The Pain and Performance Podcast

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 predi...

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 dysfunctio...

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...

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 complet...

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 an...

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 s...

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...

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 stru...

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...

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 natur...

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 s...

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...

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, mind...

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 discomfo...

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...

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 cons...

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...

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 i...

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...

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...

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....

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....

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...

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 chan...

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...