The Pain and Performance Podcast

Derrick Hines
  • 5.0 (47)
  • HEALTH & FITNESS
  • UPDATED SEMIWEEKLY

Scientifically Hacking: Health, Healing, Pain, Nutrition, and Longevity. We'll dive into all the exact habits, technology and recommendations you can use to optimize health, healing and life! Learn how I use and apply these everyday in my Pain Specialty Practice to improve my patient's lives, speed their healing, and increase longevity. On the podcast, I interview the scientist, doctors, creators and even patients on topics like: -Health Optimization-Supercharge Healing and Recovery-Sleep Enhancements Techniques-Daily Routines and Tactics for the Optimized Life-Research on Technology, Treatments, Supplements and more.-Case Review - We interview and discuss difficulty pain or health cases and how someone improved, healed and got back to living!-Mindset Improvements-Wholistic Living -Much, Much More!

  1. 3D AGO

    What Most People Get Wrong About Regenerative Therapy

    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 Episode The 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/@drderrick Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

    8 min

  2. FEB 26

    How Visualizing Movements Could Improve Healing

    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 recovery TikTok: https://www.tiktok.com/@drderrick Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

    12 min

  3. FEB 25

    You’re Exercising Wrong (And It’s Causing Pain)

    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 🎧 Tune in to rethink movement as a practice of awareness, progression, and self-respect, not punishment. Links:  DERRICK TikTok: https://www.tiktok.com/@drderrick Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

    1h 15m

  4. FEB 23

    My Favorite First Step in Creating a Healing Environment: The Morning Routine

    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 focus TikTok: https://www.tiktok.com/@drderrick Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

    11 min

  5. FEB 20

    5 Steps to Perfecting the Cold Shower

    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 day TikTok: https://www.tiktok.com/@drderrick Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

    12 min

  6. FEB 18

    What Really Happens When You Fast?

    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 fasts TikTok: https://www.tiktok.com/@drderrick Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

    10 min

  7. FEB 16

    What My Patients Who Heal The Fastest Do Differently Than Everyone Else

    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 recovery TikTok: https://www.tiktok.com/@drderrick Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

    15 min

  8. FEB 15

    The One Thing Many Alzheimer’s and Parkinson’s Patients Have in Common

    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 🎧 Tune in to understand why antioxidant support, especially glutathione, may be one of the most overlooked pieces of brain health and aging. LINKS TikTok: https://www.tiktok.com/@drderrick Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

    7 min
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5
out of 5
47 Ratings

About

Scientifically Hacking: Health, Healing, Pain, Nutrition, and Longevity. We'll dive into all the exact habits, technology and recommendations you can use to optimize health, healing and life! Learn how I use and apply these everyday in my Pain Specialty Practice to improve my patient's lives, speed their healing, and increase longevity. On the podcast, I interview the scientist, doctors, creators and even patients on topics like: -Health Optimization-Supercharge Healing and Recovery-Sleep Enhancements Techniques-Daily Routines and Tactics for the Optimized Life-Research on Technology, Treatments, Supplements and more.-Case Review - We interview and discuss difficulty pain or health cases and how someone improved, healed and got back to living!-Mindset Improvements-Wholistic Living -Much, Much More!

Information

  • Creator
    Derrick Hines
  • Years Active
    2020 - 2026
  • Episodes
    204
  • Rating
    Clean
  • Copyright
    © 2026 The Pain and Performance Podcast
  • Show Website
    The Pain and Performance Podcast

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