The Optimal Body

Diagnosed with hip dysplasia? DocJen and Dr. Dom discuss what the hip dysplasia diagnosis is and how it presents in the body.  They discuss its prevalence amongst females and newborns and what to do to support a baby's hip, especially considering the use of devices. Finally, they discuss safe management with a physical therapist in person with guidance on active mobility and strength of what is available within the hip. We're bringing the Jen Health community together to do the FULL BODY LOW IMPACT PLAN together starting on Monday, August 1st. You're getting strength workouts, mobility flows, core activations, and muscle activations - a well-rounded view starting from the foundations and educating up to move optimally and efficiently. We're moving, educating, and providing the opportunity to win prizes! We've never had a challenge this low before - $24.99. Let's do this before it's too late! What You Will Learn In This PT Pearl: 03:19 - What is hip dysplasia 04:27 - Common characteristics of hip dysplasia 05:14 - Who does it affect? 06:03 - What to look for? 07:30 - What to do to support a baby’s hip 09:33 - Devices and hip competence 11:07 - Extreme swaddling positions 12:55 - What to consider for management? 15:10 - What the research says Watch Episode 226 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/226 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Struggling with a disc herniation? Matt Hall discusses his perspective through rehabilitation and away from surgery. With a quick rundown of his previous symptoms throughout his professional baseball career, Matt explains his journey with different therapists and his hip restrictions. Then, he unveils his symptoms and the effect his beliefs had on his pain experience. With the use of epidurals, he provides insight into how his pain affected his daily life and his focus on disc herniation rehabilitation. Tune into his story through his herniated disc! Develop true core strength and fire up the hips with the Coba Board Plus. With the architecture of the board and the extra resistance, you'll be able to fire up the whole body and teach the hips and lower back to coordinate with one another for full support Use code OPTIMAL at checkout! (affiliate link). Get hydrated with LMNT water. No processed sugars and filled with electrolytes (sodium, potassium, and magnesium help lubrication and relaxation within the spine!) Get a free sample pack with every purchase. Click here! What you will learn in this interview with : 3:38 –Matt’s previous injuries throughout baseball 4:02 – Matt’s experience with therapists 5:44 – What restrictions did Matt experience? 6:18 – Matt’s disc herniation symptoms 8:38 – Did Matt’s beliefs about his symptoms affect his pain? 9:24 – How did Matt approach his symptoms: Epidurals 13:52 – How did Matt’s pain affect his daily life? 16:32 – Did Matt follow through with rehab or surgery? 25:37 – How does Matt avoid pain now? 27:54 – What is Matt focusing on now? 32:58 – Work with Matt Items mentioned: Matt's Website To learn more about Matt and view full show notes, please visit the full website here: https://jen.health/podcast/225 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Curious about Nerve Blocks? DocJen and Dr. Dom provide clarity about nerve blocks, explaining what a nerve block is, the pros of nerve blocks, as well as how epidurals work. They distinguish surgical and non- surgical types of nerve blocks, and how it’s effect in pain affects the duration of impact. Finally, DocJen and Dr.Dom dive into opioid use, and the importance of movement as a tool to inhibiting pain. Want to build foot strength? Research suggests wearing barefoot shoes increases foot strength by 60%. Use code ‘TOB’ to grab your very own VivoBarefoot shoes! **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. What You Will Learn In This PT Pearl: 00:15 - What is a nerve block? 01:39 - Pros of nerve blocks & surgical types 03:48 - Epidurals 04:36 - Non- surgical nerve blocks 05:28- Side effects vs duration of impact 10:30 - Opioids & tools to inhibit pain output Watch Episode 224 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/224 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Could your pain points be fascia related? We have David Lesondak, a fascia expert, on to discuss what fascia is and its physiological function. As an integrative network of connective tissue, David shares how fascial manipulation has its own method of maneuver and how issues related to fascia can affect areas above or below the symptomatic area. Furthermore, David explains how to establish long-term fascial results and the physiological mechanism of the sensation of "release." Moreover, he provides insight on the function of the IT band, how to optimize tools, and how to approach clients with the sensations they may feel. Finally, David provides detail on how to add to fascial manipulation through at-home guidance. Let's dive in! What does your fascia need? Adequate amount of hydration to slide and glide with ease and full support. Get hydrated with LMNT water. No processed sugars and filled with electrolytes (sodium, potassium, and magnesium help lubrication and relaxation within the spine!) Get a free sample pack with every purchase. Click here! Sign up to be notified when the second edition of Devid Lesondak's book release What you will learn in this interview with : 2:50 – Why is David passionate about fascia? 3:02 – What is fascia and what is its purpose? 5:14 – How to work with fascia? 8:55 – Physiology of Fascia 12:51 – Stimulate the fascia and… for long-term results 15:57 – Physiology of the “release” sensation 20:51 – How fascial tissues in the feet affect the body up the chain? 25:43 – Should we roll out the IT band? 28:25 – Harder or softer foam rollers? 33:37 – What sensation should you be looking for? 36:54 – What to do at home to help your fascia? 38:21 – How do you know if you should get your fascia checked? 42:39 – How to seek out fascial integration? 48:21 - Learn with David Items mentioned: David's Website David's Facebook Sign up to be notified when the second edition of Devid Lesondak's book releases To learn more about David and view full show notes, please visit the full website here: https://jen.health/podcast/223 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Diagnosed with a Biceps Tendinitis? DocJen & Dr. Dom break down what biceps tendinitis is and the paradigm shift from tendinitis to tendonosis or tendinopathy. Furthermore, they discuss the pathophysiology behind its prevalence amongst overhead or throwing athletes, how bicep injuries may be associated with rotator cuff injuries, and who amongst the general population is most susceptible. Finally, they explain the common symptoms associated with the diagnosis and run through a 5 step approach to rehabilitating biceps tendonosis: managing pain and isometrics, eccentric loading, dynamic movement, plyometrics, and considering the shoulder blade, pectoralis, and core. Fire up the upper body with the Coba Board Plus. With the architecture of the board and the extra resistance, you'll be able to fire up the upper body and work in isometric and eccentric bicep exercises to rehabilitate that bicep into full function in not time! Use code OPTIMAL at checkout! (affiliate link). For more exercises and a full 30 day plan that will hit every aspect of shoulder health, explore the shoulder plan on Jen.Health. 10-15 minutes every day, guiding you through how you can find relief through your own education and exploration. Start your free week with us now! What You Will Learn In This PT Pearl: 00:54 - What is biceps tendinitis? 01:27 - Biceps tendonitis vs tendonosis 02:05 - Which athletes are at most risk 02:57 - Are bicep injuries related to the rotator cuff? 04:37  - Pathophysiology 06:24 - Who else is affected? 06:59 - Symptoms of Bicep tendonopathy 08:46 - Phase 1 to treat a biceps injury? 13:21 - Phase 2 to treat a biceps injury 15:48 - Phase 3 to treat a biceps injury 16:46 - Phase 4 to treat a biceps injury 17:44 - Phase 5 to treat a biceps injury Watch Episode 222 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/222 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

#womenarenotsmallmen Wondering how to optimize your nutrition & training in and around menopause? Dr. Stacy Sims dives into what menopause is and how vital it is to consider the changes that occur through menopause. She speaks about hormonal replacement therapy and menopause therapy, as well as key behaviours to consider: nutrition and training. She discusses the cultural stigmatization around menopause and whether or not high-intensity exercise is putting excess stress on the body. Fear lifting heavy? Dr. Stacy Sims dives into why heavy strength training is vital and how to navigate fear around joint stress. She describes how the guidelines of 150 minutes of moderate intensity a week is inappropriate for women going through menopause, and how to approach increases in belly fat. Finally, she discusses how to set up your day nutritionally, whether intermittent fasting is necessary, how to optimize muscle development and bone remodelling, as well as how creatine supplementation can be advantageous to brain, gut, and immune health. Grab a notebook and let's dive into how you can mitigate the effects of depleted estrogen, considering blood sugar and insulin, muscle atrophy, bone mass density, belly fat, creatine supplementation, and intensity of exercise. Get 20% Off Dr Stacy's Microlearning courses that launches July 7th with code OPTIMAL! Link to get free Hydration cheat sheet and get on the Microlearning Waitlist Use code OPTIMAL and purchase any of the Microlearning Vivobarefoot Discount: Our foundations are everything. Our feet are everything. Our feet are our base of support and affect everything up the chain! A study revealed a 60% increase in foot strength from 6 months of wearing VivoBarefoot shoes. Strengthen your feet to build more resilience and move more with Vivo Barefoot! Use code “TOB” to get 15% off! **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. What you will learn in this interview with Dr. Stacy Sims 5:41 –What is menopause? 5:49 – Should we be doing hormonal therapy? 8:59 – Behaviors consider in and around menopause 9:22 – Cultural stigmatization around menopause 12:05 – Will exercise put more stress on the body around peri-menopause? 13:49 – Fear of joint stress of heavy lifts? Here’s what to do. 17:29 – Cardio training in and around menopause 21:07 – What to do about belly fat? 22:54 – How to set up the day nutritionally? 25:58 –  Intermittent fasting around menopause? 31:14 – Can we mitigate natural muscle atrophy? 33:14 – Encouraging bone remodeling around menopause 35:28 – Supplements to support the body around menopause 39:45 - The Next Level Book & Learning ore with Dr. Stacy Sims Items mentioned: Dr. Stacy's Website Dr. Stacy's Courses Dr. Stacy's Book Dr. Stacy's Blog To learn more about Dr. Stacy Sims and view full show notes, please visit the full website here: https://jen.health/podcast/221 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Diagnosed with a Hip Labrum tear? DocJen & Dr. Dom breakdown what the hip labrum is and how a tear may have occurred. Explaining common characteristics of the diagnosis, they mention who is at most risk, symptoms of hip labrum tears, and explain the mobility and strength components of rehabilitation for a hip labrum tear. Let's dive in. Grab Jen Health Annual Membership at almost 50% off! Prevent muscle tears with the Jen Health platform. With 11 different plans to choose from and 3 phases for each plan, DocJen educates through movement with daily videos that help you optimize foundational core, understanding movement, muscle activations, functional workouts, and mobility within short snippets of time daily. Get nearly 50% off the year – that’s a $120 discount! Sign up now! What You Will Learn In This PT Pearl: 02:46 - What is the hip labrum? 04:30 - How do hip labrum tears occur? 05:25 - Who is at most risk? 08:12 - Symptoms of hip labrum tears 10:08  - Rehabilitation - Mobility 16:13 - Rehabilitation - Strength Watch Episode 220 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/220 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Andrea Nakayama, functional nutritionist, explains her methods of strategically approaching symptoms from a root-cause based mindset. She discusses the 3 tiers of nutrition mastery and her best recommendation to identifying the source of your symptoms. With tracking in mind, she explains the importance of stool and elimination, and how the stool spectrum provides informative data about your health. Furthermore, she dives into gut bacteria, providing 3 key takeaways to allow the gut bacteria to flourish. As she explains 4 steps to creating an optimal meal, she approaches nutrition tests, blood glucose levels, and autoimmunity from a functional perspective. Listen in to learn more about functional nutrition! Coba Board Discount:  Feeling your back or knees instead of your Glutes? Try the Coba Board Plus. With the architecture of the board and the different levels of resistance, you’ll be able to fire up those Glutes without injuring yourself! Use code OPTIMAL at checkout! Grab Jen Health Annual Membership at almost 50% off! Prevent muscle tears with the Jen Health platform. With 11 different plans to choose from and 3 phases for each plan, DocJen educates through movement with daily videos that help you optimize foundational core, understanding movement, muscle activations, functional workouts, and mobility within short snippets of time daily. Get nearly 50% off the year – that’s a $120 discount! Sign up now! What you will learn in this interviewL 2:02 - What is functional medicine? 4:06 - 3 tiers of nutrition mastery 7:38 - Key to recognizing how food is affecting your digestion 10:46 - How to approach tracking 16:24 - Bristol stool chart - what the spectrum tells us 21:51 - Changing the bacteria in your gut 26:19 - 4 steps to an optimal meal 34:02 - Autoimmunity in women 37:20 - Testing for nutrition 40:34 - Getting from pathological range vs functional range 43:11 - Continuous glucose monitor 45:17 - Influencing autoimmunity Items mentioned: Andrea Nakayama's Instagram Andrea Nakayama's Website Andrea Nakayama's Podcast To learn more about Andrea and view full show notes, please visit the full website here: https://jen.health/podcast/219 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Discover the key differences between muscle strains and sprains with fascinating anecdotes from gymnastics and football. Dive into the mechanics of muscle strains and their graded injuries, understanding symptoms and risk factors. Learn about the healing process, emphasizing mobility and gradual movement reintroduction. The importance of lifelong mobility maintenance is highlighted, alongside valuable resources for optimizing body strength and preventing future injuries. Tune in for essential tips on keeping your muscles healthy and resilient!

Movement and exercise is vital during pregnancy, but how informed do you feel? We’re bringing you this interview with Gina Conley to discuss lifting during pregnancy, as well as birthing positions. Gina explains her passion for pregnancy- specific exercise education as she felt uninformed during her pregnancy experiences. Then, she dives into the shifts that may occur between exercising in trimesters 1, 2, and 3, what to look out for, and how to optimize your training in each trimesters. Furthermore, she explains the importance of pelvic stability exercises and how a HIIT-lover may begin to approach their training while being pregnant. Finally, Gina provides insight into birthing positions, it’s relationship with epidurals, what contributed to stalling labours, and how supporting figures can support a pregnant women’s experience optimally! Let’s dive in! Coba Board Discount: Feeling your back or knees instead of your Glutes? Try the Coba Board Plus. With the architecture of the board and the different levels of resistance, you’ll be able to fire up those Glutes without injuring yourself! Use code OPTIMAL at checkout!  What You Will Learn in this Interview with Gina Conley: 3:20 - What inspired Gina’s interests in fitness for pregnancy 7:27 - What was missing from Gina’s experience with pregnancy? 14:35 - Lifting & exercise during the 1st and 2nd trimester 17:44 - Lifting during the 3rd trimester 22:17 - Pelvic stability exercises for connective tissue slings 26:06 - HIIT Training during pregnancy 31:11 - Do you need to birth on your back? 32:25 - What contributes to a prolonged labor? 34:40 - Gina’s programs 35;30 - How birthing positions change with an epidural? 39:17 - Supporting through pregnancy 45:26 - Gina’s words of wisdom on birthing Items mentioned: Gina's Instagram Gina's Website Gina's Facebook Gina's Youtube To learn more about Gina and view full show notes, please visit the full website here: https://jen.health/podcast/217 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.