The Optimal Body

Do you monitor your blood glucose level? We have Kara, registered dietician, and co-founder of NutriSense, on to discuss how blood glucose levels are a core marker of metabolic health. She dives into the health consequences of fluctuating blood glucose levels, and what levels to look fasted compared to post-meal. Furthermore, she expands on how blood glucose monitors are more beneficial than blood glucose laboratory values and how they can provide a more holistic perspective on metabolic health. Taking into account the affordability of blood glucose monitors, she speaks tot he four pillars of glucose control - nutrition, sleep, stress, and movement- and how glucose maintenance can be affected. Finally, she explores the topic of menstruation and how women can optimize their blood glucose health throughout the month. Learn more about the importance of blood glucose levels and how NutriSense is changing the game for ownership over health and personalized medicine! 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 20% discount using code 'OPTIMAL' at checkout (affiliate code). FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain! What You Will Learn in this Interview with : 4:52 -What is CGM & why do registered dieticians care about it? 10:28 - Tangible health effects of unregulated blood glucose 15:36 - Optimal Glucose levels 18:05 - Reliability of blood glucose tests 22:11 - Can’t afford a CGM? Here are a few tips… 27:40 - Why eating closer to bed affects your glucose levels 29:44 - How does movement and exercise impact blood glucose levels? 34:02 - How is blood glucose affected by menstruation? 36:40 - How does stress affect blood glucose? 41:15 - Where to explore NutriSense Items mentioned: Nutrisense Website Nutrisense Instagram To learn more about Kara and view full show notes, please visit the full website here: https://jen.health/podcast/201 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.

Are you constantly in pain? Fearing movement because of pain? DocJen & Dr. Dom get to the roots of what could be contributing to your pain. As they reflect on their pain points, they explain the pillars of pain perception and the concept of pain thresholds. Using carr analogies to explain the importance of recovery and downregulation, they discuss how integral language, psychology, and environmental factors are in pain perception. Let's dive in! It's giveaway time! For our 200th episode special, we're hoping to spread this free educational platform to 200 more people. If this or any of our podcasts resonated with you, share it with a friend or two. Most importantly, leave a review and send a screenshot of your review or your name to jen@docjenfit.com. Be one of 5 winners to win access to Jen.Health platform for a full year! It's time to take action over your health and change your movement game! FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain! What You Will Learn In This PT Pearl: 03: 34 - Relating to experience to pain 09:29 - What could be contributing to pain? 12:29 - Why do we perceive pain? 16:55 - Thinking about relieving pain by recovering your battery 22:50 -  Shifting language around diagnosis & pain 25:03 - Movement is key 29:25 - Jen.Health vs PT printout Watch Episode 200 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/200 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 run, do CrossFit, or lift during pregnancy? Prolapse or leaking preventing you from returning? We have Dr. Carrie on to debunk the common misconceptions around exercise & pregnancy. As she describes her journey to pelvic floor physical therapy and her current focuses, she relates to her patients having been through pelvic floor symptoms post-partum. She lists her step-by-step approach to returning to running or lifting with pelvic floor health and the importance of instilling the confidence back into mothers! Then, she dives into the psychological and biochemical manifestations of prolapse, providing insight into asymptomatic patients. Moreover, with an emphasis on education, Dr. Carrie speaks about how you can set yourself up for a successful pregnancy through scaling and modification techniques. Finally, she steers away from normalizing leaking and provides a 2-step approach to addressing your leaking issues! Let's dive in! 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 20% discount using code 'OPTIMAL' at checkout. What You Will Learn in this Interview with : 4:32 - How did Dr. Carrie get to pelvic health physical therapy? 9:05 - What is Dr. Carrie’s focus now 12:29 - How to return to running & lifting with pelvic floor issues 19:21 - Psychological implications vs biomechanics for prolapse 25:18 - Setting yourself up for a successful pregnancy 32:33 - Scaling & modifying throughout the 38:28 - “Welcome to the pee club” - Is leaking normal? 45:25 - Is online pelvic floor physical therapy a fluke? 50:00 - Active Mom Podcast Items mentioned: Dr. Carrie's Website Dr. Carrie's  Resources Dr. Carrie'S Podcast Dr. Carrie's Blog Dr. Carries'S Instagram To learn more about Dr. Carrie and view full show notes, please visit the full website here: https://jen.health/podcast/199 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 stress fractures? DocJen  & Dr. Dom explain what stress fractures are in the foot and what may have contributed to the onset of the fracture. They hone in on the importance of appropriately progressively overloading and getting real with where you are truly at. Then, they dive into how you can begin to address your stress fractures with 4 phases, explaining the importance of finding space in your feet, balance, snd progression! Tune in. Naboso Foot Health Discount: Got hammer toes? Naboso has the tools you need to help your feet find space and control again! With their recovery socks and neutral ball, your feet will truly begin to feel and find the ground with more sensation and safety. Relieve your foot tissues & feel something different at home! Use code 'OPTIMAL' at checkout to grab a 20% discount! What You Will Learn In This PT Pearl: 01:51 - What are stress fractures in the foot? 04;00 - Potential causes of stress fractures in foot 10:38 - Getting real with how prepared you are for the activity 12:09 - First step to addressing stress fracture 0‌14:41 - Phase 2 of bone healing protocol in foot 19:00 - Importance of space 21:43 - Phase 3 of bone healing protocol in foot 25:58 - Phase 4 of bone healing protocol in foot 28:30 - Challenging with a variety Watch Episode 198 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/198 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.

Should you go Raw Vegan? Looking beyond just diet, Kristina takes you through the mental, physical and spiritual manifestations of the FullyRaw phenomena. As she walks us through her journey from her diabetes diagnosis to her transition to FullyRaw, to her co-op at university, and to her youtube channel, Kristina reflects upon her appreciation for the light the FullyRaw lifestyle brought her. In explaining her mission, she describes the ease in getting sufficient nutrients eating raw and debunks common pushbacks on the FullyRaw diet. Then, she discusses changes in poo and the difference between bloat and fullness. Finally, she emphasizes starting small, providing her insights on successfully transitioning into eating raw vegan. Tune in! Vivobarefoot Discount: Looking to transition into going BAREFOOT? As part of VivoBarefoot Health, they are providing a complimentary fundamental barefoot course along with a purchase of their Primus Lite or Tracker FG shoes. Use TOB to get 15% off, gain functionality back in your feet, and educate yourself along the way! Furthermore, VivoBarefoot Health offers barefoot assessment tools and online courses! **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 Kristina Carrillo-Bucaram 4:30 - Kristina's diabetes 13:06 - Going raw vegan post-30 days 17:20 - Reversing diabetes & starting a farmer’s market at university 24:40 - The start of Kristina’s Co-op 30:30 - Fully Raw Kristina on Youtube 37:27 - What did Kristina’s doctor say? 43:04 - Kristina’s mission 44:41 - Getting nutrients just eating raw plants 47:53 - Common pushbacks on the raw vegan diet 51:25 - Pooping more? 53:37 - Difference between bloating and fullness 58:46 - Where you can learn more with Kristina Items mentioned: Kristina's Youtube Kristina's Website Kristina's Instagram To learn more about Kristina and view full show notes, please visit the full website here: https://jen.health/podcast/197 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 a hunched back? Wanting to prevent the hump? DocJen & Dr. Dom get to the meat of excessive curvature of the upper back, and how it can lead to postural and muscular compensations, breathing dysfunction, as well as sensory deficits. With a focus on posture, they dive into the Upper Cross Syndrome and Lower cross Syndrome as concepts that may simplify muscular compensations that are typically associated with the Dowager's Hump. By explaining the non-genetical roots of the Dowager's Hump, they provide empowerment to the idea that its musculoskeletal associations allow the hump to be reversed with movement every 30 minutes, posterior chain strengthening, front-body opening, and balance work! Finally, they take you through quick 5 minute recommendations to prevent the hump! Let's tune in! Optimal Body Therapy Kit: Haven't grabbed your Optimal Body Therapy Kit yet? Click HERE to get your bands, sliders and more to strengthen from home. PRX Gym Equipment Discount: Looking for gym equipment or to set up your own home gym? PRX performance has got you covered with a variety of gym equipment that you can easily store in a compact and easily accessible manner. Grab your PRX equipment now and get a special discount with code OPTIMAL at checkout! What You Will Learn In This PT Pearl: 02:58 - Why is the hunchback more prevalent these days? 03:47 - Upper cross syndrome & lower cross syndrome 04:40 - Potential Consequences of Dowager’s hump 06:35 - The hump is not genetic 0‌‌8:41 - Rise in generalized kyphosis 10:20 - Your 5-minute hack to help your hump! 13:37 - Mobility & Strengthening exercises 17:34 - Multidirectional approach with balance work! 19:40 - Try moving for 2-5 minutes on the ground? Watch Episode 196 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/196 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.

Should you track your blood glucose, even if you don’t have diabetes? Jessie Inchauspé brings us the truths surrounding sugar, carbohydrates and how blood sugar affects PCOS, mood, sleep, fatigue, cravings, and diabetes! As she stumbled upon the glucose monitor through her own journey of rediscovering her health after a diving accident, she shines light on the priority of blood glucose as a health marker. She explains glucose spikes and its physiological affect within the body, consequently providing 4 biohacks that can optimize your health through blood sugar regulation: clothing carbohydrates, eating vegetables first vinegar, and post-meal muscle contraction. Jessie hones in on the timing of carbohydrate and sigar consumption, and how to regulate blood sugar levels using Italian restaurants as an example. Moreover, she addresses what to avoid adding to salads and coffee, and whether or not alcohol mitigates blood sigar spikes in an optimal manner. With no difference in the physiological response to the sugar in joke and juice, Jessie hones in on the power fo fiber. Finally, she dives into the realms of breakfast, who fasting may be beneficial for, and how to optimize blood sugar levels after a good night’s rest. Grab your notebook & tune in! Nutrisence Glucose Monitor Discount: Get $50 off your first month with the Nutrisense Glucose Monitor. You will also get access to a registered dietician that will help you decipher the data you get from your monitor and provide individualized hacks depending on your needs! Check out Nutrisense! What You Will Learn in this Interview with : 3:26 - Why is Jessie passionate about blood glucose levels? 9:11 - Should only people with diabetes care about their glucose levels? 10:51 - Can you track your glucose levels without a glucose monitor? 13:17 - What is a glucose spike we are trying to avoid? 17:57 -  “Clothes that you put on your carbs are…” 19:45 - Is desert better than a sweet snack? 20:58 -  Drink vinegar before your meal? 24:03 - What to do after you eat something sweet? 26:13 -  How to optimize your blood sugar at an Italian restaurant? 28:55 - How does salad dressing affect glucose spikes? 30:20- Are glucose spikes from exercise bad? 32:08- Will wine before a meal mitigate glucose spike 33:38 - Cooking vinegar vs drinking it on glucose spikes 34:19 - The best alcohol to choose if you want to avoid glucose spike 35:49 - Juicing on glucose spikes 44:26 - 3 bigger meals better than 6 small meals?: Fasting & glucose spikes 52:48 - Solution when you have a craving Items mentioned: Jessie's Book Jessie's Instagram To learn more about Jessie and view full show notes, please visit the full website here: https://jen.health/podcast/195 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.

Wondering why squats get all the hype? Unsure why squats are actually beneficial? Confused about the different types of squats? DocJen & Dr. Dom explore the squat realm, redefining the “perfect” squat form. Providing insight on the functional benefits of squats and how the squat serves a purpose through daily life, they touch base with how you can find YOUR squat stance and how you can use variations of bodyweight squat to assess your biases and tendencies. They dive into high bar and low bar back squats, front squats, and safety bar squats, describing which squats are more quadricep or glute dominant, how the squats may challenge the body differently, and who each squat may be most beneficial for. Then, they debunk common misconceptions and provide explanations for the use of weightlifting belts and shoes! Find out why you should get squatting now! PRX Gym Equipment Discount: Looking for gym equipment? PRX performance has got you covered with a variety of gym equipment that you can easily store in a compact and easily accessible manner. Grab your PRX equipment now and grab a discount using code OPTIMAL at checkout! What You Will Learn In This PT Pearl: 02:14 - Activities of daily living: Why should we squat? 06:27 - Jen & Dom’s experience with squatting 10:05 - Squat Stance 13:03 - Assessing biases with variations of bodyweight squats to try 14:56  - Different types of squats‌‌ 16:35 - Back Squats 20:16 - Should the knees come inward in a loaded squat 21:22 - When to use a weightlifting belt? 22:20 - High bar back? 23:51 - Front squat 24:40 - Safety Bar Squat 26:13 -  Should you wear lifting shoes? 28:00 - Get your knees over toes with goblet squats! Watch Episode 194 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/194 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.

Symptoms persisting post-concussion? Worried about your concussion recovery?  Wanting to learn more about concussions? We’ve got Dr. Molly Parker on to debunk common misconceptions surrounding concussions and provide current perspectives and education on the persistent post-concussion syndrome. As she takes us briefly through her concussion in 2011, she shares how her lack of education and guidance manifested through debilitating and persistent symptoms that she is currently still rehabilitating. She speaks about the current protocol and how symptoms are categorized for treatment. As a patient of all post-concussive treatments, she shares a general protocol and insight on what treatments may be beneficial to undertake. Emphasizing the goldilocks effect relative to concussion, she shines a light on how you can manage your energy to optimize your recovery without aggravating your symptoms. She speaks about why concussions are not graded on a severity spectrum anymore and when persistent post-concussion syndrome is diagnosed. Finally, she dives into her Concussion Compass platform, highlighting its all-encompassing post-concussion education for an affordable price! Let’s optimize concussion recovery with Dr. Molly! Come Join Jen Health for Free! It’s here! We have launched the Jen Platform! With 15-30 day plans to rehabilitate your pain points or hone in on awareness around a body part, we’ve got you covered with curated programs and you only have to spend 10-15 minutes a day! Additionally, you can create your own movement playlists and use the explore page to search for quick tips and gain immediate relief for your pain points instead of scrolling through Instagram! We’ve targetting health from the foundational pillars of breath, mobility, strength, and endurance to create this all-encompassing movement platform that will improve your mind-body connection and get you back to optimal health! At 33%  off the year membership this week only, join us now! What You Will Learn in this Interview with : 4:03 - Dr. Molly's Concussion Story 7:30 - What leads to persistent post-concussion syndrome 11:29 - Different types of symptoms 14:36 - Which treatments helped Dr. Molly? 18:19 - Movement disorders, what Dr. Molly experienced, and what’s been helping her now 23:10 - How to optimize energy management post-concussion? 25:08 - What should be the immediate post-concussion protocol? 30:11 -  Why concussions are not graded anymore 32:21 - When are persistent post-concussion symptoms diagnosed? 33:40 - What you can expect with the Concussion Compass 38:52 - Advice for struggling with access to care 42:40 - The mpact of concussion education  Items mentioned: Dr. Molly's Website Concussion Compass Courses Dr. Molly's Instagram To learn more about Sarah and view full show notes, please visit the full website here: https://jen.health/podcast/193 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.

Dealing with pain on the front of the kneecap? Perhaps, diagnosed with it? DocJen & Dr. Dom have got you covered with what Chondromalacia is, how it may occur, and what you can do to address it. Honing in on the idea that symptoms are not necessarily correlated with imaging, they explain the origins of pain in the context of chondromalacia, and how mobility, developing the inner core, strength, and balance outline the pillars of rehabilitating from Chondromalacia. Let’s explore how we can rid that knee pain! Knee Plan on Jen Health - Get a Free Week! Need a Knee Plan? Join the Jen.Health platform to gain access to a 30-day plan that will help rehabilitate your knees from any aches or pains you may be experiencing. Through a multidirectional approach that includes mobility, muscle activations, core stability, strength workouts, and mind-body connection tools, we’re looking to create a safer and more beneficial environment for those knees! Let’s dive into physical therapy for your knees at home! What You Will Learn In This PT Pearl: 01:15 - What is Chondromalacia? 02:40 - Symptoms don’t always equate to imaging 03:44 - How does chondromalacia occur? 08:28 - How to train more control in knees through strength 12:15 -  The impact of the inner core with knee issues‌‌ 14:31 - Strength exercises for knee pain 1‌‌‌‌8:30 - The  power of training balance 21:48 - Key Takeaways Watch Episode 192 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/192 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.