In this episode of The Pain Free Athlete Podcast, Dana Jones sits down with Roscoe Kirby, computer vision engineer, founder of Roscode Tech, host of The Muscle Growth Podcast, and lifelong athlete, for a deep dive into injury recovery, training philosophy, and the role of strength in long-term health. Roscoe shares how a major squatting injury in 2019 changed the way he viewed training, recovery, and biomechanics, ultimately pushing him to study evidence-based performance and build his “bigger, stronger, better” approach to fitness and longevity. Together, Dana and Roscoe challenge outdated ideas about keeping the spine “perfectly straight,” explore why movement and progressive loading matter after injury, and discuss how athlete recovery is often better served by smart rehabilitation than by total rest.

They also unpack common recovery methods like RICE, compare static and dynamic stretching, and talk about the value of heat, sauna use, and individualized programming for performance and pain-free training.

The conversation closes with a bigger-picture look at athlete burnout, youth sports pressure, and why helping athletes build resilience, autonomy, and sustainable habits may matter as much as winning.

About Roscoe:

Roscoe Kirby is a computer vision engineer, athlete, and host of The Muscle Growth Podcast. He brings an evidence-based approach to training, recovery, and performance, with a focus on building muscle, strength, and long-term health. Drawing from both his engineering background and more than a decade of lifting experience, Roscoe helps make fitness science practical, accessible, and actionable.

Roscoe’s Links:

https://roscoekerby.com/

https://themusclegrowthpodcast.com/

https://www.youtube.com/@TheMUSCLEGROWTHPodcast

https://www.instagram.com/roscoe.kerby/

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, Dana Jones sits down with Dr. William “Bill” Truesdale, a former competitive powerlifter, master bodybuilder, educator, author, and fitness conditioning instructor. They explore how an early shoulder injury, a love of sports, and a lifelong commitment to learning shaped Dr. Bill’s philosophy around training, recovery, and sustainable performance. Dr. Bill shares how he moved from hockey into powerlifting, what he learned about the connection between the body and the mind, and why pain-free training is about more than avoiding injury — it’s about building resilience for life. The conversation also covers his work in education, special education, school leadership, and adult fitness, showing how teaching and coaching go hand in hand. This episode is especially valuable for athletes, active adults, coaches, and anyone who wants to stay strong without breaking down. Dr. Bill’s message is clear: train smart, recover well, and respect the long game.

Bill’s Bio:

Dr. William Truesdale is a former competitive powerlifter and master bodybuilder who has spent his career turning disciplined training into a science of sustainable, pain‑free performance. As a Fitness Conditioning Instructor at West Lawn Park, he blends decades of strength‑sport experience with evidence‑based coaching to help athletes and everyday movers build resilient, high‑functioning bodies. Known for his sharp eye for movement, his commitment to long‑term joint health, and his ability to translate complex biomechanics into practical, empowering guidance, Dr. Truesdale has become a trusted mentor for those seeking strength without sacrifice. His work centers on developing pain‑free performance, optimizing functional strength, and teaching athletes how to train smarter so they can stay in the game for life.

Bill Links:

https://www.drbilltcoaching.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, Dana Jones talks with Allison Ray Benavides, LCSW, a therapist and chronic pain management coach, about the connection between chronic pain, hyper vigilance, and the nervous system. Allison shares how her background in hospice care led her into pain reprocessing work, why she often supports men with chronic symptoms, and how mind-body approaches can help people feel safer in their bodies.

Dana and Allison also discuss the “push through” mindset common in athletes and high achievers, the limits of the medical model alone, and why collaboration with a therapist or coach can make healing feel more manageable. Allison explains how noticing body sensations, thoughts, and patterns is often the first practical step toward relief.

Allison’s Bio:

Allison Ray Benavides, LCSW, is a licensed clinical social worker, therapist, and chronic pain management coach who helps people turn down pain, symptoms, and overwhelm so they can turn up their lives. With a background in hospice and medical social work, Allison brings a compassionate, holistic approach to healing that blends clinical expertise with energy psychology, CBT, and mind-body support. She now works with individuals living with chronic pain, persistent symptoms, and complex health challenges, including a specialized focus on supporting high-achieving men in pain.

Allison’s Links:

www.ChronicPainConsulting.com

The Places We Land

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 talks with Dr. Gabriel Posner, somatic educator, neuromuscular therapist, and author of Somatic Techniques for Massage Therapists. Gabriel shares how his path from psychology and massage therapy led him into clinical somatics, and why helping people get out of pain starts with helping them reconnect with their bodies. They explore sensory motor amnesia, elevated resting tone, and why many chronic pain patterns are tied more to habit, tension, and loss of awareness than to structural damage. Gabriel also explains how touch, movement, and slow mindful release can help clients and practitioners unlock more ease, better self-regulation, and lasting change.

They also discuss the importance of treating the whole person, not just the symptom, and how practitioners in massage, training, PT, and other bodywork fields can use somatic principles to reduce burnout and improve results. Gabriel closes by sharing details about his book, trainings, and his mission to help bodyworkers work more effectively, sustainably, and compassionately.

Gabriel’s links:

Web: https://www.elevatedsomatics.com/

Instagram: https://www.instagram.com/elevated_somatics

TikTok: https://www.tiktok.com/@soma_to_soma?is_from_webapp=1&sender_device=pc

Somatics Book: https://www.elevatedsomatics.com/book/somatic-techniques-for-massage-therapists-book

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 Painfree Athlete Podcast, Dana Jones sits down with Daniel Esposito, former NFL player, masters track gold medalist, and founder of the Undo Method. Daniel shares the shocking health challenges he faced after football, including chronic pain, fibromyalgia, inflammation, and the possibility of multiple joint replacements before age 50. He explains how his recovery journey led him to create a practical system focused on inflammation, collagen, oxidative stress, oxalates, and other key factors that can contribute to chronic pain. Daniel also breaks down his Flexibility Fuel supplement, his 33-breath practice, and the role that nutrition and lifestyle play in improving mobility and long-term health. This conversation is especially powerful for athletes, active adults, and anyone looking for a fresh perspective on pain, healing, and resilience. Daniel also shares why he made the Undo Method free so more people can access the tools and education he believes can help reverse chronic pain naturally.

Daniel’s Links:

Web: https://undu.me/

Instagram: https://www.instagram.com/undumethod/

Threads: https://www.threads.com/@undumethod

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 is joined by Lida Johnson — certified health coach, nutritionist, personal trainer, behavioral change specialist, pre-diabetes lifestyle coach, and endurance athlete extraordinaire.Lida's journey didn't begin in a gym or on a track. It began with leaving a toxic family situation at 18 and finding herself on the Appalachian Trail — having never hiked a day in her life. What started as a bold leap into the unknown became a 2,100-mile lesson in grit, consistency, and the power of putting one foot in front of the other. She went on to summit Mount Kilimanjaro (sick, at 18,000 feet, and still made it to the top), complete Iron Man distance triathlons, hike the Inca Trail in Peru, and much more.

In this conversation, Dana and Lida dig into:

The food-exercise trap — why using food as a reward or punishment after training backfires, and how to shift to thinking of food as fuel rather than currency.

Pre- and post-workout nutrition — what athletes actually need to eat before and after training, and why most people are getting it wrong.

Sleep as a performance tool — Lida shares how helping a client go from four hours of sleep to a consistent routine led to weight loss without changing a single thing about her diet.

Behavior change that actually sticks — why education, not willpower, is the key to lasting habits, and how understanding the why behind a change makes all the difference.

The 80/20 rule — Lida's philosophy that doing the right things 80% of the time leaves room for the other 20% that is just life — and that's perfectly okay.

Lida also gives us a sneak peek at her upcoming book, Six Million Reasons to Hope: Finding Inner Light After a Life of Hurt, releasing in July 2026. Part memoir, part workbook, it follows her personal journey through trauma, sugar addiction, and emotional struggle — and guides readers through her signature "Triple E" framework: Explore, Educate, and Empower.

Lida’s Bio:

Lida Johnson is a Health & Wellness Strategist and the founder of Head-to-Toe Coaching, where she helps people build personalized, sustainable habits for better physical, mental, and emotional well-being. Her approach focuses on creating practical systems around movement, nutrition, stress management, mindset, and daily routines rather than relying on willpower alone. Lida is also an endurance athlete whose background includes thru-hiking the Appalachian Trail, Ironman-distance triathlons, CrossFit, and indoor rowing, and she speaks powerfully about the idea that everyone is an athlete in their own way. She is the author of the upcoming book 6 Million Reasons to Hope: Finding Inner Light After a Life of Hurt, which is scheduled for release in early July 2026.

Links to include

• Website: headtotoecoaching.com
• LinkedIn: Lida Johnson - Head-to-Toe Coaching
• Instagram: https://www.instagram.com/lidaheadtotoe/

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, Dana sits down with Micki Woodford, founder of MASE Fitness in Jacksonville, Florida. Micki is an NASM Certified Personal Trainer, Group Fitness Instructor, Fitness Nutrition Specialist, Yoga Instructor, Paddleboard Instructor, and endurance athlete with a master's in exercise science from Liberty University. Her studio is located inside St. John Sports and Spine Chiropractic — an NASM partner facility.

Micki's Bio:

Micki Woodford is a certified personal trainer with a master's in exercise science and a focus in nutrition Wellness. As a military spouse, she has experienced a variety of physical moves and changes. The only area of her life that has been more varied has been her professional experience. Mickey started her career after receiving her undergrad from Indiana University on the air broadcasting in Christian radio. She has been a video editor for ABC NBC News stations, high school media teacher, Camp director, and after years of reinventing herself, she fell in love with the world of Fitness. A friend talked her into getting her 200-hour yoga certification and she immediately added more certifications, including group fitness instructor, paddle board, trx certified trainer and countless other certifications. She started her fitness business Mase Fitness in Jacksonville about 5 years ago and it has been a joy and a challenge. It was working with clients that inspired her to write a book. She homeschools her daughter and loves spending time with her family. As family. They love working out, hiking, shooting their bows and climbing together. Mickey is from Indiana, currently lives in Florida and calls home wherever the Navy takes them.

Micki’s Links:

Website: www.masefitness.com

Email: micki@masefitness.com

Instagram: @m_a_s_e_fitness

Facebook: https://www.facebook.com/FitnesswithMicki#

App: https://apps.apple.com/us/app/mase-fitness-personal-training/id6755548733

Mase Fitness Personal Training

Book: https://a.co/d/07RQwRFK

Facebook group for book: 180 You Turn

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.