The Pain Free Formula

Ever felt overwhelmed by diet restrictions, searching for real food that heals, not harms? What if the right baked treat could help your body and spirit—no sacrifice, no settling?
In this uplifting episode, Stacey Roberts sits down with Traci Morgan-Hoernke, founder of MOR Bakehouse, to share her astonishing journey from desperate food allergy mom to pioneering gluten-free baker.
Together, they reveal hard-won truths about parenting through health crises, surviving as a small business during COVID, and why “gluten-free” doesn’t always mean “healthy.” Want proven gluten-free strategies, the truth about food labels, or simply hope for pain relief and resilience? Tune in to get game-changing insights and real answers you won’t find anywhere else.
Listen now to discover how a single cupcake can spark healing, not just for your taste buds, but for your whole life… because waiting means missing out on the transformation you deserve.
Timestamped Highlights
[00:00] – A life-changing diagnosis, a mother’s heartbreak, and a cupcake that sparked a movement
[00:03:00] – Allergy mysteries unraveled: When healthy foods make you sick, where do you turn?
[00:07:43] – The rebel in the room: How one mom refused “just treat the symptom” medicine
[00:08:55] – Fate on 6th and Lincoln: The accidental path to America’s first gluten-free store
[00:11:45] – Gluten-free breakthrough: Incredible changes when you finally ditch the grains
[00:13:01] – When “Nothing is wrong” isn’t good enough: Advocating for real answers and new diagnoses
[00:19:03] – Pandemic pivots: Crushing loss, business rebirth, and baking for sanity
[00:27:05] – Secret weapon recipes: Why nutrition (not just “gluten-free”) matters for true wellness

About The Guest
Traci Morgan-Hoernke is the founder and owner of MOR Bakehouse, Milwaukee’s dedicated gluten-free bakery. Driven by her son’s severe food allergies and her own experiences, Traci has pioneered nutrient-rich, whole-grain gluten-free recipes that offer comfort and health without compromise. Through MOR Bakehouse and years of advocacy, she’s become a beacon for those battling food sensitivities, delivering community, quality, and genuine hope for health.
🔗 LinkedIn | Website | Facebook

Mentioned Resources
University of Chicago Celiac Disease Center
Dr. Alessio Fasano
Dr. Stefano Guandalini
Gluten-Free Trading Company
Barbara’s Bakery (allergy-friendly snacks)
The Dirty Dozen (EWG produce pesticide guide)
Ripple (plant-based milk)
Molly’s Gluten-Free Bakery
SCORE (business mentoring)
WBIC (Wisconsin Women’s Business Initiative Corp)
Small Business Development Center

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

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

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

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

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

Medical Disclaimer

Information in this program, as well as any information provided by New You Health and Wellness and its subsidiaries, is provided for informational purposes only. This information is not intended as a substitute for the advice provided by a licensed physician or other healthcare professional, or any information contained on or in any product label or packaging that we supply. Do not use the information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented

Are you tired of feeling trapped by pain, tension, or stress… yet desperate for hope that real change is possible?
In this powerful episode, Stacey Roberts welcomes physical therapist and yoga expert Dr. Sara Koehl of Anchor Wellness, who shares her personal journey from chronic pain “victim” to holistic healer. Together, they pull back the curtain on how breath, movement, and integrated PT-Yoga strategies unlock greater mobility, resilience, and calm, even when medicine says there’s nothing “wrong.”
Expect straight talk on why headstands aren’t magic, the underrated art of 360-degree breathing, plus hands-on tips for calming your nervous system and changing your story today. If you want to break cycles of pain and reclaim control, this episode is urgent listening. The alternatives to living “stuck” are real, local, and accessible. Don’t miss these exclusive tools and mindset flips.
Timestamped Highlights
[00:00:00] – The accident that changed everything and why movement—not medicine—set Sara free
[00:03:39] – Cutting through the chaos: what yoga teacher training in Costa Rica taught about healing
[00:05:52] – What most PTs and clinics are missing and how holistic care redefines possibility
[00:07:21] – Yoga’s misunderstood roots: is it religion, flexibility, or something far deeper?
[00:09:24] – The danger zone in overstretching, headstands, and what real stability looks like
[00:12:20] – Fascial lines explained: why Downward Dog is more than a stretch (and what plantar fasciitis reveals)
[00:14:13] – Posture, compensation, and the missing link between your breath and pelvic floor
[00:23:04] – The umbrella breathing revolution: how 360 expansion changes your body—and your mind

About The Guest
Dr. Sara Koehl is a leading physical therapist at Anchor Wellness Center in Cincinnati, Ohio. With more than 11 years of clinical expertise, Dr. Koehl specializes in pelvic floor dysfunction, movement biomechanics, and chronic pain management, empowering individuals, especially women experiencing pelvic discomfort, postpartum transitions, chronically tight tissues, and movement-related pain, to achieve lasting relief through personalized, evidence-based physical therapy.
At Anchor Wellness Center, Dr. Koehl embraces a holistic approach that goes well beyond merely treating isolated symptoms. She dives into how breath, posture, nervous system regulation, and functional movement shape pain perception and promote long-term resilience. This science-backed yet holistic perspective resonates with anyone seeking real, root-cause solutions to chronic pain, not just quick fixes.
In her practice, Dr. Koehl educates and equips patients and fellow clinicians with practical tools for movement and body awareness. She teaches the critical role of fascia, biomechanics, and diaphragmatic breathing in shifting pain for the long term, often blending the movement wisdom of yoga with her physical therapy background. Her insights offer accessible strategies to move and feel better without overreliance on medications, surgery, or endless band-aid solutions.

Learn more about Dr. Koehl and Anchor Wellness Center at anchorcincy.com, or contact her directly at [email protected].
🔗 LinkedIn | Website

Mentioned Resources
Myofascial Release
Diaphragmatic Breathing (Umbrella Breathing)
Softwave Therapy
Plantar Fasciitis / Downward Dog Explanation
Pelvic Floor & Core Connection

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

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

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

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

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

Medical Disclaimer

Information in this program, as well as any information provided by New You Health and Wellness and its subsidiaries, is provided for informational purposes only. This information is not intended as a substitute for the advice provided by a licensed physician or other healthcare professional, or any information contained on or in any product label or packaging that we supply. Do not use the information on this website or podcast for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read or heard in this program. Information provided in this program and any other presented by New You Health...

Do you ever wish for a simple, proven way to quiet pain and anxiety without pills or endless appointments?
In this science-backed solo episode, Stacey Roberts reveals the transformative benefits of diaphragmatic breathing and why harnessing this “built-in remedy” could be your life’s most powerful shift. Drawing on research from leading institutions and her own clinic success, Stacey demystifies breathwork, explains how stress amplifies pain, and walks you through a step-by-step exercise you can use anywhere, anytime.
Tune in now to break free from pain’s grip, reclaim your body’s resilience, and tap into insights you won’t find on a typical health show. Don’t wait! Your calm, confident self is just one breath away.

Timestamped Highlights
[00:00:01] – Why pain isn’t just physical: Meet the surprising tool that works every second of your life
[00:01:06] – Stacey’s personal meditation story and the “aha” moment that changed her pain forever
[00:02:24] – Is relief just placebo, or is science on your side? The critical research most people miss
[00:03:17] – Are you trapped in fight-or-flight mode and how can you break free today?
[00:04:13] – What’s really happening in your body with diaphragmatic (belly) breathing
[00:06:29] – Pain thresholds, stress hormones, and how breath can reset your nervous system
[00:07:15] – Try this game-changing breathing exercise right now—Stacey walks you through exact steps
[00:10:21] – The secret to activating your parasympathetic system (and why it matters for lasting pain relief)
[00:12:11] – Breathwork as daily medicine: How clinicians recommend you build your “pain-resistant” muscles
[00:12:45] – Bonus benefits: Why breathwork heals anxiety, sleep, gut issues, and more

References:
Johns Hopkins All Children’s Hospital. (n.d.). Diaphragmatic breathing. Johns Hopkins Medicine
Overview of diaphragmatic (belly) breathing and its role in activating the relaxation response and reducing stress-related pain.
U.S. Department of Veterans Affairs. (n.d.). Diaphragmatic breathing: Assist self-management of pain. VA Whole Health Library
Clinical guidance from the VA Whole Health program on using diaphragmatic breathing as a practical, self-directed tool for pain management.
Busch, V., Magerl, W., Kern, U., Haas, J., Hajak, G., & Eichhammer, P. (2012). The effect of deep and slow breathing on pain perception, autonomic activity, and mood processing—An experimental study. Pain Medicine, 13(2), 215–228. View study
Experimental study demonstrating that deep, slow breathing can increase pain thresholds and reduce sympathetic nervous system activity.

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

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

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

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

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

Are you tired of your joints holding you back, or told your only options are pills, injections, or just “living with it?”
This episode of The Pain-Free Formula Podcast invites you to ditch the resignation and discover a science-backed pathway to true relief. Host Stacey Roberts, bestselling author and physical therapist, tackles the burning question: what’s the real most effective treatment for arthritis and why has nobody told you?
This episode unpacks powerful, surprising insights: why movement (done right) outperforms medications and surgery, how gut health and daily habits can radically change your pain, and what to do if “nothing seems to work.” Want less pain and more control? Don’t wait. Tune in now and stop wasting years on ineffective quick fixes. This episode reveals what truly empowers lasting change, hope, and movement.
Listen now before your next appointment or prescription. These practical truths could change your life, and you’ll only hear them here.

Timestamped Highlights
[00:00] – Why most people still believe pills and surgery are the “answer” and what they’re missing
[00:02:05] – The headline that rewrote Stacey Roberts’s approach: “It’s not a pill or surgery…”
[00:04:12] – Your arthritis isn’t just “wear and tear”—discover the unexpected factors that really drive progression
[00:06:10] – Rest versus movement—why doing less is making joints worse, not better
[00:08:31] – Tried exercise and failed? The secret reason it “doesn’t work” for so many
[00:11:31] – The untold story of muscle function: Why knee and joint pain respond to smarter strength
[00:14:40] – Real-life success: From “bone on bone” to moving better than ever. Here’s what works
[00:18:09] – Gut, food, and “can it really matter?” The proof (and a dramatic personal story)
[00:22:59] – Don’t fear arthritis: Science says you have more options than ever and you’re not broken

References:
Toomey, C. (2026, January 26). The most effective treatment for osteoarthritis isn’t a pill or surgery. SciTechDaily. https://scitechdaily.com/the-most-effective-treatment-for-osteoarthritis-isnt-a-pill-or-surgery/
Bennell KL, Wrigley TV, Hunt MA, Lim BW, Hinman RS. Update on the role of muscle in the genesis and management of knee osteoarthritis. Rheumatic Disease Clinics of North America, 2013 Feb;39(1):145-76. https://doi.org/10.1016/j.rdc.2012.11.003 PMID: 23312414

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

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

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

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

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

Medical Disclaimer

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

Ever find yourself thinking, “I’m doing everything right, so why does my pain keep coming back?” If pain feels like a stubborn villain sabotaging your workouts, sapping your energy, and making you question your body, you’re not alone.
In this empowering solo episode, Stacey Roberts blends science and empathy to unveil the hidden reasons pain lingers after 40, from sneaky hormonal shifts to misunderstood gut triggers and what most PTs never discuss. You’ll discover why “just push through” makes things worse, what actually works to calm an inflamed system, and how to reframe pain as your body’s call for change, not a personal failure.
Don’t wait! Every day spent guessing is a day lost to joy. Listen now to unlock hope and next steps that could change everything. This approach is compassionate, practical, and simply not taught anywhere else.

Timestamped Highlights
[00:00] – Why “powering through” your pain may actually set you back for years
[00:01:46] – You’re stretching, exercising, doing ALL the right things… so why is your body still screaming?
[00:03:13] – What started as an injury may not just be about your muscles or joints anymore—prepare to unlearn what you thought you knew
[00:04:41] – How aging unlocks a “layer cake” of inflammation, nervous system sensitivity, and hormonal chaos
[00:05:44] – The massive blind spot around hormones—even the cleanest eaters can hurt if this is off
[00:07:59] – When standing, food, or your old workouts suddenly unleash pain: what changed, and what you can control
[00:09:04] – Eating “healthy” doesn’t guarantee relief: the gut-joint link that’s quietly driving pain
[00:13:47] – When exercise hurts instead of helps: breaking the myth of “no pain, no gain” in your 40s and 50s

References:
Using These Common Painkillers After Surgery May Be Slowing Recovery – New Study Finds. https://scitechdaily.com/using-these-common-painkillers-after-surgery-may-be-slowing-recovery-new-study-finds/
RICE Method – Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/rice-method
Laumet, S., Edwards, A. M., Inyang, K. E., & Laumet, G. (2025). Unexpected Role of TNFα Signaling in the Resolution of Postoperative Pain in Mice. Journal of Pain Research. DOI: 10.2147/JPR.S543971
Tazreean, R., Nelson, G., & Twomey, R. (2022). Early mobilization in enhanced recovery after surgery pathways: current evidence and recent advancements. Journal of Comparative Effectiveness Research, 11(2), 121–129. https://doi.org/10.2217/cer-2021-0258

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

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

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

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

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

Medical Disclaimer

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