Unpacking Pain

About Unpacking Pain

Unpacking Pain is a podcast about chronic pain - what causes it, how it affects our lives, and what we can do about it. Hosted by a pain scientist and a pain sufferer, it blends evidence-based science with lived experience to offer support, education, and empowerment. If you’ve ever felt unseen in your pain journey, know that you are not alone. Join us on Unpacking Pain as we peel back the layers of the chronic pain experience - where science meets story, and where knowledge opens doors to healing. Each week, Dr. Megan Steele, PT, DPT, PhD(c), and Holly Osborne, a chronic pain sufferer, sit down to explore the “three-legged stool” of chronic pain: the biological, psychological, and social. Together they demystify the science, share personal stories, and engage in candid conversations about the mind-body connection, treatment approaches, and the realities of living with and managing pain. What makes Unpacking Pain different is its unique yin-yang approach: Megan brings deep expertise in pain research and clinical practice, while Holly offers the raw honesty of 26 years of lived experience navigating chronic pain. Together, they create a space that is empathetic, candid, and enlightening. Topics include: - The neuroscience of pain and why it isn’t “all in your head” - Evidence-based pain management strategies that work in daily life - Practical strategies for coping and thriving with chronic pain - How stress, trauma, and emotions shape our pain journey - Stories of resilience, breakthroughs, and hope Whether you are living with chronic pain, supporting someone who is, or working as a health professional, this podcast offers insights that validate, educate, and inspire. Our goal is not just to explain chronic pain but to reframe it - making room for understanding, empowerment, and possibility. Your voice matters, we would love for you to send us your questions or share your story with us at unpackingpain@gmail.com. Together we can shed light on the realities of chronic pain, unpack the issues, and discover new ways forward. https://unpackingpainpodcast.com

Publisher

Holly Osborne and Megan Steele

Category

education · health & fitness · science

Language

en

Explicit

No

First episode

8 Jan 2026

Latest episode

13 Oct 2026

Latest episodes

19 episodes in the feed.

1. 

   13 Oct 2026

   Unpacking: The Language of Pain

   Why does pain fade for some people but persist for others long after an injury? Dr. Derrick Sueki joins Holly and Megan to explain how memory, associative learning, and emotional cues can influence chronic pain. Using examples from Pavlov’s conditioning research and his clinical work, he explores how fear, anger, sadness, loneliness, and shame may amplify pain responses. The conversation also covers the difference between acute and chronic pain, why communication between patients and providers often breaks down, and how understanding a person’s “pain language” can support treatment. For clinicians and people living with chronic pain, this interview offers a practical reminder: empathy, safety, and hope can be important parts of the healing process. Guest: Derrick Sueki (https://www.apu.edu/faculty/dsueki/), PT, DPT, PhD, GCPT, OCS, FAAOMPT Dr. Derrick Sueki graduated from the University of Southern California receiving his Doctorate in Physical Therapy. He completed the Post Graduate Certificate Program in Physical Therapy at the University of South Australia with a special emphasis in Manipulative Therapy and Pain Mechanisms. In 2016, he successfully defended his PhD dissertation studying the role of memory, trauma, and injury on pain and muscle responses. Since 1999, he has been a primary instructor in the Department of Physical Therapy at Mount Saint Mary’s University and in 2015, he accepted a professorship in the Department of Physical Therapy at Azusa Pacific University. Dr. Sueki is a chief editor of two orthopedic textbooks, Orthopedic Rehabilitation Clinical Advisor and the Orthopedic Physical Assessment Atlas and Video. In addition, he has authored and contributed to numerous chapters in orthopedic and rehabilitation texts, and peer reviewed journals. Dr. Sueki is currently serving as Chair for the Orthopedic Specialty Council and serves on California State Physical Therapy Association's Research Council. Since 2001, he has been a primary therapist for the Association of Volleyball Professionals and current serves as their Southern California Medical Coordinator. In the past, he has also served as a consultant for the Chapman University's Women Basketball and Volleyball programs. He is a certified Orthopedic Clinical Specialist and a Fellow of the American Academy of Orthopedic Manual Physical Therapists. Dr. Sueki is a noted leader, author, researcher, and expert in the field of chronic pain and the pain sciences having presented at both the national and local levels. He is currently on the work group to develop practice guidelines for physical therapy management of chronic pain. Knight Physical Therapy (https://www.knightphysicaltherapy.com/) Links to interesting things from this episode: “The Five Love Languages: How to Express Heartfelt Commitment to Your Mate” by Gary Chapman (https://www.amazon.com/Five-Love-Languages-Heartfelt-Commitment/dp/1881273105)

2. 

   29 Sept 2026

   Unpacking: Sex, Sensuality, and Chronic Pain

   Chronic pain can change how you see your body, connect with a partner, and experience sex, but it doesn’t mean intimacy is over. Licensed sex therapist and clinical sexologist Dr. Deborah Caust joins Holly and Megan to explain how pain, stress, body image, medication, and caregiver dynamics can affect sexual desire and response. They discuss how the nervous system influences arousal, why touch may help reduce pain, and how couples can move beyond an all-or-nothing view of sex. You’ll learn practical ways to reconnect with your body, communicate with a partner, explore touch without pressure, and redefine intimacy around what feels possible now. Whether you’re partnered or single, this conversation offers a realistic starting point for rebuilding pleasure, trust, and connection while living with chronic pain. Guest: Dr. Deborah Caust (https://www.linkedin.com/in/deborahcaust/), Ph.D. Dr. Caust holds a Doctorate in Sexology from the Institute for Advanced Study of Human Sexuality and a Master's in Counseling from San Francisco State University, specializing in marriage, family, and child counseling. She is a licensed psychotherapist and works with clients through her private practice. She is board-certified by the American College of Sexologists, a Diplomate of the American Board of Sexology, and a Fellow of the American Academy of Clinical Sexologists. Dr. Caust has also taught human sexuality courses at several California universities, and served as President of the Northern California Chapter of the Society for the Scientific Study of Sexuality. She is a member of the California Association for Marriage, Family Therapists and the author of the Q/A column “SexSense.” Deborah Caust, website (https://www.drdeborahcaust.com/)

3. 

   15 Sept 2026

   Unpacking: Stress and Chronic Pain

   What if stress isn’t something to eliminate, but a signal your body can learn to navigate? Stress scientist and leadership advisor Dr. Alexandra Crosswell joins Holly Osborne and Dr. Megan Steele to explore the connection between chronic stress and chronic pain. They discuss why a healthy nervous system is flexible rather than calm all the time, how reframing manageable challenges can change our response, and why positive thinking has limits during illness, loss, and uncertainty. Learn how sleep, movement, nutrition, progressive muscle relaxation, and recovery time can support the body during prolonged stress. You’ll also hear practical ways to work with uncertainty, focus on what you need today, and build resilience without dismissing difficult emotions. A helpful conversation for anyone living with pain, stress, or uncertainty who wants realistic ways to care for their well-being. Guest: Dr. Alexandra Crosswell (https://www.linkedin.com/in/alexandracrosswell/), Stress Scientist Dr. Alexandra Crosswell is a psychologist and stress scientist, as well as a sought-after keynote speaker and corporate advisor. She has spent her career studying how stress shapes human behavior. Her training began at Duke University, and she went on to earn her Ph.D. from UCLA. After spending 15 years in a rigorous academic career studying stress and resilience funded by the National Institutes of Health, Dr. Crosswell began working with corporations and organizations to change the narrative around stress. Translating cutting-edge research into actionable insights, she enables leaders to operate more consistently and effectively while facing the demanding economic, societal, and technological pressures of today. Alexandra Crosswell, website (https://www.alexandracrosswell.com/) Alexandra Crosswell, Substack (https://substack.com/@alexandracrosswell) Links to interesting things from this episode: Wendy Berry Mendes’ Emotion Health Psychophysiology Lab (https://www.wendyberrymendes.com/) “Rethinking Butterflies: The Affective, Physiological, and Performance Effects of Reappraising Arousal During Social Evaluation” (https://nocklab.fas.harvard.edu/sites/g/files/omnuum9586/files/nocklab/files/beltzer_2014_rethinkingbutterflies_arousal_socialeval_emotion.pdf) “Bright-sided: How the Relentless Promotion of Positive Thinking Has Undermined America” by Barbara Ehrenreich (https://www.amazon.com/Bright-sided-Relentless-Promotion-Positive-Undermined/dp/0805087494) “Explain Pain” by Dr. David Butler and G. Lorimer Moseley (https://www.amazon.com/Explain-David-Butler-Lorimer-Moseley/dp/0987342665) Elissa Epel, Ph.D., an international expert on stress (https://www.elissaepel.com/) Dr. Martin Picard (https://www.martinpicard.energy/) “The body does not keep the score: trauma, predictive coding, and the restoration of metastability” (https://www.frontiersin.org/journals/systems-neuroscience/articles/10.3389/fnsys.2026.1812957/full)

4. 

   1 Sept 2026

   Unpacking: Pain among Sexual Minority Youth and Young Adults

   Why do sexual minority youth and young adults report significantly higher rates of chronic pain - even when there may be nothing “biologically different” about sexual orientation itself? Pain researcher and nurse Dr. Ian A. Lane (“The Gay Pain Guy”) helps make sense of what the data is starting to show: elevated rates of headaches, musculoskeletal pain, and pelvic pain across LGBTQ+ communities, alongside real barriers to care like stigma, misgendering, and not feeling safe in medical settings. This conversation connects the dots between pain science and lived experience - how minority stress, identity concealment, and lack of social support can shape the nervous system, influence threat detection, and change the course of pain over time. You’ll also hear practical takeaways for patients and clinicians, including what helps people feel safer in healthcare environments (from inclusive intake forms to simple visual signals), why “0–10 pain scores” can miss the point for chronic conditions, and how supportive human connection can reduce suffering. If you’ve ever wondered why some communities carry a heavier pain burden, what respectful care can look like, or how to move from “just surviving” toward a bigger life with pain, this conversation offers a grounded place to start. Guest: Dr. Ian A. Lane (https://about.me/ianlane), Clinical pain scientist and board-certified pain management nurse consultant Ian A. Lane, PhD, RN, PMGT-BC, is a nursing epidemiologist, measurement scientist, and board-certified pain management nurse consultant. His work focuses on chronic pain, behavioral health, and LGBTQ health disparities. Dr. Lane is especially interested in how persistent pain intersects with identity and healthcare experiences among LGBTQ people. He maintains an independent clinical practice focused on supporting individuals living with chronic pain and behavioral health challenges. Ian A. Lane (The Gay Pain Guy), Instagram (https://www.instagram.com/thegaypainguy/) “Clinical Appraisal” podcast hosted by Ian A. Lane (https://open.spotify.com/show/5SRqhBU9sqegtQAHtPmrzT) “Pain, Power & Pride” by Ian A. Lane (https://www.thegaypainbook.com/) Links to interesting things from this episode: “Chronic pain in transgender and gender diverse youth: A mixed-methods investigation.” (https://psycnet.apa.org/record/2027-00649-003) Thundermist Health Center (https://www.thundermisthealth.org/) Fenway Health Clinic (https://thefenway.com/locations/fenway-health/)

5. 

   18 Aug 2026

   Unpacking: Chinese Medicine and the Role of Qi in Healing

   What if pain relief isn’t only about fixing tissue, but also about restoring flow, energy, attention, and trust in your body? Acupuncture, Qigong, and physical therapy experts explore how Chinese medicine approaches chronic pain. Learn how qi is described in Chinese medicine, why “stuck” energy is often framed as a source of pain, and how practices like acupuncture and qigong aim to support healing by improving circulation, regulation, and resilience. The conversation also covers practical takeaways: how qigong can be adapted for different abilities, why consistency matters more than a quick fix, and how community and the patient–practitioner relationship can influence outcomes. Whether you’re new to Chinese medicine or looking for complementary tools alongside Western care, this interview offers a clear, grounded look at how people use these methods to manage chronic pain over the long term. Guest: Kirstin Lindquist (https://www.linkedin.com/in/kirstin-lindquist-86a4837/), Business Owner, Acupuncturist & Intuitive Trainer Kirsten is a licensed acupuncturist (California Acupuncture License #4661) and practitioner of Traditional Chinese Medicine with more than 30 years of experience helping people remove old patterns and reconnect with their true nature. Through acupuncture, qigong, and the teaching of intuition and personal energy management, she guides patients toward lasting health and personal transformation. Kirstin practices relational medicine, bringing deep presence and compassion to every patient interaction. She holds a Master's degree in Traditional Chinese Medicine from the Academy of Chinese Culture & Health Sciences and a bachelor's degree in Political Science from Stanford University. Today, she specializes in helping patients address metabolic health challenges - including high blood pressure, blood sugar, triglycerides, and other cardiometabolic risk factors - using evidence-informed, natural approaches. Energy Matters, Website (https://www.energymattersonline.com/) Energy Matters, YouTube (https://www.youtube.com/@energymattersoakland) Guest: Gail Whang (https://www.linkedin.com/in/gail-whang-1992233a/), Teacher of Dayan "Wild Goose" Qigong Gail is a certified Dayan Qigong instructor and former educator who spent 30 years teaching in the Oakland Unified School District. After retiring, she discovered qigong—a practice that transformed her from a lifelong multitasker into a more mindful, balanced, and present person. Inspired by its profound impact on her health and well-being, Gail completed a year-long teacher training program at the Wen Wu School to become a certified instructor. Today, she is passionate about helping others experience the physical, emotional, and energetic benefits of qigong, empowering them to cultivate resilience, self-healing, and a more positive approach to everyday life. Gail Whang, YouTube (https://www.youtube.com/@gailwhang) 9-week Beginner Qigong Online Class (https://www.energymattersonline.com/offers/d3XRw2ha/checkout) Links to interesting things from this episode: “The Intriguing Health Benefits of Qigong” The Wall Street Journal (https://www.wsj.com/articles/SB10001424052702304373104579107190526946048) “Qigong and Tai-Chi for Mood Regulation” (https://pubmed.ncbi.nlm.nih.gov/31975898/) “The Treatment of Depressed Chinese Americans Using Qigong in a Health Care Setting: A Pilot Study” (https://onlinelibrary.wiley.com/doi/10.1155/2013/168784)

6. 

   4 Aug 2026

   Unpacking: The Nervous System's Role

   Every pain you’ve ever felt is sent by, communicated through, or interpreted by your nervous system - so when pain becomes chronic, the nervous system often becomes the main story, not just the injured tissue. Dr. Megan Steele breaks down how the nervous system is organized (central vs. peripheral), why “fight or flight” isn’t the enemy, and what it really means to build a *flexible* system that can shift between activation and recovery. The conversation also unpacks central sensitization - when the alarm stays loud even after healing - and how stress, sleep, digestion, and past experiences can influence the body’s threat detection. You’ll also get clear guidance on a common internet claim: that trauma is “stored” in muscles and can be released through dramatic bodywork. Learn what’s supported, what’s risky, and what questions to ask any practitioner so you stay safe and supported. Links to interesting things from this episode: “The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma” by Bessel van der Kolk (https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748) WHOOP band (https://www.whoop.com/us/en/) Ōura Ring (https://ouraring.com/)

7. 

   21 Jul 2026

   Unpacking: Chronic Pain and Nature

   What if 7 minutes of birdsong could measurably reduce muscle tension and help you think more clearly when pain or stress is running the show? Chronic pain can shrink your world fast: sleep gets disrupted, stress stays high, and it becomes harder to access the “thinking brain” needed for work, relationships, and decision-making. Holly and Dr. Megan explore a practical, research-backed reset that doesn’t require special equipment, long workouts, or perfect weather: intentional exposure to nature. You’ll learn what “forest bathing” actually is, why natural patterns like fractals may calm the brain, and how simple options like morning light, a slow walk, indoor plants (yes, even realistic fake ones), or a short nature-sound break can support stress regulation and recovery. The discussion also clears up a common question: is it true that weather changes can make pain worse? (Spoiler: you’re not imagining it.) Links to interesting things from this episode: “The role of sunlight in sleep regulation: analysis of morning, evening and late exposure” BMC Public Health (https://pmc.ncbi.nlm.nih.gov/articles/PMC12502225/) “Nature and the Mind: The Science of How Nature Improves Cognitive, Physical, and Social Well-Being” by Marc Berman (https://www.amazon.com/Nature-Mind-Improves-Cognitive-Well-being/dp/1668058774) “The Efficacy of a Brief Nature Sound Intervention on Muscle Tension, Pulse Rate, and Self-Reported Stress” by Erin Largo-Wight, PhD, Brian K. O’Hara, MD, and W.William Chen, PhD (https://www.researchgate.net/publication/289555543_The_Efficacy_of_a_Brief_Nature_Sound_Intervention_on_Muscle_Tension_Pulse_Rate_and_Self-Reported_Stress_Nature_Contact_Micro-Break_in_an_Office_or_Waiting_Room) “View Through a Window May Influence Recovery from Surgery” by Roger S Ulrich (https://www.researchgate.net/publication/17043718_View_Through_a_Window_May_Influence_Recovery_from_Surgery) Doctor Susan Abookire and the Nature & Systems Institute (https://www.naturesystemsinstitute.com/)

8. 

   20 Apr 2026

   Unpacking: Your Chronic Pain Questions

   Pain can show up even when scans look “fine,” and severe arthritis can exist with little to no pain - so what should you do when the usual explanations don’t add up? Holly puts Dr. Megan on the hot seat for a listener-driven lightning round, tackling five common questions people ask when they’re trying to make sense of chronic pain. Learn how to think about medication as a tool (and when it may be a bridge rather than the full plan), why “pain doesn’t equal damage” matters for recovery, and how to talk with partners, friends, or clinicians who focus only on the body when you’re trying to address the whole picture. The conversation also covers aging and pain - what’s normal, what’s not inevitable, and how to decide between continuing to pursue solutions versus practicing acceptance. To make the biopsychosocial approach more practical, Dr. Megan shares a simple place to start: tracking flare-ups with context (stress, thoughts, people, situations) to spot patterns your nervous system may be reacting to. Season one wraps with key takeaways and a preview of what’s coming next. Links to interesting things from this episode: Joshua Pate’s Research on Pain (https://joshuawpate.com/research/) “You Can Heal Your life” by Louise Hay (https://www.amazon.com/You-Can-Heal-Your-Life/dp/0937611018) Bessel van der Kolk books (https://www.amazon.com/stores/author/B00OTHN2FA/allbooks?_encoding=UTF8&ref_=aufs_ap_ahdr_dsk_ab&pd_rd_w=YZKep&content-id=amzn1.sym.7e190e19-9f6f-4df8-807a-5a7608594741&pf_rd_p=7e190e19-9f6f-4df8-807a-5a7608594741&pf_rd_r=141-7620194-7024805&pd_rd_wg=b4glB&pd_rd_r=782a5d08-c9ff-4be0-84d1-588407d705b6) “The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain” by Alan Gordon and Alon Ziv (https://www.amazon.com/Way-Out-Revolutionary-Scientifically-Approach-ebook/dp/B07TRY3L9S?ref_=ast_author_dp_rw&th=1&psc=1&dib=eyJ2IjoiMSJ9.DfES5R5LYHSNDZco5wUNqawAm3KxivR3AegIV2VJDiIb4Ujsv4M2KBdnK3DO3RRimoWlWf0XJuUqWe005psPHKQoJvcrDKWIRyu-lBF5LZ8.AKHI4UgEijIiNDaWpMln98WH3gfK6PD1smFN0hlPuX8&dib_tag=AUTHOR) John E. Sarno books (https://www.amazon.com/stores/author/B001IOBML8/allbooks?ingress=0&visitId=ff88594e-1944-4614-ab73-dce8b0f2c477)

9. 

   25 Mar 2026

   Unpacking: Surgery Day

   If you’ve ever wondered why surgery can “fix” the structure but not always fix the pain, you’re not alone. Dr. Megan Steele and Holly Osborne explore what really influences surgical outcomes, especially for people living with chronic pain. Join them as they break down why pain isn’t purely mechanical, how your nervous system’s threat detection can shape recovery (even under anesthesia), and why scar tissue, stress, and past medical experiences can change the healing process. You’ll also hear practical ways to prepare before surgery - like prehab, planning for the hospital experience, and using calming strategies to dial down stress - plus realistic post-op considerations many people aren’t warned about, including digestion issues, brain fog, and why early movement matters. Along the way, they share a simple framework for evaluating newer procedures and what to ask a surgeon before agreeing to an approach that may not have a long track record. Helpful for anyone weighing surgery, supporting someone through it, or trying to make sense of why “successful” operations don’t always lead to relief. Links to interesting things from this episode: Waddell Signs (https://www.physio-pedia.com/Waddell_Sign)

10. 

    16 Mar 2026

    Unpacking: Trust First, Treatment Second

    In this episode, we discuss a personal experience involving violent assault, injury, and subsequent surgeries. Listener discretion is advised. If these topics are difficult for you, you may wish to skip this episode or listen when you feel supported. If you’ve had pain for years, you’ve probably been asked to summarize your whole story in minutes, and then felt the conversation rush straight to tests, protocols, and a “game plan.” That’s often where trust breaks, important details get missed, and you walk out feeling unseen. Here, you’ll hear what changes when the first goal isn’t to solve everything, but to create enough safety for the real story to emerge. Holly shares what it’s like to carry a long medical history alongside trauma, shame, and the pressure to “hold it together” in clinical settings. Dr. Megan Steele explains why open-ended questions, uninterrupted storytelling, and clear validation can be the difference between symptom management and meaningful progress - especially with persistent pain. You’ll come away with practical ways to: Prepare for appointments when your history feels complicated or hard to tell Ask for what you need (privacy, time, clarity) without it feeling difficult Notice when a provider is building trust or performing expertise Understand how trauma, stress, and beliefs can amplify pain over time Think about care as a partnership, not a performance or a test you can fail Links to interesting things from this episode: Marc R. Safran, MD (https://stanfordhealthcare.org/doctors/s/marc-safran.html) “You Can Heal Your Life” by Louise Hay (https://www.amazon.com/You-Can-Heal-Your-Life/dp/0937611018)

11. 

    9 Mar 2026

    Unpacking: Pediatric Pain

    Did you know researchers are teaching kids about pain before they experience it - and it might prevent chronic pain in adulthood? Between 20-25% of children with acute injuries develop chronic pain, but they're not just small adults. Their brains are more plastic, more vulnerable, and remarkably more responsive to intervention. Dr. Megan Steele and Holly Osborne explore what makes pediatric pain different, why some kids get stuck in chronic pain cycles, and what parents and caregivers can do about it. You'll learn about the two critical periods in childhood brain development (ages 2-3 and 12-13) when kids are most vulnerable to pain becoming chronic, and why hormone shifts during puberty play a bigger role than we thought. Discover how sensory sensitivity in childhood predicts widespread pain later, and why having just two caring adults outside the home can buffer kids against developing chronic pain. Holly and Dr. Megan discuss practical strategies for parents - including how to talk about your own chronic pain with your children without passing patterns along, when to normalize pain versus when to take it seriously, and why pain literacy education in schools shows remarkable promise. Whether you're a parent, work with children, or experienced chronic pain as a kid yourself, this conversation offers hope and actionable insights for breaking the cycle before it starts. Links to interesting things from this episode: Joshua W. Pate, website (https://joshuawpate.com/) - with links to the book series mentioned by Dr. Megan Adriaan Louw's website, "Why you hurt" (https://whyyouhurt.com/) ACEs Aware (https://www.acesaware.org/) - organization educating about and screening for Adverse Childhood Experiences "Adolescence" (https://www.imdb.com/title/tt31806037/)

12. 

    2 Mar 2026

    Unpacking: How Your Brain Can Change Your Pain

    Anyone selling you a magic bullet for chronic pain is either lying or doesn't understand how pain actually works. But here's what does work: your brain's ability to literally rewire itself. Holly and Dr. Megan Steele explore the growing body of research showing that mindfulness, breathwork, and visualization aren't just "woo-woo" practices - they create measurable changes in your brain that reduce pain. You'll discover why chronic pain is more about threat detection than tissue damage, and how shifting your nervous system into a state of safety can provide real relief. Dr. Megan breaks down the science behind techniques that actually work, including: Why breathwork is the easiest place to start (and how it stimulates your vagus nerve) What happens in your brain during meditation (hint: different areas light up on MRI scans) How to use "associative learning" to trigger safety responses in your body Why suppressing pain sensations backfires and what to do instead The surprising connection between completing stress cycles and pain relief No false promises here. These practices take commitment - but the side effect profile is zero, and the science backs them up. Whether you're frustrated with traditional approaches or looking to add evidence-based tools to your pain management toolkit, this conversation offers practical starting points. As Holly reminds us: as long as you're breathing, you can change your brain. Therefore, you can change your pain. Links to interesting things from this episode: Fadel Zeidan, UC San Diego (https://profiles.ucsd.edu/fadel.zeidan)

13. 

    23 Feb 2026

    Unpacking: Gender Differences and the Impact of Hormones on Pain

    Why do women make up 70% of chronic pain sufferers? The answer involves more than just biology. Dr. Megan and Holly examine how hormones, pain thresholds, and social conditioning create vastly different pain experiences for men and women. You'll discover: Why pain thresholds change dramatically at puberty and menopause How testosterone acts as a buffer and estrogen fluctuations trigger pain Insights about that viral study where men couldn't last through simulated labor pain Why menstrual pain is chronically underreported (and how that leads to worse outcomes) How memory and pain are linked through estrogen receptors in the brain What happens to transgender individuals' pain perception during hormone therapy Holly and Dr. Megan also tackle the social costs of pain - from women hesitating to report debilitating cramps to men feeling pressured to "gut it out" - and why finding a practitioner who asks about your full pain experience matters. The good news? Pain is malleable, and there are evidence-based approaches that can help. Links to interesting things from this episode: Dr. Jen Gunter, website (https://drjengunter.com/)

14. 

    16 Feb 2026

    Unpacking: How Social Factors Shape Chronic Pain Journeys

    Why do two people with the same injury have completely different pain journeys - and what does a zip code have to do with it? Today we dig into the often-overlooked social side of persistent pain: the way income, work conditions, food access, relationships, and even cultural expectations can ramp pain up or help dial it down. Dr. Megan and Holly explore how: Socioeconomic status and access to care change the way pain shows up and sticks around Food deserts, chronic stress, and unstable housing contribute to inflammation and nervous system sensitization Social support, community, and a sense of belonging act as real “medicine” for the brain Work satisfaction, toxic bosses, and job insecurity influence chronic low back pain and recovery Simple practices - like visualization, “spoon” or gas-tank metaphors, and clearer communication with friends, partners, and coworkers - can make it easier to live your life while living with pain You’ll come away with language to explain your limits to others, new ways to think about your own pain story, and practical, low-cost tools for building more safety, connection, and support into your everyday life Links to interesting things from this episode: Dr. Megan’s Instagram (https://www.instagram.com/painscienceprof/) “Integrating multidimensional data analytics for precision diagnosis of chronic low back pain” (https://www.nature.com/articles/s41598-025-93106-1) “Navigating the biopsychosocial landscape: A systematic review on the association between social support and chronic pain” (https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0321750#sec036) “Radical Acceptance: Embracing Your Life With the Heart of a Buddha” by Tara Brach (https://www.amazon.com/Radical-Acceptance-Embracing-Heart-Buddha/dp/0553380990) Étoile (https://www.imdb.com/title/tt27613329/)

15. 

    9 Feb 2026

    Unpacking: The Emotional Burden of Chronic Pain

    What if the pain you feel long after an injury has “healed” isn’t a sign that your body is broken, but that your nervous system is stuck in protection mode? Dr. Megan and Holly break down what’s happening in the brain and body when pain lingers, scans look “normal,” and daily life starts to shrink. They explore how chronic pain and emotions are tightly linked, and why anxiety, depression, shame, and even hyper-empathy so often travel with long-term pain. You’ll hear about the shift from acute to chronic pain, how the brain’s “pain map” can smudge and spread, and why pain can move around the body even when there’s no clear structural damage. They unpack the boom-and-bust cycle of pushing hard on “good” days and crashing afterward, the heavy toll of masking and “performing okay” for others, and how shame and hopelessness can quietly take root alongside physical symptoms. Most importantly, Dr. Megan offers practical, science-backed ways to begin lightening the emotional load of chronic pain: Understanding functional vs. structural pain and why that distinction matters for your recovery Recognizing how anxiety and depression can amplify pain - without blaming yourself Using small, realistic goals to build evidence that pain and depression are “lying” about what’s possible Reframing flare-ups as part of a non-linear healing path rather than proof of failure Leveraging simple tools like movement, breath work, and gratitude to gently retrain the brain If you’ve ever felt like your scans are “fine” but your life is not, or wondered whether your emotional struggle around pain really “counts,” this conversation offers clarity, validation, and a grounded sense of hope that change is still possible. Links to interesting things from this episode: “No Mud, No Lotus: The Art of Transforming Suffering” by Thich Nhat Hanh (https://www.amazon.com/No-Mud-Lotus-Transforming-Suffering/dp/1937006859)

16. 

    2 Feb 2026

    Unpacking: The Psychology of Pain

    Why does chronic pain spread from one area of your body to another? And why does it often feel worse at night when you're trying to sleep? When pain persists for months or years, your nervous system doesn't just stay the same - it changes. Your nerves lose their protective coating, your spinal cord becomes more sensitized, and your brain actually develops structural changes that keep you locked in a cycle of protection and threat detection. Dr. Megan Steele walks you through the biological transformations happening in your body when pain becomes chronic, from peripheral nerve changes to decreased gray matter in areas responsible for memory and executive function. But here's where it gets counterintuitive: the path forward might involve turning toward your pain rather than away from it. Dr. Steele explains why constantly trying to ignore or push through pain can actually make it worse, and introduces somatic tracking as a way to bring subconscious protective mechanisms into conscious awareness. You'll learn why women are 70% more likely to experience chronic pain, how hormones play a role, and why your nervous system is wired for sameness - even when that sameness includes dysfunction. Holly shares her own experience of building an identity around pain and the fear that comes with imagining life without it. Together, they explore how life shrinks when pain takes over, and how it can expand again through small, graded steps that feel safe to your nervous system. If you've ever felt like your pain has a mind of its own, this conversation will help you understand what's actually happening in your body and brain - and why there's still hope for change.

17. 

    2 Feb 2026

    Unpacking: The Podcast

    What happens when a pain researcher teams up with someone who’s lived with chronic pain for decades? In this bonus conversation, meet the voices behind Unpacking Pain. Dr. Megan Steele, a physical therapist and pain science researcher, explains why evidence-based guidance is still hard to find and what the data actually says. Holly Osborne shares the lived experience side - what helped, what didn’t, and how to keep going when progress stalls. Together, they lay out why they started the show and how they hope to serve you. Listen to learn: How research and real life fit together to make sense of persistent pain What you can expect from future episodes: clear explanations, practical tools, and steady encouragement Simple ways to become a better observer of your pain and talk about it with your care team and your circle How to plug into a community that understands the invisible parts of this journey

18. 

    2 Feb 2026

    Unpacking: Pain

    Why does a system designed to protect us sometimes keep the alarm blaring long after the danger has passed? Chronic pain isn’t just about damaged tissue. Dr. Megan and Holly break down how the body’s warning system can stay on high alert and why understanding the biopsychosocial model - biology, psychology, and social context - can change the way you navigate persistent pain. You’ll hear clear examples, practical strategies, and a framework you can use to make progress without chasing quick fixes. What you’ll learn: The critical difference between acute and persistent pain Why “pain ≠ damage” and how threat detection shapes your experience How beliefs, fear, sleep, stress, and support systems influence pain levels When to seek medical evaluation and when to focus on nervous system regulation First steps that actually help: pacing, breath work, visualization, and gentle exposure Helpful reframes: Clean imaging is a green light to work, not a dead end Doing the right things in the right order matters more than doing more You can reduce flares by training your response, not just treating your tissues You’re not alone in this. There’s a path forward that treats you as a whole person - and it’s learnable.

19. 

    8 Jan 2026

    Welcome to Unpacking Pain

    What if chronic pain isn’t only a body problem, but a biology–psychology–social puzzle you can learn to solve? Meet your guides: Dr. Megan Steele, a physical therapist and pain science researcher, and Holly, a long‑time pain experiencer with a thousand practical questions. Together, they break persistent pain into clear, human terms. You’ll hear candid stories, simple explanations of what’s happening in your brain and body, and small daily practices you can try right away. What you’ll get: Plain‑language science that makes pain make sense Real-life tools to reduce fear and build confidence Support for people living with pain, their families, and the clinicians who care for them A community grounded in empathy, curiosity, and action Join us on February 2nd, 2026 to start understanding your pain and taking back more of your life.

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

2 ratings

Spotify

5.0 / 5

1 ratings

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