In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom welcome Karena Dawn, co-founder of Tone It Up and a New York Times bestselling author. Karena shares her inspiring journey from a challenging childhood with a mentally ill mother to becoming a successful entrepreneur and mental health advocate. She discusses her struggles with depression, substance abuse, and the importance of breaking the stigma surrounding mental health. Karena emphasizes the power of movement, meditation, and community support in fostering mental well-being. Her foundation, "The Big Silence," aims to create open conversations about mental health. VivoBarefoot Discount:Improve your foot and ankle health with VivoBarefoot shoes. Perfect for every occasion—whether hiking, casual wear, or an active lifestyle. Use code "OPTIMAL20" for 20% off! Plus, enjoy a 100-day trial with a full refund guarantee. LMNT Discount Code:Stay hydrated at a cellular level with LMNT! Replenish essential electrolytes and get a free gift with every purchase. ⁠⁠Try some new flavors while you fuel your body. ⁠⁠Get your free gift! Jen Health Platform:Access 12 plans, 200+ videos, and monthly webinars to improve mobility, strength, and pain relief. Join Jen Health to feel better with movement! Learn More from Karena: Karena’s Website The Big Silence Foundation  Listen to The Big Silence Podcast Buy the memoir, The Big Silence Get Tone It Up here Follow Karena on Instagram  Follow The Big Silence on Instagram Follow Tone It Up on Instagram We think you’ll love: Get A Free Week on Jen Health! Jen’s Instagram Dom’s Instagram YouTube Channel What You Will Learn in This Interview with Karena Dawn: 03:13 Introduction of Karena Dawn 04:17 Karena's Memoir and Journey 07:45 The Big Silence Foundation 09:39 Personal Struggles and Triumphs 10:39 Building Tone It Up 12:56 Opening Up About Mental Health 17:20 Being There for Others 18:27 Caretaking Experience 22:12 Consequences of Bottling Emotions 25:25 Meditation Journey 33:58 Movement and Mental Health 40:42 Impact of Lack of Movement 41:35 Accessibility of Healthy Practices 42:55 Resources for Mental Health To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/377 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!

In this episode, Doc Jen and Doctor Dom, both doctors of physical therapy, explore back pain during pregnancy. Doc Jen shares her personal pregnancy journey, emphasizing the importance of nutrition and supplements from Needed. They discuss the prevalence of back pain among pregnant women, highlighting the physiological changes and biomechanical shifts that contribute to discomfort. The hosts stress the benefits of maintaining physical activity, referencing updated guidelines that encourage exercise during pregnancy. They also address psychological and social factors affecting pain perception, advocating for a holistic approach to managing back pain and promoting overall well-being. Needed Discount: Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off. LMNT Discount Code: 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! ⁠⁠⁠⁠Get Your Free Gift! Full Body Low Impact Plan: Join our Full Body Low Impact Plan on Jen Health. Learn how to Improve Mobility, Relieve Consistent Aches & Pains, and Move Smarter with a Doctor of Physical Therapy to Guide You! Jen Health Platform: With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement.  We think you’ll love: Get A Free Week on Jen Health! Full Body Low Impact Plan Jen’s Instagram Dom’s Instagram YouTube Channel What will you learn from this PT Pearl: 00:05 - Introduction to the Podcast 00:19 - Nutritional Support During Pregnancy 03:11 - Prevalence of Back Pain in Pregnancy 04:36 - Biomechanical Changes During Pregnancy 05:24 - Importance of Electrolytes 07:20 - Body Mechanics and Pain Perception 09:12 - Pelvic Pain Statistics 10:57 - Reframing Beliefs About Pain 13:05 - Components of Pregnancy-Related Pain 13:55 - Exercise Guidelines During Pregnancy 16:26 - Physiological Benefits of Exercise 18:19 - Importance of Exercise for Back Pain 19:45 - Exercise Guidelines for Pregnancy 20:01 - Impact of Prenatal Exercise on Pain 20:52 - Exercise and Postpartum Functionality 21:51 - Pain Management through Movement 22:10 - Anterior Pelvic Tilt Awareness 24:06 - Core Exercises and Diastasis Recti Myths 25:07 - Balancing Pressure in the Core 26:11 - Genetics and Diastasis Recti Recovery 27:50 - Dynamic Awareness of Pelvic Movements 29:21 - Full Body Low Impact Plan 30:08 - Community Support for Exercise Modifications 31:20 - Choosing the Right Healthcare Provider 32:32 - Setting Up for Successful Recovery To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/376 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!

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom are joined by Nadine Artemis, an author, beauty philosopher, aroma ecologist, and creator of Living Libations. The discussion delves into skin health, the benefits of essential oils, and the importance of sun exposure. Nadine shares her expertise on using natural oils like coconut, olive, and jojoba as "sun harmonizers" and the role of vitamin C in skincare. She emphasizes a balanced approach to sun exposure, advocating for nutrient-rich diets and mindful sun practices. The episode offers practical tips for nurturing skin health naturally and holistically. Get Nadine Artemis' books here: In this book, Nadine Artemis presents "Renegade Beauty"—a minimalist approach harnessing nature's elements to revitalize body and soul. It offers solutions for those caught in endless beauty routines, highlighting the power of sun, air, water, earth, and plants. This book serves as a comprehensive resource for simplifying self-care, promoting natural health, and uncovering innate radiance. Nadine Artemis also presents the 8 Steps to Successful Self-Dentistry and holistic oral care guidelines. Holistic Dental Care offers simple, at-home dental techniques for everyone. This illustrated guide provides strategies for various dental issues, from routine care to alignment and detox. Learn More from Nadine Artemis: Nadine's Facebook Living Libations Facebook Page Living Libations Website Nadine Artemis' Book: Renegade Beauty Nadine Artemis' Book: Holistic Dental Care We think you’ll love: Get A Free Week on Jen Health! Jen’s Instagram Dom’s Instagram YouTube Channel What You Will Learn in This Interview with Nadine Artemis: 02:00 - Introduction of Nadine Artemis 03:39 - Nadine's Background and Aroma Ecology 04:26 - Benefits of Essential Oils 06:28 - Choosing the Right Essential Oils 08:03 - Historical Knowledge and Modern Research 10:35 - Skepticism Towards Essential Oils 11:42 - Quality Concerns in Essential Oils 14:32 - Testing and Certification of Essential Oils 15:27 - Detoxing the Skin 16:38 - Understanding Skin Microbiome 17:31 - Ancient Cleansing Practices 18:36 - Benefits of Natural Oils 19:42 - Impact of Chemicals on Skin 21:06 - Skepticism Around Oils 22:05 - Marketing Myths of Skin Types 26:01 - Sun Exposure and Skin Health 27:39 - Historical Sun Therapy 29:48 - Chemicals in Sunscreens 32:16 - Building Solar Skin 33:19 - Essential Oils and Sun Exposure 34:16 - Zinc Oxide as a Sunblock 35:23 - Diet and Skin Health 36:25 - Understanding Sun Interaction 38:18 - Vitamin D and Sun Sessions 39:18 - Intuitive Sun Exposure 40:16 - Monitoring Skin Exposure 42:05 - Morning Sunlight Benefits 44:10 - Closing Thoughts on Health Practices 45:21 - Finding Nadine's Products To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/375 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!

In this episode of the Optimal Body Podcast, co-hosts Doc Jen and Doctor Dom, both doctors of physical therapy, explore the common issue of shin splints, or medial tibial stress syndrome, prevalent among runners and those engaged in high-impact activities. They emphasize the importance of foot health, the benefits of barefoot shoes like Vivo Barefoot, and the necessity of maintaining strong muscles in the feet, ankles, and lower legs. Key points include understanding shin splints, load management, strengthening exercises, the importance of cross-training, seeking professional guidance, and preventive strategies. They also introduce a barefoot mini-course for improving foot and ankle health. 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 "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠! **Code Change! The discount code is now OPTIMAL20 for 20% off. **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. Needed Discount: Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off. Barefoot Mini-Course: Tired of foot pain? Join Dr. Jen Fraboni's Barefoot Mini Course for quick 10-minute videos on foot health. Learn exercises to prevent issues like plantar fasciitis and bunions. Sign up today for happier, healthier feet! We think you’ll love: Get A Free Week on Jen Health! Barefoot Mini Course Jen’s Instagram Dom’s Instagram YouTube Channel What will you learn from this PT Pearl: 00:29 - Importance of Foot Health 01:10 - Physical Therapy Pearl on Shin Splints 02:17 - Distinguishing Shin Splints 03:24 - Common Causes of Shin Pain 04:26 - Support During Pregnancy 07:33 - Risk Factors for Shin Splints 09:15 - Additional Risk Factors in Runners 10:25 - Footwear Considerations 11:16 - Theories Behind Shin Pain 12:23 - Symptoms and Assessment 14:04 - Gradual Loading and Exercise 15:05 - Barefoot Mini Course 16:56 - Rebuilding Strength for Shin Splints 17:01 - Calf Raises and Gait Mechanics 18:03 - Awareness of Foot Pronation 19:03 - Strengthening the Bottom of the Foot 19:14 - Hip Strengthening for Runners 21:04 - Comprehensive Lower Leg Training 21:27 - Professional Guidance for Injury Prevention To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/374 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!

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom welcome back Doctor Josh Axe, a functional medicine expert and bestselling author, to discuss his new book, "Think This, Not That." Doctor Axe shares his personal journey of overcoming a severe back injury through various treatments, including stem cell therapy and hyperbaric oxygen therapy. He emphasizes the importance of mindset, gratitude, and holistic health practices in his recovery. The conversation highlights the power of belief in healing and offers practical advice on nutrition, movement, and mental resilience for optimal well-being. LMNT Discount Code: 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! ⁠⁠Get Your Free Gift HERE! Get Dr. Josh Axe book here: In his book Think This, Not That, Dr. Josh Axe is like your personal mind coach. He breaks down the top 12 mental roadblocks that might be tripping you up and shows you how to swap them for more empowering thoughts. It's like a mental makeover that helps you become the awesome person you're meant to be! Learn More from Dr. Josh Axe: Dr. Josh' Instagram Dr. Josh' Facebook Dr. Josh Axe's Website Dr. Josh' YouTube Dr. Josh' Book: Think This, Not That We think you’ll love: Get A Free Week on Jen Health! Jen’s Instagram Dom’s Instagram YouTube Channel What You Will Learn in This Interview with Dr. Josh Axe: 01:43 - Back Injury Experience 06:05 - Prognosis and Emotional Struggles 10:15 - Developing a Healing Plan 12:55 - Progress and Recovery Journey 13:43 - Cold Plunge and Sauna Benefits 14:35 - Stem Cell Therapy Experience 14:53 - Despair and Healing Journey 15:53 - Placebo Effect Discussion 16:53 - The Impact of Negative Prognosis 21:27 - Creating a Healing Plan 25:03 - Understanding Root Causes 26:48 - Finding the Right Practitioner 28:40 - Pain Perceptions 30:34 - Changing Limiting Beliefs 33:50 - The Challenge of Belief 35:01 - Listening to the Right Voices 37:12 - The Power of Personal Stories 38:26 - Functional Movement and Pain 40:09 - Holistic Treatment Approaches 41:53 - Mindset for Recovery 42:54 - Nutrition and Longevity 44:00 - Functional Movement Prioritization 46:31 - Mindset as Medicine To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/373 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!

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom explore the intricacies of the rotator cuff, focusing on its anatomy, function, and common injuries. They emphasize the importance of shoulder stability and discuss effective rehabilitation strategies. The episode highlights the significance of thoracic mobility, muscle balance, and core coordination in preventing and treating rotator cuff injuries. Practical demonstrations and exercises are provided to improve posture and shoulder mechanics. The hosts also introduce their comprehensive "Shoulder Plan" for holistic shoulder health. Listeners are encouraged to stay proactive in managing shoulder pain and to share the episode with others. Needed Discount: Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off. Jen Health Platform: With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement.  Full Body Mobility Challenge: Join our 30-day Full Body Mobility Challenge! Perfect for all fitness levels, this program helps boost your flexibility, strength, and overall well-being. Enjoy self-assessment videos, expert routines, unique exercises, and breath work classes. Learn the "why" behind each move from a Doctor of Physical Therapy. Relieve aches, feel better, and build a weekly mobility habit. Start your journey to a healthier, more agile you! We think you’ll love: Get A Free Week on Jen Health! Full Body Mobility Challenge Jen’s Instagram Dom’s Instagram YouTube Channel What will you learn from this PT Pearl: 00:51 - Anatomy of the Rotator Cuff 02:17 - Role in Shoulder Stability 03:15 - Nutrition Pause 04:09 - Identifying Rotator Cuff Injuries 05:17 - Understanding Rotator Cuff Tears 06:27 - Personal Experience with Injury 08:08 - Asymptomatic Rotator Cuff Tears 09:32 - Duration of Symptoms and Tear Severity 11:02 - Conservative Treatment Effectiveness 11:56 - Patient Expectations in Recovery 13:42 - Success of Non-Operative Treatments 14:46 - Mind-Body Connection in Recovery 15:24 - Recommended Exercises for Rehabilitation 16:18 - Understanding Injury Causes 16:51 - Improving Shoulder Mobility 17:18 - Thoracic Mobility Importance 18:17 - Chest Muscle Relaxation 19:22 - Retraining Shoulder Muscles 19:44 - Serratus Anterior Training 20:29 - Core Coordination and Breathing 21:28 - 30 for 30 Rule To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/372 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!

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom, both doctors of physical therapy, are joined by Shana Spence, a registered dietitian nutritionist. Shana discusses the pervasive influence of diet culture and the importance of a balanced approach to nutrition. She emphasizes the need to move away from restrictive diets and instead focus on nourishing the body with a variety of foods, including processed options when necessary. The conversation also highlights the significance of consistent eating, stress management, and listening to one's body. Shana's debut book, "Live Nourished," encourages readers to find joy and balance in their nutritional journey. Needed Discount: Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off. 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 "OPTIMAL20" to get 20% off your ⁠VivoBarefoot Shoes⁠! **Code Change! The discount code is now OPTIMAL20 for 20% off. **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. Jen Health Platform: With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement.  Items mentioned: Shana's Instagram Shana's Website Get the Live Nourished book here! Get A Free Week on Jen Health! Jen’s Instagram Dom’s Instagram YouTube Channel 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! We think you’ll love: Get A Free Week on Jen Health! Jen’s Instagram Dom’s Instagram YouTube Channel What You Will Learn in This Interview with Shana Spence: 01:44 - Introduction of Guest Shana Spence 03:22 - Understanding Diet Culture 08:05 - The Impact of Research Bias 09:13 - Health vs. Aesthetic 10:53 - Red Flags of Disordered Eating 11:47 - The Dangers of Skipping Meals 14:21 - Intermittent Fasting Discussion 18:39 - Yo-Yo Dieting Effects 19:57 - Processed Foods Discussion 28:29 - Social Determinants of Health 30:30 - Diet Culture and Guilt 31:23 - Healthy Weight Loss Strategies 34:11 - Mindset Shift in Nutrition 38:45 - Incorporating Movement into Daily Life 39:34 - The Role of Stress in Health 40:48 - Listening and Being Present with Patients 42:10 - Motivational Interviewing in Health 42:47 - Goals of the Book "Live Nourished" To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/371⁠⁠ 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!

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom explore cervical genic headaches, which originate from neck issues. They discuss the prevalence of headaches and emphasize the importance of identifying underlying causes. The hosts highlight the role of physical therapy, neck stability, and mobility in treatment. They also discuss the benefits of aerobic exercise, hydration, and combining therapies for enhanced relief. The episode underscores the biopsychosocial model of pain, proper breathing techniques, and posture awareness. Listeners are encouraged to explore various strategies and consider physical therapy for effective headache management. Naboso Foot Health Discount Code: Increase your foot proprioception and sense of environment with ⁠⁠⁠⁠NABOSO⁠⁠⁠⁠, brought to you by a functional podiatrist, Dr. Emily Splichal. Stimulate your foot's sensory nerves and create safety within the body to ease pain and symptoms. Go check out their foot recovery socks with our 15% off coupon using code '⁠⁠⁠⁠OPTIMAL⁠⁠⁠⁠'. LMNT Discount Code: 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! ⁠⁠⁠⁠Get Your Free Gift! We think you’ll love: FREE 7-Day Trial of Jen Health Membership Jen’s Instagram Dom’s Instagram YouTube Channel What will you learn from this PT Pearl: 03:20 - Cervical Genic Headaches Overview 04:25 - Importance of Hydration 05:25 - Neck Stability and Mobility Issues 09:23 - Physical Therapy as First Line of Treatment 10:28 - Manipulative Therapy Effectiveness 15:26 - Aerobic Exercise for Headache Relief 17:05 - Strength vs. Endurance Exercises 22:28 - Postural Awareness 23:36 - Movement and Posture 26:09 - Strengthening Deep Neck Flexors 27:04 - Holistic Approach to Headaches To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/370⁠ 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!

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom welcome Rachel Shear, a certified functional medicine practitioner and founder of Rachel Scheer Nutrition. Rachel shares her compelling journey of overcoming severe gut health issues that nearly led to the removal of her entire large intestine. She emphasizes the importance of understanding the interconnectedness of bodily systems and introduces her four pillars of gut health: nutrition, lifestyle, mindset, and community. The discussion highlights the significance of addressing both physical and emotional aspects of health for a holistic approach to healing. Needed Discount: Although the journey of pregnancy is so personal and individual, Jen's number one question goes back to what she did to help her conceive and maintain the pregnancy. While there were a myriad of factors that contributed, she reliably counted on Needed supplements that supported her journey! Men need support as well via sperm support and men multivitamins. while women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 4000 health professionals, Needed is available to support pregnancy, fertility, and postpartum, as well as women's and men's health in general. Check out needed if you know there's a gap in your nutrition via code ⁠⁠OPTIMAL⁠⁠ for 20% off. LMNT Discount Code: 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! ⁠⁠⁠⁠Get Your Free Gift! Jen Health Platform: With 12 different plans, access to over 200 videos on mobility, strength, core and muscle activations plus a monthly recorded educational webinar, Jen Health is your daily app and platform to relieve pain and improve how you feel with movement. Get a Free Week! What You Will Learn in This Interview with Rachel Scheer: 03:07 - Rachel's Personal Story 03:42 - Passion for Health 06:45 - Rachel's Journey to Functional Medicine 10:20- Seeking Answers at Mayo Clinic 12:17 - Turning Point  14:09 - Implementing Healing Diets 18:25 - Four Areas of Root Causes  24:08 - Avoiding Extremes in Diet  28:54 - Gut Healing vs. Gut Health 30:52 - Probiotics and Their Benefits  33:06 - Four Levels of Gut Dysregulation Learn More from Rachel: Rachel's Instagram Rachel's Facebook Rachel's Website Rachel's Youtube Rachel's Book: Root Cause To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/369 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!

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom, both doctors of physical therapy, discuss MCL (medial collateral ligament) strains. They explain the anatomy and function of the MCL, common injury mechanisms, and the grading of MCL injuries. Emphasizing the importance of foot health and mobility for knee stability, they outline the rehabilitation process, highlighting the role of physical therapy in recovery. The episode underscores the significance of proper rehabilitation to regain strength and stability, offering valuable insights for women looking to understand and manage MCL injuries effectively. FREE plan + a chance to WIN PRIZES: ⁠⁠⁠⁠⁠⁠We just added a workout prep and recovery plan to Jen Health completely for FREE in addition to the 11 other plans with phase 1 to 3 progressions and quick tips! For this time around only, you'll receive a BONUS PDF of workouts you can do associated with these warm-ups, programmed specifically for the lower body, upper body, full body strength days, as well as cardio days. You only need 5 minutes of effective warm-ups and cool-downs. And, just for signing up, you'll have the opportunity to win prizes (limited-time access just for this week only). No catch to it! ⁠Sign up here⁠! 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 ‘⁠OPTIMAL20‘ to get 20% off your ⁠VivoBarefoot Shoes⁠! **Code Change! The discount code is now OPTIMAL20 for 20% off. **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. We think you’ll love: FREE 7-Day Trial of Jen Health Membership Jen’s Instagram Dom’s Instagram YouTube Channel 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! What you will learn in this PT Pearl: 01:50 - MCL Injury Overview 03:39 - Valgus Strain Explained 08:11 - Rehabilitation Process 12:35 - Initial Assessment by Physical Therapists 14:34 - Exercises for Acute Phase 16:38 - Functional and Sports-Specific Phases 20:54 - Biomechanics in Rehabilitation 21:30 - Continual Training Post-Injury 22:59 - General Rehabilitation Process To learn more about this episode⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/368 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!