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

What It Covers

Board-certified neurosurgeon Dr. Betsy Grunch shares her personal 85-pound weight loss journey and provides evidence-based protocols for spine health, pain prevention, proper lifting mechanics, sleep positioning, and sustainable lifestyle changes to avoid surgery.

Key Questions Answered

• •Nicotine and spine degeneration: Nicotine acts as a vasoconstrictor, reducing blood flow to spinal discs and accelerating degenerative disc disease. Surgeons can identify smokers from X-rays alone due to visible accelerated degeneration. Eliminating all nicotine products (cigarettes, vapes, pouches) is the single most important preventive measure for spine health.
• •Tech neck pressure: Looking down at phones increases spinal pressure from 10-15 pounds to 60 pounds. This sustained pressure causes neck pain, headaches, and disc issues in younger populations. Hold devices at eye level and elevate computer monitors to maintain neutral spine alignment and prevent long-term damage.
• •Sleep positioning protocol: Back sleepers need pillows under knees to maintain natural lumbar curve. Side sleepers require pillows between knees to keep pelvis aligned. Firm pillows that maintain neck-shoulder alignment prevent morning pain. Stomach sleeping creates harmful spinal stress and should be avoided completely for spine health.
• •Protein requirements for muscle: Consume 0.8-1 gram of protein per pound of body weight daily (150 pounds requires 150 grams protein). Without adequate protein intake, the body breaks down existing muscle tissue to meet daily needs, weakening the core muscles that support the spine and accelerating age-related decline.
• •Sustainable weight loss approach: Food prep eliminates decision-making that leads to poor choices. Keep detailed food logs to track actual consumption patterns. Intermittent fasting combined with anti-inflammatory foods (leafy greens, blueberries, lean proteins) while avoiding processed foods and gluten reduces inflammation that propagates back pain and supports long-term weight management.