The respiratory system often gets overlooked in fitness, yet it plays a vital role in both exercise and daily life. This month in Dan’s Brain Lab, we explore how targeted exercise can improve measures like tidal volume and aerobic capacity, boosting overall respiratory efficiency. Training that focuses on breathing and ribcage mechanics can bring about powerful adaptations, supporting better health and performance.

Saturated fats are found in many animal and plant-based foods, giving them a solid texture at room temperature. While small amounts play a role in health, eating too much saturated fat can raise cholesterol and increase heart disease risk. You’ll find these fats in red meats, full-fat dairy, baked goods, certain oils, and many processed foods. Choosing lean meats, low-fat dairy, and healthier oils can help manage your intake and support long-term health. Balancing your diet with more unsaturated fats is a simple step toward better heart health.

Magnesium is a vital mineral with many roles in the body, from muscle and nerve function to energy production and bone health. With several forms available—such as citrate, glycinate, oxide, and threonate—each offers unique benefits, whether you’re seeking better sleep, improved digestion, or support for heart or brain health. Choosing the right type depends on your individual needs and goals, so it’s important to match your supplement to what you want to achieve. If you have questions about which magnesium is best for you, don’t hesitate to reach out for personalized guidance.

We’re excited to welcome our newest independent contractor trainer to the PHP team, bringing fresh energy and expertise to our community. Tommy shares how PHP stands out with its top-tier equipment, spotless facility, and a staff that’s both welcoming and deeply committed to everyone’s success. Whether you’re here to train, lift, or grow as a professional, you’ll find a supportive environment and unmatched resources. We’re grateful to have Tommy and all our members shaping the PHP experience.

As we reflect on 2023, gratitude is the word that stands out most—gratitude for our dedicated clients, passionate team, and the opportunity to make a difference together. Through the ups and downs, your support has fueled our growth and inspired us to reach new heights. Looking ahead to 2024, we’re excited to evolve and refine our services, with big plans in the works for the future of PHP. Thank you for being part of our journey and motivating us to continually improve in the pursuit of better health and performance.

Recent research shows that mechanical tension—the force muscles experience during contraction—is the key driver of muscle hypertrophy. To maximize muscle growth, workouts should emphasize sets taken close to failure, as the final few reps recruit the most muscle fibers and create the greatest tension. However, finding the right balance is essential; not everyone benefits from pushing to total failure every time. Individualized programming, with gradual increases in effort, allows for safe, effective progress while still harnessing the power of mechanical tension for muscle gains.

Biohacking is redefining the pursuit of fitness, blending science, technology, and self-experimentation to optimize both body and mind. From tailoring nutrition and using wearable tech to refining sleep and incorporating mindfulness, biohacking offers a personalized approach to muscle growth, recovery, and cognitive performance. While these innovative strategies can accelerate progress and boost overall well-being, it’s essential to stay grounded in evidence-based practices and consult professionals when needed. Embracing biohacking can help you unlock new levels of fitness and discover what your body is truly capable of.

Muscle hypertrophy—an increase in muscle size—is often pursued for its aesthetic benefits, but it also plays a vital role in overall health. Building muscle not only boosts strength and bone density through progressive overload, but also helps slow age-related muscle loss and increases your body’s resting metabolism. Recent research highlights the importance of training close to failure for the best hypertrophy results, with significant muscle growth possible even in just eight weeks. At PHP, we design personalized hypertrophy programs using advanced strategies, all while considering your unique needs and any previous injuries for safe, effective progress.

Multiple Sclerosis (MS) affects nearly a million Americans, gradually impairing the body’s ability to move and perform daily tasks. While medications help manage severe symptoms, research shows that daily habits—like regular exercise, quality sleep, and balanced nutrition—play an even bigger role in slowing progression and improving quality of life. Activities such as walking or light resistance training, combined with a diet rich in protein, healthy fats, and vitamins (especially vitamin D), can support nerve health and recovery. At PHP, we’re here to help you navigate these lifestyle adjustments and encourage every positive step forward.

The spine’s unique structure is key to both its strength and flexibility, with each of its three regions—cervical, thoracic, and lumbar—designed for specific types of movement. Understanding how the vertebrae, discs, and joints work together helps explain why the spine moves the way it does, and why good spinal hygiene is essential for overall health. By learning the distinct functions and motion patterns at each level, you can make smarter choices about core exercises and protect your back for the long term. Stay tuned for more on safe and effective spinal training.

Exercise plays a key role in building and preserving bone health, especially as we age. Research shows that weight-bearing aerobic activities and strength training can help stimulate bone growth and reduce the loss of bone mass associated with osteoporosis, a condition that affects over 10 million Americans. Prioritizing activities like stair climbing, dancing, and resistance exercises such as squats or leg presses can make a significant difference in bone mineral density. To maximize results and safety, a tailored program that targets the hips and spine—and guidance from a professional—are strongly recommended. Your bones will benefit for years to come.

A pilot study published in Clinical Rheumatology explored the effects of infrared sauna therapy on patients with rheumatoid arthritis (RA) and ankylosing spondylitis (AS). Over a four-week period, 17 patients with RA and 17 with AS underwent eight infrared sauna sessions. The therapy was well tolerated, with no reported adverse effects or disease exacerbation. Participants experienced significant short-term reductions in pain and stiffness during individual sessions, and many reported decreased fatigue and improved comfort post-treatment. While longer-term benefits were observed, they did not reach statistical significance, indicating the need for further research. Overall, the study suggests that infrared sauna therapy may offer safe, short-term relief for individuals with RA and AS.

The heart and lungs are at the center of our health, powering every moment by moving oxygen, nutrients, and more throughout the body. Yet, their complexity means they need regular activity to stay at their best. Without it, the risk for a host of health issues—from heart and metabolic disease to muscle loss and cognitive decline—rises sharply. That’s where PHP’s Healthy Heart program comes in: we offer a straightforward, personalized path to better cardiorespiratory fitness, matching you with a coach and a plan tailored to your needs and goals. Your body will thank you for it.

Back pain is a widespread issue affecting millions of Americans each year. According to Georgetown University, nearly 65 million people in the U.S. have reported a recent episode of back pain, and around 16 million adults suffer from chronic discomfort that limits daily activities. As one of the most common reasons for doctor visits, back pain now ranks as the sixth most costly health condition nationwide, with related costs exceeding $12 billion annually.