In today's episode of the Pain-Free Formula podcast, Stacey invites you to explore a surprising, science-backed lens through which to understand persistent pain and stress.

She dives into a physiological metric that’s gaining popularity, but is often misunderstood, especially in relation to chronic discomfort. Far from being a dry medical stat, it’s revealed to be a dynamic, real-time reflection of how our bodies adapt to the stressors of modern life, and it may be the key to unlocking greater resilience and calm.

You'll be guided through the ways this measure interacts with the nervous system, pain sensitivity, and emotional states. Stacey draws powerful connections between what’s happening in your body and how seemingly small shifts—like breathing patterns, daily movement, mindfulness, and even sleep quality—can create meaningful change. Techniques rooted in ancient wisdom and modern research are highlighted as practical steps to gently move out of "fight or flight" and into a more healing, parasympathetic state.

Want to reduce pain without meds? This episode reveals how your heart’s rhythm may hold the key. Tune in to learn how small changes—like your breath, sleep, and mindset—can improve your nervous system and help you heal from the inside out.

If you've enjoyed this episode of The Pain Free Formula podcast, be sure to leave a review and subscribe today!

Enjoy!

In This Episode You'll Learn:

• The concept of heart rate variability (HRV) and its relevance to pain relief, healing, and wellness.

• Why low HRV makes the body more sensitive to pain, similar to how pain medications and stress can increase pain sensitivity.

• Science-backed strategies to improve HRV, starting with slow, controlled breathing, which stimulates the vagus nerve and increases parasympathetic tone.

• Mindfulness and meditation practices, such as body scans and guided visualization, and their effectiveness in increasing HRV over time.

• The importance of sleep in HRV improvement, with better sleep leading to higher HRV during deep, restorative stages.

• And much more...

Notes:

• No food 2–3 hours before bed due to insulin resistance at night.

• Skip the alcohol nightcap, especially daily.

• Avoid blue light at least 90 minutes before bed.

• Keep your bedroom cool. The ideal temperature is revealed.

• Get 5–15 minutes of natural sunlight within 30 minutes of waking. Find out how in the podcast.

• Magnesium glycinate or threonate. Why? Tune in.

• Track your sleep, food, and pain patterns.

• Don't exercise too hard before bed.

Resources:

New You Health and Wellness

New You Health and Wellness eBooks

In today's episode of the Pain-Free Formula podcast, Stacey explores a little known association between sleep and pain. When sleep is disrupted, you can spiral into a cycle that worsens discomfort and fatigue.

The conversation sheds light on surprising factors that influence our wellbeing based on when we eat to the subtle rhythms our bodies follow every day.

Stacey will discuss the science behind this, illustrating how our body’s internal signals and hormone patterns play a critical role in maintaining balance, and how modern habits and environmental factors can throw everything off. You'll discover practical, evidence-backed strategies, offering approachable ways to regain control and address pain

Throughout this episode, you’ll discover how seemingly small changes can break persistent cycles and lead to more peaceful, rejuvenating rest, which in turn fuels recovery and resilience in ways many never considered before.

Curious how your sleep might be making your pain worse and what you can do to make it better? This episode breaks down the science and gives you tools to sleep—and feel—better. If you've enjoyed this episode of The Pain Free Formula podcast, be sure to leave a review and subscribe today!

Enjoy!

In This Episode You'll Learn:

• The surprising impact of sleep on pain, inflammation, and fatigue.

• How food sensitivities can affect sleep and pain, as well as the importance of diet in managing pain and sleep.

• The importance of personal sleep needs based on individual recovery needs, and the role of hormones like cortisol and melatonin in sleep regulation.

• The benefits of probiotics in enhancing GABA, a calming neurotransmitter.

• Practical tips for better sleep, including avoiding food for two to three hours before bed.

• And much more...

Notes:

• No food 2–3 hours before bed due to insulin resistance at night.

• Skip the alcohol nightcap, especially daily.

• Avoid blue light at least 90 minutes before bed.

• Keep your bedroom cool. The ideal temperature is revealed.

• Get 5–15 minutes of natural sunlight within 30 minutes of waking. Find out how in the podcast. The recommendation is to keep any UV free lamps 12 to 24 inches from your face. https://amzn.to/44Xq1GH This is a nice overhead lamp that I use while I am doing emails in the morning.

• Magnesium glycinate or threonate. Why? Tune in. Available on Amazon Magnesium glycinate https://amzn.to/44GJ35l Magnesium Threonate: https://amzn.to/44GJ35l

If you use any of the links on this page, New You Health and Wellness may receive a

small commission.

• Track your sleep, food, and pain patterns.

• Don't exercise too hard before bed, but a long relaxing walk can help settle your nervous system before bed.
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Resources:

New You Health and Wellness

In today's episode of the Pain-Free Formula podcast, Stacey challenges long-held beliefs about chronic pain and introduces a groundbreaking perspective: that persistent pain may not stem solely from injury or dysfunction in the body, but from the brain’s emotional and sensory responses.

Drawing from cutting-edge neuroscience, she explores how specific brain circuits—notably in the amygdala—may amplify the emotional sting of pain, even when the physical cause has healed. You'll hear about new research revealing that our brains, regardless of age, remain capable of change, and this neuroplasticity could be the key to reducing or even eliminating chronic pain.

The conversation shifts from science to strategy, offering hope-filled, practical ways to influence how the brain processes discomfort. Stacey emphasizes that pain perception is deeply shaped by past experiences, emotions, and internal narratives—and that by using tools like aerobic movement, meditation, better sleep, targeted nutrition, and simple mindset shifts, we can begin to rewire these ingrained pain patterns. Instead of treating pain as something to suppress or fear, she encourages you to understand it as a signal that can be transformed through intention and lifestyle.

This episode offers a powerful invitation: to take control of your body by first taking control of your thoughts. With practical tips and compelling science, Stacey will help you to rethink what’s possible for healing and reclaiming your life.

If you've enjoyed this episode of The Pain Free Formula podcast, be sure to leave a review and subscribe today!

Enjoy!

In This Episode You'll Learn:

• The concept that pain might not just be in the joints or muscles but could be influenced by the brain's interpretation of pain.

• Why chronic pain is not just a physical issue but also a brain issue, influenced by emotional and memory circuits.

• How activities that encourage the growth of new neurons, such as aerobic exercise, can also help manage chronic pain.

• The benefits of mindfulness and meditation for managing pain by calming the nervous system.

• The importance of personalized supplements and soft wave therapy for modulating inflammation and healing.

• And much more...

Resources:

New You Health and Wellness

New You Health and Wellness eBooks

Grab a copy of The Pain Free Formula book on Amazon

Medical Disclaimer:

Information in this program, as well as any information provided by New You Health and Wellness and its subsidiaries, is provided for informational purposes only. This information is not intended as a substitute for the advice provided by a licensed physician or other healthcare professional, or any information contained on or in any product label or packaging that we supply. Do not use the...