Conversations About Everyday Pain
These are frank and sometimes raw discussions with regular people just like you - sharing genuine experiences with aches and pains. Each episode is a uniquely crafted tapestry of pain, life and learning. Let these conversations about everyday pain shed light on your own situation. Let them entertain you and inspire you to see something lighthearted or poignant in the face of pain. Notice the thread of human connection and see that you are far from alone. Relief and resolution often starts with connection, understanding and validation. These people's stories will not only give you insight into the wide variety of solutions to pain. You'll also hear about the pitfalls along the way that, in some cases, led to larger life insights, realizations and nuggets of unassuming wisdom.
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Chpt 10 – Stress Biology Action Plan – 1 of 6
06/21/2025
Chpt 10 – Stress Biology Action Plan – 1 of 6
Episode Summary In this first deep dive into the Stress Biology Action Plan, we explore how emotional stress can fuel physical pain — and how small shifts in coping styles can lighten your mental load, retrain your nervous system, and jumpstart real healing. Learn how to release toxic coping mechanisms like toxic positivity, toxic distraction, over-analysis, and unchecked venting — and replace them with strategies that truly support your well-being. Key Topics Covered · How toxic coping styles amplify physical pain · Why acknowledging difficult emotions is critical for healing · The dangers of toxic positivity, distraction, over-analysis, and venting · Practical strategies for healthier emotional processing · The importance of nervous system retraining alongside physical healing · How self-awareness and tiny daily habits can retrain your stress biology · Why this phase is foundational before deeper recovery work Conversation Starter Which coping strategy — toxic positivity, distraction, over-analysis, or unchecked venting — do you catch yourself falling into most often when you're struggling with physical pain? Preview to Next Episode Next time, we’ll explore powerful ways to retrain your nervous system using your five senses — a surprisingly simple but potent way to tip your brain and body back toward healing. Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords stress biology, pain recovery, emotional coping and pain, toxic positivity, pain coping strategies, stress and chronic pain, retraining nervous system, mental emotional health, pain healing plan, self-care and chronic pain #StressBiology #PainRecovery #ChronicPainHealing #ToxicPositivity #NervousSystemHealth #EverydayPainGuide #BetterPainCoping #MindBodyHealing From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 10 – Stress Biology Action Plan – Intro
06/21/2025
Chpt 10 – Stress Biology Action Plan – Intro
Episode Summary In today's episode, we shift from the Stress Biology Repair Guide to the launch of the Stress Biology Action Plan. Before lasting healing can take root, we need more than just strategies — we need the willingness and energy to apply them. But what happens when motivation feels out of reach? Join us as we explore the invisible forces of brain and body chemistry that shape how we feel about self-care, and why small, supportive steps can help you break the cycle of overwhelm, stress, and pain. Key Topics Covered · Motivation for self-care depends on both mindset and biochemistry · Emotional stress can contribute to physical pain (and vice versa) · How hormones like cortisol, serotonin, and thyroid hormones influence your energy and self-image · The difference between "personality" and fluctuating brain chemistry · The five stress biology influencers you’ll work with in this Action Plan · Why self-forgiveness and persistence are critical tools for healing · How to begin balancing emotional and physical stress while awaiting professional care Conversation Starter Have you ever noticed an emotional life change right before a bout of physical pain started — or worsened? How do you think stress and emotional transitions have shaped your body’s pain story? Preview to Next Episode Coming up next: We dive into the first hands-on steps of the Stress Biology Action Plan! We’ll explore how to Release and Retrain your nervous system together to lower inflammation and create more control over everyday pain. Stay tuned — your healing journey is about to get active! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords stress biology action plan, healing motivation, self-care and biochemistry, emotional stress and pain, cortisol and pain, serotonin dopamine balance, stress hormones and healing, chronic pain management, functional medicine pain, nervous system regulation #StressBiology #SelfCareMatters #HealingJourney #BodyMindConnection #ChronicPainRelief #StressAndPain #HormoneHealth #MotivationAndHealing #EverydayPainGuide #InflammationRelief From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 9 – Stress Biology Repair Guide – 6 of 6
06/14/2025
Chpt 9 – Stress Biology Repair Guide – 6 of 6
Episode Summary We've explored how coping strategies, the five senses, blood sugar, and posture influence your stress biology. In this final installment of the Stress Biology Repair Guide series, we examine a powerful — and often hidden — influencer: your health and wellness beliefs. Learn how internal narratives, assumptions about pain, and fear avoidance behaviors can trap you in cycles of suffering, and why reexamining your beliefs may be the key to unlocking real healing. Key Topics Covered · How self-talk and belief systems impact physical stress responses · Why your posture can reflect — and reinforce — internalized self-image · The trap of fear avoidance behavior and how it fuels pain and deconditioning · Common limiting beliefs around aging, pain, and diagnosis · The importance of building a supportive healthcare "village" · Preview of the next step: the Stress Biology Action Plan for real-world tools and practices Conversation Starter When you reflect on your journey with health and pain, what belief about your body have you had to unlearn — or wish you had challenged sooner? Preview to Next Episode Next time, we’re moving into action! The upcoming Stress Biology Action Plan will give you tangible, step-by-step tools to start calming your stress biology and reducing pain’s grip on your daily life. You won't want to miss it! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords stress biology, health beliefs, pain management, fear avoidance behavior, self-talk and healing, mind-body connection, limiting beliefs pain, aging and pain myths, emotional stress and inflammation, Everyday Pain Guide #StressBiology #MindBodyHealing #PainManagement #SelfTalkMatters #HealingBeliefs #MindsetShift #EverydayPainGuide #InflammationRelief #BodyMindConnection #ChronicPainRecovery From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 9 – Stress Biology Repair Guide – 5 of 6
06/14/2025
Chpt 9 – Stress Biology Repair Guide – 5 of 6
Episode Summary In today's episode, we dive into the fascinating connection between your body posture and your stress biology. Could the way you sit, stand, and move through your day be silently reinforcing feelings of fear, stress, and even inflammation? Discover how the "brace for impact" posture — from hunched shoulders to shallow breathing — can signal danger to your nervous system, and why adjusting your physical habits might be a powerful key to calming your mind and body. Key Topics Covered · A review of the five stress biology influencers: where posture fits in · How your body's "fetal position" response connects to survival instincts · Everyday activities that unintentionally reinforce a protective, stressed posture · The role of shallow breathing and oxygen/carbon dioxide balance in anxiety · Why forcing "good posture" can backfire without nervous system awareness · A teaser for a gentler, more effective posture strategy coming in the Stress Biology Action Plan Conversation Starter Think about your typical day: how often are you sitting, curling inward, or looking down at a screen? Have you ever noticed a difference in your mood or stress level after simply adjusting your posture? Share your reflections and strategies over on my Substack: Better Pain Coping. Preview to Next Episode Next time, we’ll explore the sixth and final major stress biology influencer: biases. How can your beliefs quietly fuel stress, inflammation, and even pain? You might be surprised at how powerful — and changeable — these mental filters really are. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords stress biology, posture and stress, body posture anxiety, fetal position stress response, shallow breathing stress, nervous system health, pain and inflammation, posture tips, mind-body connection, everyday pain guide #StressBiology #PostureMatters #MindBodyConnection #PainRelief #AnxietyRelief #Neuroscience #EverydayPainGuide #CalmTheNervousSystem #Breathwork #BodyAwareness From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 9 – Stress Biology Repair Guide – 4 of 6
06/07/2025
Chpt 9 – Stress Biology Repair Guide – 4 of 6
Episode Summary Today’s episode tackles a hidden, powerful influencer of your stress biology: sugar! Discover how blood glucose not only affects your inflammation levels but also ties directly into your stress and anxiety responses. Learn about the biological loop between sugar, stress chemicals, and chronic pain—and why managing your blood sugar might be the secret weapon you didn't know you needed for pain relief and emotional resilience. Key Topics Covered · Blood glucose levels are directly linked to inflammation and pain intensity. · High sugar intake can spike anxiety and act as an emotional stressor. · Stress chemicals like cortisol and adrenaline cause "stress hyperglycemia," elevating blood sugar even without eating. · Chronic stress and high blood sugar feed each other, creating a vicious cycle. · Real-time glucose monitoring can reveal both dietary and emotional causes of blood sugar spikes. · Breaking the sugar-stress-inflammation loop is crucial for better pain management and emotional health. Conversation Starter When you’re feeling stressed, do you find yourself craving sugar or carbs? Could your biology be stuck in the sugar-stress-inflammation loop without you even realizing it? Share your experiences with the community! Preview to Next Episode Next episode, we’ll dive into another surprising player in your stress biology: your posture. Find out how fear and stress can subtly shape the way you stand, sit, and move—and how these patterns could be reinforcing your pain! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Stress and blood sugar, sugar and chronic pain, glucose and inflammation, stress hyperglycemia, cortisol blood sugar connection, sugar anxiety link, chronic stress inflammation, blood glucose monitoring, emotional eating and stress, inflammation and pain management. #SugarAndStress #ChronicPainRelief #Inflammation #BloodGlucose #StressBiology #PainScience #MindBodyConnection #SugarAddiction #StressRelief #EverydayPainGuide #BetterPainCoping From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 9 – Stress Biology Repair Guide – 3 of 6
06/07/2025
Chpt 9 – Stress Biology Repair Guide – 3 of 6
Episode Summary Today we explore how your five senses—sight, sound, smell, taste, and touch—play a surprising role in your stress biology and your pain experience. Learn how sensory information can either trigger stress chemicals like cortisol and adrenaline or activate feel-good chemistry that promotes healing and relief. Understanding and mastering your sensory environment could be a game-changer in your journey to better pain coping! Key Topics Covered · Sensory experiences are powerful influencers of stress biology through the neuroendocrine system. · Negative sensory associations can hardwire stress responses, contributing to chronic pain and inflammation. · Adrenaline and cortisol: understanding the chemical side of stress responses. · Positive sensory input can boost dopamine and serotonin, helping to calm the nervous system. · Simple tools like soothing scents, calming sounds, and comforting textures can actively lower pain and anxiety levels. · Caution: Mindful use of sensory soothing is important to avoid unhealthy coping behaviors. Conversation Starter Have you ever noticed a smell, sound, or even a texture instantly bring back a stressful memory—or maybe even spark a sense of calm? Have you ever consciously tried to "retrain" your sensory reactions? I'd love to hear your story! Preview to Next Episode Next time, we dive into another powerful—and often overlooked—stress biology influencer: your blood glucose! Find out why managing your blood sugar might be one of the smartest moves you can make for stress resilience and pain relief. Don't miss it! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Stress biology, five senses and stress, sensory triggers, cortisol and chronic pain, adrenaline and anxiety, sensory coping strategies, chronic pain relief, neuroendocrine system, mind-body connection, pain neuroscience, sensory retraining, self-soothing techniques, stress reduction methods. #StressRelief #PainRecovery #FiveSenses #ChronicPain #MindBodyHealing #SensoryHealing #NeuroendocrineSystem #CopingSkills #PainScience #HealingJourney #EverydayPainGuide #BetterPainCoping From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 9 – Stress Biology Repair Guide – 2 of 6
05/31/2025
Chpt 9 – Stress Biology Repair Guide – 2 of 6
Episode Summary In today’s episode, we begin unpacking the five major influencers that shape your stress biology and pain experience, starting with coping mechanisms. Learn how your emotional responses, both healthy and toxic, can either soothe or amplify stress and pain. Discover the four common coping styles—emotion-focused, avoidance-focused, problem-focused, and social coping—and how to spot when they’re helping versus hurting. This is your first step toward mastering your stress biology for lasting pain relief! Key Topics Covered · Introduction to the five Stress Biology Influencers: coping mechanisms, five senses, blood glucose, posture, and health beliefs. · Emotional coping styles significantly affect pain intensity and recovery. · Overview of four coping styles: emotion-focused, avoidance-focused, problem-focused, and social coping. · How each coping style can become toxic if taken too far. · Importance of identifying and gently correcting unproductive coping strategies without self-judgment. · A compassionate approach to self-awareness as a foundation for better stress and pain management. Conversation Starter Have you noticed a particular coping style you lean on during stressful times? Have you ever caught yourself sliding into a toxic version of it without realizing? Let’s reflect together—awareness is the first step toward real change. Preview to Next Episode Next time, we’ll dive into the second Stress Biology Influencer: your five senses! Learn how what you see, hear, smell, taste, and touch every day can directly impact your stress levels—and your pain. Don’t miss this fascinating exploration! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Stress biology, chronic pain management, emotional coping styles, pain coping strategies, toxic coping, emotion-focused coping, avoidance coping, problem-solving coping, social coping, stress influencers, pain neuroscience, chronic stress, mind-body healing, pain relief methods. #PainCoping #StressRelief #MindBodyHealing #ChronicPain #CopingMechanisms #StressBiology #EmotionalHealth #PainRecovery #ToxicPositivity #SelfAwareness #EverydayPainGuide #HealingJourney From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 9 – Stress Biology Repair Guide – 1 of 6
05/31/2025
Chpt 9 – Stress Biology Repair Guide – 1 of 6
Episode Summary In this episode, we dive into the powerful role stress biology plays in our pain experience. As we move into Section III of Fix the Fire Damage, we uncover how the nervous system processes emotional and physical stress and its deep connection to chronic pain. From Marcus Aurelius' philosophical insights to practical tools like mindfulness and biofeedback, this episode offers actionable strategies to repair the impact of emotional stress on your body’s inflammation processes. Key Topics Covered · Pain perception isn’t just physical—it’s deeply rooted in the brain's interpretation of threat and safety. · Stress biology directly impacts inflammation, making emotional stress an important factor in chronic pain. · The autonomic nervous system’s role in survival responses explains why stress and emotional triggers can amplify pain. · Cognitive tools like mindfulness can help, but they must be part of a multi-faceted approach to healing. · Emotional stress can introduce "biological garbage" that heightens pain sensitivity. · Real-life stress transitions (e.g., job changes, moving, relationship shifts) often trigger or worsen pain symptoms. · Action Plan: Release, Retrain, and Reinforce strategies can help manage emotional stress triggers. Conversation Starter Have you ever noticed your pain flare up during big life changes? Whether it's starting a new job, moving, or facing an emotional challenge, stress can affect how we experience pain. Share your story with us! Preview to Next Episode In the next episode, we’ll explore the Stress Biology Influencers—key factors that influence how stress impacts our pain. Just like we did with Body Chemistry, we’ll break down the specific triggers that can help you manage your pain better. You won’t want to miss it! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Stress biology, chronic pain, inflammation, emotional stress, nervous system, pain perception, autonomic nervous system, stress management, pain neuroscience, inflammation repair, mindfulness, biofeedback, psychoneuroimmunology, body chemistry, pain relief strategies. #PainRelief #StressBiology #ChronicPain #MindBodyConnection #Inflammation #EmotionalStress #PainPerception #HealingJourney #AutonomicNervousSystem #Mindfulness #Biofeedback #StressManagement From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 8 – Everyday Pain Stories Part Three – Billie
05/24/2025
Chpt 8 – Everyday Pain Stories Part Three – Billie
Episode Summary In this episode, we explore how Billie used the Body Chemistry Action Plan to address persistent neck tension and pain. After initially trying to fix the problem with a new pillow, Billie discovers that stress, magnesium levels, and hormonal changes played a significant role in their discomfort. Through diet adjustments, supplementation, and focus on gut health, Billie begins to find long-lasting relief. Tune in to learn how body chemistry—and not just body mechanics—can be key in tackling stubborn pain. Key Topics Covered Billie’s experience with chronic neck pain and the initial assumption that a pillow was the cause. How magnesium deficiency, especially during perimenopause and menopause, can contribute to muscle tension and sleep disturbances. The connection between magnesium, thyroid function, and inflammation during menopause, and how it can affect pain levels. Practical steps from the Body Chemistry Action Plan to help manage stress, improve diet, and address magnesium levels, including adding fiber and reducing sugar intake. The role of gut health and hydration in supporting the body’s ability to handle inflammation and promote healing. Conversation Starter Have you ever experienced neck pain that seemed to return no matter what you tried? What other factors—like diet or stress—do you think might be contributing to your pain? Preview to Next Episode In the next episode, we dive into the third and final section of the Everyday Pain Guide series, focusing on how to repair your stress biology. This section is designed to help you lower your inflammatory burden and reduce the likelihood of pain from everyday activities. Stay tuned! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords stiff neck relief, magnesium for muscle tension, menopause and thyroid health, body chemistry and pain relief, reducing inflammation through diet, gut health for pain management, chronic neck pain solutions #NeckPainRelief #BodyChemistry #MagnesiumForPain #MenopauseHealth #ChronicPainManagement #GutHealth #InflammationRelief #StressManagement #BodyMechanics From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 8 – Everyday Pain Stories Part Three – Charlene
05/24/2025
Chpt 8 – Everyday Pain Stories Part Three – Charlene
Episode Summary In this episode, we dive into Charlene’s journey using the Body Chemistry Action Plan to address her mid-back and chest pain, as well as her asthma. After successfully addressing the mechanical aspects of her pain, Charlene now focuses on body chemistry—looking at diet, environment, and hormonal balance—to further enhance her healing. From eliminating scented products to boosting liver detox and supporting digestion, Charlene’s multi-faceted approach offers valuable insights for those dealing with persistent pain and stress-related symptoms. Tune in to discover how small lifestyle changes can make a big difference! Key Topics Covered Charlene’s experience with mid-back and chest pain, exacerbated by stress and asthma. How scented products may contribute to her asthma and pain, leading to the decision to eliminate them from her home. The role of the liver in detox and hormone balance, and how Charlene adjusts her diet to support this. The connection between constipation and estrogen dominance, and its impact on pain and ligament instability. Using breathing techniques and physical activity to support better digestion and eliminate waste. Conversation Starter Have you ever noticed how certain environmental factors—like scents or detergents—affect your body? What steps have you taken to reduce triggers in your environment for better health? Preview to Next Episode Next time, we’ll hear from Billie as we continue exploring real-life pain stories from everyday people. Don’t miss it—Billie’s approach to pain relief just might inspire you! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords mid-back pain relief, chest pain and asthma, Body Chemistry Action Plan, liver detox for pain relief, hormone imbalance and pain, breathing for digestion, eliminating scented products for asthma #PainReliefJourney #BodyChemistry #AsthmaRelief #LiverDetox #HormoneBalance #BreathingForHealth #ChronicPainManagement #PainCoping From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 8 – Everyday Pain Stories Part Three – Ed
05/17/2025
Chpt 8 – Everyday Pain Stories Part Three – Ed
Episode Summary In this episode, we dive into Ed's story as he navigates the challenges of managing his lower back pain and digestive discomfort. We explore how his diet, caffeine consumption, and lifestyle play a role in his ongoing pain management journey. Through a personalized Body Chemistry Action Plan, Ed makes impactful changes that help him regain control of his health and comfort. Tune in to hear how small shifts in his daily habits lead to big improvements in his well-being. Key Topics Covered Ed's journey with lower back pain and digestive issues, and how they are interconnected. The importance of body chemistry in managing inflammation and pain. How Ed's consumption of caffeine and alcohol was impacting his pain and energy levels. The role of B vitamins and dietary changes in supporting long-term energy and reducing pain. Ed’s approach to managing stress and sleep through lifestyle modifications. The added benefit of digestive enzymes to support Ed’s body and alleviate stomach discomfort. Conversation Starter Does Ed's story resonate with your own experience? Have you noticed how lifestyle habits, like caffeine or diet, affect your pain or energy levels? Share your thoughts and let's talk about the small changes that made a difference in your day-to-day comfort! Preview to Next Episode In our next episode, we continue with more Everyday Pain Stories, and this time we’ll follow Charlene as she tackles her own pain management challenges. Stay tuned for more insights and inspiring stories coming your way! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords lower back pain relief, body chemistry action plan, inflammation reduction, managing pain, B vitamins for energy, caffeine and pain, digestive enzymes, reducing back stiffness, holistic pain management, everyday pain stories, energy boost through nutrition, pain management tips #LowerBackPain #PainReliefJourney #BodyChemistry #HolisticHealth #InflammationRelief #PainManagement #HealthyLiving #DigestiveHealth #PainCoping #SelfCare #ChronicPain From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan – Reinforce (3 of 3)
05/17/2025
Chpt 7 - Body Chemistry Action Plan – Reinforce (3 of 3)
Episode Summary In this final episode of the "Reinforce" phase, we explore how mindful breathing can support your body’s elimination process and overall health. From hydration to movement, the key to detoxifying the body and reducing pain is fluid circulation. Learn how to optimize your breathing, incorporate alternating hot and cold applications, and build habits that support long-term healing and detoxification. Key Topics Covered Mindful Breathing: Most of us breathe shallowly without realizing it, especially when stressed. Conscious, deep breathing helps increase fluid circulation, moving toxins out of the body via the lungs. Fluid Movement & Elimination: Hydration, body movement, and deep breathing all help fluid flow through tissues, organs, and vessels, assisting in the elimination of solid, liquid, and airborne waste. Heat & Cold Applications: Alternating heat and cold on affected areas can enhance fluid movement, mimicking body movement when you're in pain or unable to move freely. Metaphor for Elimination: Picture the body’s detoxification process as a subway system where blood vessels and lymph nodes work together to clear waste. Keeping things flowing avoids traffic jams (or pain). Ongoing Elimination Habits: Regularly supporting your elimination systems, even in the absence of injury, helps maintain overall health and prevents the buildup of waste. Conversation Starter Do you have a breathing technique that works wonders for you? Is it the deep breath in or the slow exhale that helps you feel better? Preview to Next Episode Next time, we begin the first of three patient stories, where you'll hear how Ed, Charlene, and Billie each used the Body Chemistry Action Plan to address their unique pain experiences. You won’t want to miss it! See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords elimination process, mindful breathing, fluid circulation, hot and cold therapy, pain relief, body detoxification, toxin removal, body chemistry action plan, natural healing, pain management #BreathingTechniques #Elimination #PainRelief #BodyDetox #FluidCirculation #MindfulBreathing #PainCoping #BodyChemistry #NaturalHealing #HealingHabits #EverydayPainGuide From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan – Reinforce (2 of 3)
05/10/2025
Chpt 7 - Body Chemistry Action Plan – Reinforce (2 of 3)
Episode Summary In this episode, we continue exploring Phase 3 – Reinforce of the Body Chemistry Action Plan, focusing on how to enhance elimination through the bladder and skin. Proper hydration and sweating play vital roles in detoxifying the body, supporting fluid movement, and reinforcing your body’s natural elimination processes. Learn simple tips and strategies to keep your bladder and skin working efficiently for optimal pain relief and overall health. Key Topics Covered Hydration and Bladder Health: The importance of drinking enough water to push fluids through the body and aid in bladder elimination. Regularly emptying your bladder every 2–4 hours helps maintain healthy bladder function. Bladder Habits and Sensitivity: How delaying bladder emptying affects the body’s sensitivity to the need to urinate. Practice regular bathroom habits to avoid the effects of desensitization. Urine Health: What your urine stream and color can tell you about your hydration levels and general health. Sweating and Skin Elimination: While sweating is primarily for temperature regulation, it also supports the body’s detox process. Blood flow, lymphatic movement, and exfoliation help optimize the skin’s role in elimination. Blood & Lymph Flow: How circulation supports skin elimination, and how simple practices like dry skin brushing and cardiovascular exercise enhance detoxification through the skin. Conversation Starter What’s your go-to strategy for staying hydrated throughout the day? Do you drink water regularly, or do you have another routine that helps you maintain fluid balance? Let’s chat about the best hydration habits for optimal health. Preview to Next Episode In the next episode, we’ll wrap up the Reinforce Phase by discussing the ins and outs of elimination through the airway. (Yes, we’re making a pun here!) Stay tuned to learn how your body uses the lungs to release waste and reinforce your natural detox systems. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Hydration, bladder health, sweating, skin elimination, detoxification, body chemistry, lymphatic drainage, dry skin brushing, fluid movement, urine health, bladder emptying, cardiovascular exercise, exfoliation, pain relief, body detox #Hydration #BladderHealth #SkinElimination #Sweating #Detoxification #PainRelief #BodyChemistry #FluidMovement #UrinaryHealth #LymphaticDrainage #DrySkinBrushing #EverydayPainGuide From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan – Reinforce (1 of 3)
05/10/2025
Chpt 7 - Body Chemistry Action Plan – Reinforce (1 of 3)
Episode Summary In this episode, we dive into Phase 3 – Reinforce of the Body Chemistry Action Plan, focusing on the critical role of eliminating waste for pain management. If you’ve already completed the Release and Retrain phases but still experience lingering discomfort or minor digestive issues, this episode is for you. We discuss the importance of regular, efficient elimination through the body’s four exits: colon, bladder, skin, and lungs, and how reinforcing these natural processes helps keep your body chemistry balanced and pain-free. Key Topics Covered Reinforce Phase Goal: Build lasting reinforcement against pain and inflammation by optimizing elimination processes. The Four Exits: Eliminate waste through the colon, bladder, skin, and lungs. Colon Health: Establish a regular bowel movement routine to avoid constipation and sluggish digestion. Simple tips like "potty training" yourself and relaxing into the process can work wonders. Nervous System & Elimination: How stress and relaxation affect bowel movements and the importance of deep breathing to aid elimination. Bristol Stool Scale: Understanding the appearance of your stool for better digestive health and recognizing potential red flags, like frequent diarrhea. The Importance of Consistency: Regularity in meals and bathroom habits helps reinforce the body’s waste elimination system, preventing toxins from lingering in your system. Conversation Starter How’s your relationship with your bowel movements? Do you make time for your body’s waste elimination process, or does your body force you to make time? Share your experiences or struggles with regularity and let’s discuss how we can all reinforce healthier habits. Preview to Next Episode In the next episode, we continue our Reinforce Phase journey by exploring how to support the elimination of waste through urine and skin. We'll discuss simple strategies that help your body naturally detoxify and maintain a pain-free state. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Body chemistry, pain-free living, garbage elimination, bowel movements, constipation relief, digestive health, waste elimination, body exits, colon health, stress and digestion, Bristol Stool Scale #GarbageElimination #PainFreeLiving #GutHealth #DigestiveHealth #BodyChemistry #ReinforcePhase #ColonHealth #BowelMovements #StressAndDigestion #WasteElimination #EverydayPainGuide From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan – Retrain (4 of 4)
05/03/2025
Chpt 7 - Body Chemistry Action Plan – Retrain (4 of 4)
Episode Summary In this episode, we focus on retraining your gut to prevent inflammation and pain, an essential part of the Retrain Phase of the Body Chemistry Action Plan. We explore how a healthy gut barrier can be optimized to limit food sensitivities, improve digestion, and enhance overall health. You’ll learn which nutrients to avoid to keep your gut wall intact and which ones can help reinforce its protective functions. Key Topics Covered Gut wall integrity is key to reducing inflammation and pain. A strong gut barrier keeps inflammatory troublemakers isolated and ensures only necessary substances are reabsorbed. Nutrients that increase permeability (gluten, glucose, fructose, and more) should be avoided to protect the gut wall from becoming more permeable, which can lead to inflammation. Beneficial nutrients that decrease permeability and support gut health include short-chain fatty acids (SCFAs), vitamins A, D, zinc, and amino acids like cysteine, methionine, and glutamine. Chewing more thoroughly can help produce more saliva, which contains epithelial growth factor, aiding in the repair of the gut lining. By addressing gut permeability, you can greatly reduce the chances of food intolerances and sensitivities affecting your body. Conversation Starter Have you ever noticed a link between your gut health and inflammation or pain? Are you already avoiding some of the troublemakers we discussed, like gluten or certain fats? Or are there any foods on the nutrient support list that you plan to add to your diet? Let’s talk about it! Preview to Next Episode In the next episode, we kick off the Reinforce Phase of the Body Chemistry Action Plan. We’ll focus on ensuring that all the hard work you've put into the Release and Retrain phases sticks, reinforcing your body’s defenses against pain and inflammation. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Gut retraining, gut health, inflammation control, pain relief, gut permeability, gut wall integrity, body chemistry, nutrients for gut health, amino acids, short-chain fatty acids, gut barrier, food sensitivities #GutRetraining #GutHealth #PainRelief #Inflammation #HealthyGut #BodyChemistry #RetrainPhase #NutrientSupport #PainCoping #BetterHealth From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan – Retrain (3 of 4)
05/03/2025
Chpt 7 - Body Chemistry Action Plan – Retrain (3 of 4)
Episode Summary In this episode, we dive deep into the Retrain Phase of the Body Chemistry Action Plan, focusing on how to optimize your liver’s detox process in the critical Activate and Neutralize steps. Learn how the liver works tirelessly to detoxify the body, and discover how you can support this process with the right foods, antioxidants, and enzymes. This episode is packed with practical tips for easing inflammation, reducing pain, and nurturing a healthier liver. Key Topics Covered The Activate step, where the liver unearths hidden toxins, is powered by CYP enzymes. You can support this step with foods like broccoli, cauliflower, garlic, and green tea. The Neutralize step, where toxins are paired with neutralizing molecules, is supported by key nutrients such as folate, choline, B vitamins, magnesium, and zinc. Antioxidants like vitamins E and C, beta carotene, and glutathione neutralize free radicals, helping to prevent inflammation and pain. Incorporating nutrient-dense foods, including leafy greens, beets, seafood, and nuts, can support liver detox and overall health. Conversation Starter What are your thoughts on the liver-supporting foods we discussed? Do you find yourself enjoying the nutrient-rich options like eggs, seafood, and leafy greens? Or do you shy away from some choices, like beef liver? Let us know your food preferences! Preview to Next Episode Next time, we wrap up the Retrain Phase by focusing on how to optimize your gut health, which plays a key role in reducing inflammation and supporting your body’s overall detox process. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Retrain Phase, Liver Detox, Auto-Detox, Activate and Neutralize, Antioxidants for Detox, Pain Relief, Detox Support Foods, Inflammation Control, Body Chemistry, Liver Health #RetrainPhase #LiverDetox #AutoDetox #PainRelief #InflammationRelief #BodyChemistry #DetoxFoods #HealthyLiver #PainFreeLiving #EverydayPainGuide From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan – Retrain (2 of 4)
04/26/2025
Chpt 7 - Body Chemistry Action Plan – Retrain (2 of 4)
Episode Summary: Your environment is talking to your body — through your breath, your skin, and your daily habits. In this second episode of the Retrain phase from the Everyday Pain Guide series, we explore how air quality, skincare routines, and immune support all shape your body’s ability to clear out waste and reduce pain. Learn how your mucous membranes, lung cells, skin, and immune system act as frontline garbage influencers — and discover simple, actionable steps to support them every single day. Key Topics Covered: What “garbage influencers” are — and why air & skin matter for pain recovery How hydration supports mucous membranes throughout your body The surprising role of collagen-rich foods for respiratory and gut health Why deep breathing and reducing toxin exposure helps your lung cilia recover How gut health shapes immune cell function in the lungs and skin Daily habits to protect and nourish your skin (epidermis) naturally Foods and supplements that boost immune defense & reduce inflammation A preview of what’s next — giving your liver the love it deserves Conversation Starter: Hydration comes up often as a simple but powerful way to support your cellular health and elimination of waste. What does hydration mean to you? Is it drinking plain water? Herbal tea? Electrolyte powders? Share your personal hydration strategies with our community over on Substack — let’s learn from each other. Preview to Next Episode: Up next in the Retrain Phase — it’s time to meet your liver! Discover why this vital organ is working harder than ever in today’s toxic world — and learn easy, everyday ways to support liver function and help your body detox more efficiently. See you there! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords body chemistry repair, immune support for pain, skin health, lung health, mucous membranes, collagen foods, deep breathing benefits, gut health, hydration tips, natural pain relief, Everyday Pain Guide, garbage influencers #EverydayPainGuide #BodyChemistryRepair #RetrainPhase #AirQualityMatters #SkinHealth #ImmuneSupport #NaturalPainRelief #GutHealth #HydrateToHeal From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan – Retrain (1 of 4)
04/26/2025
Chpt 7 - Body Chemistry Action Plan – Retrain (1 of 4)
Episode Summary: Is your pain lingering even after improving your movement habits? It might be time to retrain your "garbage journeys" — the invisible biochemical pathways that deal with what enters your body through food, drink, air, and skin. In this episode, we dive into the first part of the Retrain phase from The Everyday Pain Guide, focusing on the food and liquids journey. Learn how simple changes — like mindful chewing, supporting saliva production, and boosting digestive enzymes — can ease pain and build resilience against daily stressors. Key Topics Covered How to know if you’re ready for the Retrain phase What are your “garbage journeys” and why do they matter? The 4 key garbage influencers along the food and liquids journey: Chewing & Dental Care Saliva & Hydration Pancreas Support & Enzyme Use Gallbladder & Liver Function through Breath & Nutrition Foods and habits to naturally support your digestive system The powerful connection between internal organ health and mid-back or shoulder blade pain Conversation Starter: Have you ever realized your back or shoulder pain was connected to your digestive organs? How long did it take you to connect the dots — and what helped you heal? Share your story or join the conversation with others in the Better Pain Coping Community on Substack! Preview to Next Episode: Next time, we’ll keep retraining your body chemistry — but we’re moving beyond food. Get ready to explore how to care for the garbage influencers on your air and skin journeys. From breathing mechanics to the hidden chemicals in soaps and lotions — you won’t want to miss it. Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords body chemistry repair, digestive health, pancreas support, gallbladder care, enzyme supplements, natural pain relief, gut health, retrain phase, Everyday Pain Guide, liver detox, garbage journeys, biochemical stress, inflammation reduction #EverydayPainGuide #GarbageJourneys #BodyChemistryRepair #GutHealth #NaturalPainRelief #RetrainPhase #DigestiveWellness #LiverHealth #PainRecovery From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release 8 – Environmental Allergies
04/20/2025
Chpt 7 - Body Chemistry Action Plan - Release 8 – Environmental Allergies
Episode Summary In this final part of the Release Phase in the Body Chemistry Action Plan, we uncover how environmental allergens—like pollen, pet dander, dust mites, and mold—may be silently increasing your inflammation and pain levels. These hidden triggers can overload your immune system, making your body more reactive to other stressors. By minimizing exposure and reducing your overall burden, you can ease inflammation, improve resilience, and even decrease everyday aches and pains. Key Topics Covered · Pollen Sensitivity & Pain: Seasonal pollen allergies can trigger widespread inflammation, worsening joint pain and fatigue. · Pet Dander & Discomfort: Hidden allergens in pet hair, saliva, and dander can contribute to respiratory issues and inflammatory responses. · Dust Mites & Pain Flares: These microscopic pests can lead to poor sleep quality, increased inflammation, and morning stiffness. · Mold & Chronic Symptoms: Mold exposure can cause headaches, fatigue, and even heightened pain sensitivity in those with existing inflammatory conditions. · Reducing Your Body’s Burden: Managing these allergens can lower systemic inflammation, helping you better tolerate other environmental and dietary triggers that contribute to pain. Conversation Starter Have you ever noticed that your pain flares up during allergy season? Could your environmental triggers be contributing to unexplained aches and stiffness? Share your experience with us at Join the discussion or browse additional content and research. Preview to Next Episode We’re shifting into the next phase of healing—Retrain. In the next episode, we’ll explore how your body processes food and liquids, and how small changes in your diet can dramatically impact your pain levels and inflammation response. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords environmental allergies and pain, inflammation and joint pain, pollen sensitivity and aches, mold exposure and fatigue, allergy relief for chronic pain, reducing inflammation naturally #PainRelief #AllergyTriggers #Inflammation #ChronicPain #MoldExposure #PollenSeason #HealthyLiving #EverydayPainGuide From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release 7b – Chemical Sensitivities
04/20/2025
Chpt 7 - Body Chemistry Action Plan - Release 7b – Chemical Sensitivities
Episode Summary In this continuation of the Body Chemistry Release phase as we look at the role chemical sensitivities can play, we’re exposing even more hidden toxins that could be overloading your liver and worsening inflammation. From formaldehyde in furniture to epoxy in household products and wildfire smoke’s toxic mix, these environmental pollutants can quietly tax your body’s detox systems. Learn where these chemicals lurk, how to minimize exposure, and why liver health plays a key role in your body’s ability to handle other inflammatory triggers like food sensitivities. Key Topics Covered · Formaldehyde & Off-Gassing: New furniture, carpets, and certain paints release VOCs that can trigger sensitivities—opt for low or zero VOC products when possible. · Epoxy Exposure: Found in adhesives and coatings, epoxies can off-gas during curing—always wear gloves and masks if working with them. · Wildfire Smoke: More than just burning trees—smoke contains petroleum, PFAS, formaldehyde, and other toxins from homes and vehicles. Protect yourself with an N95 mask and indoor air filtration. · Liver Overload: Your liver’s detox capacity is crucial—when overwhelmed, you may experience more severe food and environmental sensitivities. Conversation Starter Have you noticed changes in your tolerance to food or environmental allergens? Have you experienced reactions to new furniture, paints, or wildfire smoke? Share your thoughts with us over at ! Join the conversation or simply browse extra content, research references, and behind-the-scenes insights from this episode. Preview to Next Episode In the next episode, we’ll wrap up the first action phase of the Body Chemistry Action Plan by diving into environmental allergens—how to release them and reclaim control over your health. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords chemical sensitivities, liver detox, formaldehyde exposure, VOCs in furniture, wildfire smoke toxins, epoxy off-gassing, chronic inflammation, environmental toxins, hidden chemicals in home #ChemicalSensitivities #ToxicOverload #DetoxYourLife #LiverHealth #VOCs #WildfireSmoke #Inflammation #HealthyLiving #EverydayPainGuide From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release 7a – Chemical Sensitivities
04/13/2025
Chpt 7 - Body Chemistry Action Plan - Release 7a – Chemical Sensitivities
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Chpt 7 - Body Chemistry Action Plan - Release 6c – Food Sensitivities
04/13/2025
Chpt 7 - Body Chemistry Action Plan - Release 6c – Food Sensitivities
Episode Summary In this final part of our series about releasing your food sensitivities, we’re uncovering two more sneaky food triggers—salicylates and FODMAPs—and their surprising connection to inflammation and chronic pain. While eliminating certain foods temporarily can help you identify sensitivities, the real goal is retraining your body to become more tolerant over time. More to come on that in future chapter episodes. Key Topics Covered · Salicylates: Naturally found in foods like blueberries, avocados, and coffee, these plant-derived chemicals are also in synthetic forms like aspirin and NSAIDs. Sensitivity usually starts with synthetic exposure but can extend to food sources over time. · FODMAPs: Short-chain carbohydrates found in certain fruits, dairy, wheat, and legumes. While they can cause gut issues in those with imbalanced gut bacteria, avoiding them long-term can be harmful since they feed beneficial gut microbes. · Short-Term Breaks vs. Long-Term Solutions: Eliminating foods temporarily can help identify triggers, but the ultimate goal is to rebuild tolerance and restore balance. Conversation Starter Have you ever been put on a FODMAP diet by your doctor? How did it go? What was your short-term and long-term experience? Share your thoughts with me and other listeners over on —or just stop by to read extra content and research that didn’t make it into the book! Find the link in today’s show notes. Preview to Next Episode Now that we’ve covered food-based sensitivities, it’s time to explore the next major category of sneaky triggers—chemical sensitivities. We’ll break down how everyday chemicals could be fueling your pain and what you can do about it. Don’t miss it! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Food sensitivities, salicylate intolerance, FODMAP diet, gut health, inflammation, chronic pain relief, IBS, food elimination diet, prebiotics, digestive health #FoodSensitivities #GutHealth #ChronicPain #Inflammation #FODMAP #Salicylates #PainRelief #HealthyEating From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release 6b – Food Sensitivities
04/06/2025
Chpt 7 - Body Chemistry Action Plan - Release 6b – Food Sensitivities
Episode Summary Food sensitivities can be sneaky, and today we're diving into four lesser-known culprits that might be affecting your health: amines, soy, yeast, and sulfites. If you’ve ever experienced unexplained skin irritation, digestive discomfort, or respiratory issues, these common food components could be at play. But don’t worry—it's not about cutting out more foods forever. The real key is retraining your body to increase its tolerance! Key Topics Covered · Amines: Found in foods like strawberries, bananas, and aged cheeses, amines (including histamine) can trigger allergy-like reactions in sensitive individuals. Soy: Often linked to amine sensitivity or hidden in processed foods, soy can be a surprising source of inflammation. Yeast: If you're sensitive to mold, you might also struggle with yeast-containing foods like beer, bread, and blue cheese. Sulfites: Common in dried fruits, wine, and processed foods, sulfites can trigger asthma-like symptoms in those who are sensitive. · The good news? Your body’s sensitivity can change with the right strategy! Conversation Starter Which of these four food sensitivities surprised you the most? Have you noticed any symptoms that could be linked to them? Let’s chat! Join the discussion over at , where I share extra insights and research not included in the book. Check the links in the show notes! Preview to Next Episode We’re not done yet! In the next episode, we’ll wrap up this series by tackling two final food sensitivities: salicylates and FODMAPs (don’t worry, you don’t have to memorize what FODMAPs stands for!). See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Food sensitivities, amine intolerance, soy allergy, yeast intolerance, sulfite sensitivity, histamine intolerance, gut health, inflammation, hidden food triggers, food elimination diet #FoodSensitivities #GutHealth #Inflammation #HistamineIntolerance #HealthyEating #FoodAllergies From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release 6a – Food Sensitivities
04/06/2025
Chpt 7 - Body Chemistry Action Plan - Release 6a – Food Sensitivities
Episode Summary Your body might be reacting to certain foods in ways you never connected before. In this episode, we explore common food sensitivities—including dairy, wheat, and caffeine—and how they may be contributing to inflammation, pain, and digestive issues. Learn how to navigate the Release phase, discover smart food substitutions, and take the first steps toward reducing your body’s inflammatory burden without unnecessary deprivation. Key Topics Covered Dairy Sensitivities: Understanding the difference between lactose intolerance and dairy protein intolerance, plus practical substitution options. Wheat & Gluten: Is it the gluten or the pesticides? The role of glyphosate in gut health and inflammation. Caffeine Sensitivity: How genetics impact caffeine metabolism and why caffeine might be contributing to inflammation in some individuals. The Release Phase: Why temporary elimination can help you identify triggers and how to reintroduce foods safely. Conversation Starter Sensitivity to wheat gets a lot of eye rolls in some circles. Are you the one rolling your eyes, or the one being judged for avoiding gluten? Have you faced skepticism when trying to manage your food sensitivities? Share your thoughts over at my Substack publication, —let’s talk about it! Preview to Next Episode We’re continuing our deep dive into food sensitivities! Next time, we’re tackling four more common triggers: amines, soy, yeasts, and sulfites. If those sound unfamiliar, don’t worry—we’ll break it all down and make it simple. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords food sensitivities, dairy intolerance, lactose intolerance, gluten sensitivity, wheat allergies, glyphosate and health, caffeine intolerance, inflammation and diet, elimination diet, chronic pain relief, gut health #FoodSensitivities #GutHealth #ChronicPain #EliminationDiet #InflammationRelief #HealthyLiving #BetterPainCoping From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release (5)
03/30/2025
Chpt 7 - Body Chemistry Action Plan - Release (5)
Episode Summary When making dietary changes, it’s essential to focus on sustainable habits. Instead of relying on willpower alone, finding suitable substitutions for inflammatory foods can make a significant difference. This episode discusses how to gradually release processed foods, caffeine, and other inflammatory triggers without feeling deprived. We also introduce the concept of the "Sneaky Three" (food sensitivities, chemical sensitivities, and environmental allergies) any one of which may be impacting your health without you realizing it. Learn how to identify and manage these hidden triggers for long-term relief. Key Topics Covered The importance of substitution over deprivation for sustainable dietary changes. Seeking support when eliminating inflammatory foods. Understanding the "Sneaky Three": food sensitivities, chemical sensitivities, and environmental allergies. How genetic and environmental factors influence inflammatory responses. The difference between true allergies and food sensitivities. Why total avoidance is not a long-term solution and how to retrain your body's response. Conversation Starter Have you noticed any subtle symptoms—like bloating, congestion, or fatigue—that could be linked to your diet or environment? Share your experiences in the comments or join the discussion on my Substack, Preview to Next Episode In the next episode, we begin a three-part series on food sensitivities and how to start releasing them in a way that supports your health without overwhelming your body. Don’t miss it! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords Anti-inflammatory diet, Processed food alternatives, Food sensitivities, Chemical sensitivities, Environmental allergies, Caffeine alternatives, Chronic inflammation, Blood sugar regulation, Healthy food swaps, Functional medicine approach #AntiInflammatory #FoodSensitivities #HealthyEating #WellnessJourney #BloodSugarBalance #CaffeineAlternatives #ChronicPainRelief #FunctionalMedicine #HealthTips #NutritionMatters From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release (4)
03/30/2025
Chpt 7 - Body Chemistry Action Plan - Release (4)
Episode Summary In this episode, we tackle the final piece of the big three—caffeine! While it’s a daily staple for many, caffeine has a direct impact on adrenaline and blood sugar, which can contribute to inflammation and chronic pain. We explore gentle ways to step away from caffeine dependency while still maintaining energy and focus. From B vitamins to morning workouts, learn how to power up naturally without relying on that daily cup of coffee. Key Topics Covered The role of caffeine in energy spikes and its impact on blood glucose Why coffee, tea, and energy drinks aren’t the only sources of caffeine Health benefits of coffee and tea—but why caffeine might still be a problem Strategies to replace caffeine with natural energy boosters The importance of B vitamins, balanced nutrition, and morning movement Caffeine-free drink alternatives and adaptogens for stress adaptation Conversation Starter What’s your experience with caffeine? Have you ever tried cutting it out, and if so, how did it go? Share your story with us in the comments! Preview to Next Episode We’ve completed the big three! In our next episode, we’ll set the stage for the next phase of the Body Chemistry Action Plan, helping you take the next steps toward pain relief and optimal health. Stay tuned! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords caffeine alternatives, natural energy boosters, inflammation and caffeine, coffee substitutes, quitting caffeine, caffeine withdrawal, adaptogens, B vitamins for energy, morning workout benefits #CaffeineFree #NaturalEnergy #HealthyHabits #QuittingCaffeine #EnergyBoosters #InflammationRelief #WellnessJourney From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release (3)
03/22/2025
Chpt 7 - Body Chemistry Action Plan - Release (3)
Episode Summary Processed foods are everywhere, but are they silently contributing to your inflammation and pain? In this episode, we explore why ultra-processed foods are one of the "big three" dietary culprits and how they overload the body with inflammatory triggers. Learn how to recognize processed foods, why some fats get a bad rap, and easy, practical substitutions to reduce your intake without feeling deprived. Key Topics Covered The hidden dangers of ultra-processed foods and their link to inflammation. Why some people seem fine eating processed foods (hint: genetics play a role!). Understanding the difference between naturally occurring saturated fats and those in processed foods. Simple swaps to satisfy cravings while reducing processed food intake. How to listen to your body’s cravings and respond with healthier alternatives. Conversation Starter What processed food is the hardest for you to give up? Have you found a healthy alternative that works? Share your thoughts over on Substack at ! Preview to Next Episode Next up, we’re talking about caffeine—and it’s not as straightforward as you might think! Don’t miss this deep dive into how caffeine affects inflammation, energy levels, and overall health. See you in the next episode! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords #ProcessedFoods #ReduceInflammation #HealthyEating #PainRelief #HolisticHealth #WellnessJourney #AntiInflammatoryDiet #MindfulEating From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release (2)
03/22/2025
Chpt 7 - Body Chemistry Action Plan - Release (2)
Episode Summary Are sugar, processed foods, and caffeine contributing to your everyday pain? In this episode, we dive deep into how these three common dietary culprits can trigger inflammation and discomfort. We start with sugar—exploring its addictive nature, unexpected sources, and practical ways to cut back without feeling deprived. Tune in to learn simple but powerful strategies to regain control over your body and reduce pain by making smarter choices. Key Topics Covered Understanding how refined sugar impacts the brain and body. Hidden sources of sugar beyond desserts (alcohol, simple carbs, dairy, etc.). Effective ways to cut sugar cravings and maintain stable blood sugar levels. How fiber, low glycemic foods, and mindful fruit consumption can help. Why artificial sweeteners aren’t the answer and may make cravings worse. Bonus: How smoking dulls taste buds and leads to excess sugar consumption. Conversation Starter What’s the biggest challenge you face when trying to reduce sugar in your diet? Share your experiences and tips in the comments! Preview to Next Episode Next, we’re moving on to the second major culprit—processed foods! Learn how they fuel inflammation and how simple swaps can help you feel better fast. See you in the next episode! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today! · Join Better Pain Coping on Substack: For your free yearlong subscription use: A community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords #ReduceInflammation #QuitSugar #HealthyEating #PainRelief #HolisticHealth #NutritionTips #BloodSugarBalance #WellnessJourney From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Release (1)
03/15/2025
Chpt 7 - Body Chemistry Action Plan - Release (1)
Episode Summary Are lingering aches and pains holding you back, even after addressing body mechanics? This episode is all about the Release Phase, the first step in fixing your body chemistry and stopping inflammation in its tracks. Learn how to identify and eliminate key dietary and environmental triggers that could be fueling your discomfort—without falling into the trap of one-size-fits-all solutions. Key Topics Covered · A simple 3-question checklist to determine if this phase is right for you · Understanding the Big Three (sugar, processed food, caffeine) and Sneaky Three (individual biological quirks) · Why low-grade inflammation often goes undetected in medical tests · How to experiment with food and lifestyle changes to find what works for YOU · The importance of stress management while making dietary shifts Conversation Starter Have you ever tried an anti-inflammatory diet? What changes did you notice in your pain levels? Was it sustainable for you? Preview to Next Episode We’re tackling the first (and most addictive) of the Big Three—Sugar! Find out how sugar might be fueling your pain and simple steps to start cutting back. See you then! Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today by using: It's your community space to share reactions, questions, and experiences. Keywords chronic pain relief, inflammation triggers, anti-inflammatory diet, body chemistry, pain management, processed food, sugar detox, food sensitivity, wellness journey, holistic health #PainRelief #Inflammation #AntiInflammatory #HealthJourney #ChronicPain #Wellness #SelfCare #Healing From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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Chpt 7 - Body Chemistry Action Plan - Introduction
03/15/2025
Chpt 7 - Body Chemistry Action Plan - Introduction
Episode Summary: In this episode, we dive into the Body Chemistry Action Plan from the Fix the Fire Damage volume of the Everyday Pain Guide series. This comprehensive plan focuses on helping you address your body's chemistry to reduce pain, improve overall health, and prevent future flare-ups. Learn how to implement the three action phases—Release, Retrain, and Reinforce—to support your body’s natural healing process. Discover how these strategies can complement your pain management efforts, and find out when it might be time to incorporate the Body Chemistry Action Plan into your self-care routine. Key Topics Covered Body Chemistry Action Plan Overview: Learn how this plan works in combination with the Body Mechanics and Stress Biology Action Plans to improve body chemistry and pain management. The Three Action Phases: Release: Identify and avoid problematic inputs (food, air, soaps, and lotions) that impact body chemistry. Retrain: Focus on liver detox processes, gut health, and other ways to care for your body’s natural detoxification system. Reinforce: Streamline the elimination of waste through all exits to maintain and reinforce positive changes. Pain Management: The Body Chemistry Action Plan is not for instant relief, but rather a long-term strategy to prevent flare-ups and enhance your pain-coping abilities. When to Start: This action plan is ideal if you've tried Body Mechanics Action Plans but still experience pain or recurring flare-ups. Focus and Flexibility: You can choose to work on one phase at a time or implement all three. Start small, and assess your progress before diving into additional phases. The Importance of Early Intervention: Acting early when pain first strikes gives you the best chance to manage or prevent future pain. Conversation Starter: What part of your lifestyle do you think impacts your body chemistry the most? Have you noticed any correlation between what you consume and your pain levels? Preview to Next Episode Get ready to dive into the Release phase of the Body Chemistry Action Plan. In the next episode, we’ll be talking about the steps to release your body’s garbage and the small, impactful changes you can make to support your body's natural detoxification process. Connect and Subscribe Subscribe to for insights, community discussions, and practical tips to support your body-machine. Claim your today by using: It's a community space to share reactions, questions, and experiences. Bonus Content & Illustrations: Access exclusive material on Substack to deepen your understanding of the concepts discussed. Keywords: Body Chemistry Action Plan, Pain Management Strategies, Pain Relief, Detoxification, Pain Prevention, Body Mechanics, Early Intervention in Pain Hashtags: #PainRelief #BodyChemistry #Detox #PainManagement #FixTheFireDamage #SelfCare #ChronicPain #HealthTips #WellnessJourney #PainPrevention From the book series: The Everyday Pain Guide • Volume 1: Put Out the Fire • Volume 2: Fix the Fire Damage
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