The Optimal Body

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

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: Lara Heimann's Website Lara Heimann's Podcast 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Dr. Gazi's Website Physical Therapy International Service Foundation 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

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: Dr. Shapiro's Journal Dr. Shapiro's Book Dr. Shapiro's Website - Free Meditations Dr. Shapiro's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

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: Dr. Carrie's Website Dr. Carrie's Resources Dr. Carrie'S Podcast Dr. Carrie's Blog Dr. Carries'S Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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: Got hammer toes? Naboso has the tools you need to help your feet find space and control again! With their recovery socks and neutral ball, your feet will truly begin to feel and find the ground with more sensation and safety. Relieve your foot tissues & feel something different at home! Use code 'OPTIMAL' at checkout to grab a 20% discount! 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 TOB 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 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: Kristina's Youtube Kristina's Website Kristina's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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: Haven't grabbed your Optimal Body Therapy Kit yet? Click HERE to get your bands, sliders and more to strengthen from home. PRX Gym Equipment Discount: Looking for gym equipment or to set up your own home gym? 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 get a special discount with code OPTIMAL at checkout! 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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! Nutrisence Glucose Monitor Discount: Get $50 off your first month with the Nutrisense Glucose Monitor. You will also get access to a registered dietician that will help you decipher the data you get from your monitor and provide individualized hacks depending on your needs! Check out Nutrisense! 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: Jessie's Book Jessie's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Dr. Molly's Website Concussion Compass Courses Dr. Molly's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Sarah's Website Sarah's Podcast: Real SOULutions Sarah's Tik Tok Sarah's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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! Need at-home equipment to level up your workouts? Need equipment to try Dr. Jen’s IG tips? We’ve got you covered with The Optimal Body Therapy Kit! As listeners of our podcast, use code ‘Optimal10′ to grab your discount! 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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: Stop Chasing Pain Website Stop Chasing Pain Instagram Dr. Perry Nickelston's Youtube 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Hollan's Website Hollan's Instagram Hollan's Blog 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Spread Whealth Website: Andrew's Programs Spread Whealth Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Barefoot Strong Nabosos Dr. Emily's Website Dr. Emily's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

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

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: FREE Week of the Jen Health Membership FREE Low Back Pain Course! Jen’s Instagram Dom’s Instagram YouTube Channel 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 VivoBarefoot shoes 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: Dr. Laura's Website Dr. Laura's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Movers & Mentors Website Movers 6 Mentors Podcast Movers & Mentors Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Jason's Nutrition Program Jason's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Dr. Alex's Website Dr. Alex's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Dr. Breanna’s Website Dr. Breanna’s Services Dr. Breanna’s Instagram DocJen’s Diaphragmatic Breathing with Resistance Band 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Stefanos's Website Stefano's Program Stefano's Coaching Stefano's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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: Christine Hassler's Podcast Christine Hassler's Courses Coaching with Christine Hassler Christine Hassler's Events/ Retreats Christine Hassler's Instagram 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! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

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