The Pain and Performance Podcast

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 cardiovasc...

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 an...

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...

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 m...

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 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 This episode challenges the outdated idea that creatine is only for athletes and explains how it supports cellular energy across the body.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 ro...

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...

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...

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 repe...

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...

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, a...

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 in...

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 den...

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 epigenet...

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 pai...

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....

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 exerci...

In this episode of the Pain and Performance Podcast, I sit down with Dr. Joe Nieusma, 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...

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...

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...

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 supplem...

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 unneces...

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...

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 breathwo...

In this Tea with Dr. D episode, I break down the most common issues golfers face, and how to fix them. From low back and shoulder pain to poor hip rotation and tight rib cages, I explain why these problems show up and what you can do to move and play better. This episode isn’t just about golf. It’s about how proper movement, mobility, and consistent daily habits can protect your body, improve your...