Dr. Jena Gatses (2025)

30/09/2025

Most people think a diffuser is just about nice smells...but the wrong one can actually pollute your space.

Plastic parts and heat break down essential oils, releasing unwanted byproducts into the air. Considering the EPA has shown that indoor air can be 2–5x more polluted than outdoor air, what you use in your home environment really matters.

That’s why I only use this all-glass, no-heat diffuser. It preserves the purity of the oils, supports a cleaner home, and has noticeable benefits: calmer nervous system activity, better sleep, and sharper daily focus.

🌿 How I use mine:

• Peppermint in the morning → Boosts alertness and focus

• Lavender at night → Improves sleep quality

• Diluted hydrogen peroxide during the day → Supports oxygen availability

Daily habits like this shape the environment your body heals, recovers, and performs in. If you want the best on the market, this is it.

👉 Shop the diffuser here: tiktok.com/t/ZTHWqr37hk8Fb-RaB3e/

29/09/2025

Over a century ago, the 1910 Flexner Report reshaped medicine 🧬

It standardized physician training, but it also shifted the focus away from natural healing and toward a pharmaceutical-first model. This still influences healthcare today.

Here’s the truth: Nutrition, sleep, movement, and targeted natural therapies remain some of the most effective ways to improve long-term health.

In my work, I’ve seen patients who prioritize these basics recover faster, adapt more efficiently, and perform with more resilience. Support the foundation first, and your body will respond quicker than any medication could.

⚡ When we remove the distractions and return to what the body has always known—oxygenation, movement, sunlight, nutrient density—we create the foundation for lasting health and resilience.

Simple protocols to begin today:

☀️ Morning sunlight: 10–15 minutes outside within an hour of waking resets the circadian rhythm.

🌬️ Diaphragmatic breathing: 5 minutes daily of nasal inhales (4 sec) + slow exhales (6–8 sec) improves oxygen delivery.

Thank you to Cultivate Elevate Shorts for joining me on Enhancing The Human to dive deeper into this conversation!

🎧 Watch the full episode: youtu.be/GW1UWyiMJuw?si=q1CF163AULEuzj_v

26/09/2025

📊 Patients who engage in their care are more motivated to follow through with treatment plans and make informed decisions that align with their goals and needs.

Asking questions and getting copies of all labs, images, and results helps to establish a baseline which gives you a clear point of reference, helping you better understand your health, track progress, and choose the path that’s best for YOU.

❇️ Asking questions reduces medical errors and helps patients understand themselves and their health

❇️ Advocacy doesn’t replace a physician’s expertise! It strengthens it

Some simple ways to start:

• Ask about risks, benefits, and alternatives with every treatment

• Seek out opinions from several healthcare professionals vs trusting everything and anything one person says

• Track lab values over time, not just one result

• Write down symptoms daily to see patterns emerge

• Seek out credible, evidence-based resources before making decisions

• Always make sure to get physical copies of all of your labs and images and save them somewhere where you can refer back and correlate things at a later time

Healthcare professionals who want the best for you will encourage this behavior to make sure you feel safe, secure, and fully informed when making decisions that could impact the rest of your life. If you feel like your doctor is upset with you for asking questions or offended that you want a second opinion….. it’s time to find a new doctor.

💡Remember, your health is about YOU! Every decision should leave you feeling safe, confident, and supported. Surround yourself with a team of professionals who keep you & your health at the center of the story—because you are the main character. Don’t be afraid to stand up for yourself 😉🫶🏼🤗

25/09/2025

Most hip tightness doesn’t come from training—it comes from instability and underused ranges of motion.

⚡The 90/90 hip rotation is one of the most effective ways to restore hip mobility.

Here’s how I recommend practicing it:

1️⃣ Start in a 90/90 position with both knees bent. If it feels too intense, bring the front foot closer in.

2️⃣ Square your hips and keep your chest tall—avoid leaning or collapsing.

3️⃣ Hold 60–90 seconds, focusing on long exhales to release tension.

4️⃣ Rotate toward the opposite hip, keeping the chest tall and the movement driven by the hips.

5️⃣ Progress by hinging forward slightly while keeping the pelvis square and chest upright.

For best results, practice 2–3 sets of 6–8 reps per side, 3–4 times per week. Consistency with this drill improves rotation, reduces compensations at the spine and knees, and increases hip resilience under load.

👉 Visit drjena.com for more mobility protocols!

23/09/2025

Most people think of their aura as something mystical. But science tells us it’s not magic—it’s measurable.

🔬 Your body generates an electromagnetic field through neural activity and the rhythm of the heart. The heart alone produces a magnetic signal detectable up to three feet away (McCraty et al., 1998). That’s why people and even animals can sense your presence before you say a word.

When you’re operating from a state of fear or chronic stress, your electromagnetic field becomes chaotic. On the other hand, cultivating states of compassion and genuine love creates measurable coherence in the heart’s rhythm, strengthening your field and influencing those around you.

I’ve seen firsthand how people and animals respond differently when love is the true motivation behind your actions. That coherence is both felt and measured.

💡 Practical ways to expand your aura:

• Heart-focused breathing → 3–5 minutes daily (Inhale for 5 sec, exhale for 5 sec while focusing on the heart).

• Environment reset → Step into nature or quiet spaces to reduce nervous system stress.

• Vagus nerve stimulation → Gentle neck stretch: Hold 20–30 sec per side, repeat 2–3 times daily.

• Authentic connection → One conversation daily with full attention synchronizes your field with others.

Love and compassion aren’t abstract feelings. They’re biological inputs that change your physiology and the experience of those around you 🤍

Thank you to Cultivate Elevate Shorts for joining me on Enhancing The Human!

🎧 Check out the full episode: youtu.be/GW1UWyiMJuw?si=q1CF163AULEuzj_v

22/09/2025

Your training results can be limited by hidden stressors you encounter every day.

1️⃣ Water quality → Tap water often carries chlorine and PFAS, which disrupt hormone signaling and increase oxidative stress. I filter all drinking and cooking water through reverse osmosis at home to lower that load.

2️⃣ Clothing → Synthetic fabrics can build static charge that interferes with the body’s electromagnetic balance and elevates inflammatory signaling. I choose natural fibers like cotton or wool, especially for sleep and training.

3️⃣ Skincare → The skin absorbs what you put on it. Parabens and phthalates act as endocrine disruptors, altering hormone pathways and impairing tissue repair. I’ve switched to mineral-based and organic options and encourage my patients to do the same.

These exposures create an added load on the mitochondria—the engines behind strength, speed, and endurance output. Reducing that burden frees up more energy for adaptation and recovery.

⚡ Simple swaps to try this week:

• Filter drinking and cooking water

• Replace one synthetic item with a natural fiber

• Upgrade one skincare product to a cleaner alternative

It’s not about perfection. Small, consistent upgrades keep the system resilient and make a difference over time.

🌿 Support recovery: crrnt.app/RANG/DrJena15

👉 Learn more recovery protocols at drjena.com

19/09/2025

Most athletes focus on training and stretching when they think about hip health. But your blood work often reveals the bigger picture🩸

Chronic inflammation is one of the strongest drivers of joint degeneration. Elevated C-reactive protein (CRP), a key inflammation marker, can more than double the risk of developing hip osteoarthritis. Inflammation also interferes with power production and endurance by disrupting cartilage health and recovery capacity.

Nutrient levels matter, too. Optimal Vitamin D supports stronger cartilage integrity and lowers the risk of degenerative changes. Higher Omega-3 status helps regulate inflammatory pathways, protecting joints under heavy load.

A strong lab profile makes your hips more resilient under load. That’s the difference between squatting heavy at 30 and still sprinting at 60.

📊 Key labs I recommend for hip longevity:

• CRP (C-reactive protein): Detects systemic inflammation that accelerates joint wear

• Vitamin D (25-OH D): Supports bone density and cartilage strength

• Omega-3 Index: Tracks fatty acid balance and inflammation control

After years of extensive research, I trust my Comprehensive Bloodwork Panel to give patients the full picture. It provides a full blood panel, raw data, client report, and a detailed consult to discuss your results. It’s also designed for retesting, so you can measure progress and see the impact of protocols over time.

🧬 Learn more here: drjena.com/products/bloodwork-panel

18/09/2025

What happens inside your joints often dictates how well you move—and how much force you can generate ⚡💪🏼

Your hips take on compressive forces many times your body weight during daily movement, exercise, and sport. Over time, those loads can reduce joint space, restrict fluid exchange, and create a bottleneck that limits mobility, circulation, and power.

Banded traction restores the motion of the joint capsule that reinforce the integrity of the joint. While also increasing the flow of synovial fluid which lubricates the joint, helps maintain full hip movement, and maintain movement efficiency.

• More joint space —> less stiffness & greater range of motion

• Better circulation -> faster recovery after workouts or long days of sitting

• Consistent decompression -> healthier hips overtime

👉 Try this hip release protocol (Demo in reel):

• Anchor a heavy superband low and loop it high into the thigh crease (as high as possible, comfortably)

• Step back until you feel firm tension, then kneel with the band pulling your hip backward

• Rock gently forward and back for 2–3 minutes per side

• Repeat 3–4x per week, especially after workouts or long periods of sitting or prior to a workout if your joints are feeling stiff

Your hips are the foundation of movement—whether you’re sprinting, training, or sitting at a desk. Take care of them and they’ll keep you moving strong 💪 Perform Better

16/09/2025

Over half of athletes experience hip mobility restrictions that limit speed and power.

Restricted hip range of motion is one of the strongest predictors of slower sprint mechanics, reduced jump height, and lower overall force output. The hips play a central role in movement—when they’re stiff, performance drops.

When mobility improves, so does performance:
• Sprint velocity rises with longer stride mechanics.
• Vertical jump height increases through greater hip extension.

This is why elite performance programs prioritize mobility training alongside strength. Strength without hip mobility leaves performance potential untapped.

💪 Mobility protocols I use with athletes:

• 90/90 Hip Rotations → 2–3 sets of 6–8 reps each side, slow and controlled.

• Half-Kneeling Hip Flexor Stretch + Glute Activation → Hold 20–30 seconds, repeat 2–3 times per side.

• Cossack Squats → 2–3 sets of 6–10 reps each side to build lateral hip mobility.

Aim for 3–4 sessions per week. Consistency compounds the benefits—you’ll see lasting improvements in both mobility and performance.

👉 Over the next few weeks, I’ll be breaking down hip training strategies step by step. Stay tuned!

15/09/2025

The human body is the most advanced machine we’ll ever know—engineered and structured to move with precision, power, and endurance. One key principle behind optimal performance is the length–tension relationship: a muscle produces the most force when it’s near its natural resting length.

When the hips are stiff, this balance is disrupted. The result?

• Shortened stride length
• Reduced acceleration and power output
• Higher risk of injury

The hips are also a common storage site for stress and emotion. Long hours of sitting, chronic tension, and unresolved stress patterns can leave these muscles locked and unresponsive—limiting both movement and performance potential..

Foam rolling is one of the simplest ways to release both physical tension and the emotional stress your body holds.

Here’s how to apply it effectively ⬇️

• Find a tender point and hold for 30–60 seconds until the discomfort eases (usually 10–30 seconds).

• Once the tenderness subsides, keep pressure on the spot while slowly moving the limb to stretch the muscle under load.

• Identify 3–5 tender points across the front, sides, and back of the hips/legs. Spend about 10–20 minutes per leg.

• Focus on your breathing—when you exhale deeply, you’re not just releasing muscle tension, you’re helping your nervous system let go of stored stress.

Even 5 minutes once a week can make a difference in how your hips feel, move, and perform.

Loosening your hips improves speed, power, and endurance—and creates space for your body to release stress. Your recovery routine is your performance edge 💪🏼

More hip recovery and performance strategies coming soon.

12/09/2025

Cartilage protects your joints and allows you to move with power and efficiency 🏋️‍♂️

Once it begins to degrade, the body has limited capacity to repair it. That loss increases pain risk and reduces your ability to generate force with every stride, squat, or jump.

The good news: the right type of training stimulates synovial fluid circulation, which nourishes cartilage and helps maintain joint integrity. Athletes who consistently load their joints properly have much lower rates of hip and knee osteoarthritis than those who stay inactive.

⚡ Try adding these joint-health protocols into your week:

• Copenhagen Plank Holds → 3 sets of 20–30 sec per side, 3–4x/week

• Deep Bodyweight Squat Holds → 3 sets of 45–60 sec, 3–4x/week

• Walking Lunges (bodyweight or light load) → 2–3 sets of 10–12 reps per leg, 2–3x/week

• Hip CARs (Controlled Articular Rotations) → 3–5 slow circles per side, daily

Consistency matters more than perfection. Even 5–10 minutes a few times per week is enough to protect cartilage, preserve mobility, and extend performance capacity well into the future.

👉 Learn more at drjena.com
🌿 Support recovery: crrnt.app/RANG/DrJena15

09/09/2025

Inflammation is essential after training 💪

It signals your body to adapt. But when it lingers, it becomes a performance liability. Elevated CRP (C-reactive protein) is one marker we use to measure this state.

📊 Research shows that CBD can help reduce CRP after exercise-induced stress (Xu et al., 2019), leading to faster recovery times and less stiffness. In models of joint stress, CBD use was linked to improved range of motion and reduced discomfort (Philpott et al., 2017).

Here’s the catch: Most CBD products are oil-based, which severely limits absorption. Without proper bioavailability, the compound never reaches the levels needed to make an impact.

💧This is where .cbd stands out. By using a water-attractive shell to improve absorption, Range increases bioavailability—meaning your body actually gets to use the CBD you’re taking.

Better absorption = More predictable effects, faster recovery, and long-term mobility support

This is the protocol I recommend:

• 20–30 minutes of light mobility work post-training (hip openers, cat-cow, thoracic rotations)

• Add 2–3 minutes of diaphragmatic breathing to lower systemic inflammation

• Pair with a daily dose for consistent recovery support

• If I am tight or have tension prior to movement, I use my .cbd before this protocol and again later in the day ✨🩵

Recovery isn’t about quick fixes. It’s about improving the inputs that help you adapt faster, move better, and build resilience. When formulation and delivery are dialed in, CBD becomes an essential tool for mobility, recovery, and long-term health.

www.DrJena.com

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Dr. Jena Gatses