The Pain Free Formula

What could a game of pickleball, your cell phone, and lifting dead weight possibly have in common?

Stacey Roberts sits down again with her friend and orthopedic expert, physical therapist, and athletic trainer, Dr. Kim MacDonald, to unpack one of the most complex joints in the body. The shoulder gives us incredible mobility, but that same mobility makes it easy to injure and tricky to diagnose.

Stacey and Kim break down the anatomy in plain terms, the two habits quietly driving most shoulder pain, and the common diagnoses people fear on an MRI. They also cover what actually helps, from posture and prevention to smarter rehab and prehab before surgery.

You never realize how much you rely on your shoulders until you can't. Whether yours feel great or already ache at night, this one is worth your time. Listen now.

• 05:15 - The unforgettable "dead weight" injury no one sees coming
• 07:50 - The two everyday habits behind most shoulder pain
• 09:37 - Your shoulder anatomy, finally explained in plain English
• 11:10 - The three structures that make or break your shoulder
• 17:02 - Why the COVID pickleball boom wrecked so many shoulders
• 20:04 - The reason women often land in therapy sooner
• 21:18 - What your shoulder aching at night is trying to tell you
• 25:53 - Frozen shoulder and the "Saran Wrap" that locks it up
• 30:36 - What a rotator cuff tear on your MRI really means
• 41:03 - The popular rehab tool this expert refuses to use

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.

• Website: Crimson Therapies
• LinkedIn: Dr. Kim MacDonald

• Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411

1. Free eBooks - https://newyouhealthandwellness.com/ebooks
2. Biomechanics: When Movement Matters
3. Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
4. Hormones: A Missing Piece in Pain Relief

• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717
• New You Health and Wellness Website - https://newyouhealthandwellness.com

If you click on these Amazon links New You Health and Wellness may receive a small commission should you decide to purchase.

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula, Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

What if the cramps, poor sleep, and joint pain you have learned to live with come down to one overlooked mineral?

A patient's stubborn hamstring cramps sent Stacey Roberts looking at magnesium, the quiet mineral behind symptoms most people just live with, including the irregular heartbeat she resolved in her own life.

She breaks down how magnesium supports bone strength, heart rhythm, blood sugar, sleep, and joint and muscle pain, then walks through the best food sources and which supplement form fits which goal, from citrate to glycinate to L-threonate.

If you have written off cramps, poor sleep, or nagging pain as part of getting older, this one may change your mind. Listen now.

• [00:01:23] The patient cramp that pointed Stacey to a missing mineral
• [00:02:27] The irregular heartbeat she was told to just live with
• [00:04:14] How magnesium quietly shapes mood, blood sugar, and weight
• [00:05:05] The anti-inflammatory link between magnesium and joint pain
• [00:06:11] The everyday foods that restore your magnesium
• [00:07:17] Why dark chocolate earned a spot on the list
• [00:08:03] Citrate and the bioavailability detail most people miss
• [00:10:12] Which form to pick for sleep, and which for your skin
• [00:12:04] Why a normal blood test can still miss a deficiency
• [00:13:24] The symptoms that hint your magnesium is too low

• ConsumerLab

• Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411

1. Free eBooks - https://newyouhealthandwellness.com/ebooks
2. Biomechanics: When Movement Matters
3. Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
4. Hormones: A Missing Piece in Pain Relief

• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717
• New You Health and Wellness Website - https://newyouhealthandwellness.com

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula, Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

What if the new pain that showed up out of nowhere actually started with an injury you had years ago?

Stacey Roberts woke up one morning to searing heel pain with no injury to explain it. As a physical therapist of 30-plus years, she recognized plantar fasciitis right away. What surprised her was the real cause.

She traces it back to a knee injury months earlier and the way her body had quietly compensated ever since. She explains how faulty movement patterns, a tight calf, and shifting hormones in perimenopause and menopause can team up to create pain that seems to come from nowhere.

If you are active again in your late 30s to 60s and pain keeps popping up, this episode shows why chasing the sore spot or reaching for hormones first can miss the real trigger. Listen now.

• 00:01:29 The polka move at a family wedding that changed everything
• 00:02:21 Why Stacey said no to the knee replacement her doctor pushed
• 00:03:19 The morning heel pain hit like a nail through the foot
• 00:04:16 What plantar fasciitis really is, and the tug-of-war behind it
• 00:05:51 The quiet compensation pattern that set the whole thing off
• 00:07:35 How hormones sneak into the joint pain conversation
• 00:09:05 The rubber band that explains what estrogen does for your tissue
• 00:12:54 Why reaching for hormones first can be the wrong move
• 00:14:46 New pain with no injury? Where to actually look
• 00:16:31 Pickleball, weekend warriors, and the niggly injuries that follow
• 00:20:08 The scratch on your hand that explains how healing really works
• 00:21:46 The one trigger behind 70 to 80 percent of the pain she sees

• SoftWave therapy, used in Stacey's clinic to help accelerate tissue healing
• Stacey's plantar fasciitis program, the movement and exercise approach she used to resolve her own heel pain.

• Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411

1. Free eBooks - https://newyouhealthandwellness.com/ebooks
2. Biomechanics: When Movement Matters
3. Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
4. Hormones: A Missing Piece in Pain Relief

• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717
• New You Health and Wellness Website - https://newyouhealthandwellness.com

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula, Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

What if the very medication you take to stop your pain is quietly making it worse?

We have all been told to reach for a pill at the first sign of pain. But what if that quick fix is quietly working against you? In this solo episode of The Pain-Free Formula Podcast, Stacey Roberts breaks down what the research is now revealing about NSAIDs like ibuprofen, naproxen, and aspirin, and why shutting down inflammation too soon can backfire.

Stacey explains the body’s natural healing process, why the pro-inflammatory phase actually matters, and how taking these medications too early and too often may lead to longer healing times, more sensitivity to pain, and even chronic pain. She also shares what to do instead, from the POLICE method to smart icing intervals to finding the real reason your pain flares at night.

If you keep a bottle of pain relievers in your purse, your car, or on your nightstand, this episode will change how you think about that habit. Listen now.

• [00:01:05] – The little pill that might be secretly sabotaging your recovery
• [00:02:34] – The bottle in your purse, your car, your nightstand
• [00:02:55] – What if stopping inflammation too soon stalls your healing?
• [00:03:42] – Follow the money: what pharma spends to keep you reaching for pills
• [00:05:48] – Occasional use vs early and often: where the real risk begins
• [00:06:42] – A crowded airport bus and the moment that stuck with Stacey
• [00:08:49] – The scratch on your hand that explains your entire healing process
• [00:09:50] – Why getting ahead of the pain can set you up for chronic pain
• [00:11:28] – How the medicine meant to dull pain can make you feel more of it
• [00:12:33] – The POLICE method: exactly what to do instead
• [00:13:41] – Love heat? Here is why you should always ice after
• [00:15:57] – How SoftWave therapy can cut weeks off healing
• [00:16:53] – Aching at night and can’t sleep? What Stacey suggests instead
• [00:18:29] – The smoke alarm analogy that flips how you see pain

From this episode, here is what Stacey suggests trying instead of reaching for a pill:

• Find the trigger and remove it. For a scratch, you stop scratching. For pain, find what is aggravating the area and take it away.
• Use short icing intervals for an analgesic effect without stalling healing. Roughly 10 minutes of ice on, 20 minutes off, repeated. Avoid long sessions of 20, 30, or 40 minutes or more.
• Follow the POLICE method: Protection, Optimal Loading (gentle movement and range of motion), Ice, Compression, and Elevation.
• If you use heat for relief, ice afterward to help the body clear the area and counteract the extra blood flow.
• For pain that flares at night, look at systemic inflammation and root causes rather than relying on nightly medication.

• Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411
• Free eBooks - https://newyouhealthandwellness.com/ebooks
• Biomechanics: When Movement Matters
• Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
• Hormones: A Missing Piece in Pain Relief
• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717
• New You Health and Wellness Website - https://newyouhealthandwellness.com

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula, Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

What if the treatment that finally ended your pain was the one you were most sure would fail?

After more than 30 years in healthcare, Stacey Roberts had watched miracle machines come and go, so when a friend dragged her to a demo of Softwave therapy, she showed up as the skeptic in the room, expecting snake oil.

Then she watched her friend Laura's shoulder pain disappear in about ten minutes. In this episode, Stacey shares the story that turned her from doubter to believer, the pelvic pain patient who wept when the pain finally stopped, and the science of how broad-focused shockwaves calm inflammation, restore blood flow, and wake up the body's own healing.

If you have been told to live with your pain, or you have tried everything and still hurt, this story might change what you believe is possible. Listen now.

Timestamped Highlights

[00:01:17] Why this episode is personal, and the eye-roll that started it all

[00:02:56] The claim that made her stop cold about Softwave

[00:11:48] Water and electricity in one device? What an electrohydraulic wave really is

[00:15:29] How the machine found calcific tendonitis without Laura lifting her arm

[00:17:01] The three words that broke 30 years of skepticism

[00:17:32] One treatment, then two years pain-free, until pickleball

[00:23:33] The dirty secret of shockwave: some devices don't make a shockwave at all

[00:24:08] The scratch on your hand that explains how healing really works

[00:25:54] The polka injury that changed how she thinks about arthritis and pain

[00:35:18] The pelvic pain story that ends with three words from a husband

[00:44:53] What Softwave really does, in Stacey's own words

Resources

The Pain-Free Formula by Stacey Roberts - Chapter 7 covers Softwave therapy.

Softwave therapy is made by Softwave TRT.

To learn more or see if Softwave is a fit, call New You Health and Wellness at 414-299-8121 or visit the website below.

• Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411
• Free eBooks - https://newyouhealthandwellness.com/ebooks

1. Biomechanics: When Movement Matters
2. Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
3. Hormones: A Missing Piece in Pain Relief

• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717
• New You Health and Wellness Website - https://newyouhealthandwellness.com

About the Host

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula, Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

What if the pain you have carried for a decade could start to lift in a single visit?

Molly Fay has smiled into the camera every morning for nearly 18 years as co-host of Milwaukee's The Morning Blend. What her audience never saw was the swollen ankle she had lived with for a decade, the plantar fasciitis that once left her unable to walk from the car to the house, and a torn rotator cuff that stalled in traditional therapy. In this episode, Stacey's very first guest interview, Molly shares what it was like to quietly carry chronic pain in a very public job.

Molly walks through why she was more than a little skeptical when she first came in, the treatments that finally moved the needle, and the honest conversation she and Stacey had about medication, rebound pain, and looking at the whole person instead of one body part.

If you have been told your pain is just something to live with, Molly's story is a reminder that hope and healing are still on the table. Listen now.

Timestamped Highlights

• 00:02:46 From high school radio to nearly two decades on live TV
• 00:04:44 The unexpected reason a TV host booked her own appointment
• 00:06:22 The breaking point: I cannot spend any more money
• 00:07:15 Why she walked in more than a little skeptical
• 00:09:34 A decade of hidden pain behind a daily on-camera smile
• 00:11:37 The survey that ties old injuries to plantar fasciitis
• 00:16:11 The first-visit promise that sounded crazy, until it happened
• 00:23:40 Facing a second shoulder procedure, and the treatment she tried instead
• 00:28:57 The anti-inflammatory that worked, then the rebound that floored her
• 00:34:38 The one thing no school can teach a practitioner
• 00:39:09 Her two-part message for anyone stuck in chronic pain
• 00:41:35 The surprising thing most people get wrong about Molly

About the Guest

Molly Fay is a longtime Milwaukee television personality and co-host of The Morning Blend on TMJ4, where she has been on air for nearly 18 years. An Emmy award-winning journalist, she earned a journalism degree from the University of Missouri and began her career as an investigative reporter before moving into anchoring and, eventually, daily lifestyle television. Off camera, she is a mom, a yoga lover, and, as she shares in this episode, someone who has quietly managed chronic pain for years.

Connect with Molly

• Website: The Morning Blend on TMJ4
• Instagram: @mollyfayhey
• Email: [email protected]

Important Links

• Pain-Free Formula Podcast
• Free eBooks
• Biomechanics, When Movement Matters
• Heal Your Gut, Heal Your Pain, The Gut Joint Axis, A Missing Link to Joint and Muscle Health
• Hormones, A Missing Piece in Pain Relief
• Stacey's Book on Amazon

If you click on these Amazon links New You Health and Wellness may receive a small commission should you decide to purchase.

• New You Health and Wellness Website

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

About the Host

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula, Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

What if the fastest way to calm your joint and muscle pain is not in your medicine cabinet, but in your kitchen? If you have ever wondered which foods actually fight inflammation and which ones quietly feed it, this episode is for you.

This is a collage episode from The Pain-Free Formula Podcast with host Stacey Roberts, pulling her favorite moments on food and pain into one place. Stacey walks through the polyphenols hiding in your pantry, the one nut she would pick for pain, the fiber research that shifted her thinking, how to enjoy chocolate without the inflammatory downside, and smarter choices if you are going to drink. Local farmer Sam Odin of Village Farmstead joins to show what a well-rounded week of vegetables really looks like. It is practical, science-backed, and easy to act on.

Listen now, then pick one small change to try this week. Your body will thank you.

02:18 - What polyphenols really are, and why Stacey calls them your body's cleanup crew

03:20 - The olive oil detail that tells you it is actually working

05:25 - When a healthy food is the hidden problem, and how to catch it

06:18 - The one nut Stacey would pick for pain, and the science behind it

07:59 - The fiber study that changed how she thinks about joint pain

09:20 - How to enjoy chocolate in a way that fights pain instead of feeding it

11:28 - Smarter choices if you are going to drink

13:14 - Sam Odin on the six vegetable families to eat every week

13:55 - Why food is a messenger, not just fuel

Sam Odin, Village Farmstead. A local farmer on eating a well-rounded range of vegetables through the seasons.

VILLAGE FARMSTEAD

4020 E Fitzsimmons Rd

Oak Creek, WI 53154

Website - https://www.villagefarmstead.com/

Email - [email protected]

• Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411
• Free eBooks - https://newyouhealthandwellness.com/ebooks
• Biomechanics: When Movement Matters
• Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
• Hormones: A Missing Piece in Pain Relief
• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717
• New You Health and Wellness Website - https://newyouhealthandwellness.com

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula; Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

What if your body held its own secret pharmacy that could spark hope in the toughest moments of pain?

In this transformative solo episode, Stacey Roberts dives deep into the little-known science behind so-called "hope molecules," and the game-changing role movement plays in healing. With compassion and clear evidence, Stacey challenges the myth that pain always means physical damage and unpacks how your muscles quietly talk to your brain and immune system.

Discover why relying on cortisone shots may cost you real, lasting wellness and how small, consistent actions can power up your health at any age. If you're relying on old stories about pain and movement, you risk missing out on a brighter, more empowered future. Listen now to gain exclusive insights and a proven path to real relief you won’t find elsewhere.

• 01:16 – The natural pharmacy inside your muscles
• 03:55 – Why pain is not always about tissue damage
• 05:13 – Hope molecules: how movement changes your brain
• 07:33 – Building resilience begins with a single step
• 08:20 – The surprising link between exercise and mental health
• 10:29 – Turning short-term stress into long-term healing
• 13:13 – How to move safely… even if you hurt
• 15:13 – Why small, consistent actions transform pain

Phillips, C. (2018).

Immune and neuroprotective effects of physical activity on the brain in depression. Brain Sciences, 8(5), 68.

https://doi.org/10.3390/brainsci8050068

PMID: 30093853 | PMCID: PMC6070639

Pedersen, B. K., & Febbraio, M. A. (2008).

Muscle as an endocrine organ: Focus on muscle-derived interleukin-6. Physiological Reviews, 88(4), 1379-1406.

https://doi.org/10.1152/physrev.90100.2007

PMID: 18923185

Pedersen, B. K., & Febbraio, M. A. (2012).

Muscles, exercise and obesity: Skeletal muscle as a secretory organ. Nature Reviews Endocrinology, 8(8), 457-465.

https://doi.org/10.1038/nrendo.2012.49

Agudelo, L. Z., Femenía, T., Orhan, F., Porsmyr-Palmertz, M., Goiny, M., Martinez-Redondo, V., Correia, J. C., Izadi, M., Bhat, M., Schuppe-Koistinen, I., Pettersson, A. T., Ferreira, D. M. S., Krook, A., Barres, R., Zierath, J. R., Erhardt, S., Lindskog, M., & Ruas, J. L. (2014).

Skeletal muscle PGC-1α1 modulates kynurenine metabolism and mediates resilience to stress-induced depression. Cell, 159(1), 33-45.

https://doi.org/10.1016/j.cell.2014.07.051

PMID: 25259918

Wrann, C. D., White, J. P., Salogiannnis, J., Laznik-Bogoslavski, D., Wu, J., Ma, D., Lin, J. D., Greenberg, M. E., & Spiegelman, B. M. (2013).

Exercise induces hippocampal BDNF through a PGC-1α/FNDC5 pathway. Cell Metabolism, 18(5), 649-659.

https://doi.org/10.1016/j.cmet.2013.09.008

• Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411
• Free eBooks - https://newyouhealthandwellness.com/ebooks
• Biomechanics: When Movement Matters
• Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
• Hormones: A Missing Piece in Pain Relief
• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717
• New You Health and Wellness Website - https://newyouhealthandwellness.com

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula; Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

What if the biggest source of your pain and shame has a simple, science-backed fix?

Join bestselling author and practitioner-educator Stacey Roberts as she sits down with Dr. Carmen Fong, a renowned colorectal surgeon, researcher, and author, for a refreshingly honest conversation about healing butt and pelvic pain.

Together, they pull back the curtain on a world few dare to discuss, explaining why outdated taboos keep millions suffering and how new advances like Softwave can change everything.

If you have ever felt embarrassed, stuck, or unheard when it comes to pain "back there," you risk missing real solutions that could revolutionize your quality of life. With practical, insider wisdom you’ll only hear here, this episode delivers hope, answers, and strategic next steps you can use right now. Listen before you settle for another “just deal with it” moment.

• 01:24 – The emotional reason Dr. Fong chose "butt and gut" medicine
• 04:08 – Why curing cancer wasn’t as rewarding as fixing butt pain
• 06:58 – The hidden cultural roots behind constipation shame
• 10:15 – The questions that instantly reveal root causes of pain
• 13:53 – The paper-cut pain people never see coming
• 15:21 – Stacey’s jaw-dropping Softwave healing story
• 16:37 – The pelvic floor secrets most doctors ignore
• 20:59 – The unlikely alliance breaking the cycle of chronic pain
• 26:01 – The surprising science (and myths) about fiber and constipation

Dr. Carmen Fong has built her career around the parts of the body the rest of us are too

embarrassed to name out loud — and she does it with more humor, honesty, and heart than just

about anyone. She's a double board-certified general and colorectal surgeon, Co-Director of the

Hemorrhoid Centers of America in Atlanta, and the author of a book whose title says it all:

Constipation Nation (Bloomsbury, 2024). She's also co-founder and Chief Medical Officer of

Bummed, a digital health company on a mission to modernize gut and butt health and take the

shame out of these conversations.

I first met Dr. Fong about a year ago, when she reached out about researching SoftWave

shockwave therapy for hemorrhoids and pelvic pain. She's now partnering with us at SoftWave

as a leading researcher on that work — which is exactly where her world as a colorectal

surgeon and my world in regenerative medicine, pain, the pelvic floor, and sexual health come

together.

Connect with Dr. Carmen Fong

• Website: www.carmenfong.com

• Email: [email protected]

• Instagram: @drcarmenfong

• Also on: LinkedIn, Facebook, and TikTok

1. Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411
2. Free eBooks - https://newyouhealthandwellness.com/ebooks

• Biomechanics: When Movement Matters
• Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
• Hormones: A Missing Piece in Pain Relief
• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717

1. New You Health and Wellness Website - https://newyouhealthandwellness.com

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula; Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.

Are essential oils the pain solution your Instagram feed promises or just hype in a bottle?

Stacey Roberts brings her no-nonsense expertise and decades of clinical experience to question what really works for pain relief. In a world hooked on quick fixes and social media claims, discover which oils are backed by real human trials, how these natural compounds work in the body, and the honest limits the hype never reveals.

Listen now to uncover proven strategies and avoid the costly mistakes that come from blind trust. Miss this, and you risk wasting money, risking safety, or worse, missing a real breakthrough in your pain journey. Dive in for honest science, practical options, and Stacey’s exclusive tips you won’t find on any influencer’s feed.

• 01:00 – How Instagram got essential oils wrong (and what’s real)
• 02:22 – The unexpected science behind why some oils actually work
• 05:09 – The proven essential oil that beats headaches—fast
• 07:35 – A personal mom moment that reveals lavender’s hidden power
• 10:00 – Frankincense and rose: promising newcomers or empty promises?
• 12:07 – The brutal limits of essential oils you never hear about
• 13:32 – Stacey’s go-to rules for using oils safely (and what to avoid)
• 20:11 – The sneaky label trick: How to spot the purest oils now

Are essential oils the miracle cure your feed says they are? No. Are they worthless? Also no.

The truth, as usual, lives in the evidence: a handful of these oils — peppermint, lavender,

frankincense, clove — have real human trials showing real, if modest, pain relief, working

through real biological mechanisms. Used safely, sourced well, and treated as one tool

alongside addressing the actual root cause, they've earned a legitimate place in the toolkit.

This podcast is for informational purposes only. ALWAYS check with your trusted license

healthcare professional for guidance on any information provided here.

A 2–3% dilution describes how much essential oil you mix into a carrier oil (like jojoba, almond,

or fractionated coconut) before applying it to your skin. The percentage is the proportion of

essential oil in the total blend.

The practical rule of thumb: 1% ≈ 6 drops of essential oil per 1 oz (30 mL) of carrier oil.

So:

• 2% = about 12 drops per ounce of carrier

• 3% = about 18 drops per ounce of carrier

If you're mixing a small amount, a common shortcut is roughly 3 drops of essential oil per

teaspoon (5 mL) of carrier for a ~2–3% blend.

Göbel, H., Fresenius, J., Heinze, A., Dworschak, M., & Soyka, D. (1996).

Effectiveness of Oleum menthae piperitae and paracetamol in the therapy of tension-type headache. Nervenarzt, 67(8), 672-681.

https://doi.org/10.1007/s001150050040

Placebo-controlled crossover trial evaluating 10% peppermint oil in 41 patients with tension-type headaches.

EUMINZ® Phase IV Trial. (2017).

10% ethanolic peppermint oil for episodic tension-type headache. Z Phytotherapie.

ClinicalTrials.gov Identifier: NCT01770080.

https://doi.org/10.1055/s-0037-1607119

Phase IV study involving 211 participants examining peppermint oil for episodic tension-type headache relief.

Borhani Haghighi, A., Motazedian, S., Rezaii, R., Mohammadi, F., Salarian, L., Pourmokhtari, M., & Shojaei, A. (2010).

Cutaneous application of menthol 10% solution as an abortive treatment of migraine without aura: A randomized, double-blind, placebo-controlled, crossed-over study. International Journal of Clinical Practice, 64(4), 451-456.

https://doi.org/10.1111/j.1742-1241.2009.02215.x

Sundstrup, E., Jakobsen, M. D., Brandt, M., Jay, K., Persson, R., Aagaard, P., & Andersen, L. L. (2014).

Acute effect of topical menthol on chronic pain in carpal tunnel syndrome: A randomized placebo-controlled crossover trial. Rehabilitation Research and Practice, 2014, 310913.

https://doi.org/10.1155/2014/310913

Inhalation Aromatherapy With Lavender for Postoperative Pain Management: A Systematic Review of Randomized Controlled Trials. (2025).

Pain Management Nursing.

https://doi.org/10.1016/j.pmn.2025.03.005

Nasiri, A., Mahmodi, M. A., Nobakht, Z., & Benisi-Kohansal, S. (2016).

Effect of aromatherapy massage with lavender essential oil on osteoarthritis of the knee: A randomized controlled clinical trial. Complementary Therapies in Clinical Practice, 25, 75-80.

https://doi.org/10.1016/j.ctcp.2016.08.002

Single-blind RCT involving 90 patients. Significant pain reduction immediately and at one week, but not sustained at four weeks.

Sasannejad, P., Saeedi, M., Shoeibi, A., Gorji, A., Abbasi, M., & Foroughipour, M. (2012).

Lavender essential oil in the treatment of migraine headache: A placebo-controlled clinical trial. European Neurology, 67(5), 288-291.

https://doi.org/10.1159/000335249

Mohsenzadeh, A., et al. (2023).

Topical boswellic acid extract for knee osteoarthritis: A randomized controlled trial. BMC Research Notes, 16(1), 28.

https://doi.org/10.1186/s13104-023-06291-5

Study evaluated boswellic acid extract derived from frankincense, not frankincense essential oil.

Rose Oil (Rosa damascena) Inhalation for Primary Dysmenorrhea. (2023).

Advances in Integrative Medicine.

Randomized controlled trial involving 86 patients examining the effects of inhaled rose oil on menstrual pain.

(Verify author names and DOI from the original publication prior to publication.)

Corasaniti, M. T., et al. (2023).

Essential oils and cancer pain: A systematic review and meta-analysis. International Journal of Molecular Sciences, 24(8), 7085.

https://doi.org/10.3390/ijms24087085

Scuteri, D., et al. (2021).

Essential oils and pain: A systematic review with meta-analysis of preclinical studies. Frontiers in Pharmacology, 12, 640128.

https://doi.org/10.3389/fphar.2021.640128

• Pain-Free Formula Podcast - https://podcasts.apple.com/us/podcast/the-pain-free-formula/id1802518411
• Free eBooks - https://newyouhealthandwellness.com/ebooks
• Biomechanics: When Movement Matters
• Heal Your Gut, Heal Your Pain - The Gut Joint Axis: A Missing Link to Joint and Muscle Health
• Hormones: A Missing Piece in Pain Relief
• Stacey’s Book on Amazon - https://www.amazon.ca/Pain-Free-Formula-Solving-Injections/dp/0998183717
• New You Health and Wellness Website - https://newyouhealthandwellness.com

Stacey Roberts, PT, MBA, MSN, RN, is an Amazon bestselling author, physical therapist, registered nurse, and functional medicine specialist with 30+ years of experience. She founded and runs New You Health and Wellness in Wauwatosa, Wisconsin. Her program, detailed in her book, The Pain-Free Formula; Solving The Puzzle of Muscle and Joint Pain Without Surgery, Drugs or Injections, has helped thousands overcome chronic pain and reclaim their vitality.

The Pain-Free Formula Podcast is brought to you by Stacey Roberts. Production and editing by Podcast Your Brand.

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 information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health and Wellness LLC, and the use of any products or services purchased from New You Health and Wellness LLC by you does not create a doctor-patient relationship or healthcare provider-patient relationship between you and any of the health professionals affiliated with our website or clinic. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Nothing stated or posted on this site or in this podcast or available through any services is intended to be and must not be taken to be the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitations, psychiatry, psychology, psychotherapy or providing healthcare, treatment instructions, diagnosis, prognosis or advice.