Ever pondered about the omnipresent diet culture and its impact on our body image? Join me, Dana Jones, as I converse with Kelli Ruderman, a registered dietitian turned intuitive eating counselor about the pervasive fatphobia and diet industry's influence. We dissect the multi-billion dollar wellness industry, and Kelli shares her journey from a dieter to an ardent advocate for anti-diet and health at every size. 
Kelli and I challenge the notion of dieting being equated to a moral high ground, illustrating how it's steeped in patriarchy and white supremacy. We journey into the history of dieting and debunk various misconceptions surrounding intuitive eating. It's not just about healthy nutrition, but reconnecting with your body's natural rhythms and understanding the motives behind our food choices. Hear us share our personal war stories with dieting, and the grueling struggle of trying to maintain a certain weight. 
Last but not least, we expose the uncomfortable reality of weight bias in healthcare and education. We underscore the importance of focusing on health over weight and illuminate the role of essential nutrients in preventing diseases. Kelli imparts her wisdom on medical nutrition therapy used for renal, cardiac, and diabetes patients, and how diets require modifications for these conditions. Tune in to learn about our call to action - to let go of dieting and embrace healthy behaviors instead - beneficial for all, irrespective of our sizes.
Where to find Kelli:

Instagram @kellirudermanrd

Facebook Kelli Ruderman RD
Philosophies
Intuitive Eating  https://www.intuitiveeating.org/
Health at Every Size https://asdah.org/health-at-every-size-haes-approach/
Podcasts
Food Psych. https://christyharrison.com/all-episodes
Unsolicited Fatties Talk Back  https://unsolicitedftb.libsyn.com/
Organizations
Association for size diversity and health  https://asdah.org/
National Association to Advance Fat Acceptance  https://naafa.org/
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.

Get ready to unlock the hidden benefits of stretching. Prepare to be astounded by the power of this simple fitness practice that can transform your physical and mental wellbeing. Focusing on various stretching techniques, from the commonly used static and dynamic methods to the specialized isometric and PNF stretching, this episode provides you with a roadmap to make stretching an integral part of your fitness regimen. We'll guide you on how to select the most suitable stretching technique for your needs and how to execute it for maximum benefits. Plus, we'll reveal the potential hazards of ballistic stretching and why it should be approached with caution.
We don't stop there. The conversation gets deeper as we delve into the ideal timing for different stretches and the substantial impact it has on their effectiveness. Discover how warming up your muscles before stretching aids in toxin removal and how it can make stretching more enjoyable and less strenuous. We'll also discuss how stretching transcends physical wellbeing and aids relaxation and stress reduction. So, gear up for this deep dive into the world of stretching and let's flex our way to a healthier, happier life. Join me, Dana Jones, as I guide you through this transforming journey. It's time to stretch beyond your fitness limits!

Prepare for an enlightening discourse with Carrie Jackson, our esteemed guest and a powerhouse of knowledge in the realm of performance and mental training. Carrie, co-host of the Injured Athletes Club podcast, is a beacon in the athletic world, helping sportspeople at all levels navigate their mental and emotional hurdles. Her unique insights into sports psychology and strategies for overcoming restrictive beliefs and rekindling the love for sport are incredibly impactful.
We explore the often-ignored mental toll of injuries on athletes and delve into the profound losses they endure - from physical abilities to social connections. Carrie sheds light on how to convert the recovery process into a new sports discipline and to maintain connections during isolation. The conversation extends to the crucial role of healthcare professionals, emphasizing their influence on the athletes' mental wellbeing by acknowledging and addressing their psychological needs.
Get ready to discover the process of rebuilding confidence, overcoming fear, and returning to the sport based on your desires, not anxiety. Carrie also takes us on the hero's journey, illustrating how it can guide athletes through their recovery voyage and the valuable lessons it imparts. Plus, we get a sneak peek into Carrie's current projects, emphasizing the role of mental training for athletes across the spectrum. So, tune in and take a leap forward into a resilient mindset in your sport.
Carrie Jackson is a performance and mental training expert, a Certified Mental Performance Consultant, and the author of On Top of Your Game: Mental Skills to Maximize Your Athletic Performance. She is one of the world’s foremost authorities on the mental and emotional challenges of recovering from injury. She co-authored the book Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries and is the co-host of the widely regarded podcast The Injured Athletes Club. As a coach and consultant, she has worked with thousands of athletes and coaches on mastering their mindsets so they can perform with less pressure, more consistency, and enjoy the process. Through her coaching programs and the Rebound membership, she brings mindset training tools to athletes that help them shift their focus from anxiety and self-doubt to resilience and confidence. Carrie is on a mission to help athletes challenge their limiting beliefs, regain confidence in their gifts and fall in love with their sport again. 

Website: https://carriejackson.com/

Podcast: https://injuredathletesclub.com/

Rebound Book: https://a.co/d/5SG8o94

On Top of Tour Game Book: https://a.co/d/8nQIG6w
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.

What is it like to bounce back from COVID and get back into your fitness routine? Well, let me, Dana Jones, take you through my personal journey battling the virus, and more importantly, my recovery process. From being bedridden to restarting a light exercise routine based on guidelines from the Cleveland Clinic, this journey has been nothing short of a rollercoaster ride. The physical challenges were daunting, but the joy of watching Little League baseball games kept my spirits high and served as a gentle reminder of the pure exhilaration of playing sports.
Shifting gears, we explore the significance of flexibility in fitness training when things don't go as planned. It's a tale of resilience, a testament of adapting and adjusting, and a lesson in staying active and positive amidst setbacks. I take you through the stages of post-COVID recovery and the recommended exercise regime by experts at the Cleveland Clinic. Listen in and learn how to maneuver through the ups and downs of life, be it health issues or other obstacles, and emerge on the other side stronger and more resilient. Always remember - keep moving, stay positive, and never lose your spark!

In this episode, Host Dana Jones  discusses how people pleasing has deep roots. Struggling with a constant urge to be the perfect patient and the illogical guilt of unproductivity, she found herself sinking deeper into the cycle of pleasing others. This episode unravels the profound impact of people-pleasing on our mental and physical health – an issue many of us grapple with but seldom recognize. Through an engaging game, we'll identify if we're caught in this web of external validation and discuss the telltale signs of a people-pleaser. Listen in as we navigate the complexities of people-pleasing together.
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 discusses the importance of mobility for athletes. She differentiates between flexibility and mobility, emphasizing that while she was always flexible, she found she was not very mobile. She highlights the benefits of mobility, including better mechanics, agility, balance, strength, and improved posture. She also suggests that a lack of mobility could be leading to the increase in hip and knee replacements. Dana provides various strategies for improving mobility, such as joint mobilization, dynamic stretching, functional movement, and passive stretching. She also suggests walking backwards as a warm-up exercise to improve ankle mobility and engage the core. She emphasizes the importance of warming up before workouts, full range of motion during exercises, and consistency in maintaining mobility routines.

In this episode, Dana discuss the topic of motivation and its fleeting nature. She shares her personal experiences growing up in a time where emotions were not openly discussed and her own struggles with motivation, particularly in relation to fitness and exercise.  Dana highlights the importance of understanding one's motivations and finding activities that align with personal interests and values in order to maintain consistency in your fitness 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, host Dana Jones interviews Andrea Hall Miller, a HeartMath trainer and author. Andrea discusses the science behind HeartMath, a practice that uses breathing and visualization to bring the heart and brain into coherence. She explains how HeartMath can help people to reduce stress, improve resilience, and increase their overall well-being.

As the medical community explores new ways to prioritize well-being, Andrea shares her insights on how nurturing oneself enables better care for others. Discover the power of holistic healing and the transformative journey toward personal and professional growth. 

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.

Show Notes
HeartMath: https://www.heartmath.com/

Watson Caring Science: https://www.watsoncaringscience.org/
Andrea's Book: Good Regardless” A Metaphysical Love Story  https://www.amazon.com/dp/B09RK6ZYH3

Andrea’s Contact: [email protected]

In this podcast, Dana  talks about how she has experienced anxiety and nervousness before events and also while preparing for a trip to a recent conference. She provides some interesting insights on fear and how it often robs us of our memories and experiences.
Here are some key takeaways from the podcast:

• Anxiety is a common experience.
• It is possible to overcome anxious feelings and stay present.
• Acceptance and preparation are key to overcoming anxiety.
• Focus on your strengths and abilities, not on your fears.
• It is important to sit with our fears and acknowledge them, rather than trying to suppress them

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, Dana  discusses the concept of 'No pain, no gain', its origins, and its implications in the fitness world. She also emphasizes that pain should be seen as a warning signal, not a sign of progress.
Show Notes:
No Pain, No Gain - Wikipedia definition
Ben Franklin - Fitness
Idioms and Origins - No Pain, No Gain
Rhabdomyolsysis - Link
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.