In today's episode of the Pain-Free Formula podcast, Stacey is joined by Dr. Kim MacDonald to discuss a common yet often misunderstood issue that can slowly disrupt one’s lifestyle: plantar fasciitis.

The discussion covers how pain and physical limitations can sneak up on people who are otherwise healthy, active, or even trained professionals, and why ignoring early symptoms may make things worse. You'll hear a candid back-and-forth about why a one-size-fits-all approach doesn’t work, and how real relief comes from addressing both the obvious and the hidden causes.

Discover how different systems in the body interact, and why paying attention to small cues, like how you move or what you wear, can make a big difference. Stacey and Kim emphasize taking a more holistic, proactive approach rather than relying on quick fixes or outdated advice.

Whether you’re dealing with discomfort yourself or know someone who is, this episode offers valuable insights and a sense of hope that long-term improvement is possible.

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:

• Personal experiences with plantar fasciitis, with Kim currently dealing with it and Stacey having had it in the past.

• Why trauma is less common than poor biomechanics in plantar fasciitis cases, which can lead to the fascia becoming inflamed.

• The role of hip weakness and poor biomechanics in plantar fasciitis, and why these issues are often overlooked.

• The importance of strengthening the calf muscles and the intrinsic muscles of the foot.

• The impact of lifestyle factors, such as wearing heels and sitting for long periods, on plantar fasciitis.

• And much more...

Guest Bio:

Dr. Kim MacDonald, MPT, DPT, is a former nationally ranked gymnast and University of Florida athlete whose passion for injury prevention and recovery was shaped by both elite competition and a life-threatening health crisis that left her rebuilding from the ground up. With a B.S. in Sports Medicine from the University of Florida, a Master’s in Physical Therapy from Nova Southeastern University, and a Doctorate in Physical Therapy from the University of St. Augustine, Dr. MacDonald brings 29 years of experience across all ages and settings. Specializing in orthopedics and sports medicine, she is FMS and SFMA certified and founded Crimson Therapies to provide personalized, hands-on care. Her mission is to empower patients to take control of their mobility, strength, and long-term wellness.

Resources:

Dr. MacDonald's LinkedIn https://www.linkedin.com/in/kim-macdonald-mpt-dpt-723194103/

Crimson Therapies https://www.crimsontherapies.com/

New You Health and Wellness https://newyouhealthandwellness.com/

New You Health and Wellness eBooks https://newyouhealthandwellness.com/ebooks/

In today's episode of the Pain-Free Formula podcast, Stacey explores a popular treatment that's often associated with aesthetics but is increasingly being used for various forms of chronic pain: Botox.

While many experience noticeable relief, she raises a critical question: Is this method offering true healing or just temporary silence for a deeper issue the body is trying to communicate? The conversation opens with the mechanism behind this treatment and explores why it may be more complex than it's typically presented.

As the discussion unfolds, Stacey introduces emerging research that reveals potential systemic effects of repeated use, especially for those with underlying health concerns. A recent study has sparked questions about how this treatment interacts with the brain and immune system, particularly in individuals who may be more vulnerable due to conditions like chronic inflammation, autoimmune issues, or neurodegenerative risk factors. The science isn't fully settled, but the implications are worth exploring for those considering long-term reliance.

Is Botox really helping your pain or just silencing a deeper message your body’s trying to send? In this episode, Stacey explores the neuroscience behind Botox and why some emerging research calls for a closer look. If you’re navigating chronic pain, tune in for critical insights that could change how you think about treatment, relief, and long-term healing.

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 use of Botox for pain management beyond wrinkles, as well as the hidden risks and potential to mask underlying issues.

• The unclear mechanism of how Botox is cleared from the body after injection.

• A 2024 study that found that injecting Botox into the brain reduces acetylcholine release, triggering inflammation in brain cells.

• The potential risks for people with leaky blood-brain barriers, autoimmune disorders, mold exposure, Lyme disease, and chronic inflammation.

• Alternatives to Botox for pain relief, such as Softwave therapy and functional medicine programs.

• 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 https://newyouhealthandwellness.com/

New You Health and Wellness eBooks https://newyouhealthandwellness.com/ebooks/

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 https://newyouhealthandwellness.com/

New You Health and Wellness eBooks https://newyouhealthandwellness.com/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.
• 
  

Resources:

New You Health and Wellness https://newyouhealthandwellness.com/

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 https://newyouhealthandwellness.com/

New You Health and Wellness eBooks https://newyouhealthandwellness.com/ebooks/

Grab a copy of The Pain Free Formula book on Amazon https://a.co/d/hTq9kTl

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,...

In today's episode of the Pain-Free Formula podcast, Stacey tackles one of the most confusing areas of health and wellness—supplements.

She opens by revisiting a 2002 American Medical Association recommendation that adults consider daily multivitamin use due to widespread nutrient deficiencies. With thousands of supplement options on the market today, You'll be introduced to three foundational supplements she recommends to nearly every patient: a high-quality, bioavailable multivitamin, potent fish oil, and clinically effective probiotics. Each plays a key role in improving energy, balancing hormones, calming inflammation, and helping people feel more like themselves.

Stacey addresses skepticism surrounding multivitamins, such as the common belief that they result in expensive urine. She explains that quality and formulation matter deeply—many supplements on the market are low quality, poorly absorbed, or filled with synthetic ingredients that don't benefit the body. By highlighting personal anecdotes and clinical evidence, including studies linking long-term multivitamin use to reduced colon cancer risk, she emphasizes the importance of using GMP-certified, third-party tested, bioavailable supplements from reputable brands.

This episode will walk you through how to identify effective versions of each supplement, offer personal success stories, and encourage simplifying supplement routines by starting with a strong, research-backed foundation.

Ready to upgrade your supplement routine? Start simple, start smart—check out the trusted brands linked below and give your body what it actually needs. 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 confusion surrounding supplements and the overwhelming number of options available.

• The lack of oversight in the US supplement market and the importance of choosing a high-quality, bioavailable multivitamin.

• The importance of seeking out multivitamins that are tested for purity and potency.

• The benefits of fish oil for brain function, mood, and hormone balance.

• How a disrupted gut microbiome can lead to systemic inflammation, affecting joints, muscles, and even the brain.

• And much more...

Resources:

Thorne uses absorbable ingredients

Broadspectrum Multi-Vitamin

Thorne Advanced Nutrients 6-8 per day

https://amzn.to/4ksI2Cu

or

Thorne Daily Nutrients: 2 per day

https://amzn.to/3TZCQes

or

Tests for bioavailability

USANA CellSentials

https://amzn.to/402KSaa

Fish oil

Nordic Naturals Promega 2000

https://amzn.to/4lEOLu8

Probiotics

Lower potency to start with:

One per day

Douglas Labs Probiotic

Then increase to 2 if no bloating or discomfort

https://amzn.to/403uJRN

or

If you have taken probiotics before and want a higher potency, I take

Dr Mercola Complete Probiotics

https://amzn.to/46vzasl

New You Health and Wellness

New You Health and Wellness eBooks

In today's episode of the Pain-Free Formula podcast, Stacey is joined by Sheri Traxler, M.Ed., an intuitive eating counselor and founder of ViREO Life.

In today’s discussion, Stacey and Sheri discuss the subtle art of creating lasting change through simple, manageable actions. They explore how even the smallest commitments can lead to powerful shifts in behavior and mindset, especially when supported by the right kind of accountability. You'll hear surprising stories of transformation that highlight how just showing up—no matter how small the step—can spark momentum toward a larger goal.

The conversation also uncovers the importance of confidence and focus in any journey toward improvement. You'll be introduced to the SWITCH method, a framework that breaks down habit formation into approachable pieces, emphasizing the value of layering changes over time rather than overwhelming oneself with everything at once. This approach challenges common pitfalls and encourages a more compassionate and sustainable way to evolve.

This episode offers insights into the ideal frequency and style of check-ins, showing how consistency and encouragement help build resilience and deepen commitment, all while making the process feel manageable and even enjoyable.

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 inspiration behind the SWITCH framework, derived from Sheri's experience as a personal trainer and nutrition specialist.
• Three common myths about habit change: the time frame required, the role of willpower, and the belief that change can be done alone.
• The concept of 'wow power vs. willpower,' focusing on making habit changes enjoyable and rewarding.
• The importance of understanding personality types and making gradual changes to build confidence.
• The role of research in determining the ideal frequency of coaching sessions for habit change.
• And much more...

Guest Bio:

Sheri Traxler, M.Ed., is the founder of ViREO Life and a Certified Intuitive Eating Counselor with over 25 years of experience in personal training, health coaching, and wellness education. With a Master’s Degree in Health Promotion, she also holds certifications as an A.C.E. Personal Trainer and AASDN Nutrition Specialist. A national speaker for the Medical Fitness Association, Sheri previously served for 12 years at Vanderbilt Health and Wellness Center. Her personal journey through disordered eating and early dieting informs her compassionate, client-centered approach to helping others escape yo-yo dieting and develop a healthy relationship with food and movement. Passionate about personalized wellness, she created ViREO Life to offer integrated support in intuitive nutrition, exercise, and behavior change that helps clients thrive nationwide.

Resources:

ViREO Life

Sheri's LinkedIn

New You Health and Wellness

New You Health and Wellness eBooks

In today's episode of the Pain-Free Formula podcast, Stacey is joined by Gina Lynn Lusis, a wellness coach and pharmacist.

In this candid conversation, Stacey and Gina explore the complexities of managing a chronic health condition that intertwines with lifestyle, diet, and conventional medical treatments. You'll discover the challenges of balancing medication with personal wellness choices, highlighting the importance of understanding the underlying factors that fuel persistent symptoms. They share personal insights into navigating moments of uncertainty when symptoms flare and the delicate dance between conventional medicine and alternative approaches.

Throughout the conversation, you'll hear about the emotional and physical journey of self-advocacy and the quest for better health. The guests explore how lifestyle adjustments, dietary changes, and mindful supplementation can support healing, while also recognizing the necessity of medical intervention in certain situations. The discussion emphasizes the value of being open to a variety of treatment options and the empowerment that comes from taking control of one’s health journey.

This episode offers encouragement to seek personalized paths to wellness, drawing on both conventional wisdom and complementary strategies, ultimately highlighting the power of perseverance and self-awareness in the face of ongoing health challenges.

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:

• Gina's initial interest in pharmacy due to her love of science and the convenience of a five-year degree program.
• Her journey with rheumatoid arthritis (RA) and experience with symptoms such as fatigue, thinning hair, and stiff joints which led her to apply what she had learned about holistic health.
• The body's intelligence and how autoimmune conditions can be seen as the body trying to send a message.
• The challenges of being immunocompromised and the importance of maintaining a healthy diet and lifestyle.
• The importance of exercise, particularly yoga, for maintaining flexibility and managing RA symptoms.
• And much more...

Guest Bio:

Gina Lynn Lusis is a wellness coach and pharmacist with over 26 years of allopathic training and practice. Passionate about helping others understand their health, Gina believes that while medications and surgeries have their place, true healing comes from identifying and addressing the root cause of health issues. Her personal journey with autoimmune illness led her to embrace a holistic approach focused on reducing inflammation, detoxifying the body, healing the gastrointestinal system, and supporting immune function. Combining her deep pharmaceutical knowledge with holistic health principles, Gina is dedicated to guiding others toward vibrant health through practical, actionable steps tailored to their unique needs. She invites you to join her on a path to lasting wellness and vitality.

Resources:

Gina Lynn Wellness

New You Health and Wellness

New You Health and Wellness eBooks