The Pain and Performance Podcast

Derrick Hines
  • 5.0 (50)
  • 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. 4h ago

    What If Your Body Isn't Broken?

    In this episode of the Pain and Performance Podcast, Dr. Derrick Hines sits down with Dr. Karyn Shanks to explore a different way of thinking about chronic illness, pain, and the healing process. They discuss why a diagnosis doesn't always tell the whole story, how our environment, experiences, relationships, sleep, nutrition, movement, and sense of safety can influence health, and why healing may require looking beyond individual symptoms. Dr. Shanks also shares practical ways to build resilience through greater awareness, rest, connection, and small sustainable changes. In This Episode -- Why your diagnosis isn't your entire health story -- The role of safety in the healing process -- How chronic illness can change the way you see yourself -- Understanding your personal "terrain of healing" -- Why sleep, movement, food, rest, and connection matter -- Simple, sustainable practices for building resilience One of the strongest practical parts comes near the end, where Dr. Shanks emphasizes starting "simple, small, and slow", then identifies sleep, food, movement, rest, and learning to check in with yourself as high-yield areas to address. Links: DERRICK Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick KARYN Website: https://www.karynshanksmd.com/ Facebook: https://www.facebook.com/KarynShanksMD/ Instagram: https://www.instagram.com/karynshanksmd/ LinkedIn: https://www.linkedin.com/in/karyn-shanks-md-9ba2a520/

  2. 18h ago

    Changing Too Many Habits at Once? Start With These 3

    New aches after you start running or lifting again usually do not mean you are injured. Your body is not broken. It is unprepared, and you can prepare it. Dr. Derrick Hines explains why pain after jumping back into an activity, like a friend's knee pain after he started running again, is usually a sign the body was not ready rather than damaged. He walks through progressive loading: building up over weeks, starting with the smallest piece of a movement, and moving on only when each stage feels easy. He shares how his patients over 60 have run 200-mile races and how grandmothers now do kettlebell swings daily, and gives a simple exercise for training today for the life you want in ten years. Key Takeaways -- Pain when you start a new activity often means your body was not prepared for it, not that it is broken or injured. -- As we get older, the body needs more preparation and more warning before a new activity than it did when we were young. -- To get back to running, progress from walking to jogging to short runs to longer runs over several weeks, so muscles, tendons, joints and ligaments have time to adapt. -- Start with the smallest piece of a movement. For a kettlebell swing, Derrick starts with mini squats for a week or two, then holds the weight while squatting, then does small swings, and moves on only when each stage gets easy. -- Given enough time and a progressive load, the body is resilient enough to get ready for almost anything. Derrick's patients include people over 60 who have run 200-mile races. -- Decide what you want to be doing a decade from now and train for it today. Hiking and travel, for example, need strength and a good cardiovascular system. Questions Answered -- Why does my knee hurt after I started running again? -- How do I start exercising again without getting injured? -- How should I build back up to running? -- How do I learn a new exercise like a kettlebell swing safely? -- How should I train now for the activities I want to do in ten years? A Thought Exercise Write down what you want to be doing ten years from now. Then ask how you can start preparing your body for it this week. If you get stuck, share your goal with Derrick. DERRICK Instagram: https://www.instagram.com/derrickbhines/ YouTube: https://www.youtube.com/@DrDerrick #InjuryPrevention #ExerciseTips #HealthyAging

  3. 6d ago

    Stop Guessing About Your Health: Measure These Instead

    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 #PreventiveHealth Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

  4. Sep 29

    Zombie Cells: The Hidden Driver of Aging?

    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 #Autophagy Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

  5. Sep 28

    How to Train Your Body and Brain to Handle Stress Better

    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 #HealthyLiving Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

  6. Sep 27

    The 3 Health Habits That Have the Biggest Ripple Effect

    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 #HealthOptimization Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

  7. Sep 23

    Herniated Discs: Healing, Pain & Getting Back to Strength

    In this episode of Tea with Dr. D, Dr. Derrick Hines answers common questions about herniated discs, spine health, and what it really takes to recover from a disc injury. He explains how spinal discs heal, why an MRI doesn’t always tell the full story behind your pain, and how reducing pressure, restoring movement, and gradually rebuilding strength can help create a more resilient spine. He also addresses common concerns about recurring pain after surgery, shoulder and hip pain related to the spine, and whether you can safely return to lifting after a herniated disc. In This Episode -- How herniated and injured discs can heal -- Why MRI findings don't always explain your pain -- Disc pain vs. muscle and nerve-related pain -- Why pain can flare up again after surgery -- How to gradually rebuild strength and resilience -- Whether you should lift weights after a herniated disc #HerniatedDisc #BackPain #NeckPain #SpineHealth #PainRelief Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

  8. Sep 21

    Work-Life Balance Is the Wrong Goal

    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 #HealthyLiving Instagram: https://www.instagram.com/derrickbhines/ Youtube: https://www.youtube.com/@DrDerrick

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5
out of 5
50 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
    244
  • Rating
    Clean
  • Copyright
    © 2026 The Pain and Performance Podcast
  • Show Website
    The Pain and Performance Podcast

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