If you're dealing with back pain or just want to keep your spine strong and supported long-term, there’s one habit I rely on every week—and it starts in my kitchen.

I’m talking about salads. But not the kind that leave you hungry or bored. These are packed with ingredients that support your spine, joints, discs, and energy levels—without making life more complicated.

In this video, I take you into my kitchen and show you how I prep my favorite go-to salad that my wife and I eat several times a week. You’ll see exactly how I build it, why I prep it ahead of time, and the smart ingredients that help reduce inflammation and support recovery.

I'll also share a few overlooked ingredients that make a big difference for hydration, spine health, and nerve support—and one type of protein that most people avoid, but I’ve come to love (and you might too once you see how easy it is).

If you’ve been told to eat more greens but you’re not sure which ones actually help with pain or inflammation, I break that down too. Some leafy greens may actually make things worse if you don’t prepare them properly. I’ll show you my top picks and how to get the most benefit out of them.

Watch the full video to see exactly how I build these salads, how I keep them simple and effective, and how you can turn this into a habit that supports your body long-term.

And as always, Be Your Own Guarantee for your health and life.

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Strong Spine Resources:

Nutrition Made Simple and Healthy Swaps: https://www.drwohlfert.com/food-swaps 

📖 FREE miniclass to help improve your spinal health: https://drwohlfert.com/spinalhygiene/ 

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Related Videos and Topics:

Easy Homemade Salad Dressing That Supports Your Spine and Joints: https://youtu.be/fRtBp2lxwLc 

The Best Fats for Arthritis Pain (And AVOID These!!): https://youtu.be/FfciD3cpQV8 

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References Mentioned in the Video:

Wild Planet Sardines: https://amzn.to/3TLmg1Z 

Season Sardines: https://amzn.to/44PPWzX 

Go Raw Pumpkin Seeds: https://amzn.to/4lXJuOs