The Epic Eight — 8 Daily Tools to Boost Immunity, Mood & Thrive Through Menopause

Tits Up — A Physical Therapist on Breast Health, Posture & Reconnecting With Your Body

Dr. Jennifer Ashby talks with UCSF physical therapist Dr. Hidelisa Manibusan, DPT, MBA, about breast health beyond breast cancer: the rehab no one mentions after breast surgery, why posture and the core are the foundation, how to keep the lymphatic system moving, breastfeeding ergonomics, the stress–breast connection, bras, and knowing your "normal" so you catch changes early. THE ENERGY PRESCRIPTION Dr. Jennifer Ashby's new Wiley book, turns her whole-body, East-meets-West approach into a daily toolbox for thriving through perimenopause and menopause. 👉 Pre-order here: https://www.amazon.com/dp/1394389663 [https://www.amazon.com/dp/1394389663] 5 KEY TAKEAWAYS 1. Physical therapy for breasts exists and is underused — rehab restores mobility and helps women reconnect with their bodies after surgery, radiation, or reconstruction. 2. "Squeeze low" is the posture pearl: gently draw the shoulder blades down (not up), opening the chest and activating the core. 3. Your lymphatic system runs on hydration, diaphragmatic breathing, and movement; ease back in after surgery (the 50/50 rule). 4. Breastfeeding is hard on body and mind — use passive support, switch sides, and protect your mental health. 5. Stress shows up in the breast (cortisol); build daily joy, manage stress, and do regular self-exams to know your normal. TIMESTAMPS 00:00 START – Welcome + today's topic: breasts, all of it 01:00 – Meet Dr. Hidelisa Manibusan, DPT — UCSF breast & lymphedema rehab 03:30 – Rehab after breast surgery; reconnecting with your body 08:30 – Boobs, identity & culture 15:30 – Posture & breast health; lordosis & body type 19:45 – The weight of breasts, the spine as a chain, lymphatic flow 26:00 – The core: it's a bowl of muscles 31:00 – Lymphatic system 101 + the 50/50 rule 36:00 – Hydration (and the Tahoe hot-tub tale) 42:00 – Self lymphatic drainage + "squeeze low" 44:30 – Breastfeeding ergonomics & protecting mental health 51:30 – Clogged ducts & mastitis: massage & vibration 58:00 – Diet, alcohol, caffeine & feeding the breast 1:02:30 – Stress in the breast: cortisol & daily joy 1:11:30 – Knowing your normal, self-exams, bras & what's next GUEST Dr. Hidelisa Manibusan, DPT, MBA — physical therapist at UCSF (14+ years) leading breast cancer & lymphedema rehab. DPT, University of St. Augustine for Health Sciences; EMBA, Auburn University. 🔗 CONNECT WITH DR. JEN ASHBY Newsletter: https://www.drjenniferashby.com/newsletter-sign-up [https://www.drjenniferashby.com/newsletter-sign-up] Website: https://www.drjenniferashby.com/ [https://www.drjenniferashby.com/] Instagram: https://www.instagram.com/drjenashby/ [https://www.instagram.com/drjenashby/] YouTube: https://www.youtube.com/@drjenashby [https://www.youtube.com/@drjenashby] Substack: https://jenniferashby.substack.com/ [https://jenniferashby.substack.com/] RESOURCES 1. The Energy Prescription (pre-order) — https://www.amazon.com/dp/1394389663 [https://www.amazon.com/dp/1394389663] 2. UCSF Osher Center — https://osher.ucsf.edu/ [https://osher.ucsf.edu/]

The Epic Eight — 8 Daily Tools to Boost Immunity, Mood & Thrive Through Menopause

In this solo episode of Ovary-Acting, Dr. Jennifer Ashby unpacks the Epic Eight — her BOOM (Basic Optimal Outcomes Method), rooted in East Asian medicine and modern science. Learn the eight daily lifestyle tools — diet, hydration, sleep, breath work, constitutionally appropriate movement, gut health, finding joy & awe, and tools to not embody stress — that boost immunity, stabilize mood, influence disease and gene expression, and steady your energy. This is empowerment, not biohacking. FEATURED OFFER The Epic Eight is the foundation — The Energy Prescription is where it gets personal. Dr. Ashby's new book from Wiley tunes the Epic Eight to the perimenopause and menopause experience: ancient wisdom, modern science, and a little feminist gusto. 👉 Pre-order: https://www.amazon.com/dp/1394389663 [https://www.amazon.com/dp/1394389663] 5 KEY TAKEAWAYS The Epic Eight is a reproducible toolbox, not a prescription — eight everyday skills drawn from East Asian medicine. Joy is an inside job; awe is an outside job. Both are daily medicine. It's not about avoiding stress — it's about not embodying it. Chronic stress hormones meant for "a tiger" are making us sick. Lifestyle changes how your genes express — up-regulating the good, down-regulating the rest. The goal is empowerment: manage what you can, and know when to call your doctor. TIMESTAMPS 00:00 START – Welcome + why this is a solo episode 01:00 – Who Dr. Jen is, and why she created the Epic Eight 02:07 – A reproducible toolbox + the book 03:00 – The Epic Eight, listed 04:19 – Tiger vs. inconvenience: how chronic stress makes us sick 05:30 – Predictable outcomes: immunity, mood, disease, genes 06:39 – Prenatal & postnatal qi: preserving your vital essence 07:30 – Where it began: polycystic kidney disease 08:57 – The book, the course coming soon, and empowerment 11:15 – Where to find Dr. Jen + pre-order the book 13:35 – The unique female body + what's ahead CONNECT WITH DR. JEN ASHBY Website: https://www.drjenniferashby.com/ [https://www.drjenniferashby.com/] Newsletter: https://www.drjenniferashby.com/newsletter-sign-up [https://www.drjenniferashby.com/newsletter-sign-up] Substack: https://jenniferashby.substack.com/ [https://jenniferashby.substack.com/] Instagram: https://www.instagram.com/drjenashby/ [https://www.instagram.com/drjenashby/] TikTok: https://www.tiktok.com/@drjenniferashby [https://www.tiktok.com/@drjenniferashby] YouTube: https://www.youtube.com/@drjenashby [https://www.youtube.com/@drjenashby] RESOURCES The Energy Prescription (pre-order): https://www.amazon.com/dp/1394389663 [https://www.amazon.com/dp/1394389663] DailyOM courses: https://www.dailyom.com/instructors/dr-jennifer-ashby [https://www.dailyom.com/instructors/dr-jennifer-ashby] UCSF Osher Center: https://osher.ucsf.edu/ [https://osher.ucsf.edu/]

Meet Dr. Jen Ashby: Exotic Animals, Acupunture & A Life in Women's Health

Welcome to the very first episode of Ovary-Acting. Dr. Jen Ashby is interviewed by her daughter Lily about the wild road that shaped her: growing up among exotic animals, falling for acupuncture and East Asian medicine, and 30 years of clinical work from county jails to UCSF. The Energy Prescription: Ancient Wisdom and Modern Science for Thriving Through Menopause distills her EPIC8 method into a sassy, practical guide for perimenopause and menopause. 👉 Pre-order: https://www.amazon.com/dp/1394389663 [https://www.amazon.com/dp/1394389663] 5 KEY TAKEAWAYS Wild animals reveal the basics of health. East Asian medicine helps the body rebalance itself — read via the tongue, pulses, and senses. You are the microcosm; everything you encounter affects your health. Acupuncture has a political U.S. history. Patients need a "quarterback" for their whole-person care. TIMESTAMPS 00:00 START 03:21 – Lily takes over 06:16 – Growing up among exotic animals 13:30 – Finding acupuncture and East Asian medicine 15:27 – Training, the clinical doctorate & Shanghai 19:49 – Microcosm, macrocosm & the "Jade Valley" 22:00 – Acupuncture in SF county jails 31:00 – 30 years of the Lotus Center 40:00 – Healthcare's missing "quarterback" 45:00 – Her other life: rocker, bartender & motorcycles 54:29 – What's next GUEST: Liliana "Lily" Ashby — Dr. Ashby's daughter CONNECT WITH DR. JEN ASHBY Newsletter: https://www.drjenniferashby.com/newsletter-sign-up [https://www.drjenniferashby.com/newsletter-sign-up] Substack: https://jenniferashby.substack.com/ [https://jenniferashby.substack.com/] Website: https://www.drjenniferashby.com/ [https://www.drjenniferashby.com/] Instagram: https://www.instagram.com/drjenashby/ [https://www.instagram.com/drjenashby/] TikTok: https://www.tiktok.com/@drjenniferashby [https://www.tiktok.com/@drjenniferashby] Facebook: https://www.facebook.com/drjenashby/ [https://www.facebook.com/drjenashby/] LinkedIn: https://www.linkedin.com/in/dr-jennifer-ashby-daom-l-ac-m-s-3869924/ [https://www.linkedin.com/in/dr-jennifer-ashby-daom-l-ac-m-s-3869924/] YouTube: https://www.youtube.com/@drjenashby [https://www.youtube.com/@drjenashby] Email: drjenashby@gmail.com [drjenashby@gmail.com] RESOURCES The Energy Prescription (Wiley): https://www.amazon.com/dp/1394389663 [https://www.amazon.com/dp/1394389663] Acupuncture Fever: https://www.youtube.com/watch?v=aLbuh7JUDZs [https://www.youtube.com/watch?v=aLbuh7JUDZs] NADA: https://acudetox.com/ [https://acudetox.com/] UCSF Osher Center: https://osher.ucsf.edu/ [https://osher.ucsf.edu/] Midi Health: https://www.joinmidi.com/ [https://www.joinmidi.com/]

Preview

This is the beginning of something. Welcome to Ovary-Acting — the podcast where we take women's health seriously, but ourselves not so much. In this preview episode, Dr. Jennifer Ashby introduces herself, the show, and exactly why she built this space for you. Expect real medicine. Real talk. And the kind of humor that makes the hard stuff easier to handle. Dr. Jennifer Ashby is a doctor of East Asian medicine, licensed acupuncturist, researcher, and UCSF clinician with over 30 years in women's health. She's here to guide you through the female journey — informed, empowered, and laughing at the ridiculousness of it all. Subscribe so you don't miss Episode 1. 📱 Follow Dr. Ashby: * Instagram: https://www.instagram.com/drjenashby/ [https://www.instagram.com/drjenashby/] * Facebook: https://www.facebook.com/drjenashby/ [https://www.facebook.com/drjenashby/] * Tik Tok: https://www.tiktok.com/discover/doctor-jennifer-ashby [https://www.tiktok.com/discover/doctor-jennifer-ashby] * 🌐 Website: drjenniferashby.com [http://drjenniferashby.com]