The Optimal Body

Latest Episodes:

147 | Eating Healthy Doesn't Have to Be Bland with JustBE Founder Jennifer Peters Oct 20, 2021

Show notes

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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

146 | How to Build Healthy Movement Habits Oct 18, 2021

Show notes

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:

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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

145 | Vagina Hygiene, Health and Rehab with Dr. Janelle Howell Oct 13, 2021

Show notes

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!

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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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

144 | Scoliosis: Why Does it Develop and What Can You Do About It? Oct 11, 2021

Show notes

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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

143 | The Future of Virtual Medicine and Functional Medicine with Dr Alec Weir Oct 06, 2021

Show notes

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:

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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

142 | Bad Posture? How Do You Fix It? Oct 04, 2021

Show notes

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:

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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

141 | Smarter Yoga Principles with Action Hiro Sep 29, 2021

Show notes

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:

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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

140 | Arthritis: Different Types and Treatments Sep 27, 2021

Show notes

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:

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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

139 | Female Nutrition and Training from Puberty to Menopause with Dr. Stacy Sims Sep 22, 2021

Show notes

#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:

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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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

138 | Patellar Tracking: Is Your Kneecap Sliding Out of Alignment? Sep 20, 2021

Show notes

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!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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