The Optimal Body

What is tissue work actually doing? Is physical touch your only"fix"? Aaron Alexander, manual therapist, provides the truths about manual therapy and its therapeutic effects on the nervous system rather than the soft tissues themselves. By describing his journey through his passion for helping people with their pain, Aaron's provides his current perspective on tissue work, describing the relationship between structure and function. Then, he dives into the concept of mechanotransduction and how touch comes in different forms, including voice as well as physical touch. He speaks briefly about normalizing healthy forms of touch in adulthood, speaks to treating the mind or body's root cause that could be associated with a pain point, and the true mission behind the Align method. Through empowerment and education, Aaron believes it all starts with you, honing in on early education on the"contact bucket." Let's dive in! What You Will Learn In This interview Interview with Aaron Alexander: 4:25 - Aaron's borderline obsession with getting out of pain! 8:27 - Aaron's perspective on tissue work currently 17:24 - Types of touch: Voice 21:02 - How do we normalize healthy touch in adulthood 24:55 - What the Align method actually targets? 30:09 - Is it mind or body? 34:20 - Aaron's Resources 36:31 - “No one is going to save you. It’s you right now. You don’t have to wait” 44:18 - The power of education Items Mentioned: Align Podcast Aaron's Book The Align Method To learn more about Aaron Alexander and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode271/ 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.

How much does mobility matter? DocJen & Dr.Dom explore the realms of mobility and how it sets the foundation to your physical health. With applications to aging, enhancing integrity and tolerance within the body, and helping the development of resilience, they describe how mobility can be used as a warm up, what is meant by ‘mobility’ and how to stay on track in the new year. Let’s dive in! The new year is coming up and we have the most OPTIMAL tool to help your movement journey stay consistent and sustainable! Hop on the Jen Health Mobility Plan starting Jan 1st and move through a month of daily mobility that only takes 5-15 minutes. Yes, that’s all you need to bring you back to your physical baseline, find the restrictions and compensations that might be causing your symptoms, and work on them! Already curated, move with DocJen, Dr.Dom, and the Jen Health community to keep you accountable. All you need to do is show up and do any time. We’re offering a 20% off discount with the code ‘MOBILITY’ in addition to a free 7-day trail! Sign up here! What You Will Learn In This PT Pearl: 3:10 - Why is mobility important? 5:44 - When is passive mobility important? 8:20 - What should your warm up look like? 11:52 - How to stay on track in the new year Watch Episode 270 on Youtube For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode270/ 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.

To separate truths from myths, we have Ryann Kipping on to discuss nutrition myths surrounding nutrition. She provides insight into safe caffeine consumption and whether the source of caffeine matters. Ryann shares the impacts of sugar consumption during pregnancy and how to navigate sugary cravings. Furthermore, she provides insight into the research surrounding fish consumption and how the recommendations differ from raw shellfish. She briefly discusses fruit and whether eating for two is a necessity while pregnancy. With her motto "nutrition for two," she focuses on choline and folate as two key nutrients throughout pregnancy, the consumption of organ meats and vitamin A toxicity, as well as when nutrition focus surrounding pregnancy should occur. Let's dive in! Hydration is vital (potassium, magnesium, and potassium) when it comes to cognition, mental clarity, fatigue, recovery, and how we sleep! LMNT is an electrolyte mix with incredible flavours and great doses of the most important electrolytes with zero sugar! It is safe during pregnancy and beyond, particularly through the process of labour. Get a free sample pack with every single order using our link here! What You Will Learn In This Interview with Ryann Kipping: 1:32 - Why was Ryann passionate about nutrition 8:02 - Is caffeine safe to consume during pregnancy? 17:23 - Does the source of caffeine matter? 20:35 - Is soda safe to drink during pregnancy? 26:27 - Can you eat fish while pregnant? 27:56 - Are there any fruits to avoid? 31:02 - Do you need to eat for 2? 33:39 - Nutrients to focus on: Choline vs Folate 36:32 - Best food sources of choline 38:05 - Best food sources of folate 43:21 - When should you focus on nutrition for pregnancy 47:10 - Ryann's Resources Items Mentioned: Ryann's Cookbook Ryann's Blog Ryann's App & Membership Ryann's Facebook Ryann's Instagram To learn more about Ryann and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode269/ 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.

Pain in the buttock? Feeling shooting/tingling sensations in your low back or glutes? Perhaps a deep buttock pain? DocJen and Dr. Dom dive into the how deep gluteal syndrome and piriformis syndrome are related, discussing possible physiological causes for symptoms. Soon after, they discuss what you can do to alleviate your symptoms, targeting nerve glides, postural considerations, inner core coordination with breath, hip rotation, and dynamic load finally. Learn about the stages of rehabilitative progression for piriformis syndrome, as well as some exercises that you could explore now! 15% OFF VivoBarefoot Shoes with code “TOB” at checkout. Check out their boots this winter season (affiliate link)! **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. What You Will Learn In This PT Pearl: 2:52 - Deep gluteal syndrome vs piriformis syndrome: the physiology causes 5:12 - What to do if your symptoms are nerve-related 8:53 - Is posture related to piriformis syndrome? 10:32 - Targeting the sciatic nerve 14:14 - Ribcage & core relationship coordination 17:59 - How active rotation helps tolerate more load 23:25 - Dynamic load 24:12 - Prevalence of true piriformis syndrome Watch Episode 268 on Youtube For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode268/ Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show! Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Can you lose weight with a sustainable diet? We are reconceptualising and re-framing weight loss with Lisa Moskovitz. Lisa provides perspective on what it means to combat popularized diet culture and who intuitive eating is for. With disordered thoughts around food for some individuals, Lisa emphasizes the importance of structure and how intuitive eating can be applied to different circumstances sustainably. Then, the provides insight into food journaling and why it is recommended, offering tips and tools to go about your weight loss journey more sustainably. Moreover, she discusses the desire to look "skinny" or to lose weight and how it is everyone's right to have aesthetic goals. Rather than shaming individuals, she speaks to where mindset shifts need to occur if a smaller size is desired (hint - when mental health is affected!). Finally, she discusses what body image truly means and how to meet nutrition goals during busier periods of life! Let's dive in!! What You Will Learn In This interview Interview with Lisa Moskovitz: 5:11 - Combatting popularized diet culture 9:11 - What is intuitive eating and is it for everyone? 13:38 - Do you need to food journal? 20:23 - How to go about losing weight in a more sustainable way? 27:08 - Is it okay to want to look skinny? 35:27 - Reframing the idea that losing weight will improve body image 43:04 - How to meet your diet goals during busy periods of life 52:41 - Learn more with Lisa Items Mentioned: Lisa Moskovitz Instagram Lisa Moskovitz's Website To learn more about Lisa Moskovitz and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode266/ 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 plantar fasciitis? Heel pain? DocJen & Dr. Dom describe what is happening physiologically during plantar fasciitis, especially when the symptoms are present. Then, they present new research that provides insight into the current perspectives on the cause of plantar fasciitis. They discuss how the conventional show may be correlated with the increased prevalence of plantar fasciitis, as well as three phases of rehabilitation to control those symptoms. Finally, they speak about how ankle mobility is a preventative measure for plantar fasciitis. Let's dive in! 15% OFF ⁠VivoBarefoot Shoes⁠ with code “⁠TOB⁠” at checkout. Check out their boots this winter season (affiliate link)! **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 PT Pearl: 3:47 - Plantar fasciitis --> fasciopathy 7:42 - Current perspectives on the cause of plantar fasciitis 10:56 - The effects of a structured shoe 17:32 - First phase of rehabilitation 18:58 - Second phase of rehabilitation 19:46 - Third phase of rehabilitation 22:52 - Preventative measures: ankle mobility 25:04 - Shoes & heel raise Watch Episode 266 on Youtube For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode266/ 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.

Does manual therapy fix you or put structures back into place? We have Dr. Erson to discuss the truths about manual therapy and how we can optimally use manual therapy to create long term change. Firstly, Dr. Erson discusses the difference between softer approaches and bruising to determine a successful treatment. Using the analogy of hip displacement before pelvic trauma in car crashes, Dr.Erson discusses what it means when you pelvis is “rotated,” and the physiology of what is happening during manual therapy. Then, he targets 3 ways to approach pain that goes and comes, as well as how effective self-performed soft tissue mobilizations are. Finally, he provides insight on whether asymmetries affect the body and whether strength training is helpful through pain. Finally, he touches base with tendon organisation and whether manual therapy facilitates the physiological healing process from an injury. Fact vs Fiction in manual therapy! Let’s dive in! What You Will Learn In This interview Interview with Dr. Erson Religioso: 3:42 - What lead to manual therapy for Dr. Erson 12:12 - Is bruising determine a successful manual therapy treatment? 13:45 - Can you really put your pelvis/ hip back in place? 15:41 - Why are we stuck on putting things back into place? 21:19 - Does manual therapy actually put things back in place? Does arthritis = pain? 23:57 - 3 things you need to consider if you have pain that flares up and goes 26:14 - How effective is self soft-tissue work? 31:09 - Should you strength train when you have pain? 34:05 - To what degree does asymmetry affect the body? 37:46 - Should you go to a manual therapist or a personal trainer to rehabilitate pain? 41:10 - Can manual therapy help with the physiological healing process of different injuries? 43:53 - Perception of stretch 51:29 - Learn more with Dr. Erson Items Mentioned: Dr.Erson‘s Instagram To learn more about Dr. Erson and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode265/ 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.

Back pain when you lay down? DocJen & Dr. Dom have got you covered! Firstly, they dive into how pelvic positioning affects different biases within the body. Through pelvic tilt talk, they explore why you may not be fully relaxing and how pain is an output of protection. They provide insight into how you can lay down and promote safety within the body, while exploring different positions that re-gain pelvic tilt awareness! Let's dive in to learn more! What You Will Learn PT Pearl: 01:09 - Potential causes 02:09- Positions that could potentially lead to pain while lying: pelvic tilts 04:59- Do you have the capacity to find relaxation in the body? 08:06- Finding safer positions to promote relaxation 09:29- Re-training pelvic awareness 13:25- Is you back actually flat when you lie down? Watch Episode 264 on Youtube For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode264/ 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.

Has your chronic pain stopped your from exercising? Dr. Shannon Ritchey’s expertise lies making exercise accessible to those in pain. She briefly shares where her passion for physical therapy stemmed from and how muscles can be worked while requiring less demands from joints. Furthermore, she distinguishes the difference between soreness and pain, providing a breathing and grip tool to indicate signs of recovery. Then, she provides insight on what to do on rest days and how to promote recovery when stress relief comes from high intensity workouts. Finally, she discusses whether high intensity training is bad and what it means to load the muscle versus the joint! Tune in to learn how you can start your movement journey again! CYBER MONDAY SALE. THIS WEEK ONLY! Gain access to 11 specific plans with 2-3 phases on different pain points, as well as searchable quick tips and live webinars for the price of $119 for the year membership! This is the lowest it has ever been and subscribing now locks you in at $119 per year price point for life! GRAB THIS DEAL BEFORE ITS TOO LATE on Jen Health. What You Will Learn In This Interview with About Dr. Shannon Ritchey: 4:05 - Where Dr. Shannon Ritchey started 11:07 - Working out in a way that prevents pain 15:12 - What it means to overtrain? Soreness vs pain? 17:53 - Two tools to indicate degree of recovery 22:55 - What to do on your rest days? 26:35 - How to recovery if your stress relief comes from high intensity workouts 32:14 - Intuitive movement 36:20 - Is high intensity interval training bad? 39:30 - Loading muscles vs joint Items Mentioned: Dr. Shannon Ritchey’s Instagram To learn more about Dr. Shannon and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode263/ 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 calf strain? DocJen & Dr. Dom dive into the anatomy of the calf and how it relates to knee and ankle function. Furthermore, they discuss the causes of different calf strains and the protective mechanisms of the muscle spindles. Furthermore, they explain who is at most risk, stages of calf strains, risk factors for calf strains, and how passive range of motion within tolerance is advisable within the first 48-72 hours of injury. Finally, they provide insight into muscle loss and heel lift, as well as the power of balance training and strength exercises on calf strain rehabilitation. Get those fibres in an optimally healing environment! CYBER MONDAY SALE. THIS WEEK ONLY! Gain access to 11 specific plans with 2-3 phases on different pain points, as well as searchable quick tips and live webinars for the price of $119 for the year membership! This is the lowest it has ever been and subscribing now locks you in at $119 per year price point for life! GRAB THIS DEAL BEFORE ITS TOO LATE on Jen Health. What You Will Learn PT Pearl: 3:20 - Who is at highest risk of a calf strain? 5:00 - Anatomy of the calf strains 10:10 - Who’s at most risk? 14:14 - Stages of Calf Strain 17:42 - Risk Factor for Calf Strains 19:20 - What to do 24-72 hours after injury? 21:47 - Should you get surgery? 22:40 - How to prevent muscle loss through calf strains? 25:19 - How heel lifts are perpetuating risk for calf strains 26:00 - The power of balance training 27:45 - Starting strengthening exercises 29:47 - Warm up! Watch Episode 262 on Youtube For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode262/ 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.