In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom explore how to build muscle and strength without lifting heavy weights. They explain that working muscles to fatigue within a moderate rep range—using lighter loads or bodyweight—can be just as effective to build muscle. The hosts share practical exercise modifications, discuss the importance of reaching muscular failure, and emphasize recovery, nutrition, and consistency. They encourage listeners, especially women and older adults, to prioritize strength training for muscle growth for lifelong optimal health and independence, offering accessible strategies and resources for getting started at home.

VivoBarefoot Discount:

Support your feet and ankles with VivoBarefoot shoes—with perfect styles for any occasion! Boost foot health through mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

Needed Discount:

Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women’s health with vitamins, Omega-3, and more. Used by 6,000+ pros. Use code OPTIMAL for 20% off at checkout!

We think you’ll love:

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

What You Will Learn:

03:07 Sarcopenia and Muscle Loss with Age

06:51 Strength Training for Longevity

09:44 Rep Ranges to Build Muscle

11:08 Muscular Failure vs. Muscle Burn

13:44 Training Frequency for Muscle Growth

15:17 Blood Flow Restriction & Joint Sensitivities

17:12 Challenging Mindsets About Lifting Heavy

19:59 Designing a Low-Load Hypertrophy Workout

20:05 Lower Body Exercise Examples

22:46 Upper Body Exercise Examples

25:32 Shoulder and Overhead Exercises

28:25 Nutrition and Recovery for Muscle Growth

For Full Show Notes and Resources visit https://jen.health/podcast/424

In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom welcome pelvic floor Doctor of Physical Therapy Dr. Sarah Reardon to discuss her new book, "Flawed: A Women’s Guide to Pelvic Floor Health at Every Age and Stage." They explore the importance of pelvic health education, debunk common myths, address certain pelvic floor pain and conditions, and address the stigma surrounding women’s pelvic health. Dr. Reardon shares practical tips and exercise for daily habits, highlights the need for early education, and emphasizes that pelvic health is a lifelong journey. The conversation empowers listeners to make informed, compassionate choices about their bodies. Dr. Sarah Reardon is truly a pioneer in women's health advocacy.

Needed Discount:

Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women’s health with vitamins, Omega-3, and more. Used by 6,000+ pros. Use code OPTIMAL for 20% off at checkout!

Pelvic Floor Foundations:

Want a stronger pelvic floor but don’t know where to start? Our Pelvic Floor Foundations Course guides you step-by-step. Podcast listeners get a discount with code OPTIMAL10. Learn more and sign up today!

Dr Sarah's Resources:

• Dr Sarah's Book: "Floored"
• Dr Sarah's Instagram
• The V-Hive Membership

We think you’ll love:

• Pelvic Floor Founations Course
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

What You'll Learn from Sarah:

03:33 Making Pelvic Health Approachable

07:55 Gaps in Pelvic Health Awareness & Treatment

09:54 Pelvic Health Across Life Stages

12:49 Hormones, Menstruation, and Pelvic Floor Symptoms

15:34 Early Education & Product Choices

18:46 Pelvic Health Products: What Works & What Doesn’t

21:20 Marketing, Quick Fixes, and Long-Term...

For full show notes and resources visit https://jen.health/podcast/423

In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, both physical therapists, dive deep into the world of barefoot shoes and the barefoot lifestyle. They explore how making the switch to barefoot footwear can help address common pain issues, including bunion pain and plantar fasciitis. The hosts discuss essential features of minimalist shoes, share their own barefoot journeys, and emphasize why a gradual, personalized approach is important to avoid injury. You’ll hear practical tips, targeted exercises, and assessments to strengthen your feet and improve mobility while going barefoot. Dr. Jen and Dr. Dom also introduce their Barefoot Mini Course and recommend supportive tools like toe socks and spacers for anyone dealing with bunions, plantar fasciitis, or general foot pain. Listeners are encouraged to be patient and consistent—embracing barefoot habits and foot exercise for optimal health and lifelong foot function.

VivoBarefoot Discount:

Support your feet and ankles with VivoBarefoot shoes—with perfect styles for any occasion! Boost foot health through mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

LMNT Electrolytes: Free Gift with Purchase!

Stay hydrated and energized with LMNT electrolytes—sodium, potassium, and magnesium for brain and body. It’s our favorite micro nutrition hack to get those essential minerals in! Get a free gift with every purchase and try new flavors! Get your Free Gift now!

Barefoot Mini Course:

Struggling with plantar fasciitis or bunion pain? Our Barefoot Mini Course helps you self-assess and relieve foot issues. Many have found relief! Use code OPTIMAL10 for a discount. Learn more and sign up now!

We think you’ll love:

• Barefoot Mini Course
• Free Plantar Fasciitis Guide
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

For full show notes and resources visit: https://jen.health/podcast/422

What You'll Learn:

2:33 Transitioning to Barefoot Shoes: Listener Questions

7:18 Personal Foot Backgrounds

8:38 Defining Barefoot Shoes

10:35 Research on Barefoot Shoes...

In this Optimal Body Podcast episode, hosts Doc Jen and Doctor Dom, doctors of physical therapy, welcome sleep expert Todd Anderson. Todd shares insights from his athletic and coaching background, emphasizing the foundational role of sleep in performance, pain relief, and optimal health. The conversation covers practical sleep strategies, the impact of mindset, light, temperature, exercise, hormones, and stimulants like caffeine and nicotine. Listeners receive actionable tips for improving sleep quality, with a focus on self-compassion, individualized routines, and addressing underlying life stressors for optimal well-being.

VivoBarefoot Discount:

Support your foot health with VivoBarefoot shoes—perfect for any occasion! Boost mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

Needed Discount:

Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women’s health and nutrition with vitamins, Omega-3, and more. Used by 6,000+ healthcare professionals. Use code OPTIMAL for 20% off at checkout!

Free Week of the Jen Health Membership:

Get a free week of Jen Health Membership! Access 12 plans crafted by Doc Jen, PT. We’ll match you with the best plan for your goals. Check it out today and use code OPTIMAL for a discount on your first month!

Todd's Resources:

• Dream Recovery Website
• Todd's Instagram
• Dream Recovery Instagram
• Youtube
• Facebook

We think you’ll love:

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

For full show notes and resources visit: https://jen.health/podcast/421

In this episode of the Optimal Body Podcast, physical therapists Doc Jen and Dr Dom discuss trigger finger (stenosing tenosynovitis), covering its causes, symptoms, and risk factors—especially in people with diabetes or repetitive hand use. They outline conservative treatments like splinting, corticosteroid injections, and targeted exercises to improve tendon gliding and finger mobility. Surgical options for trigger finger are reviewed for persistent cases. The hosts emphasize starting with therapy and activity modification before invasive treatments, and they share practical exercises for hand and wrist health.

LMNT Electrolytes: Free Gift with Purchase!

Stay hydrated and energized with LMNT electrolytes—sodium, potassium, and magnesium for brain and body. Get a free gift with every purchase and try new flavors! Get your Free Gift now!

Movement Rx Course - Last Call!!

We have already gotten started with a group of over 1000 in this program focused on Longevity! Come join us and get the early-bird price (even though it is already gone) using code OPTIMAL at checkout! Join Movement Rx today!

We think you’ll love:

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

What You'll Learn:

02:52 Introduction to Trigger Finger

04:17 Causes and Contributing Factors

06:32 Conservative Treatment: Finger Splinting & Corticosteroid Injection

09:18 Surgical Intervention

10:55 Role of Physical Therapy & Occupational Therapy

12:53 Tendon Gliding Exercises

15:07 Finger and Wrist Stretching

16:43 Active Wrist and Finger Movements

17:44 Finger Taps and Control Exercises

19:26 Adding Resistance and Rice Bucket Exercises

20:03 Importance of Ongoing Exercise and Prevention
 

For full show notes and resources visit: https://jen.health/podcast/420

In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom welcome Dr. Courtney Conley and Dr. Jen Perez, co-founders of Gait Happens, for an insightful discussion on health optimization through foot health. They explore how foot health impacts overall well-being, exercise performance, and movement longevity, with a special focus on plantar fasciitis and other common issues that impact foot health. The conversation dispels myths about orthotics and highlights the importance of functional foot strength. Listeners receive practical health tips and learn how exercise and a holistic approach can optimize health and prevent pain.

Movement Rx Program:

Looking to make sure you are moving well at all stages of life?! That is why Doc Jen teamed up with Dr Courtney from Gait Happens and created the Movement Rx program with movement longevity in mind. It is never too late, or too early, to start focusing on this! We will all be starting as a community on August 1st! Also, as our special podcast listeners, you can still get the early-bird pricing using code OPTIMAL at checkout!

LMNT Electrolytes: Free Gift with Purchase!

Stay hydrated and energized with LMNT electrolytes—sodium, potassium, and magnesium for brain and body. Get a free gift with every purchase and try new flavors! Get your Free Gift now!

Gait Happens Resources:

• Gait Happens Website
• Gait Happens Instagram
• Gait Happens Youtube
• Gait Happens Facebook

We think you’ll love:

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

For full show notes and resources, visit: https://jen.health/podcast/419

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:

Support your feet and ankles with VivoBarefoot shoes—perfect for any occasion! Boost mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

**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:

Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women’s health with vitamins, Omega-3, and more. Used by 6,000+ pros. Use code OPTIMAL for 20% off at checkout!

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 OPTIMAL20 at checkout!

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

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:

Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women’s health with vitamins, Omega-3, and more. Used by 6,000+ pros. Use code OPTIMAL for 20% off at checkout!

Free Week of the Jen Health Membership:

Get a free week of Jen Health Membership! Access 12 plans crafted by Doc Jen, PT. We’ll match you with the best plan for your goals. Check it out today and use code OPTIMAL for a discount on your first month!

Julie's Resources:

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

We think you’ll love:

• 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

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:

Support your feet and ankles with VivoBarefoot shoes—perfect for any occasion! Boost mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

**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!

Stay hydrated and energized with LMNT electrolytes—sodium, potassium, and magnesium for brain and body. Get a free gift with every purchase and try new flavors! Get your Free Gift now!

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 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:

Support your feet and ankles with VivoBarefoot shoes—perfect for any occasion! Boost mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

**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:

Get a free week of Jen Health Membership! Access 12 plans crafted by Doc Jen, PT. We’ll match you with the best plan for your goals. Check it out today and use code OPTIMAL for a discount on your first month!

Gina's Resources:

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

We think you’ll love:

• 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

What You Will Learn from Gina:

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...