The Optimal Body

New Year, New You? Creating new year resolutions? Perhaps not. It’s not about re-inventing yourself or changing who you are, but about how you develop and grow everyday. As DocJen says, “It’s about continuing to be aware and create evolving pattern of YOU throughout the years.” DocJen & Dr. Dom dive into how you can make sustainable goals for the new year! Debunking expectations typically seen in many personal development programs, they dive into their method of couple goals and how writing down affirmations can be empowering. Using their own examples, they explain their process in creating goals and how you can begin to get REAL with your goals this year. With emphasis on the 1% rule to create small and achievable steps to your final goal, try rid failure and hone in on awareness and accountability. Let’s let go of perfection and dive into 4 ways you can optimize each month.

What You Will Learn In This PT Pearl:

2:05 - Method of Couple Goals

5:08 - What you get told at personal development programs

5:55 - Is writing down affirmations helpful?

6:44 - How do we set up our goals?

11:26 - Get real with your goals

12:39 - Failure is a tricky word

14:00 - The process of continual assessment with accountability partner

15:26 - Accountability for Dr. Jen

17:21 - Consistency

19:07 - Let go of perfection

20:00 - Sunmarizing key takeaways

Watch Episode 168 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/168

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.

Heard of the attachment theory? Perhaps sacred union? Wanting insight into the psychology of cheating and sex addiction? Sick of social pressures influencing your relationships? Curious about freedom in a relationship? We have Stefanos Sifandos to discuss the intricacies and aura within relationships as he leans into the vulnerability and humility that comes through his story of childhood trauma manifested through behaviors of sex addiction and cheating. After riding the wave of his coming-of-age journey epiphanic perspective, he explains how he found health within his relationships by living what he preached. He provides insight into finding freedom within a relationship and inviting trusted individuals in to help you see parts of yourself you can’t see. By honing in on awareness as the first step, he provides an example of shifting into embodied action and how you can lean into your own healthy relationship. Then, Stefanos dives into how you can navigate resistance against open expression within a relationship and how you can identify if couple’s work or self work is needed to help a relationship heal through the attachment theory. Finally, Stefanos defines Sacred union in his words and how it relates to sacred sexuality. Let’s unpack all things relationships with Stefanos!

What You Will Learn in this Interview with Stefano:

2:00 - Why did Stefanos choose to work with relationships

6:36 - Living what you preach

11:18 - Where cheating stems from & Stefanos journey with sex addiction

17:38  - How to define freedom in a relationship

20:27 - Seeing parts of you that you can’t see

23:08 - “We need more than awareness, but awareness is a great starting point”

25:06 - Example of shifting from awareness & installing consistent, embodies action in life

26:57 - What defines a healthy relationship?

28:47 - What to do if open expression is met with resistance in a relationship?

32:11 - Self-work versus couple work

34:00 - Defining the attachment theory

37:34 - What is Sacred Union?

42:02 - Are Sacred union & sexuality related?

43:15 - Get coached by Stefanos & learn more!

Items mentioned:

To learn more about Stefanos and view full show notes, please visit the full website here: https://jen.health/podcast/167

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.

Been diagnosed with Spinal Stenosis? Fear loading the spine or moving around it? DocJen & Dr. Dom dive into what’s happening with the spine when diagnosed with Spinal Stenosis, the research around its prevalence, and who may be more prone to the diagnosis, explaining the potential causes of Spinal Stenosis. They explain Spinal Stenosis as an extension-based diagnosis that requires flexion-based treatment, the role core exercises play in treatment protocol, whether inversion tables are necessary, and how posture relates to Spinal Stenosis. They present the research on physical therapy versus surgery protocols for treating Spinal Stenosis, and what you can begin to do to address it. Let’s dive in!

Coba Board Discount

Feeling your low back? Grab your Coba Board. We hear our community share their stories about how using the Coba Board has changed their low-back pain game. How? By truly activating your glutes. it’s time to feel something different. Work with different resistances and a specially shaped board to help you activate your glutes, safely load your spine, and prevent your low back or quads from overcompensating.  Use code  ‘OPTIMAL’ at checkout .

What You Will Learn In This PT Pearl:

2:55 - What is Spinal Stenosis?

4:45 - Where does Stenosis occur?

5:57 - Why does growth occur and what does that mean?

7:39 - Do you really need inversion tables?

9:35 - Research around spinal stenosis

11:08 - Causes of Stenosis

15:11 - Stenosis is an extension-based diagnosis

16:22 - Will core exercises heal your spinal stenosis?

18:45 - How does posture relate to stenosis?

19:14 - Research on  physical therapy vs surgery for stenosis

22:43 - Treatment/ Avoiding spinal stenosis

Watch Episode 166 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/166

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.

Sick of social pressures influencing your relationships? Curious about how to overcome arguments in relationships? Want to understand the difference between momentary infatuation and reality? Curious about true love? Feel like your past is getting in your way of a successful relationship? We've got you covered with an insightful interview with Christine Hassler. Firstly, Christine discusses how to separate your relationships from socio-cultural expectations and how to best navigate whether a relationship is real, true, and what you're called for through the way you feel. Furthermore, she shares her best tips in unpacking yourself and that manifests in what it feels like to be loved. Then, she gets into the nitty-gritty about hardships and arguments in relationships, how she defines healthy fighting, and her best tips to getting through downtimes in relationships. Without repressing or recycling emotions, Christine promotes the idea of "feeling your feelings," explaining the vulnerability and your inner-critic voice, FInally, she explains 4 stages to establishing the most optimal relationship for you! Let's dive in!

What You Will Learn in this Interview with Christine Hassler

2:44 - Social pressures around stages within relationships

4:23 - Being wrapped up in the moment and infatuation vs knowing what you called in and reality

7:23 - Being yourself and what it feels like to be loved

10:26  - Getting through the hardships in relationships

12:17 - Defining healthy fighting

17:47 - Feeling your feelings

26:37 - How to present vulnerability within a relationships

20:26 - Tips on navigating our inner critic voice

35:18 - Building a relationship with your inner-critic

39:00 - 4 factors to call in an optimal relationship

47:38 - Learn more with Christine

Items mentioned:

To learn more about Christine and view full show notes, please visit the full website here: https://jen.health/podcast/165

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.

Wondering how to find a good physical therapist? DocJen & Dr. Dom have got you covered with their best tips to finding the best physical therpist for you. Providing you with a few questions that will help you understand a physical therapist's approach, method, and understanding, they discuss the importane of education, the ability to listen, and how they use in-clininc tools. Then, they describe what physical therapy actually is, and how home exercises may differ from in-clinic experiences. Dr. Dom hones in on behavior changes as Dr.Jen explains the purpose and intention behind physical therapy. Finally, they discuss the nuances in insurance versus cash-based physical therapy, and reassure that switching professionals is okay! Let's dive in and unravel the power of comnection between you and your physical therapist!

Looking for a go-to and on-the-go snack? We've got you covered with a discount code for Paleo Valley Protein Bars and Beef sticks. With an emphasis on whole and natural foods that you can pronounce, curb your cravings, get satiated, and consume a complete protein source when you grab a snack the next time! Use code ‘OPTIMAL’ at checkout (affiliate code).

What You Will Learn In This PT Pearl:

2:45 - What to look out for when finding a physical therapist

4:20 - Our number 1 referral method

8:13 - The importance of education and "why"

9:40 - The importance of listening

11:02 - Passive followed up by active?

12:19 - What is Physical Therapy

13:13 - In clinic exercise vs at-home exercise

15:41 - Behavior Change

16:45 - Physical therapists don't fix, but facilitate the journey

20:18 - Cash-based physical therapy

21:53 - It's okay to switch professionals & realizing the power of connection

Watch Episode 164 on Youtube

For research and full show notes, visit the full website at: https://www.docjenfit.com/podcast/episode164/

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.

Considering Knee Replacement? Wanting to delay getting knee surgery, but don’t know where to start? Curious about the best way to manage swelling? Unsure which experts are reliable online? We have Dr. Kelly Starrett back on the podcast to provide you an insightful rundown on his journey with his knee replacement journey, and how you can optimally navigate online education to optimize your health. With an overemphasis on the ways in which function drives purpose, Dr. Kelly speaks into the importance of education, honing in on finding independence within your own health. Furthermore, he provides his expertise in navigating trustworthy and reliable information online. Then, Dr. Kelly walks the path of his knee journey, having pushed off knee replacement surgery for 7 years, and why he decided to eventually get surgery after years of training for function. Honing in on educating for function after surgery, Dr. Kelly debunks myths around icing and rest and provides the truth surrounding optimal rehabilitation. Finally, Dr.Kelly provides his top tips for navigating knee trauma, injury, and surgery. Let’s dive into myth-busting, the role of function in rehabilitation,  managing “expert” information online, and how you can make the most optimal decision with the best mindset about your health independently!

VivoBarefoot Discount

Wondering why Kelly Starret is always Barefoot? We can gain so much input and stimuli from the ground and our environment through our feet, all influencing contributing to our mechanics and coordination up the chain. It’s time to truly feel the ground with a zero-heel drop and a wide toe box, liberating your toes and allowing them to truly support your movement. Treat yourself to a pair of VivoBarefoot Shoes or gift a pair this holiday season, using our podcast code to get 15% off using code “TOB”.

**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 Dr Kelly Starrett:

3:06 - How can we better educate the public to find independence in health

7:30 - Do doctors really know best & how to navigate advice on the internet

11:56 - Dr. Kelly’s knee surgery journey & transparency

20:04  - Can you put off getting surgery?

24:53 - Creating a healthier environment around your tissues

29:07 - Educating for function after surgery

33:42 - Private sectors of health vs systems

39:19 - Similar experience to Kelly? How can you get back to function

43:43 - Function drives purpose

45:10 - Learn more with Kelly

Get the full show notes and resources here: https://jen.health/podcast/163

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 High Arches? You’re in luck. DocJen & Dr. Dom provide insight into when you should address your high arches. They explain the importance of focusing on function, rather than structure. They describe the different types of high arches and their prevalence. Dr. Dom shares his journey with flat feet and how he is navigating function in his feet again, discussing the interaction between foot and ankle mobility. They provide their best tips and exercises for high arches, honing in on the conventional show may be doing more harm than good. Spend more time barefoot, liberate your feet, and gain awareness of your feet again! Let’s dive in.

VivoBarefoot Discount

If your high arches are influencing symptoms or creating dysfunction in your life, Dr. Dom can relate. VivoBarefoot shoes have made an immense difference in his life as he navigates optimal function with high arches. Allow your toes to breathe, and give your foot the space and environment to move through its full range, gain mobility, and strength from within. It was an absolute game-changer for Dr. Dom. Gain functionality back in your feet with VivoBarefoot Shoes! As a listener of the podcast, get 15% off using code ‘TOB’ at checkout .

**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:

2:12 - What is Pes Cavis?

3:00 - When High Arches matter?

4:17 - What is high arch

5:25 - Why is the foot important

6:50 - Types of high arches

14:37 - How Dr. Dom navigates with High Arches

18:48 -  Is it your ankle or foot mobility affecting your squat?

19:40 - What Dr. Dom is currently working on to help his high arches

21:23 - How shoes can affect high arches

21:15 - Exercises for High Arches

25:55 - Why the conventional shoe may not be as supportive & research on running

Watch Episode 162 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/162

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.

Feel like you are too old to start exercising? Have an aesthetic goal, but trying to navigate body positivity? In need of tips for finding balance and flexibility with discipline and intuitive eating? Don Saladino, the celebrity trainer and fitness expert, offers a compelling perspective on aging, goal setting, body positivity, nutrition, and finding a balanced lifestyle for YOU. With an emphasis on individualization and intuition, Don Saladino shares what can resurrect when limiting mindsets about exercise and age are shifted and how he gets clients looking forward to movement again. Don shares how he approaches a friend’s goal and how they followed up with the magic words “What’s next.” Then, Don shares how he navigates aesthetic goals with an open and mindful approach, discussing discipline and addressing its fine line with dysregulated habits around eating. In addition to a discussion about setting goals, Don discusses the phenomena of metabolic flexibility and how to approach cravings, calories, and blood sugar. Finally, Don talks about his experience with 15 years of in-person coaching and expanding to a global community, and how his lifestyle transfers into his children’s lives.  Lean into wisdom with Don!

Coba Board Home Gym Discount:

Feeling your low back during glute exercises? Wanting to perfect that deadlift form for your body? As the holiday season approaches, we’ve got you covered with the Coba Board. Truly challenge your posterior chain and feel what that glute activation should feel like within your body every time you workout. Grab your own or gift one this holiday season using code ‘OPTIMAL‘ at checkout to get 15% off!

What You Will Learn in this Interview with Don Saladino:

4:01 - Is age a limiting factor to movement progress & muscle building?

7:21 - How to navigate a limiting mindset associated with age and just start

9:14 - The magic words: “What’s next?”

12:36  - The impact of community & new year resolutions

15:59 - Navigating aesthetic goals with body positivity

21:43 - Recommendations on the fine line between discipline and a dysregulated mindset

23:45 - Goal setting with a “one thing a month approach”

27:00 - Exploring metabolic flexibility

30:50 - Curbing cravings, calories, and the importance of regulating blood sugar

25:10 - Coaching Online vs In person

43:11 - Honing in your YOUR process rather than someone else’s process

44:19 -  How does Don’s lifestyle transfer into their children

49:11 - How to get involved with Don

To learn more about Don and view full show notes, please visit the full website here: https://jen.health/podcast/161

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.

What is Breathwork? What makes it a hot topic? Let’s dive into the science of breathwork and how it relates to the autonomic nervous system. DocJen & Dr. Dom dive into stress and recovery and how breath can be one simple tool to access the different states. They describe the differences between the sympathetic and parasympathetic nervous systems, how they related to principles of survival, and how these principles manifest in pain. By talking through the power of diaphragmatic breathing, and the differences between anaerobic and aerobic, they provide insight into their best techniques and tools to understand your own breath and how to determine what breathwork to use when. Tune in!

Paleo Valley Discount:

Dr. Jen & Dr. Dom swear by Paleovalley because they know everything that is in their beef sticks and can trust the ingredients list. There’s no vague labeling or words they don’t understand on the packaging! Stack them up in your pantry using code ‘OPTIMAL’ to get a 15% discount at checkout.

What You Will Learn In This PT Pearl:

03:09 - How we breathe and why it's important

12:07 - How to diaphragmatically breathe

19:34 - Techniques and tools for breathing

21:28 - The differences between anaerobic and aerobic

Watch Episode 160 on Youtube

For research and full show notes, visit the full website at: https://jen.health/podcast/160

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.

Wanting to fix your relationship with food? Had experience with an eating disorder? Wanting out of your eating disorder? Know that you are not alone! Kelsey Heenan, takes us through an emotional ride as she describes her eating disorder journey, her thoughts, and exactly how she was feeling as she tried to navigate her overriding, fearful, and anxiety-inducing thoughts around food and body image. As she dives into the social pressures associated with being a female and an athlete, she explains the miscommunication around what healthy eating consists of, the importance of fueling for performance, and how she re-orientated herself around triggering foods. As an athlete who had to quit because of her physical conditions from her eating disorder, Kelsey dives into how she felt after re-feeding, how she approaches disordered eating, and when she thinks calorie counting is beneficial. Through education, Kelsey provides her favorite way to get individuals to begin to approach their relationships with food and how movement can help heal your relationship with food and body image. Let’s lean with Kelsey!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn in this Interview with Kelsey Heenan:

3:50 - Kelsey’s Background

7:10 - Kelsey’s Anorexia Diagnosis

10:13 - Where was there miscommunication about what healthy eating is

11:29  - Was Kelsey the only one experiencing restriction

13:46 - How did Kelsey re-orient and eat triggering foods again

17:23 - Did Kelsey’s restriction affect her athletics?

18:35 - What changes did Kelsey feel after re-feeding?

20:52 - How to approach disordered eating

24:14 - Are “what I eat in a day” valuable?

28:10 - How to approach calorie counting and when is it appropriate?

33:59 - Does Kelsey still struggle with disordered behaviors and thoughts around food?

36:40 - How did Kelsey move into education through movement

39:32 - Where can you learn with Kelsey

To learn more about Kelsey and view full show notes, please visit the full website here: https://jen.health/podcast/159

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.