The Optimal Body

In this episode of the Optimal Body Podcast, Doctor Dom shares her personal experience of sustaining a minor back injury and developing sciatic pain while deadlifting. She and Doc Jen discuss how even fitness professionals aren't immune to pain and injury, emphasizing that stress, poor sleep, and rushing through movements increase the risk of experiencing issues like sciatic pain. They debunk the myth that deadlifts are inherently dangerous and clarify that disc bulges are common even in pain-free individuals, and not always linked to sciatic pain. Doctor Dom outlines her recovery approach, including breathing, relaxation, and gentle progressive movement. The key message: pain, including sciatic pain, isn't always a sign of serious damage, and mindful movement is essential for recovery.

Lifting for Longevity:

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Lifting for Longevity

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What You'll Learn:

2:02 Doc Jen's Deadlift Injury

4:04 The Importance of Mindset After Injury

7:17 Deadlifts Aren't Inherently Dangerous

10:19 Pain vs. Actual Tissue Damage

10:57 Disc Bulges in Asymptomatic People

14:27 The Benefits of Deadlifting

16:06 Immediate Steps for Acute Back Pain

18:29 Reintroducing Safe Movement Patterns

23:49 The Reality of Long-Term Maintenance

24:42 Common Mistakes After an Injury

For full show notes and resources visit https://jen.health/podcast/464

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In this episode of the Optimal Body podcast, Doc Jen and Doctor Dom sit down with Doctor Aleksandra Gajer, an expert in sustainable weight loss, longevity, and women's midlife health. Doctor Gajer discusses her journey from emergency medicine to a focus on proactive, preventative care. Key topics include metabolic health, insulin resistance, peptides, hormonal changes during perimenopause and menopause, and actionable lifestyle interventions such as post-meal walking and strength training. The discussion highlights GLP-1 medications, the role of peptides in therapy, and how peptide treatments can support metabolic, hormonal and women's health. Health tips including sleep optimization and the importance of personalized, compassionate care—rather than generic advice—are also emphasized for women navigating complex physiological changes, with a special focus on how peptides can be integrated into individualized health strategies.

Zulu Weighted Vest:

Upgrade your everyday movement with the ZULU Weighted Vest — designed to increase calorie burn, naturally engage your core, and improve posture with every step. Perfect for walks, workouts, and daily errands. Use code OPTIMAL for 20% off at checkout.

Needed Discount:

Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women’s health with vitamins, Omega-3, and more. Used by 6,000+ pros. Use code OPTIMAL for 20% off at checkout!

Dr Gajer's Resources:

Dr Gajer's Website

Dr Gajer on IG

Dr Gajer on YT

Dr Gajer on FB

Free Intro Call

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Free Week of Jen Health

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For full show notes and resources visit https://jen.health/podcast/463

What You'll Learn:

3:21 Doctor Gajer explains her career...

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In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom explore foot health, focusing on flat feet, plantar fasciitis, and bunions. They explain the three types of flat feet and emphasize treating symptoms over appearance. The hosts highlight exercises targeting the posterior tibialis, intrinsic foot muscles, and hip strength as key treatments. While orthotics can help manage pain, they caution against over-reliance, advocating for gradual barefoot training instead. They also stress that flat feet in children are normal and encourage natural foot development through barefoot time and flexible footwear.

Barefoot Mini Course:

We just added a brand new week to the Barefoot Mini Course! This is our foundational foot course that will help you fully assess and address the restrictions in your foot/ankle complex. It’s on discount now and podcast listeners can get a bonus discount with code OPTIMAL at checkout!

We Think You'll Love:

Barefoot Mini Course

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What You'll Learn:

3:03 An explanation of the three main types of flat feet: flexible, rigid, and adult acquired flat foot.

4:27 The hosts emphasize that foot structure, like an anterior pelvic tilt, does not automatically correlate with pain or dysfunction.

5:36 The discussion shifts to prioritizing foot function and symptom reduction over changing the physical appearance of the arch.

7:09 A more in-depth look at flexible, rigid, and adult acquired flat foot, including its relation to posterior tibial tendon dysfunction.

9:21 A review of research suggesting a correlation between moderate to severe flat feet and knee or low back pain.

11:03 The hosts conclude that fixing the arch's structure isn't necessary, as exercise alone can improve pain and function.

12:20 Discussion of top exercises, including posterior tibial strengthening, to improve foot function and support the arch.

13:38 Explaining how hip-focused neuromuscular training and glute strengthening can directly impact and improve foot mechanics and support.

15:27 Orthotics are discussed as a tool to be used in combination with stretching and strengthening, not as a standalone solution.

18:16 Explaining why flat feet are normal in young children and why allowing barefoot time is crucial for natural development.

19:45 Outlining situations where orthotics are not...

For full show notes and resources visit https://jen.health/podcast/462

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In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom welcome Dr. Kelsey Barr, a physical therapist specializing in chronic pain and fall prevention. Kelsey shares her journey from fitness to PT, inspired by working with elderly patients and those with Parkinson's disease. She discusses how chronic pain affects the nervous system, the importance of strength and balance training and exercise for aging adults, and her comprehensive approach to fall prevention, including balance training, reactive training, and body awareness. Kelsey also introduces her online program, Safe and Stable Solutions, designed to help people live safer, more independent lives through effective balance training.

Zulu Weighted Vest:

Upgrade your everyday movement with the ZULU Weighted Vest — designed to increase calorie burn, naturally engage your core, and improve posture with every step. Perfect for walks, workouts, and daily errands. Use code OPTIMAL for 20% off at checkout.

Needed Discount:

Jen trusted Needed Supplements for fertility, pregnancy, and beyond! Support men and women’s health with vitamins, Omega-3, and more. Used by 6,000+ pros. Use code OPTIMAL for 20% off at checkout!

Kelsey's Resources:

SASS Website

Dr Kelsey on IG

SASS on IG

SASS on FB

Kelsey's Course

We Think You'll Love:

Lifting for Longevity

Jen’s Instagram

Dom’s Instagram

YouTube Channel

For full show notes and resources visit https://jen.health/podcast/461

What You'll Learn:

3:11 Kelsey shares her journey from fitness to physical therapy, and how working with elderly and Parkinson's patients sparked her passion.

8:04 Kelsey explains how fear and a heightened nervous system impact chronic pain, and how she uses breathing to calm patients.

11:13 Kelsey discusses...

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In this episode of the Optimal Body podcast, Doctors of Physical Therapy Doc Jen and Doctor Dom explore the benefits of toe spacers for foot health. They discuss how these simple, affordable devices help counteract toe crowding caused by modern footwear, reducing pain and improving function. Backed by research, toe spacers show benefits for conditions like bunions, plantar fasciitis, Morton's neuroma, and flat feet. They also highlight benefits for balance and neurological conditions. The hosts emphasize that toe spacers work best when combined with targeted foot exercises and proper footwear, offering practical tips for safe and effective use.

Zulu Weighted Vest:

Upgrade your everyday movement with the ZULU Weighted Vest — designed to increase calorie burn, naturally engage your core, and improve posture with every step. Perfect for walks, workouts, and daily errands. Use code OPTIMAL for 20% off at checkout.

Free Foot Health Webinar:

Dealing with pain from bunions or plantar fasciitis? Or just interested in how to optimize your foot health overall? Come sign up for Doc Jen's free foot health webinar!

We Think You'll Love:

Free Foot Health Webinar

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Dom’s Instagram

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For full show notes and resources visit https://jen.health/podcast/460

What You'll Learn:

1:52 The hosts introduce toe spacers, comparing them to pedicure tools and noting their growing popularity among celebrities and athletes.

4:04 A brief history of the original toe spacer concept, introduced in 1914 to address foot conditions caused by toe crowding.

6:58 A 2024 systematic review is cited, showing toe spacers are an effective conservative treatment, especially for hallux valgus (bunions).

8:52 Discussion on how toe spacers can reduce pain, redistribute pressure, and slow the progression of bunions, supported by research.

12:26 Explaining how toe spacers help Morton's neuroma by creating space between the metatarsals, reducing nerve irritation and providing symptom relief.

15:24 How spreading the toes can stretch intrinsic foot muscles, improve blood flow, and redistribute pressure to help heal plantar fasciitis.

18:44 Toe spacers help activate intrinsic foot muscles by providing a gentle stretch, which can improve strength and support for flat feet.

20:52 Discussion on how toe spacers can improve gait in neurological patients, enhance balance, and potentially reduce fall risk as we age.

23:32 The hosts recommend pairing toe spacer use with...

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