In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Jen Oliver, the operations and athlete manager at Switch 4 Good. They discuss the importance of plant-based nutrition for athletes, the challenges of fueling for endurance sports, and the significance of training the gut for optimal performance. Jen shares insights on advocating for dairy-free options in schools and the future of plant-based nutrition in athletics, emphasizing the need to normalize these choices in society.

About Jen:

Jen Oliver is the Director of Operations and Athlete Manager at Switch4Good, where she thrives in organized chaos and leads with purpose. With decades of experience building and guiding high-performance teams, Jen draws on her background as a Division I collegiate golfer and former professional women’s cycling team captain to mentor athletes with clarity, steadiness, and intention.

A lifelong endurance athlete and committed plant-based competitor, Jen supports Switch4Good’s athletes in balancing the demands of training, career, and life — helping them cultivate resilience, confidence, and alignment in both performance and purpose.

Website: www.Switch4Good.org

@Switch4Good (IG)

Podcast: Switch4Good Podcast

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Nadia Ruiz, an accomplished athlete and coach, about her journey in fitness, the evolution of her mind-body connection, and the importance of recovery. Nadia shares insights on the emotional aspects of racing, her teaching and coaching philosophy, and how to help athletes overcome past traumas. She emphasizes the significance of small steps in achieving fitness goals and encourages listeners to embrace their journey, regardless of age or experience.

As a Los Angeles native, Nadia Ruiz is an educator, coach, and community advocate aiming to support positive change in her community by inspiring individuals of all backgrounds to achieve their fitness goals. She is the daughter of two immigrant parents from Ecuador, who always wanted her to pursue her education, passions, and remember where she came from. Nadia’s fitness journey began when she completed her first marathon at the age of 14 with her dad, age 40 at the time. Twenty-nine years later, Nadia has completed 163 marathons with 84 Boston Qualifications, 145 half marathons, 21 ultra marathons, 18 half/full Ironmans, and several adventure / stage races, frequently in the top of her age group or overall women. She has traveled to 30 countries exploring challenging events, cultures, and connecting with people around the world to reach over 650 lifetime races.

Graduating from UCLA with a Bachelor’s in Biology and Master’s in Education, Nadia has worked in education, coaching, marketing, and event production for the past 20 years. She devoted ten of those years in the classroom teaching high school Biology and coaching high school and youth programs. Nadia is an educator-turned-advocate who is passionate about writing, education, and sport. In 2013, Nadia was named the Youngest Female to Run 100 Marathons in the World and Fastest Frequent Marathon in the Nation from 2010-2013. Since then, Nadia has expanded her online coaching business and educational resources to support others on their fitness journey at any stage of their lives. Her passion continues to support inner city youth sports programs. Nadia’s goals are to continue to motivate her community and make an impact demonstrating we each have it within us to follow our biggest dreams and leave a positive impact in our communities.

IG @irongirlnadia // same as threads, FB, TT, and YT

Blog with free race reports and training tips

Linktree with coaching services and free discounts

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Nida Tansinsin, a physical therapist and chronic pain coach, about her journey from athletic training to physical therapy. They discuss the neuroplastic mind-body approach to pain management, the importance of understanding pain sensations, and the role of mental health in physical recovery. Nida shares insights on navigating fear and anxiety in sports, the significance of compassion in healing, and reframing pain as 'sore but safe.' The conversation concludes with Nida's future plans for sharing resources and strategies for healing.

Nida began her career in athletic training over 25 years ago at Indiana University Bloomington and went on to earn her degree in physical therapy from Sacramento State in 2000. She started in sports medicine, working with professional, collegiate, and high-school athletes alongside Al Biancani, former strength and conditioning coach for the Sacramento Kings and Monarchs.

Over the years, her work as a physical therapist has spanned acute care, post-operative rehab, skilled nursing, home health, and outpatient practice, where she focused for the last decade. In the past seven years, her work has shifted toward a neuroplastic, mind-body approach after completing advanced training with Howard Schubiner and Charlie Merrill through Beyond Pain Education. She recently presented at the ATNS conference and currently work at Kaiser, as well as alongside Dr. Becca Kennedy as a chronic pain coach specialist.

Nida’s Links:

https://resilience-healthcare.com/

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with chronic pain specialist Katie Rothwell about her personal journey with chronic pain and the development of the Beat Pain Method. The conversation explores the multifaceted approach to pain management, including the importance of understanding the mind-body connection, tailored therapies, and the emotional burdens often faced by mothers. Katie shares success stories from her clients, illustrating the transformative power of her method, which combines neuroscience, nutrition, and movement to empower individuals to live pain-free lives.

Katie's Bio:

Katie Rothwell is a pain coach and therapist who specialises in helping people overcome chronic pain using her very own BEAT pain approach - which stands for Brain, Energy, Activity and Therapy - this approach integrates pain education, nervous system calming, nutritional advice, sleep optimisation, and activity all designed to help one overcome pain. She came to this approach through her own journey of chronic back pain and a diagnosis of degenerative disc disease at age 30 along with her experience of working as a sports massage therapist and craniosacral therapist for 12 years. BEAT pain includes everything that has helped her and her clients to break free from pain. She helps people move past fear of movement to reclaim joy in their lives. Her work aligns closely with the mind-body approach and bridges the gap between science and self compassion in healing.

Katie's Links:

⁠https://katierothwell.co.uk/⁠

⁠info@katierothwell.co.uk⁠

Dana’s Links:

⁠⁠⁠https://www.painfreeathletepodcast.com⁠⁠⁠

⁠⁠⁠10 Day Journaling Journey⁠⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Charlie Merrill, a physical therapist and founder of Merrill Performance. They discuss the integration of mind-body therapy in treating pain, particularly for athletes. Charlie shares his journey into this field, influenced by the works of John Sarno and Howard Schubiner, and emphasizes the importance of belief in recovery. The conversation explores the psychological aspects of pain, the role of neuroplasticity, and the need for athletes to unlearn harmful narratives about their bodies. Charlie also highlights the significance of understanding the emotional impact of training and racing, and how this knowledge can empower athletes to manage their pain effectively.takeaways

• Charlie Merrill emphasizes the importance of creating a niche in physical therapy.
• Belief in recovery is crucial for positive outcomes.
• Pain is a normal part of athletic life and serves as a protector.
• Neuroplasticity allows for change in how we perceive pain.
• Athletes often prefer physical explanations for pain over psychological ones.
• Understanding the emotional aspects of training can help manage pain.
• The brain plays a key role in regulating physical sensations and pain.
• Unlearning harmful narratives about pain is essential for recovery.
• Nutrition and mental state significantly impact athletic performance.
• The rise of ultra-endurance sports highlights the need for mental resilience.

Charlie's Bio:

Charlie Merrill is a Physical Therapist and the founder of ⁠Merrill Performance⁠ in Boulder, CO. He's synthesized treatment of the mind and body for over 25 years to support people in returning to a high level of performance in their lives. In his practice, Charlie combines traditional hands on manual therapy and movement with a novel mind-body approach to treat a wide range of clients including some of the best runners, cyclists, rock climbers, and CrossFitters in the world. In addition to being a master clinician, Charlie is an educator, clinical mentor, clinical consultant with ⁠Lin Health⁠, and a content creator and influencer in the chronic pain space.

Charlie co-created the course "⁠Beyond Pain Education⁠" with Dr Howard Schibiner, MD to educate and mentor clinicians who are traditionally body oriented how to transition toward a more psychosocially informed approach to pain and function. He runs a 12 week immersive course for athletes looking to unlearn and overcome chronic symptoms called ⁠Unlearning Pain For Athletes⁠. Charlie created and teaches a 6 week course for body oriented clinicians in collaboration with the ⁠Pain Reprocessing Therapy Center⁠. He’s a content creator appearing on ⁠Podcasts⁠, his channel on ⁠YouTube⁠, and is active on ⁠Instagram⁠ supporting people in pain. Charlie is actively involved in clinical research and consults in the digital health technology space. He also serves on the medical advisory board for "⁠The Better Mind Center⁠". Charlie is a lifelong competitive athlete in a variety of disciplines and lives in Boulder, Colorado with his wife and three teenage kids.

Dana’s Links:

⁠https://www.painfreeathletepodcast.com⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode of the Pain Free Athlete Podcast, host Dana Jones speaks with Rachel Robertson, a kinesiologist and Pilates specialist, about her journey in helping individuals recover from injuries through movement. Rachel shares her insights on the importance of Pilates in injury recovery, the emotional aspects of healing, and how to empower clients to take an active role in their recovery process. The conversation delves into the significance of body awareness, posture, and the connection between physical and emotional health in the journey towards pain-free movement.

About Rachel

Rachel Robertson is a kinesiologist and Pilates specialist with over a decade of experience helping others overcome physical limitations and rebuild trust in their bodies. She blends science and movement artistry to support injury recovery and sustainable strength.

A two-time World Kettlebell Champion and community wellness advocate, Rachel also educates fellow kinesiologists through workshops and webinars. She holds a Kinesiology degree from the University of Western Ontario and is a recognized member of BCAK.

Her passion for movement, shaped by her athletic background and personal journey, continues to inspire clients and professionals alike.

Free Resource for Listeners

Title: Online Mat Classes

Description: A mat Pilates playlist of workouts for building inner and outer strength.

Link: https://youtube.com/playlist?list=PLHLQU2Z6w_-C3FyRf7d9yi8wb3d5tdI5L&si=bBZcL2VJTtCwhVQa

https://returntoform.ca/

https://www.instagram.com/returntoformkinesiology/

https://www.facebook.com/ReturntoFormKinesiologyPilates/

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode, Dana Jones welcomes Dr. Raeeda Gheewala, also known as "The Kidney Queen," to discuss the vital connection between kidney health and athletic performance. Dr. Gheewala is a board-certified nephrologist and founder of Sports Nephrology, the only international sports clinic dedicated to athlete kidney health. They explore:

• Why athletes are at unique risk for kidney injuries, including conditions like rhabdomyolysis and exercise-associated hyponatremia.
• The impact of NSAIDs and pain medications on kidney function and best practices to protect your kidneys during recovery.
• Practical hydration strategies and why athletes need more than just water—electrolytes matter.
• How protein intake relates to kidney workload and individualized recommendations for athletes and active adults.
• The importance of getting a health baseline before starting or ramping up training.
• Key advice for parents, youth athletes, and coaches on supporting hydration and electrolyte balance for performance and safety.

Dr. Raeeda Gheewala is a double board-certified physician in Internal Medicine and Nephrology with over two decades of clinical experience. She is one of the few specialists in Sports Nephrology, combining her deep knowledge of kidney health with a passion for athletic performance and wellness.

Her work focuses on helping athletes and active individuals optimize hydration, recovery, and kidney function to achieve peak performance while reducing the risk of injury and long-term complications.

A strong advocate for prevention and proactive health, Dr. Gheewala empowers others to protect their kidneys and overall wellbeing through informed lifestyle choices. Her patient-centered, holistic approach has earned her respect among both medical professionals and athletes.

Through her clinical practice, public speaking, and digital platforms, Dr. Gheewala continues to educate and inspire, showing that pain-free, sustainable performance begins with healthy kidneys and balanced living.

Dr. Raeeda Gheewala’s Links:

Website: sportsnephrology.com

Instagram: @thekidneyqueenmd

Email: info@sportsnephrology.com

Here’s the link to the Free Protein Quiz, which provides listeners with their personalized protein target and a high-protein meal plan when they subscribe to the newsletter: Protein Quiz

Dana’s Links:

⁠⁠https://www.painfreeathletepodcast.com⁠⁠

⁠⁠10 Day Journaling Journey⁠⁠

Podcast Disclaimer:

The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

This episode features a deep dive into unconventional training with Shawn Richardson, inventor of the BAMF Hammer—a versatile tool designed to build rotational strength, power, and mobility across all athlete backgrounds. Shawn shares his journey from an acting career to fitness innovation, and Dana explores how functional movement supports injury prevention and lasting resilience.​

Shawn is the founder of BAMF Hammer, combining a lifelong passion for movement, comic book inspiration, and practical training experience. After transitioning from acting to fitness, he developed the BAMF Hammer to fill gaps he noticed in mainstream gym equipment and methods, particularly around rotational strength.

• Find Shawn on Instagram: @bamfhammer

• Join his free coaching school for sustainable fitness resolutions and rotational training tips—contact him via Instagram for details.

  
  

  Dana’s Links:

  ⁠⁠https://www.painfreeathletepodcast.com⁠⁠

  
  

  ⁠⁠10 Day Journaling Journey⁠⁠

  
  

  Podcast Disclaimer:

  The Pain-Free Podcast is presented solely for general information, education, and entertainment purposes. Any information presented in this podcast is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified professional diagnosis. The use of information on this podcast or materials linked from this podcast or website is at the user’s own risk. As always, users should not disregard or delay obtaining medical advice for any medical or mental health condition that they may have and should seek the assistance of their healthcare professionals for any such conditions.

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