In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, both Doctors of Physical Therapy, discuss the best exercises for strength and growth of the glutes, focusing on recent research comparing EMG muscle activation with actual peak muscle force. They explain why force production is more relevant than EMG for building glute strength and highlight the top exercises for targeting the glutes (gluteus maximus and gluteus medius). The hosts emphasize tailoring exercise selection to individual needs and goals, and share practical tips for both training and rehabilitation from injury of the glutes, including their Jen Health hip program for improving glute mobility and strength. The practical considerations can be so vital for rehabilitation from injuries including knee pain and low back pain.

VivoBarefoot Discount:

Support your feet and ankles with VivoBarefoot shoes—with perfect styles for any occasion! Boost foot health through mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

Free Week of the Jen Health Membership:

Get a free week of Jen Health Membership! Access 12 plans crafted by Doc Jen, PT. We’ll match you with the best plan for your goals. Check it out today and use code OPTIMAL for a discount on your first month!

We think you’ll love:

• Free Week Jen Health
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

What You'll Learn:

02:00 Introduction to the main topic: research on the best exercise for glute growth and strength, and EMG vs. muscle force.

03:34 Discussion of EMG limitations and introduction to the new study comparing EMG to peak muscle force in glute exercises.

04:33 Explanation of gluteus maximus and medius roles, especially glute medius as the "rotator cuff of the hip."

06:26 Description of the study: 14 healthy female soccer players, types of exercises tested, and data collection methods.

08:27 Findings show weak correlation between EMG activity and peak muscle force; EMG is not always a good predictor.

09:37 Discussion of the study's chart showing discrepancies between EMG rankings and actual force production in exercises.

12:22 Takeaways: focus on exercises with highest peak muscle force for strength/hypertrophy; EMG has limitations.

13:03 Listing and discussion of the top five exercises for glute max and glute medius based on peak muscle force.

14:34 Importance of exercise selection based on rehab stage; lower-intensity...

For full show notes and resources visit https://jen.health/podcast/440

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In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom, both Doctors of Physical Therapy chat with neuroscientist Ariel Garten, co-founder of Muse. Together, they explore how brainwave-sensing technology can make meditation more effective, support stress reduction, and improve sleep and pain management. Ariel shares practical tips for building healthy habits, explains the science behind meditation and brain health, and highlights Muse’s research-backed benefits for women’s wellness, including how it can improve sleep quality. The conversation is both empowering and approachable, offering actionable insights for women seeking to enhance their mental and physical well-being through mindful routines and innovative tools that can also help improve sleep.

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!

Muse Discount:

Interested in what Muse can do for you? This tool has been shown to reduce stress, improve sleep and increase performance across multiple aspects of brain health. Check it out HERE and get a special 15% discount!

Dr. Mina's Resources:

• Muse Website
• Muse on IG
• Muse Youtube
• Muse Facebook
• Muse Discount

We think you’ll love:

• Free Week of Jen Health
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

What You'll Learn from Ariel:

04:44 Ariel explains brainwaves, how they’re measured, and their significance in understanding brain activity.

06:59 Discussion on how brainwave patterns relate to anxiety, depression, and brain region activity.

09:35 How meditation and technology like Muse can influence brainwaves for better sleep and focus.

11:57 Evidence for meditation’s benefits, optimal durations, and Mayo Clinic...

For full show notes and resources visit https://jen.health/podcast/439

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In this episode of the Optimal Body Podcast, Doctors of Physical Therapy Dr. Jen and Dr. Dom debunk the myth that deep squats are harmful to the knees and discuss their impact on knee health. They trace the misconception to outdated research and review recent studies showing deep squats are generally safe and beneficial for healthy adults, supporting overall knee health. The hosts discuss knee biomechanics, the importance of gradual progression, and individualized modifications. They emphasize that deep squats support functional movement, joint health, and knee health, even for those with knee pain, and encourage listeners to challenge old beliefs and approach squatting with confidence and proper technique.

VivoBarefoot Discount:

Support your feet and ankles with VivoBarefoot shoes—with perfect styles for any occasion! Boost foot health through mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

LMNT Electrolytes: Free Gift with Purchase!

Stay hydrated and energized with LMNT electrolytes—sodium, potassium, and magnesium for brain and body. It’s our favorite micro nutrition hack to get those essential minerals in! Get a free gift with every purchase and try new flavors! Get your Free Gift now!

We think you’ll love:

• Free Week of the Knee Plan
• Free Knee Masterclass
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

What You'll Learn

01:47 Tracing the myth to a 1961 study with questionable methods and its influence on fitness culture.

04:25 Summary of review findings: most studies support deep squat safety for healthy adults, with a few raising minor concerns.

08:02 Highlighting benefits found in research: improved strength, tendon resilience, and functional capacity.

09:54 How knee joint and patellofemoral forces change with squat depth, and why deep squat exercise may not be riskier.

12:31 Anecdote about retraining Dr. Jen’s mom to perform deep squats safely despite osteoarthritis.

13:58 Noting that deep squats are used...

For full show notes and resources visit https://jen.health/podcast/438

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In this episode of the Optimal Body Podcast, Doc Jen and Dr. Dom, both doctors of physical therapy, sit down with Dr. Mary Alice Mina, a Harvard-trained dermatologist and host of The Skin Real Podcast. Dr. Mina shares her holistic perspective on skincare health, emphasizing how lifestyle factors such as sleep, nutrition, exercise, and mindset play a crucial role. She debunks common skincare myths, underscores the effectiveness of simple routines—cleanser, sunscreen, moisturizer—and explores the connection between mental health and skincare health. Throughout the conversation, Dr. Mina provides practical, evidence-based tips for aging gracefully and building confidence, encouraging listeners to adopt sustainable habits that support long-term skincare health and avoid the pain of skin issues.

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!

Free Week of the Jen Health Membership:

Get a free week of Jen Health Membership! Access 12 plans with daily exercise crafted by Doc Jen, PT. We’ll match you with the best plan for your goals. Check it out today and use code OPTIMAL for a discount on your first month!

Dr. Mina's Resources:

• The Skin Real Website
• Dr Mina's IG
• The Skin Real Youtube
• The Skin Real Facebook
• The Skin Real Podcast
• Skincare Discount

We think you’ll love:

• Free Week of Jen Health
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

What You'll Learn From Dr Mina:

02:17 Dr. Mina shares her personal shift to holistic, preventative skincare after turning 40.

05:05 Discussion on how internal health...

For full; show notes and resources visit https://jen.health/podcast/437

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In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom, Doctors of Physical Therapy, delve into the complexities of chronic low back pain. They discuss the latest research on both acute and chronic low back pain, emphasizing the need for individualized treatment plans. The hosts highlight the importance of exercise, the powerful role of mindset, patient-provider relationships, and supportive environments in managing chronic low back pain. They stress that recovery is a gradual, personalized process, caution against one-size-fits-all solutions, and encourage listeners to remain consistent, address psychological factors, and seek professional guidance for lasting improvement.

Black Friday Sale!

Invest in yourself this Holiday Season! Come join our movement community with the most massive sale on the annual membership where you can get in for only $12.50 per month! We have plans for each specific body area that you might have aches and pains in and full videos with expert cuing to get you back to the exercises you love, without the pain. Join us today!

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!

We think you’ll love:

• Black Friday Discount
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

What You'll Learn

02:47 Discussion on how common and costly low back pain is, and the dangers of one-size-fits-all solutions.

04:00 Emphasis on the need for individualized approaches and skepticism toward exclusive treatment claims.

07:00 Explanation of the timeframes and definitions for acute, subacute, and chronic low back pain.

09:05 Importance of contextual factors—expectations, relationships, environment—in pain reduction and recovery.

11:53 How patient-provider relationships and belief in treatment impact outcomes, especially for chronic pain.

15:07 Encouragement to remain open to new approaches and persist through setbacks in chronic pain recovery.

17:31 Study findings on optimal exercise load (MET minutes) and the benefits of consistent, appropriate exercise.

20:19 Research on effective session lengths, program duration, and the benefits of tai chi for chronic pain.

26:14 Consistency, adherence, and...

For full show notes and resources visit https://jen.health/podcast/436

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In this episode of the Optimal Body Podcast, Doctors of Physical Therapy Doc Jen and Doctor Dom welcome wellness expert Liz Plosser to discuss practical strategies for health at every stage of life. They explore topics like nutrition, strength training, hydration, and how to make healthy choices accessible. Liz shares insights on protein intake, building sustainable nutrition habits, and navigating midlife changes, especially for women. The conversation blends science-backed advice with personal stories, emphasizing small, joyful steps toward optimal health, the importance of social connection, body love, and the value of self-compassion in creating lasting, positive health routines. Throughout the episode, nutrition is highlighted as a key component in supporting overall well-being and long-term vitality.

VivoBarefoot Discount:

Support your feet and ankles with VivoBarefoot shoes—with perfect styles for any occasion! Boost foot health through mobility and strength from the ground up. Use code OPTIMAL20 for 20% off. 100-day trial included—return if you’re not satisfied!

LMNT Electrolytes: Free Gift with Purchase!

Stay hydrated and energized with LMNT electrolytes—sodium, potassium, and magnesium for brain and body. It’s our favorite micro nutrition hack to get those essential minerals in! Get a free gift with every purchase and try new flavors! Get your Free Gift now!

Discount on Kion Amino Acids:

With the focus of this episode being about Amino Acids, Kion has offered out audience 20% off their amino acids by going HERE.

Liz's Resources:

• Liz's Website
• Liz on IG
• Liz on Facebook
• Liz's Substack

We think you’ll love:

• Free Week of Jen Health
• Jen’s Instagram

For full show notes and resources visit https://jen.health/podcast/435

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this Optimal Body Podcast episode, Dr. Jen and Dr. Dom, both Doctors of Physical Therapy, explore the science and clinical relevance of myofascial trains—continuous myofascial networks in the body. They discuss fascia’s anatomy, its role in movement and pain, and the impact of manual therapies like myofascial release. Emphasizing the nervous system’s influence, they caution against oversimplifying myofascial connections and advocate for individualized, evidence-based approaches. The hosts also review research on sling-based training, highlighting its benefits and limitations, and encourage listeners to integrate both manual and exercise therapies for optimal health and pain relief.

VivoBarefoot Discount:

Support your feet and ankles with VivoBarefoot shoes—with perfect styles for any occasion! Boost foot health through mobility and strength from the ground up. Use code TOB25 for 20% off. 100-day trial included—return if you’re not satisfied!

LMNT Electrolytes: Free Gift with Purchase!

Stay hydrated and energized with LMNT electrolytes—sodium, potassium, and magnesium for brain and body. It’s our favorite micro nutrition hack to get those essential minerals in! Get a free gift with every purchase and try new flavors! Get your Free Gift now!

We think you’ll love:

• Release and Recover Challenge
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

What You'll Learn:

02:04 Introduction to myofascial trains/slings, their popularity, and the concept of fascial connectivity.

03:12 Explanation of fascia as a continuous tissue, its anatomical connections, and the theory behind force transmission.

04:59 Brief discussion on the importance of hydration and electrolytes for fascia health, with a sponsor mention.

06:18 Discussion of anatomical evidence for fascial continuity, cadaver dissections, and the limitations of anatomical studies.

09:31 Review of research on force transmission through fascia, differences between cadaver and living subjects, and individual variability.

12:41 Exploration of how fascial connections relate to pain...

For full show notes and resources visit https://jen.health/podcast/434

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In this episode of the Optimal Body Podcast, Doc Jen and Doctor Dom, both Doctors of Physical Therapy, interview Danielle Greenwich, clinical esthetician and CEO of Clear Stem. Danielle shares her personal journey with cystic acne and discusses the root causes of acne beyond traditional treatments, including genetics, diet, hormones, and the ingredients found in skincare products. The conversation debunks common acne myths, highlights the impact of supplements and lifestyle choices like diet and exercise, and explains how to identify pore-clogging ingredients in skincare products. Danielle also offers practical skincare tips and introduces Clear Stem’s science-backed, non-comedogenic products, empowering listeners to take a holistic approach to skin health and how it is important for women's health and optimal health overall.

Release and Recovery Course Starts!

We are starting our fall challenge to release tension and recovery in our bodies coming into the holiday season! It's not too late to come and join us. As a podcast listener, you can grab an extra discount using code OPTIMAL10 at checkout! Time to give your body that love that it needs!

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!

Clearstem Discount:

Grab 15% off your entire Clearstem order with code DOCJEN at checkout!

Clearstem's Resources:

• Clearstem's Website
• Danielle on IG
• Clearstem on IG

We think you’ll love:

• Release and Recovery Course
• Jen’s Instagram
• Dom’s Instagram
• YouTube Channel

What You'll Learn from Danielle:

03:22 Discussion of common skincare products ingredients...

For full show notes and resources visit https://jen.health/podcast/433

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.