The Optimal Body

Did you know 17-53% of the population experience anxiety during relaxation and meditation? Jill Miller, author of Body by Breath and The Roll Model, and the co-founder of Tune Up Fitness, speaks about bringing awareness to breathing and what it means to modulate the nervous system according to different experiences throughout life. While explaining the autonomic nervous system, Jill describes the three zones of breathing and how they are manipulated through times of digestion and healing to exertion and through emergency situations. Furthermore, she discusses diaphragmatic tension through the context of "sucking in the stomach" and pregnancy changes. Then, she dives into the role of interception and how breath relates to both short-term and long-term pain. Finally, she explains relaxation-induced anxiety and how working on fascial tissue can leverage motility around the respiratory muscles and allow for relaxation. Let's dive in!

EARLY BIRD PRICING FOR THE MOVE2IMPROVE CHALLENGE! THIS WEEK ONLY It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Grab the early bird price before it's too late!

What You Will Learn In This Interview with Jill Miller

7:57 - Why a book about breath?

15:19 - What is the autonomic nervous system and how does it relate to breath

20:41 - How sucking in your stomach and pregnancy changes tension around the diaphragm

26:16 - Zone 1 to 3 breathing - how breathing changes through experience from healing to sport to emergency

32:17 - How breath relates to fascia & the role of interoception

39:57 - What role does breath play in acute and persistent pain

45:42 - Relaxation-induced anxiety

53:47 - Learn more with Jill

To learn more about Jill Miller and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode287/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Feeling tingling/ numbness from the next through the arm? DocJen & Dr. Dom dive into the anatomy of thoracic outlet syndrome and current perspectives on conservative versus surgery as treatment options for thoracic outlet syndrome. Then, they dive into a four-stage active process in addressing thoracic outlet syndrome: breath, nerve mobility, upper back mobility, shoulder blade and core awareness. Along with their best exercises, they ultimately explain how nerves move better with less inflammation within the body.

EARLY BIRD PRICING FOR THE MOVE2IMPROVE CHALLENGE! THIS WEEK ONLY It combines strength workouts, mobility, core workouts and muscle activities to help you build that foundational movement back into your body SAFELY, with EASE, and with EDUCATION. Let's get back into strength and mobility starting March 6th. Join the rest of the community and us for 30 days with lives with special guests and opportunities to win prizes! Grab the early bird price before it's too late!

Understand and learn about how our body regulates glucose to create an optimal internal environment. Get back to a primary marker of health and how it affects, fatigue, mood, and cravings. Get $30 off any subscription service and 1 month of free dietician support through the Nutrisense Continuous Glucose Monitor. Use promo code 'OPTIMALBODY' to get this promotion!

What You Will Learn In This PT Pearl:

01:51 – What is thoracic outlet syndrome? (+ relevant anatomy)

02:51 – Options for treatment

14:50 – Changing up behaviours throughout the day+ Breathwork

21:22 – Nerve mobility

26:07 – Neck & Upper back mobility

27:14 – Shoulder blade & core awareness

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/episode286/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Did you know 50% of Americans diet at least once a year? We have Ben Carpenter on to uncover the truths about weight loss. By diving into what drew him to follow a career path in weight loss, he points out where individuals tend to go wrong. Then, he discusses whether diet matters when it comes to fat loss, providing insight into marketing and how diets are really sold as habits that can only be maintained for weeks. Then, he explains the processes of self-monitoring and how food journaling may help individuals bring about awareness. Furthermore, he touches base with the calories in-calories conversation, speaking to how processed foods can be balanced with unprocessed foods and what the research suggests about the rebound effects of diet. Finally, he explains two sides of the story as to whether or not one should have weight loss goals, as well as his two-sense on cardio versus strength training for fat loss. Grab a notebook and dive into the no-BS approach to weight loss!

Home slippers are game changers in keeping us warm! Here's why you need that strap on the back! Slippers without straps activate the bottom of the feet, which is dysfunctional because we don't want our muscles activated hours at end! Having support in the back of the heel is super crucial. We love VivoBarefoot's 100% wool handmade by Mongolian craftswomen, each signed by their maker! Plus, they're barefoot and allow you to get that sense of the ground! Use code 'OPTIMAL' to get 15% off 

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

What You Will Learn In This Interview with Ben Carpenter

4:49 - Why did Ben start educating online?

9:37 - Why the niche of weight and fat loss?

12:17 - Where individuals are going wrong on their fat loss journeys

15:34 - Does diet matter when it comes to fat loss

18:12 - Self-monitoring - does food journaling help?

22:00 - Are calories in and out all there is?

27:35 - Balancing processed foods with unprocessed foods

32:50 - Rebound effect with diets

41:36 - Should we have weight loss goals?

47:20 - Nuggets on exercising for weight loss - is cardio or resistance training better?

59:35 - Ben's new book: a menu of weight loss options while being educated!

To learn more about Ben Carpenter and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode285/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you heard the cues shoulder blades down and back? DocJen & Dr. Dom describe the problem with this cue in relation to flaring of the ribcage and enhanced stress signalling within the body. By explaining the predominance of the forward posture, yet how posture is dynamic, they dive into how you can "reverse" that forward posture and promote stability around the shoulder blades! Let's dive in!

Hydration is vital (potassium, magnesium, and potassium) when it comes to cognition, mental clarity, fatigue, recovery, and how we sleep! LMNT is an electrolyte mix that has incredible flavours and great doses of the most important electrolytes with zero sugar! It is safe during pregnancy and beyond, particularly through the process of labour. Get a free sample pack with every single order using our link here!

What You Will Learn In This PT Pearl:

01:19 – What is the problem with this cue?

05:58 – Could this cue be causing more tension?

06:53 – What is the best posture?

08:16 – Do we need posture correctors?

11:24 – Exercises to combat that forward posture

15:24 – Addressing all 6 movements of the shoulder blade

22:24 – Serratus Anterior Stability

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/episode284/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Permission to offend? We're about to get unfiltered and unafraid with Rachel Luna, author of Permission To Offend and Neuro Coach. Through her triple breast cancer journey, Rachel presents the statistics on the ethnic prevalence of triple breast cancer, bringing about awareness of medical accessibility and care to patients of different ethnic groups. She speaks to evolutionary influence on why it is difficult to have controversial conversations and what it means to speak your truth at the expense of possibly offending someone else. She further discusses being "thick" or "thin" skinned! Through her dynamic with her mother, she speaks about how to have difficult conversations with people, especially family, and provides an update on where she stands in her breast cancer journey today. Finally, she provides insight into the importance of journaling from a neuroscience perspective and what it means to shift into a state of excitement and gratitude.

Understand and learn about how our body regulates glucose to create an optimal internal environment. Get back to a primary marker of health and how it affects, fatigue, mood, and cravings. Get $30 off any subscription service and 1 month of free dietician support through the Nutrisense Continuous Glucose Monitor. Use promo code 'OPTIMALBODY' to get this promotion!

What You Will Learn In This Interview with Rachel Luna

6:00 - What is triple breast cancer?

16:37 - Why is it difficult to have political, religious, and racial conversations?

20:37 - Speaking your truth & taking offence

23:02 - How to have hard conversations with people

26:47 - Where is Rachel now with breast cancer?

29:00 - The neuroscience perspective of journaling

43:14 - How you can learn more with Rachel

To learn more about Rachel Luna and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode283/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are your shoulders or neck constantly giving you trouble? Listen in as Dr. Jen and Dr. Dom dive into what the upper trapezius muscle really is and why they’re so easily tensed.  If you feel stressed over work, kids, the news, or anything really, this podcast will empower you to self-treat your tensed muscles and give you back the independence you deserve.  Tune in to understand the foundations of the breath and how they increase your bodily awareness; all so you can live a more relaxed, tense-free life.

The new VIVOs are out! Vivo Barefoot is out with the best of both worlds with their Primus Lite Knit shoes!  Several studies have shown time and time again that your feet, your foundation, affect the way forces are absorbed within the lower body and can majorly affect the sensitivity of your low back/ SI Joint! Furthermore, Vivo just launched new sandals hand-crafted and signed individually by female Mongolian craftswomen! Grab your stylish, yet functional barefoot shoes now! Use code ‘OPTIMAL’ and get 15% off!

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

What You Will Learn In This PT Pearl:

03:08 – Does stretching and massaging the upper straps provide long-term results?

04:36 – What is causing tight upper traps in the first place?

07:55 – The stress response.

11:23 – Could muscle weakness be related to upper trap tension?

12:37 – Try this mobility pattern first!

15:17 – Try this Strength routine.

21:06 – What role does stretching have?

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/episode282/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Did you know oral hygiene is linked to gestational diabetes, cardiovascular risk, cancer risk, and arthritis? Dr. Kami Hoss explores the depths of dental care and oral hygiene as it affects different aspects of the body. Dr. Hoss describes the knock-on effects of poor oral health on fertility, birthing consequences, respiratory issues, bone health, confidence, and stress. Furthermore, he describes the process of cavity formation, whether it has a genetic influence, and explains why brushing your teeth after breakfast is not harmful. He runs through a step-by-step oral morning and night oral hygiene procedure, as well as how to select a good and effective mouthwash. Then, he discusses the controversy around fluoride, presenting when it is used most beneficially as well as an alternative for pregnant women and children. Finally, Dr. Hoss dives into pregnancy Gingivitis and tongue ties. Grab your notebook and gain insight into how your oral health affects every aspect of your body.

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'.

What You Will Learn In This Interview with Dr. Kami Hoss

4:08 - How does oral health impact our overall health

7:45 - Signs and indications of the state of your oral hygiene

11:08 - Why people don’t pay enough attention to oral health

13:20 - How to care for your mouth on your daily

17:27 - How to select a good mouthwash

23:46 - Is fluoride good or bad for you?

28:30 - Alternatives for fluoride

34:01 - Pregnancy Gingivitis - swollen gums and bleeding

39:48 - Where to go if your child has tongue ties?

45:18 - Are cavities genetic and can you reverse them?

52:23 - How you can learn more with Dr Hoss.

To learn more about Dr. Kami Hoss and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode281/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever been told you have a “stuck” or “unstable” SI joint? Struggling with SI pain? Tune in as Dr. Dom and Doc Jen explain what an SI joint, or a Sacroiliac joint, is and what it really means to have SI pain.  They explain the research behind SI pain and the most beneficial ways, in their expert opinions, experiences, and current research, to help reduce your pain and get you moving again!  Empower yourself with the tools and guidelines as they lay out how to help subdue that consistent low back pain without needing to rely on someone else for that manipulation or adjustment.

The new VIVOs are out! Vivo Barefoot is out with the best of both worlds with their Primus Lite Knit shoes!  Several studies have shown time and time again that your feet, your foundation, affect the way forces are absorbed within the lower body and can majorly affect the sensitivity of your low back/ SI Joint! Grab your stylish, yet functional barefoot shoes now! Use code ‘OPTIMAL’ and get 15% off! 

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

What You Will Learn In This PT Pearl:

4:18 - Your SI joint doesn’t go out of place!

5:50 - Anatomy of SI Joint

11:37 - What is truly causing your SI Joint pain

12:45 - If your clinician is saying this, they are wrong

15:47 - What is manual therapy actually doing?

18:15 - How to address your pain at home!

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/episode280/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you heard of somatic therapy? Lauren redefines how unresolved trauma is stored in our bodies with Lauren Zoeller. To kick off this interview, Lauren defines what somatic experiencing is and examples of somatic tools. Furthermore, she speaks about how to identify an unresolved trauma and how attachment theory relates to finding deeper connections with others. She offers two tools to work through feelings and sensations at home, as well as how to not “scare anyone away” by being vulnerable. Finally, she discusses her three-step process to emotional healing and ways you can work through the three-step process. Let’s discuss the nuances of dating and relationships! Tune in!

MAJOR DISCOUNT FOR JEN.HEALTH. Sign up now to get 57% off for life! You will have access to 11 different plans with 2-3 phases and short videos daily, monthly check-ins with DocJen with anatomy breakdowns, and a growing community. Sign up right now and start a free week. See what it feels like to commit for a week! Click here to join Jen.Health!

What You Will Learn In This Interview with Lauren Zoeller

4:00 - What is Somatic therapy and experiencing?

4:53 - What are examples of somatic tools

6:25 - How do you identify if you have a trauma that needs to be worked through?

11:43 - Attachment Theory: Can working through trauma help you transition to a different “attachment”

13:53 - 2 at-home tools for somatic work

19:00 - How to not “scare someone away”

21:35 - How to repeatedly be vulnerable when dates go wrong

24:57 - How do you know when you’re ready to date again after a traumatic experience?

26:54 - Can you work on healing in partnership?

27:58 - Three-step process to somatic healing

30:53 - How to differentiate between red flags and second chances!

32:58 - The Align Love Experience

To learn more about Lauren Zoeller and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode279/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Diagnosed with IT Band Syndrome? Feeling pain on the outside of the knee? Rolling out your IT band? DocJen & Dr. Dom describes the anatomy of the IT bands, the muscles that connect into, and why it is said to be a “friction injury.” They discuss whether or not foam rolling is beneficial, the mechanism behind foam rolling, and how to optimize its use. Then, they explain the potential causes of feeling ITB syndrome-related symptoms, and how you can begin to address the root cause issue. After discussing 3 ways to address ITB Syndrome, they provide insight into why it is common amongst runners and the ultimate importance of building strong internal foundations. Keep activating and exploring!

MAJOR DISCOUNT FOR JEN.HEALTH. Sign up now to get 57% off for life! You will have access to 11 different plans with 2-3 phases and short videos daily, monthly check-ins with DocJen with anatomy breakdowns, and a growing community. Sign up right now and start a free week. See what it feels like to commit for a week! Click here to join Jen.Health!

What You Will Learn In This PT Pearl:

04:19 – What is the IT Band?

07:47 – Is the IT band a friction syndrome?

10:07 – The reasons why you could be experiencing pain.

11:52 – Top 3 stretches that will help with your IT Band Syndrome?

14:20 – Is the hype around foam rolling for your IT band worthwhile?

16:47 – Why do you feel relief with foam rolling?

18:13 – What you're not considering when addressing your IT Band Syndrome

20:58 – If it's not relieving YOUR pain, find something different.

23:09 –Levels of addressing IT Band 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/episode278/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.