The Pain and Performance Podcast

Trying to change your habits without changing your identity is one of the biggest reasons transformation fails. In this episode of the Pain and Performance Podcast, Dr. Derrick Hines explores how journaling can become a powerful tool for mental reprogramming. By intentionally changing the story we tell ourselves and reinforcing the identity we want to build, journaling can help align our mindset, habits, and actions. Dr. Hines shares the story of Olympic speed skater Dan Jansen to illustrate how shifting internal dialogue can transform performance and resilience, even after repeated setbacks.In This Episode- Why lasting change requires shifting identity, not just behavior- How journaling activates the brain's reticular activating system to reinforce new beliefs- The story of Olympic champion Dan Jansen and how mindset transformed his performance- Simple journaling prompts that can help reshape internal dialogue and daily focus- How consistent reflection and identity-based habits can drive long term transformationTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines sits down with nutrition researcher Dr. John Lewis to discuss groundbreaking research on polysaccharides derived from aloe vera and rice bran. Dr. Lewis shares how his early background in bodybuilding shaped his view of nutrition and led him into clinical research exploring how specific nutrients can support the body's natural healing systems. The conversation dives into clinical trials involving Alzheimer's disease and multiple sclerosis, the role of immune balance in chronic illness, and how complex plant compounds may help restore cellular function. Together, they explore how nutrition can influence inflammation, immune signaling, and long term brain health.In This Episode- How complex polysaccharides from aloe vera and rice bran may influence immune signaling and cellular repair- Clinical trial findings showing improvements in cognitive function in people with moderate to severe Alzheimer's disease- Research exploring reduced infections and improved physical function in patients with multiple sclerosis- Why immune balance, inflammation, and cellular signaling are central to brain health and chronic disease- Nutritional strategies and compounds that may support long-term neurological health and resilienceLinks: DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickJOHNWebsite:https://drlewisnutrition.com/YouTube:https://www.youtube.com/channel/UC5xvuUBaSGsAuSo4ZxhNR0A

Heart disease remains one of the leading causes of death, yet it rarely develops overnight. In this episode of the Pain and Performance Podcast, Dr. Derrick Hines discusses why cardiovascular disease builds gradually over time and how early testing and lifestyle interventions can significantly reduce risk. He explains the most important markers to monitor, why VO2 max is one of the strongest predictors of longevity, and how exercise, sauna therapy, nutrition, and targeted nutrients can support long-term heart health.In This Episode- Why heart disease develops slowly over years and why prevention should start early- The key cardiovascular tests that reveal risk, including ApoB, C-reactive protein, fasting insulin, and coronary calcium scores- Why VO2 max is one of the strongest predictors of longevity and cardiovascular health- How combining zone two training with high-intensity intervals can significantly improve heart function- The roles of sauna therapy, targeted nutrients, and anti-inflammatory nutrition in supporting long-term cardiovascular healthTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of Tea with Dr. D, Dr. Derrick Hines answers a variety of health questions from the community, covering topics ranging from nerve pain and regenerative therapies to brain health, fasting protocols, and cortisol balance. The conversation highlights how identifying the root cause of symptoms can dramatically change outcomes, whether the issue is nerve entrapment, metabolic dysfunction, or hormonal imbalance. Dr. Hines also shares practical strategies and research-backed tools people can use to improve healing, energy, and long-term health.In This Episode- How to tell the difference between nerve pain and muscle pain- Why treatments sometimes fail when the wrong tissue is targeted- Therapies that help decompress and heal irritated nerves- The potential role of glutathione in brain health and neurodegeneration- How often to use a fasting mimicking diet for metabolic health- Whether hip labral tears can be missed on MRI scans- Simple ways to reset a dysregulated cortisol cycle- Why morning light, movement, and earlier dinners matter for hormone balance- Small daily habits can have a powerful effect on healing, energy, and overall health.TikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Cortisol often gets blamed for stress and poor health, but the real problem is not cortisol itself. It is when cortisol shows up at the wrong time of day. In this episode, Dr. Derrick Hines explains the natural cortisol rhythm, why it should peak shortly after waking and decline through the evening, and what happens when that cycle becomes dysregulated. If your mornings feel sluggish, your energy crashes midday, or you struggle to fall asleep at night, your cortisol rhythm may be out of sync. The good news is that simple daily habits can help restore a healthy cycle.In This Episode- What the healthy cortisol curve should look like- Signs your cortisol rhythm is dysregulated- Why morning sunlight helps reset your hormonal clock- The role of early movement and exercise in hormone balance- How late meals and evening light disrupt sleep and cortisol- The impact of evening screen time and stress exposure- Simple routines to restore energy, sleep, and circadian rhythm- When cortisol rises and falls at the right times, sleep improves, energy stabilizes, and your body functions the way it was designed to.TikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Not all pain comes from muscles or joints. In many cases, the real source is a trapped or irritated nerve. In this episode, Dr. Derrick Hines explains how to recognize the difference between nerve entrapment and typical musculoskeletal pain. He walks through the common symptoms of nerve irritation, why traditional pain medications often fail, and how identifying the true source of pain can completely change the treatment approach and recovery timeline.In This Episode- How nerve pain feels different from muscle or joint pain- The common symptoms of nerve entrapment (burning, tingling, radiating pain)- Why anti-inflammatories and pain medications often fail- Common nerve entrapments in the body (cluneal, ulnar, median, fibular, pudendal)- Treatments that help restore nerve mobility and blood flow- Therapies used for nerve decompression and healing- How compounds like PEA and GHK-Cu may support nerve recovery- Understanding the source of your pain is the first step toward fixing it.TikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Many people think regenerative therapy means jumping straight to stem cells. In reality, healing follows a hierarchy. From natural cell regeneration to catalyzed therapies, regenerative therapeutics like PRP and peptides, and finally cell-based medicine, each level builds on the one below it. None of them work well without the right environment. Sleep, blood flow, hydration, proper loading, and anti-inflammatory nutrition all directly impact outcomes. Regeneration is not passive. It requires your participation.In This EpisodeThe 4 levels of regenerative therapyWhy sleep and blood flow drive tissue repairWhen to introduce pain-free loadingThe role of protein and inflammation controlWhy advanced therapies fail without foundational habitsHealing is not something done to you. It is something done with you.TikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode, Dr. Derrick Hines breaks down the consistent patterns he sees in people who heal well: they protect their sleep, keep moving (even if modified), track their daily activity, focus on progress instead of pain, stay consistent with treatment, and view pain as information rather than danger. Most importantly, they approach recovery with curiosity and ownership instead of fear. These small shifts compound into dramatically better outcomes.In This Episode-- Why sleep is a non-negotiable for tissue repair-- How modified movement speeds up recovery-- The power of tracking steps during healing-- Why focusing on pain can slow progress-- How consistency compounds healing results-- The link between fear of movement and poor outcomes-- Why curiosity beats catastrophizing in recoveryTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode, Dr. Derrick Hines sits down with Coach Tyler Bram to unpack what most people get wrong about fitness, rehab, and long-term movement health. They explore why fear and insecurity often drive people into exercise, how injuries can become powerful teachers, and why true progress comes from slow, intentional, coordinated movement. From shoulder stability to sit-to-stand mechanics, this conversation breaks down how to rebuild strength the right way, reduce pain, and create lasting consistency without burning out.In This Episode-- Why self-care beats fear as a long-term motivator for fitness-- How injuries can reshape your entire philosophy on movement-- The progression model: from isometrics to full power and athleticism-- Why most people skip stability and coordination (and pay for it later)-- A simple fix for shoulder pain during planks and overhead movements-- How to rebuild a pain-free sit-to-stand from the ground up-- Why breathing mechanics may be the missing link in chronic neck tension-- The psychology of consistency and why small wins in the first 90 days matter-- How to avoid the “one step forward, one step back” fitness cycle

In this episode, Dr. Derrick Hines shares one of the simplest ways to create a healing environment in your body before the day even begins. He breaks down the SHINE routine, a practical morning framework designed to improve energy, hormone balance, focus, recovery, and long-term health. When your internal environment is set up well, healing becomes easier. When it is not, even great treatment struggles to work. This routine is about stacking small daily actions that multiply over time.In This Episode-- Why healing is difficult in a stressed or “toxic” internal environment-- S – Sunlight: how morning light resets circadian rhythm and cortisol timing-- H – Hydration: why mild dehydration slows healing, focus, and performance-- I – Intention: setting identity and direction for the day-- N – Nutrition: prioritizing protein and stabilizing blood sugar-- E – Exercise: why morning movement improves energy, sleep, and consistency-- How to implement SHINE for five days and track the difference in sleep, stress, and focusTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Cold exposure is one of the simplest tools to improve discipline, resilience, and immune function, but most people quit because they don't know how to do it properly. In this episode, Dr. Derrick Hines breaks down his exact step-by-step cold shower protocol, including how to use breathwork to make the cold tolerable, how to avoid common mistakes, and how to train your brain to lean into discomfort instead of avoiding it. This is not about shock value. It is about building discipline, reducing inflammation, improving stress tolerance, and strengthening your immune response in a safe and repeatable way.In This Episode- Why cold exposure goes far beyond fat loss or “toughness”- The discipline benefits of activating your anterior mid-cingulate cortex- How breathwork changes your physiological response to cold- A detailed 5-step cold shower protocol- Why you should never skip the base-of-the-neck exposure- Safety guidelines for Wim Hof style breathing- How to avoid lightheadedness and blackouts- Why commitment for five days changes everything- How cold exposure may improve inflammation and immune resilience- The mental trigger that means you must do it that dayTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Fasting is not just about weight loss. In this episode, Dr. Derrick Hines breaks down what actually happens inside your body when you stop eating. He explains the metabolic switch from glucose to fat, the rise in ketones, and why hitting the 72-hour mark unlocks autophagy, your body's built-in cellular cleanup system. From reducing inflammation and improving insulin sensitivity to increasing natural stem cell production, fasting can act as a powerful metabolic reset. Dr. Hines also shares why he often prefers a fasting-mimicking approach over water-only fasting, especially to protect muscle and hormone balance.In This Episode-- Why fasting is more than calorie restriction-- The 12 to 24 hour metabolic shift explained-- When ketones rise and why that matters-- What autophagy is and why it's a cellular superpower-- The connection between fasting, inflammation, and stem cells-- How fasting supports metabolic health and insulin sensitivity-- Why Dr. Hines recommends fasting mimicking over water-only fastsTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode, Dr. Derrick Hines breaks down the consistent patterns he sees in people who heal well: they protect their sleep, keep moving (even if modified), track their daily activity, focus on progress instead of pain, stay consistent with treatment, and view pain as information rather than danger. Most importantly, they approach recovery with curiosity and ownership instead of fear. These small shifts compound into dramatically better outcomes.In This Episode-- Why sleep is a non-negotiable for tissue repair-- How modified movement speeds up recovery-- The power of tracking steps during healing-- Why focusing on pain can slow progress-- How consistency compounds healing results-- The link between fear of movement and poor outcomes-- Why curiosity beats catastrophizing in recoveryTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this mini episode, Dr. Derrick Hines breaks down one of the most consistent findings in neurodegenerative research: low glutathione levels in the brain are strongly associated with Alzheimer's and Parkinson's disease.Rather than focusing on genes or medications, this conversation highlights the role of oxidative stress, inflammation, and the brain's heavy oxygen demand and why glutathione, the body's master antioxidant, is so critical for long-term brain health.Dr. Hines explains where glutathione acts in the brain, why levels decline, and how supporting glutathione may play a protective role, especially for those with a family history of neurodegenerative disease.Topics Covered:-- Why glutathione is called the body's master antioxidant-- The brain's high oxygen use and oxidative stress burden-- Glutathione depletion in Alzheimer's and Parkinson's-- The role of glutathione in inflammation and cellular cleanup-- Different ways to support glutathione levels-- Why this matters for long-term brain and nervous system health

Join me for a very special episode of the Pain & Performance Podcast...Episode 200!!! This has been an amazing journey with ups and downs but I can't explain how thankful I am for you and this community. Y'all are amazing. On this episode I'm sharing my lessons from 200 episodes of the Pain & Performance Podcast. We'll talk nutrition, science, research, technology, mindset, motivation and much more! TikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines sits down with coach, Olympic weightlifter, and author Jerzy Gregorek to discuss why long-term health depends less on motivation and more on daily discipline.The conversation centers on how small, consistent choices compound over time. Jerzy explains why hard choices made early make life easier later, and how avoiding discomfort leads to physical decline, loss of strength, and reduced resilience as we age.They explore aging through the lens of performance and lifestyle medicine, challenging the idea that getting weaker, slower, or more fragile is inevitable. Jerzy outlines how mindset, training consistency, and personal responsibility shape how well we move, recover, and function over decades.If you are struggling to stay consistent, feel weaker than you used to, or want a clearer framework for aging with strength and purpose, this episode offers a grounded and practical perspective.Topics CoveredWhy discipline matters more than motivationHow daily choices shape long-term healthThe difference between aging and deteriorationWhy strength and resilience decline without structureMindset and its role in recovery and consistencyThe importance of mentorship in health and trainingHow community reinforces long-term habitsPrinciples behind The Happy Body frameworkChoosing responsibility over convenience

In this mini episode, Dr. Derrick Hines breaks down the four foundational pillars that determine long-term physical health and performance. Instead of chasing a single “magic fix,” this episode explains why true health is built by balancing multiple systems working together.Dr. Hines walks through mobility, strength, stability, and cardiovascular capacity, and explains how being deficient in even one of these areas can lead to pain, injury, and stalled progress. This episode offers a simple framework to audit your current routine and identify the weakest link holding you back.If you've been training consistently but still feel limited, fatigued, or injury-prone, this episode will help you see what's missing.Topics Covered:-- The four pillars of physical health: mobility, strength, stability, and cardio-- Why no single pillar works in isolation-- How imbalance leads to pain, breakdown, and injury-- The most commonly neglected pillar in training programs-- Simple ways to audit your current routine-- How to prioritize the area you're avoiding or undertraining

In this mini episode, Dr. Derrick Hines explains why most health goals don't fail because of lack of motivation, but because people rely on motivation instead of systems and identity.This conversation reframes goal setting away from willpower and New Year's resolutions, and toward building simple systems and repeating behaviors until they become part of who you are. Dr. Hines breaks down why consistency beats motivation every time, and how identity-based habits dramatically increase long-term success.If you've ever started strong and fallen off weeks later, this episode explains exactly why, and what actually needs to change.Topics Covered:-- Why motivation always fades-- The role of systems in long-term success-- How identity shapes daily decisions-- Why consistency matters more than intensity-- Turning goals into habits that stick-- How to build momentum instead of relying on willpower

In this mini episode, Dr. Derrick Hines breaks down what regenerative therapy actually means and why most injuries never fully heal with traditional, scar-based approaches.This episode explains the difference between scar tissue repair and true tissue regeneration, and walks through the essential steps the body needs to rebuild healthy, native-like tissue. Dr. Hines outlines why chronic injuries stall, how regenerative therapies restart the healing signal, and why stacking the right tools matters more than any single treatment.If you've ever wondered why old injuries keep resurfacing or why rehab, injections, or surgery didn't fully resolve the problem, this episode offers a clearer framework for how deep healing actually happens.Topics Covered:-- The difference between scar-based healing and true tissue regeneration -- Why chronic injuries stop healing over time -- The six requirements for regenerating healthy tissue -- How regenerative therapies restart the healing signal -- The role of environment, energy, blood flow, and activity in recovery -- Why missing one piece can stall healing completely

In this mini episode, Dr. Derrick Hines breaks down why real consistency has nothing to do with perfection or constant motivation, and everything to do with identity.This episode explains how habits stick when they become part of who you are, not when they rely on willpower or flawless execution. Dr. Hines explores the idea of “casting votes” for the person you want to become, why missing a day isn't failure, and how quickly getting back on track matters more than intensity or perfection.If you've struggled with starting strong but falling off, this episode offers a clearer, more sustainable way to think about habits, healing, and long-term change.Topics Covered:-- Why consistency is identity-based, not motivation-based-- How small actions reinforce who you believe you are-- Why perfection often prevents progress-- The power of “don't miss two days in a row”-- How consistency drives deeper health and healing over time

In this mini episode, Dr. Derrick Hines breaks down how cold exposure can be used as a powerful tool to strengthen immune function, especially during flu season.This episode explains why cold exposure acts like exercise for your immune system, helping reduce inflammation, improve antioxidant capacity, and lower chronic stress markers. Dr. Hines walks through research showing how short, controlled cold exposure combined with breathing techniques can improve immune readiness and resilience against illness.If you find yourself getting sick frequently or want a simple way to support your immune system during colder months, this episode offers a practical, research-backed approach.Topics Covered:-- How cold exposure trains the immune system-- Research on inflammation, stress, and immune markers-- Cold exposure and breathing techniques for immune resilience-- Why cold does not weaken immunity, but strengthens it-- Simple ways to apply cold exposure safely at home-- Supporting immune health with sleep, nutrition, and training

In this mini episode, Dr. Derrick Hines breaks down how cold exposure can be used as a powerful tool to strengthen immune function, especially during flu season.This episode explains why cold exposure acts like exercise for your immune system, helping reduce inflammation, improve antioxidant capacity, and lower chronic stress markers. Dr. Hines walks through research showing how short, controlled cold exposure combined with breathing techniques can improve immune readiness and resilience against illness.If you find yourself getting sick frequently or want a simple way to support your immune system during colder months, this episode offers a practical, research-backed approach.Topics Covered:-- How cold exposure trains the immune system-- Research on inflammation, stress, and immune markers-- Cold exposure and breathing techniques for immune resilience-- Why cold does not weaken immunity, but strengthens it-- Simple ways to apply cold exposure safely at home-- Supporting immune health with sleep, nutrition, and training

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines sits down with Dr. Peter Martone to explore why sleep problems are rarely just about sleep. They break down how pain, nervous system regulation, and body alignment all influence whether the body can truly rest and recover.This conversation reframes sleep as an outcome of overall health, not something you fix in isolation. Dr. Martone explains why pain is often the catalyst for change, how the nervous system determines sleep quality, and why most people struggle despite trying supplements, trackers, or “perfect” sleep routines.If you deal with chronic pain, restless nights, or feel like your body never fully shuts down, this episode offers a clearer framework for understanding what's actually getting in the way of good sleep.Topics Covered-- Why pain is often the turning point for real health change-- Sleep as an outcome of nervous system health-- The role of the autonomic nervous system in sleep quality-- Why alignment and pressure relief matter during sleep-- Creating a sense of safety for deeper rest-- The “Triune of Sleep” explained-- How tracking heart rate and body signals can guide better sleep-- Practical ways to improve sleep without quick fixes

In this mini episode, Dr. Derrick Hines breaks down why pelvic floor dysfunction is far more common than most people realize and why it should not be accepted as a normal part of aging, pregnancy, or surgery.This episode explains how pelvic floor dysfunction affects women and men, contributing to issues like leaking, low back and hip pain, sexual dysfunction, and post-surgical complications. Dr. Hines shares why these problems are often overlooked and highlights emerging treatment approaches that address muscle strength, nerve function, and tissue health.If you or someone you know has been living with symptoms they were told to ignore or “just live with,” this episode offers clarity and hope.Topics Covered:-- How common pelvic floor dysfunction really is-- Why these symptoms are often normalized or ignored-- The link between pelvic floor health and pain, stability, and sexual function-- Modern treatment options beyond basic exercises-- Why pelvic floor dysfunction is solvable, not inevitable

In this mini episode, Dr. Derrick Hines breaks down surprising research on happiness and explains why spending money on other people may increase happiness more than spending it on yourself.This episode explores findings from multiple studies showing that generosity works best when it is freely chosen, done in real time, and when you can clearly see the impact on someone else. Dr. Hines explains why action matters more than intention, how choice amplifies emotional reward, and why experiences of giving can shift mood, meaning, and overall well-being.If you've been chasing happiness through purchases, goals, or upgrades and still feel unfulfilled, this episode offers a simple experiment worth trying.Topics Covered:-- What research says about money and happiness-- Why generosity increases well-being more than self-spending-- The importance of choice and visible impact-- Why action matters more than good intentions-- The “five-dollar happiness experiment”-- Using small acts of giving to improve daily mood

In this mini episode, Dr. Derrick Hines breaks down the new “upside-down” food pyramid and why it represents a meaningful shift away from outdated dietary advice.This episode explains how the updated guidelines prioritize whole, real foods like protein, healthy fats, fruits, and vegetables while significantly reducing recommendations for refined grains and sugar. Dr. Hines walks through what changed, why those changes matter, and how simply eating from the top down can improve health, muscle mass, and overall well-being.If you've been confused by nutrition advice or frustrated by years of conflicting guidelines, this episode offers a clear, practical way to think about food without overcomplicating it.Topics Covered:-- What changed in the new food pyramid-- Why protein and healthy fats are emphasized-- The reduction in grains and added sugar-- Why whole, minimally processed foods matter most-- How simple dietary shifts improve long-term health

In this mini episode, Dr. Derrick Hines breaks down a simple principle that makes or breaks long-term health habits: consistency.This episode introduces the idea of “health multipliers” and explains why small actions, done consistently, create outsized results over time. Dr. Hines shares why intensity is less important than showing up, and how adjusting your plan during challenging days helps you maintain momentum instead of starting over.If you've ever fallen off track because life got busy or your routine wasn't perfect, this episode offers a practical framework to keep moving forward.Topics Covered:-- What health multipliers are and why they matter-- Why consistency beats intensity-- The “modify, but maintain” mindset-- How small habits compound over time

In this mini episode, Dr. Derrick Hines breaks down a single, simple habit that research shows can improve sleep, reduce stress and pain, and support overall well-being.This episode explores a 10-week study that found writing down what you are grateful for just once per week led to meaningful improvements in sleep quality, resilience to stress, symptoms of pain and depression, and even cardiovascular risk. Dr. Hines explains why approaching habits as short experiments, rather than daily obligations, often leads to better consistency and stronger results. He also shares why weekly gratitude journaling may be more effective than doing it every day, helping it stay intentional rather than repetitive.Topics Covered:-- The research behind weekly gratitude journaling and health outcomes-- How gratitude supports better sleep, lower stress, and reduced pain-- Why once-a-week habits can be more sustainable than daily routines-- The connection between gratitude, resilience, and emotional well-being-- How to treat habits as experiments instead of lifelong commitments-- Simple ways to build a weekly gratitude practice into your routine

In this mini episode, Dr. Derrick Hines shares a fascinating case study from one of the world's oldest people and distills the surprisingly simple, powerful lessons for longevity.This episode explores the remarkable story of María Moreira, who lived to 117, and what scientists discovered when they studied her biology and lifestyle. Dr. Hines breaks down why two key factors—healthy mitochondria and low inflammation—were central to her longevity, and how her “basics-first” approach proves you don't need extreme habits to live a long, vibrant life.Topics Covered:-- The case study of 117-year-old María Moreira and what it teaches us about longevity-- Why mitochondrial health is the cornerstone of energy, function, and aging-- The critical link between low inflammation and a exceptionally long life-- The three foundational buckets for staying ahead of inflammation: lifestyle, diet, and supplementation-- Why doing the basics consistently (movement, sleep, connection, faith) matters more than perfection-- Practical, actionable strategies to support your mitochondria and reduce inflammatory load

In this fascinating episode, Dr. Derrick Hines sits down with Dr. Kevin Tracey — a neurosurgeon and pioneering researcher — to explore how the nervous system controls inflammation and healing. They uncover the groundbreaking science behind bioelectronic medicine, the vagus nerve's role in immunity, and how the brain communicates with the immune system to regulate inflammation and recovery.Topics Covered:-- How the brain and nervous system control inflammation-- The discovery of the “inflammatory reflex” and its implications for disease treatment-- How vagus nerve stimulation can reduce pain and improve healing-- The connection between immune function, trauma, and neuroplasticity-- The future of bioelectronic medicine and its potential to replace pharmaceuticals

In this mini episode, Dr. Derrick Hines breaks down a key study that reveals a simple, powerful leverage point for your fitness goals: protein intake.This episode explores how a precise increase in daily protein can dramatically amplify the results of your resistance training. Dr. Hines translates the science into actionable advice, explaining how middle-aged adults in the study gained 27% more muscle mass and 10% more strength from one dietary change, and why this is critical for long-term health and aging.Topics Covered:-- The study linking higher protein intake to significantly greater muscle and strength gains-- The optimal protein target for maximizing training results (grams per pound of body weight)-- Why your body needs the "raw materials" to build muscle, no matter how well you train-- Practical strategies to hit your daily protein goal, from whole foods to supplements-- How to easily track and prioritize protein without counting every calorie

In this mini episode, Dr. Derrick Hines dives into a fascinating study on the "Tenacious Brain" and reveals how a specific part of your brain holds the key to resilience, discipline, and a longer, healthier life.This episode breaks down the science of the anterior mid-cingulate cortex (AMCC) — the brain region that drives us to do hard things. From Navy SEALs to "super-agers" in their 90s, Dr. Hines explores how a well-developed AMCC is linked to resilience and longevity, and more importantly, how you can actively strengthen it through simple, deliberate challenges.Topics Covered:-- What the "Tenacious Brain" study reveals about resilience-- The role of the anterior mid-cingulate cortex (AMCC) in discipline and healthy habits-- How Navy SEALs and super-agers share this powerful brain trait-- The proven link between doing hard things and building a stronger brain-- Practical, daily triggers to grow your AMCC (like cold exposure and intermittent fasting)-- Why making hard choices leads to an easier, healthier life

In this mini episode, Dr. Derrick Hines breaks down why creatine deserves a second look — not just for muscle and performance, but for brain health, mood, energy, and aging.This episode challenges the outdated idea that creatine is only for athletes and explains how it supports cellular energy across the body. From cognitive performance to recovery and resilience, creatine plays a much broader role in health than most people realize.Topics Covered:What creatine actually does in the bodyBenefits beyond muscle: brain, mood, and energyWhy creatine matters more as we ageCommon myths and misunderstandingsWho may benefit most from creatine supplementation

In this mini episode, Dr. Derrick Hines explains why strength gains often stall as people get older — and why it's usually not because of age itself.This conversation breaks down the misunderstanding around effort, intensity, and recovery, and introduces a smarter way to think about training as the body changes. Rather than avoiding challenge, the episode highlights how properly applied intensity is essential for maintaining strength, resilience, and independence over time.Topics Covered:Why strength decline is not inevitable with ageThe role of effort and intensity in strength gainsCommon training mistakes that limit progressHow to challenge the body safely and effectivelyWhy strength is foundational for long-term health

In this mini episode, Dr. Derrick Hines breaks down one of the most surprising findings in modern health research: the strongest predictor of long-term health and longevity isn't nutrition, exercise, or supplements — it's relationships.Drawing from decades-long data, this episode explores how connection, belonging, and social support directly influence inflammation, mental health, resilience, and overall well-being. It reframes health beyond individual habits and highlights why isolation quietly undermines even the best lifestyle choices.Topics Covered:-- What long-term health studies consistently reveal-- Why loneliness and isolation harm physical health-- How relationships influence inflammation and longevity-- Rethinking health beyond diet and exercise alone-- Simple ways to prioritize connection as part of health

In this episode, Dr. Derrick Hines breaks down why most goals fail — not because of lack of motivation or discipline, but because of how goals are designed in the first place.Rather than focusing on outcomes, this conversation shifts attention to processes and systems that actually drive long-term change. Dr. Hines explains why willpower fades, why motivation isn't reliable, and how building repeatable behaviors leads to progress that lasts.This episode is for anyone tired of restarting, falling off track, and wondering why good intentions never seem to stick.Topics Covered:-- Why outcome-based goals often lead to frustration-- The difference between goals and systems-- How process-driven habits create lasting change-- Why motivation fades and what works instead-- Getting through the “boring middle” of progress-- Building consistency without relying on willpower

In this episode, Dr. Derrick Hines breaks down one of the most overlooked keys to long-term health and success: momentum.Rather than chasing perfection, extreme workouts, or all-or-nothing plans, this conversation focuses on how small, consistent actions keep progress moving forward even on hard days. Dr. Hines explains why missing a workout, eating off-plan, or having an unexpected setback does not mean you have failed. What matters is finding a way to keep momentum alive.Using real-life examples from his own day, Dr. Hines shows how five minutes of movement, one good decision, or a simple reset can compound into massive long-term gains across health, healing, fitness, and even relationships derrickThis episode is a reminder that progress is built by consistency, not perfection.Topics Covered:-- Why momentum matters more than intensity or perfection-- The habit “cheat code” that increases long-term success-- How small actions compound into big results-- What to do when you miss a workout or fall off track-- Applying momentum to health, weight loss, healing, and life goals-- How to keep moving forward when life disrupts your plans

In this episode, Dr. Derrick Hines sits down with Renée Fitton, MS, RD, to explore the science behind fasting-mimicking diets and how short, structured fasting cycles can reset metabolism, reduce inflammation, and support long-term health.They break down how fasting-mimicking protocols activate cellular repair processes like autophagy, improve insulin sensitivity, reduce visceral and liver fat, and support longevity without extreme restriction or muscle loss. The conversation also covers emerging research on diabetes reversal, inflammation reduction, and how fasting-mimicking diets may support cancer care and healthy aging.This episode offers a clear, practical look at how using food strategically — not constantly — can help restore metabolic flexibility and improve overall health.Topics Covered:- How fasting-mimicking diets work at a cellular level- Metabolic reset, insulin sensitivity, and inflammation reduction- Visceral fat, liver health, and biological aging- The role of fasting-mimicking diets in diabetes and longevity- Emerging research on cancer support and immune resilience- Why short, periodic fasting can be more effective than daily restriction

In this practical episode, Dr. Derrick Hines breaks down why so many people wake up already feeling tired, behind, and overwhelmed — and how small decisions made today can dramatically change how tomorrow feels.Rather than relying on motivation or morning routines, this conversation focuses on what actually sets the tone for a better day: preparation, reducing friction, and ending the day with intention. Dr. Hines explains why the way you close your day matters more than how you start it, especially for busy adults juggling work, family, and stress.This episode is about making life easier, not adding more to your plate.Topics Covered:Why tomorrow is shaped by how you end todayHow preparation reduces stress, fatigue, and decision overloadThe link between evening habits, sleep quality, and energyWhy relying on motivation sets you up to failSimple ways to remove friction before the next day beginsCreating momentum instead of constantly starting over

In this insightful episode, Dr. Derrick Hines sits down with Dr. Toni Engram to uncover the powerful link between oral health and overall wellness. They explore how the mouth serves as a gateway to systemic health, why common dental routines may be harming your microbiome, and how nutrition plays a crucial role in preventing cavities and gum disease. From the benefits of xylitol and biological dentistry to practical steps for improving oral hygiene, this episode reveals how small daily habits can create lasting change in your health.Topics Covered:-- The connection between oral health and systemic inflammation-- How mouthwash can disrupt your oral microbiome-- Why xylitol may outperform fluoride in preventing cavities-- The role of nutrition in strengthening teeth and gums-- Biological dentistry and holistic dental care-- How oral and gut health are deeply interconnected

In this mind-expanding episode, Dr. Derrick Hines sits down with Masati, the creator of Exponential Intelligence, to explore how environment, cellular memory, and identity shape the way we heal. They uncover how subconscious patterns, frequencies, and even inherited traits influence our health — and how to reprogram the body and mind for lasting transformation.Discover the science behind epigenetics, spatial referencing, and hypermeditations, and learn how awareness and presence can shift everything from pain to performance.Topics Covered:-- How environment and cellular memory impact healing-- Epigenetics and inherited health patterns-- Spatial referencing and becoming fully present-- Using fear and frequency as tools for growth-- The role of identity in health and recovery-- How nature and awareness accelerate transformation

In this episode of the Pain and Performance Podcast, I sit down with Dr. Grant Elliott, chiropractor and founder of Rehab Fix, to break down the truth about back pain, disc herniation, and sciatica.Grant shares his personal journey of losing a promising athletic career to back pain and how it pushed him to become a movement-based chiropractor. We discuss why 80% of people will experience back pain in their lifetime, why the spine is not fragile, and what the latest evidence reveals about disc healing, recovery, and prevention.This conversation cuts through the myths and fear-based narratives that often lead patients to unnecessary surgery. Instead, Grant explains how movement, proper assessment, and addressing mental and emotional health are key to long-term recovery.Key Takeaways-- 80% of people will experience low back pain at some point in their life.-- The spine is strong, adaptable, and designed to move — not fragile.-- 97% of disc herniations heal without surgery when treated properly.-- Good assessments should focus on history + movement analysis, not just imaging.-- Movement-based solutions are more effective than passive care.-- Posture is not the root cause of pain — variety and movement matter more.-- Emotional and mental health significantly influence pain and recovery.-- Preventive mobility, exercise, and awareness can reduce long-term back problems.DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickGRANTWebsite: www.therehabfix.comInstagram:https://www.instagram.com/rehabfix/followers/YouTube:https://www.youtube.com/@rehabfix

In this episode of the Pain and Performance Podcast, I sit down with Greg, known as “Hydrogen Man”, to explore the fascinating world of molecular hydrogen and its potential role in health and healing. Greg shares his powerful personal story of battling life-threatening health challenges, the prayer that led him to discover hydrogen, and why he believes it became the turning point in his recovery.We dig into what hydrogen actually does in the body, how it acts as a selective antioxidant, and why purity and delivery methods matter more than hype or shortcuts. Greg also explains the difference between hydrogen water, gas inhalation, and supplements, and what people need to know before trying them.Whether you've heard hydrogen dismissed as “too good to be true” or you're curious about the growing body of research, this episode unpacks the science, safety, and real-life transformations behind one of the most exciting areas of health innovation today.Key Takeaways-- Greg's remarkable journey from chronic illness to recovery with hydrogen.-- Why purity and proper equipment are critical for hydrogen therapy.-- How molecular hydrogen works as a selective antioxidant and anti-inflammatory.-- The difference between hydrogen water, gas inhalation, and tablets.-- Evidence from Japan's hospitals and athletes showing measurable benefits.-- The link between hydrogen, gut health, sleep quality, and mitochondrial function.-- Why short-term vs. long-term safety data is so important.-- Practical steps for starting a hydrogen routine.Links:DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickCREGWebsite:https://holyhydrogen.com/Facebook:https://www.facebook.com/holyhydrogen/Instagram: https://www.instagram.com/holy.hydrogen/?igsh=ZmMxZHV4dGtwbm53#

In this powerful episode, Dr. Derrick Hines explores the most advanced, science-backed strategies that complement traditional cancer care. From fasting-mimicking diets and photobiomodulation to PEMF therapy and lymphatic support, discover how integrative modalities can reduce side effects, improve healing, and enhance quality of life during cancer treatment. Joined by the latest research on exercise, physical therapy, dry needling, and cold exposure, this episode is a must-listen for anyone seeking a deeper understanding of how to support the body through one of its toughest battles.Topics Covered:Fasting-mimicking diet (Valter Longo) & its effects on chemotherapyAnti-cancer nutrients: sulforaphane, anthocyanins, plant diversityThe role of exercise in improving outcomes and immunityPEMF and infrared therapy in cellular repair and energyCryotherapy, lymphatic drainage, and immune modulationManual therapy, acupuncture, and pain relief strategies

In this episode of the Pain and Performance Podcast, I sit down with Dr. Joe Nussma, a toxicologist with nearly four decades of experience studying how chemicals, mold, and pharmaceuticals affect the human body.We unpack how chronic exposure to toxins can silently undermine your health, why mold exposure is often missed as the root cause of fatigue and inflammation, and what you can actually do to defend your body. Dr. Joe shares his insights on detoxification, water and air quality, and how powerful antioxidants like Carbon 60 may help the body recover from long-term exposure.This conversation will give you a framework for protecting yourself from everyday toxins and making smarter choices for lasting health.Key Takeaways-- Chronic low-level toxin exposure can overwhelm your body's defenses and drive long-term disease.-- Mold exposure often leads to fatigue, brain fog, and respiratory issues that go undiagnosed.-- Clean water and air are some of the simplest, most overlooked ways to reduce toxin load.-- Pharmaceuticals carry risks — multiple prescriptions (polypharmacy) can interact in harmful ways.-- Detoxification through nutrition, lifestyle, and antioxidants helps clear built-up toxins.-- Carbon 60 shows promise as a powerful antioxidant against oxidative stress.-- Stress itself acts like a toxin and can shorten lifespan if not managed.-- Small lifestyle improvements — in food, environment, and daily habits — compound into major health gains.Links: DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickJOELinedIn: https://www.linkedin.com/in/joe-nieusma-1a72b81Website:https://www.superiortoxicology.com/

In this episode of the Pain and Performance Podcast, I sit down with Anu to explore how gut health impacts everything from energy and motivation to inflammation, mental health, and recovery.We dive into how your microbiome diversity shapes performance, why intentional eating matters more than most people realize, and how stress, exercise, sleep, and even mindset play key roles in gut health. Anu also shares her MBHR framework: Microbiome, Brain, Hormones, and Reframing mindset, and real patient stories that highlight how small, consistent changes can transform health.If you've ever struggled with fatigue, brain fog, cravings, or stubborn inflammation, this conversation will help you understand why your gut may be the missing link, and what you can do to fix it.Key Takeaways-- Gut diversity fuels motivation, dopamine, and higher performance.-- Intentional eating is one of the fastest ways to change gut health.-- Stress disrupts digestion, raises cortisol, and drives belly fat.-- Exercise reduces inflammation, boosts digestion, and supports microbial diversity.-- Gut imbalances influence cravings, brain fog, and mood.-- Targeted probiotics and prebiotics work — but not all strains help.-- Sleep and gut health are directly connected to cravings and insulin resistance.-- Food is either poison or medicine — cut triggers like sugar, gluten, and processed oils.-- The gut is the lead domino: fix it and you improve inflammation, weight, pain, and clarity.Gut health isn't just about digestion; it's about energy, clarity, recovery, and long-term vitality. Fix your gut, and you set the foundation for everything else.Links:DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickANU:Buy her book here: https://www.amazon.com/Flourish-Within-Feed-Lifelong-Health/dp/1954493797/ref=sr_1_1?crid=9Z49DJGUXZTJ&dib=eyJ2IjoiMSJ9.kU7039-KFUhIHFg1Bnfc_syYtZkl3p_lrN1XOsYWxc1tN8OTrvwLud49ZtEIBefDWuc27ZRGlSurMIVr8TjbHcI_JzqgQiZYn4fj_7kuYG0Ng9cPow0tX3YvmjXpdC1ABJWiFaJAerr_dFxGgA7SggmStPW4VexQVDXw0i5GV6yn8paIzaFuSei3WzsI1zTTvmZCe9e9k7g5x9HQpBAQC7S1TPnQG0xyHgIecuegnws.uEqsN5zv2kS04bkIegNOaVNJvhrXBaroiWequAPsSAU&dib_tag=se&keywords=flourish+from+within&qid=1758677205&sprefix=flourish+f%2Caps%2C597&sr=8-1 Instagram: https://www.instagram.com/9armsofwellness/Youtube:https://www.youtube.com/@BadMedicinePodcastWebsite:https://www.9armsofwellness.com/

In this episode of the Pain & Performance Podcast, I sit down with Mike Collins, better known as SugarFreeMan, to tackle one of the biggest hidden drivers of poor health today: sugar addiction.We talk about the everyday foods that sneak sugar into your diet, why it's so hard to quit once you've started, and what actually happens in your brain and body when you cut it out. I also share my own experience going through a sugar detox during COVID, and how eye-opening it was to feel the difference.Mike brings years of personal and professional insight into this conversation. From the science of how sugar hijacks your reward system to the emotional ups and downs of quitting, he explains why breaking free isn't just about willpower; it's about understanding the addiction and having the right support.Whether you're just starting to cut back or you've tried before and struggled, this episode will give you practical steps, real encouragement, and a clear path forward.What you'll learn:-- How sugar affects your brain and body like an addictive drug-- The hidden sugars in foods we eat every day-- Why community and accountability are essential for success-- What a sugar detox really feels like — and why it's worth it-- Simple steps to begin reducing sugar and reclaiming your healthIf you've ever felt stuck in the cycle of cravings, crashes, and guilt, this episode will show you that freedom is possible — and that your health, energy, and clarity are worth the change.Links:DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickMIKEInstagram: https://www.instagram.com/realsugarfreemanLinkedIn:https://www.linkedin.com/in/michael-mike-collins-57a5628aWebsite: https://sugaraddiction.com/ 

In this episode of Tea with Dr. D, I answer your health and healing questions live, covering everything from anti-aging therapies to innovative pain treatments.I talk about NAD and its role in longevity, how to heal rotator cuff tears without surgery, ways to relieve nerve pain from MS, and why I'm a fan of katsu therapy, methylene blue, and other regenerative approaches. You'll also hear supplement tips, treatment stacks, and how to combine therapies for maximum results.Whether you're here for performance, recovery, or pain relief, this episode is packed with actionable strategies you can use right away.If you've been curious about regenerative treatments, performance recovery tools, or supplement strategies that really work, this one's worth watching start to finish.Links:DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode, I sit down with Bharon Hoag to unpack some of the biggest challenges (and opportunities) in our healthcare system today. We talk about the financial forces that shape medical decisions, how patient expectations often influence the care they get, and why more conservative approaches can sometimes lead to better results.You'll hear real-world stories of patients who avoided unnecessary procedures, what it really means to take control of your own health, and how practitioners working together could change the future of care.If you've ever felt frustrated, confused, or unsure about the medical advice you've been given, this conversation will help you see the system in a new light, and give you tools to make better choices for yourself and your family.What you'll learn:-- How financial incentives influence medical decisions-- The role of patient expectations in shaping treatment-- Why conservative care can lead to better long-term outcomes-- Real examples of conservative treatments that worked-- How practitioner collaboration can transform healthcare's futureDERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickBHARONInstagram: https://www.instagram.com/bharon_hoag/?hl=enLinkedIn:https://www.linkedin.com/in/bharon-hoag-66084531

In this episode, I had the pleasure of sitting down with Gabriela Rosa, an incredible fertility specialist whose work has helped couples all over the world start families, often after years of trying.Gabriela shares how her journey from Brazil to Australia and eventually the U.S. shaped not just her career but her perspective on health, fertility, and the human body as a whole. We talk about what really goes into fertility beyond just the reproductive system, how gut health, inflammation, and even mental health can impact your ability to conceive.Whether you're thinking about starting a family, have struggled with infertility, or just want to better understand how your body works, this conversation is packed with powerful insights.You'll hear how Gabriela approaches fertility treatment differently, the importance of comprehensive health assessments, and how small lifestyle changes can lead to big breakthroughs.What you'll learn:-- How Gabriela's personal and professional journey shaped her work-- What made her focus so deeply on fertility-- Real stories of couples who overcame infertility after years of struggle-- Why underlying health issues matter more than most people think-- Gabriela's unique and personalized approach to fertility care-- Resources mentioned:-- Gabriela's website: fertilitybreakthrough.comDERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick-- Free audiobook: Fertility Breakthrough on Spotify and YouTube

Join us in this episode of the Pain and Performance Podcast as we dive deep into the transformative world of breathwork with expert Kurtis Lee Thomas. Discover how simple breathing techniques can lead to profound mental and physical breakthroughs, and learn how to integrate these practices into your daily life for optimal health and clarity.Key Takeaways:The impact of deep diaphragmatic breathwork on emotional and physical health. Real-life stories of healing and transformation through breathwork. How to Start Your Own Breathwork Practice and the Importance of Guidance. The role of breathwork in managing stress and enhancing mental clarity.Guest Bio: Kurtis Lee Thomas is a renowned breathwork facilitator and author, known for his work in helping individuals unlock their potential through the power of breath. With experience leading sessions worldwide, Kurtis shares his insights and experiences in this must-listen episode.Links:DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickKURTIS:Website: https://breathworkdetox.com/ IG: @manfromthestars