I used to think rest was the answer to chronic pain. Turns out, I was wrong—and so was everyone who told me to “take it easy.”
This week’s conversation with Juliana Coughlin flipped that conventional wisdom on its head. She’s a registered dietitian, marathon runner, and podcast host who lives with ankylosing spondylitis—a chronic inflammatory disease that fuses the spine. And she’s completed two Boston Marathons and a Chicago Marathon.
Her secret? Movement actually reduces her pain more than rest does.
Meet Juliana Coughlin
Juliana Coughlin is a registered dietitian for the VA, marathon runner, and host of two podcasts: Puffcast (a Harry Potter podcast) and Into the Fold (covering the Shadow and Bone book series). Despite living with ankylosing spondylitis and ADHD, she’s proven that marathon training with chronic illness is not only possible—it’s actually beneficial for pain management.
Connect with Juliana:
- Podcast: Puffcast on Spotify
- Podcast: Into the Fold on GoodPods
- Instagram: @Jellyanna_runs
- NYC Marathon Fundraiser: Team for Kids
What This Episode Is About
Juliana shares her journey managing ankylosing spondylitis while training for marathons, explaining the counterintuitive truth that movement beats rest for chronic pain management. We dive into ADHD mindfulness strategies, the Harry Potter fandom controversy, building authentic podcast communities, and why being genuinely nice is the most underrated marketing tool.
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Key Takeaways
Movement actually reduces chronic pain more than rest.
Juliana explains that sitting or standing in one position for 3-4 hours causes more pain than running a marathon. For people with ankylosing spondylitis, keeping joints moving prevents the “crunchy” stiffness that happens when the body stays still too long.
Standing desks and treadmill desks are game-changers for chronic illness.
Juliana was using a standing desk 12 years ago—long before they became trendy—because sitting causes her body to physically lock up. At work, she uses a treadmill desk to keep her hips and joints moving throughout the day.
“Run the mile you’re in” is the ultimate ADHD mindfulness practice.
Juliana has this phrase tattooed on her arm in her mother’s handwriting. It reminds her to stay present in the moment instead of letting her ADHD brain jump to a different planet. She applies this philosophy to marathon training, work, and life.
The Harry Potter fandom doesn’t represent JK Rowling’s views.
Juliana passionately explains that the Harry Potter community is incredibly diverse and queer, and fans have been actively trying to separate the beloved universe from the author’s harmful opinions. The new Hogwarts Legacy video game showcases the representation fans have been asking for—trans characters, diverse ethnicities, and authentic inclusion.
Voice notes are the secret weapon for authentic marketing.
Juliana’s “superpower” is leaving enthusiastic voice messages on Instagram or social media when she genuinely loves what someone is doing. People respond because they can hear she’s a real human being, not just another bot or generic message.
The 12:34 gratitude practice takes 60 seconds.
Set an alarm for 12:34 every day (1-2-3-4). When it goes off, list five things you’re grateful for. We did it live during this episode, and it was effortless. Juliana was grateful for her body taking her through a 16-mile run that morning, her dog Myrtle, her neighbor who walks Myrtle during the day, being able to connect through podcasting, and the opportunity to meet new people.
Prefer to watch? Catch the full conversation on YouTube.
Episode Highlights
0:00 — Marathon training with chronic illness: Juliana’s story
5:15 — What is ankylosing spondylitis (chronic inflammatory arthritis)
8:30 — Why movement beats rest for chronic illness pain management
12:20 — Standing desks and treadmill desks for chronic pain
18:45 — Harry Potter fandom controversy: JK Rowling vs. the diverse fan community
25:10 — Building inclusive podcast communities (Puffcast & Into the Fold)
32:15 — ADHD mindfulness: “Run the mile you’re in” philosophy
38:40 — Working as VA dietitian: Building trust with veterans
44:20 — The 12:34 gratitude practice (5 things daily)
48:55 — Voice notes as marketing tool: Being genuinely nice
52:10 — Juliana’s moment of gratitude: Choosing to be authentically herself
Resources Mentioned
- Shadow and Bone television series
- Hogwarts Legacy Video Game
- Episode 163: Anthony Poponi on the 12:34 Gratitude Practice
- Muk Luk Cabin Socks
- Hellbent by Leigh Bardugo
- GoodPods Interactive Podcast Platform
“You can only run the mile you’re in.”
Julianna Coughlin
Related Episodes You Might Love
163: Anthony Poponi on the 12:34 Daily Gratitude Practice — Learn the exact technique Juliana uses in this episode.
211: Judith Pinto on ADHD Mindfulness and Intentional Daydreaming — More strategies for managing ADHD as an entrepreneur.
287: Self-Care Panel on Managing Burnout — Panel discussion on chronic health challenges and business continuity.
Your Turn
What resonated most with you in this conversation? Have you experienced the paradox that movement helps pain more than rest? Drop a comment below or share your biggest takeaway on Instagram or LinkedIn—I’d love to continue the discussion.
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Stay Groovy!
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