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The Optimal Body

Jen Esquer & Dom Fraboni

24 episodes

Dec 2, 2020

55 | The LCK Method to Optimal Hormones, Health and Body Image 

Have you ever struggled with gut health issues? What about hormone issues? Maybe even body image struggles? You are not alone. Learn from podcast guest, Laurie Christine King, Austin’s #1 personal trainer and nutritionist, as she opens up about her personal journey, what she’s learned and her recommendations to finally take control back of your own health and body. Listen towards the end to even hear from Doc Jen and Dr. Dom’s experience with some of these health struggles.

Get 50% OFF the entire first year of The Optimal Body Membership THIS WEEK ONLY!! Check it out here:https://docjenfit.com/theoptimalbody

No code necessary! Ends Friday, December 4, 2020

What You Will Learn in This Interview with Laurie Christine King:@lauriechristineking

02:38 – Laurie’s goal for putting out the information that she does

07:30–Why  are hormones important to pay attention to?

10:50 – Why Laurie started creating content and who she started creating content for

13:14–Why weight training? Is it important for women?

20:14 – Authenticity and credibility with coaches on the internet

21:50 –Laurie’s experience with hormonal birth control - How long it took her to get where she’s at today

23:24 – Laurie’s experience with gut health and information about gut testing

27:17 – Laurie’s experience with hormone replacement therapy and what to expect

32:10 – Where Laurie recommends people to start if faced with these types of issues

34:26 – Laurie’s message to those who obsess over fitness

38:26 – What Laurie believes every woman should be educated on

44:09 – The difference between a smart doctor and a good doctor

45:53 – Different types of thyroid tests and when’s the best time to get them as a woman

48:28 – Optimal thyroid ranges to pay attention to

50:41 – Laurie’s recommendation for gut health plan

55:11 – Laurie’s view on birth control for the body

58:54 – Dr. Dom’s experience and story with food and weight training

1:04:23 – Laurie’s current body need: mobility!

1:07:11 – How to find more information about Laurie

Items mentioned in this episode include:

Paragon Training Instagram: https://www.instagram.com/paragontrainingmethods/

Laurie’s Website: http://lauriechristineking.com/

Paragon Training Website: http://paragontrainingmethods.com/

Laurie’s YouTube: http://youtube.com/lauriechristineking

Paragon Training YouTube: http://youtube.com/paragontrainingmethods

Laurie’s Ebook: The Ultimate Guide to Nutrition, Fat Loss, Muscle Gain, & More https://lauriechristineking.com/product/fatloss/

Learn more about Laurie in the full show notes: https://docjenfit.com/podcast/episode55/

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Nov 30, 2020

54 | Frozen Shoulder | What Can You Do to Prevent It & Improve It? 

Have pain in your shoulder during certain movements? Join Dr. Jen and Dr. Dom as they explain why avoiding these movements may be a one way track to frozen shoulder.  Listen to get all the information you need to get started on decreasing inflammation in your shoulder and learn how to notice other factors that may be causing this issue.  Tune in as they dive into the benefits of manual therapy and why, if it is done with the right intention, it can give you back that range of motion you’ve been missing.  Frozen shoulder may be a long and painful journey, but this podcast will provide tools and motivation you need to optimize and mobilize your body once again.

Get 50% OFF the entire first year of The Optimal Body Membership THIS WEEK ONLY!! Check it out here: https://docjenfit.com/theoptimalbody

No code necessary!

What You Will Learn in this PT Pearl:

01:58 – Information behind the different stages of frozen shoulder - Why it's possible to avoid

06:17 – Two symptoms that are seen in frozen shoulder

07:29 – Number one thing to avoid

09:30 – Things you can do to to decrease inflammation

10:43 – Type of manual therapy that is beneficial for frozen shoulder and why

12:27 – How to cope with the dreaded healing time and process of frozen shoulder

14:06 – How to avoid relying on medication for frozen shoulder and control what goes into your body

14:59 – Why creating a safe place for your shoulder with a physical therapist is important

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch

Research Citations:

Frozen Shoulder - Adhesive Capsulitis - OrthoInfo - AAOS. (n.d.). Retrieved from, https://orthoinfo.aaos.org/en/diseases--conditions/frozen-shoulder/

Hollmann L;Halaki M;Kamper SJ;Haber M;Ginn KA;. (n.d.). Does muscle guarding play a role in range of motion loss in patients with frozen shoulder? Retrieved from https://pubmed.ncbi.nlm.nih.gov/29986193/

Mezian, K. (2020, September 03). Frozen Shoulder. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK482162/

Physical Therapy Guide to Frozen Shoulder (Adhesive Capsulitis). (2020, August 20). Retrieved from https://www.choosept.com/symptomsconditionsdetail/physical-therapy-guide-to-frozen-shoulder-adhesive-capsulitis

To check out the full show notes, visit Doc Jen's website here: www.docjenfit.com/podcast/episode54

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Nov 25, 2020

53 | From the Emergency Room to Weight Room, What is the True Determinant of Health with Samantha Ciaccia 

Looking for a quick fix for your pain? Then listen to this interview with Sam Ciaccia trainer by day and physician assistant by night as she explains what she runs into at the emergency room all the time and how you can avoid it.  This podcast opens up our eyes to the reality of a "quick fix" and the importance of awareness and self care of one's body.  Tune in for some body awareness exercises that you can implement in your day to day to make sure your body can be protected from possible troubles down the road.

What You Will Learn in This Interview with Sam Ciaccia: @sciaccia

02:58 – What Sam’s purpose and goal is behind what she does

05:08 – Why it is important to Sam to continue learning and teaching movement`

07:13 – What it means to “abuse the system”

09:15 – How to motivate those who are looking for a quick fix

12:02 – The importance behind educators informing patients fully to avoid addictive behaviors

13:32 – Addictions behind medications and the importance of finding alternatives and education

16:05 – Why kettlebells, movement, and breathwork is so prevalent in Sam’s life

20:13 – How to determine if you are in an inhaled or exhaled state and why it's important

25:44 – How to strengthen breathwork with movement

27:25 – Why rib cage and pelvis placement is important - How to determine a neutral state

31:42 – Why having a lack of understanding of your body can be harmful

33:15 – How to start becoming more aware of your body movement

About Sam Ciaccia:

Sam Ciaccia is certified with her CSCS, SFGII, MS, PA-C. Trainer by day, Physician Assistant by night. Sam lives a duo-career, treating patients in the ER while living out her passion as a Strength Coach in NYC. She’s helped a range of clients from getting out of pain to conquering feats of strength! Kettlebells are her specialty focusing on the biomechanics of movement patterns and how they are applied to Kettlebell training. She encourages everyone to live up to their full potential in her sessions and overall in life!

Items mentioned in this episode include:

Sam’s Website: https://www.samanthalynnciaccia.com

Sam’s App: https://marketplace.trainheroic.com/workout-plan/team/kettlebell-strength

To check out the full show notes, visit Doc Jen's website here: www.docjenfit.com/podcast/episode53

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Nov 23, 2020

52 | Tension Headaches | The Cause and Recommended Solutions 

Are headaches a constant nuisance in your life? Listen in as Dr. Jen and Dr. Dom explains tension headaches and their root causes.  If you or a loved one experiences these types of headaches regularly, prevention techniques provided in this podcast may relieve symptoms at a higher rate than over the counter drugs.  After listening, you will walk away with the knowledge necessary to achieve a less tense, optimal body.

What You Will Learn in this PT Pearl:

00:53 – Studies behind the commonness of tension headaches, especially in women

02:05 – What tension headaches entail

04:16 – The root cause of tension headaches

05:22 – First recommendation to release stress or tension

08:02 – Why some techniques may help more with tension headaches than over the counter drugs

10:49 – How structure and posture can create tension headaches

14:40 – What the third diaphragm is and how it can create tension headaches

17:00 – Why neck retraction exercises are beneficial

17:58 – Why foundations, especially breathwork, are so important to have in your daily routine

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?

Items mentioned in this episode include:

Breathwork TOB Podcast: https://www.docjenfit.com/podcast/episode11/

Don’t forget your 10% DISCOUNT on your next IntelliRoll with code: "DOCJEN" at checkout: https://intelliroll.com/?rfsn=629552.d5440

Research Citations:

Chowdhury, D. (2012). Tension type headache. Annals of Indian Academy of Neurology, 15(5), 83. doi:10.4103/0972-2327.100023

Harvard Publishing. (2018, December). Tension Headache. Retrieved from https://www.health.harvard.edu/a_to_z/tension-headache-a-to-z

Maistrello, L. F., Rafanelli, M., & Turolla, A. (2019). Manual Therapy and Quality of Life in People with Headache: Systematic Review and Meta-analysis of Randomized Controlled Trials. Current Pain and Headache Reports, 23(10). doi:10.1007/s11916-019-0815-8

MedlinePlus Medical Encyclopedia. (2020). Tension headache. Retrieved from https://medlineplus.gov/ency/article/000797.htm

To check out the full show notes and the rest of Doc Jen's website, click here: www.docjenfit.com/podcast/episode52

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Nov 18, 2020

51 | How Do Emotions Play a Role in Physical Pain with Edan Harari 

Have a hard time showing emotion or being vulnerable? Feel like a lot of emotional walls are up and not sure how to break them down? Listen in as Dr. Jen and Dr. Dom interview Edan Harari well known movement artist, high performance healing coach, and educator as he unravels body work and what it entails. Edan dives into how the body releases tension and the importance of finding the right practice for you.  Tune in as he guides you through different energy releasing techniques with the scientific and emotional benefits that follow.  You don’t want to miss out on this in depth and healing conversation, for it provides the tools necessary to start your own optimal body journey.

What You Will Learn in This Interview with Edan Harari: @kineticbodytherapy

00:57 – What Edan’s mission is

01:32 – How Edan incorporates mind, body relationships in his work

02:43 – What led Eden to bodywork

06:28 – How Eden unleashed his way of working on his client’s body

08:52 – How Eden approaches clients with resistance to energy work that comes with bodywork

17:34 – How Eden guides clients through fight, flight, freeze responses to the rest, digest space

21:14 – The environment Eden provides for his clients in their healing journey - Why the use of voice is important for break through

27:23 – How everything has a time and place - Simple exercise to release tension

30:56 – Dr. Jen’s experience with releasing energy

32:54 – Dr. Dom’s take on the physiological responses behind energy work

34:52 – Rib release technique led by Eden

38:11 – The effectiveness behind energy release - The courage that comes with vulnerability

About Edan Harari:

Before Edan Harari became a celebrity healer and educator for empowering people and sharing healing across the globe, he had his share of obstacles to overcome. From having a mental breakdown when he was 21, which led to a hospitalization and over 15 years of meds and then healing, to going through several surgeries as a child, to several sports injuries and suffering from various serious health challenges involving tremendous pain, Edan’s story is the perfect example of how anybody can overcome the obstacles in their life and then create massive impact by helping others do the same. Edan is the founder of Kinetic Body Therapy, his private practice based in NYC but he travels often to Miami, LA and his birthplace Israel for clients and trainings.  He is a movement artist, high performance healing coach and educator.

Edan has been featured on several podcasts such as Ancient Wisdom Today with Shaman Durek, Less Doing with Ari Meisel, SoulFeed with Shannon Algeo, as well as Sivana, Synchronicity, Beautifully Broken and more. He’s been featured alongside speakers such as Deepak Chopra, Marianne Williamson, Elena Brower, Thomas Myers and more.

Items mentioned in this episode include:

Edan’s “Kinetic Body Therapy” Website: https://www.kineticbodytherapy.com/ 

To check out the full show notes and the rest of Doc Jen's website, click here: www.docjenfit.com/podcast/episode51

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Nov 16, 2020

50 | Snapping Hip Syndrome with Mountain Climbers & Abs?! Find out why! 

Do your hips snap, crackle, and pop when performing a certain movement pattern? Not experiencing pain? Then join in as Dr. Jen and Dr. Dom dive into the importance of understanding your snapping hips to prevent possible chronic pain down the road; pain or not.  They explain how important it is, no matter where you are as an athlete, to bring it back to the basics if experiencing snapping hip.  Although it may seem “easier” than what you’re used to, it will create a stronger foundation so you can progress even further without putting your body in harm's way.  So make sure to listen in and empower yourself to protect your body fully as you reach its optimal level.

What You Will Learn in this PT Pearl:

02:23 – What “snapping hip” actually means and the different types

03:45 – Snapping hip broken down and why they may have different diagnoses

08:05 – Percentage of people experiencing snapping hip versus those who are asymptomatic

09:05 – Condition that could occur if you ignore asymptomatic, or unpainful, snapping hip

10:22 – Dr. Dom’s personal experience with snapping hip and how he addressed it

11:11 – Why motor patterns need to be relearned if experiencing snapping hip; no matter the athletic level

14:48 – Why coming back to the breathe would be beneficial in relearning motor patterns

16:37 – Examples on how you can relearn motor patterns efficiently

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?v=oPY3u7yzFh0&list=PLk5UkBNdJQpZ_IlqhLBE41JP1xfPRhVEn&index=30

Items mentioned in this episode include:

The Optimal Body: https://www.docjenfit.com/theoptimalbody/

Research Citations:

Musick, S. (2020, August 26). Snapping Hip Syndrome. From https://www.ncbi.nlm.nih.gov/books/NBK448200/

Stanford Healthcare. (2017, September 11). Snapping Hip Syndrome. Retrieved from https://stanfordhealthcare.org/medical-conditions/bones-joints-and-muscles/snapping-hip-syndrome.html

To check out the full show notes and the rest of Doc Jen's website, click here: www.docjenfit.com/podcast/episode50

--- Send in a voice message: https://anchor.fm/TOBpodcast/message

Nov 11, 2020

49 | Break up with your food beliefs and learn to fuel the body with vegan chef, Hollan Hawaii 

Want to change your diet to a healthier one but don’t know how? Tune in as Dr. Jen and Dr. Dom interview Hollan Hawaii expert in vegan, plant-based food and cleanses, liqueur dan bleu chef, health advocate, former restaurant owner, and mom of three as she explains the nutritional benefits of eating more plants; whether you are plant based or not.  Hate cooking? Hollan has some tips and tricks you can utilize in order to maintain a healthier diet while also staying out of the kitchen.  Listen in to have your whole perspective on food and their nutrition change; creating opportunity to begin and maintain a healthier diet and life.

What You Will Learn in This Interview with Hollan Hawaii: @hollanhawaii

02:08 – Hollan’s purpose or mission on this Earth

03:13 – Hollan’s advice to anyone who wants to begin to create change in their diet

05:15 – Hollan’s health journey and what brought her to become vegan

07:45 – Why starting where you’re at is so important - Avoiding drastic changes right away

09:51 – Advice to those who don’t like cooking but still want to change their diet

11:55 – How Hollan has been creative with food and how you can replace things in your diet

14:33 – Hollan’s WalkAbout Theory and how it restructures the way you look at food

17:38 – The importance of seeds and their nutrition value - What food is supposed to do

20:10 – Adequate protein sources in vegan diets - Why it shouldn’t be a main concern

22:09 – Why you should be your own science experiment

23:11 –  How Hollan’s health has shifted since becoming vegan

25:18 – Hollan’s experience with kids, their nutrition, and their different tastes - Creating their own relationships with food

29:13 – How to create yummy, comfort foods to healthier ones

About Hollan Hawaii:

Hollan Hawaii is an expert in vegan plant-based food and cleanses. As a Le  Cordon Bleu trained chef, health advocate, former restaurant owner, and mom  of three, she has worn many hats in this life, but she knows the one that matters  most is her relationship with herself and her body. When those two are aligned,  everything falls into place, and she can be a better mother and chef. Hollan has  been on her own health journey for 13 years and loves sharing her perspective  and experience with food that led her to be in charge of her own health.

Good Food Gratitude is Hollan’s plant-based lifestyle cookbook that also  encourages people to change the way to perceive healthy food. Hollan knows  how much work it is to make sure you and your family are eating healthy foods,  so her recipes are fast, affordable, easy, and healthy. True to her family-friendly  beach-inspired lifestyle and aesthetics, Hollan lives on the beautiful garden isle  of Kauai and enjoys spending time in the kitchen, with family and friends, and  in the rejuvenating waters of the Pacific Ocean.

Hollan's Cookbook Good Good Gratitude: https://www.hollanhawaii.com/product/good-food-gratitude-cookbook/

Hollan's Vegan Thanksgiving Cookbook Free Gift: Hollanhawaii.com/gift

To see this episode's full show notes and check out the rest of Doc Jen's website, click here: www.docjenfit.com/podcast/episode49

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Nov 9, 2020

48 | Ergonomics: What is the ideal desk posture and set-up? 

When you think of ergonomics, do you think about those fancy office desks and chairs? If so, tune into this PT Pearl as Dr. Jen and Dr. Dom fully explains what ergonomics is really about and how to obtain your optimal body in your work environment.  Listen in to be empowered with different methods you can apply at home or bring to your supervisor in order to create a healthy work environment for everyone.  This podcast is made to give you the power of setting an example, and hopefully a new norm, in your workplace; creating a healthy community instead of another dreaded work week full of bodily aches and pains.

GIVEAWAY WILL BE POSTED ON @docjenfit Instagram at 8:30pm PST MONDAY NOV 1st

What You Will Learn in this PT Pearl:

01:05 – What is ergonomics really means and how it relates to your working environment

03:38 – Misnomers behind ergonomics - What really matters for your body in your work environment

06:23 – Percentages of office workers experiencing neck pain, their recurrence rates, and the three factors as to why it happens

10:49 – First simple tip to empower yourself and relieve your work stress

13:20 – What works in work environments to create better ergonomics

14:35 – Second simple tip to decrease neck pain - Creating a community

16:10 – Third simple tip to support your foundation

16:50 – Fourth simple tip to stay moving - The power in setting examples

19:48 – Desks and chairs recommended by Dr. Jen and Dr. Dom and why

27:29 – Why investing in your health is so important

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?v=Zditl9OIDjM&list=PLk5UkBNdJQpZ_IlqhLBE41JP1xfPRhVEn&index=29

Research Citations:

Chen, X., Coombes, B. K., Sjøgaard, G., Jun, D., O’Leary, S., & Johnston, V. (2017). Workplace-Based Interventions for Neck Pain in Office Workers: Systematic Review and Meta-Analysis. Physical Therapy, 98(1), 40-62. doi:10.1093/ptj/pzx101

Sowah, D., Boyko, R., Antle, D., Miller, L., Zakhary, M., & Straube, S. (2018). Occupational interventions for the prevention of back pain: Overview of systematic reviews. Journal of Safety Research, 66, 39-59. doi:10.1016/j.jsr.2018.05.007

We Think You’ll Love:

check out the rest of Doc Jen's website, click here: www.docjenfit.com/podcast/episode48

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Nov 4, 2020

47 | Creation of Barefoot Shoes, Vivobarefoot, by Co-founder Galahad Clark 

Do you believe that you absolutely need that arch support in your shoes? Love that feeling when you come home and take your shoes off? Join Dr. Jen and Dr. Dom as they interview Galahad Clark CEO and co-founder of Vivobarefoot Shoes and uncover why barefoot shoes benefit everyone.  Galahad dives into the science behind barefoot shoes and how they have been shown to decrease pain throughout the body.  Not only are Vivobarefoot shoes beneficial to your health, but the environment as well.  Listen as Galahad reveals the sustainable mission he wishes to accomplish environmentally with Vivobarefoot shoes, as well as shoe production in general.

FREE YOUR FEET and 15% OFF VivoBarefoot Shoes with code “OPTIMAL15” at checkout: https://bit.ly/3cDHcA

What You Will Learn in This Interview with Galahad Clark: @vivobarefoot

01:42 – What Galahad’s mission is with Vivobarefoot shoes and his journey to that mission

05:21 – What brought Galahad’s friend to cut the sole off a shoe and put a tennis racket on it, instigating the idea of Vivobarefoot shoes

07:40 – Why Galahad created the specific shape of the Vivobarefoot shoes

10:10 – Galahad’s theory behind why shoes were created and marketed the way they are today

14:04 – Supporting facts to help ease your worries on transitioning to barefoot shoes

18:58 – How barefoot shoes addresses pain and why

20:47 – How Galahad implements sustainability and have a positive impact on the environment in producing Vivobarefoot shoes

25:14 – What a B Corp Certification is and why it's important to collaborate with other companies

About Galahad Clark:

Galahad is a 7th generation shoemaker. As a teenager, he spent summer holidays on various shoe production lines in Europe and Asia learning the family’s trade. After finishing school, he went to America on a Morehead scholarship to study Chinese and Anthropology. While there he founded Students 4 Students International an organisation created to help disadvantaged students in Africa go to the best secondary schools and onto university. In 2003, lured by the Wu Tang Clan wearing Wallabees, Galahad started his first shoe project: “Wu Shoes”. From there he went on to launch United Nude (high end architectural shoes), Worn Again (a closed loop green technology business) and Vivobarefoot (where he now focuses his energies)

About VivoBarefoot Shoes:

Vivobarefoot are the outsiders of the shoe industry. Rejecting this broken industry and fighting for a more natural future, by reconnecting people and planet.

Sedentary & cushioned lifestyles are making people and planet sick. The short-term comfort of foam and air is having a long-term effect on our health – Vivobarefoot want to change this by making footwear that makes your feet stronger. Using wide, thin and flexible design principles that allow your feet to do their natural thing. They add less so you feel more.

All Vivobarefoot footwear is produced using sustainably sourced natural, bio and recycled materials. With the aim to protect the planet so you can run wild on it, forever. Created by two cousins from a long line of cobblers, Galahad and Asher goal is to create alternative footwear for those who want to feel.

To see this episode's full show notes and check out the rest of Doc Jen's website, click here: www.docjenfit.com/podcast/episode47

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Nov 2, 2020

46 | Groin Pain and Inner Thigh Strain Explained 

Want to know how you can possibly decrease your groin pain or inner thigh strain today? Tune in as Dr. Jen and Dr. Dom explores different inner thigh injuries, what populations tend to obtain these injuries, and exercises you can start today to decrease your pain.  If you are an athlete of any kind, you have probably experienced one of these injuries and this podcast has the potential of increasing your performance while simultaneously decreasing your pain.  If athletics is not your thing, this podcast will empower you with exploration techniques you can use on your hips to avoid or reduce risk of injury, as well as increase mobility and functionality.

Join us in the NEW “Grateful for my Body” Challenge happening NOW! Last week to join! Click here: https://www.docjenfit.com/gfmb

What You Will Learn in this PT Pearl:

02:11 – What adductors muscles are, what they do, and how they’re related to groin injury

05:23 – Types of bone injuries, or fractures, that can occur on the pelvis and recovery time

08:15 – What pubis symphysis and osteitis pubis are and the populations they’re common in

10:15 – What epiphyseal plates are and the population this injury effects

10:58 – Snapping hip syndrome and how to identify it

12:14 – How to explore your hips to identify where your hip injury is taking place

13:05 – What an inguinal hernia is and what it might entail

13:44 – Simplified explanation as to why you may be having an injury - Why exploration is important

14:44 – Why mobility of the hips, and any part of your body, is so important

15:27 – Mobility exercise for tight hip rotators

16:32 – Minimum requirement of hip adductor mobility

17:52 – How adductor activation can decrease pain - Exercises that help activate these muscles

To Watch the PT Pearl on YouTube, click here: https://www.youtube.com/watch?v=QpjtJa

Items mentioned in this episode include:

Doc Jen’s Mobility Method:  https://www.docjenfit.com/mobility

Doc Jen’s Optimal Body: https://www.docjenfit.com/theoptimalbody/

See full show notes here: https://docjenfit.com/podcast/episode46/

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