In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom explore the crucial role of doulas in the birthing process with Kelsey and Aurora from Soul Shine Birth. They discuss how doulas provide emotional, physical, and educational support during pregnancy, labor, and postpartum. The conversation highlights the benefits of having a doula, such as improved birth outcomes and a more empowered birthing experience. Kelsey and Aurora emphasize the importance of advocacy in hospital settings and the value of personalized care. They also introduce their comprehensive birth and postpartum courses, offering listeners a discount code for further learning.

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!

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.

Soul Shine's Resources and Links:

• Soul Shine's Website
• Soul Shine's Instagram
• Soul Shine's Blog

Get $50 off any of Soul Shine's in person or virtual services with code OPTIMALBODY.

We think you’ll love:

• Jen Health Membership Discount
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources, visit: https://jen.health/podcast/405

What You Will Learn From Kelsey and Rori:

3:27 Jen shares her positive experience with doulas and their role in birth support.

5:01 Discussion on the definition and historical context of doulas.

7:53 Kelsey explains the difference between doulas, midwives, and OBs.

10:08 Kelsey shares data showing improved birth outcomes with doula support.

11:40 Discussion on how doulas support partners during the birthing process.

15:15 Discussion on how doulas advocate for mothers in various birth environments.

18:22 Discussion on how interventions can lead to cesarean sections and the importance of informed choices.

20:59 Selecting a supportive provider is crucial for a positive birth experience and aligning with birth preferences.

24:57 Choosing the right provider impacts birth outcomes; midwives often have lower intervention rates than OBs.

27:52 Choosing a doula should be about connection and comfort, not just certifications or experience.

33:41 Overview of the services provided by Soul Shine doulas, including personalized support options.

35:16 Insights into stages of labor, challenges, and how partners can support during birth.

37:27 Sharing personal experiences about the challenges and joys of new parenthood.

39:35 Exploration of how doulas assist families in developing flexible birth plans.

45:31 Discussing options for families concerned about the costs of hiring a doula.

In this episode of the Optimal Body Podcast, Doc Jen shares her postpartum journey following her second childbirth, a vaginal birth, contrasting it with her first cesarean experience. Joined by Doctor Dom, they discuss the physical and emotional challenges of postpartum recovery, emphasizing the importance of support, pelvic floor health, and proper nutrition. Doc Jen highlights the use of supportive products and the significance of a strong mindset. They also address managing an older child while caring for a newborn and the societal pressures on postpartum aesthetics. The episode offers valuable insights and encouragement for new mothers navigating their postpartum experiences.

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 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.

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!

We think you’ll love:

• Jen Health Monthly Discount
• Pelvic Floor Foundations Course
• Free Postpartum Guide
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

Head to this link for the full show notes and resources: https://jen.health/podcast/404

What You Will Hear in This Episode:

1:50 Doc Jen begins sharing her postpartum healing journey, contrasting it with her first childbirth experience.

3:11 Doc Jen discusses her recovery experience, including pelvic floor symptoms and healing from a vaginal birth.

5:01 Doc Jen highlights the supplements she's taking postpartum to support breastfeeding and overall health.

7:09 Doc Jen shares insights on her ability to have a vaginal birth despite previous cesarean concerns.

8:03 Doc Jen describes the early challenges of postpartum recovery, including fear of bowel movements.

9:51 Doc Jen discusses the mental challenges of postpartum recovery and the importance of mindset.

12:28 Doc Jen talks about the need for individualized recovery plans based on birth experiences and symptoms.

13:58 Doc Jen offers strategies for managing care of an older child while recovering postpartum.

16:25 Doc Jen discusses the advantages of vaginal birth, particularly in terms of mobility and recovery compared to cesarean.

17:48 She shares the emotional challenges of postpartum hormo...

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom engage in an enlightening conversation with Nikolina Lauc, CEO and co-founder of Glycanage. They explore the groundbreaking methods Glycanage uses to measure biological age through advanced blood biomarkers, focusing on glycans' role in inflammation and aging. Nikolina discusses the balance between genetic and environmental factors in aging, the potential for early disease prediction, and the importance of lifestyle choices. The episode emphasizes a proactive approach to health, offering valuable insights for women looking to understand and improve their biological age.

Full Body High Intensity Discount:

When we think about longevity, one of the most valuable forms of exercise is high intensity interval training. The research behind this method of exercise shows significant benefits to many different systems of the body that can help to promote longevity and healthy movement function late into life. You can come do the whole first 30 Days of our Full Body High Intensity Plan for only $20. Our whole community is focusing on going through this plan together. Just head to the link HERE and use code OPTIMAL at checkout to get the first month for only $20!

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!

Nikolina Lauc's Resources and Links:

• Glycanage Website
• Glycanage Instagram
• Glycange Youtube 
• Glycan Age and Low Back Pain
• Glycan Age and Disease Study
• Purchase a Glycanage Test

We think you’ll love:

• Jen Health Membership Discount
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources: https://jen.health/podcast/403

What You Will Learn from Nikolina:

3:53 Nikolina discusses how Glycanage differentiates its biological age measurement methods.

5:34 Discussion on the role of glycans in inflammation and how they change with age.

8:37 Nikolina discusses the balance between genetic and environmental factors in biological aging.

12:08 Exploration of how biological age relates to mortality and the development of diseases.

14:30 Discussion on how glycans can predict diseases like rheumatoid arthritis years in advance.

16:32 Nikolina addresses the current accessibility and future potential of glycan testing in healthcare.

17:50 Overview of advanced reports for medical professionals and the selection of diseases linked to inflammation.

19:02 Exploration of how utilizing biomarkers can lead to preventive healthcare and cost savings for the system.

22:03 Discussion of research linking chronic pain, inflammation, and biological aging, highlighting significant findings.

24:09 Examination of how stress and biological factors differ between genders in relation to inflammation and aging.

25:50 Insights from studies on PTSD and stress, showing its significant effect on biological age acceleration.

27:12 Nikolina shares her personal journey of stress, trauma, and its connection to physical pain.

30:21 Discussion on how understanding the psychological roots of pain can lead to effective management and relief.

35:41 Exploration of how lifestyle choices contribute to biological age, including a 96-year-old woman with no diseases.

38:08 Discussion on the misconception that professional athletes have lower biological ages compared to average individuals.

39:20 Findings on how different exercise types affect inflammation and biological aging among various groups.

43:41 Recommendations on combining dieting with exercise to effectively lower biological age.

46:31 Advice on personalizing exercise routines based on individual...

In this episode of the Optimal Body Podcast, Dr. Jen shares her inspiring journey of having a vaginal birth after cesarean (VBAC) for her second child, Luca. She discusses the emotional and physical challenges she faced, the importance of mindset and preparation, and the invaluable support from her midwives and partner, Dr. Dom. Dr. Jen emphasizes the significance of hydration, nutrition, and mental readiness during pregnancy and postpartum. Her story highlights the empowerment that comes from being informed and advocating for oneself, offering encouragement to women considering a VBAC. Join Dr. Jen and Dr. Dom for an insightful and heartfelt discussion on childbirth and motherhood.

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!

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.

Jen Health Discount:

It is Doc Jen's birthday month! To celebrate, Jen is inviting everyone to join her doing the Full Body High Intensity plan on Jen Health! You can get this full month plan for only $20 using code OPTIMAL at checkout. Just go HERE and sign up for the monthly membership. You get access to this plan and 11 other plans to help you start to move freely and confidently in your body. Come join us today!

We think you’ll love:

• Jen Health Monthly Discount
• Free Postpartum Guide
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources visit: https://jen.health/podcast/402

What you will hear in this episode:

2:18 Dr. Jen shares her decision-making process for choosing a vaginal birth after cesarean.

3:35 Dr. Jen explains how listening to other VBAC stories fueled her decision.

7:12 Importance of having supportive midwives and a positive birth environment.

9:06 Dr. Jen expresses her desire to avoid going past 42 weeks for delivery.

12:18 Description of Dr. Jen's experience with early labor symptoms and contractions.

14:14 Dr. Jen recounts the moment she realized her water broke during early labor.

18:01 Details about arriving at the hospital and the disappointment of only being two centimeters dilated.

20:22 Discussion on the importance of having a birth plan and necessary items for the hospital.

23:28 The role of support partners in advocating for the birthing person's wishes.

26:39 Details on the exciting progression of labor from two to six centimeters.

29:34 Dr. Jen discusses her mindset and goals for her VBAC journey, emphasizing acceptance and preparation.

31:38 Dr. Jen expresses her need for emotional support from Dr. Dom during the transition period in labor.

34:19 Jen transitions to pushing after getting out of the tub, focusing on positioning for effective delivery.

37:11 Dr. Dom contemplates the best position for Jen to push, considering both her wishes and the baby's needs.

39:03 Jen describes the intensity of the final pushes and the support from the medical team during...

In this episode of the Optimal Body Podcast, hosts Dr. Jen and Dr. Dom welcome Dr. Paige, an expert in vestibular therapy. They explore the vestibular system's role in balance and motion detection, and discuss common dysfunctions like vertigo. Dr. Paige shares her journey into vestibular therapy, emphasizing the quick fixes achievable for conditions like BPPV. She highlights the importance of consulting a vestibular physical therapist for accurate diagnosis and treatment. The episode also covers vestibular migraines, stress management, and holistic approaches to therapy, providing listeners with valuable insights into maintaining vestibular health.

Jen Health Membership Discount

Are there nagging aches and pains that have been preventing you from reaching your true movement potential? Unable to do some of the activities you would ideally like to because of these aches and pains? Now is the time to join the Jen Health Community where we help teach people to move freely and address the root cause of their aches and pains. This week only we have a huge discount on our Jen Health Annual Membership. As a podcast listener, we will sweeten the deal even more. Grab an extra $10 off using code OPTIMAL10 at checkout and start moving strong, mobile, and free with us today!

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!

Dr Paige's Resources and Links:

• The Dizzy Doctor Website
• Dr Paige's Instagram
• Free Phone Consult with Dr Paige
• Free Vestibular Wellness Community

We think you’ll love:

• Jen Health Membership Discount
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full Show Notes and Resources visit: https://jen.health/podcast/401

What You Will Learn from Dr Paige:

2:28 Dr. Paige's Interest in Vestibular System
Dr. Paige shares her journey and fascination with vestibular therapy, highlighting quick fixes for vertigo.

4:54 Understanding Vestibular Dysfunction
Discussion about when to seek help for vertigo and the importance of seeing a vestibular physical therapist.

6:43 Dizziness and Treatment Options
Dr. Paige advises on the importance of seeing a vestibular PT for comprehensive treatment of dizziness.

9:30 Common Misdiagnoses in Vestibular Dysfunction
Discussion on the prevalence of vestibular dysfunction and common symptoms experienced by undiagnosed individuals.

11:51 Holistic Approach to Treatment
Dr. Paige describes her holistic methods, including whole-body movement and tailored programs for patients.

14:10 Traditional vs. Holistic Treatment
Comparison of traditional medical approaches to vestibular symptoms versus Dr. Paige's personalized treatment strategies.

15:44 Vestibular Migraines Introduction
Dr. Jen prompts Dr. Paige to explain what vestibular migraines are and their implications.

18:30 Causes of Vestibular Migraines
Personality traits and hormonal components contribute to the development of vestibular migraines; stress is a major trigger.

20:06 Frequency of Vestibular Migraine Episodes
Episodes vary in frequency; some experience multiple episodes weekly while others have them monthly.

22:34 Nervous System Regulation Techniques
Examples of techniques like the 54321 method and breathing exercises to help manage symptoms.

25:46 Impact of Pregnancy on Dizziness
Hormonal changes during pregnancy may increase dizziness; symptoms can return postpartum.

30:21 Challenges in Diagnosing Dizziness
Vertigo is a symptom, not a diagnosis; accurate assessment is crucial for proper treatment.

32:30 Consequences of Untreated BPPV
Delay in treating B....

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom, both doctors of physical therapy, focus on the use of inversion tables for back pain relief. They explore the associated risks and short-term benefits of inversion therapy, emphasizing the importance of addressing the root causes of pain through active rehabilitation and lifestyle changes. The discussion encourages a holistic approach to health, combining practical advice with professional insights to promote long-term well-being.

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:

• Strong Healthy Joints
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources go to: https://jen.health/podcast/400

What you will learn:

2:01 Inversion Tables: Worth the Risk?

3:13 Description of inversion table therapy as a passive treatment for back pain and its effects.

5:15 Summary of studies comparing lumbar traction's short-term benefits versus long-term effectiveness.

6:16 Advice against relying solely on passive treatments like inversion tables for back pain relief.

7:31 Emphasis on understanding and addressing the root causes of back pain for effective treatment.

9:09 Promotion of a free e-book and course on understanding and addressing low back pain.

10:34 Discussion on a study revealing limited effects of traction on back pain relief and functional improvement.

11:34 Advice on seeking active treatments and avoiding excessive passive therapy for back pain.

12:46 Motivation for listeners to engage in exercise and movement to achieve long-term benefits.

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom chat with Lauren Papanos, a registered dietitian nutritionist, about nutrition and hormone health. Lauren shares her journey into the field, driven by personal experiences with hormone issues. They discuss the impact of chronic inflammation on conditions like PCOS and Hashimoto's disease, and the importance of comprehensive testing. Lauren offers practical advice on managing blood sugar levels, especially during pregnancy, and emphasizes the benefits of whole foods. The episode concludes with tips for affordable healthy eating and information on Lauren's resources for further learning.

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.

 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!

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!

Lauren's Resources and Links:

• Functional Fueling Website
• Lauren's Instagram
• Lauren's Youtube
• Functional Fueling Facebook
• The Strength in Hormones Podcast
• Inflammation Harmony Program

Grab a bonus $50 discount on Inflammation Harmony with code OPTIMALBODY at checkout!

We think you’ll love:

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

Get the full show notes and resources at https://jen.health/podcast/399

What You Will Lean from Lauren: 

3:20 Lauren's Passion for Nutrition
Lauren discusses her early interest in nutrition and hormone health stemming from personal experiences.

6:29 Lauren's Hormonal Issues
Lauren shares her diagnoses of PCOS, hypothalamic amenorrhea, and hypothyroidism.

9:36 Root Causes of Chronic Inflammation
Lauren explains environmental factors and dietary deficiencies contributing to chronic inflammation.

11:47 High-Performing Individuals and Health Issues
The hosts discuss the confusion faced by high-performing individuals experiencing health issues despite healthy habits.

14:22 Testing and Nutrition Guidelines for PCOS
Lauren emphasizes the need for appropriate testing and nutrition guidelines for individuals with PCOS symptoms.

15:39 The Importance of Root Cause Testing
Discusses the need for comprehensive testing beyond conventional healthcare to identify root causes of health issues.

18:36 Understanding Hormonal Testing
Emphasizes the significance of a complete hormone panel for accurate assessment of hormonal health.

21:41 Hormonal Changes During Pregnancy....

In this episode of the Optimal Body Podcast, co-hosts Doc Jen and Doctor Dom explore osteoporosis, emphasizing its impact on women as they age. They advocate for a comprehensive approach to bone health that goes beyond calcium supplements to include exercise, nutrition, and professional guidance. Doctor Dom explains the importance of loading bones through high-intensity training to stimulate bone density. Doc Jen highlights the benefits of combining axial loading with strength training. They also discuss the "Lift More" program, which has shown promising results in improving bone mass density. The episode concludes with an introduction to their "Strong Healthy Joints" program.

Stong Healthy Joints:

Come join us in a community challenge to build strength, feel confident in your body, and get rid of those pesky joint aches and pains. We will all be starting together on Monday, March 3rd, but now is the time to sign up! For this week only, we have an early-bird discount! This is a 30-Day program that you keep for life that will help you confidently build top end strength in your body! Get the early-bird discount now and come join our huge community building strength together! As a podcast listener, grab a bonus discount using code OPTIMAL10 at checkout!

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.

We think you’ll love:

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

For full show notes and resources, please visit: https://jen.health/podcast/398

What You Will Learn:

1:17 Significant statistics on fragility fractures due to low bone density in men and women.

2:33 Limitations of Calcium Recommendations

4:21 Impact of Hormonal Changes

7:09 Discussion on exercise considerations for individuals with low estrogen affecting bone density.

9:09 Discussion on how reduced activity contributes to osteoporosis across the lifespan.

11:04 Advocacy for higher intensity exercises to improve bone density in osteoporosis patients.

12:52 Discussion on the progression of exercises from heel drops to more advanced jumping.

14:35 Focus on lifting techniques and the importance of increasing load for bone health.

17:30 Lift More Exercise Program

18:08 Improvements in bone mass density and muscle strength noted in postmenopausal women participating in the study.

19:29 Key Exercises for Bone Health

In this episode of the Optimal Body Podcast, hosts Doc Jen and Doctor Dom, both doctors of physical therapy, delve into the importance of foot health with guest Gourgen, co-founder of My Foot Function. They discuss the benefits of barefoot shoes, emphasizing how traditional footwear can negatively impact foot function and overall movement. Gourgen shares his journey into foot health, highlighting the significance of a wide toe box and the role of toes in stabilizing the foot. The conversation underscores the importance of proper footwear, foot exercises, and the potential to improve foot health 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.

Stong Healthy Joints:

Come join us in a community challenge to build strength, feel confident in your body, and get rid of those pesky joint aches and pains. We will all be starting together on Monday, March 3rd, but now is the time to sign up! For this week only, we have an early-bird discount! This is a 30-Day program that you keep for life that will help you confidently build top end strength in your body! Get the early-bird discount now and come join our huge community building strength together!

Gourgen's Resources and Links:

• Sri Lanks Research Study
• My Foot Function Website
• My Foot Function Instagram
• My Foot Function Youtube
• My Foot Function Facebook

We think you’ll love:

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

For the full Show Notes and Resources visit:https://jen.health/podcast/397

What You Will Learn From Gourgen:

3:22 Gourgen's Journey into Foot Health

00:04:40 Importance of Foot Function

00:07:40 Gourgen discusses the growing demand for education on foot health and the limitations of traditional approaches.

00:09:10 Benefits of Barefoot Shoes

00:13:30 The speakers address concerns about transitioning to barefoot shoes for older individuals or those with pain.

00:15:47 Gourgen on Improvements Across Age Groups

00:16:37 Discussion on the need for studies on bunion health and the debate between genetic and environmental factors.

00:18:17 Overview of studies examining the root causes of bunions, focusing on genetic predispositions and shoe impact.

00:19:51 Findings that habitually barefoot populations show fewer bunion occurrences compared to those who wear shoes.

00:21:27 Explanation of the choice to study barefoot populations in Sri Lanka due to their unique foot health observations.

00:23:49 Results indicating that barefoot individuals have significantly lower rates of bunions compared to shoe-wearers.

00:26:08 Insights gained from observing foot health in different ethnic groups and their footwear practices.

00:28:07 Discussion on the improvements seen in bunion conditions through changes in footwear and foot care practices.

00:31:20 Explanation of how misaligned toes can lead to various foot and body issues, emphasizing the importance of toe health.

00:35:30 Clarifying the relationship between arch height and foot pain, emphasizing foot flexibility.

00:39:56 Encouragement to adopt barefoot practices for better foot health.

00:41:53 Discussing the sensory nerve density in feet and its impact on movement.

00:43:15 How barefoot walking can improve movement efficiency and posture.

In this episode of the Optimal Body Podcast, co-hosts Doc Jen and Doctor Dom, both doctors of physical therapy, discuss the best exercises for longevity. They emphasize the importance of maintaining strength and muscle mass as we age, debunking myths about exercise restrictions for older adults. The episode highlights the benefits of strength training and high-intensity interval training (HIIT) in combating age-related declines in muscle mass and bone density. The hosts also provide practical tips for incorporating enjoyable and varied exercises into daily routines, encouraging listeners to stay active for improved health and longevity.

Discount for the Strong Healthy Joints Challenge: Become a Jen Health VIP!

Are you ready to build strength and get rid of that pesky joint pain?! We are starting a huge strength building challenge in March and NOW is the time to join! The challenge is on Early-Bird discount right now PLUS you can get an extra discount by becoming a Jen Health VIP! There is no cost to become a VIP. It's absolutely free, and all we will do is send you all our special discounts and bonuses before anyone else has access to them. You truly will be on our list of exclusive VIP's that get deals no one else will have access to! Join the Jen Health VIP list HERE and come joint us for the Strong Health Joints Challenge in March! Act quick because the discount will go away soon!

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.

We think you’ll love:

• Strong Healthy Joints Challenge
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full Show Notes and Resources visit:https://jen.health/podcast/396

What You Will Learn in this Episode:

1:46 Common Misconceptions About Exercise

5:26 Overview of sarcopenia and osteoporosis, highlighting muscle and bone density decline with age.

7:28 Explanation of the difference between strength and power, and their impact on aging.

8:22 Best Exercises for Longevity

10:11 Discussion on maintaining mobility and its significance in preventing age-related issues.

12:04 Incorporating Strength Training

00:14:16 Detailed discussion on how HIIT improves musculoskeletal, skeletal, brain, circulatory, and respiratory health.

15:49 Discusses a study showing HIIT can reverse a decade of VO2 max loss in just eight weeks.

19:29 Encourages adapting exercises to individual capabilities, including support for jumping activities.

20:28 Norwegian 4x4 Protocol

23:39 Describes "exercise snacks," short bursts of HIIT that can significantly improve blood glucose levels.