The Optimal Body

It’s time to change it up. DocJen & Dr. Dom preach changing up your position for at least 30 seconds every 30 minutes or 1 minute every hour. With the best posture being your next position, they describe 10 different sitting positions and how they are optimal! Brentwood Home Bundle: Is sitting on the floor uncomfortable? We highlight elevating the seat to make these sitting positions more accessible. Grab your Brentwood Homes Yoga Bundle for a non-toxic, versatile, and durable cushion! Click here!  What You Will Learn In This PT Pearl: 02:01 - What’s the best posture? 07:13 - 90/90 Shin Box position 09:35 - Pancake Seat 10:39 - Low Squat 11:56  - Short Kneel Position 13:16 - Big toe stretch 13:21 - Quad stretch 15:33 - Ankle Stretch 17:13 - Long sit 18:28 - Laying on your tummy! Watch Episode 216 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/216 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Lily Nichols, a registered dietitian and certified diabetes educator, shares her expertise on prenatal nutrition. She debunks outdated dietary guidelines for pregnancy, emphasizing the significance of blood sugar control and pancreas health. Nichols highlights nutrient-rich foods like eggs and organ meats, urging expectant mothers to prioritize whole foods over supplements. She also discusses the unique nutritional challenges faced by vegetarians and vegans, providing insights on making informed dietary choices during pregnancy.

Could you be overtraining? Estimates conclude that up to 60% of competitive athletes overtrain at some point in their career, however, overtraining can affect anyone. DocJen and Dr.Dom dive into progressive overload and how it relates to overtraining and functional overreaching. They explain the symptoms related to overtraining and how it can affect anyone. Futhermore, they discuss how acute chronic workload ratio and tracking can be used to understand if you are experiencing overtraining syndrome, and the key to optimizing performance: recovery. Let’s tune in! Coba Board Discount:  Feeling your back or knees instead of your Glutes? Try the Coba Board Plus. With the architecture of the board and the different levels of resistance, you’ll be able to fire up those Glutes without injuring yourself! Use code OPTIMAL at checkout!  What You Will Learn In This PT Pearl: 01:51 - What is progressive overload & how it relates to overtraining 02:36 - What is functional overreaching? 05:29 - Consequences of overtraining symptoms & who it affects 08:57 - Acute chronic workload ratio 10:04  - How tracking can be important? 15:38 - Recover to elevate your performance Watch Episode 214 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/214 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Could your feet be related to your low back pain? Ben, functional exercise specialist, briefly describes his journey through transitioning towards going barefoot. Explaining the biology simply and briefly, Ben explains how a barefoot shoe can help your back pain, who barefoot shoes are for, and the role of barefoot shoes in sport. He explains how long it may take for significant changes in foot function to be seen and why research uses big toe flexor strength as a measure of foot strength. Ben dives into orthotics, arch support, and how you can progress to running in barefoot shoes. Providing research, he provides insight on recent perspective regarding footwear, especially regarding immediate improvements in balance. Let’s dive in! VivoBarefoot Discount: Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini-course that comprises 10-minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the Achilles, knee, hips, and lower back. Join us and strengthen those feet! Use code “TOB” at checkout for a special discount! **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. What You Will Learn in this Interview with Ben Le Vesconte: 2:34 - What led Ben into going Barefoot 8:38 - How might a barefoot shoe help you back pain 11:27 - Is there a transition period into barefoot shoes 14:54 - High Arches? Can you play a sport with barefoot shoes 17:11 - How long until you can see significant changes when wearing barefoot 18:47 - Why use big toe flexor strength to measure foot strength? 19:37 - Can you wear orthotics with your barefoot shoes? Should you wear orthotics at all? 23:47 -Do you need arch support? 28:04 -From walking to running barefoot - how to progress? 30:55 - From heel STRIKE to Heel STROKE 31:23 - Developing research on footwear 33:09 - Progressive overloading for shin splints 37:39 - Should kids wear VivoBarefoot shoes 39:30 - How VivoBarefoot shoes helps with balance immediately 41:46 - Check out VivoHealth Items mentioned: VivoBarefoot's Instagram VivoBarefoot - Use code 'TOB' at checkout To learn more about Ben and view full show notes, please visit the full website here: https://jen.health/podcast/213 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Feeling tingling or numbness around the neck area? Been diagnosed with a herniation? DocJen & Dr. Dom dive into the different types of herniations, where it’s most prevalent around the neck, what symptoms correlate with the diagnosis, and contributing factors to the nerve-related symptoms. They explain nuances surrounding the herniation diagnosis, debunk myths about neck herniations and nerve-related symptoms, and provide their best tips to navigating your symptoms at home. Tune in! Barefoot Mini Course: Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini course that comprises 10 minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the achilles, knee, hips, and lower back. Join us and strengthen those feet! You can even grab a speicial discount using code OPTIMAL10 at checkout! What You Will Learn In This PT Pearl: 02:31 - Where do people experience disc herniations most? 06:10 - Is stretching with herniations the best? 08:47 -  Anatomy of the spinal vertebrae 11:56 - Nerve related symptoms & seeing a physical therapist 14:30  - Contributing factors to cervical disc herniation 16:50 - How to set up your neck for success 20:02 - How to promote stability 22:08 -How targeting below the neck can help the neck 26:07 - Breathing against resistance 27:13 - Shoulder blade awareness 27:47 - What did Dr. Dom’s dad do for his cervical herniation Watch Episode 212 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/212 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Can essential oils help digestion, detoxification, and recovery? We have Jodi Cohen, functional practitioner, author, and and founder of Vibrant Blue Oils, on to discuss the science and research behind essential oils. After Jodi unveils her journey through her passion for essential oil, she discusses how impactful essential oils can be on the vagus nerve, and therefore the rest, digest, and recover parasympathetic nervous system. She provides research on its effects on anxiety, depression and migraines, and how it plays a role in combatting mental health issues. Furthermore, she shares her oil blends: parasympathetic, lymphatic, circulation, and histamine balance, and the most optimal way of using essential oils. Finally, Jodi describes how oil pulling can be beneficial in preventing infections. Learn more about effective use of essential oil! Join the Barefoot Mini Course! Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini course that comprises 10 minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the achilles, knee, hips, and lower back. Join us and strengthen those feet! You can even grab a speicial discount using code OPTIMAL10 at checkout! What You Will Learn in this Interview with Jodi Cohen: 2:47 - Why did Jodi get involved with essential oils? 5:08 - How does oil help high cortisol levels 7:56 - How essential oils help mental health 13:00 - Vagus nerve stimulation for epilepsy, migraines, depression 16:25 - Prescription model for vagus nerve stimulation 17:59 - Oil combinations for morning vs night 18:51 - Circulation Oils 24:30 - Is topically applying essential oils better? 25:51 - Marketing for essential oils 29:09 - What is oil pulling? 31:00 - Essential oils for allergies 32:53 - Learn more about Jodi Items mentioned: Boost Your Brain Mini Course Joden's Book: Essential Oils to Boost the Brain and Heal the Body Vibrant Blue Oils To learn more about Jodi and view full show notes, please visit the full website here: https://jen.health/podcast/211 Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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.