443 | Updated Research Recommendations on Pregnancy Exercise with Dr. Margie Davenport

In this episode of the Optimal Body Podcast, hosts and Doctors of Physical Therapy Doc Jen and Dr. Dom welcome Dr. Margie Davenport, an exercise physiologist and leading expert on pregnancy and postpartum physical activity. Together, they discuss the latest research and Canadian guidelines on safe pregnancy exercise, debunk common myths, and highlight the benefits of movement for physical and mental health during and after pregnancy. The conversation covers pelvic floor training, sleep, breastfeeding, and practical tips for returning to pregnancy exercise, empowering listeners with evidence-based recommendations and resources for every stage of the perinatal journey. Whether you’re new to pregnancy exercise or looking to refine your routine, this episode provides valuable insights for a healthy and active pregnancy.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 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. Davenport's Resources:Dr Margie's WebsiteDr Margie on IGDr Margie on YoutubeWe think you’ll love:Free Week of Jen HealthJen’s InstagramDom’s InstagramYouTube ChannelWhat You'll Learn from Dr. Margie:03:03 Dr. Davenport explains her role, the development of guidelines, and the goal to dispel myths about exercise during and after pregnancy.06:41 Discussion of global consensus: 150 minutes of moderate-vigorous activity during pregnancy, and 120 minutes postpartum, including aerobic, resistance, and pelvic floor training.09:55 Guidelines on sleep: no set duration, but physical activity improves sleep quality and mental health for new parents.13:07 Pelvic floor training goes...For full show notes and resources visit https://jen/health/podcast/443 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this first 2026 episode of the Optimal Body Podcast, doctors of physical therapy Dr. Jen and Dr. Dom discuss Jen Health, Dr. Jen’s platform for sustainable health and pain management. They explore how pain is multifactorial, debunk common movement myths, and emphasize empowerment through education and movement quality. The hosts share user success stories, highlight Jen Health’s diverse plans—mobility, stability, core, mindset, and strength—and stress the importance of consistency and community. The episode encourages listeners to move confidently, understand their bodies, and use Jen Health as a supportive tool for long-term well-being.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!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 HealthJen’s InstagramDom’s InstagramYouTube ChannelWhat You'll Learn:00:29 Explains Jen Health’s mission to empower people to move out of pain and improve movement quality.02:39 Addresses common fears about structural diagnoses and how Jen Health helps reframe these beliefs.04:23 Talks about conflicting provider advice, monthly educational webinars, and empowering self-assessment.07:27 Contrasts passive, short-term treatments with Jen Health’s active, sustainable approach.08:54 Emphasizes Jen Health’s focus on abilities and building confidence, not restrictions.12:26 Explains how Jen Health complements physical therapy and details plan components like core, mindset, and breathwork.14:33 Discusses the challenge of consistency and how Jen Health fosters accountability and community.17:15 Identifies key user groups: busy individuals, those seeking solutions, and older adults.20:03 Shares user stories about improvements in pelvic floor...For full show notes and resources visit https://jen.health/podcast/442 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom interview Dr. John Rusin, a renowned strength coach and physical therapist. Dr. John Rusin shares his journey from coaching to physical therapy and back, emphasizing a pain-free, health-first approach to training. He discusses foundational movement patterns, injury prevention, and the importance of individualized, sustainable routines. The hosts and Dr. John Rusin also highlight his book, Pain Free Performance, and practical strategies for optimizing movement, recovery, and lifelong performance, making this episode a valuable resource for anyone seeking better physical health.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!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!Dr. Rusin's Resources:Pain-Free Performance BookUnbreakable Training AppTrain with Dr RusinDr Rusin's WebsiteDr Rusin on IGDr Rusin on FBDr Rusin on YoutubeWe think you’ll love:Free Week of Jen HealthJen’s InstagramDom’s InstagramYouTube ChannelWhat You'll Learn...For full show notes and resources visit: https://jen.health/podcast/441 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 HealthJen’s InstagramDom’s InstagramYouTube ChannelWhat 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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 WebsiteMuse on IGMuse YoutubeMuse FacebookMuse DiscountWe think you’ll love:Free Week of Jen HealthJen’s InstagramDom’s InstagramYouTube ChannelWhat 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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 PlanFree Knee MasterclassJen’s InstagramDom’s InstagramYouTube ChannelWhat You'll Learn01:47 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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 WebsiteDr Mina's IGThe Skin Real YoutubeThe Skin Real FacebookThe Skin Real PodcastSkincare DiscountWe think you’ll love:Free Week of Jen HealthJen’s InstagramDom’s InstagramYouTube ChannelWhat 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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 DiscountJen’s InstagramDom’s InstagramYouTube ChannelWhat You'll Learn02:47 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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 WebsiteLiz on IGLiz on FacebookLiz's SubstackWe think you’ll love:Free Week of Jen HealthJen’s InstagramFor 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 ChallengeJen’s InstagramDom’s InstagramYouTube ChannelWhat 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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.