The Pain Free Formula

Ever wondered why so many experts urge you to “lift heavy” even as you age? Are you secretly worried you’ll get injured, or that it’s too late to start?
In this episode, host Stacey Roberts sits down with Wisconsin Sports Performance founder, Stephen Linzmeier, a coach with a game-changing approach to building lifelong strength and resilience.
You’ll discover the most common mistakes people make when starting (or restarting) heavy lifting, how it’s not just about muscle but true power and confidence, and why injury prevention is the foundation you can’t skip. Hear real-life breakthroughs from a 70-year-old client deadlifting 200 pounds, to how setbacks fueled personal and athletic transformation.
Don’t wait: Tune in now to discover proven ways to move, feel, and live better before pain or fear hold you back. This episode unpacks actionable solutions and mindset shifts you won’t find anywhere else.

Timestamped Highlights
[00:00:00] – The “ice slip” test: why power matters, especially in Wisconsin winters
[00:02:22] – How a small-town athlete learned real strength after being cut
[00:05:14] – From dream school setback to embracing a purpose-driven path
[00:09:14] – Why women benefit deeply from strength training—the hamburger analogy revealed
[00:16:28] – Meet Carla, age 70, deadlifting 200 lbs and redefining limits
[00:20:52] – The silent risk: losing muscle power as we age (and what to do about it)
[00:24:14] – Two injury-proof exercises to ignite your comeback—no weights needed
[00:26:42] – Flexibility, fear, and why a supportive coach makes all the difference

About The Guest
Meet Stephen Linzmeier, the mastermind behind Wisconsin Sports Performance, a one-of-a-kind gym that caters to athletes of all ages and adults looking to achieve their fitness goals. As a former collegiate strength coach, Stephen brings his vast knowledge and cutting-edge training techniques to his clients to provide them with the results they desire.
What sets Wisconsin Sports Performance apart is its ability to create a fun and engaging environment that athletes will want to return to. For athletes ages 12 and up, their program focuses on increasing strength, power, speed, and agility, and includes weekly testing of vertical and 20-yard dash. Meanwhile, for adults, the program is a combination of circuit training and strength training that helps them lose inches fast.
But who is Stephen Linzmeier, and how did he become the powerhouse behind this incredible gym? Born and raised in Manitowoc, WI, Stephen realized he could get paid to train athletes while in high school. He went on to earn his Exercise and Sports Science degree from UW-L and worked as an assistant strength coach at Butler University and the University of Indianapolis.
In 2014, Lincoln Memorial University in TN chose Stephen to start up their strength program and lead 12 athletic programs, a ride he describes as fun, as the Men's basketball team won 4 conference championships and went to back-to-back Final 4s. He then took the strength coach position at Brookfield East, where he helped football and women's swimming win a state title. This led to the opening of Wisconsin Sports Performance on December 1st, 2021, a dream that had been burning within Stephen for a long time.
Stephen's favorite part of his job is seeing athletes and adults achieve goals they never thought possible while building a love for the weight room. To connect with Stephen and learn more about Wisconsin Sports Performance, you can follow them on Instagram @WISportsPerformance, visit their website at wisconsinsportsperformance.com, or call/text (414) 409-8707 or email [email protected].
In summary, Wisconsin Sports Performance is the gym you've been searching for if you're an athlete looking to increase your strength, power, speed, and agility or an adult looking to lose inches fast. With Stephen Linzmeier at the helm, you can rest assured that you'll be in the hands of a true fitness expert who is passionate about helping his clients achieve their goals.
🔗 LinkedIn | Website | Instagram | Facebook | Email

Mentioned Resources:
YouTube - Wisconsin Sports Performance
Split squat, iso hold, and TRX bodyweight exercises
PNF stretching techniques
Butler University
Lincoln Memorial University
University of Wisconsin-La Crosse
Road America
Gearbox
Valders High School

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...

What if pain isn’t just a symptom, but a secret messenger from your body… one that you could finally decode?
In this eye-opening episode, Stacey Roberts peels back the hype on spring greens, inflammation, and the little-known connection between your gut and your joints. She reveals why “healthy” foods like spinach aren’t always so innocent and how personalizing your plate can accelerate true healing. From science-backed smoothie secrets to real-life stories of unexpected food sensitivity, you’ll hear exactly how to stop chasing symptoms and finally break free from pain.
Don’t wait. Tune in now to avoid years of frustration, learn practical anti-inflammatory rituals you won’t find anywhere else, and discover why your next bite could change everything.

Timestamped Highlights
[00:00:00] – Shocking truth: Why spinach can cause inflammation for some
[00:01:23] – Spring cravings decoded—your body’s natural wisdom revealed
[00:02:52] – The 7-day experiment that dropped real inflammatory markers
[00:04:34] – The Gut-Joint Axis: How smoothies can soothe pain (or spark it)
[00:06:17] – Stacy’s personal wake-up call: When “healthy” became harmful
[00:07:41] – Customizing your healing: The myth of one-size-fits-all foods
[00:09:22] – How your gut diversity holds the key to pain-free living
[00:13:31] – Simple grocery swaps and recipes for instant anti-inflammatory wins

References:
Life Diet: Perzia B, Ying GS, Dunaief JL, Dunaief DM. Once-Daily Low Inflammatory Foods Everyday (LIFE) Smoothie or the Full LIFE Diet Lowers C-Reactive Protein and Raises Plasma Beta-Carotene in 7 Days. Am J Lifestyle Med. 2020 Oct 5;16(6):753-764. doi: 10.1177/1559827620962458. PMID: 36389047; PMCID: PMC9644139.

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 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.