The Dr. JJ Thomas Podcast

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 a...

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 car...

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...

Over 200 million people worldwide live with osteoporosis and many are hesitant to do the very exercises that help strengthen their bones. In this episode, I share how depth drops can safely and effectively improve bone density, even with something as simple as an 11-inch step. These low-impact, explosive movements create up to 4x your body weight in force, stimulating bone growth and improving res...

The Tuck Jump Test is a quick and effective tool used to assess lower extremity injury risk especially helpful after ACL reconstruction or for identifying poor landing mechanics. In this video, I walk you through how to properly perform the test, what to look for, and how to evaluate movement using the Landing Error Scoring System (LESS). You’ll learn the key criteria for scoring, from knee valgus...

The Sit and Rise Test (SRT) is a simple yet powerful way to assess your mobility, strength, and balance and research shows it can help predict overall mortality. In this episode, I break down how the test works, what your score means, and why it matters. A score below 8 has been linked to a significantly higher risk of death in adults aged 51–80, while each point increase reduces mortality risk by...

The Turkish Get-Up (TGU) is more than just a strength exercise—it’s a full-body integration drill that trains stability, mobility, and movement through all planes. In this video, I break down the step-by-step approach to teaching the TGU, from quarter get-ups to full transitions, and explains why it’s rooted in developmental movement patterns. You’ll learn how TGUs improve shoulder stability, core...

In this episode, I share a full-body mobility and strength routine designed specifically for lacrosse players but beneficial for any field athlete looking to move better and perform stronger. The first five exercises are your “daily vitamins”—mobility work to keep you moving well and prevent compensation. The last five are strength and stability drills to help you build better movement patterns. Y...

"Your quads might not be weak, they might just be shut off." In this episode, I talk about the real reason your quad strength might be lacking, especially after injury or surgery. We go over how your hamstrings could be limiting your quad activation, how to test it, and what to look for in your own body. I also walk through a ground-based hamstring exercise that targets your core, glutes, and hips...

“Does your body have what it needs to repair itself every day?” In this episode, I break down why tendinitis and tendinopathy stick around—long after the pain should’ve gone away. We talk about the root causes of tendon breakdown, from mechanical issues like poor movement patterns to deeper problems like limited blood flow, hormone imbalances, and missing building blocks in your diet. I explain wh...

"What if your body's structure - the way your Muscles and bones work together was directly related to living longer? "   What if I told you that our MSK system doesnt just help us move well from point a to point b, but it also plays a critical role in the efficiency of our organ systems - for SURVIVAL. In this episode, I talk about the five ways your musculoskeletal system directly impacts your lo...

“Your neck isn’t the problem—it’s what’s underneath.” In this episode, I share three unconventional exercises to fix a stiff neck without stretching it. A lot of people focus on stretching their neck, but if you can’t rotate, your body’s locking it down for a reason—usually because your nervous system "knows" it's not stable enough to "allow" rotation. The key? Training the muscles under the neck...

“Does your body have what it needs to repair itself every day?” In this episode, I break down why tendonitis and tendinopathy stick around—long after the pain should’ve gone away. We talk about the root causes of tendon breakdown, from mechanical issues like poor movement patterns to deeper problems like limited blood flow, hormone imbalances, and missing building blocks in your diet. I explain wh...

Why do some people with back pain never seem to get better? In this episode, I talk about how muscle activation plays a critical role in protecting the spine and preventing low back pain. I dive into key research from Paul Hodges and Angela Hibbs that shows how muscles like the multifidi, transverse abdominis, and glutes fire differently in people with and without back pain. I also go over the top...

Is your low back pain really coming from your spine? In this episode, I discuss the anatomy behind low back pain and explain how different muscle groups — like the posterior chain, anterior chain, and lateral stabilizers — all play a role in keeping your spine strong and pain-free. I break down key muscles like the latissimus dorsi, glutes, trapezius, multifidi, and adductors, explaining how they...

“What makes a great team? It’s not just about skills—it’s about mindset, passion, and the drive to grow.” In this episode, I sit down with my team at Primal to share how we came together, what sets our clinic apart, and why our culture is built on trust, continuous learning, and pushing each other to be better. We talk about how each team member found their way to Primal, the shift from focusing o...

In this episode, I talk about the essential movements that will get your body moving properly and help improve your mobility. We demonstrate and discuss Monkey Movement, Bear and Frogger positions, and how these simple yet powerful moves can make a huge difference in your mobility and strength. I talk about how these primal movements engage the whole body, how to perform them correctly, and the es...

"If you don’t feel safe in a movement, your body will find a way to cheat." In this episode, I break down Frogger, my most prescribed exercise for improving mobility, rib-to-pelvis connection, and overall movement quality. It’s simple, but if you do it right, it reveals where your deficits are—and helps you fix them. I walk you through the exact cues and adjustments to get the most out of Frogger,...

Ever feel like your shoulders, core, or posture aren’t working together the way they should? It might be time to rethink how you move, starting with the bear crawl. In this episode, I break down the Bear Crawl—how to do it properly, why it's more than just a warm-up, and how it connects your core, shoulders, and posterior chain for better movement and injury prevention. I cover key cues for should...

Are you sitting too much? It’s more dangerous than you think. In this episode, I break down how prolonged sitting (especially in chairs) impacts your health and what you can do to fight back.  Research shows that sitting for over 9 hours a day is linked to cardiovascular disease, metabolic issues, and increased mortality risk. But there's a catch. It's not just how long we sit that's killing us bu...

"There’s 72 seconds left out there." That’s what pro runner Josh Izewski said after his last Olympic Trials. Every second counts, but injuries and setbacks can change everything. In this episode, I sit down with Josh Izewski, a professional runner for Zap Endurance, to talk about injury recovery, movement evaluation, and the rehab approach that got him back on track. We dive into strength training...

The way we move is deeply connected to survival—but traditional rehab often ignores that. In this episode, I break down the Primal Method, my unique approach to assessing and improving movement by understanding the body as an interconnected system. I explain why primal movements are hardwired into our DNA, how the musculoskeletal system supports survival, and why cellular repair is critical for lo...

Is your movement breaking down—or are you building strong foundations? In this episode, I dive into the Primal Method and the importance of developmental milestones in building efficient, lifelong movement. From crawling and rolling to running and jumping, we explore how foundational skills learned early in life set the stage for mobility as adults—and why losing these skills leads to compensation...

Did you know your body's design and development influence every movement you make? In this episode, I’m giving you an inside look at the Primal Foundations course, a program rooted in the idea that the body is an intricate, interconnected system. We dive into how embryology influences movement patterns, why systematic evaluation is key to unlocking better outcomes, and how understanding the purpos...

Struggling with mastering the pistol squat? I got you. In this episode, I break down everything you need to know about nailing the pistol squat, from understanding the role of the serratus anterior to mastering regressions that lead to success. You’ll learn why arm reach is key, how to stabilize your pelvis, and the exact steps to progress toward a perfect single-leg squat. Tune in and take the fi...