5 Codes Podcast

Cameron Chesnut

The 5 Codes podcast is hosted by Dr. Cameron Chesnut, a double board–certified physician and practicing facial plastic surgeon with a deep focus on regenerative medicine, functional health, and long-term human performance. Working at the intersection of performance and medicine, Dr. Chesnut brings a unique, practical perspective shaped by years of experience with high performers from around the world.   Despite disciplined lifestyles, advanced health practices, and even cutting-edge biohacks, many driven individuals still feel a disconnect between how they look, how they feel, and how they perform. The 5 Codes exists to bridge that gap.   Each episode explores the principles and tools that help people perform, move, look, feel, and connect as the most optimized version of themselves. Topics include longevity, regenerative medicine, metabolic health, recovery, aesthetics, and personal discipline - approached through a grounded, strategic lens focused on real-world application.   Designed for those who take responsibility for their health and believe their next level can be built intentionally, The 5 Codes is a guide to preserving your prime and optimizing performance in every dimension of life.

  1. 2d ago ·  Video

    EP 34: Pain, Recovery, and Regulating Your Nervous System | Dr. Jason Wersland

    In this episode, I sit down with Dr. Jason Wersland, the founder of Therabody, to explore how nervous system regulation shapes recovery, performance, and healing. Jason works with many of the best athletes and teams in the world, and his perspective on pain is deeply personal, shaped by a motorcycle accident that changed his life and ultimately led to the creation of the Theragun. We talk about how he would design a recovery protocol before and after surgery, what percussive therapy is actually doing to our muscles and nervous system, and why the ability to up or down regulate on command may be one of the most underrated skills in health. We dive into whether biohacking can make us more fragile, why I skip coffee on surgery days, how I use ketones and creatine to support my patients around surgery, and the travel essentials that keep both of us sleeping well on the road. Jason also walks me through his daily wellness routine, from training and naps to sauna, cold plunge, and contrast therapy, and we trade answers in a rapid fire round of agree or disagree questions. We close with his incredible experience seeing golden hour through colorblind glasses for the first time, what it means to be in your prime, and how principles guide better decisions as we get older. If you’re interested in recovery, surgery, performance, longevity, or simply feeling better in your own body, this conversation offers a thoughtful look at what it really takes to regulate, heal, and thrive. CONNECT WITH DR. JASON WERSLAND  Website: https://www.therabody.com/ Personal Instagram: https://www.instagram.com/drjasonwersland/?hl=en Therabody Instagram: https://www.instagram.com/therabody/?hl=en YouTube: https://www.youtube.com/@Therabody CONNECT WITH HOST  Website: https://5c.co/ Instagram: https://www.instagram.com/chesnut.md/ YouTube: https://www.youtube.com/@chesnutMD LinkedIn: https://www.linkedin.com/in/cameron-chesnut-a6910baa/ WAYS TO WATCH/LISTEN  YouTube: https://www.youtube.com/@5CodesPodcast Spotify: https://open.spotify.com/show/1FZ7vpmq21iA1noPcFhixb?si=992ef6c8d859463f Apple: https://podcasts.apple.com/us/podcast/5-codes-podcast/id1866214238 Instagram: https://www.instagram.com/5codespodcast/ TIMESTAMPS  00:00 - Introducing Dr. Jason Wersland  01:15 - Designing a Recovery Protocol for Surgery  06:12 - A Motorcycle Accident and a New Relationship With Pain  10:52 - What a Theragun Is Actually Doing  14:48 - Up and Down Regulating Your Nervous System  17:26 - Nervous System Control and Peak Performance  19:04 - Why I Skip Coffee on Surgery Days  21:33 - Can Biohacking Make You More Fragile?  25:33 - Pillows, Travel Essentials, and Beating Jet Lag  29:34 - Ketones and Creatine Around Surgery  34:19 - Inside Jason’s Daily Wellness Routine  39:47 - Treating Muscles in a Neutral Position  43:00 - Protecting Your Mornings and the Seasons of Life  45:43 - Sauna, Cold Plunge, and Contrast Therapy  50:45 - Balance Training, EMDR, and the Cathedral Effect  54:57 - Agree or Disagree Rapid Fire  59:59 - Is Biohacking Mostly Marketing?  1:02:26 - Sunlight, Skin Health, and Finding the Middle Ground  1:05:19 - Colorblindness and Seeing Golden Hour for the First Time  1:09:26 - When Is Your Prime?  1:17:46 - Making Faster, Principle Based Decisions  1:24:25 - Closing Thoughts ABOUT HOST  Dr. Cameron Chesnut is the host of the 5 Codes Podcast and the founder of 5C, where he leads a team dedicated to integrative cosmetic surgery, regenerative medicine, and functional health. An internationally recognized facial plastic surgeon, Dr. Chesnut is known for producing natural, refined results that enhance rather than alter one’s appearance. His approach blends surgical precision with biological optimization and disciplined restraint, drawing patients from around the world who value excellence, longevity, and holistic care. On the 5 Codes Podcast, Dr. Chesnut uncovers the mindsets and evidence-backed strategies he lives by, helping high performers perform better, recover smarter, and feel their best in every area of life. DISCLAIMER  The views shared on this podcast are my own and are not associated with, affiliated with, or representative of my clinical teaching role at the University of Washington School of Medicine. This content is for general educational purposes only and should not be considered individualized medical advice.

  2. Oct 13 ·  Video

    EP 33: How I Use Light to Stay Sharp Through Winter | DEEP FOCUS

    In this episode, I break down how I use light to protect my sleep, mood, focus, and peak performance as the seasons change and the days get shorter. Light is the signal our brain uses to micro adjust our circadian rhythm, and the timing, brightness, and wavelength of that light shape everything from our cortisol awakening response to melatonin release, healing, and pain control. We dive into my morning routine on surgery days, why sunlight within the first 30 to 60 minutes matters so much, and the tools I use when I wake up before the sun, from 10,000 lux lights to red light in the sauna. I also explain how ultraviolet light on the skin supports wound healing and natural pain relief, why screens and LEDs can wreck your sleep at night, and the simple bulbs, glasses, and habits I rely on in my home and in my patient retreat homes. If you're interested in sleep, recovery optimization, seasonal mood, or performing at your best through the darkest months of the year, this episode gives you practical tools ranging from completely free to fully built into your home. CONNECT WITH HOST  Website: https://5c.co/ Instagram: https://www.instagram.com/chesnut.md/  YouTube: https://www.youtube.com/@chesnutMD  LinkedIn: https://www.linkedin.com/in/cameron-chesnut-a6910baa/  WAYS TO WATCH/LISTEN  YouTube: https://www.youtube.com/@5CodesPodcast  Spotify: https://open.spotify.com/show/1FZ7vpmq21iA1noPcFhixb?si=992ef6c8d859463f  Apple: https://podcasts.apple.com/us/podcast/5-codes-podcast/id1866214238  Instagram: https://www.instagram.com/5codespodcast/   TIMESTAMPS  00:00 - Why Seasonal Light Matters for Peak Performance 02:16 - The Cortisol Awakening Response 03:46 - Morning Sunlight in the First 30 to 60 Minutes 05:18 - Surgery Mornings Before Sunrise and 10,000 Lux Lights 08:45 - How Your Eyes Tell Your Brain What Time It Is 11:15 - Red Light in the Sauna and in Your Eyes 15:05 - How I Change the Lighting During Surgery 16:40 - Why My Surgery Starts the Night Before 17:55 - UV Light, Wound Healing, and Natural Pain Control 23:15 - Why Screens Hit Harder at Night 26:30 - LED Junk Light and the Power of Evening Sun 28:30 - Evening Tools: Blue Light Blockers and Better Bulbs 33:50 - The Hour Before Bed 35:15 - Darkness in the Middle of the Night 38:16 - Winter Melatonin and Bone Density 39:50 - How I Used Light in Medical School 42:02 - Key Takeaways ABOUT HOST  Dr. Cameron Chesnut is the host of the 5 Codes Podcast and the founder of 5C, where he leads a team dedicated to integrative cosmetic surgery, regenerative medicine, and functional health. An internationally recognized facial plastic surgeon, Dr. Chesnut is known for producing natural, refined results that enhance rather than alter one’s appearance. His approach blends surgical precision with biological optimization and disciplined restraint, drawing patients from around the world who value excellence, longevity, and holistic care. On the 5 Codes Podcast, Dr. Chesnut uncovers the mindsets and evidence-backed strategies he lives by, helping high performers perform better, recover smarter, and feel their best in every area of life.  DISCLAIMER  The views shared on this podcast are my own and are not associated with, affiliated with, or representative of my clinical teaching role at the University of Washington School of Medicine. This content is for general educational purposes only and should not be considered individualized medical advice.

  3. Sep 29 ·  Video

    EP 32: "I Don't Need Much" Can Be an Expensive Mindset | OR DIARIES

    In this OR Diary, I share a revision case that challenged something I say often: that having a procedure at a younger age does not limit your options for future procedures. My patient, now 53, had surgery at 51 with the mindset that she was early in the aging process, didn't need much done, and could get away with a less expensive option. What followed was a result that not only fell short but created new problems that weren't there before. We dive into how the wrong surgical tissue planes, lost blood supply, removed fat pads, and aggressive neck liposuction can weaken tissue and essentially cause iatrogenic aging, and why filler and devices are not the answer to a poor surgical result. I also discuss why revision surgery is often more complex than doing it right the first time, the bell curve of surgical outcomes most people live within, and why being earlier in the aging process doesn't mean you need less of a plan, just less correction. If you're considering facial surgery at a younger age or weighing cost against quality, this episode offers an honest look at why the first procedure matters so much. CONNECT WITH HOST Website: https://5c.co/ Instagram: https://www.instagram.com/chesnut.md/ YouTube: https://www.youtube.com/@chesnutMD LinkedIn: https://www.linkedin.com/in/cameron-chesnut-a6910baa/ WAYS TO WATCH/LISTEN YouTube: https://www.youtube.com/@5CodesPodcast Spotify: https://open.spotify.com/show/1FZ7vpmq21iA1noPcFhixb?si=992ef6c8d859463f Apple: https://podcasts.apple.com/us/podcast/5-codes-podcast/id1866214238 Instagram: https://www.instagram.com/5codespodcast/ TIMESTAMPS  00:00 - Doing It Right the First Time  00:30 - The Budget Surgery Decision  01:45 - When Surgery Creates New Problems  03:30 - Why I Plan Procedures in Decades  04:30 - Tissue Planes, Scar Tissue, and Lost Blood Supply  06:10 - Iatrogenic Aging  07:00 - What Went Wrong in the Eyes and Neck  08:50 - The "I Don't Need Much" Mindset  10:00 - Why Revisions Are Harder (and Why Filler Isn't the Fix)  11:50 - The Bell Curve of Surgical Outcomes  14:40 - Two Lessons From the OR  16:10 - Final Thoughts ABOUT HOST Dr. Cameron Chesnut is the host of the 5 Codes Podcast and the founder of 5C, where he leads a team dedicated to integrative cosmetic surgery, regenerative medicine, and functional health. An internationally recognized facial plastic surgeon, Dr. Chesnut is known for producing natural, refined results that enhance rather than alter one’s appearance. His approach blends surgical precision with biological optimization and disciplined restraint, drawing patients from around the world who value excellence, longevity, and holistic care. On the 5 Codes Podcast, Dr. Chesnut uncovers the mindsets and evidence-backed strategies he lives by, helping high performers perform better, recover smarter, and feel their best in every area of life. DISCLAIMER The views shared on this podcast are my own and are not associated with, affiliated with, or representative of my clinical teaching role at the University of Washington School of Medicine. This content is for general educational purposes only and should not be considered individualized medical advice.

  4. Sep 22 ·  Video

    EP 31: The Cost of Greatness | Julianna Peña

    In this episode, I sit down with Julianna Peña, a two-time UFC Women's Bantamweight Champion and the first mother to ever win a UFC title. We talk about what it actually takes to compete at the highest level of mixed martial arts, from the daily grind of driving across a city between gyms as a single mom to the mental and physical toll that every fight extracts. Julie opens up about motherhood, femininity, and ferocity, and how becoming a mom unlocked a level of strength she never knew she had. We dive into the psychology of doing hard things, how she processes winning and losing, and the mindset that carried her through what many still consider the greatest upset in UFC history when she submitted Amanda Nunes. Julie shares how aging as an athlete has reshaped her approach to recovery, functional medicine, and longevity, as well as what it means to find flow state, control the controllables, and define your own prime. If you're interested in high performance, resilience, motherhood, or the mindset behind elite competition, this conversation offers a rare and honest look at the woman behind the champion. CONNECT WITH JULIANNA Instagram: https://www.instagram.com/venezuelanvixen/?hl=en CONNECT WITH HOST Website: https://5c.co/ Instagram: https://www.instagram.com/chesnut.md/ YouTube: https://www.youtube.com/@chesnutMD LinkedIn: https://www.linkedin.com/in/cameron-chesnut-a6910baa/ WAYS TO WATCH/LISTEN YouTube: https://www.youtube.com/@5CodesPodcast Spotify: https://open.spotify.com/show/1FZ7vpmq21iA1noPcFhixb?si=992ef6c8d859463f Apple: https://podcasts.apple.com/us/podcast/5-codes-podcast/id1866214238 Instagram: https://www.instagram.com/5codespodcast/ TIMESTAMPS  00:00 - Intro  01:23 - Becoming the First Mom to Win a UFC Title  04:51 - A Day in the Life: The Grind Behind Fight Night  08:49 - The Cost and Purpose Behind Why She Fights  13:34 - What People Misunderstand About Strength  18:25 - Winning, Losing, and Her First Defeat  23:11 - Femininity, Ferocity, and Motherhood  25:46 - Fight Week and the Killer Mindset  29:58 - Body Image, Weight Cuts, and Peak Performance  34:05 - How Her Mindset Has Shifted with Age  37:12 - Aging, Recovery, and Functional Medicine  41:28 - The Psychology of Doing Hard Things  44:55 - The Cost of Greatness  49:28 - The Amanda Nunes Upset, Self-Belief, and Flow State  1:00:32 - Raising Iza and Passing Down Wisdom  1:08:09 - Are You Willing to Pay the Price?  1:12:54 - Defining Your Prime  1:19:56 - Rapid Fire Questions ABOUT HOST Dr. Cameron Chesnut is the host of the 5 Codes Podcast and the founder of 5C, where he leads a team dedicated to integrative cosmetic surgery, regenerative medicine, and functional health. An internationally recognized facial plastic surgeon, Dr. Chesnut is known for producing natural, refined results that enhance rather than alter one's appearance. His approach blends surgical precision with biological optimization and disciplined restraint, drawing patients from around the world who value excellence, longevity, and holistic care. On the 5 Codes Podcast, Dr. Chesnut uncovers the mindsets and evidence-backed strategies he lives by, helping high performers perform better, recover smarter, and feel their best in every area of life. DISCLAIMER The views shared on this podcast are my own and are not associated with, affiliated with, or representative of my clinical teaching role at the University of Washington School of Medicine. This content is for general educational purposes only and should not be considered individualized medical advice.

  5. Sep 15 ·  Video

    EP 30: The New Era of the Deep Plane Facelift | DEEP FOCUS

    In this episode, I break down the new era of the deep plane facelift and neck lift, exploring what has changed, where the field is going, and why not all deep plane facelifts are created equal. This procedure has evolved more in the last four or five years than it did over the century before, and the gap between an average result and a truly exceptional one has never been wider. We dive into the evolution from skin only lifts to SMAS lifts to the modern preservation style deep plane approach, as well as the deep neck work involving the submandibular glands and digastric muscles that reshaped what is possible below the jawline. I explain the shift toward first, second, and third order thinking about how the brain interprets faces, why understanding the floor of the dissection and the anchoring of facial muscles matters so much, and how choices around vectors, fixation, dissolvable sutures, hemostatic nets, drains, and fibrin sealants affect both recovery and durability. I also get candid about pricing, why it correlates so strongly with results and time in the operating room, and share a remarkable story about my new fellow revising a case he had once been part of. If you are interested in facial surgery, longevity, recovery, or the science and artistry behind a world-class result, this episode offers a rare look at what truly separates one deep plane facelift from another. CONNECT WITH HOST  Website: https://5c.co/ Instagram: https://www.instagram.com/chesnut.md/ YouTube: https://www.youtube.com/@chesnutMD LinkedIn: https://www.linkedin.com/in/cameron-chesnut-a6910baa/ WAYS TO WATCH/LISTEN  YouTube: https://www.youtube.com/@5CodesPodcast Spotify: https://open.spotify.com/show/1FZ7vpmq21iA1noPcFhixb?si=992ef6c8d859463f Apple: https://podcasts.apple.com/us/podcast/5-codes-podcast/id1866214238 Instagram: https://www.instagram.com/5codespodcast/ TIMESTAMPS 00:00 - The New Era of Deep Plane Facelifting 01:18 - Who This Episode Is For (and Pricing Preview) 01:36 - A Quick Evolution of the Facelift 02:32 - Skin Only Lifts to the SMAS Lift 04:30 - Enter the Deep Plane: Aging Across the Layers 06:02 - Deep Neck Work and the Submandibular Glands 07:38 - The Last Three Years: Preservation Style Lifts 08:59 - The Enigma Lift and How the Brain Reads Faces 12:30 - Layer Three Failures and the Smile Block 15:23 - Working the Floor: Micro-Correcting the Deep Anatomy 17:29 - Vectors, and Why the Skin and SMAS Move Together 19:29 - Fixation: Only Dissolvable Sutures, Nothing Permanent 21:04 - Hemostatic Nets, Drains, and Fibrin Sealants 25:06 - How Long a Facelift Really Lasts 27:00 - Why a Six Out of Ten Isn't the Goal 29:30 - Pricing, Craftsmanship, and Value 33:16 - Showing the Last Fifty, Not the Best Five 35:09 - Constant Evolution and the One Percent Adjustment 36:38 - The Fellow Who Revised His Own Case 38:22 - Final Thoughts ABOUT HOST Dr. Cameron Chesnut is the host of the 5 Codes Podcast and the founder of 5C, where he leads a team dedicated to integrative cosmetic surgery, regenerative medicine, and functional health. An internationally recognized facial plastic surgeon, Dr. Chesnut is known for producing natural, refined results that enhance rather than alter one's appearance. His approach blends surgical precision with biological optimization and disciplined restraint, drawing patients from around the world who value excellence, longevity, and holistic care. On the 5 Codes Podcast, Dr. Chesnut uncovers the mindsets and evidence-backed strategies he lives by, helping high performers perform better, recover smarter, and feel their best in every area of life. DISCLAIMER The views shared on this podcast are my own and are not associated with, affiliated with, or representative of my clinical teaching role at the University of Washington School of Medicine. This content is for general educational purposes only and should not be considered individualized medical advice.

  6. Sep 8 ·  Video

    EP 29: Same Patient, Two Surgeries, One Wild Coincidence | OR DIARIES

    In this episode, I take you into the operating room for a revision facelift that turned into one of those "what are the odds" situations you couldn't script if you tried. My patient had a deep plane facelift eighteen months earlier on the other side of the country, and she came to me with a smile block and a visible line down her face that her original surgeon recognized but couldn't explain. The moment I saw her, I knew exactly what had happened. We get into the technical reality of what a dehiscence is, why her zygomaticus complex had disconnected from its deeper anchoring layers, and how I approached putting it back together. The wild part is that my brand new fellow, on his very first surgery with me, had actually been present at her original procedure on the East Coast, and his old notes ended up guiding how I navigated her scarring and hardware. I also share why not all deep plane facelifts are created equal, how rapidly this surgery has evolved even in the past few years, and why revision cases play so directly to the way my mind works in flow. If you're interested in facial surgery, revision procedures, surgical decision-making, or what separates a good result from a great one, this one is a fun look at what really happens beneath the surface. CONNECT WITH HOST Website: https://5c.co/ Instagram: https://www.instagram.com/chesnut.md/ YouTube: https://www.youtube.com/@chesnutMD LinkedIn: https://www.linkedin.com/in/cameron-chesnut-a6910baa/ WAYS TO WATCH/LISTEN YouTube: https://www.youtube.com/@5CodesPodcast Spotify: https://open.spotify.com/show/1FZ7vpmq21iA1noPcFhixb?si=992ef6c8d859463f Apple: https://podcasts.apple.com/us/podcast/5-codes-podcast/id1866214238 Instagram: https://www.instagram.com/5codespodcast/ TIMESTAMPS  00:00 - Welcome  00:12 - A "What Are the Odds" Day in the OR  00:42 - The Revision Patient and Her Traumatic Experience  01:30 - Diagnosing the Smile Block and Dehiscence  02:24 - The Fellow Who Was There the First Time  03:32 - Notes That Guided the Surgery  04:44 - Not All Deep Plane Facelifts Are Created Equal  06:15 - The Six vs. the Ten Result  07:07 - Why I Love Revision Surgeries  08:13 - The Modern Era of Facelifting  08:58 - Closing Thoughts ABOUT HOST Dr. Cameron Chesnut is the host of the 5 Codes Podcast and the founder of 5C, where he leads a team dedicated to integrative cosmetic surgery, regenerative medicine, and functional health. An internationally recognized facial plastic surgeon, Dr. Chesnut is known for producing natural, refined results that enhance rather than alter one's appearance. His approach blends surgical precision with biological optimization and disciplined restraint, drawing patients from around the world who value excellence, longevity, and holistic care. On the 5 Codes Podcast, Dr. Chesnut uncovers the mindsets and evidence-backed strategies he lives by, helping high performers perform better, recover smarter, and feel their best in every area of life. DISCLAIMER The views shared on this podcast are my own and are not associated with, affiliated with, or representative of my clinical teaching role at the University of Washington School of Medicine. This content is for general educational purposes only and should not be considered individualized medical advice.

  7. Sep 1 ·  Video

    EP 28: How NanoVi Fits Into My Optimized Recovery Protocol | Rowena Gates

    In this episode, I sit down with Rowena Gates to explore a key element of my optimized recovery protocol: the NanoVi, a device that uses specific wavelengths to create structured, ordered water that helps proteins fold and function the way the body intends. These protein functions sit at the foundation of nearly everything that matters after surgery, from cellular energy to immune response to how well the body repairs itself. We dive into how the NanoVi works at a molecular level, why oxygen utilization matters more than oxygen delivery, and how it layers with hyperbarics, red light, and PEMF without adding risk. Rowena walks through the published evidence in athletes, from reduced blood lactate and faster immune recovery to improved DNA repair and dramatic shifts in heart rate variability. I also share how this fits into my thinking on anesthesia, neuroinflammation, cognitive performance around surgery, and the role nature and resilience play in healing. If you're interested in facial surgery, recovery optimization, or the science of how the body rebuilds itself, this conversation offers a rare look at what supports healing beneath the surface. LEARN MORE ABOUT NANOVI https://eng3corp.com/5c CONNECT WITH HOST  Website: https://5c.co/ Instagram: https://www.instagram.com/chesnut.md/  YouTube: https://www.youtube.com/@chesnutMD  LinkedIn: https://www.linkedin.com/in/cameron-chesnut-a6910baa/  WAYS TO WATCH/LISTEN  YouTube: https://www.youtube.com/@5CodesPodcast  Spotify: https://open.spotify.com/show/1FZ7vpmq21iA1noPcFhixb?si=992ef6c8d859463f  Apple: https://podcasts.apple.com/us/podcast/5-codes-podcast/id1866214238  Instagram: https://www.instagram.com/5codespodcast/   TIMESTAMPS  00:00 - Intro: NanoVi and the Optimized Recovery Protocol 01:00 - Meeting Rowena Gates 03:14 - How the NanoVi Works: Structured Water and Protein Folding 09:45 - The Water Science and Red Light Connection 10:17 - From the Lab: Enzyme and Protein Damage Studies 12:36 - Human Data: Blood Lactate in Athletes 13:57 - Immune Response and Faster Recovery 17:39 - Playing Nice: Hyperbarics, Red Light, and PEMF 20:40 - Oxygen Utilization vs. Oxygen Delivery 24:27 - Anesthesia, Neuroinflammation, and Resilience 26:51 - Cognitive Performance and the Brain 34:20 - HRV and DNA Repair 36:29 - Tracking HRV Through Surgical Recovery 43:10 - The Role of Nature in Healing 45:45 - Regenerative Therapies, Stem Cells, and the Mitochondria 47:40 - Closing Thoughts ABOUT HOST  Dr. Cameron Chesnut is the host of the 5 Codes Podcast and the founder of 5C, where he leads a team dedicated to integrative cosmetic surgery, regenerative medicine, and functional health. An internationally recognized facial plastic surgeon, Dr. Chesnut is known for producing natural, refined results that enhance rather than alter one’s appearance. His approach blends surgical precision with biological optimization and disciplined restraint, drawing patients from around the world who value excellence, longevity, and holistic care. On the 5 Codes Podcast, Dr. Chesnut uncovers the mindsets and evidence-backed strategies he lives by, helping high performers perform better, recover smarter, and feel their best in every area of life.  DISCLAIMER  The views shared on this podcast are my own and are not associated with, affiliated with, or representative of my clinical teaching role at the University of Washington School of Medicine. This content is for general educational purposes only and should not be considered individualized medical advice.

  8. Aug 25 ·  Video

    EP 27: The White Belt Mentality | OR DIARIES

    In this episode, I share a recent full facial rejuvenation case where a patient's unusual venous anatomy forced me to make a decision in the operating room that I had not made in fifteen years. Rather than sacrifice a spiderweb of veins to take my standard approach, I reached back to a lateral technique I had learned during my fellowship at UCLA, one that had been sitting dormant since my training days. I dive into what that moment taught me about curiosity, mastery, and what I call the white belt mentality, the idea that true expertise means asking better questions rather than assuming you have all the answers. I explore the concept of intrinsic learning, how skills I built teaching myself golf as a kid still show up in the operating room today, and why the edges of your capacity are exactly where growth happens. I also connect this to an observation about my happiest patients, many of whom have been with their partners since they were teenagers, and the surprising parallel between compounding experiences in a long marriage and the path to mastery in surgery. If you are interested in facial surgery, skill development, lifelong learning, or the mindset behind high performance, this episode offers a look at what keeps growth alive even after decades of expertise. CONNECT WITH HOST  Website: https://5c.co/ Instagram: https://www.instagram.com/chesnut.md/  YouTube: https://www.youtube.com/@chesnutMD  LinkedIn: https://www.linkedin.com/in/cameron-chesnut-a6910baa/  WAYS TO WATCH/LISTEN  YouTube: https://www.youtube.com/@5CodesPodcast  Spotify: https://open.spotify.com/show/1FZ7vpmq21iA1noPcFhixb?si=992ef6c8d859463f  Apple: https://podcasts.apple.com/us/podcast/5-codes-podcast/id1866214238  Instagram: https://www.instagram.com/5codespodcast/   TIMESTAMPS  00:00 - Intro 00:12 - The Case: A Full Facial Rejuvenation 00:31 - Addressing the Submandibular Glands 01:39 - A Lateral Approach Learned at UCLA 02:42 - Aberrant Anatomy and a Decision Point 03:46 - Choosing the Harder Path 04:45 - Late Night at the Kitchen Table 05:34 - The White Belt Mentality 06:29 - The Edges of Your Capacity 07:38 - Intrinsic Learning and Self-Taught Golf 08:52 - Why Mastery Means Better Questions 09:33 - The Anatomy as Teacher 10:07 - Couples Together Since Fifteen 11:50 - Compounding: Marriage and Surgery 12:42 - Staying Teachable / Closing ABOUT HOST  Dr. Cameron Chesnut is the host of the 5 Codes Podcast and the founder of 5C, where he leads a team dedicated to integrative cosmetic surgery, regenerative medicine, and functional health. An internationally recognized facial plastic surgeon, Dr. Chesnut is known for producing natural, refined results that enhance rather than alter one’s appearance. His approach blends surgical precision with biological optimization and disciplined restraint, drawing patients from around the world who value excellence, longevity, and holistic care. On the 5 Codes Podcast, Dr. Chesnut uncovers the mindsets and evidence-backed strategies he lives by, helping high performers perform better, recover smarter, and feel their best in every area of life.  DISCLAIMER  The views shared on this podcast are my own and are not associated with, affiliated with, or representative of my clinical teaching role at the University of Washington School of Medicine. This content is for general educational purposes only and should not be considered individualized medical advice.

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5
out of 5
10 Ratings

About

The 5 Codes podcast is hosted by Dr. Cameron Chesnut, a double board–certified physician and practicing facial plastic surgeon with a deep focus on regenerative medicine, functional health, and long-term human performance. Working at the intersection of performance and medicine, Dr. Chesnut brings a unique, practical perspective shaped by years of experience with high performers from around the world.   Despite disciplined lifestyles, advanced health practices, and even cutting-edge biohacks, many driven individuals still feel a disconnect between how they look, how they feel, and how they perform. The 5 Codes exists to bridge that gap.   Each episode explores the principles and tools that help people perform, move, look, feel, and connect as the most optimized version of themselves. Topics include longevity, regenerative medicine, metabolic health, recovery, aesthetics, and personal discipline - approached through a grounded, strategic lens focused on real-world application.   Designed for those who take responsibility for their health and believe their next level can be built intentionally, The 5 Codes is a guide to preserving your prime and optimizing performance in every dimension of life.

Information

  • Creator
    Cameron Chesnut
  • Years Active
    2026
  • Episodes
    35
  • Rating
    Clean
  • Copyright
    © 2026 5 Codes Podcast
  • Show Website
    5 Codes Podcast

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