Mindfulness vs meditation - what's the difference? Dr. Sharuna Shapiro unveils the science behind meditation and mindfulness. As she dives into her journey to finding truths within research on mindfulness, she discusses the beauty in patience, presence, and calmness that comes with meditation and how you can overcome "failing" at meditation. She uncovers how mindfulness can change your pain experience and how your relationship with pain can become more purposeful and functional. She provides a look into the physiological effects of meditation and her 4 secrets to starting and optimizing your mindfulness through meditation. As she deciphers her secrets, she speaks to neuroplasticity and the neural effects of self-compassion compared to self-shame. Finally, she explains how meditation in the morning and evening can be most optimal and how you can truly cultivate mindfulness from a place of grace and compassion.

FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain!

What You Will Learn in this Interview with

:

3:10 - How did Dr. Shapiro get involved with research?

5:52 - Can you fail at mindfulness?

8:30 - Did Dr. Shapiro practice mindfulness for pain?

10:52 - How can we break the cycle of pain with mindfulness?

14:11 - Shifts in hormones when practicing mindfulness

16:08 - How to start mindfulness & how long to practice to see benefits

19:11 -  Mindfulness vs meditation

21:10 - How to navigate self-shame during meditation

24:28 - Neuroplasticity of mindfulness

27:43 - Science behind practicing meditation in the morning or evening?

30:20 - Where the title “Good morning I love you” came from

35:10 - How to introduce meditation when you don’t have time

37:28 - Learn more with Dr. Shapiro

Items mentioned:

To learn more about Dr. Shapiro and view full show notes, please visit the full website here: https://jen.health/podcast/203

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!

Is your child complaining of pain with a bump on the front of their knee? It could be Osgood Schlatter. DocJen & Dr. Dom explain what Osgood Schlatter is and how it is a progressive injury, classified as an overuse injury. They address the research and how physical therapy can be up to 90% effective when addressing Osgood Schlatter. They hone in on how you can modulate activity, which exercises you could implement into your warm-ups and cool-downs that might be effective, and how a progression to single-leg dynamic work and explosive movement may be the journey to optimal rehabilitation! Let’s dive into Osgood Schlatter rehabilitation!

FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain!

What You Will Learn In This PT Pearl:

0:45 - What is Osgood Schlatter?

03:47 - It’s an overuse, chronic injury.

05:35 - What the research says

07:32 - Activity modulation

08:01 -  Importance of warm ups and cool downs + exercises‌‌

11:57 - Specificity of physical therapy

1‌‌‌‌3:44 - Single leg dynamic work

14:40 - Explosive Movement & the extension mechanism

Watch Episode 202 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/202

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!

Do you monitor your blood glucose level? We have Kara, registered dietician, and co-founder of NutriSense, on to discuss how blood glucose levels are a core marker of metabolic health. She dives into the health consequences of fluctuating blood glucose levels, and what levels to look fasted compared to post-meal. Furthermore, she expands on how blood glucose monitors are more beneficial than blood glucose laboratory values and how they can provide a more holistic perspective on metabolic health. Taking into account the affordability of blood glucose monitors, she speaks tot he four pillars of glucose control - nutrition, sleep, stress, and movement- and how glucose maintenance can be affected. Finally, she explores the topic of menstruation and how women can optimize their blood glucose health throughout the month. Learn more about the importance of blood glucose levels and how NutriSense is changing the game for ownership over health and personalized medicine!

Naboso Foot Health Discount!

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FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain!

What You Will Learn in this Interview with

:

4:52 -What is CGM & why do registered dieticians care about it?

10:28 - Tangible health effects of unregulated blood glucose

15:36 - Optimal Glucose levels

18:05 - Reliability of blood glucose tests

22:11 - Can’t afford a CGM? Here are a few tips…

27:40 - Why eating closer to bed affects your glucose levels

29:44 - How does movement and exercise impact blood glucose levels?

34:02 - How is blood glucose affected by menstruation?

36:40 - How does stress affect blood glucose?

41:15 - Where to explore NutriSense

Items mentioned:

To learn more about Kara and view full show notes, please visit the full website here: https://jen.health/podcast/201

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!

Are you constantly in pain? Fearing movement because of pain? DocJen & Dr. Dom get to the roots of what could be contributing to your pain. As they reflect on their pain points, they explain the pillars of pain perception and the concept of pain thresholds. Using carr analogies to explain the importance of recovery and downregulation, they discuss how integral language, psychology, and environmental factors are in pain perception. Let's dive in!

It's giveaway time! For our 200th episode special, we're hoping to spread this free educational platform to 200 more people. If this or any of our podcasts resonated with you, share it with a friend or two. Most importantly, leave a review and send a screenshot of your review or your name to [email protected]. Be one of 5 winners to win access to Jen.Health platform for a full year! It's time to take action over your health and change your movement game!

FREE KNEE MASTERCLASS: Downloadable PDF e-books, Understand Knee Pain & Diagnoses & Learn What Truly Helps to Relieve Knee Pain!

What You Will Learn In This PT Pearl:

03: 34 - Relating to experience to pain

09:29 - What could be contributing to pain?

12:29 - Why do we perceive pain?

16:55 - Thinking about relieving pain by recovering your battery

22:50 -  Shifting language around diagnosis & pain

25:03 - Movement is key

29:25 - Jen.Health vs PT printout

Watch Episode 200 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/200

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!

Can you run, do CrossFit, or lift during pregnancy? Prolapse or leaking preventing you from returning? We have Dr. Carrie on to debunk the common misconceptions around exercise & pregnancy. As she describes her journey to pelvic floor physical therapy and her current focuses, she relates to her patients having been through pelvic floor symptoms post-partum. She lists her step-by-step approach to returning to running or lifting with pelvic floor health and the importance of instilling the confidence back into mothers! Then, she dives into the psychological and biochemical manifestations of prolapse, providing insight into asymptomatic patients. Moreover, with an emphasis on education, Dr. Carrie speaks about how you can set yourself up for a successful pregnancy through scaling and modification techniques. Finally, she steers away from normalizing leaking and provides a 2-step approach to addressing your leaking issues! Let's dive in!

Naboso Foot Health Discount:

Can your toes spread? Ideally, your toes should be able to move and splay with freedom as your fingers do. Naboso has the Toe Splay tool that will change your feet game! Grab your 20% discount using code 'OPTIMAL' at checkout.

What You Will Learn in this Interview with

:

4:32 - How did Dr. Carrie get to pelvic health physical therapy?

9:05 - What is Dr. Carrie’s focus now

12:29 - How to return to running & lifting with pelvic floor issues

19:21 - Psychological implications vs biomechanics for prolapse

25:18 - Setting yourself up for a successful pregnancy

32:33 - Scaling & modifying throughout the

38:28 - “Welcome to the pee club” - Is leaking normal?

45:25 - Is online pelvic floor physical therapy a fluke?

50:00 - Active Mom Podcast

Items mentioned:

To learn more about Dr. Carrie and view full show notes, please visit the full website here: https://jen.health/podcast/199

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!

Got stress fractures? DocJen  & Dr. Dom explain what stress fractures are in the foot and what may have contributed to the onset of the fracture. They hone in on the importance of appropriately progressively overloading and getting real with where you are truly at. Then, they dive into how you can begin to address your stress fractures with 4 phases, explaining the importance of finding space in your feet, balance, snd progression! Tune in.

Naboso Foot Health Discount:

Got hammer toes? Naboso has the tools you need to help your feet find space and control again! With their recovery socks and neutral ball, your feet will truly begin to feel and find the ground with more sensation and safety. Relieve your foot tissues & feel something different at home! Use code 'OPTIMAL' at checkout to grab a 20% discount!

What You Will Learn In This PT Pearl:

01:51 - What are stress fractures in the foot?

04;00 - Potential causes of stress fractures in foot

10:38 - Getting real with how prepared you are for the activity

12:09 - First step to addressing stress fracture

0‌14:41 - Phase 2 of bone healing protocol in foot

19:00 - Importance of space

21:43 - Phase 3 of bone healing protocol in foot

25:58 - Phase 4 of bone healing protocol in foot

28:30 - Challenging with a variety

Watch Episode 198 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/198

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!

Should you go Raw Vegan? Looking beyond just diet, Kristina takes you through the mental, physical and spiritual manifestations of the FullyRaw phenomena. As she walks us through her journey from her diabetes diagnosis to her transition to FullyRaw, to her co-op at university, and to her youtube channel, Kristina reflects upon her appreciation for the light the FullyRaw lifestyle brought her. In explaining her mission, she describes the ease in getting sufficient nutrients eating raw and debunks common pushbacks on the FullyRaw diet. Then, she discusses changes in poo and the difference between bloat and fullness. Finally, she emphasizes starting small, providing her insights on successfully transitioning into eating raw vegan. Tune in!

Vivobarefoot Discount:

Looking to transition into going BAREFOOT? As part of VivoBarefoot Health, they are providing a complimentary fundamental barefoot course along with a purchase of their Primus Lite or Tracker FG shoes. Use TOB to get 15% off, gain functionality back in your feet, and educate yourself along the way! Furthermore, VivoBarefoot Health offers barefoot assessment tools and online courses!

**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 Kristina Carrillo-Bucaram

4:30 - Kristina's diabetes

13:06 - Going raw vegan post-30 days

17:20 - Reversing diabetes & starting a farmer’s market at university

24:40 - The start of Kristina’s Co-op

30:30 - Fully Raw Kristina on Youtube

37:27 - What did Kristina’s doctor say?

43:04 - Kristina’s mission

44:41 - Getting nutrients just eating raw plants

47:53 - Common pushbacks on the raw vegan diet

51:25 - Pooping more?

53:37 - Difference between bloating and fullness

58:46 - Where you can learn more with Kristina

Items mentioned:

To learn more about Kristina and view full show notes, please visit the full website here: https://jen.health/podcast/197

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!

Got a hunched back? Wanting to prevent the hump? DocJen & Dr. Dom get to the meat of excessive curvature of the upper back, and how it can lead to postural and muscular compensations, breathing dysfunction, as well as sensory deficits. With a focus on posture, they dive into the Upper Cross Syndrome and Lower cross Syndrome as concepts that may simplify muscular compensations that are typically associated with the Dowager's Hump. By explaining the non-genetical roots of the Dowager's Hump, they provide empowerment to the idea that its musculoskeletal associations allow the hump to be reversed with movement every 30 minutes, posterior chain strengthening, front-body opening, and balance work! Finally, they take you through quick 5 minute recommendations to prevent the hump! Let's tune in!

Optimal Body Therapy Kit:

Haven't grabbed your Optimal Body Therapy Kit yet? Click HERE to get your bands, sliders and more to strengthen from home.

PRX Gym Equipment Discount:

Looking for gym equipment or to set up your own home gym? PRX performance has got you covered with a variety of gym equipment that you can easily store in a compact and easily accessible manner. Grab your PRX equipment now and get a special discount with code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

02:58 - Why is the hunchback more prevalent these days?

03:47 - Upper cross syndrome & lower cross syndrome

04:40 - Potential Consequences of Dowager’s hump

06:35 - The hump is not genetic

0‌‌8:41 - Rise in generalized kyphosis

10:20 - Your 5-minute hack to help your hump!

13:37 - Mobility & Strengthening exercises

17:34 - Multidirectional approach with balance work!

19:40 - Try moving for 2-5 minutes on the ground?

Watch Episode 196 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/196

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!

Should you track your blood glucose, even if you don’t have diabetes? Jessie Inchauspé brings us the truths surrounding sugar, carbohydrates and how blood sugar affects PCOS, mood, sleep, fatigue, cravings, and diabetes! As she stumbled upon the glucose monitor through her own journey of rediscovering her health after a diving accident, she shines light on the priority of blood glucose as a health marker. She explains glucose spikes and its physiological affect within the body, consequently providing 4 biohacks that can optimize your health through blood sugar regulation: clothing carbohydrates, eating vegetables first vinegar, and post-meal muscle contraction. Jessie hones in on the timing of carbohydrate and sigar consumption, and how to regulate blood sugar levels using Italian restaurants as an example. Moreover, she addresses what to avoid adding to salads and coffee, and whether or not alcohol mitigates blood sigar spikes in an optimal manner. With no difference in the physiological response to the sugar in joke and juice, Jessie hones in on the power fo fiber. Finally, she dives into the realms of breakfast, who fasting may be beneficial for, and how to optimize blood sugar levels after a good night’s rest. Grab your notebook & tune in!

Nutrisence Glucose Monitor Discount:

Get $50 off your first month with the Nutrisense Glucose Monitor. You will also get access to a registered dietician that will help you decipher the data you get from your monitor and provide individualized hacks depending on your needs! Check out Nutrisense!

What You Will Learn in this Interview with

:

3:26 - Why is Jessie passionate about blood glucose levels?

9:11 - Should only people with diabetes care about their glucose levels?

10:51 - Can you track your glucose levels without a glucose monitor?

13:17 - What is a glucose spike we are trying to avoid?

17:57 -  “Clothes that you put on your carbs are…”

19:45 - Is desert better than a sweet snack?

20:58 -  Drink vinegar before your meal?

24:03 - What to do after you eat something sweet?

26:13 -  How to optimize your blood sugar at an Italian restaurant?

28:55 - How does salad dressing affect glucose spikes?

30:20- Are glucose spikes from exercise bad?

32:08- Will wine before a meal mitigate glucose spike

33:38 - Cooking vinegar vs drinking it on glucose spikes

34:19 - The best alcohol to choose if you want to avoid glucose spike

35:49 - Juicing on glucose spikes

44:26 - 3 bigger meals better than 6 small meals?: Fasting & glucose spikes

52:48 - Solution when you have a craving

Items mentioned:

To learn more about Jessie and view full show notes, please visit the full website here: https://jen.health/podcast/195

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!

Wondering why squats get all the hype? Unsure why squats are actually beneficial? Confused about the different types of squats? DocJen & Dr. Dom explore the squat realm, redefining the “perfect” squat form. Providing insight on the functional benefits of squats and how the squat serves a purpose through daily life, they touch base with how you can find YOUR squat stance and how you can use variations of bodyweight squat to assess your biases and tendencies. They dive into high bar and low bar back squats, front squats, and safety bar squats, describing which squats are more quadricep or glute dominant, how the squats may challenge the body differently, and who each squat may be most beneficial for. Then, they debunk common misconceptions and provide explanations for the use of weightlifting belts and shoes! Find out why you should get squatting now!

PRX Gym Equipment Discount:

Looking for gym equipment? PRX performance has got you covered with a variety of gym equipment that you can easily store in a compact and easily accessible manner. Grab your PRX equipment now and grab a discount using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

02:14 - Activities of daily living: Why should we squat?

06:27 - Jen & Dom’s experience with squatting

10:05 - Squat Stance

13:03 - Assessing biases with variations of bodyweight squats to try

14:56  - Different types of squats‌‌

16:35 - Back Squats

20:16 - Should the knees come inward in a loaded squat

21:22 - When to use a weightlifting belt?

22:20 - High bar back?

23:51 - Front squat

24:40 - Safety Bar Squat

26:13 -  Should you wear lifting shoes?

28:00 - Get your knees over toes with goblet squats!

Watch Episode 194 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/194

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!