Podcasts about performance podcast

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines explains why improving your health starts with understanding where you are right now. Instead of guessing or trying to change everything at once, Derrick shares the measurements he looks at to build a clearer picture of a person's health and identify where improvement may have the greatest impact.He walks through movement and mobility, body composition, muscle strength, VO₂ max, blood markers, micronutrients, and emerging measures of cellular health. Derrick also explains how putting these pieces together can help identify your “low-hanging fruit” and give you a more focused approach to improving health, performance, and longevity.In This Episode-- Why you should measure your health instead of guessing-- What movement and mobility can tell you-- Muscle mass, body fat, and visceral fat-- Why strength should be considered relative to age-- VO₂ max and cardiovascular fitness-- Blood testing, micronutrients, and cellular health-- How to identify your biggest opportunity for improvement#HealthOptimization #Longevity #VO2Max #HealthyAging #PreventiveHealthInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down senescent cells, often called “zombie cells,” and why researchers are increasingly interested in their role in aging, inflammation, and age-related disease.Derrick explains what happens when cells become senescent and explores several areas being studied for cellular health, including exercise, fasting and autophagy, nutrition, and emerging senolytic compounds. He also discusses why reducing the accumulation and effects of dysfunctional cells has become an important area of longevity research.In This Episode-- What “zombie cells” are and why they accumulate-- How cellular senescence relates to aging and inflammation-- Autophagy and the body's cellular recycling processes-- What we're learning about fasting and cellular health-- How exercise may influence markers of cellular senescence-- Emerging research into senolytics, quercetin, fisetin, and dasatinib-- Why cellular senescence is becoming a major area of longevity research#CellularHealth #HealthyAging #Longevity #SenescentCells #AutophagyInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines shares a simple framework he uses personally and with patients to better navigate stressful periods: the 3 B's of stress, Body, Brain, and Breathing.Derrick explains why we cannot eliminate every source of stress from our lives, but we can work on how we respond to it. He walks through using movement, identifying and reframing the source of stress, creating a clear next action, and breathing practices to help manage the physical and mental response to stressful situations.In This Episode-- Why eliminating stress completely isn't the goal-- The 3 B's of stress: Body, Brain, and Breathing-- How exercise can change your response to stress-- Why identifying exactly what you're worried about matters-- How to shift your attention toward an ideal outcome and next action-- Using breathing techniques during stressful periods-- Building your own stress-management routine#StressManagement #MentalHealth #Breathwork #Exercise #HealthyLivingInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines shares three simple habits he calls “health multipliers,” habits that can positively influence multiple areas of your health while making other healthy behaviors easier to build.Derrick explains why consistent sleep and wake times, walking after meals, and strength training are three powerful places to start. Rather than trying to change everything at once, he discusses how a few sustainable habits can create a ripple effect that compounds over time.In This Episode-- What makes a habit a “health multiplier”-- Why consistent sleep and wake times matter-- The benefits of walking after meals-- Why strength training affects more than your muscles-- How one healthy habit can lead to another-- Why consistency matters more than trying to change everything at once#HealthyHabits #StrengthTraining #SleepHealth #HealthyAging #HealthOptimizationInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines challenges the traditional idea of work-life balance and shares a different framework for thinking about where we put our time, energy, and attention.Rather than trying to perfectly divide work and personal life, Derrick explains why balance may come from supporting three areas: purpose, passion, and peace. He breaks down what each one means, how an imbalance between them can contribute to burnout, and the questions you can ask yourself to identify what may be missing from your life.In This Episode-- Why work-life balance may be the wrong goal-- The difference between purpose, passion, and peace-- Why your purpose can change throughout different seasons of life-- How neglecting passion and peace can contribute to burnout-- Why pursuing peace alone isn't necessarily balance-- Questions to help you evaluate where your time and energy are going#WorkLifeBalance #Purpose #Burnout #PersonalGrowth #HealthyLivingInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

When I first visited Ray Horsch at his home in Philadelphia to interview him, most of the conversation was about New York in the early 1970s. More specifically, Times Square. The adult movie theaters. The live sex shows. The people who worked in them. The strange, seedy ecosystem that flourished there long before Times Square became the Disney-fied tourist destination we know today. Ray had been part of that world. And in talking about it, he also talked about himself – about performance, transgression, sex, violence, art, and the persona he had spent years constructing. Listening now, the question running beneath much of it is one I could never have anticipated when I recorded it: Where did the performance end? And where did Ray begin? If you know any information that may relate to the ongoing investigation of Ray Horsch or his son Eugene, please contact Detective Joseph Murray, at the Homicide Division of the Philadelphia Police Department, at 215 686 3334. You can listen to the first part of this series here. Please note that all unauthorized reproduction or use of the audio in this podcast is strictly prohibited. This podcast is 35 minutes long. ————————————————————————————————————————— I first visited Ray at his home outside Philadelphia almost twenty years ago. It wasn't the house on West Chew Avenue that has since become the focus of the ongoing murder investigation. At the time, Ray lived in Chalfont, a quiet suburb some thirty miles north of the city. His was a large, comfortable three-bedroom house, with a big yard and an extensive basement. I'd tracked him down because I'd started documenting the history of the beginnings of the adult film business in the 1960s and '70s. On the face of it, Ray was a relatively minor figure in that story. He'd directed only one theatrically released adult film of note, back in 1973, The Erotic Memoirs of a Male Chauvinist Pig. But when I looked for him, in the early days of the internet, he was unusual in that he had his own website. And it was the way he described himself there that caught my attention. It read: “Alternately an artist, filmmaker, composer, former Sesame Street program maker, writer, porn performer, drug smuggler, political activist, art forger, counterfeiter, pot grower, air show pilot, army deserter, fugitive, sociopath, ex-convict, and all-out villain, Ray Horsch's life has been as colorful and obsessive as his art.” I had no idea how much—if any—of that was true at the time. But it certainly made me curious. So I contacted him. Over the phone, Ray was polite, friendly, and humble, and he invited me down to Philadelphia to spend the day with him and talk about his life. The first thing you noticed about Ray was how he looked. You couldn't really notice anything else. He was in his sixties at the time, with long black straggly hair and an intense, piercing stare. He dressed entirely in black. And to complete the effect, he sometimes wore an eye patch—which, as far as I could tell, served no practical purpose whatsoever. It simply made him look more menacing. For Ray, that was probably reason enough. Because Ray enjoyed playing the villain. You'll hear that repeatedly in these conversations. He wanted to provoke. His appearance did it. His photographs did it. His writing and films did it. Shock wasn't incidental to his work; it was central to the persona he had constructed around himself. Ray maintained that all of this was performance—that he was an artist who wanted to challenge and disturb, not simply through the work he produced, but through the character he presented to the world. Privately, though, he insisted that this front was just that: a character. A game. A practical joke that he played on you, and on the world. At the time, I took him at his word. Today, inevitably, that claim is harder to hear in quite the same way. And yet the curious thing was that the Ray I encountered in person seemed at odds with the character he had created. He did look frightening. But he wasn't frightening to talk to. Over the many hours we spent together, he came across as soft-spoken, thoughtful and patient. He was intelligent, articulate and self-aware. And over the years, I was able to verify many of the seemingly tall tales that he told me about his extraordinary past. Today, however, I find myself thinking less about what Ray told me than about what he may have chosen not to tell me. And that is one of the uncomfortable aspects about presenting these recordings now. Knowing Ray does not mean that I know what happened at West Chew Avenue. Spending time with him does not give me any particular insight into the investigation that is continuing today. And I don’t want these conversations to be heard as though they contain some hidden solution waiting to be discovered. They were interviews with a man talking about his life as he wanted me to understand it. But I am also very conscious of something else: Ray spent much of his life seeking attention. He created an identity designed to provoke people, disturb them and make himself difficult to ignore. By putting his voice back into the world now, there is a danger that I allow that persona to dominate this story once again. And it shouldn’t. Because whatever eventually emerges from the investigation, at its center are real people. Women whose lives matter independently of Ray Horsch. People who are missing or may have been harmed. Families who are still living with uncertainty and waiting for answers. They are not supporting characters in the story of an outrageous man. That is something I want to remain conscious of throughout this series. So where these recordings are disturbing, I don’t want to include something simply because it shocks. And where they raise questions that I cannot answer, I don’t want to pretend that I can. What I can do is present the conversations as they happened, with the context we have now, and allow the distance between those two things to remain unresolved. That first day, though, I knew nothing of what would come later. * The post Unknowing Ray Horsch – Episode 2: Performance, Podcast 172 appeared first on The Rialto Report.

Dr. Erin Ayala sits down with Dr. Tara‑Leigh McHugh, a Canada Research Chair in sport and physical activity at the University of Calgary.They explore the hidden challenges faced by mother‑coaches in high‑performance sport, uncovering systemic barriers, the “mother penalty,” and why women's expertise is often undervalued.You'll hear concrete strategies for advocating for better policies and supporting women leaders in sport and business.Key Takeaways:- Mother‑coaches experience a “double penalty” of gender bias and motherhood expectations, leading to reduced pay, contract insecurity, and career stagnation.- Clear, enforceable protections (e.g., parental‑leave policies, contract clauses) are essential first steps for organizations.- Building mentorship networks and leveraging social media can help mother‑coaches combat isolation and share resources.- Organizations benefit from inclusive policies: diverse coaching perspectives improve performance outcomes and athlete wellbeing.- Entrepreneurs should audit their own workplaces for hidden biases and implement transparent, equity‑focused hiring and retention practices.Dr. McHugh's LinkedIn: https://www.linkedin.com/in/tara-leigh-mchugh-0443493a2 -Article on women's representation in FIFA World Cup coaching (2026 study) – https://doi.org/10.1080/14660970.2025.2603769Enjoyed the conversation? Subscribe to the Feisty Women's Performance Podcast on your favorite platform, leave a 5‑star review, and follow us on LinkedIn for episode updates and exclusive resources. Got thoughts on supporting mother‑coaches? Drop us a comment or email erin@feistypodcast.com – we'd love to hear from you!Courses and Coaching: https://livefeisty.com/courses/Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines sits down with Dr. Jerry Mixon to explore the science of longevity and what it really takes to extend not just lifespan, but healthspan.They discuss the role of hormones, exercise, mitochondrial health, and biological age testing, along with emerging research on senescent cells and the future of anti-aging medicine. The conversation also covers practical strategies for maintaining muscle, improving metabolic health, and building habits that support healthy aging over the long term.In This Episode-- The difference between lifespan and healthspan-- How hormones influence healthy aging-- Why muscle and exercise are essential for longevity-- Measuring biological age and key health markers-- The science behind senescent cells and aging-- Emerging therapies shaping the future of longevity medicineLinks: DERRICKInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickJERRYWebsite: https://www.longevitymedicalclinic.com/Facebook: https://www.facebook.com/LongevityMedicalClinic/

"I couldn't care less if you have a six pack or can run a four minute mile."Most people chasing performance end up dependent on it, one bad night of sleep or a missed workout and the whole day falls apart. Ben Pakulski, who coaches nine-figure founders on physical and mental capacity, builds the opposite: people who don't need to feel optimized to function at the highest level.This episode is about the difference between optimizing for a number and building a body that can actually take on more, and why almost nobody starts there.Topics Covered:Why 99% of biohacking creates a psychological trap instead of an edgeThe 4 capacities Ben uses to diagnose why high performers quietly plateauWhat actually happens in the body and mind of a founder who's quietly burning out from unsustainable highs and lowsThe 3 things Ben stabilizes in every client before anything else mattersWhy "solving for trajectory, not outcome" changes everythingConnect with Ben: https://www.muscleintelligence.com/ *Get the "Elite Performance" book at https://itamarmarani.com/book/If you're ready to get unstuck and take both yourself and your business to the next level, apply to The Arena here: https://itamarmarani.com/applyGet the Extreme Clarity Tool To Uncover The #1 Action To Grow Your Business: https://itamarmarani.com/claritySign up for “3 Quick Ideas Tuesday” (weekly 2 minute newsletter around mindset and emotional fortitude): https://itamarmarani.com/3-ideas/

In this episode, Eric and Mike break down Strength & Conditioning at the High School Level Defining S&C at the HS level: The broad range of training age, physical development, skill level and degree of engagement Do no harm: Injuries and keeping kids safe Multi-sport and specialization considerations Connecting in 2026: Modern Approach vs “Back in My Day” Attitude Herding Cats: Keeping them engaged enough to buy in Culture Building: “You get what you tolerate” The #1 Factor: Skill coach buy-in and support Practice involvement and integration GPP vs SPP Space, equipment and logistics Communication and team approach (Admin, coaches, ATCs) Working with outside trainers and coaches — Get your FREE eBook and Webinar at www.foreverclientformula.com The Principles of Performance is proud to be recognized by FeedSpot as one of the Top 30 Fitness Podcasts: https://podcast.feedspot.com/fitness_podcasts/ We have also been recognized as one of the Top 100 Strength Coach Podcasts on the web by MillionPodcasts: https://www.millionpodcasts.com/strength-coach-podcasts/

Most entrepreneurs mistake discomfort for danger. That single mistake keeps them from having difficult conversations, making bold decisions, and building the business they actually want. Entrepreneur Niels Zee shares how one breath hold exercise exposed the same survival instincts driving his business decisions, and how learning to stay calm under water changed the way he leads, negotiates, and handles conflict in his business.In this episode, Niels breaks down how he resolved years of tension with his co-founder, why avoiding uncomfortable conversations quietly drains your ambition, and the exact mental frameworks that let you perform when the pressure is highest.Topics covered:The framework for difficult conversations that keeps everyone calm and cool headedHow to spot hidden resentment that destroys motivationHow to become 4.3x more capable in 2 daysConnect with Niels: https://www.linkedin.com/in/niels-zee/Read the article: https://itamarmarani.com/how-to-become-4-3x-more-capable-in-two-days/*Get the "Elite Performance" book at https://itamarmarani.com/book/If you're ready to get unstuck and take both yourself and your business to the next level, apply to The Arena here: https://itamarmarani.com/applyGet the Extreme Clarity Tool To Uncover The #1 Action To Grow Your Business: https://itamarmarani.com/claritySign up for “3 Quick Ideas Tuesday” (weekly 2 minute newsletter around mindset and emotional fortitude): https://itamarmarani.com/3-ideas/

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines sits down with Stephen Cabral to discuss why lasting health starts with identifying the root cause, not simply managing symptoms.They explore how inflammation, blood sugar, environmental toxins, mold exposure, and nutrient deficiencies can contribute to chronic pain and disease, and why personalized testing is becoming an essential tool for creating effective treatment plans. The conversation also covers detoxification, lifestyle changes, supplements, and the future of integrative and regenerative medicine.In This Episode-- Why inflammation is often the root of chronic health issues-- The value of personalized testing over guesswork-- How mold, heavy metals, and toxins affect health-- The role of blood sugar in healing and recovery-- Why removing health stressors can improve long-term outcomes-- The future of functional and regenerative medicineDERRICKInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickSTEPHENMian Website: StephenCabral.com Podcast: StephenCabral.com/podcasts Personomics book: StephenCabral.com/personomics Inflammation test: StephenCabral.com/inflammation Big5 labs: StephenCabral.com/Big5

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines sits down with Dr. Jason Shumard to explore the root causes of insulin resistance, type 2 diabetes, and chronic inflammation.They discuss why blood sugar is only part of the story, the role of toxins, cellular health, and advanced testing, and how a functional medicine approach can help uncover what's driving metabolic disease. The conversation also covers GLP-1 medications, detoxification, regenerative therapies, and practical strategies for improving long-term metabolic health.In This Episode-- Why insulin resistance is more than a blood sugar problem-- The connection between inflammation and chronic disease-- Advanced testing beyond routine lab work-- How toxins impact metabolic and cellular health-- The role of detoxification in improving health-- Where GLP-1 medications fit into treatment-- Lifestyle strategies for preventing and reversing metabolic dysfunction#BloodSugar#InsulinResistance#Type2Diabetes#FunctionalMedicine#MetabolicHealthDERRICKInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickJASONWebsite: https://drshumard.comYouTube: https://www.youtube.com/@drjasonshumardInstagram: https://www.instagram.com/drjasonshumarddc/LinkedIn: https://www.linkedin.com/in/jason-shumard-853658140/Facebook: https://www.facebook.com/drjasonshumard 

Knowing something is wrong and being able to fix it are two completely different things.James Feng built a great business. Solid results, real clients, genuine value. And still couldn't break past $300K. The block wasn't effort, he had plenty of that. He came on the pod to share how it was a belief wired in at 16 that had quietly shaped how he saw sales, risk, and what he was willing to go after… And how it took an outside perspective to surface it.This episode exposes what actually creates a plateau that's common in so many entrepreneurs and what it takes to break one.Topics Covered:Why protecting your emotions costs you moneyHow one early experience builds a rule you live by for decades without knowing itWhy self-help has a ceilingConnect with James: https://www.instagram.com/jameszfeng/*Get the "Elite Performance" book at https://itamarmarani.com/book/If you're ready to get unstuck and take both yourself and your business to the next level, apply to The Arena here: https://itamarmarani.com/applyGet the Extreme Clarity Tool To Uncover The #1 Action To Grow Your Business: https://itamarmarani.com/claritySign up for “3 Quick Ideas Tuesday” (weekly 2 minute newsletter around mindset and emotional fortitude): https://itamarmarani.com/3-ideas/

"When results dip, you think: let me occupy my brain with something new that I don't have rejection on yet. Nothing has failed there. It feels safer. It is the recipe for disaster."Most entrepreneurs are basing their confidence on the wrong thing, and it's costing them deals, momentum, and peace of mind. Crypto and media entrepreneur Antoine Rousseaux breaks down why skill confidence beats revenue confidence when it comes to deal making.In this episode, Antoine reveals how he navigated extreme crypto market volatility, built a media-first business from scratch, and discovered how peace of mind can be a revenue multiplier, not a luxury.Topics covered:Why shiny object syndrome is a self-trust problem, not a focus problemHow patience, built on skill confidence, wins negotiations before they startThe "offseason" business strategy: how to build your war chest during slow or volatile marketsWhy your entrepreneur mindset is worth more than your current revenue streamConnect with Antoine:https://www.youtube.com/@HandsomeFinancehttps://x.com/AntoineRSX*Get the "Elite Performance" book at https://itamarmarani.com/book/If you're ready to get unstuck and take both yourself and your business to the next level, apply to The Arena here: https://itamarmarani.com/applyGet the Extreme Clarity Tool To Uncover The #1 Action To Grow Your Business: https://itamarmarani.com/claritySign up for “3 Quick Ideas Tuesday” (weekly 2 minute newsletter around mindset and emotional fortitude): https://itamarmarani.com/3-ideas/

"I didn't expect it to hit as hard again."Alan shifted from operator to executive thinking after his first run through the Arena program, but there was an even bigger shift ahead of him. He came on the pod after his second time in the program to discuss humility, ongoing personal development and how it all comes together in your business. Topics Covered:Why staying in operator mode felt like productivity and was quietly strangling growthHow emotional rewards sabotage the goals you say matter mostWhy feeling competent is one of the most dangerous traps a founder can fall intoConnect with Alan: https://www.salespulse.com.au/*Get the "Elite Performance" book at https://itamarmarani.com/book/If you're ready to get unstuck and take both yourself and your business to the next level, apply to The Arena here: https://itamarmarani.com/applyGet the Extreme Clarity Tool To Uncover The #1 Action To Grow Your Business: https://itamarmarani.com/claritySign up for “3 Quick Ideas Tuesday” (weekly 2 minute newsletter around mindset and emotional fortitude): https://itamarmarani.com/3-ideas/

KBThaBandhead, is back at it again with a new episode recapping the 2026 Georgia Mass Band "Merge" Performance. This year marks 10 years of GAMB's existence in the Summer Band space, and the future is brighter than ever. In this podcast, he gives his honest reaction and opinion on song selections, execution, and overall performance Make sure you SUBSCRIBE for more Podcasts!   Website: https://www.bskillzentertainment.com/ Watch my REACTIONS on YouTube: https://www.youtube.com/c/kbthabandhead Instagram: https://www.instagram.com/kbthabandhead/ TikTok: https://www.tiktok.com/@kbthabandhead?lang=en Merch: https://kbthabandhead.myspreadshop.com/

"I was afraid coaching would reveal the real blocker was me."Most founders never say that out loud, but Natalia Scheidegger had the courage to face that and overcome it.Natalia's business was growing and she was hitting milestones, but she sensed she was capable of more, and decided to find out.This episode is about what it takes to close the gap between the founder you are and the one your business needs you to become to achieve your dreams.Topics Covered:Why the narrative "I'm being held back by X" is almost always a lie you're telling yourselfWhat it actually costs to keep hiding behind hope instead of demanding an answer from yourselfThe weekly accountability structure that makes the difference between good intentions and real changeConnect with Natalia: https://www.linkedin.com/in/natalia-scheidegger/*Get the "Elite Performance" book at https://itamarmarani.com/book/If you're ready to get unstuck and take both yourself and your business to the next level, apply to The Arena here: https://itamarmarani.com/applyGet the Extreme Clarity Tool To Uncover The #1 Action To Grow Your Business: https://itamarmarani.com/claritySign up for “3 Quick Ideas Tuesday” (weekly 2 minute newsletter around mindset and emotional fortitude): https://itamarmarani.com/3-ideas/

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines explains how an often-overlooked muscle called the pterygoid may be contributing to jaw pain, clicking, popping, and TMJ dysfunction.He breaks down how tension in this muscle can alter jaw mechanics, create pressure on the jaw joint, and lead to pain on one or both sides of the face.Dr. Hines also shares a simple jaw retraining exercise and discusses why addressing muscle tension and movement patterns may be key to long-term relief.In This Episode-- The role of the pterygoid muscles in jaw movement-- How muscle tension can contribute to TMJ symptoms-- Why jaw pain is not always coming from the painful side-- Common symptoms including clicking, popping, and locking-- A simple exercise to improve jaw alignment and coordination-- How releasing tension may help restore normal jaw functionInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick#JawPain#TMJ#TMJRelief#PhysicalTherapy#PainRelief

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down one of the biggest misconceptions about posture and why good posture should never feel rigid, forced, or exhausting.He explains how posture impacts neck pain, headaches, shoulder tension, and upper back discomfort, while sharing a simple technique to improve body position without creating unnecessary muscle strain.Dr. Hines also discusses the importance of posture awareness, movement, and consistency, and why small adjustments throughout the day can have a significant impact on long-term comfort and recovery.In This Episode-- The biggest misconception about good posture-- Why posture affects neck pain, headaches, and shoulder tension-- A simple technique to improve posture naturally-- Why awareness is more important than perfection-- How posture habits influence long-term health and recoveryInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick#Posture#NeckPain#TechNeck#HeadacheRelief#PainAndPerformance

Momentum feels like traction. But it can also keep you locked into the wrong things, long past the point you should have stopped. And the scariest part? It still feels like progress.In this episode, Itamar breaks down the shadow side of momentum and how to make sure it's working for you and not against you. You'll learn why "just keep going" is sometimes the worst advice you can follow, and what to do instead.What you'll learn:Why momentum can be a trap disguised as tractionThe critical difference between execution mode and decision mode (you can't do both well at the same time)What "performance anchors" are and how they quietly drag down your output*Get the "Elite Performance" book at https://itamarmarani.com/book/Check out the new YouTube channel: https://www.youtube.com/@ItamarElitePerformanceIf you're ready to get unstuck and take both yourself and your business to the next level, apply to The Arena here: https://itamarmarani.com/applyGet the Extreme Clarity Tool To Uncover The #1 Action To Grow Your Business: https://itamarmarani.com/claritySign up for “3 Quick Ideas Tuesday” (weekly 2 minute newsletter around mindset and emotional fortitude): https://itamarmarani.com/3-ideas/

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down the foundations of brain health and how sleep, inflammation, blood sugar regulation, nutrition, detoxification, and recovery all impact memory, cognition, focus, and long-term brain function.He also explores emerging therapies including peptides, hyperbaric oxygen therapy, sauna, antioxidants, and neuroprotective compounds that are gaining attention in the longevity and brain optimization space.The episode explains why protecting the brain starts with foundational health first and how small improvements in sleep, inflammation, and metabolic health can dramatically improve cognitive performance and healthy aging.In This Episode-- The biggest foundations of long-term brain health-- How inflammation and blood sugar impact cognition-- Why sleep is critical for memory and recovery-- The role of peptides and neuroprotection in brain function-- How hyperbaric oxygen and sauna support brain health-- Emerging strategies for cognitive performance and healthy agingInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick#BrainHealth#Longevity#BrainFog#CognitiveHealth#HealthyAging

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down the science behind hyperbaric oxygen therapy (HBOT) and why it's becoming one of the most talked-about tools in healing, recovery, brain health, and longevity.He explains how hyperbaric oxygen therapy works, the difference between mild and higher-pressure chambers, and how oxygen and pressure impact mitochondria, stem cells, inflammation, circulation, and tissue repair.Dr. Hines also discusses the growing research around HBOT for brain health, recovery, chronic inflammation, and healthy aging while clearing up common misconceptions around dosing, pressure, and treatment protocols.In This Episode-- What hyperbaric oxygen therapy (HBOT) actually does-- How oxygen and pressure impact healing and recovery-- The connection between HBOT, mitochondria, and stem cells-- Differences between mild and higher-pressure hyperbaric therapy-- Why HBOT is gaining attention for brain health and longevity-- Common misconceptions about hyperbaric oxygen therapy#HyperbaricOxygenTherapy#HBOT#Longevity#Recovery#BrainHealth

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down why magnesium may be one of the most important and overlooked nutrients for energy, recovery, sleep, brain function, and overall health.He explains the growing problem of magnesium deficiency, why modern lifestyles increase magnesium depletion, and how low levels can contribute to fatigue, muscle cramps, anxiety, poor sleep, brain fog, and nervous system dysfunction.Dr. Hines also breaks down the differences between common forms of magnesium including glycinate, malate, and threonate and how each one supports different systems in the body.In This Episode-- Why magnesium deficiency is so common-- Common signs and symptoms of low magnesium-- How stress and processed foods impact magnesium levels-- The differences between magnesium glycinate, malate, and threonate-- Which forms may support sleep, recovery, energy, and brain health#Magnesium#SleepHealth#BrainFog#Recovery#HealthOptimization

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down why VO2 max may be one of the most important predictors of long-term health, resilience, and longevity.He explains what VO2 max actually measures, why it matters far beyond athletics, and how improving your body's ability to use oxygen impacts energy, inflammation, cardiovascular health, and overall performance.Dr. Hines also walks through practical VO2 max training methods including the popular Norwegian 4x4 protocol and short high-intensity intervals designed to improve endurance, resilience, and long-term health.In This Episode-- What VO2 max is and why it matters-- The connection between oxygen use and longevity-- Why VO2 max is linked to overall health and resilience-- How the Norwegian 4x4 protocol works-- Simple ways to improve VO2 max safely and effectivelyInstagram: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 Rob Hannapole to break down the science behind photobiomodulation, regenerative laser therapy, and how light-based treatments are changing the future of healing.They discuss the differences between red light therapy, LED panels, and high-powered medical lasers, along with how laser therapy impacts mitochondria, inflammation, tissue repair, circulation, and recovery.The conversation also explores non-surgical approaches to chronic pain, disc injuries, brain health, longevity, and why energy-based medicine may become a major shift in healthcare.In This Episode-- The difference between red light therapy and medical laser therapy-- How laser therapy supports healing and cellular energy-- Why mitochondria are critical for recovery and longevity-- Using laser therapy for chronic pain and disc injuries-- The future of bioelectric and energy-based medicine-- Why regenerative therapies are changing healthcareLinks: DERRICKInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickROBhttps://reliefnowlaser.com/

The Myth, the Music, and the Australian Coast How do you transform a 300-year-old rediscovered masterpiece into a visceral Australian beach holiday? Join host Genevieve Lang as she goes behind the scenes of Pinchgut Opera's premiere of Scarlatti's The First Murder (Il primo omicidio). In this episode, Artistic Director and Conductor Erin Helyard and Director Dean Bryant reveal how they are bringing this classic myth of Cain and Abel to the modern stage. From Scarlatti's luscious Baroque score to the nostalgic salt-etched setting of the Australian coast, discover how this "staged oratorio" is the must-see opera event of the season.

You probably *think* you're eating enough. But are you?In today's episode, Dr. Erin Ayala talks with performance dietitian and eating‑disorder specialist Rebecca McConville about Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED‑S) — and how even athletes (especially female athletes!) who think they're fueling enough might not be for the amount of activity they're doing.Rebecca breaks down the science behind LEA/RED‑S, shares practical strategies for athletes and coaches to identify and prevent under‑fueling, and explains how to create sustainable, performance‑enhancing nutrition plans.Key takeaways:LEA/RED‑S is actually a continuum of under‑fueling that can affect athletes of any size, not just “thin” competitors.Early warning signs include subtle changes in mood, sleep, menstrual cycles, bone health, and performance plateaus.Use the “energy bank” analogy (deposits vs. withdrawals) to understand deficits.Practical fueling hacks: portable “snacker boxes,” energy‑dense smoothies, and scheduled micro‑meals for busy women.A year‑long recovery roadmap (baseline assessment → acute intervention → long‑term monitoring) helps sustain health and performance.Rebecca McConville is a performance dietitian, eating‑disorder specialist, and author of Finding Your Sweet Spot. She helps athletes recognize, diagnose, and treat LEA/RED‑S through evidence‑based nutrition and holistic coaching.Links & ResourcesRebecca's website & email: AskMe@BeccaMcConville.comRead the book: Finding Your Sweet SpotFollow her on Instagram: @rebeccaeddietitian Join Feisty at the Grand Traverse in Duluth, MN on October 3rd! Use code FEISTY20 for $20 off when you register at https://feisty.co/events/the-grand-traverseSign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr If you found this episode valuable, subscribe to the Feisty Women's Performance Podcast, leave us a 5‑star review, and share it with fellow athletes or coaches. Follow Rebecca on Instagram for more nutrition tips, and join our community to stay updated on future episodes that highlight thought leaders and subject matter experts in the women's health & performance space.

Welcome to episode 331 of the Löw Tide Böyz - A Swimrun Podcast! Four months out from the 20th anniversary of Ötillö, the Swimrun World Championship, and we are leaving no stone unturned. The physical training is building nicely. Chris just finished the London Marathon in 3:37 and downing 90 grams of carbs per hour, and Chipper has been stacking consistent weeks. Orcas Swimrun is at the end of the month. The build is very much on. This episode is about training the thing most people ignore until it is too late — the mind. We brought back Dr. Erin Ayala, sports psychologist and host of the Feisty Women's Performance Podcast, who joined us last year right after Ötillö to help us process the other side of the mountain. This time we asked her to come back four months out and answer the harder question — how do you actually prepare mentally for a race like this before you get there? Here is what we covered. If there is one thing you take from this episode, Dr. Erin says it is mindfulness and meditation — and she has the numbers to back it up. The effect size for consistent mindfulness practice on sports performance is 1.35 standard deviations, which puts it well above most physical interventions. Three times a week, five to ten minutes at a time, is enough to start. Her top free recommendation is the Healthy Minds app out of the University of Wisconsin-Madison, which removes all decision fatigue and walks you through a structured user journey. On visualization — the number one mistake people make is visualizing success. What actually works is visualizing reality. The anxiety at the start line, the chaos of a mass start swim, the moment three quarters through a long run when you want to walk. You plan for those moments, visualize your response to them, and on race day it is easier to execute because you have already been there. For Ötillö specifically, that means the jellyfish at the first swim, the cold water on your face, the sighting into the sun, the sharp rocks coming out of the water. Make it vivid and make it real. On team psychology — communication is everything. Dr. Erin walks through the pre-race conversations every swimrun team should have, including what you each need on race morning, transition quirks, how you want to be supported when things get hard, and what your partner's body language looks like when they are struggling. The hive mind Chip and Chris describe at their best races is a skill you build, not something that just happens. On navigating the noise — the athletes and coaches worth following are the ones who say it depends, who are willing to be wrong, and who are not selling you a system. Major in the boring. Consistency with hydration, nutrition, sleep, and strength training is 95 percent of the work. Everything else is optional. Follow Dr. Erin at @scattisportspsychology on Instagram and check out the Feisty Women's Performance Podcast. Enjoy! That's it for this week's show. If you are enjoying the Löw Tide Böyz, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on Apple Podcasts, Spotify, and on YouTube. Check out our website for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page @thelowtideboyz on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at lowtideboyz@gmail.com. Finally, you can support our efforts on Patreon...if you feel so inclined. Thanks for listening and see you out there! Chip and Chris

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down a common misconception:If a treatment isn't working, it doesn't mean it's ineffective. It means you're targeting the wrong system.Instead of viewing physical therapy as just exercises and stretches, Dr. Hines explains how true physical health depends on multiple interconnected systems including the nervous system, immune system, and mental-emotional health.If you're not improving, the real issue may not be what you're doing but what you're missing.In This Episode- Why “this doesn't work” is often the wrong conclusion- The real definition of physical health- How different body systems impact recovery- Why symptoms persist even with treatment- The importance of identifying the root causeInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down key factors that contribute to injury risk and athletic performance across all levels, from youth athletes to professionals. Drawing from recent clinical experience, he explains how limitations in hip mobility, poor foot stability, and weak tendons can lead to preventable injuries like ACL tears. He also shares simple, practical strategies coaches and parents can implement to improve movement quality, build resilience, and keep athletes performing at a higher level for longer.In This Episode- How limited hip mobility increases injury risk, especially for the knees and ACL- Why foot strength and stability are critical for athletic performance- The role of tendon strength in preventing injuries and improving resilience- Practical training tools like footboards and strength shoes- Simple strategies coaches and parents can use to protect young athletesInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down one of the most common questions in health: where do I actually start?Using a simple six-question framework, Dr. Hines explains how to identify whether you need to focus on foundational habits like sleep, movement, and nutrition, or move into more advanced, targeted health strategies. This episode provides a clear roadmap to help you stop guessing and start building real, sustainable progress in your health.In This Episode- The six key questions that reveal where your health is breaking down- How to determine if you need to focus on foundations or functional health- The core pillars of health including sleep, movement, nutrition, hydration, and stress- Why most people try to skip the basics and slow down their progress- How to identify your starting point and take immediate actionTikTok: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 takes a deep dive into glutathione, often called the body's master antioxidant, and explains why it plays a critical role in nearly every aspect of health.From detoxification and immune function to brain health, inflammation, and aging, Dr. Hines breaks down how glutathione works, why so many people are depleted, and what happens when levels are too low. He also shares practical strategies to naturally boost glutathione, reduce oxidative stress, and improve overall energy, recovery, and resilience.In This Episode- What glutathione is and why it's called the master antioxidant- How oxidative stress and free radicals impact your health- The connection between low glutathione and chronic disease and inflammation- Common signs of depletion including fatigue, brain fog, and slow healing- Practical ways to increase glutathione through nutrition, supplements, and lifestyleTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

In today's podcast Josh Phegan and Alexander Phillips look at the best moments of 500 Episodes of High Performance Podcast. They discuss giving back to the community, creating momentum through consistency, amplifying what you're best at, getting the processes right, reading conditions and adapting, and establishing your presence in your marketplace.

In this episode of the Pain and Performance Podcast, Dr. Derrick Hines answers real-time health questions covering pain, recovery, metabolism, and overall performance.From identifying nerve vs muscle pain to optimizing cortisol, fasting strategies, and brain health, this episode is a rapid-fire breakdown of practical tools and insights you can apply immediately. Dr. Hines also shares specific treatment options, supplements, and frameworks he uses in clinic to help patients improve healing and long-term health.In This Episode- How to tell the difference between nerve pain and muscle pain- Why movement makes muscle pain better but nerve pain worse- Treatment options for nerve-related pain, including PEA and GHK-Cu- The role of glutathione in brain health and neurodegenerative diseases- How often to use fasting mimicking diets based on your health status- Why MRIs can miss injuries like labral tears- How to reset your cortisol rhythm for better energy and sleep- The impact of light exposure, movement, and meal timing on hormonesTikTok: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 breaks down a powerful concept that most people misunderstand about aging: it is not a slow, steady process.Instead, aging happens in bursts. There are specific periods in life where the body accelerates aging, followed by slower phases. Dr. Hines explains how understanding these windows, especially in your mid-40s and mid-60s, allows you to take control and dramatically influence how you feel, function, and perform for decades to come.This episode focuses on how to strategically approach these phases by dialing in muscle, metabolism, recovery, and overall health so you can slow biological aging and maintain long-term freedom and performance.In This Episode- Why aging does not happen linearly and what “aging in bursts” actually means- The two critical windows (mid-40s and mid-60s) that most impact long-term health- How a few years of focused effort can improve the next 10–20 years of your life- Why building muscle is one of the most important factors in slowing aging- How metabolism and blood sugar control directly influence aging and disease risk- The role of nutrition, fasting, and supplementation during high-impact periods- Why sleep, stress management, and recovery become non-negotiable in these phasesTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Statins are one of the most commonly prescribed medications for managing high cholesterol, but many people experience muscle pain, fatigue, and weakness while taking them. In this episode of the Pain and Performance Podcast, Dr. Derrick Hines explains the science behind statin-associated muscle symptoms (SAMS) and why these issues occur in some patients. He breaks down how statins can affect CoQ10 levels and mitochondrial energy production, leading to muscle dysfunction. The episode also explores evidence-based lifestyle strategies, metabolic interventions, and supplement options that may help support cardiovascular health for those who struggle to tolerate statins.In This Episode- What statin-associated muscle symptoms (SAMS) are and why they occur- How statins can affect CoQ10, mitochondrial energy production, and muscle function- Important tests that give a clearer picture of cardiovascular risk beyond a standard lipid panel- Lifestyle strategies including nutrition, fasting protocols, and exercise to improve metabolic health- Supplements and therapies that may support cholesterol balance and vascular healthTikTok: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 coach Ben Brown to discuss the real drivers of sustainable health, fat loss, and long term lifestyle change. Ben shares how his own struggle with severe gut issues led him into the world of functional nutrition and behavior-based coaching. The conversation explores why most people fail with diets, the psychology behind lasting behavior change, and how simple systems around nutrition, movement, sleep, and accountability can create meaningful progress. Together they break down practical frameworks that help people build healthier habits without extreme restriction.In This Episode- Ben Brown's personal journey from chronic gut issues to becoming a nutrition coach- Why most diets fail and the dangers of an overly restrictive mindset- How structure, planning, and accountability drive real behavior change- The nutrition pyramid: calories, food quality, protein, nutrient timing, and supplementation- Why exercise alone is not a reliable fat loss strategy and how to approach training more effectivelyLinks: DERRICKTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrickBen Brown:Website: https://bodysystems.com/ IG: https://www.instagram.com/bodysystemscoaching/

Big goals are important, but they can often feel overwhelming. In this episode of the Pain and Performance Podcast, Dr. Derrick Hines explains why progress often comes from thinking smaller rather than bigger. By focusing on small, consistent actions, people can build momentum and create meaningful change over time. Using the story of British cycling coach Dave Brailsford and his strategy of “aggregation of marginal gains,” Dr. Hines shows how tiny improvements can compound into extraordinary results in health, performance, and personal growth.In This Episode- Why big goals can sometimes create paralysis instead of progress- The concept of “aggregation of marginal gains” and how small improvements compound- How the British cycling team transformed from struggling to world dominant- Why focusing on the next small action can build momentum and discipline- Practical ways to apply small daily improvements to health, habits, and performanceTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Collagen has become one of the most popular supplements in the world, but there is still confusion about what it actually does. In this episode of the Pain and Performance Podcast, Dr. Derrick Hines breaks down the latest research on collagen supplementation, including a major 2026 analysis reviewing 113 randomized controlled trials. He explains where collagen shows clear benefits, where the evidence is weaker, and how to use it properly for joint health, muscle recovery, and tissue repair. Dr. Hines also highlights common mistakes people make when taking collagen and how combining it with the right nutrients and movement can dramatically improve results.In This Episode- What collagen is and why it is the most abundant structural protein in the human body- The latest research showing collagen's benefits for osteoarthritis, joint pain, and mobility- How collagen supports muscle strength, tendon health, and connective tissue recovery- Why vitamin C is essential for collagen synthesis and why many people take collagen incorrectly- How combining collagen with hyaluronic acid and proper movement can improve joint health and tissue repairTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Many people believe that living healthy means restriction while unhealthy habits represent freedom. In this episode of the Pain and Performance Podcast, Dr. Derrick Hines challenges that idea and explains why the opposite is often true. He explores how discipline, strength, and metabolic health create the real freedom to move, travel, think clearly, and fully participate in life. Through practical examples and research on VO2 max and strength, Dr. Hines shows how building health today expands the opportunities and independence we have later in life.In This Episode- Why the belief that healthy living is restrictive is one of the biggest myths in modern health- How VO2 max and strength strongly correlate with longevity and independence- Why discipline and short term discomfort are necessary for long term freedom- The connection between health, energy, and the ability to fully participate in life- How building physical and mental resilience creates greater freedom over timeTikTok:https://www.tiktok.com/@drderrickInstagram:https://www.instagram.com/derrickbhines/Youtube:https://www.youtube.com/@DrDerrick

Tyson & Ben talk about how to prepare, predict and perform at the CrossFit Quarterfinals.» Follow the Grit Performance Podcast: https://open.spotify.com/show/0DaCm5cwAgv8q1wGF2TjoL?si=f1b4787e069b4f02» Hire a Coach: https://www.zoarfitness.com/coach/» Shop Programs: https://www.zoarfitness.com/product-category/downloads/» Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/Support the show

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, Erin sits down with strength coach and Iron Soul Gym co-owner Cassi Niemann to challenge outdated narratives about women and strength training.Cassi shares her journey from elite gymnast to architect to strength coach, bringing a fresh perspective on how women can approach fitness without fear of "getting bulky" or feeling intimidated.And she has practical advice for any woman getting started in the gym or building up their lifting.Key Takeaways:Strength training doesn't require perfection; your body will adapt to movement patterns in ways that work for you.What does lifting heavy really mean? Heavy is relative. Learn how to find a weight that requires focus and deliberate movement while maintaining control.Incorporate breath work and understand pelvic floor function for effective and safe strength trainingFor beginners: Aim for two days of strength training per week focusing on squat, hinge, push, and pull movementsCassi Niemann is a strength coach, co-owner of Iron Soul Gym, founder of The Barbell Club, and a Barbell Medicine online coach based in Albuquerque, New Mexico. With a background in elite gymnastics and collegiate rowing, she transitioned from architecture to full-time coaching in 2016, driven by her mission that "strength is for every BODY." Her inclusive approach welcomes people of all ages, abilities, and experience levels.Links & Resources:Iron Soul GymThe Barbell ClubBarbell MedicineFollow Cassi on Instagram: @cassi.niemannEnjoyed this episode? Subscribe to the Feisty Women's Performance Podcast for more on women's health and performance, leave a review to help other women find these evidence-based resources, and follow us on social media to stay in the know!Sign up to Receive The Feisty Women's Performance Newsletter:https://feisty.co/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceVisit the Feisty website at https://feisty.co/ for info on all of our events and podcastsSupport our Partners:PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr

Are you lifting to look strong or to perform strong? In this episode of The Performance Podcast, we break down the key differences between aesthetic-based strength training and performance-based strength training for runners. With so many “runner strength” workouts circulating online, it's easy to confuse sweat and muscle burn with actual performance progress.You'll learn:How body-part splits differ from full-body performance programmingWhy rep ranges and rest periods matter more than you thinkHow to structure strength training to improve speed, durability, and running economyWhy lifting heavy won't make you bulky — but will make you more powerfulIf you're a runner with big goals, this episode will help you align your strength training with your performance — not just aesthetics. Because it's not all created equal.Commit: Your All-In-One Fitness AppUse the code: "commit" to take 20% off your annual subscription.

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

Exercise is supposed to be healthy—but when does dedication cross into compulsion? In this episode, we sat down with sports psychologist and new host of the Feisty Women's Performance Podcast, Dr. Erin Ayala to explore the murky, often misunderstood concept of exercise addiction. We unpack why it's not an official diagnosis, how it overlaps with perfectionism, anxiety, body image, and control, and why endurance athletes—especially midlife women—can be uniquely vulnerable. We also dive into identity, boundaries, training culture, and how to tell whether exercise is supporting your life—or quietly running it.Erin Ayala, PhD, LP, CMPC is a Licensed Psychologist and Certified Mental Performance Consultant (CMPC) offering virtual mental health therapy for athletes aged 14 and above. She provides one-on-one performance coaching, CMPC mentorship, clinical supervision, and group workshops for teams and sport organizations. She supports athletes in injury recovery, managing performance anxiety, depression, pre-competition stress, confidence, and self-criticism. Located in Minnesota, she is licensed to work with athletes in 40 states. You can learn more about Dr. Ayala and her work at www.skadisportpsychology.com.Follow the newly launched The Feisty Women's Performance Podcast here. Sign up for our FREE Feisty 40+ newsletter: https://feisty.co/feisty-40/Book Your Mallorca Cycling Trip with Feisty: https://feisty.co/events/mallorca-cycling-trip-with-the-cyclists-menu/Learn More about our 2026 Feisty Events, including Bike Camps and Cycling Trips: https://feisty.co/events/Follow Us on Instagram:Feisty Menopause: @feistymenopauseHit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099Support our Partners:Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Cozy Earth: Use Code HITPLAY at https://cozyearth.com/ for up to 20% offHettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/