The Optimal Body

380 | Overcoming Chronic or Consistent Mid-Back Pain Oct 28, 2024

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom, both doctors of physical therapy, explore chronic mid-back pain. They clarify that chronic pain can be intermittent and discuss the lack of specific guidelines for mid-back pain compared to neck and low back pain. They reference a study showing that while manual therapy combined with exercises offers quicker relief, exercises alone provide long-term benefits. Emphasizing movement and strength, they share practical exercises to improve thoracic spine mobility. The episode encourages a holistic approach to pain management, integrating lifestyle changes and consistent exercise for lasting relief.

Needed Discount:Jen relied on Needed supplements to support her pregnancy journey, from fertility to postpartum. Trusted by over 4,000 health professionals, Needed offers supplements for both men and women, including sperm support, egg quality, prenatal Omega-3, CoQ10, iron, and choline. Use code ⁠OPTIMAL⁠ for 20% off.

Intelliroll Discount:

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Posture Redefined:

Discover Posture Redefined, the ultimate course designed to help you build strength, alignment, and mobility for a pain-free, confident posture. This comprehensive challenge will guide you through exercises and techniques to transform how you move and feel every day. Don’t miss your chance to redefine your posture—sign up now for the challenge starting on November 3!

We think you’ll love:

What will you learn from this PT Pearl:

00:00 Introduction to the Podcast

01:00 Posture Redefined Announcement

02:46 Chronic Mid-Back Pain Discussion

03:29 Lack of Guidelines for Mid-Back Pain

07:15 Importance of Exercise

09:10 Common Misconceptions About Manual Therapy

10:28 Basic Exercises for Mid-Back Pain

12:35 Complexity of Pain Management

12:41 Self-Care Techniques for Thoracic Spine

13:35 Mobility and Rotation Exercises

14:17 Breaking Up Repetitive Postures

15:38 Benefits of Walking for Back Pain

15:47 Understanding Chronic Pain

16:56 Impact of Sleep and Environment

18:32 Integrating Small Changes

19:26 Strength Training Techniques

20:04 Introducing the Posture Course

20:50 Dynamic Posture and Breathing

22:05 Course Benefits and Community Access

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/380

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

379 | How to Use the Nervous System to Heal from Chronic Pain and Fatigue with Jennifer Mann and Karden Rabin Oct 21, 2024

In this episode of the Optimal Body Podcast, hosts Dr. Jen and Dr. Dom introduce an exciting new course on body wellness and self-assessment. They then welcome guests Jennifer Mann and Karden Rabin. Jennifer, a mind-body practitioner, shares her journey of overcoming severe chronic fatigue through trauma-informed healing, leading her to co-found Chronic Fatigue School. Karden, a nervous system medicine expert, discusses his experiences with chronic pain and the importance of the nervous system in healing. Together, they explore the mind-body connection, emphasizing the role of emotional awareness and brain retraining in achieving holistic health.

LMNT Discount Code:

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Jen Health Platform:

With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement.

Learn More from Jennifer and Karden:

We think you’ll love:

What You Will Learn in This Interview with Jennifer and Karden:

00:00 Introduction to the Episode and Upcoming Course Announcement

03:06 Guest Backgrounds

04:34 Personal Healing Journeys

05:19 Importance of the Nervous System

08:31 Chronic Pain Experiences

12:04 Shift to Nervous System Focus

21:21 Discovering Brain Retraining

22:24 The Power of Mind-Body Connection

24:50 How Brain Retraining Works

32:30 The Secret Language of the Body

35:12 Understanding Nervous System Regulation

38:02 The Role of Awareness in Healing

41:23 The Evolution of Our Nervous System

45:41 Resilience Amidst Modern Challenges

47:53 The Importance of Self-Care

48:34 Resources for Further Learning

50:18 Closing Thoughts on Healing

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/379

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

378 | Organ Meat, Raw Milk, and Ancestral Living with Craig McCloskey Oct 14, 2024

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom, both doctors of physical therapy, explore the benefits of ancestral supplements with guest Craig McCloskey, a certified health coach and holistic nutrition expert. Doc Jen shares her positive experiences with beef liver supplements, particularly during and after pregnancy, noting improvements in her hair and nails. Doctor Dom discusses the broader health benefits of ancestral supplements. Craig delves into the historical context of dietary guidelines and the importance of nutrient-dense foods like organ meats. The episode encourages listeners to consider incorporating ancestral supplements for enhanced health and well-being.

Needed Discount:
Jen relied on Needed supplements to support her pregnancy journey, from fertility to postpartum. Trusted by over 4,000 health professionals, Needed offers supplements for both men and women, including sperm support, egg quality, prenatal Omega-3, CoQ10, iron, and choline. Use code OPTIMAL for 20% off.

Ancestral Discount:
Boost your vitality with Ancestral Supplements, featuring nutrient-rich beef liver and organ meats to enhance energy, hair, nails, and overall well-being. Use code DOCJEN for 10% off at checkout.

Learn More from Craig:

Craig's Facebook

We think you’ll love:

What You Will Learn in This Interview with Craig McCloskey:

01:07 Benefits of Beef Liver

03:17 Introduction of Craig McCloskey

04:25 Craig's Health Journey

08:57 Ancestral Living Explained

12:10 Corporate Influence on Nutrition

16:38 The Benefits of Eating Organ Meats

19:03 Guidelines for Consuming Organ Meats

22:48 Foodborne Illness Risks

30:06 Research Limitations on Dairy Consumption

37:36 Blue Zones and Meat Consumption

42:52 The Role of Organ Supplements

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/378

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

377 | Strategies To Help Cope and Overcome Mental Health Battles with Karena Dawn Oct 07, 2024

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom welcome Karena Dawn, co-founder of Tone It Up and a New York Times bestselling author. Karena shares her inspiring journey from a challenging childhood with a mentally ill mother to becoming a successful entrepreneur and mental health advocate. She discusses her struggles with depression, substance abuse, and the importance of breaking the stigma surrounding mental health. Karena emphasizes the power of movement, meditation, and community support in fostering mental well-being. Her foundation, "The Big Silence," aims to create open conversations about mental health.

VivoBarefoot Discount:
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LMNT Discount Code:
Stay hydrated at a cellular level with LMNT! Replenish essential electrolytes and get a free gift with every purchase. ⁠⁠Try some new flavors while you fuel your body. ⁠⁠Get your free gift!

Jen Health Platform:
Access 12 plans, 200+ videos, and monthly webinars to improve mobility, strength, and pain relief. Join Jen Health to feel better with movement!

Learn More from Karena:

We think you’ll love:

What You Will Learn in This Interview with Karena Dawn:

03:13 Introduction of Karena Dawn

04:17 Karena's Memoir and Journey

07:45 The Big Silence Foundation

09:39 Personal Struggles and Triumphs

10:39 Building Tone It Up

12:56 Opening Up About Mental Health

17:20 Being There for Others

18:27 Caretaking Experience

22:12 Consequences of Bottling Emotions

25:25 Meditation Journey

33:58 Movement and Mental Health

40:42 Impact of Lack of Movement

41:35 Accessibility of Healthy Practices

42:55 Resources for Mental Health

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/377

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

376 | Back Pain During Pregnancy Sep 30, 2024

In this episode, Doc Jen and Doctor Dom, both doctors of physical therapy, explore back pain during pregnancy. Doc Jen shares her personal pregnancy journey, emphasizing the importance of nutrition and supplements from Needed. They discuss the prevalence of back pain among pregnant women, highlighting the physiological changes and biomechanical shifts that contribute to discomfort. The hosts stress the benefits of maintaining physical activity, referencing updated guidelines that encourage exercise during pregnancy. They also address psychological and social factors affecting pain perception, advocating for a holistic approach to managing back pain and promoting overall well-being.

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.

LMNT Discount Code:

Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!

Full Body Low Impact Plan:

Join our Full Body Low Impact Plan on Jen Health. Learn how to Improve Mobility, Relieve Consistent Aches & Pains, and Move Smarter with a Doctor of Physical Therapy to Guide You!

Jen Health Platform:

With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement.

We think you’ll love:

What will you learn from this PT Pearl:

00:05 - Introduction to the Podcast

00:19 - Nutritional Support During Pregnancy

03:11 - Prevalence of Back Pain in Pregnancy

04:36 - Biomechanical Changes During Pregnancy

05:24 - Importance of Electrolytes

07:20 - Body Mechanics and Pain Perception

09:12 - Pelvic Pain Statistics

10:57 - Reframing Beliefs About Pain

13:05 - Components of Pregnancy-Related Pain

13:55 - Exercise Guidelines During Pregnancy

16:26 - Physiological Benefits of Exercise

18:19 - Importance of Exercise for Back Pain

19:45 - Exercise Guidelines for Pregnancy

20:01 - Impact of Prenatal Exercise on Pain

20:52 - Exercise and Postpartum Functionality

21:51 - Pain Management through Movement

22:10 - Anterior Pelvic Tilt Awareness

24:06 - Core Exercises and Diastasis Recti Myths

25:07 - Balancing Pressure in the Core

26:11 - Genetics and Diastasis Recti Recovery

27:50 - Dynamic Awareness of Pelvic Movements

29:21 - Full Body Low Impact Plan

30:08 - Community Support for Exercise Modifications

31:20 - Choosing the Right Healthcare Provider

32:32 - Setting Up for Successful Recovery

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/376

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

375 | Fixing Leaky Skin & Hacking Your Health through Oils with Nadine Artemis Sep 23, 2024

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom are joined by Nadine Artemis, an author, beauty philosopher, aroma ecologist, and creator of Living Libations. The discussion delves into skin health, the benefits of essential oils, and the importance of sun exposure. Nadine shares her expertise on using natural oils like coconut, olive, and jojoba as "sun harmonizers" and the role of vitamin C in skincare. She emphasizes a balanced approach to sun exposure, advocating for nutrient-rich diets and mindful sun practices. The episode offers practical tips for nurturing skin health naturally and holistically.

Get Nadine Artemis' books here:

In this book, Nadine Artemis presents "Renegade Beauty"—a minimalist approach harnessing nature's elements to revitalize body and soul. It offers solutions for those caught in endless beauty routines, highlighting the power of sun, air, water, earth, and plants. This book serves as a comprehensive resource for simplifying self-care, promoting natural health, and uncovering innate radiance.

Nadine Artemis also presents the 8 Steps to Successful Self-Dentistry and holistic oral care guidelines. Holistic Dental Care offers simple, at-home dental techniques for everyone. This illustrated guide provides strategies for various dental issues, from routine care to alignment and detox.

Learn More from Nadine Artemis:

Nadine's Facebook
Living Libations Facebook Page
Living Libations Website
Nadine Artemis' Book:Renegade Beauty
Nadine Artemis' Book: Holistic Dental Care

We think you’ll love:

What You Will Learn in This Interview with Nadine Artemis:

02:00 - Introduction of Nadine Artemis

03:39 - Nadine's Background and Aroma Ecology

04:26 - Benefits of Essential Oils

06:28 - Choosing the Right Essential Oils

08:03 - Historical Knowledge and Modern Research

10:35 - Skepticism Towards Essential Oils

11:42 - Quality Concerns in Essential Oils

14:32 - Testing and Certification of Essential Oils

15:27 - Detoxing the Skin

16:38 - Understanding Skin Microbiome

17:31 - Ancient Cleansing Practices

18:36 - Benefits of Natural Oils

19:42 - Impact of Chemicals on Skin

21:06 - Skepticism Around Oils

22:05 - Marketing Myths of Skin Types

26:01 - Sun Exposure and Skin Health

27:39 - Historical Sun Therapy

29:48 - Chemicals in Sunscreens

32:16 - Building Solar Skin

33:19 - Essential Oils and Sun Exposure

34:16 - Zinc Oxide as a Sunblock

35:23 - Diet and Skin Health

36:25 - Understanding Sun Interaction

38:18 - Vitamin D and Sun Sessions

39:18 - Intuitive Sun Exposure

40:16 - Monitoring Skin Exposure

42:05 - Morning Sunlight Benefits

44:10 - Closing Thoughts on Health Practices

45:21 - Finding Nadine's Products

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/375

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

374 | Shin Splints: What Should You Do? Sep 16, 2024

In this episode of the Optimal Body Podcast, co-hosts Doc Jen and Doctor Dom, both doctors of physical therapy, explore the common issue of shin splints, or medial tibial stress syndrome, prevalent among runners and those engaged in high-impact activities. They emphasize the importance of foot health, the benefits of barefoot shoes like Vivo Barefoot, and the necessity of maintaining strong muscles in the feet, ankles, and lower legs. Key points include understanding shin splints, load management, strengthening exercises, the importance of cross-training, seeking professional guidance, and preventive strategies. They also introduce a barefoot mini-course for improving foot and ankle health.

VivoBarefoot Discount:

We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠!

**Code Change! The discount code is now OPTIMAL20 for 20% off.

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.

Barefoot Mini-Course:

Tired of foot pain? Join Dr. Jen Fraboni's Barefoot Mini Course for quick 10-minute videos on foot health. Learn exercises to prevent issues like plantar fasciitis and bunions. Sign up today for happier, healthier feet!

We think you’ll love:

What will you learn from this PT Pearl:

00:29 - Importance of Foot Health

01:10 - Physical Therapy Pearl on Shin Splints

02:17 - Distinguishing Shin Splints

03:24 - Common Causes of Shin Pain

04:26 - Support During Pregnancy

07:33 - Risk Factors for Shin Splints

09:15 - Additional Risk Factors in Runners

10:25 - Footwear Considerations

11:16 - Theories Behind Shin Pain

12:23 - Symptoms and Assessment

14:04 - Gradual Loading and Exercise

15:05 - Barefoot Mini Course

16:56 - Rebuilding Strength for Shin Splints

17:01 - Calf Raises and Gait Mechanics

18:03 - Awareness of Foot Pronation

19:03 - Strengthening the Bottom of the Foot

19:14 - Hip Strengthening for Runners

21:04 - Comprehensive Lower Leg Training

21:27 - Professional Guidance for Injury Prevention

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/374

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

373 | Using Mindset Shifts to Overcome Pain and Disease with Dr. Josh Axe Sep 09, 2024

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom welcome back Doctor Josh Axe, a functional medicine expert and bestselling author, to discuss his new book, "Think This, Not That." Doctor Axe shares his personal journey of overcoming a severe back injury through various treatments, including stem cell therapy and hyperbaric oxygen therapy. He emphasizes the importance of mindset, gratitude, and holistic health practices in his recovery. The conversation highlights the power of belief in healing and offers practical advice on nutrition, movement, and mental resilience for optimal well-being.

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠LMNT⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠Get Your Free Gift HERE!

Get Dr. Josh Axe book here:

In his book Think This, Not That, Dr. Josh Axe is like your personal mind coach. He breaks down the top 12 mental roadblocks that might be tripping you up and shows you how to swap them for more empowering thoughts. It's like a mental makeover that helps you become the awesome person you're meant to be!

Learn More from Dr. Josh Axe:

We think you’ll love:

What You Will Learn in This Interview with Dr. Josh Axe:

01:43 - Back Injury Experience

06:05 - Prognosis and Emotional Struggles

10:15 - Developing a Healing Plan

12:55 - Progress and Recovery Journey

13:43 - Cold Plunge and Sauna Benefits

14:35 - Stem Cell Therapy Experience

14:53 - Despair and Healing Journey

15:53 - Placebo Effect Discussion

16:53 - The Impact of Negative Prognosis

21:27 - Creating a Healing Plan

25:03 - Understanding Root Causes

26:48 - Finding the Right Practitioner

28:40 - Pain Perceptions

30:34 - Changing Limiting Beliefs

33:50 - The Challenge of Belief

35:01 - Listening to the Right Voices

37:12 - The Power of Personal Stories

38:26 - Functional Movement and Pain

40:09 - Holistic Treatment Approaches

41:53 - Mindset for Recovery

42:54 - Nutrition and Longevity

44:00 - Functional Movement Prioritization

46:31 - Mindset as Medicine

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/373

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

372 | Rotator Cuff Tears: What To Do For Shoulder Pain Sep 02, 2024

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom explore the intricacies of the rotator cuff, focusing on its anatomy, function, and common injuries. They emphasize the importance of shoulder stability and discuss effective rehabilitation strategies. The episode highlights the significance of thoracic mobility, muscle balance, and core coordination in preventing and treating rotator cuff injuries. Practical demonstrations and exercises are provided to improve posture and shoulder mechanics. The hosts also introduce their comprehensive "Shoulder Plan" for holistic shoulder health. Listeners are encouraged to stay proactive in managing shoulder pain and to share the episode with others.

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.

Jen Health Platform:

With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement.

Full Body Mobility Challenge:

Join our 30-day Full Body Mobility Challenge! Perfect for all fitness levels, this program helps boost your flexibility, strength, and overall well-being. Enjoy self-assessment videos, expert routines, unique exercises, and breath work classes. Learn the "why" behind each move from a Doctor of Physical Therapy. Relieve aches, feel better, and build a weekly mobility habit. Start your journey to a healthier, more agile you!

We think you’ll love:

What will you learn from this PT Pearl:

00:51 - Anatomy of the Rotator Cuff

02:17 - Role in Shoulder Stability

03:15 - Nutrition Pause

04:09 - Identifying Rotator Cuff Injuries

05:17 - Understanding Rotator Cuff Tears

06:27 - Personal Experience with Injury

08:08 - Asymptomatic Rotator Cuff Tears

09:32 - Duration of Symptoms and Tear Severity

11:02 - Conservative Treatment Effectiveness

11:56 - Patient Expectations in Recovery

13:42 - Success of Non-Operative Treatments

14:46 - Mind-Body Connection in Recovery

15:24 - Recommended Exercises for Rehabilitation

16:18 - Understanding Injury Causes

16:51 - Improving Shoulder Mobility

17:18 - Thoracic Mobility Importance

18:17 - Chest Muscle Relaxation

19:22 - Retraining Shoulder Muscles

19:44 - Serratus Anterior Training

20:29 - Core Coordination and Breathing

21:28 - 30 for 30 Rule

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/372

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

371 | Live Nourished & Drop The Diets With Registered Dietitian, Shana Spence Aug 25, 2024

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom, both doctors of physical therapy, are joined by Shana Spence, a registered dietitian nutritionist. Shana discusses the pervasive influence of diet culture and the importance of a balanced approach to nutrition. She emphasizes the need to move away from restrictive diets and instead focus on nourishing the body with a variety of foods, including processed options when necessary. The conversation also highlights the significance of consistent eating, stress management, and listening to one's body. Shana's debut book, "Live Nourished," encourages readers to find joy and balance in their nutritional journey.

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.

VivoBarefoot Discount:

We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠!

**Code Change! The discount code is now OPTIMAL20 for 20% off.

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Jen Health Platform:

With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement.

Items mentioned:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

We think you’ll love:

What You Will Learn in This Interview with Shana Spence:

01:44 -Introduction of Guest Shana Spence

03:22 - Understanding Diet Culture

08:05 - The Impact of Research Bias

09:13 - Health vs. Aesthetic

10:53 - Red Flags of Disordered Eating

11:47 - The Dangers of Skipping Meals

14:21 - Intermittent Fasting Discussion

18:39 - Yo-Yo Dieting Effects

19:57 - Processed Foods Discussion

28:29 - Social Determinants of Health

30:30 - Diet Culture and Guilt

31:23 - Healthy Weight Loss Strategies

34:11 - Mindset Shift in Nutrition

38:45 - Incorporating Movement into Daily Life

39:34 - The Role of Stress in Health

40:48 - Listening and Being Present with Patients

42:10 - Motivational Interviewing in Health

42:47 - Goals of the Book "Live Nourished"

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/371⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

370 | What To Do For Cervicogenic Headaches Aug 19, 2024

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom explore cervical genic headaches, which originate from neck issues. They discuss the prevalence of headaches and emphasize the importance of identifying underlying causes. The hosts highlight the role of physical therapy, neck stability, and mobility in treatment. They also discuss the benefits of aerobic exercise, hydration, and combining therapies for enhanced relief. The episode underscores the biopsychosocial model of pain, proper breathing techniques, and posture awareness. Listeners are encouraged to explore various strategies and consider physical therapy for effective headache management.

Naboso Foot Health Discount Code:

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LMNT Discount Code:

Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!

We think you’ll love:

What will you learn from this PT Pearl:

03:20 - Cervical Genic Headaches Overview

04:25 - Importance of Hydration

05:25 - Neck Stability and Mobility Issues

09:23 - Physical Therapy as First Line of Treatment

10:28 - Manipulative Therapy Effectiveness

15:26 - Aerobic Exercise for Headache Relief

17:05 - Strength vs. Endurance Exercises

22:28 - Postural Awareness

23:36 - Movement and Posture

26:09 - Strengthening Deep Neck Flexors

27:04 - Holistic Approach to Headaches

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/370⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

369 | Identifying the Root Cause Issues of Gut Dysfunction with Rachel Scheer Aug 12, 2024

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom welcome Rachel Shear, a certified functional medicine practitioner and founder of Rachel Scheer Nutrition. Rachel shares her compelling journey of overcoming severe gut health issues that nearly led to the removal of her entire large intestine. She emphasizes the importance of understanding the interconnectedness of bodily systems and introduces her four pillars of gut health: nutrition, lifestyle, mindset, and community. The discussion highlights the significance of addressing both physical and emotional aspects of health for a holistic approach to healing.

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.

LMNT Discount Code:

Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!

Jen Health Platform:

With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement. Get a Free Week!

What You Will Learn in This Interview with Rachel Scheer:

03:07 - Rachel's Personal Story

03:42 - Passion for Health

06:45 - Rachel's Journey to Functional Medicine

10:20- Seeking Answers at Mayo Clinic

12:17 - Turning Point

14:09 - Implementing Healing Diets

18:25 - Four Areas of Root Causes

24:08 - Avoiding Extremes in Diet

28:54 - Gut Healing vs. Gut Health

30:52 - Probiotics and Their Benefits

33:06 - Four Levels of Gut Dysregulation

Learn More from Rachel:

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/369

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

368 | MCL Strain Around the Knee? What You Need To Know Aug 05, 2024

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom, both doctors of physical therapy, discuss MCL (medial collateral ligament) strains. They explain the anatomy and function of the MCL, common injury mechanisms, and the grading of MCL injuries. Emphasizing the importance of foot health and mobility for knee stability, they outline the rehabilitation process, highlighting the role of physical therapy in recovery. The episode underscores the significance of proper rehabilitation to regain strength and stability, offering valuable insights for women looking to understand and manage MCL injuries effectively.

FREE plan + a chance to WIN PRIZES:

⁠⁠⁠⁠⁠⁠We just added a workout prep and recovery plan to Jen Health completely for FREE in addition to the 11 other plans with phase 1 to 3 progressions and quick tips! For this time around only, you'll receive a BONUS PDF of workouts you can do associated with these warm-ups, programmed specifically for the lower body, upper body, full body strength days, as well as cardio days. You only need 5 minutes of effective warm-ups and cool-downs. And, just for signing up, you'll have the opportunity to win prizes (limited-time access just for this week only). No catch to it! ⁠Sign up here⁠!

VivoBarefoot Discount:

We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code ‘⁠OPTIMAL20‘ to get 20% off your ⁠VivoBarefoot Shoes⁠!

**Code Change! The discount code is now OPTIMAL20 for 20% off.

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

We think you’ll love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

What you will learn in this PT Pearl:

01:50 - MCL Injury Overview

03:39 - Valgus Strain Explained

08:11 - Rehabilitation Process

12:35 - Initial Assessment by Physical Therapists

14:34 - Exercises for Acute Phase

16:38 - Functional and Sports-Specific Phases

20:54 - Biomechanics in Rehabilitation

21:30 - Continual Training Post-Injury

22:59 - General Rehabilitation Process

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/368

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

367 | New Research on Imposter Syndrome and Strategies for Coping with Dr Alex Anderson & Dr Jamie LaPenna Jul 29, 2024

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom discuss imposter syndrome with guests Doctor Jamie La Pena and Doctor Alexandra Anderson. They explore how feelings of inadequacy affect physical therapists despite their qualifications. The conversation highlights research findings, revealing that 93% of surveyed therapists experience intense imposter syndrome. They discuss the impact of education, experience, and mental health on these feelings. Let's dive in to the importance of mentorship, community support, and celebrating small achievements to combat burnout and foster professional growth.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

VivoBarefoot Discount:

We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code ‘⁠OPTIMAL20⁠‘ to get 20% off your ⁠VivoBarefoot Shoes⁠!

**Code Change! The discount code is now OPTIMAL20 for 20% off.

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Discount Code:

Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!

What You Will Learn in This Interview with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Jamie LaPenna and Dr. Alex Anderson:⁠⁠⁠⁠⁠⁠⁠

04:10 - What is imposter syndrome?

07:41 - Personal experiences with Imposter Syndrome

08:50 - Fear of sharing knowledge.

10:41 - Toxic culture in healthcare

11:06 - Prevelance of Imposter Syndrome

12:18 - Impacct on Job Satisfaction

15:58 - Imposter Phenomenon research insights

24:35 - Coping with Imposter Phenomenon

35:02 - Burnout in Physical Therapy.

41:09 - Factors beyond workload that contribute to burnout.

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/367

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

366 | How does Stretching Differ From Mobility? Jul 22, 2024

In this episode, DocJen and Dr. Dom delve into the difference between flexibility and mobility, providing insight into increasing hamstring range of motion. They dive into the role of flexibility as an addition to mobility to improve quality of life as we age, as well as the research insights on the physiological effects of different types of mobility training. Let's dive in!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Vital Proteins Discount:

Do you love coffee? Why not add a scoop of collagen to compensate for the loss of efficient collagen production with age! We know that while our body's ⁠⁠⁠⁠collagen⁠⁠⁠⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠⁠⁠⁠Vital Proteins ⁠⁠⁠⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code ‘⁠⁠⁠⁠OPTIMAL15 ⁠⁠⁠⁠‘ at checkout. Build resilience from the inside because topical is so typical. This is the perfect addition to your topical skin care routine. Check out their new "Skin Complex." This product is not intended to serve as a replacement for sunscreen**

What You Will Learn in this PT Pearl:

1:50 - Is mobility the same as flexibility?

9:05 - What does mobility help with?

14:50 - The hamstring example.

18:03 - The role of eccentric load on muscles.

21:23 - Active loaded mobility.

23:50 - Studies on passive and active stretches.

To Watch the PT Pearl on YouTube, check out DocJenFit on Youtube here: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/watch⁠⁠⁠⁠⁠⁠⁠⁠

For the full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/366

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

365 | Understanding How Personal Development and Attachment Styles Can Nurture Healthy Relationships with Thais Gibson Jul 15, 2024

Could reciting your past trauma be more detrimental than beneficial? Let's discuss the current approaches in Western talk therapy and how we can begin to transform personal development more effectively, through a nervous system lens. From diving into the value of personal development and self-reflection to honing into tools to start your personal development journey, Thais identifies how you can identify subconscious limiting beliefs, find the piece of meaning that will inform your re-programming work, and you can build an intimate relationship using the Gibson Integrated attachment theory. Let's dive in!

FREE plan + a chance to WIN PRIZES:

⁠⁠⁠We just added a workout prep and recovery plan to Jen Health completely for FREE in addition to the 11 other plans with phase 1 to 3 progressions and quick tips! For this time around only, you'll receive a BONUS PDF of workouts you can do associated with these warm-ups, programmed specifically for the lower body, upper body, full body strength days, as well as cardio days. You only need 5 minutes of effective warm-ups and cool-downs. And, just for signing up, you'll have the opportunity to win prizes (limited-time access just for this week only). No catch to it! Sign up here!

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠⁠⁠OPTIMAL⁠⁠⁠⁠ for 20% off.

What You Will Learn in This Interview with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thais Gibson⁠⁠⁠⁠:⁠⁠⁠⁠⁠

5:20 - The value of personal development.

6:30 - The importance of self-reflection.

10:05 - Do we need to look back at childhood for personal development.

14:07 - Tools to start your personal development journey.

20:20 - How to identify subconscious limiting beliefs.

26:20 - Finding meaning to do the re-programming work.

29:00 - Do you use subconscious strategies to ignore issues in your relationships?

35:30 - How to build an intimate relationship?

39:00 - Gibson Integrated attachment theory - what’s unique about it?

43:24 - How to learn more with Thais?

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/365

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

364 | What to do for Degenerative Disc Disease (DDD) Jul 08, 2024

In this episode, DocJen and Dr. Dom delve into degenerative disc disease, what is happening within the body, and what the diagnosis entails. As they dive into some critical research around degenerative disc disease and back pain, they empower you with the tools and education to gain control over your back pain and spine health again! Let's dive in!

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠LMNT⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠Get Your Free Gift HERE!⁠

Naboso Foot Health Discount Code:

Increase your foot proprioception and sense of environment with ⁠⁠⁠⁠⁠NABOSO⁠⁠⁠⁠⁠, brought to you by a functional podiatrist, Dr. Emily Splichal. Stimulate your foot's sensory nerves and create safety within the body to ease pain and symptoms. Go check out their foot recovery socks with our 15% off coupon using code '⁠⁠⁠⁠⁠OPTIMAL⁠⁠⁠⁠⁠'.

What You Will Learn in this PT Pearl:

1:56 - How do different postures affect your height?

6:41 - Is imaging for back pain necessary?

11:50 - Is DDD the reason for your pain?

17:20 - How to get to a state of no pain and the factors that influence your spine health.

20:46 - Movement strategies for DDD

To Watch the PT Pearl on YouTube, check out DocJenFit on Youtube here: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/watch⁠⁠⁠⁠⁠⁠⁠

For the full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠https://jen.health/podcast/364

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

363 | Using Your Eyes, Smell and Neurology to Reduce Pain and Improve Health with Missy Bunch Jul 01, 2024

If the normal prescriptions for your pain (i.e. rest, mobility, strength, sleep, nutrition) aren't affecting you and your pain is still recurring, this one is for you! Missy did all the things she was recommended and advised to do for her knee pain to a tea and she lived her life with knee pain as her new normal until she was directed towards neurology. From Missy's story to defining neurology, navigating ankle sprains, diving into eye work and sense of smell, as well as playing around with neuro tests you can try at home, this podcast is filled with a variety of "brain hacks" that may be the answer to ridding your symptoms or enhancing your performance goals. Let's dive in!

⁠⁠⁠VivoBarefoot Discount:

Your feet have the components they need to support themselves! When your feet can truly feel the ground, its textures and terrain, this additional sensory input feedbacks information to the brain, which can be used to affect your pain experience! That's why we love ⁠⁠⁠⁠⁠⁠VivoBarefoot⁠⁠⁠⁠⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠⁠⁠⁠⁠TOB20 at checkout to get 20% off⁠⁠⁠⁠⁠⁠! Your feet and body will thank you!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠⁠OPTIMAL⁠⁠⁠ for 20% off.

What You Will Learn in This Interview with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Missy Bunch⁠:⁠⁠⁠

06:15 - The origins of Missy’s passion for neurology and movement

13:05 - The neuroscience behind how Missy got rid of her knee pain.

15:30 - Is the pain real or in your head?

20:20 - What does neurology mean and what systems are involved?

22:55 - Why are cranial nerves so special + a test to try!

28:05 - What are eye exercises and why would they help pain?

33:53 - Do differences in eye movements correlate with side-to-side differences?

37:20 - How to use neurology to improve mobility + another test to try!

45:00 - If the normal things didn’t work, where can you get additional help?

47:00 - The role of the breath!

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/363

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

362 | What is Cold Laser Treatment and When is it beneficial? Jun 24, 2024

In this episode, DocJen and Dr. Dom delve into cold laser treatment and how it affects the body physiologically. They dive into the latest proposed mechanisms and the research behind their efficacy, exploring when cold laser treatment is best used and for what scenario. In doing so, they discuss how placebo interventions play a role! Let's dive in!

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠LMNT⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠Get Your Free Gift HERE!

Naboso Foot Health Discount Code:

Increase your foot proprioception and sense of environment with ⁠⁠⁠⁠NABOSO⁠⁠⁠⁠, brought to you by a functional podiatrist, Dr. Emily Splichal. Stimulate your foot's sensory nerves and create safety within the body to ease pain and symptoms. Go check out their foot recovery socks with our 15% off coupon using code '⁠⁠⁠⁠OPTIMAL⁠⁠⁠⁠'.

What You Will Learn in this PT Pearl:

3:50 - The birth story of cold laser therapy.

8:30 - Research review on high intensity laser therapy.

12:55 - What is the mechanism behind cold laser therapy?

17:00 - The effect of placebo.

20:30 - Where is cold laser therapy most beneficial?

To Watch the PT Pearl on YouTube, check out DocJenFit on Youtube here: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/watch⁠⁠⁠⁠⁠⁠

For the full show notes, visit the full website at: ⁠⁠⁠⁠⁠https://jen.health/podcast/362⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

361 | The Key Factors to Oral Health and Hygiene with Dr. Bill Dorfman Jun 17, 2024

Join Dr. Bill in this insightful episode as he dives into the world of cosmetic dentistry and oral hygiene. He discusses his passion for cosmetic dentistry and emphasizes how oral hygiene is crucial for overall health, touching upon the importance of verniers in maintaining oral health. Dr. Bill explains what constitutes good oral hygiene and addresses common dental concerns, such as whether cavities can be reversed and factors contributing to rapid tooth decay. He also delves into the topic of teeth stains and the safety of whitening products, offering tips on managing sensitive teeth and effective brushing techniques. For those looking to maintain dental health through all stages of life, Dr. Bill shares strategies for staying vital into later years. To explore more insights from Dr. Bill, tune in!

FLASH SALE:

Jen Health was created so that you don’t have to think but just show up from 5-15 minutes a day to work on your deep core, and functional mobility, and to understand stability and control through movement as yes, all these factors are staples to target exercises for a specific pain point. Educating you – the what and the why covered! This week only, take advantage of our massive discount of $159. You get all our plans for a full year of 11 plans for different plans with multiple phases, monthly webinars to continue your education and have your answers to your questions, as well as community! Click here to get access to the discount!

⁠⁠⁠VivoBarefoot Discount:

Your feet have the components they need to support themselves! That's why we love ⁠⁠⁠⁠⁠⁠VivoBarefoot⁠⁠⁠⁠⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠⁠⁠OPTIMAL20 at checkout to get 20% off⁠⁠⁠⁠⁠⁠! Your foot and body will thank you!

**Code Change! The discount code is now OPTIMAL20 for 20% off.

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off.

What You Will Learn in This Interview with ⁠⁠⁠⁠⁠⁠⁠Dr. Bill Dorfman:⁠

03:19 - Why cosmetic dentistry?

06:50 - Oral hygiene is a health issue.

09:42 - Verniers and oral hygiene.

11:54 - What does good oral hygiene look like?

15:10 - Can you reverse cavities?

16:05 - What contributes to the quickest tooth decay?

19:11 - Developing stains on the teeth - are whitening products bad?

24:10 - How to work your way out of sensitive teeth.

27:00 - How to brush well.

29:52 - Remaining vital into later years.

40:30 - Learn more with Dr. Bill.

To learn more about this episode⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/361⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

360 | How to Release a Tight Knot in Your Muscle Jun 10, 2024

In this episode, DocJen and Dr. Dom delve into tight knots and what is happening within the body to cause the tension and pain. Differentiating trigger points and tight knots, they discuss the role of the nervous system and how biopsychosocial components may be related to the sensations your are experiencing. Finally, they touch base with the power of breath, touch, and posture through mobility, as tools to change your symptom experience! Let's dive in!

Vital Proteins Discount:

Do you love coffee? Why not add a scoop of collagen to compensate for the loss of efficient collagen production with age! We know that while our body's ⁠⁠⁠collagen⁠⁠⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠⁠⁠Vital Proteins⁠⁠⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code ‘⁠⁠⁠OPTIMAL15⁠⁠⁠‘ at checkout. Build resilience from the inside because topical is so typical. This is the perfect addition to your topical skin care routine. Check out their new "Skin Complex." This product is not intended to serve as a replacement for sunscreen**

Needed Discount:

Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠OPTIMAL⁠ for 20% off.

What You Will Learn in this PT Pearl:

5:05 - Introduction

7:07 - What are knots and trigger points?

10:58 - Neurological muscle tension

14:25 - Global components to pain & trigger points.

16:14 - The power of the breath and touch.

22:40 - Changing your static positioning + posture.

To Watch the PT Pearl on YouTube, check out DocJenFit on Youtube here: ⁠⁠⁠⁠⁠https://www.youtube.com/watch⁠⁠⁠⁠⁠

For the full show notes, visit the full website at: ⁠⁠⁠⁠https://jen.health/podcast/360

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. ^Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and vitalproteins.com for recommended serving sizes and for more information.

359 | Unveiling the Myths Behind Pelvic Health, DR During Pregnancy and Healthy Aging with Dr. Christina Prevett Jun 03, 2024

In this episode, Dr. Christina delves into the nuanced aspects of strength training across different stages of life from dispelling myths to navigating pregnancy and postpartum concerns. She uncovers the historical misconceptions surrounding heavy lifting for females, provides the latest recommendations and guidelines for safely resuming strength training after pregnancy, and empowers expecting mothers to embrace strength training safely and confidently. Delve into the truth about diastasis recti and learn which core exercises are safe during pregnancy and stay tuned as Dr. Christina unveils the myths behind pelvic health.

Barefoot Mini-Course - STARTS TODAY BUT YOU CAN STILL JOIN:

Experiencing aches, pains, and niggles in your feet and ankles. Join the ⁠Barefoot Mini-Course⁠ as it contains all the tools you need to assess what could be contributing to your aches and pains and what exercises are best for you to address those limitations! With educational videos, a workbook, and lifetime access, you will begin to feel something different and work towards your movement goals faster! Learn more about how to better take care of your feet, what type of shoes best support your outdoors, and how to reduce the pain you’re currently dealing with. ⁠JOIN US HERE⁠! We start today but you can still join this week!

⁠⁠⁠VivoBarefoot Discount:

Your feet have the components they need to support themselves! That's why we love ⁠⁠⁠⁠⁠VivoBarefoot⁠⁠⁠⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠⁠⁠⁠TOB at checkout to get 15% off⁠⁠⁠⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠LMNT⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠Get Your Free Gift HERE!⁠

What You Will Learn in This Interview with ⁠⁠⁠⁠Dr. Christina Prevett

05:55 - What made Dr. Christina interested in geriatric patients?

12:55 - Why strength training is important no matter how old you are.

17:45 - Dosing and progression for strength training with age.

22:15 - History of myths around heavy lifting for females.

27:45 - Current recommendations to return back to strength training after pregnancy.

38:40 - How to approach fear around strength training around pregnancy.

41:55 - Core safe exercises during pregnancy: the truth about diastasis recti.

45:45 - Does abdominal coning during post-partum matter?

50:18 - Learn more with Christina.

To learn more about this episode⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/359⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

358 | What To Do for Hip Osteoarthritis May 27, 2024

In this episode, DocJen and Dr. Dom delve into hip arthritis, focusing on its incidence and prevalence. They discuss key findings from the Framingham study, shedding light on the rates of hip arthritis and the predictors of its poor progression. They provide proactive measures to manage the condition, emphasizing the importance of supervision in treatment, addressing the considerations surrounding hip replacement surgery, and postures to avoid to prevent further aggravation, and a summary of the best strategies to manage hip arthritis effectively

Barefoot Mini-Course - DISCOUNTED PRICE SALE:

Experiencing aches, pains, and niggles in your feet and ankles. Join the ⁠Barefoot Mini-Course⁠ as it contains all the tools you need to assess what could be contributing to your aches and pains and what exercises are best for you to address those limitations! With educational videos, a workbook, and lifetime access, you will begin to feel something different and work towards your movement goals faster! Learn more about how to better take care of your feet, what type of shoes best support your outdoors, and how to reduce the pain you’re currently dealing with. ⁠JOIN US HERE⁠! Prices go up next week!

Naboso Discount Code:

Increase your foot proprioception and sense of environment with ⁠⁠⁠NABOSO⁠⁠⁠, brought to you by a functional podiatrist, Dr. Emily Splichal. Stimulate your foot's sensory nerves and create safety within the body to ease pain and symptoms. Go check out their foot recovery socks with our 15% off coupon using code '⁠⁠⁠OPTIMAL⁠⁠⁠'.

Needed Discount:

Prenatal supplements? Male prenatal vitamins for sperm support. No unnecessary fillers at the highest quality of nutrients and it's all sustainably sourced! With 7x more choline, 6x vitamin B3, and 20x more vitamin B6, use code ⁠OPTIMAL⁠ for 20% off.

What You Will Learn in this PT Pearl:

04:53 - Incidence of arthritis.

07:28 - Framingham study

08:56 - Prevalence and rates of hip arthritis.

10:56 - Predictors of poor progression of hip osteoarthritis.

12:16 - What can you do?

15:26 - The power of supervision.

18:36 - Should you get a hip replacement?

21:56 - Postures to avoid.

23:56 - Summary of the exercises!

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠https://www.youtube.com/watch⁠⁠⁠⁠

For the full show notes, visit the full website at: ⁠⁠⁠https://jen.health/podcast/358

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠subscribe⁠⁠⁠⁠ and leave a quick rating and review of the show!

357 | Improve Your Metabolism, Body Composition and Pain during Perimenopauase and Beyond with Dr. Stephanie Estima May 20, 2024

In this episode, Dr. Stephanie delves into the various factors that influenced her career path and discusses the critical ways in which nutritional and training needs evolve as we age. She explains why you might notice weight gain in your 40s despite maintaining the same routine and explores the importance of meal timings and how to maximize the benefits of exercise. Dr. Stephanie also addresses the role of intermittent fasting, the benefits of HIIT and cardio as we get older, and how to determine the right cardio intensity for your fitness level. Finally, she discusses whether hormone replacement therapy is suitable for all women. Tune in to learn more from Dr. Stephanie!

Barefoot Mini-Course - EARLY BIRD SALE:

Experiencing aches, pains, and niggles in your feet and ankles. Join the Barefoot Mini-Course as it contains all the tools you need to assess what could be contributing to your aches and pains and what exercises are best for you to address those limitations! With educational videos, a workbook, and lifetime access, you will begin to feel something different and work towards your movement goals faster! Learn more about how to better take care of your feet, what type of shoes best support your outdoors, and how to reduce the pain you’re currently dealing with. JOIN US HERE! Prices go up next week!

LMNT Discount Code:

Fuel every system within the body and the brain with LMNT! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! Get Your Free Gift HERE!

What You Will Learn in This Interview with ⁠Dr. Stephaine Estima⁠:

04:00 - What led Dr. Stephanie down her career path?

10:45 - Why do nutritional and training considerations change as we age?

13:15 - How do nutrition and training change?

21:50 - Why are you putting on pounds in your 40s with the same routine?

28:10 - Do meal timings matter and how do you maximise gains from exercise?

31:40 - Intermittent fasting? Should you do it?

38:38 - Can HIIT and cardio play a role as we continue to age?

42:40 - How do you calculate your cardio intensity?

44:15 - Should all women do hormone replacement therapy?

48:00 - Learn more with Dr. Stephanie!

To learn more about this episode⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/357

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

356 | What is Dry Needling? When is it Beneficial? May 13, 2024

Heard of Dry Needling? DocJen and Dr. Dom give you the rundown on what Dry Needling is, the effect it has on the body physiologically, and who might need it! They discuss the limitations of measurement bias in research, the benefits of dry-needling, how long it lasts, and what it means to have expectations and beliefs about dry-needling, also considering the role of supervision and emotions. Let's dive into all things dry needling and what the systematic reviews say about Dry Needling!

⁠⁠⁠VivoBarefoot Discount:

Save your kids feet! Your feet have the components they need to support themselves! That's why we love ⁠⁠⁠⁠VivoBarefoot⁠⁠⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠⁠⁠TOB at checkout to get 15% off⁠⁠⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Needed Discount:

Prenatal supplements? Male prenatal vitamins for sperm support. No unnecessary fillers at the highest quality of nutrients and it's all sustainably sourced! With 7x more choline, 6x vitamin B3, 20x more vitamin B6, use code OPTIMAL for 20% off.

What You Will Learn in this PT Pearl:

2:40 - What is Dry Needling?

5:30 - Dry needling - how is it used?

8:05 - Limitation of measurement bias

11:55 - Dry needling benefit

14:12 - How long does the benefit last?

15:20 - Expectations and beliefs of dry needling

19:13 - What the research says! Systematic reviews!

22:40 - Emotion ,Supervision, and Pain?

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠https://www.youtube.com/watch⁠⁠⁠

For the full show notes, visit the full website at: ⁠⁠https://jen.health/podcast/356

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠subscribe⁠⁠⁠ and leave a quick rating and review of the show!

355 | Improving Sleep Quality and Quantity to Kick Insomnia with Devin Burke May 06, 2024

Devin takes a deep dive into the complexities of sleep, beginning with his personal journey towards understanding its significance. He explores the development of insomnia and its implications for individuals. Continuing, Devin sheds light on the physiological processes our bodies undergo during sleep, emphasizing its importance. He also highlights common mistakes people make regarding sleep and offers insights into addressing these errors. Transitioning to practical advice, Devin shares screen recommendations and healthy sleep habits, along with tips for managing emergency sleep-related situations. He further discusses daytime practices to improve sleep quality and offers practical solutions for those with limited time. Exploring sleep aids, Devin examines the effectiveness of sleeping medications. Additionally, Devin discusses the impact of environmental factors on sleep, including the relevance of sound machines. He also addresses how menopause and hormonal changes can disrupt sleep patterns, as well as the role of movement in promoting better sleep. Let's dive in!

VivoBarefoot Discount:

Save your kids feet! Your feet have the components they need to support themselves! That's why we love ⁠⁠⁠VivoBarefoot⁠⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠⁠TOB at checkout to get 15% off⁠⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Needed Discount:

Prenatal supplements? Male prenatal vitamins for sperm support. No unnecessary fillers at the highest quality of nutrients and it's all sustainably sourced! With 7x more choline, 6x vitamin B3, 20x more vitamin B6, use code OPTIMAL for 20% off.

What You Will Learn in This Interview with Devin Burke:

7:10 - What got Devin into the realms of sleep.

9:25 - How do you develop having insomnia?

12:47 - What our body is doing during sleep?

14:50 - Mistake you are making around sleep.

17:00 - The second mistake you are making to sleep.

19:02 - Screen recommendations and healthy habits for sleep.

21:25 - Emergency situations!

24:20 - What can you do during the day to sleep better!

28:45 - Don’t have time? Here are your practical solutions.

30:58 - Sleeping medications and aids.

32:06 - How much does your environment affect sleep quantity and quality?

36:15 - What about sound machines? Do you need one?

38:00 - Menopause an hormonal changes affecting sleep?

40:45 - How much does movement play a role in getting to sleep.

43:10 - Learn more from Devin.

To learn more about this episode⁠⁠⁠⁠ ⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/355⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

354 | What is Blood Flow Restriction Training? Apr 29, 2024

Have you heard of Blood Flow Restriction? DocJen and Dr. Dom dive into the researcher who developed the method of Blood Flow Restriction training, their story of innovation and the science behind its effects on the body. Diving into its clinical implications associated with sarcopenia, cardiovascular complications, muscle growth and pain perception, they provide you with the latest research insights into Blood Flow Restriction Training.

⁠⁠⁠LMNT Discount:

Fuel every system within the body and the brain by replenishing your electrolytes with LMNT! Get a free gift with every purchase and try some new flavors as you stay hydrated!

What You Will Learn in this PT Pearl:

1:50 - How BFR training was born?

6:00 - How BFR training affects age related muscle wasting?

8:50 - How BFR supports blood pressure regulation

10:40 - Protocals to stimulate BFR for muscle growth

13:00 - BFR training and pain sensitivity

16:50 - The importance of supervision

To Watch the PT Pearl on YouTube, click here: ⁠⁠https://www.youtube.com/watch⁠⁠

For the full show notes, visit the full website at: ⁠https://jen.health/podcast/354

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠subscribe⁠⁠ and leave a quick rating and review of the show!

353 | The Fundamental Pillars of Holistic Health with Naturopathic Doctor, Dr. Mahboubeh Apr 22, 2024

Diving into the pillars and levers of holistic health, Dr. Mahboubeh described why it is important to focus practice on holistic health and how you can begin to create the best environment to allow healing to occur. Then, she speaks about treating the body systemically and holistically, defining her phrase, "We are not what we eat but how we live." Then, she provides a guide to hydration, blood sugar regulation, how to optimize your plate, and finally, what it means to heal in layers. Let's peel back the layers of health with Dr. Mahboubeh!

VivoBarefoot Discount:

Save your kids feet! Your feet have the components they need to support themselves! That's why we love ⁠⁠VivoBarefoot⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠TOB at checkout to get 15% off⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in This Interview with ⁠Dr. Mahboubeh:⁠

3:50 - Why focus practice on holistic health

5:47 - How do we create the best environment to allow healing to occur

8:00 - Why should we treat the body systemically and holistically

15:36 - We are not what we eat but how we live

19:55 Guide to hydration

22:00 - Guidelines for hydration

28:00 - Blood sugar regulation and Is there one best diet?

33:35 - How to understand what your plate should look like

37:00 - How do we heal in layers?

40:38 - Where can you learn more with Dr. Mahboubeh⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

To learn more about this episode⁠⁠⁠ ⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/353⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

352 | Scapular Winging? What can you do! Apr 15, 2024

Seen or been told your shoulder blade is in a funky position during exercise? Perhaps popping out a little bit? Heard that scapular winging will cause pain inadvertently? Dr. Jen and Dr. Dom have your back as they explore all things scapular and debunk the common myths surrounding scapular winging. Tune into how scapular winging occurs, how you can begin to explore scapular range of motion, and how your scapular moves in coordination with its neighbors. Through this podcast, you’ll develop an appreciation for your scapulae and feel empowered to explore gaining control, awareness, and free expression through your scapulae!

What You Will Learn in this PT Pearl:

2:30 – What is Scapular Winging?

3:20 – Scapular Anatomy

5:11 – Does scapular winging cause pain?

6:56 – Are you aware of your scapular winging?

10:30 – It’s not only about the scapulae

14:56 – Scapular range of motion

17:59 – Videotape how your scapula moves... It’s pretty cool!

18:38 - How to test your scapular range of motion

20:51 - Funny movement does not mean pain or injury

To Watch the PT Pearl on YouTube, click here: ⁠https://www.youtube.com/watch⁠

For the full show notes, visit the full website at: https://jen.health/podcast/352

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠subscribe⁠ and leave a quick rating and review of the show!

351 | The 4 Pillars to Improve Foot Health and Preventing Pain with Functional Podiatrist, Dr. Emily Splichal Apr 08, 2024

Stretching and strengthening may not be enough for Foot Health. Dr. Emily Splichal⁠⁠⁠ dives into the missing piece: sensory awareness! Describing the 4 pillars of foot health, she provides insight into the importance of sensory input through the feet, potential causes of neuropathy, and tools you can use to gain awareness in the feet. With a simple test to gauge your risk of falls, she provides simple methods to improve your foot proprioception and, ultimately, balance! From flat feet to high arches, she covers all our bases! Let's dive in!

Naboso Discount Code:

Increase your foot proprioception and sense of environment with ⁠⁠NABOSO⁠⁠, brought to you by a functional podiatrist, Dr. Emily Splichal. Stimulate your foot's sensory nerves and create safety within the body to ease pain and symptoms. Go check out their foot recovery socks with our 15% off coupon using code '⁠⁠OPTIMAL⁠⁠'.

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift Here!

What You Will Learn in This Interview with Dr. Emily Splichal⁠:

6:00 - The 4 pillars of the feet

9:12 - Why is it important for our feet to “feel”

11:40 - Sensory Conditions: Neuropathy

12:30 - How to gain awareness in the feet?

16:00 - Can’t walk barefoot? Here’s what you can do!

18:40 - Foot proprioception and its affect on balance

21:00 - Why single leg balance is so important

22:00 - How foot type affects single leg stability

25:25 - Orthotics have a time and place!

29:50 - Is it possible to get out of an orthotic?

34:20 - Higher arch foot type: Does foot shape equate function

38:46 - High Arches - do you need to strengthen the arch?

41:33 - Exercises for strengthening the foot

49:45 - Learn more with Dr. Emily!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

To learn more about this episode⁠⁠ ⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/351⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

350 | What Exercises Help to Improve Posture? Apr 01, 2024

Your one-stop shop to addressing your posture! DocJen and Dr. Dom dive into all things posture and how you can change your movement game to address your posture. Tapping into mobility, strength through range, and core control, they hone in on their best tips! Let's dive in!

Jen Health Discount:

Try something different. If you’ve been told to “stay away,” “stop [x],” “try [x] and it has not worked,” we’re taking you back to the basics and back to the science. Jen Health was created so that you don’t have to think but just show up from 5-15 minutes a day to work on your deep core, and functional mobility, and to understand stability and control through movement as yes, all these factors are staples to target exercises for a specific pain point. Educating you – the what and the why covered! This week only, take advantage of our massive discount of $147. You get all our plans for a full year of 11 plans for different plans with multiple phases, monthly webinars to continue your education and have your answers to your questions, as well as community! Use code "PODCAST20" to get access to the discount!

What You Will Learn In This PT Pearl:

3:15 - What is posture?

5:30 - What exercise is best to improve posture?

8:50 - Should you use machines in the gym?

12:20 - Restrictions and range of motion.

14:00 - The power of the eccentric phase of exercise.

16:15 - Tapping into mobility.

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

349 | Fitness Changes & Considerations During Pregnancy & Postpartum with Brianna Battles Mar 25, 2024

Itching to exercise post-partum but have been told to wait? Or, wanting to exercise as a beginner and pregnant? We dive into how Brianna found passion in helping new mothers post-partum and through pregnancy with their fitness journeys. We dive into whether exercise is harmful during oreganacy and post-partum, post-partum expectations related to return to exercise, whether you need to avoid core exercises, and considerations related to running and jumping! Let's dive in!

Jen Health Discount:

Try something different. If you've been told to "stay away," "stop [x]," "try [x] and it has not worked," we're taking you back to the basics and back to the science. Jen Health was created so that you don't have to think but just show up from 5-15 minutes a day to work on your deep core, and functional mobility, and to understand stability and control through movement as yes, all these factors are staples to target exercises for a specific pain point. Educating you - the what and the why covered! This week only, take advantage of our massive discount of $159. You get all our plans for a full year of 11 plans for different plans with multiple phases, monthly webinars to continue your education and have your answers to your questions, as well as community! Click here to ⁠⁠get access to the discount⁠⁠!

Increase your foot proprioception and sense of environment with ⁠NABOSO⁠, brought to you by a functional podiatrist, Dr. Emily Splichal. Stimulate your foot's sensory nerves and create safety within the body to ease pain and symptoms. Go check out their foot recovery socks with our 15% off coupon using code '⁠OPTIMAL⁠'.

What You Will Learn in This Interview with Brianna Battles:

3:55 - What got Brianna interested in fitness for pregnancy

9:40 - “I’m pregnant now what?” Is exercise bad?

16:30 - Should you stop core exercises?

21:40 - Low or no energy but itching to move? How to navigate it?

26:20 - What to focus on in the first couple of weeks post-partum?

30:00 - Markets for readiness to return to exercise

35:30 - Rule of thumb to support your body for running and jumping

40:30 - From couch potato to fitness while pregnant

44:05 - Learn more with Brianna.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

To learn more about this episode⁠ ⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/349

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

348 | Should You Do Cool Downs? What is the Best Technique? Mar 18, 2024

Do you cool-down? At times, cool-downs feel unimportant or a waste of time, however, DocJen & Dr. Dom break the confusion in this episode. With a high emphasis on specificity, they explain the importance of strategically cooling down the body to prepare the body for optimal recovery, addressing how to appropriately use breath and movement after exercise to kickstart that rest, digest, and recovery state. Let’s dive in!

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠Get Your Free Gift Here!⁠⁠⁠

What You Will Learn In This PT Pearl:

2:20 - Why cool-down? Passive vs Active Cool-down.

5:40 - Research around cool-downs.

9:00 - Choosing your best cool-down.

10:00 - How to foam roll effectively.

11:19 - How to use research to inform your movement practices.

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

347 | Fevers, Eczema and Poop with Naturopathic Pediatric Doctor, Dr. Elana Roumell Mar 11, 2024

Struggling to navigate your kid's fever, eczema, or poop concerns? “If you’re putting that steroid cream on, that is just a bandaid.” We have Dr Elana Roumell, a doctor and naturopath specializing in paediatric, to address when to conventional and herbal medicine for fevers, specifically Tyenol and Ibuprofen, and her top herbal medicine recommendations. Then, she dives into the world of excema, discussing nutrition considerations and how to care for the manifestations of excema. Finally, Dr. Elana dives into how to read your kid's poop! Let's dive in!

VivoBarefoot Discount:

Save your kids feet! Your feet have the components they need to support themselves! That's why we love ⁠⁠VivoBarefoot⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠TOB at checkout to get 15% off⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in This Interview with ⁠Dr. Elana Roumell:

4:21 - Why naturopathic Paediatrics.

9:44 - How to tell how bad your fever is & when to turn to herbal medicine?

23:44 - What does it mean if there are rapid changes in internal body temperature?

26:30 - When or when not to use Tylenol and Ibuprofen.

30:20 - Nutrition for Excema.

35:35 - When to use a steroid creams for Exzema.

37:37 - Natural type creams for baby Exzema.

41:43 - Speaking about poop…

46:50 - Learn more with Dr. Elana.

To learn more about this episode ⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/347⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

346 | Should You Be Doing Warm Ups? What's Effective? What's Not? Mar 04, 2024

Do you warm-up? At times, warm-ups feel unimportant or a waste of time, however, DocJen & Dr. Dom break the confusion in this episode. With a high emphasis on specificity, they explain the importance of strategically warming up the body to prepare for the upcoming movement, how to appropriately activate the body before exercise sessions, whether stretching is really that bad before movement, and how you can optimize your warm-ups for injury prevention. Let’s dive in!

Join Our Move 2 Improve Challenge

Combine strength and HIIT with our deep core work and mobility to understand how you can begin moving optimally for YOU! Curated for EVERYONE with modifications or progressions, especially if you're pregnant or want to build back that strength post-partum - DocJen has got you! Let's focus on that top-end Strength & Power to build strong healthy joints in less than 30 minutes a day! We've got educational webinars from different health specialists and the ability to win prizes as well! Receive an exclusive bonus for you as our podcast listener by plugging in 'OPTIMAL20" ⁠Join Us Here⁠!

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠Get Your Free Gift Here!⁠

What You Will Learn In This PT Pearl:

2:30 - Do warm-ups prevent injury.

5:00 - Research around warm-ups.

6:41 - Physiology behind passive warm-ups.

8:30 - How to actively warm up.

11:45 - Warm-ups and injury prevention

14:00 - Can you stretch before workouts?

16:00 - Are we sure we shouldn’t stretch before workouts?

18:50 - Example warm-up: how to warm up for a lower body strength workout

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

345 | Female Nutrition and Training from Puberty to Menopause Feb 26, 2024

#womenarenotsmallmen Wondering how to optimize your nutrition & training as a female? Lost a period? Struggling to figure out nutrition and exercise around menopause? Dr. Stacy Sims dives deep into hormones, nutritional, and training considerations during the menstruating phase of life, perimenopause, menopause, and post-menopause. Dr. Stacy explains Amenorrhea, nutritional considerations during and post-exercise, and how eating times affect hormones and recovery. Dr. Stacy deciphers nutrition and training considerations throughout the different phases of the menstrual cycle and her top recommendations to getting your period back. Then, Dr. Stacy dives into the fad trends women should avoid, and research generalizability and transferability to women. She discusses the world of menopause and how hormonal changes affect physiological metrics like heart rate, respiratory rate, sleep, lean muscle mass, bone density, mood, and overall health. In spite of these physiological metrics, Dr. Stacy addresses optimizing recovery before, during, and after menopause. Finally, she provides a brief scope into the current research she is undergoing with WHOOP. Learn about nutrition and training from puberty to menopause.

Vital Proteins Discount:

We know that while our bodies ⁠collagen⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠Vital Proteins⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code ‘⁠OPTIMAL15⁠‘ at checkout and get your very own Collagen supplement at a discounted price by clicking ⁠here⁠!

Join Our Move 2 Improve Challenge

Combine strength and HIIT with our deep core work and mobility to understand how you can begin moving optimally for YOU! Curated for EVERYONE with modifications or progressions, especially if you're pregnant or want to build back that strength post-partum - DocJen has got you! Let's focus on that top-end Strength & Power to build strong healthy joints in less than 30 minutes a day! We've got educational webinars from different health specialists and the ability to win prizes as well! From now until the 3rd of March, you can receive a discount along with an exclusive bonus for you as our podcast listener by plugging in 'OPTIMAL10" Join Us Here!

What You Will Learn in This Interview with ⁠Dr. Stacy Sims:

3:48 - Dr. Stacy’s Passion

5:25 - Why may your menstrual period stop?

10:35 - Eating for exercise.

15:00 - Eating with your cycle.

18:00 - How to get your period back.

22:00 - Are low-carb diets bad for women?

24:45 - Menopause: can you fast?

27:00 - Repercussions of male-only data

28:32 - Trends to stay away from.

32:00 - Perimenopause, menopause and post-menopause.

34:50 - Training with menopause.

42:00 - How do you define high intensity for you?

47:00 - Learn more with Dr. Stacy

To learn more about ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this episode⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/345⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

344 | Mobility During the Trimesters of Pregnancy Feb 19, 2024

In this episode, we delve into essential exercises and tips tailored to each trimester of pregnancy to support optimal mobility, stability, and overall well-being for expectant mothers. In the first trimester, we empower you with the hallmarks of mobility, as well as the importance of breathwork with pelvic floor awareness. In the second trimester, we address how you can work around the new sensations you are experiencing and what it means to focus on strength and stability as a signal of protection and resiliency to the brain. Finally, in the third trimester, we dive into intuition and relaxation, ensuring you move and modify movement throughout the trimester. Let's dive in!

Join Our Move 2 Improve Challenge

Combine strength and HIIT with our deep core work and mobility to understand how you can begin moving optimally for YOU! Curated for EVERYONE with modifications or progressions, especially if you're pregnant or want to build back that strength post-partum - DocJen has got you! Let's focus on that top-end Strength & Power to build strong healthy joints in less than 30 minutes a day! We've got educational webinars from different health specialists and the ability to win prizes as well! From now until the 23rd of February, you can receive an early bird discount along with an exclusive bonus for you as our podcast listener by plugging in 'OPTIMAL10" Join Us Here!

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠Get Your Free Gift Here!

What You Will Learn In This PT Pearl:

5:05 - Tips For First Trimester & Top 5 Mobility Exercises

9:00 - Symptoms During the Second Trimester

11:30 - Breathwork & Pelvic Floor Awareness

15:08 - Top Stability Exercises For The Second Trimester

20:20 - Two Additional Mobility Exercises To Consider For The Second Trimester

22:10 - Third Trimester Exercise Considerations: Pelvic Floor Relaxation

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

343 | Let us Re-Introduce Ourselves Feb 12, 2024

Welcome to our re-introduction. We're diving into where it all started, describing DocJen and Dr. Dom's paths to physical therapy and how they met! With fun facts, they expand beyond the initial dates and how their relationship flourished. Speaking into the impact of COVID, they hone in on how they navigated their business and how they paved the path towards creating their app - Jen Health. Let's dive in!

VivoBarefoot Discount:

Flat, thin, wide and flexible. VivoBarefoot Shoes are made to optimize the natural function of our feed, enhancing strength and mobility with a barefoot profile shoe. For every occasion from casual wear, slippers, exercise, hiking, and beach days to dress wear, you can get a 15% off using our code ‘TOB‘ only available to our podcast listeners with 100 days risk-free trial period! What’s there to lose? Try your pair of VivoBarefoot shoes this summer, here! (affiliate link)

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Electrolyte Discount:

Fuel every system within the body and the brain with ⁠⁠LMNT⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated!

What You Will Learn in This Interview with ⁠DocJen & Dr. Dom:

5:06 - How DocJen and Dr. Dom got into Physical Therapy.

12:45 - Jen’s fun facts!

16:40 - Dom’s fun facts!

20:20 - How DocJen and Dr. Dom met.

34:10 - Life beyond the dates.

35:53 - COVID & The Business

39:05 - The birth of The Optimal Body

40:00 - Gaps in Social Media and Expanding the Business

46:06 - Special offer into our App: Jen Health

To learn more about ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this episode and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/343

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

342 | Does Electrical Stimulation for Pain Help? A Look Into TENs Units Feb 05, 2024

Have you tried TENs? DocJen and Dr. Dom dive into Transcutaneous electrical nerve stimulation. They dive into how it affects the body to reduce pain in the short-term, potential contraindications, and critically analyze the research that has been done on TENs. Finally, they discuss its use during labour and how it can facilitate pain management temporarily. Let's dive into all things TENs!

VivoBarefoot Discount:

Something that can surprisingly affect the health of our hamstrings is what we wear on our feet. It challenges the whole back-side chain to work through its full range of motion.

Your feet have the components they need to support themselves! That's why we love ⁠⁠VivoBarefoot⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠TOB at checkout to get 15% off⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

02:00 - What are TENS and how does it affect our body/work?

5:20 - Contradictions

6:08 - How do TENs affect lower back pain?

8:36 - A 2017 Study

10:35 - A 2022 Study with back exercises

11:11 - A 2010 Review

14:15 - Limitations of the study

16:11 - TENS & Labour?

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

341 | The Power of Breathwork to Release Stress, Relieve Pain and Heal with Samantha Skelly Jan 29, 2024

Struggling with anxiety? Feeling overwhelmed? - What if something as simple as breathwork self-healed? A tool constantly overlooked, but within us, is our breath. Samantha dives into her story about breathwork and how her first experiences changed her mental and bodily state. In addition to diving into the science of how breathwork can be a primary determinant of the state your nervous system is in, Samantha provides you with solutions to integrate breathwork when you're busy or stressed, types of breath practices for different events in your life, the optimal frequency for breathwork, and what it means to truly pause. Finally, she dives into how you can begin teaching breathwork at an early age and the impact this has on the younger generation. Let's dive in!

Vital Proteins Discount:

Do you love coffee? Why not add a scoop of collagen to compensate for the loss of efficient collagen production with age! We know that while our body's ⁠⁠collagen⁠⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠⁠Vital Proteins⁠⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code ‘⁠⁠OPTIMAL15⁠⁠‘ at checkout and get your very own Lemon Collagen peptide supplement at a discounted price by clicking ⁠⁠here⁠⁠!**

Air Doctor Air Purifier DISCOUNT

The indoor air we breathe is 2-5x more polluted than the outside air and is a response to nearly 8 million premature deaths globally. Air Doctor filters 99.99% dangerous contaminants so your lungs don’t have to include pollen mould spores, allergens, bacteria, and viruses that make you sick. With a 30-day breathe-easy money-back guarantee, use code ‘OPTIMAL’ for $300 off and a 3 x 3-year warranty! Click here!

What You Will Learn in This Interview with ⁠⁠⁠⁠⁠Samantha Skelly ⁠⁠⁠⁠:

3:33 - How did Sam become interested in breathwork

11:04 What does it mean to shift the nervous system?

15:00 - Busy or stressed? How to use our breath to self-heal?

19:07 Are there different breath techniques for different life events?

26:25 Frequency of breathwork to self-heal

32:03 Here’s why you need to take 5 minutes of breathwork!

36:56 How to utilise the concept of “pause.”

39:55 How can a parent utilize breathwork with their children

To learn more about ⁠⁠⁠⁠⁠⁠⁠⁠⁠Samantha Skelly and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode341⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

340 | Our Top Tips to Improve Wrist & Elbow Health & Reduce Pain Jan 22, 2024

Tune into optimal health where DocJen and Dr Dom dive into all things wrist health! DocJen and Dr Dom dive into the potential causes of wrist pain, the role of the elbow in wrist health and the best exercises to help optimize that wrist-elbow complex, considering compensation, the nervous system, and the range of motion. By providing your solution with exercises, they discuss the relevance of mobility and strength to build awareness and resilience in the wrists!

Jen Health Discount:

Try something different. If you've been told to "stay away," "stop [x]," "try [x] and it has not worked," we're taking you back to the basics and back to the science. Jen Health was created so that you don't have to think but just show up from 5-15 minutes a day to work on your deep core, and functional mobility, and to understand stability and control through movement as yes, all these factors are staples to target exercises for a specific pain point. Educating you - the what and the why covered! This week only, take advantage of our massive discount of $159. You get all our plans for a full year of 11 plans for different plans with multiple phases, monthly webinars to continue your education and have your answers to your questions, as well as community! Click here to ⁠get access to the discount⁠!

What You Will Learn In This PT Pearl:

02:10 - Common diagnosis, symptoms and Anatomy of the wrist & elbow.

04:25 - Potential causes of your pain & Dr. Dom’s mom’s elbow journey

10:30 - Exercises to optimise your foot health.

06:48 - Wrist pain during resistance training?

09:20 - Nervous System Considerations.

15:22 - Are you ignoring your wrist health?

19:05 - Optimising elbow rotation health.

Previous episodes you may be interested in:

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode340/

339 | Reshaping the Wellness Landscape to Improve Your Health with Dr Jonathan Leary Jan 15, 2024

Here's a different date idea - What if you and your partner got together to optimize your physiology? Join us as we explore Dr. Jonathan's career and how he birthed the world's first social health club. We dive into the concept of integrative wellbeing and shed light on the Social Wellness Club. We confront the question of why healthy activities often carry a stigma, and what it means to challenge societal perceptions and explore the barriers preventing positive lifestyle choices. By ensuring accessibility for everyone, Dr Jonathan describes the strategies employed to make the Social Wellness Club approachable to a diverse audience and breaks down the idea of participating in seemingly "stressful" self-care experiences. We redefine food choices and re-evaluate the concept of self-care through remedy place.

VivoBarefoot Discount:

Your feet have the components they need to support themselves! That's why we love ⁠VivoBarefoot⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠TOB at checkout to get 15% off⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠⁠⁠Get Your Free Gift!

What You Will Learn in This Interview with ⁠⁠Dr Jonathan Leary ⁠:

3:30 - Inspiration behind Dr. Jonathan’s Career

15:00 - Where does the power come from when introducing an integrative wellness approach?

18:39 - What is different about the social wellness club?

21:36 - Why is doing healthy things stigmatised?

24:55 - Social Wellness Club promise.

27:20 - How do we make Social Wellness Club approachable to everyone?

36:24 - Why take part in “stressful” self-care experiences?

40:17 - Should we define our food choices?

43:55 - The power of consciousness and body signals.

45:52 - How had Remedy Place helped people?

49:33 - Learn more about Remedy Place.

To learn more about ⁠⁠⁠⁠Dr Jonathan Leary and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode339⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

338 | Our Top Tips to Improve Foot & Ankle Health & Reduce Pain Jan 08, 2024

Tune into optimal health where DocJen and Dr Dom dive into the Foot and Ankle! DocJen and Dr. Dom dive into the potential causes of foot and ankle pain, the role of footwear in foot health and the best exercises to help optimize that foot-ankle complex. By providing your solution with exercises, they discuss the relevance of mobility and strength to build awareness and resilience.

VivoBarefoot Discount:

Something that can surprisingly affect the health of our hamstrings is what we wear on our feet. It challenges the whole back-side chain to work through its full range of motion.

Your feet have the components they need to support themselves! That's why we love ⁠VivoBarefoot⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠TOB at checkout to get 15% off⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠Get Your Free Gift!

What You Will Learn In This PT Pearl:

5:19 - Causes of foot and ankle pains

7:28 - Are we anti-conventional shoes?

10:30 - Exercises to optimise your foot health

13:00 - How do supportive shoes affect walking?

14:07 - Exercises to optimise your ankle health

15:00 - Going Barefoot more often

17:30 - Our Foot and Ankle Plan

Previous episodes you may be interested in:

⁠⁠⁠⁠

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode338/

337 | Optimizing Food Choices for Better Energy, Focus, and Fat Loss with Thomas DeLauer Jan 01, 2024

Here’s a full debrief on the science behind metabolism, weight loss, and conflictive function from the perspective of food and nutrient consumption. In this episode, Thomas DeLauer breaks down the science behind how to eat for optimal cognitive function and between stressed and relaxed states. Then, DeLauer explains the science behind fast and slow metabolism, the principle of energy flux and how metabolism changes with chronic movement compared to being sedentary. Furthermore, he discusses the role of fasting, ketones and carbohydrates, and calorie consumption to lose weight. Let's dive in!

Low Back Challenge:

Let's help your Lower Back Pain! 80-90% of individuals experience low back pain at some point. Join us as we start, provide motivation and accountability to feel something and try something new it's an on-platform challenge to prevent or damage your lower back pain with the low back plan. It's 10-15 minutes of mobility, muscle activations, and strength exercises from the hips through the trunk muscles to address underlying differences and feel something different in your lower back. Move with us on Jan 1st for 30 days and use the code ‘⁠OPTIMAL10⁠’ to get this plan for only $15. Click ⁠here⁠ to JOIN US!

What You Will Learn in This Interview with ⁠Thomas DeLauer:

3:06 - What set Thomas on the path of healthcare and nutrition?

5:53 - What is Cognitive Nutrition?

8:00 - Principles on how to eat to support your cognition.

10:30 - Foods to optimize cognitive nutrition.

14:50 - Preparing for a big event: Fasting and Metabolic Flexibility.

21:22 - Fast vs Slow Metabolism: What does it mean to "Speed Up" your metabolism?

28:08 - How to lose weight appropriately by optimizing your metabolic flux: Metabolic Flux and Burning Fat.

33:35 - How to measure caloric demands without counting calories?

41:22 - Psychology of Lifestyle Changes: Willpower, All-or-nothing Mentality.

50:45 - Learn more with Thomas!

To learn more about ⁠Thomas DeLauer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode337

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

336 | Our Top Tips to Improve Knee Health & Reduce Pain Dec 25, 2023

Tune into optimal health where DocJen and Dr. Dom dive into the knees! DocJen and Dr. Dom dive into the potential causes of knee pain, the role of posture with regard to knee health, as well as the best exercises! By providing your solution with exercises, they discuss the relevance of mobility and strength to build awareness and resilience in the knees!

Low Back Challenge:

Let's help your Lower Back Pain! 80-90% of individuals experience low back pain at some point. Join us as we start, provide motivation and accountability to feel something and try something new it's an on-platform challenge to prevent or damage your lower back pain with the low back plan. It's 10-15 minutes of mobility, muscle activations, and strength exercises from the hips through the trunk muscles to address underlying differences and feel something different in your lower back. Move with us on Jan 1st for 30 days and use to code ‘OPTIMAL10’ to get this plan for only $15. Click here to JOIN US!

Air Doctor Discount:
The indoor air that we breathe is 2-5x more polluted than the outside air and is a response to nearly 8 million premature deaths globally. Air Doctor filter 99.99% dangerous contaminants so your lungs don't have to include pollen mold spores, allergens, bacteria, and viruses that make you sick. With a 30-day breathe-easy money-back guarantee, use code 'OPTIMAL' for @300 off and a 3 x 3-year warranty! Click here!

What You Will Learn In This PT Pearl:

06:36 - Why do we get shoulder pain?

08:23 - The importance of single leg activity

10:00 - Debunking common cues to “help knee health”

12:05 - Finding variety with Forward and/or Quadricep Dominance

13:20 - Exercises to address those knees!

18:00 - Biggest predictors of knee pain risk factors + Exercise modifications.

Previous episodes you may be interested in:

⁠⁠Meniscus Pain
IT band syndrome
Knee Tendonitis
Osgood Schlatter
ACL injuries
Chondromalacia
Meniscus Surgery
Patellar Tracking
Pes Anserine Bursitis
Knee Osteoarthritis
Crunchy Knees/ Crepitus
Bakers Cyst⁠

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode336/

335 | Why Whole30 and How to Set Healthy Boundaries with Melissa Urban Dec 18, 2023

Is Whole30 for you? In this episode with Melissa Urban, Co-Founder of Whole 30, we embark on a journey of self-discovery and empowerment, exploring the intricate details of the Whole30 diet and beyond. We engage in a thought-provoking conversation on the self-experimentation versus elimination mindset, as well as the re-introduction phase of the diet taking centre stage. We dissect this crucial aspect, shedding light on the importance of reintroducing foods and the impact it can have on your overall health. Furthermore, we emphasize the significance of reading labels, uncover the hidden truths behind food labels and learn how this practice can empower you to make informed dietary choices. Then, we explore the concept of Food Freedom while still aspiring for the results of the Whole30, evaluate whether one can stick to a Whole30 diet in the long run, and dive into the accountability factor and the power of the Group Whole30 experience. Finally, we discuss creating healthy boundaries without significantly changing your relationships with others and uncover why it's crucial to speak openly about concussions. Let's dive in!

VivoBarefoot Discount:

Your feet have the components they need to support themselves! That's why we love ⁠⁠VivoBarefoot⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠TOB at checkout to get 15% off⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠⁠⁠⁠Get Your Free Gift!⁠⁠⁠⁠

What You Will Learn in This Interview with Melissa Urban⁠⁠⁠⁠⁠:

3:38 - Where did this concept of whole 30 come in?

6:51 - Self-experiment vs Elimination mindset?

9:30 - Re-introduction phase of the diet.

12:01 - Reading labels.

17:21 - Food Freedom while wanting the results of the whole 30.

20:38 - Can you stick to a whole30 diet?

23:17 - Accountability factor & Group Whole 30.

26:15 - Creating healthy boundaries.

29:31 - Is expressing a need selfish?

31:41 - How to create boundaries without significantly changing dynamics with others?

36:13 - Setting clear and not wishy-washy boundaries?

39:21 - Why we need to speak on concussions.

43:19 - Invisible Illnesses.

46:00 - Where can we learn more about concussions?

47:55 - Learn more from Melissa.

To learn more about Melissa Urban ⁠⁠⁠⁠⁠⁠⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode335⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

334 | Our Top Tips to Improve Shoulder Health & Reduce Pain Dec 11, 2023

Tune into optimal health where DocJen and Dr. Dom dive into the shoulders! DocJen and Dr. Dom dive into the potential causes of shoulder pain, the role of posture with regards to shoulder health and the the best exercises to help optimize that shoulder-shoulder blade-upper back complex. By providing your solution with exercises, they discuss the relevance of mobility and strength to build awareness and resilience.

Vital Proteins Discount:

Do you love coffee? Why not add a scoop of collagen to compensate for the loss of efficient collagen production with age! We know that while our body's ⁠⁠collagen⁠⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠⁠Vital Proteins⁠⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code ‘⁠⁠OPTIMAL15⁠⁠‘ at checkout and get your very own Lemon Collagen peptide supplement at a discounted price by clicking ⁠⁠here⁠⁠!**

What You Will Learn In This PT Pearl:

3:15 - Why do we get shoulder pain?

4:49 - Shoulder Blade & Ribs

6:00 - When does posture get bad?

7:23 - Building back awareness: Rotation

8:48 - Active Wall Rotations

10:20 - Shoulder stretches

11:30 - How the neck is involved

13:00 - Getting Strong

Previous episodes you may be interested in:

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode334/

Vital Proteins: **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and ⁠⁠⁠⁠⁠⁠⁠vitalproteins.com⁠⁠⁠⁠⁠⁠⁠ for recommended serving sizes and for more information**⁠⁠⁠⁠⁠

333 | Individualizing Yoga to Fit Your Own Body & Life with Brett Larkin Dec 04, 2023

"When you realize anatomy is a limitation, it becomes a liberation." We have invited Brett Larkin onto The Optimal Body Podcast to discuss her evolution with the Yoga practice and to share what Yoga means for her. From setting the path with how she started Yoga, she speaks about how the principles of Yoga apply to everyday life and uses the history of Yoga to explain what Yoga intended to be and how it can be defined for you. Finally, we dive into Anatomy and what it means to advance a Yoga practice. By yielding together the science and yogic principles, Brett shares what it means to strike a balance between ego and presence whilst stretching and practising. Let's take a sneak peek into her new book - Yoga Life- in this podcast!

VivoBarefoot Discount:

Your feet have the components they need to support themselves! That's why we love ⁠VivoBarefoot⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠TOB at checkout to get 15% off⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠⁠⁠Get Your Free Gift!⁠⁠⁠

What You Will Learn in This Interview with Brett Larkin⁠⁠⁠⁠:

3:00 - Why Yoga?

3:50 - How did yoga evolve for Brett?

6:39 - The principles of Yoga that apply to everyday life.

10:28 - What is yoga? Diving into the history and where it originated from.

20:50 - Air, Water, Fire - The triad of doshas that creates a personality

23:13 - Should you push into a stretch?

34:57 - How frequently should you practice yoga?

37:30 - Is Yoga for everyone?

41:00 - Yoga Life: How to create the perfect yoga practice for you and your life.

To learn more about ⁠⁠Brett Larkin ⁠⁠⁠⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode333

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

332 | Our Top Tips to Improve Hip Health & Reduce Pain Nov 27, 2023

Tune into optimal health where DocJen and Dr. Dom dive into the hips! DocJen and Dr. Dom dive into the potential causes of hip pain and how compensatory or coordination defects play a role in the risk of the pain experience. By providing your solution with exercises, they discuss the relevance of mobility and strength to build awareness and resilience.

JEN HEALTH SALE: ANNUAL MEMBERSHIP @ 50% OFF

It is Cyber Monday! 11 different plans. Pure Education. Day-by-day calendar. It’s time to address and assess your restrictions, aches, and pains that might cause your neck/ upper back, shoulder, wrist, lower back, hips, knees, and ankles/feet, pain! Join our incredible community through 5-15 minutes of education and movement every day for quick and actionable symptom relief and a different feeling! Check it out here! GRAB THIS DEAL BEFORE IT IS TOO LATE on Jen Health.

VivoBarefoot Discount:

Something that can surprisingly affect the health of our hamstrings is what we wear on our feet. It challenges the whole back-side chain to work through its full range of motion.

Your feet have the components they need to support themselves! That's why we love ⁠⁠⁠VivoBarefoot⁠⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠⁠TOB at checkout to get 15% off⁠⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

01:55 - Past Hip-Related Podcasts

04:41 - Why do we get issues in our hips?

06:40 - Causes of hip compensations and coordination defects

08:15 - Why tendonitis and tendinosis occur - the role of awareness

08:50 - The role of quad-dominant postures

10:22 - Getting down on the ground

11:27 - Mobility: Hip rotation Exercises

12:43 - Coordination: Hip to Core Exercise

14:31 - Loaded Mobility: Hip Airplane

17:10 - Strength: Hip Resilience & Single Leg Stability

Previous episodes you may be interested in:

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode332/⁠⁠

331 | The Ideal Ergonomic Office Chair to Improve Posture & Relieve Back Tension with Dr. Ashley Williams, PT, DPT Nov 21, 2023

Is sitting the new smoking? Is standing better for us? We have Dr. Ashley Williams, the sitting expert, on to discuss all things sitting, standing, chairs and posture. We're getting to the root of the truths behind article claims on sitting, standing desks, treadmill desks, and how posture relates to it all. Dr. Ashley dives into how you can become good at sitting and how to support sitting to prevent tension and allow you to move optimally throughout the day. She provides perspective on standing desks and how treadmill desks affect your cognition. Furthermore, she explains the importance of breaks, pressure dispersion under your seat, and why you will be seeing the Anthros office chair in offices around the U.S. Let's dive into all things sitting and posture!

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Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠⁠Get Your Free Gift!⁠⁠

What You Will Learn in This Interview with ⁠Dr. Ashley Williams:⁠⁠

4:21 - The sitting expert

4:37 - Is sitting the new smoking

17:47 - How do you become good at sitting

19:52 - What’s the best office chair?

23:54 - Should our low backs be touching the chair?

24:23 - Physioballs vs Stools vs a Chair

28:18 - Perspectives on standing desks

30:35 - Treadmill desks

32:41 - Importance of breaks

34:22 - Why are Anthros chairs functional?

37:27 - Importance of pressure dispersion on the surface you are sitting on

41:07 - Are Anthros getting into offices?

42:07 - Leading through evidence

44:07 - But posture does not always cause pain so do you need the chair?

49:22 - Investment in the office chair

53:07 - Other recommendations if Anthros is not accessible

To learn more about ⁠Dr. Ashley Williams⁠⁠⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode331

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

330 | Our Top Tips to Improve Upper Back Health & Reduce Pain Nov 13, 2023

Tune into part 3 of our back pain series where DocJen and Dr. Dom dive into the neck! DocJen and Dr. Dom dive into the anatomy of the upper back and what may be contributing to upper back pain. They explain the mobility-stability continuum and what it means to develop control over the body. By providing your solution with exercises, they discuss the relevance of mobility above and below the upper back, as well as, using external load and building resilience. Let’s dive into posture & core strength!

VivoBarefoot Discount:

Something that can surprisingly affect the health of our hamstrings is what we wear on our feet. It challenges the whole back-side chain to work through its full range of motion.

Your feet have the components they need to support themselves! That's why we love ⁠⁠VivoBarefoot⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠TOB at checkout to get 15% off⁠⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Watch Episode 330 on Youtube

What You Will Learn In This PT Pearl:

3:15 - Structure of thoracic spine + it’s mobility demands

5:07 - Joint by joint method

6:10 - Core strength - no back pain?

10:35 - Using external devices to help your thoracic health.

11:40 - Upper back in a hinge movement

14:36 - Overhead press

16:38 - Back Cues for a better squat@

20:00 - Thoracic Mobility: passive, active and loaded mobility

25:37 - Posture and Breath

Previous episodes you may be interested in:

⁠Episode 196 - Dowager’s Humps ⁠

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode330/⁠⁠

329 | Applying Body Building Principles to Optimize Health for Everyone with Justin Mihaly Nov 06, 2023

“There’s a very fine line between bodybuilding and just complete neglect of health," says Justin Mihaly. In this episode, Bodybuilder, Justin Mihaly dives into where his interest in bodybuilding stemmed from. By mapping out the toxic culture around body-building and mental health, Justin hones in on the benefits of bodybuilding principles that can be carried over into normal life. He touches base with the aesthetic conversation as it ties into the body positivity movement and why heavy lifting is important. From anger, to self-approval to wanting to make a difference through bodybuilding, Justin dives into some interesting perspectives and insights around bodybuilding culture on how its narrative transfers into normal life.

Mobility Foundations Challenge Started Today!

If you know you need mobility in your body, you have consistent aches and pain, or you're experiencing a restriction or plateau with your lifts, you need to set your mobility foundation to free up what you’re feeling so that you move better and have less pain. We’ll progressively advance you through all 4 stages of mobility to help you gain long-term results and kick-start a healthy movement journey. With a new intention every week, you will also gain access to weekly webinars with DocJen and the opportunity to win prizes! Use code “OPTIMAL20” at check out to get 20 dollars off! It’s only 3-8 mins a day, so join us ⁠here⁠!

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!⁠

What You Will Learn in This Interview with Justin Mihaly :⁠

04:26 - Why bodybuilding?

08:31 - Downsides of Bodybuilding

18:27 - The aesthetic conversation - how Justin approaches the body positivity movement.

24:36 - Are there health benefits from Bodybuilding?

34:04 - Importance of lifting heavy

35:48 - Changing the narrative on heavy lifting will cause pain

39:05 - Transiting from bodybuilding to community work

41:55 - Learn more with Justin

To learn more about Justin Mihaly⁠⁠:⁠⁠ and view full show notes, please visit the full website here: here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode329

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

328 | Our Top Tips to Improve Neck Health & Reduce Pain Oct 30, 2023

Tune into part 2 of our back pain series where DocJen and Dr. Dom dive into the neck! DocJen and Dr. Dom dive into the anatomy of the neck, what may be contributing to neck pain, as well as the current research on degeneration around the neck. They explain the mobility-stability continuum and what it means to develop control over the body. By providing your solution with exercises, they discuss the relevance of mobility above and below the beck, as well as, using external load and building resilience.

DISCOUNTED PRICE: Mobility Foundations Challenge is out!

Early bird did end, but as a podcast listener, you can get an additional $10 off which gets you back into the early bird price bracket! We’re using the month of November to dial back into our movement foundations with the Mobility Foundations Challenge. We’ll progressively advance you through all 4 stages of mobility to help you gain long-term results and kick-start a healthy movement journey. With a new intention every week, you will also gain access to weekly webinars with DocJen and the opportunity to win prizes! Use code “OPTIMAL” at checkout to get that extra discount! It’s only 3-8 mins a day, so join us ⁠here⁠!

VivoBarefoot Discount:

Something that can surprisingly affect the health of our hamstrings is what we wear on our feet. It challenges the whole back-side chain to work through its full range of motion.

Your feet have the components they need to support themselves! That's why we love ⁠VivoBarefoot⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠TOB at checkout to get 15% off⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

02:22 - Insight into the anatomy of the neck

04:28 - Why do we feel pain higher up in the neck?

05:35 - Movements of the neck

10:29 - Insight into research: Yes, 20-year-olds can present degeneration in the neck on an MRI

13:51 - Should you target neck exercises or look above and below the problem area?

16:50 - Exercises to try

30:15 - It is important to get strong In the body!

Previous episodes you may be interested in:

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode328/⁠⁠

327 | Understanding Hormone Health & Regaining Balance with Julia Glanz Oct 23, 2023

Feel like you’ve tried everything, from working out to eating healthy, and still have little to no results? Listen to the interview with Julia Glanz – registered dietician, strength and conditioning coach, speed and agility coach, and former D1 athlete for soccer – as she enlightens us on what might be the true cause and what it means to balance hormones. Tune in as Julia explains how stress levels can affect your weight loss progress as well as the power of dialling back. Lastly, Julia goes over how FAD diets affect hormonal balance, the importance of carbohydrate availability, protein recommendations, and how hormonal profiles fluctuate through premenopause and menopause. This podcast is full of juicy education. Get your pens and paper out because you will WANT to take notes!

EARLY BIRD: Mobility Foundations Challenge is out!

We’re using the month of November to dial back into our movement foundations with the Mobility Foundations Challenge. We’ll progressively advance you through all 4 stages of mobility to help you gain long-term results and kick-start a healthy movement journey. With a new intention every week, you will also gain access to weekly webinars with DocJen and the opportunity to win prizes! Use code “OPTIMAL” at check out to get an extra discount on top of the early bird! It’s only 3-8 mins a day, so join us here!

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠⁠Get Your Free Gift!

Waitlist for Julia’s New Course
The Hormone Balance Blueprint course is a research-backed plan that's already helped thousands of women lose the bloat, release stubborn fat, & feel more energized without going on a strict diet, calorie counting, or giving up their favourite foods! It's an easy-to-implement plan designed specifically for busy and stressed women. Join the waitlist here!

What You Will Learn In This Interview with ⁠Julia Glanz:

0:52 - What does hormonal health mean?

10:41 - What is the ideal goal when it comes to hormonal health?

14:48 - Hormone testing.

21:14 - FAD Diets, Fasting, and women’s health.

27:37 How do we know how much protein we need?

33:35 - The carbohydrate conversations.

40:30 - Is there a way to best support your health during your menstrual cycle?

47:10 - Following a strength program for females.

49:50 Key components of ageing health in females.

55:55 - Join the waitlist for Julia’s new course!

To learn more about ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Julia Glanz ⁠⁠⁠⁠⁠ and view full show notes, please visit the full website here: here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode327

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

326 | Our Tips to Avoid & Improve Low Back Pain Oct 16, 2023

Tune into part 1 of our back pain series where DocJen and Dr. Dom dive into the most aggravated and common pain point in the back - Low Back Pain. DocJen and Dr. Dom dive into what may be causing your recurrent lower back pain, whether all your lower back needs are stability and the biopsychosocial model with emphasis on what the biological aspect includes. Through anatomy, they explain the mobility-stability continuum and what it means to develop control over the body. By providing your solution, they discuss the relevance of using external load and building resilience.

What You Will Learn In This PT Pearl:

3:41 - What is causing recurrent low back pain?

4:56 - Does the lower back just need more stability? Fear-avoidance behaviour

7:32 - Biopsychosocial Model

9:16 - The biological aspect is not just biomechanical

11:34 - Mobility-Stability within the body

15:53 - The importance of awareness and control of the body

17:44 - What is the core? And, the importance of the breath?

20:37 - Adding external load

24:46 - Your solution.

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode326/⁠⁠

325 | How Float Therapy Helps Improve Stress, Chronic Pain and Mineral Deficiencies with Maxwell Casa Oct 09, 2023

Ever heard of Float therapy? Sensory Deprivation? In this episode, we unravel the mysteries surrounding float therapy, its benefits, what it means to open up your magnesium stores, and the intriguing impact of sensory deprivation on our health with Maxwell Casa. Imagine immersing yourself in a tranquil, weightless space where you float effortlessly in a high-density magnesium solution. We explore its potential to promote relaxation, reduce stress, and enhance overall well-being. Uncovering the effects of eliminating external stimuli, we dive into how this can positively influence our mental and physical health. Then, we delve into the advantages of transdermal magnesium versus the oral form, along with the symptoms of magnesium deficiency. We break down the ideal dose and frequency to maximize its benefits and whether it is advisable for pregnant women! Let's dive in!

What You Will Learn In This Interview with Maxwell Casa

04:59 -What is float therapy?

07:31 - What is sensory deprivation and its impact on our health?

10:31 - How did Max get involved with Floating therapy?

14:31 - Experiences during sensory deprivation

17:06 - Top 3 benefits of floating therapy

20:33 - Benefit of transdermal magnesium vs oral magnesium

24:06 - Symptoms of magnesium deficiency

25:41 - Dose and frequency for float therapy to see benefits

28:02 - Contraindications with pregnancy

30:41 - Can you consume too much magnesium?

33:57 - Epsom Salt

33:11 - Explore more with Maxwell Casa

To learn more about ⁠⁠⁠⁠⁠⁠⁠⁠⁠Maxwell Casa⁠⁠ and view full show notes, please visit the full website here: here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode325

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

324 | Peroneal Tendinitis: Pain on the Outside of your Ankle? Oct 02, 2023

Been diagnosed with Peroneal Tendinitis? Or experiencing pain on the outside of your ankles? DocJen and Dr. Dom have got you covered in this episode explaining what the peroneals are, their function within the feet and ankle complex, who is affected most by Peroneal Tendinitis, and what is actually contributing to your symptoms. Believe it or not, it may not be what the 'itis' suffix suggests! Therefore, tune in to learn more about how it is a tendinosis injury as well as how you can begin to address your symptoms through a 5-step protocol! Let's dive in!

Barefoot Mini-Course:

Experiencing aches, pains, and niggles in your feet and ankles. Join the Barefoot Mini-Course as it contains all the tools you need to assess what could be contributing to your aches and pains and what exercises are best for you to address those limitations! With educational videos, a workbook, and lifetime access, you will begin to feel something different and work towards your movement goals faster! Use code OPTIMAL to get 20% off the course at checkout by clicking here!

What You Will Learn In This PT Pearl:

1:50 - Anatomy: What are the peroneal?

3:13 - Function: What do the peroneals do?

4:43 - Pathology: Who is affected and what is happening internally?

5:30 - Is it really tendonitis?

14:30 - Rehab: Stretch, Mobilize, Strengthen, Re-gain Proprioception

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode324/⁠⁠

323 | Overcoming Chronic Pain with Ashleigh Di Lello Sep 25, 2023

We go back to 13 years of age when Ashleigh Di Lello describes her experience with her first health scare and walks us through the road to getting her health back when the works of the medical system failed to competently support her health journey. Then, she dives into her second health scare, speaking into chronic pain science and how the nervous system was shifted through these traumatic health experiences. By manipulating her mindset, she speaks into the brain behind the pain and how she used principles of bio-emotional healing to battle setbacks and progressions through her pain journey. Unlock top tips as you tune into Ashleigh's story.

VivoBarefoot Discount:

Your feet have the components they need to support themselves! That's why we love ⁠VivoBarefoot⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠TOB at checkout to get 15% off⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠Get Your Free Gift!

What You Will Learn In This Interview with ⁠⁠⁠⁠⁠⁠⁠⁠⁠Ashleigh Di Lello

03:02 - The journey from 13 years old.

08:06 - The road to getting health back: food and the immune system

11:44 - The second struggle: a failed hip surgery

17:40 - Pain knowledge back then vs. now

22:50 - Is pain all the in head?

26:47 - Bioemotional Healing & Taking Power Back

33:21 - How long will it take to get out of chronic pain?

38:44 - Battling progression vs. setbacks with pain

42:58 - How to experience bio-emotional healing?

To learn more about ⁠⁠⁠⁠Ashleigh Di Lello and view full show notes, please visit the full website here: here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠https://www.docjenfit.com/podcast/episode323

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

322 | High Hamstring Strains: Pain Under The Butt Sep 18, 2023

Are you struggling with pain under the butt? DocJen and Dr. Dom dive into this overuse injury that often affects hypermobile individuals or anyone who encounters a lot of deceleration, such as athletes. As they describe the anatomy involved in high hamstring strains or proximal hamstring tendinopathy, they dive into contributing factors and dive into the four stages of rehabilitation based on clinical case studies and their clinical experience as doctors of physical therapy. Tune in to learn more!

VivoBarefoot Discount:

Something that can surprisingly affect the health of our hamstrings is what we wear on our feet. It challenges the whole back-side chain to work through its full range of motion.

Your feet have the components they need to support themselves! That's why we love ⁠VivoBarefoot⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠TOB at checkout to get 15% off⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Discount Code:

Our absolute favourite electrolyte drink that Jen and I drink on a daily basis? Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! ⁠⁠Get Your Free Gift Here!

What You Will Learn In This PT Pearl:

1:36 - What is high hamstring strain?

2:40 - How does it come about?

5:44 - Who is at risk?

7:44 - Phases of rehabilitation

9:00 - First phase for Rehab

11:04 - Second phase of rehab

14:21 - Third Phase of rehab

16:01 - Fourth Phase of rehab

19:00 - Pain tolerance during rehab

21:50 - What does the research say about weak links associated with high hamstring strain?

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode322/⁠⁠

321 | Using NAD+ to Improve Healthspan & Longetivity with Dr. She Sep 11, 2023

Have you heard of taking NAD+ for longevity? We have Dr. She to break down what NAD+ is and its essential role in energy, inflammation, and oxidative stress. With a particular emphasis on aging and longevity, Dr. She discusses signs of aging, whether aging can be reversed, and how the Vitality Boost product contains everything you need to optimize your energy and balance within the body. Finally, Dr. She speaks into the details of NAD and Vitamin D supplementation, how NAD+ can support pregnancy and lactation, whether supplementation can replace a 'healthy' lifestyle, and how testing and medical care can be more affordable. Let's dive in!

Jinfiniti Giveaway:

Jinfiniti: The Longevity Solution Provider Helps You Extend Healthspan & Lifespan. Use code "OPTIMAL20" to get 20% off any product on Jinfiniti AND join the giveaway for a chance to win incredible prizes, some of which are worth $4000! Click here and enter your name and e-mail before September 15th!

What You Will Learn In This Interview with ⁠⁠⁠⁠Dr. She

02:10 - What got Dr. She involved in Medicine

05:26 - Why does Dr. She go down the research route vs. clinical practice?

06:36 - Why did Dr. She choose to focus on aging and longevity?

09:26 - Signs of aging

11:21 - Can we reverse these aging processes?

15:03 - How to consistently test affordability?

19:18 - Is optimizing NAD going to matter if you live an "unhealthy" lifestyle

25:41 - What is special about Vitality Boost vs. other NAD: supplements

29:54 - Using NAD to Optimize Pregnancy

34:53 - Dosage, Frequency, and How You Can Supplement NAD!

38:43 - What to take along with NAD+

46:04 - The medical system & parenting

To learn more about ⁠Dr. She and view full show notes, please visit the full website here: here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://www.docjenfit.com/podcast/episode321⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

320 | Do I Have Overactive Quads? Sep 04, 2023

Are you struggling with tight quads? Perhaps you feel everything in your quads? DocJen and Dr. Dom speak into tight and overactive quadriceps, explaining its possible root cause, it’s relevance to coordination during exercise, and how you can begin to address it! Let’s dive in!

JEN HEALTH SALE: ANNUAL MEMBERSHIP @ 50% OFF

11 different plans. Pure Education. Day by day calendar. It’s time to address and assess your restrictions, aches, and pains that might causing your neck/ upper back, shoulder, wrist, low back, hips, knees, and ankles/feet, pain! Join our incredible community through 5-15 minutes of education and movement everyday for quick and actionable symptom relief and a different feeling! Check it out here!

Vital Proteins Discount:

We know that while our bodies ⁠⁠⁠collagen⁠⁠⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠⁠⁠Vital Proteins⁠⁠⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code '⁠⁠⁠OPTIMAL15⁠⁠⁠' at checkout and get your very own Lemon Collagen peptide supplement at a discounted price by clicking ⁠⁠⁠here⁠⁠⁠!**

What You Will Learn In This PT Pearl:

3:21 - Why you’re getting tight or overactive quadriceps

7:44 - How do we address it?

9:30 - Working with the Squat

12:09 - Progressing from mobility to strength

13:23 - Tightness might not mean Strength & using external feedback

16:17 - Hinge vs Squat

17:28 - Single leg drills

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠https://youtube.com/watch/⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠https://www.docjenfit.com/podcast/episode320/⁠

Vital Proteins: **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and ⁠⁠⁠⁠⁠⁠vitalproteins.com⁠⁠⁠⁠⁠⁠ for recommended serving sizes and for more information**⁠⁠⁠⁠

319 | Breaking Down Rehab Science with Dr. Tom Walters Aug 28, 2023

From pain to passive treatment to posture to bad movement to education, Dr. Tom Walters takes a deep dive into pain. Dr. Walters explains how to identify when your pain needs to be checked out and what kind of pain may be appropriate for tissue adaptation. He explains the 6 types of pains we can experience, the importance of language when it comes to addressing pain, whether things can be 'fixed' through rehabilitation, and the role of posture when it comes to movement. By honing in on education. Dr. Tom Walters exposes the truths and debunks the myths around pain, teaching you how to decipher between types of pain to get the appropriate help you need. Let's dive in!

LMNT Discount Code:

Did you know sodium is a key component of breast milk? Fuel every system within the body and the brain with ⁠⁠⁠⁠⁠⁠LMNT⁠⁠⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠Get Your Free Gift Here!⁠⁠⁠

What You Will Learn In This Interview with ⁠⁠⁠⁠Dr. Tom Walters⁠

06:21 - What was the goal for the Rehab Science?

07:10 - How to make a program that helps the masses?

12:53 - How do you know if your pain should be checked out?

15:50 - Should you continue with pain during rehab?

20:08 - Understanding Pain

21:08 - Debunking terms to describe pains

25:58 - Should you need to come back to get something “fixed”?

33:05 - Symptom modifying interventions

34:27 - Does posture matter?

37:43 - Are some movements bad?

41:27 - Educating Patients

45:06 - Where can you buy “Rehab Science”

To learn more about ⁠Dr. Tom Walters⁠ and view full show notes, please visit the full website here: here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠https://www.docjenfit.com/podcast/episode319⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

318 | What To Do About Turf Toe Aug 21, 2023

By popular request, DocJen and Dr. Dom dive into Turf Toe and what is happening within the body during this diagnosis. They explore who is most affected and what types of activities exacerbate the risk of turf toe. Then, they dive into how turf toe is diagnosed based on three grades and how this affects rehabilitation, describing exercises and tips you can try. Let us dive in!

WE START TODAY: Pelvic Floor Foundations Course

You can still join the pelvic floor foundations course. For being a part of our podcast family, use code 'OPTIMAL' to get an extra discount at checkout. It's a 15-day educational course that will take you 8-15 minutes a day, educating you on what the pelvic floor is and how to use the pelvic floor functionality throughout life. You'll receive access to educational resources, a workbook, an automated calendar, daily accountability, support, and a private call with a specialized pelvic floor physical therapist. And, you automatically get entered into a prize draw when you sign up! BONUS: lifetime access to this course. ⁠Join us!⁠

VivoBarefoot Discount:

Your preventative tool to getting Turf Toe!

Your feet have the components they need to support themselves! That's why we love ⁠VivoBarefoot⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠TOB at checkout to get 15% off⁠! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

⁠

What You Will Learn In This PT Pearl:

02:13 - What is happening with turf toe?

05:12 - Who is affected the most ?

06:49 - Grades of turf toe & the use of ice

12:11 - Grade 1 and Grade 2 Injuries - Phases of rehabilitation

17:42 - How to explore what YOU need

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠https://youtube.com/watch/⁠⁠⁠

For research and full show notes, visit the full website at: ⁠⁠⁠https://www.docjenfit.com/podcast/episode318/⁠

317 | Myths vs Facts about Diastasis Recti with Antony Lo Aug 14, 2023

Can non-pregnant individuals have Diastasis Recti? Antony Lo takes a deep dive into all things core, diastasis recti, and pelvic floor. By describing the medical definition for diastasis recti, he highlights how it can affect anyone but is most commonly presented amongst those who are pregnant. He highlights the degree to which diastasis recti is “normal,” myths surrounding core, movement and how it relates to diastasis recti, as well as what rehabilitation may include. Finally, he briefly delves into function over appearance and what it means to load the body for adaptation. Let’s dive in!

DISCOUNT: Pelvic Floor Foundations Course

It's early bird pricing this week only (ends 07/11). For being a part of our podcast family, use code 'OPTIMAL' to get an extra discount, on top of the discounted price, at checkout. It's a 15-day educational course that will take you 8-15 minutes a day, educating you on what the pelvic floor is and how to use the pelvic floor functionality throughout life. You'll receive access to educational resources, a workbook, an automated calendar, daily accountability, support, and a private call with a specialized pelvic floor physical therapist. And, you automatically get entered into a prize draw when you sign up! BONUS: lifetime access to this course. Join us!

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠LMNT⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠Get Your Free Gift!⁠

What You Will Learn In This Interview with Antony Lo

04:13 - What is Diastasis Recti?

07:00 - Do all pregnant women experience Diastasis Recti?

08:34 - Who else is affected by Diastasis Recti?

11:20 - Do you need to exercise the core during pregnancy?

14:30 - Myths around Diastasis Recti.

20:00 - Reality between training for aesthetics

21:55 - Is all exercise safe for diastasis Recti?

27:57 - What does it mean to “close the gap”?

32:05 - What is the best way to approach core training?

39:15 - Five finger gap: aesthetic vs function

42:20 - Stressing the body to find adaption: “Find the difference by doing something different”

45:00 - Learn more with Antony Lo

To learn more about Antony Lo and view full show notes, please visit the full website here: here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.docjenfit.com/podcast/episode317

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

316 | Navigating Our Postpartum Journey Aug 07, 2023

DocJen and Dr. Dom get personal as they dive into their recent post-partum journey. With an unexpected cesarian, they dive into the environment and mindset changes that occurred, as well as how rehabilitation changed post-surgery. Let's dive into the post-partum journey as DocJen and Dr. Dom speak about transitioning into parenthood, post-partum depression, and getting back to exercise, as well as how to navigate visitors and your relationship with your significant other.

LAUNCHING TODAY: Pelvic Floor Foundations Course

It's early bird pricing this week only (ends 07/11). For being a part of our podcast family, use code 'OPTIMAL' to get an extra discount, on top of the early bird price, at checkout. It's a 15-day educational course that will take you 8-15 minutes a day, educating you on what the pelvic floor is and how to use the pelvic floor functionality throughout life. You'll receive access to educational resources, a workbook, an automated calendar, daily accountability, support, and a private call with a specialized pelvic floor physical therapist. And, you automatically get entered into a prize draw when you sign up! BONUS: lifetime access to this course. Join us!

VivoBarefoot Discount:

Are you someone who has been struggling with...

Heel pain or arch pain? Issues with your feet, ankles, toes? Told you need to wear insoles or orthotics?

Your feet have the components they need to support themselves! That's why we love VivoBarefoot because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code TOB at checkout o get 15% off! Your foot and body will thank you (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

You can find the C-Section Rehabilitation Guide, here

What You Will Learn In This PT Pearl:

06:10 – Unexpected Cesarian - what rehabilitation looked like

12:13 – Week 1 & 2 exercises for cesarian recovery/ scar tissue mobilization: sensory and mobilization

17:00 – Setting up the environment: visitors

25:29 – Getting back into exercise. Rehab starts with prehab.

31:38 – Mental and emotional aspect of transitioning into parenthood.

35:45 – How has parenthood changed Dr. Jen and Dr. Dom's relationship?

To Watch the PT Pearl on YouTube, click here: ⁠⁠https://youtube.com/watch/⁠⁠

For research and full show notes, visit the full website at: ⁠⁠https://www.docjenfit.com/podcast/episode316/⁠

315 | Coming Back to Nature to Heal Your Gut with Christian Limoges Jul 31, 2023

We have Christian Limoges on to discuss how we can begin to eat according to the way our digestive tract was created. By using powerful real-life analogies to capture how the digestive system works, as well as the way protein, fruit, and inflammation affect our gut, Christian shines light on the benefits of consuming fruit, what may be contributing to the current inflammatory diseases epidemic, and how you can optimize your gut microbiome. Let's dive in!

Vital Proteins Discount:

We know that while our bodies ⁠collagen⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠Vital Proteins⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code '⁠OPTIMAL15⁠' at checkout and get your very own Lemon Collagen peptide supplement at a discounted price by clicking ⁠here⁠!**

LMNT Discount Code:

Fuel every system within the body and the brain with ⁠⁠⁠⁠LMNT⁠⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium, and magnesium that our body needs for basic cellular processes like nerve signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠Get Your Free Gift!⁠

What You Will Learn In This Interview with ⁠⁠⁠⁠Christian Limoges

04:58 - What is the root of gut health?

09:42 - What is a healthy vs abnormal gut microbiome?

15:04 - Should the majority of our diet be fruit or protein based?

20:00 - Why do we experience bloating with vegetables?

25:28 - How much raw vs cooked food we should be eating?

26:50 - The cleansing drink

34:33 - Eating for movement and pain

40:30 - How to gain access to more free content and the cleansing drink!

To learn more about ⁠Christian Limoges and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ht⁠tps://www.docjenfit.com/podcast/episode315⁠⁠⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

Vital Proteins: **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and ⁠vitalproteins.com⁠ for recommended serving sizes and for more information**

314 | The Best Ways to Rehab Groin Pain Jul 24, 2023

Want to know how you can possibly decrease your groin pain or inner thigh strain today? Tune in as Dr. Jen and Dr. Dom explore different inner thigh injuries, what populations tend to obtain these injuries, and exercises you can start today to decrease your pain. If you are an athlete of any kind, you have probably experienced one of these injuries and this podcast has the potential of increasing your performance while simultaneously decreasing your pain. If athletics is not your thing, this podcast will empower you with exploration techniques you can use on your hips to avoid or reduce the risk of injury, as well as increase mobility and functionality.

Vital Proteins Discount:

We know that while our bodies ⁠⁠⁠collagen⁠⁠⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠⁠⁠Vital Proteins⁠⁠⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code '⁠⁠⁠OPTIMAL15⁠⁠⁠' at checkout and get your very own Lemon Collagen peptide supplement at a discounted price by clicking ⁠⁠⁠here⁠⁠⁠!**

What You Will Learn In This PT Pearl:

01:08 – What is the groin?

03:43 – What the research says: different types of therapy techniques

10:08 – How long do you need to do physical therapy exercises?

11:38 – Mobility for the groin

16:44 – Exploring the Copenhagen Plank for the Groin

20:08 – Core and Standing functional exercises

To Watch the PT Pearl on YouTube, click here: ⁠https://youtube.com/watch/⁠

For research and full show notes, visit the full website at: ⁠https://www.docjenfit.com/podcast/episode314/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠subscribe⁠ and leave a quick rating and review of the show!

Vital Proteins: **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and ⁠⁠⁠⁠⁠vitalproteins.com⁠⁠⁠⁠⁠ for recommended serving sizes and for more information**⁠⁠

313 | New Ways to Navigate Your Strange Pain with Scott Rewick Jul 17, 2023

From traditional Western medicine rooted in pharmaceuticals to a more root-cause-based approach when approaching pain, Scott captures this paradigm shift as he interviews 60+ healthcare professionals to encapsulate the different capacities of healing, which have been undermined or underappreciated. Touching base with the politics and finances behind the medical system as we know it, Scott reveals the story that inspired him to publicize the newfound pain scene and perspectives to provide change to the education system on health via a bottom- approach and transcend hope within the general public. By highlighting the main purpose of this documentary, Scott shares his opinions on the biopsychosocial contributions to pain as well as the changing scope around holistic treatments for pain. Let's dive in!

Check us out on the Strange Pain Docuseries here!

VivoBarefoot Discount:

What are you wearing on your feet right now!? Flat, thin, wide, and flexible. VivoBarefoot Shoes are made to optimize the natural function of our feed, enhancing strength and mobility with a barefoot profile shoe. For every occasion from casual wear, slippers, exercise, hiking, and beach days to dress wear, you can get a 15% off using our code 'TOB' only available to our podcast listeners with 100 days risk-free trial period! What's there to lose? Try your pair of VivoBarefoot shoes this summer, here! (affiliate link)

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This Interview with ⁠Scott Rewick

04:09 - What inspired Scott to do a documentary on pain?

08:31 - The dad-child relationship through being active

09:57 - What were doctors saying about the pain

13:13 - Time for money model - is Pharma bad?

14:39 - What did the professionals highlight in the interviews

18:40 - Principles about Health and where America's health education is

20:46 - What is Scott's main goal with the documentary interviews

24:46 - Psychology: positive feedback loop and self-talk

27:43 - Opinions on holistic health treatments

34:22 - Passionate about expertise

To learn more about Scott Rewick and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ht⁠tps://www.docjenfit.com/podcast/episode313⁠⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

312 | Does Exercising Make My Hip Arthritis Worse? Jul 10, 2023

Feeling pain in your hips? Worried about getting hip osteoarthritis? When we think of hips, bones, and aging, osteoarthritis seems to be what we fear most. But, it does not have to be that way. Dr. Jen & Dr. Dom address the fears associated with the diagnosis and the physiology of what is happening in the body. It is important to recognize that your scan does not necessarily correlate with the symptoms you are experiencing. Dr. Jen & Dr. Dom hone in on the importance of exercise and systemic strength, through research, to create different tendencies around the hip, prevent prolonged symptoms or symptoms from arising, and for the hips to feel something different. Let’s dig into how you can begin to address your perspectives around hip osteoarthritis, pain, and fears around movement with pain.

VivoBarefoot Discount:

Flat, thin, wide and flexible. ⁠VivoBarefoot Shoes⁠ are made to optimize the natural function of our feed, enhancing strength and mobility with a barefoot profile shoe. For every occasion from casual wear, slippers, exercise, hiking, and beach days to dress wear, you can get a 15% off using our code '⁠TOB⁠' only available to our podcast listeners with 100 days risk-free trial period! What's there to lose? Try your pair of VivoBarefoot shoes this summer, here! (affiliate link)

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

01:53 – What is hip osteoarthritis?

05:08– Conservative treatment or surgery

12:13– the paradigm sift toward an exercise and education first approach

16:43 – The role of biopsychosocial model

18:32 – The role of weight on Joint pain

21:59 – Exercise recommendations

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

311 | Learn How to Reverse Your Biological Age with Chris Mirabile Jul 03, 2023

Can you reverse ageing? We have Chris Mirabile on to share his brain tumour survival journey and what influences his passion for his work around ageing. As he predicts the potential causes of his brain tumour, he speaks about epigenetics, the environmental influences on gene expression, and how we can live longer and healthier lives by addressing nutrient deficiencies, meal timings and other behaviours. Then, he distinguishes between biological and chemical age, identifying the differences in measuring the different age types and why biological age is important to consider, in reference to genetic clocks. Finally, he discusses the relationship between biological age and reproductive health. Let's dive into how we can manipulate our environment to reverse your biological age!

Fuel every system within the body and the brain with ⁠⁠⁠LMNT⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! Get Your Free Gift!

⁠Adapting High Intensity for Every Body⁠⁠. DocJen, a doctor of physical therapy, and Jill Miller, a Myofascial expert, come together to bridge the gap between post-rehabilitation and highly functional fitness. Your PT isn’t gonna teach this to you once you finish your rehab and your coach may not have the kinesiological tools to regress speed/intensity/intervals to a level that’s beneficial for your longevity. Who better than Jen and Jill to share with you the Science of Rolling & HIIT and best practices tailored for YOU! This program combines decades of clinical and industry expertise in the worlds of Physical Therapy, mobility, fascia science, HIIT (high-intensity interval training) and regeneration in a mash-up that helps bodies at any age and stage of injury or fitness to prepare their bodies for a successful high-intensity fitness program.

You’ll be pampered and prepared with evidence-backed self-myofascial release strategies and learn to integrate your joints, muscles and soft tissues so that intensity will help you rather than harm.
You’ll ignite your body and brain’s tactile communication system known as proprioception so that you can better inhabit the shapes of acceleration and decelartion that HIIT targets.
You’ll reap the benefits of heart-pounding movement while keeping your joints safe and supple. You’ll also learn breath control and soft tissue recovery tactics that hasten deep sleep and bring you through robust adaptation cycles that gift you a better tomorrow.

What You Will Learn In This Interview with Chris Mirabile

02:22 - What drove Chris's passion

06:38 - Potential causes of Chris's brain tumour

08:36 - Antagonistic pleiteopy

11:45 - What we can do to live a longer and healthier life: deficiencies, meal timing,

24:27 - The importance of micronutrients and longevity

25:54 - How biological age is measured and how it differs from chronological age

31:09 - How can we make biological age important to individuals?

37:05 - Epigenome patterns with ageing

38:54 - Biological age and reproductive health/fertility

41:55 - Learn more from Novus Labs

To learn more about Chris Mirabile⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ht⁠tps://www.docjenfit.com/podcast/episode311⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

310 | Tailbone (Coccyx) Pain Jun 26, 2023

Tailbone pain? DocJen and Dr. Dim dive into the diagnosis for tailbone pain and all the potential causes. Diving into the current research comparing surgical and conservative treatments, they speak into how you can mobilize and treat your tailbone pain at home! Let’s dive in!

⁠⁠Adapting High Intensity for Every Body⁠⁠. DocJen, a doctor of physical therapy, and Jill Miller, a Myofascial expert, come together to bridge the gap between post-rehabilitation and highly functional fitness. Your PT isn’t gonna teach this to you once you finish your rehab and your coach may not have the kinesiological tools to regress speed/intensity/intervals to a level that’s beneficial for your longevity. Who better than Jen and Jill to share with you the Science of Rolling & HIIT and best practices tailored for YOU! This program combines decades of clinical and industry expertise in the worlds of Physical Therapy, mobility, fascia science, HIIT (high-intensity interval training) and regeneration in a mash-up that helps bodies at any age and stage of injury or fitness to prepare their bodies for a successful high-intensity fitness program.

You’ll be pampered and prepared with evidence-backed self-myofascial release strategies and learn to integrate your joints, muscles and soft tissues so that intensity will help you rather than harm.
You’ll ignite your body and brain’s tactile communication system known as proprioception so that you can better inhabit the shapes of acceleration and decelartion that HIIT targets.
You’ll reap the benefits of heart-pounding movement while keeping your joints safe and supple. You’ll also learn breath control and soft tissue recovery tactics that hasten deep sleep and bring you through robust adaptation cycles that gift you a better tomorrow.

Flat, thin, wide and flexible. ⁠VivoBarefoot Shoes⁠ are made to optimize the natural function of our feed, enhancing strength and mobility with a barefoot profile shoe. For every occasion from casual wear, slippers, exercise, hiking, and beach days to dress wear, you can get a 15% off using our code '⁠TOB⁠' only available to our podcast listeners with 100 days risk-free trial period! What's there to lose? Try your pair of VivoBarefoot shoes this summer, here! (affiliate link)

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

08:02 – Anatomy of the tailbone

09:31– Why do people get it

12:31– What the research says

13:19 – Mobilizations and stretching for the coccyx bone

17:31 – Why pelvic tilts matter

20:02 – Why sitting matters - problem with sustained posture

22:16 – Pelvic floor relaxation

24:16 – Just move more!

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

309 | How to Improve Mind-Body Muscle Connection Jun 19, 2023

Feeling certain muscles and not others? DocJen and Dr. Dom dive into mind-body muscle connection and how to coordinate the the awareness around your muscles. With 5 ways to improve mind-body muscle connection, they describe the roll of touch, vision, doing something different, going barefoot, and just moving in improving mind-body muscle connection.

⁠Adapting High Intensity for Every Body⁠. DocJen, a doctor of physical therapy, and Jill Miller, a Myofascial expert, come together to bridge the gap between post-rehabilitation and highly functional fitness. Your PT isn’t gonna teach this to you once you finish your rehab and your coach may not have the kinesiological tools to regress speed/intensity/intervals to a level that’s beneficial for your longevity. Who better than Jen and Jill to share with you the Science of Rolling & HIIT and best practices tailored for YOU! This program combines decades of clinical and industry expertise in the worlds of Physical Therapy, mobility, fascia science, HIIT (high-intensity interval training) and regeneration in a mash-up that helps bodies at any age and stage of injury or fitness to prepare their bodies for a successful high-intensity fitness program.

You’ll be pampered and prepared with evidence-backed self-myofascial release strategies and learn to integrate your joints, muscles and soft tissues so that intensity will help you rather than harm.
You’ll ignite your body and brain’s tactile communication system known as proprioception so that you can better inhabit the shapes of acceleration and decelartion that HIIT targets.
You’ll reap the benefits of heart-pounding movement while keeping your joints safe and supple. You’ll also learn breath control and soft tissue recovery tactics that hasten deep sleep and bring you through robust adaptation cycles that gift you a better tomorrow.

Flat, thin, wide and flexible. VivoBarefoot Shoes are made to optimize the natural function of our feed, enhancing strength and mobility with a barefoot profile shoe. For every occasion from casual wear, slippers, exercise, hiking, and beach days to dress wear, you can get a 15% off using our code 'TOB' only available to our podcast listeners with 100 days risk-free trial period! What's there to lose? Try your pair of VivoBarefoot shoes this summer, here! (affiliate link)

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

02:36 – Where mind body connection is used?

03:30– Mechanical feedback

08:05– Using visual feedback

10:57 – What it means to do something different!

14:46 – Go Barefoot

19:10 – Just move - what components to think about!

21:57 – A program to improve your mind body connection

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

308 | How Myofascial Release + HIIT Improve Joint Health As We Age with Jill Miller Jun 12, 2023

Let's decipher the myths around HIIT and how myofascial release can be leveraged to enhance tissue preparation and recovery. We have Jill on once again, myofascial release expert, to break down the myths around HIIT, as it is commonly associated with high-impact sprinting and jumping, and how HIIT can be adapted to everybody. Then, Jill speaks about the science behind how myofascial techniques prepare the tissues for movement, as well as the importance of active movement after myofascial release. Jill shares her remarkable journey from hip replacement surgery to power training and how important expert and appropriate guidance is to the longevity of the movement. To end, Jill explains the physiological effects of fascial work, the current research around HIIT for every age, the science behind the breath test and how the Roll into HIIT program hits every aspect of this podcast! Let's dive in!

VivoBarefoot Discount:

Flat, thin, wide and flexible. VivoBarefoot Shoes are made to optimize the natural function of our feed, enhancing strength and mobility with a barefoot profile shoe. For every occasion from casual wear, slippers, exercise, hiking, and beach days to dress wear, you can get a 15% off using our code 'TOB' only available to our podcast listeners with 100 days risk-free trial period! What's there to lose? Try your pair of VivoBarefoot shoes this summer, here! (affiliate link)

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

ROLL INTO HIIT - GRAB THAT EARLY BIRD BONUS!

Adapting intensity for everybody. We see a gigantic gap in the marketplace for people who are afraid of HIIT by injury from HIIT, living with degeneration and are hesitant of high impact activity, and post-surgical rehabilitation clients. We created a considered and thoughtful program that prepares the tissues, trains the tissues, and recovers the tissues! As high intensity does not mean high impact we help you find YOUR high-intensity level through speed and load through a more accessible range of motion or exercise regression that will help you reap the cardiorespiratory, lymphatic, nervous system, musculoskeletal, and metabolic benefits of HIIT. With 75% of the population not achieving the recommended vigorous physical activity guidelines, this program helps you progressively integrate more vigorous activity to uplift and enhance your metabolic profile and health. Let's Roll into HIIT and find out more information about the EARLY BIRD BONUS!

What You Will Learn In This Interview with ⁠⁠⁠⁠⁠⁠⁠⁠⁠Jill Miller

05:33 - Breaking down myths around HIIT

10:30 - What is tissue precovery?

16:45 - Why movement after myofascial work is important

19:28 - How Jill went from a hip replacement to power training

27:18 - How high-intensity work can apply to any age

33:15 - What does the fascial work do?

36:13 - Research on HIIT for every age

41:08 - A program to add to your life

42:16 - Science behind the Breath test

44:08 - Roll into HIIT

To learn more about ⁠Jill Miller⁠⁠⁠⁠⁠⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode308⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

307 | Finding the Root Cause of Inflammation with Dr Stephen Cabral Jun 05, 2023

Is inflammation bad? Dr. Stephen Cabral describes what inflammation is and whether it is bad. By discussing the theories behind increases in inflammation that occur with age, Dr. Stephen Cabral provides a perspective on four supplements to pay attention to when targeting inflammation. Contrary to what we've been told, he discusses how cortisol is an anti-inflammatory hormone and the types of foods to implement for anti-inflammatory effects. Finally, Dr. Stephen dives into common micronutrient deficiencies. Let's dive in!

LMNT Electrolyte Discount:

Fuel every system within the body and the brain with ⁠⁠LMNT⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! (affiliate link).

Vital Proteins Discount:

We know that while our bodies’ ⁠collagen⁠ production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, ⁠Vital Proteins⁠ helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code '⁠OPTIMAL15⁠' at checkout and get your very own Lemon Collagen peptide supplement at a discounted price by clicking ⁠here⁠!**

Dr. Stephen Cabral's Free Vitamin D3 Supplement

What You Will Learn In This Interview with ⁠⁠⁠⁠Dr. Stephen Cabral

04:20 - What is inflammation & is it bad?

07:48 - What causes inflammation to increase with age?

14:03 - What supplements do we need to start paying attention to inflammation?

17:24 - Is cortisol an anti-inflammatory hormone

24:48 - Foods to implement to support the body

28:33 - Micronutrients that are difficult to get

34:06 - The importance of dosage-wise vitamin D

38:05 - Family therapy and counselling

To learn more about Dr. Stephen Cabral⁠⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠ht⁠tps://www.docjenfit.com/podcast/episode307⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

Vital Proteins: **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and ⁠⁠vitalproteins.com⁠⁠ for recommended serving sizes and for more information**

306 | The Science of HIIT Workouts May 29, 2023

Are you afraid of HIIT? Perhaps age is holding you back from HIIT? DocJen and Dr. Dom suggest that "high intensity" is relative, which means that it is adaptable and accessible to everyone and anyone. By defining what HIIT is and what it encompasses, they speak about the benefits HIIT has on 5 systems of the body: the cardiovascular and cardiopulmonary system, metabolic/hormonal system, musculoskeletal system, lymphatic system, and the nervous system. Furthermore, they describe how HIIT targets strength and power development, promoting longevity, decreasing fall risk, promoting health after menopause, and surgery rehabilitation, Let's dive into how you can reap the benefits of HIIT in a safe way!

Adapting High Intensity for Every Body. DocJen, a doctor of physical therapy, and Jill Miller, a Myofascial expert, come together to bridge the gap between post-rehabilitation and highly functional fitness. Your PT isn’t gonna teach this to you once you finish your rehab and your coach may not have the kinesiological tools to regress speed/intensity/intervals to a level that’s beneficial for your longevity. Who better than Jen and Jill to share with you the Science of Rolling & HIIT and best practices tailored for YOU! This program combines decades of clinical and industry expertise in the worlds of Physical Therapy, mobility, fascia science, HIIT (high-intensity interval training) and regeneration in a mash-up that helps bodies at any age and stage of injury or fitness to prepare their bodies for a successful high-intensity fitness program.

You’ll be pampered and prepared with evidence-backed self-myofascial release strategies and learn to integrate your joints, muscles and soft tissues so that intensity will help you rather than harm.
You’ll ignite your body and brain’s tactile communication system known as proprioception so that you can better inhabit the shapes of acceleration and decelartion that HIIT targets.
You’ll reap the benefits of heart-pounding movement while keeping your joints safe and supple. You’ll also learn breath control and soft tissue recovery tactics that hasten deep sleep and bring you through robust adaptation cycles that gift you a better tomorrow.

What You Will Learn In This PT Pearl:

0:34 – What actually is HIIT?

04:51 – Heart, Lung, and Blood Vessel Adaptations: Hypertension and cardiovascular disease

07:28 – Metabolic Adaptations: Blood Sugar Control

09:49 – Muscles, Bones Adaptation: Sarcoponeia, Power Loss, and Fall Risk

14:47 – Impacts on recovery from surgery & optimizing menopause

16:26 – Lymphatic Adaptation: Detoxification

17:43 – Neurologic Adaptation: BDNF and Cognitive health

20:28 – Navigating injuries

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

305 | Becoming a Conscious Parent with Dr Shefali May 22, 2023

Have you heard of conscious parenting? Dr. Shefali, doctor of clinical psychology, presents a paradigm shift in parenting by prioritizing connection over correction. By providing insight into what drove her passion towards the psychology of parenting and how parents can shift from a reactive response of correction to connection. Then, she discussed the role of awareness in changing parental approaches to discipline and how to approach a public emotional tantrum. She shares the three stages of conscious parenting and how it is never too late to start parent consciousness. By understanding that there is no "best" way of parenting, Dr. Shefali shares her thoughts on family therapy, how expectations influence childhood, what it takes to get your child to love the same hobbies as you, the stages of parenting, and how to navigate social expectations around raising a child. Let's dive into this new approach to parenting.

LMNT Electrolyte Discount:

Fuel every system within the body and the brain with ⁠⁠⁠LMNT⁠⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! (affiliate link)

Vital Proteins Discount:

We know that while our bodies’ collagen production slows as we age, our need for it only grows as our bodies become less efficient. By providing nourishing collagen and promoting our production of collagen, Vital Proteins helps people feel better and live fuller lives through HIGH-QUALITY nutrition products. Use code 'OPTIMAL15' at checkout and get your very own Collagen supplement at a discounted price by clicking here!

What You Will Learn In This Interview with ⁠Dr. Shefali

03:50 - What drew Dr. Shefali to a career in parenting

06:28 - Connection over correction - how do we shift that?

09:47 - How can parents change their innate rules about childhood, upbringing and discipline?

11:50 - How to navigate an emotional tantrum or situation publicly

15:21 - How to guide: 3 Stages of conscious parenting

18:28 - Is it ever too late to start parent consciousness

20:46 - Do all parents f*uck up parenting?

24:50- Family therapy and counselling

25:55 - How do we guide a child without putting our expectations on them?

.28:08 - How to get your child to love the same things you love

.30:24 - Stages of parenting & continuing on awareness to be a conscious parent

.31:22 - Tuning out social expectations on how to raise a child

.34:19 - Accessing The Parenting Map

To learn more about ⁠⁠⁠⁠Dr. Shefali and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠ht⁠tps://www.docjenfit.com/podcast/episode305⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠⁠ subscribe⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

Vital Proteins: **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Various studies have suggested benefits following daily consumption of collagen peptides for several months. Refer to product labels and ⁠vitalproteins.com⁠ for recommended serving sizes and for more information**

304 | Fibromyalgia: What Does The Research Say To Do? May 15, 2023

Do you have or know an important other with Fibromyalgia? We're diving into the considerations that need to be accounted for around expectations for Fibromyalgia patients, what Fibromyalgia is, and how it presents within the body. Then, we discuss what success may look like for Fibromyalgia patients and 3 goals of Fibromyalgia treatment: Exercise (Low Impact Aquatic Training, Aerobic Training and Strength Training), Psychology (Cognitive Behavioural Therapy, Self-Efficacy, and Adherence), and Education. Let's dive in!

Let's go barefoot outside this summer! Get your feet back to their flexible function, exactly how it was from the time you were born. Time and time again, paediatric physical therapists recommend wide-toe box and zero-heel drop shoes for kids and this space and access to integrity in your feet should be experienced as adults too! We cannot talk about back and knee issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠⁠⁠⁠⁠VivoBareoot shoes⁠⁠⁠⁠⁠ to improve the mobility and strength in your toes, feet, and ankles. There's one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code '⁠⁠⁠⁠⁠TOB⁠⁠⁠⁠⁠' to get 15% off your ⁠⁠⁠⁠⁠VivoBarefoot Shoes⁠⁠⁠⁠⁠!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

04:07 – Considerations around expectations for Fibromyalgia

04:41 – What is Fibromyalgia?

05:31 –Symptoms and Diagnostic Criteria of Fibromyalgia

09:11 –3 categories of successful outcomes with Fibromyalgia + defining success

18:44 – Final thoughts on Fibromyalgia

To Watch the PT Pearl on YouTube, click here:⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

303 | Discussing Ketamine and Psychedelic Therapies with Dr Sam Zand May 08, 2023

Is Ketamine better than antidepressants? Could ketamine be the future for depression treatment. Research proposes that a combination of treatments serves depression outcomes best, but with only 10-30% of patients prescribed antidepressants experiencing Benefit from their medication, he proposes an alternative. By discovering neuro plastic therapy, he discusses the role of psychedelics treating depression and how it differs from anti depressants and talk therapy. Aclnowledging the importance of professional administration, he speaks to how recreational use can set individuals back and how appropriate guidance can be liberating for depression patients. Finally, he explains psychedelic use after therapy, navigating bad experiences with Ketamine and how to come back, recommendations for those with previous addictions, microdosing Ketamine, and how ketamine could be used as a chronic pain treatment.

LMNT Electrolyte Discount:

Fuel every system within the body and the brain with ⁠⁠LMNT⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! (affiliate link)

What You Will Learn In This Interview with Dr. Sam Zant

01:20 - Neuro Plastic Therapy

05:43 - What attracted Dr. Zant to the field of psychedelics?

08:52 - Do psychedelics work in combination with antidepressants or alone?

10:46 - Ketamine therapy vs antidepressant vs talk therpay for neuroplasticity therapy

15:46 - Psychadelic recreational use vs professional administration

17:30 - Ending therapy - do patients need to continue psychedelic use afterwards?

20:33 - Navigating bad experiences with psychedelics

22:51 - Recommendations for those with previous addictions

25:07- Using psychedelics to treat chronic pain?

29:31- Microdosing Ketamine & what people gain.

32:00 - Learn more with Dr. Sam Zant

To learn more about ⁠⁠Dr. Sam Zant and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠ ht⁠tps://www.docjenfit.com/podcast/episode303/⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠ subscribe⁠⁠⁠⁠ and leave a quick rating and review of the show!

302 | Our Baby's Physical Therapy and Chiropractor Appointments May 01, 2023

Here’s what providers can do to be more effective healthcare care providers from assessment, treatment, and plan of care. DocJen and Dr. Dom dive into their experience with a Paediatric chiropractor and physical therapist with their baby, Dante. They discuss Dante’s experience with latching, tongue ties, preferential head turning, and therefore Torticollis. Let’s discuss what to expect from a healthcare provider to optimize treatment success.

VivoBarefoot Discount:

Get your feet back to their flexible function, exactly how it was from the time you were born. Time and time again, paediatric physical therapists recommend wide-toe box and zero-heel drop shoes for kids and this space and access to integrity in your feet should be experienced as adults too! We cannot talk about back and knee issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠⁠⁠⁠VivoBareoot shoes⁠⁠⁠⁠ to improve the mobility and strength in your toes, feet, and ankles. There's one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code '⁠⁠⁠⁠TOB⁠⁠⁠⁠' to get 15% off your ⁠⁠⁠⁠VivoBarefoot Shoes⁠⁠⁠⁠!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

04:30 – Why Dante needed physical therapy? Tongue ties and latching

09:37 – Chiropractic Therapy & the Importance of Education and Plan of Care

16:23 – Paediatric physical therapy

19:42 – What you should expect from your healthcare provider

23:08 – Diagnosis: the spectrum of Torticollis

25:16 – How to optimize your therapy visit whether with a chiropractor or a physical therapist

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠⁠subscribe⁠⁠⁠⁠⁠ and leave a quick rating and review of the show!

301 | The Research Behind PRP and Stem Cell Treatments with Dr Gregory Lutz Apr 24, 2023

Stem cells vs Platlet Rich Plasma (PRP) - Which is most effective? It turns out, regenerative medicine is context dependent. Dr. Gregory Lutz provides a rundown on what regenerative medicine and PRP is, the effectiveness of PRP and stem cell injections on disc and joint disorders, as well as the importance of white blood cell count in PRP. Through this discussion, Dr. Lutz highlights newfound research surrounding the spinal microbiome and how it may explain the presence of symptomatic and asymptomatic degenerative disc presentations on MRIs. Therefore, he dives into protocols to target the spinal microbiome, how PRP is made more successful, why patients have persisting pain following spinal fusion surgery, and whether there are any side effects to consider. Let's dive in!

LMNT Electrolyte Discount:

Fuel every system within the body and the brain with ⁠⁠LMNT⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! (affiliate link)

What You Will Learn In This Interview with Gregory E. Lutz, MD⁠

01:38 - Regenerative Medicine - What is it?

02:35 - Why did Dr.Lutz redirect his clinic to regenerative medicine?

06:43 - What is PRP and how does it work in the body?

11:14 - What is degenerative disc disease?

13:38 - Protocol and diet measures to target the spine microbiome

17:23 - Why patients may have persisting pain after spinal fusion?

19:00 - How PRP is being made more accessible

22:36 - Are there any side effects to PRP?

24:19 - Can PEP help with other spinal disorders?

26:04 - The scenarios stem cells are most effective in

27:59 - Preventative measures for spinal and joint disorders as we age

31:04 - Learn more with Dr. Lutz

To learn more about ⁠⁠Gregory E. Lutz, MD⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠ht⁠tps://www.docjenfit.com/podcast/episode301/⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠⁠ subscribe⁠⁠⁠⁠ and leave a quick rating and review of the show!

300 | Q&A: Shoulder Impingement, Diastasis Recti, Meralgia Paresthetica Apr 17, 2023

It's episode 300! In this episode, Dr. Jen & Dr. Dom dives into shoulder impingement, diastasis recti, and meralgia paresthetica - what it is, its potential causes, and what to consider rehabilitatively. Let's dive in!

VivoBarefoot Discount:

Some new styles are out - The Novice & Flats for Formal Wear. We cannot talk about back and knee issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠⁠⁠VivoBareoot shoes⁠⁠⁠ to improve the mobility and strength in your toes, feet, and ankles. There's one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code '⁠⁠⁠TOB⁠⁠⁠' to get 15% off your ⁠⁠⁠VivoBarefoot Shoes⁠⁠⁠!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Free Sample pack for LMNT:

Looking for well-sourced electrolytes? Get fully supported. hydrated, and replenished with LMNT water. No processed sugars and filled with electrolytes (sodium, potassium, calcium, and magnesium help with efficient muscle contraction and communication within the nervous system!) Get a free sample pack with every flavor. Click here!

What You Will Learn In This PT Pearl:

04:15 – Shoulder Impingement

11:59 – Diastasis Recti

17:49 – Meralgia Paresthetica

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠⁠subscribe⁠⁠⁠⁠ and leave a quick rating and review of the show!

299 | Hormonal Health & Understanding What is "Normal" with Dr Jolene Brighten Apr 10, 2023

Let's talk about Sex, baby! We have Dr. Jolene Brighten to uncover whether or not what our experiencing is normal! By sharing a practical tool to identify what symptoms may be affecting your health, she dives into what hormonal manifestations are normal and aren't. Then, we discover the world of libido and the current perspectives on how libido changes through the menstrual cycle from sexual drive to lubrication, and the chance of pregnancy, particularly around your period and upon ovulation. Dr. Jolene discusses discharge around the period and the theories around sex determination at the egg and sperm levels. Then, she explains the hormonal changes that occur in the sexual phase of the menstrual cycle, which is the latter half of the follicular phase. Finally, she describes the libido changes that occur using premenopause and post-menopause, as well as things to consider when optimizing fertility. Let's dive in!

VivoBarefoot Discount:

Some new styles are out - The Novice & Flats for Formal Wear. We cannot talk about back and knee issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠⁠VivoBareoot shoes⁠⁠ to improve the mobility and strength in your toes, feet, and ankles. There's one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code '⁠⁠TOB⁠⁠' to get 15% off your ⁠⁠VivoBarefoot Shoes⁠⁠!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This Interview with ⁠⁠⁠⁠Dr. Jolene Brighten⁠

4:26 - Is it normal? Common hormonal symptoms that aren't actually normal

5:41 - How to start identifying the root causes of your symptoms?

9:33 - Libido changes through the menstrual cycle

13:36 - Is discharge during your period bad?

16:06 - "Tell me how to have a girl or a boy"

18:24 - The sexual phase of the menstrual cycle

25:02 - How does libido change post-menopause?

30:54 - How to optimize fertility for females and males

39:32 - The truth about environmental toxins

To learn more about ⁠Dr. Jolene Brighten and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode299/⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠⁠ subscribe⁠⁠⁠ and leave a quick rating and review of the show!

298 | Our Birth Story Apr 03, 2023

The birth story. It’s here! DocJen and Dr. Dom walk the path of the birth of Dante one month after the labour process. Still fresh in their mind and feeling the emotions of birth, they describe the ins and out of how their hopes and plans for labour changed, describing the emotions and physical process surrounding the realities of the birthing process. Let’s dive into true emotional and physical vulnerability as we learn to explore the importance of intuition, education, and advocacy around pregnancy plans and the process of labour.

HAPPY BIRTHDAY JEN HEALTH - 50%

This week only, everyone will have access to 50% off the annual subscription. This is your last week, the last opportunity to get in at 50% off the annual membership. This is your chance to commit to your body, committing to a year and long-term goal. There’s no quick fix to your body unless you start to make active changes consistently to make you feel something different in the long term. With curated plans, movement challenges, webinars, and searchable quick tips! Discount ends this week (04/07)!

To get your discount sign up here: https://jen.health/freetrial

What You Will Learn In This PT Pearl:

5:39 – Pregnancy Plan A - How things didn’t go as plan

10:43 – Midwife experience & transferring OBGYNs

15:33 – Home birth, mental preparation for birth & Doulas: what setting boundaries looks like

21:32 – Braxton hicks vs prodromal labour

28:35 – Partner perspectives on early vs late labour + labour positions transition to labour

32:15 – Movement protocols to promote dilation of the cervix

41:15 – The physical and mental of true contractions and relaxation during + The go bag

49:20 – Journey to the hospital to get an epidural

55:04 – Dr. Dom fainted! - vagal syncope experience & autonomic flip

59:50 – Epidural experience + consequences on baby

1:011:19 – The C-section process

1:17:16 – Microbiome seeding + grieving the process of labour not going to plan

1:20:19 – Four most important takeaways!

1:24:30 – Rapid fire question: Emotions of first-time mom, balancing business and labour, doctors advice for rehab, best parts of the to-go bag, surprises through the journey, what’s normal and of concern when addressing the pelvic floor around pregnancy, what we need to normalise as women in the medical system

1:46:01 – Dr. Jen’s words to Dr. Dom

To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠https://youtube.com/watch/⁠⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠⁠subscribe⁠⁠⁠ and leave a quick rating and review of the show!

297 | Finding a Better Postpartum Plan with MD, Dr Morgan Lee Mar 29, 2023

Unsure of your post-partum plan? Dr. Morgan Lee, the board-certified Sports Medicine Physician, walks the path of the experiences that drew her to creating postpartum pregnancy plans. Through these experiences, she exposes the realities of the medical system regarding pregnancy and post-partum and what post-partum rehabilitation should look like. Then, Dr. Morgan describes the foundations of a healthy pregnancy and post-partum rehabilitation, regardless of financial and resource access, and how to navigate the fear of exercise during pregnancy. Finally, she dives into how to advocate for yourself at a 6-week follow-up. Let's dive in!

Nutrisense Glucose Monitor Discount:

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What You Will Learn In This Interview with ⁠Dr. Morgan Lee⁠

3:36 - Why Dr. Morgan is passionate about pregnancy plans for active individuals

9:46 - Gaps in education around labour

11:27 - How the medical system needs to change for pregnancy.

12:47 - Rehabilitation through and after pregnancy

19:43 - Foundations that everyone needs to know regardless of finance and resource access

25:14 - Fearing exercise during pregnancy - what you need to know.

31:59 - How to advocate for yourself at a 6-week follow-up.

To learn more about Dr. Morgan Lee ⁠ and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode297/⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠⁠ subscribe⁠⁠ and leave a quick rating and review of the show!

296 | Why Do We Need to Understand How Mindset Plays a Role in Pain? Mar 27, 2023

Can mindset play a role in pain? DocJen & Dr. Dom dive into the psychology and neuroscience of pain, discussing how mindset may perpetuate or distract away from one’s pain experience. They dive into the role of mindset tools, why we get pain, the causes of pain, models and research that explain the link between self-beliefs, thoughts, stress, and pain, as well as effective psychological strategies to help navigate chronic pain on a daily basis. Let’s dive in!

VivoBarefoot Discount:

We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There's one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code '⁠TOB⁠' to get 15% off your ⁠VivoBarefoot Shoes⁠!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

03:49 – The importance of mindset tools

05:32 – Why do we get pain?

06:19 – Neuroscience behind the role of our thoughts and beliefs on pain.

08:48 – Mutual maintenance model.

09:58 – Causes of more disability and pain.

11:08 – Research on stress & inflammation

12:17 – Effective therapies for pain

13:59 – Mindset strategies to help the pain

20:03 –Language is everything & Dr Dom’s patient experience

To Watch the PT Pearl on YouTube, click here: ⁠⁠https://youtube.com/watch/⁠⁠

For research and full show notes, visit the full website at:⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode296/⁠⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠subscribe⁠⁠ and leave a quick rating and review of the show!

295 | Recovery From Paget-Schroetter Syndrome as a Professional Athlete with Paige Nielsen Mar 22, 2023

Navigating injury and surgery as a professional athlete typically involved a whirlwind of mental, physical, and relational pitfalls. We have Paige Nielsen, a professional Angel City FC soccer athlete, to discuss the mental and physical aspects of professional athleticism and the story behind her comeback from her injury. After explaining her injury and Paget-Schroetter Syndrome, she describes her surgical experience and how she navigated the mental aspects of intense pain with simple activities, such as breathing. The talks through her post-surgical journey and speaks through the tools she used to navigate her frustrations. By focusing on what to do day to day, she found grace for herself through therapy. Finally, she speaks on her stand with the LGBTQI community and the values of the Angel City FC.

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What You Will Learn In This Interview with Paige Nielsen⁠

5:32 - The physical and mental of a professional athlete

11:31 - The downfall of her injury

14:21 - What is Paget-Schroetter Syndrome & her recovery post-surgery

19:06 - Mental process through intense pain from surgery

24:41 - How long was her recovery and does she experience symptoms today?

30:15 - Focusing on what you can do day to day & the importance of feeling heard.

32:49 - What Paige stands for & wants to bring awareness for.

37:02 - Missions and Values of Angel City

39:31 - Resources for support systems!

To learn more about ⁠Paige Nielsen and view full show notes, please visit the full website here:⁠⁠⁠https://www.docjenfit.com/podcast/episode295/⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠ subscribe⁠ and leave a quick rating and review of the show!

294 | Ankylosing Spondylitis: Stiffening of the Spine?! What Can You Do? Mar 20, 2023

Diagnosed with Ankylosing Spondylitis? DocJen & Dr. Dom dive into what Ankylosing Spondylitis is and what could be contributing to your symptoms as a chronic, inflammatory autoimmune disease. With a large emphasis on individualization and supervision from a physical therapist, DocJen & Dr. Dom offer insight into the body of research surrounding Ankylosing Spondylitis and highly recommend that you seek personalized care for this diagnosis. Let's dive into how you can begin to think about Ankylosing Spondylitis more holistically!

LMNT Electrolyte Discount:

Fuel every system within the body and the brain with ⁠LMNT⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated!

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What You Will Learn In This PT Pearl:

02:47 – What is Ankylosing Spondylitis?

04:59 – What could be causing Ankylosing Spondylitis & who is most affected?

10:25 – What we know about movement in relation to Ankylosing Spondylitis rehabilitation

13:20 – How you may slow the progression of this disability over 5 years.

14:00 – Could your mindset and nutrition be playing a role?

To Watch the PT Pearl on YouTube, click here: ⁠https://youtube.com/watch/⁠

For research and full show notes, visit the full website at:⁠⁠⁠https://www.docjenfit.com/podcast/episode294/⁠

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠subscribe⁠ and leave a quick rating and review of the show!

293 | Understanding Dietary Protein and a Muscle Centric Approach with Dr Gabrielle Lyon Mar 15, 2023

If you're wondering what the best type of protein is or how to present muscle wasting as you age, this one is for you! Dr. Lyon, the founder of the Institute for Muscle Centric-Medicine™, dives into the world of protein, strength maintenance, and muscle mass through age. By describing the necessity of protein as a primary metabolic driver, she names the types of dietary protein and which ones are essential to stimulating the muscle. Furthermore, she explains the differences in quality and volume of required consumption between plant and animal protein. Then, she speaks about sarcopenia or muscle wasting and how you can stimulate muscle to reverse the ageing process, the truth about protein recommendations for aged populations, and why protein may be even more important for sedentary individuals. Moreover, she dives into how you can maintain muscle mass past 50 years, the importance of resistance training compared to cardio, her insights on how much lean muscle mass is expected, and the role of fatty acid metabolism as it relates to muscle mass and stimulation. Before providing 5 top strategies to stimulate muscle, she describes the effects of muscle stimulation and maintenance on inflammation. Let's dive in for the truth on all things protein and muscle.

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What You Will Learn In This Interview with Dr. Gabrielle Lyon

5:39 - Why do we need protein?

7:14- Types of dietary protein

13:00 - Does plant protein have the same effect as animal protein?

14:00 - Is sarcopenia the fate of ageing?

15:23 - What you should know about protein recommendations for aged populations

19:34 - Sedentary individuals might need more protein than active individuals.

22:13 - Can you put on muscle mass over 50 years old and what should resistance training at this age look like?

27:29 - Is cardiovascular training more important than resistance training?

32:32 - How do we know how much muscle mass to put on

38:21 - What about fatty acid metabolism & muscle metabolism

41:50 - How does muscle affect inflammation?

44:55 - Practical applications to stimulate muscle

48:33 - Buy Dr. Lyon's Book & Learn More with Dr. Lyon!

To learn more about Dr. Gabrielle Lyon and view full show notes, please visit the full website here:https://www.docjenfit.com/podcast/episode293/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

292 | Sleeping Positions, Pillows and Mattresses! All You Need To Know Mar 13, 2023

Waking up feeling achy, stiff, and sore? Thinking it may be your bed, mattress, pillows, or sleeping position? Dr. Jen & Dr. Dom dive what it means to find your most optimal sleeping position. They describe the characteristics of their most optimal mattress and how sleeping position preferences change throughout life. Then, they identify the common pain points that arise with different sleeping positions and adjustments you can make to your sleeping environment to ease those symptoms. Tune in!

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What You Will Learn In This PT Pearl:

03:11 – Is there a "normal" sleeping position?

06:16 – Your mattress and pillow aren't all there is to blame

08:16 – What to look for when looking for a mattress

13:29 – How sleeping position preferences change through life

15:11 – Sleeping positions and common pain points

17:04 – Pillow position depending on sleep positions

20:28 – Is sleeping on your stomach adviseable

23:13 – Contraindications related to sleeping positions

24:19 – Tools to manage snoring and promote nasal breathing

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at:https://www.docjenfit.com/podcast/episode292/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

291 | Reversing Cavities and Debunking Oral Care Product Myths with Trina Felber Mar 08, 2023

Struggling with bad breath? Could your toothpaste and mouthwash be causing more harm than good? Trina Felber, founder of Primal Life Organics dives into the science behind remineralization and how we may be able to heal cavities on our own. Then, she proposes toothpowder as a successful alternative to toothpaste, suggesting how you can begin to create the most optimal environment for your teeth. Trina highlights the truth behind dental care products in the market and how they may be more similar to antibiotics rather than beneficial for oral health. Using an analogy to leaky gut, she emphasizes the importance of conserving the good bacteria in the mouth. She shines light on more informed ways to whiten the teeth rather than using peroxide, how red and blue LED lights can be leveraged to promote oral health, the optimal routine for oral hygiene, and tools you can use to combat bad breath and a dry mouth. Let's dive in!

Pregnant and struggling with heel and ball-of-foot pain? DocJen attributes the integrity of her foot health during pregnancy to post-partum to the internal strength and activation that was optimized using VivoBarefoot shoes, even though her body was going through significant changes. Going barefoot supports the foot from the inside out, builds internal strength, and provides space for the toes to move, all of which create a non-threatening pain-free environment within the feet. Use code "TOB" to get a special discount!

What You Will Learn In This Interview with Trina Felber

4:03 - What drew Trina to oral care?

6:27 - Remineralisation: Can we heal cavities on our own?

9:18 - What to avoid and to look for in toothpaste?

16:35 - Tooth powder vs Tooth Paste

20:35 - Should your mouthwash kill 99% of germs?

25:06 - Is Glycerin bad for oral hygiene?

26:59 - Safe & healthful way to whiten your teeth - the truth on peroxide

31:41 - The role of red and blue LED lights

34:49 - Frequency of brushing, flossing, light therapy and other tools to optimise oral hygiene

38:30 - What causes bad breath and dry mouth?

41:56 - Where can you learn more with Trina and about Primal Life Organics?

To learn more about Trina Felber and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode291/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

290 | Meniscus Injury? What Does The Research Say? Mar 06, 2023

Is your meniscus injury worrying you? Considering surgery but feel like there's a way out? Dr. Jen & Dr. Dom dive into the current research on surgery versus conservative treatment in long-term symptom management and knee health. Dr. Dom shares his journey with his Meniscus injury on both legs, speaking about his mistakes and rehabilitation journey with surgery and no surgery. Dr. Jen & Dr. Dom highlight the importance of attempting rehabilitation before surgery, breaking down how mobility, muscle activations and stabilization exercises, and strength in the posterior chain are vital to the initial stages of injury rehabilitation. Learn to train and rehabilitate the knees to tolerate all of life's uncertainties!

Move2Improve Begins Today, But You Can Still Join! :

MOVE2IMPROVE CHALLENGE!
It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Join today and start with hundreds of people as we move through 30 days of safe movement and education!

What You Will Learn In This PT Pearl:

04:02 – Dom’s experience with Meniscus Injury

07:14 – Affected population and types of meniscal injury

08:34 – Current research on meniscal degeneration

12:11 – Caveats: Approach knee locking

17:09 – Osteoarthritis progression and rehabilitation around surgery

18:21 – It’s not just about quadricep strength

21:14 – Mobility related to knee

23:42 – Surgery may not fix your pain for life

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at:https://www.docjenfit.com/podcast/episode290/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

289 | A Practical and Individualized Approach to Nutrition with Tamar Samuels Mar 01, 2023

Eating disorders, emotional eating, IBS, SIBO, and weight loss. We're discussing it all with Tamar Samuels, co-founder of Culina Health. By distinguishing the difference between eating disorders and disordered eating, Tamar discusses common symptoms of disordered eating and whether or not emotional eating is bad? Then, she discusses the role of the FODMAP diet and the cautionary measures she advises when taking aboard the low FODMAP diet for IBS and SIBO. Furthermore, she discusses the role of behaviour change, how to address emotional eating, and how to approach weight loss more sustainably. Finally, Tamar touches base with the calories in and out debate, approaching the matter from a holistic biopsychosocial approach. Let's dive in!

MOVE2IMPROVE CHALLENGE!
It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes!

What You Will Learn In This Interview with Jill Miller

4:55 - Distinguishing eating disorders from disordered eating

6:31 - Signs of disordered eating

8:45 - Did the low FODMAP diet work for SIBO?

12:54 - Tests and resources related to the FODMAP diet

16:34 - Referral & Insurance with Culina Health

20:13 - Psychology and neuroscience of behaviour change

26:21 - Steps to address or become aware of emotional eating

32:14 - Weightloss more sustainably

38:31 - Approaching the calories in vs calories out debate

42:28 - Exploring Culina Health further

To learn more about Tamar Samuels and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode289/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

288 | What is this Bump On the Back of my Heel? Haglund's Deformity? Feb 27, 2023

Bump on the back of your heel? DocJen and Dr. Dom dive into the anatomy related to Haglund’s deformity and who is most affected. As Dr. Dom shares his experience with Haglund’s deformity, they explain the role high heels and conventional shoes play in the development of Haglund’s deformity. Finally, they discuss a three phase process to rehabilitating the deformity. Let’s dive in!

Move2Improve Special Discount ends Friday March 3rd:

MOVE2IMPROVE CHALLENGE!
It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Grab the special discount using code “MOVE” when you sign up!

What You Will Learn In This PT Pearl:

01:49 – What is Haglund’s Deformity & who is affected?

03:51 – Should you drop the heels and shoes?

5:39 – Dr. Don’s experience with Haglund’s Deformity

6:48 – First line approach

12:51 – Truth on the techniques to ease symptoms

15:43 – What physical therapy for Haglund’s deformity includes?

19:01 – Strengthening phase of rehabilitation

22:35 – How our toes are related?

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode288/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

287 | A Body By Breath with Jill Miller Feb 22, 2023

Did you know 17-53% of the population experience anxiety during relaxation and meditation? Jill Miller, author of Body by Breath and The Roll Model, and the co-founder of Tune Up Fitness, speaks about bringing awareness to breathing and what it means to modulate the nervous system according to different experiences throughout life. While explaining the autonomic nervous system, Jill describes the three zones of breathing and how they are manipulated through times of digestion and healing to exertion and through emergency situations. Furthermore, she discusses diaphragmatic tension through the context of "sucking in the stomach" and pregnancy changes. Then, she dives into the role of interception and how breath relates to both short-term and long-term pain. Finally, she explains relaxation-induced anxiety and how working on fascial tissue can leverage motility around the respiratory muscles and allow for relaxation. Let's dive in!

EARLY BIRD PRICING FOR THE MOVE2IMPROVE CHALLENGE! THIS WEEK ONLY It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Grab the early bird price before it's too late!

What You Will Learn In This Interview with Jill Miller

7:57 - Why a book about breath?

15:19 - What is the autonomic nervous system and how does it relate to breath

20:41 - How sucking in your stomach and pregnancy changes tension around the diaphragm

26:16 - Zone 1 to 3 breathing - how breathing changes through experience from healing to sport to emergency

32:17 - How breath relates to fascia & the role of interoception

39:57 - What role does breath play in acute and persistent pain

45:42 - Relaxation-induced anxiety

53:47 - Learn more with Jill

To learn more about Jill Miller and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode287/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

286 | Is Thoracic Outlet Syndrome the Reason for My Tingling Hands? Feb 20, 2023

Feeling tingling/ numbness from the next through the arm? DocJen & Dr. Dom dive into the anatomy of thoracic outlet syndrome and current perspectives on conservative versus surgery as treatment options for thoracic outlet syndrome. Then, they dive into a four-stage active process in addressing thoracic outlet syndrome: breath, nerve mobility, upper back mobility, shoulder blade and core awareness. Along with their best exercises, they ultimately explain how nerves move better with less inflammation within the body.

EARLY BIRD PRICING FOR THE MOVE2IMPROVE CHALLENGE! THIS WEEK ONLY It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Grab the early bird price before it's too late!

Understand and learn about how our body regulates glucose to create an optimal internal environment. Get back to a primary marker of health and how it affects, fatigue, mood, and cravings. Get $30 off any subscription service and 1 month of free dietician support through the Nutrisense Continuous Glucose Monitor. Use promo code 'OPTIMALBODY' to get this promotion!

What You Will Learn In This PT Pearl:

01:51 – What is thoracic outlet syndrome? (+ relevant anatomy)

02:51 – Options for treatment

14:50 – Changing up behaviours throughout the day+ Breathwork

21:22 – Nerve mobility

26:07 – Neck & Upper back mobility

27:14 – Shoulder blade & core awareness

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode286/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

285 | The No BS Approach to Weight Loss and Fat Loss with Ben Carpenter Feb 15, 2023

Did you know 50% of Americans diet at least once a year? We have Ben Carpenter on to uncover the truths about weight loss. By diving into what drew him to follow a career path in weight loss, he points out where individuals tend to go wrong. Then, he discusses whether diet matters when it comes to fat loss, providing insight into marketing and how diets are really sold as habits that can only be maintained for weeks. Then, he explains the processes of self-monitoring and how food journaling may help individuals bring about awareness. Furthermore, he touches base with the calories in-calories conversation, speaking to how processed foods can be balanced with unprocessed foods and what the research suggests about the rebound effects of diet. Finally, he explains two sides of the story as to whether or not one should have weight loss goals, as well as his two-sense on cardio versus strength training for fat loss. Grab a notebook and dive into the no-BS approach to weight loss!

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**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This Interview with Ben Carpenter

4:49 - Why did Ben start educating online?

9:37 - Why the niche of weight and fat loss?

12:17 - Where individuals are going wrong on their fat loss journeys

15:34 - Does diet matter when it comes to fat loss

18:12 - Self-monitoring - does food journaling help?

22:00 - Are calories in and out all there is?

27:35 - Balancing processed foods with unprocessed foods

32:50 - Rebound effect with diets

41:36 - Should we have weight loss goals?

47:20 - Nuggets on exercising for weight loss - is cardio or resistance training better?

59:35 - Ben's new book: a menu of weight loss options while being educated!

To learn more about Ben Carpenter and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode285/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

284 | Shoulder Blades Down and Back May Not Be The Best Cue Feb 13, 2023

Have you heard the cues shoulder blades down and back? DocJen & Dr. Dom describe the problem with this cue in relation to flaring of the ribcage and enhanced stress signalling within the body. By explaining the predominance of the forward posture, yet how posture is dynamic, they dive into how you can "reverse" that forward posture and promote stability around the shoulder blades! Let's dive in!

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What You Will Learn In This PT Pearl:

01:19 – What is the problem with this cue?

05:58 – Could this cue be causing more tension?

06:53 – What is the best posture?

08:16 – Do we need posture correctors?

11:24 – Exercises to combat that forward posture

15:24 – Addressing all 6 movements of the shoulder blade

22:24 – Serratus Anterior Stability

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode284/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

283 | The Tools Learned to Overcome Breast Cancer and Truly Thrive with Rachel Luna Feb 08, 2023

Permission to offend? We're about to get unfiltered and unafraid with Rachel Luna, author of Permission To Offend and Neuro Coach. Through her triple breast cancer journey, Rachel presents the statistics on the ethnic prevalence of triple breast cancer, bringing about awareness of medical accessibility and care to patients of different ethnic groups. She speaks to evolutionary influence on why it is difficult to have controversial conversations and what it means to speak your truth at the expense of possibly offending someone else. She further discusses being "thick" or "thin" skinned! Through her dynamic with her mother, she speaks about how to have difficult conversations with people, especially family, and provides an update on where she stands in her breast cancer journey today. Finally, she provides insight into the importance of journaling from a neuroscience perspective and what it means to shift into a state of excitement and gratitude.

Understand and learn about how our body regulates glucose to create an optimal internal environment. Get back to a primary marker of health and how it affects, fatigue, mood, and cravings. Get $30 off any subscription service and 1 month of free dietician support through the Nutrisense Continuous Glucose Monitor. Use promo code 'OPTIMALBODY' to get this promotion!

What You Will Learn In This Interview with Rachel Luna

6:00 - What is triple breast cancer?

16:37 - Why is it difficult to have political, religious, and racial conversations?

20:37 - Speaking your truth & taking offence

23:02 - How to have hard conversations with people

26:47 - Where is Rachel now with breast cancer?

29:00 - The neuroscience perspective of journaling

43:14 - How you can learn more with Rachel

To learn more about Rachel Luna and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode283/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

282 | Overactive Upper Traps? How Do You Turn Them Off?! Feb 06, 2023

Are your shoulders or neck constantly giving you trouble? Listen in as Dr. Jen and Dr. Dom dive into what the upper trapezius muscle really is and why they’re so easily tensed. If you feel stressed over work, kids, the news, or anything really, this podcast will empower you to self-treat your tensed muscles and give you back the independence you deserve. Tune in to understand the foundations of the breath and how they increase your bodily awareness; all so you can live a more relaxed, tense-free life.

The new VIVOs are out! Vivo Barefoot is out with the best of both worlds with their Primus Lite Knit shoes! Several studies have shown time and time again that your feet, your foundation, affect the way forces are absorbed within the lower body and can majorly affect the sensitivity of your low back/ SI Joint! Furthermore, Vivo just launched new sandals hand-crafted and signed individually by female Mongolian craftswomen! Grab your stylish, yet functional barefoot shoes now! Use code ‘OPTIMAL’ and get 15% off!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

03:08 – Does stretching and massaging the upper straps provide long-term results?

04:36 – What is causing tight upper traps in the first place?

07:55 – The stress response.

11:23 – Could muscle weakness be related to upper trap tension?

12:37 – Try this mobility pattern first!

15:17 – Try this Strength routine.

21:06 – What role does stretching have?

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode282/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

281 | Best Oral Hygiene From Birth, Pregnancy and Beyond with Dr. Kami Hoss Feb 01, 2023

Did you know oral hygiene is linked to gestational diabetes, cardiovascular risk, cancer risk, and arthritis? Dr. Kami Hoss explores the depths of dental care and oral hygiene as it affects different aspects of the body. Dr. Hoss describes the knock-on effects of poor oral health on fertility, birthing consequences, respiratory issues, bone health, confidence, and stress. Furthermore, he describes the process of cavity formation, whether it has a genetic influence, and explains why brushing your teeth after breakfast is not harmful. He runs through a step-by-step oral morning and night oral hygiene procedure, as well as how to select a good and effective mouthwash. Then, he discusses the controversy around fluoride, presenting when it is used most beneficially as well as an alternative for pregnant women and children. Finally, Dr. Hoss dives into pregnancy Gingivitis and tongue ties. Grab your notebook and gain insight into how your oral health affects every aspect of your body.

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What You Will Learn In This Interview with Dr. Kami Hoss

4:08 - How does oral health impact our overall health

7:45 - Signs and indications of the state of your oral hygiene

11:08 - Why people don’t pay enough attention to oral health

13:20 - How to care for your mouth on your daily

17:27 - How to select a good mouthwash

23:46 - Is fluoride good or bad for you?

28:30 - Alternatives for fluoride

34:01 - Pregnancy Gingivitis - swollen gums and bleeding

39:48 - Where to go if your child has tongue ties?

45:18 - Are cavities genetic and can you reverse them?

52:23 - How you can learn more with Dr Hoss.

To learn more about Dr. Kami Hoss and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode281/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

280 | Constant S.I. or "Sacroiliac Pain"? Here's What You Can Do Jan 30, 2023

Have you ever been told you have a “stuck” or “unstable” SI joint? Struggling with SI pain? Tune in as Dr. Dom and Doc Jen explain what an SI joint, or a Sacroiliac joint, is and what it really means to have SI pain. They explain the research behind SI pain and the most beneficial ways, in their expert opinions, experiences, and current research, to help reduce your pain and get you moving again! Empower yourself with the tools and guidelines as they lay out how to help subdue that consistent low back pain without needing to rely on someone else for that manipulation or adjustment.

The new VIVOs are out! Vivo Barefoot is out with the best of both worlds with their Primus Lite Knit shoes! Several studies have shown time and time again that your feet, your foundation, affect the way forces are absorbed within the lower body and can majorly affect the sensitivity of your low back/ SI Joint! Grab your stylish, yet functional barefoot shoes now! Use code ‘OPTIMAL’ and get 15% off!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

4:18 - Your SI joint doesn’t go out of place!

5:50 - Anatomy of SI Joint

11:37 - What is truly causing your SI Joint pain

12:45 - If your clinician is saying this, they are wrong

15:47 - What is manual therapy actually doing?

18:15 - How to address your pain at home!

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode280/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

279 | Using Somatic Therapies to Heal Relationship Trauma with Lauren Zoeller Jan 25, 2023

Have you heard of somatic therapy? Lauren redefines how unresolved trauma is stored in our bodies with Lauren Zoeller. To kick off this interview, Lauren defines what somatic experiencing is and examples of somatic tools. Furthermore, she speaks about how to identify an unresolved trauma and how attachment theory relates to finding deeper connections with others. She offers two tools to work through feelings and sensations at home, as well as how to not “scare anyone away” by being vulnerable. Finally, she discusses her three-step process to emotional healing and ways you can work through the three-step process. Let’s discuss the nuances of dating and relationships! Tune in!

MAJOR DISCOUNT FOR JEN.HEALTH. Sign up now to get 57% off for life! You will have access to 11 different plans with 2-3 phases and short videos daily, monthly check-ins with DocJen with anatomy breakdowns, and a growing community. Sign up right now and start a free week. See what it feels like to commit for a week! Click here to join Jen.Health!

What You Will Learn In This Interview with Lauren Zoeller

4:00 - What is Somatic therapy and experiencing?

4:53 - What are examples of somatic tools

6:25 - How do you identify if you have a trauma that needs to be worked through?

11:43 - Attachment Theory: Can working through trauma help you transition to a different “attachment”

13:53 - 2 at-home tools for somatic work

19:00 - How to not “scare someone away”

21:35 - How to repeatedly be vulnerable when dates go wrong

24:57 - How do you know when you’re ready to date again after a traumatic experience?

26:54 - Can you work on healing in partnership?

27:58 - Three-step process to somatic healing

30:53 - How to differentiate between red flags and second chances!

32:58 - The Align Love Experience

To learn more about Lauren Zoeller and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode279/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

278 | IT Band Syndrome: What You Need To Know Jan 23, 2023

Diagnosed with IT Band Syndrome? Feeling pain on the outside of the knee? Rolling out your IT band? DocJen & Dr. Dom describes the anatomy of the IT bands, the muscles that connect into, and why it is said to be a “friction injury.” They discuss whether or not foam rolling is beneficial, the mechanism behind foam rolling, and how to optimize its use. Then, they explain the potential causes of feeling ITB syndrome-related symptoms, and how you can begin to address the root cause issue. After discussing 3 ways to address ITB Syndrome, they provide insight into why it is common amongst runners and the ultimate importance of building strong internal foundations. Keep activating and exploring!

MAJOR DISCOUNT FOR JEN.HEALTH. Sign up now to get 57% off for life! You will have access to 11 different plans with 2-3 phases and short videos daily, monthly check-ins with DocJen with anatomy breakdowns, and a growing community. Sign up right now and start a free week. See what it feels like to commit for a week! Click here to join Jen.Health!

What You Will Learn In This PT Pearl:

04:19 – What is the IT Band?

07:47 – Is the IT band a friction syndrome?

10:07 – The reasons why you could be experiencing pain.

11:52 – Top 3 stretches that will help with your IT Band Syndrome?

14:20 – Is the hype around foam rolling for your IT band worthwhile?

16:47 – Why do you feel relief with foam rolling?

18:13 – What you're not considering when addressing your IT Band Syndrome

20:58 – If it's not relieving YOUR pain, find something different.

23:09 –Levels of addressing IT Band Syndrome

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode278/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

277 | Do These Diet Apps Really Work? How Dr. Kyra Bobinet is Making Lasting Changes Jan 18, 2023

Diet apps and mindset. Let's dive into how Dr. Kyra is bridging the gap between technology and mindset to promote true behaviour change. As a medical doctor, she rediscovered the need for expertise and action regarding behaviour change. With an emphasis on the Habenula, a part of the brain associated with the "failure" mindset, she discusses the dual function of the Habenula and how to avoid its stimulation. With the Habenula as the underlying theme of this discussion, she distinguishes the iterative mindset from the performance mindset, further speaking into resilience, GRIT, self-efficacy and competence as an outcome. Finally, she dives into the intricacies of her app and how it promotes the iterative mindset, guides individuals along a path to success, targets expectations, and gets individuals to reach the depths of their intentions and "why." Tune in!

Let's make real-life lasting changes in your life by staying HYDRATED! Life is stressful and water is forgetful, but it is absolutely necessary! Stay hydrated with LMNT. We've used it for over 6 months pre and through pregnancy and they cannot get enough of it. With the correct ratios of magnesium, potassium, and sodium to fuel the brain and energize you, get a free sample pack with your order and try out new flavours!

Increase your foot proprioception and sense of environment with NABOSO, brought to you by a functional podiatrist, Drm Emily Splichal. Stimulate your foot's sensory nerves and create safety within the body to ease pain and symptoms. Go check out their foot recovery socks with our 15% off coupon using code 'OPTIMAL'.

What You Will Learn In This interview Interview with Dr. Kyra Bobinet:

2:57 - How did Dr. Kyra get to developing an app for behaviour change?

3:45 - How to approach motivation

5:50 - How to avoid stimulating Habenula in the brain?

13:09: - The iterative vs performance mindset

17:42 Resilience, GRIT, and the iterative mindset

28:35 - Getting deeper to your "WHY"

38:11 - What makes someone come back to the app?

To learn more about Dr. Kyra Bobinet and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode277/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

276 | Feel Stuck in Anterior Pelvic Tilt?! What You Should Do Jan 16, 2023

Should you fix your Anterior Pelvic Tilt? DocJen & Dr. Dom discuss the misconceptions surrounding anterior pelvic tilt, particularly as it relates to low back pain. Presenting the current perspectives and literature on anterior pelvic tilt, they discuss how the description itself is not a pathology and merely just a structural state. Emphasising the importance of proprioception around the pelvis and low back, they provide their top tools to addressing how you can address your low back and focus on function rather than structure. Let’s dive in!

15% OFF VivoBarefoot Shoes with code “TOB” at checkout. Check out their boots this winter season (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn PT Pearl:

4:36 - Is Anterior Pelvic Tilt a pathology or disorder?

6:36 - Is your Anterior Pelvic Tilt related to your low back pain.

8:21 - Do you have sensorimotor awareness around your low back?

10:01 - What the literature presents in Anterior Pelvic Tilt.

13:18 - Defining Sensorimotor proprioception.

14:43 - Limitations in old research.

16:51 - How pain is multifactorial.

Watch Episode 276 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode276

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

275 | How to Heal through Cancer with Dr. Leigh Connealy Jan 11, 2023

Is cancer preventable? Dr. Leigh Connealy, the founder of the Cancer Center For Healing, speaks to the flaws of traditional hospital cancer care and highlights how her institute offers a unique and holistic approach that takes into account the epigenetic factors of cancer development. Furthermore, she discusses the role of food in cancer development, describing the importance of the digestive system, and highlighting the importance of nutrient absorption and assimilation. Finally, she offers insight into whether cancer is entirely heritable. Tune in to learn more!

What does training natural mean? Get to the root cause of your whole well-being, it gets to be about connecting more to the group. And, that's what VivoBarefoot does. VivoBarefoot is designed to feel like we are wearing nothing on our feet, Roll, fold and twist your Vivo's as it moulds to the movements of your feet. Train barefoot and get back to your feet's natural strength and movement through this zero-drop, wide-toe-box shoe! Click the link and automatically get 15% off your shoes or use code 'TOB' at checkout (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This interview Interview with Dr. Connealy:

05:00 - From hospital to cancer institute

11:49 - Differences in Dr. Leigh’s cancer institute vs traditional care

31:02 - How does food impacts cancer

38:55 - Flaws in the public health system

42:11 - Why being healthy is important: the big picture

47:42 - Is cancer genetically linked?

52:17 - Learn more with Dr. Connealy

Items Mentioned:

To learn more about Dr. Connealy and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode275/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

274 | What Can You Do For Your Scoliosis? Jan 09, 2023

DocJen & Dr.Dom defines the Scoliosis diagnosis, presenting the current perspectives on the causes of scoliosis and the determinants of scoliosis- associated symptoms. Furthermore, they discuss the Cobb angle measurement and when surgery is applicable for scoliosis. Finally, they present a 5 stage treatment protocol for scoliosis, touching base with the Schroth Method. Let’s dive in!

What You Will Learn In This PT Pearl:

01:24 - Is scoliosis lateral curvature of the spine?

03:29 - What is idiopathic scoliosis?

05:37 - Do all individuals with scoliosis feel pain?

07:51 - Cobb angle measurement- is it flawed?

08:19 - When is surgery recommended or not?

14: 39 - Schroth Method

17:38 - Using breath to communicate safety

22:49 - A case study’s treatment protocol : 5 stages

Watch Episode 274 on Youtube

For research and full show notes, visit the full website at:https://www.docjenfit.com/podcast/episode274/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

273 | The Process of Developing Resiliency and Grit with Neeta Bhushan Jan 04, 2023

What does it mean to master your emotions? Is bottling up your emotions the solution? Neeta discusses her journey of healing and how she found emotional release from psychological traumas through her upbringing. Neeta explains how she found release, considering the psychosocial expectations associated with emotions, which include the 4 components of the bounce factor: upbringing, good stress, emotional capacity, and radical self-awareness. Then, she defined what it means to be in the middle of the “suck” stage and the “now what” stage, alluding her book “That sucked, now what.” Furthermore, she describes how to be vulnerable without expecting care in return, as well as he to determine when you’re ready for emotional release. Finally, she speaks to the “fly forward” framework! Let’s dive in!

THE CHALLENGE HAS BEGUN! Hop on the Jen Health Mobility Plan and move through a month of daily mobility that only takes 5-15 minutes. Yes, that’s all you need to bring you back to your physical baseline, find the restrictions and compensations that might be causing your symptoms, and work on them! Already curated, move with DocJen, Dr.Dom, and the Jen Health community to keep you accountable. All you need to do is show up and do any time. We’re offering a 20% off discount with the code ‘MOBILITY’ in addition to a free 7-day trail! END THUS WEEK! Sign up here!

What You Will Learn In This interview Interview with Neetha Bhushan:

4:41 - From cosmetic dentistry to healing through mindset

11:29 - How Neeta found release

20:02 - Components of the bounce factor

26:55 - How to be vulnerable without instilling fear and expectations to be cared for

34:37 - In between the suck vs Now what state

37:26 - How do we know when it’s time to release trauma

39:52 - To fly forwards framework

43:52 - “That sucked now what” book

46:49 - Snack to implement today

Items Mentioned:

To learn more about Neetha Bhushan and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode273/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

272 | Reframing SMART Goals for a New Year! Jan 02, 2023

What are your SMART goals for 2023? DocJen and Dr. Dom breakdown SMART goals, describing what specificity, measurable, achievable, relevant, and timely goals entail. Yet, they expand the SMART framework, discussing how to create sustainable, meaningful, accountable, realistic, and task oriented goals! With examples of how to make progressive and smaller goals, DocJen & Dr.Dom discuss how to set yourself up for success in the new year!

THE CHALLENGE HAS BEGUN! Hop on the Jen Health Mobility Plan and move through a month of daily mobility that only takes 5-15 minutes. Yes, that’s all you need to bring you back to your physical baseline, find the restrictions and compensations that might be causing your symptoms, and work on them! Already curated, move with DocJen, Dr.Dom, and the Jen Health community to keep you accountable. All you need to do is show up and do any time. We’re offering a 20% off discount with the code ‘MOBILITY’ in addition to a free 7-day trail! END THUS WEEK! Sign up here!

What You Will Learn In This PT Pearl:

3:35 - How most people define goals: SMART goals

5:23 - What specificity, measurable, achievable, relevant, timely entails?

8:00 - Reframing year goals to monthly goals for sustainability

11:17 - Intention for the month to set meaningful goals

13:26 - Modes of accountability

16:09 - What creating realistic goals means?

18:31 - The 1% goal that’s task-oriented

22:00 - What it takes to create SMART goals

23:03 Examples of the expanded SMART goals

Watch Episode 272 on Youtube

For research and full show notes, visit the full website at:https://www.docjenfit.com/podcast/episode272/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

271 | Finding Alignment in the Body with Aaron Alexander Dec 28, 2022

What is tissue work actually doing? Is physical touch your only"fix"? Aaron Alexander, manual therapist, provides the truths about manual therapy and its therapeutic effects on the nervous system rather than the soft tissues themselves. By describing his journey through his passion for helping people with their pain, Aaron's provides his current perspective on tissue work, describing the relationship between structure and function. Then, he dives into the concept of mechanotransduction and how touch comes in different forms, including voice as well as physical touch. He speaks briefly about normalizing healthy forms of touch in adulthood, speaks to treating the mind or body's root cause that could be associated with a pain point, and the true mission behind the Align method. Through empowerment and education, Aaron believes it all starts with you, honing in on early education on the"contact bucket." Let's dive in!

What You Will Learn In This interview Interview with Aaron Alexander:

4:25 - Aaron's borderline obsession with getting out of pain!

8:27 - Aaron's perspective on tissue work currently

17:24 - Types of touch: Voice

21:02 - How do we normalize healthy touch in adulthood

24:55 - What the Align method actually targets?

30:09 - Is it mind or body?

34:20 - Aaron's Resources

36:31 - “No one is going to save you. It’s you right now. You don’t have to wait”

44:18 - The power of education

Items Mentioned:

To learn more about Aaron Alexander and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode271/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

270 | Do I Really Need Mobility Daily? Especially If I'm Already Active? Dec 26, 2022

How much does mobility matter? DocJen & Dr.Dom explore the realms of mobility and how it sets the foundation to your physical health. With applications to aging, enhancing integrity and tolerance within the body, and helping the development of resilience, they describe how mobility can be used as a warm up, what is meant by ‘mobility’ and how to stay on track in the new year. Let’s dive in!

The new year is coming up and we have the most OPTIMAL tool to help your movement journey stay consistent and sustainable! Hop on the Jen Health Mobility Plan starting Jan 1st and move through a month of daily mobility that only takes 5-15 minutes. Yes, that’s all you need to bring you back to your physical baseline, find the restrictions and compensations that might be causing your symptoms, and work on them! Already curated, move with DocJen, Dr.Dom, and the Jen Health community to keep you accountable. All you need to do is show up and do any time. We’re offering a 20% off discount with the code ‘MOBILITY’ in addition to a free 7-day trail! Sign up here!

What You Will Learn In This PT Pearl:

3:10 - Why is mobility important?

5:44 - When is passive mobility important?

8:20 - What should your warm up look like?

11:52 - How to stay on track in the new year

Watch Episode 270 on Youtube

For research and full show notes, visit the full website at:https://www.docjenfit.com/podcast/episode270/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

269 | Nutrition Myths and Facts During Pregnancy with Ryann Kipping Dec 21, 2022

To separate truths from myths, we have Ryann Kipping on to discuss nutrition myths surrounding nutrition. She provides insight into safe caffeine consumption and whether the source of caffeine matters. Ryann shares the impacts of sugar consumption during pregnancy and how to navigate sugary cravings. Furthermore, she provides insight into the research surrounding fish consumption and how the recommendations differ from raw shellfish. She briefly discusses fruit and whether eating for two is a necessity while pregnancy. With her motto "nutrition for two," she focuses on choline and folate as two key nutrients throughout pregnancy, the consumption of organ meats and vitamin A toxicity, as well as when nutrition focus surrounding pregnancy should occur. Let's dive in!

Hydration is vital (potassium, magnesium, and potassium) when it comes to cognition, mental clarity, fatigue, recovery, and how we sleep! LMNTis an electrolyte mix with incredible flavours and great doses of the most important electrolytes with zero sugar! It is safe during pregnancy and beyond, particularly through the process of labour. Get a free sample pack with every single order using our link here!

What You Will Learn In This Interview with Ryann Kipping:

1:32 - Why was Ryann passionate about nutrition

8:02 - Is caffeine safe to consume during pregnancy?

17:23 - Does the source of caffeine matter?

20:35 - Is soda safe to drink during pregnancy?

26:27 - Can you eat fish while pregnant?

27:56 - Are there any fruits to avoid?

31:02 - Do you need to eat for 2?

33:39 - Nutrients to focus on: Choline vs Folate

36:32 - Best food sources of choline

38:05 - Best food sources of folate

43:21 - When should you focus on nutrition for pregnancy

47:10 - Ryann's Resources

Items Mentioned:

To learn more about Ryann and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode269/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

268 | Piriformis Syndrome: Why Am I Getting This Pain In My Butt? Dec 19, 2022

Pain in the buttock? Feeling shooting/tingling sensations in your low back or glutes? Perhaps a deep buttock pain? DocJen and Dr. Dom dive into the how deep gluteal syndrome and piriformis syndrome are related, discussing possible physiological causes for symptoms. Soon after, they discuss what you can do to alleviate your symptoms, targeting nerve glides, postural considerations, inner core coordination with breath, hip rotation, and dynamic load finally. Learn about the stages of rehabilitative progression for piriformis syndrome, as well as some exercises that you could explore now!

15% OFF VivoBarefoot Shoes with code “TOB” at checkout. Check out their boots this winter season (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

2:52 - Deep gluteal syndrome vs piriformis syndrome: the physiology causes

5:12 - What to do if your symptoms are nerve-related

8:53 - Is posture related to piriformis syndrome?

10:32 - Targeting the sciatic nerve

14:14 - Ribcage & core relationship coordination

17:59 - How active rotation helps tolerate more load

23:25 - Dynamic load

24:12 - Prevalence of true piriformis syndrome

Watch Episode 268 on Youtube

For research and full show notes, visit the full website at:https://www.docjenfit.com/podcast/episode268/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

267 | Reframing Diet for Sustainable Weight Loss with Lisa Moskovitz Dec 14, 2022

Can you lose weight with a sustainable diet? We are reconceptualising and re-framing weight loss with Lisa Moskovitz. Lisa provides perspective on what it means to combat popularized diet culture and who intuitive eating is for. With disordered thoughts around food for some individuals, Lisa emphasizes the importance of structure and how intuitive eating can be applied to different circumstances sustainably. Then, the provides insight into food journaling and why it is recommended, offering tips and tools to go about your weight loss journey more sustainably. Moreover, she discusses the desire to look "skinny" or to lose weight and how it is everyone's right to have aesthetic goals. Rather than shaming individuals, she speaks to where mindset shifts need to occur if a smaller size is desired (hint - when mental health is affected!). Finally, she discusses what body image truly means and how to meet nutrition goals during busier periods of life! Let's dive in!!

What You Will Learn In This interview Interview with Lisa Moskovitz:

5:11 - Combatting popularized diet culture

9:11 - What is intuitive eating and is it for everyone?

13:38 - Do you need to food journal?

20:23 - How to go about losing weight in a more sustainable way?

27:08 - Is it okay to want to look skinny?

35:27 - Reframing the idea that losing weight will improve body image

43:04 - How to meet your diet goals during busy periods of life

52:41 - Learn more with Lisa

Items Mentioned:

To learn more about Lisa Moskovitz and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode266/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

266 | What Should You Do For Your Plantar Fasciitis Pain? Dec 12, 2022

Got plantar fasciitis? Heel pain? DocJen & Dr. Dom describe what is happening physiologically during plantar fasciitis, especially when the symptoms are present. Then, they present new research that provides insight into the current perspectives on the cause of plantar fasciitis. They discuss how the conventional show may be correlated with the increased prevalence of plantar fasciitis, as well as three phases of rehabilitation to control those symptoms. Finally, they speak about how ankle mobility is a preventative measure for plantar fasciitis. Let's dive in!

15% OFF ⁠VivoBarefoot Shoes⁠ with code “⁠TOB⁠” at checkout. Check out their boots this winter season (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn PT Pearl:

3:47 - Plantar fasciitis --> fasciopathy

7:42 - Current perspectives on the cause of plantar fasciitis

10:56 - The effects of a structured shoe

17:32 - First phase of rehabilitation

18:58 - Second phase of rehabilitation

19:46 - Third phase of rehabilitation

22:52 - Preventative measures: ankle mobility

25:04 - Shoes & heel raise

Watch Episode 266 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode266/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

265 | What Is Manual Therapy and When Is It Beneficial with Dr. Erson Religioso Dec 07, 2022

Does manual therapy fix you or put structures back into place? We have Dr. Erson to discuss the truths about manual therapy and how we can optimally use manual therapy to create long term change. Firstly, Dr. Erson discusses the difference between softer approaches and bruising to determine a successful treatment. Using the analogy of hip displacement before pelvic trauma in car crashes, Dr.Erson discusses what it means when you pelvis is “rotated,” and the physiology of what is happening during manual therapy. Then, he targets 3 ways to approach pain that goes and comes, as well as how effective self-performed soft tissue mobilizations are. Finally, he provides insight on whether asymmetries affect the body and whether strength training is helpful through pain. Finally, he touches base with tendon organisation and whether manual therapy facilitates the physiological healing process from an injury. Fact vs Fiction in manual therapy! Let’s dive in!

What You Will Learn In This interview Interview with Dr. Erson Religioso:

3:42 - What lead to manual therapy for Dr. Erson

12:12 - Is bruising determine a successful manual therapy treatment?

13:45 - Can you really put your pelvis/ hip back in place?

15:41 - Why are we stuck on putting things back into place?

21:19 - Does manual therapy actually put things back in place? Does arthritis = pain?

23:57 - 3 things you need to consider if you have pain that flares up and goes

26:14 - How effective is self soft-tissue work?

31:09 - Should you strength train when you have pain?

34:05 - To what degree does asymmetry affect the body?

37:46 - Should you go to a manual therapist or a personal trainer to rehabilitate pain?

41:10 - Can manual therapy help with the physiological healing process of different injuries?

43:53 - Perception of stretch

51:29 - Learn more with Dr. Erson

Items Mentioned:

Dr.Erson‘s Instagram

To learn more about Dr. Erson and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode265/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

264 | Why Does My Low Back Hurt When I Lay Flat on the Floor? Dec 05, 2022

Back pain when you lay down? DocJen & Dr. Dom have got you covered! Firstly, they dive into how pelvic positioning affects different biases within the body. Through pelvic tilt talk, they explore why you may not be fully relaxing and how pain is an output of protection. They provide insight into how you can lay down and promote safety within the body, while exploring different positions that re-gain pelvic tilt awareness! Let's dive in to learn more!

What You Will Learn PT Pearl:

01:09 - Potential causes

02:09- Positions that could potentially lead to pain while lying: pelvic tilts

04:59- Do you have the capacity to find relaxation in the body?

08:06- Finding safer positions to promote relaxation

09:29- Re-training pelvic awareness

13:25- Is you back actually flat when you lie down?

Watch Episode 264 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode264/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

263 | A Better Way to Exercise through Chronic Pain with Dr. Shannon Ritchey Nov 30, 2022

Has your chronic pain stopped your from exercising? Dr. Shannon Ritchey’s expertise lies making exercise accessible to those in pain. She briefly shares where her passion for physical therapy stemmed from and how muscles can be worked while requiring less demands from joints. Furthermore, she distinguishes the difference between soreness and pain, providing a breathing and grip tool to indicate signs of recovery. Then, she provides insight on what to do on rest days and how to promote recovery when stress relief comes from high intensity workouts. Finally, she discusses whether high intensity training is bad and what it means to load the muscle versus the joint! Tune in to learn how you can start your movement journey again!

CYBER MONDAY SALE. THIS WEEK ONLY! Gain access to 11 specific plans with 2-3 phases on different pain points, as well as searchable quick tips and live webinars for the price of $119 for the year membership! This is the lowest it has ever been and subscribing now locks you in at $119 per year price point for life! GRAB THIS DEAL BEFORE ITS TOO LATE on Jen Health.

What You Will Learn In This Interview with About Dr. Shannon Ritchey:

4:05 - Where Dr. Shannon Ritchey started

11:07 - Working out in a way that prevents pain

15:12 - What it means to overtrain? Soreness vs pain?

17:53 - Two tools to indicate degree of recovery

22:55 - What to do on your rest days?

26:35 - How to recovery if your stress relief comes from high intensity workouts

32:14 - Intuitive movement

36:20 - Is high intensity interval training bad?

39:30 - Loading muscles vs joint

Items Mentioned:

Dr. Shannon Ritchey’s Instagram

To learn more about Dr. Shannon and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode263/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

262 | Calf Strain or Pain During Activity? What Should You Do? Nov 28, 2022

Diagnosed with a calf strain? DocJen & Dr. Dom dive into the anatomy of the calf and how it relates to knee and ankle function. Furthermore, they discuss the causes of different calf strains and the protective mechanisms of the muscle spindles. Furthermore, they explain who is at most risk, stages of calf strains, risk factors for calf strains, and how passive range of motion within tolerance is advisable within the first 48-72 hours of injury. Finally, they provide insight into muscle loss and heel lift, as well as the power of balance training and strength exercises on calf strain rehabilitation. Get those fibres in an optimally healing environment!

CYBER MONDAY SALE. THIS WEEK ONLY! Gain access to 11 specific plans with 2-3 phases on different pain points, as well as searchable quick tips and live webinars for the price of $119 for the year membership! This is the lowest it has ever been and subscribing now locks you in at $119 per year price point for life! GRAB THIS DEAL BEFORE ITS TOO LATE on Jen Health.

What You Will Learn PT Pearl:

3:20 - Who is at highest risk of a calf strain?

5:00 - Anatomy of the calf strains

10:10 - Who’s at most risk?

14:14 - Stages of Calf Strain

17:42 - Risk Factor for Calf Strains

19:20 - What to do 24-72 hours after injury?

21:47 - Should you get surgery?

22:40 - How to prevent muscle loss through calf strains?

25:19 - How heel lifts are perpetuating risk for calf strains

26:00 - The power of balance training

27:45 - Starting strengthening exercises

29:47 - Warm up!

Watch Episode 262 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode262/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

261 | Improving Our Foot's Natural Ability with Podiatrist, Andy Bryant Nov 23, 2022

Do you wear orthotics? Andy Bryant, a podiatrist, shares his expertise on foot health and what it means to get the foot to move more naturally. As he shifted from principles of traditional podiatry to functional podiatry, he provides insight into the changes the has made to his advice and how chronic dependence on orthotics is leading to less function in the foot. Furthermore, he briefly describes his process of transitioning out of orthotics. He dives into conventional shoes and how they affect posture and long-term foot structure. Could the conventional she be the cause of the increased prevalence of foot pathologies? Andy share is perspective, how the addresses bunions, the benefits of foot-ground contact on stability, and how to enhance foot function!

From casual to beachwear, to snow boots, they have got you covered with a zero drop profile, thin platform, and flexible shoes that allow the feet to move, feel the ground, and operate the way they should. A study suggested a 60% increase in foot strength! What does that mean? Less compensation, more foot resilience, stronger balance and more tolerance capacity! Grab your VivoBarefoot Shoes using the code 'TOB' to get 15% off (affiliate link)!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This Interview with About Andy Bryant:

4:57 - From traditional to functional podiatrist- what would he not recommend now

6:15 - Why can orthotics be detrimental long term?

8:04 - how to transfer out of orthotics

11:29 - how does a heel lift affect the structure of the foot-ankle complex?

15:00 - How does the conventional shoe affect the structure of our body

18:47 - How toe spread affects running performance?

22:09 - What happens when you can’t move your toes?

25:10 - Could the conventional shoe be linked to increased prevalence of foot pathologies?

30:34 - Environmental influences on foot pathologies

32:08 - Addressing bunions that run in the family

38:19 - Regaining natural function progressively

38:54 - Does everyone need to change their shoes?

43:04 - How foot- ground contact affects balance?

48:19 - Big toe & stability

49:57 - Learn more with Andy

Items Mentioned:

Andy Bryant

To learn more about Kute and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode260/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

260 | Spondylosis: What To Do For Your Aging Spine Nov 21, 2022

Diagnosed with Spondylosis? DocJen & Dr. Dom provide the truth on the spondylosis diagnosis. Hint: it actually describes the natural aging process of the spine. Interestingly, they share a substantial amount of research suggesting the presence of spondylosis-like MRI presentations in individuals with no symptoms. Then, they dive into the importance of loading and what it means to load the spine with variety when it comes to spondylosis. Therefore, they turn to treat spondylosis as a hypersensitive condition, describing the contributing factors to pain. Finally, they provide insight into the 4 stages of addressing your symptoms!

Hydration with the right combination of electrolytes is game-changing for energy, fatigue, weakness, brain fog, headaches, and through breast-feeding! Staying hydrated with LMNT water. No processed sugars, but incredibly delicious! Get a free sample pack with every flavour. Click here!

What You Will Learn PT Pearl:

0:59 - Natual-age-related degeneration

6:02 - Research on spondylosis

10:22 - What it means to change load?

12:17 - Hypersensitivity

13:56 - Do you need surgery?

16:17 - Why do we get pain?

17:38 - Step 1 of spondylosis rehabilitation

23:02 - General mobility

25:02 - Low load movement

28:02 - Developing Resilience

Watch Episode 260 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode260/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

259 | Understanding the Magic of What It Means To Surrender with Kute Blackson Nov 16, 2022

How do you define "surrender." Surrender is a word with a negative connotation typically. However, Kute Blackson redefines surrender as a means to let go of control and open/ liberate yourself to a true representation of your identity. Through the concept of surrender, Kute speaks about setting up your mindset to allow stepping into discomfort, the role the ego plays in the fear associated with the unknown, and what it means to explore surrender with changes in community and support. Then, Kute provides insight into superficial and true acceptance as it relates to "surrender," honing in on what it means to truly feel grief as a process to true freedom from trauma. Then, Kute dives into the topic of love, distinguishing external love from internal love through concepts of ego and how to approach suffering. Let's hop on this flow of spirituality with Kute!

VivoBarefoot Shoes! From casual to beachwear, to snow boots, they have got you covered with a zero drop profile, thin platform, and flexible shoes that allow the feet to move, feel the ground, and operate the way they should. Grab your VivoBarefoot Shoes using the code 'TOB' to get 15% off (affiliate link).

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This Interview with Kute Blackson:

4:06 - Re-defining Surrender

9:45 - Dealing with discomfort & role of ego

17:56 - Stepping into surrender when you lose community

23:17 - Acceptance vs true surrender - the power of acknowledging grief

29:34 - Surrendering into love

37:53 - External love vs Internal Love

40:47 - What leads to magic and suffering?

47:51 - Learn more from Kute

Items Mentioned:

To learn more about Kute and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode259/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

258 | Chronically Tight Hamstrings? Constantly Stretching Without Improvements? Nov 14, 2022

Are your hamstrings always tight? DocJen & Dr. Dom explain the difference between physiological tightness and the sensation of tightness, highlighting the neural modulation of sensation. They speak to how psychology perpetuates vicious cycles of tightness and how sensations of tightness are a protective response. They describe 4 causes of that "tightness" sensation, describing the relationship between anterior pelvic tilts, foam rolling, types of stretching, and breath on chronic tightness within the hamstring. As a multijoint hamstring, they speak to addressing the proximal and distal ends of the hamstrings, honing in on how to effectively load the hamstrings with adequate lumbopelvic control.

Hydration with the right combination of electrolytes is game-changing for energy, fatigue, weakness, brain fog, headaches, and through breast-feeding! Staying hydrated with LMNT water. No processed sugars, but incredibly delicious! Get a free sample pack with every flavour. Click here!!

What You Will Learn PT Pearl:

1:11 - Sensation vs Physiological Tightness

2:54 - Viscious cycles of tightness

5:38 - Nervous system & access to range of motion

7:57 - Hamstring: a multi-joint muscle

8:08 - Causes of "tightness"

10:42 - Anterior pelvic tilt & hamstring tightness

11:35 - Should you foam roll?

13:18 - Hamstring vs Nerve Stretch

16:48 - Why do you need to breathe during your stretches?

17:58 - How to load your hamstrings?

20:55 - Lumbo-pelvic control

23:56 - Hamstring exercises in standing

25:52 - Progressing hamstring tightness rehabilitation

Watch Episode 258 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode258/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

257 | Nagivating Fear and Anxiety with Ben Harris Nov 09, 2022

Is fear holding you back? Ben Harris, a fear coach, describes fear as a protective mechanism, alluding it to concepts of love and disguise. Then, he dives into how you can identify the root cause of your fears and the true feeling of liberation when you tap into the depths of your fears. He provides insight into the fear alchemy and explains the 10 foundational fears in a general context. By honing in on journaling, he speaks to the importance of exploring your fears and when its time to dive into your fears. Furthermore, he distinguishes intuition from social pressures and how you can begin to navigate imposter syndrome. Finally, he describes the difference between physiological and emotional fear, providing insight into the Wim Hoff breathing technique. Let's dive in!

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What You Will Learn In This interview Interview with Ben Harris:

3:44 - Fear as a response to protection

8:56 - Fear as love and disguise

12:19 - How do you identify the root cause of your fear

18:23 - What is fear Alchemy?

23:31 - Foundational fears

25:09 - Why is it important to explore your fears?

27:36 - How do you know when to tap into your fears?

31:49 - Distinguishing between intuition and social pressure

39:13 - Imposter syndrome - fear of not being good enough

46:19 - Physiological Fear & Wim Hoff

Items Mentioned:

To learn more about Ben Harris and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode257/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

256 | Why Does My Low Back Hurt After Walking Long Distances? Nov 07, 2022

Low back pain while walking? DocJen & Dr. Dom explain why your low back may be flaring up during long-distance walks and what could be contributing to your low back pain. They explain how fear and stiffness an intertwined, honing into how fear could be perpetuating stiffness and vice versa in a vicious cycle. They dive into the importance of finding the root cause of your back pain and the role motor patterning and fatigue play in low back symptoms whilst walking. Then, they dive into tools you can use to modulate your pain experience, explaining the importance of rotation and dynamic stability, activation exercises, foot mobility, and what your low back pain is really communicating! Let's dive in!

VivoBarefoot Shoes! From casual, to beachwear, to snow boots, they have got you covered with a zero drop profile, thin platform, and flexible shoes that allow the feet to move, feel the ground, and operate the way they should. Grab your VivoBarefoot Shoes using the code 'TOB' to get 15% off (affiliate link).

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn PT Pearl:

2:00 - Low back pain when walking

3:35 - What could be contributing to low back pain?

5:40 - Increased stiffness and fear of walking

8:46 - Finding the root cause of your back pain

10:24 - Motor patterning & fatigue as it relates to low back pain during walking

12:43 - Rotation & Dynamic Stability

14:15 - Activation exercises for low back pain while walking

18:30 - Foot mobility and ease of walking

20:57 - The onset of pain indicates the need for change

Watch Episode 256 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode256/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

255 | Pelvic Floor Changes from Puberty through Postpartum with Dr. Sara Reardon Nov 02, 2022

We discuss it all here. Dr. Sara Reardon dives into her experience with pelvic floor education and shares the driver for her passion for pelvic floor health. She explains the anatomy and physiology of the pelvic floor, explaining the missing links in pelvic floor education during puberty. Then, she speaks to pain with penetration and why it might be happening, the repercussions of straining while passing stool, and how exhaling is an effective tool when passing stool. She explains what is normal and not normal when it comes to the pelvic floor and abdominal changes during pregnancy and how to decrease the severity of pelvic floor weakness with age. She dives into the common pains that occur and the extent to which leaking can be expected. Then, she provides tools for pelvic pain and SI joint pain during pregnancy and why you may be dribbling pee after passing urine. FInally, she discusses when you should see a physical therapist post-partum. Let's dive in!

GRATEFUL FOR MY BODY 2022! We're focusing on RELIEVING pain, RELEASING stress, and RESETING the body for optimal RECOVERY for 30 days during the month of November. You will have access to mobility flows, pelvic floor relaxation classes, pelvic floor activation classes, breathwork classes, and soft-tissue mobilizations. Additionally, DocJen will be going live every Sunday with anatomy and physiology webinars and question-and-answer opportunities. 5-15 minutes every day. That’s all your need to downregulate the body! Click here and join us.

What You Will Learn In This interview Interview with Dr. Sara Reardon:

4:26 - Why did Dr. Sara specialize in pelvic health?

6.36 - Why does the pelvic floor matter?

9:05 - The missing link in sex education during puberty years

11:50 - Pain with penetration? Why might it be happening

13:48 - Is it bad to strain when passing stool?

16:32 - Why you should exhale when passing stool

18:42 - Pelvic floor and abdominal changes during pregnancy

22:19- Pregnancy consideration to manage the severity of pelvic floor weakness

28:22 - Common pains that occur during pregnancy

31:06 - To what degree can you expect leaking? Signs and symptoms.

33:22 - What you can do at home to help front of the pelvic pain or SI joint pain

35:36 - Why do you still get dribbles of pee when you've finished passing urine

37:15 - When should you see a physical therapist post-Partum?

45:42 - Courses with Dr. Sara

Items Mentioned:

To learn more about Dr. Kevin and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode255/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

254 | Why Do My Hips Keep Going Out of Place? Oct 31, 2022

Why do my hips keep going out of place? DocJen & Dr. Dom discuss what it means for your hips to go out of place, explaining the tests therapists use to diagnose "hip misalignment." They describe muscle energy techniques, explaining the physiology of the effect of isometric contractions. Furthermore, they dive into adjustments and the physiological responses to the pops that follow a manipulation. They hone in on the concept of hypersensitivity, providing insight into how you can decrease sensitivity within the hips to "feel" more aligned and stable!

GRATEFUL FOR MY BODY 2022! We're focusing on RELIEVING pain, RELEASING stress, and RESETING the body for optimal RECOVERY for 30 days during the month of November. You will have access to mobility flows, pelvic floor relaxation classes, pelvic floor activation classes, breathwork classes, and soft-tissue mobilizations. Additionally, DocJen will be going live every Sunday with anatomy and physiology webinars and question-and-answer opportunities. Get ready to recover with the community and spend 5-15 minutes every day to downregulate the body and upregulate that rest, relax, digest physiological response! Click here and join us!

What You Will Learn PT Pearl:

5:33 - How "hips out of alignment" is tested

9:18 - What "hips out of alignment" actually mean

12:26 - What do muscle energy techniques do?

15:27 - Pop from an adjustment? What is truly happening?

19:47 - Can you smooth out the fascia?

21:23 - What could you do to address "hips out of place."

25:53 - Pain & MRI Scans

Watch Episode 254 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode254/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

253 | Merging Chiropractor, Acupuncture and Physical Therapy Care to Treat the Whole Person with Dr. Kevin Marryshow Oct 26, 2022

Dr. Kevin Marryshow, a co-founder of Myodetox, starts off by comparing and contrasting a chiropractor with a physical therapist, emphasizing the need for cross-collaboration between rehabilitative therapy and the flaw of both fields - dependency on solely passive modalities as treatment. Then, he explains the science behind manipulations, highlighting the true physiological response to what tissue adjustments and massages do within the body. Then, he explains the message of Myodetox and its efforts to drive patients toward rehabilitative care. By providing insight into the mindset of Myodetox, he explains the concept of "future-proofing" the body, finally offering a scholarship program for Myodetox. Tune in!

GRATEFUL FOR MY BODY 2022! We're focusing on RELIEVING pain, RELEASING stress, and RESETING the body for optimal RECOVERY for 30 days during the month of November. You will have access to mobility flows, pelvic floor relaxation classes, pelvic floor activation classes, breathwork classes, and soft-tissue mobilizations. Additionally, DocJen will be going live every Sunday with anatomy and physiology webinars and question-and-answer opportunities. Get ready to recover with the community and spend 5-15 minutes every day to downregulate the body and upregulate that rest, relax, and digest physiological response! Click here and join us.

Hydration is vital (potassium, magnesium, and potassium) when it comes to cognition, mental clarity, fatigue, recovery, and how we sleep! LMNTis an electrolyte mix that has incredible flavors and great doses of the most important electrolytes with zero sugar! Get a free sample pack with every single order using our link here!

What You Will Learn In This interview Interview with Dr. Kevin Marryshow:

4:36 - The inspiration behind Dr.Kevin’s passion

8:15 - Chiropractor vs Physical Therapists

9:28 - Flaws of passive modalities

14:01 - Why we need to cross-collaborate between rehabilitative therapy

17:55 - What does tissue work do physiologically

22:01 - What is Myodetox

27:07 - Guiding towards driving patients to rehabilitative care

32:52 - Myodetox scholarship program

36:54 - Mindset through Myodetox

40:54 - What does it mean to “future-proof” your body?

43:28 - Learn more with Dr. Kevin

Items Mentioned:

To learn more about Dr. Kevin and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode253/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

252 | Five Things I Should Start to Care About in My Body as I Age Oct 24, 2022

Preserve your health as you age! We're providing paradigm shifts in the way we approach degeneration and movement. By age 85, approximately two-thirds of all reported injury-related deaths are due to falls, and foot health plays a large role in maintaining awareness of where the body is in space. Allowing the toes to spread, the arches to move, and the heels to shock absorb builds resiliency within the feet and allow the foot to experience more feedback from the ground. These aspects of foot health can be game-changing for balance and proprioception as we age. Secondly, DocJen & Dr. Dom dive into scans and their static representations of natural degeneration in the spine. We hone in on similar radiographical findings between individuals with and without symptoms and discuss how movement variety is the best posture! Then, they dive into reprogramming tissue health, explaining ways to build tissue tolerance and impact strength training consequently. Finally, they emphasize the importance of continually working on baseline flexibility and mobility, as well as stress management. We approach all 5 of these aspects of health in the Grateful For My Body Challenge starting November 1st!

GRATEFUL FOR MY BODY 2022! We're focusing on RELIEVING pain, RELEASING stress, and RESETING the body for optimal RECOVERY for 30 days during the month of November. You will have access to mobility flows, pelvic floor relaxation classes, pelvic floor activation classes, breathwork classes, and soft-tissue mobilizations. Additionally, DocJen will be going live every Sunday with anatomy and physiology webinars and question-and-answer opportunities. Get ready to recover with the community and spend 5-15 minutes every day to downregulate the body and upregulate that rest, relax, digest physiological response! Click here and join us!

What You Will Learn PT Pearl:

3:21 - Caring about your foot health

8:40 - Spine & degeneration

13:55 - Reprogramming tissue Health to help movement & training

17:55 - Baseline of mobility

20:59 - Managing stress

Watch Episode 252 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode252/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

251 | Understanding Electrolytes, Sodium Intake and Diet with Robb Wolf Oct 19, 2022

Is Salt bad? Do you need to supplement electrolytes? We have Robb Wolf on, co-founder of LMNT electrolytes, to provide expertise on the topic of electrolytes. Robb provides deep insight into the truths of salt intake and how it relates to hypertension, suggesting insulin resistance as the primary driver of hypertension. Furthermore, Robb suggests what contributes to high salt intake, and how low salt diets relate to increased osteoporosis risk and the possibility of calcification in blood vessels. He discusses family history and ways to modulate diet to reduce the risk of hypertension if it runs in the family. Furthermore, he describes the personal fat threshold as it relates to eating a high protein diet, the debate in what it means to eat "high quality" as well as how to interpret how many electrolytes to consume. Finally, he touches base with electrolyte consumption during pregnancy. Let's dive in!

GRATEFUL FOR MY BODY 2022! We're focusing on RELIEVING pain, RELEASING stress, and RESETING the body for optimal RECOVERY for 30 days during the month of November. You will have access to mobility flows, pelvic floor relaxation classes, pelvic floor activation classes, breathwork classes, and soft-tissue mobilizations. Additionally, DocJen will be going live every Sunday with anatomy and physiology webinars and question-and-answer opportunities. Get ready to recover with the community and spend 5-15 minutes every day to downregulate the body and upregulate that rest, relax, digest physiological response! Early bird price of $45 this week only (ends 6th of November). Click here and join us before prices go up!

What You Will Learn In This interview Interview with Robb Wolf:

3:52 - What are electrolytes?

8:13 - The truth about salt intake & hypertension

11:23 - What influences salt intake?

12:35 - Reduce salt intake if hypertension runs in the family?

14:53 - Personal fat threshold & addressing insulin resistance as a driver of hypertension

25:50 - Protein leverage hypothesis & eating a carnivore diet to manage blood sugar

31:57 - What is means to eat "high-quality" foods

39:26 - How do you know how many electrolytes to consume?

46:57 - Pregnancy & electrolyte

53:20 - Learn more with Robb!

Items Mentioned:

To learn more about Robb view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode251/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

250 | Three Techniques You Haven't Been Taught to Help Improve Your Mobility Oct 17, 2022

How is your recovery? Perhaps, your stress? DocJen & Dr. Dom dive into three techniques you haven't considered when it comes to your ability to relieve pain and tension, relax, recovery, and reset. They dive into how ribcage and thoracic mobility improve the health benefits of diaphragmatic breathing, how hip mobility is vital to enhancing movement as the main axis of the body, the role the pelvic floor plays in the hips, and how passive range of motion differs from active range of motion. Let's dive into the solutions you need to optimize healing and recovery!

GRATEFUL FOR MY BODY 2022! We're focusing on RELIEVING pain, RELEASING stress, and RESETING the body for optimal RECOVERY for 30 days during the month of November. You will have access to mobility flows, pelvic floor relaxation classes, pelvic floor activation classes, breathwork classes, and soft-tissue mobilizations. Additionally, DocJen will be going live every Sunday with anatomy and physiology webinars and question-and-answer opportunities. Get ready to recover with the community and spend 5-15 minutes every day to downregulate the body and upregulate that rest, relax, digest physiological response! Early bird price of $45 this week only (ends 6th of November). Click here and join us before prices go up!

What You Will Learn PT Pearl:

3:08 - Breathwork & Ribcage mobility

11:11 - Techniques to downregulate the system

16:42 - Connection between the pelvic floor, hips, and feet

20:20 - Anatomy of pelvic floor

21:02 - The debate between the passive and active range of motion

25:25 - Solution- Grateful For My Body Challenge

Watch Episode 250 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode250/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

249 | The Tools & Techniques Necessary to Combat Chronic Stress with Dr. David Rabin Oct 12, 2022

The American Institute of Stress reported that 33% of individuals experience extreme stress, of which 73% struggle with stress-related mental health issues. We have Dr. David Rabin to discuss the prevalence of chronic stress in today's world and how breathwork, heart rate variability, and touch play a role in significantly modulating stress experience. Speaking into the evolution of the 'hardwired' stress response and how the flight, fright, freeze response applies to the current world, Dr. David speaks into the type of breathing that can navigate the stress response, as well as how consistent practice can change the game for anxiety and discomfort related to uncertainty. Then, Dr. David touches base with heart rate variability as a marker of resilience and recovery. Finally, he discusses the neurobiology of touch and how it can elicit the same parasympathetic (rest, digest, recover) response as breathwork can. Explaining the neuroscience behind the Apollo device, he explains the 7 different experiences that can be targeted through the skin and how the Apollo device targets these skin experiences. Finally, he dives into self-medication and how addictive behaviours and binging on Netflix are behaviours of discomfort avoidance, providing efficient and optimal tools to navigate discomfort. Learn how you can community safety to the brain through non-invasive treatment!

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What You Will Learn In This interview Interview with Dr. David Rabin:

4:14 - What chronic stress is and how it affects the body?

8:50 - Does the stress response differ between encountering a lion or work stress?

14:27 - Does the type of breathing matter when it comes to chronic stress?

19:01 - Do you need to do breathwork every day?

24:26 - Heart rate variability

30:08 - Healing touch

34:59 - Apollo Device

40:08 - We have 7 different songs for the skin

47:32 - Learn more with Dr Dave

48:40 - Self-medication & discomfort avoidance

Items Mentioned:

To learn more about Dr. David view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode249/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

248 | Pubic Symphysis Pain: SPD in Pregnancy (Symphysis Pubis Dysfunction) Oct 10, 2022

Aches and pains around the pelvis? Pubic symphysis dysfunction has been reported in 31.7% of pregnant women. DocJen & Dr. Dom dive into what pubic symphysis is, providing a brief summary of the anatomy involved, potential causes, and risk factors for pubic symphysis. Then, they provide insight into how pubic symphysis is tested for, as well as how treatment can be optimized and safeguarded for pregnant women. Finally, they debunk common misconceptions surrounding pelvic-related pain and pregnancy. Tune in!

Muscle imbalances relate a lot to movement patterns and consistent movement. Change up your movement patterns with the Coba Board plus. Studies have shown enhanced glute activation through squats and deadlifts using the Coba Board. The Coba Board plus offers extra bands for a full-body workout, including the upper body! It's lightweight, easy to store, and portable. Use code OPTIMAL at checkout or use this link!

What You Will Learn PT Pearl:

3:29 Anatomy & physiology of the pelvic girdle

4:19 Is it really instability of the pelvic girdle?

9:50 Who does SPD affect?

11:59 Possible causes of SPD

14:24 When pain typically occurs

16:34 Compressive/SI belt - do they work?

20:27 Variety of movement & fear of movement

20:46 Testing what movements feel “unstable”

26:40 Muscle activations and feeling “stable”

28:19 Fascial lines

32:47 Jen’s experience with SPD

36:07 Anecdotal experience with SPD - what may have the biggest impact

Watch Episode 248 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode248/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

247 | Eat Your Vitamins for Longevity with Mascha Davis Oct 05, 2022

Do you need to supplement for longevity? Mascha Davis, registered dietician, offers the best of her insights on how eating a balanced, no -eliminating and whole foods diet can leverage an optimal path to longevity. Dabbling into the carnivore diet, Mascha discusses how fruits and vegetables are vital for our well-being and how they upregulate natural detoxification systems in the body. Then, she touches base with what a diet encompasses and how it differs from creating a lifestyle change, as well as how to figure out what supplements you may need to bridge nutrient gaps in your diet. Then, she explains the relationship between fermentation and vitamin bioavailability as well as the importance of fiber! Let’s dive in and debunk some misconceptions in the nutrition world.

Salt and oil are kitchen staples that we can't live without. Ava Jane's kitchen has Colima Sea Salt, which is unrefined, ocean-borne, microplastic-free, all-natural, and packed with trace minerals your body needs. They also have Avocado oil, which has an ideal fat profile that helps you absorb maximum nutrition from your food and is naturally packed with over 20 vitamins and minerals: including vitamin E and magnesium. Get a free bag of Colima Sea Salt with your first order!

What You Will Learn In This interview Interview with Mascha Davis:

3:16 - Do you need to be an athlete to seek advice from a sports psychologist?

4:41 - Motivation, confidence, focus - how to find your practice!

6:23 - Finding motivation where there are external barriers

8:21 - How to approach a new goal to create long term habits

11:38 - How long does it take for a habit to form?

13:28 - How to push past lack of motivation

15:40 - Strategy to establish a long-term goal

19:55 - How do you approach alternatives and be confident with an injury?

24:16 - Power of visualization

29:12 - Getting over the motivational slump

33:22 - Role of positive self-talk in motivation

36:27 - Role of positive self-talk in relation to pain

37:42 - Learn more with Dr. Haley!

Items Mentioned:

To learn more about Dr. Haley view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode247/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

246 | Why Am I Getting Back Spasms? What Does It Mean? Oct 03, 2022

Struggling with back spasms? DocJen & Dr. Dom discuss the nature of back spasms and what could be contributing to its occurrence and frequency. They expand beyond issues within the structures of the back and discuss the current research surrounding the influence of the brain on back spasms. Finally, they provide practical solutions to help relieve back spasms and prevent them from happening throughout the day! Let’s dive in!

Shoespiracy. Our feet are so connected to our back as our foundations, yet traditional shoes inhibit that neural feedback we need to help the brain feel safe and produce less pain in the back! VivoBarefoot shoes open up our feet, allow our toes to spread, and improve the connection between our feet and the ground! This could contribute to what unlocks your back spasms! Use code TOB at checkout to get 10% off!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn PT Pearl:

3:08 - What really is contributing to your back spasm

5:20 - When do spasms occur?

6:57 - Is rounding your back bad? The power of language

8:35 - Risk factors of back spasms

10:00 - What can you do to calm a back spasm

14:43 - How to prevent back spasms

17:44 - Is sustained posture poor posture?

Watch Episode 246 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode246/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

245 | Using Sports Psychology to Reframe Movement and Injury with Dr. Haley Perlus Sep 28, 2022

You ask, we deliver! We have sports psychologist, Dr Haley Perlus, on to discuss the role psychology plays in building long-term habits and navigating injury and pain. She emphasizes how sports psychology applies to the general public, specifically focusing on the motivation triad that includes confidence and focus. She speaks to navigating motivation when external barriers, such as temperature or environmental factors, occur and how to set yourself up for success when attempting to establish a long-term habit! Then, Dr. Harley takes an individualized approach to understand how long habits take to form and two ways to push past lack of motivation: recovery and purpose. Then, she discusses the injury and what it takes to establish confidence through alternative movement paths that satisfy an injured individual. Furthermore, the explains 3 types of visualization, what it takes to get over a motivational slump, and the role positive self-talk plays in navigating motivation and pain! Learn how you can optimize your mindset to optimize your goals, habits, pain, and injury! Let's dive in for the best tips!

Hydration is vital (potassium, magnesium, and potassium) when it comes to cognition, mental clarity, fatigue, recovery, and how we sleep! LMNTis an electrolyte mix that has incredible flavours and great doses of the most important electrolytes with zero sugar! Get a free sample pack with every single order using our link here!

What You Will Learn In This interview Interview with Dr. Haley Perlus:

3:16 - Do you need to be an athlete to seek advice from a sports psychologist?

4:41 - Motivation, confidence, focus - how to find your practice!

6:23 - Finding motivation where there are external barriers

8:21 - How to approach a new goal to create long term habits

11:38 - How long does it take for a habit to form?

13:28 - How to push past lack of motivation

15:40 - Strategy to establish a long-term goal

19:55 - How do you approach alternatives and be confident with an injury?

24:16 - Power of visualization

29:12 - Getting over the motivational slump

33:22 - Role of positive self-talk in motivation

36:27 - Role of positive self-talk in relation to pain

37:42 - Learn more with Dr. Haley!

Items Mentioned:

To learn more about Dr. Haley view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode245/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

244 | How Do I Fix All My Imbalances in My Body? Sep 26, 2022

Do you need to fix your imbalances? DocJen & Dr. Dom discuss muscular imbalances, normalizing asymmetries that are present within our bodies from birth. Discussing gluteal amnesia, leg length discrepancy, cerebral palsy, and breathing conditions, they describe how mind-body connection relates to perpetuating pain and how pain is multifactorial. Then, they describe how you can begin to assess muscle imbalances by evaluating movement tendencies, exploring activations within the body, and addressing movement restrictions. Let's dive in to learn more!

Muscle imbalances relate a lot to movement patterns and consistent movement. Change up your movement patterns with the Coba Board plus. Studies have shown enhanced glute activation through squats and deadlifts using the Coba Board. The Coba Board plus offers extra bands for a full-body workout, including the upper body! It's lightweight, easy to store, and portable. Use code OPTIMAL at checkout or use this link!

Hydration with the right combination of electrolytes is game-changing for energy, fatigue, weakness, brain fog, headaches, and through breast-feeding! Staying hydrated with LMNT water. No processed sugars, but incredibly delicious! Get a free sample pack with every flavour. Click here!

What You Will Learn PT Pearl:

03:20 - The role of the mind-body connection in perpetuating pain

04:12 - Pain is Multifactorial

03:33 - Asymmetries within the body

11:54 - Changing movement patterns and movement tendencies

17:19 - How do you assess muscle imbalances?

14:38 - Assessing mind-body connection

14:38 - Assessing movement restrictions

Watch Episode 244 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode244/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

243 | The Importance of Peer-to-Peer Support in Mental Health with Adam Lippin and Dr. Birnbaum Sep 21, 2022

"61% of Americans don’t have someone to talk to when they need to get something off their chest” You may not need clinical intervention or therapy, but we all need someone to talk to. As a subclinical approach to mental health, Dr. Birnbaum and Adam dive into the mission behind the HearMe app as a peer-support app and what the app has to offer. They discuss the topic of connection and support in relation to social media and how social media use can be problematic for mental health. Then, they describe the environment of the HearMe app and how it differs from the potential negativity in bigger social media platforms, as well as describe the efforts HearMe is taking to create a safer space for individuals to be vulnerable, feel heard, and be seen. Learn why HearMe is for you and how you can start your process!

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What You Will Learn In This interview Interview with Adam Lippin and Dr. Birnbaum:

3:36 - How was HearMe founded

4:52 - Do you need therapy or just someone to talk to?

6:12 - Are we lacking connection and support on social media platforms?

8:42 - Social media use and mental health

10:33 - Signs that social media is becoming problematic

14:17 - How does the HearMe allow trust and vulnerability?

16;21 - How are people interacting on the HearMe app

18:01 - “50% increase in mood after a single conversation with a HearMe listener"

21:48 - Resources to get clinical help when on Hearme app

23:08 - How hear me seek support earlier & delaying the onset of psychiatric disorders

25:45 - The demographic on the HearMe app

26:44 - Hear me training academies for hear me peer, support listeners,

28:26 - Starting the HearMe process

29:51 - Resources to learn more about HearMe and mental health

Items Mentioned:

To learn more about Adam & Dr. Birnbaumand view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode243/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

242 | How Does Scar Tissue Heal & What Can We Do to Help? Sep 19, 2022

Got Scar tissue? Is there anything you can do? DocJen & Dr. Dom distinguish external scars from internal scar tissue and explain how scar tissues from internal trauma or surgeries form in 4 steps. As they dive into hypertrophic or keloid scars as the least favourable scar, they explain the different types of scars and how topical creams, cryotherapy, and lasers work as techniques that address scar tissues. Then, they emphasize the importance of movement and mobilization as ways to prevent hypertrophic scar tissue and re-model scar tissue. Tune in to learn more!

Love sweatpants? Vuori sweatpants are THE softest and most comfortable loungewear out there. Elevate your experience and get 20% off your first-time orders, here!

What You Will Learn PT Pearl:

3:24 - What is scar tissue?

4:50 - Scar tissue from surgeries

6:48 - Phases of tissue healing

9:31 - Hypertrophic/ Keloid Scars

10:47 - Types of scars

12:27 - Techniques to promote healing

18:33 - Importance of early mobilization

19:41 - Approaching pre-existing scar tissue

Watch Episode 242 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode242/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

241 | A New Approach to Recovery from Achilles Rupture with Dr. Stacie and Dr. Meghan Sep 14, 2022

We’re rethinking rehabilitation for ruptures in the Achilles tendon with doctors of physical therapy, Dr. Stacie and Dr. Meghan. As Dr. Stacie, founder of the Physiofix, explains how she ruptured her Achilles tendon, she describes her initial perspective when she got injured. She reveals how beneficial it was to work with another physical therapist, Dr. Meghan, and together debunk the outdated protocols regarding Achilles’ Rupture. Then, Dr. Stacie provides insight on creating an optimal healing environment for the Achilles tendon and how she re-ruptured her Achilles tendon, speaking into self-advocation and realistic rehabilitation goals depending on your personalized journey. Furthermore, Dr. Stacie describes factors that might’ve influenced her re-rupture and the mindset change she had to navigate to rehabilitate optimally! Let’s dive in!

VivoBarefoot Discount

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**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This interview Interview with Dr. Stacie and Dr. Meghan:

6:04 - How did Dr. Stacie injury her Achilles Tendon

9:25 - Dr. Stacie’s initial perspective when she got injured

10:46 - Why Dr. Stacie worked with Dr. Meghan

14:51 - Outdated Achilles Rupture Protocols

16:26 - Partial rupture of Achilles tendon

19:14- Self-advocating for your experience with your doctor

23:19 - Thoughts on Dr. Stacie’s rupture

28:47 - Mindset and injury

34:00 - Was Dr. Stacie's injury preventable?

36:10 - Setting up goals for rehabilitation

41:30- Is Dr. Stacie still rehabbing

43:13 - Learn more with Dr. Stacie

Items Mentioned:

To learn more about Dr. Stacie & Dr. Meghan and view full show notes, please visit the full website here: https://jen.health/podcast/241

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

240 | Metatarsalgia - Pain at the Ball of Your Foot?! Sep 12, 2022

Got ball of foot pain? DocJen & Dr. Dom have got you covered in the anatomy related to Metatarsalgia and causes that may be contributing to your symptoms. Then, they discuss how the walk or run cycle may affect the risk of Metatarsalgia or how having ball of foot pain may change your mechanics, as well as steps to consider to rehabilitate Metatarsalgia. Let's dive in!

Preventative foot health! We're sharing discount codes, 'TOB' for VivoBarefoot Shoes and Naboso. Grab your Naboso toe splay and insoles to increase the feedback and your connection to your feet and insert them into your VivoBarefoot shoes. This could not be the most optimal combination for foot health and longevity! Grab your VivoBarefoot shoes & Naboso items!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn PT Pearl:

02:50 - What is it?

03:30 - Primary vs Secondary metatarsalgia

04:37 - Major symptoms

05:03 - Potential cause

09:21 - Step to rehabilitate metatarsalgia

21:28 - Assessing your shoes

Watch Episode 240 on Youtube

For research and full show notes, visit the full website at:

https://jen.health/podcast/240

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

239 | Combating the Hunger Epidemic By Democratizing Wellness with Samantha Pantazopoulos Sep 07, 2022

The hunger epidemic in the United States is a real issue. We have Samantha Pantazopoulos on to discuss why people in the US are going hungry, available resources for navigating the hunger epidemic, and the impact of food banks. Samantha discusses how you can reduce food waste in relation to expiration dates and ger top hacks in preventing foods from going bad. Furthermore, she explains the idea of food deserts through an equity lens. Offering a solution, Samantha dives into the Vizer app, their mission, and how the Fall Hunger Challenge is set to help this epidemic while benefiting your health. Let's learn more with Samantha!

Join the Fighting Fall Hunger Challenge. It is a 2-week challenge from the 15th of September 15 to the 30th of September. With prizes to offer in this challenge, the rules are as follows: Donate 10 meals within the challenge dates to be entered to win a prize from Olipop.

Instructions on how to join:
1. Download Vizer and create an account.
2. Navigate to the home page of the app.
3. Scroll to the bottom of the screen, and you'll see a button named "Join A Team".
4. Tap that button, enter the challenge code FFH2022, then click "Submit".
5. Once that's done, they have officially joined. They will see a confirmation message on the screen saying "Congrats! You've joined Fighting Fall Hunger Challenge".

What You Will Learn In This interview Interview with Samantha Pantazopoulos:

3:17 - Why are people in the US going hungry?

5:15 - Resources for navigating the hunger epidemic

8:21 - The impact of food banks

10:48 - Expiration date

13:31 - Hacks to prevent things from going bad

16:13- Food deserts and equity

20;23 - What is the Vizer App?

23:55 - Rescuing food & how it's distributed

26:48 - What does it mean to democratize “wellness”

30:12 - Community & Vizer App

33:31 - Fighting Fall Hunger Challenge

Items Mentioned:

To learn more about Samantha and view full show notes, please visit the full website here: https://jen.health/podcast/239

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

238 | The "Health Myths" We Hate! Sep 05, 2022

DocJen & Dr. Dom get real about 5 health misconceptions, discussing misinformation and the creation of fear. Firstly, they dive into the physiological mechanism of adjustments and whether or not structures are being put in place. Through this conversation, they emphasize the importance of following passive therapies with active movement. Then, they debunk avoiding knees over toes to prevent knee pain, explaining how training the knees over the toes position promotes resilience in functional movement. Moreover, they touch base with the cue to "smash the low back into the ground" for abdominal engagement, explaining the biomechanics of the core. Finally, they explain whether or not specific conditions of pain are truly genetic. Let's dive in!

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What You Will Learn PT Pearl:

03:53 - Do adjustments put structures back in place?

09:11 - Truth about passive treatments

10:18 - Knees over toes?

13:54 - Push the low back into the ground during core work.

21:33 - Is “it” really genetic?

Watch Episode 238 on Youtube

For research and full show notes, visit the full website at:

https://jen.health/podcast/238

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

237 | Breaking Down Nutritional Myths with Jessie Hoffman Aug 31, 2022

Gut health is all the rave and we have Dr. Jessie Hoffman on to artificial sweeteners, leaky gut, gastrointestinal distress, bloating, food intolerances and sensitivities, detox, and metal binders. With an overarching emphasis on diet diversity, movement, hydration, and sleep, Dr. Jessie hones in on the lack of conclusive evidence to suggest the negative effects of artificial sweeteners on gut health and diagnose leaky gut, as well as the flaws in food sensitivity testing. Furthermore, she clarifies the misconceptions around leaky gut and symptoms of exercise-induced gastrointestinal stress and how you can approach it from a movement and nutrition perspective. Moreover, she explains the difference between normal and dysfunctional bloating, what detox cleanses are actually doing physiologically, and whether or not the average person needs to take binders to prevent metal toxicity. Let's get clarified with Dr. Jessie!

What You Will Learn In This interview Interview with Jessie Hoffman:

2:42 - Will artificial sweeteners destroy your gut microbiome?

9:36 - What does a leaky gut refer to?

15:26 - Exercise-induced gastrointestinal stress

21:15 - How to address your gut symptoms.

22:55 - Normal vs Problematic Bloating

26:09 - Food allergies, intolerances, and sensitivities

31:21 - Do you need to detox?

33:55 - Should you take binders?

36:06 - Can you work with Jesse?

37:29 - Learning more with Jesse

Items Mentioned:

To learn more about Jessie Hoffman and view full show notes, please visit the full website here: https://jen.health/podcast/237

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

236 | Do Core Exercises Help Back Pain? Aug 29, 2022

Will a strong core prevent back pain? DocJen and Dr. Dom dive into what the true core consists of and the most effective way of bracing your core, analogous to creating a natural weightlifting brace. They describe how the core is not the whole story and the role mobility plays in your back pain, emphasizing the need to build control and resilience through ALL motions of the spine. Furthermore, they mention how psychological and social influences impact back pain and how advantageous training rotation can be. Let’s dive in!

VivoBarefoot Discount:

What does help with low back is your foundation at your feet – what you’re walking in and how you are taking care of your feet. Take your daily walks with VivoBarefoot shoes. It provides a wide toe box that allows your toes to spread to help your foot move functionally. It builds the necessary strength in your feet to affect how your glutes activate, how your legs coordinate, and how your lower body supports your low back. Use code ‘TOB‘ to get 15% offat checkout!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn PT Pearl:

02:42 - Does a strong core prevent back pain?

03:15 - What is the core?

07:34 - Creating a natural weightlifting belt

13:17 - Why your core isn’t the whole story?

17:04 - Psychological and social influences on back pain

20:47 - The importance of rotational strength

22:57 - We have a solution for you!

Watch Episode 236 on Youtube

For research and full show notes, visit the full website at:

https://jen.health/podcast/236

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

235 | Unpacking Genetics and It's Impact on Our Health with Dr. Yael Joffe Aug 24, 2022

“The moment you make a better choice, you’re switching on a gene that is doing something wonderful to your body” Simplifying the mechanisms of genetics, Dr. Yael provides insights on the inability to change your genes, but the ability to impact the expression of genes. With a clear explanation of genetics, epigenetics, and nutrigenomics, Dr. Yael discusses medical genetics and the concept of "genes are destiny." Additionally, she dives into the heritability of injury, how genetic testing can be beneficial for behavior change, and how your genes are involved in your detoxification efficacy and inflammation regulation. Finally. Dr. Yael shares a case study on genetics and root-cause analysis to approach obesity. Let's dive in!

MAJOR DISCOUNT FOR JEN.HEALTH. Sign up now to get 57% off for life! You will have access to 11 different calendar-follow plans with 2-3 phases and short videos daily, monthly check-ins with DocJen with anatomy breakdowns, and a growing community. Sign up right now and start a free week. See what it feels like to commit for a week! Click here to join Jen.Health!

Be one of the first 50 to buy the 3x4 genetic blueprint and fill in the survey and you will receive a free book " The Power of Genetics." Furthermore, Dr. Yael is offering a 20% discount on the blueprint with the code 'OPTIMAL20'. Click here to purchase your blueprint!

What You Will Learn In This interview Interview with Dr. Yael Joffe:

6:16 - Genetics & epigenetics

12:52 - What is Nutrigenomics?

15:37 - Medical Genetics vs “Our genes are destiny”

20:20 - Gene expression of injury

23:13 - Genetics and driving true behavior change

27:07 - Influences on genetic expression

29:11 - How your genes can indicate if you are more prone to inflammation

33:54 - Case studies on root cause analysis with genetics

44:11 - Get your genes tested!

Items Mentioned:

To learn more about Dr. Yael and view full show notes, please visit the full website here: https://jen.health/podcast/235

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

234 | Costochondritis: What can you do? Aug 22, 2022

Pain around the ribcage? Diagnosed with Çostochondritis? DocJen and Dr. Dom break down what's happening in the body when diagnosed with costochondritis. They explain likely causes and what daily activities may exacerbate symptoms. With an emphasis on accessory breathing muscles, they provide insight into using different tools to approach and treat costochondritis.

MAJOR DISCOUNT FOR JEN.HEALTH. Sign up now to get 57% off for life! You will have access to 11 different plans with 2-3 phases and short videos daily, monthly check-ins with DocJen with anatomy breakdowns, and a growing community. Sign up right now and start a free week. See what it feels like to commit for a week! Click here to join Jen.Health!

What You Will Learn PT Pearl:

02:22 - What is costochondritis?

03:37 -Why does costochondritis happen?

07:14 - Daily activities that might be exacerbating pain

08:20 - Approaching costochondritis rehabilitation

10:37 - What the research says

12:30 - First line of treatment

14:46 - Stretches for costochondritis

17:50 - Tools for breath awareness

20:22 - How you can rewire your breath pattern

22:00 - Active mobility for costochondritis

Watch Episode 234 on Youtube

For research and full show notes, visit the full website at:

https://jen.health/podcast/234

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

233 | How To Truly Support Your Gut Microbiome with Dr. Heather Zwickey Aug 17, 2022

“Any bacteria can be good or bad. What matters is whether it's in balance” We have Dr. Heather Zwickey to provide you with Microbiome 101 education, explaining the 3 hallmarks of microbial composition and whether or not disease starts in the gut. Then, she explores mood and how different food compounds lead to the production of specific neurochemicals in the gut, from microbes. Additionally, she explains why some foods produce "food highs" and are craved during depressive states. Then, she lists a few nutritional considerations to benefit your microbiome and reduce inflammation, whether or not there are good and bad bacteria, how health is not defined by the individual microbes present but by the overall metabolites different microbial strains produce and considers how fermented foods, prebiotics, and post-biotics can be more beneficial than probiotics. In addition, Dr. Heather discusses how plentiful and carnivore diets change microbial patterns and how midnight snacking impacts the microbiome too. Finally, she explains how not all sugar is equal, the effects of sugar on the microbiome, whether or not the dose of artificial sweeteners matters, and how you can approach your microbiome! Grab a notebook and tune in!

The next best thing to being completely barefoot is being in barefoot shoes. Benefit your foot strength and foot, ankle, and mobility! Get 15% off with code TOB on your next Vivobarefoot shoe purchase and you'll get 100 days to try your shoes and return them if you are unsatisfied.

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This interview Interview with Dr. Heather Zwickey:

3:34 - What is the microbiome

4:39 - What affects your microbiome

7:03 - Does “all disease start in the gut”?

8:48 - Çan your gut microbial composition affect your mood?

11:43 - Exorphins

13:02 - How to benefit your microbiome and reduce inflammation

16:55 - Good vs Bad Bacteria in the gut

18:21 - Will testing your bacteria define how healthy you are?

20:09 - Supplements to help your gut health?

25:08 - What you should take for a GI upset?

25:08 - Plantful vs Carnivore diet

29:42- Midnight snacking & sleep on the microbiome

33:29 - How does sugar affects your microbiome?

38:01 - Does the dose of artificial sweeteners matter?

39:41 - Figuring out YOUR microbial journey

42:17- Learn more with Dr. Heather

Item's Mentioned

To learn more about Dr. Heather and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode233/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

232 | Muscle Cramping! Why does it happen and What can you do about it?! Aug 15, 2022

Cramping at night? Perhaps after a long stretch or a big workout? DocJen and Dr. Dom dive into what cramping looks like, explaining the symptoms that might be experienced. Then, they name the potential contributing factors to muscle cramping, expanding beyond just the muscle itself. Furthermore, they provide insight into nocturnal cramping and how you can use breathwork, mobility, and a holistic approach to prevent or manage cramps. Let's dive in.

Nerve cells may be hyper-excitable when there are unregulated sodium and potassium levels within the body. Bring those levels back to normal levels by staying hydrated this summer with LMNT water. No processed sugars and filled with electrolytes (sodium, potassium, and magnesium promote that neural communication and muscle relaxation) Get a free sample pack with every flavor. Click here!

What You Will Learn PT Pearl:

01:17 - What does cramping look like?

01:49 - Why does muscle cramping happen?

03:33 - What causes muscle cramping?

09:48 - Nocturnal cramping

11:21 - Preventing cramps

Watch Episode 232 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode232/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

231 | What Products are Best for Pelvic Health with Dr Laura Meihofer and Heather Florio Aug 10, 2022

What is the best lube to use? What tools could help you relax the pelvic floor? Can specific products help prevent STIs? We have Dr. Laura and Heather on to discuss the best tools for pelvic health. With a brief introduction to pelvic floor anatomy and building pelvic floor awareness, they discuss vaginismus and how pelvic wands with a quality lubrication product can support vaginal pH and maintain optimal vaginal osmolarity to prevent STIs and other infections. They speak to how pelvic floor wands are beneficial to those in pregnancy and those in need of pelvic floor relaxation, educating you on how they can be used in men and women, Furthermore, they describe an alternative, but external, product that is analogous to an at-home perineum massage. Finally, they explain their specially curated and safe aloe vera products for Interstitial cystitis and provide insight into pelvic health education for the pelvic health community! Let's dive in!

We're bringing the Jen Health community together to do the FULL BODY LOW IMPACT PLAN together. You're getting strength, mobility flows, core activations, and muscle activations - a well-rounded view starting from the foundations and educating up to move optimally and efficiently. We're moving, educating, and providing the opportunity to win prizes! Every Sunday, you'll get anatomy breakdowns, diagnosis clarifications and a chance to ask DocJen questions regarding health, movement, and how to navigate your aches and pains! We've never had a challenge this low before - $24.99. It's not too late to join - JOIN US!

What You Will Learn In This interview Interview with Dr. Laura Meihofer and Heather Florio:

4:38 - How did start Dr Laura Meihofer and Heather Florio working together?

7:51 - Pelvic floor anatomy & building pelvic floor awareness

9:15 - Pelvic floor wands, lubrication products, and STI prevention

13:24 - Resources to educate using a pelvic floor wand

17:50 - Who are pelvic floor wands for?

21:04 - At-home external options for pelvic floor soft tissue mobilization

23:39 - Specialized aloe vera capsule for Interstitial cystitis

28:01 - Pelvic health education for the LGBTQ community

33:59 - Finding credible pelvic floor physical therapy

38:08 - Learn more with Dr. Laura & Heather

Items mentioned:

How to find a PT in your area
Soft ball for myofascial pelvic floor release
Dessert Harvest Products that were suggested
DRLM10 (10% off) Releveum skin repair cream, Pelvic Wands, Lubricant/aloe glide

To learn more about Dr Laura Meihofer and Heather Florio and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode231/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

230 | What is happening when you "Throw Out Your Back"?! Aug 08, 2022

Can't bend down without a spasm attach? DocJen and Dr. Dom discuss what is happening when you "throw out your back." Using the concept of microtraumas and hyperexcitable neurons, they explain why spasms occur and what the potential causes of back spasms are. They explain which back muscles are most affected by spasms and what the current research suggests about management. With a large emphasis on relaxation, DocJen & Dr. Dom provide their best tools to promote relaxation, find stability, and address environmental factors that may be contributing to your back spasms. Let's dive in.

Nerve cells may be hyper-excitable when there are unregulated sodium and potassium levels within the body. Bring those levels back to normal levels by staying hydrated this summer with LMNT water. No processed sugars and filled with electrolytes (sodium, potassium, and magnesium promote that neural communication and muscle relaxation) Get a free sample pack with every flavor. Click here!

What You Will Learn PT Pearl:

01:21 - What is it?

02:51 - Why do spasms occur?

05:24 - Potential causes of spasms

06:48 - Where in the back do back spasms occur?

12:28 - Research on back spasms & effect of physical therapy techniques

15:46 - Top tool to promote relaxation

20:32 - What core exercise works?

21:17 - What mobility can you find?

22:30 - The effect of environmental factors

Watch Episode 230 on Youtube

For research and full show notes, visit the full website at:

https://jen.health/podcast/230

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

229 | Clearing up Confusion Around Vitamins & Supplementation with Dr. Levitan and Dr. Block Aug 03, 2022

Can you trust the supplement industry? Dr. Levitan and Dr. Block unveil the truths about the supplementation industry, describing how vitamin deficiencies can manifest symptomatically or asymptomatically, indicating a basic requirement of trialling a supplement for 90 days to see or feel benefits in symptoms. Moreover, they explain how unregulated the industry is and what seals to look out for on supplements in order to determine quality. Then, they mention how calcium is best absorbed through diet, and how multivitamins may be unnecessary, highlighting the advantages of personal supplements. Additionally, they discuss how some vitamins, such as Vitamin D, need to be supplemented and what micronutrients may be of more importance throughout life or with different diet choices. Finally, they discuss why you may need to supplement, how going organic can be advantageous if feasible, and how often you should re-assess your vitamin needs.

We're bringing the Jen Health community together to do the FULL BODY LOW IMPACT PLAN together. You're getting strength, mobility flows, core activations, and muscle activations - a well-rounded view starting from the foundations and educating up to move optimally and efficiently. We're moving, educating, and providing the opportunity to win prizes! Every Sunday, you'll get to ask DocJen questions regarding health, movement, and how to navigate your aches and pains! We've never had a challenge this low before - $24.99. It's not too late to join - JOIN US!

What You Will Learn In This Interview with

:

4:06 – Why are Dr. Levitan & Dr. Block passionate about vitamins?

6:48 – Personalized vitamins - what YOU need

13:25 – Symptomatic vs Asymptomatic Deficiencies

17:57 – Determining the quality of vitamins & vitamin combinations

18:29 – Unregulated vitamin industry

24:01 – Dangerous vitamin combinations

25:57 – What vitamins are better received through the diet

27:57 – Can you get enough vitamin D and iron from diet?

30:20 – Vitamin supplementations for vegans/ vegetarians vs carnivore diet

32:40 – Vitamin differences for women through life

36:33 – Should you go organic?

37:18 – How long should you try a supplement?

29:34 – Do you re-assess your supplement intake?

41:01– Where can you find the survey & learn more?

Items mentioned:

To learn more about Dr. Levitan & Dr. Block and view full show notes, please visit the full website here:

https://jen.health/podcast/229

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

228 | Shoulder Labrum Tears Aug 01, 2022

Torn shoulder labrum? DocJen and Dr. Dom discuss the anatomy of the shoulder labrum and symptoms that may indicate a shoulder labrum injury. They discuss potential causes of the shoulder labrum tear, and the different types of tears: SLAP and Bankart. Furthermore, they describe tests for shoulder labrum tears, research on approaching shoulder labrum tears with physical therapy or surgery, and what your MRI scan may be indicating. Finally, they discuss how to rehabilitate a shoulder labrum injury, including mobility, isometric exercises, and dynamic strength. Let's dive in.

We're bringing the Jen Health community together to do the FULL BODY LOW IMPACT PLAN together starting TODAY, August 1st. You're getting strength, mobility flows, core activations and muscle activations - a well rounded view starting from the foundations and educating up to move optimally and efficiently. We're moving, educating, and providing the opportunity to win prizes! We've never had a challenge this low before - $24.99. Let's do this before it's too late!

What You Will Learn In This PT Pearl:

03:57 - Anatomy of shoulder labrum

05:31 - Symptoms of shoulder labrum tear

06:07 - Causes of shoulder labrum tear

06:44 - Types of tear

10:57 - Tests for shoulder labrum tear

12:45 - Conservative vs Surgery

14:32 - Does your MRI explain your symptoms?

15:14 - Has Dr. Dom had labral issues?

16:20 - How to restore external rotation function?

18:01 - Active Range of motion & loading

20:37 - Should you ice and rest?

Watch Episode 228 on Youtube

For research and full show notes, visit the full website at:

https://jen.health/podcast/228

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

227 | Unpacking Personal Development and Emotional Intelligence with Jake Kauffman Jul 27, 2022

What truly is personal growth? We have Jake Kauffman to discuss the relationship between personal growth, beliefs, and identity. As Jake explains what drew him to personal growth, he dives into how you can re-discover your identity by navigating personal limiting beliefs and re-surfacing subconscious beliefs that were embedded throughout childhood. Jake offers tools along the way to help you approach the dynamics between emotional, social, and physical pain. Through these discussions, he offers insight into the ego, the concept of admired identity, and the 3 D's: Disease, Divorce, Death. Briefly touching base with the neuroscience of physical and emotional pain, he explains the nuances within the topic of personal growth and what it means to be your truest self. Let's dive in!

We're bringing the Jen Health community together to do the FULL BODY LOW IMPACT PLAN together starting on Monday, August 1st. You're getting strength, mobility flows, core activations, and muscle activations - a well-rounded view starting from the foundations and educating up to move optimally and efficiently. We're moving, educating, and providing the opportunity to win prizes! We've never had a challenge this low before - $24.99. Let's do this before its too late!

What you will learn in this interview with

:

1:11 – Why drew Jake to personal growth?

3:13 – What does it take to dive into “personal growth”

6:21 – Tool to discover your identity and conscious awareness

13:24 – What unconscious beliefs did Jake resurface into consciousness and how?

18:27 – Do you need to address your emotional/social pains?

24:25 – What is the “ego”?

32:40 – The admired identity

36:34 – How did Jake navigate the loss of identity?

38:40 – The 3 D’s: Disease, Divorce, Death

39:48 – How can you work with Jake?

Items mentioned:

To learn more about Jake and view full show notes, please visit the full website here: https://jen.health/podcast/227

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

226 | What is Hip Dysplasia & What Can you Do? Jul 25, 2022

Diagnosed with hip dysplasia? DocJen and Dr. Dom discuss what the hip dysplasia diagnosis is and how it presents in the body. They discuss its prevalence amongst females and newborns and what to do to support a baby's hip, especially considering the use of devices. Finally, they discuss safe management with a physical therapist in person with guidance on active mobility and strength of what is available within the hip.

We're bringing the Jen Health community together to do the FULL BODY LOW IMPACT PLAN together starting on Monday, August 1st. You're getting strength workouts, mobility flows, core activations, and muscle activations - a well-rounded view starting from the foundations and educating up to move optimally and efficiently. We're moving, educating, and providing the opportunity to win prizes! We've never had a challenge this low before - $24.99. Let's do this before it's too late!

What You Will Learn In This PT Pearl:

03:19 - What is hip dysplasia

04:27 - Common characteristics of hip dysplasia

05:14 - Who does it affect?

06:03 - What to look for?

07:30 - What to do to support a baby’s hip

09:33 - Devices and hip competence

11:07 - Extreme swaddling positions

12:55 - What to consider for management?

15:10 - What the research says

Watch Episode 226 on Youtube

For research and full show notes, visit the full website at:

https://jen.health/podcast/226

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

225 | Healing from Severe Disc Herniation Pain with Matt Hall Jul 20, 2022

Struggling with a disc herniation? Matt Hall discusses his perspective through rehabilitation and away from surgery. With a quick rundown of his previous symptoms throughout his professional baseball career, Matt explains his journey with different therapists and his hip restrictions. Then, he unveils his symptoms and the effect his beliefs had on his pain experience. With the use of epidurals, he provides insight into how his pain affected his daily life and his focus on disc herniation rehabilitation. Tune into his story through his herniated disc!

Develop true core strength and fire up the hips with the Coba Board Plus. With the architecture of the board and the extra resistance, you'll be able to fire up the whole body and teach the hips and lower back to coordinate with one another for full support Use code OPTIMAL at checkout! (affiliate link).

Get hydrated with LMNT water. No processed sugars and filled with electrolytes (sodium, potassium, and magnesium help lubrication and relaxation within the spine!) Get a free sample pack with every purchase. Click here!

What you will learn in this interview with

:

3:38 –Matt’s previous injuries throughout baseball

4:02 – Matt’s experience with therapists

5:44 – What restrictions did Matt experience?

6:18 – Matt’s disc herniation symptoms

8:38 – Did Matt’s beliefs about his symptoms affect his pain?

9:24 – How did Matt approach his symptoms: Epidurals

13:52 – How did Matt’s pain affect his daily life?

16:32 – Did Matt follow through with rehab or surgery?

25:37 – How does Matt avoid pain now?

27:54 – What is Matt focusing on now?

32:58 – Work with Matt

Items mentioned:

Matt's Website

To learn more about Matt and view full show notes, please visit the full website here: https://jen.health/podcast/225

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

224 | Nerve Blocks: Good, Bad? Jul 18, 2022

Curious about Nerve Blocks? DocJen and Dr. Dom provide clarity about nerve blocks, explaining what a nerve block is, the pros of nerve blocks, as well as how epidurals work. They distinguish surgical and non- surgical types of nerve blocks, and how it’s effect in pain affects the duration of impact. Finally, DocJen and Dr.Dom dive into opioid use, and the importance of movement as a tool to inhibiting pain.

Want to build foot strength? Research suggests wearing barefoot shoes increases foot strength by 60%. Use code ‘TOB’ to grab your very own VivoBarefoot shoes!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

00:15 - What is a nerve block?

01:39 - Pros of nerve blocks & surgical types

03:48 - Epidurals

04:36 - Non- surgical nerve blocks

05:28- Side effects vs duration of impact

10:30 - Opioids & tools to inhibit pain output

Watch Episode 224 on Youtube

For research and full show notes, visit the full website at:

https://jen.health/podcast/224

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

223 | What is Fascia with David Lesondak Jul 13, 2022

Could your pain points be fascia related? We have David Lesondak, a fascia expert, on to discuss what fascia is and its physiological function. As an integrative network of connective tissue, David shares how fascial manipulation has its own method of maneuver and how issues related to fascia can affect areas above or below the symptomatic area. Furthermore, David explains how to establish long-term fascial results and the physiological mechanism of the sensation of "release." Moreover, he provides insight on the function of the IT band, how to optimize tools, and how to approach clients with the sensations they may feel. Finally, David provides detail on how to add to fascial manipulation through at-home guidance. Let's dive in!

What does your fascia need? Adequate amount of hydration to slide and glide with ease and full support. Get hydrated with LMNT water. No processed sugars and filled with electrolytes (sodium, potassium, and magnesium help lubrication and relaxation within the spine!) Get a free sample pack with every purchase. Click here!

Sign up to be notified when the second edition of Devid Lesondak's book release

What you will learn in this interview with

:

2:50 – Why is David passionate about fascia?

3:02 – What is fascia and what is its purpose?

5:14 – How to work with fascia?

8:55 – Physiology of Fascia

12:51 – Stimulate the fascia and… for long-term results

15:57 – Physiology of the “release” sensation

20:51 – How fascial tissues in the feet affect the body up the chain?

25:43 – Should we roll out the IT band?

28:25 – Harder or softer foam rollers?

33:37 – What sensation should you be looking for?

36:54 – What to do at home to help your fascia?

38:21 – How do you know if you should get your fascia checked?

42:39 – How to seek out fascial integration?

48:21 - Learn with David

Items mentioned:

To learn more about David and view full show notes, please visit the full website here: https://jen.health/podcast/223

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

222 | Biceps Tendinitis: Inflammation or Degeneration of the Tendon? Jul 11, 2022

Diagnosed with a Biceps Tendinitis? DocJen & Dr. Dom break down what biceps tendinitis is and the paradigm shift from tendinitis to tendonosis or tendinopathy. Furthermore, they discuss the pathophysiology behind its prevalence amongst overhead or throwing athletes, how bicep injuries may be associated with rotator cuff injuries, and who amongst the general population is most susceptible. Finally, they explain the common symptoms associated with the diagnosis and run through a 5 step approach to rehabilitating biceps tendonosis: managing pain and isometrics, eccentric loading, dynamic movement, plyometrics, and considering the shoulder blade, pectoralis, and core.

Fire up the upper body with the Coba Board Plus. With the architecture of the board and the extra resistance, you'll be able to fire up the upper body and work in isometric and eccentric bicep exercises to rehabilitate that bicep into full function in not time! Use code OPTIMAL at checkout! (affiliate link).

For more exercises and a full 30 day plan that will hit every aspect of shoulder health, explore the shoulder plan on Jen.Health. 10-15 minutes every day, guiding you through how you can find relief through your own education and exploration. Start your free week with us now!

What You Will Learn In This PT Pearl:

00:54 - What is biceps tendinitis?

01:27 - Biceps tendonitis vs tendonosis

02:05 - Which athletes are at most risk

02:57 - Are bicep injuries related to the rotator cuff?

04:37 - Pathophysiology

06:24 - Who else is affected?

06:59 - Symptoms of Bicep tendonopathy

08:46 - Phase 1 to treat a biceps injury?

13:21 - Phase 2 to treat a biceps injury

15:48 - Phase 3 to treat a biceps injury

16:46 - Phase 4 to treat a biceps injury

17:44 - Phase 5 to treat a biceps injury

Watch Episode 222 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/222

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

221 | Training and Nutrition through Menopause to Support Your Body with Dr. Stacy Sims Jul 06, 2022

#womenarenotsmallmen Wondering how to optimize your nutrition & training in and around menopause? Dr. Stacy Sims dives into what menopause is and how vital it is to consider the changes that occur through menopause. She speaks about hormonal replacement therapy and menopause therapy, as well as key behaviours to consider: nutrition and training. She discusses the cultural stigmatization around menopause and whether or not high-intensity exercise is putting excess stress on the body. Fear lifting heavy? Dr. Stacy Sims dives into why heavy strength training is vital and how to navigate fear around joint stress. She describes how the guidelines of 150 minutes of moderate intensity a week is inappropriate for women going through menopause, and how to approach increases in belly fat. Finally, she discusses how to set up your day nutritionally, whether intermittent fasting is necessary, how to optimize muscle development and bone remodelling, as well as how creatine supplementation can be advantageous to brain, gut, and immune health. Grab a notebook and let's dive into how you can mitigate the effects of depleted estrogen, considering blood sugar and insulin, muscle atrophy, bone mass density, belly fat, creatine supplementation, and intensity of exercise.

Get 20% Off Dr Stacy's Microlearning courses that launches July 7th with code OPTIMAL!

Link to get free Hydration cheat sheet and get on the Microlearning Waitlist

Use code OPTIMAL and purchase any of the Microlearning

Vivobarefoot Discount:

Our foundations are everything. Our feet are everything. Our feet are our base of support and affect everything up the chain! A study revealed a 60% increase in foot strength from 6 months of wearing VivoBarefoot shoes. Strengthen your feet to build more resilience and move more with Vivo Barefoot! Use code “TOB” to get 15% off!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What you will learn in this interview with Dr. Stacy Sims

5:41 –What is menopause?

5:49 – Should we be doing hormonal therapy?

8:59 – Behaviors consider in and around menopause

9:22 – Cultural stigmatization around menopause

12:05 – Will exercise put more stress on the body around peri-menopause?

13:49 – Fear of joint stress of heavy lifts? Here’s what to do.

17:29 – Cardio training in and around menopause

21:07 – What to do about belly fat?

22:54 – How to set up the day nutritionally?

25:58 – Intermittent fasting around menopause?

31:14 – Can we mitigate natural muscle atrophy?

33:14 – Encouraging bone remodeling around menopause

35:28 – Supplements to support the body around menopause

39:45 - The Next Level Book & Learning ore with Dr. Stacy Sims

Items mentioned:

To learn more about Dr. Stacy Sims and view full show notes, please visit the full website here: https://jen.health/podcast/221

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

220 | Hip Labrum Tears Jul 04, 2022

Diagnosed with a Hip Labrum tear? DocJen & Dr. Dom breakdown what the hip labrum is and how a tear may have occurred. Explaining common characteristics of the diagnosis, they mention who is at most risk, symptoms of hip labrum tears, and explain the mobility and strength components of rehabilitation for a hip labrum tear. Let's dive in.

Grab Jen Health Annual Membership at almost 50% off!

Prevent muscle tears with the Jen Health platform. With 11 different plans to choose from and 3 phases for each plan, DocJen educates through movement with daily videos that help you optimize foundational core, understanding movement, muscle activations, functional workouts, and mobility within short snippets of time daily. Get nearly 50% off the year – that’s a $120 discount! Sign up now!

What You Will Learn In This PT Pearl:

02:46 - What is the hip labrum?

04:30 - How do hip labrum tears occur?

05:25 - Who is at most risk?

08:12 - Symptoms of hip labrum tears

10:08 - Rehabilitation - Mobility

16:13 - Rehabilitation - Strength

Watch Episode 220 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/220

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

219 | How to use Functional Nutrition to Improve Your Health with Andrea Nakayama Jun 29, 2022

Andrea Nakayama, functional nutritionist, explains her methods of strategically approaching symptoms from a root-cause based mindset. She discusses the 3 tiers of nutrition mastery and her best recommendation to identifying the source of your symptoms. With tracking in mind, she explains the importance of stool and elimination, and how the stool spectrum provides informative data about your health. Furthermore, she dives into gut bacteria, providing 3 key takeaways to allow the gut bacteria to flourish. As she explains 4 steps to creating an optimal meal, she approaches nutrition tests, blood glucose levels, and autoimmunity from a functional perspective. Listen in to learn more about functional nutrition!

Coba Board Discount:

Feeling your back or knees instead of your Glutes? Try the Coba Board Plus. With the architecture of the board and the different levels of resistance, you’ll be able to fire up those Glutes without injuring yourself! Use code OPTIMAL at checkout!

Grab Jen Health Annual Membership at almost 50% off!

Prevent muscle tears with the Jen Health platform. With 11 different plans to choose from and 3 phases for each plan, DocJen educates through movement with daily videos that help you optimize foundational core, understanding movement, muscle activations, functional workouts, and mobility within short snippets of time daily. Get nearly 50% off the year – that’s a $120 discount! Sign up now!

What you will learn in this interviewL

2:02 - What is functional medicine?

4:06 - 3 tiers of nutrition mastery

7:38 - Key to recognizing how food is affecting your digestion

10:46 - How to approach tracking

16:24 - Bristol stool chart - what the spectrum tells us

21:51 - Changing the bacteria in your gut

26:19 - 4 steps to an optimal meal

34:02 - Autoimmunity in women

37:20 - Testing for nutrition

40:34 - Getting from pathological range vs functional range

43:11 - Continuous glucose monitor

45:17 - Influencing autoimmunity

Items mentioned:

To learn more about Andrea and view full show notes, please visit the full website here: https://jen.health/podcast/219

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

218 | Muscle Strains: Why Do They Happen & What You Can Do! Jun 27, 2022

Could it be a sprain or strain? DocJen & Dr. Dom differentiate sprains from strains, describing their experiences with strain in gymnastics and football respectively. They have into the pathophysiology of strain, explaining why or when they may happen, common systems, risk factors, and causes for strains. Finally, they list how strain grades are diagnosed and the four phases of healing for strains! Tune in to learn more!

Grab Jen Health Annual Membership at almost 50% off!

Prevent muscle tears with the Jen Health platform. With 11 different plans to choose from and 3 phases for each plan, DocJen educates through movement with daily videos that help you optimize foundational core, understanding movement, muscle activations, functional workouts, and mobility within short snippets of time daily. Get nearly 50% off the year – that’s a $120 discount! Sign up now!

What You Will Learn In This PT Pearl:

02:43 - Sprain vs Strain

03:59 - DocJen & Dr. Dom’s experiences with strains

06:22 - Why do strains happen?

07:40 - Grades of strains

11:29 - Common symptoms

11:55 - Risk factors or causes for strains

15:15 - Approaching healing

23:01 - Why mobility is important!

Watch Episode 218 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/218

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

217 | Understanding Fitness Before, During and After Pregnancy with Gina Conley Jun 22, 2022

Movement and exercise is vital during pregnancy, but how informed do you feel? We’re bringing you this interview with Gina Conley to discuss lifting during pregnancy, as well as birthing positions. Gina explains her passion for pregnancy- specific exercise education as she felt uninformed during her pregnancy experiences. Then, she dives into the shifts that may occur between exercising in trimesters 1, 2, and 3, what to look out for, and how to optimize your training in each trimesters. Furthermore, she explains the importance of pelvic stability exercises and how a HIIT-lover may begin to approach their training while being pregnant. Finally, Gina provides insight into birthing positions, it’s relationship with epidurals, what contributed to stalling labours, and how supporting figures can support a pregnant women’s experience optimally! Let’s dive in!

Coba Board Discount:

Feeling your back or knees instead of your Glutes? Try the Coba Board Plus. With the architecture of the board and the different levels of resistance, you’ll be able to fire up those Glutes without injuring yourself! Use code OPTIMAL at checkout!

What You Will Learn in this Interview with Gina Conley:

3:20 - What inspired Gina’s interests in fitness for pregnancy

7:27 - What was missing from Gina’s experience with pregnancy?

14:35 - Lifting & exercise during the 1st and 2nd trimester

17:44 - Lifting during the 3rd trimester

22:17 - Pelvic stability exercises for connective tissue slings

26:06 - HIIT Training during pregnancy

31:11 - Do you need to birth on your back?

32:25 - What contributes to a prolonged labor?

34:40 - Gina’s programs

35;30 - How birthing positions change with an epidural?

39:17 - Supporting through pregnancy

45:26 - Gina’s words of wisdom on birthing

Items mentioned:

To learn more about Gina and view full show notes, please visit the full website here: https://jen.health/podcast/217

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

216 | 10 Different Sitting Variations for Work Days Jun 20, 2022

It’s time to change it up. DocJen & Dr. Dom preach changing up your position for at least 30 seconds every 30 minutes or 1 minute every hour. With the best posture being your next position, they describe 10 different sitting positions and how they are optimal!

Brentwood Home Bundle:

Is sitting on the floor uncomfortable? We highlight elevating the seat to make these sitting positions more accessible. Grab your Brentwood Homes Yoga Bundle for a non-toxic, versatile, and durable cushion! Click here!

What You Will Learn In This PT Pearl:

02:01 - What’s the best posture?

07:13 - 90/90 Shin Box position

09:35 - Pancake Seat

10:39 - Low Squat

11:56 - Short Kneel Position

13:16 - Big toe stretch

13:21 - Quad stretch

15:33 - Ankle Stretch

17:13 - Long sit

18:28 - Laying on your tummy!

Watch Episode 216 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/216

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

215 | Updated Nutrition for Pregnancy and Gestational Diabetes with Lily Nichols Jun 15, 2022

Is a low fat diet the best diet for pregnancy? Does blood sugar have a generational impact? Lily Nichols, registered dietician and certified diabetes educator, debunks misconceptions surrounding diet and gestational diabetes throughout pregnancy. Diving into generational impact and the importance of maternal nutrition for the baby’s lifelong health, Lily explains the importance of blood sugar control, pancreas health, and insulin production in pregnancy. Furthermore, she names the outdates guidlines on carbohydrate intake and micronutrient intakes, highlighting natural multivitamin sources. She describes the importance of eggs, organ meats, dairy, and fresh produce as concentrated sources of deficient vitamins and minerals seen in pregnant women. Finally, she speaks into vegetarian and vegan considerations during pregnancy.

Start the Barefoot Mini Course!

Barefoot Mini Course! This course is your best tool to get to the bottom of your foot, ankle, and toe issues! We have had members get rid of their plantar fasciitis, bunions, and tight achilles tendons after going through the course! As our special podcast community, you can even grab a discount with code OPTIMAL10. Join the Barefoot Mini-Coursenow!

What You Will Learn in this Interview with Lily Nichols:

3:00 - Why passion for pregnancy and nutrition

8:45 - Gestational diabetes & pancreas health

13:40 - Outdated guidlines on gestational diabetes

19:31 - Why breakfast is important in pregnancy & what to eat

28:11 - Natural multivitamins to eat

32:11 - Can you eat liver during pregnancy?

34:40 - How to make liver palatable

39:57 - Pregnancy Vegetarian

48:27 - What foods to emphasize and avoid for pregnancy

57:50 - Continue to learn with Lily

Items mentioned:

To learn more about Lily and view full show notes, please visit the full website here: https://jen.health/podcast/215

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

214 | Overtraining: How do you know when you've gone too far? Jun 13, 2022

Could you be overtraining? Estimates conclude that up to 60% of competitive athletes overtrain at some point in their career, however, overtraining can affect anyone. DocJen and Dr.Dom dive into progressive overload and how it relates to overtraining and functional overreaching. They explain the symptoms related to overtraining and how it can affect anyone. Futhermore, they discuss how acute chronic workload ratio and tracking can be used to understand if you are experiencing overtraining syndrome, and the key to optimizing performance: recovery. Let’s tune in!

Coba Board Discount:

Feeling your back or knees instead of your Glutes? Try the Coba Board Plus. With the architecture of the board and the different levels of resistance, you’ll be able to fire up those Glutes without injuring yourself! Use code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

01:51 - What is progressive overload & how it relates to overtraining

02:36 - What is functional overreaching?

05:29 - Consequences of overtraining symptoms & who it affects

08:57 - Acute chronic workload ratio

10:04 - How tracking can be important?

15:38 - Recover to elevate your performance

Watch Episode 214 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/214

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

213 | Why Getting Barefoot Can Help Your Back Pain with Ben Le Vesconte Jun 08, 2022

Could your feet be related to your low back pain? Ben, functional exercise specialist, briefly describes his journey through transitioning towards going barefoot. Explaining the biology simply and briefly, Ben explains how a barefoot shoe can help your back pain, who barefoot shoes are for, and the role of barefoot shoes in sport. He explains how long it may take for significant changes in foot function to be seen and why research uses big toe flexor strength as a measure of foot strength. Ben dives into orthotics, arch support, and how you can progress to running in barefoot shoes. Providing research, he provides insight on recent perspective regarding footwear, especially regarding immediate improvements in balance. Let’s dive in!

VivoBarefoot Discount:

Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini-course that comprises 10-minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the Achilles, knee, hips, and lower back. Join us and strengthen those feet! Use code “TOB” at checkout for a special discount!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in this Interview with Ben Le Vesconte:

2:34 - What led Ben into going Barefoot

8:38 - How might a barefoot shoe help you back pain

11:27 - Is there a transition period into barefoot shoes

14:54 - High Arches? Can you play a sport with barefoot shoes

17:11 - How long until you can see significant changes when wearing barefoot

18:47 - Why use big toe flexor strength to measure foot strength?

19:37 - Can you wear orthotics with your barefoot shoes? Should you wear orthotics at all?

23:47 -Do you need arch support?

28:04 -From walking to running barefoot - how to progress?

30:55 - From heel STRIKE to Heel STROKE

31:23 - Developing research on footwear

33:09 - Progressive overloading for shin splints

37:39 - Should kids wear VivoBarefoot shoes

39:30 - How VivoBarefoot shoes helps with balance immediately

41:46 - Check out VivoHealth

Items mentioned:

To learn more about Ben and view full show notes, please visit the full website here: https://jen.health/podcast/213

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

212 | Neck Herniations: How They Happen and What You Can Do Jun 06, 2022

Feeling tingling or numbness around the neck area? Been diagnosed with a herniation? DocJen & Dr. Dom dive into the different types of herniations, where it’s most prevalent around the neck, what symptoms correlate with the diagnosis, and contributing factors to the nerve-related symptoms. They explain nuances surrounding the herniation diagnosis, debunk myths about neck herniations and nerve-related symptoms, and provide their best tips to navigating your symptoms at home. Tune in!

Barefoot Mini Course:

Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini course that comprises 10 minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the achilles, knee, hips, and lower back. Join us and strengthen those feet! You can even grab a speicial discount using code OPTIMAL10 at checkout!

What You Will Learn In This PT Pearl:

02:31 - Where do people experience disc herniations most?

06:10 - Is stretching with herniations the best?

08:47 - Anatomy of the spinal vertebrae

11:56 - Nerve related symptoms & seeing a physical therapist

14:30 - Contributing factors to cervical disc herniation

16:50 - How to set up your neck for success

20:02 - How to promote stability

22:08 -How targeting below the neck can help the neck

26:07 - Breathing against resistance

27:13 - Shoulder blade awareness

27:47 - What did Dr. Dom’s dad do for his cervical herniation

Watch Episode 212 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/212

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

211 | Understanding Essential Oil Research and Effective Use with Jodi Cohen Jun 01, 2022

Can essential oils help digestion, detoxification, and recovery? We have Jodi Cohen, functional practitioner, author, and and founder of Vibrant Blue Oils, on to discuss the science and research behind essential oils. After Jodi unveils her journey through her passion for essential oil, she discusses how impactful essential oils can be on the vagus nerve, and therefore the rest, digest, and recover parasympathetic nervous system. She provides research on its effects on anxiety, depression and migraines, and how it plays a role in combatting mental health issues. Furthermore, she shares her oil blends: parasympathetic, lymphatic, circulation, and histamine balance, and the most optimal way of using essential oils. Finally, Jodi describes how oil pulling can be beneficial in preventing infections. Learn more about effective use of essential oil!

Join the Barefoot Mini Course!

Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini course that comprises 10 minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the achilles, knee, hips, and lower back. Join us and strengthen those feet! You can even grab a speicial discount using code OPTIMAL10 at checkout!

What You Will Learn in this Interview with Jodi Cohen:

2:47 - Why did Jodi get involved with essential oils?

5:08 - How does oil help high cortisol levels

7:56 - How essential oils help mental health

13:00 - Vagus nerve stimulation for epilepsy, migraines, depression

16:25 - Prescription model for vagus nerve stimulation

17:59 - Oil combinations for morning vs night

18:51 - Circulation Oils

24:30 - Is topically applying essential oils better?

25:51 - Marketing for essential oils

29:09 - What is oil pulling?

31:00 - Essential oils for allergies

32:53 - Learn more about Jodi

Items mentioned:

To learn more about Jodi and view full show notes, please visit the full website here: https://jen.health/podcast/211

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

210 | Tingling Hand? Could it be Cubital Tunnel Syndrome? May 30, 2022

Got tingling hands? DocJen & Dr. Dom discuss the Cubital Tunnel diagnosis including the anatomy of what could be contributing to the tingling symptoms and potential causes. Furthermore, they present risk factors and the few tests that contribute to the nerve compression associated with the tingling sensation. Then, they dive into more optimal positioning for the elbow and how you can introduce activate modification to ease symptoms. Finally, they provide insight on their top exercises, specifically focussing on nerve tensioning and shoulder blade awareness. Let’s dive in!

Join the Barefoot Mini Course!

Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini course that comprises 10 minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the achilles, knee, hips, and lower back. Join us and strengthen those feet! You can even grab a speicial discount using code OPTIMAL10 at checkout!

What You Will Learn In This PT Pearl:

02:25 - Where cubital tunnel stems from.

03:41 - What is causing your nerve compression?

05:45 - Risk factors for nerve compression.

06:52 - Tests for nerve compression.

08:05 - More optimal positioning for elbow.

09:06 - Activity modification for nerve compression.

10:28 - What to do for your nerve compression.

14:59 - Shoulder blade awareness can help.

Watch Episode 210 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/210

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

209 | Does Posture Matter with Lara Heimann May 25, 2022

Is posture linked to your pain? We have Lara Heimann, founder of the LYT method and physical therapist, to discuss whether or not posture matters. Lara provides insight on how posture is multifaceted and how it relates to energy, mood, movement efficiency, biomechanics, and pain! Debunking myths around how posture is the cause of all pain, Lara briefly discusses the neurology surrounding pain. Furthermore, Lara explains the research on the biochemical effects of posture and how it affects efficiency in different aspects of life, providing an awareness tool to become more aware of your posture. Let’s dive into all things posture!

Naboso Foot Health Discount:

Can your toes spread? Ideally, your toes should be able to move and splay with freedom as your fingers do. Naboso has the Toe Splay tool that will change your feet game! Grab your 15% discount using code ‘OPTIMAL‘ at checkout!

What You Will Learn in this Interview with

:

3:36 - Does posture matter?

6:55 - Is your posture the cause of your pain?

11:20 - Can posture impact your efficiency?

15:36 - A trick to optimizing your posture right now!

27:01 - Multifaceted perspective on posture

36:56 - How posture relates to the pelvic system

38:49 - Learn more with Lara

Items mentioned:

To learn more about Lara and view full show notes, please visit the full website here: https://jen.health/podcast/209

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

208 | Persistent Knee Pain with Running or Jumping? Is it Knee Tendinitis? May 23, 2022

Knee pain from running or jumping? Perhaps a knee tendonitis diagnosis? DocJen & Dr. Dom present current perspectives on understandings surrounding tendonitis and tendonopathy. As they describe the anatomy of the patella tendon, they dive into potential risk factors for tendonitis, stages of tendonopathy, and stages of rehabilitation for tendon re-modelling, Theu provide insight on whether or not ice is beneficial, the importance of activity modification, and the most optimal progressions to progressively loading the patella tendon. Learn how you can optimize your knees!

What You Will Learn In This PT Pearl:

02:25 - Anatomy of patella tendon

03:58 - Tendonitis vs Tendonosis

07:07 - Risk Factors for tendonitis

08:44 - Stages of tendonopathy

09:46 - Should you ice?

10:36 - The key is Activity Modification

12:53 - What to do for tendon remodelling?

15:27 -Adding load over time

16:38 - High repetition vs load & plyometrics

17:49 - Mobility & activations

Watch Episode 208 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/208

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

207 | Understanding Painful Sex and Urinary Incontinence with Dr. Sneha Gazi May 18, 2022

Struggling with painful sex? Leaking issues? This podcast episode is for you! We have Dr. Sneha Gazi on to educate you and provide insight on how you can begin to take ownership of your health issues through simple steps. Using her approach that combines Eastern and western schools of thought to health, she speaks about how she navigates patient issues. With body awareness being a necessary first step to treating pain, she offers a simple tool you can use to develop body and pelvic floor awareness. Furthermore, the explains how associated the diaphragm is with the pelvic floor and the importance of diaphragmatic breathing in pelvic floor health. Then, she uses relevant analogies to explain the factors that could be contributing to painful sex and incontinence, diving into the nuances of tightness and whether or not it is a strength issue. Finally, she unveils her passion for her non-profit organization and her own health journey. Tune in!

What You Will Learn in this interview with Dr. Sneha Gazi

4:17 - Eastern vs Western approaches to managing pain

6:58 - How you can develop body awareness & why its important

9:58 - How the diaphragm is linked to the pelvic floor

14:20 - What is causing your stress incontinence?

17:13 - Why do you have painful sex

20:33 - Step 1 to combating painful sex

24:26 - Step 2 to combatting painful sex

27:18 - Dr. Gazi’s Non-profit organization

34:22 - How does Dr. Gazi come back to herself being in so many realms?

42:07 - Learn more from Dr. Gazi

Items mentioned:

To learn more about Dr. Gazi and view full show notes, please visit the full website here: https://jen.health/podcast/207

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

206 | Why do I have corns at the bottom of my feet? May 16, 2022

Got corns? DocJen & Dr. Dom have got you covered with everything you need to know about corns. They explain what corns , how they develop, and how they differ from calluses. Then, they describe the differences between the 5 types of corns and how your footwear could be contorting majorly to the development of corn in your feet! Finally, they touch base with movement and how movement biases could be contributing to corns on your feet. Let's dive in!

What You Will Learn In This PT Pearl:

0:55 - What are corns?

01:55 - How does corn develop?

04:13 - Calluses vs Corn

05:05 - Types of corn

08:25 - Combatting Corn!

12:58 - Could movement biases be contributing to corn?

Watch Episode 206 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/206

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

205 | Transparency In the Meat Industry with Sean Lenihan May 11, 2022

Is Bison more nutritious than Beef? What labels should you look out for? We're re-discovering the meat industry, deciphering the nuances in labels and how you can get the most ethically and nutritious sourced meats. Sean dives into what brought him to the Bison business, explains what ruminants are, and why grass-fed is important. Furthermore, he unveils the truths about buying meat by the weight and how organs meats can be a naturally sourced multivitamin. Let's dive into the perks of Bison meat & how you can optimize your meat purchases.

Optimal Body Therapy Kit:

Wondering what equipment we use? We love our resistance bands, sliders, jump ropes, and towels! That's why we decided to create our own Therapy Kit! Grab a special discount using code "OPTIMAL25" at checkout! Along with your therapy kit, you will get a complementary 7-day low back plan. Click here!

What You Will Learn in this Interview with

:

3:30 - Why the bison business?

10:08 - Simplifying labels on the packaging for meat

16:33 - What are ruminants?

18:23 - Grass-finished vs 100% Grass-fed

20:56 - How does eating grass make the meat healthier?

30:49 - Why eat organ meats?

43:47 - Best Place to learn more about & purchase 100% grass-fed meat

Items mentioned:

Free Ib of 100% Grass-fed Bison - code 'OPTIMAL'

To learn more about Sean and view full show notes, please visit the full website here: https://jen.health/podcast/205

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

204 | 4 Lessons in Our First Year of Marriage with Doc Jen & Dr. Dom May 09, 2022

Whether marriage is around the corner or you're in a marriage currently, this podcast provides insight into relationships and maintaining an optimal relationship. Through examples, DocJen & Dr. Dom explore the topics of scheduling, awareness for your partner, communication, and goal-setting, and how these topics create harmony in a relationship! Let's dive in!

What You Will Learn In This PT Pearl:

03:24 - Importance of Scheduling

09:54 - Awareness for partner

16:23 - Power of Communication

22:19 - Setting up goals and intentions!

Watch Episode 204 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/204

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

203 | The Research Behind Mindfulness to Overcome Pain & Improve Health with Dr Shapiro May 04, 2022

Mindfulness vs meditation - what's the difference? Dr. Sharuna Shapiro unveils the science behind meditation and mindfulness. As she dives into her journey to finding truths within research on mindfulness, she discusses the beauty in patience, presence, and calmness that comes with meditation and how you can overcome "failing" at meditation. She uncovers how mindfulness can change your pain experience and how your relationship with pain can become more purposeful and functional. She provides a look into the physiological effects of meditation and her 4 secrets to starting and optimizing your mindfulness through meditation. As she deciphers her secrets, she speaks to neuroplasticity and the neural effects of self-compassion compared to self-shame. Finally, she explains how meditation in the morning and evening can be most optimal and how you can truly cultivate mindfulness from a place of grace and compassion.

FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain!

What You Will Learn in this Interview with

:

3:10 - How did Dr. Shapiro get involved with research?

5:52 - Can you fail at mindfulness?

8:30 - Did Dr. Shapiro practice mindfulness for pain?

10:52 - How can we break the cycle of pain with mindfulness?

14:11 - Shifts in hormones when practicing mindfulness

16:08 - How to start mindfulness & how long to practice to see benefits

19:11 - Mindfulness vs meditation

21:10 - How to navigate self-shame during meditation

24:28 - Neuroplasticity of mindfulness

27:43 - Science behind practicing meditation in the morning or evening?

30:20 - Where the title “Good morning I love you” came from

35:10 - How to introduce meditation when you don’t have time

37:28 - Learn more with Dr. Shapiro

Items mentioned:

To learn more about Dr. Shapiro and view full show notes, please visit the full website here: https://jen.health/podcast/203

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

202 | Osgood Schlatter - What's this bump on the front of my knee? May 02, 2022

Is your child complaining of pain with a bump on the front of their knee? It could be Osgood Schlatter. DocJen & Dr. Dom explain what Osgood Schlatter is and how it is a progressive injury, classified as an overuse injury. They address the research and how physical therapy can be up to 90% effective when addressing Osgood Schlatter. They hone in on how you can modulate activity, which exercises you could implement into your warm-ups and cool-downs that might be effective, and how a progression to single-leg dynamic work and explosive movement may be the journey to optimal rehabilitation! Let’s dive into Osgood Schlatter rehabilitation!

FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain!

What You Will Learn In This PT Pearl:

0:45 - What is Osgood Schlatter?

03:47 - It’s an overuse, chronic injury.

05:35 - What the research says

07:32 - Activity modulation

08:01 - Importance of warm ups and cool downs + exercises‌‌

11:57 - Specificity of physical therapy

1‌‌‌‌3:44 - Single leg dynamic work

14:40 - Explosive Movement & the extension mechanism

Watch Episode 202 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/202

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

201 | Understanding how Glucose Effects our Metabolic Health with Kara Collier Apr 27, 2022

Do you monitor your blood glucose level? We have Kara, registered dietician, and co-founder of NutriSense, on to discuss how blood glucose levels are a core marker of metabolic health. She dives into the health consequences of fluctuating blood glucose levels, and what levels to look fasted compared to post-meal. Furthermore, she expands on how blood glucose monitors are more beneficial than blood glucose laboratory values and how they can provide a more holistic perspective on metabolic health. Taking into account the affordability of blood glucose monitors, she speaks tot he four pillars of glucose control - nutrition, sleep, stress, and movement- and how glucose maintenance can be affected. Finally, she explores the topic of menstruation and how women can optimize their blood glucose health throughout the month. Learn more about the importance of blood glucose levels and how NutriSense is changing the game for ownership over health and personalized medicine!

Naboso Foot Health Discount!

Can your toes spread? Ideally, your toes should be able to move and splay with freedom as your fingers do. Naboso has the Toe Splay tool that will change your feet game! Grab your 20% discount using code 'OPTIMAL' at checkout (affiliate code).

FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain!

What You Will Learn in this Interview with

:

4:52 -What is CGM & why do registered dieticians care about it?

10:28 - Tangible health effects of unregulated blood glucose

15:36 - Optimal Glucose levels

18:05 - Reliability of blood glucose tests

22:11 - Can’t afford a CGM? Here are a few tips…

27:40 - Why eating closer to bed affects your glucose levels

29:44 - How does movement and exercise impact blood glucose levels?

34:02 - How is blood glucose affected by menstruation?

36:40 - How does stress affect blood glucose?

41:15 - Where to explore NutriSense

Items mentioned:

To learn more about Kara and view full show notes, please visit the full website here: https://jen.health/podcast/201

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

200 | Why Do We Get Pain & Will It Ever Go Away? Apr 25, 2022

Are you constantly in pain? Fearing movement because of pain? DocJen & Dr. Dom get to the roots of what could be contributing to your pain. As they reflect on their pain points, they explain the pillars of pain perception and the concept of pain thresholds. Using carr analogies to explain the importance of recovery and downregulation, they discuss how integral language, psychology, and environmental factors are in pain perception. Let's dive in!

It's giveaway time! For our 200th episode special, we're hoping to spread this free educational platform to 200 more people. If this or any of our podcasts resonated with you, share it with a friend or two. Most importantly, leave a review and send a screenshot of your review or your name to jen@docjenfit.com. Be one of 5 winners to win access to Jen.Health platform for a full year! It's time to take action over your health and change your movement game!

FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain!

What You Will Learn In This PT Pearl:

03: 34 - Relating to experience to pain

09:29 - What could be contributing to pain?

12:29 - Why do we perceive pain?

16:55 - Thinking about relieving pain by recovering your battery

22:50 - Shifting language around diagnosis & pain

25:03 - Movement is key

29:25 - Jen.Health vs PT printout

Watch Episode 200 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/200

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

199 | The Keys to Returning to Exercise Postpartum with Dr. Carrie Pagliano Apr 20, 2022

Can you run, do CrossFit, or lift during pregnancy? Prolapse or leaking preventing you from returning? We have Dr. Carrie on to debunk the common misconceptions around exercise & pregnancy. As she describes her journey to pelvic floor physical therapy and her current focuses, she relates to her patients having been through pelvic floor symptoms post-partum. She lists her step-by-step approach to returning to running or lifting with pelvic floor health and the importance of instilling the confidence back into mothers! Then, she dives into the psychological and biochemical manifestations of prolapse, providing insight into asymptomatic patients. Moreover, with an emphasis on education, Dr. Carrie speaks about how you can set yourself up for a successful pregnancy through scaling and modification techniques. Finally, she steers away from normalizing leaking and provides a 2-step approach to addressing your leaking issues! Let's dive in!

Naboso Foot Health Discount:

Can your toes spread? Ideally, your toes should be able to move and splay with freedom as your fingers do. Naboso has the Toe Splay tool that will change your feet game! Grab your 20% discount using code 'OPTIMAL' at checkout.

What You Will Learn in this Interview with

:

4:32 - How did Dr. Carrie get to pelvic health physical therapy?

9:05 - What is Dr. Carrie’s focus now

12:29 - How to return to running & lifting with pelvic floor issues

19:21 - Psychological implications vs biomechanics for prolapse

25:18 - Setting yourself up for a successful pregnancy

32:33 - Scaling & modifying throughout the

38:28 - “Welcome to the pee club” - Is leaking normal?

45:25 - Is online pelvic floor physical therapy a fluke?

50:00 - Active Mom Podcast

Items mentioned:

To learn more about Dr. Carrie and view full show notes, please visit the full website here: https://jen.health/podcast/199

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

198 | Stress Fracture in the Feet?! What To Do! Apr 18, 2022

Got stress fractures? DocJen & Dr. Dom explain what stress fractures are in the foot and what may have contributed to the onset of the fracture. They hone in on the importance of appropriately progressively overloading and getting real with where you are truly at. Then, they dive into how you can begin to address your stress fractures with 4 phases, explaining the importance of finding space in your feet, balance, snd progression! Tune in.

Naboso Foot Health Discount:

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What You Will Learn In This PT Pearl:

01:51 - What are stress fractures in the foot?

04;00 - Potential causes of stress fractures in foot

10:38 - Getting real with how prepared you are for the activity

12:09 - First step to addressing stress fracture

0‌14:41 - Phase 2 of bone healing protocol in foot

19:00 - Importance of space

21:43 - Phase 3 of bone healing protocol in foot

25:58 - Phase 4 of bone healing protocol in foot

28:30 - Challenging with a variety

Watch Episode 198 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/198

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

197 | From Diabetes & Sick to Fully Raw & Thriving with Kristina Carrillo-Bucaram Apr 13, 2022

Should you go Raw Vegan? Looking beyond just diet, Kristina takes you through the mental, physical and spiritual manifestations of the FullyRaw phenomena. As she walks us through her journey from her diabetes diagnosis to her transition to FullyRaw, to her co-op at university, and to her youtube channel, Kristina reflects upon her appreciation for the light the FullyRaw lifestyle brought her. In explaining her mission, she describes the ease in getting sufficient nutrients eating raw and debunks common pushbacks on the FullyRaw diet. Then, she discusses changes in poo and the difference between bloat and fullness. Finally, she emphasizes starting small, providing her insights on successfully transitioning into eating raw vegan. Tune in!

Vivobarefoot Discount:

Looking to transition into going BAREFOOT? As part of VivoBarefoot Health, they are providing a complimentary fundamental barefoot course along with a purchase of their Primus Lite or Tracker FG shoes. Use TOBto get 15% off, gain functionality back in your feet, and educate yourself along the way! Furthermore, VivoBarefoot Health offers barefoot assessment tools and online courses!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in this Interview with Kristina Carrillo-Bucaram

4:30 - Kristina's diabetes

13:06 - Going raw vegan post-30 days

17:20 - Reversing diabetes & starting a farmer’s market at university

24:40 - The start of Kristina’s Co-op

30:30 - Fully Raw Kristina on Youtube

37:27 - What did Kristina’s doctor say?

43:04 - Kristina’s mission

44:41 - Getting nutrients just eating raw plants

47:53 - Common pushbacks on the raw vegan diet

51:25 - Pooping more?

53:37 - Difference between bloating and fullness

58:46 - Where you can learn more with Kristina

Items mentioned:

To learn more about Kristina and view full show notes, please visit the full website here: https://jen.health/podcast/197

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

196 | Dowager's Hump - How do I reverse this hump? Apr 11, 2022

Got a hunched back? Wanting to prevent the hump? DocJen & Dr. Dom get to the meat of excessive curvature of the upper back, and how it can lead to postural and muscular compensations, breathing dysfunction, as well as sensory deficits. With a focus on posture, they dive into the Upper Cross Syndrome and Lower cross Syndrome as concepts that may simplify muscular compensations that are typically associated with the Dowager's Hump. By explaining the non-genetical roots of the Dowager's Hump, they provide empowerment to the idea that its musculoskeletal associations allow the hump to be reversed with movement every 30 minutes, posterior chain strengthening, front-body opening, and balance work! Finally, they take you through quick 5 minute recommendations to prevent the hump! Let's tune in!

Optimal Body Therapy Kit:

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PRX Gym Equipment Discount:

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What You Will Learn In This PT Pearl:

02:58 - Why is the hunchback more prevalent these days?

03:47 - Upper cross syndrome & lower cross syndrome

04:40 - Potential Consequences of Dowager’s hump

06:35 - The hump is not genetic

0‌‌8:41 - Rise in generalized kyphosis

10:20 - Your 5-minute hack to help your hump!

13:37 - Mobility & Strengthening exercises

17:34 - Multidirectional approach with balance work!

19:40 - Try moving for 2-5 minutes on the ground?

Watch Episode 196 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/196

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

195 | Health Hacks to Change Your Glucose and Improve Your Life with Jessie Inchaupse Apr 06, 2022

Should you track your blood glucose, even if you don’t have diabetes? Jessie Inchauspé brings us the truths surrounding sugar, carbohydrates and how blood sugar affects PCOS, mood, sleep, fatigue, cravings, and diabetes! As she stumbled upon the glucose monitor through her own journey of rediscovering her health after a diving accident, she shines light on the priority of blood glucose as a health marker. She explains glucose spikes and its physiological affect within the body, consequently providing 4 biohacks that can optimize your health through blood sugar regulation: clothing carbohydrates, eating vegetables first vinegar, and post-meal muscle contraction. Jessie hones in on the timing of carbohydrate and sigar consumption, and how to regulate blood sugar levels using Italian restaurants as an example. Moreover, she addresses what to avoid adding to salads and coffee, and whether or not alcohol mitigates blood sigar spikes in an optimal manner. With no difference in the physiological response to the sugar in joke and juice, Jessie hones in on the power fo fiber. Finally, she dives into the realms of breakfast, who fasting may be beneficial for, and how to optimize blood sugar levels after a good night’s rest. Grab your notebook & tune in!

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What You Will Learn in this Interview with

:

3:26 - Why is Jessie passionate about blood glucose levels?

9:11 - Should only people with diabetes care about their glucose levels?

10:51 - Can you track your glucose levels without a glucose monitor?

13:17 - What is a glucose spike we are trying to avoid?

17:57 - “Clothes that you put on your carbs are…”

19:45 - Is desert better than a sweet snack?

20:58 - Drink vinegar before your meal?

24:03 - What to do after you eat something sweet?

26:13 - How to optimize your blood sugar at an Italian restaurant?

28:55 - How does salad dressing affect glucose spikes?

30:20- Are glucose spikes from exercise bad?

32:08- Will wine before a meal mitigate glucose spike

33:38 - Cooking vinegar vs drinking it on glucose spikes

34:19 - The best alcohol to choose if you want to avoid glucose spike

35:49 - Juicing on glucose spikes

44:26 - 3 bigger meals better than 6 small meals?: Fasting & glucose spikes

52:48 - Solution when you have a craving

Items mentioned:

To learn more about Jessie and view full show notes, please visit the full website here: https://jen.health/podcast/195

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

194 | Squat Variations: Which one is best during back or knee pain? Apr 04, 2022

Wondering why squats get all the hype? Unsure why squats are actually beneficial? Confused about the different types of squats? DocJen & Dr. Dom explore the squat realm, redefining the “perfect” squat form. Providing insight on the functional benefits of squats and how the squat serves a purpose through daily life, they touch base with how you can find YOUR squat stance and how you can use variations of bodyweight squat to assess your biases and tendencies. They dive into high bar and low bar back squats, front squats, and safety bar squats, describing which squats are more quadricep or glute dominant, how the squats may challenge the body differently, and who each squat may be most beneficial for. Then, they debunk common misconceptions and provide explanations for the use of weightlifting belts and shoes! Find out why you should get squatting now!

PRX Gym Equipment Discount:

Looking for gym equipment? PRX performance has got you covered with a variety of gym equipment that you can easily store in a compact and easily accessible manner. Grab your PRX equipment now and grab a discount using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

02:14 - Activities of daily living: Why should we squat?

06:27 - Jen & Dom’s experience with squatting

10:05 - Squat Stance

13:03 - Assessing biases with variations of bodyweight squats to try

14:56 - Different types of squats‌‌

16:35 - Back Squats

20:16 - Should the knees come inward in a loaded squat

21:22 - When to use a weightlifting belt?

22:20 - High bar back?

23:51 - Front squat

24:40 - Safety Bar Squat

26:13 - Should you wear lifting shoes?

28:00 - Get your knees over toes with goblet squats!

Watch Episode 194 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/194

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

193 | Myth Busting Concussion Education with Dr. Molly Parker Mar 30, 2022

Symptoms persisting post-concussion? Worried about your concussion recovery? Wanting to learn more about concussions? We’ve got Dr. Molly Parker on to debunk common misconceptions surrounding concussions and provide current perspectives and education on the persistent post-concussion syndrome. As she takes us briefly through her concussion in 2011, she shares how her lack of education and guidance manifested through debilitating and persistent symptoms that she is currently still rehabilitating. She speaks about the current protocol and how symptoms are categorized for treatment. As a patient of all post-concussive treatments, she shares a general protocol and insight on what treatments may be beneficial to undertake. Emphasizing the goldilocks effect relative to concussion, she shines a light on how you can manage your energy to optimize your recovery without aggravating your symptoms. She speaks about why concussions are not graded on a severity spectrum anymore and when persistent post-concussion syndrome is diagnosed. Finally, she dives into her Concussion Compass platform, highlighting its all-encompassing post-concussion education for an affordable price! Let’s optimize concussion recovery with Dr. Molly!

Come Join Jen Health for Free!

It’s here! We have launched the Jen Platform! With 15-30 day plans to rehabilitate your pain points or hone in on awareness around a body part, we’ve got you covered with curated programs and you only have to spend 10-15 minutes a day! Additionally, you can create your own movement playlists and use the explore page to search for quick tips and gain immediate relief for your pain points instead of scrolling through Instagram! We’ve targetting health from the foundational pillars of breath, mobility, strength, and endurance to create this all-encompassing movement platform that will improve your mind-body connection and get you back to optimal health! At 33% off the year membership this week only, join us now!

What You Will Learn in this Interview with

:

4:03 - Dr. Molly's Concussion Story

7:30 - What leads to persistent post-concussion syndrome

11:29 - Different types of symptoms

14:36 - Which treatments helped Dr. Molly?

18:19 - Movement disorders, what Dr. Molly experienced, and what’s been helping her now

23:10 - How to optimize energy management post-concussion?

25:08 - What should be the immediate post-concussion protocol?

30:11 - Why concussions are not graded anymore

32:21 - When are persistent post-concussion symptoms diagnosed?

33:40 - What you can expect with the Concussion Compass

38:52 - Advice for struggling with access to care

42:40 - The mpact of concussion education

Items mentioned:

To learn more about Sarah and view full show notes, please visit the full website here: https://jen.health/podcast/193

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

192 | Chondromalacia: Pain On the Front of the Kneecap Mar 28, 2022

Dealing with pain on the front of the kneecap? Perhaps, diagnosed with it? DocJen & Dr. Dom have got you covered with what Chondromalacia is, how it may occur, and what you can do to address it. Honing in on the idea that symptoms are not necessarily correlated with imaging, they explain the origins of pain in the context of chondromalacia, and how mobility, developing the inner core, strength, and balance outline the pillars of rehabilitating from Chondromalacia. Let’s explore how we can rid that knee pain!

Knee Plan on Jen Health - Get a Free Week!

Need a Knee Plan? Join the Jen.Health platform to gain access to a 30-day plan that will help rehabilitate your knees from any aches or pains you may be experiencing. Through a multidirectional approach that includes mobility, muscle activations, core stability, strength workouts, and mind-body connection tools, we’re looking to create a safer and more beneficial environment for those knees! Let’s dive into physical therapy for your knees at home!

What You Will Learn In This PT Pearl:

01:15 - What is Chondromalacia?

02:40 - Symptoms don’t always equate to imaging

03:44 - How does chondromalacia occur?

08:28 - How to train more control in knees through strength

12:15 - The impact of the inner core with knee issues‌‌

14:31 - Strength exercises for knee pain

1‌‌‌‌8:30 - The power of training balance

21:48 - Key Takeaways

Watch Episode 192 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/192

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

191 | Understanding Hormone Health and Getting off Birth Control with Sarah Grace Meckelberg Mar 23, 2022

Wanting to come off birth control? Struggling to find a diet that works for you? Hoping to optimize hormone health? We've got Sarah Grace, dietitian, and licensed nutritionist, on to explore the realms of nutrition and how it relates to hormone health, birth control, and PCOS. With an emphasis on steps to compiling reliable and credible advice, Sarah describes whether or not intermittent fasting and the keto diet are beneficial for women. Through this discussion, she discusses optimal sources of carbohydrates and the truth around birth control. With masking effects of birth control, Sarah shares how birth control may be perpetuating the root causes of different symptoms and diagnoses. In light of getting to the root cause, Sarah provides her best tips on how you can optimize your physiology, while on birth control, and what to focus on coming off birth control. She dives into what the anti-inflammatory diet consists of and what lab/ blood tests to look into if you are wanting to approach your hormonal health. Finally, she dabbles into the world of supplements and its role in the birth control process.

Vivobarefoot Discount:

Looking to transition into going BAREFOOT? As part of VivoBarefoot Health, they are providing a complimentary fundamental barefoot course along with a purchase of their Primus Lite or Tracker FG shoes. Use OPTIMAL to get 15% off, gain functionality back in your feet, and educate yourself along the way! Furthermore, VivoBarefoot Health offers barefoot assessment tools and online courses!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in this Interview with

:

4:37 - How to combat the misinformation on the internet?

6:32 - Are they diets that can be harmful to women?

11:51 - Sources of smart carbs

14:11 - Why nutrition and educating online?

19:17 - The truth around birth control

22:28 - Wanting to get off birth control & approaching the root cause

27:30 - How to start optimizing your hormone health?

22:56 - Anti-inflammatory Diet

37:47 - Labs & blood work for hormone dysregulation

38:58 - Supplements to help to go off birth control

42:29- Recommendations for reputable companies

Items mentioned:

To learn more about Sarah and view full show notes, please visit the full website here: https://jen.health/podcast/191

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

190 | 3 Key Factors When Dealing with Sciatica Mar 21, 2022

Are you someone who deals with pain and tingling sensations that run down your leg? Been diagnosed with Sciatica, but don’t know where to start? Then you are definitely going to want to tune in to this episode as Dr. Jen and Dr. Dom dive into what Sciatica ism potential causes and what you can do to begin to desensitize your nerve symptoms. They share three main focusses to approaching Sciatica, diving into simple lifestyle changes you can make in order to help you live your most optimal life!

Optimal Body Therapy Kit Discount - Free Low Back Program!

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Vivohealth Foot Health Hub:

Reconnect to your more natural self. Vivohealth hub is a growing body of courses and experiences that guide you through the joys of moving more naturally. The hub includes content from natural health experts! Check out the Vivohealth Barefoot Courses and assessments.

What You Will Learn In This PT Pearl:

03:08 - What Sciatica is & potential causes

05:15 - How to desensitize your nerve symptoms

11:34 - Steps to creating safety within the body

20:26 - Best 3 tips for Sciatica

Watch Episode 190 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/190

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

189 | Understanding how the Whole Body Contributes to Chronic Pain with Dr. Perry Nickelston Mar 16, 2022

Feel like your health is compromised even though you've got nutrition, hydration, sleep, movement, stress? Nothing helping your chronic conditions? Dr. Perry shares a different perspective and approach to optimizing health. One that may be simpler, yet not emphasized enough. Dr. Perry shares the origins of his practice and how his practice has evolved as he learned more about how all the systems are truly integrated. Expanding beyond the exact pain point, Dr. Perry shines light on the lymphatic system as a system that connects the whole. With a common focus on nutrient delivery and doing more to see successful results, Dr. Perry shares how less is more and how it may be worth looking at the elimination phase of cellular health. Explaining fundamental physiology, Dr. Perry touches base with the importance of order, nasal breathing, the diaphragm m movement, and stress. With small bouts of tips, Dr, Perry shares the significance of the lymphatic system and how it can be your secret to truly optimizing your health. Finally, he explores the realms of paradigm shifts in pain science, how pain can perpetuate itself with psychological influences, and how pain and inflammation closely relate to efficient and adequate elimination. Let's take a trip down the lymphatic system!

What You Will Learn in this Interview with Dr Nickelston

:

4:32 - Is the pain point really the trouble area?

8:31 - Changing the narrative on what pain communicates

10:50 - Thinking about elimination to prevent sickness

13:01 - The importance of order

14:36 - 4 steps to begin addressing your lymphatic system

20:32 - How to know if you’re breathing through your diaphragm

26:59 - How breathing differently impacts our pain

32:39 - How has Dr. Perry’s practice evolved?

37:25 - Paradigm shifts in pain science

41:23 - The pain-fear cycle: anticipation, self-fulfilling prophecy, pain focus

44:47 - Learn more with Dr. Perry!

Items mentioned:

To learn more about Dr. Perry and view full show notes, please visit the full website here: https://jen.health/podcast/189

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

188 | Got foot pain? Is it Morton's Neuroma? Mar 14, 2022

Feeling tingling, numbness, radiating pain in your heel? Could it be Morton Neuroma? DocJen & Dr. Dom explain what Morton’s Neuroma is and the different grades of nerve-related symptoms that could be explained. They describe a few potential causes of Neuroma, including types of footwear or trauma to the foot. Utilizing research, they explain how MRI images may not correlate or confirm symptoms, and how treatment typically surrounds changing footwear, building ankle and foot mobility and strength, promoting relaxation in the foot, and addressing sources of persistent inflammation. Finally, they explain foot exercises to try. Let’s dive in!

VivoBarefoot Discount

Reconnect to your more natural self. Vivohealth hub is a growing body of courses and experiences that guide you through the joys of moving more naturally. The hub includes content from natural health experts! Check out the Vivohealth Barefoot Courses and assessments.

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

01:59 - What is Morton's Neuroma?

03:33 - Nerve-related symptoms

05:41 - Potential causes of Neuroma

07:22 - MRI’s do not necessarily confirm symptoms

08:09 - Potential Treatments

11:07 - Exercises to implement

12:28 - Addressing inflammatory conditions

14:49 - Tools to promote relaxation in the foot‌‌

17:05 - Foot exercises to try

Watch Episode 188 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/188

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

187 | Fulfillment through Food with Hollan Hawaii Mar 09, 2022

Thinking about eating more plant-based? Hollan explores the realm of vegan eating and how it can manifest in enhanced awareness and connection within your body. With 15 years of experience eating vegan, Hollan emphasizes that her journey continues to evolve and change over time. As she shares what inspired her passion for food, Hollan shares her best tips to giving vegan eating a try and how you can begin to make substitutes. She describes the changes she felt in her body with energy, mood, and overall health, and how she loved food while being healthy. She hones in on trusting the process and giving the body time to adapt to changes in food intake and how she progressed from a state of "not health" to "health." Finally, she speaks to the short-term changes you may feel when you first switch to vegan eating and the best type of oils to use. Let's dive into the world of plant-based eating!

What You Will Learn in this Interview with

:

2:42 - What drove Hollan’s passion for food?

5:30 - How does Hollan love food so much and be super healthy?

8:01 - Hate vegetables? How to make vegan eating more accessible?

10:50 - How did Hollan switch to becoming vegan & what changed within Hollan’s body?

15:34 - Basic switches to move towards plant-based eating

18:25 - Taking the time to actually try a diet change

21:51 - What Hollan changed to get to a state of “not health” to “ health” for Hollan?

23:50 - Changes when you switch up the way you're eating?

27:04 - Best types of oils to use & Hollan's vegan ranch

32:29 - Learn more with Hollan

Items mentioned:

To learn more about Hollan and view full show notes, please visit the full website here: https://jen.health/podcast/187

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

186 | I'm so flexible, but why do I feel so tight? Mar 07, 2022

Flexible, but still tight? DocJen & Dr. Dom discuss tests and ways to determine if you are hypermobile, speaking into the spectrum of hypermobility that ranges from localized to Elhers-Danlos Syndrome. Explaining the neurophysiology of tightness briefly, they dive into how you can reduce the sensation of tightness through strength, using examples to relieve tightness in the hamstrings, inner thighs, chest, quadriceps, and hip flexor tightness. They provide a few tips for passive stretching, yoga, and hypermobility, and discuss how mindful breathing can support tightness relief.

What You Will Learn In This PT Pearl:

03:11 - How do you know if you are hypermobile

04:25 - Spectrum of Hypermobility

05:15 - Elhers-Danlos Syndrome

07:25 - How to reduce the tightness sensation?

08:08 - TIghtness in hamstrings?

11:29 - Tightness at inner thighs?

12:50 - Awareness with yoga postures

13:38 - Tightness in pec areas?‌‌

14:40 - Quad Tightness?‌‌

15:24 - Hip Flexor Tightness‌‌

16:18 - Reduce tension in the body with mindful breathing

Watch Episode 186 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/186

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

185 | Overcoming Chronic Pain and Double Disc Herniations with Andrew Dettelbach Mar 02, 2022

Struggling with Chronic Pain? Debilitating pain keeping you from getting on with your daily life? Find yourself really flexible? Andrew walks the path of his EDS diagnosis, and how his chronic pain and many injuries took up the majority of his experience in sport from a young age. We take a peek through Andrew's perspectives on pain, whether or not it makes him want to stop moving, and his experience with his Herniated Disc. With Sciatica pain in both legs, Andrew speaks to how his treatment journey changed and progressed from the time of diagnosis. Andrew dives into some heavy-hitter recommendations to approaching movement with EDS and the importance of gaining control over extreme ranges of motion. Through the ridgid-hypermobile spectrum, he speaks to exploring the happy medium between the two to move the most optimally for you! Finally, he touches base with mindfulness as a main component to navigating pain. Instead of meditation or journaling, Andrew shares his conscious practice of mindfulness. With that, comes permission and a strong meditation to find time to downregulate and enter a true state of play. Tune in!

As a listener of The Optimal Body Podcast, we would like to offer a $20 discount for our all new Move 2 Improve challenge. Join in on the fun and let’s move together! Find out more details on our website, get your friends to tag along, and enter in to win some prizes! Use code ‘TOB20’ at checkout.

What You Will Learn in this Interview with Andrew Dettelbach:

4:03 - How Andrew approached having experienced chronic pain since 5

6:57 - What is EDS and is it related to chronic, systemic pain

10:00 - Did Andrew’s pain make him want to stop moving & is the brain becomes less sensitive to pain response

14:03 - Andrew’s Disc Herniation

12:37 - Focusing on the small wins

23:43 - Physical therapy & how Andrew progressed through his exercises

28:44 - Debunking the myths & what Andrew recommends

31:48- Addressing flexibility without control

37:10 -How Andrew defines mindfulness & how it helps his pain experience

44:24 - Whealth

Items mentioned:

To learn more about Andrew and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode185/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

184 | Our 4 Favorite Breath Exericses Feb 28, 2022

Want to start breathwork, but don’t know where to start? DocJen & Dr. Dom present 4 different breath exercises: variations of box breathing, extended breathing, the one-minute reset, and Wim Hoff Breathing. They dive into how to perform these exercises, how these different exercises can be advantageous, how breathing can be beneficial in mobility, and how breathing can optimize CO2 tolerance, especially done nasally. Let’s dive into breath work!

30 Days of Strength and Mobility Discount:

We’re focussing on Strength & Mobility this time around. DocJen is going to show up with you every day for 30 days to open up your mobility, build consistency, re-coordinate your core, and build some true strength. We’re getting to the roots of form and the body, moving you forward to feel something different. Grab a special podcast discount using code OPTIMAL20 at checkout! Join us before it’s too late!

What You Will Learn In This PT Pearl:

02:49 - Box Breathing

05:01 - Modulating stress/relax response with inhalers & exhales

06:19 - Extending breaths

08:08 - How to Box breath

10:38 - The One Minute Reset

11:36 - How to access the diaphragm & improving mobility

15:21 - Holotropic/ Wim Hoff Breathing

18:42 - Why breathing practices are important - CO2 tolerance‌‌

20:38 - Nasal Breathing

Watch Episode 184 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/184

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

183 | Healing Bunions, Plantar Fasciitis and more with Functional Podiatrist, Dr. Emily Feb 23, 2022

Are Bunions genetic? How does functional podiatry differ from traditional podiatry? Dr. Emily walks the path of bunions, plantar fasciitis, and other foot conditions through the lens of functional podiatry, She begins by explaining the importance of educating individuals about orthotics and the general foot types. Then, she explains how foot structure is not necessarily related to symptoms and whether or not your foot condition is genetic. By discussing the importance of spending more time barefoot and exposing the feet to different structures to optimize neurological feedback, she dives into how the nervous system manifests in the feet, how training function is beneficial, and the role emotions play in feet’ health. Let’s get your feet functional!

30 Days of Strength and Mobility:

We’re focussing on Strength & Mobility this time around. DocJen is going to show up with you every day for 30 days to open up your mobility, build consistency, re-coordinate your core, and build some true strength. We’re getting to the roots of form and the body, moving you forward to feel something different. Grab a special podcast discount using code OPTIMAL20 at checkout! Join us before it’s too late!

VivoBarefoot Discount

A study showed a 60% increase in foot strength by wearing VivoBarefoot shoes for 6 months consistently. They are shoes that work with your feet and not against them. Try them out and invest in your health. Use code ‘TOB‘ to get 15% off!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in this Interview with Dr. Emily:

3:08 - What is a functional podiatrist?

4:57 - What is a functional podiatrist?

6:44 - How to educate individuals out of orthotics

8:44 - Dr. Emily’s Foot Self-assessment

10:06 - Three types of feet: a starting place

11:11 - Disregarding the term “flat feet”

13:32 - Are your foot issues genetic?

16:11- Dr. Emily’s advice on preventing bunions when familial

19:02 - Treating function, structure, or both for bunions

22:34 - Toe & Spacers Naboso Technology for foot health

24:58 - Sensory ability with feet

27:52 - Barefoot Strong Book

30:43 - How emotions play a role in foot health

35:57 - Nervous system manifestations in the feet

36:56 - Learn more with Dr Emily

Items mentioned:

To learn more about Dr. Emily and view full show notes, please visit the full website here: https://jen.health/podcast/183

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

182 | How to Be There For Someone During Tragic Loss Feb 21, 2022

Unsure of what to say to someone going through trauma or loss? Following on from last week’s episode on what DocJen & Dr. Dom wish they’d known, going through a miscarriage. they discuss how to be there for someone during a tragic loss. From getting professional help with therapy to receiving support from those who have been through it, DocJen & Dr. Dom hone in on the uniqueness and subjectivity of tragic loss and how you support it, but from a place of comfort and acknowledgment. Using language to support healing, they emphasize providing space for the individual going through loss to approach you instead of providing unsolicited advice. They hone in on what may not be advantageous to say and how loss may persist and it’s about learning to navigate light with a loss potentially being a part of you. By highlighting setting up a healing environment, they discuss differences in approaching the healing process, barriers, and the impact of toxic positivity on the grieving process. As an individual who may be going through loss, communicate your needs to support your healing process.

30 Days of Strength and Mobility:

30 Days of Strength and Mobility! We’re focussing on Strength & Mobility this time around. DocJen is going to show up with you every day for 20 days to open up your mobility, build consistency, re-coordinate your core, and build some true strength. We’re getting to the roots of form and the body, moving you forward to feel something different. Through these shownotes, you'll still be able to get a special discount using code OPTIMAL20 at checkout! Come Join Our Community and Get Strong!

What You Will Learn In This PT Pearl:

03:28 - Getting through the psychological with therapy

05:20 - Support from those who have been through it

06:36 - Everyone has their own, unique traumatic experience

08:00 - What to say to someone experiencing loss

13:52 - Resources

15:10 - Let them know they don’t need to respond

17:06 - Self-advocacy: Let them come to you

19:06 - What not to say to someone experiencing loss‌‌

22:09 - It’s not about the pain going away‌‌

23:22 - Getting through Physical and emotional reminders & setting up a healing environment‌‌

30:04 - Different people process differently

33:25 - Bringing up barriers does not help‌‌‌‌

34:50 - Toxic Positivity & Grieving

36:36 - Other ways to let them know you’re thinking about them

Watch Episode 182 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/182

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

181 | Pelvic Organ Prolapse Surgery & Recovery with Katie Goss Feb 16, 2022

Going through pelvic organ prolapse? Considering surgery? Thinking about pregnancy? Katie Goss takes us through her story with multiple pelvic organ prolapses and her experience with the healthcare industry. As she educates more in an online space, through Whealth, she speaks to changing the realms within the healthcare industry and the importance of valuing child care. Furthermore, she describes her prolapse symptoms, providing insight into her initial experiences with pelvic floor physical therapy, and how it took time for her to find the right one. Providing the physiology behind prolapse and the different stages, she dives into what she did to return to running and lifting. Moreover, Katie discusses how pelvic organ prolapse is diagnosed and whether or not repercussions of her surgery persist. She gets vulnerable about pelvic pain and her decision to choose surgery, ultimately sharing the purpose behind Whealth! Tune in!

30 Days of Strength and Mobility:

30 Days of Strength and Mobility! We’re focussing on Strength & Mobility this time around. DocJen is going to show up with you every day for 20 days to open up your mobility, build consistency, re-coordinate your core, and build some true strength. We’re getting to the roots of form and the body, moving you forward to feel something different. Through these shownotes, you'll still be able to get a special discount using code OPTIMAL20 at checkout! Come Join Our Community and Get Strong!

What You Will Learn in this Interview with Katie Goss:

3:23 - Katie’s background - changing realms within the healthcare industry

7:16 - Educating more in an online space

11:57 - Valuing Childcare

13:11 - Valuing Childcare

17:52 - How did Katie return to running & PT

20:36 - What is Pelvic Organ Prolapse & the different stages

23:27 - Examinations & Diagnosis

25:40- How did Katie work on her prolapse

28:16 - Katie’s experience with surgery for her prolapse

31:20 - Did surgery help Katie’s symptoms

33:36 - Has Katie felt any repercussions after her surgery?

39:38 - The purpose behind Whealth

42:15 - Pillars of Whealth

Items mentioned:

To learn more about Katie and view full show notes, please visit the full website here: https://jen.health/podcast/181

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

180 | Going Through Miscarriage: What I Wish I'd Have Known Feb 14, 2022

Been through a miscarriage? Perhaps, loss? Are hospitals too generalized? Is the medical institution set up to treat trauma, the individual? DocJen & Dr. Dom get real about their recent experience with miscarriage. Loss, pain, trauma, healing – they discuss it all. From start to finish, Jen dives into her how her symptoms progressed and how she advocated for herself through her experience in the hospital. From lack of communication to an overwhelming and unnecessary amount of tests that repeatedly confirmed the loos of her baby, DocJen and Dr. Dom provide insight into the operations behind the medical system, insurance, finance, and the lack of general humanization when approaching patients. With an overarching emphasis on asking better questions, they express their concerns with the lack of patient-doctor communication, treatment protocols, and navigating choices in addressing a miscarriage. As DocJen gets vulnerable with her physical and emotional traumas throughout the experience, Dr. Dom faces the anger and frustration with the repercussions of feeling helpless with hospital orders. Finally, as they find their way through the healing process, they reveal the true realities of miscarriages and loss.

Optimal Body Therapy Kit:

Grab your Therapy Kit now! It’s a portable home therapy equipment kit with 12 pieces of professional physical therapy equipment for improved flexibility, stability & strength to reduce pain & improve muscular activation. This kit includes: 4 resistance band lengths, 4 resistance band loops, 1 pull up band, 1 jump rope, 2 sliders 2 towels and a mesh bag. And, when you purchase this kit, you will also get access to Dr. Jen Esquer’s 7 Day Back Pain Program for absolutely free. These are low-impact exercises that you can do anywhere you’re at with the use of your Optimal Body Therapy Kit. Grab an extra discount using code OPTIMAL10 at checkout!

What You Will Learn In This PT Pearl:

01:35 - Communities as an initial resource

02:50 - Options, Risks & figuring out your doctor’s language

06:15 - No matter where you are in the journey, it’s still a loss

10:49 - Miscarry & its done? The true impact on your body as a miscarriage

16:14 - Navigating repetitive confirmation of miscarriage

19:06 - Advocacy for yourself: Testing & financial communication

21:31 - Advocacy for yourself: Asking questions

23:12 - Insurance & the medical system‌‌

24:13 - Doctors need to communicate the pros and cons of every treatment‌‌

27:17 - Labor with miscarriage‌‌

38:20 - The importance of positions & how it affects examinations

44:27 - A miscarriage is not a day - how necessary is a DNC surgery?‌‌‌‌

49:31 - True aftermath of miscarriage‌‌‌‌‌‌‌‌

Watch Episode 180 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/180

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

179 | Fertility Optimization with Tasha Blasi Feb 09, 2022

Thinking about pregnancy? Curious about getting pregnant and how to stay pregnant. Tasha Blasi, the fertility consultant, provides us with a holistic approach to fertility. Utilizing science, space, energy, and support to form her unique approach, Tasha explains where her passion for fertility came about and the importance of root cause over science. Then, she discusses what she wishes she knew when during her IVF journey and the role mental clutter plays in physical illness. She dives into how you can begin to de-clutter the mind with one simple tool. Furthermore, Tasha provides insight into understanding the education behind fertility-specialized doctors, and the role of integrative medicine for fertility. Finally, Tasha discusses the role of stress and fertility, how you can optimize sperm and egg health by approaching your environment, the emotional vibrational stage, and how you can optimize your biological age to preserve fertility at an older age. Let’s dive in.

PRX Gym Equipment Discount:

Looking for gym equipment? PRX performance has got you covered with a variety of gym equipment that you can easily store in a compact and easily accessible manner. Grab your PRX equipment now! Use code OPTIMAL at checkout to get a discount! What You Will Learn in this Interview with Tasha Blasi: 3:38 - Where did Tasha’s passion for fertility come from 5:00 - 10 rounds of IVF - did anything change throughout the process? 8:07 - Root cause over 11:03 - What Tasha wishes she knew during her journey? 12:26 - The best mental tool to address your emotions 12:26 - Conventional shoe vs minimalist shoes 18:36 - Fertility-specialized doctors & their role in integrative medicine 21:34- Relax & get pregnant? 26:15 - Optimizing sperm & egg through your environment 29:42 - Emotional vibrational scale 33:25 - Getting pregnant at an older age 37:08 - Last tip bit from Tasha & where you can learn more with her

Items mentioned:

Tasha’s Website

Tasha’s Instagram

To learn more about Tasha and view full show notes, please visit the full website here: https://jen.health/podcast/179

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

178 | Abs vs Core: What is The Difference? Feb 07, 2022

Abs vs Core? Is there a difference? DocJen & Dr. Dom dive into the anatomy of what we know as the abs and how that differs from the true core. They provide insight into the transverse abdominal activation, how it may relate to back pain, and where belts for lifting should be considered. Furthermore, they discuss the importance of midline stability, providing cues and descriptions of their 3 favorite ab and core exercises. Let’s dive in!

What You Will Learn In This PT Pearl:

01:09 - Anatomy of the abdominal region

02:04 - TV activation & core

03:22 - Anatomy of true core & midline stability

06:00 - Belts, the core, and lifting

07:33 - Fundamentals of ab exercises

14:40 - Core exercises

20:40 - Learn with Jen about the core!

Watch Episode 178 on Youtube

We think you’ll love:

For research and full show notes, visit the full website at: https://jen.health/podcast/178

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

177 | When and Why are Barefoot Shoes Recommended with Physical Therapist, Dr. Laura Kummerle Feb 02, 2022

Want to transition into barefoot shoes? Dr. Laura, doctor of physical therapy, preaches optimal foot functionality by spending time barefoot, but with safety and slow progression. As a gymnast, she spent much of her upbringing barefoot, however, with several foot fractures, she briefly speaks into how combining the use of the minimal shoe and conventional shoe can be beneficial in transitioning to going fully barefoot! She provides insight into why your feet may be in pain after wearing barefoot shoes, and how minimalist shoes differ from the conventional shoe. Furthermore, she speaks about how the physical therapy industry is evolving and becoming more popular amongst athletes, how in-clinic experiences differ from online physical therapy sessions, and whether physical therapy can be for everyone. She speaks about movement diets and the importance of introducing variety and reflection in approaching movement and health! Let’s dive into the world of optimal foot health and physical therapy with Dr. Laura!

VivoBarefoot Discount

How may VivoBarefootshoes be beneficial? Through building strength in the foot and teaching the foot to accommodate your own body! A study showed a 60% increase in foot strength by wearing VivoBarefoot shoes for 6 months consistently, and you a little over 3 months to return your shoes. Try them out and invest in your health. Use code ‘TOB‘ to get 15% off!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in this Interview with Dr. Laura

3:00 - What drove Dr. Laura’s passion for physical therapy

4:13 - Is physical therapy becoming popular amongst athletes?

5:22 - Where does the “paradigm of perfection” come from?

6:48 - Physical therapy in clinic vs online

10:16 - Can physical therapy be for everyone?

12:24 - Conventional shoe vs minimalist shoes

15:30 - Why your feet may be hurting wearing barefoot shoes?

17:47 - Navigating the transition to barefoot shoes

20:06 - Explaining movement diets

21:13 - What exercise can look like for YOU

23:08 - How to add exercise to reduce aches/ injuries

24:14 - Starting movement assessments & maintaining consistency

26:14 - Differentiating between soreness & pain

27:27 - Improving range of motion vs reducing stress

28:20 - How do you know if you’re drinking enough water

30:30 - Do you need to self-assess?

32:57 - Learning more with Dr. Laura

Items mentioned:

To learn more about Dr. Laura and view full show notes, please visit the full website here: https://jen.health/podcast/177

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

176 | Why Do I Get So Sore?! Best Treatments for Soreness Jan 31, 2022

Dealing with soreness? Concerned about your soreness? DocJen & Dr. Dom dive answer frequently asked questions about the science behind soreness. Diving into what delayed onset muscle awareness is, where you might feel it, and why soreness occurs, DocJen & Dr. Dom describe the types of exercises that might elicit a greater soreness response and what other factors could be contributing to the degree of soreness felt. As an adaptation mechanism, they provide insight into whether or not soreness is bad and how you can distinguish between pain and soreness. Finally, they provide their best tips for managing soreness and discuss soreness in relation to heat, ice, foam rolling, massage guns, and massages! Let’s dive in!

What You Will Learn In This PT Pearl:

02:21 - What are DOMS?

04:54 - Why we get DOMS

05:47 - Types of exercise that might

06:18 - Other factors contributing to the degree of DOMS

09:46 - Brain Protection: Are DOMS bad?

10:55 - Pain indicating damage vs pain indicating adaptation

14:19 - Management of DOMS

17:45 - Heat vs Cold for DOMS

20:47 - Foam rolling & massage guns for DOMS

Watch Episode 176 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/176

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

175 | Understanding Back Pain and Physical Therapy Jan 26, 2022

Struggling with back pain? Feel like your back pain is never getting better? Tim Reynolds and Bryan Guzksi, physical therapists, take you from PT school to clinical practice as they hone in on how their curiosity drove their career path. Then, they discuss the psychology behind back pain and how you can trust that your back pain will resolve. In the name of research and clinical experience, Tim & Bryan share how physical therapy can support back pain and the best ways in which you can address your back pain as you navigate the world of physical therapists to find your optimal one. As they provide tips in finding a physical therapist, they discuss the importance of shifting language around the medical diagnosis and how language plays a role in instilling fear in patients. As psychology plays an immense role in pain perception, they provide their best tips to navigating the fear around back pain, how to set yourself up for success at your medical appointments, and how education about pain science should be consensual and on the patient’s terms. Finally, they share the purpose behind their book and how practitioners and the general public get educated now! Let’s dive in!

PRX Gym Equipment Discount:

Looking for ways to work out at home or create your own at-home gym? DocJen & Dr. Dom used PRX performance to build their at-home gym. With innovative designs to t store and set up your gym to make a small space feed big, smash your next product with quality-conscious PRX Performance equipment! You can also grab and extra discount using code OPTIMAL at checkout!

What You Will Learn in this Interview with Tim Reynolds and Bryan Guzski

3:54 - How and why did Tim specialize in the spine?

5:08 - What is the benefit of residency?

10:58 - Did residency help imposter syndrome?

11:54 - How can you trust that your back pain will resolve

14:55 - How physical therapy supports back pain

18:05 - How to find YOUR PT?

22:29 - Shifting the language around medical diagnosis

24:46 - Navigating fear around back pain vs what’s really happening

30:21 - How to get the most out of your medical appointments

40:04 - Inspiration behind the book

43:36 - Purpose behind the book

39:57 - Is there an easy method to calculating caloric needs

47:13 - Where you can find the “Movers & Mentors” book

Items mentioned:

To learn more about Tim & Bryan and view full show notes, please visit the full website here: https://jen.health/podcast/175

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

174 | The importance of warm-ups & cool-downs Jan 24, 2022

Do you warm-up? Cooldown? At times, warm-ups and cool-downs feel unimportant or a waste of time, however, DocJen & Dr. Dom break the confusion in this episode. With a high emphasis on specificity, they explain the importance of strategically warming up the body to prepare for the upcoming movement and cool down to truly downregulate the system and facilitate recovery. After explaining the RAMP protocol, explaining neuromuscular coordination and proprioception, they provide examples of an optimal warm-up for running, lower body strength, and HIIT workouts. Then, they dive into how you can optimize your cooldowns, and Dr. Jen explains why she loves to use mobility flows and core at the end of her workouts to downregulate the system gradually. Let’s dive in!

VivoBarefoot Discount

Allow your toes to breathe, and give your foot the space and environment to move through its full range, gain mobility, and strength from within. Gain functionality back in your feet as you give back to the environment with VivoBarefoot Shoes! As a listener of the podcast, get 15% off using our code at checkout using code “TOB“.

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

03:36 - When are warm-ups important?

05:13 - RAMP Protocol

09:34 - Why do you need to warm-up

12:16 - Warming up for a run

14:47 - Warming up for the deadlift

17:47 - Warming up for HIIT workouts

19:10 - How to optimize your cooldowns?

22:30 - Mobility & core at the end of workouts

24;09 - What the research says.

Watch Episode 174 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/174

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

173 | How to Lose Weight by Eating More with Jason Phillips Jan 19, 2022

Lose weight by eating more or less? Jason Philips takes us back to his teens as he shares his perspective on dealing with Anorexia Nervosa. With his story inspiring his passion for nutrition education, he simplifies the rabbit hole of fat loss and nutrition, explaining caloric maintenance, restoring biofeedback, and true stress management. Through his triangle of awareness approach, he speaks about how you can set yourself up for your most optimal fitness journey and how to approach dieting according to your goals. Furthermore, he explains body signals that may arise when disordered habits have a physiological effect, clarifies the theory behind eating more to lose weight, the quality of nutrition and explains the nuances in physiological adaptations to caloric deficits for weight loss. Immerse in the simplified truths around our physiological adaptations!

Paleo Valley Discount:

Dr. Jen & Dr. Dom swear by Paleovalley because they know everything that is in their beef sticks and can trust the ingredients list. There’s no vague labeling or words they don’t understand on the packaging! Stack them up in your pantry using code ‘OPTIMAL’ to get a 15% discount at checkout.

What You Will Learn in this Interview with Jason Philips

4:13 - Why Jason is passionate about nutrition education

6:45 - Was Jason diagnosed with an eating disorder?

6:11 - How did Jason heal his relationship with food?

14:58 - Triangle of awareness and aligning your fitness journey

18:22 - Starting blocks to creating YOUR triangle of awareness

22:20 - Dieting for fat loss?

26:15 - How to set up yourself up

29:03 - Eat more to lose weight?

33:23 - Body signals that something may not be right

35:55 - Exercise & managing nutrition for fat loss

39:57 - Is there an easy method to calculating caloric needs

42:55 - Is the fast food calorie = whole food calorie

48:21 - Where can you learn more with Jason

Items mentioned:

To learn more about Jason and view full show notes, please visit the full website here: https://jen.health/podcast/173

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

172 | Back Pain with Core Exercises?! What Does That Mean? Jan 17, 2022

Is a weak core giving you back pain? Feeling your low back during core exercises? Will core workouts rid your back pain? DocJen & Dr. Dom debunk common myths surrounding the relationship between core exercises and back pain. Clarifying the possible roots of back pain, they explain the how the biopsychosocial model in relation to expectations, mindsets, and beliefs surrounding interventions and pain perception. Furthermore, they dive into the anatomy of the core and what it encompasses, how movement can inhibit pain, the perks of strength training for overall back health, and how to begin and progress core exercises to truly optimize integrity and coordination throughout the body. Let’s get the fact straight about core & back pain!

Coba Board Discount:

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What You Will Learn In This PT Pearl:

02:32 - WIll core exercises cure your back pain?

05:00 - Is all back pain a consequence of a weak core?

08:04 - Why core exercise may be helpful for some individuals?

10:33 - Research on Strength training

13:55 - 4 Types of Core Movements

15:48 - Is there bad movement? Is it always correlated with pain?

16:36 - Move in different ways to build core integrity

17:56 - How the biopsychosocial model is related to pain

22:22 - How to start addressing the core

24:56 - How to progress core exercises

17:56 - Relieving symptoms to relieve symptoms

Watch Episode 172 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/172

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

171 | Breaking Down the Neuroscience of Pain, Trigger Points and Manual Therapy with Dr. Alex Anderson Jan 12, 2022

Dealing with recurrent, current chronic pain? Is pain all in the mind? Wondering how different techniques are helping your pain? We have Dr. Alex Anderson, Board-Certified Clinical Specialist in Orthopaedic Physical Therapy, on to break down the shifts in pain science and why pain is important. Using the biopsychosocial model, Dr. Alex addresses pain through a biomedical perspective, and how psychosocial factors can affect pain perception too. Then, she dives into chronic pain and how pain is interpreted in the brain through inputs of threat stimuli. Discussing chronic pain modulation, she dives into the physiology of Fibromyalgia and how plasticity in the brain makes pain plastic too! Finally, she provides insight into how manual therapy techniques modulate pain, specifically looking at joint mobilizations, trigger points, and dry needling. Let's dive into the science of pain!

Coba Board Discount:

Feeling your low back? Grab your Coba Board. Get your glutes activated optimally during deadlifts and squat variations and get a great full-body resistance workout by activating the core activating and firing up the upper body. Load up the body effectively and safely with your very own lightweight and easily storable Coba Board, using code ‘OPTIMAL‘ to get 15% off at checkout.

What You Will Learn in this Interview with Dr Anderson:

4:07 - Consent on pain education

6:23 - Shifts in pain science & do we need to get rid of pain?

9:51 - Contributors to pain

12:35 - How the Central Nervous System works

14:46 - Brain & Physiology of Chronic Pain

18:54 - Fibromyalgia

20:21 - Plasticity of pain

23:39 - How do manual therapy techniques and tools help pain?

26:30 - What is manual therapy doing physiologically in the body?

32:18 - What are Joint Mobilizations?

33:47 - Dry Needling

39:27 - How do trigger points form?

43:03 - How does acupuncture differ from dry needling?

45:00 - How Dr. Alex is exploring her pain

49:58 - Learn more with Dr. Alex

Items mentioned:

To learn more about Dr. Alex and view full show notes, please visit the full website here: https://jen.health/podcast/171

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

170 | Reduce Your Symptoms of Bloating Jan 10, 2022

Bloated often? Dr. Jen & Dr. Dom break down the anatomy and different components of the gut. After discussing their experiences with gut issues, they dive into how gut mobility and motility relate to fascial connections. By describing different manual techniques to help reduce that bloat, they hone in on the importance of diaphragmatic breathing and the role of the nervous system, as well as different movement patterns that can ease the pressure in the gut.

Free Week on Jen Health!

Are you someone who needs a plan to get going? Worried about accountability or the ability to stay consistent? Come join our Jen Health membership and we will remove the thinking for you! There are 12 plans that you get access to based on what your main painpoints or target areas are. The best part, you can get a FREE WEEK when you sign up! Come join the community today! You could even grab a special discount using code OPTIMAL at checkout.

What You Will Learn In This PT Pearl:

02:55 - What is Motility?

03:55 - Dr. Jen's twisted colon

08:20 - Dr. Dom's Inguinal Hernia

12:05 - Gut Fascia

14:15 - How Breath is a gamechanger for bloating

18:46 - Gut Massage for large intestine mobility

21:53 - Elongating abdomen in a relaxed position

23:27 - Going upside down

Watch Episode 170 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/170

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

169 | Pregnancy, Pelvic Floor and the Post-Partum Journey with Dr. Breanna Welsh Jan 05, 2022

Whether you are looking to get pregnant in the near future, are pregnant, or are due soon, Dr. Breanna covers it all in the interview. As a board certified physical therapist with post-doctorate training in obstetrics and pelvic health, and a mother of three, she dives into the lack of education about the birthing process and where you can find resources to get educated. As she rides the wave of her birthing experiences and the differences between them, she dives into the psychological and physical trauma she experienced. Explaining the roles of doula, the OBGYN, and the midwife in the birthing process, Dr. Breanna explains the importance of finding the most optimal birthing position for you. Then, she dives into tools to prepare the body for labour, what tears are normal and of concerns post-partum, diastasis and prolapse, as well as Episiotomy. In light of preventing pelvic floor and core dysfunction, she provides her best core cues and how you can prevent dysfunctional tears post-partum. Lean into how Dr. Breanna navigated her birthday and her expert advice!

What You Will Learn in this interview with Dr. Breanna Welsh

3:49 - Dr. Breanna identifies the differences between her 3 births

7:46 - Why is there lack of knowledge on how to birth

10:10 - Resources for birth & pregnancy

12:34 - What is a Doula?

16:00 - Dr. Breanna’s Trauma during birthing

21:00 - Why is birthing in your back common & recommended?

23:33 - Positons for birthing

26:04 - Tools to prepare your body for birthing

31:06 - Is diastasis and prolapse normal during pregnancy?

32:52 - When should you see a pelvic floor therapist?

35:38 - Differences in dysfunction with multiple births & prolapse

38:17 - Cues for pelvic floor and core awareness

42:20 - What is an Episiotomy?

44:09 - Preventing the risk of tears during birthing

47:30 - Did Dr. Breanna predict her third pregnancy accurately?

54:25 - Finding what works for you is key

56:11 - The importance of support

Items mentioned:

Go here for full show notes and resources: https://jen.health/podcast/169

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

168 | Sustainable Goal Setting for the New Year Jan 03, 2022

New Year, New You? Creating new year resolutions? Perhaps not. It’s not about re-inventing yourself or changing who you are, but about how you develop and grow everyday. As DocJen says, “It’s about continuing to be aware and create evolving pattern of YOU throughout the years.” DocJen & Dr. Dom dive into how you can make sustainable goals for the new year! Debunking expectations typically seen in many personal development programs, they dive into their method of couple goals and how writing down affirmations can be empowering. Using their own examples, they explain their process in creating goals and how you can begin to get REAL with your goals this year. With emphasis on the 1% rule to create small and achievable steps to your final goal, try rid failure and hone in on awareness and accountability. Let’s let go of perfection and dive into 4 ways you can optimize each month.

What You Will Learn In This PT Pearl:

2:05 - Method of Couple Goals

5:08 - Whatyou get told at personal development programs

5:55 - Is writing down affirmations helpful?

6:44 - How do we set up our goals?

11:26 - Get real with your goals

12:39 - Failure is a tricky word

14:00 - The process of continual assessment with accountability partner

15:26 - Accountability for Dr. Jen

17:21 - Consistency

19:07 - Let go of perfection

20:00 - Sunmarizing key takeaways

Watch Episode 168 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/168

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

167 | Cultivating a Sacred Union in Relationship with Stefanos Sifandos Dec 29, 2021

Heard of the attachment theory? Perhaps sacred union? Wanting insight into the psychology of cheating and sex addiction? Sick of social pressures influencing your relationships? Curious about freedom in a relationship? We have Stefanos Sifandos to discuss the intricacies and aura within relationships as he leans into the vulnerability and humility that comes through his story of childhood trauma manifested through behaviors of sex addiction and cheating. After riding the wave of his coming-of-age journey epiphanic perspective, he explains how he found health within his relationships by living what he preached. He provides insight into finding freedom within a relationship and inviting trusted individuals in to help you see parts of yourself you can’t see. By honing in on awareness as the first step, he provides an example of shifting into embodied action and how you can lean into your own healthy relationship. Then, Stefanos dives into how you can navigate resistance against open expression within a relationship and how you can identify if couple’s work or self work is needed to help a relationship heal through the attachment theory. Finally, Stefanos defines Sacred union in his words and how it relates to sacred sexuality. Let’s unpack all things relationships with Stefanos!

What You Will Learn in this Interview with Stefano:

2:00 - Why did Stefanos choose to work with relationships

6:36 - Living what you preach

11:18 - Where cheating stems from & Stefanos journey with sex addiction

17:38 - How to define freedom in a relationship

20:27 - Seeing parts of you that you can’t see

23:08 - “We need more than awareness, but awareness is a great starting point”

25:06 - Example of shifting from awareness & installing consistent, embodies action in life

26:57 - What defines a healthy relationship?

28:47 - What to do if open expression is met with resistance in a relationship?

32:11 - Self-work versus couple work

34:00 - Defining the attachment theory

37:34 - What is Sacred Union?

42:02 - Are Sacred union & sexuality related?

43:15 - Get coached by Stefanos & learn more!

Items mentioned:

To learn more about Stefanos and view full show notes, please visit the full website here: https://jen.health/podcast/167

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

166 | Spinal Stenosis: Is it Normal and Are You Doomed? Dec 27, 2021

Been diagnosed with Spinal Stenosis? Fear loading the spine or moving around it? DocJen & Dr. Dom dive into what’s happening with the spine when diagnosed with Spinal Stenosis, the research around its prevalence, and who may be more prone to the diagnosis, explaining the potential causes of Spinal Stenosis. They explain Spinal Stenosis as an extension-based diagnosis that requires flexion-based treatment, the role core exercises play in treatment protocol, whether inversion tables are necessary, and how posture relates to Spinal Stenosis. They present the research on physical therapy versus surgery protocols for treating Spinal Stenosis, and what you can begin to do to address it. Let’s dive in!

Coba Board Discount

Feeling your low back? Grab your Coba Board. We hear our community share their stories about how using the Coba Board has changed their low-back pain game. How? By truly activating your glutes. it’s time to feel something different. Work with different resistances and a specially shaped board to help you activate your glutes, safely load your spine, and prevent your low back or quads from overcompensating. Use code ‘OPTIMAL’ at checkout .

What You Will Learn In This PT Pearl:

2:55 - What is Spinal Stenosis?

4:45 - Where does Stenosis occur?

5:57 - Why does growth occur and what does that mean?

7:39 - Do you really need inversion tables?

9:35 - Research around spinal stenosis

11:08 - Causes of Stenosis

15:11 - Stenosis is an extension-based diagnosis

16:22 - Will core exercises heal your spinal stenosis?

18:45 - How does posture relate to stenosis?

19:14 - Research on physical therapy vs surgery for stenosis

22:43 - Treatment/ Avoiding spinal stenosis

Watch Episode 166 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/166

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

165 | Calling in the One with Christine Hassler Dec 22, 2021

Sick of social pressures influencing your relationships? Curious about how to overcome arguments in relationships? Want to understand the difference between momentary infatuation and reality? Curious about true love? Feel like your past is getting in your way of a successful relationship? We've got you covered with an insightful interview with Christine Hassler. Firstly, Christine discusses how to separate your relationships from socio-cultural expectations and how to best navigate whether a relationship is real, true, and what you're called for through the way you feel. Furthermore, she shares her best tips in unpacking yourself and that manifests in what it feels like to be loved. Then, she gets into the nitty-gritty about hardships and arguments in relationships, how she defines healthy fighting, and her best tips to getting through downtimes in relationships. Without repressing or recycling emotions, Christine promotes the idea of "feeling your feelings," explaining the vulnerability and your inner-critic voice, FInally, she explains 4 stages to establishing the most optimal relationship for you! Let's dive in!

What You Will Learn in this Interview with Christine Hassler

2:44 - Social pressures around stages within relationships

4:23 - Being wrapped up in the moment and infatuation vs knowing what you called in and reality

7:23 - Being yourself and what it feels like to be loved

10:26 - Getting through the hardships in relationships

12:17 - Defining healthy fighting

17:47 - Feeling your feelings

26:37 - How to present vulnerability within a relationships

20:26 - Tips on navigating our inner critic voice

35:18 - Building a relationship with your inner-critic

39:00 - 4 factors to call in an optimal relationship

47:38 - Learn more with Christine

Items mentioned:

To learn more about Christine and view full show notes, please visit the full website here: https://jen.health/podcast/165

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

164 | How To Find A Good Physical Therapist Dec 20, 2021

Wondering how to find a good physical therapist? DocJen & Dr. Dom have got you covered with their best tips to finding the best physical therpist for you. Providing you with a few questions that will help you understand a physical therapist's approach, method, and understanding, they discuss the importane of education, the ability to listen, and how they use in-clininc tools. Then, they describe what physical therapy actually is, and how home exercises may differ from in-clinic experiences. Dr. Dom hones in on behavior changes as Dr.Jen explains the purpose and intention behind physical therapy. Finally, they discuss the nuances in insurance versus cash-based physical therapy, and reassure that switching professionals is okay! Let's dive in and unravel the power of comnection between you and your physical therapist!

Looking for a go-to and on-the-go snack? We've got you covered with a discount code for Paleo Valley Protein Bars and Beef sticks. With an emphasis on whole and natural foods that you can pronounce, curb your cravings, get satiated, and consume a complete protein source when you grab a snack the next time! Use code ‘OPTIMAL’ at checkout (affiliate code).

What You Will Learn In This PT Pearl:

2:45 - What to look out for when finding a physical therapist

4:20 - Our number 1 referral method

8:13 - The importance of education and "why"

9:40 - The importance of listening

11:02 - Passive followed up by active?

12:19 - What is Physical Therapy

13:13 - In clinic exercise vs at-home exercise

15:41 - Behavior Change

16:45 - Physical therapists don't fix, but facilitate the journey

20:18 - Cash-based physical therapy

21:53 - It's okay to switch professionals & realizing the power of connection

Watch Episode 164 on Youtube

For research and full show notes, visit the full website at:https://www.docjenfit.com/podcast/episode164/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

163 | Ideal Knee Replacement Recovery Strategy with Mobility Expert, Kelly Starrett Dec 15, 2021

Considering Knee Replacement? Wanting to delay getting knee surgery, but don’t know where to start? Curious about the best way to manage swelling? Unsure which experts are reliable online? We have Dr. Kelly Starrett back on the podcast to provide you an insightful rundown on his journey with his knee replacement journey, and how you can optimally navigate online education to optimize your health. With an overemphasis on the ways in which function drives purpose, Dr. Kelly speaks into the importance of education, honing in on finding independence within your own health. Furthermore, he provides his expertise in navigating trustworthy and reliable information online. Then, Dr. Kelly walks the path of his knee journey, having pushed off knee replacement surgery for 7 years, and why he decided to eventually get surgery after years of training for function. Honing in on educating for function after surgery, Dr. Kelly debunks myths around icing and rest and provides the truth surrounding optimal rehabilitation. Finally, Dr.Kelly provides his top tips for navigating knee trauma, injury, and surgery. Let’s dive into myth-busting, the role of function in rehabilitation, managing “expert” information online, and how you can make the most optimal decision with the best mindset about your health independently!

VivoBarefoot Discount

Wondering why Kelly Starret is always Barefoot? We can gain so much input and stimuli from the ground and our environment through our feet, all influencing contributing to our mechanics and coordination up the chain. It’s time to truly feel the ground with a zero-heel drop and a wide toe box, liberating your toes and allowing them to truly support your movement. Treat yourself to a pair of VivoBarefoot Shoes or gift a pair this holiday season, using our podcast code to get 15% off using code “TOB”.

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in this Interview with Dr Kelly Starrett:

3:06 - How can we better educate the public to find independence in health

7:30 - Do doctors really know best & how to navigate advice on the internet

11:56 - Dr. Kelly’s knee surgery journey & transparency

20:04 - Can you put off getting surgery?

24:53 - Creating a healthier environment around your tissues

29:07 - Educating for function after surgery

33:42 - Private sectors of health vs systems

39:19 - Similar experience to Kelly? How can you get back to function

43:43 - Function drives purpose

45:10 - Learn more with Kelly

Get the full show notes and resources here: https://jen.health/podcast/163

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

162 | High Arches? Learn All About It! Dec 13, 2021

Got High Arches? You’re in luck. DocJen & Dr. Dom provide insight into when you should address your high arches. They explain the importance of focusing on function, rather than structure. They describe the different types of high arches and their prevalence. Dr. Dom shares his journey with flat feet and how he is navigating function in his feet again, discussing the interaction between foot and ankle mobility. They provide their best tips and exercises for high arches, honing in on the conventional show may be doing more harm than good. Spend more time barefoot, liberate your feet, and gain awareness of your feet again! Let’s dive in.

VivoBarefoot Discount

If your high arches are influencing symptoms or creating dysfunction in your life, Dr. Dom can relate. VivoBarefoot shoes have made an immense difference in his life as he navigates optimal function with high arches. Allow your toes to breathe, and give your foot the space and environment to move through its full range, gain mobility, and strength from within. It was an absolute game-changer for Dr. Dom. Gain functionality back in your feet with VivoBarefoot Shoes! As a listener of the podcast, get 15% off using code ‘TOB’ at checkout .

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

2:12 - What is Pes Cavis?

3:00 - When High Arches matter?

4:17 - What is high arch

5:25 - Why is the foot important

6:50 - Types of high arches

14:37 - How Dr. Dom navigates with High Arches

18:48 - Is it your ankle or foot mobility affecting your squat?

19:40 - What Dr. Dom is currently working on to help his high arches

21:23 - How shoes can affect high arches

21:15 - Exercises for High Arches

25:55 - Why the conventional shoe may not be as supportive & research on running

Watch Episode 162 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/162

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

161 | Becoming Your Own Superhero with Don Saladino Dec 08, 2021

Feel like you are too old to start exercising? Have an aesthetic goal, but trying to navigate body positivity? In need of tips for finding balance and flexibility with discipline and intuitive eating? Don Saladino, the celebrity trainer and fitness expert, offers a compelling perspective on aging, goal setting, body positivity, nutrition, and finding a balanced lifestyle for YOU. With an emphasis on individualization and intuition, Don Saladino shares what can resurrect when limiting mindsets about exercise and age are shifted and how he gets clients looking forward to movement again. Don shares how he approaches a friend’s goal and how they followed up with the magic words “What’s next.” Then, Don shares how he navigates aesthetic goals with an open and mindful approach, discussing discipline and addressing its fine line with dysregulated habits around eating. In addition to a discussion about setting goals, Don discusses the phenomena of metabolic flexibility and how to approach cravings, calories, and blood sugar. Finally, Don talks about his experience with 15 years of in-person coaching and expanding to a global community, and how his lifestyle transfers into his children’s lives. Lean into wisdom with Don!

Coba Board Home Gym Discount:

Feeling your low back during glute exercises? Wanting to perfect that deadlift form for your body? As the holiday season approaches, we’ve got you covered with the Coba Board. Truly challenge your posterior chain and feel what that glute activation should feel like within your body every time you workout. Grab your own or gift one this holiday season using code ‘OPTIMAL‘ at checkout to get 15% off!

What You Will Learn in this Interview with Don Saladino:

4:01 - Is age a limiting factor to movement progress & muscle building?

7:21 - How to navigate a limiting mindset associated with age and just start

9:14 - The magic words: “What’s next?”

12:36 - The impact of community & new year resolutions

15:59 - Navigating aesthetic goals with body positivity

21:43 - Recommendations on the fine line between discipline and a dysregulated mindset

23:45 - Goal setting with a “one thing a month approach”

27:00 - Exploring metabolic flexibility

30:50 - Curbing cravings, calories, and the importance of regulating blood sugar

25:10 - Coaching Online vs In person

43:11 - Honing in your YOUR process rather than someone else’s process

44:19 - How does Don’s lifestyle transfer into their children

49:11 - How to get involved with Don

To learn more about Don and view full show notes, please visit the full website here: https://jen.health/podcast/161

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

160 | Understanding Breathwork to Reduce Pain and Reduce Inflammation Dec 06, 2021

What is Breathwork? What makes it a hot topic? Let’s dive into the science of breathwork and how it relates to the autonomic nervous system. DocJen & Dr. Dom dive into stress and recovery and how breath can be one simple tool to access the different states. They describe the differences between the sympathetic and parasympathetic nervous systems, how they related to principles of survival, and how these principles manifest in pain. By talking through the power of diaphragmatic breathing, and the differences between anaerobic and aerobic, they provide insight into their best techniques and tools to understand your own breath and how to determine what breathwork to use when. Tune in!

Paleo Valley Discount:

Dr. Jen & Dr. Dom swear by Paleovalley because they know everything that is in their beef sticks and can trust the ingredients list. There’s no vague labeling or words they don’t understand on the packaging! Stack them up in your pantry using code ‘OPTIMAL’ to get a 15% discount at checkout.

What You Will Learn In This PT Pearl:

03:09 - How we breathe and why it's important

12:07 - How to diaphragmatically breathe

19:34 - Techniques and tools for breathing

21:28 - The differences between anaerobic and aerobic

Watch Episode 160 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/160

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

159 | Overcoming Eating Disorders and Finding Food Freedom with Kelsey Heenan Dec 01, 2021

Wanting to fix your relationship with food? Had experience with an eating disorder? Wanting out of your eating disorder? Know that you are not alone! Kelsey Heenan, takes us through an emotional ride as she describes her eating disorder journey, her thoughts, and exactly how she was feeling as she tried to navigate her overriding, fearful, and anxiety-inducing thoughts around food and body image. As she dives into the social pressures associated with being a female and an athlete, she explains the miscommunication around what healthy eating consists of, the importance of fueling for performance, and how she re-orientated herself around triggering foods. As an athlete who had to quit because of her physical conditions from her eating disorder, Kelsey dives into how she felt after re-feeding, how she approaches disordered eating, and when she thinks calorie counting is beneficial. Through education, Kelsey provides her favorite way to get individuals to begin to approach their relationships with food and how movement can help heal your relationship with food and body image. Let’s lean with Kelsey!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this Interview with Kelsey Heenan:

3:50 - Kelsey’s Background

7:10 - Kelsey’s Anorexia Diagnosis

10:13 - Where was there miscommunication about what healthy eating is

11:29 - Was Kelsey the only one experiencing restriction

13:46 - How did Kelsey re-orient and eat triggering foods again

17:23 - Did Kelsey’s restriction affect her athletics?

18:35 - What changes did Kelsey feel after re-feeding?

20:52 - How to approach disordered eating

24:14 - Are “what I eat in a day” valuable?

28:10 - How to approach calorie counting and when is it appropriate?

33:59 - Does Kelsey still struggle with disordered behaviors and thoughts around food?

36:40 - How did Kelsey move into education through movement

39:32 - Where can you learn with Kelsey

To learn more about Kelsey and view full show notes, please visit the full website here: https://jen.health/podcast/159

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

158 | Our Top 5 Tips to Optimizing the Way Your Body Feels Nov 29, 2021

Consistency, awareness, accountability/community, grace/compassion, individuality. Do these resonate with you? To DocJen ad Dr.Dom, these ideas mold the path to finding what’s optimal within your body and how you can truly begin to feel something different. They dive into The Optimal Body Membership and the Jen Platform, and how these concepts manifest through the toolbox they provide you and empower you with. Let’s tune in!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

1:38 - The umbrella of individuality

4:38 - Get 50% off The Optimal Body Membership

9:02 - Accountability & Community

14:58 - Breaking the stigma around working with your partner!

10:15 - Consistency

11:16 - Awareness

14:06 - Grace & Compassion

17:00 - The individuality of your journey may change!

19:46 - Final takeaways!

Watch Episode 158 on Youtube

For research and full show notes, visit the full website at:https://jen.health/podcast/158

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

157 | Baby Development and Play with Pediatric Therapist, Kailee Noland Nov 24, 2021

Curious about baby development? Feel like your parent-worth is defined by the visible developmental stage of your baby? Wanting to optimize the physical and neurological development of your baby? Kailee, a pediatric physical therapist, walks you through her top tips in navigating self-worth as a parent and how it relates to baby development, as well as her approach to finding a balance between allowing natural exploration, nurture for your baby, safety-watch, and interference or control over the stimuli they are exposed to. Furthermore, Kailee shares the importance of crawling for physical and neurological development, and how different stages of baby development relate to spinal and joint maturation and innate reflexes. With a particular focus on tummy time and floor play, Kailee’s provides insight into appropriate levels of standing for babies and when baby containers may or may not be beneficial for babies. As she debunks common marketing promotions for baby containers, she discusses how baby containers may be affecting hip and spinal maturation, as well as independent walking. Finally, she explains how parents can create a more active environment through the idea of imitation, and the importance of spending more time outside. Let’s take a deep dive into baby development.

Paleo Valley Discount:

We also mention PaleoValley throughout the episode. En route to their next destination, currently, Doc Jen & Dr. Dom take these EVERYWHERE. PaleoValley is their go-to when they’re feeling peckish. For a complete protein, whole food, and all-natural snack. get your 100% grass-fed beef stick or superfood bar for a discount using code “OPTIMAL” at checkout.

What You Will Learn in this Interview with Kailee Nolan:

2:16 - What drew Kailee into Pediatric Physical Therapy

5:29 - How Kailee navigates differences in google’s definitions of baby development

9:11 - Kailee’s recommendations on interfering with baby development

12:41 - Why is crawling so pertinent?

15:06 - Tips on progressing from crawling to upright play & inspiring confidence

18:52 - Is it okay for babies to stand a lot?

22:03 - Is there a benefit to using jumper/bouncer devices?

26:18 - Baby Containers Kailee does not recommend

33:04 - How can parents keep their kids active?

39:02 - The power of getting outside & how the pandemic influenced that!

39:57 - Kailee’s projects coming soon & her current guides

42:10 - Where you can learn more about Kailee

To learn more about Kailee and view full show notes, please visit the full website here: https://jen.health/podcast/157

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

156 | Listener Q&A: Pelvic Floor, Ankle Popping and Coaching Cues! Nov 22, 2021

Worried about noises in your ankle? Can you stop bodywork if you improve mobility? Thinking about working with your significant other? Thinking about investing in a pair of Vivo Barefoot shoes? DocJen & Dr. Dom dive into it all, providing their insights on coaching beginners, the power of mobility, the pelvic floor, breaking stigmas around working with your partner, the noises from your ankles, and their favorite VivoBarefoot shoes! Tune in!

Paleo Valley Discount:

We also mention PaleoValley throughout the episode. En route to their next destination, currently, Doc Jen & Dr. Dom take these EVERYWHERE. PaleoValley is their go-to when they’re feeling peckish. For a complete protein, whole food, and all-natural snack. get your 100% grass-fed beef stick or superfood bar for a discount using code “OPTIMAL” at checkout.

What You Will Learn In This PT Pearl:

3:53 - Ankle Popping- Should you be worried?

8:45 - Balancing cues and natural movement when coaching beginners

12:32 - Can you stop getting bodywork done by improving mobility?

14:58 - Breaking the stigma around working with your partner!

19:27 - Insights on Pelvic Floor

24:20 - VivoBarefoot - The different types & Favorites

To Watch the PT Pearl on YouTube, click here:https://www.youtube.com/watch?v=3svxLZBUIf8

For research and full show notes, visit the full website at: https://jen.health/podcast/156

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

155 | Cultivating A Healthy Mindset to Build Healthy Habits with Luka Hocevar Nov 17, 2021

Commitment, Excellence, Respect. Resonate with these values? Luka shines a light on topics of identity, an individual’s narrative, self-esteem, and confidence as characteristics of cultivating a healthy mindset to build healthy habits. To start off, Luka discusses the philosophy he currently lives his life by and shares four values that help him cultivate the unique culture that he embodies. In spite of his story, he shares the profound effects of collecting role models, and how to dig deeper into who and what those role models truly represent. Then, he dives into how building habits and changing your body influence your narrative, providing his top tips to diving deeper and truly discovering the truths within your narrative. Using a vote casting analogy, Luka describes how self-esteem, confidence, and commitment integrate to form your identity. Using his take on commitment, Luka shares 4 stages to optimizing your mindset: learning, doing, being, and becoming. Through the importance of awareness, he shares mindset shifts during the “becoming” stage. Let’s get to the depths of your narrative and identity to truly optimize your mindset and guide your healthy habits!

VivoBarefoot Discount:

Let’s get barefoot! Be the one who doesn’t have to kick their shoes off, with access to the ground and zero foot drop. Free your feet of the shoe prison they were previously living in and utilize your feet! These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Respond, get strong, and move better with your very own Vivos! Get 15% OFF using code “TOB” with VivoBarefootShoes at checkout and finally feel like to FREE YOUR FEET!!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in this Interview with Luka Hocevar:

4:31 - The Philosophy Luka has been living by

10:1 - Values that Luka carries which cultivate the culture he embodies

17:03 - Collecting Role Models

20:43 -How does changing your body change your story

24:32 - How do you dive deeper into discovering your narrative

29:32 - Casting votes for identity & self-esteem

33:39 - Luka take on the commitment

35:50 - 4 stages to a healthy habits & mindset

37:04 - Becoming aware to build your narrative

40:07 - Mindset shifts in the “becoming” stage

50:50 - Luka’s Final Takeaways

To learn more about Luka and view full show notes, please visit the full website here: https://jen.health/podcast/159

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

154 | Do Your Shoulders Snap, Crackle & Pop?! Find Out What It Means! Nov 15, 2021

Shoulder popping left right and center? Hearing or feeling weird noises from your shoulder? Let’s combat your assumptions about what is happening in the shoulder in this episode! DocJen & Dr. Dom explain the medical diagnosis – shoulder crepitus- for noises in the shoulder. Explaining the anatomy of the shoulder, they break down the types of noises that could be associated with pathologies around the shoulder. Furthermore, Docjen & Dr. Dom dive into how rounded shoulders could be related to different noises occurring in the shoulder, and the importance of getting it checked out and assessed by a physical therapist in person. Then, they describe their best tips to improving shoulder function, speaking into mobility and strength, and what to consider if there is no pain associated with the noises from your shoulder. Tune in!

Manscaped Discount:

Manscape Performance Package 4.0. Look forward to shaving again with the new signature lawnmower, an electrical trimmer with skin-safe technology. Prevent nicks and cuts, look, feel, and smell fresh throughout the day. Another gift checked off as the holiday season approaches. Use code ‘OPTIMAL’ to get your Manscape Performance Package!

What You Will Learn In This PT Pearl:

2:30 - What is Shoulder Crepitus?

4:30 - Anatomy around the shoulder

5:57 - Noises with pathologies

7:20 - Are the crack sand pops bad?

8:51 - Get it checked out early!

10:09 - Diagnosis associated with shoulder noises

13:20 - Could rounded shoulders be related?

16:54 - Get it checked out with a physical therapy

18:44- How to improve shoulder function

24:09- What happens if you improve mobility around the shoulder?

25:21- What to do if you are having pain with your noises

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/154

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

153 | Getting Real About Movement with Kaisa Keranen Nov 10, 2021

“You are an athlete if you have a body.” Kaisa, the co-founder of Just Move, spills the truths about movement, recovery, and how it all relates to finding your truth and freedom within the body. Kaisa goes way back to middle school and high school, sharing her journey with navigating body confidence, fitting in, and athletic ability as an adolescent. She shares how she overcame obstacles with body image issues and how she currently strives to look beyond aesthetics and towards performance. She gets vulnerable, sharing her story with injuries, and how it helped her reconnect, respect her body, train smarter, and recover harder. Furthermore, Kaisa shares her perspective on the body positivity movement and how she manages the discrepancy between her athleticism and her approach to beginners as a coach. Kaisa shares her insights on truly coaching at a “starting level,” a concept lost in the world of fitness, how the fitness world needs to change its priorities, and what it means to “just move,” touching base on fun, inclusive, and variety in movement. Finally, she discusses the importance of recovery, how to understand what type of recovery you need, her interests in dance, and how she uses movement as a tool to show up for herself, stay consistent, be real with herself, and comprehend that work-fun balance we all strive for. Learn how just starting to move can change the game for you!

PaleoValley Discount:

As DocJen & Dr. Dom are on the move, exploring America, they turn to PalleoValley to satiate them with their nutritious 100% grass-fed beef jerky and protein bars. Free yourself from that sugar crash and feel safe knowing you have a snack you can trust, all with natural ingredients you know and understand, in your household. Get powerhouse ingredients and nutrients without the extra additives and preservatives. Get 15% OFF your next purchase with PalleoVallley at checkout, using ‘OPTIMAL’.

What You Will Learn in this Interview with Kaisa Keranen:

3:05 - How Kaisa found freedom in her body

10:08 - Kaisa’s post on Body Positivity vs Toxic Positivity

13:45 - How Kaisa’s injuries got her to look past the physical

17:23 - How does Kaisa approach beginners

24:04 - Defining ‘starting level’ & how the fitness world needs a new awakening

27:00 - Fun & inclusive movement, mobility, and meeting people where they’re at

29:34 - Variety in Kaisa’s program

30:45 - Kaisa’s recovery & mobility

33:50 - How do you know what type of recovery you need

38:44 - The importance of knowing who you are & setting yourself up for success

40:20 - Consistency & being real with yourself

42:42 - How Kaisa navigates work and fun

45:57 - How movement is a tool to reconnect

49:30 - Go check out “Just Move”

To learn more about Kaisa and view full show notes, please visit the full website here: https://jen.health/podcast/153

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

152 | Meniscus Injury: When is Surgery Necessary? Nov 08, 2021

Is meniscus injury worrying you? Considering surgery but feel like there’s a way out? Dr. Jen & Dr. Dom dive into the anatomy of the Menisci, potential causes, and which populations tend to be of higher risk. Then, Dr. Dom shares his journey with his Meniscus injury, speaking into his mistakes and his post-rehabilitation. Dr. Jen & Dr. Dom discuss their perspective on surgery and the importance of attempting rehabilitation before surgery. In spite of rehabilitation, they take you through knee rehabilitation step by step, breaking down how mobility, muscle activations and stabilization exercises, and strength in the posterior chain are vital to the initial stages of injury rehabilitation. With a particular focus on hip-hinging movement patterns to offload their knees initially, they shift the paradigm in fearing knees over toes and speak into progressive overloading the knees to create healthy and resilient knees! Learn to train and rehabilitate the knees to tolerate all of life’s uncertainties!

VivoBarefoot Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF using code “TOB” with VivoBarefootShoes at checkout and finally feel like to FREE YOUR FEET!!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn In This PT Pearl:

01:45 - What is the Meniscus?

4:00 - Who tends to be more affected & causes!

5:12 - Dr. Dom's journey with Meniscus Injury

7:20 - Tools to build the Coba board

8:57 - Checking out how mobile your neighbors are!

12:32 - Explore your knee range of motion!

14:46 - Hip Stabilization & Activating Muscles Appropriately

16:57 - Do you have gluteal amnesia?

18:02 - Let's get hip-hinging first!

18:48- Progressing knee exercises

18:42- How to tolerate knees over toes a little bit more

20:55- Progressive Overload & Get Coordinated

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/152

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

151 | Understanding the Health Benefits of Nasal Breathing and Breathwork Nov 03, 2021

Wondering what the hype is around nasal breathing? Brian Mackenzie is on for the second time to explain the science behind breath and how it can modulate panic, anxiety, and pain. Brian discusses how we can control our breathing to upregulate or downregulate the body, and the power in-breath, and how it can potentially take you off pharmaceuticals. In light of his Nosevember challenge, Brian dives into the anatomy and physiology of nasal breathing and how it plays into deviated septums, snoring, pain, and switching on the parasympathetic nervous system. Finally, Brian provides breathing techniques to get you started on your journey to breath awareness. Let’s dive into all things breath!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this Interview with Brian Mackenzie

4:30 - The real importance of breathing

6:37 - How does breath relate to pain

10:51 - Techniques to access parasympathetic

12:43 - Can you come off pharmaceuticals using breath?

15:38 - How to use breath to become more alert or more relaxed?

18:28 - Nosember - why is the nose important for breathing>

26:35 - How to address your deviated Septum?

29:27 - The importance of extending exhales & breath holds

34:40 - Snoring & Nasal Breathing

37:18 - Nosevember

40:50 - Trimming the hair in your nose

42:23 - Learn more about Brian

About Brian Mackenzie:

Brian is a human performance expert, educator, author, and public speaker. Brian is a coach with more than two decades experience of in innovating new protocols for training Olympians, professional athletes, entrepreneurs, and high performers in numerous realms on the use of mechanical and breathing tools to achieve maximum output in training, competition, recovery, and stress. He is the author of the New York Times Best Seller Unbreakable Runner, CEO/Chief Creative Officer of SH//FT, co-founder of The Art of Breath, and also co-founder of XPT Life. He has also run and managed programs in the California State Correctional Institution; San Quentin State Prison. His clients have included and he has consulted for: Ari Emanuel, Kelly Starrett, Tim Ferriss, US Military and Special Forces Units (Navy, Army, Marines), Tia Clair Toomey, Rich Froning Jr., Dr. Andrew Huberman (The Huberman Lab) & Stanford University, Dr. Andy Galpin & Cal State Fullerton, Dr. Jimmy Bailey & San Francisco State, San Jose State, San Quentin State Prison, and many others.

To learn more about Brian and view full show notes, please visit the full website here: https://jen.health/podcast/151

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

150 | Cortisone Injections: When Should We Use Them & Are They Effective? Nov 01, 2021

Do you get cortisone injections for pain? Thinking about cortisone injections for pain relief? DocJen & Dr. Dom let the truths ring free about cortisone injections. They dive into how cortisone injections work, simply describing how it affects pain and inflammation. They break down cortisone injection categories and provide insight into how glucocorticoids metabolize in the body. Moreover, they present current perspectives on cortisone injections through research. Finally, they present their final takeaways that revolve around using the effects of injections to move more! Learn all about whether you truly need to pursue cortisone injections!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

3:30 - What do Cortisone injections do?

6:04 - Why do we get cortisone shots?

7:29 - Cortisone shots categories

9:48 - Glucocorticoids

13:07 - Research on cortisone injections

18:25 - How the medical industry gets crafty with injections

20:09 - Adding in movement with your injection

22:27 - Key Takeaways

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?v=BZP_yTkEZxw

For research and full show notes, visit the full website at: https://jen.health/podcast/150

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

149 | Instilling Confidence From a Young Athlete to An Adult with Olympian Samantha Peszek Oct 27, 2021

Feeling a need to be inspired with confidence? Olympian, Samantha Peszek, shares her journey with confidence and self-talk through her Gymnastics Career. As a high-level and young athlete, specifically, the beam event in gymnastics presented several obstacles that Samantha had to overcome through confidence and the support of others around her. She dives into how one’s environment and parental support influences a young athlete’s ability to approach difficult decisions and navigate a sport as precision-based and skill-based as gymnastics. Touching base on how she coaches through burnout in athletes, Samantha shares her insights on how she preaches goal setting and helps athletes deal with perfectionism in sport. Speaking to the illusion of being perfect, she discusses how skills formed through sport are transferrable to other aspects of life and career pathways, sharing her story with reporting. Learn more about Samantha’s coaching and how she addressed the mental obstacles in Gymnastics.

Vivobarefoot Discount:

Free up your world by freeing up your feet! VivoBarefootshoes help you build strength in the foot and teach the foot to accommodate your own body! By learning to adapt to all the different terrains in your surrounding, the feet, and the feet, brain, and body remain happy. A study showed a 60% increase in foot strength by wearing VivoBarefoot shoes for 6 months consistently, and you a little over 3 months to return your shoes. Try them out and invest in your health. Use code ‘TOB‘ to get 15% off!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Samantha Peszek

3:21 - Where does Jennifer's passion come from?

5:25 - Samantha’s story

8:26 - Is Gymnastics the hardest sport?

10:03 - What it feels like to compete at the highest level?

18:03 - How does the environment affect your confidence?

21:19 - Navigating Burnout

25:24 - Goal Setting

29:40 - The illusion of being perfect

32:30 - How to coach passions in other careers

36:07 - How did Samantha have the confidence to keep exploring?

44:29 - Samantha’s podcast

47:45 - Find more about Samantha & her boot camp

About Samantha Peszek

With her passionate energy and engaging demeanor, Samantha Peszek has quickly established herself as a bright young star both as a sports broadcaster and entrepreneur. Having been a gymnast for 22 years, she loves still being connected to the sport as a coach and founder of Beam Queen Bootcamp and an analyst for the PAC-12 Networks and ESPN.

Starting gymnastics at the age of 2, Samantha has always been a sports fanatic. She also played soccer and danced, but her gymnastics continued to excel, making her the youngest member of the national team at age 12.

Traveling the world competing for Team USA, Samantha was on the Pan American Games team that won gold in Rio and the World Championship team that won gold in Stuttgart.

To learn more about Samantha and view full show notes, please visit the full website here: https://jen.health/podcast/149

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

148 | Hip Bursitis: What To Do For Your Inflamed Hips Oct 25, 2021

Feeling pain around the outer hips? Been diagnosed with hip-related bursitis/ tendonitis/ tendinopathy? DocJen and Dr. Dom dive into current perspectives on inflammation-related diagnosis in the hips. With shifts in understanding towards tissue adaptations and tissue arrangement dysregulation, they explain the differences between the different diagnoses and what is happening when symptoms are elicited chronically. Explaining the anatomy surrounding the glutes, they explain the difference between “itis” and “osis,” and the different bursas in the region. Steering away from approaches that target inflammation, DocJen & Dr. Dom offer tools on how loading the tissues, strength, and working on muscular coordination will get you on track to pain-free movement optimally! Tune in to learn how you can begin to address your lateral (outer) hip pain!

PaleoValley Discount:

As DocJen & Dr. Dom are on the move, exploring America, they turn to PalleoValley to satiate them with their nutritious 100% grass-fed beef jerky and protein bars. Free yourself from that sugar crash and feel safe knowing you have a snack you can trust, all with natural ingredients you know and understand, in your household. Get powerhouse ingredients and nutrients without the extra additives and preservatives. Get 15% OFF your next purchase with PalleoVallley at checkout, using ‘OPTIMAL’.

What You Will Learn In This PT Pearl:

2:56 - Tendinopathies

4:35 - The butt muscles

6:39 - “Bursitis”

7:36 - From ‘itis’ to ‘osis’

8:45 - What are bursa?

9:58 - Current research on Gluteal Bursitis?

10:38 - Will tools to decrease inflammation fix your pain?

12:20 - Spectrum of diagnosis & why Function matters

14:40 - Strength & pain perception

16:02 - It takes time

17:30 - Tests for glute strength

19:30 - Exercises for the side of the hip

21:30 - The power of Active range of motion

22:30 - How to move and learn with Dr. Jen

26:13 - Muscle Primers

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/148

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

147 | Eating Healthy Doesn't Have to Be Bland with JustBE Founder Jennifer Peters Oct 20, 2021

Find eating healthy boring? Feeling like social experiences are compromised with healthy eating? We have Jennifer Peters, founder of Just Be Kitchen, on to expand your views on getting creative with healthy eating. From start to finish, Jennifer outlines her journey to how she opened up the JustBe restaurant, and where her passion came from. Through her story, she shares the changes she made to her diet to perform optimally, and how she navigated her relationship with hidden added sugars. She speaks about Just Be’s most creative recipes and how they have impacted hundreds of people’s lives through healthy relationships with food. Finally, she shares how the pandemic has helped her embrace her passion in an even more meaningful way and ends with her top food swaps to optimize your health! Learn more about Just Be’s Christmas launch and all the work they are doing to nourish and sustain optimal health!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Jennifer Peters:

3:21 - Where does Jennifer's passion come from?

6:51 - What created performance shifts for Jennifer?

9:26 - Reframing sugar cravings

11:31 - How is the Just Be Kitchen changing food relationships

14:19 - Just Be's most creative recipes

17:08 - Jennifer's relationship with food

22:13 - How did the name 'Just Be' come about?

24:30 - How has Jennifer shifted during the pandemic?

31:14 - Why awareness makes the biggest difference?

34:20 - Christmas launch & Learn more about Just Be Kitchen

About Jennifer Peters

Jennifer is the founder & foodie of just be the kitchen. She wanted to close the gap between who she was and what she did and felt compelled to open a wellness company. Tired with healthy food being depicted as limited, boring, or about the sacrifice she opened Denver’s first and only 100% gluten, grain, refined sugar, dairy, soy, peanut, and legume-free restaurant focused on comfort food “JBK style.” Just BE Kitchen has been cited Denver’s best gluten-free in various publications including Westward and Eater and Just BE is also the only Whole30 ap5roved restaurant in the State of Colorado!

To learn more about Jennifer and view full show notes, please visit the full website here: https://jen.health/podcast/147

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

146 | How to Build Healthy Movement Habits Oct 18, 2021

Wanting to kick-start your movement journey, but don’t know where to start? Wondering if a 30-day challenge is for you? Wanting to create more sustainable and healthier habits? DocJen & Dr. Dom navigate the world of healthy movement habits, speaking into the upcoming Grateful For My Body challenge, starting November 1st. Firstly, they discuss what to consider when kickstarting your journey to creating a habit, and why looking at adding in instead of avoiding may be more beneficial. Then, Dr. Dom speaks into creating a 1% goal and what it means to start small, addressing the importance of assessing instead of guessing. Finally, they dive into what is unique in this year’s 30-day challenge. With highly adaptable and modifiable workouts, accountability, community, and a guide to keeping you consistent, DocJen doesn’t hold back on the education and cueing to truly help you explore the body. If you want to start moving optimally, now is your chance!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

4:30 - The questions to ask yourself to make a habit stick?

6:56 - What it means to add-in instead of avoiding

8:11 - The 1% goal - start small

10:30 - Assess, don’t guess

12:32 - Do HIIT workouts scare you?

14:00 - Educated by a doctor of physical therapy/ professional!

16:17 - Consistency

18:15 - How to address symptoms of pain that may not be due to Scoliosis

18:18 - An introduction to what is possible

19:01 - Community & Calendar Plan

20:56 - Prizes

23:35 - How long you have access to the Grateful For My Body content

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/146

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

145 | Vagina Hygiene, Health and Rehab with Dr. Janelle Howell Oct 13, 2021

We’re dropping the facts on Vaginal health with Dr. Janelle Howell. With an overarching emphasis on addressing the root cause, Dr. Janelle kicks off the podcast on the topic of normalizing the “tabooness” around the pelvic floor and vaginal health. Then, she debunks common myths about Vaginal Hygiene, highlighting the history and consequences of Lysol- use and toxic chemicals to clean the vagina. Furthermore, Dr. Janelle discusses the basic anatomy of the female reproductive system and what different odors indicate, emphasizing an analogy comparing vaginas to armpits. She explains which products and ingredients to avoid, and how to prevent infection by maintaining vaginal acidity. Moreover, she describes how fibrous foods can support Vaginal pH levels, the use of lubrication during painful sex, the use of lubrication for dryness, and how urinary tract infections can occur from sex. Also, she addresses how sex is a two-way street, honing in on the importance of postural function on pelvic health, erections, and ejaculations for females and males respectively. By providing insight into how pelvic floor muscle function can be improved, she dives into the topic of Vaginal fitness. Let’s optimize your Vaginal health!

Vivobarefoot Discount:

Kick-off your shoes and try spreading your toes? We have intrinsic foot muscles that connect up from the toes through the bottom of the feet. These muscles provide strength and function of the foot, articulate how the arch is moving, how the foot responds to the ground, and how it supports everything ip the chain. The wide toe box in VivoBarefoot shoes allow your toes to spread and your intrinsic foot muscles to feel the ground. Click on the image and use code TOB to 15% offyour new pair of shoes. Remember, you have 100 days to try them out, exchange, or return them!

What You Will Learn In This Interview with Dr. Janelle Howell:

5:27 - Normalizing conversations about pelvic health

7:30 - Debunking myths about Vaginal Hygiene

9:55 - Anatomy

11:52 - Addressing Odors

13:21 - What are some products to stay away from?

15:20 - What can impact the Vaginal internal environment?

19:27 - Foods that can support a healthy Vaginal PH

21:48 - Lubrication, Pain During Sex & Dryness

24:42 - Does dryness indicate more lubrication?

31:06 - How pelvic floor muscles affect erections in males

33:54 - How to improve pelvic floor muscle function

37:45 - Vaginal Fitness & Kegels

39:20 - How to learn more with Dr. Janelle

About Dr. Janelle Howell

Dr. Janelle Howell is a Pelvic Physical Therapist on a mission to revolutionize vaginal health by providing quality vaginal education through social media. She teaches others about less commonly understood topics such as vaginal pH, vaginal fitness, and vaginal nutrition. She is a Women’s Certified Specialist and Board Certified by the National Physical Therapy Board.

Items mentioned:

To learn more about Dr. Janelle and view full show notes, please visit the full website here: https://jen.health/podcast/145

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

144 | Scoliosis: Why Does it Develop and What Can You Do About It? Oct 11, 2021

Have you been diagnosed with Scoliosis? Do you fear your diagnosis? Believe that you can’t move a certain way due to your Scoliosis? DocJen & Dr.Dom are here to tell you that your image does not necessarily determine your pain or describe your function. As DocJen describes her journey with her diagnosis story, she shares her experience with attributing her pains and limitations to her scoliosis and how her diagnosis wasn’t necessarily the source of her pain. DocJen & Dr. Dom speak into imaging and degrees of Scoliosis and how movement can change your symptoms and allow you to truly feel something different. They describe the types of scoliosis, the effects of surgery, and explain the naturally-existing asymmetries within our bodies. Finally, they provide their top tips for addressing your Scoliosis, leaving you with a heartful takeaway that you won’t want to miss!

PaleoValley Discount:

As DocJen & Dr. Dom are on the move, exploring America, they turn to PalleoValley to satiate them with their nutritious 100% grass-fed beef jerky and protein bars. Free yourself from that sugar crash and feel safe knowing you have a snack you can trust, all with natural ingredients you know and understand, in your household. Get 15% OFF your next purchase with PalleoVallley at checkout, using ‘OPTIMAL’.

What You Will Learn In This PT Pearl:

2:57 - What is Scoliosis and what does it mean?

5:32 - Don’t let your doctor’s diagnosis define you

7:30 - Imaging, degrees, and what they determine?

9:10 - The power of movement with scoliosis

11:25 - Types of scoliosis

13:00 - Effects of surgery: personal and clinical

15:52 - Inside to our asymmetrical anatomy

18:15 - How to address symptoms of pain that may not be due to Scoliosis

20:52 - How the Optimal Body - Mobility & Strength that may be beneficial for Scoliosis

22:11 - Scoliosis Take-away

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/144

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

143 | The Future of Virtual Medicine and Functional Medicine with Dr Alec Weir Oct 06, 2021

Need more time with your doctor? Feel like you’re not being heard by your doctor? Frustrated with the lack of help you get in the traditional health care system? We have got Dr. Alec Weir, Dr. Dom’s functional medicine doctor on Steady MD, here to talk about how virtual medicine may be exactly what you need. With an underlying theme of availability, convenience, and connection, Dr. Alec shares what drove him to be a functional doctor and a virtual doctor. He shares his process in becoming a medical doctor to a functional medicine doctor, what makes functional medicine different, the biggest barrier to virtual medicine, and how the advantages of virtual medicine outweigh the shortcomings of virtual medicine. He provides insight on how he navigates behavior change with his patients and the importance of a patient’s relationship with their doctor. Moreover, Dr. Alec hones in on the lack of nutrition education in traditional medicine and his top tip to getting started with addressing your nutrition journey to more optimal health! With a focus on the patient’s goal, Dr. Alec & Dr. Dom share why Steady MD provides a responsive and transparent platform to your healthcare journey. Dr. Alec shares his thoughts on the future of functional and virtual medicine, in relation to insurance, and Dr. Dom shares why he appreciates Dr. Alec and the Steady MD platform.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Dr. Alec Weir:

2:28 – What is it that drove Dr. Alec’s journey?

3:42 – Why did Dr. Alec move into functional medicine

5:45 – How to become a functional medicine MD?

7:40 – What makes functional medicine different?

9:04 – How Dr. Alec helps navigate behavior change?

11:17 – The biggest barrier to virtual medicine: licensing in different states

12:04 – How virtual capacity affects access to care?

14:03 – What is the appropriate relationship between doctor and patient?

17:47 – Is nutrition a focus in medicine?

20:15 – Where do you start with nutrition?

23:18 – Why Steady MD?

25:48 – Why did Dr. Dom choose Dr. Alec to be his functional medicine doctor?

28:49 – Transparency, connection, and convenience with Steady MD.

About Dr. Alec Weir

Alec Weir, MD is a primary care and functional medicine provider with SteadyMD. Providing personalized healthcare to patients across the country.

Items mentioned:

To learn more about Dr. Alec and view full show notes, please visit the full website here: https://jen.health/podcast/143

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

142 | Bad Posture? How Do You Fix It? Oct 04, 2021

Do you really have bad posture? What even is posture? DocJen and Dr. Dom break down the misconceptions around posture and unveil the truths around how posture is dynamic rather than a static hold. With an overarching emphasis on the act of moving frequently, they preach the message that the “best” posture is the next posture. Throughout the episode, they shift the narrative around addressing posture into addressing resting state, explaining the mechanism behind why you tend to resort to a particular resting position. They discuss the role the brain and the nervous system play in resting posture, as well as the contemporary findings research presents on posture. Moreover, DocJen and Dr. Dom discuss cueing posture and how attempting to hold a certain position may be disrupting the breath and pressures systems within the body, exacerbating threat signals perceived by the body and brain, and potential consequences of this disruption. Finally, they address their opinions on the use of tools to “correct” posture and provide their biggest tips in finding a more optimal resting state for YOUR body. Tune in to learn all about posture!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

2:31 – What is Posture?

5:35 – Posture & feeling safe

7:45 – Does squeezing your butt and tighten the core give you perfect posture?

6:27 – Common presentations of posture

10:12 – Do you suck your belly in?

11:40 – Movement & Posture

13:52 – How to find your resting state

15:59 – Research on posture

18:06 – Identifying the root cause of your pain?

20:01 – The truth is there's no one perfect or bad posture

20:40 – Are adjustments fixing your posture?

25:15 – Dr. Dom's biggest tip

26:55 – Dr. Jen's biggest tip

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/142

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

141 | Smarter Yoga Principles with Action Hiro Sep 29, 2021

Do you practice yoga? Practice yoga and still have pain? Stretching out aches and pains? Mesmerized by all the yogic shapes? Hiro discusses his method of bridging science and anatomy with the spirituality of Yoga. Hiro paves the path of his journey from Ashtanga Yoga to his current Body Smart Yoga method. He shares his story with pain arising after years of the Ashtanga practice and how he changed his pain game by introducing active stretching, engagement, and strength to his practice. Throughout the episode, Hiro discusses how mobility and different types of engaged stretching can allow safe access into different postures, can rid your pain, and how strength is not just built in the gym. He addresses the trending wave of focus on aesthetics and shapes in yoga, and how that distracts from respecting anatomical differences. Using the example of pigeon pose, Hiro dives into the urge of needing to stretch unstable, weak, and tight muscles and how that may be non-optimal as increased stretching shifts into targetting passive structures (joints and ligaments) in the body. Through this example, Hiro highlights the importance of integration of flexibility and strength, and how this practice of mobility can help hyper and hypo-mobility individuals. Finally, Hiro shares his programs and challenges that outline the drills, exercises, and knowledge that got him out of pain. Let’s take a deep dive into practicing yoga without pain!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Hiro

3:45 – Is Yoga Spiritual or Science?

6:00 – Is Yoga all about aesthetics?

7:30 – Why may Yoga be bringing up your pain points again?

9:55 – How to address anatomical differences when approaching the general public

12:15 – Is Yoga about making the shapes?

15:05 – Should you be forcing pigeon pose & how to perform it safely

23:21 – The importance of integration, strength, and mobility

27:30 – When did Body Smart Yoga evolve?

35:10 – Why does Body Smart Yoga help hypermobility?

38:37 – Perks of Hiro's Hip Program

41:49 – What Hiro's challenge entails

44:13 – How to learn more with Hiro

About Hiro

Hiro Landazuri always knew he wanted to heal others from a young age. He began teaching yoga in 2007 while pursuing a dual master's degree in medical pharmacology and cardiopulmonary surgery. Body Smart Yoga is meant to empower his students to find a deeper awareness of their physical and emotional bodies through detailed self-assessment and injury prevention.

Items mentioned:

To learn more about Hiro and view full show notes, please visit the full website here: https://jen.health/podcast/141

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

140 | Arthritis: Different Types and Treatments Sep 27, 2021

Diagnosed with Arthritis? Worried about Arthritis? DocJen & Dr. Dom hone in on stripping away the fear that is associated with the Arthritis diagnosis. They touch base with 7 different types of Arthritis, what is happening within the body respectively, and emphasize the importance of moving. They provide insight into how to continue to move within what is tolerable within your body and the importance of looking at the body systemically and how to combat systemic and chronic inflammation. Finally, DocJen & Dr Dom mention their favorite tips on how cold and hot therapy may be beneficial, the power of breath in modulating the nervous system to navigate chronic inflammation, and how to address your stressors! Let’s take a deep dive into the world of Arthritis and how you can begin to let that fear go!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

3:14 – What is Arthritis?

4:00 – Don't be afraid of Arthritis

6:00 – Osteoarthritis

8:37 – Should you stop moving if you have Arthritis?

9:55 – Spondylitis

14:35 – Autoimmune Arthritis

16:15 – Rheumatoid Arthritis

20:48 – Junior Rheumatoid Arthritis

23:06 – Juvenile Arthritis

23:27 – Psoriatic Arthritis

24:19 – Reactive Arthritis

24:40 – Looking systemically for Arthritis

30:49 – Cold & Hot therapy for Arthritis

32:57 – Stressors

36:30 – Ask Questions!

34:21 – Dr. Dom’s Takeaway

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/140

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

139 | Female Nutrition and Training from Puberty to Menopause with Dr. Stacy Sims Sep 22, 2021

#womenarenotsmallmen Wondering how to optimize your nutrition & training as a female? Lost a period? Struggling to figure out nutrition and exercise around menopause? Dr. Stacy Sims dives deep into hormones, nutritional, and training considerations during the menstruating phase of life, perimenopause, menopause, and post-menopause. Dr. Stacy explains Amenorrhea, nutritional considerations during and post-exercise, and how eating times affect hormones and recovery. Dr. Stacy deciphers nutrition and training considerations throughout the different phases of the menstrual cycle and her top recommendations to getting your period back. Then, Dr. Stacy dives into the fad trends women should avoid, and research generalizability and transferability to women. She discusses the world of menopause and how hormonal changes affect physiological metrics like heart rate, respiratory rate, sleep, lean muscle mass, bone density, mood, and overall health. In spite of these physiological metrics, Dr. Stacy addresses optimizing recovery before, during, and after menopause. Finally, she provides a brief scope into the current research she is undergoing with WHOOP. Learn about nutrition and training from puberty to menopause.

Dr Stacey's Microlearning Courses:

Get 20% Off Dr Stacy’s Microlearning courses that launch July 7th with code OPTIMAL!

Link to get free Hydration cheat sheet and get on the Microlearning Waitlist

Use code OPTIMAL and purchase any of the Microlearning

Vivobarefoot Shoe Discount:

Our foundations are everything. Our feet are everything. Our feet are our base of support and affect everything up the chain! A study revealed a 60% increase in foot strength from 6 months of wearing VivoBarefoot shoes. Strengthen your feet to build more resilience and move more with Vivo Barefoot! Use code TOB to get 15% off!

What You Will Learn In This Interview with Dr. Stacy Sims:

5:10 – Dr. Stacy's Passion

6:46 – Why may your menstrual period stop?

8:39 – Why eating at the right time matters

10:44 – What women should eat post-training?

14:39 – Nutritional & training changes during the menstrual cycle

18:40 – Recommendations to get your period back?

26:30 – Why research from a clinical population is not transferable

28:53 – Popular trends women should stay away from

37:02 – Premenopause, perimenopause, menopause, and postmenopause

34:59 – Changed during Menopause

35;55 – Perimenopause Training

37:09 – Peri-menopause Nutrition

38:28 – Your doctor’s guideline for post-menopause may not be correct

40:33 – Training post-menopause

43:45 – Dr. Stacy’s study on recovery with contraceptive pills

49:04 – Learn more with Dr. Stacy

About Dr Stacy Sims

Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. Prior to being launched into the industry, she served as an exercise physiologist and nutrition scientist at Stanford University. Her contributions to the international research environment and the sports nutrition industry have established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. She is a regularly featured speaker at professional and academic conferences and is a senior researcher.

To learn more about Dr. Stacy and view full show notes, please visit the full website here: https://jen.health/podcast/139

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

138 | Patellar Tracking: Is Your Kneecap Sliding Out of Alignment? Sep 20, 2021

Is your pain caused by your misaligned kneecap? Wondering if it matters that your patella appears misaligned? Unsure if you have patella tracking? Let’s take a deep dive into patella (kneecap) tracking! Firstly, DocJen & Dr.Dom explains patellofemoral syndrome and how it may relate to patella tracking, providing insight into why physical therapists may focus on the appearance of structures as a guide to diagnosing. They discuss if taping or manual therapy actually puts the kneecap back into alignment, the extent to which the appearance of structure actually matters, and the anatomy and physiology surrounding the patella. They provide insight into how symptoms can rise with patella tracking, how to begin addressing your patella tracking, and how to focus on function over appearance. Finally, they address the VMO muscle and explain how it integrates with the rehabilitation of patella tracking-related issues. Let’s tune in!

Genius Mobility Supplement

We also mention the GeniusMobility Supplement in this episode. In this Genius x DocJen collaboration, the supplement contains all-natural ingredients with superfoods known to have joint supportive, stress balancing, and anti-inflammatory effects based on research-based dosing. With one scoop of the supplement, containing Ashwagandha, Nuclear Eggshell Membrane, Antioxidant-Rich Fruits, Vitamin D & K2, and Curcumin, you will be on your way to replenished and optimally functioning joints! Dose your joints with the nutrients it needs to soothe pain and move with ease.

What You Will Learn In This PT Pearl:

2:29 – What is Patellofemoral Syndrome (Check out Episode 10 to learn more)

3:14 – Why physical therapists look at the structure of the body

5:29 – Does tape fix patella tracking

9:08 – How the patella tracks

9:47 – Does DocJen have pain with her patellar tracking

10:52 – To what degree do biomechanics and structural form matter?

12:07 – What about patella tracking would be causing you pain?

15:42 – Is it bad if the kneecap is not tracking perfectly

17:38 – Changes to feel something different at the knee

18:00 – What is the VMO muscle & should you train it for patella tracking?

21:02 – Is taping pulling your kneecap back in space?

23:43 – What do manual techniques help with

25:21 – What you need to do to optimize your rehabilitation journey

27:18 – How to start addressing your patella-tracking

30:28 – How The Optimal Body Membership can help!

34:21 – Dr. Dom’s Takeaway

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/138

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

137 | The Science Behind Cupping with Dr. Chris Daprato Sep 15, 2021

Is cupping worth the hype? Curious to learn about cupping? Dr. Chris Daprato walks us through the path of his journey to cupping and where his passion stemmed from. Soon after, he discusses his experience with cupping and why pairing movement with cupping changed the game for him. He deciphers the science behind cupping, addressing range of motion, blood circulation, and fascial lubrication. Then, Dr. Chris explains the term ‘fascial decompression,’ and how cupping can pull in fascial slings. Furthermore, he debunks myths around cup coloration, the ultimate goal of cupping, and his best tips on how to perform cupping on yourself. He provides insight on the self-starter cup kit and the difference between heat and non-heat cups. Tune in to learn all about the science and intention behind cupping.

What You Will Learn In This Interview with Dr. Chris Daprato

2:35 – What makes Dr. Chris passionate about cupping

8:05 – Chris’s experience with cupping

9:14 – Movement with cupping or not?

10:52 – Science behind cupping

14:07 – Cupping & range of motion

16:57 – Does cupping release the fascia/ decompress the tissue?

22:06 – What does pulling of the muscles do in the body?

25:24 – Does the colour of your cup mark dictate the health of your tissue?

29:13 – Goal of cupping & how you know its effective

33:08 – Can you cup on yourself and how do you know what movements to pair with cupping?

36:52 – Heat Cups vs Non-heat Cups

37:57 – Find more about Chris or How to get your kit

About Dr Chris DaPrato

Dr. DaPrato currently holds an Associate Professor Faculty appointment at the UC San Francisco School of Medicine Mission Bay Campus, treating all spectrums of sports and orthopedics. He teaches in the DPT program in the areas of Advanced Exercise Prescription, Manual Therapy, Sports Medicine and also holds a joint appointment in the Department of Orthopedics. Prior to his current position, he was a Team Physical Therapist for the University of California Golden Bears treating Div. 1 NCAA and professional athletes in their sports medicine department, and a previous Clinic Director for Physiotherapy Associates in the Denver area. He is a strong proponent and educator for manual therapy in sports orthopedics and has specialized in HVLATs, Muscle Energy, and functional manual therapy. He received his BS in Human Physiology, his Masters in Physical Therapy from Long Beach, and his Doctorate from Temple University. His approach to patient care also encompasses advanced level strength and conditioning, and received his CSCS through the NSCA, and certified as a Performance Enhancement Specialist from the National Academy of Sports Medicine.

Items Mentioned

Cup Therapy Website

What The Cup Podcast

To learn more about Dr. Chris and view full show notes, please visit the full website here: https://jen.health/podcast/137

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

136 | Massage Guns: What do they do? Sep 13, 2021

Love to use a massage gun? Curious about the hype around them? Tune in to learn all about what the massage gun is and the mechanism behind its function put simply. Debunking myths, DocJen & Dr. Dom explain the role massage guns play in manipulating the fascia, breaking down adhered tissue, and range of motion. They describe how the pressure feedback massage guns provide affects the fascia through hyaluronic acid and its benefits. They discuss the importance of getting to the root cause of your symptoms, whether or not massage guns should be used during a warm-up, an actual workout session, or one repetition, or an explosive training session. Finally, they discuss comprehending the type of tool you’re using and its intentions, speaking about their preferences with the Tune-Up Fitness Balls. Tune in to learn all about the massage gun.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

1:52 – What is a massage gun?

2:44 – How do massage guns actually work? The truth.

5:15 – How is range of motion increased by massage guns?

7:39– Pressure changes & fascia

9:22 – Why getting to the root cause matters

10:59 – Should massage guns be used as a warm-up?

13:30 – Tune-Up fitness tools bs Massage Guns

14:57 – Should massage guns be used for one-repetition maximum testing or explosive training?

16:03 – Should massage guns be used during a workout?

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/136

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

135 | Pain Explained with Dr. Kyle Paxton of IKN Sep 08, 2021

Is pain in the head? Finding pain flare up at random times? Curious about current perspectives on pain? “Pain is an experience and perception,” says Dr. Kyle, co-founder of Integrated Kinetic Neurology. Dr. Kyle unpacks the truths around pain and deciphers the mechanisms behind how the pain experience is elicited. With an emphasis on survival and protection, Dr. Kyle discusses 2 reasons why revisiting pain may occur and how they may relate to stress, and the concept of the path of least resistance. Then, he provides his insights on the dichotomy between pain from the body versus pain from the brain. In doing so, he explains how pain perception may be molded by stress threshold and 2 ways to address it. Moreover, Dr. Kyle provides 2 ways to build resilience in the nervous system, speaking to the power of breathing and novel movements. He shares his go-to breathwork activity and why breathing may be your first line to saving your pain, through integrated understandings between neurology & and biochemistry, He briefly discusses hyperventilation, the importance of nasal breathing, the role neural tricks play in rehabbing chronicity, and how to create lasting change within the nervous system. Finally, he addresses the role tools can play in optimizing an individual’s rehabilitation journey and the role touch plays in the brain’s internal map of the body. Tune in to re-discover your knowledge around pain with Dr. Kyle.

What You Will Learn In This Interview with Dr. Kyle Paxton

3:21 – What is Integrated Kinetic Neurology?

6:32 – What is Pain Science?

10:10 – How to address revisiting pains?

13:28 –Is your pain from your body or brain?

20:18 – Types of breathwork to feel shifts in the body

22:38 – Why breathing can save your pain

27:38 – Is the hyper around neuro-tricks worth it?

32:38 – Should we be using tools for pain?

36:10 – Why touch may help you feel better

41:25 – Learning more about Integrated Kinetic Neurology

About Dr Kyle Paxton

Dr. Kyle earned both his bachelor's in exercise science and doctor of physical therapy degree up in western NY and now lives in Tampa, FL. He is the Co-Founder of Integrated Kinetic Neurology a continuing education company that focuses on educating providers on how neuroscience influences our movement and pain experience. Dr. Kyle also owns Performance Care Clinics which are physical therapy practices in the DC area and FL and Tampa Composition Testing.

Items mentioned:

Integrated Kinetic Neurology Website

Integrated Kinetic Neurology Instagram

To learn more about Dr. Karl and view full show notes, please visit the full website here: https://jen.health/podcast/135

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

134 | Chronic Ankle Sprains Sep 06, 2021

Feeling continual ankle instability? Constantly getting ankle injuries? Overall weak ankles? You're not alone. DocJen & Dr. Dom present the literature and statistics on the prevalence of chronic instability and preditors of chronic instability. Furthermore, they explain the anatomy of the ankle and the different types of ankle sprains that can occur. They dive into how grades are determined, symptoms and tests that indicate chronic ankle instability, and how mechanical and functional instability looks like with ankle instability. Finally, they provide a real-life perspective to how psychology can influence your movement patterns or rate of re-injury, as well as, provide you with the steps and tools to rehabilitate your or prevent chronic ankle sprains. To learn how to re-pattern and re-coordinate your ankles to prevent spraining your ankle again, tune in!

Vivobarefoot Shoe Discount:

ALERT: TOB is now the 15% off code

How may VivoBarefootshoes help you with chronic ankle sprains? Through building strength in the foot and teaching the foot to accommodate your own body! A study showed a 60% increase in foot strength by wearing VivoBarefoot shoes for 6 months consistently, and you a little over 3 months to return your shoes. Try them out and invest in your health. Use code 'TOB' to get 15% off!

What You Will Learn In This PT Pearl:

3:11 – Types of Ankle sprains

4:00 – Grading for Ankle Sprains

4:28 – Prevalence & Etiology

6:07 – Risk factors

7:58 – How does it go from acute stag to chronic stage

9:41 – Symptoms that indicate chronic ankle instability

10:20 – Tests for Chronic Ankle Instability

13:33 – Different types of instability

15:30 – What to do if you are hypermobile

15:52 – Steps to address your chronic instability

17:29 – Psychological influence with chronic ankle sprains

18:00 – The biggest focus of your rehabilitation journey

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/134

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

133 | Releasing Food Restrictions and Understanding Nutrition with Cara Clark Sep 01, 2021

Struggling to release food restrictions? Wanting to commit to a challenge to kickstart your journey, but feel like you can’t commit? Curious about simple nutritional guidelines to consider? Cara deciphers nutrition and provides insight into changing the focus around food restriction, yet appealing to the control food restrictors desire. After a dive into Cara’s passion, her motivations, education, and what motivated her to pursue nutrition, Cara provides simple nutrition principles and explains the typical structure of her challenges. Through an elimination and reintroduction phase, Cara presents an efficient technique to understand the types of foods that are optimal for you. Furthermore, Cara re-defines success, as her challenges follow a no-fail system, and the benefits of food-logging, Moreover, she discusses season diet and two factors that make eating according to season advantageous, providing examples and tips to introducing higher vegetable intakes to children. Let’s dive in!

Starting September 7th is the Fall Back To Health challenge with certified nutritionist, Cara Clark, and functional medicine expert. Dr. Kaisa Coppola, DC. If you're feeling the need to re-commit or tired of feeling the way you're feeling with "winging" your meals, feeling bloated or fatigued after meals, or unable to fit in nutritious meals and keep with your routine with kids, this challenge is for you. With an overarching focus on hormone health, You can take a quick assessment to have the team tailor the challenge for you and will be getting meal plans, meal ideas, food exchange ideas and grocery lists, community, structure, logging systems, and education on optimizing your nutrition and hormone health. Join the Fall Back To Healthchallenge here!

What You Will Learn In This Interview with Cara Clark

3:43 – What drove Cara to her expertise?

6:31 – What motivated Cara to pursue nutrition

13:25 – How can we begin education earlier

15:56 – Clara’s nutrition guidelines

19:39 – Cara’s challenges

25:15 – Food Logging

26:04 – Clara’s fall back to health challenges

28:45 – How to address not feeling so great when making a change

32:35 – How to get yourself to start a challenge

34:31 – Seasonal Diet

37:31 – Key foods for different vegetables

40:02 – Ho to teach kids why we need to eat colors

43:35 – Learn more with Cara

About Cara Clark

Cara Clark is the owner and primary Certified Nutritionist of Cara Clark Nutrition. Cara works with individuals and groups to promote overall health and to manage a wide range of nutrition-related issues. With a ‘non-dieting approach, she has helped clients manage weight, energy, performance, diabetes, thyroid-related disease, allergies, eating disorders, and more. Her goal is to expose as many people as possible to optimal health for elite performance, and she is very sensitive to the needs of each individual client as a mother to four daughters.

To learn more about Cara and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode133/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

132 | ITB Syndrome - Pain on the Outside of your Knee? Aug 30, 2021

Diagnosed with IT Band Syndrome? Feeling pain on the outside of the knee? Rolling out your IT band? DocJen & Dr. Dom describes the anatomy of the IT bands, the muscles that connect into, and why it is said to be a “friction injury.” They discuss whether or not foam rolling is beneficial, the mechanism behind foam rolling, and how to optimize its use. Then, they explain the potential causes of feeling ITB syndrome-related symptoms, and how you can begin to address the root cause issue. After discussing 3 was to address ITB Syndrome, they provide insight into why it is common amongst runners and the ultimate importance of building strong internal foundations. Keep activating and exploring!

Vivobarefoot Shoe Discount:

ALERT: TOB is now the 15% off code

Feeling extra warm this summer? What's your message to our earth. VivoBarefoot is all about connection. As much as nature's natural terrains are optimal for our feet, their purpose is to use the needle in how we treat the environment, our earth, and utilize its resources. Join the Letters To The Earthmovement below to become more aware of respecting the earth's gifts and saving our home! While you're at it, you can further support this movement by purchasing VivoBarefoot shoes. Use code 'TOB' to get a 15% off discount!

What You Will Learn In This PT Pearl:

2:31 – What is the IT Band

4;38 – Why might you be feeling pain

5:46 – How to fix it

7:06 – Should you foam roll?

7:54 – Why might foam rolling be ineffective?

8:37 – Where to foam roll if you’re going to do it

10:44 – When you may be feeling a rubbing/friction/tight sensation

11:38 – How to address your ITB

15:03 – The role breathwork plays with ITB syndrome

16:25 – Why is it common amongst runners

17:09 – Addressing internal over external

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/132

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

131 | How Trauma Impacts Biomechanics, Movement and Pain with Dr. Liz Letchford Aug 25, 2021

Feel like your chronic pain is never-ending? Completely ignoring your emotions? Wondering why you can’t quite let go of struggling past experiences? Dr. Liz Letchford, Athletic Trainer with a P.h.D in Kinesiology, uncovers the current perspectives on how trauma impacts pain and performance. Through a holistic health approach, Dr. Liz speaks to the importance of staying curious, honing in on how emotions and past traumas can mold our movement patterns and persistent pains. Through a simple explanation of the mechanism, highlighting the nervous system, Dr. Liz shares an empowering story of her work with a client and how they found newfound strength after addressing their hidden and deep-rooted trauma. Nonetheless, Dr. Liz speaks to common egoistic characteristics in clinicians, and the need to allow space for clients to be listened to as the starting point to any rehab process. Finally, she provides her top tips to understanding if your pain has a deeper emotional root cause, and what to do, because “it likely does.” Step up your rehab game and get back to optimal health Dr. Liz!

Paleovalley Discount:

Do you know all the ingredients labeled at the back of your go-to snack? In this episode, PaleoValley is mentioned. Containing 100% grass-fed beef with a higher omega 3:6 ratio, antioxidant-rich foods, and some of the best anti-inflammatory whole food ingredients, PaleoValley has got your sweet or savory tastebuds covered with beef sticks or protein bars. Use code ‘OPTIMAL‘ to get 15% off.

What You Will Learn In This Interview with Dr. Liz

4:23 – What drew Dr. Liz to helping people

5:55 – Differences between Athletic Training Certified & Physical therapy

9:31 – Origins of Liz’s passions

14:45 – How did Liz’s P.h.D Impact her

20:43 – Current perspectives on bodily responses to emotions.

25:31 – Encouraging & staying curious about the deeper root cause of pain

31:38 – Clinicians & their ego

35:32 – Impact of Trauma

39:22 – How emotion manifests through movement

42:02 – How to recognize if your pain has a deeper emotional root cause.

43:38 – Learn more with Dr. Liz

About Dr. Liz:

Dr. Liz Letchford is an Athletic Trainer and strength coach who takes a holistic approach to improve mechanics, posture, and pain. With a Ph.D. in Kinesiology and Rehabilitation Science, her research interests focus on injury risk reduction and the relationship between biomechanics and human emotion. She is the creator of The Release, a self-massage and movement experience designed to help students get out of their heads and into their bodies. Liz is a founding coach for Tonal, a connected fitness company where she is also part of the research and innovation team.

Items mentioned:

Dr. Liz’s Release Method

Dr. Liz’s Instagram

Dr. Liz’s Website

To learn more about Dr.Liz and view full show notes, please visit the full website here: https://jen.health/podcast/131

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

130 | Relieving Piriformis Syndrome Aug 23, 2021

Diagnosed with Piriformis Syndrome? Is it actually your Piriformis causing you pain? The victim, your piriformis that tends to get much of the blame, is not always the culprit. DocJen & Dr. Dom take a deep dive into the anatomy of the Piriformis, its function, and how it may be affected by the way it coordinates with or how the 7 other external rotator muscles may be affecting the surrounding nerve endings. As a diagnosis related to the sciatic nerve, they describe what is happening in the body and how sciatica-like symptoms may be appearing when diagnosed with piriformis syndrome. Using research to gain a broader perspective on the diagnosis, they provide their step-by-step process to approaching your piriformis syndrome, emphasizing your resetting and habitual position and the relationship between your feet, knees, hips, and core or respiratory system. By explaining the ineffectiveness of smashing or stretching into your piriformis, they provide a more effective and optimal way of getting to the root cause and addressing the system as a whole. Kick-off your shoes and learn all about the Piriformis syndrome!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

1:07 – Synopsis of the Piriformis Syndrome

2:18 – Anatomy of the Piriformis

4:28 – Should you stretch or smash into the Piriformis?

5:59 – Research on Piriformis Syndrome

6:56 – Addressing the root cause of your Piriformis symptoms

8.36 – How your feet position affects hip mobility

10:26 – What stretches & manipulations are actually doing

12:30 – Your guide to addressing your Piriformis symptoms

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/130

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

129 | Mindset Training with Mike Aidala Aug 18, 2021

Struggling with mindset? Wondering how language affects mindset? Curious to dive deeper within yourself? Mike Aidala, a health and wellness expert, explores mindset in its whole capacity. With a look into his background, Mike shares his “addiction” to yoga and the mental space it provided him in helping him perform better with his lifting. He leads by example, setting the example of this dualism in his movement practice, opening up the freedom to embrace all schools of movement. Furthermore, he explains his mind-first approach to setting up goals, and how shifting your language to create more choice can make all the difference. His “shouldfast” techniques drop the judgment, bring more awareness, and allows individuals to be more present with their choices. Then, Mike unveils his journey to riding the wave of vulnerability. He provides his top tips for addressing physical manifestations of emotions and how to combat the fears and repercussions that come with failure. Finally, he offers his top recommendations on how to start diving into yourself. Let’s dive into all things mindset.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Mike

3:30 – Mike’s Background

5:51 – Addiction to the athletic mindset (lifting + yoga)

7:15 – Opening your movement practices to find mind balance

8:23 – How to approach the mind in setting up goals

11:16 – Shifting language to create choice instead of judgment

12:51 – The “shouldfast:” how to implement language shifts

16:06 – The power of presence

17:13 – How did Mike navigate vulnerability?

21:35 – How emotions physically manifest

25:46 – How Mike approaches his client’s failure

30:26 – How to start diving into yourself: gratitude & hot baths

33:19 – Learn more with Mike

About Mike Aidala:

Mike Aidala is a leading health and wellness expert who has been mentioned in: Men's Journal, GQ, AskMen, Gear Patrol, Well+Good, PopSugar, Harper's Bazaar, Valet Magazine, and more. He is one of the top personal coaches in America and has been coaching and guiding others for over 15 years.

Mike's various programs are for individuals who want to establish an enhanced, more familiar relationship with their body and mind. Using a range of modalities, Mike creates personalized programs to build stability, flexibility, and strength for efficient, effective life control. You will learn to pay attention as you move through the world, cultivating an awareness that will lead to a healthy and happy life!

Items mentioned in this episode:

Mike‘s Website

Mike’s Handstand Course

To learn more about Mike and view full show notes, please visit the full website here: https://jen.health/podcast/129

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

128 | ACL injury, Recovery & Prevention Aug 16, 2021

Got an ACL Injury? Considering surgery? DocJen & Dr. Dom address it all in this PT Pearl. After describing the anatomy and function of the ACL, they explain the different degrees of the ACL injury and the tests that are used to diagnose an ACL injury. They name the signs and symptoms associated with an ACL injury and who is at higher risk. Then, they take a deep dive into surgery. Debunking the common misconception around absolutely no stability around the knee with a torn ACL, they explain what the ACL reconstructive surgery consists of and re-shape the narrative around ACL and surgery. With an overarching emphasis on function, they provide insight into the importance of proprioception and strength in and around the knee, the different components of stability around a joint, and why function is so important for ACL rehabilitation. They address laxity at the knee with no ACL, the association between ACL and Knee Osteoarthritis, and the controversy around Knee valgus. Finally, DocJen & Dr. Dom gift you with the ways you can begin to approach your ACL injury, empowering you with knowledge around joint proprioception, muscular coordination, and neurological control in optimizing your rehabilitation, regardless of if you get surgery or not. Tune in!

Vivobarefoot Shoe Discount:

Foundations. Our feet are our base of support, our foundations. DocJen & Dr. Dom live in their VivoBarefootshoes. No matter what your foot looks like, VivoBarefoot shoes will help your feet return to optimal function and train that joint sense, coordination, control, and strength we have been honing in on in this PT Pearl. With 100 days to return the shoe, give your feet time to transition and adapt in style. Use code ‘TOB’ to get 15% off!

What You Will Learn In This PT Pearl:

2:08 – ACL Anatomy.

3:27 – Degrees of ACL Injury

4:20 – Tests to determine ACL Injury

5:07 – Signs & Symptoms

5:55 – Who is at higher risk?

7:28 – ACL Reconstruction Surgery - what’s the process?

10:12 – The literature on surgery vs PT, and associations with Knee OA

12:28 – Addressing the laxity associated with torn ACL

13:27 – Components of stability

14:03 – Prevalence of Re-injury

16:54 – Why Function is so Important

20:12 – Allow the knees to cave in or not?

22:37 – Your ACL Rehab Guide

26:08 – Get your own Physical Therapist!

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/128

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

127 | Navigating Healthy at Every Size (HAES) in Health & Wellness with Dr. Lisa Folden Aug 11, 2021

Stuck in a cycle to lose weight to try and fit into a norm? Have doctors been weight-shaming you? Body Positivity. It is a hot topic. But, what does it really encompass? Dr. Lisa Folden sets us off on her journey with diet culture that started as early as 12 years old! She speaks about when her perspectives started shifting and how we can change the narrative behind diet labels in the next generation. She describes how you can determine what “healthy” is and how healthcare providers or coaches can preach health at every size while talking about sensitive topics (e.g optimal diet, movement…). Moreover, Dr. Lisa takes a deep dive into her best tips to finding food freedom and setting up an environment that respects your child’s intuitive eating. She also, explains how you can refocus your health goals, the stigmas she still faces, how you can actually get to body positivity. A larger body doesn’t equate to being unhealthy. It’s the behaviors, lifestyle, awareness, and intention that matter. Learn how to optimize your health at any size with Dr. Lisa Folden!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Dr. Lisa

2:59 – Lisa’s story & diet culture

5:36 – When did Lisa’s perspective on diet culture shift?

7:31 – Changing the diet label for the next generation

10:43 – How do you determine what healthy is?

12:58 – Sensitive topics & still preaching for health at every size.

16:37 – Steps to getting to food freedom

23:36 – Guiding children to be more intuitive

25:36 – Reframing labels & modelling behavior as parents

28:43 – Re-focusing your goals

32:07 – Has Lisa faced stigmas?

36:55 – How do you get to body positivity?

41:33 – Learn more with Dr. Lisa

About Dr. Lisa:

Dr. Lisa N. Folden is a licensed physical therapist, mom-focused health coach and the owner of Healthy Phit Physical Therapy & Wellness Consultants in Charlotte, NC.

As a body positive, women’s health expert and health at every size (HAES) ambassador, Dr. Folden assists women seeking a healthier lifestyle by guiding their wellness choices through organization, planning strategies and holistic goal setting. Additionally, Dr. Lisa has recently concentrated her efforts to further advance the field of physical therapy by examining the influence of weight stigma and bias in healthcare and PT.

Items mentioned in this episode:

Dr. Lisa's Instagram: https://www.instagram.com/healthyphit/

Dr. Lisa's Website: https://www.healthyphit.com/

To learn more about Dr. Lisa and view full show notes, please visit the full website here: https://jen.health/podcast/127

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

126 | KT Tape - Myths, Facts, and When to Use it! Aug 09, 2021

Does KT Tape really work? What is the hype around it? Perhaps, you swear by it? Find out what is truly happening in the body when you layer on that elastic tape. DocJen & Dr. Dom debunk common misconceptions associated with Elastic tape and provide insight into how you can use it to your advantage. Ultimately, Elastic tape is an incredibly low-risk product to use, but intention and awareness are everything. If you love your Elastic tape or are curious about it, this episode covers the truths about what Elastic Tape is truly doing. Let’s dive in!

PaleoValley Discount:

What is the one snack DocJen & Dr. Dom have stuck with? PaleoValley! It is full of great ingredients that you can pronounce and know. That way, you have full control of what is going into your body without the taste being compromised. PaleoValley has got sweet-lovers covered with their complete protein bars, and savory lovers with their complete protein 100% grass-fed beef jerky. Get 20% off your purchase, using code ‘OPTIMAL’ at checkout.

What You Will Learn In This PT Pearl:

2:54 – What is Elastic Tape doing?.

5:56 – Are elastic tapes holding something in place?

8:17 – A psychological experience with Elastic †ape

11:12 – Compression & Perception of pain

12:42 – Research on Joint Sense

17:07 – Do Elastic Tapes have a physiological effect?

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/126

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

125 | Responsible Wine Making with Dry Farm Wines Founder, Todd White Aug 04, 2021

Curious about the Wine Industry? How about drinking wine that actually benefits your health? Is commercial different from natural different from organic? Todd White, Founder of Dry Farm Wines, deciphers the wine industry. With a passion to produce wine that is better for health and has better taste, Todd White, stumbled upon a passion to create premium health qualified wine that serves pure, natural, and lab-tested wine to ensure they are sugar-free, lower sulfates, and lower alcohol. Todd White speaks into the lack of transparency in the wine industry and its detrimental effects on health. He explores the topics of flavor palates and how changes occur depending on your diet. As he praises lighter wine, he takes a deep dive into how the commercial, natural, and organic labels differ, the FDA approval of additives, and how to choose your wine based on well-sourced grapes. After an evaluative exploration of irrigation and grapes, he provides insight into the ranking systems within the wine industry, and how to choose a healthier wine! Tune in and pick your best wine!

Dry Farm Wines:

We mention Dry Farm Wines in this episode. Dr. Jen & Dr. Dom love to enjoy a little bit of wine now and then, and they love Dry Farm Wine! They use organic grapes, practice regenerative agriculture, and test every bottle for herbicides and pesticides to produce vibrant, fresh, and bright wine. Buy one get one for just one extra penny!

What You Will Learn In This Interview with Todd White

2:34 – Transparency in the Wine Business

5:47 – Natural vs Conventional vs Organic Wines

11:21 – What to look for when sourcing grapes

19:02 – Ranking & Criteria Systems

25:25 – How to determine the most healthful wine.

29:47 – Perks of wines from farmers markets

About Todd White:

Today, after 15 years in the wine business, his life is dedicated to educating and helping people make better choices about food, nutrition, and how they think about consuming alcohol. As the founder of Dry Farm Wines, a writer, speaker, and a leader in the organic/Natural Wine movement, he has widely educated communities on conscious consumption. Todd is deeply passionate about bringing people together to share love and laughter through Natural Wine.

Dry Farm Wines sources pure Natural Wines and lab tests them to ensure each bottle is sugar-free (0-0.15g per glass), lower in sulfites, and lower in alcohol (under 12.5% alc/vol). The wines are friendly to low carb, Paleo, ketogenic, and low sugar diets.

Dry Farm Wines is dedicated to supporting small natural growers, currently sourcing from 600 family farmers who preserve 87,000 acres of organic vineyards and save 1.4 billion gallons of water annually by not irrigating their vines.

Items mentioned in this episode

Dry Farm Wines Instagram: https://www.instagram.com/dryfarmwines/

Dry Farm Wines Website: https://www.dryfarmwines.com/

To learn more about Todd White and view full show notes, please visit the full website here: https://jen.health/podcast/125

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

124 | Disc Herniation - Myths, Statistics, and What You Can Do Aug 02, 2021

Diagnosed with a herniated disc? DocJen & Dr. Dom breaks it all down for you! Debunking the common messaging we hear about bulging discs, DocJen & Dr. Dom provide you the hopeful perspective you need to hear. With a strong emphasis on adaptability, they mold the conversation around function, instead of structure, through research and their client experience. Through a brief and simplistic explanation of modern pain science, DocJen & Dr. Dom moves past the stereotypes associated with disc herniations, and talk into how you can adapt back into your optimally functioning body! Let’s debunk the misconceptions around herniated discs!

15% OFF Vivobarefoot Shoes!

Our foundations are everything. Our feet are everything. Our feet are our base of support and affect everything up the chain! A study revealed a 60% increase in foot strength from 6 months of wearing VivoBarefoot shoes. Strengthen your feet to build more resilience and move more with Vivo Barefoot! Get 15% off using code ‘TOB’ at checkout.

What You Will Learn In This PT Pearl:

3:30 – Taking fear away from diagnosis names

5:33 – Disc Anatomy

7:37 – Disc Diagnosis & MRI Scans

10:27 – Studies of Disc Herniations

12:28 – Adapting to Pain

14:57 – Function over Structure

15:55 – Never flex the spine?

18:17 – Diaphragmatic Breathing

22:25 – Flexion in the Spine is normal

23:55 – Mobility Method

26:49 – Don’t be afraid and keep exploring!

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/124

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

123 | Pregnancy and Delivery In America with Dr. Fraboni Jul 28, 2021

Curious about healthcare in America, Getting ready for pregnancy? Pregnant and want to optimize your delivery? Dr. Fraboni covers it all! We dive straight into the biases within the healthcare system, especially in the context of pregnancy and labor, and how competition tends to disrupt the power of collaboration between health providers. Dr. Frabroni explores his training with nurses and midwives, and how he has carried forward his early teachings to his practice today. With insufficient access to healthcare for certain groups in America, and increasing numbers of c-sections in the country, Dr. Frabroni discusses the importance of prenatal access with respect to fetal comorbidity, and the necessity of blending fetal monitoring approaches to optimize labor and the health of the baby. Furthermore, Dr. Fabroni offers his insights into the dichotomies between natural birth and c-sections and the importance of being open to respecting the patient’s needs, while educating. He discusses openness and education further in the context of delivery positioning, caloric intake, weight gain, exercises when pregnant, and pelvic floor therapy. Tune into all things pregnancy, prenatal, cross-pollination between providers, and working in hospitals!

PaleoValley Discount:

We mention PaleoValley in this episode. Dr. Jen & Dr. Dom swears by Paleovalley because they know everything that is in their beef sticks of superfood bars and that they can trust the ingredients list that has no vague labeling and words they understand! Stack them up in your pantry using ‘OPTIMAL’ to get a 15% discount at checkout!

What You Will Learn In This Interview with Dr. Fraboni

4:05 – Biases in different providers

8:28 – Dr. Fabroni’s experience training with nurses & midwives

11:14 – The importance of collaboration

14:22 – Access to healthcare

17:43 – Foetal Monitoring

18:37 – Blending Foetal Approaches

22:15 – Scheduling c-sections

31:40 – Labor in a tub

38:11 – Issues with prenatal access

39:52 – Eating for two?

42:00 – Pregnancy & Exercise

46:57 – Dr. Fraboni’s biggest takeaways

48:52 – Pelvic Floor Therapy

About Dr. Fraboni:

Dr. Fraboni is an assistant clinical professor in the Department of Family Medicine and Community Health at the University of Minnesota, School of Medicine, Minneapolis campus, in Minneapolis, MN, and is a staff physician and Chief of Staff at M Health Fairview Northland Medical Center, in Princeton, MN. He received his Medical Degree from the University of Minnesota, School of Medicine, Minneapolis, and completed a residency in Family Medicine at St. Joseph’s Hospital, St. Paul, through the University of Minnesota’s Department of Family Medicine and Community Health. Dr. Fraboni also completed a 2 year surgical Fellowship in Maternal-Child Health at Brown University School of Medicine, Providence.

To learn more about Dr. Fabroni and view full show notes, please visit the full website here: https://jen.health/podcast/123

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

122 | Flat Feet - Is there a fix? Jul 26, 2021

Got Flat Feet? You’re in luck. DocJen & Dr. Dom unravel the misconceptions surrounding flat feet. Firstly, they explain the importance of focusing on function, rather than structure with more and more research, science is shifting away from scans, structure, and alignment indicating pain, injury, or dysfunction. They describe the different types of flat feet, their prevalence, and which of the diagnosis tends to be more commonly associated with symptoms. Briefly, DocJen & Dr. Dom discusses potential factors that could increase the risk of having symptoms associated with flat feet, and how the body may have adapted to foot positioning up the chain to accommodate flat feet as a consequence of the modern-day shoe. They provide their best tips to address your flat feet for optimal function, which includes more time spent barefoot and exercises to increase arch and foot awareness. Let’s dive in to find what’s optimal for your flat feet!

Vivobarefoot Shoe Discount:

It’s summer! As DocJen & Dr. Dom embarks on new adventures, traveling all around the US, they find themselves on a spontaneous hike more often than not. VivoBaefoot’s Tracker Forest esc has an extra grippy bottom and protects your feet against the rocky and varying terrains of nature, yet allows your feet to breathe and maneuver with ease. Get 15% off using code ‘TOB’ at checkout.

What You Will Learn In This PT Pearl:

3:05 –What does having a flat foot mean?

7:23 – Flat Feet & Walking

8:20 – Compensatory Patterns

9:28 – Prevalence of different flat feet diagnosis

11:23 – Risk factors associated with symptomatic flat feet

12:58 – Signs & Symptoms

15:10 – Noticing tendencies within the body

15:40 – Shoes.

18:32 – Exercises to increase arch awareness

22:15 – Research and a PTs Role

23:23 – How VivoBarefoot shoes can help flat feet

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/122

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

121 | The Mindset Behind Recovery of Persistent Pain with Kristi Block Jul 21, 2021

Dealing with persistent pain? Physical Therapists deal with them too! Kristi Barker walks the path of her passion for physical therapy and where her interests stemmed from. She explores the balance between educating on an online platform and her ability to physically manipulate in person. Through this, she explores the perks of simple education online and where her goals are heading in reaching a more global population. She unveils her experience with chronic pain recently, and how she navigated the repercussions of it. Finally, she discusses mindset as a priority in getting through recovery. Tune in to learn about what it takes to get to the other side of recovery!

What You Will Learn In This Interview with Kristi Barker:

2:00 – Where did Kristi’s passion for PT come from?

4:07 – Private Practice

5:10 – Education with Patients

7:28 – Beauty in the basics.

8:50 – Are PTs prescribing too many exercises?

10:54 – Injury Prevention

12:35 – Kristi’s tips with persistent pain

16:49 – Kristi’s neck pain

19:57 – The no pain no gain mentality

20:58 – What helped Kristi with her neck pain?

24:58 – Positive self-talk

31:04 – Reach Rehab Mission

About Kristi Barker

Kristi Barker, Physical therapist from Saskatchewan Canada, runs instagram page @reach.rehab. She fell in love with weight lifting and vertical training when she played division 1 volleyball at University of Arkansas Little rock. She personally trained until she was accepted into the masters of Physical Therapy program and is now a physical therapist at a private practice clinic. Her overall goal is to inspire others to move and make physiotherapy accessible globally.

Items mentioned in this episode include:

Kristi’s Website: https://reach-rehab.com/

Kristi Instagram: https://www.instagram.com/reach.rehab/

To learn more about Kristi and view full show notes, please visit the full website here: https://jen.health/podcast/121

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

120 | Torn Rotator Cuff - What to do for your Shoulder Pain! Jul 19, 2021

Been diagnosed with a rotator cuff injury? Shoulder acting up? Dr. Jen & Dr. Dom decipher the different diagnoses you can get with rotator cuff injuries: tendonitis, tendinosis, shoulder impingements, and tearing of the rotator cuff. In doing so, they explain the anatomy of the shoulder, specifically honing on which diagnoses are most popular for each of the four rotator cuff muscles. They hone in on the research between MRI scans and asymptomatic individuals, ending the podcast with their best tips to addressing rotator-cuff-related injuries and what you can do to feel something different. Let’s take a deep dive into the rotator cuffs!

Vivobarefoot Shoe Discount:

We also mention VivoBarefoot in this episode. Dr. Jen & Dr, Dom are enjoying their summer hikes in their VivoBarefoot Trail Knits. This grippy, sturdy, yet adaptable shoe will help you expedite your next hike while providing the stimuli of the varied terrains to re-train integrity and strength back in your feet. Truly feel the beauties of nature under your feet, while keeping them safe with Vivo’s allowing your foot to feel safe and the terrain teaching your foot muscle. Use code ‘TOB’ to get 15% off!

What You Will Learn in this PT Pearl:

2:48 – Diagnosis does not equal pain

3:50 – Research on Scans & Tests

6:00 – What is the Rotator Cuff?

13:48 – Thoracic Spine

14:51 – Muscular Imbalances

19:20 – Dr. Jen’s best tip to approaching Rotator Cuff Injury

22:08 – Dr. Dom’s best tip to approaching Rotator Cuff Injury

23:53 – Self-assessing with TMM

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/120

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

119 | Food Freedom through Intuitive Eating & Somatic Healing with Keri Ford Jul 14, 2021

Caught up in a binge-restrict cycle? Can’t seem to truly practice intuitive eating? Feeling powerless with food choices? If you are struggling with the concept of naturally moderating your portion sizes, this one’s for you. Keri ford, a holistic health specialist, provides insight into approaching your relationship with food through a perspective of healing with a deeper root cause. Explaining the power of pausing, intuitive eating, and gradient of healing, she walks you through her own disordered eating past and provides tips on how you can begin to start your own journey. As part of the process, she talks about true self-love, distinguishing it from self-care. She touches base with the somatic work and its transformational effects in relation to the nervous system, trauma healing, and weight management. Learn whether or not Keri still struggles with her relationship with food and how to restore and reconnect with yourself on a sanctuary retreat with Keri! Let’s dive in!

PaleoValley Discount:

We mention PaleoValley in this episode. If you pick 5 packaged food items and read the ingredient list, can you be assured that you will understand the ingredients? That’s why we love PalleoVallley. Palleovalley uses whole foods ingredients, found naturally on our earth. With beef sticks and protein bars, they have something to satisfy your sweet or savory tooth! Use code ‘OPTIMAL‘ to get 15% off.

What You Will Learn In This Interview with Keri Ford:

3:28 – Keri’s “Why.”

5:22 – Approaching struggling relationships with food.

6:36 – Power of Pausing.

10:34 – Dropping shame associated with food.

13:32 – Approaching cravings in terms of intuitive eating.

16:30 – How Keri permitted intuitive eating.

19:22 – Shifting from self-care to self-love.

21:08 – Billion dollar body principle.

22:57 – Tips on identifying how to be present & starting your journey.

26:33 – What is Somatic work?

34:29 – Keri’s Sanctuary Retreats.

39:03 – Connect further with Keri

About Keri Ford:

Featured around the world on Entrepreneur, NBC, SELF, Livestrong, and FOX, Keri is the CEO and Founder of Elevate with Keri – an elite transformational coaching movement and luxury brand created for high-performance women ready to be successful in this part of their life. As a previous Celebrity Trainer, Keri is recognized as an international motivational speaker, author, event host, and leading global authority on whole-body wellness. She has spoken alongside top industry experts, neuroscientists, and doctors.

Keri has also been nominated as one of the Top 100 Visionaries in Healthcare by IFAH, the International Forum on Advancements in Healthcare.

She is on a mission to empower millions of women to challenge diet culture, educate on the science and psychology of intuitive eating, and master self-love from the inside out.

Items mentioned in this episode include:

Keri’s Website: https://elevatewithkeri.com

Sign up for Keri’s retreat: https://shiftwithsanctuary.com

Keri’s Instagram: https://instagram.com/thekeriford/

To learn more about Keri and view full show notes, please visit the full website here: https://jen.health/podcast/119

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

118 | DeQuervain's Syndrome- Wrist Pain or Thumb Swelling? Jul 12, 2021

Pain or swelling around the thumb side of your wrist? This PT Pearl gives you the rundown of what might be happening! Dr. Jen & Dr. Dom dive into what DeQuervains Syndrome and the tendons associated with it. Also known as Gamer’s thumb and Mother’s thumb, Dr. Dom coins the term “Mellenial’s Thumb,” discussing the association between the use of technology and DeQuervian’s syndrome. Furthermore, they explain the use of Finkelstein’s Test and potentially modifying it as a part of the treatment protocol. They present the latest understandings around DeQuervains Syndrome, shifting away from the idea that it is a condition that is caused solely by inflammation. Nonetheless, they give you the rundown on traditional treatment protocols of pain management through splinters and injections, and the importance of moving from passive treatment modalities (e.g ice. rest. injections) to active modalities to create long-term true change. Learn how to make the most of your rehabilitation by asking the right questions to your health insurance company, educating yourself about the syndrome, and empowering yourself with the understanding and approach to addressing your tendencies and symptoms!

What You Will Learn in this PT Pearl:

0:42– What is DeQuervain Syndrome?

2:46 – Prevalence of DeQuervain Syndrome.

3:10 – Finkelstein's Test.

5:55 – Shifting away from ‘itis.’

6:13 – How to approach sensations with the DeQuervain Syndrome?

9:14 – Shots & Injections.

11:38 – Shots & Injections aren't your long-term solution.

12:09 – Addressing Insurance Protocol.

13:00 – Surgical treatment.

14:01 – (P)Rehabilitation.

16:14 – More than just the thumb.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/118

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

117 | Nutrition and Supplement Masterclass with Expert Fomulator, Shawn Wells Jul 07, 2021

Let’s talk about optimizing nutrition to combat aging, disease, and weight management. Shawn starts the conversation by taking us through his path in deciding to leave the traditional medical and health care system, and use his expertise to provide guidance on truly experiencing longevity. Maybe, salt, fat, and cholesterol are not as bad as we think it is? Shawn unveils the truths behind the research that proposes negative correlations with salt, fat, and high cholesterol, in the context of hypertension, obesity, and heart disease respectively. While doing so, he hones in on the importance of natural, unprocessed, and whole foods. Moreover, Shawn addresses protein through concepts of muscle protein synthesis and insulin as a major contributor to protecting the body from sarcopenic obesity and age-related muscle loss. Particularly highlighting collagen and leucine, Shawn talks about different types, sources, and the importance of protein and collagen. Furthermore, Shawn addresses creatine and its anti-cancer, anti-aging, and performance-enhancing benefits. Finally, he mentions the association between blood sugar and diseases, and provides insight into his top 10 supplement list, emphasizing the significance of vitamin D3 and K2, magnesium, and polyphenols. Keep a handy notebook and pen close by. This one is noteworthy.

Dry Farm Wines Discount:

We mention Dry Farm Wines in this episode. Dr. Jen & Dr. Dom love to enjoy a little bit of wine now and then, and they love Dry Farm Wine! They use organic grapes, practice regenerative agriculture, and test every bottle for herbicides and pesticides to produce vibrant, fresh, and bright wine. Buy one get one for just one extra penny!

What You Will Learn In This Interview with Shawn Wells:

6:09 – Shawn’s Work & Story,

13:28 – Salt, Fat, Cholesterol

20:54 – Protein Sources & Collagen.

26:49 – Collagen Ingredient Lists.

23:39 –Getting collagen through food.

31:07 – Creatine.

33:30 – Vitamin D3 & K2.

36:31 – Magnesium.

37:56 – Berberine.

38:54 – Blood Sugar & Disease

40:02 – Polyphenols.

41:52 – Evidence, Bioindividualsity, and The Energy Formula

43:38 – Learn more with Shawn.

About Shawn Wells:

Shawn Wells, MPH, LDN, RD, CISSN, FISSN is a product formulator and expert in the fields of performance nutrition, longevity, fitness, and supplementation. He earned his master’s degree from UNC-Chapel Hill, where he studied nutritional biochemistry with a minor in exercise science. Shawn is a Registered Dietitian with a decade of experience as a Chief Clinical Dietitian in hospitals and skilled nursing facilities. He is also a Certified Sports Nutritionist and has worked with celebrity clients and professional athletes.

Items mentioned in this episode include:

Shawn’s Book “The Energy Formula”: https://www.energyformula.com/

Shawn’s Website: https://shawnwells.com/

Shawn’s Instagram: https://www.instagram.com/shawnwells/

To learn more about Shawn and view full show notes, please visit the full website here: https://jen.health/podcast/117

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

116 | Pes Anserine Bursitis - Pain on the Inside of the Knee Jul 05, 2021

Been diagnosed with pes anserine bursitis? Have pain to swelling around your lower knee area? Dr. Jen & Dr. Dom decipher pes anserine bursitis, breaking down the term, diagnosis, and anatomy associated with the diagnosis. They explain common symptoms and dive into common contributions to the diagnosis. With its prevalence seen commonly amongst athletes and in conjunction with other issues in the lower limb, they hone in on concepts of irritation, tenderness, and systemic inflammation. Moreover, they debunk the misconception that flat feet and knee valgus are the causes of pes anserine and clarify the association. Finally, they guide you through their method of approaching pes anserine, covering inversions, lymph drainage, breath, stressors, mobility, and their favorite ways to activate the muscles associated with pes anserine. Tune in to learn!

PaleoValley Discount:

We also mention PaleoValley throughout the episode. En route to their next destination, currently, Doc Jen & Dr. Dom take these EVERYWHERE. PaleoValley is their go-to when they’re feeling peckish. For a complete protein, whole food, and all-natural snack. get your 100% grass-fed beef stick or superfood bar for a discount using code “OPTIMAL” at checkout.

What You Will Learn in this PT Pearl:

1:57 – The Pes Anserine Area.

4:36 – Symptoms of Pes Anserine Bursitis.

5:56 – What could contribute to Bursitis.

6:44 – Prevalence in Athletes.

9:44 – What do Muscle Imbalances mean?

11:19 – Treatment

15:45 – Targettting the Muscles specifically.

18:34 – From foot up the chain.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/docjenfit/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/116

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

115 | Belcampo Regenerative Farming and Organic Meats with CEO Anya Fernald Jun 30, 2021

Wonder what the difference is between grass-fed and grass-finished meat? Curious to learn about regenerative farming? Interested in how the omega 3:6 ratio matters in your meat? Tune in as Anya deciphers the world of meat. Starting off with her story and how her transition from eating vegetarian to eating meat, she speaks from within as she explains what drove and still drives her passion to produce quality meat. Then, Anya explains the fundamentals of regenerative farming and how it relates to farm legacy and soil nutrients for health. Soon after, she shifts into talking about the environment and ethics, discussing her perspectives on overpopulation and the meat industry, the cheap meat paradox, as well as food wastage. Finally, she breaks down all our questions about labels, clarifying the difference between grass-fed, grass-finished, organic, cage-free, farm-raised, and pasture-raised. With that comes her top recommendation in choosing the best sources of meat, depending on ruminant versus non-ruminant animals, according to its labels. She takes pride in how Belcampo cares for the development of the animal and the health of her customers. Listen in as Anya talks you through the meat industry, and how Belcampo meat might be your best bet!

Dry Farm Wines Discount:

We mention Dry Farm Wines in this episode. Dr. Jen & Dr. Dom love to enjoy a little bit of wine now and then, and they love Dry Farm Wine! They use organic grapes, practice regenerative agriculture, and test every bottle for herbicides and pesticides to produce vibrant, fresh, and bright wine. Buy one get one for just one extra penny!

What You Will Learn In This Interview with Anya Fernald :

3:05 – What drove Anya’s passion?

8:40 – From vegetarian to farm foods.

11:54 – Food Italy.

15:58 – Regenerative Farming.

17:30 – Regenerative Farming in America.

19:30 – Benefits of slow-growing meats.

20:59 – Can regenerative farming feed overpopulation?

22:59 – Cheap-Meat paradox.

25:58 – Subsidization & Meat.

27:30 – Battling Alternative Meats.

28:23 – Different labels in the meat industry and what they mean.

30:30 – How to source the best quality meat.

36:40 – E-commerce & Grocery Stores for Belcampo

38:56 – Learn more & How you can order Belcampo.

40:00 – Rights & Meat.

About Anya Fernando:

Anya Fernald brings 15 years of experience building and growing food businesses to Belcampo. Her first job after college was to launch a cooperative of cheesemakers in rural Sicily, from there she moved to direct international micro-investments for the Italian Slow Food Foundation. Upon returning to the US in 2005, she built and ran a produce distribution company and launched Slow Food Nation and Eat Real. Anya then developed business plans via her own company, Live Culture, where she first began working with partner Todd Robinson as a client. Anya has been a regular judge on the Food Network’s Iron Chef since 2009 and also serves as the founding board chair of the Food Craft Institute.

Items mentioned in this episode include:

Belcampo Website: https://belcampo.com/

Belcampo Youtube: https://www.youtube.com/channel/belcampo

Anya’s Instagram: https://www.instagram.com/anyafernald/

To learn more about Anya and view full show notes, please visit the full website here: https://jen.health/podcast/115

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

114 | Posterior Pelvic Tilt - What is it & Should I be Concerned? Jun 28, 2021

Has someone told you that you have a posterior pelvic tilt? Or have you noticed it yourself? Maybe you’re confused between the pelvic tilts? Dr. Jen & Dr. Dom dive into the differences between anterior and pelvic tilt while honing in on the idea that structure does NOT necessarily correlate with your pain or symptoms through research. With awareness as a focal point, they describe the importance of noticing changes in your tendencies when you stand, sit, change positions, or move, especially in the sagittal plane for starters. Then, they explain the intricacies between the pelvic-ribcage-breath synergy and debunk pelvic tilt tendencies with hamstring or “core” tightness. Using principles of research surrounding pelvic tilts and chronic low back pain, Dr. Jen & Dr. Dom explore how you can explore proprioception, range of motion, and speed within the pelvic area to find a more optimal position and neurologically safe position for your body. Let’s dive in!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

0:38 – Structure does not necessarily determine pain.

2:25 – Anterior Vs Posterior Pelvic Tilt.

4:12 – Noticing tendencies in the sagittal plane.

5:55 – Pelvis-Ribcage-Breath Synergy.

8:34 – Asymptomatic research on pelvic tilt tendencies.

10:17 – Is the posterior pelvic tilt always due to tight hamstrings and core?

12:48 – Pelvic tendencies in chronic low back pain.

13:44 – How you address your pelvic tilt tendencies.

9:15 – Dr. Dom’s pelvic tendencies.

20:02 – Dr. Dom’s pelvic tendencies.

20:42 – Getting guided is hugely important.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/114

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

113 | Healing Through Ancient Remedies with Dr. Josh Axe Jun 23, 2021

Wondering about the medicinal properties of spices? Curious about the science behind collagen and collagen supplements? Wondering why herbs and spices have been getting all the press lately? Let’s take a deep dive into alternative medicine, using principles of traditional Chinese medicine with Dr. Josh Axe. With his passion driven by the profound healing effects of natural medicine on cancer with his mother, he speaks into what inspired his mother to keep an open mind to methods beyond the traditional health care system that she found was making her sicker, and how he initiates change in his clients. Dr. Axe dives into the significant benefits of collagen, the types, and the best sources of collagen, through meat consumption or as a supplement. Furthermore, Dr. Axe unveils the interplay between emotions and the taxing effects of different emotions on different organ systems, ultimately honing in on identifying and managing the root cause of your symptoms. Through this interplay, he explores the world of herbs and spices, explaining which ingredients are most beneficial for different health conditions: inflammation, immunity, hypothyroidism, digestive issues, brain health, and reproductive issues to name a few. Moreover, he dives into the power of mushrooms, highlighting the therapeutic effects of different types of mushrooms, and explores the taboo around CBD. Finally, he praises Dr. Jen & Dr. Dom for their approach to movement as medicine, and provides his top tip to longevity, emphasizing that herbs and spices supplement holistic health, but aren’t necessarily the one solution to your symptoms.

PaleoValley Discount:

We mention PaleoValley in this episode. Dr. Jen & Dr. Dom swear by Paleovalley because they know everything that is in their beef sticks and can trust the ingredients list. There’s no vague labeling or words they don’t understand on the packaging! Stack them up in your pantry using code ‘OPTIMAL’ to get a 15% discount at checkout.

What You Will Learn In This Interview with Dr. Josh Axe:

3:26 – Where Dr. Axe's Passion Origins From.

7:40 – Dr. Axe's mother and her open mind to Ancient Medicine.

9:07 – How Dr. Axe introduces Natural Medicine to first-timers.

11:47 – Why Collagen.

15:09 – Types, Quality, Sourcing Collagen

18:45 – Getting more collagen by eating the nits and grits of meat?

20:00 – How emotions tax different organ systems.

25:16 – Herbs that support different medical issues.

28:16 – Power of Mushrooms.

30:53 – CBD Taboo.

33:34 – Movement Medicine.

37:03 – Learn more with Dr. Axe!

About Dr. Josh Axe:

Dr. Josh Axe, founder of Ancient Nutrition and DrAxe.com, is a certified doctor of natural medicine (DNM), doctor of chiropractic (DC) and clinical nutritionist (CNS) with a passion to help people get healthy by empowering them to use nutrition to fuel their health. He is the bestselling author of KETO DIET, Eat Dirt, and COLLAGEN DIET and Ancient Remedies. Dr. Axe founded the natural health website DrAxe.com, one of the top natural health websites in the world today.

Items mentioned in this episode include:

Dr. Axe’s Website: https://draxe.com/

Dr. Axe’s book: Ancient Remedies: https://draxe.com/ancientremedies/

Dr. Axe’s Instagram: https://www.instagram.com/drjoshaxe/

Dr. Axe’s Podcast: https://draxe.com/podcast/

To learn more about Dr. Josh and view full show notes, please visit the full website here: https://jen.health/podcast/113

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

112 | Anterior Pelvic Tilt - Is it Causing my Low Back Pain? Jun 21, 2021

Has someone told you that you have an anteriorpelvic tilt? Or have you noticed it yourself? Maybe you’re confused between the pelvic tilts? Dr. Jen & Dr. Dom dive into the differences between the anterior and posterior pelvic tilt while honing in on the idea that structure does NOT necessarily correlate with your pain or symptoms through research. With awareness as a focal point, they describe the importance of noticing changes in your tendencies when you stand, sit, change positions, or move, especially in the sagittal plane for starters. Then, they explain the intricacies between the pelvic-ribcage-breath synergy and debunk pelvic tilt tendencies with hamstring or “core” tightness. Using principles of research surrounding pelvic tilts and chronic low back pain, Dr. Jen & Dr. Dom explore how you can explore proprioception, range of motion, and speed within the pelvic area to find a more optimal position and a neurologically safe position for your body. Let’s dive in!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

0:45 – What are pelvic tilts?

1:06 – How to determine pelvic tendencies

2:15 – Why does Dr. Dm have an anterior pelvic tilt tendency

3:55 – Lower cross syndrome

5:07 – Queen of the body - Nervous System

8:00 – Keep stretching those hip flexors?

9:25 – How to neurologically re-pattern

15:26 – Foundations & building breath

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/112

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

111 | Improve Your Eyesight with Jake Steiner Jun 16, 2021

Do you wear glasses/ contact lenses? Got Lasik? Eyesight worsening, perhaps? This episode is for you. Jake Steiner breaks down the world of Myopia, also known as shortsightedness, and explains the mechanism behind Myopia in a simple manner. Jake hones in on the differences between long-distance and short-distance glasses, and what may be contributing to your eyesight worsening, even if you have glasses! Much like Dr. Dom has his 30-30 rule about moving every 30 minutes, Jake provides insight into his rules on optimizing eye health in our digital age. Moreover, he dissects whether or not squinting or trying to struggle through blurred vision is bad for the eyes, and how glasses and contact lenses have their place for specific purposes. Jake offers his suggestions on some steps you can take to optimize your vision, and speaks into how diet and your environment can play a significant role in your vision clarity. Finally, he talks through his perspective around Lasik and when it may be best to consider Lasik, if desired. Open up your eyes, both literally and metaphorically, as Jake deciphers all things eye-related.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this interview with Jake Steiner:

2:57 – What drove Jake’s passion?

4:11 – What is Myopia?

9:52 – How long until it's time to get off technology during the day?

10:47 – Glasses and Worsening Eyesight.

13:38 – Is squinting or blurred vision making your eyesight worse?

17:44 – Contact lens is better short-term than glasses.

18:17 – How can you start on your own?

21:30 – Do eye exercises work?

23:40 – Your environment and eyesight.

25:50 – Diet & Eyesight.

27:12 – Laski Surgery.

31:33 – Eyesight changes across the life span.

33:20 – Jake’s Quick Suggestions.

36:12 – Learn more with Jake.

About Jake Steiner:

Jake Steiner is a (semi-retired) stock trader and investor. His personal passion is understanding human eyesight - and has spent the past 20 years in vision biology science, exploring natural myopia control. Jake hosts the Web’s largest vision improvement community with many tens of thousands of participants and has written over 1,200 articles on vision biology and myopia control.

Items mentioned in this episode include:

Jake’s Website: https://endmyopia.org/

A FB Group: https://web.facebook.com/groups/

Forum: https://community.endmyopia.org

Wiki: https://wiki.endmyopia.org/wiki/EndMyopia_Wiki

Jake’s Youtube: https://www.youtube.com/channel/jakesteiner

Jake’s Instagram: https://www.instagram.com/jakeysteiner/

To learn more about Jake and view full show notes, please visit the full website here: https://jen.health/podcast/111

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

110 | Bunionettes Causing Pain on the Outside of the Pinky Toe?! Jun 14, 2021

Bony growth on the pinky side of your foot? Feel your pinky toe squished in your shoes? Join DocJen & Dr. Dom as they explain what might be the root cause of your Bunionette and how common it is. They dive into the anatomy, the three types of Bunionettes, and the optimal function of the foot. Then, they move into discussing the intrinsic and extrinsic factors associated with Bunionettes, talking into the consequences of shoes, overcorrections, and under corrections with surgery, and how surgery may not provide the fix you are looking for. With a whopping 75-90% success rate with non-operative Bunionette treatment, DocJen & Dr. Dom hone on the power of adaptation, the importance of going barefoot and investing in Vivos, and how else you can address Bunionettes through movement and awareness. The goal is not to wear toe spreaders when you get a pedicure, right?! Let’s build that foundation back up!

Vivobarefoot Shoe Discount:

We also mention VivoBarefoot throughout the episode. Vivo highlights the conspiracies around shoes and highlights the intrinsic and sufficient structures within your feet. Your feet have all they need within them. Free up the feet! By using code “TOB” to get a 15% discountat checkout.

What You Will Learn in this PT Pearl:

2:43 – What is a Bunionette?

5:14 – The 3 types of Bunionettes

6:03 – The Body Adapts

7:16 – Etiology of Bunionettes

9:35 – Can Physical Therapy help?

13:13 – Shoes & Bunionettes

18:48 – Go barefoot at home

19:52 – Feet, hips, core

22:28 – Adaptability Goals

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/110

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

109 | Can You Improve Your Yoga Practice While Building Strength? Jun 09, 2021

Is Yoga your only form of exercise? Wondering why only Yoga is not enough Fear you will lose flexibility from strength training? Jenni & Travis break down strength training, through the context of Yoga, and provide insight into why movement variety is important. As they explain their respective drivers to their passion in promoting strength training through the Yoga practice, they explain the different types of Yoga and explain how certain Yoga practices dominate as an endurance-based movement. They unveil the Yogi advantage to already having the range of motion to build true strength and the ease in coaching Yogis as they have analogous movement patterns to strength-based exercises and base-level understanding through movement. As a result of their passion, they speak into how their guide promotes confidence as it maps and integrates yoga poses with strength training. Finally, they let us in on how to balance your yoga practice with strength training in terms of time and frequency. As lovers of Yoga themselves, they empathize with the reluctance Yogis feel with fewer practices, but recognize the profound effects strength training has on flexibility, susceptibility to injury, and performance in the Yoga practice itself. Move more optimally, through your favorite Yoga practice, more safely, and with strength with Jenni and Travis!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Strength for Yogis Guide:

We also mention a $20 discount for Jenni and Travis’s Strength for Yogis Guide throughout the episode. To learn how you can balance out your yoga practice with yoga-inspired strength training and strength training fundamentals, use code ‘OPTIMAL20’ at checkout!

What You Will Learn In This Interview with Jenni Rawling & Travis Pollen:

2:40 – What drives Jenni & Travis.

7:12 – Types of Yoga.

12:58 – Yoga, injury, Endurance.

17:36 – Taking strength training progressions to your mat.

22:21 – Myths around Strength vs Flexibility.

26:43 – Ease in coaching strength for Yogis.

28:00 – Mapping Yoga poses with Strength Exercises.

32:48 – How to balance strength training with Yoga.

37:50 – What to do if the weight room or time is a barrier.

41:12 – Learn more with Jenni & Travis.

About Jenni & Travis:

Jenni Rawlings has completed a wealth of training and learning in the fields of yoga, anatomy, and movement science. She writes regularly for Yoga International and for her own body geek-focused yoga website, where she also offers science-based yoga classes and continuing education courses for yogis.

Travis Pollen is an author, personal trainer, and Ph.D. in Health & Rehabilitation Sciences. His research focuses on core stability, movement screening, training load, and injury risk appraisal. He also holds a master’s degree in Biomechanics and Movement Science along with an American record in Paralympic swimming.

Items mentioned in this episode include:

Strength For Yoga Guide: https://www.strengthforyoga.com/

Jenni Rawling’s Website: https://jennirawlings.com/

Travis Pollen’s Website: https://travispollen.com/

To learn more about Jenni & Travis and view full show notes, please visit the full website here: https://jen.health/podcast/109

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

108 | Baker's Cyst Causing Knee Pain? Tune in! Jun 07, 2021

Baker’s What!? Feel a bulge at the back of your knee? Doc Jen & Dr. Dom break down the Baker’s cyst diagnosis and determine the test used to diagnose a Baker’s cyst. Furthermore, they describe the anatomy and the muscles that are commonly associated with Baker’s cyst. They highlight the etiology of the diagnosis and distinguish the cyst from herniations in children. As Baker’s cyst is typically seen in conjunction with another diagnosis, Doc Jen and Dr. Dom discuss the symptoms associated with Baker’s cyst and summarizes a simplified and generalized way to approach Baker’s cyst. They both speak into their movement preferences, resulting in certain diagnoses. Specifically speaking into the importance of control over a range of motion, Dom’s talk explains how the Optimal Body mobility flows and muscle activations have revolutionized his movement performance by going back to the foundations.

Vivobarefoot Shoe Discount:

We also mention VivoBarefoot throughout the episode. If retro is your vibe, the all-new Geoshell has got you all matched up! More often than not, DocJen gets complimented on her shoes, and this addition has got her all riled up! Free up your feet and move in style with your very own Vivp Geoshell. Use Code “TOB” to get a 15% discount at checkout.

What You Will Learn in this PT Pearl:

2:10 – Dr. Jen's experience with Baker's Cyst.

3:45 – What is Baker's Cyst?

4:52 – How to distinguish if it is a Baker's Cyst.

6:07 – Etiology of Baker's Cyst.

7:17 – Prevalence with other Degenerative conditions.

8:19 – It typically goes away on its own.

10:06 – Baker Cyst Symptoms.

12:17 – Real treatment to assessing the knee.

14:37 – Dr. Jen & Gymnastics.

15:24 – Dr. Dom & Football.

16:03 – Why we need to control range of motion.

17:36 – How The Optimal Body has helped Dr. Dom.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/docjenfit/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/108

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

107 | Mastering Your Blood Sugar & Cutting Cravings with Kelly LeVeque Jun 02, 2021

Find yourself craving too often? Confused about carbohydrates and what to focus on getting on your plate? Wondering about juice cleanses and fasting? Kelly unpacks it all in this interview. Having always had a deep-rooted passion for nutrition, Kelly found her place in the nutrition field advocating for the importance of education as the primary means to allowing healthier choices. She dives into her FAB four approach and the importance of mastering blood sugar, regulating hormones, and optimizing well-being. She addresses the impacts of sugary breakfasts, describes different types of carbohydrates, the importance of breaking your fast strategically, the benefits of testing your blood sugar, and being mindful of the types of foods you consume. Moreover, Kelly explains the mechanism behind fiber and bloating, the influence of prebiotics and postbiotics, how to best source them, and offers her tips to manage bloating. Finally, she offers her perspectives on juice cleanses, briefly presents the research on intentional fasting, and discusses the relation between intermittent fasting and the circadian rhythm. Ultimately, she provides her top tips to promote digestion, metabolism, and energy! Tune in.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Kelly LeVeque:

4:06 – What drives Kelly’s Passion?

8:59 – Education & Empowerment.

10:08 – Kelly’s Fab Four.

14:16 – Eating optimally in the mornings.

17:55 – Cellular Carbohydrates.

19:29 – Is Sugar Addicting.

22:35 – Testing yourself with Blood Sugar.

24:19 – Fiber & Bloating.

28:36 – Starchy Vegetables & Probiotic/Prebiotic Foods.

34:40 – When to add starchy carbohydrates to your diet.

37:47 – Juice Cleanses & Detox.

41:55 – Research on Fasting.

47:51 – Courses & Opportunities with Kelly.

About Kell LeVeque:

Kelly LeVeque is a holistic nutritionist, wellness expert, and celebrity health coach based in Los Angeles, California. Be Well grew out of Kelly's lifelong passion for health, the science of nutrition, and overall wellness. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life.

Items mentioned in this episode include:

Kelly’s Instagram: https://www.instagram.com/bewellbykelly/

Kelly's Podcast: https://kellyleveque.com/be-well-by-kelly-podcast

Kelly’s Courses: https://www.kellylevequecourses.com/

To learn more about Kelly and view full show notes, please visit the full website here: https://jen.health/podcast/107

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

106 | QL Causing Low Back Pain or Problems? Tune in! May 31, 2021

Do you have pain on the side of the low back? Find yourself blaming QL tightness for your back pain? Perhaps the QL is much more integrated than we think. DocJen & Dr. Dom dissect the QL and explain the fascial connections that intersect and integrate with the QL. They hone in on its connections with the rib cage and lower core, discussing its function in spinal movements and breathing patterns. Furthermore, they explain common symptoms and complaints associated with QL pain and how trigger points in the QL may lead to referral patterns. They explore how prolonged sitting, hip pain, and low back pain can be associated with the QL, as well as their top recommendations when addressing and treating QL-associated symptoms. Learn how you can approach your QL trigger points on your own terms!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

3:20 – Dissecting the QL.

5:35 – The Low Core.

6:21 – Thoracolumbar Fascia.

8:47 – QL Role in Breathing.

9:42 – QL associated symptoms.

12:00 – Treating QL trigger points.

14:27 – Passive Modalities.

16:06 – Tools to help QL-associated symptoms.

18:14 – Techniques for nerve entrapment around the QL area.

20:14 – Core Work.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/docjenfit/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/106

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

105 | Understanding Pelvic Health with Pelvic Floor Therapist, Dr. Marcy Crouch May 26, 2021

Wondering if you can prepare for labor? Struggling with Pelvic Floor issues? Unable to figure out your pelvic floor? Wondering what the hype around core stability is about? Take a deep dive down there with @downttheredoc on Instagram, Dr. Marcy Crouch. Dr. Marcy talks you through the pelvic floor, what makes it susceptible to injury or dysfunction, and its 3 functions: support, continence, and its roles in sex. She takes you through the orchestra of the core, and the concept of synergy as a means of accessing true and optimal core stability. By explaining the biomechanics of the core and pelvic floor, she describes her top tips to re-establishing and training the pelvic floor contraction, using her favorite functional kegel technique, and common strength and conditions principles. Furthermore, she provides insight into enhancing your pelvic floor awareness through easily accessible tools and what you should do if you are leaking pee! Finally, Dr.Crouch takes the hot seat as she debunks popular myths, advocates for prepartum and postpartum resources, and presents the research around preparing for labor. Hear out Dr. Marcy and explore it all, now!

PaleoValley Discount:

We also mention PaleoValley throughout the episode. No joke, Doc Jen & Dr. Dom take these EVERYWHERE and they are their go-to when they’re feeling peckish. For a complete protein, whole food, and all-natural snack. get your 100% grass-fed beef stick or superfood bar for a discount using code “OPTIMAL” at checkout.

What You Will Learn In This Interview with Dr. Marcy Crouch:

4:27 – Insight into Marcy’s Passion.

7:34 – Pelvic Floor. Its functions & what it is.

11:08 – Synergy between the Pelvic Floor & Core.

14:21 – Functional Kegels.

16:57 – Using fingers and tools to explore.

19:31– Pelvic Floor Dysfunction postpartum should not be normalized.

22:47 – Leaking Pee? What should you do?

25:26 – What you can do to prepare for birth.

29:21 – Can you prepare for a painless birth?

32:25 – Power of Addressing the whole picture.

36:46 – Learn more with Dr. Marcy.

About Dr Marcy Crouch:

Dr. Marcy Crouch received her Doctorate in Physical Therapy from the University of Southern California in 2010. She then completed a Women’s Health Residency program in Dallas, TX, and obtained her WCS, which identifies her as Board Certified Clinical Specialist in Women’s Health Physical Therapy. After being in the clinic for over a decade, she decided to create programs designed for mothers and birthing persons everywhere. She is the founder of The DT Method™, an online program that is the NEW standard for birth prep and recovery, changing postpartum care and the way women are preparing for their births for all. #novaginaleftbehind

Items mentioned in this episode include:

Dr. Marcy’s Instagram: https://www.instagram.com/thedowntheredoc

Dr Marcy’s Website: https://www.marcycrouch.com/

To learn more about Ashley and view full show notes, please visit the full website here: https://jen.health/podcast/105

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

104 | Golfer's Elbow - What it is and what to do! May 24, 2021

Pain around the inner side of the elbow? Feeling sensations when you flex the wrist? Dr. Jen & Dr. Dom dive into golfer’s elbow, also known as medial epicondylitis. Kicking off the episode, Dr. Jen & Dr. Dom describe the anatomy and the muscles that play in golfer’s elbow. With a now-debunked conception about inflammation and golfer’s elbow, they explain the more recent research surrounding the causes around the symptoms of golfer’s elbow. Moreover, they highlight how to test for golfer’s elbow and how it may manifest in grip strength, lack of shoulder strength, and muscle tenderness. Finally, they provide and instruct you through some ways to treat your golfer’s elbow, focussing on passive and active range of motion exploration, isometrics, eccentrics, and the areas above and below the elbow. Listen in to hear all about golfer’s elbow!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

3:50 – Inflammation? Maybe not the case...

5:00 – Golfer’s Elbow Anatomy.

6:45 – Ulnar Nerve.

7:42 – Causes of Golfer’s Elbow & Relation to Grip Strength.

12:17 – Prevalence of Golfer’s Elbow.

12:49 – Passive Modalities of treatment.

16:00 – What you can do!

18:25 – Isometrics.

19:14 – Eccentrics.

20:04 – Research.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/docjenfit/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/104

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

103 | Improving Accessibility to Healthy Food with Ashely Tyrner of Farmbox Direct May 19, 2021

Feel unsatisfied with the quality of produce in your nearest grocery store? Find grocery shopping a burden due to distance or incompatibility? Ashley highlights the origin of her passions for this company and emphasizes the connections between Farmbox Direct, and senior and pregnancy health care programs. Farmbox Direct serves to deliver groceries and contributes to advocating the importance of consuming whole food ingredients, sharing articles, delivering crosswords for senior populations to engage in, and providing recipes via an in-door Registered Dietitian. She empathizes with the time constraints as a Mom but truly values the importance of involving children in cooking. As the founder of Harlow’s harvest, Farmbox Direct now accommodates children, teaching them to cook in a healthy way through family activities. Coming 2022, Farmbox Direct’s partnership with Harlow’s Harvest aims to launch three kits for three different populations, enhancing the accessibility of produce. Finally, Ashley explains how to choose your best box, and the differences between their organic and natural boxes, adhering to different financial circumstances. Food is medicine. Rediscover grocery shopping with Ashley Tyrner as she talks into Farmbox Direct’s mission of increasing accessibility of quality produce.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Ashley Tymer:

3:21 – Where Ashley’s passion comes from.

4:08 – The issue of accessibility

7:07 – Fast food popularization.

9:24 – Education about whole foods.

11:10 – Forms of education clients receive.

13:35 – Health Plans & Insurance.

16:37 – Children in the kitchen.

19:26 – Harlow’s Harvest.

22:30 – Farmbox Feedback Client Feedback.

24:25 – Personalization and Organic vs Natural Box

28:14 – Ashley’s last takeaway.

30:28 – Learn more about Ashley.

About Ashley Turner:

Ashley Tyrner is a health & food-policy advocate, and the founder & CEO of Farmbox Direct, FarmboxRx, and Harlow’s Harvest. Having been a single mother on food stamps, Ashley has built Farmbox Direct with the goal of helping to eradicate the food desert problem that America faces. In her most recent efforts to enter the healthcare space, Ashley launched the first “Food as Medicine” initiative FarmboxRx. This division of Farmbox Direct was created to partner up with health insurance plans by offering members a box of fresh fruits and vegetables as a means to help combat the biggest health-related social need–food.

Items mentioned in this episode include:

Ashley’s Instagram: https://www.instagram.com/farmboxashley/

Farmbox Direct Instagram: https://www.instagram.com/farmboxdirect/

Farmbox Direct Website: https://www.farmboxdirect.com/

To learn more about Ashley and view full show notes, please visit the full website here: https://jen.health/podcast/103

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

102 | Tennis Elbow - What it is and what to do! May 17, 2021

Pain around the knobbly bit of your elbow? Dr. Jen & Dr. Dom dive into the tennis elbow, also known as lateral epicondylitis. Kicking off the episode, Dr. Jen & Dr. Dom describe the anatomy and the muscles associated with the tennis elbow. With a now-debunked conception about inflammation and tennis elbow, they explain the recent research surrounding the causes of tennis elbow. Moreover, they highlight the tests used to diagnose tennis elbow and how it may manifest in grip strength, lack of shoulder strength, and muscle tenderness. Furthermore, they touch on how smoking and obesity are risk factors for tennis elbow. Finally, they provide and instruct you to treat your tennis elbow, focusing on passive and active range of motion exploration, eccentrics, and the areas above and below the elbow. Listen in to hear all about tennis elbow!

Vivobarefoot Shoe Discount:

We also mention VivoBarefoot throughout the episode. As part of the oxygen project, the Ultra III Bloom shoes are made from the algae blooms that grow as a result of fertilizer and human-induced agricultural runoff, which deplete the oxygen in the ocean and affect marine life. Save life in the ocean, heel your feet, and move freely. Use code “TOB” to get a 15% discount at checkout.

What You Will Learn in this PT Pearl:

2:14 – Introducing Tennis Elbow.

5:53 – Anatomy of Tennis Elbow.

8:16 – The causes of Tennis Elbow.

9:20 – Symptoms of Tennis Elbow.

10:15 – Tests for Tennis Elbow

13:11 – Other factors that contribute to Tennis Elbow symptoms.

15:07 –Treatment for Tennis Elbow.

22:28 – Power of Prehab.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/102

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

101 | Making Fitness Accessible & Fun At Any Stage of Life with Simone De La Rue May 12, 2021

Hate traditional forms of cardio but love dancing? Feeling unmotivated during quarantine? Dwelling under the social media pressures to “bounce back” post-pregnancy? Simone De La Rue, founder of Body By Simone and trainer on Khloe Kardashian’s show Revenge Body, breaks it all down in this episode. Through her personal dance career, Simone De La Rue found a career shift, from ego-driven to service-driven, in purpose. Simone guides you through the power of dance as a form of “therapy, creative outlet, and form of expression,” as a means of physically manifesting the internal beauty and strength we hold within us. She explores the physical aspects of dance as a fun and engaging way to boost cardiovascular health, and expanded into the mind-body connection dance encourages, especially through the mirrors that surround a studio room. Through this perspective. Simone reveals her top recommendations on how to start dance at home and how to stay motivated. By honing the importance of small and easily achievable habits, as well as, taking the pressures away from commitment, she emphasizes everyone to just move and have fun! Moreover, she reveals her takeaways from Revenge Body, prioritizing the deeper root causes and the inner work before being able to see true changes on the outside. Finally, she dives into her newfound respect, empathy, and compassion for pregnant women and postpartum women after having her son. She talks about the power of realism on social media and holding space for the journey during and after pregnancy. It is more about the feeling and not the appearance. Touch base and feel invigorated with Simone as she leads you through her learnings and advice.

Vivobarefoot Shoe Discount:

We also mention VivoBarefoot throughout the episode. As summer approaches, explore nature on a hike with the new breathable, natural, Wild Hide leather, and water-resistant hiking boots collaborated with the Michelin © Esc Sole. Experience real grip and free feet with the Tracker Forest Esc. Use code “TOB” for a 15% discount at checkout.

What You Will Learn In This Interview with Simone De La Rue:

4:03 – What drives Simone’s passion?

5:50 – Dance for the physical & mental.

7:57 – Making dance more than just the body.

10:33 – Simone’s top tips for starting dance at home.

11:49 – Simone’s tips to staying motivated.

14:32 – How to make fitness fun.

17:30 – Shifting from coaching aesthetics to lifestyle.

19:57 – First steps to addressing the inner work.

22:41 – Approaching changes in the body from a fitness standpoint.

25:43 – Pregnancy Portrayal on Social Media.

30:54 – What motivated Simone post-pregnancy.

34:20 – Learn more with Simone.

About Simone De La Rue:

After a successful dance career performing on Broadway, London’s West End, and her native Australia, Simone transitioned to the fitness industry becoming a certified NASM CPT, Pre/PostNatal specialist, and Certified Life Coach. Simone's clients include Oscar® and Grammy® winners, supermodels, and moms. She is the Creator of Body By Simone, which Forbes named 'Hollywood’s hottest workout Empire,’ and is recognizable from her work as a featured Trainer on E! Network’s Revenge Body with Khloe Kardashian. Simone’s Fitness Empire includes studios in both LA and NY, cobranded apparel, equipment, DVDs, and the award-winning Body By Simone App.

Items mentioned in this episode include:

Simone’s Instagram: https://www.instagram.com/simonedelarue.official/

Body By Simone App & Website: https://www.bodybysimone.com/

Simone's Blog: https://www.simonedelarue.com/blog

To learn more about Simone and view full show notes, please visit the full website here: https://jen.health/podcast/101

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

100 | Answering YOUR Questions + Bonus Giveaway!! May 10, 2021

“Pain is our protector…the goal is not to feel pain. It is how we are going to move through life with pain signals,” says DocJen. DocJen & Dr. Dom take a deep dive into 3 of your questions! Firstly, through the biopsychosocial lens, DocJen & Dr. Dom address chronic pain and how it relates to fear-of-missing-out (FOMO), selective attention, and our sense of purpose or self-worth. They talk into the importance of mindset, breathwork, and compassion, approaching chronic pain through a why-centered and purpose-driven lens to move forward and manage its effects on life. Secondly, they distinguish between soreness (or DOMs), injury, and pain. They hone in on the importance of recovery as a prime contributor to progression, how these different sensations may present, and what to do about them. Thirdly, they speak into whether or not individuals with chronic pain will ever be pain-free, highlighting the concept of neural tagging, “neural disrupting,” and how pain signals serve in protecting us. Finally, DocJen & Dr. Dom highlight their top 3 favorite guests in the last 100 episodes. Tune into our episode special, now!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

3:12 – Approaching chronic pain, self-worth, and quality of life.

6:48 – Shifting your mindset.

10:17 – Approaching post-exercise soreness.

13:21 – The power of recovery.

15:20 – Soreness vs Pain.

16:51 – Will I ever be pain-free?

20:01 – Developing “neural disrupt.”

23:44 – Pearls of Dr. Kelly Starrett on Episode 3.

19:12 – Pearls of Julia Glanz on Episode 29.

30:00 – Pearls of Molly Parker on Episode 7.

34:03 – Pearls of DocJen & Dr. Dom’s Story on Episode 2.

36:27 – Giveaway.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

Items mentioned in this episode:

FREE Week of the Jen Health Membership

We think you’ll love:⁠

Find the full show notes and resources here: https://jen.health/podcast/100

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

99 | Exercise & Therapy for Pregnancy & Post-Partum with Physical Therapist, Lashonda Jones May 05, 2021

Curious about pelvic floor health? Need some pregnancy or postpartum core guidance? Heard Kegels are your one-stop solution? Lashonda covers it all from rehabilitating that core for pregnancy to diastasis recti to incontinence. To kick off the episode, Lashonda discusses how and why she came to specialize in the field of pregnancy and postpartum as a physical therapist. As a mother of two, Lashonda talks about how she bounced back from her core and pelvic floor issues post-pregnancy. Moreover, she discusses her top tips on healing from diastasis recti and connecting with the pelvic floor, and her thoughts on Kegels and what they mean. She describes the importance of using yoga blocks or a stability ball, your hands, and different types of visual cues to help educate you and enhance your mind-body connection. Through these techniques, she walks you through her favorite way to reconnect with her pelvic floor and her favorite breath pattern that works in conjunction with any mind-body connection activity. Finally, she addresses how you can explore balance in the pelvic floor, distinguish between pelvic floor tightness and weakness, and how you know if you are working your core enough. Through all her recommendations, she highlights the importance of education as the number one tool to empowerment and foundation of all her programs, emphasizing the importance of truly finding your individualized solution for your body. Listen in for the best of Lashonda’s tips!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Lashonda Jones

3:33 – Lashonda’s passion.

8:35 – How did Lashonda bounce back after pregnancy?

11:28 – First steps to healing Diasthesis.

13:57 – Kegels.

14:20 – How to build Pelvic Floor Awareness.

17:24 – Exercises to try right now.

20:11 – The best breath pattern.

22:21 – How long and how often? Not 24/7.

25:22 – Distinguishing tightness, weakness, and more awareness.

29:45 – Beginning step to addressing diastasis rectus.

33:15 – How do you know if you’re working the core enough?

36:53 – Fear that comes with new experiences.

39:06 – Learning more with Lashonda.

About LaShonda Jones:

Lashonda Jones is a licensed physical therapist, certified personal trainer, pre/postnatal corrective exercise specialist & owner of Core Elevation Fitness & Wellness. She has 15 years of experience in outpatient & inpatient orthopedics with a more recent transition into women's health once she became a mom of 2.

After working hard to heal her own Diastasis & seeing the lack of education moms were given about their postpartum healing she developed an online program that allows women to work 1 on 1 with her online to receive the individualized education & exercises.

Items mentioned in this episode include:

Lashonda’s Website: http://coreelevationfitness.com/

Lashnda’s free 5-day challenge: https://core-elevation-fitness-wellness.ck.page/free5daychallenge

Lashonda’s Instagram: https://www.instagram.com/ptrainershonda/

To learn more about Lashonda and view full show notes, please visit the full website here: https://jen.health/podcast/99

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

98 | Strength, Mobility, or Corrective Exercises? What Should You Do Daily? May 03, 2021

What is the Optimal Body really about? This PT Pearl breaks down all the components of the Jen Health Membership. Dr. Jen & Dr. Dom talk about how the 30-day challenges can be used as a guide to kickstart your personalized journey and help you navigate what true health looks like for you. Furthermore, they dive into using Jen Health as a toolbox to develop true awareness of your body, and how you can begin to adapt and incorporate what your body really needs. As the Optimal Body library grows the longer you’re in it, the program provides you with the ability to persist with the basics or progressively overload when you’re ready. Dr. Jen & Dr. Dom hone in on the importance of foundation and consistency, through true focus and awareness in the most basic exercises, to challenge the body and the nervous system in a different way. Tune into a breakdown of the Optimal Body Mobility Flows, Muscle Activation, Core, and HIIT, and how you can begin to approach and implement these tools in your day. Finally, Dr. Jen wraps up the episode by explaining how she personally implements the aspects of the Optimal Body in her day. Yet, this journey is about you, your needs, your experiences, and your health. Explore, gain awareness, try, and start now!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

2:00 – The Optimal Body Membership library.

3:34 – How The Optimal Body can empower you!

5:10 – Guide of the 30-day challenge.

5:50 – Mobility is more about consistency.

8:37 – Willingness to Explore.

12:40 – Core.

17:00 – Going back to the Basics.

17:43 – HIIT.

19:12 – How Jen implements it all.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

Items mentioned in this episode include:

Jen Health Membership: https://jen.health/freetrial

For research and full show notes, visit the full website at https://jen.health/podcast/98

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

97 | The Importance of Telemedicine with Physician Dr Shani Muhammad Apr 28, 2021

Finding it difficult to address your medical issues and navigate the traditional health care system? Feel rushed or like there is never enough time? Perhaps it is the fact that you don’t feel heard? You are not alone. Dr. Shani takes you through her brief, yet insightful story on what inspired her to be a physician, why she switched into telemedicine, and how the Steady MD platform allows her to practice in a fulfilling and truly helpful manner. Dr. Shani takes on the patient’s perspective, discussing the importance of being listened to. As she addresses the common faults within the traditional health care system, she provides you with some simple tools to make the most of your appointments and the system. On the flip side, she acknowledges the difficulties doctors face within the system. Through this dual perspective, she discusses how Steady MD has facilitated her ability to approach patients with her lifestyle change method. She hones in on her ability to validate her patients and their concerns, fully connect, and build a committed relationship. Finally, as she dives into her work with weight loss, perimenopause, and menopause, she accentuates the importance of providing doctors space to not know, and for doctors to acknowledge their line of expertise. As she considers the interplay between the doctor-patient relationship, tune in to find out how Steady MD may be your way to effectively addressing your health.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Dr. Shani Muhammad:

2:25 – What inspired Dr. Shani to be a physician?

5:00 – The importance of being listened to.

9:46 – Navigating time constraints inpatient care.

21:15 – The switch from a traditional to a virtual system.

26:35 – Dr Shani’s Lifestyle change approach.

37:20 – Pairing & Matching at SteadyMD.

40:47 – Perimenopause & Menopause.

50:34 – Approaching help when things feel unknown.

52:58 – Finding out more with Dr Shani.

About Dr. Shani Muhammad:

Dr. Shani Muhammad, MD is board certified in family medicine and has been practicing for over ten years. Dr. Muhammad trained at a large county hospital system in Cleveland, Ohio, and treated a wide variety of medical conditions with a combination of lifestyle changes and medication therapy.

Dr. Muhammad has a CrossFit Level 1 Trainer Certificate, loves hiking, using her treadmill, and riding her Peloton bike at home. She has lost over 60 pounds through lifestyle changes.

Dr. Muhammad believes that health is a spectrum of wellness to illness and we can move the needle towards wellness with lifestyle changes that are sustainable.

Items mentioned in this episode include:

Steady MD: http://www.steadymd.com/docjenfit

Dr. Shani’s Steady MD Profile: https://www.steadymd.com/doctor-shani-muhammad/

Dr. Shani’s Instagram: https://www.instagram.com/shaniife/?hl=en

To learn more about Dr. Shani and view full show notes, please visit the full website here: https://jen.health/podcast/97

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

96 | Knee Osteoarthritis? Reduce Pain & Improve Function Apr 26, 2021

Feeling pain in your knees? Worried about getting knee osteoarthritis? When we think of knees, bones, and aging, osteoarthritis seems to be what we fear most. But, it does not have to be that way. Dr. Jen & Dr. Dom address the fears associated with the diagnosis and the physiology of what is happening in the body. It is important to recognize that your scan does not necessarily correlate with the symptoms you are experiencing. Dr. Jen & Dr. Dom hone in on the importance of exercise and systemic strength, through research, to create different tendencies around the knee, prevent prolonged symptoms or symptoms from arising, and for the knees to feel something different. Let’s dig into how you can begin to address your perspectives around knee osteoarthritis, pain, and fears around movement with pain.

15% OFF Vivo Barefoot Shoes!

We also mention Vivo Barefoot. Your feet thrive doing everything from walking and running to jumping and dancing. Our feet are our foundation connecting us to the earth. They should not be compromised. Let’s build that natural strength back in those feet. It is never too late to start. To get your next wide and highly flexible footwear to free your feet, use code ‘TOB’ at checkout.

What You Will Learn in this PT Pearl:

3:35 – Introducing physiological responses to heat

2:40 – What is Knee Osteoarthritis

3;31 – What is actually causing the pain?

6:10 – The power of movement.

8:40 – Exercise & Chemical Messengers.

10:47 – Negative feedback loop of pain.

12:43 – The importance of increasing muscle mass

14:42 – Bow Legged vs Knocked Knees?

17:55 – Realities of pain

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

Items mentioned in this episode include:

Jen Health Membership - Free Trial: https://jen.health/freetrial

For research and full show notes, visit the full website at: https://jen.health/podcast/96

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

95 | Understanding the Gut Stuff from the Mac Twins Apr 21, 2021

Curious about or fascinated by the Microbiota? Feeling bloated too often than not? Struggling to figure out whether you are allergic or intolerant? Take a deep dive into your gut bugs with the Mac Twins, founders of the gut stuff. As identical twins, the Mac Twins began their fascination with the gut as participants in the American gut study for the several differences in diagnoses for medical conditions they received amongst them, like juvenile chronic arthritis. Through a brief introduction into the origins of their passion for the gut, the Mac Twins hone in on the importance of education when understanding how the gut relates to a plethora of systems in the body: the nervous system, the immune system, and metabolism, to name a few. Through their discussion, they speak to the differences between allergy, intolerance, and sensitivity, Moreover, analogous to a festival, the Mac Twins dig deep into exploring and assessing your microbiota and gut, particularly focusing on fiber and holistic health factors. Finally, they delve into all things poo, and how informative your poop can be in relation to the status of your health. “You do your poo,” says the Mac Twins. Tune in to find out how you can begin to optimize your gut bugs and empower yourself with gut education!

PaleoValley Discount:

We also mention PaleoValley throughout the episode. Struggling to find a nutrient-dense, high-quality, and satiating snack? We guarantee you can trust the ingredients and know exactly what’s in your snack. Know what you’re putting into your body. So, get your next 100% grass-fed beef stick for a 10% discount using code “OPTIMAL” at checkout.

What You Will Learn In This Interview with The Mac Twins:

2:33 – The Mac Twins & their passion for the gut.

7:06 – Approaching how physical presentations relate to the gut.

8:36 – What is the Microbiome?

9:56 – Tapping into your gut.

12:50 – Are food-sensitive tests valuable?

16:44 – Fiber & Bloating.

17:48 – How to get fiber throughout the day.

22:16 – Allergy vs Sensitivity.

24:49 – What your poop indicates.

29:17 – The link between the gut and mental health.

32:15 – Tools to help with gut awareness.

36:00 – Final remarks about gut love.

39:58 – Diving Deeper with the Mac Twins.

About The Mac Twins:

The Gut Stuff was launched in 2017, following Alana and Lisa Macfarlane’sinvaluable participation in a ground-breaking piece of research into whether gut health is determined by genetics or environmental factors, led by an expert in genetics and nutrition Professor Tim Spector of King's College London. It was in sharing 100% of their DNA that made Alana and Lisa's participation vital to the results. Despite being identical, the bacteria in their guts were just 30% the same. They’ve since grown an expert team of scientists, nutritionists, dieticians, and doctors to keep us all on the right side of the tracks, creating a six-film YouTube series to raise awareness and empower everyone to make better everyday choices for their health.

Items mentioned in this episode include:

The Gut Stuff Website: https://thegutstuff.com/

The Gut Stuff Book: https://thegutstuff.com/the-gut-stuff-book/

To learn more about the Mac Twins and view full show notes, please visit the full website here: https://jen.health/podcast/95

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

94 | How To Mobilize Throughout Your Day Apr 21, 2021

Dr. Jen & Dr. Dom are huge on mobility. Dr. Jen released the Mobility Method to reach more people, through an affordable plan, and empower individuals within the walls of your own home. “Self-assess, don’t guess.” Mobility is the foundation you need to address the experiences you are feeling in your body, to create a more optimal environment for your body, and to bulletproof your body from the restrictions that may be contributing to your pain. You are unique and there is no one program that will fit everyone. Dr. Jen & Dr. Dom explain the differences between mobility and flexibility, ultimately walking you through the tools in the Mobility Method, how to approach the program, and how you can implement the exercises in YOUR day for YOUR body. As Dr. Jen & Dr. Dom walk you through how they approach mobility throughout the day, they provide you with the tips to truly dig deep, understand your “why,” and create change within your body through your own means. Let’s get mobile!

Mobility Foundations Course:

Want to get to the root of those mobility restrictions that might be contributing to your aches and pains?! We have the course for you! Mobility Foundations starts by helping you assess your restrictions and then build that mobility systematically to get rid of them once and for all! Check out the course and take a special discount with code OPTIMAL20 at checkout!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

1:04 – Why did Dr.Jen release the Mobility Method.

2:47 – Your Mobility Plan for pain.

4:43 – There’s no one program for everyone.

5:40 – The difference between mobility and flexibility.

7:00 – How to use the Mobility Method.

7:57 – How to implement mobility in your day.

12:48 – The best position is the next position.

13:35 – How Dr. Dom implements mobility throughout the day.

18:55 – The power of intention and education.

19:50 – How Dr. Jen implements mobility throughout the day.

23:00 – Tummy time is for everyone.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at https://jen.health/podcast/94

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

93 | Addressing the Root Cause of Pain & Treatment with Dr. Leada Malek Apr 14, 2021

You are not defined by your injury, your pain, your diagnosis, or what the MRI scan depicts. Dr Malek emphasizes the significance of rapport and her ultimate goals of creating a brain-safe environment for all “athletes of life.” Through her unique and individualized method, Dr. Malek re-iterates how vital it is to explore novelty, optimal sensation, and what “good discomfort” feels like in your body By delving into what works for your body, Dr. Malek rediscovers the role of the brain and how the brain controls the way you perceive your circumstances, address your concerns, consider advice, and move. She discusses her holistic process in deviating focus away from a diagnosis or an MRI scan, but rather towards education and your biopsychosocial context. In her eyes, the brain directs the value and success of your physical therapy. Soon after, she dives into the realm of PT myths, dissecting common preconceptions around manual therapy and emphasizing mind-body connection. In light of her biopsychosocial approach, Dr. Malek speaks to how athleticism, as an aspect of identity, links to overtraining and the athlete trial concept. She explains symptoms of overtraining and the significance of seeking personalized help. Listen in as Dr. Malek inspires you to “trust that people care about you and want you to get better!”

Vivobarefoot Shoe Discount:

We also mention Vivo Barefoot in this episode. Experience how you can feel something different within the body by addressing the feet. The feet remain the foundations of our bodies. It’s time to free up those feet! Not only are Vivobarefoot shoes beneficial to your health, but the environment as well. Everyone will benefit from a pair (or two) of barefoot shoes! Get your next wide and highly flexible footwear to free your feet, use code ‘OPTIMAL‘.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Dr. Leada Malek:

4:51 – What fuels Dr Malek?

6:54 – Why Dr. Malek continued to specialize.

8:20 – The importance of exploring your body.

12:49 – Why Dr. Malek steered away from diagnosing herself.

17:46 – Multiple approaches to one diagnosis.

21:10– The whole person vs their injury.

24:25 – Pain Science.

28:02 – Dissecting PT myths.

35:47 – Symptoms of overtraining.

39:10 – Advice for feelings of pain & hopelessness.

42:23 – Exploring more with Dr. Malek

About Dr Malek:

Dr. Leada Malek is a board-certified clinical specialist in sports physical therapy and has worked in outpatient sports & orthopaedics for the last 5 years. She recently started her own business offering virtual PT to help reach people who couldn't receive care in person due to the pandemic. While her primary patient population includes competitive athletes and dancers, she treats a wide range of orthopedic injuries. Her philosophy includes treating the whole person, not just the injury; health and fitness are a lifestyle for longevity and well-being, and mental and physical health are equally important and influence each other

Items mentioned in this episode:

Dr. Malek’s Website; https://www.drmalekpt.com/

Dr. Malek’s Instagram: https://www.instagram.com/drmalekpt/

To learn more about Dr. Malek and view full show notes, please visit the full website here: https://jen.health/podcast/93

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

92 | TMJ (Jaw) Pain or Symptoms? What You Can Do Apr 12, 2021

Do you get jaw pain when opening your mouth? Maybe pain associated with clicking noises from the jaw? Heard of TMJ pain? Dr. Jen & Dr. Dom explore TMD or temporomandibular disorders and address the factors that may contribute to the symptoms you are experiencing in and around the jaw. They kick it off by explaining the basic anatomy of the jaw, move into when you should address pops and clicks from the jaw, discuss soreness with habitual jaw clenching and teeth grinding, and how headaches, neck pain, and ringing in the ears may be associated with TMD. Zooming out, Dr. Jen & Dr. Dom address pain through the biopsychosocial lens, approaching stress, breath, sleep, technology, and food. Finally, they provide you with a few tools and exercises to explore, manage, and find your way through your symptoms. Tune in to find, understand, and overcome what you are experiencing. Hopefully, you can take that big burrito bite again!

PaleoValley Discount:

We also mention PaleoValley throughout the episode. We love PaleoValley because they use real ingredients, 100% grass-fed cows, and provide you with a complete protein that will keep you full until your next meal. Get your next 100% grass-fed beef stick for a discount using code ‘OPTIMAL’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

1:58 – Defining Jaw Pain & TMJ.

5:45 – A Clenching Jaw.

8:03 – Biopsychosocial model for pain.

9:35 – Functional Jaw Opening

11:15 – It may take a team to address your pain.

15:23 – Jaw Yoga

23:42 – The influence of technology

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

Items mentioned in this episode include:

Free Week of Jen Health Membership: https://jen.health/freetrial

For research and full show notes, visit the full website at: https://jen.health/podcast/92

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

91 | Exploring the Use of Manual Therapy & Shoulder Rehab in Physical Therapy with Dr. Mike Reinold Apr 07, 2021

Got a nagging shoulder issue? Wondering if physical therapy is for you? Interested in how you can perform better? This episode covers it all. Dr. Mike Reinold speaks to his expertise with the shoulders, and why shoulder issues are common. By exploring movement through the context of motor patterns and motor control, Dr. Mike explains how the sedentary lifestyle contributes to the “use it or lose it” phenomena and high prevalence of injury. Through his 3 step approach to “performance therapy”, Dr. Mike discusses why pain may persist, even after implementing recommended exercises from physical therapists. With different specializations within physical therapy, he hones in on the importance of seeking out the appropriate assistance for you and your needs. Lastly, through the discussion of manual therapy and exercise, Dr. Mike highlights open-mindedness as a key factor in career growth, as well as the importance of finding the balance between considering scientific literature and the patient’s feedback. Listen in as Dr. Mike encourages and empowers you with bouts of knowledge and advice to restore, optimize, and enhance your performance!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Dr. Mike Reinold:

4:00 – Mike “The Shoulder Guy.”

6:55 – What drives Mike?

10:30 – Explaining common Shoulder complaints.

13:30 – Transitioning from inactivity to activity.

18:27 – Approaching persisting pain.

22:11 – Motor learning & the Intersegmental route.

27:27 – Approaching Gymnasts.

30:49 – What to expect at a PT appointment.

33:13 – The dilemma between manual therapy & exercise.

36:49 – Assessing research vs anecdotal outcomes.

41:09 – Learning more with Mike.

About Dr Mike Reinold:

Michael M. Reinold, PT, DPT, SCS, ATC, CSCS, C-PS is considered a world-renowned leader in the field of physical therapy, sports medicine, fitness, and sports performance. He is a noted author, lecturer, consultant, researcher, and clinician. As a physical therapist, athletic trainer, and certified strength and conditioning specialist, Dr. Reinold has used his expertise in a variety of settings to help people restore, optimize, and enhance their performance. He has most notably worked extensively with a variety of professional athletes from every major sport, with emphasis on the care of throwing injuries in baseball players.

Items mentioned in this episode include:

Mikes’ Website: https://mikereinold.com/

Champion Physical Therapy: https://championptandperformance.com/about-us/mike-reinold/

Mikes’ Youtube: https://www.youtube.com/channel/UCwkXUCMhKIEfYNZW93alr6g

To learn more about Dr. Mike and view full show notes, please visit the full website here: https://jen.health/podcast/91

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

90 | Is an Adjustment or Manipulation Really Putting You Back In Place? Apr 05, 2021

Love the feel-good crackles and pops when you receive an adjustment? Feeling helpless and in pain, because you can’t get to your PT during lockdown? “Once you pop the fun don’t stop?” Dr. Jen & Dr. Dom spill the truths about what is really happening when you receive an adjustment. In essence, it all comes down to “talking” to the tissues and the brains’ perception. Dr. Jen provides insight into her previous beliefs around her scoliosis and the manual therapy she received. By talking into the beliefs that surround physical adjustments and how they are used to reel clients back, Dr. Jen & Dr. Dom educate you with scientific literature and empower you with ways in which you can start to achieve that feel-good adjustment sensation in the comfort of your own home. Finally, they speak into holistic health and how feeling something different in your body expands beyond movement and physical manipulation, but into food, sleep, environment, and most definitely, your mindset. Listen in to re-educate yourself around the beliefs around physical adjustments.

15% Discount on Vivobarefoot Shoes:

We also mention Vivo Barefoot. We believe that VivoBarefoot shoes will bring you closer to nature, and allow you to feel more with less padding. Don’t forget that you have 100 days to try out the shoes and return them without strings attached. So, why not start now? Build those strong feet. Get your next wide and highly flexible footwear to free your feet, use code ‘TOB’ at checkout.

What You Will Learn in this PT Pearl:

2:50 – Defining Alignment.

5;06 – The science behind that feel-good crack or pop?

7:19 – The PT trick to get you to come back.

9:00 – Jen’s beliefs around her scoliosis adjustments.

11:25 – Ways to feel that adjustment on your own.

17:02 – Persistence of symptoms with stress & habit.

20:15 – Research comparing spinal manipulation.

21:25 – Headaches.

23:50 – Reflecting on the Move 2 Improve Challenge.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

We think you’ll love:

For research and full show notes, visit the full website at: https://jen.health/podcast/90

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

89 | Exploring Masculinity & Feminity in Relationship with Mat Boggs Mar 31, 2021

“Relationships is a skill,” says Mat. It is common to feel this expectation to have all your relationships, whether romantic, familial, or professional, figured out. But, in reality, most of us don’t really have them all perfect. Relatable right? Mat explores the dynamics of relationships by discussing the spectrum of masculine and feminine energies. By disregarding past archetypes surrounding gender roles, he speaks to a contemporary definition of masculine and feminine energies. He discusses relationships analogous to a give-receive counterbalance system. Mat wholeheartedly believes in love as a phenomenon that starts with you and your relationship with yourself. Through an approach of self-awareness and presence, Mat, Doc Jen, and Dr. Dom dive into their individual experiences and how they have explored different aspects of the energy spectrum themselves. To wrap it up, Mat offers tools and a practice to help you delve into your relationships and face any circumstances of self-critique. Let’s dive in!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Mat Boggs:

4:56– Understanding relationships.

13:31 – Defining Masculine & Feminine energies nowadays

19:34 – Presence & YOU

22:16 – Energies and how they relate to hormones

28:46 – The importance of self-awareness

34:36 – “Jump in the puddle”

43:33 – Game Changer Relationship Practices

46:34 – Tools to overcome self-critique

53:44 – Exploring more with Mat Boggs

About Mat Boggs:

Mat Boggs is an internationally recognized dating and relationship coach, best-selling author of "Project Everlasting." He has over 800k subscribers on YouTube and has been featured on The Today Show, CNN, Oprah and Friends, and more. His coaching stems from 3 mindsets to feel sexier in your body. He speaks a lot on attraction and the communication dynamics between men and women, as well as feminine and masculine energy. His passion allows him to invest and help thousands of his followers find success and happiness within their relationships. Mat Boggs is one of the world's best at helping women understand the hearts and minds of men, create deep connections with their partners, and MANifest the relationship they want.

Items mentioned in this episode include:

Brave Thinking Institute: https://www.bravethinkinginstitute.com/

Mat’s Instagram: https://www.instagram.com/mathewboggs/?hl=en

To learn more about Mat and view full show notes, please visit the full website here: https://jen.health/podcast/89

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

88 | Hot Therapy - Heat Packs & Saunas Mar 29, 2021

Are you wondering whether heat packs actually work? Wondering if saunas are more than just a spa day treat? Tune in to Dr. Jen & Dr. Dom explain how heat relates to physiological, localized, and systemic effects throughout the body. With an initial conversation about localized heat applications and the nervous system, they explore the use of saunas, uncovering some mind-blowing statistics on how changing up the environment can have profound effects on systemic adaptations. Let’s dive into how you can implement heat, as a tool, to feel something different and explore what is OPTIMAL for YOU!

Clearlight Saunas:

We mentionClearlight Saunain this episode. To get your very own at-home spa that will surround you with wellness, use code ‘OPTIMAL’ at checkout or say Doc Jen and Dr. Dom sent you!

What You Will Learn in this PT Pearl:

3:35 – Introducing physiological responses to heat.

8:20– Using heat to relax.

10:21– Effects of local hot packs.

12:18 – Systemic approach to using heat.

13:40 – Clearlight Sauna.

16:52 – Dr. Rhonda Patrick’s Research.

19:21 – Heat & Hormones.

22:24 – Adaptations to discomfort.

25:24 – Healthy Stressors & Heat.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

Items mentioned in this episode include:

Clearlight Sauna Website: https://www.healwithheat.com/ (be sure to mention us at checkout if you purchase your own!)

Clearlight Sauna Instagram: https://www.instagram.com/clearlightsaunas100/?hl=en

For research and full show notes, visit the full website at: https://jen.health/podcast/88

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

87 | Overcoming 17 Years of Adderall Use for ADHD and Anxiety with Sheeva Rouhanifard Mar 24, 2021

Do your doctors prescribe an end-all-be-all generalized medication protocol to your unique condition? Contemplating what life might look like off medication? Tune in as Sheeva shares her experience coming off 17 years of Adderall. Sheeva walks you through her story that started with an Adderall prescription for hormonal imbalances and ADHD, and led to a plethora of consequences where she began to lose sense of herself and what life encompassed without Adderall. As she dissects her journey, Sheeva speaks to her emotional revelations and how she managed her extreme withdrawal. She hones in on how mindset, community, rest, and appropriate supplementation eased and assisted the process of becoming independent from Adderall. However, she acknowledges how vital relationships, connection, understanding, and knowledge can be the ultimatum to successful Adderall independence. She touches base on how open-mindedness, as well as purposeful reflection, can facilitate the withdrawal process, highlighting the necessity for further literature in taking medication long-term and polypharmacy. The drive comes from within. Tune in to gain insight into an inspiring story to medication independence and hear what Sheeva has to say about contemporary medicine.

Coba Board Home Workout Discount:

We also mention the Coba Board throughout the episode. Coba Board gives you the exact external cues you may be missing in order to get that perfect deadlift within your own body. Feel something different by truly activating your glutes. To get your next at-home resistance set up for a discount using code ‘DOCJENFIT’ at checkout.

What You Will Learn In This Interview with Sheeva Rouhanifard

4:45– Sheeva’s Story.

8:44– What is PMDD?

14:07– Sheeva’s realizations post-Adderall.

17:00– The importance of Rest & Ingredients.

23:35– Concoction of Medications.

30:28– Power of Mindset Change.

33:52– Sheeva still works on regulating symptoms.

38:03– Research on Adderall.

43:18– How you can explore more with Sheeva.

About Sheeva Rouhanifard:

Sheeva Rouhanifard, Boxing gym owner and brain health coach, opens up about her 17 years on Adderall and how her life has changed for the better ever since she discovered that she didn’t have to take medication to manage her anxiety and ADHD. Sheeva walks us through her journey on Adderall, the reasons she decided to go the natural route, and how she found success medication free.

Items in this episode include:

Sheeva’s Instagram: https://www.instagram.com/sheevafit/

To learn more about Sheeva and view full show notes, please visit the full website here: https://jen.health/podcast/87

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

86 | Foam Rolling - What is it really doing? Mar 22, 2021

Confused about the different opinions on foam rolling? Feel an immense and soothing release when you foam roll? Breaking up tissue adhesions or getting more flexible with foam rolling? Dr. Jen & Dr. Dom dive into the science behind foam rolling and how foam rolling is a tool for accessing the nervous system. With more scientific literature, the beliefs around foam rolling as a self-myofascial release technique have been revised. They explore foam rolling in the context of pain, restrictions, and proprioception. By exploring these topics, they uncover how foam rolling ties into sensory stimulation, neurochemical feedback, and neural mechanisms, ultimately debunking outdated beliefs about foam rolling and its relations to mechanical fascial release. Tune in to learn more about how you can use the foam roller to optimize your day and exercise with intention and purpose.

15% Discount on Vivobarefoot Shoes!

We also mention VivoBarefoot and Intelliroll Flex Foam Roller in this episode. To get your next wide and highly flexible footwear to finally free your feet and optimize how your body moves and feels, use code ‘TOB’ at checkout. To get your next versatile and flexible foam roller that perfectly contours to your body and provides just the right amount of pressure, use code ‘DOCJEN’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

1:45 – Introducing how foam rolling works.

6:33 – Optimal foam roller pressure.

8:00 – Intentional Rolling.

9:45 – Foam rolling and pain.

11:54 – “Things get angry when they don’t have space.”

13:10 – Positive effects of Foam Rolling.

15:27 – Enhancing Proprioception.

16:21 – When you should foam roll?

17:35 – The sensory homunculus.

21:55 – Figuring out the right pressure.

25:23 – Similar tools to explore.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

Items mentioned in this episode include:

TOB Episode 22 w/ Jill Miller: https://www.docjenfit.com/podcast/episode22/

Tune It Up Fitness Products: https://www.tuneupfitness.com/shop/self-massage-therapy-balls

IntelliRoll Flex Foam Roller (code "DOCJEN" for discount): https://intelliroll.myshopify.com/?rfsn=629552.d5440

For research and full show notes, visit the full website here: https://jen.health/podcast/86

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

85 | Clean Up Your Environment To Clean Up Your Health with Allison Evans Mar 17, 2021

When we approach health holistically, it becomes more than diet and exercise. True health encompasses everything in our environmental umbrella, including the chemical toxins we inhale, ingest, and come into contact with. Allison Evans, the co-founder of Branch Basics, takes you on a ride through her PCOS and chronic pain story, unveiling her Aunt Marilee’s secrets to health. By addressing the toxins in her external environment, Allison drove transformative effects within her body. With a particular focus on chemical toxins, Allison deciphers common and reductionist labels in the food and fragrance industry, honing in on the steps you can take to optimize your health and live a chemical-free life. Through her personal healing experiences, she provides scope into motherhood and budgeting, rooting importance in exemplifying and gifting your child with health. Her goal is to provide an ever-changing and true healing experience for others, empowering you with the tools and knowledge to make more optimal decisions. Let’s dive deep into how you might change your life by going toxic-free!

Branch Basics Non-Toxic Cleaning - Bonus!

Branch Basics is mentioned throughout the episode. To get your next 100% toxic-free cleaner using code ‘OPTIMAL’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Allison Evans:

1:37 – Allison’s Story.

13:55 – The importance of our environment.

13:55 – What are the toxins to look out for?

19:40 – The Chemical-Free Diet.

24:05 – Kids & their environment.

27:41 – Chemicals are addicting.

28:24 – Motherhood & the most optimal environment.

34:02 – Branch Basics.

39:20 – The “All Natural” Label.

41.48 – Doctors are wowed.

44:05 – Exploring Allison & Branch Basics...

About Allison Evans:

In high school, Allison was diagnosed with PCOS and suffered chronic, mysterious pain through college. After years of seeing medical specialists and a laundry list of drugs, Allison was desperate for relief and turned to her Aunt Marilee in the Texas Hill Country. After two months at Marilee’s, eating only real food, using safe products, and staying in a healthy home, her life was transformed. Allison was free of pain and got her life back! Eventually, her ovarian cysts disappeared, and she was able to get pregnant naturally...twice! She now lives on a ranch outside of Austin with her husband and two girls, 2 and 4 years old.

Items mentioned in this episode include:

Branch Basic’s Website: https://branchbasics.com/(Don't forget to use code "OPTIMAL" at checkout!)

To learn more about Allison and view full show notes, please visit the full website here: https://jen.health/podcast/85

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

84 | Slipping Ribs?! Is That Really What's Happening? Mar 15, 2021

Are you feeling excruciating pain around the ribs? Have you been or know anyone diagnosed with slipped ribs? Doc Jen & Dr. Dom begin the conversation by talking into the ribcage and addressing the fear that commonly surrounds diagnostic verbiage, particularly with the use of “slipped” in this context. They explore the literature around the cause of “slipped” ribs, as well as the role and information imaging provides when receiving a referral from a physiotherapist, a medical diagnosis, or a differential diagnosis. By going back to the basics, they provide you with exercises and tips to help you establish support, safety, and stability in the body, ultimately easing and addressing the nervous system systemically. They highlight the significance of listening and addressing your bodily cues, as well as patterning to provide feedback for the nervous system. Dive in to learn more and feel empowered as you drive the internal change your body is craving!

PaleoValley Discount:

We also mentionPaleoValleythroughout the episode. To get your next 100% grass-fed beef stick for a discount usingcode ‘OPTIMAL’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

3:03 – Talking into the ribcage

5:20 – Anatomy of slipped ribs.

8:40 – Causes of slipped ribs.

10:41 – What imaging actually tells you.

14:57 – Starting from the basics.

17:08 – The hooking maneuver.

22:40 – The brain & patterning.

24:43 – Gaining internal stability.

27:25 – What to do if rib sensation continues.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/84

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

83 | Exploring Psychadelics in Therapy for Healing with Lauren Taus Mar 10, 2021

Ever been curious about psychedelics? Looking to learn more about plant medicine? This episode has got you covered with the healing effects of psychedelics and the therapeutic benefits of drug therapy. Drugs have been stigmatized and have received a bad rep. However, Lauren Taus, psychedelic assisted psychotherapist, sheds light on the healing effects of plant medicine and how appropriate psychedelics can truly be transformative. Lauren explores what psychedelics actually are and the misconceptions around them. Lauren speaks to her perspectives on the legality of drugs and her expertise in MDMA therapy for PTSD and other mental disorders. Through scientific literature and anecdotal perspectives from psychedelic work, she emphasizes its healing effects on trauma and the importance of stepping into our emotions to release suffering. Through her approach to psychedelics, Lauren provides you with considerations upon approaching psychedelics for yourself, and the steps you can take to free yourself from physical manifestations of the mental sufferings you may be holding on to. Tune into this episode to find out how psychedelics and plant medicine may be your key to activating a different perspective, to uncovering meanings and purposes that surround your experiences, and how you can truly discover presence through pure liberation.

Coba Board Discount:

We also mention the Coba Board throughout the episode. This simple piece of equipment can create massive changes to how you move, the ability to activate your glutes, and through proper strengthening, even help to relieve back pain! To get your next at-home resistance set up for a discount, use code ‘DOCJENFIT’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Lauren Taus:

4:59 – Lauren’s Passion.

6:43 – Lauren’s first Psychedelic experience.

8:32 – Defining Psychedelics.

13:54 – The origins of Psychedelic scepticism.

18:34 – Regulating the stigma around drugs.

22:52 – MDMA Therapy for PTSD.

28:03 – Approaching Psychedelics with a feared mindset.

31:13 – Finding comfort in the unknown.

41:01 – Steps to exploring Psychedelics.

45:51 – Who are Psychedelics for?

55:37 – Exploring more with Lauren.

Items mentioned in this episode include:

Lauren’s INBodied Life Website: https://www.inbodiedlife.com/

Lauren’s INBodied Life Podcast: https://www.inbodiedlife.com/podcast

To learn more about Lauren and view full show notes, please visit the full website here: https://jen.health/podcast/83

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

82 | Rounded Shoulders?! What Should You Do? Mar 08, 2021

Feeling aches and tightness around your upper back, shoulders, and neck? Take a moment to reflect back on the last 24 hours and notice how many different positions you’ve moved into. We tend to find ourselves stagnant in one position for long periods of time. Our bodies crave movement. Doc Jen and Dr. Dom dive into the anatomy of rounded shoulders and why you find yourself in a rounded position. In 20 minutes, this episode provides insight into how the ribcage, thoracic spine, and shoulders contribute to your posture, as well as how you can change it up and relax into a less tensed and more optimal position. Let’s get moving!

15% off Vivobarefoot Shoes:

We also mentionVivoBarefoot Shoes in this episode. To get your next functional and highly flexible footwear to finally free your feet from shoe prison use discount code ‘TOB‘ at checkout.

Remember, if you want to feel something different in your feet, or throughout your body, it’s less about adding cushion externally, and more about supporting the body internally. Often, less is more beneficial and VivoBarefooti is the perfect (and stylish) shoe to get back in tune with your body!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

4:00 – Describing the Anatomy of Rounded Shoulders

5:00 – What causes chronically rounded shoulders?

6:11 – Exploring your ribcage

8:17 – Exploring your thoracic mobility

12:30 – Muscle Activations

15:20 – Exploring the shoulders

18:03 – Checking back in with yourself

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

Items mentioned in this episode include:

Free Week of Jen Health Membership: https://jen.health/freetrial

For research and full show notes, visit the full website at: https://jen.health/podcast/82

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

81 | Trust Your Truth with Shannon Algeo Mar 03, 2021

Do you find yourself stuck in the past? Are you seeking but cannot seem to move on? Is your go-to solution to triggers and “undesirable” emotions to suppress and repress them? The truth is, we all suffer from trauma in some way shape or form. We live in a society that stigmatizes emotional behaviors and representations that consequently arise from our experiences of trauma. Shannon Algeo speaks the truth about distinguishing what we internalize from society and what the truths inside of us actually encompass. He guides the path of trusting and exploiting your inner-voice as a representation of your intuition and rightful ego. Through this journey, you will unveil the capacity and permission to just feel. Shannon shares his approach to accessing your truth through exploring the 7 chakras that align your body, and by delving into his NPFL, re-centring, and titrating tools to facilitate your process to self-discovery and self-trust. Get ready to feel invigorated, yet grounded, and be a part of the conversation as Shannon, Dr. Jen, and Dr. Dom shed light on their experiences with all things emotions, trauma, and what it meant for them to dive in and explore their truths.

PaleoValley Discount:

We also mentionPaleoValleythroughout the episode. To get your next 100% grass-fed beef stick for a discount using code ‘OPTIMAL’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Shannon Algeo:

4:10 – What drives Shannon?

6:46 – How do I start to dive into the discomfort?

9:35 – The Gut Intuition.

16:48 – Codependency.

19:04 – How do I recenter?

23:51 – Shannons tools to help you access your truth.

30:00 – All things Ego.

39:45 – How emotional suppression can present in the body.

46:50 – Shannon’s hope for the readers of his book.

49:50 – Exploring what Shannon has to offer.

Shannon’s Trust Your Truth Book: https://www.soulumination.com/trust-your-truth-book

To learn more about Shannon and view full show notes, please visit the full website here: https://jen.health/podcast/81

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

80 | Cold Therapy - To Ice or not to ice? Mar 01, 2021

To ice or not to ice an injury? With different health professionals advising for and against using ice post-injury, you are not alone if you are feeling confused. From RICE to PEACE & LOVE, Dr. Jen & Dr. Dom uncover the evolution of the ice protocol, and simplify explanations surrounding the immunology behind inflammation and swelling. By honing in on the importance of allowing the body to mediate its natural healing mechanisms and processes, they provide insight into the benefits and considerations with using ice, considering the psychological influence of optimism. Finally, Dr. Jen & Dr. Dom shed light on the nervous system with regards to management and how healthy stressors highlight the adaptive capabilities of the body. Let’s dive in!

Clearlight Sauna:

We also mention Clearlight Sauna in this episode. To get your very own at-home spa that will surround you with wellness, use code ‘OPTIMAL’ at checkout or say Doc Jen and Dr. Dom sent you!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

2:17 – Understanding where you primarily move and how to relieve pressure.

5:20 – History of icing.

10:53 – What is the ice actually doing?

12:50 – P.E.A.C.E & L.O.V.E.

15:06 – Inflammation vs Edema.

17:10 – When is ice effective?

21:55 – Systemic Cryotherapy.

24:12 – The importance of exposure to healthy stressors.

28:25 – Ice Bath Protocols.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/80

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

79 | The Truth Behind Fat Loss with Dr. Andy Galpin Feb 24, 2021

Find yourself in a vicious diet-binge cycle? Overwhelmed with all the fat loss advice out there? We are all exposed to a multitude of fad and short-term diet hacks and training programs that are band-aid and unsustainable approaches to weight loss. Dr. Andy Galpin uncovers the truth of fat loss through a biochemical lens. Using analogies that compare cooks to bakers, Dr. Andy uses a personalized approach, debunking common and generalized myths around the “best” diet and exercise methods for fat loss. He hones in on the importance of defining your priorities, identifying how you can align yourself and commit to a system compatible with your personality. He speaks to how you can optimize your goals through a realistic time frame and consistency, taking into account your work, family, relationships, physical training, and recovery. Through his expertise in biomechanics, he uses the foundational phenomenon of CO2 tolerance to explain methods to sustainable fat loss, as well as how CO2 tolerance relates to recovery, overtraining, and trait state anxiety. Get ready to listen in on how Dr. Andy simplifies the truth about fat loss.

15% Coba Board Discount:

We also mention the Coba Board throughout the episode. To get your next at-home resistance set up for a discount using code ‘DOCJENFIT’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Dr Andy Galpin:

6:53– Dr Andy’s global approach with his clients.

10:45– The 4 Quadrant System.

14:25– Approach.

16:07– The truth about fat loss.

20:37– The exercise portion of fat loss.

26:17– The 10% guide to exercise intensity.

28:29– Recovery & Breathwork.

36:08– CO2 tolerance, trait state anxiety, and VO2 Max.

39:49– Determining Overtraining.

43:40– What else Dr Andy has to offer.

To learn more about Andy and view full show notes, please visit the full website here: https://jen.health/podcast/79

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

78 | Carpal Tunnel: What is it and what can you do? Feb 22, 2021

Do you feel pins and needles around your wrist and fingers more often than not? Feeling tingling sensations down your arm when you move your neck around? Dr. Jen and Dr. Dom may have your answer. Listen in as they lay out the specifics as to why you may be feeling the sensations you are feeling and what you can do about it. From symptoms of edema, burning and tingling sensations, along with uncomfortable sharp pain, they debunk the myth around the use of just using tools to relieve pain. By providing you with the tools to neuro-mobilize and create more space, you will generate awareness and understand your symptoms as your body is truly interconnected.

15% Off Vivobarefoot Shoes:

We also mention Vivo Barefoot in this episode. To get your next wide and highly flexible footwear for a discount using code ‘TOB’ at checkout.

What You Will Learn in this PT Pearl:

3:14 – What is Carpal Tunnel?

5:21 – Carpal Tunnel Epidemiology.

8:02 – Differential Diagnosis for Carpal Tunnel.

10:21 – How exploring nerve-related issues are different.

13:05 – What you can do to explore your Carpal Tunnel.

16:08 – Flossing and Tensioning techniques.

21:30 – The importance of prioritizing movement.

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/78

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

77 | Overcoming Epilepsy & Disease through Holistic Health & Diet with Scott Sommer Feb 17, 2021

Tired of reading all the contradictory perspectives on health and diet? Are you or do you know someone struggling to figure out their diet with a diagnosis, like epilepsy? This podcast is for you! This is your one-stop shop to your questions regarding diet and optimizing your health for top performance. Scott Sommer provides you with simple answers to holistic health, using your diet, which we’ve complicated with the products and by-products of the industrial revolution. Through his unique approach that merges western and eastern science and understanding about the body, Scott uses the analogy of a battery to describe the body and how his expertise in 30 different treatment modalities provides a synergistic and personalized approach to his clients’ needs. Foundationally, he expresses the importance of consuming organic and nutrient-dense food through his upbringing and comparisons between modern-era life to life nowadays. Scott reveals the epidemiology surrounding nutritional deficiencies and common health risks, promoting the Nutritarian diet as a holistic approach to optimizing longevity and performance. Tune in to discover more!

PaleoValley Discount:

We also mention PaleoValley throughout the episode. Get your next 100% grass-fed beef stick for a discount using code“OPTIMAL” at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Scott Sommer:

4:21 – What “fuels” Scott to do what he does.

5:07 – Scott’s story.

14:53 – Role-models and behavior change.

16:49 – Gardening for Longevity.

18:36 – The importance of eating organic.

20:47 – The electricity of the body.

24:18 – How Scott approaches Chronic Pain.

28:10 – Common Nutritional Deficiencies.

36:28 – The Nutritarian Diet.

39:47 – Learn more with Scott.

Items mentioned in this episode include:

Scott’s Website: https://www.sommersholistichealth.com/

Scott’s Podcast “Life Changing Health Tips”: https://podcasts.apple.com

Scott’s App “Sommer’s Holistic Health”: https://apps.apple.com

Scott’s Instagram: https://www.instagram.com

To learn more about Scott and view full show notes, please visit the full website here: https://jen.health/podcast/77

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

76 | Tech Neck & Forward Head Posture Feb 15, 2021

“It’s natural and normal for the head to follow your gaze and your gaze to follow attention,” says Dr. Jen. But, do you find yourself staring down at your screen for hours at a time? As we progress further into the digital age, especially in times of a pandemic where everyone is working from home, we are almost all subject to being glued to our devices. However, Dr. Jen and Dr. Dom describe how we can create small changes to optimize our posture and overall productivity. We are all victims of “text neck.” Instead of being self-critical, Dr. Jen and Dr. Dom speak about getting comfortable, changing up the monitor environment, and ways in which we can enhance neck stability to sustain and endure the positions we put ourselves in. Ultimately, with no one “optimal” position, tune in to uncover the most optimal prescription to prevent the onset of tightness, pain, and stagnant discomfort in the body.

Coba Board Discount:

We also mention the Coba Board in this episode. To get your next at-home resistance set-up for a discount using code“DOCJENFIT” at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

1:47 – Addressing the “text-neck” and pains that come with it.

2:57 – The influence of your gaze in relation to posture.

4:46 – Creating environments to optimize your central nervous system responses.

7:53 – Modifying what you have control over.

11:34 – Monitoring your environment to make it more optimal.

13:37 – Getting comfortable.

14:51 – Exploring mobility that is specific to you.

15:50 - Exercises to put your neck in a different position!

17:28 - Temporary Relief Neck Stretches.

To Watch the PT Pearl on YouTube, click here:https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/76

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to

and leave a quick rating and review of the show!

75 | Optimizing Brain Health through Exercise with Ryan Glatt Feb 10, 2021

Want to boost your brain health?! Looking for ways or reasons to spice up your physical activity? Listen in as Ryan Glatt explains why aerobic activity may not be the BEST exercise for brain health. He will guide you through what a “3 Macronutrients” approach is, a metaphor describing a holistic approach to exercise, which uses all the benefits of physical movement to maximize brain health. With exercise being an under-utilized prescription to prolonging or offsetting symptoms to brain-related and cognitive disorders, Ryan explains how modulating exercise can complement and ameliorate the quality of your life. Throughout this episode, Ryan breaks down the micro and macro-level effects and purposes of different types of exercise on the brain, in relation to neuroplasticity, brain metabolism, and cognitive enhancement. Kill two birds with one stone as you immerse yourself into game-changing exercise science that will add purpose and intention to your movement, and ultimately optimize productivity and your ability to maintain functional independence and identity in all aspects of your life through optimal brain health!

Willy California Discount:

Willy California! From date nights to workouts, to lounging at home, Dr. Dom’s swears by Willy California athleisure! Get 30% off using code ‘DRDOM30’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn Interview with Ryan Glatt:

2:50 – What drove Ryan to his work today.

9:40 – Exercise as an under-utilized intervention to optimizing brain health.

18:55 – Prescribing exercise to improve quality of life.

19:52 – Exercise macronutrients for brain health.

29:30 – How our current exercise regime carries over to old age.

32:13 – Copenhagen city heart study.

38:12 – “You use your brain to change your behavior”.

43:48 – Neuroplasticity.

47:58 – The “Jennifer Aniston” Neuron.

53:02 – Using exercise for brain health to manage pain.

58:46 – Where can we find out more about Ryan?

About Ryan Glatt:

Ryan Glatt is a psychometrist and Brain Health Coach at the Brain Health Center in the Pacific Neuroscience Institute. Ryan has an experienced background in exercise science and human health and uses his knowledge to create programs for individuals with dementia and Parkinson’s disease to name a few. Along with creating for the health and fitness industry, Ryan consults for brain-based tech companies such as SMARTFit. Ryan pursues continued education in exercise programs and works with subject matter experts in fields such as neurorehabilitation, neurorestoration, and cognitive enhancement. He continues to dedicate his time and energy towards coming up with solutions associated with neurodegeneration and its effects on health and wellness.

Items mentioned in this episode include:

Brain Health Trainer Course: https://www.brainhealthtrainer.com/pages/about

Ryan Glatt’s Instagram: https://www.instagram.com/glatt.brainhealth/

To learn more about Ryan and view full show notes, please visit the full website here: https://jen.health/podcast/75

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

74 | Neurotension: Numbness, Tingling, Pain!? What Should We Do! Feb 08, 2021

Ever wonder why you feel your pinky tingling when you hit your funny bone? Feeling radiating pins and needles? We’ve all felt pins and needles in our feet and hands, but neurotension is a little different. Dr. Jen and Dr. Dom break down the knits and grits of different types of pain and how they may associate with neural tension, through the concept of neurodynamics. They describe possible reasons for your bouts of neural tension and how movement can prevent the onset of neural tension. By diving into the specifics of neurodynamics, both in the upper and lower extremities, Dr. Jen and Dr. Dom direct attention towards neural gliding as a means of testing for neural tension and optimizing nerve functionality. Listen up as you gain insight into getting your nerves functional and not so static.

15% Vivobarefoot Discount code:

We also mention Vivo Barefoot in this episode. To get your next wide and highly flexible footwear for a discount using code ‘TOB’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

0:40 – What are nerves?

2:39 – Why does neural tension occur?

3:33 – Symptoms of Neural Tension.

6:02 – The concept of Neurodynamics.

8:40 – Movement to avoid neural sensation.

12:09 – Testing neural glides.

14:45 – The nerves of the arm.

15:18 – Perpetuating different nerve tensions.

18:25 – Specifics of Neurodynamics.

22:42 - Getting the nerves functional and not so static.

23:19 - Exploring Neurodynamics in the lower extremities.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

For research and full show notes, visit the full website at: https://jen.health/podcast/74

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

73 | Reversing Autoimmune Disease the Natural Way with Dr. Brooke Goldner Feb 03, 2021

Need some reassurance that you’re not “crazy”? That what you feel is REAL and there could actually be solutions? Confused as to why your complications are persisting or might be driving your mind or mood down? Interested in the concept of “disease reversal?” Perhaps you are or know of someone struggling with autoimmune disease. Hear Dr. Brooke Goldner, MD, as she walks us through her story with Lupus, an autoimmune disease, and how she reversed her symptoms, ultimately producing several Lupus-negative test results. As a “why-forward” and humane doctor who recognized her purpose early on, Dr. Goldner provides us with a story you can vicariously learn from. She mentions life-changing tools that can help you dig deeper and investigate your reasons and changes that will enable you to live a more fulfilling, joyous, and optimal life. Let’s dive in!

Willy California Discount:

Willy California! From date nights to workouts, to lounging at home, Dr. Dom’s swears by Willy California athleisure! Get 30% off using code ‘DRDOM30’ at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn Interview with Dr. Brooke Goldner:

4:36 – What drives Dr. Goldner.

12:14 – Tips to managing inflammation.

16:48 – How Dr. Goldner managed her complications.

22:38 – Dr. Goldner’s Diet Shift.

33:53 – Dr. Goldner’s Negative Test for Lupus.

42:27 – Tools: How to get from intention to action.

45:17– Dr. Goldner still practices everything she did to get healthy 16 years later.

About Dr. Brooke Goldner:

Dr. Goldner is a board certified medical doctor and the author of 3 best-selling books, Goodbye Lupus, Goodbye Autoimmune Disease, and Green Smoothie Recipes to Kick-Start Your Health & Healing. She has been featured in multiple documentaries such as Eating You Alive, Whitewashed, and The Conspiracy Against Your Health. They have been featured on tv news and the Home & Family Show, along with many radio shows and podcasts. Dr. Goldner is a highly sought after keynote speaker, who shares the stage regularly with Dr. Ornish, Esselstyn, Bernard Greger and T. Colin Campbell, to name a few.

Items mentioned in this episode include:

Dr. Goldner Good-Bye Lupus Website: https://goodbyelupus.com

Dr. Goldner Good-Bye Lupus Online Courses: https://goodbyelupus.com

Dr. Goldner Instagram: Brooke Goldner, MD (@goodbyelupus) • Instagram photos and videos

To learn more about Dr. Goldner and view full show notes, please visit the full website here: https://jen.health/podcast/73

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

72 | Scapular Winging? What Can You Do! Feb 01, 2021

Seen or been told your shoulder blade is in a funky position during exercise? Perhaps popping out a little bit? Heard that scapular winging will cause pain inadvertently? Dr. Jen and Dr. Dom have your back as they explore all things scapular and debunk the common myths surrounding scapular winging. Tune into how scapular winging occurs, how you can begin to explore scapular range of motion, and how your scapular moves in coordination with its neighbors. Through this podcast, you’ll develop an appreciation for your scapulae and feel empowered to explore gaining control, awareness, and free expression through your scapulae!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

1:24 – What is Scapular Winging?

2:14 – Scapular Anatomy

4:05 – Does scapular winging cause pain?

5:50 – Are you aware of your scapular winging?

9:24 – It’s not only about the scapulae

13:50 – Scapular range of motion

16:53 – Videotape how your scapula moves... It’s pretty cool!

17:32 - How to test your scapular range of motion

19:45 - Funny movement does not mean pain or injury

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

For research and full show notes, visit the full website at: https://jen.health/podcast/72

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute tosubscribe and leave a quick rating and review of the show!

71 | Managing Stress, Anxiety and Gut Health with Jacquelyn Umof Jan 27, 2021

Stuck in a mind rut? Ever felt ashamed to have body-appearance related goals? Trying to figure out your gut issues but don’t know where to start? You’re not alone. Jacquelyn Umof, former dancer and current fitness instructor, opens up about her story and struggles through anxiety, finding mind-body connection through movement, body image and identity, empowerment and gut issues and more! As Jacquelyn walks us through her path, she provides insight into the pivotal moments in her life that allowed her to understand what she was going through and how she needed to manage it. Furthermore, Jacquelyn speaks to her journey with gut issues of bloating, skin ulcers, and more. Ultimately, this podcast will help you find the empowerment you need to accomplish the goals you desire and have the tools to follow through with them. Jacquelyn will provide reassurance through her bursts of mindset boosters that will help you find the mindset that’s optimal for you.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Jacquelyn Umof:

2:57 – Jacquelyn’s drive and purpose

4:13 – Jacquelyn’s movement story and how it became her passion

7:13 – How Jacquelyn came to understand anxiety and how it was manifesting in herself

16:26 - Jacqueline's mindset shift from body to mind

21:00 - Insights into positively brainwashing our minds

28:03 Changing stigmas around physical goals and identity

32:39 - Jacquelyn’s gut journey

Items mentioned in this episode include:

Action Jacquelyn Instagram: https://www.instagram.com/actionjacquelyn/?hl=en

Action Jacquelyn Youtube: https://www.youtube.com/channel/UCezEzIGp34wPBrmvIshdj5A

Heal My Gut Program: https://my.actionjacquelyn.com/healmygut

Stretchy Fit App: https://my.actionjacquelyn.com/stretchy-fit-mobile

Free Body Love Challenge: https://my.actionjacquelyn.com/body-love

To learn more about Jacquelyn and view full show notes, please visit the full website here: https://jen.health/podcast/71

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to

and leave a quick rating and review of the show!

70 | Hamstring Strains & Overuse: Help Prevent them with These Exercises Jan 25, 2021

Ever wonder why your hamstrings are always tight? Do you find yourself constantly stretching, only to feel tight again in a few hours? Are you a runner but feel discomfort in the back of your thighs? Dr. Jen and Dr. Dom dive into the hamstrings, culprits to hamstring strains and overuse injuries, and what you can do to help your hamstrings. They hone in on the importance of building hamstring awareness, the significance of progressive overload, and what you can do to help your hamstrings meet the demands of your day to day lives and your training. You’ll find the tools to help you understand the sensations you’re feeling and how you can navigate those sensations to feel optimal and functional again.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

0:55 – Muscles of the Hamstring.

2:00 – Breaking down chronic hamstring tightness.

2:23 – The importance of eccentric training on the hamstrings.

3:28 – Your muscles have sensory receptors.

4:23 – Why do we get overuse hamstring injuries or strains?

5:30 – Hamstring Strains and Running

7:37 – Exploring hamstring awareness

10:30 - Prehabilitation for hamstring strains

12:50 - Hamstring exercises you can try out.

14:40: Statistics on Hamstring injuries.

15:15 - It all comes back to the core.

15:30 - Additional Hamstring exercises.

17:40 - Continuing to explore your body.

18:35 - Benefits of doing eccentric exercises.

19:55 - Why you should start with isometric exercises.

20:20 - Progressively loading your Hamstrings.

20:55 - Importance of strength training.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

For research and full show notes, visit the full website at: https://jen.health/podcast/70

We think you’ll love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

69 | Understanding Meditation and How to Actually Do It with Justin Michael Williams Jan 20, 2021

Feel like you can’t meditate? Perhaps fighting yourself while meditating? Catch yourself spending time worrying? Or even feel like emotions are a waste of time? In a fast-paced, ever-going, and dynamic world, we’re taught to submerge ourselves in a culture that distances ourselves from our emotions, promotes instant gratification, and always looks to achieve more. Listen in as Justin speaks to staying “woke” by establishing a deeper connection with our inner selves to unveil who we are and our true purposes. Through a combined scientific and spiritual approach, Justin uncovers his method to a simple meditation practice that allows us to forgive ourselves, inspire courage, and help us re-discover our paths to life as we re-ground and unlock our potentials to live a fully alive life. Let’s expand our windows of tolerance and our ability to feel the full breath in the present as we explore the gifts of meditation.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this interview with Justin Michael Williams:

2:15 – Justin’s Story to Meditation

7:53 – What it means to “Stay Woke”

11:50 – How Justin teaches what meditation is

16:30 – Justin approach to a simple meditation practice

17:19 – What it means to “fully be alive”

24:42 - How to build your window of tolerance?

27:22 - Why you may not be able to stick to guided meditations?

29:20 - Misconceptions about meditation: Mindfulness vs Meditation

Items mentioned in this episode include:

Justin's Website: www.justinmichaelwilliams.com

Justin’s Music: https://www.justinmichaelwilliams.com/music

Justin’s Book: https://www.justinmichaelwilliams.com/stay-woke-give-back

Justin’s Programs: https://www.justinmichaelwilliams.com/courses

Stay Woke Workshop Scholarships: https://www.justinmichaelwilliams.com/stay-work-workshop-scholarships

Justin’s Free Content: https://www.justinmichaelwilliams.com/meditationmondays

To learn more about Justin and view full show notes, please visit the full website here: https://jen.health/podcast/69

68 | Sciatica? Pain Down The Leg? Learn Why! Jan 18, 2021

Are you someone who deals with pain and tingling sensations that run down your leg? Have you heard the term Sciatica but aren’t fully aware of what it is? Then you are definitely going to want to tune into this episode as Dr. Jen and Dr. Dom dive into what Sciatica is and how to correctly identify it. In addition, you will learn about common misconceptions associated with Sciatica along with simple lifestyle changes you can make in order to help you live your most optimal life!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What you will learn in this PT Pearl:

1:45 -What is Sciatica?

4:05 -Radiculopathy. What is it?

7:05 - When should I take Sciatica more seriously?

10:40 - What’s going on with my nerves?

11:20 - Possible causes of Sciatica.

13:30 - Contributing factors of Sciatica.

15:10 - One size does not fit all.

17:15 - Progressing your body through your triggers.

18:00 - Don’t be afraid to workout.

20:40 - Progress may be slow and learning patience.

22:36 - Learning to change your environment.

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

Other Items mentioned in this episode to check out:

Podcast Episode on Disc Herniation: https://jen.health/podcast/3

Instagram Sciatica Post: https://www.instagram.com/p/CE8OGWWD9Tc/

For links to research and full show notes, visit the full website here: https://jen.health/podcast/68

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

67 | Finding Credibility and Research to Overcome Eating Disorders with Sohee Lee and Ben Carpenter Jan 13, 2021

Do you find yourself having an unhealthy relationship with the foods that you consume? Have you ever been told that you need to look a certain way to be healthy? Most of us have been caught in this trap and it can seem hard to escape the never-ending cycle of misinformation. This episode with Sohee Lee and Ben Carpenter, health and wellness coaches, dive into uncovering myths and misconceptions that are commonly used in the fitness industry. Learn about how to build trust with where you find your information as well as finding out which methods and processes are the most optimal for you.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What you will learn in this episode with: Sohee Lee and Ben Carpenter:

3:42 – Sohee’s purpose and impact.

5:32 – Ben’s realizations and journey to becoming a better trainer.

7:43 - Mainstream research and the content they lack.

9:58 - Who should I trust to get information from?

13:13 - Wanting the perfect physique and certain standards of the fitness industry.

16:43 - Sohee’s journey and how it motivated her.

19:07 - Ben’s perfectionism and the side effects from it.

21:57 - The extremes of dieting and the negative effects it can have on you.

26:18 - Sohee’s approach to moderation and the pushback she received.

27:30- The culture of extremes in fitness.

31:58 - Taking a proactive approach to reach your goals.

34:16- Building your success momentum.

35:57- Living with Crohn’s Disease & what it is.

45:14- Sohee’s love for teaching and changing lives.

47:39- Hard beliefs and being open to new information.

Items mentioned in this episode include:

Sohee's Instagram: https://www.instagram.com/soheefit/

Sohee's ELT Method: https://soheefit.com/pages/coaching

Lift with Sohee: https://soheefit.com/products/lift-with-sohee

Ben's Instagram: https://www.instagram.com/bdccarpenter/

Ben's YouTube: https://www.youtube.com/bencarpenter

To learn more about Ben and Sohee, check out the full show notes here: https://jen.health/podcast/67

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribeand leave a quick rating and review of the show!

66 | Crepitus: Crunchy Knees? What Does it Mean? Jan 11, 2021

Do your knees pop and crackle like rice krispies when doing squats?! Ever been told to stop doing movements that cause your knees to make those noises? Tune in as Dr. Jen and Dr. Dom dive into what Knee Crepitus is and how you can overcome the aches and pains in your knees. They inform you on the importance of continuing to explore your body, why your knees are making noises and how to gain confidence within your body. This podcast is created to give you the tools and education to continue moving forward and finding what optimal means for your body. Let’s dive in!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What you will learn in this PT Pearl:

4:50 – What is Knee Crepitus?

6:26 – Is it just a term?

8:01 - Creating fear within yourself & learning to explore your body

12:28 - Knee Crepitus associated with pain

13:36 - Contributing factors of Knee Crepitus

15:18 - Assess, don’t guess!

15:51 - The importance of building overall strength

17:52 - The importance of warming up & what works for you

19:55 - Continued exploration of your body

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Learn more from Doc Jen here: https://instagram.com/docjenfit/

Learn more from Dr. Dom here: https://instagram.com/drdomdpt/

To check out the full show notes, visit Doc Jen's website here: https://jen.health/podcast/66

65 | Using Your Brain to Your Advantage with Mindset Expert Kara Loewentheil Jan 06, 2021

Suffer from negative thoughts? Anxiety? What about that constant comparison, especially as you scroll through social media? Or maybe even chronic pain?! Most of us experience some level of almost all of these. You are not alone. This episode with Kara Loewentheil, Master Coach, Mindset Expert, and Harvard graduate, will help you learn how to finally start killing those negative thoughts and retraining your brain! Kara provides evidence-based and relatable tools you can start with today to create true change and step into a confident person who owns their self-worth. Tune in to start exploring the power of your brain!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this episode with Kara Lowentheil:

0:50 – Kara’s purpose

2:50 – Kara’s experience and her passions

5:40 - Kara’s law school experience

7:27 - Changing the way you think

8:42 - Retraining your brain

11:53 - Practices you can try on your own

20:04 - The power of manifestations and why they work

22:50 - Areas Kara focused on for herself

26:20 - The effect of visual media on the brain

30:31 - What does health look like for you

35:57 - Additional resources you can take advantage

41:14 - Thinking about pain

46:00 - Kara’s personal pains and her approach on it

About Kara Loewentheil:

Kara Loewentheil is a Master Certified Coach with a B.A. from Yale and J.D. from Harvard Law. In the last four years after pivoting from a legal career, she has grown her lift coaching business from 0 to 7 figures. She’s the host of the iTunes top-rated self-help podcast Unf*ck Your Brain which has been downloaded 10M times, and she has been featured in outlets life Marie Claire, Mind Body Green, MSN.com and The Huffington Post. Kara lives in New York City.

Items mentioned in this episode include:

Kara’s Website to Learn More: https://unfuckyourbrain.com/

Unf*ck Your Brain Podcast: https://itunes.apple.com/us/podcast/unf-ck-your-brain-to-create-feminist-confidence/id1229434818?mt=2

The Confidence Cheat Sheet: https://unfuckyourbrain.com/confidence-podcast

To learn more about Kara Loewentheil in the full show notes, click here: https://jen.health/podcast/65

64 | Where to start the New Year with Dr. Jen and Dr. Dom Jan 04, 2021

Happy New Year Movers! Still unsure about what your resolutions are for the upcoming year? Are you looking forward to crushing all your goals in 2021? You are definitely going to want to tune in to this episode as Dr. Jen and Dr. Dom dive into New Year’s resolutions! They will be covering various topics such as how to build sustainable change coming into this year along with tips and tricks in order to help you feel less stressed.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

3:14 – How to start the new year and dealing with the stress

4:37 – Sustainable resolutions and not setting yourself up for failure

7:29 – Creating your intentions

8:25 – The idea of choosing happiness

10:58 – How to approach resolutions

13:10 – Having the power of choice

14:52 – Coming up with your one word

16:22 – How to prepare for unexpected events

17:44 – Feeling your pains and emotions in order to free yourself

18:14 – Creating resolutions with your partner

20:22 – Taking care and showing up for yourself

21:21 – Learning toinject movement into your life no matter what

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

To check out the full show notes, visit Doc Jen's website here:https://jen.health/podcast/64

63 | Hypermobility and EDS? Learn more about them with Andrew and Katie of Whealth Dec 30, 2020

Super flexible? Do gumby type party tricks or know someone who does? Then you need to listen to this informative interview with Andrew Dettelbach and Katie Goss – founders of Whealth – on hypermobility, EDS, and all that comes with it. Listen to these revealing truths behind double “jointedness” and hypermobility, along with the advantages that come with it! Learn all you need to know about hypermobility, how to self assess it, and how you can optimize it! Need more?! Andrew and Katie explain their new program, Whealth, and how you can start creating better habits towards your optimal body.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Andrew Dettelbach & Katie Goss: @the.shirtlessdude @katertot @spreadwhealth

02:10 – Andrew and Katie introducing themselves and what they do

03:33 – What Hypermobility and EDS means, the spectrum of it, and how to identify it

08:28 – How Andrew and Katie were diagnosed with hypermobility

13:51 – What proprioception is and how to reintroduce it if you are hypermobile

15:37 – What Katie and Andrew began to work on once they understood they had hypermobility

18:07 – Why hypermobility forced Andrew back to the basics and how it helped

19:32 – How to self assess if you are hypermobile and what to do if you are

21:17 – What double jointed means and what the advantages that come with it if you understand it

25:49 – What someone diagnosed with hypermobility but still feel tight in the body should look into

27:55 – Why cramping is good if you’re hypermobile and an example exercise

30:41 – How Andrew approaches movements patterns to make them more effective

33:23 – Where to go if you are dealing with issues associated with hypermobility

34:17 – Whealth program and the benefits of being apart of it

About Andrew Dettelbach & Katie Goss:

ANDREW DETTELBACH:

At 15 years old, my mother was diagnosed pre-diabetic. The result was an immediate transition to a healthier and more active lifestyle for myself. After graduating college, I experienced a massively debilitating back injury - a 10mm herniation at my L4/L5 disc and bulged disc. I spent those 2 years exploring my movements, figuring out what felt good and what hurts, and slowly reintroducing weighted movements. As someone with Hypermobile Ehlers Danlos Syndrome (EDS), I have found that improving my body awareness and strengthening my weaknesses is the most profound thing that I can do for myself.

KATIE GOSS:

My interest in health and wellness began 20 years ago when I decided to take on a career in nursing because I was passionate about helping others. As a cardiac critical care nurse, I enjoyed the constant learning and critical thinking it required. Knowing the power of prevention and self-care, I left the medical field, trained in Pilates and continued my own health journey experimenting with different approaches.

To learn more about Andrew Dettelback & Katie Goss in the full show notes, click here: https://jen.health/podcast/63

62 | What is The Optimal Body Membership? Dec 28, 2020

What is the optimal body? What does optimal mean to you? Listen to this PT Pearl as Dr. Jen and Dr. Dom dive into all that comes with an Optimal Body membership. They explain why discovering your optimal body is a unique and individual journey and how this membership provides the tools to help you uncover it. As Dr. Jen and Dr. Dom constantly say, the benefit of movement is massive and needed. This programs educates you on how to efficiently get moving and achieve your optimal body with minimal to no equipment. It’s beyond a “workout.” This is about getting to know your body down to its foundation to truly help you understand how to relieve pain, optimize movement patterns and build resiliency within your body. This podcast uncovers all you’ll need to know to get started on your journey towards your optimal body.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

00:43 – What is the optimal body?

01:39 – The Optimal Body versus the Mobility Method

03:29 – How The Optimal Body started and why it was created

06:17 – Training types available in The Optimal Body

08:41 – The intention behind The Optimal Body

10:18 – The power of slowing things down

12:01 – How the Optimal Body teaches you how to load efficiently with minimal equipment

13:34 – The secret behind why intentional muscle activations are important

17:56 – What The Optimal Body membership is and the community that comes with it

20:01 – Who should join the Optimal Body

23:06 – How to choose the right program for you

24:50 – Success story of an Optimal Body member

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

We think you’ll love:

To check out the full show notes, visit Doc Jen's website here: https://jen.health/podcast/62

61 | How To Begin Optimizing Your Diet with Dr. Mike T. Nelson Dec 23, 2020

Feel like you’ve tried every diet in the book and nothing seems to work? Then you don’t want to miss out on this interview with Dr. Mike T. Nelson – research fanatic who specializes in metabolic flexibility and heart rate variability, online trainer, professor, and creator of the “Flex Diet Certification” – as he explains how you can start increasing your metabolism today. Dr. Mike T. Nelson breaks down what metabolic flexibility is and how to simplify your diet needs. He also dives into the benefits of fasting, how to properly work up to a fasting schedule, and who fasting is best for. You don’t want to miss out on this informative interview with knowledgeable Dr. Mike T. Nelson.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Dr. Mike T. Nelson: @drmiketnelson

02:23 – Dr. Nelson’s work background and current studies

04:02 – Dr. Nelson’s reason behind doing what he does

05:59 – What the “Flex Diet” encompasses and why Dr. Nelson created it

11:03 – What metabolic flexibility means, why it's important, and how you can start exploring it

16:43 – Personal experience of Dr. Nelson training giving nutritional advice to a client

19:45 – Differences between Dr. Nelson training men versus women

25:56 – How people can start fueling themselves to benefit their metabolic flexibility

32:38 – Supplements and Dr. Nelson’s recommendations

About Dr. Mike T. Nelson:

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruous) heavy-metal enthusiast. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.

Items mentioned in this episode include:

Dr. Nelson’s Website: www.miketnelson.com

Dr. Mike's Flex Diet: https://flexdiet.com

Dr. Mike's Insider Newsletter: https://flex-diet.ck.page/newsletter

Dr. Mike's Flex Diet Podcast: https://podcasts.apple.com/us/podcast/flex-diet-podcast/id1488376804

To learn more about Dr. Mike T. Nelson in the full show notes: https://jen.health/podcast/61

60 | What is The Mobility Method? Dec 21, 2020

Want to know what the Mobility Method is all about? Need information before you can take the leap into your mobility journey? Don’t think you can achieve mobility? Tune in as Dr. Dom interviews Founder, Dr. Jen, as she explains mobility and why the Mobility Method is an individualized program for anyone to get to their most optimal, mobile self. Listen in as she explains the benefits of the initial assessment in The Mobility Method and how it can educate you further on your body and possible diagnosis. This program is the most cost-effective way, with a one-time investment, for you to explore and relieve your body of tension and restriction; from breathwork to specific mobility routines to information on mobility tools, this program has it all. You don’t want to miss out on all of these juicy details and a secret bonus is hidden somewhere in this podcast!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

00:42 – Why the Mobility Method was originally created

03:25 – Long term benefits of mobility

04:11 – Dr. Jen explaining the Mobility Method and its structure

06:07 – How you would navigate through the Mobility Method for your own body

08:08 – Why it’s important to do the full assessment, even if you have pain in one area

10:01 – Misconceptions with the Mobility Method - How to manage a mobility program for your day

12:23 – How long it will take you to get through the Mobility Method

15:48 – What Dr. Jen recommends for people with chronic pain and those new to mobility

17:25 – Who should do mobility?

19:25 – Dr. Jen’s mobility journey to this day

20:39 – The ideal time to start the Mobility Method - Why doing the work is so beneficial

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

We think you’ll love:

To check out the full show notes, visit Doc Jen's website here: https://jen.health/podcast/60

59 | Let's Talk About Sex with Dr. Kristie Overstreet Dec 16, 2020

Having intimacy issues in your relationships? Did you know there are 12 different types of intimacy? If not, you don’t want to miss this interview with Dr. Kristie Overstreet – clinical sexologist, certified sex therapist, psychotherapist, and so much more – as she dives into all topics regarding intimacy and relationship issues. Dr. Overstreet dives into all aspects of sex therapy from LGBTQIA+ medicine to how porn may have affected your sex life. Listen in as Dr. Overstreet uncovers how to take ownership of your relationship and how to ease into these uncomfortable conversations with your partner.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Dr. Kristie Overstreet: @kristie_overstreet

03:13 – What drives Dr. Overstreet to do what she does

05:09 – Taking ownership of what happens in your relationships

06:41 – How to open up to your partner about topics that may be hard to discuss for you

07:48 – What intimacy means and the different types

09:48 – Dr. Overstreet’s explanation as to why sexual intimacy has a certain stigma associated with it

11:27 – The importance of talking about transgender medicine and how we define self

14:08 – Recommendations from Dr. Overstreet on how medical form layouts can be more inclusive

15:20 – What inclined Dr. Overstreet, as a psychotherapy, to become a sex therapist

17:41 – How to combat the shame associated with the conversation of sex

19:51 – How to identify whether you are stuck with your partner or your partner just isn’t right for you

22:00 – How to know when to walk away from a relationship

24:54 – How Dr. Jen’s and Dr. Dom’s past relationships benefited theirs together

28:43 – How porn has built an expectation around sex

30:10 – How to bring up uncomfortable sex conversations with your partner

32:05 – The importance of pelvic floor therapy for optimal sexual intercourse - How to find a therapist

About Dr. Kristie Overstreet:

Dr. Kristie Overstreet, is a clinical sexologist, certified sex therapist, psychotherapist, and author of Fix Yourself First: 25 Tips to Stop Ruining Your Relationships and host of Fix Yourself First podcast. Her mission is to help people improve their relationships by first focusing on the most important relationship they have, the one with themselves so that they are empowered to create the lives they deserve.

Dr. Kristie believes that you are the best expert in your own life. Her role is to provide unconditional support, motivate you to be your best, and meet you where you are in your journey. As your BFF Sex Therapist, she believes that you have the answers, and she is there to help you find your voice to take action.

Items mentioned in this episode include:

Dr. Kristie’s Website: http://www.drkristieoverstreet.com/

Free training for women : How to get emotional and physical intimacy without sacrificing your needs?: https://learn.drkristieoverstreet.com/iimtraining

To learn more about Dr. Kristie Overstreet in the full show notes: https://jen.health/podcast/59

58 | Foot & Ankle Mobility: How To Begin & Why It's Important Dec 14, 2020

Feel like you NEED support in your shoes? Live in heels or cleats? Don’t understand why foot or ankle mobility might be important to you? Join Dr. Jen and Dr. Dom as they explain how external support might not be needed, why ankle and foot mobility is crucial for an optimal body, and how you can begin your journey. Listen in as they dive into simple tricks and exercises you can use today to increase your foot and ankle range of motion, as well as your overall health. Listen carefully to uncover a secret bonus surprise that has been hidden somewhere in this episode; one in which you don’t want to miss!

15% Vivobarefoot Discount:

15% OFF VivoBarefoot Shoes with code “TOB” at checkout.

Barefoot Mini Course:

Want to get to the bottom of your foot and ankle problems?! We have the perfect course for you! The Barefoot Mini Course is the best tool to go through a full assessment of your entire foot/ankle complex and then gives you the tools to address any of the restrictions you find! You can also get a special discount using code OPTIMAL10 at checkout! Join now and say goodbye to your foot and ankle pains!

What You Will Learn in this PT Pearl:

02:05 – Why your foot mobility journey may take time

03:33 – What ankle mobility is and its normal range - How to check yours

04:21 – What dorsiflexion and plantar flexion means for you - How to check your mobility

06:20 – Strong versus tight ankle muscles

07:17 – Finding your ankle range of motion - Our loss in functional abilities and why

09:13 – Movement patterns of the foot and why they're important

11:20 – Why it's important to wear products that provide internal feedback

18:17 – Simple tools you can use to promote movement within your feet

20:06 – Position that can help promote extension in your toes

21:40 – Exercises you can do to strengthen your foot

22:42 – Stretches for ankle mobility

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

Items mentioned in this episode include:

TOB Episode 38 - From Achilles Tendinitis to Full Ruptures, Why Does it Happen and What Can You Start Doing About it Today?: https://jen.health/podcast/38
TOB Episode 47 - Creation of Barefoot Shoes, Vivobarefoot, by Co-founder Galahad Clark: https://jen.health/podcast/47
TOB Episode 55 - The LCK Method to Optimal Hormones, Health and Body Image: https://jen.health/podcast/55

To check out the full show notes, visit Doc Jen's website here: https://jen.health/podcast/58

56 | Hip Flexor Tightness? The Real Culprit and True Solutions! Dec 14, 2020

Does your job have you sitting all day? Feel tightness in your hip flexors? Listen in as Dr. Jen and Dr. Dom explain what might be happening at your hip joint and the best ways to combat that tightness. All of the factors that may go into your tightened muscles are uncovered and functional tools are given to relax that built up tension. If you really want to heal your body and get it to it’s optimal health, you’ve come to the right spot.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

01:01 – What the Iliopsoas entails and where along these muscles people complain

03:01 – What muscle tightness means and why your hip flexor may be pulling on your low back

03:56 – Neurological factors with hip flexors and how to combat tightness

04:56 – How to utilize your hip flexors fully to combat tightness - Why stretching isn’t the full answer

10:29 – Why combining core and hip movements are beneficial in strengthening your hip flexors

13:53 – How the diaphragm affects your hip flexors - Benefits of diaphragmatic breathing

18:02 – Tools you can use to release your hip flexors

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

Items mentioned in this episode include:

Breathwork TOB Podcast: https://jen.health/podcast/11

FREE Week of the Jen Health Membership

To check out the full show notes, visit Doc Jen's website here: https://jen.health/podcast/56

57 | Is Kettlebell Training Applicable to Everyone? With Expert, Marcus Martinez Dec 09, 2020

Curious about kettlebells? If you’re ready to pick up your first kettlebell or become a kettlebell master, listen to this interview with Marcus Martinez, the “Kettlebell poster boy”, to understand the benefits of kettlebells and how to grow your athletic abilities. Marcus is a master kettlebell coach for Kettlebell Kings as well as former master coach for ONNIT Academy, kettlebell certification trainer with Living.Fit, personal trainer, owner of MBody Strength Kettlebell Gym, and has been involved in the health and wellness industry since 2001. This interview will give you the ins and outs of the uniqueness of kettlebells compared to other tools and their ability to balance strength and fluidity in various ways. Join us as Marcus dives into how kettlebells create stronger, more explosive athletes with access to any and all movement patterns possible.

15% Vivobarefoot Shoe Discount:

Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and FREE YOUR FEETof the prisons we’ve been putting them in for years!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Marcus Martinez: @kettlebellexercises

03:50 – How long Marcus has been involved in health and wellness and what brought him there

05:29 – Marcus’ experience with kettlebells and his passion for them

07:51 – What Marcus has seen, both good and bad, on social media with kettlebells

09:25 – Basic, common mistakes Marcus has seen in form with kettlebells

10:51 – Why kettlebells are favored for optimal body movement compared to other implements

14:58 – What Marcus believes about being well rounded versus an expert on one specific thing

17:49 – Marcus’ purpose with his kettlebell work and training

20:15 – How Marcus keeps his kids motivated to continue moving in this era of screens

27:23 – Where Marcus believes beginners to kettlebells should start

28:49 – Why working with kettlebells shouldn’t be painful and what Marcus teaches

31:54 – Movement benefits that comes with kettlebell training

About Marcus Martinez:

Marcus Martinez is currently the Master Kettlebell Coach for Kettlebell Kings and Living.Fit. He’s developed and run the kettlebell certification through Living.Fit as well as created countless programs that have helped people all over the world. He’s a CSCS and has been in the fitness industry since 2001 as a personal trainer, class instructor, gym owner, workshop presenter, and video curator. He was the former master kettlebell coach for Onnit Academy and started Mbody Strength Kettlebell Gym in Orange County. His passions are his family, all things strength and health, and comedy.

Items mentioned in this episode include:

Kettlebell program: https://www.living.fit/offers/bpSZyLcu/checkout

Learn more about Marcus in the full show notes: https://jen.health/podcast/57

55 | The LCK Method to Optimal Hormones, Health and Body Image Dec 02, 2020

Have you ever struggled with gut health issues? What about hormone issues? Maybe even body image struggles? You are not alone. Learn from podcast guest, Laurie Christine King, Austin’s #1 personal trainer and nutritionist, as she opens up about her personal journey, what she’s learned and her recommendations to finally take control back of your own health and body. Listen towards the end to even hear from Doc Jen and Dr. Dom’s experience with some of these health struggles.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Laurie Christine King:@lauriechristineking

02:38 – Laurie’s goal for putting out the information that she does

07:30–Why are hormones important to pay attention to?

10:50 – Why Laurie started creating content and who she started creating content for

13:14–Why weight training? Is it important for women?

20:14 – Authenticity and credibility with coaches on the internet

21:50 –Laurie’s experience with hormonal birth control - How long it took her to get where she’s at today

23:24 – Laurie’s experience with gut health and information about gut testing

27:17 – Laurie’s experience with hormone replacement therapy and what to expect

32:10 – Where Laurie recommends people to start if faced with these types of issues

34:26 – Laurie’s message to those who obsess over fitness

38:26 – What Laurie believes every woman should be educated on

44:09 – The difference between a smart doctor and a good doctor

45:53 – Different types of thyroid tests and when’s the best time to get them as a woman

48:28 – Optimal thyroid ranges to pay attention to

50:41 – Laurie’s recommendation for gut health plan

55:11 – Laurie’s view on birth control for the body

58:54 – Dr. Dom’s experience and story with food and weight training

1:04:23 – Laurie’s current body need: mobility!

1:07:11 – How to find more information about Laurie

Items mentioned in this episode include:

Paragon Training Instagram: https://www.instagram.com/paragontrainingmethods/

Laurie’s Website: http://lauriechristineking.com/

Paragon Training Website: http://paragontrainingmethods.com/

Laurie’s YouTube: http://youtube.com/lauriechristineking

Paragon Training YouTube: http://youtube.com/paragontrainingmethods

Laurie’s Ebook: The Ultimate Guide to Nutrition, Fat Loss, Muscle Gain, & More https://lauriechristineking.com/product/fatloss/

Learn more about Laurie in the full show notes: https://jen.health/podcast/55

54 | Frozen Shoulder | What Can You Do to Prevent It & Improve It? Nov 30, 2020

Have pain in your shoulder during certain movements? Join Dr. Jen and Dr. Dom as they explain why avoiding these movements may be a one way track to frozen shoulder. Listen to get all the information you need to get started on decreasing inflammation in your shoulder and learn how to notice other factors that may be causing this issue. Tune in as they dive into the benefits of manual therapy and why, if it is done with the right intention, it can give you back that range of motion you’ve been missing. Frozen shoulder may be a long and painful journey, but this podcast will provide tools and motivation you need to optimize and mobilize your body once again.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

01:58 – Information behind the different stages of frozen shoulder - Why it's possible to avoid

06:17 – Two symptoms that are seen in frozen shoulder

07:29 – Number one thing to avoid

09:30 – Things you can do to to decrease inflammation

10:43 – Type of manual therapy that is beneficial for frozen shoulder and why

12:27 – How to cope with the dreaded healing time and process of frozen shoulder

14:06 – How to avoid relying on medication for frozen shoulder and control what goes into your body

14:59 – Why creating a safe place for your shoulder with a physical therapist is important

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

Research Citations:

Frozen Shoulder - Adhesive Capsulitis - OrthoInfo - AAOS. (n.d.). Retrieved from, https://orthoinfo.aaos.org/en/diseases--conditions/frozen-shoulder/

Hollmann L;Halaki M;Kamper SJ;Haber M;Ginn KA;. (n.d.). Does muscle guarding play a role in range of motion loss in patients with frozen shoulder? Retrieved from https://pubmed.ncbi.nlm.nih.gov/29986193/

Mezian, K. (2020, September 03). Frozen Shoulder. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK482162/

Physical Therapy Guide to Frozen Shoulder (Adhesive Capsulitis). (2020, August 20). Retrieved from https://www.choosept.com/symptomsconditionsdetail/physical-therapy-guide-to-frozen-shoulder-adhesive-capsulitis

To check out the full show notes, visit Doc Jen's website here: https://jen.health/podcast/54

53 | From the Emergency Room to Weight Room, What is the True Determinant of Health with Samantha Ciaccia Nov 25, 2020

Looking for a quick fix for your pain? Then listen to this interview with Sam Ciaccia – trainer by day and physician assistant by night – as she explains what she runs into at the emergency room all the time and how you can avoid it. This podcast opens up our eyes to the reality of a “quick fix” and the importance of awareness and self care of one’s body. Tune in for some body awareness exercises that you can implement in your day to day to make sure your body can be protected from possible troubles down the road.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Sam Ciaccia: @sciaccia

02:58 – What Sam’s purpose and goal is behind what she does

05:08 – Why it is important to Sam to continue learning and teaching movement`

07:13 – What it means to “abuse the system”

09:15 – How to motivate those who are looking for a quick fix

12:02 – The importance behind educators informing patients fully to avoid addictive behaviors

13:32 – Addictions behind medications and the importance of finding alternatives and education

16:05 – Why kettlebells, movement, and breathwork is so prevalent in Sam’s life

20:13 – How to determine if you are in an inhaled or exhaled state and why it's important

25:44 – How to strengthen breathwork with movement

27:25 – Why rib cage and pelvis placement is important - How to determine a neutral state

31:42 – Why having a lack of understanding of your body can be harmful

33:15 – How to start becoming more aware of your body movement

About Sam Ciaccia:

Sam Ciaccia is certified with her CSCS, SFGII, MS, PA-C. Trainer by day, Physician Assistant by night. Sam lives a duo-career, treating patients in the ER while living out her passion as a Strength Coach in NYC. She’s helped a range of clients from getting out of pain to conquering feats of strength! Kettlebells are her specialty focusing on the biomechanics of movement patterns and how they are applied to Kettlebell training. She encourages everyone to live up to their full potential in her sessions and overall in life!

Items mentioned in this episode include:

Sam’s Website: https://www.samanthalynnciaccia.com

Sam’s App: https://marketplace.trainheroic.com/workout-plan/team/kettlebell-strength

To check out the full show notes, visit Doc Jen's website here: https://jen.health/podcast/53

52 | Tension Headaches | The Cause and Recommended Solutions Nov 23, 2020

Are headaches a constant nuisance in your life? Listen in as Dr. Jen and Dr. Dom explain tension headaches and their root causes. If you or a loved one experiences these types of headaches regularly, prevention techniques provided in this podcast may relieve symptoms at a higher rate than over the counter drugs. After listening, you will walk away with the knowledge necessary to achieve a less tense, optimal body.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

00:53 – Studies behind the commonness of tension headaches, especially in women

02:05 – What tension headaches entail

04:16 – The root cause of tension headaches

05:22 – First recommendation to release stress or tension

08:02 – Why some techniques may help more with tension headaches than over the counter drugs

10:49 – How structure and posture can create tension headaches

14:40 – What the third diaphragm is and how it can create tension headaches

17:00 – Why neck retraction exercises are beneficial

17:58 – Why foundations, especially breathwork, are so important to have in your daily routine

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?

Items mentioned in this episode include:

Breathwork TOB Podcast: https://jen.health/podcast/11

Don’t forget your 10% DISCOUNT on your next IntelliRoll with code: "DOCJEN" at checkout: https://intelliroll.com/?rfsn=629552.d5440

Research Citations:

Chowdhury, D. (2012). Tension type headache. Annals of Indian Academy of Neurology, 15(5), 83. doi:10.4103/0972-2327.100023

Harvard Publishing. (2018, December). Tension Headache. Retrieved from https://www.health.harvard.edu/a_to_z/tension-headache-a-to-z

Maistrello, L. F., Rafanelli, M., & Turolla, A. (2019). Manual Therapy and Quality of Life in People with Headache: Systematic Review and Meta-analysis of Randomized Controlled Trials. Current Pain and Headache Reports, 23(10). doi:10.1007/s11916-019-0815-8

MedlinePlus Medical Encyclopedia. (2020). Tension headache. Retrieved from https://medlineplus.gov/ency/article/000797.htm

To check out the full show notes and the rest of Doc Jen's website, click here: https://jen.health/podcast/52

51 | How Do Emotions Play a Role in Physical Pain with Edan Harari Nov 18, 2020

Have a hard time showing emotion or being vulnerable? Feel like a lot of emotional walls are up and not sure how to break them down? Listen in as Dr. Jen and Dr. Dom interview Edan Harari – well known movement artist, high performance healing coach, and educator – as he unravels body work and what it entails. Edan dives into how the body releases tension and the importance of finding the right practice for you. Tune in as he guides you through different energy releasing techniques with the scientific and emotional benefits that follow. You don’t want to miss out on this in depth and healing conversation, for it provides the tools necessary to start your own optimal body journey.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Edan Harari: @kineticbodytherapy

00:57 – What Edan’s mission is

01:32 – How Edan incorporates mind, body relationships in his work

02:43 – What led Eden to bodywork

06:28 – How Eden unleashed his way of working on his client’s body

08:52 – How Eden approaches clients with resistance to energy work that comes with bodywork

17:34 – How Eden guides clients through fight, flight, freeze responses to the rest, digest space

21:14 – The environment Eden provides for his clients in their healing journey - Why the use of voice is important for break through

27:23 – How everything has a time and place - Simple exercise to release tension

30:56 – Dr. Jen’s experience with releasing energy

32:54 – Dr. Dom’s take on the physiological responses behind energy work

34:52 – Rib release technique led by Eden

38:11 – The effectiveness behind energy release - The courage that comes with vulnerability

About Edan Harari:

Before Edan Harari became a celebrity healer and educator for empowering people and sharing healing across the globe, he had his share of obstacles to overcome. From having a mental breakdown when he was 21, which led to a hospitalization and over 15 years of meds and then healing, to going through several surgeries as a child, to several sports injuries and suffering from various serious health challenges involving tremendous pain, Edan’s story is the perfect example of how anybody can overcome the obstacles in their life and then create massive impact by helping others do the same. Edan is the founder of Kinetic Body Therapy, his private practice based in NYC but he travels often to Miami, LA and his birthplace Israel for clients and trainings. He is a movement artist, high performance healing coach and educator.

Edan has been featured on several podcasts such as Ancient Wisdom Today with Shaman Durek, Less Doing with Ari Meisel, SoulFeed with Shannon Algeo, as well as Sivana, Synchronicity, Beautifully Broken and more. He’s been featured alongside speakers such as Deepak Chopra, Marianne Williamson, Elena Brower, Thomas Myers and more.

Items mentioned in this episode include:

Edan’s “Kinetic Body Therapy” Website: https://www.kineticbodytherapy.com/

To check out the full show notes and the rest of Doc Jen's website, click here: https://jen.health/podcast/51

50 | Snapping Hip Syndrome with Mountain Climbers & Abs?! Find out why! Nov 16, 2020

Do your hips snap, crackle, and pop when performing a certain movement pattern? Not experiencing pain? Then join in as Dr. Jen and Dr. Dom dive into the importance of understanding your snapping hips to prevent possible chronic pain down the road; pain or not. They explain how important it is, no matter where you are as an athlete, to bring it back to the basics if experiencing snapping hip. Although it may seem “easier” than what you’re used to, it will create a stronger foundation so you can progress even further without putting your body in harm’s way. So make sure to listen in and empower yourself to protect your body fully as you reach its optimal level.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

02:23 – What “snapping hip” actually means and the different types

03:45 – Snapping hip broken down and why they may have different diagnoses

08:05 – Percentage of people experiencing snapping hip versus those who are asymptomatic

09:05 – Condition that could occur if you ignore asymptomatic, or unpainful, snapping hip

10:22 – Dr. Dom’s personal experience with snapping hip and how he addressed it

11:11 – Why motor patterns need to be relearned if experiencing snapping hip; no matter the athletic level

14:48 – Why coming back to the breathe would be beneficial in relearning motor patterns

16:37 – Examples on how you can relearn motor patterns efficiently

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?v=oPY3u7yzFh0&list=PLk5UkBNdJQpZ_IlqhLBE41JP1xfPRhVEn&index=30

Research Citations:

Musick, S. (2020, August 26). Snapping Hip Syndrome. From https://www.ncbi.nlm.nih.gov/books/NBK448200/

Stanford Healthcare. (2017, September 11). Snapping Hip Syndrome. Retrieved from https://stanfordhealthcare.org/medical-conditions/bones-joints-and-muscles/snapping-hip-syndrome.html

To check out the full show notes and the rest of Doc Jen's website, click here: https://jen.health/podcast/50

49 | Break up with your food beliefs and learn to fuel the body with vegan chef, Hollan Hawaii Nov 11, 2020

Want to change your diet to a healthier one but don’t know how? Tune in as Dr. Jen and Dr. Dom interview Hollan Hawaii – expert in vegan, plant-based food and cleanses, liqueur dan bleu chef, health advocate, former restaurant owner, and mom of three – as she explains the nutritional benefits of eating more plants; whether you are plant based or not. Hate cooking? Hollan has some tips and tricks you can utilize in order to maintain a healthier diet while also staying out of the kitchen. Listen in to have your whole perspective on food and nutrition change; creating opportunity to begin and maintain a healthier diet and life.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Hollan Hawaii: @hollanhawaii

02:08 – Hollan’s purpose or mission on this Earth

03:13 – Hollan’s advice to anyone who wants to begin to create change in their diet

05:15 – Hollan’s health journey and what brought her to become vegan

07:45 – Why starting where you’re at is so important - Avoiding drastic changes right away

09:51 – Advice to those who don’t like cooking but still want to change their diet

11:55 – How Hollan has been creative with food and how you can replace things in your diet

14:33 – Hollan’s WalkAbout Theory and how it restructures the way you look at food

17:38 – The importance of seeds and their nutrition value - What food is supposed to do

20:10 – Adequate protein sources in vegan diets - Why it shouldn’t be a main concern

22:09 – Why you should be your own science experiment

23:11 – How Hollan’s health has shifted since becoming vegan

25:18 – Hollan’s experience with kids, their nutrition, and their different tastes - Creating their own relationships with food

29:13 – How to create yummy, comfort foods to healthier ones

About Hollan Hawaii:

Hollan Hawaii is an expert in vegan plant-based food and cleanses. As a Le Cordon Bleu trained chef, health advocate, former restaurant owner, and mom of three, she has worn many hats in this life, but she knows the one that matters most is her relationship with herself and her body. When those two are aligned, everything falls into place, and she can be a better mother and chef. Hollan has been on her own health journey for 13 years and loves sharing her perspective and experience with food that led her to be in charge of her own health.

Good Food Gratitude is Hollan’s plant-based lifestyle cookbook that also encourages people to change the way to perceive healthy food. Hollan knows how much work it is to make sure you and your family are eating healthy foods, so her recipes are fast, affordable, easy, and healthy. True to her family-friendly beach-inspired lifestyle and aesthetics, Hollan lives on the beautiful garden isle of Kauai and enjoys spending time in the kitchen, with family and friends, and in the rejuvenating waters of the Pacific Ocean.

Hollan's Cookbook Good Good Gratitude: https://www.hollanhawaii.com/product/good-food-gratitude-cookbook/

Hollan's Vegan Thanksgiving Cookbook Free Gift: Hollanhawaii.com/gift

To see this episode's full show notes and check out the rest of Doc Jen's website, click here: https://jen.health/podcast/49

48 | Ergonomics: What is the ideal desk posture and set-up? Nov 09, 2020

When you think of ergonomics, do you think about those fancy office desks and chairs? If so, tune into this PT Pearl as Dr. Jen and Dr. Dom fully explain what ergonomics is really about and how to obtain your optimal body in your work environment. Listen in to be empowered with different methods you can apply at home or bring to your supervisor in order to create a healthy work environment for everyone. This podcast is made to give you the power of setting an example, and hopefully a new norm, in your workplace; creating a healthy community instead of another dreaded work week full of bodily aches and pains.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

01:05 – What is ergonomics really means and how it relates to your working environment

03:38 – Misnomers behind ergonomics - What really matters for your body in your work environment

06:23 – Percentages of office workers experiencing neck pain, their recurrence rates, and the three factors as to why it happens

10:49 – First simple tip to empower yourself and relieve your work stress

13:20 – What works in work environments to create better ergonomics

14:35 – Second simple tip to decrease neck pain - Creating a community

16:10 – Third simple tip to support your foundation

16:50 – Fourth simple tip to stay moving - The power in setting examples

19:48 – Desks and chairs recommended by Dr. Jen and Dr. Dom and why

27:29 – Why investing in your health is so important

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?v=Zditl9OIDjM&list=PLk5UkBNdJQpZ_IlqhLBE41JP1xfPRhVEn&index=29

Research Citations:

Chen, X., Coombes, B. K., Sjøgaard, G., Jun, D., O’Leary, S., & Johnston, V. (2017). Workplace-Based Interventions for Neck Pain in Office Workers: Systematic Review and Meta-Analysis. Physical Therapy, 98(1), 40-62. doi:10.1093/ptj/pzx101

Sowah, D., Boyko, R., Antle, D., Miller, L., Zakhary, M., & Straube, S. (2018). Occupational interventions for the prevention of back pain: Overview of systematic reviews. Journal of Safety Research, 66, 39-59. doi:10.1016/j.jsr.2018.05.007

We Think You’ll Love:

check out the rest of Doc Jen's website, click here: https://jen.health/podcast/48

47 | Creation of Barefoot Shoes, Vivobarefoot, by Co-founder Galahad Clark Nov 04, 2020

Do you believe that you absolutely need that arch support in your shoes? Love that feeling when you come home and take your shoes off? Join Dr. Jen and Dr. Dom as they interview Galahad Clark – CEO and co-founder of Vivobarefoot Shoes – and uncover why barefoot shoes benefit everyone. Galahad dives into the science behind barefoot shoes and how they have been shown to decrease pain throughout the body. Not only are Vivobarefoot shoes beneficial to your health, but the environment as well. Listen as Galahad reveals the sustainable mission he wishes to accomplish environmentally with Vivobarefoot shoes, as well as shoe production in general.

FREE YOUR FEET and 15% OFF VivoBarefoot Shoes with code “OPTIMAL” at checkout: https://bit.ly/3cDHcA

What You Will Learn in This Interview with Galahad Clark: @vivobarefoot

01:42 – What Galahad’s mission is with Vivobarefoot shoes and his journey to that mission

05:21 – What brought Galahad’s friend to cut the sole off a shoe and put a tennis racket on it, instigating the idea of Vivobarefoot shoes

07:40 – Why Galahad created the specific shape of the Vivobarefoot shoes

10:10 – Galahad’s theory behind why shoes were created and marketed the way they are today

14:04 – Supporting facts to help ease your worries on transitioning to barefoot shoes

18:58 – How barefoot shoes addresses pain and why

20:47 – How Galahad implements sustainability and have a positive impact on the environment in producing Vivobarefoot shoes

25:14 – What a B Corp Certification is and why it's important to collaborate with other companies

About Galahad Clark:

Galahad is a 7th generation shoemaker. As a teenager, he spent summer holidays on various shoe production lines in Europe and Asia learning the family’s trade. After finishing school, he went to America on a Morehead scholarship to study Chinese and Anthropology. While there he founded Students 4 Students International an organisation created to help disadvantaged students in Africa go to the best secondary schools and onto university. In 2003, lured by the Wu Tang Clan wearing Wallabees, Galahad started his first shoe project: “Wu Shoes”. From there he went on to launch United Nude (high end architectural shoes), Worn Again (a closed loop green technology business) and Vivobarefoot (where he now focuses his energies)

About VivoBarefoot Shoes:

Vivobarefoot are the outsiders of the shoe industry. Rejecting this broken industry and fighting for a more natural future, by reconnecting people and planet.

Sedentary & cushioned lifestyles are making people and planet sick. The short-term comfort of foam and air is having a long-term effect on our health – Vivobarefoot want to change this by making footwear that makes your feet stronger. Using wide, thin and flexible design principles that allow your feet to do their natural thing. They add less so you feel more.

All Vivobarefoot footwear is produced using sustainably sourced natural, bio and recycled materials. With the aim to protect the planet so you can run wild on it, forever. Created by two cousins from a long line of cobblers, Galahad and Asher goal is to create alternative footwear for those who want to feel.

To see this episode's full show notes and check out the rest of Doc Jen's website, click here: www.docjenfit.com/podcast/episode47

46 | Groin Pain and Inner Thigh Strain Explained Nov 02, 2020

Want to know how you can possibly decrease your groin pain or inner thigh strain today? Tune in as Dr. Jen and Dr. Dom explores different inner thigh injuries, what populations tend to obtain these injuries, and exercises you can start today to decrease your pain. If you are an athlete of any kind, you have probably experienced one of these injuries and this podcast has the potential of increasing your performance while simultaneously decreasing your pain. If athletics is not your thing, this podcast will empower you with exploration techniques you can use on your hips to avoid or reduce risk of injury, as well as increase mobility and functionality.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

02:11 – What adductors muscles are, what they do, and how they’re related to groin injury

05:23 – Types of bone injuries, or fractures, that can occur on the pelvis and recovery time

08:15 – What pubis symphysis and osteitis pubis are and the populations they’re common in

10:15 – What epiphyseal plates are and the population this injury effects

10:58 – Snapping hip syndrome and how to identify it

12:14 – How to explore your hips to identify where your hip injury is taking place

13:05 – What an inguinal hernia is and what it might entail

13:44 – Simplified explanation as to why you may be having an injury - Why exploration is important

14:44 – Why mobility of the hips, and any part of your body, is so important

15:27 – Mobility exercise for tight hip rotators

16:32 – Minimum requirement of hip adductor mobility

17:52 – How adductor activation can decrease pain - Exercises that help activate these muscles

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?v=QpjtJa

Items mentioned in this episode include:

See full show notes here: https://jen.health/podcast/46

45 | Birth Control and Women's Health with Dr. Jolene Brighten Oct 28, 2020

Feel like sex ed didn’t really teach you about your body? Need birth control for your irregular periods or chronic acne? Tune into this extremely informative interview with Dr. Jolene Brighten – Naturopathic physician, author, and leader in women’s health – as she reveals the truths behind women’s health and birth control. Did you know that a woman has a fertility window of one day per month? Or what the difference is between an STI and an STD? Dr. Brighten dives into these topics head first in order to make sure you fully understand the concepts behind what birth control, contraceptives, and periods really mean to women and their health.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Dr. Jolene Brighten: @drjolenebrighten

01:48 – Dr. Jolene’s mission or purpose on this earth - Why purpose is important

05:05 – Dr. Jolene’s recommendations on where to start in finding accurate information about young women’s developing bodies

06:27 – The truth behind a woman’s fertile window

09:22 – The truth behind sex education - The lack of effectiveness due to scare tactics

14:50 – Fertility awareness methods from Dr. Jolene

17:42 – Contraceptive facts from Dr. Jolene - The difference between STIs and STDs

19:08 – The unethical historical truth behind the pill and the research behind it

22:03 – How hormonal birth control actually works - What makes the pill effective

24:54 – The lack of information of long term effects associated with birth control

26:16 – The importance of nutrition intake while taking birth control and why

28:48 – Risk factors with taking birth control - Politics behind birth control information

32:30 – The truth behind why birth control can help with acne - Advice on how to get off birth control

36:11 – Dr. Jolene’s alternatives to birth control for healthy skin

40:12 – Dr. Jolene’s advice for those who have irregular periods - Facts behind your period

45:57 – Differences in physician credentials and the understanding behind the medications being prescribed

About Dr. Jolene Brighten:

Dr. Jolene Brighten is a prominent leader in women’s medicine and the emerging science of Post-Birth Control Syndrome — studying the effects of hormonal birth control on female health. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health.

Items mentioned in this episode include:

Dr. Brighten’s Free E-Book: https://drbrighten.com/pbcsdiet

Dr. Brighten’s Book Bonuses: www.beyondthepillbook.com

Dr. Brighten’s Website: www.drbrighten.com

Dr. Brighten’s TikTok: https://vm.tiktok.com/ZMJmaGCoV/

To see Dr. Brighten's full bio and to check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/45

44 | Losing Balance? Challenging Your Balance Systems Oct 26, 2020

Think balance exercises are only for the elderly? Join Dr. Jen and Dr. Dom as they explain how balance is important for everyone and why. Listen in to hear some balance tests, targeting three main systems of balance, to see if you can pass. How was it? Struggling? Find out how you can strengthen these skills and create a more sustainable future for your body.

15% off Vivobarefoot Shoe Discount:

15% OFF VivoBarefoot Shoes with code “TOB” at checkout

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

02:04 – Why balance is so important

04:08 – Why it is important to try and understand different balance tests

06:04 – The three systems of balance

08:09 – How to address problems with vestibular system - Doc Jen’s personal story with BPPV

13:13 – System number three explained

14:18 – The goal behind these tests - Understanding how these systems work within your body

16:04 – How to practically explore what system you rely on the most

19:48 – How a soft tissue injury can come into play for balance training

20:41 – Strategies PTs use to target hip muscles, avoid falling injuries, and uncover what you’re relying on

23:20 – Why a variety of exercises are needed, not just strength training, in your weekly routine

24:21 – How to challenge the vestibular system

25:00 – How to integrate all of these tests - How they have the potential of decreasing your pain

To Watch the PT Pearl on YouTube, click here: https://youtu.be/vYJp9ZcQ4Eo

Items mentioned in this episode include:

Balance System Tests: https://www.pthaven.com/page/show/1149588

Research Citations:

Gordon, L. (2017, February 01). Understanding the 3 Balance Systems. From https://www.gordonphysicaltherapy.com/understanding-the-3-balance-systems/

The Human Balance System. (2020, September 02). From https://vestibular.org/article/what-is-vestibular/the-human-balance-system/the-human-balance-system/

Full show notes available at https://jen.health/podcast/44

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

43 | Using Respiration and Breath to Explore Your Movement Restrictions with Katie St. Clair Oct 21, 2020

Are you a woman in the professional world but suffer from imposter syndrome? Join Dr. Dom and Dr. Jen as they interview Katie St. Clair – certified CSCS and CPT trainer – about her journey of finding her voice in her career. Listen to this inspiring interview as Katie uncovers her experience with wanting to learn more in her field and gaining back the confidence to go after what she really wants in her career. If you feel as if you have been stagnant in your breath work, or just don’t know how to go about a breath work routine, tune in as Katie explains ways you can strengthen your respiratory system, as well as improve your overall movement quality; as well as the benefits from those routines.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Katie St. Clair: @katie.stclair.fitness

02:39 – What Katie’s mission is as a mom, or even a woman, in the fitness industry

05:48 – How relevant imposter syndrome is for women in our society

07:57 – What motherhood has taught Katie about time and opportunities

09:05 – What drove Katie to want to keep learning and educating others on fitness

11:59 – The courses that reignited Katie’s passion for fitness and connected the dots for her

17:44 – How Katie explains respiration, or breath work, to her clients

20:08 – Different positions you can try to strengthen your breath work and why they work

24:10 – How our body is connected and the benefits of working up the chain

28:02 – Katie’s basic assessment of Dr. Dom and his fitness background and individual physique

33:54 – Why it's so important to explore your body and strengthen internal cues

About Katie St. Clair

Katie is a certified strength and conditioning coach, certified personal trainer and owner of Katie St.Clair Fitness. During her over 20 years in the industry, she has worked with collegiate and amateur athletes and general population clients, in private and corporate settings. She is the creator of The Empowered Performance Program, a 12 week online educational seminar for movement professionals. As a lifelong athlete, she values the ability to move well at every stage of life and it is her passion to teach others how to optimize their life through quality movement. She takes an all encompassing approach that utilizes principles from many different systems, along with her own lens as a competitive multi sport athlete to create programming that supports an active lifestyle.

Items mentioned in this episode include:

Katie's Instagram:https://www.instagram.com/katie.stclair.fitness/

Katie's Empowered Performance Program:https://www.katiestclairfitness.com/empowerdperformance

Katie's Website: https://www.katiestclairfitness.com

To see this episode's full show notes and check out the rest of Doc Jen's website, click here: https://jen.health/podcast/43

42 | Neck and Upper Back Tension? Why You Could Be Having Overactive Upper Traps Oct 19, 2020

Are your shoulders or neck constantly giving you trouble? Listen in as Dr. Jen and Dr. Dom dive into what the upper trapezius muscle really is and why they’re so easily tensed. If you feel stressed over work, kids, the news, or anything really, this podcast will empower you to self treat your tensed muscles and give you back the independence you deserve. Tune in to gain an understanding of the foundations of the breath and how they increase your bodily awareness; all so you can live a more relaxed, tense free life.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

03:40 – What the upper trap is, where it is, and what movement patterns it does

07:39 – Why your upper trap might feel tense or pain

10:48 – How to take tension out of the upper trap - Why bodily awareness is important

12:25 – Simple exercise to feel the difference between tense and relaxed upper traps

13:05 – Breathing techniques that will help relax, not only your upper traps, but your entire body

16:14 – Why movement of the upper trap, especially if it's tense, is necessary

17:13 – The 30 for 30 rule and its benefits

18:43 – Dr. Dom explaining a quick breathing technique you can do anywhere

To Watch the PT Pearl on YouTube, click here: https://youtu.be/rkakSNxnpLw

Items mentioned in this episode include:

FREE Week of the Jen Health Membership

FREE Low Back Pain Course!

We think you’ll love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

To check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/42

41 | Functional Foods with Naturopathic Student, Tyler Jean Oct 14, 2020

Ever think of food as medicine? If not, join Dr. Dom and Dr. Jen as they interview Tyler Jean – soon-to-be licensed Naturopathic doctor – as he explains how the best medication is in the grocery store. If you feel like you need more information on a personal level with your diagnosis, tune in as Tyler explains why seeing a Naturopathic doctor might be the best option for you. Feel bloated or gassy after consuming dairy products? Listen as Tyler dissects what really is happening within your body and explains the difference between intolerance and allergy. This podcast is so you can understand where to start on your health journey today by adding the best nutritionally dense foods in your diet so that you can live your best, healthiest life.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Tyler Jean: @functional.foods

01:50 – Why Tyler decided to study Naturopathic Medicine rather than getting his Doctor of Medicine

05:47 – Tyler’s advice in starting your healthy journey

10:07 – How to change the narrative on how we see each other in health settings

14:15 – The truth behind how limited your doctor really is

16:26 – When you should go to a Naturopathic doctor rather than your physician

24:06 – Tyler’s definition of an anti-inflammatory food - Why your unique body may react differently than others

28:52 – Tyler’s take on dairy for women - The various ways your body can react to different dairy products

35:02 – How Tyler would approach dietary recommendations for his clients - Why nutritionally dense foods are needed to be added

About Tyler Jean

Tyler Jean is passionate about educating others on the importance of food as medicine while inspiring them to embrace healthier lifestyles. Currently in his fourth year of medical school, Tyler will soon be a licensed Naturopathic doctor and will use his practice to take a more integrative and preventative approach to healthcare. This is also the approach he currently uses through his platform, @functional.foods. There, he empowers his audience with recipes, educational info, brand recommendations, inspiration, and more.

Items mentioned in this episode include:

Tyler’s Instagram: https://www.instagram.com/functional.foods/?hl=en

We Think You’ll Love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

To check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/41

40 | IASTM - Do the hard tools clinicians use break up fascia? The truth about scraping. Oct 12, 2020

Want to understand why IASTM, or soft tissue work using a tool, feels so good and is SO common? Join Dr. Jen and Dr. Dom as they explain some of the tools commonly used in IASTM and what they are really meant to do. Listen in to be empowered with the right questions to ask your clinician so you can better understand what is happening within your body during massage or tissue work. If you love hands on treatment from your clinician, great! This podcast will help you understand what you can add into your soft tissue work routine to achieve tissue recovery long term. Dr. Jen and Dr. Dom wants you to have the power to incorporate what feels great to you in a healthy, sustainable, and up to date way.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

00:39 – Why it's empowering to ask questions to your clinician

02:35 – What IASTM, instrument assisted soft tissue mobilization, means and tool examples

06:49 – Popular sayings associated with IASTM which might not necessarily be true and why

07:25 – What the terms tendon repair and fibroblast really mean in relation to IASTM

12:24 – What soft tissue work really does

15:15 – Why understanding why your body has tension is a step closer to a long term solution

18:28 – Why IASTM needs to be coupled with movement

19:20 – What the goal of IASTM is and what does not achieve that goal

To Watch the PT Pearl on YouTube, click here: https://youtu.be/kaGXux-W3Gg

Research Citations:

Gehlsen, G. M., Ganion, L. R., & Helfst, R. (1999). Fibroblast responses to variation in soft tissue mobilization pressure. Medicine & Science in Sports & Exercise, 31(4), 531-535. doi:10.1097/00005768-199904000-00006
Hussey, M. J., Boron-Magulick, A. E., Mcleod, T. C., & Bacon, C. E. (2018). The Comparison of Instrument-Assisted Soft Tissue Mobilization and Self-Stretch Measures to Increase Shoulder Range of Motion in Overhead Athletes: A Critically Appraised Topic. Journal of Sport Rehabilitation, 27(4), 385-389. doi:10.1123/jsr.2016-0213
Ikeda, N., Otsuka, S., Kawanishi, Y., & Kawakami, Y. (2020). Effects of Instrument-assisted Soft Tissue Mobilization on Musculoskeletal Properties—Corrigendum. Medicine & Science in Sports & Exercise, 52(2), 524. doi:10.1249/mss.0000000000002230
Seffrin, C. B., Cattano, N. M., Reed, M. A., & Gardiner-Shires, A. M. (2019). Instrument-Assisted Soft Tissue Mobilization: A Systematic Review and Effect-Size Analysis. Journal of Athletic Training, 54(7), 808-821. doi:10.4085/1062-6050-481-17

We Think You’ll Love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

To check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/40

39 | What Does Building From The Foundation Truly Mean? Chat with MMA Professional Coach and Therapist, Dr. Jason Park Oct 07, 2020

Struggling with advanced or complex movement patterns? Don’t really understand what the “basics” are? Join Dr. Jen and Dr. Dom as they interview Dr. Jason Park – Doctor of physical therapy as well as strength and conditioning, boxing, and muay thai coach for top UFC and BOFR athletes – about what it means to bring it back to the basics. Dr. Park explains how important it is, even for the top athletes he trains, to slow down and repeatedly revisit basic movement patterns in order to progress the body. Listen how he explains what these basic movement patterns are and how you can prepare your body for simple tasks you do in your daily life; whether it is running after a toddler or moving furniture, the basics apply to everyone! So don’t miss out on Dr. Park’s insight on how you can explore and understand all the amazing movement patterns your body is capable of.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Dr. Jason Park: @teamcoolheart

01:38 – Dr. Park’s credentials and coaching background

02:26 – How Dr. Park approaches training elite athletes - The power of repeating basic movements

04:50 – Basic foundational movement patterns that Dr. Jason believes everyone needs

07:43 – How Dr. Park recommends transitioning from foundational to sport specific movements

09:34 – Dr. Park’s personal experience with bringing it back to the basics - How they can help you in your daily life

16:09 – Examples from Dr. Park’s life illustrating the importance of the basics before complex movements - Repercussions if the fundamentals are ignored

20:38 – Why the philosophy of human movement is the same despite the diversity of movement practices available

22:46 – Inspirational quotes Dr. Park found pivotal in his career - Why slowing down is important

25:25 – Why Dr. Park recommends taking your body to its individual “deep end” of movement

27:48 – The main things Dr. Park works on with both of his clients and athletes

About Dr. Jason Park

Dr. Jason Park, PT, DPT, SCS, is a Strength & Conditioning Coach, Sports Performance Specialist, and a Board-Certified Doctor of Physical Therapy. Jason also happens to be a Striking Coach for top UFC & Bellator athletes, including MMA Legend Anderson Silva and top featherweight Brian Ortega.

Jason has a 18 year history training in Muay Thai & Boxing and been training athletes in their Strength & Conditioning for over 12 years. He looks at the body as a whole and oversees how to tap into his client’s athletic potential by developing their movement quality and biomechanics as a strong foundation. He combines the art of being a good “mover” with being strong and powerful to maximize the athletic development with his clients. His client base spans all major sports including MMA, Muay Thai, Boxing, Brazilian Jiu-Jitsu, MLB, NBA, and NHL athletes.

Jason seeks to find out what is your passion and helps guide you to find your inner athlete. He takes the lessons he has and continues to learn coaching in professional athletes to help you find your inner athlete.

Items mentioned in this episode:

Dr. Park’s Website

We think you’ll love:

To see the episode’s full show notes and check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/39

38 | From Achilles Tendinitis to Full Ruptures, Why Does it Happen and What Can You Start Doing About it Today? Oct 05, 2020

Want to get back to a sport you love but haven’t done it in awhile? Listen in as Dr. Jen and Dr. Dom take you through what Achilles Tendinitis is and things you can start doing today to help avoid it. For all of the sports lovers out there, it’s understandable that injuries can get in the way of playing the sport you love as often as you want. This podcast is for those who want to be able to play their sports (recreationally or professionally) safely without pain or negative repercussions; which most commonly are found in the achilles for high intensity sports such as basketball or tennis. Tune in as Dr. Jen and Dr. Dom dive into what steps and progressions are needed to safely play high intensity sports. They will be reviewing what systemic inflammation means within the own body to help leave more room for you to play your game, at any age, by keeping it painless and fun.

VivoBarefoot Discount:

We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "TOB" to get 15% off your ⁠VivoBarefoot Shoes⁠!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

00:51 – What an Achilles is and what it does - What Achilles Tendinitis means and feels like

02:39 – Why Achilles Tendonitis happens - Why recovery and progressions are necessary

05:53 – What a tendon is - What happens when tendons are not prepared for movement

07:36 – How tendons gets stretched or torn - What the stretch shorten cycle is and why it's important

12:02 – Why variety of movement and Vivo-barefoot shoes help avoid Tendonitis

15:36 – What “line of fascia” means and why it's important to the Achilles and the entire body

18:27 – How to check if your Achilles is ready for an explosive movement

19:12 – How to progress your Achilles after it passes the mobility test - How to modify if too intense

22:04 – What systemic inflammation means and how to be cognisant about it

To Watch the PT Pearl on YouTube, click here: https://youtu.be/eHc_HAbHH80

We Think You’ll Love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

To see the episode’s full show notes and check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/38

37 | From Coaching Olympians to Everyday Movers, What is The Common Theme with Max Artsis Sep 30, 2020

Having a hard time with recovery? Listen to trainer Max Artsis as he dives into his experience with training athletes and high level performers; what it has taught him about individual movement patterns and recovery times. Max advises how people, like you, can enhance their bodies and explore them to their full potential with simple daily habits; enhancing power and speed abilities with a 99.9% difference from the general public. Tune in as he reveals his favorite tools of recovery and simple tricks you can use to better your health in your everyday life. Become inspired by his motivating words on how we can all live more movement based, sustainable lives.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Max Artsis: @maxartsis

02:23 – How Max feels about his scope of practice and what is best for his athletes

05:01 – What lead Max into the the field of training

07:45 – How Max’s musical theater background influenced him as a coach

08:29 – Why Max believes intrinsic goals for health are needed for a more sustainable life

11:25 – Max’s experience with training high level performers, such as executives, elite athletes, etc.

14:49 – Why each stress management technique fits differently for each individual

16:06 – How Max implements and measures recovery time with his clients

18:14 – Some of Max’s favorite recovery tools and focuses

20:39 – Max’s advise for the general public to significantly enhance the efficiency of their bodies

22:28 – Max’s advice to those who don’t know where to start in their speed and power enhancement journey

24:37 – Max’s health journey and his mentality with human bodies and recovery

About Max Artsis

Max has been training for 10 years, 6 of which were spent at Nike World Headquarters where he was a Nike Master Trainer, and the North America Trainer Network Lead. He now trains elite athletes, olympians, and executives in Los Angeles, and is the Director of Sports Science and Education at Rokke Performance Therapy in Tigard, OR.

Items mentioned in this episode include:

Max's Website: https://www.artsisathletics.com

Max’s Podcast: https://podcasts.apple.com/us/podcast/the-be-about-it-podcast/id1278654724

To Train with Max: http://www.rokkesports.com/about

We Think You’ll Love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

To see the episode’s full show notes and check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/37

36 | The Cause of Sacroiliac Joint Pain, Commonly Known as "SI Pain" Sep 28, 2020

Have you ever been told you have a “stuck” or “unstable” SI joint? Struggling with SI pain? Tune in as Dr. Dom and Doc Jen explain what an SI joint, or a Sacroiliac joint, is and what it really means to have SI pain. They explain the research behind SI pain and the most beneficial ways, in their expert opinions, experiences, and current research, to help reduce your pain and get you moving again! Empower yourself with the tools and guidelines as they lay out how to help subdue that consistent low back pain without needing to rely on someone else for that manipulation or adjustment.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

00:45 – What an SI, or sacroiliac, is and where it is in your body

02:02 – Prevalence, or number of cases, of low back pain

04:12 – What an “unstable SI” or “SI pain” really means

06:05 – What research states about manipulation and its effectiveness on SI pain

08:30 – What we recommended if you have SI pain - Other causes for pain that may be mistaken as SI originated pain

14:30 – How breathe can automatically reduce pain without manipulations - Truth behind endorphins

15:30 – Examples on how down regulation and breathwork helped both of Dr. Dom and Doc Jen’s past clients - Why every individual is different

To Watch the PT Pearl on YouTube, click here: https://youtu.be/aqGIKcI8Dn0

Research Citations:

Booth, J., & Morris, S. (2019, February 21). The sacroiliac joint – Victim or culprit. From https://www.sciencedirect.com/science/article/abs/pii/S1521694219300178
Palsson, T., Gibson, W., Darlow, B., Bunzli, S., Lehman, G., Rabey, M., . . . Travers, M. (2019, July 29). Changing the Narrative in Diagnosis and Management of Pain in the Sacroiliac Joint Area. From https://academic.oup.com/ptj/article/99/11/1511/5540027

We Think You’ll Love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

To see the episode’s full show notes and check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/36

35 | The Mindset Behind Cancer Recovery, Injury Prevention, and Mental Health with Beau Whitman Sep 23, 2020

Resistant to sharing your vulnerabilities? Then don’t miss out on this groundbreaking interview with Beau Whitman – cancer survivor, coach, and high level athlete – as he opens up about his injury and cancer journey. Tune in as Beau dives into his athletic background and major injuries as an athlete; touching on how his mindset helped him cope with not only his injuries, but his cancer diagnosis as well. Beau unveils the way he reframed vulnerability, shedding a positive light on it, and its importance in connecting him with his community. Lastly, listen as he talks about his struggles with breath and the tools he found to help him mentally realign during panic attacks or flashbacks.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Beau Whitman: @beau.whitman

01:25 – Beau’s athletic background and medical history

04:01 – What bringing it back to the “basics” means to Beau

06:15 – Where the drive comes from for Beau to keep training at a high level

08:26 – How the gymnast mindset has influenced Beau in his journey

10:04 – How Beau’s athletic journey and injuries influenced his cancer reaction

17:07 – What vulnerability means to Beau and why it's important in his life and coaching

19:08 – Beau’s shift forward with his short life sentence - His vulnerability with his diagnosis

26:01 – How Beau reframed vulnerability

29:20 – Where Beau is now with his cancer story - His struggles with breath

32:26 – What Beau would do daily to mentally realign - Why pacing himself was so important

About Beau Whitman

Beau is one of seven children. Growing up with two younger brothers and four older sisters – all of whom are supportive, passionate, and wildly competitive athletes – shaped who he as an athlete, coach, trainer, and person. His athletic career began at Parkettes National Gymnastics Training Center where he was a competitive gymnast for ten years. After retiring, he competed as a five-sport varsity athlete in high school, participating in Soccer, Diving, Wrestling, Lacrosse, and Track & Field. With its close ties to Gymnastics, Pole Vaulting captured his heart and led him to join the Lehigh Mountain Hawks Division I Track & Field Team at Lehigh University. After college, he accepted a position at New York University as the Assistant Jumps Coach for the Track & Field Team. Here he uncovered his passion for coaching and helping other athletes.

To augment his coaching abilities, he became a certified trainer and CrossFit coach to further help athletes achieve their goals, compete, and recover from injuries. During his athletic career, he underwent six major reconstructive procedures, giving him the experience necessary to understand the physical endurance and restraint, as well as the positive mentality necessary to successfully recover from an injury. Following the mantra, “Rebuilt To Inspire”, he worked with injured athletes to help them make full recoveries, while motivating them to come back both physically and mentally stronger.

This work and passion for helping recovering athletes has now expanded to cancer survivors. In the summer of 2019, Beau was diagnosed with Stage III Germ Cell Cancer. Immediately...

We Think You'll Like:

To see Beau Whitman's full bio and links, head over to the complete show notes here: https://jen.health/podcast/35

34 | Bunions! Why Do We Get Them & Can They Go Away? Sep 21, 2020

Embarrassed by your bunions? Join us as we explain what might be the root cause of your bunions and how common it really is. Listen as we explain the importance of “checking up the chain” for underlying causes and why each diagnosis is individual. Tune in as we dive into the taboos behind treatments and studies of bunions and why going to a physical therapist might be your best option. Don’t miss out on the tools we provide that you can start today to functionally gain control of your feet; along with the insights on why VivoBarefoot shoes help build your foundation long term.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

VivoBarefoot Discount:

We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "TOB" to get 15% off your ⁠VivoBarefoot Shoes⁠!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

What You Will Learn in this PT Pearl:

02:09 – What a bunion is and why they form - Why the examination approaches are evolving

05:48 – Why looking up the chain is important - Why the causations for bunions are individual

08:12 – The prevalence, or commonness, of people with bunions

10:14 – The taboo behind treatments and studies for bunions - The importance in seeing a PT

14:49 – Some tools you can start using right now if you have bunions

21:01 – How you can strengthen your midfoot - Finding balance with pronation and supination

23:05 – How you can strengthen your ankle and hindfoot - Finding balance with eversion and inversion

25:12 – How VivoBarefoot shoes help gain functional control of your feet

26:55 – What we aim to fix with your bunion

To Watch the PT Pearl on YouTube, click here: https://youtu.be/IkJEncPsStc

Items mentioned in this episode include:

Tune Up Fitness Therapy Balls: https://www.tuneupfitness.com/shop/self-massage-therapy-balls

We Think You’ll Love:

To see this episode's full show notes and check out the rest of Doc Jen's website, click here: https://jen.health/podcast/34

33 | Exploring How Self-Love Can Affect Overall Health, Illness, and Recovery with Sierra Nielsen Sep 16, 2020

Confused about what self-love really means? Why is everyone talking about it? Join us as Sierra Nielsen – personal trainer, nutritionist, and transformation coach – gives us wisdom on what self-love is all about and her journey with it. Tune in as she explains what it’s like to go through traumatic life events, even with a lack of support around, and how to work through loneliness along the journey. She dives into how you can take your power back by bringing awareness and acknowledgment to those feelings surrounding your trauma; why vulnerability, although scary at first, is therapeutic and healing. Lastly, listen as she gives advice on how you can truly focus on your self-love journey, without the distractions of social media, and how much the body and mind are intertwined.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Sierra Nielsen: @sierranielsen

02:20 – Why Sierra started her self love journey

05:30 – How Sierra addressed the pain she felt with the gaps she noticed in the medical system and her mothers fight with cancer - Why honoring your feelings is so important

12:25 – What Sierra recommends if you feel alone or feel people around you don’t understand you

15:25 – How our external world is a reflection of our internal selves - Why self love is not a destination journey but a daily practice

20:45 – How you can shut out the negative, or social media, and focus on your own self love journey - Why awareness and acknowledgement gives you your power back

25:50 – Why sharing your experiences and being vulnerable is a powerful way to connect to your own and other’s humanness

27:10 – How sharing your story gets easier the more you do it

28:42 – Sierra’s experience with physical issues due to her mental trauma

33:02 – Why understanding what stressors are going on within you body are so important

About Sierra Nielsen:

Sierra Nielsen is a speaker, entrepreneur and transformation coach.

As a well-known entertainment executive she had produced 3 movies before she turned 28 and was executive producer of 2 notable movies with an A-roster celebrity clientele with the likes of Bradley Cooper, Jennifer Anniston and even Harry Potter himself (Daniel Radcliffe). But that’s just the beginning. Sierra holds a degree in Psychology from Vanderbilt University, is a certified personal trainer, fitness nutrition coach and meditation specialist as well as the founder of Your Soul Sexy, an online program and virtual community dedicated to helping you to own your worth and become healthy from the inside-out.

Sierra has an online following of hundreds of thousands of individuals who tune into her message on emotional resilience, body positivity, inner confidence and personal empowerment. As a popular performance and transformation coach she has been featured in national media including USA Today, Variety and Self Magazine and has worked with anyone from D.C. Politicians and Hollywood Models/Actors to Award Winning Producers and NYT best selling authors.

Items mentioned in this episode include:

Sierra’s Website:http://www.sierranielsen.com/

To see Sierra Nielsen's full bio and links, head over to the complete show notes here: https://jen.health/podcast/33

32 | Doc Jen's Journey: Scoliosis, Hip Flexor Strains, Thoracic Outlet Syndrome and more! Sep 14, 2020

Ever feel like your body is trying to tell you something? Listen as Doc Jen dives into her own movement journeys as a gymnast and her experiences with pain and injury. Tune in as she explains what it was like being injured as a gymnast and how those injuries have impacted her body through today. She also demonstrates from her own body why structure and diagnoses, although good to have at times, should not become a crutch for your everyday life; why it shouldn’t cause you to avoid certain movement patterns. Doc Jen explains her scoliosis diagnosis and how she learned to take control of her body through her breath. Lastly, hear how Doc Jen’s body talked to her, or gave her signs, and how you, too, can gain confidence within your own body.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

00:56 – What movement meant to Doc Jen as a child - Her experience with injury

03:44 – Why Doc Jen is grateful for the injuries she experienced - How coaches responded to injury

05:38 – Why it’s important to see a physical therapist as an athlete

06:57 – What types of injuries would pop up for Doc Jen after she retired from gymnastics

08:47 – When Doc Jen started to figure out her own limitations

10:57 – What “squinting patella” means and its role in Doc Jen’s life - Why body awareness is important

13:46 – Doc Jen’s journey with her scoliosis diagnosis - Why a diagnosis shouldn’t become an excuse

17:04 – How Doc Jen responds to her pain with breath and mobility

21:16 – What Doc Jen continues working on daily - What movement brings Doc Jen back to peace

23:08 – How important internal support is vs needing external support like with orthotics

24:31 – Doc Jen’s take home message

To Watch the PT Pearl on YouTube, click here: https://youtu.be/U8cvH4AtwtQ

About Doc Jen:

Jen Esquer, PT, DPT, is an internationally-renown physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. As the founder of two transformative programs, “The Mobility Method” and “The Optimal Body,” she brings a unique, whole body approach to strength, mobility and pain-free living. In 2019, Jen was named one of the top 50 most influential healthcare professionals. Jen’s easily accessible approach has garnered her more than half a million followers on social media and more than more than 5+ million views of her health and fitness videos. Jen has been featured in Shape Magazine, Self Magazine, Men’s Fitness and Muscle and Fitness and recently graced the cover of Oxygen Magazine. She was recently featured on Good Morning America, and has made other appearances on CBS, the RISE podcast with Rachel Hollis and much more. She is co-host of one of the Top New Shows in Health called “The Optimal Body Podcast” with her fiancé who is also a doctor of physical therapy. When they’re not busy, they’re doing breath work and AcroYoga together in sunny Los Angeles, California.

We think you’ll love:

To see this episode's full show notes and check out the rest of Doc Jen's website, click here: https://jen.health/podcast/32

31 | An Army Veteran's Journey to Healing His Emotional And Physical Injuries with Chase Chewning Sep 09, 2020

Wish you could be vulnerable with people about your traumatic past? Join us as we interview Chase Chewning – Army Veteran, podcast host, and certified coach – as he explains his own traumatic story and how he has gained the courage to speak about it; his advice on how you can too. Listen as he dives into his life in the Army, enrolling at 17 years old, and how it affects him in his current life. He explains how his emotional traumas took a big role in his severe physical injuries and how he’s conquered those obstacles. Lastly, listen in as Chase talks about how the body communicates to us and why it’s so important to acknowledge those signs rather than ignore them.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Chase Chewning: @chase_chewning

02:22 – When Chase enlisted in the Army and why

05:27 – What Chase learned from the Army as a young man

07:00 – How Chase has applied those lessons to his current life and relationships

11:35 – What types of physical and emotional traumas Chase experienced during his service - How emotional health was confronted in the Army during his time serving

19:19 – How Chase’s disassociation of emotional health brought him to his severe physical injuries - How it led to his spiritual and emotional journey

22:52 – Chase’s advice for those who are hesitant to tell their own stories - The power of journaling and mental health awareness

26:10 – How Chase feels, physically and emotionally, when he begins to repeat unhealthy patterns

30:29 – How the body communicates with us - Why we shouldn't ignore those signals, despite ego

35:05 – Information on Chase’s podcast

About Chase Chewning:

Living a life of wellness has always been a part of him - since growing up eating fresh food from his grandparents' garden, playing baseball throughout school and enjoying time in the mountains surrounding his family's southwest VA home. After six years of active duty, Chase was medically discharged from the military due a string of injuries that ultimately required him to have bilateral reconstructive hip surgeries. After learning how to walk again, twice, exercise as medicine and healthy lifestyle modifications became his passion. He received his BS in Exercise Science, MS in Health Promotion and has been an ACE Certified Health Coach since 2015.

Leaving the corporate world in late 2017 as the Wellness Director to a string of concierge medical practices along the East Coast, Chase stepped into entrepreneurship by launching podcast, Ever Forward Radio, now with over one million downloads and creating his own coaching and consulting business, Ever Forward Coach. He is also the founder of the podcast education, consulting, and production company Operation Podcast that helps others successfully launch, grow, and monetize their own podcasts.

He now resides in Los Angeles, California with his wife May, RN, BSN and Family Nurse Practitioner, and their dog Nella.

To see Chase Chewning's full bio and links to his podcast and website, head over to the complete show notes here: https://jen.health/podcast/31

Chase’s Podcast “Ever Forward”: https://podcasts.apple.com/us/podcast/ever-forward-radio-with-chase-chewning/id1195967486?mt=2

30 | Dr. Dom's Journey: Pelvic Floor Issues, Diastasis Recti, Low Back Pain and More! Sep 07, 2020

Join us as Dr. Dom dives into his personal journey with injuries as an athlete. Listen as he explains that, although a physical therapist, he still has functional limitations within his own body. He explains what type of injuries he has run into, what he did in the past for them, and how he treats them now. Listen as we dive into male pelvic floor control issues, knee injuries, and neck injuries with Dr. Dom and what he has learned from it all; explaining how daily practices are so important for the body.

VivoBarefoot Discount:

We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There’s one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code "TOB" to get 15% off your ⁠VivoBarefoot Shoes⁠!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

03:17 – Dr. Dom’s athletic background

05:45 – Dr. Dom’s first injury and physical issues he ran into early on - How it was handled

07:55 – Dr. Dom’s recovery, post surgery - Why fixing the symptoms don’t always fix the cause

10:01 – Why pelvic floor control issues are not just limited to pregnant women - What it entails

13:23 – Misconceptions of gaining pelvic floor control - What helps Dr. Dom gain pelvic floor control

14:59 – Why this limitation within Dr. Dom may have caused other functional limitations

15:52 – Dr. Dom’s knee injuries explained - How they affected Dr. Dom’s athletic performances

17:43 – What Dr. Dom is doing to gain his athletic abilities back

19:03 – Dr. Dom’s mobility journey - How one tight joint led to compensation of others

21:25 – When Dr. Dom started to find his neck to be problematic - Why he decided to get an MRI

24:48 – Where Dr. Dom has mentally landed with his neck injury - His daily breathwork routines

28:42 – What Dr. Dom does to help guide him foundationally, from the feet up - How long he’s been doing it and what to be aware of

To Watch the PT Pearl on YouTube, click here: https://youtu.be/jOppkJFRKV8

We think you’ll love:

To see this episode's full shownotes and check out the rest of Doc Jen's website, click here: https://jen.health/podcast/30

29 | Intermittent Fasting, Hormones, and Women's Health with Registered Dietitian Julia Glanz Sep 02, 2020

Feel like you’ve tried everything, from working out to eating healthy, and still have little to no results? Listen to the interview with Julia Glanz – registered dietician, strength and conditioning coach, speed and agility coach, and former D1 athlete for soccer – as she enlightens us on what might be the true cause. Tune in as Julia explains how stress levels can affect your weight loss progress and what tests and clinicians she recommends; going into detail on where to start. She also lets us in on her own lab results (something she’s never shared publicly) and the current steps she is taking toward healing her body through adaptation of her environment and behaviors; explaining the power of dialing it back. Lastly, Julia goes over what time-restricted eating, or intermittent fasting, is and how it differs from men to women. She gives us a glimpse into how women can schedule their exercise and nutritional habits around their menstrual cycle for an optimal balance. This podcast is full of juicy education. Get your pens and paper out because you will WANT to take notes!

Julia's Ultimate Guide to Intermittent Fasting:

Click here to start your journey with intermittent fasting and get your copy of Ultimate Guide to Intermittent Fasting Guide for Women by Julia Glanz.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in This Interview with Julia Glanz: @juliaglanz

02:35 – Why you, even if doing all the “right” things, may have no results - How stress comes in

08:27 – Understanding what you can and can’t control - Where supplementation comes in

10:40 – How long it takes to feel results - Why it varies

12:09 – What types of testing and clinicians Julia recommends - Where to start

15:46 – How Julia found more from her thyroid results - What Hashimotos Disease is

19:40 – How Julia has changed her environment and behaviors to combat her results

25:51 – Why it's important to listen to your body and dial it back - Why more isn’t always better

29:35 – What time restricted eating means and the benefits of it - Problems that arise with women

31:43 – What it means to work with your menstrual cycle

About Julia Glanz:

Julia Glanz is a Registered Dietitian with her Master’s Degree in Nutritional Science, a Certified Strength and Conditioning Specialist and former Division 1 soccer player.

Julia specializes in women’s health, hormones and metabolism. She combines her knowledge and passion for exercise science and nutritional biochemistry to help women balance their hormones to reach their wellness goals in a way that’s healthy, sustainable and fits into their lifestyle.

Julia helps you navigate your unique journey to optimal health in your body by unraveling the layers of what’s truly in the way. She customizes nutrition care plans with each individual’s biochemistry and lifestyle factors in mind. With the tools, knowledge and guidance she provides, you’ll go from feeling stuck, overwhelmed and frustrated to feeling free, clear and confident knowing what works for your body.

It’s Julia’s mission to empower you to become your own health expert.

Items mentioned:

We think you’ll love:

To see the episode’s full shownotes and check out the rest of Doc Jen’s website, click here: https://jen.health/podcast/29

28 | Hip Shift? Rotated Pelvis? What Does It Mean? Aug 31, 2020

What does it really mean to have a leg length discrepancy? Why do we feel better after getting our pelvis adjusted? Does it stay in place after it is adjusted? When did it fall out of place in the first place? How do I know this initiated my pain? How do I know if it will last? Adjusting the pelvis is one of the most commonalities we see amongst clinicians from PT to Chiropractor to Osteopath. Why is it so common? Listen in as we explain what these diagnoses mean and how common they really are. Join us as we dive into why these diagnoses or manual techniques may not be the most beneficial for you long term. Lastly, we go into detail on how you can create real, long-lasting change within your own body, without relying on a clinician for an adjustment!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this PT Pearl:

00:58 – Hip related diagnoses that you might have heard - Why these discrepancies are common

03:07 – How practitioners diagnose leg or hip discrepancies - Why they may not always be accurate

06:21 – Why these methods and manipulations from someone else may not be useful long term

09:05 – Why radiographs are the most reliable tests BUT still not the best option

11:14 – Why those manual methods feel better right after - How they work

13:06 – Why activation of the muscles are needed - What the “shotgun technique” is

17:02 – How to create real, long term change

To Watch the PT Pearl on YouTube, click here: https://youtu.be/YTBQWPUQixg

We think you’ll love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

To see this episode's full shownotes and check out the rest of Doc Jen's website, click here: https://jen.health/podcast/28

27 | Evaluating Research with Biomechanist and Professor, Dr. Scott Lynn Aug 31, 2020

Join us as Dr. Scott Lynn, Jen’s very own Biomechanics Ph.D. professor from California State University, Fullerton breaks down the research of biomechanics and brings us back to the individual in movement. With his background working in professional sports like baseball and golf, over 20 years of publishing and reviewing research articles and journals, Dr. Lynn has uncovered the best ways to avoid injury and optimize our movement patterns. Listen as he unleashes all of his biomechanical wisdom on how you can achieve optimal movement. Lastly, tune in as we break down what the Coba Board is, why Dr. Lynn is involved, and how his own research on this tool reveals how it can help you achieve optimal glute activation in both a squat and hinge pattern.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Coba Board Discount:

Get your own Coba Board to start building that booty! Use code “OPTIMAL” at checkout!

What You Will Learn in this interview with Dr. Scott Lynn: @drsklynn

04:35 – Dr. Lynn’s approach in the classroom - Why it is effective for both students and teachers

06:51 – How human movement is still unknown and a mystery to us

09:29 – How Dr. Lynn became interested in biomechanics and human movement - Why your job

should be more than the paycheck

15:30 – How long Dr. Lynn has been researching and the differences he's noticed over time

20:31 – How to decipher research and its reliability - How “messy” human beings are

24:02 – Why the “best” exercise or movement pattern doesn't exist - Why movement is individual

25:51 – Dr. Lynn explaining FMS theory (functional magnetic stimulation) and why he studied it

31:37 – What Dr. Lyn found researching FMS - Why variability in exercise is necessary

40:26 – What the Coba Board is and how Dr. Lynn got involved with it

About Dr. Scott Lynn:

Dr. Scott K. Lynn received his Bio- PhD, MSc in Orthopedic Biomechanics at Queen's University, Canada. He received his Post-Doctoral Fellowship in Spine Biomechanics at the University of Waterloo, Canada. Currently, he is a professor in Kinesiology (Biomechanics) at California State University, Fullerton. Dr. Lynn is also the Director of Research & Education for the Center for Sport Performance at California State University Fullerton. He is the creator of the video analysis software Swing Catalyst (Sport Technology company focusing on Golf and Baseball biomechanics). Dr. Lynn has been published by many peer reviewed research articles and book chapters related to golf biomechanics, exercise biomechanics & rehabilitation. Journals published in include: Journal of Strength and Conditioning Research, Strength and Conditioning Journal, International Journal of Golf Science Journal of Sports Rehabilitation, Clinical Biomechanics, Journal of Science and Medicine in Sports Human Movement Science, Journal of Sports Science and Medicine, Medicine and Science of Sports and Exercise Journal of Electromyography, and Kinesiologist.

Items mentioned:

We think you’ll love:

To see Dr. Scott Lynn's full bio and links to his book and website, head over to the complete show notes here: https://jen.health/podcast/27

26 | Gluteal Amnesia: How to Actually Get Your Butt to Activate Aug 24, 2020

Want to learn how to activate your glutes and grow that booty? Been told you’re more “quad dominant”? Feel more quads, low back, or hamstrings when you workout? Tune in as we explain how to truly activate your glutes and break down what those terms mean. Listen as we explain the biggest mechanical leaks when deadlifting and how to improve your form. Feel like you still can’t get that correct form? Tune in to learn how the Coba Board gives you the exact external cues you may be missing in order to get that perfect deadlift within your own body. Then, don’t forget to catch the YouTube as well as we review other common exercises to perfect your form and maximize those glute gains.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Coba Board Discount:

Get your own Coba Board to start building that booty! Use code “OPTIMAL” at checkout for 10% off!

What You Will Learn in this episode:

01:56 – What “quad dominant” and “glute dominate” mean

04:14 – Why hinge patterns are so important

05:11 – What the Coba Board is and how it promotes “external cues”

07:08 – Most common problems that occur during a hip hinge - How it creates injury

14:18 – Dr. Dom narrates as Dr. Jen demonstrates the wrong way to deadlift

18:18 – How the Coba Board helps correct these problems

20:56 – Verbal external cues on correct deadlift form

To Watch the PT Pearl on YouTube, click here: https://youtu.be/j8NsgrOk0Lk

We think you’ll love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

For full show notes and resources, go to: https://jen.health/podcast/26

25 | Exploring Yoga with Physical Therapist Lara Heimann Aug 19, 2020

Listen in as Lara Heimann, doctor of physical therapy and yoga educator, explains how brain mapping changed her yoga practice. She outlines her LYT methods when teaching yoga instructors, and how bringing it back to the basics can strengthen your practice. Tune in as she explains why functional movement, mobility, and core integration are more important than getting that next yoga pose. She also explains what her program entails and how you can become a more efficient yoga practitioner and/or teacher.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Strong Coffee Discount:

We also mention Strong Coffee throughout the episode. To get your next quality latte for a discount using code “OPTIMAL15” at checkout!

What You Will Learn in this interview with Lara Heimann: @lara.heimann

02:26 – Lara’s initial introduction to yoga and what brought on her passion for it

04:00 – How Lara’s family background impacted her mind body relationship

06:51 – Lara’s principle with neurology and brain mapping - How it relates to your yoga practice

11:25 – How yoga creates mindfulness that, in turn, creates a healthier lifestyle

13:00 – How neural development, while practicing PT, changed Lara’s yoga practice - LYT Method

19:36 – Common injuries due to different practices - Understanding movement patterns and strength

24:49 – How Lara approaches poses in her classes - Why functional movement, mobility, and core

integration are emphasized

33:31 – What Lara’s online yoga teacher training program entails

About Laura Heimann:

Lara is the founder of Movement by Lara. An international yoga leader, she has combined her background in physical therapy with her love of yoga to create the LYT Method. Many know her as “Yoga Mama” for the endless love, gratitude, and guidance that she has for all of her students and teachers. She developed the LYT Method to address the deficiencies and imbalances of our modern lives and limited movement patterns. Lara honed her LYT Method through 25 years of practice and more than a decade teaching tens of thousands of students internationally during workshops, training, and retreats. Her mission is to help everyone find freedom through smarter, safer, and more conscious movement patterns so they can then uplift others. She leads teacher training certifications online and in person at her studio, YogaStream, in Princeton, NJ. Movement has always been Lara’s favorite form of medicine, beginning with her early years as an athlete and dancer. She graduated from Duke University with a BS in Biological Anthropology and Anatomy and a MA in Physical Therapy. When she is not on her mat, she is out hiking with her dogs, traveling with her family, and mixing it up in the kitchen as a natural foods vegan chef. Lara’s personal mission is to help her students find their source of inner strength. She frequents top-tier media as an anatomy and yoga expert and presents at yoga festivals, spreading the philosophy of smart, strong, sustainable yoga and compassionate living.

Items mentioned in this episode include:

Lara’s Website: https://lytyoga.com/

Lara’s Instagram: https://www.instagram.com/lara.heimann/?hl=en

We think you’ll love:

For full episode show notes, visit https://jen.health/podcast/25

24 | Shin Splints: What Is It and Why Do We Get It? Aug 17, 2020

Have a history with shin splints? Like to run, hike, or just have a real passion for walking the dog but can’t go on because of that pain in the shin? Listen as we explain what shin splints, or medial tibial stress syndrome, are and how you can combat it. We explain the differences between shin splints and other injuries and how they may feel similar. Then we dive into tools you can utilize to discover what is happening within your body. Then listen as we walk you through different exercises that will help you avoid shin splint pain when paired with consistency.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this episode:

00:51 – What shin splints or medial tibial stress syndrome is

03:31 – What the difference is between shin splints and anterior compartment syndrome

05:08 – What the difference is between shin splints and posterior tibial tendon dysfunction

08:01 – How you modify your workouts so you can avoid shin splints - What you should NEVER do

10:04 – Why assessing yourself, or getting assessed, is so important - Where to assess

14:31 – Exercises to help avoid shin splints

19:44 – How to strengthen your muscles eccentrically - Why its important

22:26 – Why ankle mobility helps avoid shin splints

To Watch the PT Pearl on YouTube, click here: https://youtu.be/6IGeHX_5OSI

We think you’ll love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

For full show notes and the resources we use for this episode, head over to: https://jen.health/podcast/24

23 | Overcoming Chronic Pain and Holistic Rehab with Matt Erb Aug 12, 2020

Experience pain on a daily basis? Don’t understand the differences between chronic and acute pain? Join us as we dive into these terms and what it really means to have pain. We also explain how your beliefs about the pain you experience can change the way your body receives it. Listen as we break down methods for you to ease the pain within your own body. Then later, listen to Matt Erb explain why he transitioned from a doctor of physical therapy using traditional methods to a more integrated approach. Listen as he breaks down what it really means to be an integrated or biopsychosocial therapist and how a session with one would look. Join him as he takes you through simple breathing exercises to become more aware of your body. Lastly, he explains how trauma can cause pain within the body and why.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Strong Coffee Discount:

We also mention Strong Coffee throughout the episode. To get your next quality latte for a discount using code “OPTIMAL15” at checkout!

What You Will Learn in this episode:

PT Pearl:

Explaining Pain Perception and How to Approach Your Acute or Chronic Pain

01:06 – The difference between acute and chronic pain - Why they occur

04:42 – How to approach your acute pain

08:49 – How to approach chronic pain - Why pain can be good

14:54 – Things that do NOT cause back pain - Why trigger points do NOT determine pain

17:13 – What fills up your “bucket” that could cause chronic pain - How to address it

21:02 – How to change your beliefs on your pain

22:15 – Why, with chronic pain, doing movements that give you pain may be more beneficial

To Watch the PT Pearl on YouTube, click here: https://youtu.be/UYXrqQrrq2w

Interview with Matt Erb:

26:27 – What inspired Matt to become a physical therapist with the beliefs he has today

28:01 – What caused Matt to transition from a traditional practice to a more integrated practice

30:26 – What integrated physical therapy is and what that means

33:17 – How you can find an integrated therapist under “biopsychosocial” - How a session looks

37:13 – How Matt evaluates his patients and changes the perception of him “fixing” them

40:05 – Breathing exercise with Matt to become more aware with your body

44:23 – How Matt leads people into the awareness of breath

47:31 – How trauma and early stress exposure can play a role in someone’s journey

About Matt Erb:

Matt Erb is a physical therapist, originally trained at the University of Iowa, and currently based out of Tucson. He is a Senior Faculty member, Clinical Supervisor, and a Clinical Program Lead for The Center for Mind-Body Medicine, Washington D.C. He has a clinical practice with Simons Physical Therapy, Tucson AZ, that focuses on mind-body integrated care. Matt is also Founder of Embody Your Mind, specializing in high quality writing, teaching, and consulting in integrative and mind-body medicine topics.

For full show notes on Matt Erb and all other information, links, and resources from episode, visit: https://jen.health/podcast/23

22 | Plantar Fasciitis Pearl and Myofascial Release with Jill Miller Aug 10, 2020

Do you have pain in the bottom of your feet? Been diagnosed with Plantar Fasciitis? Join us as we talk about the Dos and Don’ts for Plantar Fasciitis and how long you should expect for the pain to subside. We also explain what Plantar Fasciopathy is and who may be at risk. Later, we talk to Jill Miller, founder of Tune Up Fitness Worldwide and empress of massage therapy, about different massage therapy techniques and tools. We also touch upon her personal journey towards regenerative fitness and how she created it. Come listen to her explain myofascial release, the truths and myths about it, and how you can manipulate fascia to decrease pain.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this episode:

PT Pearl:

Plantar Fasciitis and What To Do

00:59 – What Plantar Fasciitis, how do you get it, and when it may be presented

03:04 – What Plantar Fasciopathy is and what it means - What a heel spur is

04:22 – Who is at risk? - Why you may not even know you have it

06:46 – Common techniques that do not work for plantar fasciitis

12:40 – Techniques that do help for plantar fasciitis long term - Finding the internal source of pain

15:39 – 2 example exercises that help plantar fasciitis

19:10 – How long it will take to relieve your pain - What to avoid during the healing process

To Watch the PT Pearl on YouTube, click here: https://youtu.be/kT5MoAEfr-E

Interview with Jill Miller:

23:53 – Jill Miller’s background with fitness, her business, and her content available

25:14 – Regenerative fitness and what that means

26:08 – What kind of massage tools Jill uses to deepen this practice - What led her to these tools

32:45 – What fascia is and how can you manipulate it

37:17 – How long soft tissue massage lasts - The benefits found in long term routines

41:42 – What self myofascial release is and the truth behind it - What you should be targeting

46:36 – How your nervous system relates to muscle knots or trigger points

52:13 – Why smashing your muscles with hard tools may be harmful to your body

54:58 – How breathwork and position may be incorporated with the use of these massage tools

56:30 – When rolling out is the most beneficial and why

To see Jill Miller's full bio and links to her book and website, head over to the complete show notes here: https://jen.health/podcast/22

21 | Move Lymph to Improve Mobility and Diet Tips with Toni Jul 29, 2020

How much water are you drinking? How often do you bounce? Join us as we talk about the Lymphatic system and how you can help regulate the fluids within your body. We cover some nodule locations and neuro-lymphatic points to help you quickly activate and regulate that lymphatic system. We also explore dry brushing and how it positively affects our systems and overall moods. Then, we get some insight on nutrition and food tracking from registered dietician and business owner, Toni Marinucci. While getting her Masters degree in nutrition and dietetics, Toni struggled to have that healthy balance with her nutrition; only focusing on how she looked rather than how she felt. Dating the same kind of guy? Have the habit of emotionally eating? Listen to how Toni makes the connection between romantic relationships and emotional eating habits and how you can better your relationship with your food.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Strong Coffee Discount:

We mention Strong Coffee in this episode. To get your next quality latte for a discount using code “OPTIMAL15” at checkout

What You Will Learn in this episode:

PT Pearl:

Improve Your Lymphatic System, Improve Your Mobility

01:03 – What the Lymphatic System is, big nodule locations, and why it's important to understand

05:48 – Breathwork importance for fluid clearance

07:35 – What fluids are you drinking? Water importance

09:08 – What types of foods do you normally eat? Nutrient dense food and their importance

10:47 – Bouncing and how it improves your fluid regulation

12:09 – Neuro-lymphatic points - What that means and how to activate them

15:20 – Dry brushing, how to do it, and why it helps your Lymphatic System

18:42 – Keep moving! Its role in your fluid regulation and healthy living

To Watch the PT Pearl on YouTube, click here: https://youtu.be/48WR8YyXUBg

Interview with Toni Marinucci:

22:52 – Toni’s nutrition journey and why she became a registered dietician

27:05 – How to find a healthy relationship with your food foundation

29:42 – Strategies on how to maintain balance in your nutritional habits

33:26 – Food tracking and how individual it is

37:34 – Emotional eating - Why it's not good or bad and independent of you

39:40 – How nutritional habits and romantic relationships relate

44:02 – How nutritional habits depend on hormones, body acceptance, and lifestyle changes

46:52 – Diet myths

47:28 – Some carbohydrates Toni recommends for your diet

51:23 – Key points to take away for your nutrition journey

Items mentioned:

We think you’ll love:

To learn more about Toni Marinucci, head over to the website for full show notes!

Find Full Shownotes at https://jen.health/podcast/21

20 | Neuro Re-education Pearl and Anti-Racism in Healthcare with Dr. Jen Hutton Jul 22, 2020

How long has it been since you’ve rolled, crawled, or squatted?! In this episode, we explain neuromuscular re-education and why these movement patterns are important. Dead Bugs? Bridges? What are these? Join us as we explain these exercises and how they will benefit your everyday life. Then, we interview Dr. Jennifer Hutton, aka, Dr. JPop, a pediatric physical therapist, who practices a holistic approach by maintaining open communication with her patients. She also mentions her experiences with systemic racism in the medical field and how you can combat uncomfortably in today’s movement for black and indigenous lives across America.

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! 15% OFF VivoBarefoot Shoes with code “TOB” at checkout!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl:

Importance of Rolling, Crawling, and Squatting

00:43 – What Neuromuscular Re-education is, what it means to you, and how it relates to children

03:45 – Re-training fundamental developmental stage 1 - Back and Front laying

07:00 – Re-training fundamental developmental stage 2 - Rolling

10:12 – Re-training fundamental developmental stage 3 - Quadruped Position

11:03 – Re-training fundamental developmental stage 4 - Crawling

15:10 – Re-training fundamental developmental stage 5 - Half Kneeling

17:16 – Re-training fundamental developmental stage 6 - Squatting

18:41 – Re-training fundamental developmental stage 7 - Standing / Walking

21:08 – Exercises meant to help you re-educate your neuromuscular system - Dead Bugs / Bridges

To Watch the PT Pearl on YouTube, click here: https://youtu.be/h1HYDnjnnPs

Interview with Dr. Jennifer Hutton “Jpop”: @dr.jpop

30:22 – Jen’s life journey that lead her to Pediatrics

33:10 – Why breaking the label of disabled people not being able to do certain things is important

37:40 – What it means to be health provider with the socioeconomic inequalities in America

40:14 – Why taking socioeconomic factors into consideration while diagnosing is important

45:15 – What “microaggression” means and how to address it

46:26 – Dr. Jen’s personal experience with microaggression in her profession

50:06 – How America has institutionalized racism and racial inequalities within the medical field

57:33 – How to be anti-racist and support the movement

Dr. Jennifer Hutton’s Website: https://drjpop.com/

Dr. Jennifer Hutton’s Instagram: https://www.instagram.com/dr.jpop/

Dr. Jennifer Hutton’s Webinar “Anti-racism and Allyship for Rehab and Movement Professionals”: https://www.crowdcast.io/e/Anti-Racism&AllyshipforRehabandMovementProfessionals/register

Full Shownotes: https://jen.health/podcast/20

19 | Wrist Pain Pearl and Meal Prep Guidance with MeowMeix Jul 15, 2020

Wrist pain during push-ups and planks? They shouldn’t be. In this episode, we’ll break down the common wrist diagnoses and help guide you into what you can start doing to hopefully help relieve some of those symptoms! Then, we get into an insightful interview with our friend, Amanda Rocchio, more commonly known as MeowMeix on Instagram. After recovering from anorexia, Amanda dove into nutrition to learn how to start truly fueling her body. Through the process, she’s become an expert in nutrition and meal prep. She currently helps educate millions of people all over the world on easy ways to start prepping food and understanding complex nutrition.

Strong Coffee Discount:

We mention Strong Coffee in this episode. To get your next quality latte for a discount using code “OPTIMAL15” at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl:

Why You're Having Wrist Discomfort

00:46 - Common diagnoses related to the wrist and why they develop

03:00 - How to check your wrist support and mobility

07:28 - Passive and active stretches to help with your wrist mobility

10:35 - What your wrist problems may be a product of - How nerves come into play

13:38 - Why being active in your entire body is important

To Watch the PT Pearl on YouTube, click here: https://youtu.be/cBJDCB_31c0

Interview with Amanda Rocchio:

18:07 - Amanda’s Introduction and her nutrition background

20:21 - Why Amanda began sharing nutrition content and dedicating her life to healthier eating

22:47 - How Amanda got help for her eating disorder - Her journey with it

28:55 - What “healthy living” looks like

30:56 - What oils are good and bad for your diet and why - Omega 3 and 6 explanation

33:03 - Food language and its importance

35:19 - What “balance” looks like in your everyday foods

38:25 - Some steps to get you started on meal prepping - How to address possible failure

41:42 - Some healthy food tips to keep in mind

43:45 - Some of Amanda’s protein rich food recommendations

45:55 - How Amanda stays knowledgeable on healthy foods and nutrition

About Amanda Rocchio:

Amanda Meixner is a meal prep maven, nutrition guru, and social media influencer living in Los Angeles, California. After struggling with an eating disorder in high school, she realized that being healthy was about fueling your body with the right foods, not starving yourself. From that point onward, she started educating herself on all things nutrition and began crafting her innovative meal prep techniques. Today, Amanda inspires more than 1 million followers every day with her simple recipes, healthy swaps, words of encouragement, and hacks for maintaining a healthy diet.

Thank you so much for checking out this episode of The Optimal Body Podcast!

Check out the full show notes HERE.

Subscribe, rate, and review HERE.

18 | Tendonitis vs Tendinopathy Pearl and Natalie Jill's Journey Through Back Pain and More! Jul 08, 2020

Why do our joints hurt?! What is tendonitis, tendonosis, and tendinopathy?! Tune into this episode with Doc Jen and Dr Dom as they dive into what the differences are between these and how to address them! After this we interview Natalie Jill Hollan, fat loss expert and author. Natalie opens up about her journey with chronic pain, her two surgeries on her back, a distal bicep repair and how being an influencer and author in the wellness space has impacted her experience.

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl: Tendinopathy vs Tendonitis | What it is and what to do about it

00:53 - Where you might find Tendonitis, Tendinosis, or Tendinopathy

01:35 - What the difference is between Tendonitis,Tendinosis, and Tendinopathy

04:34 - What the difference is between a tendon and a ligament

07:59 - 3 stages of Tendinopathy

11:03 - What does it mean to take off load? - Why mobility and a therapist are important

20:20 - How to be realistic about your healing process

21:16 - VivoBarefoot Shoes and how they can help you

To Watch the PT Pearl on YouTube, click here: https://youtu.be/qhj9xKNins4

Interview with Natalie Jill:

29:04 - Natalie’s involvement with health and wellness

31:09 - How Natalie would create vision boards and apply it to her life

35:30 - Natalie’s experience with competition and injury

40:05 - Natalie’s experience with back surgery and post-surgery - How she manages her injury

48:08 - Some exercises Natalie does for her own optimal body - How she reforms her injuries

52:28 - Why Natalie believes excuses should not hold you back - Her journey with hypnosis

57:00 - Where to find Natalie

About Natalie Jill:

Natalie Jill is a Fat Loss Expert turned high performance coach who helps women Age In Reverse and level up their lives! At age 48, she herself has rebuilt and created everything from nothing three times over!

She is gifted at helping women uncover what is holding them back from results and guiding them to uncover and then master their true passion and callings for a life that THRIVES.

In the process, Natalie Jill has created a globally recognized brand with well over 2.5 million social media followers worldwide, two best selling books, recognition from Forbes and Greatist several years running as one of the top health and wellness influencers in the world.

Some of her NEWEST accomplishments:

She has now released her NEWEST BOOK “Aging in Reverse” NEW BOOK: Aging in Reverse: www.age-in-reverse.com and founded the community Aging in Reverse www.aginginreverse.me

She is the creator and host of the top ranking podcast Leveling Up Creating Everything from Nothing.

Natalie Jill ’s Website: https://www.nataliejillfitness.com/

Find the full show notes at: https://jen.health/podcast/18

17 | Sleeping Position Pearl and Understanding Collagen and Coffee Jul 01, 2020

Waking up feeling achy, stiff, and sore? Thinking it may be your bed, mattress, pillows, or sleeping position?? Tune into this episode as we guide you through the “optimal” sleeping positions to prevent stiffness and leave you feeling refreshed by the morning. After that PT Pearl, we interview Adam Von Rothfelder, owner and CEO of Strong Coffee. Adam’s unique approach to coffee will have you reexamining your morning cup while learning about supplements that can truly support our body.

Strong Coffee Discount:

We mention Strong Coffee in this episode. To get your next quality latte for a discount using code “OPTIMAL15” at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Full Shownotes: https://jen.health/podcast/17

What You Will Learn:

PT Pearl: Finding Your Optimal Sleeping Position

06:38 - Back sleeping - Finding your optimal position and why it's important

11:31 - Side sleeping - Finding your optimal position and why it's important

15:21 - Stomach sleeping - Finding your optimal position and why it's important

17:30 - Pillows types best for your sleep

18:33 - Extra side sleeping pillow information

19:00 - Mattress types best for your sleep

22:06 - Snoring and teeth grinding - How to train yourself on how to breathe during sleep

To Watch the PT Pearl on YouTube, click here: https://youtu.be/0wfl6ICmzoM

Interview with Adam Von Rothfelder:

29:19 - Adam’s background with fitness to his transition to strong coffee

38:20 - How Strong Coffee helps your brain health and nutrition intake in the morning

42:57 - How Adam keeps you educated on the nutrition behind Strong Coffee

47:42 - How Strong Coffee promotes gut health

53:47 - Why collagen is important - The difference between good and bad collagen

57:48 - How Strong Coffee stays transparent with their brand and why it’s important

About Adam Von Rotherfelder:

Born and raised in Milwaukee, WI Adam Von Rothfelder is no stranger to the hard and adversity. Losing his brother at a young age to Drugs and his dad to cancer Adam is a testament to what being STRONG is all about. Retired pro fighter, star of STRONG on Netflix, Husband, Father of two little girls, and now CEO of STRONG Coffee Company.

Items mentioned in this episode include:

DocJenFit Youtube Channel: DocJenFit

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review!

16 | IT Band Syndrome Pearl and Consequences of Over-Training with Danielle Pascente Jun 24, 2020

Experience pain at the side of your knee? Ever been told it’s your IT Band and you should probably roll it out? Well, we’ll break down what the IT Band is, why you might be getting pain, and what you can start doing today to relieve that pain! Then, we dive into an awesome interview with fitness expert, Danielle Pascente, as she walks us through her journey with overtraining and the consequences her body took on as a result. Especially if you’re a woman, you’re going to want to tune into this one!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl: What is ITB Syndrome? Stretch it, Roll it, or Smash it?!

00:49 -What the IT band is, why do we need it, and what causes pain

04:40- Why rolling your IT band out does notwork

08:17- Looking at the bigger picture - paying attention to our foundation

To Watch the PT Pearl on YouTube, click here: https://youtu.be/q2fD1Zxk8q0

Interview with Danielle Pascente: @daniellepascente

18:39 - Where you can find Danielle Pascente and her background with training

20:54- Danielle’s approach with newcomers to fitness - some foundational movements

24:19- Danielle’s cues and signs toward her adrenal fatigue - how she confronted it

33:13- How Danielle confronted major life changes and the barriers that came with it

41:10- How Danielle balances everything now

43:49- Danielle’s recommendations for those who experience those initial warning signs

About Danielle Pascente:

Danielle is a fitness expert in Los Angeles and the creator of the Danielle Pascente Training Guides. She can be found as the lead trainer for FitOn App, BeFit, & Pop Sugar Fitness. Danielle was recently named "trending fitness star" by Shape Magazine. Her workouts have been featured in publications like Oxygen, Huffington Post, Studio ToneItUp, PopSugar Fitness, and Runner's World. Danielle has been featured on the cover of Runner's World and Scottsdale Health. She's been in the industry for over a decade and is responsible for thousands of women's transformations online. She's a firm believer that movement is medicine and connection is the biggest form of currency.

Items mentioned in this episode include:

Danielle’s Website:https://daniellepascente.com/

Danielle's Programs: https://www.daniellepascente.com/programs

We think you’ll love:

Find the full show notes and resources here: https://jen.health/podcast/16

Thank you so much for checking out this episode of The Optimal Body Podcast!

15 | Reduce Bloating and Understand Gut Health Jun 17, 2020

Bloated often? Unsure about what to do to help your gut or confused on what supplements and vitamins you should be taking?? We will break down the manual techniques you can start doing today to help reduce that bloat and we go into a very informative interview with guest Sara Cullen, CEO of GEM, the anti-vitamin. A healthy gut makes a healthy body.

Check out GEM:

Check out GEM to start your anti-vitamin!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

What You Will Learn:

PT Pearl: Gut Mobility | Tools and Techniques to Reduce Bloating

03:13 - What is motility?

11:41 - What fascia is and why it matters to gut health

13:56 - Why diaphragmatic breathing helps gut health

18:36 - Techniques and positions that help motility for the colon

To Watch the PT Pearl on YouTube, click here: https://youtu.be/SVQbHyAdQVE

Interview with Sara Cullen:

25:41 - Sara’s background and initial journey with creating GEM

26:49 - What Sara found in supplements that were not acceptable to her

31:13 - How to identify the supplements you should avoid

37:02 - How to understand the amount of superfoods you should consume daily

42:04 - What bioavailability means to GEM and why it’s important

47:14 - Why GEM is geared specifically for women

About Sara Cullen:

Meet Sara, the founder of GEM, a pioneer in nutritional science producing convenient, real food products that optimize daily health. Sara has a BS in international agricultural development studies from Cornell University and has worked with women entrepreneurs and farmers in sustainable food networks all over the world, from Morocco and Kenya to India and Vietnam. As a 2x entrepreneur in the food & beverage world, and a former Venture for America Fellow, Sara is passionate about redesigning a healthier future for women and fundamentally changing the way we nourish ourselves.

Items mentioned in this episode include:

Coregeous Ball by TuneUp Fitness: https://www.tuneupfitness.com/?rfsn=2660179.4964a0

Gut Mobility on Instagram Post: https://www.instagram.com/tv/B3n6FE_jO1x/

Gem’s Website: https://www.shareasale.com/r.cfm?b=1487305&u=1799406&m=94525

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

14 | Low Back Spasm Pearl and a PT's Back Pain Story Jun 10, 2020

Do you ever experience moments of low back pain? To the point of spasm? Do you feel like you can’t move sometimes? Maybe it locks up? Dr. Domenic and Dr. Jen will break down why low back spasms take place, what you can start doing about them, and then we get to chat with Dr. Yonnie Procter about her experience with low back pain, spasms, and so much more!

Strong Coffee Discount:

BUT FIRST… STRONG COFFEE
15% OFF STRONG Coffee with code “OPTIMAL15” at checkout.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl: Low Back Spasm | Why and What to Do About It

02:50 -What “down regulation” means and why it's important

06:14 - Examples of positions to help down regulate

08:22 - Exploring your back spasms early on

9:43 - Checking your neighbors and what that means

14:52 - Understanding short term versus long term fixes

Interview with Dr. Yonnie Procter:

20:48 - Yonnie’s background with physical therapy and training

23:17 - Yonnie’s approach to strength training for older adults

28:10 - Yonnie’s unique training style

30:33 - Differentiating between pain and soreness

35:10 - How Yonnie approached injury in her own athletic past

42:40 - Why seeing multiple experts is okay

45:32 - What injury teaches you

About Dr. Yonnie Procter:

Dr. Ayonna Procter, DPT, AKA Yonnie, is a doctor of physical therapy from Elba, Alabama via New York. She earned her Doctorate in PT degree from Alabama State University in 2012. Yonnie began as an orthopedic PT and transitioned into traveling PT where she worked a variety of settings. Currently, Dr. Procter is using her skills, knowledge, and expertise of the body in a hybrid approach to not only treat, but train dope humans in the Los Angeles, CA area. Her mission is to joyfully inspire and empower individuals through movement and education.

Items mentioned in this episode include:

Yonnie’s Contact Information: yonniestyle@gmail.com

Yonnie’s Instagram: https://www.instagram.com/yonniestyle/?hl=en

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Click HERE for full show notes

13 | Hip Impingement Pearl and Mindset Training with Mike Aidala May 27, 2020

Worried about pinching at the front of the hip? Pain with squats, mountain climbers, or bike riding!? Tune into this PT Pearl and stay tuned for incredible tips on the mind-body connection from our guest and good friend, Mike Aidala.

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl: What is FAI? (Femoral acetabular impingement)

02:19 - Explaining FAI, the different types, and how to self test

07:33 - Different FAI study results (asymptomatic percentages and surgery findings)

12:58 - Why hip mobility and core stability is so important

To Watch the PT Pearl on YouTube, click here: https://youtu.be/-SckMQs60yE

22:30 - Mike’s background with athletics and training

24:50 - Mike’s addiction with the athletic mindset (lifting + yoga) and why

27:34 - How to start your journey with your mindset and implement a healthy mental language

34:23 - Why owning your truth and being vulnerable is important; being radically honest

40:52 - The connection between mindset and pain; how you feel within your body and why

46:19 - How to ride the waves of failure in your athletic journey and why your “why” is important

49:37 - Mike’s recommendations on what you should practically start with on your mental journey

To learn more about Mike, visit the full show notes at: https://jen.health/podcast/13

Items mentioned in this episode include:

Handstand program: https://mastmethod.teachable.com/p/handstand-course

Special Discount for listeners! For 50% OFF Mike's handstand program use code: "OptimalBody" at checkout!

Website: www.mikeaidala.com

12 | Meniscus Injury and the Prehab Guys May 20, 2020

Meniscus injury worrying you? Learn what you can do to help prevent pain and bulletproof your knees! Plus, learn from guest, Dr. Michael Lau of The Prehab Guys as he chats through his own personal journey with battling back pain.

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl: Meniscus Injury of the Knee

01:38 - What is the Meniscus?

07:55 - What causes Meniscal Injury and how to avoid it

14:34 - Why going back to the basics with hip stabilization is important

18:28 - Why progressions of knee stabilization exercises are important

To Watch the PT Pearl on YouTube, click here: https://youtu.be/XarQHj7agzk

Interview with Michael Lau - The Prehab Guys:

21:35 - Prehab Guys Introduction

24:07 - Michael’s insight on the creation of the Prehab Guys with _

26:28 - The Rehab Guys’ approach to educating people and the truth behind “quick fixes” online

31:19 - Do people without pain need something like Prehab?

34:30 - How to approach a “yo-yo” pain effect and how to mentally and physically prepare

37:30 - Michael’s back pain journey and perception of inner feelings associated with movement

44:04 - How to address changes due to injury or natural physical regressions

46:03 - The Rehab Guys’ approach to prescribing certain techniques

49:30 - Why CSCS certification is important for Prehab

About Dr. Michael Lau:

Michael was born and raised in Northern California but now resides currently in Sunny SoCal ever since attending the University of California, Los Angeles as an undergraduate majoring in physiology. After his undergraduate studies, he received his Doctorate in Physical Therapy from cross-town rival the University of Southern California.

As a licensed physical therapist with a strong background in strength and conditioning, Michael likes to blend the realms of strength training and rehabilitation to provide prehab, or preventative rehabilitation, to his patients.

A common human behavior is to address problems after they become an issue and far often too late, which is a reactionary approach. He believes the key to improved health care is education and awareness. This proactive approach—prehab—can reduce the risk of injuries and pain in the first place.

He is a huge proponent of movement education and pain science. Clinically, he has a special interest in ACLR rehab and return to sport for the lower extremity athlete.

Find the complete show notes with resources here:

https://jen.health/podcast/12

11 | Breathwork: How to Reduce Stress, Relieve Pain & Improve Your Health May 13, 2020

What is Breathwork? Why is it suddenly a hot topic? What is the science behind it? And how does it actually relate to pain in the body? We’ll break it all down for you in today’s podcast, with special guest, and breath expert, Brian MacKenzie.

Free Month of PSE Pro Membership:

Brian is offering ONE MONTH FREE of his PowerSpeedEndurance Pro Membership using code: Optimal PSE

Learn how breathwork is integrated into training and a ton more education!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl: Breathwork - How to Reduce Stress, Relieve Pain, & Improve Your Health

03:09 - How we breathe and why it's important

12:07 - How to diaphragmatically breathe

19:34 - Techniques and tools for breathing

21:28 - Explaining Anaerobic vs Aerobic

Watch the YouTube video for demonstrations of exercises here: https://youtu.be/txAat9S2CmI

Interview with Brian MacKenize: @_brianmackenzie

23:47 - Brian’s Introduction and Credentials

25:10 - How Brian got into breathe and his take on it

32:30 - Brian’s protocols on breathwork corresponding with different emotions

39:16 - What CO2 tolerance is and how to address it

46:13 - How breathe connects to pain awareness

49:42 - Brian’s 5 gears of breathing explained (“Gears Concept”)

55:50 - Brian’s take away on how you can use your breath to benefit you

To learn more about Brian, check out the full show notes at https://jen.health/podcast/11

Items mentioned in this episode include:

Brain’s Website: https://powerspeedendurance.com

Prescribing to Brian’s Programs: https://powerspeedendurance.com/psepro/ (get ONE MONTH FREE with code: OptimalPSE)

Dr. Norman Doidge’s “The Brain’s Way of Healing”

10 | Got Knee Pain? Get Strong At Every Angle May 06, 2020

Struggle with knee pain when doing stairs, squats, running or jumping? You’ll definitely want to tune into the PT Pearl on Patellofemoral Syndrome! After they are done sharing their words of wisdom, they dive right into an interview with personal trainer and movement expert, Venus Lau.

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn:

PT Pearl 10: Got Knee Pain? Get Strong At Every Angle

00:35 - The Optimal Body Winner Review!

02:10 - What is Patellofemoral Pain Syndrome?

06:40 - Studies on Patellofemoral Syndrome and their results

12:00 - Why improving gait decreases the pain associated with PFS

18:54 - Study about taping differences

To Watch The PT Pearl on YouTube: https://youtu.be/P26-OZyeSxU

Interview with Venus Lau: @venus2bfab

25:51 - Venus’ age reveal and fitness journey

27:58 - Venus’ journey with training and education

29:16 - The continuing education courses that changed Venus’ perspective

31:51 - How Venus combined her knowledge to create her own training method

33:20 - Movement tip example from Venus

35:20 - Venus tip on how to introduce new movement from an area of pain

38:29 - What “strong at every angle” means to Venus

45:40 - Venus’ experience with her clients and their ages - why age doesn’t matter

51:03 - Where you can find more of Venus Lau

Learn more about Venus & research cited in the full show notes here: https://jen.health/podcast/10

Items mentioned in this episode include:

Spinal Waves by Venus

Venus's Website

Venus's Subscription Site

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show!

9 | Scoliosis, Overcoming Back Pain & The Strongest Woman Alive Apr 28, 2020

Today, Jen and Dom bring you their PT Pearl on Scoliosis! After they are done sharing their words of wisdom, they dive right into their interview with fellow physical therapist, Dr. Stefi Cohen.

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

Find the full show notes here: https://jen.health/podcast/9

WHAT YOU WILL LEARN:

PT Pearl: Scoliosis

00:53 – Reviews

02:49 – What is Scoliosis and what does it mean?

08:10 – The importance of degrees on your Scoliosis

11:24 – Types of Scoliosis

13:00 – Effects of surgery: personal and clinical

16:03 – Inside to our asymmetrical anatomy; why it’s okay to not be perfectly symmetric

18:24 – How to address symptoms of pain that may not be due to Scoliosis

21:02 – How the Optimal Body helps bring awareness to your body

22:19 – Scoliosis Take-away

To Watch the PT Pearl on YouTube, click here: https://youtu.be/HBvqSzNbCqE

Interview with Dr. Stefanie Cohen: @steficohen

24:51 – Stefi’s Accomplishments

27:15 – Stefi’s Journey with weight lifting

29:51 – Women’s Mindset with lifting weights

31:49 – Strength Training benefits

34:10 – Common Myths about women and powerlifting

37:25 – Addressing the fear and misconceptions behind weight lifting

38:45 – Stefi’s experience with Injury

43:43 – Chasing the Diagnosis and why it can be detrimental

47:45 – How personal experience influenced Stefi’s PT Practice

50:50 – How empowerment of your own body is what really matters

53:45 – Different Programs of Stefi’s that are available

About Dr. Stefanie Cohen:

Stefi is a physical therapist, strength coach, professional powerlifter and the co-owner of hybrid performance method. She has broken 25 all time world records, across three different weight classes, and deadlifted more than four and a half times my bodyweight- something no other female lifter has ever done.

ITEMS MENTIONED IN THIS PODCAST:

Hybrid Performance Method: https://www.hybridperformancemethod.com

Stefi Cohen Youtube Page: https://www.youtube.com/channel/UCMoe2ZnSFIFcayGVv__xFEA

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show!

8 | A PT’S Recovery After 10 Surgeries Apr 22, 2020

Did you know a quick movement test can determine how long you’ll live?! Try it out! Stay tuned to learn about how Dr. Stacie has overcome 10 orthopedic surgeries and how she believes treatment for physical therapy should be done!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

WHAT YOU WILL LEARN:

PT Pearl 7: Functional Sit to Stand Test

03:54 – Sit to Stand Study and Results; Increasing Longevity

12:35 – Study about fall related injuries and how it relates to you

13:52 – DailyFunctional Movement Pattern

Interview with Dr. Stacie Morris: @thephysiofix

23:28 – Dr. Stacie had 10 orthopedic injuries!

38:45 – What is Dr. Stacie’s definition of Mobility?

45:25 – Push-back online?

About Dr. Stacie Morris:

Stacie earned her Doctor of Physical Therapy degree from Duke University in May, 2015. Prior to Duke, Stacie received her B.S. in Exercise Science from Illinois State University where she was a NCAA student-athlete, earning several honors in gymnastics. As a former collegiate gymnast, and current Olympic Weightlifter, Stacie has had her fair share of orthopedic injuries/ surgeries and understands how detrimental an injury can be for an athlete at any level. Stacie has a special interest in the treatment of sports injuries, various orthopedic conditions, and incorporating manual therapy, neuromuscular re-education and sports performance enhancement into her treatment plans. In her spare time, Stacie tries to stay as active as possible and has competed in Powerlifting, Bodybuilding and most currently is pursuing her passion for Olympic Weightlifting. Stacie currently works with athlete’s and patients of all ages, levels and from many different sports but she has a special interest in gymnastics and dancers. Stacie takes an active role in treatment plans and spends a lot of time analyzing movement patterns, identifying deficits then working one-on-one with her patients to improve body mechanics with different movements to not only FIX the current problem, but to also PREVENT further compensations and degeneration on the body.

ITEMS MENTIONED IN THIS EPISODE INCLUDE:

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7 | Fixing Anterior Pelvic Tilt & Concussion Story Apr 22, 2020

Learn the truth about concussion management from someone who has been battling for over 9 years. Also, learn how you can fix your Anterior Pelvic Tilt!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

WHAT YOU WILL LEARN:

PT Pearl 6: Is Anterior Pelvic Tilt Fixable?

00:54 – What is Anterior Pelvic Tilt and how does it feel?

03:06 – Dr. Dom’s experience with anterior pelvic tilt

04:10 – What is Lower Cross Syndrome

07:20 – What creating "stimulation" really means

09:40 – How to create permanent change in the neurological system

17:48 – Asking better questions

Interview with Dr. Molly Parker – @mollyparkerpt

18:18 – Intro to Dr. Molly and start of the interview. Her experience with Post-Concussive Syndrome

20:15 – What happened? Find out how Molly got her initial concussion and what happened next.

21:30 – Her story of how her post-concussive symptoms progressed to a severe and debilitating level

27:15 – Dr. Molly talks about her initial experience in the medical system having post-concussive syndrome

32:00 – Molly talks about her movement disorder and how she continues to work on rehabing this

42:00 – Initial steps for concussion or have post-concussion symptoms

48:45 – Check this out!! Concussion Compass!

About Dr. Molly Parker, PT, DPT:

Molly Parker is a physical therapist that has had post-concussion syndrome and a sensorimotor disorder for 7 years. She has seen over 70 healthcare providers and spent thousands of hours researching. She says that she did everything wrong and got worse for over 4+ years and is now trying to prevent you from making the same mistakes when it comes to your recovery from PCS! She believes that she has finally figured out how to harness the power of neuroplasticity and is hopeful for a second chance at life for herself and you!

Items mentioned in this episode include:

We think you’ll love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show!

6 | Thoracic Outlet Syndrome for Tingling Hands and guest, Dr. Shante Cofield Apr 22, 2020

Tingling and numbness, scoliosis, Darth Vader, Instagram fame, and more!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

WHAT YOU WILL LEARN:

PT Pearl: What is Thoracic Outlet Syndrome?

01:03 – How it might not just be Thoracic Outlet Syndrome and why

03:43 – What is Thoracic Outlet Syndrome?

04:42 – Different types of TOS and most common types

06:07 – Compensatory Patterns and why it’s important to understand

08:11 – Dr. Jen’s experience with Scoliosis

12:11 – How it all connects and how learned compensation can affect movement and mindset

14:21 – Correct Breathing with resistance band

16:51 – Differences in Thoracic Outlet Syndrome causes and solution

18:23 – How The Optimal Body will help you find your individual needs

Interview with Dr. Shante Cofield @themovementmaestro

23:18 – Intro to Dr. Shante and start of the interview

40:35 – Sorting through the noise of social media

49:15 – How Dr. Shante has handled push back she has gotten online

About Dr. Shante Cofield

Dr. Shante Cofield may have the certifications of PT, DPT, OCS, CSCS, CF-L1 but she is anything but traditional! She is the creator of The Movement Maestro LLC, a social-media based company that provides both online and in-person education for movement professionals. Since starting The Movement Maestro LLC, she has amassed a social media following of almost 50,000 awesome individuals, which has lead to international speaking opportunities including Dubai, New Zealand, and Australia. In April of 2018, Dr. Shante Cofield launched what would become an equally successful podcast, Maestro on the Mic, which has been downloaded over 250,000 times to date. She also provides both one-on-one and group coaching for movement professionals, with a focus on brand strategy and development and the ever-growing digital marketplace.

ITEMS MENTIONED IN THIS EPISODE INCLUDE:

We think you’ll love:

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5 | Torn Rotator Cuff? Time to Move U! Apr 22, 2020

Have shoulder pain or ever experienced a disc herniation?? You’ll definitely want to tune into the PT Pearl and the episode with MoveU today!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

WHAT YOU WILL LEARN:

PT Pearl: The Truth about your Rotator Cuff MRI

02:20 – Pain associated with a diagnosis

04:17 – What a muscle partial tear on an MRI looks like and how minor it may be

05:13 – What is a rotator cuff muscle?

12:57 – How do we get that shoulder out of that painful position?

15:02 – The muscles that take over when these muscles are too weak and the effects

18:21 – How to address your Thoracic Spine

19:40 – 30/30 rule for those who find themselves in a stagnant position for long periods of time (ex: sitting at a desk for long periods of time)

21:58 – Being your own body detective

23:38 – Rotator Cuff Take-away

To watch the PT Pearl on YouTube: https://youtu.be/z84fbS2x3wE

Interview with The MoveU Guys:

24:30 – Intro to MoveU Guys and start of interview

27:35 – Find out where/how the MoveU guys met

34:00 – Why did Andrew not want to become a PT?

37:23 – Andrew hurt his back - surgery or no surgery?

40:50 – Andrew started to develop the MoveU program

43:28 – Find out how the MoveU program is better than seeing someone in person

46:50 – Dr. Mike and how his mentality as a chiro changed from coming out of school to the time they created MoveU

50:00 – Check this out to find out when MoveU really took off

52:58 – What are some of the foundational steps in the MoveU system?

The MoveU Method with DR. MIKE WASILISIN and ANDREW DETTELBACH is designed to strengthen your body into healthy alignment through sequential exercise training videos, safe and challenging workouts, community and expert support, video analysis, motivational coaching calls, and downloadable guides.

Items mentioned in this episode include:

MoveU Website

We think you’ll love:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show!

4 | Piriformis syndrome and Myodetox Apr 22, 2020

Today, Jen & Dom dive into your most requested PT Pearl on…Piriformis Syndrome!!! Along with this gem of a PT Pearl, they also welcome Vinh Pham a.k.a “Vinnie Rehab” to the show!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

WHAT YOU WILL LEARN:

PT Pearl: Myths about Piriformis Syndrome Symptoms | Smash, stretch or Strengthen?!

01:21 – What is Piriformis Syndrome?

03:35 – Other muscles responsible and why it is important to understand

07:07 – Looking at your environment and what causes inflammation

10:35 – Why to not attack just one muscle and why PTs do what they do

12:43 – Tools to becoming mindful of body

Episode on YouTube: https://youtu.be/F-3Anw72Pgk

Interview with Vinh Pham

16:11 – Introduction of Vinh Pham, Physical Therapist and Founder of MyoDetox

18:50 – Where Vinh started as a PT and where that journey led to early on

24:30 – What kind of continuing education and mentorship led him to a different style of treatment and different understanding of the body?

26:30 – Where was Myodetox born?

30:00 – When a patient or client walks into a Myodetox clinic, what do they go through? What kind of process do the therapists take them through?

36:52 – Vinnie’s approach to empower the client.

38:58 – How do people start to explore their bodies on their own from home?

41:08 – Some easy in-home mobility hacks to try out.

Vinh Pham is a Physical Therapist and co-founder of Myodetox - a wellness company that offers treatment designed to help eliminate pain and improve the way you move. Since 2015, he's opened several Myodetox clinics across Los Angeles, Toronto and Vancouver and they're widely known for their expert therapists, effective treatment plans, and premium experience. Over the years, he has built one of the largest Instagram followings in the health care space, and he's the leading therapist to several professional athletes, celebrities, and musicians.

Items mentioned in this episode include:

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3 | Disc Herniation To Supple Leopard Apr 22, 2020

Today, Jen and Dom bring you their PT Pearl on Disc Herniation! After they are done sharing their words of wisdom, they dive right into their first interview with fellow physical therapist, Dr. Kelly Starrett.

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

WHAT YOU WILL LEARN:

How disc herniation happens and what you can do about it.
How to teach your brain to respond to pain.
Strategies to help you with disc herniation.
Interview with Dr. Kelly Starrett from The Ready State.

Head to https://jen.health/podcast/3 for full show notes

About Dr. Kelly Starrett:

Dr. Kelly Starrett, DPT is a coach, physical therapist, author, and speaker. Along with his wife Juliet, Kelly is co-founder of The Ready State. The Ready State began as Mobility|WOD in 2008 and has gone on to revolutionize the field of performance therapy and self-care. Kelly received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Kelly’s clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works with Olympic gold-medalists, Tour de France cyclists, world and national record holding Olympic Lifting and Power athletes, Crossfit Games medalists, ballet dancers, military personnel, and competitive age-division athletes. Kelly is the author of the New York Times and Wall Street Journal Bestsellers "Becoming A Supple Leopard" and "Ready to Run." He is also co-author (with Juliet) of the Wall Street Journal Bestseller Deskbound.
His latest book, "Waterman 2.0," offers water-sport athletes a comprehensive guide to optimized movement and pain-free performance. Kelly and his work have been featured on 60 Minutes, The View, The Joe Rogan Experience, CBS Sports, Outside Magazine, Men’s Health, Men’s Journal and dozens of other books, magazines, and podcasts, including Tim Ferriss’ "The 4-Hour Body"and "Tools of Titans." On top of co-founding The Ready State, Kelly and Juliet also started San Francisco CrossFit and StandUpKids together. Founded in 2005, San Francisco CrossFit was the 21st CrossFit affiliate in the world. And StandUpKids is a non-profit dedicated to combating kids’ sedentary lifestyles by bringing standing/moving desks to low-income public schools. To date, StandUpKids has converted 95,000 kids from sitting to standing.

To Watch our PT Pearl on YouTube: https://youtu.be/Q2XTKNMWLDk

ITEMS MENTIONED IN THIS EPISODE INCLUDE:

Dr. Kelly Starrett Website
Start Your Free 14 Day Trial For The Ready State Virtual Mobility Coach.

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show!

2 | Why Mobility & Why Us? Apr 22, 2020

What is mobility and WHY do I talk about it so much!? Learn all about it in this first PT Pearl. Stay tuned to learn all about who we are, how this partnership works, how we met and how we continue to grow in our relationship. We get real personal in this!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

WHAT YOU WILL LEARN:

PT Pearl: Mobility vs Flexibility

01:00 – What is The Mobility Method?

04:07 – A fun self-evaluation for your wrist extension. Check it out if you get pain with push-ups.

07:00 – How you can improve mobility

08:45 – How long do we stretch?

12:58 – What to do after a passive stretch?

14:42 – The basis of mobility – finding the foundation in your own body

18:32 – Joint by Joint Method: Grey Cook

21:00 – Breath Methods

21:38 – Mobility Take-Away

Who we are: Dr. Jen’s & Dr. Dom’s Story

22:30 – Diving into how Jen and I met and some of our personal stories

24:00 – How did we meet?

31:15 – We chat about the first talk

38:02 – Building our partnership

40:18 – Find out how openness about our “triggers”

45:03 – Stop apologizing for your baggage. Just understand that it will be something we get to be aware of as we move into a new relationship.

47:15 – Find out how we use these strategies that we use in our relationship with each other to most optimally work with patients and clients.

50:00 – One of Jen’s triggers came up. Find out what Dom did!

52:00 – Here you’ll find the real reason we are deciding to start the podcast.

53:08 – We wrap up by sharing a couple tools in unpacking ourselves and finding personal growth in our journey and health

To Watch the PT Pearl on YouTube: https://youtu.be/E_JdSY5wXCs

ITEMS MENTIONED IN THIS EPISODE INCLUDE:

FREE Week of the Jen Health Membership

FREE Low Back Pain Course!

Jen’s Instagram

Dom’s Instagram

YouTube Channel

1 | Welcome To The Optimal Body Podcast Apr 17, 2020

Welcome to our quick intro episode. This will be a quick 20-minute episode where Doc Jen & Dr. Dom explain what the intent of the shoe is about and what you can expect from us moving forward. If you have a suggestion on what PT Pearls you want to learn about or what guests we should have on, feel free to email us at jen@jen.health!

Vivobarefoot Shoe Discount:

Improve your feet = improve your body! Free your feet of the shoe prison they were previously living in. These are the only shoes Doc Jen & Dr. Dom wear daily when walking and working out. They have drastically improved the function of Doc Dom’s feet and allowed Doc Jen’s toes to improve functional mobility and decrease the big toe from drifting into the other toes! Get 15% OFF VivoBarefootShoes with code “TOB” at checkout and finally feels like to FREE YOUR FEET!!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

WHAT YOU WILL LEARN:

00:30 – What to expect in The Optimal Body Podcast and why we are starting it!

1:25 – From the time we met, we resonated on a greater approach to the body than just physical therapy. Health and pain is very multidirectional.

4:30 – We both immensely value treating the whole person and treating them with a team. We are NOT here to fix anyone! We provide you the tools to dive into your own body.

7:02 – Finding your Optimal Body includes optimizing your ENTIRE ENVIRONMENT

10:43 – We don’t teach and educate people from a place of fear but instead from a place of opportunity and ability!

13:04 – Empowerment, growth, and ability are some of the foundational principles we use in our treatment.

14:01 – We share a bit of our own physical barriers (diagnosis wise) and how we continue to focus on function and optimization rather than limitation.

17:20 – We want your questions!! Our PT Pearls every week will be based on what YOU want!

20:13 – Preview of the next episode.

Items mentioned in this episode include:

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute and leave a quick rating and review of the show!

We will talk to you soon!