The Optimal Body

Can mindset play a role in pain? DocJen & Dr. Dom dive into the psychology and neuroscience of pain, discussing how mindset may perpetuate or distract away from one’s pain experience. They dive into the role of mindset tools, why we get pain, the causes of pain, models and research that explain the link between self-beliefs, thoughts, stress, and pain, as well as effective psychological strategies to help navigate chronic pain on a daily basis. Let’s dive in! VivoBarefoot Discount: We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing ⁠VivoBareoot shoes⁠ to improve the mobility and strength in your toes, feet, and ankles. There's one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code '⁠TOB⁠' to get 15% off your ⁠VivoBarefoot Shoes⁠! **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. What You Will Learn In This PT Pearl: 03:49 – The importance of mindset tools  05:32 – Why do we get pain? 06:19 – Neuroscience behind the role of our thoughts and beliefs on pain. 08:48 – Mutual maintenance model. 09:58 – Causes of more disability and pain. 11:08 – Research on stress & inflammation  12:17 – Effective therapies for pain 13:59 – Mindset strategies to help the pain  20:03 –Language is everything & Dr Dom’s patient experience To Watch the PT Pearl on YouTube, click here: ⁠⁠https://youtube.com/watch/⁠⁠ For research and full show notes, visit the full website at:⁠⁠ ⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode296/⁠⁠ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠⁠subscribe⁠⁠ and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Navigating injury and surgery as a professional athlete typically involved a whirlwind of mental, physical, and relational pitfalls. We have Paige Nielsen, a professional Angel City FC soccer athlete, to discuss the mental and physical aspects of professional athleticism and the story behind her comeback from her injury. After explaining her injury and Paget-Schroetter Syndrome, she describes her surgical experience and how she navigated the mental aspects of intense pain with simple activities, such as breathing. The talks through her post-surgical journey and speaks through the tools she used to navigate her frustrations. By focusing on what to do day to day, she found grace for herself through therapy. Finally, she speaks on her stand with the LGBTQI community and the values of the Angel City FC. LMNT Electrolyte Discount: Fuel every system within the body and the brain with ⁠⁠LMNT⁠⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! (affiliate link) What You Will Learn In This Interview with Paige Nielsen⁠ 5:32 - The physical and mental of a professional athlete 11:31 - The downfall of her injury 14:21 - What is Paget-Schroetter Syndrome & her recovery post-surgery 19:06 - Mental process through intense pain from surgery 24:41 - How long was her recovery and does she experience symptoms today? 30:15 - Focusing on what you can do day to day & the importance of feeling heard. 32:49 - What Paige stands for & wants to bring awareness for. 37:02 - Missions and Values of Angel City 39:31 - Resources for support systems! To learn more about ⁠Paige Nielsen and view full show notes, please visit the full website here:⁠ ⁠⁠https://www.docjenfit.com/podcast/episode295/⁠ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to⁠ subscribe⁠ and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Diagnosed with Ankylosing Spondylitis? DocJen & Dr. Dom dive into what Ankylosing Spondylitis is and what could be contributing to your symptoms as a chronic, inflammatory autoimmune disease. With a large emphasis on individualization and supervision from a physical therapist, DocJen & Dr. Dom offer insight into the body of research surrounding Ankylosing Spondylitis and highly recommend that you seek personalized care for this diagnosis. Let's dive into how you can begin to think about Ankylosing Spondylitis more holistically! LMNT Electrolyte Discount: Fuel every system within the body and the brain with ⁠LMNT⁠! Keep yourself hydrated on a cellular level by replenishing the sodium, potassium and magnesium that our body needs for basic cellular processes like nerve signalling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavours as you stay hydrated! VivoBarefoot Discount: We cannot talk about back issues without talking about restrictions in feet and ankles. Improve your foot and ankle health and therefore everything up the chain by wearing VivoBareoot shoes to improve the mobility and strength in your toes, feet, and ankles. There's one for every occasion, including weddings, hiking, a grocery walk and casual wear, or shoes for your active lifestyle. Use code 'TOB' to get 15% off your VivoBarefoot Shoes! What You Will Learn In This PT Pearl: 02:47 – What is Ankylosing Spondylitis? 04:59 – What could be causing Ankylosing Spondylitis & who is most affected? 10:25 – What we know about movement in relation to Ankylosing Spondylitis rehabilitation 13:20 – How you may slow the progression of this disability over 5 years. 14:00 – Could your mindset and nutrition be playing a role? To Watch the PT Pearl on YouTube, click here: ⁠https://youtube.com/watch/⁠ For research and full show notes, visit the full website at:⁠ ⁠⁠https://www.docjenfit.com/podcast/episode294/⁠ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to ⁠subscribe⁠ and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you're wondering what the best type of protein is or how to present muscle wasting as you age, this one is for you! Dr. Lyon, the founder of the Institute for Muscle Centric-Medicine™, dives into the world of protein, strength maintenance, and muscle mass through age. By describing the necessity of protein as a primary metabolic driver, she names the types of dietary protein and which ones are essential to stimulating the muscle. Furthermore, she explains the differences in quality and volume of required consumption between plant and animal protein. Then, she speaks about sarcopenia or muscle wasting and how you can stimulate muscle to reverse the ageing process, the truth about protein recommendations for aged populations, and why protein may be even more important for sedentary individuals. Moreover, she dives into how you can maintain muscle mass past 50 years, the importance of resistance training compared to cardio, her insights on how much lean muscle mass is expected, and the role of fatty acid metabolism as it relates to muscle mass and stimulation. Before providing 5 top strategies to stimulate muscle, she describes the effects of muscle stimulation and maintenance on inflammation. Let's dive in for the truth on all things protein and muscle. Our favourite aspect of Nutrisense is that it allows us to bring awareness to our breakfast and focus on food that helps fuel and energize us rather than causing energy crashes and associated cravings throughout the day. Plus, we have access to dieticians that provides tips and support as to how you can optimize your health using your glucose data! Use code 'OPTIMALBODY' to get $30 off and a free month of dietician support. Get to know your body and health based on what you are consuming (affiliate link). What You Will Learn In This Interview with Dr. Gabrielle Lyon 5:39 - Why do we need protein? 7:14- Types of dietary protein 13:00 - Does plant protein have the same effect as animal protein? 14:00 - Is sarcopenia the fate of ageing? 15:23 - What you should know about protein recommendations for aged populations 19:34 - Sedentary individuals might need more protein than active individuals. 22:13 - Can you put on muscle mass over 50 years old and what should resistance training at this age look like? 27:29 - Is cardiovascular training more important than resistance training? 32:32 - How do we know how much muscle mass to put on 38:21 - What about fatty acid metabolism & muscle metabolism 41:50 - How does muscle affect inflammation? 44:55 - Practical applications to stimulate muscle 48:33 - Buy Dr. Lyon's Book & Learn More with Dr. Lyon! To learn more about Dr. Gabrielle Lyon and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode293/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Waking up feeling achy, stiff, and sore? Thinking it may be your bed, mattress, pillows, or sleeping position? Dr. Jen & Dr. Dom dive what it means to find your most optimal sleeping position. They describe the characteristics of their most optimal mattress and how sleeping position preferences change throughout life. Then, they identify the common pain points that arise with different sleeping positions and adjustments you can make to your sleeping environment to ease those symptoms. Tune in! LMNT Electrolyte Discount: Fuel every system within the body and the brain with LMNT! Get a free gift with every purchase and try some new flavours as you stay hydrated! Brentwood Homes Discount: We can't go back! With environmentally friendly, soft yet firm mattresses and a pillow that can be adjusted the way described in the episode, we've never loved a mattress and pillow more! Get your Brentwood Homes mattress and pillow now! What You Will Learn In This PT Pearl: 03:11 – Is there a "normal" sleeping position? 06:16 – Your mattress and pillow aren't all there is to blame 08:16 – What to look for when looking for a mattress 13:29 – How sleeping position preferences change through life 15:11 – Sleeping positions and common pain points 17:04 – Pillow position depending on sleep positions 20:28 – Is sleeping on your stomach adviseable 23:13 – Contraindications related to sleeping positions 24:19 – Tools to manage snoring and promote nasal breathing To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/ For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode292/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Struggling with bad breath? Could your toothpaste and mouthwash be causing more harm than good? Trina Felber, founder of Primal Life Organics dives into the science behind remineralization and how we may be able to heal cavities on our own. Then, she proposes toothpowder as a successful alternative to toothpaste, suggesting how you can begin to create the most optimal environment for your teeth. Trina highlights the truth behind dental care products in the market and how they may be more similar to antibiotics rather than beneficial for oral health. Using an analogy to leaky gut, she emphasizes the importance of conserving the good bacteria in the mouth. She shines light on more informed ways to whiten the teeth rather than using peroxide, how red and blue LED lights can be leveraged to promote oral health, the optimal routine for oral hygiene, and tools you can use to combat bad breath and a dry mouth. Let's dive in! Pregnant and struggling with heel and ball-of-foot pain? DocJen attributes the integrity of her foot health during pregnancy to post-partum to the internal strength and activation that was optimized using VivoBarefoot shoes, even though her body was going through significant changes. Going barefoot supports the foot from the inside out, builds internal strength, and provides space for the toes to move, all of which create a non-threatening pain-free environment within the feet. Use code "TOB" to get a special discount! What You Will Learn In This Interview with Trina Felber 4:03 - What drew Trina to oral care? 6:27 - Remineralisation: Can we heal cavities on our own? 9:18 - What to avoid and to look for in toothpaste? 16:35 - Tooth powder vs Tooth Paste 20:35 - Should your mouthwash kill 99% of germs? 25:06 - Is Glycerin bad for oral hygiene? 26:59 - Safe & healthful way to whiten your teeth - the truth on peroxide 31:41 - The role of red and blue LED lights 34:49 - Frequency of brushing, flossing, light therapy and other tools to optimise oral hygiene 38:30 - What causes bad breath and dry mouth? 41:56 - Where can you learn more with Trina and about Primal Life Organics? To learn more about Trina Felber and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode291/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Is your meniscus injury worrying you? Considering surgery but feel like there's a way out? Dr. Jen & Dr. Dom dive into the current research on surgery versus conservative treatment in long-term symptom management and knee health. Dr. Dom shares his journey with his Meniscus injury on both legs, speaking about his mistakes and rehabilitation journey with surgery and no surgery. Dr. Jen & Dr. Dom highlight the importance of attempting rehabilitation before surgery, breaking down how mobility, muscle activations and stabilization exercises, and strength in the posterior chain are vital to the initial stages of injury rehabilitation. Learn to train and rehabilitate the knees to tolerate all of life's uncertainties! Move2Improve Begins Today, But You Can Still Join! : MOVE2IMPROVE CHALLENGE! It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Join today and start with hundreds of people as we move through 30 days of safe movement and education! What You Will Learn In This PT Pearl: 04:02 – Dom’s experience with Meniscus Injury 07:14 – Affected population and types of meniscal injury 08:34 – Current research on meniscal degeneration 12:11 – Caveats: Approach knee locking 17:09 – Osteoarthritis progression and rehabilitation around surgery 18:21 – It’s not just about quadricep strength 21:14 – Mobility related to knee 23:42 – Surgery may not fix your pain for life To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/ For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode290/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Eating disorders, emotional eating, IBS, SIBO, and weight loss. We're discussing it all with Tamar Samuels, co-founder of Culina Health. By distinguishing the difference between eating disorders and disordered eating, Tamar discusses common symptoms of disordered eating and whether or not emotional eating is bad? Then, she discusses the role of the FODMAP diet and the cautionary measures she advises when taking aboard the low FODMAP diet for IBS and SIBO. Furthermore, she discusses the role of behaviour change, how to address emotional eating, and how to approach weight loss more sustainably. Finally, Tamar touches base with the calories in and out debate, approaching the matter from a holistic biopsychosocial approach. Let's dive in! MOVE2IMPROVE CHALLENGE! It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! What You Will Learn In This Interview with Jill Miller 4:55 - Distinguishing eating disorders from disordered eating 6:31 - Signs of disordered eating 8:45 - Did the low FODMAP diet work for SIBO? 12:54 - Tests and resources related to the FODMAP diet 16:34 - Referral & Insurance with Culina Health 20:13 - Psychology and neuroscience of behaviour change 26:21 - Steps to address or become aware of emotional eating 32:14 - Weightloss more sustainably 38:31 - Approaching the calories in vs calories out debate 42:28 - Exploring Culina Health further To learn more about Tamar Samuels and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode289/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Bump on the back of your heel? DocJen and Dr. Dom dive into the anatomy related to Haglund’s deformity and who is most affected. As Dr. Dom shares his experience with Haglund’s deformity, they explain the role high heels and conventional shoes play in the development of Haglund’s deformity. Finally, they discuss a three phase process to rehabilitating the deformity. Let’s dive in! Move2Improve Special Discount ends Friday March 3rd: MOVE2IMPROVE CHALLENGE! It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Grab the special discount using code “MOVE” when you sign up! What You Will Learn In This PT Pearl: 01:49 – What is Haglund’s Deformity & who is affected? 03:51 – Should you drop the heels and shoes? 5:39 – Dr. Don’s experience with Haglund’s Deformity 6:48 – First line approach 12:51 – Truth on the techniques to ease symptoms 15:43 – What physical therapy for Haglund’s deformity includes? 19:01 – Strengthening phase of rehabilitation 22:35 – How our toes are related? To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/ For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode288/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Did you know 17-53% of the population experience anxiety during relaxation and meditation? Jill Miller, author of Body by Breath and The Roll Model, and the co-founder of Tune Up Fitness, speaks about bringing awareness to breathing and what it means to modulate the nervous system according to different experiences throughout life. While explaining the autonomic nervous system, Jill describes the three zones of breathing and how they are manipulated through times of digestion and healing to exertion and through emergency situations. Furthermore, she discusses diaphragmatic tension through the context of "sucking in the stomach" and pregnancy changes. Then, she dives into the role of interception and how breath relates to both short-term and long-term pain. Finally, she explains relaxation-induced anxiety and how working on fascial tissue can leverage motility around the respiratory muscles and allow for relaxation. Let's dive in! EARLY BIRD PRICING FOR THE MOVE2IMPROVE CHALLENGE! THIS WEEK ONLY It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Grab the early bird price before it's too late! What You Will Learn In This Interview with Jill Miller 7:57 - Why a book about breath? 15:19 - What is the autonomic nervous system and how does it relate to breath 20:41 - How sucking in your stomach and pregnancy changes tension around the diaphragm 26:16 - Zone 1 to 3 breathing - how breathing changes through experience from healing to sport to emergency 32:17 - How breath relates to fascia & the role of interoception 39:57 - What role does breath play in acute and persistent pain 45:42 - Relaxation-induced anxiety 53:47 - Learn more with Jill To learn more about Jill Miller and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode287/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.