witnessed the prolonged impacts of injuries on her mother and others, which played a role in deciding her career path.
Dr. Grunge's Mother, a Police Officer, Suffered a Severe Spinal Injury In a Car Crash After Being Shot
Dr. Grunge’s mother, a police officer working the night shift, was supposed to take young Betsy to softball tryouts the next morning. Tragedy struck when her mother was shot at by gang members, and to evade gunfire, she swerved her car into a tree. This catastrophic event led to her neck breaking, and she was subsequently paralyzed.
The accident, which occurred in the dead of night, left her mother undiscovered until a bystander found her. The neurosurgeon's grim update at the hospital that she would “never walk again” and the subsequent sight of her mother intubated in the ICU had a profound impact on Dr. Grunge's worldview and aspirations.
Inspired by Her Mother's Paralysis, Dr. Grunge Became a Neurosurgeon to Improve Spinal Health
The experience of her mother's injury sparked Dr. Grunge's passion to pursue a career in neurosurgery, with the hope of curing spinal cord injuries like her mother's. This tragic event led Dr. Grunge to dedicate her life to spinal and neurological care, with the goal of one day making her mother walk again.
Dr. Grunge's Challenges as a Woman in a Male-Dominated Specialty
As a woman in the field of neurosurgery, Dr. Grunge has faced a significant challenge in a specialty where there are only 219 certified women among 3,500 neurosurgeons in the U.S.
Neurosurgery's Competitiveness: 219 Certified Women Among 3,500 U.S. Neurosurgeons
The stiff competitiveness of neurosurgery and the low number of certified female neurosurgeons highlight the gender disparity within the field. Despite this, Dr. Grunge was taught by her mother that women are strong a ...
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Dr. Grunge: Journey and Motivation to Become a Spine Surgeon
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Actionables
- You can foster resilience by journaling about challenges you've faced and how you've overcome them, which can serve as a personal reminder of your strength during tough times. Start by writing down a difficult situation, then detail the steps you took to address it, and reflect on the personal qualities that helped you succeed. This practice can help you recognize and reinforce your ability to handle adversity.
- Develop empathy by volunteering in a role that exposes you to the challenges others face, such as at a rehabilitation center or a support group for individuals with disabilities. This hands-on experience can deepen your understanding of the struggles others endure and enhance your ability to connect with people in your personal and professional life.
- Create a "conviction m ...
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Specific Strategies For Protecting Spinal Health
Avoid Smoking and Nicotine Use
Dr. Grunge and Betsy Grunch discuss the implications of smoking and nicotine use on spinal health.
Nicotine Reduces Blood Flow to the Spine, Accelerating Disc Wear
Nicotine is a vasoconstrictor, meaning it narrows blood vessels and reduces blood flow to the spine. This can lead to accelerated degeneration of the spine and increase in degenerative disc disease, as seen in the spine conditions of smokers.
Smokers Have Worse Spinal Health Outcomes Than Nonsmokers
Dr. Grunch notes that nicotine use causes chronic inflammation, which exacerbates pain and leads to worse spinal health outcomes compared to nonsmokers.
Maintain an Active, Non-sedentary Lifestyle
The discussions highlight the importance of an active lifestyle and the negative effects of prolonged sitting.
Prolonged Sitting Weakens Core and Back Muscles
Betsy Grunch stresses that sitting for prolonged periods can lead to muscle atrophy due to lack of use, which can result in poor posture and spinal support.
Movement and Exercise, Even Short Walks, Vital for Spinal Health
To combat this, Betsy Grunch advises changing positions and realigning the body regularly. Using a standing desk or walking around every 30 to 60 minutes can engage muscles, lubricate joints, and improve circulation. Simple activities, such as a 15-minute walk daily, are important for spinal health. Engaging core and pelvic floor muscles is also crucial for maintaining strong supportive structures around the spine.
Practice Proper Lifting and Sleeping Techniques
Proper posture and technique are emphasized in lifting and sleeping to protect spinal health.
Lift With Leg Muscles, Not Back
Dr. Grunch emphasizes the importance of lifting with the legs and not the back to avoid injury.
Proper Support for Neutral Spine Alignment
She also suggests sleeping in positions that align with the natural curves of the spine. Side sleepers should use a pillow between their knees, while back sleepers should place a pillow under their knees. Stomach sleeping is discouraged due to its impact on spinal ali ...
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Specific Strategies For Protecting Spinal Health
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Counterarguments
- While nicotine is indeed a vasoconstrictor, some research suggests that the impact on spinal health may also be influenced by other factors associated with smoking, such as reduced oxygen in the bloodstream and the overall impact on general health.
- The relationship between nicotine use and chronic inflammation is complex, and while nicotine may contribute to inflammation, other lifestyle factors such as diet and stress also play significant roles in chronic inflammation.
- While prolonged sitting can lead to muscle atrophy, it's important to note that the quality of sitting posture and the type of chair used can also affect spinal health. Ergonomic interventions can mitigate some of the negative effects of prolonged sitting.
- Regular movement and exercise are important, but the type and intensity of exercise should be tailored to the individual's health status and fitness level to avoid potential injury.
- The recommendation for protein intake may vary depending on individual health conditions, activity level, and dietary needs. Some individuals may require less protein, and excessive protein intake can have its own health risks.
- The role of diet in weight loss is indeed significant, but exercise also plays a crucial role in maintaining a healthy weight and metabolism, as well as in building and maintaining muscle mass, which can affect spinal health.
- The advice on sleeping positions may not be suitable for ev ...
Actionables
- You can create a "spine-friendly" workspace by incorporating a standing desk and an ergonomic chair with lumbar support to encourage movement and maintain proper posture while working. To ensure you're using the standing desk effectively, alternate between sitting and standing every hour, and use a timer to remind yourself to adjust your position. For the ergonomic chair, look for one with adjustable back support to keep your spine aligned while seated.
- Develop a personalized mini-exercise routine to perform during TV commercials or work breaks that focuses on core strengthening and spine mobility. This could include exercises like planks, bird-dogs, and gentle spinal twists. By associating this routine with a common daily activity like watching TV, you're more likely to make it a habit, ensuring consistent engagement of your core and back muscles.
- Organize a weekly meal prep session to create spine-sup ...
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Impact of Technology, Weight, Pregnancy, and Aging On Spine
Dr. Betsy Grunch addresses the challenges and effects that technology use, weight, pregnancy, and aging can have on spinal health, offering insights and emphasizing adaptive habits to foster long-term wellbeing.
"Tech Neck" From Excessive Device Use Stresses Spine
Grunch alerts us to the phenomenon of "Tech Neck," the strain on our cervical spine from the modern habit of tilting our heads to use phones and other devices.
Screens Exert Up to 60 Pounds On Neck
She states that looking at a phone with a tilted forward posture can significantly increase the weight exerted on the neck—from a normal 10 to 15 pounds to up to 60 pounds.
Forward Head Posture Causes Strain, Disc Issues, Headaches
Grunch mentions that "Tech Neck" leads to weak muscles and contributes to neck arthritis and headaches. Simple changes such as lifting the phone to eye level and not looking down at screens can reduce the strain. Grunch also notes that people suffering from neck issues often experience headaches due to forward head posture.
Excess Weight Stresses Spine, Joints, and Discs
The strain on the spine significantly increases with excess weight, particularly around the abdomen.
Abdominal Weight Worsens Back Pain and Degeneration
Grunch underscores the importance of weight control since carrying additional weight, especially around the abdomen, puts excess stress on the spine. By illustrating the difference between a 150-pound person and a 250-pound person, she shows the increased daily load on the spine, hips, and knees.
Weight Loss Eases and Prevents Spinal Issues
She is optimistic that anyone can decide to make health improvements at any age. These changes can positively affect spinal health.
Pregnancy and Postpartum Recovery Challenge Spinal Health
Pregnancy significantly impacts spinal health due to the physical changes that occur.
Pregnancy Physical Changes Stress the Spine
During pregnancy, a woman’s body carries extra weight, primarily in the abdomen, causing the back to arch and placing stress on it. Hormones cause ligament stretching to prepare for childbirth, augmenting spinal strain.
Regaining Core and Pelvic Strength Post-Childbirth Boosts Spinal Heal ...
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Impact of Technology, Weight, Pregnancy, and Aging On Spine
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Counterarguments
- While lifting phones to eye level can reduce neck strain, it may not be practical in all situations, and other ergonomic solutions or frequent breaks might be necessary to prevent "Tech Neck."
- The claim that tilting the head forward increases the weight on the neck up to 60 pounds may be an oversimplification, as the actual stress on the cervical spine can vary depending on the angle and duration of the tilt.
- The relationship between excess weight and spinal issues is complex, and while weight loss can be beneficial, it is not a guaranteed solution for all individuals with spinal problems.
- The assertion that postpartum pain is not normal could be misleading, as some degree of discomfort is common after childbirth; however, persistent or severe pain should indeed be evaluated by a healthcare professional.
- The idea that adopting proper technology use habits and staying active will improve long-term spinal health may not account for individual differences in genetics, pre-existing conditions, and other lifestyle factors that can also impact spinal health ...
Actionables
- You can create a phone and computer setup that encourages better posture by using stands and mounts that keep devices at eye level. For instance, invest in an adjustable phone holder for your desk and a computer monitor stand that allows you to adjust the height and angle, ensuring that you're not tilting your head forward while working or browsing.
- Incorporate spine-friendly exercises into your daily routine to strengthen your core and alleviate pressure on your spine. Start with simple activities like walking or swimming, and gradually include exercises like planks, bridges, and leg raises that target your abdominal and back muscles, which support your spine.
- Develop a habit of conducting a weekly self-assessment of your posture and spina ...
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Overcoming Obstacles To Adopting Healthier Habits
Dr. Betsy Grunch shares insights on overcoming obstacles to adopting healthier habits by addressing gym intimidation, promoting sustainable changes, and highlighting the importance of self-compassion and resilience.
Gym Intimidation Is a Barrier For Women
Gym intimidation can be a significant barrier for women looking to exercise. To build confidence, Grunch suggests exploring the gym first, which helps acquaint one with the equipment and environment. It's common for women to feel like they don't belong in a gym full of very fit individuals, and changing the mindset that women are relegated to exercises like cardio can be empowering. To overcome this, Grunch recommends taking advantage of training sessions offered by gyms to learn to adjust the machines to one’s body type and understand how to use the equipment properly.
Explore the Gym First to Build Confidence
By suggesting that women explore the gym in any attire to become familiar with the environment before actually working out, Grunch emphasizes the importance of building confidence in the gym setting. She discusses strategies to help women overcome the feeling of intimidation in gyms, where the presence of very fit individuals can be discouraging.
Personalized Plans From Trainers or Therapists
Grunch also highlights the utility of personalized plans from trainers or therapists, advocating for the use of professional help in the gym environment. This knowledge can help anyone, regardless of gender, to feel more comfortable and capable of using gym equipment properly and safely.
Sustainable, Enjoyable Changes Key to Long-Term Success
When it comes to long-term success in health and fitness, sustainable and enjoyable changes are key. Betsy Grunch shares her experience of making sustainable dietary changes, like intermittent fasting, and maintaining a food log, which supports successful health outcomes. She emphasizes the importance of steering clear from crash diets or unrealistic exercise regimens, which are often not sustainable.
"New Year, New Me" Backfires; Slow, Consistent Progress Works
Grunch discourages the "new year, new me" approach, which often leads to giving up, favoring instead the gradual integration of small, sustainable changes into everyday life. Slow, consistent progress in self-care and recovery is highlighted as more attainable than sudden, large changes.
Make Exercise Fun With Walking, Dancing, or Swimming
To promote successful weight loss and health improvement, Grunch talks about the benefits of incorporating activities that are both fun and effective, such as walking, dancing, swimming, or interactive workouts like those with Peloton. Enjoying the exercise process plays a significant role in maintaining healthy habits.
Self-Compassion and Re ...
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Overcoming Obstacles To Adopting Healthier Habits
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Counterarguments
- While exploring the gym environment can help build confidence, some individuals may require more structured support, such as cognitive-behavioral techniques, to overcome deep-seated gym anxiety or intimidation.
- The emphasis on personalized plans from trainers or therapists may not be financially feasible for everyone, and alternative low-cost resources should be considered.
- Intermittent fasting and maintaining a food log may not be suitable for all individuals, and dietary changes should be personalized based on medical history, lifestyle, and personal preferences.
- The idea that slow, consistent progress is more effective than the "new year, new me" approach may not account for the fact that different motivational strategies work for different people.
- While fun activities are encouraged to maintain exercise routines, the definition of "fun" is subjective, and some individuals may find satisfaction in more structured or competitive forms of exercise.
- The role of self-compassion and resilience in adopting healthier behaviors is important, but it should be noted that external factors such as social support and environmental influences also play a significant role in behavior change.
- The assertion that it is never too late to make positive h ...
Actionables
- Create a gym exploration buddy system by partnering with a friend who is also new to the gym or someone who is familiar with the environment to explore different areas and equipment together. This can help you feel more at ease and less isolated, especially during your initial visits.
- Design a "workout adventure" calendar where each week you try a new type of exercise that isn't typically associated with women, such as weightlifting or kickboxing. This can help shift the mindset away from gender-specific workouts and encourage a more diverse fitness routine.
- Start a "positivity and progress" journal ...
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