In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, doctors of physical therapy, dive deep into the connection between menopause and women’s health, focusing on how estrogen affects muscle health, strength, and recovery. They break down the ways menopause and the surrounding hormonal shifts—peri-menopause, post-menopause, and postpartum—can impact muscle repair, strength loss, and injury risk. You’ll get actionable tips on exercise, health optimization for women navigating these hormonal changes. The hosts highlight the importance of self-compassion, rest, and adapting workouts for long-term health and functional strength, empowering women to thrive throughout every stage of life.

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!

**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's multivitamins. While women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 6000 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.

Strong Healthy Joints Course Discount:

Looking to build strength and muscle but need a plan to follow?! That is why we created Strong Healthy Joints! A 30 Day program with strength workouts that will have you in and out of the gym quick while still getting you the strength training you need! Come join now and grab a special discount with code OPTIMAL20at checkout!

Movement Rx Course:

Want a program focused more on longevity. Movement Rx is a program built in collaboration between Doc Jen and Dr Courtney Conley, DC, focused on improving your mobility, balance, stability, strength, and power with your movement longevity in mind! Wanting to move well at every stage in life, come join and get the early bird pricing while it lasts!

We think you’ll love:

• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

Find all the show notes and resources at https://jen.health/podcast/418

What You'll Learn:

2:09 Episode Focus & Estrogen Overview

5:14 Estrogen’s Role in Muscle Health

7:57 Menopause, Postpartum, and Muscle Loss

10:04 Multifactorial Causes of Muscle Loss Postpartum

13:24 Strength Training Recommendations

16:01 Rest, Recovery, and Nutrition

18:39 Rest as Progress & Social Support

19:48 Body Acceptance During Hormonal Changes

20:56 Hormone Replacement Therapy (HRT)

In this episode of The Optimal Body Podcast, hosts Doc Jen and Doctor Dom, Doctors of Physical Therapy, interview Julie Sawayah, co-founder of Needed. They discuss the critical gaps in prenatal nutrition, highlighting common deficiencies in standard prenatal vitamins and the importance of optimal dosing and quality ingredients in prenatals. Julie explains Needed’s approach to comprehensive, research-backed supplements for women and men, and emphasizes the role of education in empowering families to make informed health choices, especially within the area of nutrition for women. The episode also covers the expansion into postpartum and children’s nutrition, underscoring Needed’s commitment to supporting women’s health and nutrition and providing evidence based body tips at every stage.

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's multivitamins. While women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 6000 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.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout! 

• Needed Website
• Needed Instagram
• Needed Youtube
• Needed Facebook
• Needed Academy
• Needed Labs

• Get A Free Week on Jen Health!
• Pelvic Floor Foundations Course
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources, visit: https://jen.health/podcast/417

02:17 Julie and her co-founder’s personal experiences with nutrient testing and discovering widespread deficiencies.

04:29 Low barriers to entry in supplements, lack of research, and the need for higher standards.

06:48 Why quality and optimal dosing in prenatal vitamins matter for both mother and baby.

09:09 Julie reflects on Needed’s impact and supporting over 100,000 women.

11:11 Explanation of bioavailability, dosing, and why most prenatals underdose key nutrients.

13:30 How the body prioritizes baby’s needs and why optimal dosing is crucial for mothers.

16:39 Needed’s resources for comparing 75+ prenatal brands and how to augment deficiencies.

21:07 Vision for all prenatal vitamins to meet optimal standards in the future.

23:11 Why some prenatals omit key nutrients like choline and magnesium due to formulation constraints.

27:20 Clarifying high RDA percentages, safety, and the importance of not exceeding safe nutrient levels.

32:53 Risks of mineral deficiencies during pregnancy and their impact on women’s health.

34:58 How nutrition impacts sperm health and the recommended supplements for men.

40:51 Why today’s environment and food supply make supplementation more necessary than in past generations.

43:22 Julie’s perspective on beef liver as a supplement and why it’s not a substitute for a prenatal.

47:30 Needed’s efforts to educate practitioners and consumers through Needed Academy.

51:01 Introduction of cognitive support and other products for postpartum and later life stages.

In this episode of the Optimal Body Podcast, Doc Jen PT, DPT and Dr Dom PT, DPT, physical therapy experts, compare high-intensity interval training (HIIT) and sprint interval training (SIT), answering questions from their Jen Health community. They discuss the benefits and challenges of each method, especially for women in perimenopause and post-menopause, and emphasize the importance of individualizing workouts for optimal health. The hosts offer practical advice on balancing HIIT and SIT with other exercise modalities and physical activity, highlight the significance of recovery, and encourage listeners to find an approach that supports their unique health needs and goals to best support overall health optimization.

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!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

LMNT Electrolytes: Free Gift with Purchase!

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 signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!

We think you’ll love:

Jen Health High Intensity Plan

Jen’s Instagram

Dom’s Instagram

YouTube Channel

For full show notes and resources, visit: https://jen.health/podcast/416

What You Will Learn: 

1:43 Introduction to the HIIT vs SIT topic, social media influence, and relevance for perimenopausal/postmenopausal women.

2:52 Clarifying the benefits of HIIT, addressing misconceptions, and emphasizing not demonizing any exercise form.

3:42 Explanation of Sprint Interval Training (SIT), its structure, and exercise examples.

6:58 Comparison of energy expenditure, session length, and rounds for HIIT and SIT.

08:18 How HIIT and SIT affect bone density, especially for women in perimenopause and post-menopause.

09:56 How hormonal changes in women affect suitability of HIIT vs SIT.

12:13 SIT as a lower-stress, high-benefit protocol for VO2 max, insulin sensitivity, and lean mass.

13:13 Summary of Dr. Stacey Sims’ research and recommendations for SIT in midlife women.

14:55 Importance of exercise modifications and gradual progression for all ages and abilities.

17:36 Risks of excessive HIIT, signs of overtraining, and benefits of diversifying exercise routines.

In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom welcome Gina Conley, founder of MamasteFit, to discuss prenatal exercise and postpartum fitness. Gina shares her personal journey, debunks common myths about exercising during pregnancy, and highlights the importance of tailored movement for pelvic health and pain relief. The conversation emphasizes listening to one’s body, gradual postpartum recovery, and the need for compassionate self-care. Together, they encourage expectant and new mothers to embrace prenatal exercise, challenge outdated advice, and celebrate the strength and resilience of the postpartum body. When it comes to women's health and fitness, specifically prenatal exercise expertise and postpartum movement rehab, there aren't many better than Gina.

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!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

• "Training for Two" Book
• MamasteFit Website
• MamasteFit Instagram
• MamasteFit Youtube
• MamasteFit Facebook

• Get A Free Week on Jen Health!
• Pelvic Floor Foundations Course
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources, visit: https://jen.health/podcast/415

04:28 Gina shares her first pregnancy experience, lack of resources, and how she started MamasteFit.

07:24 Gina describes forming a supportive community of new moms and developing her fitness programming.

09:54 Discussion of prevalent myths about exercising during pregnancy and why they are untrue.

13:24 Clarifies safe exercise practices, including laying on your back, twisting, and avoiding high fall-risk activities.

19:21 Advice for both sedentary and active individuals on starting or modifying exercise during pregnancy.

24:47 Discussion on how symptoms can change with each pregnancy and the importance of exercise for support.

26:05 Gina explains the role of myofascial slings in preventing pelvic pain and supporting the body during pregnancy.

32:40 Debunking the usefulness of Kegels and outlining more effective pelvic floor and mobility exercises.

40:34 Advice on prioritizing rest, gentle movement, and self-compassion in the early postpartum period.

43:17 Suggestions for gentle mobility, supportive garments, and gradual return to activity after birth.

47:27 Writing the Book: “Training for Two”

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom explore the benefits and considerations of using weighted vests during walking, especially for individuals in menopause. They discuss how weighted vest walking can help improve bone density, especially for women post menopause, and offer practical tips for safe use. The hosts emphasize that while weighted vests can enhance fitness routines, strength training remains essential for bone health. They highlight that the "best" exercise tends to be the one that you enjoy the most and are able to stay the most consistent with. The episode provides actionable advice for listeners interested in boosting their health through walking and strength training.

Jen Health Annual Membership Discount:

Don’t miss out! We are having a massive discount on our Annual Membership on Jen Health! As our podcast listener, you’ll get the best discount of all using code OPTIMAL10 at checkout! If you’ve been considering getting started on one of our 12 Therapy Plans, now is the time! You’ll get over a 50% discount when you use OPTIMAL10 to start your free trial of the Annual Membership. Come move with us!

LMNT Electrolytes: Free Gift with Purchase!

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 signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!

• Strong Healthy Joints Program
• Jen Health Membership Discount
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources, visit: https://jen.health/podcast/414

03:27 Weighted Vests and Bone Density in women surrounding menopause

05:36 Why Weighted Vest Walking is Trending

06:53 Calorie Burn and Weighted Vest Guidelines

08:46 Bone Density Benefits and Research

09:49 Research Study: Protocol and Results

11:03 Comparing Weighted Vest Walking to Strength Training

14:18 Cardiovascular and Calorie Burn Comparisons

16:14 Bone Density: Strength Training vs. Weighted Vest Walking

19:16 Combining Weighted Vest Walking with Strength Training

In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom interview Dr. Emily Splichal, a functional podiatrist, foot health expert, and author of "Sensory Sapiens." They discuss the vital role of sensory awareness—especially through the feet—in movement, emotional well-being, and fall prevention. Dr. Splichal shares practical tips for enhancing sensory connections, highlights the impact of footwear on foot health, and encourages listeners to integrate sensory practices into daily life for improved balance, confidence, and overall health. The episode emphasizes the powerful link between body awareness and holistic well-being at any age.

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!

**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's multivitamins. While women are supported by egg quality supplementation, CoQ10, prenatal Omega 3, iron, and choline in tablet or powder form. Used by over 6000 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.

Sensory Sapiens Book:

Wondering how improving our sensation optimizes our whole body health? Furthermore, wondering how the feet play a pivotal role in this sensory journey? Look no further! Go grab Sensory Sapiens, written by our guest Dr Emily Splichal, and learn how to unlock the secrets of sensation. This book is practically a how-to guide on taking a deep dive in the the sensory abilities stored in your body! Grab your copy!

• Sensory Sapiens Book
• Dr. Emily's Naboso Youtube
• Dr. Emily's Naboso Website
• Dr. Emily's Naboso Facebook
• Dr. Emily's Website
• Barefoot Strong Guide - Order Now!

• Get A Free Week on Jen Health!
• Barefoot Mini Course
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full episode show notes and resources, visit: https://jen.health/podcast/413

02:20 Dr. Emily shares her journey from focusing on feet to exploring broader sensory and emotional aspects of movement.

06:25 Exploration of how humans experience the world through sensation and the importance of sensory awareness.

08:52 Discussion on fascia’s sensory role, its connection to emotion, and the interplay between movement and mental health.

12:12 How chronic pain and tightness in fascia relate to mental health and the importance of bodywork.

16:05 How to approach bodywork and movement with a sensory focus, including self-practices and intent.

21:00 The value of being present, reducing distractions, and practical tips for daily sensory connection.

25:51 How the brain integrates multiple sensory inputs and the concept of sensory stacking for enhanced awareness.

29:04 The feet’s role as a gateway to the nervous system, their sensory and fascial connections, and emotional anchoring.

34:13 The importance of toe splay, toe socks, and how opening the toes can aid emotional healing.

36:52 Explanation of body schema, its role in balance, and how sensory-rich training can prevent falls.

41:32 Encouragement that it’s never too late to start sensory practices, with practical tips for older adults.

43:45 Advice on making sensory health a seamless part of daily life through small, thoughtful changes.

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom, doctors of physical therapy, discuss how medical diagnoses like "degenerative disc disease" and "chondromalacia patella" can be misleading, unnecessarily alarming, and detrimental to our optimal health journey. They explain that imaging often shows abnormalities in people without pain, emphasizing the importance of focusing on pain management and functional improvement through progressive exercise rather than labels. The hosts encourage listeners to seek education, community support, and conservative treatment options, reminding them that diagnoses and imaging results do not define their health or recovery potential. They want to stress that this is a key tip that can help with health optimization.

Pelvic Floor Foundations Community Challenge!

We just got started with a HUGE community on our Pelvic Floor Foundations course to move through it together this month! If you missed out on the Early Bird Discount, not to worry! As a podcast listener, you can use code OPTIMAL20 to still get the Early Bird price! Hundreds of people will be moving through this together over the next couple of weeks. There is even a private Instagram chat available to have your questions personally answered by Doc Jen! Come joint us!

LMNT Electrolytes: Free Gift with Purchase!

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 signaling, smooth muscle contractions, unnecessary fatigue, aches and pain, brain fog, and recovery! Get a free gift with every purchase and try some new flavors as you stay hydrated! ⁠⁠⁠⁠Get Your Free Gift!

• Pelvic Floor Foundations
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources go to https://jen.health/podcast/412

2:45 Discussion on how overused diagnoses and imaging can be more harmful than helpful.

3:22 Explaining that age-related changes on imaging are common and not always linked to pain.

4:21 How people identify with diagnoses and the importance of not letting them define you.

6:32 Research shows structural knee changes are common and not always related to pain; term “chondromalacia patella” is outdated.

7:57 Studies show patellar alignment changes on MRI have minimal association with pain or function.

9:53 A listener’s story about anxiety from imaging results and the pitfalls of overemphasizing degenerative disc disease.

11:51 Studies show high rates of disc herniation and degeneration in people without back pain.

14:48 Rotator cuff tears are common on imaging, often found in people without shoulder pain.

16:04 Routine imaging for shoulder pain is discouraged unless there are specific severe symptoms.

19:20 “Shoulder impingement” is often misdiagnosed; structural changes don’t always cause pain.

21:01 Research shows surgery for impingement isn’t always better than physical therapy.

22:49 A listener avoided surgery and recovered from a severe disc herniation with time and rehab.

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom, both doctors of physical therapy, delve into the critical first thousand days of a child's life, from conception to two years old. They highlight the importance of prenatal and postpartum nutrition for women's health. Guest speaker Dr. Federica Amati, head nutritionist at Zoe, emphasizes the lasting impact of early nutritional choices on a child's health. She discusses creating a supportive food environment, fostering intuitive eating in children, and the importance of nutrient-dense foods. The episode offers practical health tips for parents to promote lifelong healthy eating habits. Dr Amati is truly a leading voice in advancing women's health and nutrition.

Pelvic Floor Foundations Community Challenge:

Community Challenge Time! If you are someone looking for some more connection with your pelvic floor, but don’t know where to start, we have the perfect course for you! Our Pelvic Floor Foundations Course on Jen Health offers a deep dive exploration into your pelvic floor connection. It will help you build and develop dynamic and integrated function when it comes to how your pelvic floor works within your movement patterns. The course is on Early-Bird Promo this week only! As a podcast listener, you can get a special discount using code PELVICVIP at checkout. Learn more and sign up here!

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's 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.

• Dr Federica's Instagram
• Dr Federica's Website
• Learn More About ZOE
• ZOE Science and Nutrition Podcast

• Free Week of Jen Health Membership
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources, visit: https://jen.health/podcast/411

04:29 Dr. Amati emphasizes the importance of the first thousand days in shaping a child's future health.

06:56 Dr. Amati explains the concept of "windows of opportunity" in early life nutrition and health.

08:29 Discussion on the significance of nutrition in the 90 days before conception for both partners.

10:42 Dr. Amati highlights the importance of nutrition in building the baby and placenta during pregnancy.

12:55 Dr. Amati discusses the detrimental effects of added sugars during pregnancy on future health.

14:30 Importance of iron and nutrient-dense foods in a pregnant woman's diet for optimal health outcomes.

16:14 Higher consumption of ultra-processed foods during pregnancy worsens outcomes for mothers and children.

19:04 Following a Mediterranean diet improves fertility and pregnancy outcomes, supported by extensive research.

23:44 Good nutritional status before conception aids embryonic development and supports early pregnancy health.

25:53 Cold foods and bland options can help manage pregnancy-related nausea and ensure nutrient intake.

29:41 Mode of delivery affects gut microbiome exposure, impacting the baby's immune system development.

32:23 Breast milk provides essential nutrients and immune support, acting as a secondary immune system for newborns.

34:25 Comparison of breastfeeding education and practices in different countries, emphasizing community support.

39:16 Explanation of how a baby's nutrition in early life affects their immune system and allergy risks.

41:20 Recommendation for early introduction of allergens to potentially reduce allergy risks in children.

42:26 Encouragement to wean babies on whole foods instead of processed baby food products.

44:31 Discussion on the prevalence of ultra-processed foods in children's diets and its implications.

47:31 Advice on allowing toddlers to make choices about their food to foster independence and agency.

49:20 Discussion on offering healthy food options to picky eaters and their natural hunger cues.

51:15 Importance of establishing a home food environment that encourages healthy eating habits in children.

54:50 Building an environment that supports health, including food choices and lifestyle adjustments.

Also in this episode: optimal health, health optimization, prenatal nutrition, postpartum nutrition, body tips, women's health and fitness

In this episode of the Optimal Body Podcast, co-hosts Doc Jen and Doctor Dom, both doctors of physical therapy, explore essential foot health topics, focusing on bunions and plantar fasciitis. They discuss the benefits of toe spacers, the importance of foot strength and stability, and how exercise can potentially reverse bunions. They emphasize understanding foot health's role in overall body function and offer practical advice for managing foot conditions. The more we learn about the feet, the more we understand how it impacts our functional independence and health optimization journey. This episode is a must-listen for women looking to enhance their foot health and overall well-being.

Pelvic Floor Foundations Discount:

If you are someone looking for some more connection with your pelvic floor, but don’t know where to start, look no further! We are starting a community challenge with our Pelvic Floor Foundations Course and go on a deep dive exploration into your pelvic floor connection. It will help you build and develop dynamic and integrated function when it comes to how your pelvic floor works within your movement patterns. We will be starting all together on June 8th and our Early-Bird discount ends soon! Come join us and feel the difference you can make in your pelvic health!

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's 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.

• Pelvic Floor Foundations
• Plantar Fasciitis Guide
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources, please visit: https://jen.health/podcast/410

3:05 Discussion on foot health's complexity and its significance in daily life.

6:24 Study findings on how toe spacers can help improve bunions and toe alignment.

7:52 Discussion on foot structure and how traditional footwear affects foot health.

9:49 Addressing the possibility of calming and potentially reversing bunions through exercises.

12:14 Critique of the belief that bunions cannot be changed and encouraging proactive care.

14:39 Beginning the discussion on plantar fasciitis and its underlying causes.

16:46 Emphasis on the necessity of movement in the healing process for plantar fasciitis.

19:10 Techniques for strengthening the foot, including heel raises and toe elevation.

20:15 Importance of analyzing walking patterns and their effects on foot health.

22:25 Advice on maintaining foot health and strength during pregnancy.

In this episode of the Optimal Body Podcast, hosts Dr. Jen and Dr. Dom, doctors of physical therapy, welcome Dr. Jessica Knurick, a registered dietitian with a PhD in physical activity, nutrition, and wellness. The discussion focuses on pregnancy and postpartum nutrition, debunking common myths and providing evidence-based guidelines on nutrition for women throughout different phases. Dr. Knurick emphasizes the importance of personalized nutritional support, addressing nutrient deficiencies, and clarifying misconceptions about foods like deli meats, fish, and caffeine. The episode also covers gestational diabetes, formula feeding, and optimizing breast milk supply, aiming to empower women with reliable information for their perinatal journey to achieve optimal health for themselves and their families.

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's 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!

**Vivo offers a 100-Day trial period. If you are not completely satisfied, you can send the shoes back and get a refund.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all curated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

• Dr Jessica's Instagram
• Dr Jessica on TikTok
• Dr Jessica's Substack
• Dr Jessica's Facebook Page
• Dr Jessica's Blog

• Free Week of Jen Health
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources, visit: https://jen.health/podcast/409

07:05 Dr. Jessica discusses common myths surrounding food and nutrition during pregnancy.

10:32 Dr. Jessica highlights the importance of personalized dietary advice over blanket recommendations.

14:05 Current guidelines on caffeine intake during pregnancy are discussed, emphasizing moderation.

15:52 Discussion on the importance of third-party tested protein powders for pregnant women to avoid unlisted additives.

17:04 Exploration of the risks of consuming raw milk and cheese during pregnancy due to food borne illness.

19:04 Differentiation between raw fish and other food risks, emphasizing sourcing quality for sushi safety.

21:03 Explanation of the timing and process for gestational diabetes testing during pregnancy, including risk factors.

25:08 Discussion on the importance of understanding gestational diabetes testing as a positive identification, not a failure.

32:24 Debunking myths around food and activities claimed to induce labor, emphasizing evidence-based practices.

36:56 Transitioning to postpartum nutrition, discussing formula versus breastfeeding and common misconceptions.

42:10 Explaining the presence of seed oils in infant formulas and their nutritional relevance.

44:07 Discussing dietary strategies to optimize breast milk supply during the postpartum period.

46:59 Discussion on the pressures new moms feel to lose weight postpartum and the importance of focusing on health instead.