Live Well with Arthritis

Episode 47: The Live Well with Arthritis Podcast

#47 Skatepark to Yoga Mat: Jamie Boder on Movement, Strength and Living Well with Axial Spondyloarthritis

Have you ever been told to stop doing the thing you love most? Host Emily Johnson welcomes Jamie Boder, personal trainer, yoga teacher and director of Yoga for AS, who was diagnosed with ankylosing spondylitis and Crohn's disease over a decade ago.

Jamie had been skateboarding since he was nine, and at diagnosis he could hardly walk. Handed a sheet of exercises and told to stop skating, he felt unsafe in his own body, isolated from his friends and in denial. YouTube yoga became his way back, and today he helps people with inflammatory arthritis build strength, mobility and confidence through flares, remission and everyday life.

In this conversation Jamie opens up about the grief of diagnosis, explains why arthritis is not an injury, shares practical ways to start moving safely, and guides us through a short breathing practice. Honest, practical and full of hope.

Note: This episode includes a short guided breathing exercise. Please listen to the safety note before you join in.

Topics covered:

Jamie's Story
From Skateboarder to Diagnosis Being told to stop skateboarding, and what "you're not safe" did to his confidence
Not Just an Injury Grief, dread and denial, and why inflammatory arthritis is a whole-body condition
Feeling Alone in a Crowd Isolation, invisible symptoms like fatigue and brain fog, and a "midlife crisis at 18"

Movement for Life
Beyond the Piece of Paper The gap between physio and lifelong movement, and why progress isn't linear
Safe, Accessible, Joint-Specific Where to start, from isometrics to a bucket of rice for sore wrists, and the client with a fully fused spine who now stands taller
Moving Through a Flare Why it's rarely the movement, why you can't out-train inflammation, and gentler options like restorative yoga and hydrotherapy

Breath, Mind and Community
Light, Slow, Deep A guided breathing practice and the science of breathing less, inspired by Patrick McKeown
Yoga Nidra and Uncertainty Meditation with ADHD, restoring energy, and learning to tolerate uncertainty
Your Support Network Matters Finding community, friends who get it, and the real hero's journey

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

Jamie Boder
Instagram: https://www.instagram.com/jamieboder/
YouTube: https://www.youtube.com/c/JamieBoder
Yoga for AS @yogaforas
Instagram: https://www.instagram.com/yogaforas/
Website: https://yogaforas.com

Emily Johnson @ArthritisFoodie
Instagram: https://www.instagram.com/arthritisfoodie/
TikTok: https://www.tiktok.com/@arthritisfoodie

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

Also mentioned
The Breathing Cure by Patrick McKeown
Oxygen Advantage: https://oxygenadvantage.com
Hosted on Acast. See acast.com/privacy for more information.

Episode 46: The Live Well with Arthritis Podcast

#46 Premier League to Patients: Consultant Dr Sam Botchey on Exercise, Inflammation and Arthritis

What if the one thing that could change your health the most is something you can start today? Host Emily Johnson welcomes Dr Sam Botchey, a consultant in musculoskeletal, sport and exercise medicine based in London, who has worked with Chelsea, Arsenal, Tottenham, Brentford, Saracens and London Irish.

Sam has seen first-hand how elite athletes look after their bodies, from sleep and personalised nutrition to recovery, and he is on a mission to bring that evidence-based approach to everyone else. In this conversation he explains why there is nothing more important than exercise, how metabolic dysfunction and ultra-processed food drive chronic inflammation, the signs you might be chronically inflamed even when your blood tests come back normal, and why muscle is your organ of longevity. He also demystifies orthobiologic treatments like PRP and hyaluronic acid, gives his honest take on supplements, and shares a patient story that shows just how powerful lifestyle medicine can be. Practical, motivating and full of hope, whatever your age or starting point.

Topics covered:

From Elite Sport to Everyday Life
What Elite Athletes Get Right Sleep, personalised nutrition and recovery, and why the rest of us are years behind
Nothing More Important Than Exercise How movement improves every chronic disease, and why a little goes a long way when you're starting out
You're an Athlete of Life Building a winning mindset for your health

Inflammation, Metabolism and Muscle
Chronic vs Acute Inflammation How exercise reduces chronic inflammation, and what metabolic dysfunction and ultra-processed food have to do with it
Inflamed but Normal Bloods? The signs to watch for, from morning stiffness to swollen small joints and night-time pain
Muscle Is Your Organ of Longevity Anabolic resistance, and why strength training matters more as we get older

Treatments, Supplements and Recovery
Orthobiologics Explained PRP, hyaluronic acid, bone marrow aspirate and stem cells, and how accessible they are in the UK
Throw Your Supplements in the Bin? Why untargeted supplements rarely help, and Sam's top three: vitamin D, omega-3 and creatine
Lifestyle as Medicine The patient whose Achilles pain went before treatment even started, plus quick-fire tips on ice vs heat, morning stiffness and oily fish

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

Dr Sam Botchey @drbotch
Instagram: https://www.instagram.com/drbotch/
Website: https://www.drbotchey.com/
Clinics: Lanserhof at The Shard, Spire Thames Valley Hospital, Princess Margaret Hospital Windsor

Emily Johnson @ArthritisFoodie
Instagram: https://www.instagram.com/arthritisfoodie/
TikTok: https://www.tiktok.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie
Hosted on Acast. See acast.com/privacy for more information.

Episode 45: The Live Well with Arthritis Podcast

#45 Not in Your Head: Psychologist Dr Sula Windgassen on Healing Through Mind and Body

Have you ever been told your symptoms are “all in your head”? Host Emily Johnson welcomes Dr Sula Windgassen, a leading health psychologist, researcher and author of It’s All In Your Body: A Practical Roadmap to Healing Through Mind-Body Connection.

Sula knows this territory first-hand. After university, recurring bladder infections turned into persistent pain and symptoms that test after test couldn’t explain, leaving her depressed and without hope. A mindfulness course, explored alongside her psychiatrist dad, began to change how she related to her body and, over time, her symptoms eased, setting her on the path to a Master’s and PhD at King’s College London, research into mindfulness for multiple sclerosis and IBS, and over 30 peer-reviewed papers. In this conversation, Sula explains why it is never “all in your head”, how stress and emotions show up physically in the body, and how to rebuild trust in your body whether you’ve been dismissed, newly diagnosed or living with a chronic condition for years. Compassionate, grounded in science and full of hope.

Topics covered:
Sula’s Story and the Science
From Patient to Psychologist Unexplained symptoms, a first mindfulness body scan, and the moment her sense of humour came back
The Biopsychosocial Model Why it doesn’t mean your illness is psychological, and how allostatic load explains the wear and tear of ongoing stress
Top-Down, Bottom-Up and Bioplasticity Working with both mind and body, and the body’s remarkable capacity to change

Breaking the Symptom Spiral
The Symptom Spiral How pain, thoughts, emotions and behaviour feed each other, and where you have choices
Still Waiting for Answers? Sula’s two-track plan for advocating for yourself while looking after yourself in the meantime
Rebuilding Trust in Your Body Curiosity, non-reactivity, noticing your nervous system states, and why the basics are underrated

Grief, Identity and Simply Being
The Grief of a Diagnosis Why grief isn’t linear, and why going back and forth doesn’t mean going backwards
You Are Not Your Illness Two overlapping circles, the three phases of adjustment, and reconnecting with your values
Human Doings Why rest is productive, how our phones get in the way, and Sula’s daily practice of savouring

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

Dr Sula Windgassen @the_health_psychologist
Instagram: https://www.instagram.com/the_health_psychologist/
Website: https://healthpsychologist.co.uk
Book: It’s All In Your Body: A Practical Roadmap to Healing Through Mind-Body Connection
Podcast: How We Really Feel: https://www.howwereallyfeel.com/

Emily Johnson @ArthritisFoodie
Instagram: https://www.instagram.com/arthritisfoodie/
TikTok: https://www.tiktok.com/@arthritisfoodie
Further Resources: https://linktr.ee/arthritisfoodie
Hosted on Acast. See acast.com/privacy for more information.

Episode 44: The Live Well with Arthritis Podcast

#44 Wheelchair to West End: Ana Villafañe on Living with RA for 30 Years

One in four of us live with arthritis, so why do so many of us feel like we’re the only one? Host Emily Johnson welcomes her dear friend Ana Villafañe, the actor and singer who originated the role of Gloria Estefan in Broadway’s On Your Feet! and is now making her West End debut as Ava Gardner in Sinatra: The Musical.

Diagnosed with juvenile rheumatoid arthritis at just seven years old, Ana spent months in hospital and time in a wheelchair as a child, and was told she’d never wear heels or run. Thirty years on, and four years after a hip replacement, she opens up about the parts of RA nobody sees: years of denial, the night she told Gloria Estefan the truth, stilettos on a raked stage, and the question from her rheumatologist that changed everything: “Why don’t you think you deserve to feel good?” Raw, funny and deeply moving, this conversation is a reminder that you are not alone, and you’re going to be okay.

Topics covered:

Growing Up with RA
Diagnosed at Seven Falling ill at the 1996 Olympics and first hearing the words 'juvenile rheumatoid arthritis'
Not the Only One How summer camps for kids with arthritis and disabilities changed everything
From Sick Girl to Showgirl Feeling like a burden, and how singing turned 'the girl who couldn’t' into the girl who could

Denial, Disclosure and the Spotlight
Rebranding in LA Skipping meds, hiding flares, and dating with an invisible condition
'So I Can Trust You' Telling Gloria Estefan about her RA, and eight months on Broadway without calling out
Behind the Curtain Stilettos on a raked stage, compression boots, and the reality of 8 shows a week

A New Hip and a New Mindset
Deserving to Feel Good The question that led to a hip replacement six days after wrapping a film
Visibly Disabled Again Crutches, kindness from strangers, and walking the red carpet anyway
Non-Negotiables Sleep, fuel, movement and medication, and learning to run after being told she never would

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

Ana Villafañe @anavillafaneofficial
Instagram: https://www.instagram.com/anavillafaneofficial/
TikTok: https://www.tiktok.com/@anavillafaneofficial
New single, Suelta: https://open.spotify.com/track/0ghIrWV5H2CQPmcAtVB4rR
Sinatra: The Musical, Aldwych Theatre, London

Emily Johnson @ArthritisFoodie
Instagram: https://www.instagram.com/arthritisfoodie/
TikTok: https://www.tiktok.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie
Hosted on Acast. See acast.com/privacy for more information.

Episode 43: The Live Well with Arthritis Podcast

#43 Rage into Change: Evelyn Scott on Endometriosis, Chronic Pain, and Advocacy

Have you ever been medically gaslit, told your pain was “normal,” or that it was all in your head? If so, this episode is for you. Host Emily Johnson welcomes Evelyn Scott, a Surrey-based academic turned women’s health advocate and author of A Bloody Scandal: How Medicine Fails Women in Pain.

Evelyn lives with severe endometriosis, a condition it took fifteen years to diagnose, with symptoms dismissed from her early teens as “just a bad period.” After being failed again and again by the very systems meant to help her, and finally diagnosed by pure chance in A&E, she began sharing her story online, building a community of tens of thousands of women and discovering that gynaecological neglect is a global scandal. In this honest and empowering conversation, Evelyn opens up about medical misogyny, the real cost of years of dismissal, and the practical tools that help her advocate for herself. Whether that is writing notes before appointments, to learning that you can always say no to your doctor. Whether you live with arthritis, endometriosis, or any chronic condition where you’ve had to fight to be believed, this episode is a reminder that you are the expert of your own body, and you are not alone.

Topics covered:

Fighting to Be Believed
Normalised From the Start Bleeding through her school uniform, being bullied, and told “everyone has periods”
Fifteen Years to Diagnosis Dismissed for over a decade, “normal” scans, and a diagnosis found by chance
Finally Seen The strange relief of proof that it was never “all in her head”

A Bloody Scandal
Medical Misogyny “Just get pregnant,” “you’re wasting our time,” and being called hysterical
Why Women Are Failed Gynaecological neglect across the UK, US and Australia
A Better Way Empathy-led medicine, care plans, and treating endometriosis as an inflammatory disease

Advocating for Yourself
You Can Say No Noting dismissals on your records and asking for second and third opinions
Your Secret Weapon Writing notes, bringing someone with you, and using PALS and your MP
Rest and Be Kind Painkillers, hot water bottles, therapy, and learning to trust your body again

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

Evelyn Scott @evelynscott1987
Instagram: https://www.instagram.com/evelynscott1987/
Book: A Bloody Scandal: How Medicine Fails Women in Pain (available from Waterstones, Amazon, WHSmith and all good booksellers)
Waterstones: https://www.waterstones.com/book/a-bloody-scandal/evelyn-scott/9780008761349

Emily Johnson @ArthritisFoodie
Instagram: https://www.instagram.com/arthritisfoodie/
TikTok: https://www.tiktok.com/@arthritisfoodie

Further Resources: https://linktr.ee/arthritisfoodie
Hosted on Acast. See acast.com/privacy for more information.