Episode 17: The Live Well with Arthritis Podcast

#17 Mind-Body-Gut: Mastering Inflammation with Nutritionist Eli Brecher

In this episode, host Emily Johnson welcomes Eli Brecher (ANutr), a registered associate nutritionist specialising in gut health, immunity, and inflammatory conditions.

Eli has lived with Crohn’s Disease since the age of 8 and brings a deeply empathetic and personal perspective to autoimmunity. She explains the impact of the Mind-Body-Gut Method, with her expertise in clinical nutrition and recipe development offers a practical bridge between science-backed principles and everyday living.

Topics covered:

Lived Experience

• Eli’s Journey: Crohn’s in childhood and finding remission
• Gut Health: How it impacts immunity and systemic inflammation
• Red Flags: Silent symptoms in the skin, joints, and brain that signal gut dysbiosis

Anti-Inflammatory Nutrition

• Plate Additions: Why adding plants, Omega-3s, and herbs is better than cutting foods out
• Closed Kitchen Rule: Why finishing dinner 3 hours before bed matters
• DIY Nutrition: Easy, low-cost wins like making anti-inflammatory herbal teas

360° Healing Toolkit

• Sleep Science: Tart cherry juice, tryptophan, and morning sunlight to regulate your circadian rhythm
• Stress Management: Building a personalised toolkit that works for you
• Gut-Brain Axis: How nervous system regulation directly calms inflammation in the body

About the podcast:

With a focus on reducing inflammation and improving daily life, this podcast features expert interviews, science-backed strategies, and real stories from people living with all types of arthritis.

Emily combines her 12+ years of lived experience and insights from healthcare professionals to offer practical, encouraging steps that help you feel healthier, happier, and less alone when living with arthritis.

Emily is a bestselling author, certified coach, and founder of Live Well with Arthritis.

Episode Links:

Live Well with Arthritis Waitlist: https://www.livewellwitharthritis.com/waitlist

FREE Workbook: https://www.livewellwitharthritis.com/signup-free-download

Eli Brecher @elibrechernutrition

• Instagram: https://www.instagram.com/elibrechernutrition/
• Website: https://www.elibrecher.co.uk/

Emily Johnson @ArthritisFoodie:

• Instagram: https://www.instagram.com/arthritisfoodie/
• TikTok: https://www.tiktok.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie

Episode 16: The Live Well with Arthritis Podcast

#16 Breathwork for Pain: Mastering Inflammation with Tim van der Vliet

In this high-energy episode, host Emily Johnson sits down with Tim van der Vliet, a former Amsterdam stock trader turned world-leading breathwork and cold exposure expert. After years in the high-adrenaline world of the trading floor, Tim discovered how to master his body’s stress response using ancient wisdom and modern science.

Tim shares his journey from burnout to becoming a breathwork nerd explaining how his TT Method (Tim’s Techniques) serves as a '£500 pill' for anyone living with chronic pain, inflammation, and arthritis.

Topics Covered:

Inflammation & the Science of Breathwork

• 3 Pillars of movement, cold exposure, and the TT5 technique
• How rhythmic breathing lowers pro-inflammatory markers and reduces pain
• Targeted breathing to optimise the gut-brain axis, where serotonin & dopamine are produced

Stress & Nervous System Regulation

• Using controlled stressors like ice baths and breath holds to reset the nervous system
• How 5 mins of targeted breathwork efficiently activates the parasympathetic nervous system more than 1hr of seated meditation

Practical Tools & Arthritis Case Studies

• Tim's arthritis clients regaining mobility, reducing medication, and even achieving full remission
• Demo of the 4-2-8 'Panic Reset' to instantly calm the heart rate, plus TT5 Signature

About the podcast:

With a focus on reducing inflammation and improving daily life, this podcast features expert interviews, science-backed strategies, and real stories from people living with all types of arthritis.

Emily combines her 12+ years of lived experience and insights from healthcare professionals to offer practical, encouraging steps that help you feel healthier, happier, and less alone when living with arthritis.

Emily is a bestselling author, certified coach, and founder of Live Well with Arthritis.

Episode Links:

Live Well with Arthritis Waitlist: https://www.livewellwitharthritis.com/waitlist

FREE Workbook: https://www.livewellwitharthritis.com/signup-free-download

Tim van der Vliet @tim_vandervliet

• Instagram: https://www.instagram.com/tim_vandervliet/
• YouTube: https://www.youtube.com/timvandervliet
• Website: https://www.timvandervliet.com/

Emily Johnson @ArthritisFoodie:

• Instagram: https://www.instagram.com/arthritisfoodie/
• TikTok: https://www.tiktok.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie

Episode 15: The Live Well with Arthritis Podcast

#15 Social Inflammation: How Relationships Impact Arthritis and Why

Are your relationships inflaming your joints? This week, host Emily Johnson explores the powerful, often invisible connection between your social environment and chronic pain.

Drawing on the latest research in psychoneuroimmunology, Emily explains why 'Social Inflammation' is more than just a feeling, it is a biological reality. From the way chronic conflict triggers pro-inflammatory cytokines like IL-6, to the physical 'heat' of shame and the metabolic cost of self-censoring, this episode reveals how your immune system responds to emotional safety.

Emily shares her personal insights on the importance of authenticity, explaining why 'owning your truth' is a physiological necessity for anyone living with an inflammatory condition. Whether you’re dealing with 'biological incongruence' or looking for the anti-inflammatory power of a safe hug, this episode offers a roadmap to regulating your nervous system through connection and boundaries. And, how powerfully nourishing the right relationships can be.

Topics covered:

• The Nervous System & Biological Threat: Understanding the HPA axis and why your body can’t tell the difference between a predator and a difficult conversation.
• The High Cost of Self-Censoring: Why 'keeping the peace' might be fuelling your flares through biological incongruence.
• What is Social Inflammation? The science of how rejection and conflict 'turn on' pro-inflammatory genes.
• Support as Medicine: The role of Oxytocin in counteracting cortisol and relaxing 'muscle guarding.'
• The Power of Boundaries: Practical tools like the 'Exhale Hack', box breathing, and choosing proximity to peace.

About the podcast:

With a focus on reducing inflammation and improving daily life, this podcast features expert interviews, science-backed strategies, and real stories from people living with all types of arthritis.

Emily combines her 12+ years of lived experience and insights from healthcare professionals to offer practical, encouraging steps that help you feel healthier, happier, and less alone when living with arthritis.

Emily (Arthritis Foodie) is a bestselling author, certified coach, and founder of Live Well with Arthritis.

Episode Links:

Live Well with Arthritis: https://www.livewellwitharthritis.com/waitlist

Emily Johnson @ArthritisFoodie:

• Instagram: https://www.instagram.com/arthritisfoodie/
• Facebook: https://www.facebook.com/arthritisfoodie/
• YouTube: https://www.youtube.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie

References: PMC5442367 (Social Inflammation), PMC2820143 (HPA Axis and Inflammation), PMID: 24769019 (Oxytocin and Inflammation), PMC4391341 (Stress and IL-6), PMC5314421 (The Cost of Emotional Suppression)

Episode 14: The Live Well with Arthritis Podcast

#14 Root Causes & Remission: A Rheumatologist's Guide to Healing with Dr. Micah Yu

In this enlightening episode, host Emily Johnson welcomes Dr. Micah Yu (MD), a quadruple board-certified integrative rheumatologist specialising in rheumatology, integrative, and functional medicine.

As both a doctor and a patient living with arthritis, Dr. Micah brings a rare, personal perspective to autoimmunity. He explains how to bridge the gap between traditional symptom suppression and a root-cause approach to achieve true, whole-person healing. Dr Micah also wrote the foreword for Emily's first book Beat Arthritis Naturally, and signed off the content.

Topics covered:

Integrative Rheumatology

• Lived Experience: Dr. Micah’s journey with arthritis and finding remission.
• Combining Care: Conventional rheumatology and lifestyle medicine.
• Integrative vs. Functional: Differences in these medical approaches.

Science of Inflammation

• Triggers: Avoiding non-negotiables like ultra-processed foods and high salt.
• Social Impact: Why isolation and toxic relationships are pro-inflammatory.
• Epigenetics: How environment and genetics impact arthritis development.

Functional Medicine Healing Toolkit

• Root Causes: Screening for hidden triggers like gut dysbiosis.
• Vagus Nerve Hacks: Resetting the nervous system with breathwork and more.
• Movement: The science of myokines and why weightlifting helps.

About the podcast:

With a focus on reducing inflammation and improving daily life, this podcast features expert interviews, science-backed strategies, and real stories from people living with all types of arthritis.

Emily combines her 12+ years of lived experience and insights from healthcare professionals to offer practical, encouraging steps that help you feel healthier, happier, and less alone when living with arthritis.

Emily is a bestselling author, certified coach, and founder of Live Well with Arthritis.

Episode Links:

Live Well with Arthritis Waitlist: https://www.livewellwitharthritis.com/waitlist

FREE Workbook: https://www.livewellwitharthritis.com/signup-free-download

Dr. Micah Yu @myautoimmunemd

• Instagram: https://www.instagram.com/myautoimmunemd/
• Website: https://www.myautoimmunemd.com/

Emily Johnson @ArthritisFoodie:

• Instagram: https://www.instagram.com/arthritisfoodie/
• TikTok: https://www.tiktok.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie

Episode 13: The Live Well with Arthritis Podcast

#13 Movement as Medicine: How Kerrie-Anne’s Methods Relieve Chronic Pain

In this transformational episode, host Emily Johnson welcomes movement expert, author and creator of Move At Your Desk method, Kerrie-Anne Bradley.

Drawing on her personal journey with pain, as well as helping clients with arthritis and spinal injuries, she explains how movement can reduce the inflammatory load and chronic pain. This episode provides a compassionate, evidence-based toolkit for anyone who finds traditional exercise intimidating or painful during an arthritis flare.

Topics covered:

• Chronic Pain 'Shame Cycle': Why pushing through pain often backfires and how to signal safety to your nervous system
• Active Couch Potato Risk: Why 30 mins of exercise cannot offset the inflammatory effects of sitting for 10+ hours
• Body Literacy: Skills to read your body’s signals and manage joint-related aches before they escalate
• Bone-Focused Movement: Why focusing on the space between the ball-and-socket joints is more soothing for the brain than traditional muscle-focused workouts
• 4-Step Framework: A practical protocol for chronic pain: Check-in, Move a little, Re-check, and Schedule
• Guided Arthritis-Friendly Moves: Thoracic Infinity Signs, Seated Hinging, and Side-Bends (see YouTube!)
• Unilateral Breathing: Targeting stuck areas to release tension
• Client Success: Real-life stories of people with osteoarthritis regaining mobility after surgery or flares

About the podcast:

With a focus on reducing inflammation and improving daily life, this podcast features expert interviews, science-backed strategies, and real stories from people living with all types of arthritis.

Emily combines her 12+ years of lived experience and insights from healthcare professionals to offer practical, encouraging steps that help you feel healthier, happier, and less alone when living with arthritis.

Emily is a bestselling author, certified coach, and founder of Live Well with Arthritis.

Episode Links:

Live Well with Arthritis Waitlist: https://www.livewellwitharthritis.com/waitlist

Kerrie-Ann Bradley @kerrieannebradleymoves

• Instagram: https://www.instagram.com/kerrieannebradleymoves/
• Website: https://www.kerrie-annebradley.com/

Emily Johnson @ArthritisFoodie:

• Instagram: https://www.instagram.com/arthritisfoodie/
• TikTok: https://www.tiktok.com/@arthritisfoodie
• Facebook: https://www.facebook.com/arthritisfoodie/

Further Resources: https://linktr.ee/arthritisfoodie

Episode 12: The Live Well with Arthritis Podcast

#12 Winter Arthritis Pain Relief: How to Stay Flare-Free in Cold Weather

Struggling with joint stiffness in cold weather? This is your ultimate survival guide for managing arthritis in winter. Host Emily Johnson dives deep into why cold weather impacts joint pain, explaining the biological reasons why dropping temperatures lead to stiff joints and increased inflammation.

Emily shares her personal success story of staying flare-up free and healthy all season (so far!). With the science behind that 'treacle' feeling in your joints to the vital role of Vitamin D for immune health, this episode is packed with steps to help you to reduce arthritis pain during the winter season.

Topics covered:

• The Science of 'Winter Joints': Understanding synovial fluid viscosity and more.
• Morning Mastery: Tips for reducing morning stiffness before you get out of bed.
• The Vitamin D & K2 Connection: Why Vitamin D3 supports immune health and how to properly absorb it.
• Immune-Boosting Nutrition: Power of Sulforaphane, and five foods to help support immunity.
• Emily’s Winter Toolkit: 5-Tip takeaway to help you prevent arthritis flares and sickness.

About the podcast:

With a focus on reducing inflammation and improving daily life, this podcast features expert interviews, science-backed strategies, and real stories from people living with all types of arthritis.

Emily combines her 12+ years of lived experience and insights from healthcare professionals to offer practical, encouraging steps that help you feel healthier, happier, and less alone when living with arthritis.

Emily (Arthritis Foodie) is a bestselling author, certified coach, and founder of Live Well with Arthritis.

Episode Links:

Live Well with Arthritis: https://www.livewellwitharthritis.com/waitlist

Emily Johnson @ArthritisFoodie:

• Instagram: https://www.instagram.com/arthritisfoodie/
• Facebook: https://www.facebook.com/arthritisfoodie/
• YouTube: https://www.youtube.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie

References: PMC9354962, PMID: 39773699, PMC1001254, PMC10842779, PMC6213178

Episode 11: The Live Well with Arthritis Podcast

#11 Hormones and Arthritis: Emily’s Period Pain Strategies and More

In this 20-minute episode of The Live Well with Arthritis Podcast, host Emily Johnson navigates the complex relationship between your hormones and joint pain... with a particular attention on periods. Drawing from her current nutritional therapy studies and her own lived experience, Emily shares how hormonal shifts can 'add fuel to the fire' of arthritis inflammation. Discover the science behind why your pain levels change, Emily's personal toolkit for managing period flares, and the surprising role testosterone plays in male joint health.

Topics covered:

• The Four Pillars of Pain: The four possible instigators that increase pain during your period
• The 'Joint Bodyguard': How testosterone levels can influence the risk of arthritis
• The Adipose Connection: How body fat around the middle can create more inflammation
• Emily’s Essential Remedies: From a TENS machine to CBD to fast-acting pain relief
• Anti-Inflammatory Nutrition: Supporting your system with omega-3s, magnesium, and iron
• Stress Relief: How managing cortisol and maximising rest can help

About the podcast:

With a focus on reducing inflammation and improving daily life, this podcast features expert interviews, science-backed strategies, and real stories from people living with all types of arthritis.

Emily combines her 12+ years of lived experience and insights from healthcare professionals to offer practical, encouraging steps that help you feel healthier, happier, and less alone when living with arthritis.

Emily (Arthritis Foodie) is a bestselling author, certified coach, and founder of Live Well with Arthritis.

Episode Links:

Live Well with Arthritis: https://www.livewellwitharthritis.com/waitlist

Emily Johnson @ArthritisFoodie:

• Instagram: https://www.instagram.com/arthritisfoodie/
• Facebook: https://www.facebook.com/arthritisfoodie/
• YouTube: https://www.youtube.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie

References

PMC9354962

PMID: 39773699

PMID: 6859063

PMID: 23585131

PMC1001254

Episode 10: The Live Well with Arthritis Podcast

#10 Route to Recovery: Navigating Chronic Fatigue with Lauren Windas

In this episode, host Emily Johnson is joined by registered nutritionist, naturopath, and author Lauren Windas to tackle one of the most misunderstood symptoms of living with arthritis: chronic fatigue. As the co-founder of Ardere, Lauren brings both professional expertise and personal insight into how we can reclaim our energy.

Drawing on her own journey, Lauren explains the complex science behind Chronic Fatigue Syndrome (CFS/ME) and its significant overlap with inflammatory conditions. She explains why fatigue is more than just 'being tired' and offers a route to recovery.

Topics covered:

• Lauren’s Story: Overcoming post-viral fatigue to supporting others
• Science of Fatigue: The 3 Ps (Predisposition, Precipitating triggers, & Perpetuating factors)
• Medical Mishaps: Why standard tests often miss nervous/immune dysregulation
• Gut-Brain Link: How the gut and neuroinflammation influence brain fog & joint pain
• Navigating Healthcare: How to advocate for yourself and your symptoms
• Strategies for Recovery: Tips on pacing, mitochondrial support, and mindset

About the podcast:

With a focus on reducing inflammation and improving daily life, this podcast features expert interviews, science-backed strategies, and real stories from people living with all types of arthritis.

Emily combines her 12+ years of lived experience and insights from healthcare professionals to offer practical, encouraging steps that help you feel healthier, happier, and less alone when living with arthritis.

Emily (Arthritis Foodie) is a bestselling author, certified coach, and founder of Live Well with Arthritis.

Episode Links:

Live Well with Arthritis Waitlist: https://www.livewellwitharthritis.com/waitlist

Lauren Windas @laurenwindasnutritionist

• Instagram: https://www.instagram.com/laurenwindasnutritionist/?hl=en
• Website: https://www.laurenwindas.com/
• Book: https://www.amazon.co.uk/dp/B09BHFZGTY?linkCode=ssc&tag=onamzarthriti-21

Emily Johnson @ArthritisFoodie:

• Instagram: https://www.instagram.com/arthritisfoodie/
• TikTok: https://www.tiktok.com/@arthritisfoodie
• Facebook: https://www.facebook.com/arthritisfoodie/

Further Resources: https://linktr.ee/arthritisfoodie