The Optimal Body

Movement and exercise is vital during pregnancy, but how informed do you feel? We’re bringing you this interview with Gina Conley to discuss lifting during pregnancy, as well as birthing positions. Gina explains her passion for pregnancy- specific exercise education as she felt uninformed during her pregnancy experiences. Then, she dives into the shifts that may occur between exercising in trimesters 1, 2, and 3, what to look out for, and how to optimize your training in each trimesters. Furthermore, she explains the importance of pelvic stability exercises and how a HIIT-lover may begin to approach their training while being pregnant. Finally, Gina provides insight into birthing positions, it’s relationship with epidurals, what contributed to stalling labours, and how supporting figures can support a pregnant women’s experience optimally! Let’s dive in!

Coba Board Discount:

Feeling your back or knees instead of your Glutes? Try the Coba Board Plus. With the architecture of the board and the different levels of resistance, you’ll be able to fire up those Glutes without injuring yourself! Use code OPTIMAL at checkout! 

What You Will Learn in this Interview with Gina Conley:

3:20 - What inspired Gina’s interests in fitness for pregnancy

7:27 - What was missing from Gina’s experience with pregnancy?

14:35 - Lifting & exercise during the 1st and 2nd trimester

17:44 - Lifting during the 3rd trimester

22:17 - Pelvic stability exercises for connective tissue slings

26:06 - HIIT Training during pregnancy

31:11 - Do you need to birth on your back?

32:25 - What contributes to a prolonged labor?

34:40 - Gina’s programs

35;30 - How birthing positions change with an epidural?

39:17 - Supporting through pregnancy

45:26 - Gina’s words of wisdom on birthing

Items mentioned:

To learn more about Gina and view full show notes, please visit the full website here: https://jen.health/podcast/217

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!

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It’s time to change it up. DocJen & Dr. Dom preach changing up your position for at least 30 seconds every 30 minutes or 1 minute every hour. With the best posture being your next position, they describe 10 different sitting positions and how they are optimal!

Brentwood Home Bundle:

Is sitting on the floor uncomfortable? We highlight elevating the seat to make these sitting positions more accessible. Grab your Brentwood Homes Yoga Bundle for a non-toxic, versatile, and durable cushion! Click here! 

What You Will Learn In This PT Pearl:

02:01 - What’s the best posture?

07:13 - 90/90 Shin Box position

09:35 - Pancake Seat

10:39 - Low Squat

11:56  - Short Kneel Position

13:16 - Big toe stretch

13:21 - Quad stretch

15:33 - Ankle Stretch

17:13 - Long sit

18:28 - Laying on your tummy!

Watch Episode 216 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/216

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.

Is a low fat diet the best diet for pregnancy? Does blood sugar have a generational impact? Lily Nichols, registered dietician and certified diabetes educator, debunks misconceptions surrounding diet and gestational diabetes throughout pregnancy. Diving into generational impact and the importance of maternal nutrition for the baby’s lifelong health, Lily explains the importance of blood sugar control, pancreas health, and insulin production in pregnancy. Furthermore, she names the outdates guidlines on carbohydrate intake and micronutrient intakes, highlighting natural multivitamin sources. She describes the importance of eggs, organ meats, dairy, and fresh produce as concentrated sources of deficient vitamins and minerals seen in pregnant women. Finally, she speaks into vegetarian and vegan considerations during pregnancy.

Start the Barefoot Mini Course!

Barefoot Mini Course! This course is your best tool to get to the bottom of your foot, ankle, and toe issues! We have had members get rid of their plantar fasciitis, bunions, and tight achilles tendons after going through the course! As our special podcast community, you can even grab a discount with code OPTIMAL10. Join the Barefoot Mini-Course now!

What You Will Learn in this Interview with Lily Nichols:

3:00 - Why passion for pregnancy and nutrition

8:45 - Gestational diabetes & pancreas health

13:40 - Outdated guidlines on gestational diabetes

19:31 - Why breakfast is important in pregnancy & what to eat

28:11 - Natural multivitamins to eat

32:11 - Can you eat liver during pregnancy?

34:40 - How to make liver palatable

39:57 - Pregnancy Vegetarian

48:27 - What foods to emphasize and avoid for pregnancy

57:50 - Continue to learn with Lily

Items mentioned:

To learn more about Lily and view full show notes, please visit the full website here: https://jen.health/podcast/215

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.

Could you be overtraining? Estimates conclude that up to 60% of competitive athletes overtrain at some point in their career, however, overtraining can affect anyone. DocJen and Dr.Dom dive into progressive overload and how it relates to overtraining and functional overreaching. They explain the symptoms related to overtraining and how it can affect anyone. Futhermore, they discuss how acute chronic workload ratio and tracking can be used to understand if you are experiencing overtraining syndrome, and the key to optimizing performance: recovery. Let’s tune in!

Coba Board Discount: 

Feeling your back or knees instead of your Glutes? Try the Coba Board Plus. With the architecture of the board and the different levels of resistance, you’ll be able to fire up those Glutes without injuring yourself! Use code OPTIMAL at checkout! 

What You Will Learn In This PT Pearl:

01:51 - What is progressive overload & how it relates to overtraining

02:36 - What is functional overreaching?

05:29 - Consequences of overtraining symptoms & who it affects

08:57 - Acute chronic workload ratio

10:04  - How tracking can be important?

15:38 - Recover to elevate your performance

Watch Episode 214 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/214

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.

Could your feet be related to your low back pain? Ben, functional exercise specialist, briefly describes his journey through transitioning towards going barefoot. Explaining the biology simply and briefly, Ben explains how a barefoot shoe can help your back pain, who barefoot shoes are for, and the role of barefoot shoes in sport. He explains how long it may take for significant changes in foot function to be seen and why research uses big toe flexor strength as a measure of foot strength. Ben dives into orthotics, arch support, and how you can progress to running in barefoot shoes. Providing research, he provides insight on recent perspective regarding footwear, especially regarding immediate improvements in balance. Let’s dive in!

VivoBarefoot Discount:

Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini-course that comprises 10-minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the Achilles, knee, hips, and lower back. Join us and strengthen those feet! Use code “TOB” at checkout for a special discount!

**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 Le Vesconte:

2:34 - What led Ben into going Barefoot

8:38 - How might a barefoot shoe help you back pain

11:27 - Is there a transition period into barefoot shoes

14:54 - High Arches? Can you play a sport with barefoot shoes

17:11 - How long until you can see significant changes when wearing barefoot

18:47 - Why use big toe flexor strength to measure foot strength?

19:37 - Can you wear orthotics with your barefoot shoes? Should you wear orthotics at all?

23:47 -Do you need arch support?

28:04 -From walking to running barefoot - how to progress?

30:55 - From heel STRIKE to Heel STROKE

31:23 - Developing research on footwear

33:09 - Progressive overloading for shin splints

37:39 - Should kids wear VivoBarefoot shoes

39:30 - How VivoBarefoot shoes helps with balance immediately

41:46 - Check out VivoHealth

Items mentioned:

To learn more about Ben and view full show notes, please visit the full website here: https://jen.health/podcast/213

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 or numbness around the neck area? Been diagnosed with a herniation? DocJen & Dr. Dom dive into the different types of herniations, where it’s most prevalent around the neck, what symptoms correlate with the diagnosis, and contributing factors to the nerve-related symptoms. They explain nuances surrounding the herniation diagnosis, debunk myths about neck herniations and nerve-related symptoms, and provide their best tips to navigating your symptoms at home. Tune in!

Barefoot Mini Course:

Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini course that comprises 10 minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the achilles, knee, hips, and lower back. Join us and strengthen those feet! You can even grab a speicial discount using code OPTIMAL10 at checkout!

What You Will Learn In This PT Pearl:

02:31 - Where do people experience disc herniations most?

06:10 - Is stretching with herniations the best?

08:47 -  Anatomy of the spinal vertebrae

11:56 - Nerve related symptoms & seeing a physical therapist

14:30  - Contributing factors to cervical disc herniation

16:50 - How to set up your neck for success

20:02 - How to promote stability

22:08 -How targeting below the neck can help the neck

26:07 - Breathing against resistance

27:13 - Shoulder blade awareness

27:47 - What did Dr. Dom’s dad do for his cervical herniation

Watch Episode 212 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/212

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.

Can essential oils help digestion, detoxification, and recovery? We have Jodi Cohen, functional practitioner, author, and and founder of Vibrant Blue Oils, on to discuss the science and research behind essential oils. After Jodi unveils her journey through her passion for essential oil, she discusses how impactful essential oils can be on the vagus nerve, and therefore the rest, digest, and recover parasympathetic nervous system. She provides research on its effects on anxiety, depression and migraines, and how it plays a role in combatting mental health issues. Furthermore, she shares her oil blends: parasympathetic, lymphatic, circulation, and histamine balance, and the most optimal way of using essential oils. Finally, Jodi describes how oil pulling can be beneficial in preventing infections. Learn more about effective use of essential oil!

Join the Barefoot Mini Course!

Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini course that comprises 10 minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the achilles, knee, hips, and lower back. Join us and strengthen those feet! You can even grab a speicial discount using code OPTIMAL10 at checkout!

What You Will Learn in this Interview with Jodi Cohen:

2:47 - Why did Jodi get involved with essential oils?

5:08 - How does oil help high cortisol levels

7:56 - How essential oils help mental health

13:00 - Vagus nerve stimulation for epilepsy, migraines, depression

16:25 - Prescription model for vagus nerve stimulation

17:59 - Oil combinations for morning vs night

18:51 - Circulation Oils

24:30 - Is topically applying essential oils better?

25:51 - Marketing for essential oils

29:09 - What is oil pulling?

31:00 - Essential oils for allergies

32:53 - Learn more about Jodi

Items mentioned:

To learn more about Jodi and view full show notes, please visit the full website here: https://jen.health/podcast/211

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 tingling hands? DocJen & Dr. Dom discuss the Cubital Tunnel diagnosis including the anatomy of what could be contributing to the tingling symptoms and potential causes. Furthermore, they present risk factors and the few tests that contribute to the nerve compression associated with the tingling sensation. Then, they dive into more optimal positioning for the elbow and how you can introduce activate modification to ease symptoms. Finally, they provide insight on their top exercises, specifically focussing on nerve tensioning and shoulder blade awareness. Let’s dive in!

Join the Barefoot Mini Course!

Have you trained your feet? DocJen is introducing her brand new 14-day barefoot mini course that comprises 10 minute videos that assess the foot and ankle complex, how it works together and why you might be falling into specific pain patterns. Each week will end with a solid flow of exercises to help understand your bare feet and get them working and moving again. Our feet are our foundation, affecting the achilles, knee, hips, and lower back. Join us and strengthen those feet! You can even grab a speicial discount using code OPTIMAL10 at checkout!

What You Will Learn In This PT Pearl:

02:25 - Where cubital tunnel stems from.

03:41 - What is causing your nerve compression?

05:45 - Risk factors for nerve compression.

06:52 - Tests for nerve compression.

08:05  - More optimal positioning for elbow.

09:06 - Activity modification for nerve compression.

10:28 - What to do for your nerve compression.

14:59 - Shoulder blade awareness can help.

Watch Episode 210 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/210

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.

Is posture linked to your pain? We have Lara Heimann, founder of the LYT method and physical therapist, to discuss whether or not posture matters. Lara provides insight on how posture is multifaceted and how it relates to energy, mood, movement efficiency, biomechanics, and pain! Debunking myths around how posture is the cause of all pain, Lara briefly discusses the neurology surrounding pain. Furthermore, Lara explains the research on the biochemical effects of posture and how it affects efficiency in different aspects of life, providing an awareness tool to become more aware of your posture. Let’s dive into all things posture!

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 15% discount using code ‘OPTIMAL‘ at checkout!

What You Will Learn in this Interview with

:

3:36 - Does posture matter?

6:55 - Is your posture the cause of your pain?

11:20 - Can posture impact your efficiency?

15:36 - A trick to optimizing your posture right now!

27:01 - Multifaceted perspective on posture

36:56 - How posture relates to the pelvic system

38:49 - Learn more with Lara

Items mentioned:

To learn more about Lara and view full show notes, please visit the full website here: https://jen.health/podcast/209

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.

Knee pain from running or jumping? Perhaps a knee tendonitis diagnosis? DocJen & Dr. Dom present current perspectives on understandings surrounding tendonitis and tendonopathy. As they describe the anatomy of the patella tendon, they dive into potential risk factors for tendonitis, stages of tendonopathy, and stages of rehabilitation for tendon re-modelling, Theu provide insight on whether or not ice is beneficial, the importance of activity modification, and the most optimal progressions to progressively loading the patella tendon. Learn how you can optimize your knees!

What You Will Learn In This PT Pearl:

02:25 - Anatomy of patella tendon

03:58 - Tendonitis vs Tendonosis

07:07 - Risk Factors for tendonitis

08:44 - Stages of tendonopathy

09:46  - Should you ice?

10:36 - The key is Activity Modification

12:53 - What to do for tendon remodelling?

15:27 -Adding load over time

16:38 - High repetition vs load & plyometrics

17:49 - Mobility & activations

Watch Episode 208 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/208

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.