The Optimal Body

Dealing with recurrent, current chronic pain? Is pain all in the mind? Wondering how different techniques are helping your pain? We have Dr. Alex Anderson, Board-Certified Clinical Specialist in Orthopaedic Physical Therapy, on to break down the shifts in pain science and why pain is important.  Using the biopsychosocial model, Dr. Alex addresses pain through a biomedical perspective, and how psychosocial factors can affect pain perception too. Then, she dives into chronic pain and how pain is interpreted in the brain through inputs of threat stimuli. Discussing chronic pain modulation, she dives into the physiology of  Fibromyalgia and how plasticity in the brain makes pain plastic too! Finally, she provides insight into how manual therapy techniques modulate pain, specifically looking at joint mobilizations, trigger points, and dry needling. Let's dive into the science of pain! Coba Board Discount: Feeling your low back? Grab your Coba Board. Get your glutes activated optimally during deadlifts and squat variations and get a great full-body resistance workout by activating the core activating and firing up the upper body. Load up the body effectively and safely with your very own lightweight and easily storable Coba Board, using code ‘OPTIMAL‘ to get 15% off at checkout. What You Will Learn in this Interview with Dr Anderson: 4:07 - Consent on pain education 6:23 - Shifts in pain science & do we need to get rid of pain? 9:51  - Contributors to pain 12:35 - How the Central Nervous System works 14:46 - Brain & Physiology of Chronic Pain 18:54 - Fibromyalgia 20:21 - Plasticity of pain 23:39 - How do manual therapy techniques and tools help pain? 26:30 - What is manual therapy doing physiologically in the body? 32:18 - What are Joint Mobilizations? 33:47 - Dry Needling 39:27 - How do trigger points form? 43:03 - How does acupuncture differ from dry needling? 45:00 - How Dr. Alex is exploring her pain 49:58 - Learn more with Dr. Alex Items mentioned: Dr. Alex's Website Dr. Alex's Instagram To learn more about Dr. Alex and view full show notes, please visit the full website here: https://jen.health/podcast/171 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.

Bloated often? Dr. Jen & Dr. Dom break down the anatomy and different components of the gut. After discussing their experiences with gut issues, they dive into how gut mobility and motility relate to fascial connections.  By describing different manual techniques to help reduce that bloat, they hone in on the importance of diaphragmatic breathing and the role of the nervous system, as well as different movement patterns that can ease the pressure in the gut. Free Week on Jen Health! Are you someone who needs a plan to get going? Worried about accountability or the ability to stay consistent? Come join our Jen Health membership and we will remove the thinking for you! There are 12 plans that you get access to based on what your main painpoints or target areas are. The best part, you can get a FREE WEEK when you sign up! Come join the community today! You could even grab a special discount using code OPTIMAL at checkout. What You Will Learn In This PT Pearl: 02:55 - What is Motility? 03:55 - Dr. Jen's twisted colon 08:20 - Dr. Dom's Inguinal Hernia 12:05 - Gut Fascia 14:15 - How Breath is a gamechanger for bloating 18:46 - Gut Massage for large intestine mobility 21:53 - Elongating abdomen in a relaxed position 23:27 - Going upside down Watch Episode 170 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/170 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.

Whether you are looking to get pregnant in the near future, are pregnant, or are due soon, Dr. Breanna covers it all in the interview. As a board certified physical therapist with post-doctorate training in obstetrics and pelvic health, and a mother of three, she dives into the lack of education about the birthing process and where you can find resources to get educated. As she rides the wave of her birthing experiences and the differences between them, she dives into the psychological and physical trauma she experienced. Explaining the roles of doula, the OBGYN, and the midwife in the birthing process, Dr. Breanna explains the importance of finding the most optimal birthing position for you. Then, she dives into tools to prepare the body for labour, what tears are normal and of concerns post-partum, diastasis and prolapse, as well as Episiotomy. In light of preventing pelvic floor and core dysfunction, she provides her best core cues and how you can prevent dysfunctional tears post-partum. Lean into how Dr. Breanna navigated her birthday and her expert advice! What You Will Learn in this interview with Dr. Breanna Welsh 3:49 - Dr. Breanna identifies the differences between her 3 births 7:46 - Why is there lack of knowledge on how to birth 10:10 - Resources for birth & pregnancy 12:34 - What is a Doula? 16:00 - Dr. Breanna’s Trauma during birthing  21:00 - Why is birthing in your back common & recommended? 23:33 - Positons for birthing 26:04 - Tools to prepare your body for birthing  31:06 - Is diastasis and prolapse normal during pregnancy? 32:52 - When should you see a pelvic floor therapist? 35:38 - Differences in dysfunction with multiple births & prolapse 38:17 - Cues for pelvic floor and core awareness 42:20 - What is an Episiotomy? 44:09 - Preventing the risk of tears during birthing 47:30 - Did Dr. Breanna predict her third pregnancy accurately? 54:25 - Finding what works for you is key 56:11 - The importance of support Items mentioned: Dr. Breanna’s Website Dr. Breanna’s Services Dr. Breanna’s Instagram  DocJen’s Diaphragmatic Breathing with Resistance Band Go here for full show notes and resources: https://jen.health/podcast/169 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.

New Year, New You? Creating new year resolutions? Perhaps not. It’s not about re-inventing yourself or changing who you are, but about how you develop and grow everyday. As DocJen says, “It’s about continuing to be aware and create evolving pattern of YOU throughout the years.” DocJen & Dr. Dom dive into how you can make sustainable goals for the new year! Debunking expectations typically seen in many personal development programs, they dive into their method of couple goals and how writing down affirmations can be empowering. Using their own examples, they explain their process in creating goals and how you can begin to get REAL with your goals this year. With emphasis on the 1% rule to create small and achievable steps to your final goal, try rid failure and hone in on awareness and accountability. Let’s let go of perfection and dive into 4 ways you can optimize each month. What You Will Learn In This PT Pearl: 2:05 - Method of Couple Goals 5:08 - What you get told at personal development programs 5:55 - Is writing down affirmations helpful? 6:44 - How do we set up our goals? 11:26 - Get real with your goals 12:39 - Failure is a tricky word 14:00 - The process of continual assessment with accountability partner 15:26 - Accountability for Dr. Jen 17:21 - Consistency 19:07 - Let go of perfection 20:00 - Sunmarizing key takeaways Watch Episode 168 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/168 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.

Heard of the attachment theory? Perhaps sacred union? Wanting insight into the psychology of cheating and sex addiction? Sick of social pressures influencing your relationships? Curious about freedom in a relationship? We have Stefanos Sifandos to discuss the intricacies and aura within relationships as he leans into the vulnerability and humility that comes through his story of childhood trauma manifested through behaviors of sex addiction and cheating. After riding the wave of his coming-of-age journey epiphanic perspective, he explains how he found health within his relationships by living what he preached. He provides insight into finding freedom within a relationship and inviting trusted individuals in to help you see parts of yourself you can’t see. By honing in on awareness as the first step, he provides an example of shifting into embodied action and how you can lean into your own healthy relationship. Then, Stefanos dives into how you can navigate resistance against open expression within a relationship and how you can identify if couple’s work or self work is needed to help a relationship heal through the attachment theory. Finally, Stefanos defines Sacred union in his words and how it relates to sacred sexuality. Let’s unpack all things relationships with Stefanos! What You Will Learn in this Interview with Stefano: 2:00 - Why did Stefanos choose to work with relationships 6:36 - Living what you preach 11:18 - Where cheating stems from & Stefanos journey with sex addiction 17:38  - How to define freedom in a relationship 20:27 - Seeing parts of you that you can’t see 23:08 - “We need more than awareness, but awareness is a great starting point” 25:06 - Example of shifting from awareness & installing consistent, embodies action in life 26:57 - What defines a healthy relationship? 28:47 - What to do if open expression is met with resistance in a relationship? 32:11 - Self-work versus couple work 34:00 - Defining the attachment theory 37:34 - What is Sacred Union? 42:02 - Are Sacred union & sexuality related? 43:15 - Get coached by Stefanos & learn more! Items mentioned: Stefanos's Website Stefano's Program Stefano's Coaching Stefano's Instagram To learn more about Stefanos and view full show notes, please visit the full website here: https://jen.health/podcast/167 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.

Been diagnosed with Spinal Stenosis? Fear loading the spine or moving around it? DocJen & Dr. Dom dive into what’s happening with the spine when diagnosed with Spinal Stenosis, the research around its prevalence, and who may be more prone to the diagnosis, explaining the potential causes of Spinal Stenosis. They explain Spinal Stenosis as an extension-based diagnosis that requires flexion-based treatment, the role core exercises play in treatment protocol, whether inversion tables are necessary, and how posture relates to Spinal Stenosis. They present the research on physical therapy versus surgery protocols for treating Spinal Stenosis, and what you can begin to do to address it. Let’s dive in! Coba Board Discount Feeling your low back? Grab your Coba Board. We hear our community share their stories about how using the Coba Board has changed their low-back pain game. How? By truly activating your glutes. it’s time to feel something different. Work with different resistances and a specially shaped board to help you activate your glutes, safely load your spine, and prevent your low back or quads from overcompensating.  Use code  ‘OPTIMAL’ at checkout . What You Will Learn In This PT Pearl: 2:55 - What is Spinal Stenosis? 4:45 - Where does Stenosis occur? 5:57 - Why does growth occur and what does that mean? 7:39 - Do you really need inversion tables? 9:35 - Research around spinal stenosis 11:08 - Causes of Stenosis 15:11 - Stenosis is an extension-based diagnosis 16:22 - Will core exercises heal your spinal stenosis? 18:45 - How does posture relate to stenosis? 19:14 - Research on  physical therapy vs surgery for stenosis 22:43 - Treatment/ Avoiding spinal stenosis Watch Episode 166 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/166 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.

Sick of social pressures influencing your relationships? Curious about how to overcome arguments in relationships? Want to understand the difference between momentary infatuation and reality? Curious about true love? Feel like your past is getting in your way of a successful relationship? We've got you covered with an insightful interview with Christine Hassler. Firstly, Christine discusses how to separate your relationships from socio-cultural expectations and how to best navigate whether a relationship is real, true, and what you're called for through the way you feel. Furthermore, she shares her best tips in unpacking yourself and that manifests in what it feels like to be loved. Then, she gets into the nitty-gritty about hardships and arguments in relationships, how she defines healthy fighting, and her best tips to getting through downtimes in relationships. Without repressing or recycling emotions, Christine promotes the idea of "feeling your feelings," explaining the vulnerability and your inner-critic voice, FInally, she explains 4 stages to establishing the most optimal relationship for you! Let's dive in! What You Will Learn in this Interview with Christine Hassler 2:44 - Social pressures around stages within relationships 4:23 - Being wrapped up in the moment and infatuation vs knowing what you called in and reality 7:23 - Being yourself and what it feels like to be loved 10:26  - Getting through the hardships in relationships 12:17 - Defining healthy fighting 17:47 - Feeling your feelings 26:37 - How to present vulnerability within a relationships 20:26 - Tips on navigating our inner critic voice 35:18 - Building a relationship with your inner-critic 39:00 - 4 factors to call in an optimal relationship 47:38 - Learn more with Christine Items mentioned: Christine Hassler's Podcast Christine Hassler's Courses Coaching with Christine Hassler Christine Hassler's Events/ Retreats Christine Hassler's Instagram To learn more about Christine and view full show notes, please visit the full website here: https://jen.health/podcast/165 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 how to find a good physical therapist? DocJen & Dr. Dom have got you covered with their best tips to finding the best physical therpist for you. Providing you with a few questions that will help you understand a physical therapist's approach, method, and understanding, they discuss the importane of education, the ability to listen, and how they use in-clininc tools. Then, they describe what physical therapy actually is, and how home exercises may differ from in-clinic experiences. Dr. Dom hones in on behavior changes as Dr.Jen explains the purpose and intention behind physical therapy. Finally, they discuss the nuances in insurance versus cash-based physical therapy, and reassure that switching professionals is okay! Let's dive in and unravel the power of comnection between you and your physical therapist! Looking for a go-to and on-the-go snack? We've got you covered with a discount code for Paleo Valley Protein Bars and Beef sticks. With an emphasis on whole and natural foods that you can pronounce, curb your cravings, get satiated, and consume a complete protein source when you grab a snack the next time! Use code ‘OPTIMAL’ at checkout (affiliate code). What You Will Learn In This PT Pearl: 2:45 - What to look out for when finding a physical therapist 4:20 - Our number 1 referral method 8:13 - The importance of education and "why" 9:40 - The importance of listening 11:02 - Passive followed up by active? 12:19 - What is Physical Therapy 13:13 - In clinic exercise vs at-home exercise 15:41 - Behavior Change 16:45 - Physical therapists don't fix, but facilitate the journey 20:18 - Cash-based physical therapy 21:53 - It's okay to switch professionals & realizing the power of connection Watch Episode 164 on Youtube For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode164/ 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.

Considering Knee Replacement? Wanting to delay getting knee surgery, but don’t know where to start? Curious about the best way to manage swelling? Unsure which experts are reliable online? We have Dr. Kelly Starrett back on the podcast to provide you an insightful rundown on his journey with his knee replacement journey, and how you can optimally navigate online education to optimize your health. With an overemphasis on the ways in which function drives purpose, Dr. Kelly speaks into the importance of education, honing in on finding independence within your own health. Furthermore, he provides his expertise in navigating trustworthy and reliable information online. Then, Dr. Kelly walks the path of his knee journey, having pushed off knee replacement surgery for 7 years, and why he decided to eventually get surgery after years of training for function. Honing in on educating for function after surgery, Dr. Kelly debunks myths around icing and rest and provides the truth surrounding optimal rehabilitation. Finally, Dr.Kelly provides his top tips for navigating knee trauma, injury, and surgery. Let’s dive into myth-busting, the role of function in rehabilitation,  managing “expert” information online, and how you can make the most optimal decision with the best mindset about your health independently! VivoBarefoot Discount Wondering why Kelly Starret is always Barefoot? We can gain so much input and stimuli from the ground and our environment through our feet, all influencing contributing to our mechanics and coordination up the chain. It’s time to truly feel the ground with a zero-heel drop and a wide toe box, liberating your toes and allowing them to truly support your movement. Treat yourself to a pair of VivoBarefoot Shoes or gift a pair this holiday season, using our podcast code to get 15% off using code “TOB”. **Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund. What You Will Learn in this Interview with Dr Kelly Starrett: 3:06 - How can we better educate the public to find independence in health 7:30 - Do doctors really know best & how to navigate advice on the internet 11:56 - Dr. Kelly’s knee surgery journey & transparency 20:04  - Can you put off getting surgery? 24:53 - Creating a healthier environment around your tissues 29:07 - Educating for function after surgery 33:42 - Private sectors of health vs systems 39:19 - Similar experience to Kelly? How can you get back to function 43:43 - Function drives purpose 45:10 - Learn more with Kelly Get the full show notes and resources here: https://jen.health/podcast/163 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 High Arches? You’re in luck. DocJen & Dr. Dom provide insight into when you should address your high arches. They explain the importance of focusing on function, rather than structure. They describe the different types of high arches and their prevalence. Dr. Dom shares his journey with flat feet and how he is navigating function in his feet again, discussing the interaction between foot and ankle mobility. They provide their best tips and exercises for high arches, honing in on the conventional show may be doing more harm than good. Spend more time barefoot, liberate your feet, and gain awareness of your feet again! Let’s dive in. VivoBarefoot Discount If your high arches are influencing symptoms or creating dysfunction in your life, Dr. Dom can relate. VivoBarefoot shoes have made an immense difference in his life as he navigates optimal function with high arches. Allow your toes to breathe, and give your foot the space and environment to move through its full range, gain mobility, and strength from within. It was an absolute game-changer for Dr. Dom. Gain functionality back in your feet with VivoBarefoot Shoes! As a listener of the podcast, get 15% off using code ‘TOB’ at checkout . **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: 2:12 - What is Pes Cavis? 3:00 - When High Arches matter? 4:17 - What is high arch 5:25 - Why is the foot important 6:50 - Types of high arches 14:37 - How Dr. Dom navigates with High Arches 18:48 -  Is it your ankle or foot mobility affecting your squat? 19:40 - What Dr. Dom is currently working on to help his high arches 21:23 - How shoes can affect high arches 21:15 - Exercises for High Arches 25:55 - Why the conventional shoe may not be as supportive & research on running Watch Episode 162 on Youtube For research and full show notes, visit the full website at: https://jen.health/podcast/162 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.