Tune into optimal health where DocJen and Dr Dom dive into all things wrist health! DocJen and Dr Dom dive into the potential causes of wrist pain, the role of the elbow in wrist health and the best exercises to help optimize that wrist-elbow complex, considering compensation, the nervous system, and the range of motion. By providing your solution with exercises, they discuss the relevance of mobility and strength to build awareness and resilience in the wrists! 
Jen Health Discount:
Try something different. If you've been told to "stay away," "stop [x]," "try [x] and it has not worked," we're taking you back to the basics and back to the science. Jen Health was created so that you don't have to think but just show up from 5-15 minutes a day to work on your deep core, and functional mobility, and to understand stability and control through movement as yes, all these factors are staples to target exercises for a specific pain point. Educating you - the what and the why covered! This week only, take advantage of our massive discount of $159. You get all our plans for a full year of 11 plans for different plans with multiple phases, monthly webinars to continue your education and have your answers to your questions, as well as community! Click here to ⁠get access to the discount⁠!


What You Will Learn In This PT Pearl:
02:10 - Common diagnosis, symptoms and Anatomy of the wrist & elbow.
04:25 - Potential causes of your pain & Dr. Dom’s mom’s elbow journey
10:30 - Exercises to optimise your foot health.
06:48 - Wrist pain during resistance training?
09:20 - Nervous System Considerations.
15:22 - Are you ignoring your wrist health?
19:05 - Optimising elbow rotation health.


Previous episodes you may be interested in:

 ⁠⁠⁠⁠⁠⁠⁠Episode 19 - Wrist Discomfort⁠
 ⁠Episode 78 - Carpal Tunnel⁠
  ⁠Episode 118 - DeQuervain's Syndrome⁠⁠⁠⁠⁠⁠



To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/watch/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
For research and full show notes, visit the full website at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.docjenfit.com/podcast/episode340/

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/tobpodcast/message

340 | Our Top Tips to Improve Wrist & Elbow Health & Reduce Pain

Join top-40 Physical Therapy Influencer, Doc Jen, and her Physical Therapy husband Dr. Dom, as they bring you the body tips and PT Pearls you need to help you understand your body, relieve your pains and restrictions, and answer your questions. Along with expert guests, the goal of The Optimal Body is to help you discover what optimal means in your own body.

Health & Fitness

In this episode, DocJen and Dr. Dom delve into hip arthritis, focusing on its incidence and prevalence. They discuss key findings from the Framingham study, shedding light on the rates of hip arthritis and the predictors of its poor progression. They provide proactive measures to manage the condition, emphasizing the importance of supervision in treatment, addressing the considerations surrounding hip replacement surgery, and postures to avoid to prevent further aggravation, and a summary of the best strategies to manage hip arthritis effectively


Barefoot Mini-Course - DISCOUNTED PRICE SALE:
Experiencing aches, pains, and niggles in your feet and ankles. Join the ⁠Barefoot Mini-Course⁠ as it contains all the tools you need to assess what could be contributing to your aches and pains and what exercises are best for you to address those limitations! With educational videos, a workbook, and lifetime access, you will begin to feel something different and work towards your movement goals faster! Learn more about how to better take care of your feet, what type of shoes best support your outdoors, and how to reduce the pain you’re currently dealing with. ⁠JOIN US HERE⁠! Prices go up next week!


Naboso 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'.


Needed Discount:
Prenatal supplements? Male prenatal vitamins for sperm support. No unnecessary fillers at the highest quality of nutrients and it's all sustainably sourced! With 7x more choline, 6x vitamin B3, and 20x more vitamin B6, use code ⁠OPTIMAL⁠ for 20% off.


What You Will Learn in this PT Pearl:
04:53 - Incidence of arthritis.
07:28 - Framingham study
08:56 - Prevalence and rates of hip arthritis.
10:56 - Predictors of poor progression of hip osteoarthritis.
12:16 - What can you do?
15:26 - The power of supervision.
18:36 - Should you get a hip replacement?
21:56 - Postures to avoid.
23:56 - Summary of the exercises! 


To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠⁠https://www.youtube.com/watch⁠⁠⁠⁠
For the full show notes, visit the full website at: ⁠⁠⁠https://jen.health/podcast/358


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!

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/tobpodcast/message

358 | What To Do for Hip Osteoarthritis

In this episode, Dr. Stephanie delves into the various factors that influenced her career path and discusses the critical ways in which nutritional and training needs evolve as we age. She explains why you might notice weight gain in your 40s despite maintaining the same routine and explores the importance of meal timings and how to maximize the benefits of exercise. Dr. Stephanie also addresses the role of intermittent fasting, the benefits of HIIT and cardio as we get older, and how to determine the right cardio intensity for your fitness level. Finally, she discusses whether hormone replacement therapy is suitable for all women. Tune in to learn more from Dr. Stephanie!


Barefoot Mini-Course - EARLY BIRD SALE:
Experiencing aches, pains, and niggles in your feet and ankles. Join the Barefoot Mini-Course as it contains all the tools you need to assess what could be contributing to your aches and pains and what exercises are best for you to address those limitations! With educational videos, a workbook, and lifetime access, you will begin to feel something different and work towards your movement goals faster! Learn more about how to better take care of your feet, what type of shoes best support your outdoors, and how to reduce the pain you’re currently dealing with. JOIN US HERE! Prices go up next week!
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!


What You Will Learn in This Interview with ⁠Dr. Stephaine Estima⁠:
04:00 - What led Dr. Stephanie down her career path?
10:45 - Why do nutritional and training considerations change as we age?
13:15 - How do nutrition and training change?
21:50 - Why are you putting on pounds in your 40s with the same routine?
28:10 - Do meal timings matter and how do you maximise gains from exercise?
31:40 - Intermittent fasting? Should you do it?
38:38 - Can HIIT and cardio play a role as we continue to age?
42:40 - How do you calculate your cardio intensity?
44:15 - Should all women do hormone replacement therapy?
48:00 - Learn more with Dr. Stephanie!


To learn more about this episode⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/357


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!

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/tobpodcast/message

357 | Improve Your Metabolism, Body Composition and Pain during Perimenopauase and Beyond with Dr. Stephanie Estima

Heard of Dry Needling? DocJen and Dr. Dom give you the rundown on what Dry Needling is, the effect it has on the body physiologically, and who might need it! They discuss the limitations of measurement bias in research, the benefits of dry-needling, how long it lasts, and what it means to have expectations and beliefs about dry-needling, also considering the role of supervision and emotions. Let's dive into all things dry needling and what the systematic reviews say about Dry Needling!


⁠⁠⁠VivoBarefoot Discount:
Save your kids feet! Your feet have the components they need to support themselves! That's why we love ⁠⁠⁠⁠VivoBarefoot⁠⁠⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠⁠⁠TOB at checkout to get 15% off⁠⁠⁠⁠! Your foot and body will thank you (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.
Needed Discount:
Prenatal supplements? Male prenatal vitamins for sperm support. No unnecessary fillers at the highest quality of nutrients and it's all sustainably sourced! With 7x more choline, 6x vitamin B3, 20x more vitamin B6, use code OPTIMAL for 20% off.


What You Will Learn in this PT Pearl:
2:40 - What is Dry Needling?
5:30 - Dry needling - how is it used?
8:05 - Limitation of measurement bias
11:55 - Dry needling benefit
14:12 - How long does the benefit last?
15:20 - Expectations and beliefs of dry needling
19:13 - What the research says! Systematic reviews!
22:40 - Emotion ,Supervision, and Pain? 


To Watch the PT Pearl on YouTube, click here: ⁠⁠⁠https://www.youtube.com/watch⁠⁠⁠
For the full show notes, visit the full website at: ⁠⁠https://jen.health/podcast/356


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!

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/tobpodcast/message

356 | What is Dry Needling? When is it Beneficial?

Devin takes a deep dive into the complexities of sleep, beginning with his personal journey towards understanding its significance. He explores the development of insomnia and its implications for individuals. Continuing, Devin sheds light on the physiological processes our bodies undergo during sleep, emphasizing its importance. He also highlights common mistakes people make regarding sleep and offers insights into addressing these errors. Transitioning to practical advice, Devin shares screen recommendations and healthy sleep habits, along with tips for managing emergency sleep-related situations. He further discusses daytime practices to improve sleep quality and offers practical solutions for those with limited time. Exploring sleep aids, Devin examines the effectiveness of sleeping medications. Additionally, Devin discusses the impact of environmental factors on sleep, including the relevance of sound machines. He also addresses how menopause and hormonal changes can disrupt sleep patterns, as well as the role of movement in promoting better sleep. Let's dive in!


VivoBarefoot Discount:
Save your kids feet! Your feet have the components they need to support themselves! That's why we love ⁠⁠⁠VivoBarefoot⁠⁠⁠ because the shoes themselves help us gain mobility and strength in our feet. Live that barefoot life in style, choose VivoBarefoot and use code ⁠⁠⁠TOB at checkout to get 15% off⁠⁠⁠! Your foot and body will thank you (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.
Needed Discount:
Prenatal supplements? Male prenatal vitamins for sperm support. No unnecessary fillers at the highest quality of nutrients and it's all sustainably sourced! With 7x more choline, 6x vitamin B3, 20x more vitamin B6, use code OPTIMAL for 20% off.


What You Will Learn in This Interview with Devin Burke:
7:10 - What got Devin into the realms of sleep.
9:25 - How do you develop having insomnia?
12:47 - What our body is doing during sleep?
14:50 - Mistake you are making around sleep.
17:00 - The second mistake you are making to sleep.
19:02 - Screen recommendations and healthy habits for sleep.
21:25 - Emergency situations!
24:20 - What can you do during the day to sleep better!
28:45 - Don’t have time? Here are your practical solutions.
30:58 - Sleeping medications and aids.
32:06 - How much does your environment affect sleep quantity and quality?
36:15 - What about sound machines? Do you need one?
38:00 - Menopause an hormonal changes affecting sleep?
40:45 - How much does movement play a role in getting to sleep.
43:10 - Learn more from Devin.


To learn more about this episode⁠⁠⁠⁠ ⁠⁠⁠⁠⁠and view full show notes, please visit the full website here:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jen.health/podcast/355⁠⁠⁠


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!

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/tobpodcast/message

355 | Improving Sleep Quality and Quantity to Kick Insomnia with Devin Burke

Have you heard of Blood Flow Restriction? DocJen and Dr. Dom dive into the researcher who developed the method of Blood Flow Restriction training, their story of innovation and the science behind its effects on the body. Diving into its clinical implications associated with sarcopenia, cardiovascular complications, muscle growth and pain perception, they provide you with the latest research insights into Blood Flow Restriction Training. 


⁠⁠⁠LMNT Discount:
Fuel every system within the body and the brain by replenishing your electrolytes with LMNT! Get a free gift with every purchase and try some new flavors as you stay hydrated!

What You Will Learn in this PT Pearl:
1:50 - How BFR training was born?
6:00 - How BFR training affects age related muscle wasting? 
8:50 - How BFR supports blood pressure regulation 
10:40 - Protocals to stimulate BFR for muscle growth 
13:00 - BFR training and pain sensitivity 
16:50 - The importance of supervision 


To Watch the PT Pearl on YouTube, click here: ⁠⁠https://www.youtube.com/watch⁠⁠

For the full show notes, visit the full website at: ⁠https://jen.health/podcast/354


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!

--- 

Send in a voice message: https://podcasters.spotify.com/pod/show/tobpodcast/message

340 | Our Top Tips to Improve Wrist & Elbow Health & Reduce Pain

Download our free app to listen on your phone