The Pain Free Athlete Podcast

In this episode of The Pain Free Athlete Podcast, Dana Jones sits down with Esther Gokhale, leading expert in posture and natural movement, creator of the Gokhale Method, and bestselling author of Eight Steps to a Pain-Free Back. Esther shares the powerful personal story that led her to study pain-free living after struggling with severe back pain, surgery, and years of searching for answers.We talk about why so many people misunderstand posture, why sitting is not the real enemy, and how the way we move every day can either create pain or support healing. Esther explains practical ways to improve walking, sitting, standing, bending, and even sleeping so your body can recover and perform better.You’ll also hear her perspective on shoes, cushioning, squatting, sciatica, glute activation, and “downtime training” — the idea that your everyday movement habits matter just as much as what you do in the gym. Whether you’re an athlete, a parent, or someone dealing with back pain, this conversation offers simple, logical strategies to move with less pain and more confidence.About Esther:Esther Gokhale (GO-clay) has been involved in integrative therapies all her life. As a young girl growing up in India, she helped her mother, a nurse, treat abandoned babies waiting to be adopted. This early interest in healing led her to study biochemistry at Harvard and Princeton and, later, acupuncture at the San Francisco School of Oriental Medicine.After experiencing crippling back pain during her first pregnancy and unsuccessful back surgery, Gokhale began her lifelong crusade to vanquish back pain. Her studies at the Aplomb® Institute in Paris and years of research in Brazil, India, Portugal and elsewhere led her to develop the Gokhale Method, a unique, systematic approach to help people find their bodies’ way back to pain-free living.Gokhale's book, 8 Steps to a Pain-Free Back, has sold over 300,000 copies and has been translated into ten languages. In 2010, Gokhale hosted the nationally-televised program Back Pain: The Primal Posture™ Solution (available on DVD and streaming). The Gokhale Method continues to grow as dozens of qualified teachers, each personally trained by Gokhale, now teach the method worldwide.Gokhale has taught at corporations such as Google, IDEO, and Facebook, presented at conferences including TEDx(Stanford) and Ancestral Health Symposium, consulted for the trainers of the SF 49ers and several Stanford sports teams, and conducted workshops for physician groups at Stanford, Kaiser Permanente, Sutter Health, PAMF, and UCSF. The New York Times gave Esther the title “The Posture Guru of Silicon Valley” in 2013.The gift to our listeners is a Free chapter of Esther's book: https://gokhalemethod.com/free_chapter?utm_medium=podcast&utm_source=dana_jones Esther’s Links:Register for a Free workshop: https://gokhalemethod.com/map/free_workshops?online=1&utm_medium=podcast&utm_source=dana_jones Web: https://gokhalemethod.com/Email: [email protected]: https://www.facebook.com/GokhaleMethod/Instagram: https://www.instagram.com/gokhalemethod/YouTube: https://www.youtube.com/@GokhaleMethodDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of The Pain Free Athlete, Dana Jones sits down with Shamekka Marty, founder of Beyond the Game Health, to talk about the hidden side of athlete wellness, health equity, and what happens when the game ends but the body still carries the cost. Shamekka shares her personal journey living with lupus and multiple autoimmune conditions, her experience as a patient advocate, and how those challenges helped shape her mission to support athletes and high performers with better health education and resources. She also explains why so many athletes are dealing with invisible struggles behind the scenes, including physical pain, mental health pressure, and the stress of navigating the healthcare system.The conversation digs into the gaps in athlete care, especially around college sports, NIL, transition planning, and the need for stronger support systems around healthcare literacy, mental health services, and financial preparedness. Shamekka makes the case that taking care of athletes means going beyond performance and creating real access to education, comprehensive physicals, wellness events, and practical planning for life after sports. She also shares why she believes every athlete should understand supplemental insurance, healthcare resources, and the importance of protecting both their body and their future.About Shamekka:Shamekka Marty is a globally recognized patient advocate, health equity leader, and Founder & CEO of Beyond the Game Health, a sports-anchored health equity consultancy and event platform. A kidney transplant recipient and caregiver to multiple family members with chronic kidney disease, she has dedicated her career to amplifying patient voices and creating community-driven solutions to improve healthcare outcomes.Through Beyond the Game Health, Shamekka has built national partnerships with sports leagues, health organizations, and community groups to deliver impactful events—integrating health screenings, mental wellness resources, and education into major sporting stages such as the Super Bowl (NFL), NCAA Final Four, WNBA All Star Weekend, and upcoming FIFA 2026 activations.Shamekka’s Links:http://www.beyondthegamehealth.com/Insta: https://www.instagram.com/prettysicklupuschickDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of The Pain Free Athlete, Dana Jones talks with Alexa Ryan, a functional medicine practitioner, neurotherapist, clinical nutritionist, and founder of It Comes Naturally, about what it really means to heal from the root. Alexa shares her personal story of dealing with migraines, nervous system overstimulation, and inflammation, and how those struggles pushed her to become her own patient and pursue a deeper approach to healing. She explains how her work connects the brain, gut, nervous system, and whole-body wellness in a way that goes beyond symptom management.The conversation also dives into the realities of athletic fueling, hydration, nervous system regulation, and why many people — especially women — struggle with fasting, blood sugar instability, and burnout. Alexa breaks down practical strategies for feeling better, including prioritizing protein, fat, and complex carbs, supporting sleep, using magnesium glycinate, and choosing warm, calming foods and beverages that help the body feel safe. She also shares how her personal experience shaped her mission to help others build healthier, more balanced lives through functional medicine and practical nutrition.Alexa’s Links:Website: www.itcomesnaturally.comInstagram: https://www.instagram.com/itcomesnaturally/TikTok: https://www.tiktok.com/@thenaturalwonderDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of The Pain Free Athlete, Dana Jones talks with Vernon P. Davis Jr., health educator, author, speaker, and founder of Morsel Medicine, about how a major health scare changed his life and led him to create practical nutrition tools for healthier living. Vernon shares how poor habits, emotional eating, and sugary drinks contributed to his type 2 diabetes diagnosis, and how he was able to turn things around through food choices, lifestyle changes, and daily discipline.He explains the story behind Morsel Medicine, including its origins as the title of his second book and its evolution into a nutrition education company focused on portion awareness and balanced eating. Vernon also breaks down his simple plate method: 50% fruits and vegetables, 30% protein, and 20% carbs, along with the role of movement, hydration, sleep, and reducing inflammation in long-term health. He closes by sharing his progress, including a major drop in A1C, blood sugar improvement, and weight loss after committing to the process.Links for VernonInstagram: https://www.instagram.com/vernonpdavisjr/LinkedIn: https://www.linkedin.com/in/vernon-p-davis-jr-msol-1971a2128X: https://x.com/vernonpdavisjrWebsite: www.morselmedicine.org Vernon’s Books:Uncomfortable Peace: Stepping Outside My Comfort Zone to Naturally Beat Type 2 DiabetesMorsel Medicine: I Just Need A Small Portion Of Food To HealDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, Dana Jones sits down with licensed professional counselor, EMDR therapist, and neurofeedback provider Eileen Borski to explore the powerful connection between the brain, body, and performance. Eileen shares how her work helps athletes and high performers reduce stress, improve focus, and support recovery by addressing the nervous system at its root.Eileen also shares her personal journey from corporate finance to counseling, and how a desire to help people on a deeper level led her to brain-based therapy. She explains how neurofeedback can support athletes dealing with anxiety, attention challenges, and pain, and why a holistic, individualized approach is essential for meaningful change.Together, Dana and Eileen discuss:Why the nervous system plays such a big role in pain and performance.How neurofeedback supports focus, recovery, and emotional regulation.The impact of stress, pressure, and choice on young athletes.How pain can be influenced by both physical and emotional factors.Why a whole-person approach leads to better outcomes.Eileen also shares memorable client success stories, including athletes and high performers who found relief from anxiety, improved focus, and greater confidence through neurofeedback and brain-body work. Her perspective offers a hopeful reminder that healing and performance are often connected in ways we can learn to influence.About Eileen:Eileen Borski is a Licensed Professional Counselor, Certified EMDR Therapist, Certified Neurofeedback Provider, and holds a Certification in Neuropsychotherapy specializing in brain-based approaches to mental health and peak performance. As the founder of Authentic Brain Solutions, she works with individuals—including athletes and high performers—to optimize nervous system function, improve focus, enhance recovery, and break through mental barriers. With a background in corporate leadership and advanced training in neurocounseling, Eileen bridges the gap between brain science and real-world performance, helping clients build resilience, regulate stress, and perform at their best—both mentally and physically. She offers in person care, including neurofeedback and EMDR, at her office in Conroe, Texas. In addition, she provides telehealth counseling, including EMDR, throughout Texas, Florida, South Carolina and New Hampshire. Eileen's Links:Follow Authentic Brain Solutions: Facebook: https://facebook.com/authenticbrainsolutions Instagram: https://instagram.com/authenticbrainsolutions LinkedIn: https://linkedin.com/company/authenticbrainsolutions Website:  https://authenticbrainsolutions.com Youtube: https://www.youtube.com/@AuthenticBrainSolutionsDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones welcomes Dr. Tawny Kross, a physical therapist and pain and wellness coach, for an in-depth conversation on the integration of psychology into physical therapy. Together, they explore how understanding pain from a psychological perspective can transform treatment, the impact of stress on pain management, and how pain perception evolves over time. Dr. Kross shares her experiences working with veterans and highlights the unique challenges they face with chronic pain. The discussion underscores the importance of a holistic approach to pain management—one that embraces emotional healing, body awareness, and the mind-body connection for lasting wellness.Podcast Website: painfreeathletepodcast.comGuest: Dr. Tawny KrossWebsite: drtawnykross.comInstagram: @dr.tawny.kross • • Facebook: ⁠facebook.com/dr.tawny.kross⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

Replay ep 89: Run Smarter, Stay Stronger – Injury Prevention & the Mind-Body Connection with Denise SmithWhat if the key to running stronger, longer, and pain-free had less to do with mileage—and more to do with how you move?In this replay episode, I sit down with physical therapist and movement expert Denise Smith to break down what most athletes are missing when it comes to performance and injury prevention.With over 20 years of experience, Denise shares how analyzing movement patterns, improving balance, and training reaction time can completely change the way you run—and help you avoid the injuries that sideline so many athletes.But we didn’t stop there…This conversation goes deeper into the mind-body connection, the role of mental health in performance, and why athletes—especially endurance athletes—need more than just a training plan to truly thrive.In this episode, we cover:Why most runners are undertraining balance (and why it matters more than you think)How learning to fall safely could actually prevent serious injuriesThe difference between overuse vs. misuse injuriesSimple ways to improve reaction time and agility (no fancy equipment needed)What ultra runners can teach us about grit, identity, and mental toughnessWhy building a support team (PT, mental health, nutrition) is a game-changerHow fear, pain, and mindset can keep you stuck—and how to break that cycleDenise's Bio:Denise Smith has been a physical therapist for over 20 years and has spent her years obtaining certifications that allow her to treat each patient as an individual with a focus on hands-on manual therapy techniques, functional movement patterns, and advanced treatment of athletes of all levels.  She specializes in treating runners with a focus on running technique teaching with the use of video analysis and individualized drills to teach proper movement to help runners run faster, run longer, and run without pain.  Denise believes our bodies were made to move and sitting is a disease that will cause long term damage to our bodies.Denise's Links:⁠Website⁠⁠LinkedIn⁠ ⁠Instagram⁠ ⁠Facebook⁠Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of The Pain Free Athlete Podcast, Dana is joined again by longtime mind-body and women’s health expert Jennifer More, creator of The Dolphin Method and founder of the Power of the Pause menopause community on Facebook. They dive into how hormonal shifts in perimenopause and menopause impact the nervous system, pain perception, and everyday symptoms like anxiety, hip pain, sleep issues, and mysterious itching.Drawing on over 30 years of experience supporting women through pregnancy, postpartum, and now menopause, Jennifer explains why our generation is the “guinea pig generation” that is finally talking openly about this transition—and how that knowledge alone can calm an overactive fight-or-flight response. Dana and Jennifer share personal stories of panic attacks, chronic migraines, hip pain, and caregiving stress, and how nervous-system tools helped them move from fear and symptom chasing to curiosity, compassion, and choice.You’ll learn why estrogen interacts with neurotransmitters like dopamine and serotonin, how it changes pain perception, and why many women are told “everything looks fine” even when their bodies hurt. Jennifer breaks down simple, accessible nervous-system practices you can do in 2–5 minutes a day, plus why movement, rotation work for hips and shoulders, and thoracic mobility are essential in this season of life.They also talk about the power of community healing—how sharing symptoms and stories in safe spaces reduces shame, quiets anxiety, and helps women stop suffering in silence. Jennifer shares details about her menopause-focused retreats in Sedona, Sonoma, and Monterey, where women get personalized nervous system support, corrective exercise, and time away to resetAbout Jennifer:Jennifer More is a global leader in prenatal and postnatal wellness, with over 30 years of experience as a yoga teacher, doula, childbirth educator, and clinical and medical hypnotherapist. She is the creator of The Dolphin Method, an integrative approach to pregnancy, birth, and postpartum recovery that weaves together yoga, corrective movement, hypnosis, and nervous system education. She is also the Executive Director of Prenatal International, a nonprofit supporting pregnant and postpartum people through trauma-informed care, with ambassadors in nine countries.Facebook: https://www.facebook.com/PrenatalyogaInstagram: https://www.instagram.com/Prenatalyoga/TikTok: https://www.tiktok.com/@prenatalvinyasayogaWeb: https://prenatalinternational.org/https://dolphinmethod.teachable.com/www.dolphinmethod.comThe Power of the Pause is a space for navigating perimenopause, menopause, and beyond — a place to ask questions, share experiences, and feel supported during a powerful (and often confusing) chapter of life.This is a space for learning, shared experience, and community — not medical advice.SEDONA APRIL 29-MAY 3.https://www.retreatswithjennifer.com/sedona2026/If you’re curious but unsure whether it’s the right fit, connect for a short Zoom conversation to see if this is aligned for you. Schedule here: https://calendly.com/prenatal/retreat-consultDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this insightful interview, Dr. Trevor Turner shares his journey from trauma surgery to regenerative orthopedics, emphasizing innovative treatments like PRP and laser therapy. Discover how personalized, minimally invasive approaches are transforming musculoskeletal care and empowering patients to regain mobility and avoid surgery.Dr Trevor’s Bio:Dr. Trevor Turner is a nationally recognized physician specializing in regenerative orthopedics, biologic therapies, and performance-focused musculoskeletal care. As the founder of CartiNova™, he has treated elite athletes, high-performance professionals, and active adults seeking minimally invasive alternatives to orthopedic surgery.Dr. Turner’s work bridges sports medicine, regenerative biologics, precision diagnostics, and recovery science, forming the clinical foundation of the CartiNova system.Dr. Turner attended UT Southwestern Medical School, completed a General Surgery internship at UCSF, and finished his Physical Medicine & Rehabilitation residency at the University of Alabama at Birmingham, where he participated in ACL injury research with the American Sports Medicine Institute.He then spent four years training under Dr. James Andrews at the Andrews Orthopedics & Sports Medicine Institute, caring for professional and collegiate athletes, Olympic competitors, military special operations personnel, and active adults seeking elite-level musculoskeletal care.Dr. Turner founded CartiNova to bring together precision laser technology, advanced biologic medicine, and movement-based diagnostics with athlete-level rehabilitation principles, creating a comprehensive approach to long-term joint and spine preservation.His goal is to make advanced regenerative care, once reserved for elite athletes, accessible to individuals seeking to move better, heal more efficiently, and avoid unnecessary surgery.Dr. Trevor’s Links:Cartinova - Regenerative Orthopedics - https://cartinova.com/Dr. Trevor Turner on LinkedIn - https://www.linkedin.com/in/trevor-turnerPRP Therapy Explained - https://www.healthline.com/health/prp-therapyDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Tracy Kasper, founder of One Small Step Walks. Tracy shares her personal health journey, including her experiences with an autoimmune disease and the dietary changes that helped her regain control of her health. The conversation explores the importance of community in movement, the benefits of walking, and how to create a supportive environment for those looking to improve their health. Tracy emphasizes the significance of consistency over perfection and offers practical tips for starting a walking routine.About TraciTraci is the founder of One Small Step Walks, a community-driven movement helping women take small, intentional steps toward growth, resilience, and momentum. Through lived experience navigating health challenges and major life disruptions, she teaches the power of habits, mindset, and community in creating lasting change.Instagram: https://www.instagram.com/onesmallstepwalks?igsh=NTc4MTIwNjQ2YQ%3D%3D&utm_source=qrDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete podcast, host Dana Jones speaks with Seren Jones, co-founder of the Black Swimming Association (BSA). They discuss the importance of water safety, the differences between swimming and water safety education, and the challenges faced by Black and minority communities in accessing swimming resources. Seren shares insights on the demographics most at risk for drowning, the psychological barriers to learning how to swim, and the cultural myths surrounding swimming in the Black community. The conversation emphasizes the need for community outreach, education, and the therapeutic aspects of learning to swim.About Seren:Seren Jones is a multi award-winning journalist specialising in documentaries and podcasts. She has hosted, produced and written mini series for some of the audio industry's biggest platforms including Wondery, Apple, BBC Sounds and Audible. Her original podcast series, Black and Blue: Behind the Badge, was recognised at the British Podcast Awards in the 'Best Factual' category. Seren holds BAFTA and ARIAS nominations, and has been named as one of the Radio Academy's 30 Under 30 finalists, as well as one of PodPod's Faces to Watch.Beyond journalism, Seren is co-founder of the Black Swimming Association (BSA), an award-winning charity set up to raise awareness of water safety and drowning prevention. She has also spoken on a number of panels on issues involving news, Welsh affairs, and race, gender and equality in sport.The BSA is a non-profit organisation, set up to diversify the world of aquatics through consultancy, advocacy, research, education and support to ensure that people of African, Caribbean and Asian heritage have equitable, safe access to vital water safety, drowning prevention and all the benefits of engaging in aquatics, from boardroom to grassroots. The organisation works with government agencies, governing bodies, lifesaving authorities, brands, charities, sports councils, local government authorities, leisure operators, research and educational institutions to promote diversity and inclusion in aquatics for all communities.Seren’s Links:https://thebsa.co.uk/https://www.serentljones.com/https://www.instagram.com/blackswimmingassociation/https://www.youtube.com/channel/UCHM7h-64_XchbCi_fCcT2Rghttps://www.linkedin.com/company/thebsa/Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with registered dietitian Stephanie Natchik about the critical role of nutrition in athletic performance. They discuss the evolution of athlete nutrition awareness, the impact of chronic stress on nutritional needs, and the importance of protein and energy availability for athletes. Stephanie shares practical steps for balancing nutrition and recovery, optimal meal timing, and the unique fueling needs of swimmers. The conversation emphasizes the necessity of proper nutrition for enhancing performance and overall health.About Stephanie:Stephanie Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and Certified Running Coach with over a decade of experience helping thousands of runners improve performance, optimize body composition, and move away from restrictive or dysfunctional approaches to food and exercise.Website:http://www.stephaniehnatiuk.com/Fuel Run Recover Podcast:https://open.spotify.com/show/64EncO2Vt3y9l4as6D6rxa?si=be7c6e6fadab4f9aDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones interviews Dr. Brett Hill, a chiropractor and entrepreneur who specializes in posture, movement, and brain health. Dr. Hill shares his journey from a small chiropractic practice to creating an online program that helps individuals improve their posture and overall health. The conversation covers common posture faults, their impact on performance, and practical tips for improving posture. Dr. Hill emphasizes the importance of foundational posture and offers simple exercises to help listeners become more aware of their body alignment.Dr Brett Hill:Dr. Brett Hill, founder of YourPostureProgram.com and Xperience Life Chiropractic, is a chiropractor, entrepreneur, and speaker redefining how we think about posture, movement, and brain health. Starting from a 200-square-foot room with no patients, he built a thriving clinic and later created an online posture program that delivers the same life-changing results from anywhere in the world. Through practical, effective, and easy-to-apply strategies, Dr. Hill helps people reduce pain, improve alignment, and enhance overall well-being. His mission is to empower individuals to look, feel, and function better by addressing the root cause of many health challenges—their posture.Brett’s Links:https://www.xperiencechiropractic.ca/posture-balance-therapy/www.yourpostureprogram.comhttps://www.yourpostureprogram.com/videosDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠ (https://www.painfreeathletepodcast.com/)⁠⁠10 Day Journaling Journey⁠⁠ (https://form.jotform.com/232737566904162)Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Dr. Erin Brunelle, a mind-body physical therapist and pain recovery coach. They explore the integration of emotional awareness in physical therapy, the importance of safety in healing, and how understanding emotions as bodily sensations can aid in pain recovery. Dr. Brunelle shares her journey into mind-body therapy, emphasizing the need for curiosity and a shift in perspective regarding pain and healing.About Erin:Erin is a Mindbody Physical Therapist and Pain Recovery Coach specializing in helping people learn how to work with their bodies to effectively address chronic pain and illness. Erin has a background in orthopedic physical therapy, yoga, and CrossFit, bringing a deep appreciation for movement and therapeutic exercise to the mindbody space. She also has a penchant for exploring the subconscious forces that shape our physical symptoms, incorporating tools such as Depth Hypnosis, Reiki, and Pain Reprocessing Therapy to support embodied and lasting change. Erin provides services virtually across the globe, and in-person in beautiful Tucson, Arizona.Website: https://www.alchemyphysio.com/Instagram: alchemy_physioDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

About Jim:James P. Owen is an 85-year-old best-selling author, documentary film producer and recovering couch potato. His book, Just Move! A New Approach to Fitness After 50, was published in 2017 by National Geographic, and was named one of the year’s top five books on healthy aging by The Wall Street Journal.  Two of his documentary films,  The Art of Aging Well and SuperAgers: Growing Old, Living Young, aired on PBS nationwide and can be streamed at pbs.org. His newest film, The Virtuous Circle: The Key to a Healthier, Happier Life, will be airing on PBS in early 2026.  Jim was a participant in the 2024 California Senior Games, held in San Diego, entering ten fitness events in the 80-to-84 age category. He won ten gold medals – the first competitor in any age bracket to do so.     Jim’s Work:Recently featured in Parade Magazine for his fitness routine at 85 y.o.Author of Just Move! (recognized by The Wall Street Journal as a top healthy aging read)PBS documentary filmmaker (SuperAgers: Growing Old, Living Young and an upcoming documentary named The Virtuous Circle)https://becomingasuperager.com/meet-jim-owen/Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones interviews Philip Kupins, CEO of the Pickle Juice Company. They discuss the unique properties of pickle juice that make it effective in preventing muscle cramps, the neurological basis of cramping, and the real-life impact of the product on athletes. Philip shares stories of how pickle juice has changed lives, the science behind its efficacy, and the company's commitment to authenticity and sustainability. The conversation also covers practical advice for athletes on how to use pickle juice effectively during sports activities.About Filip:As CEO, Filip Keuppens leads The Pickle Juice Company, a brand whose innovative, briny beverage uses a proprietary vinegar and grain blend to block the nerve signal that triggers muscle cramps. Scientifically backed and beloved by elite athletes, Pickle Juice® delivers real, performance-driven results.His background spans sales and operations across e-commerce, club, specialty, and grocery channels, with a focus on solution-based, innovative products. Storytelling is central to his approach; previously, he served as Director of Sales at 20th Century Fox and Key Account Manager at Warner Home Video, mastering the value of testimonials and compelling messaging.Beyond business, Keuppens understands athletes firsthand as Coach and Director of Rugby with the Dallas Rugby Football Club and 7s Competition Commissioner with the Red River Rugby Conference, among other leadership roles with USA Club Rugby. He currently resides in Dallas, Texas, blending his passions for sport, innovation, and performance-driven storytelling.Filip’s Links:[email protected]://picklepower.com/https://www.linkedin.com/in/fkeuppensThe Pickle Juice Company®, specifically its science-backed approach providing rapid cramp relief. The growing movement of athletes using nervous-system–based tools to train, recover, and compete more effectively. Filip's broader mission to improve athlete wellness, especially as it relates to understanding pain signals, reducing preventable performance setbacks, and educating communities across youth, collegiate, and pro levels about how Pickle Juice works and how it’s different from pickle brine.Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Renee Moten, a certified personal trainer and knee pain specialist. They discuss Renee's journey from personal pain to helping others, the importance of understanding the kinetic chain in knee health, common mistakes people make in self-treatment, and the dangers of cortisone injections. Renee shares success stories from her clients, explains the concept of 'bone on bone' in knee health, and offers practical advice for those experiencing knee pain. The conversation concludes with insights into Renee's innovative knee pain relief strap and her upcoming book.About Renee:Renee is a Certified Personal Trainer with over 27 years of experience, a MassageTherapist, an Author, and an Inventor. She formerly served as the Fitness Director atColumbia Country Club in Bethesda.Since 2007, Renee has been a passionate entrepreneur, delivering more than 25,000 one-on-one fitness sessions and teaching over 5,000 classes—specifically focused on helpingwomen with knee pain. Her groundbreaking approach has helped countless clients reduce,and in many cases eliminate, chronic knee pain.Renee’s Links:www.linkedin.com/in/kneekeeperhttps://www.healmyknees.com/https://www.instagram.com/knee_pain_stopper/Renee Moten - YouTubehttps://www.tiktok.com/@reneemoten47https://www.facebook.com/profile.php?id=61578949817106Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Jen Oliver, the operations and athlete manager at Switch 4 Good. They discuss the importance of plant-based nutrition for athletes, the challenges of fueling for endurance sports, and the significance of training the gut for optimal performance. Jen shares insights on advocating for dairy-free options in schools and the future of plant-based nutrition in athletics, emphasizing the need to normalize these choices in society.About Jen:Jen Oliver is the Director of Operations and Athlete Manager at Switch4Good, where she thrives in organized chaos and leads with purpose. With decades of experience building and guiding high-performance teams, Jen draws on her background as a Division I collegiate golfer and former professional women’s cycling team captain to mentor athletes with clarity, steadiness, and intention.A lifelong endurance athlete and committed plant-based competitor, Jen supports Switch4Good’s athletes in balancing the demands of training, career, and life — helping them cultivate resilience, confidence, and alignment in both performance and purpose.Website: www.Switch4Good.org@Switch4Good (IG)Podcast: Switch4Good PodcastDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Nadia Ruiz, an accomplished athlete and coach, about her journey in fitness, the evolution of her mind-body connection, and the importance of recovery. Nadia shares insights on the emotional aspects of racing, her teaching and coaching philosophy, and how to help athletes overcome past traumas. She emphasizes the significance of small steps in achieving fitness goals and encourages listeners to embrace their journey, regardless of age or experience.As a Los Angeles native, Nadia Ruiz is an educator, coach, and community advocate aiming to support positive change in her community by inspiring individuals of all backgrounds to achieve their fitness goals. She is the daughter of two immigrant parents from Ecuador, who always wanted her to pursue her education, passions, and remember where she came from. Nadia’s fitness journey began when she completed her first marathon at the age of 14 with her dad, age 40 at the time. Twenty-nine years later, Nadia has completed 163 marathons with 84 Boston Qualifications, 145 half marathons, 21 ultra marathons, 18 half/full Ironmans, and several adventure / stage races, frequently in the top of her age group or overall women. She has traveled to 30 countries exploring challenging events, cultures, and connecting with people around the world to reach over 650 lifetime races.Graduating from UCLA with a Bachelor’s in Biology and Master’s in Education, Nadia has worked in education, coaching, marketing, and event production for the past 20 years. She devoted ten of those years in the classroom teaching high school Biology and coaching high school and youth programs. Nadia is an educator-turned-advocate who is passionate about writing, education, and sport. In 2013, Nadia was named the Youngest Female to Run 100 Marathons in the World and Fastest Frequent Marathon in the Nation from 2010-2013. Since then, Nadia has expanded her online coaching business and educational resources to support others on their fitness journey at any stage of their lives. Her passion continues to support inner city youth sports programs. Nadia’s goals are to continue to motivate her community and make an impact demonstrating we each have it within us to follow our biggest dreams and leave a positive impact in our communities. IG @irongirlnadia // same as threads, FB, TT, and YTBlog with free race reports and training tipsLinktree with coaching services and free discounts Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Nida Tansinsin, a physical therapist and chronic pain coach, about her journey from athletic training to physical therapy. They discuss the neuroplastic mind-body approach to pain management, the importance of understanding pain sensations, and the role of mental health in physical recovery. Nida shares insights on navigating fear and anxiety in sports, the significance of compassion in healing, and reframing pain as 'sore but safe.' The conversation concludes with Nida's future plans for sharing resources and strategies for healing.Nida began her career in athletic training over 25 years ago at Indiana University Bloomington and went on to earn her degree in physical therapy from Sacramento State in 2000. She started in sports medicine, working with professional, collegiate, and high-school athletes alongside Al Biancani, former strength and conditioning coach for the Sacramento Kings and Monarchs.Over the years, her work as a physical therapist has spanned acute care, post-operative rehab, skilled nursing, home health, and outpatient practice, where she focused for the last decade. In the past seven years, her work has shifted toward a neuroplastic, mind-body approach after completing advanced training with Howard Schubiner and Charlie Merrill through Beyond Pain Education. She recently presented at the ATNS conference and currently work at Kaiser, as well as alongside Dr. Becca Kennedy as a chronic pain coach specialist.Nida’s Links:https://resilience-healthcare.com/Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with chronic pain specialist Katie Rothwell about her personal journey with chronic pain and the development of the Beat Pain Method. The conversation explores the multifaceted approach to pain management, including the importance of understanding the mind-body connection, tailored therapies, and the emotional burdens often faced by mothers. Katie shares success stories from her clients, illustrating the transformative power of her method, which combines neuroscience, nutrition, and movement to empower individuals to live pain-free lives.Katie's Bio:Katie Rothwell is a pain coach and therapist who specialises in helping people overcome chronic pain using her very own BEAT pain approach - which stands for Brain, Energy, Activity and Therapy - this approach integrates pain education, nervous system calming, nutritional advice, sleep optimisation, and activity all designed to help  one overcome pain. She came to this approach through her own journey of chronic back pain and a diagnosis of degenerative disc disease at age 30 along with her experience of working as a sports massage therapist and craniosacral therapist for 12 years.  BEAT pain includes everything that has helped her and her clients to break free from pain.  She helps people move past fear of movement to reclaim joy in their lives. Her work aligns closely with the mind-body approach and bridges the gap between science and self compassion in healing.Katie's Links:⁠https://katierothwell.co.uk/⁠⁠[email protected]⁠Dana’s Links:⁠⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠⁠⁠10 Day Journaling Journey⁠⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Charlie Merrill, a physical therapist and founder of Merrill Performance. They discuss the integration of mind-body therapy in treating pain, particularly for athletes. Charlie shares his journey into this field, influenced by the works of John Sarno and Howard Schubiner, and emphasizes the importance of belief in recovery. The conversation explores the psychological aspects of pain, the role of neuroplasticity, and the need for athletes to unlearn harmful narratives about their bodies. Charlie also highlights the significance of understanding the emotional impact of training and racing, and how this knowledge can empower athletes to manage their pain effectively.takeawaysCharlie Merrill emphasizes the importance of creating a niche in physical therapy.Belief in recovery is crucial for positive outcomes.Pain is a normal part of athletic life and serves as a protector.Neuroplasticity allows for change in how we perceive pain.Athletes often prefer physical explanations for pain over psychological ones.Understanding the emotional aspects of training can help manage pain.The brain plays a key role in regulating physical sensations and pain.Unlearning harmful narratives about pain is essential for recovery.Nutrition and mental state significantly impact athletic performance.The rise of ultra-endurance sports highlights the need for mental resilience.Charlie's Bio:Charlie Merrill is a Physical Therapist and the founder of ⁠Merrill Performance⁠ in Boulder, CO. He's synthesized treatment of the mind and body for over 25 years to support people in returning to a high level of performance in their lives. In his practice, Charlie combines traditional hands on manual therapy and movement with a novel mind-body approach to treat a wide range of clients including some of the best runners, cyclists, rock climbers, and CrossFitters in the world. In addition to being a master clinician, Charlie is an educator, clinical mentor, clinical consultant with ⁠Lin Health⁠, and a content creator and influencer in the chronic pain space. Charlie co-created the course "⁠Beyond Pain Education⁠" with Dr Howard Schibiner, MD to educate and mentor clinicians who are traditionally body oriented how to transition toward a more psychosocially informed approach to pain and function. He runs a 12 week immersive course for athletes looking to unlearn and overcome chronic symptoms called  ⁠Unlearning Pain For Athletes⁠. Charlie created and teaches a 6 week course for body oriented clinicians in collaboration with the ⁠Pain Reprocessing Therapy Center⁠. He’s a content creator appearing on ⁠Podcasts⁠, his channel on ⁠YouTube⁠, and is active on ⁠Instagram⁠ supporting people in pain. Charlie is actively involved in clinical research and consults in the digital health technology space. He also serves on the medical advisory board for "⁠The Better Mind Center⁠". Charlie is a lifelong competitive athlete in a variety of disciplines and lives in Boulder, Colorado with his wife and three teenage kids.Dana’s Links:⁠https://www.painfreeathletepodcast.com⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Rachel Robertson, a kinesiologist and Pilates specialist, about her journey in helping individuals recover from injuries through movement. Rachel shares her insights on the importance of Pilates in injury recovery, the emotional aspects of healing, and how to empower clients to take an active role in their recovery process. The conversation delves into the significance of body awareness, posture, and the connection between physical and emotional health in the journey towards pain-free movement.About RachelRachel Robertson is a kinesiologist and Pilates specialist with over a decade of experience helping others overcome physical limitations and rebuild trust in their bodies. She blends science and movement artistry to support injury recovery and sustainable strength. A two-time World Kettlebell Champion and community wellness advocate, Rachel also educates fellow kinesiologists through workshops and webinars. She holds a Kinesiology degree from the University of Western Ontario and is a recognized member of BCAK. Her passion for movement, shaped by her athletic background and personal journey, continues to inspire clients and professionals alike.Free Resource for ListenersTitle: Online Mat ClassesDescription: A mat Pilates playlist of workouts for building inner and outer strength.Link: https://youtube.com/playlist?list=PLHLQU2Z6w_-C3FyRf7d9yi8wb3d5tdI5L&si=bBZcL2VJTtCwhVQahttps://returntoform.ca/https://www.instagram.com/returntoformkinesiology/https://www.facebook.com/ReturntoFormKinesiologyPilates/Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode, Dana Jones welcomes Dr. Raeeda Gheewala, also known as "The Kidney Queen," to discuss the vital connection between kidney health and athletic performance. Dr. Gheewala is a board-certified nephrologist and founder of Sports Nephrology, the only international sports clinic dedicated to athlete kidney health. They explore:Why athletes are at unique risk for kidney injuries, including conditions like rhabdomyolysis and exercise-associated hyponatremia.The impact of NSAIDs and pain medications on kidney function and best practices to protect your kidneys during recovery.Practical hydration strategies and why athletes need more than just water—electrolytes matter.How protein intake relates to kidney workload and individualized recommendations for athletes and active adults.The importance of getting a health baseline before starting or ramping up training.Key advice for parents, youth athletes, and coaches on supporting hydration and electrolyte balance for performance and safety.Dr. Raeeda Gheewala is a double board-certified physician in Internal Medicine and Nephrology with over two decades of clinical experience. She is one of the few specialists in Sports Nephrology, combining her deep knowledge of kidney health with a passion for athletic performance and wellness.Her work focuses on helping athletes and active individuals optimize hydration, recovery, and kidney function to achieve peak performance while reducing the risk of injury and long-term complications.A strong advocate for prevention and proactive health, Dr. Gheewala empowers others to protect their kidneys and overall wellbeing through informed lifestyle choices. Her patient-centered, holistic approach has earned her respect among both medical professionals and athletes.Through her clinical practice, public speaking, and digital platforms, Dr. Gheewala continues to educate and inspire, showing that pain-free, sustainable performance begins with healthy kidneys and balanced living.Dr. Raeeda Gheewala’s Links:Website: sportsnephrology.comInstagram: @thekidneyqueenmdEmail: [email protected]’s the link to the Free Protein Quiz, which provides listeners with their personalized protein target and a high-protein meal plan when they subscribe to the newsletter: Protein QuizDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

This episode features a deep dive into unconventional training with Shawn Richardson, inventor of the BAMF Hammer—a versatile tool designed to build rotational strength, power, and mobility across all athlete backgrounds. Shawn shares his journey from an acting career to fitness innovation, and Dana explores how functional movement supports injury prevention and lasting resilience.​Shawn is the founder of BAMF Hammer, combining a lifelong passion for movement, comic book inspiration, and practical training experience. After transitioning from acting to fitness, he developed the BAMF Hammer to fill gaps he noticed in mainstream gym equipment and methods, particularly around rotational strength.Find Shawn on Instagram: @bamfhammerJoin his free coaching school for sustainable fitness resolutions and rotational training tips—contact him via Instagram for details.Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

This roundtable dives into women's health and performance, with leading guests discussing how female athletes break barriers in sports and overcome challenges tied to training, nutrition, mental health, and identity. Host Dana Jones moderates a lively panel with Dr. Abbey DeBruin (orthopedic surgeon), Alex Larson (dietitian and endurance athlete), and Katie Armstrong (hormone health coach), exploring topics such as the unique needs of women's physiology, cycle tracking, injury prevention, and the power of positive role models. The conversation wraps with practical advice for athletes at all stages—championing muscle-building, balanced nutrition, and embracing authentic self-expression on the journey to lifelong health and athletic longevity.About Dr. Abbey DeBruinDr. Abbey DeBruin is an orthopedic surgeon based in Green Bay and a Kaukauna native. She trained at the University of Wisconsin–Madison and completed a Sports Medicine Fellowship at the University of Virginia, where she served as a team doctor for UVA and James Madison University.She treats athletes of all ages, specializing in ACL and multi-ligament knee injuries, meniscus tears, patellofemoral instability, AC joint separations, shoulder instability, and female-athlete injuries. Her surgical expertise includes osteotomies, rotator cuff and labral repairs, knee replacements, shoulder replacements, and the MISHA procedure for early knee arthritis.Dr. DeBruin’s passion is helping people stay active—whether returning athletes to sport or getting older adults back to the activities they love.https://osmsgb.com/doctors/abbey-debruin-md/About Katie ArmstrongKatie Armstrong is a lifelong athlete and women’s performance coach who guides midlife women through the hormonal transitions of perimenopause and menopause with a focus on strength, metabolic health, and longevity. As a former triathlete and yoga teacher, she brings a unique blend of grit, grace, and evidence-based insight to the conversation.https://www.inspiredliving.coach/IG: @katie_armstrongfitnessAbout Alex LarsonAlex Larson is a Minnesota-based registered dietitian who felt her calling the moment she crossed the finish line of Ironman Wisconsin and has leaned into this mission of serving endurance based athletes.. She works with endurance athletes on fueling for improved performance and body composition through a flexible eating style. She has worked with athletes from all over the U.S. and in over 15 different countries and her herself has completed 20+ triathlons including Ironmans and multiples 10K and half marathons. Her clients fall back in love with their sport and life again.https://alexlarsonnutrition.com/IG: @alexlarsonnutritionDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

About William PersonWilliam Person is a former nine-year Team USA Bobsled athlete whose career left him battling the devastating effects of CTE. At his lowest point, he could barely get up off the floor, lost in confusion, depression, and deteriorating brain. Hope came when he discovered Hyperbaric Oxygen Therapy, which restored clarity in his thinking, color to his vision, and purpose to his life. Today, William is on a mission to raise awareness of brain damage in sports, the importance of protecting and healing the brain, and he’s on a mission to open a nonprofit CTE Recovery Center to help athletes and veterans heal at no cost to them.William’s GoFundMe is: https://gofund.me/93ff9c6e  To raise funds to purchase a medical grade hyperbaric oxygen chamber for a free CTE Recovery Center for athletes, military veterans, and civilians battling CTE like symptoms. By removing the burden of cost, William hopes to give quality of life back to as many people as possible, but he needs help to do it. Links to William’s Social Media: @onemanwithachamber Facebookhttps://www.facebook.com/one.man.with.a.chamber.hbot?mibextid=wwXIfr&mibextid=wwXIfrhttps://www.facebook.com/william.person.792233 LinkedInhttps://www.linkedin.com/in/william-person-4072b417/Instagramhttps://www.instagram.com/willp1234567?igsh=NTc4MTIwNjQ2YQ%3D%3D&utm_source=qr YouTubehttps://youtube.com/@braininjurysurvival?si=KfTK-iFXlhLORgQC TikTokhttps://www.tiktok.com/@hyperbarichealing?_t=ZT-8zD0dNeEvPi&_r=1_Dana’s Links:⁠⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠⁠⁠10 Day Journaling Journey⁠⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Dr. Kate Mihevc Edwards, a physical therapist and expert in running medicine. They discuss Dr. Mihevc Edwards' personal journey with a rare heart condition, ARVC, and how it has shaped her identity as an athlete and a parent. The conversation delves into the psychological aspects of being a runner, the importance of emotional support during recovery, and the introduction of the Run Source app, designed to assist runners in managing injuries and improving their training. The episode emphasizes the need for understanding the mental health aspects of athletic injuries and the importance of finding supportive healthcare providers.Kate Mihevc Edwards, PT, DPT, OCS (http://www.katemihevcedwards.com/), physical therapist and board-certified orthopedic specialist who practices running medicine.  She has over 15+ years of experience working with high performers, CEOs, runners and athletes of all levels, from recreational athletes to Olympians. She is the founder of Precision Performance Running Medicine Clinic (http://www.precisionpt.org/) in Atlanta, GA, RUNsource app (http://www.fastbananas.com/). And co-host of the Interdisciplinary Case MIles Podcast (https://podcasts.apple.com/us/podcast/interdisciplinary-case-miles/id1837802044). She is an integral part of the multidisciplinary team supporting Atlanta Track Club Elite. Dr. Edwards has served as adjunct faculty at Emory University School of Medicine and is a published author and speaker, contributing extensively to education, research and the advancement of sports medicine for runners. Follow her at: @katemihevcedwards @FBrunsource @precisionpt_atlDana’s Links:⁠⁠⁠⁠https://www.painfreeathletepodcast.com⁠⁠ ⁠⁠⁠⁠⁠⁠10 Day Journaling Journey⁠⁠ ⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Andrew Colsky, a behavioral sleep clinician, about the critical role of sleep in overall health, particularly in relation to chronic pain and anxiety. They discuss various techniques for improving sleep quality, the impact of technology on sleep, and the importance of sleep hygiene. Colsky also addresses common misconceptions about melatonin and offers insights into navigating sleep challenges across different life stages.Andrew's Bio:Andrew Colsky, a distinguished attorney and licensed mental health clinician, is a pioneering force in the field of sleep science, behavioral therapy, and mental health advocacy. Known widely as "The Sleep Science Guy," Andrew brings a unique blend of scientific rigor, therapeutic insight, and compassionate advocacy to his work, making him one of the leading voices in sleep health and wellness. As the host of the “Sleep Science Today” radio show and founder of the National Sleep Center, Andrew’s mission is clear: to democratize access to high-quality sleep science and promote sleep as an essential pillar of well-being.Andrew's Links:https://www.instagram.com/sleepsciencetoday/https://www.facebook.com/sleepsciencetoday/https://www.youtube.com/@SleepScienceTodayhttps://www.pinterest.com/SleepScienceToday/?actingBusinessId=1021754371618341477Dana’s Links:⁠⁠⁠https://www.painfreeathletepodcast.com⁠⁠ ⁠⁠⁠⁠10 Day Journaling Journey⁠⁠ ⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this powerful roundtable discussion, host Dana Jones is joined by Shelly Cannon, Denise Smith, and Andrea Lepcio to explore how strength training and functional movement can transform aging into an empowering journey. Together, they debunk myths about fitness after 40, share key movements for lifelong mobility (like squats, hip hinges, and floor transfers), and discuss the mindset shifts needed to stay strong, resilient, and pain-free for life. From cancer recovery to Parkinson’s breakthroughs, these stories highlight the power of movement, mindset, and community in building true longevity.Perfect for anyone who wants to age strong, live empowered, and redefine what’s possible at any age.Andrea's Bio:I’m Andrea Lepcio. I use Coach Andrea as my title. But I am the founder of Mighty Fit. Coach Andrea Lepcio is an ACE-certified personal trainer, Yoga Medicine Registered Therapeutic Specialist (RYT-500 and E-RYT 200), Mat Pilates and Tai Chi teacher. She founded Mighty Fit in 2020 to help older people age with strength, ease, balance, and confidence.  https://www.mighty.fit/https://www.instagram.com/coachandrealepcio/Shelly's Bio:Shelly Cannon is an integrative personal trainer who is dedicated to honoring and supporting athletes who transcend insurmountable challenges, channeling their strength not only to overcome personal obstacles but to uplift and inspire others. A lifelong competitive athlete, Shelly has excelled in bodybuilding, powerlifting, and strongman competitions, even while battling metastatic breast cancer. She has certifications from NASM, a Bionetic Specialist certification and a Brain Coach Certification from PosturePro. Her mission is to guide others out of pain and into their greatest strength by restoring balance to their bodies, helping them overcome physical limitations and reclaim their vitality.https://www.instagram.com/shellycannon/Denise's bio:Denise Smith has been a physical therapist for over 20 years and has spent her years obtaining certifications that allow her to treat each patient as an individual with a focus on hands-on manual therapy techniques, functional movement patterns, and advanced treatment of athletes of all levels.  She specializes in treating runners with a focus on running technique teaching with the use of video analysis and individualized drills to teach proper movement to help runners run faster, run longer, and run without pain.  Denise believes our bodies were made to move and sitting is a disease that will cause long term damage to our bodies.http://www.smithptplus.com/http://www.instagram.com/smithptrun/# Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠ ⁠⁠10 Day Journaling Journey⁠⁠ Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Alyssa Hermann and Alyssa Acompora, founders of Beyond the Athlete, a coaching platform dedicated to supporting former athletes in their transition out of sports. The conversation explores the challenges athletes face when leaving competitive sports, including identity crises, burnout, and the need for community support. The founders share their insights on coaching strategies, the importance of holistic wellness, and the creation of a supportive environment for former athletes to thrive beyond their athletic careers.Alyssa Hermann, CEOFormer NIRSA Club Soccer PlayerAs a Registered Nurse, Board-Certified Nurse Coach and Former Athlete Transformation Coach, I am passionate about preparing athletes and former athletes for a fulfilling, healthy adult life. Soccer was the center of my world from the age of 5 until I graduated from the University of Florida and played my last game. I wish someone had been there to prepare me for the sudden loss of identity, passion, routine, community, and goals that came with leaving sports and transitioning into adult life. I found myself in a unique position as a Nurse and Former Athlete - I had the education, ability, and passion to empower others to create THEIR version of a healthy life AND I was part of a (former athlete/athlete) community that was severely lacking in support. Realizing this was my calling- I quit my traditional nursing job, became a board-certified coach, and dove head first into the world of supporting athletes and former athletes as they navigate life after sport.Alyssa Acompora, COOFormer NCAA Division 1 SwimmerAs a Registered Nurse, Board-Certified Nurse Coach, and Certified Nutrition Coach, I pursued coaching because I am passionate about helping athletes and other high achievers pave a path of consistency and sustainable success, in all areas of life. When I was a D1 swimmer, my sport was everything to me. It’s hard to put into words the level of sacrifice and identity that goes into becoming an elite athlete. It took me almost 8 years as a nurse to realize how much the transition from “athlete” to “adult” shaped me into who I am today. Nowadays, I use what I learned as an athlete, nurse, and coach to lead a truly sustainable lifestyle. And while I’m grateful for my experience and expertise, I’m on a mission to ensure no other athlete is left alone to struggle through post-athletic life.A-Team Links:https://www.beyondtheathlete.net/https://www.instagram.com/_beyondtheathlete/https://www.facebook.com/groups/2038323973027123/https://open.spotify.com/show/4O3CAo0lia2A6B3D5XeUHNDana’s Links:⁠⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠⁠⁠10 Day Journaling Journey⁠⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Chad Dunn, co-founder and CEO of Move Human Performance Center. Chad shares his transformative journey from overcoming personal adversity, including time spent in prison, to becoming a behavioral change specialist in the field of health and sports performance. The conversation delves into the importance of mindset, behavior change, and resilience in both personal recovery and athletic performance. Chad emphasizes the need for a supportive environment and the role of coaching in developing young athletes' character and critical thinking skills. He also discusses strategies for long-term recovery and the significance of self-identity in navigating the pressures of youth sports.Chad’s Bio:After serving two years in federal prison for money-laundering, Chad Dunn rebuilt his life by inspiring others to overcome their limitations. A certified behavioral change specialist with over twenty years of experience in the health, modern  fitness and sports performance fields, Chad has worked with NFL players, NBA prospects, and people recovering from catastrophic injuries. He co-founded and built MOVE Physical Therapy & Human Performance Center in Chandler, Arizona with his wife and business partner Jackie.Email - [email protected] - mindovervirtuallyeverything.com and moveperformance.comIG: @moveperformanceFB: @chaddunnDana’s Links:⁠⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠⁠⁠10 Day Journaling Journey⁠⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

This episode features a deep dive into unconventional training with Shawn Richardson, inventor of the BAMF Hammer—a versatile tool designed to build rotational strength, power, and mobility across all athlete backgrounds. Shawn shares his journey from an acting career to fitness innovation, and Dana explores how functional movement supports injury prevention and lasting resilience.​Shawn is the founder of BAMF Hammer, combining a lifelong passion for movement, comic book inspiration, and practical training experience. After transitioning from acting to fitness, he developed the BAMF Hammer to fill gaps he noticed in mainstream gym equipment and methods, particularly around rotational strength.Find Shawn on Instagram: @bamfhammerJoin his free coaching school for sustainable fitness resolutions and rotational training tips—contact him via Instagram for details.Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with kinesiologist and yoga therapist Bobby Lollich about her journey through concussion recovery and the holistic approaches she employs to help athletes and individuals heal. Bobby shares her personal experience with a concussion, the importance of yoga therapy in recovery, and how she integrates nutrition and movement into her practice. The conversation also touches on the athleticism of Highland dance and the need for better communication regarding recovery needs among athletes.Bobbi's Bio:Bobbi Lalach is a certified Kinesiologist and Yoga Therapist with over 30 years of experience. She works with people to help them move pain-free and with ease. She also works with Highland Dancers to help them dancer longer and pain-free. She created the Highland Dancer's Edge digital course to help dancers dance pain free.Website: KINnectionyogatherapy.comIG-kinnectionyogatherapy and highland_dancers_edgeDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Andrea Hall, a pain recovery coach, about her journey from chronic pain to recovery. Andrea shares her experiences with pain reprocessing therapy, the emotional and structural aspects of pain, and the importance of a supportive medical team. They discuss neuroplasticity, tools for managing pain, and the significance of enjoying life despite challenges. Andrea emphasizes that no one should have to live in chronic pain and encourages listeners to seek help and find joy in their lives.Andrea's Bio:Andrea Hall is a registered nurse, health coach, and community leader who blends medical expertise with a passion for fitness, spirituality, and whole-person wellness. Born and raised in Santa Rosa as the youngest of twelve children, Andrea grew up in a family of faith and service. Inspired by her mother, also a nurse, she spent countless nights following her on hospital rounds—experiences that sparked her lifelong calling to care for others.At Kaiser Permanente in Santa Rosa, Andrea has worked across maternity, newborn, and women’s health. Beyond the hospital, she’s led community programs with Trinity Fitness and LIN Health, and she shares inspiration online as the “Fitness Nurse,” offering practical tips on movement, mindfulness, and everyday health. Her background spans nursing, multicultural studies, metaphysics, and physical fitness, giving her a unique, holistic perspective.Now, as she looks ahead to new adventures, Andrea continues to write, teach, and inspire—bringing together her love of health, spirituality, and family to help others live fuller, more balanced lives.Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones sits down with Lori Oliver and Jill MacRae, co-founders of The Inactive Company, to explore why quality sleep is the ultimate performance enhancer. They share the story behind their innovative Inactivator Sleep Mask, break down the science of sleep and recovery, and reveal why even elite athletes are turning to simple tools for better rest. Tune in to discover how upgrading your sleep can transform your training, recovery, and everyday energy.Bios: Lori Oliver, Co-Founder & CEO of The Inactive Company, a sleep performance brand dedicated to developing technology and tools that enhance rest and recovery for everyone. Its innovative sleep mask, Inactivators™, is a scientifically backed solution to improve sleep.She has spent over 25 years as a veteran in brand and product building, driving business for corporate, consulting, and entrepreneurial companies from global to grassroots.  Lori is also the founder of Birth, serving as a consultant to consumer goods startups. Previously, Lori was a member of the Spanx executive leadership team and the General Manager of Sara Blakely’s incubator. In addition to leading The Inactive Company and advising and investing in the Atlanta startup community, Lori is a long-time supporter and volunteer leader in education and efforts for girls' and women's development. Lori holds a Journalism degree from the University of Georgia.  Jill MacRae is a marketing executive with over 25 years of experience in building businesses and brands across B2B, B2C, and non-profit sectors. She is the founder and principal of JMACRAE GROUP, a boutique consulting firm that advises and collaborates with companies to formulate and implement strategic initiatives for growth and sustainability. Additionally, she is a co-founder of The Inactive Company, a sleep performance brand dedicated to developing technology and tools that enhance rest and recovery for everyone. Its innovative sleep mask, Inactivators™, is a scientifically backed solution to improve sleep.  Before founding JMACRAE GROUP, Jill held various roles at SPANX, Inc., where she ultimately served as Executive Vice President of Global Commerce, establishing new retail distribution to expand product offerings and category channels. While there, Jill also held the positions of Vice President of Marketing and National Director of Sales.  Before joining SPANX, Inc., Jill worked for major consumer product companies such as Starbucks Coffee Company, Darden Restaurants, Dunkin’ Brands, ClubCorp, and Planet Hollywood International.  Jill has received numerous honors in her field, including Share Our Strength’s “Most Innovative Cause Marketer.” She is also passionate about leadership and giving back at both national and local levels. Ms. MacRae serves as an executive mentor for the Young Women’s Leadership Forum of Atlanta and the National Heart Association’s Go Red for Women. Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones welcomes Cathy Spaas, a former elite international show jumper turned HSP advocate and coach. Cathy shares her journey from the pressures of high-level competition to empowering highly sensitive individuals to embrace their unique strengths. Discover how Cathy helps top professionals worldwide step into the spotlight with calm, confidence, and clarity. Tune in to learn about the superpowers of highly sensitive people and how to harness them for personal and professional success.Cathy's BioCathy Spaas is an HSP advocate and world-renowned coach for professional performers.She is known as the creator of the term Spotlight Stress.As a former elite international showjumper, Cathy is no stranger to the spotlight herself and the unique pressures faced by those ascending to the upper echelons of their profession.Cathy has appeared on tv, top 10% podcasts, and in renowned media. She is a thought leader, bestselling author, and public speaker who has coached hundreds of clients through her groundbreaking Claim Your Shine modality.She has 2 small kids and a big heart for animals - horses in particular. Have a look at the website to discover how you, too, can thrive in the spotlight with our free 3-minute calm hack. ✨https://yoursuccesstrainer.comhttps://www.instagram.com/yoursuccesstrainer/https://www.facebook.com/Cathy.Spaashttps://www.youtube.com/playlist?list=PLAog4RYvujlfmgjfZNPqoyzmqqSxzxFw3Free giveaway - 3 minute calm reset -https://yoursuccesstrainer.com/resetDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

Elite mental performance coach Reanna Karp joins Dana Jones to discuss her holistic, human-first approach to empowering female athletes. Reanna shares insights from her decade of mental health and sports psychology experience, including her strategies for building self-worth, resilience, and joy through visualization, breathwork, and emotional training. The conversation dives into performance culture, burnout, the importance of fun, and practical mindset shifts for athletes, coaches, and parents. Reanna and Dana explore how reframing pressure, fostering self-expression, and prioritizing emotional well-being lead to happier, stronger athletes on and off the court.Reanna's Bio:Reanna Karp is a Mental Performance Coach for elite female basketball players, typically starting in high school and up. A former college and semi-pro player with a Master’s in Sport and Performance Psychology, she blends over a decade of mental health work with years of personal on-court experience as a player, and as a coach. Taking a spiritual, humanistic approach, Reanna focuses on the whole person—long before the athlete—helping players build self-worth, identity, and confidence through visualization, breathwork, imagery, emotional awareness, and thought training.Reanna's Links:Instagram: @reannakarp_Web: https://www.reannakarp.com/Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

Join host Dana Jones and a panel of experts as they delve into the science behind effective recovery for athletes. This engaging roundtable explores evidence-based strategies, debunks common myths, and shares practical advice to optimize recovery and performance.Key Takeaways:Recovery is not just rest; it's a critical component of athletic success. The importance of sleep, mindset, and personalized recovery techniques. Insights into mental performance and the role of mindfulness in recovery.Guests:Dr. Matthew Cifellihttps://www.linkedin.com/in/matthew-cifelli-pt-dpt-cscs-712358229/As early as high school, Matthew Cifelli had a fascination with the mechanics of the human body. When presented with the opportunity to spend four weeks shadowing a local physician, he jumped at the chance — but the experience wasn’t as he hoped. The practitioner, a leading orthopedic surgeon, viewed his patients as simply an x-ray, a prescription and a diagnosis.For Dr. Cifelli, this wasn’t what medicine was all about. He wanted to improve lives and make a difference, and chose physical therapy as his vehicle.Dr. Cifelli is a Certified Strength and Conditioning Specialist (CSCS), and holds additional certifications in the following treatment modalities: ART (Active Release Technique), NKT (Neurokinetic Therapy), Functional Movement Screen (FMS) and Selective Functional Movement Assessment (SFMA).Dr. Raleigh Clinton Duncan - Founder, and CEO of ClearlightSpokesperson*LP, Falling Away, now live on Spotify. Dr. Duncan is a Board-Certified Doctor of Chiropractic and started Clearlight 28 years ago. Today, Clearlight is the industry leader in infrared sauna and pioneer in innovative health and wellness solutions. The Berkeley-based wellness-based company designs, manufactures, and distributes infrared saunas and other complementary healing devices worldwide. Dr. Duncan has held the position of CEO for nearly three decades. https://infraredsauna.com/https://www.linkedin.com/in/raleigh-duncan-a691a510/https://www.facebook.com/saunaworkshttps://www.instagram.com/clearlightsaunasCoach Cydni ColeAs a current women’s college basketball coach and former Division I athlete with a deep passion for mental performance coaching, I combine firsthand experience as a competitive athlete with evidence-based strategies to help athletes optimize performance. I earned my BS in Psychology from Appalachian State University and a Master’s in Sport and Exercise Psychology from Leeds Beckett University.During my time overseas, I had the privilege of supporting European athletes and teams, guiding them through mental skills development, stress management, and performance enhancement strategies. Now, I work with a variety of student- athletes at Roanoke College to help them develop the mental tools to embrace challenges as opportunities for growth and unlock their full potential. I am currently pursuing my Certified Mental Performance Consultant (CMPC) designation to further enhance my ability to help athletes reach their peak performance.Don't miss out on future discussions! Subscribe now to stay updated on the latest insights in athlete recovery.Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Rachel Heath-Porsz, founder of Rebound Athletic, about her journey with long COVID and how it inspired her to create a movement coaching platform for those with chronic illnesses. Rachel shares her personal experiences, the emotional challenges of losing her athletic identity, and the mind-body techniques that aided her recovery. The conversation emphasizes the importance of empathy in coaching, the skepticism surrounding alternative healing methods, and the integration of traditional and alternative approaches to health. Rachel explains the structure of her programs designed to help clients safely rebuild strength and fitness while fostering a supportive community.Rachael's Links:https://www.rebound-athletic.comDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Jennifer Schwartz, a neuromuscular therapy expert, about her journey in fitness and injury recovery. They discuss the importance of muscle activation techniques, the role of hydration and isometrics in recovery, and the need for a holistic approach to fitness that includes emotional well-being. Jennifer emphasizes the significance of feet in athletic performance and shares practical tips for managing joint pain and mobility. The conversation highlights the importance of self-directed fitness and enjoying the process for long-term success.Jennifer's Bio:Jennifer Schwartz fell in love with strength training at age 16, but suffered multiple knee injuries as a competitive athlete. Because of this, she developed a curiosity for fusing athletics and fitness - eventually moving on to stoke that passion boundlessly. Jennifer spent the last 10 years of her career working holistically with the integrating recovery, fitness and the neuromuscular therapy into her practice. Her passion for the nervous system stemmed from her desire to save it from the degeneration that ALS takes from individuals like her mother, Joan Kelly.Jennifer achieved her Master of Science in Health Management, is a published author for licensed medical professionals and became the Creator and director of injury prevention and fitness program for Alexandria Soccer Association 2013-2019. Over the years since then, she has helped hundreds of athletes in the studio, on the field and remotely with her virtual educational content with their goals of moving without pain and achieving their fitness goals to their fullest potential. Websites:jennifersimoneschwartz.comimpactyourfitness.net Podcast:Think Fit. Be Fit. Social Media:InstagramFacebookDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Jennifer Moore, a global leader in prenatal and postnatal wellness. They discuss Jennifer's journey into prenatal yoga, the importance of preparation for childbirth, and the impact of stress on health. Jennifer shares her insights on the physical changes postpartum, the 4D breath method, and how integrating breath with movement can aid recovery. The conversation emphasizes the mind-body connection and the need for trauma-informed care in women's health.Jennifer Bio:Jennifer More is a global leader in prenatal and postnatal wellness, with over 30 years of experience as a yoga teacher, doula, childbirth educator, and clinical and medical hypnotherapist. She is the creator of The Dolphin Method, an integrative approach to pregnancy, birth, and postpartum recovery that weaves together yoga, corrective movement, hypnosis, and nervous system education. She is also the Executive Director of Prenatal International, a nonprofit supporting pregnant and postpartum people through trauma-informed care, with ambassadors in nine countries.Jennifer's signature training, Prenatal Vinyasa Yoga, grew from her bestselling prenatal yoga DVD series and has made a global impact. She has taught in over 20 countries—including China, France, Mexico, Peru, Indonesia, and the U.S.—and her online teacher training has reached students in more than 50 countries. She is the developer of 4D Breath, a powerful method for rebuilding the core and regulating the nervous system after birth. A certified Pre and Postnatal Corrective Exercise Specialist (PCES), Jennifer blends yoga, functional movement, somatic practices, and hypnosis tools to support deep, lasting postpartum healing.She is also the author of A Better Birth Experience, a practical and empowering guide that helps reduce fear, pain, and the likelihood of unnecessary cesareans through a mind-body approach to childbirth.Facebook: https://www.facebook.com/PrenatalyogaInstagram: https://www.instagram.com/Prenatalyoga/TikTok: https://www.tiktok.com/@prenatalvinyasayogaWeb: https://prenatalinternational.org/https://dolphinmethod.teachable.com/www.dolphinmethod.comDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with DJ Leveille, an engineer and fitness enthusiast, about the importance of EMF safety in workout gear. DJ shares his journey of discovering the potential dangers of electromagnetic frequencies (EMF) from wireless devices and how it led him to create MGNX Activewear, designed to protect athletes while they train. The conversation covers the science behind EMF, cultural differences in awareness between the US and Europe, personal motivations stemming from family experiences, and practical advice for minimizing EMF exposure in daily life.DJ's Links:www.mgnxactivewear.comhttps://ehtrust.org/https://www.instagram.com/mgnx_activewear\Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this first Roundtable episode of the Pain Free Athlete Podcast, host Dana Jones brings together a panel of experts to explore the often-overlooked role of emotional expression in sports. Olympic equestrian Nina Ligon, surfer and content creator Penny Johnson, and performance psychology practitioner Stephanie High share their personal journeys and insights on how embracing emotions can enhance athletic performance. From the power of vulnerability to the importance of mental training, this conversation delves into the transformative impact of emotional awareness in sports. Join us as we uncover how emotions can be a superpower for athletes, fostering resilience, connection, and peak performance.Nina LigonNina Ligon is a 2012 Olympic Equestrian Athlete, Stanford Engineer, and the founder of women's sportswear brand Generation Sport. She has designed positive, habit-forming products at Headspace, consulted for F500 companies at BCG, and currently develops Sportswear designed for the unique needs of women athletes. She holds a BS in Mechanical Engineering from Stanford University, and an MBA from Yale School of Management. Links:Website: www.generationsport.coLinked in: https://www.linkedin.com/in/ninaligon/Instagram: @generation.sportcoTikTok: @generationsportPenny [email protected] on TikTok & InstagramPenny Johnson is a surfer and content creator based on O'ahu, Hawai'i. Through her content and community workshops, Penny inspires others to connect more deeply to the ocean and themselves. Penny helps athletes, surfers and beyond, build self-awareness and resilience to enhance athletic performance and overall enjoyment of their sport.Stephanie HighI'm Stephanie High, M.A., a Performance Psychology Practitioner helping high-achievers and athletes build sustainable mental skills to thrive under pressure. Through coaching, workshops, and speaking engagements, I offer science-backed tools to improve focus, resilience, and recovery. Whether navigating burnout or coming back from a setback, I help high performers gain clarity, stay grounded, and show up authentically.https://www.kaizencatalyst.com/https://www.instagram.com/kaizencatalyst/https://www.facebook.com/KaizenCatalyst/https://www.youtube.com/@kaizencatalysthttps://www.linkedin.com/company/kaizencatalyst/https://www.tiktok.com/@stephanieamhigh Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with mental performance coach Ignacio Segovia about the importance of mental training for athletes. They discuss Ignacio's background, the significance of resilience, and how mental performance can enhance athletic capabilities. Ignacio emphasizes the need for athletes to enjoy their sport, navigate pressures, and develop a positive mindset. He introduces the Success Triangle, which includes mental, physical, and technical performance, and shares techniques to build a magnetic attitude for success.Ignacio's Bio:Ignacio Segovia is a passionate advocate for unlocking human potential. With a rich background as a psychologist, coach, human factors expert, motivational speaker, and author, he is dedicated to helping athletes and professionals achieve peak performance. As a Mental Performance Coach, Ignacio has transformed countless lives by guiding individuals to overcome mental barriers, build unshakable confidence, and develop the resilience needed to excel under pressure.His inspiring keynote speeches and engaging workshops captivate audiences with practical tools and actionable insights rooted in mental training, focus, and emotional mastery. With an authentic and dynamic style, Ignacio motivates people to redefine their limits and embrace a champion’s mindset. Whether addressing a stadium of athletes, a room full of executives, or an intimate workshop, his relatable approach leaves audiences empowered and ready to succeed.Offstage, Ignacio exemplifies the principles he teaches. A devoted Christian in his church and community, a loving husband and father of two, a black belt in kung fu, an avid reader, and a mindfulness advocate, Ignacio is committed to excellence in every aspect of his life. His mission is to help high achievers manage stress, conquer fears, and thrive in both their personal and professional lives, reflecting his unwavering belief in the transformative power of the human mind.Ignacio's links:Our Community: https://swiy.co/mentalperformancegroupLanding page for links: https://coachignacio.com/Instagram: https://www.instagram.com/mentalcoachignacio/Pages: https://mentalperformance365.com/ - https://ignaciosegovia.com/Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Kelly McKenzie, a performance physiologist at Human Powered Health. They discuss the importance of understanding women's health and fitness, particularly during and after menopause. Kelly shares insights on strength training, body composition assessments, and the common misconceptions women face in their fitness journeys. The conversation emphasizes the need for tailored training approaches, the significance of community support, and practical tips for starting strength training at any age.Kelly's Bio:Kelly is a Performance Physiologist at Human Powered Health, a lab where a variety of fitness and wellness assessments are performed to help all people, those just starting out on their wellness journey up to the elites, understand their physiology, and give actionable recommendations on how to improve. Before working at Human Powered Health, Kelly worked as a weightlifting coach at a private facility. Kelly also has several years of collegiate athletic performance coach experience including the University of Minnesota, University of Kansas and Kentucky Wesleyan College. While working with college athletes, she used force plates and wearable tracking technology. She earned her masters through A.T. Still University focusing on human performance, and her undergrad through University of Wisconsin Eau Claire while running track and field.  She was a 100 meter hurdler and short sprinter.  She and her husband Christian live in Minnesota with their son Christian Junior, Kaia, and their dog, Moo Cow. Kelly's Links:Website: https://humanpoweredhealth.com/Insta: https://www.instagram.com/humanpoweredhealth/Facebook: https://www.facebook.com/humanpoweredhealth/YouTube: https://www.youtube.com/@HumanPoweredHealth/X: https://x.com/HumanPwrdHealthDana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Dr. Zameer Pirani, a medical director and founder of Afiya Spine and Pain Institute. They discuss the growing need for chronic pain care in Canada, the complexities of pain management, and the importance of a holistic approach that includes mental health, lifestyle changes, and innovative treatments like PRP and hyaluronic acid. Dr. Pirani emphasizes the significance of patient education and empowerment in navigating pain management, as well as the role of nutrition and exercise in improving overall health and well-being.Dr Pirani's Links:https://afiyapainclinic.ca/https://www.instagram.com/afiyamedical/https://www.youtube.com/@AfiyaSpinePainInstitutehttps://www.facebook.com/afiyamedical/Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this milestone 100th episode of the Pain Free Athlete Podcast, host Dana Jones reflects on her journey, the growth of the podcast, and the impact it has had on listeners. She expresses gratitude for the support received and shares insights gained from interviews with various experts in the field of healing and movement. Looking ahead, Dana outlines her vision for future episodes, focusing on topics such as nervous system regulation and trauma-informed recovery, while inviting the community to dream big together.Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this conversation, Dana Jones shares her journey from being a chronic pain sufferer to becoming a fitness coach and advocate for the mind-body connection. She discusses the emotional aspects of pain, the importance of finding the right practitioners, and the various tools she uses to manage her pain. The conversation emphasizes the connection between emotional health and physical pain, and the significance of nature in finding peace.Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with fitness and wellness advocate Kayla Johnson, who shares her journey through the fitness industry, personal challenges, and the impact of perimenopause on women's health. They discuss the importance of community, nutrition, and mindset in achieving sustainable health and fitness goals, especially during midlife. Kayla emphasizes the need for women to prioritize self-care and to embrace their changing bodies with confidence, while also addressing common misconceptions about weight loss and hormonal changes. The conversation concludes with practical steps for listeners to take charge of their health and well-being.Kayla's Bio:With over 30 years of experience in the fitness industry, Kayla Johnson is a dedicated health and wellness professional, entrepreneur, and coach committed to empowering individuals—especially women—to achieve their fitness goals and embrace a balanced, sustainable lifestyle.As the founder and creator of multiple fitness ventures, Kayla is deeply passionate about helping clients develop consistency and discipline in their wellness journeys. She specializes in designing dynamic, evolving workout programs that foster long-term success while promoting a positive relationship with food and movement. She is a firm advocate for breaking free from restrictive diet culture, educating clients on how to properly fuel their bodies without deprivation.Kayla is the co-owner of Starcycle Santa Barbara, an award-winning national franchise, and has been recognized twice as a Lululemon Athletica ambassador for her leadership in the fitness community. Her mission is to guide women through the unique challenges of midlife, helping them embrace their changing bodies with confidence and strength.Believing in a life of balance, Kayla supports her clients in achieving their desired results without extreme dieting or restriction. Her approach is rooted in sustainability, empowerment, and a deep passion for helping others lead their healthiest, most fulfilling lives.Kayla’s Links: https://kaylajohnsonfitness.comIG: @kaylajohnsonfitness (https://www/instagram.com/kaylajohnsonfitness)Dana’s Links:⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠⁠10 Day Journaling Journey⁠⁠Podcast Disclaimer:The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.