The Optimal Body

Can you lose weight with a sustainable diet? We are reconceptualising and re-framing weight loss with Lisa Moskovitz. Lisa provides perspective on what it means to combat popularized diet culture and who intuitive eating is for. With disordered thoughts around food for some individuals, Lisa emphasizes the importance of structure and how intuitive eating can be applied to different circumstances sustainably. Then, the provides insight into food journaling and why it is recommended, offering tips and tools to go about your weight loss journey more sustainably. Moreover, she discusses the desire to look "skinny" or to lose weight and how it is everyone's right to have aesthetic goals. Rather than shaming individuals, she speaks to where mindset shifts need to occur if a smaller size is desired (hint - when mental health is affected!). Finally, she discusses what body image truly means and how to meet nutrition goals during busier periods of life! Let's dive in!!

What You Will Learn In This interview Interview with Lisa Moskovitz:

5:11 - Combatting popularized diet culture

9:11 - What is intuitive eating and is it for everyone?

13:38 - Do you need to food journal?

20:23 - How to go about losing weight in a more sustainable way?

27:08 - Is it okay to want to look skinny?

35:27 - Reframing the idea that losing weight will improve body image

43:04 - How to meet your diet goals during busy periods of life

52:41 - Learn more with Lisa

Items Mentioned:

To learn more about Lisa Moskovitz and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode266/

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.

Got plantar fasciitis? Heel pain? DocJen & Dr. Dom describe what is happening physiologically during plantar fasciitis, especially when the symptoms are present. Then, they present new research that provides insight into the current perspectives on the cause of plantar fasciitis. They discuss how the conventional show may be correlated with the increased prevalence of plantar fasciitis, as well as three phases of rehabilitation to control those symptoms. Finally, they speak about how ankle mobility is a preventative measure for plantar fasciitis. Let's dive in!

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What You Will Learn PT Pearl:

3:47 - Plantar fasciitis --> fasciopathy

7:42 - Current perspectives on the cause of plantar fasciitis

10:56 - The effects of a structured shoe

17:32 - First phase of rehabilitation

18:58 - Second phase of rehabilitation

19:46 - Third phase of rehabilitation

22:52 - Preventative measures: ankle mobility

25:04 - Shoes & heel raise

Watch Episode 266 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode266/

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.

Does manual therapy fix you or put structures back into place? We have Dr. Erson to discuss the truths about manual therapy and how we can optimally use manual therapy to create long term change. Firstly, Dr. Erson discusses the difference between softer approaches and bruising to determine a successful treatment. Using the analogy of hip displacement before pelvic trauma in car crashes, Dr.Erson discusses what it means when you pelvis is “rotated,” and the physiology of what is happening during manual therapy. Then, he targets 3 ways to approach pain that goes and comes, as well as how effective self-performed soft tissue mobilizations are. Finally, he provides insight on whether asymmetries affect the body and whether strength training is helpful through pain. Finally, he touches base with tendon organisation and whether manual therapy facilitates the physiological healing process from an injury. Fact vs Fiction in manual therapy! Let’s dive in!

What You Will Learn In This interview Interview with Dr. Erson Religioso:

3:42 - What lead to manual therapy for Dr. Erson

12:12 - Is bruising determine a successful manual therapy treatment?

13:45 - Can you really put your pelvis/ hip back in place?

15:41 - Why are we stuck on putting things back into place?

21:19 - Does manual therapy actually put things back in place? Does arthritis = pain?

23:57 - 3 things you need to consider if you have pain that flares up and goes

26:14 - How effective is self soft-tissue work?

31:09 - Should you strength train when you have pain?

34:05 - To what degree does asymmetry affect the body?

37:46 - Should you go to a manual therapist or a personal trainer to rehabilitate pain?

41:10 - Can manual therapy help with the physiological healing process of different injuries?

43:53 - Perception of stretch

51:29 - Learn more with Dr. Erson

Items Mentioned:

To learn more about Dr. Erson and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode265/

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.

Back pain when you lay down? DocJen & Dr. Dom have got you covered! Firstly, they dive into how pelvic positioning affects different biases within the body. Through pelvic tilt talk, they explore why you may not be fully relaxing and how pain is an output of protection. They provide insight into how you can lay down and promote safety within the body, while exploring different positions that re-gain pelvic tilt awareness! Let's dive in to learn more!

What You Will Learn PT Pearl:

01:09 - Potential causes

02:09- Positions that could potentially lead to pain while lying: pelvic tilts

04:59- Do you have the capacity to find relaxation in the body?

08:06- Finding safer positions to promote relaxation

09:29- Re-training pelvic awareness

13:25- Is you back actually flat when you lie down?

Watch Episode 264 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode264/

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.

Has your chronic pain stopped your from exercising? Dr. Shannon Ritchey’s expertise lies making exercise accessible to those in pain. She briefly shares where her passion for physical therapy stemmed from and how muscles can be worked while requiring less demands from joints. Furthermore, she distinguishes the difference between soreness and pain, providing a breathing and grip tool to indicate signs of recovery. Then, she provides insight on what to do on rest days and how to promote recovery when stress relief comes from high intensity workouts. Finally, she discusses whether high intensity training is bad and what it means to load the muscle versus the joint! Tune in to learn how you can start your movement journey again!

CYBER MONDAY SALE. THIS WEEK ONLY! Gain access to 11 specific plans with 2-3 phases on different pain points, as well as searchable quick tips and live webinars for the price of $119 for the year membership! This is the lowest it has ever been and subscribing now locks you in at $119 per year price point for life! GRAB THIS DEAL BEFORE ITS TOO LATE on Jen Health.

What You Will Learn In This Interview with About Dr. Shannon Ritchey:

4:05 - Where Dr. Shannon Ritchey started

11:07 - Working out in a way that prevents pain

15:12 - What it means to overtrain? Soreness vs pain?

17:53 - Two tools to indicate degree of recovery

22:55 - What to do on your rest days?

26:35 - How to recovery if your stress relief comes from high intensity workouts

32:14 - Intuitive movement

36:20 - Is high intensity interval training bad?

39:30 - Loading muscles vs joint

Items Mentioned:

To learn more about Dr. Shannon and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode263/

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 a calf strain? DocJen & Dr. Dom dive into the anatomy of the calf and how it relates to knee and ankle function. Furthermore, they discuss the causes of different calf strains and the protective mechanisms of the muscle spindles. Furthermore, they explain who is at most risk, stages of calf strains, risk factors for calf strains, and how passive range of motion within tolerance is advisable within the first 48-72 hours of injury. Finally, they provide insight into muscle loss and heel lift, as well as the power of balance training and strength exercises on calf strain rehabilitation. Get those fibres in an optimally healing environment!

CYBER MONDAY SALE. THIS WEEK ONLY! Gain access to 11 specific plans with 2-3 phases on different pain points, as well as searchable quick tips and live webinars for the price of $119 for the year membership! This is the lowest it has ever been and subscribing now locks you in at $119 per year price point for life! GRAB THIS DEAL BEFORE ITS TOO LATE on Jen Health.

What You Will Learn PT Pearl:

3:20 - Who is at highest risk of a calf strain?

5:00 - Anatomy of the calf strains

10:10 - Who’s at most risk?

14:14 - Stages of Calf Strain

17:42 - Risk Factor for Calf Strains

19:20 - What to do 24-72 hours after injury?

21:47 - Should you get surgery?

22:40 - How to prevent muscle loss through calf strains?

25:19 - How heel lifts are perpetuating risk for calf strains

26:00 - The power of balance training

27:45 - Starting strengthening exercises

29:47 - Warm up!

Watch Episode 262 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode262/

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.

Do you wear orthotics? Andy Bryant, a podiatrist, shares his expertise on foot health and what it means to get the foot to move more naturally. As he shifted from principles of traditional podiatry to functional podiatry, he provides insight into the changes the has made to his advice and how chronic dependence on orthotics is leading to less function in the foot. Furthermore, he briefly describes his process of transitioning out of orthotics. He dives into conventional shoes and how they affect posture and long-term foot structure. Could the conventional she be the cause of the increased prevalence of foot pathologies? Andy share is perspective, how the addresses bunions, the benefits of foot-ground contact on stability, and how to enhance foot function!

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**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 About Andy Bryant:

4:57 - From traditional to functional podiatrist- what would he not recommend now

6:15 - Why can orthotics be detrimental long term?

8:04 - how to transfer out of orthotics

11:29 - how does a heel lift affect the structure of the foot-ankle complex?

15:00 - How does the conventional shoe affect the structure of our body

18:47 - How toe spread affects running performance?

22:09 - What happens when you can’t move your toes?

25:10 - Could the conventional shoe be linked to increased prevalence of foot pathologies?

30:34 - Environmental influences on foot pathologies

32:08 - Addressing bunions that run in the family

38:19 - Regaining natural function progressively

38:54 - Does everyone need to change their shoes?

43:04 - How foot- ground contact affects balance?

48:19 - Big toe & stability

49:57 - Learn more with Andy

Items Mentioned:

To learn more about Kute and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode260/

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 Spondylosis? DocJen & Dr. Dom provide the truth on the spondylosis diagnosis. Hint: it actually describes the natural aging process of the spine. Interestingly, they share a substantial amount of research suggesting the presence of spondylosis-like MRI presentations in individuals with no symptoms. Then, they dive into the importance of loading and what it means to load the spine with variety when it comes to spondylosis. Therefore, they turn to treat spondylosis as a hypersensitive condition, describing the contributing factors to pain. Finally, they provide insight into the 4 stages of addressing your symptoms!

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What You Will Learn PT Pearl:

0:59 - Natual-age-related degeneration

6:02 - Research on spondylosis

10:22 - What it means to change load?

12:17 - Hypersensitivity

13:56 - Do you need surgery?

16:17 - Why do we get pain?

17:38 - Step 1 of spondylosis rehabilitation

23:02 - General mobility

25:02 - Low load movement

28:02 - Developing Resilience

Watch Episode 260 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode260/

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.

How do you define "surrender." Surrender is a word with a negative connotation typically. However, Kute Blackson redefines surrender as a means to let go of control and open/ liberate yourself to a true representation of your identity. Through the concept of surrender, Kute speaks about setting up your mindset to allow stepping into discomfort, the role the ego plays in the fear associated with the unknown, and what it means to explore surrender with changes in community and support. Then, Kute provides insight into superficial and true acceptance as it relates to "surrender," honing in on what it means to truly feel grief as a process to true freedom from trauma. Then, Kute dives into the topic of love, distinguishing external love from internal love through concepts of ego and how to approach suffering. Let's hop on this flow of spirituality with Kute!

VivoBarefoot Shoes! From casual to beachwear, to snow boots, they have got you covered with a zero drop profile, thin platform, and flexible shoes that allow the feet to move, feel the ground, and operate the way they should. Grab your VivoBarefoot Shoes using the code 'TOB' to get 15% off (affiliate link).

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

What You Will Learn In This Interview with Kute Blackson:

4:06 - Re-defining Surrender

9:45 - Dealing with discomfort & role of ego

17:56 - Stepping into surrender when you lose community

23:17 - Acceptance vs true surrender - the power of acknowledging grief

29:34 - Surrendering into love

37:53 - External love vs Internal Love

40:47 - What leads to magic and suffering?

47:51 - Learn more from Kute

Items Mentioned:

To learn more about Kute and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode259/

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 hamstrings always tight? DocJen & Dr. Dom explain the difference between physiological tightness and the sensation of tightness, highlighting the neural modulation of sensation. They speak to how psychology perpetuates vicious cycles of tightness and how sensations of tightness are a protective response. They describe 4 causes of that "tightness" sensation, describing the relationship between anterior pelvic tilts, foam rolling, types of stretching, and breath on chronic tightness within the hamstring. As a multijoint hamstring, they speak to addressing the proximal and distal ends of the hamstrings, honing in on how to effectively load the hamstrings with adequate lumbopelvic control.

Hydration with the right combination of electrolytes is game-changing for energy, fatigue, weakness, brain fog, headaches, and through breast-feeding! Staying hydrated with LMNT water. No processed sugars, but incredibly delicious! Get a free sample pack with every flavour. Click here!!

What You Will Learn PT Pearl:

1:11 - Sensation vs Physiological Tightness

2:54 - Viscious cycles of tightness

5:38 - Nervous system & access to range of motion

7:57 - Hamstring: a multi-joint muscle

8:08 - Causes of "tightness"

10:42 - Anterior pelvic tilt & hamstring tightness

11:35 - Should you foam roll?

13:18 - Hamstring vs Nerve Stretch

16:48 - Why do you need to breathe during your stretches?

17:58 - How to load your hamstrings?

20:55 - Lumbo-pelvic control

23:56 - Hamstring exercises in standing

25:52 - Progressing hamstring tightness rehabilitation

Watch Episode 258 on Youtube

For research and full show notes, visit the full website at:

https://www.docjenfit.com/podcast/episode258/

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.