Does longevity just come down to diet or cardio? Well, research shows one of the strongest predictors of how long you’ll actually live is your grip strength. In this episode, I break down how to build strength and the health benefits of using carry sequences. You’ll learn how to use simple carries like farmer carries, front racks, and overhead offsets to build strength, stability, and balance at any age. These exercises don’t just replace your standard workout routine, they challenge your entire system to move smarter, stay resilient, and live longer.

PMID: 26016893: https://pubmed.ncbi.nlm.nih.gov/26016893/
PMID: 20219767: https://pubmed.ncbi.nlm.nih.gov/20219767/

-----

To book an appointment, join my mentorship, download my fitness app, or follow me on socials: https://www.primal-pt.com/

========================
With over 20 years as a physical therapist, JJ’s passion for movement along with her unique experiences and training have shaped her into the successful clinician and educator she is.

JJ graduated from the University of Delaware in 2000, which is now ranked as the #1 physical therapy school in the nation. She holds multiple certifications in a variety of advanced specialty techniques and methods, all of which complement her role as an expert clinician and educator. JJ has been certified in dry needling since 2009, and began instructing dry needling in 2012. She currently teaches for Evidence in Motion (EIM), and also independently lectures and trains other clinicians throughout the country in the fields of physical therapy, chiropractic, and sports medicine. She uses her expertise to help other professionals advance their skills and outcomes, either through manual interventions or specialized movement analysis.

JJ Thomas also has certifications in Gray Cook’s Selective Functional Movement Assessment (SFMA), ACE Gait Analysis, Functional Range Conditioning (FRC), The Raggi Method of Postural Evaluation (based out of Italy), and many other joint, soft tissue, and neural mobilization techniques. In addition to these accomplishments, JJ is also a trainer for GMB Fitness, where building a solid foundation fosters restoring functional, pain-free movement.

JJ’s expertise in the area of movement analysis and in dry needling has played a large part in success in the field of sports medicine. JJ has had the honor to work with the US Field Hockey Team, and with individual professional athletes from NFL, MLB, NBA, USATF, PGA, US Squash, USPA (polo), and more.

As a recognized expert in dry needling and consultant for organizations such as the Federation of State Boards of Physical Therapy (FSBPT) and the American Physical Therapy Association (APTA), JJ has contributed to national legislative advancements in dry needling. Her work with these organizations includes establishing national education standards for dry needling competence and successfully adding a Trigger Point Dry Needling CPT code for insurance and billing coverage. JJ assisted the APTA in successfully adding a specific CPT code for trigger point dry needling in CPT 2020.

========================

Follow Dr. JJ Thomas on socials: https://www.primal-pt.com/

Most doctors might suggest that you should lose weight, but what if adding more weight is exactly what your body needs?

In this episode, I dive into the science of weighted vests and why they’re a powerful tool for people of all walks of life. From athletes, weekend warriors, and elderly folks seeking improved balance and long-term health. You’ll learn how the right “dosing” of weight improves cardiovascular health, reduces insulin resistance, builds strength and muscle, and even trains your body to resist falls. Plus, I’ll share why progressively increasing the weight (instead of stacking heavy weights) is key to maximizing your strength and stability gains.

If you’ve ever wondered whether weighted vests are just a fitness gimmick or a real path to better health, this episode gives you the clarity and the confidence to use them the right way.

-------

To book an appointment, join my mentorship, download my fitness app, or follow me on socials: https://www.primal-pt.com/

========================
With over 20 years as a physical therapist, JJ’s passion for movement along with her unique experiences and training have shaped her into the successful clinician and educator she is.

JJ graduated from the University of Delaware in 2000, which is now ranked as the #1 physical therapy school in the nation. She holds multiple certifications in a variety of advanced specialty techniques and methods, all of which complement her role as an expert clinician and educator. JJ has been certified in dry needling since 2009, and began instructing dry needling in 2012. She currently teaches for Evidence in Motion (EIM), and also independently lectures and trains other clinicians throughout the country in the fields of physical therapy, chiropractic, and sports medicine. She uses her expertise to help other professionals advance their skills and outcomes, either through manual interventions or specialized movement analysis.

JJ Thomas also has certifications in Gray Cook’s Selective Functional Movement Assessment (SFMA), ACE Gait Analysis, Functional Range Conditioning (FRC), The Raggi Method of Postural Evaluation (based out of Italy), and many other joint, soft tissue, and neural mobilization techniques. In addition to these accomplishments, JJ is also a trainer for GMB Fitness, where building a solid foundation fosters restoring functional, pain-free movement.

JJ’s expertise in the area of movement analysis and in dry needling has played a large part in success in the field of sports medicine. JJ has had the honor to work with the US Field Hockey Team, and with individual professional athletes from NFL, MLB, NBA, USATF, PGA, US Squash, USPA (polo), and more.

As a recognized expert in dry needling and consultant for organizations such as the Federation of State Boards of Physical Therapy (FSBPT) and the American Physical Therapy Association (APTA), JJ has contributed to national legislative advancements in dry needling. Her work with these organizations includes establishing national education standards for dry needling competence and successfully adding a Trigger Point Dry Needling CPT code for insurance and billing coverage. JJ assisted the APTA in successfully adding a specific CPT code for trigger point dry needling in CPT 2020.

========================

Follow Dr. JJ Thomas on socials: https://www.primal-pt.com/

Red light therapy is everywhere right now, but does it actually heal the body, or is it just hype? The answer depends on how, when, and where you use it.

In this episode, I break down the science behind red light therapy, from how light stimulates your cells to why certain wavelengths matter more than others. You’ll learn the critical differences between a red light panel and a class IV laser, and why using the wrong one could mean wasted time or missed healing.

We’ll cover what the research says about injuries, recovery, inflammation, and even pain relief, and explain why power, wavelength, and tissue depth all change how effective the treatment is. By the end, you’ll know how red light therapy really works, when to use it, and how to make sure it actually benefits your body.If you’ve ever wondered whether red light therapy is a shortcut to healing or just another wellness trend, this episode will give you the clarity you need.

-----

To book an appointment, join my mentorship, download my fitness app, or follow me on socials: https://www.primal-pt.com/

========================
With over 20 years as a physical therapist, JJ’s passion for movement along with her unique experiences and training have shaped her into the successful clinician and educator she is.

JJ graduated from the University of Delaware in 2000, which is now ranked as the #1 physical therapy school in the nation. She holds multiple certifications in a variety of advanced specialty techniques and methods, all of which complement her role as an expert clinician and educator. JJ has been certified in dry needling since 2009, and began instructing dry needling in 2012. She currently teaches for Evidence in Motion (EIM), and also independently lectures and trains other clinicians throughout the country in the fields of physical therapy, chiropractic, and sports medicine. She uses her expertise to help other professionals advance their skills and outcomes, either through manual interventions or specialized movement analysis.

JJ Thomas also has certifications in Gray Cook’s Selective Functional Movement Assessment (SFMA), ACE Gait Analysis, Functional Range Conditioning (FRC), The Raggi Method of Postural Evaluation (based out of Italy), and many other joint, soft tissue, and neural mobilization techniques. In addition to these accomplishments, JJ is also a trainer for GMB Fitness, where building a solid foundation fosters restoring functional, pain-free movement.

JJ’s expertise in the area of movement analysis and in dry needling has played a large part in success in the field of sports medicine. JJ has had the honor to work with the US Field Hockey Team, and with individual professional athletes from NFL, MLB, NBA, USATF, PGA, US Squash, USPA (polo), and more.

As a recognized expert in dry needling and consultant for organizations such as the Federation of State Boards of Physical Therapy (FSBPT) and the American Physical Therapy Association (APTA), JJ has contributed to national legislative advancements in dry needling. Her work with these organizations includes establishing national education standards for dry needling competence and successfully adding a Trigger Point Dry Needling CPT code for insurance and billing coverage. JJ assisted the APTA in successfully adding a specific CPT code for trigger point dry needling in CPT 2020.

========================

Follow Dr. JJ Thomas on socials: https://www.primal-pt.com/