The Pain and Performance Podcast

"If you're trying to improve posture, we need to stretch everything that tightens whenever we're sitting and strengthen everything that gets us out of that position."

Welcome to The Pain & Performance podcast. In this episode, I address common patient questions about managing inflammation, the benefits of fasting, improving posture, and the role of glutathione in health. I emphasize practical approaches to reduce inflammation, enhance posture, and leverage glutathione's powerful antioxidant properties for better detoxification and immune function.

Main Takeaways:

-- Reducing Inflammation:

Fasting, particularly a fasting-mimicking diet for at least 72 hours, can significantly reduce inflammation by inducing autophagy and clearing out damaged cells.
Increasing activity levels and making lifestyle changes are essential for managing excessive inflammation.

-- Fasting Benefits:

 Fasting not only helps in reducing inflammation but also offers numerous health benefits, including cellular repair and improved metabolic function.
** Specific fasting protocols, such as intermittent fasting and fasting-mimicking diets, can be tailored to individual health needs and goals.

-- Improving Posture:

To correct bad posture from prolonged use of phones and laptops, it is crucial to stretch muscles that tighten from sitting and strengthen extensor muscles.  Recommended exercises include hanging and kettlebell swings to help improve posture and alleviate discomfort from poor posture habits.

-- Glutathione Benefits:

Glutathione is a master antioxidant vital for detoxification and immune function, helping to clear oxidative stress and toxins from the body. Supplements, such as liposomal glutathione or reduced glutathione, should be taken in divided doses—half in the morning and half before bed—to optimize benefits and improve deep sleep. Consuming foods rich in glutathione precursors, such as broccoli, Brussels sprouts, garlic, eggs, and fish, can naturally boost glutathione levels.

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

"People have to take this into their own hands. I still think that if you're doing this testing in the long run, you're gonna save money."

Welcome to another episode of the Pain and Performance Podcast. In this episode, I provide a comprehensive guide to testing and quantifying your health. I emphasize the importance of tracking your health to ensure you're doing the right things for your body. I discussed various tests that should be done every year, including micronutrient and vitamin levels, cholesterol panel, hormone levels, glucose tolerance test, and liver function test. I also recommend tests for body composition, muscle strength, full-body mobility, and cardiovascular health. Additionally, I suggest one-time tests for APOE genotype and MTHFR mutation. Overall, these tests provide actionable information to improve your health and prevent future issues.


Takeaways

--Regular testing and quantifying of your health is important to ensure you're doing the right things for your body.
-- Tests that should be done every year include micronutrient and vitamin levels, cholesterol panel, hormone levels, glucose tolerance test, and liver function test.
-- Tests for body composition, muscle strength, full body mobility, and cardiovascular health should also be done regularly.
-- One-time tests for APOE genotype and MTHFR mutation can provide valuable information about your risk for certain health conditions.
-- These tests provide actionable information to improve your health and prevent future issues.


Chapters

00:00 Introduction: The Importance of Testing and Quantifying Your Health
04:04 The Essential Yearly Tests: Micronutrient, Cholesterol, Hormone, Glucose, and Liver Function
11:25 Understanding Cholesterol and Lipoproteins
14:13 The Significance of Hormone Levels
24:50 Body Composition and Muscle Strength
30:34 Full Body Mobility and Cardiovascular Health
35:21 Cancer Screening and Risk Assessment
43:16 One-Time Tests: APOE Genotype and MTHFR Mutation
47:08 Conclusion: Taking Action and Tracking Your Health

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

Welcome to another episode of the Pain and Performance Podcast. In this conversation, I discuss various topics related to health and wellness. I cover the benefits of NAD for anti-aging, the importance of consistency over intensity in exercise, the role of sleep in overall health, the use of BPC-157 for Crohn's disease, the causes and implications of joint popping, and the effectiveness of stretching. I also explain blood flow modification training and its benefits for muscle growth and recovery.

Takeaways

-- Consistency in exercise is more important than intensity.
-- Improving sleep can have a significant impact on overall health.
-- BPC-157 can be beneficial for managing Crohn's disease.
-- Physiological joint popping is normal and harmless, while pathological joint popping may indicate an underlying issue.
-- Stretching can improve mobility and reduce pain; accumulating more stretching time can lead to better results.
-- Blood flow modification training, such as Katsu, can boost growth hormone production and aid in muscle growth and recovery.


#NAD #anti-aging #consistency #intensity #exercise #sleep #coffee #BPC-157 #Crohn'sdisease #jointpopping, #stretching, #blood flow modification training, #muscle growth, #recovery

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

"Strength training is what helps you to live the life that you want and to prevent certain diseases and aging and to make sure that you live longer and actually better."

Welcome to another episode of The Pain and Performance podcast. In this episode, Troy and I discuss the importance of strength training for overall health and longevity. We highlight the shift in focus from lifespan to health span and the role of strength training in maintaining a healthy and active lifestyle. We share anecdotes and research data that demonstrate the benefits of strength training, including increased strength and power, improved quality of life, and reduced risk of chronic diseases. We also discuss the importance of consistency and gradual progression in building strength and creating sustainable exercise habits.

We explore the importance of balanced training and efficient workout programming. We discuss how Tonal helps users achieve balance in their training by providing a variety of exercises and incorporating lower-body workouts. We also highlight the value of tracking progress and using data to make informed decisions. We touch on the potential for integrating Tonal's data with other tracking devices and the possibility of personalized training recommendations based on individual data. We conclude with a discussion on the future of fitness technology and the potential for further research and collaboration.


Takeaways

-- Strength training is essential for maintaining a healthy and active lifestyle.
-- Consistency and gradual progression are key to building strength and creating sustainable exercise habits.
-- Strength training can lead to increased strength and power, improved quality of life, and reduced risk of chronic diseases.
-- Training frequency and duration play a role in optimizing gains, with three times a week for 30-45 minutes per session being a sweet spot for efficiency and effectiveness. -- --- Balanced training is essential for overall strength and functionality.
-- Efficient workout programming can help maximize results in less time.
-- Tracking progress and using data can provide motivation and insights for improvement.
-- Integrating data from different tracking devices can enhance training recommendations.
-- The future of fitness technology holds potential for personalized and data-driven training.
-- Further research and collaboration can advance the field of fitness technology.


Chapters

00:00 Introduction and Excitement for Strength Training
02:14 The Importance of Strength Training for Health and Longevity
08:12 Consistency and Gradual Progression in Strength Training
13:39 Creating Sustainable Exercise Habits
29:33 Optimizing Gains: Training Frequency and Duration
35:02 Summary and Key Takeaways
36:51 Achieving Balance in Training
39:23 Efficiency in Workout Programming
41:26 The Value of Tracking Progress
46:41 Integrating Data for Personalized Training
53:21 The Future of Fitness Technology
01:00:54 Advancing Fitness Technology through Research and Collaboration

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

TROY
Website:
tonal.com
Instagram:
https://www.instagram.com/tonal
YouTube:
https://www.youtube.com/channel/UCbiYlM8W87Sn-bmQrgF5GLQ

Welcome to another episode of the Pain and Performance podcast. In this episode, I sit with Dr. Torquil Farrow and we discuss the importance of heart rate variability (HRV) as a measure of overall health and well-being. HRV is the variation between heartbeats and provides insights into the autonomic nervous system and general physiology. By tracking HRV with wearable devices, you can make informed decisions about your lifestyle choices and manage your stress levels. HRV can also be used to assess the effectiveness of health changes, such as improving sleep, diet, and exercise. Additionally, HRV can indicate the impact of factors like alcohol consumption and menstrual cycles on overall health. In this conversation, Torkil Færø and I discuss how to interpret changes in heart rate variability (HRV) and what it means for an individual's health. We explore the various factors that can affect HRV, such as stress, sleep, alcohol consumption, and exercise. We also discuss the importance of social connections and creativity in promoting overall well-being. Our conversation highlights the need to prioritize sleep, cut down on alcohol consumption, and engage in activities that promote relaxation and creativity.

Takeaways

-- Heart rate variability (HRV) is a measure of the variation between heartbeats and provides insights into overall health and well-being.
-- Wearable devices can track HRV and help individuals make informed decisions about their lifestyle choices and stress management.
-- HRV can be used to assess the effectiveness of health changes, such as improving sleep, diet, and exercise.
-- Factors like alcohol consumption and menstrual cycles can impact HRV and overall health.
-- Tracking HRV can help individuals identify patterns and make adjustments to improve their health and well-being. Changes in heart rate variability (HRV) can provide valuable insights into an individual's health and well-being.
-- Factors such as stress, sleep, alcohol consumption, and exercise can affect HRV.
-- Prioritizing sleep and getting 7-8 hours of quality sleep is crucial for overall health.
-- Reducing alcohol consumption can have a positive impact on HRV and overall well-being.
-- Engaging in activities that promote relaxation and creativity, such as art, music, or learning a new skill, can improve HRV and overall health.
-- Social connections and strong relationships are essential for promoting well-being and longevity.


Chapters

00:00 Introduction and Background
02:19 Understanding Heart Rate Variability (HRV)
09:45 Using HRV to Manage Stress and Prevent Burnout
32:08 Assessing the Impact of Lifestyle Changes with HRV
34:27 Understanding Heart Rate Variability
39:34 The Impact of HRV on Outcomes and Disease Risk
41:37 The Effect of Alcohol on HRV
50:14 The Role of Exercise in Improving HRV
52:32 Optimizing Training Based on HRV
56:19 Using HRV to Improve Performance Throughout a Season
01:02:48 The Importance of Social Connections and Creativity
01:07:16 Takeaways and Actionable Steps for Better HRV

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

TORKIL
Instagram:
https://www.instagram.com/dr_torkil.md/
Website:
https://thepulsecure.com/

"It's just the side effect of a leaky gut."

Today we welcome back the amazing and brilliant Risa Groux. Risa had been on our podcast 2 years ago (episode 56). We talked about functional nutrition ranging from "-How diet can help to heal your body and improve energy" to "-How to eat for Auto-Immune Dysfunction".. In this episode, Risa and I discuss the complexities of thyroid health, including the role of the thyroid gland, common dysfunctions, testing, symptoms, and nutritional and lifestyle interventions. We also explore the impact of inflammation, stress, and autoimmune diseases on thyroid health and the importance of a diverse and balanced diet. We delve into the differences between hypo and hyperthyroidism and the role of supplements in supporting thyroid function. We cover a wide range of topics related to health and wellness, including nutrition, genetic testing, detoxification, and thyroid health. Risa and I discuss the impact of micronutrients, genetic predispositions, and the role of toxins in overall health. We also explore the importance of comprehensive testing, lifestyle changes, and the impact of chemicals on the body. We emphasize the need for a holistic health and wellness approach, considering genetic and environmental factors.

Takeaways

-- The thyroid gland plays a crucial role in regulating metabolism, temperature, and hormone production, and its dysfunction can lead to a range of symptoms and health issues.
-- Nutritional and lifestyle interventions, including the removal of inflammatory foods, stress management, and exercise, can support thyroid health and function.
-- Testing for thyroid health should include a comprehensive panel that assesses TSH, T3, T4, reverse T3, and thyroid antibodies to provide a complete picture of thyroid function.
-- The impact of inflammation, stress, and autoimmune diseases on thyroid health underscores the need for a holistic approach to managing thyroid dysfunction.
-- Supplements such as vitamin D, B vitamins, omega-3 fish oils, and anti-inflammatory agents can play a supportive role in maintaining thyroid health and addressing specific thyroid conditions. The impact of micronutrients and genetic predispositions on overall health.
-- The importance of comprehensive testing and lifestyle changes for improved health.
-- Understanding the role of toxins and chemicals in the body and the need for detoxification.
-- The significance of a holistic approach to health and wellness, considering genetic and environmental factors.

Chapters

00:00 Understanding Thyroid Health: A Comprehensive Overview
11:58 Nutritional and Lifestyle Interventions for Thyroid Health
21:47 Inflammation, Stress, and Autoimmune Diseases in Thyroid Health
27:05 Hypo vs. Hyperthyroidism: Key Differences and Interventions
32:06 The Role of Supplements in Supporting Thyroid Function
35:32 Exploring the Impact of Micronutrients and Genetics on Health
46:27 Understanding Toxins and the Need for Detoxification
52:30 Comprehensive Testing and Lifestyle Changes for Improved Health

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

RISA
Website:
https://www.risagrouxnutrition.com/
YouTube:
https://www.youtube.com/channel/UCcPrEkb2SzlzJIBVgTp0byg
Facebook:
https://www.facebook.com/risagrouxnutrition/

Welcome to another episode of the Pain and Performance Podcast. In this episode, Dr. Derrick Hines talks about brain health, stress, depression, and mental health, highlighting the lack of discussion around these topics. He shares actionable insights on lifestyle modifications, supplements, technology, and newer therapies to improve mental health and brain function. He emphasizes the importance of exercise, meditation, nutrition, and the role of hormones and micronutrients in regulating stress and mood. The episode also explores the impact of technology, wearables, and virtual reality on mental health, as well as the potential benefits of psychedelics and transcranial magnetic stimulation.

Takeaways:
-- Exercise is a powerful tool for improving brain health, stress, anxiety, and depression, with regular exercise showing a significant reduction in symptoms.
-- Meditation and mindfulness practices, including deep breathing exercises and progressive muscle relaxation, can reduce stress, anxiety, and depression by up to 30%.
-- Nutrition and supplements play a crucial role in regulating stress hormones and neurotransmitters, with micronutrient testing and supplementation offering personalized solutions.
-- Technology, including wearables, virtual reality, and biofeedback, provides insights into stress response and mental health, while newer therapies like psychedelics and transcranial magnetic stimulation show promise in improving mental health.
-- Cold exposure, forest bathing, and art therapy are alternative activities that have been shown to reduce cortisol levels, improve mood, and enhance emotional expression.


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

Welcome to the Pain and Performance podcast. In this episode, we hosted Bronwyn Schweigerdt. She discusses the nature of anger and its impact on our health. She explains that anger is often misunderstood and suppressed, leading to mental health issues such as depression and anxiety. Anger serves as a warning sign that something is wrong and needs to be addressed. Bronwyn emphasizes the importance of expressing anger in a healthy way and attuning to our emotions. She also discusses the process of unpacking suppressed anger from childhood and the therapeutic benefits of expressing and processing anger.

In this conversation, Bronwyn Schweigerdt discusses the formation of anger in childhood and the need to unlearn unhealthy relationships with anger. She emphasizes the importance of healing the relationship with oneself and provides resources, such as her podcast, for individuals to learn and reorient their relationship with anger. Bronwyn also explores the role of triggers and childhood experiences in shaping our reactions to anger. She highlights the process of healing and transformation, where individuals can develop self-awareness and insight. Additionally, she discusses managing expectations in relationships and healthcare, as well as the purpose of anger and the qualities of a good therapist. The conversation concludes with the significance of reflection and self-attunement in personal growth.


Takeaways

-- Anger is a natural human emotion and serves as a warning sign that something is wrong.
-- Suppressing anger can lead to mental health issues such as depression and anxiety.
-- Expressing anger in a healthy way, such as through assertive communication, can lead to resolution and improved mental well-being.
-- Unpacking and processing suppressed anger from childhood can be a therapeutic process that leads to personal growth and healing. Anger is often formed in childhood through experiences with parents and role models, leading to unhealthy relationships with anger that need to be unlearned.
-- Healing the relationship with oneself is crucial for developing a healthy relationship with anger and experiencing personal transformation.
-- Triggers in the present often stem from past experiences of abandonment or rejection, and it is important to be aware of these triggers and take responsibility for one's own feelings.
-- Managing expectations in relationships involves recognizing when someone is not meeting our needs and boundaries, and making decisions to protect ourselves.
-- Reflection and self-attunement are powerful tools for personal growth and developing self-awareness, leading to authentic joy and healthier relationships.

Chapters

00:00 Introduction and Technical Difficulties
01:05 The Misunderstanding of Anger
04:15 The Use of Anger Throughout History
05:09 Depression as Suppressed Anger
07:49 The Effects of Anger on Health
09:25 The Pathway between Anger, Stress, and Depression
16:00 The Stigma around Anger and Lack of Awareness
23:11 Expressing Anger in Relationships
28:08 Being Responsible for Your Own Feelings
31:01 Being a Mirror to Toxic People
32:29 Unpacking Suppressed Anger from Childhood
32:42 Formation of Anger in Childhood
36:06 Unpacking Triggers and Childhood Experiences
42:05 Managing Expectations in Relationships
45:01 Managing Expectations in Healthcare
49:53 Understanding the Purpose of Anger
54:08 Qualities of a Good Therapist
57:04 The Role of Reflection and Self-Attunement
59:50 Prioritizing Healing the Relationship with Oneself

Links:
DERRICK
TikTok:
https://www.tiktok.com/@drderrick
Instagram:
https://www.instagram.com/derrickbhines/
Youtube:
https://www.youtube.com/@

Welcome to the Pain and Performance Podcast. In this episode of the Pain and Performance Podcast, Dr. Derrick Hines invites Don Moxley to discuss the benefits of spermidine, a compound that stimulates cytoprotective autophagy to extend lifespan. They explain that cytoprotective autophagy is the process of cleaning up malfunctioning cells in the body, which can lead to inflammation and disease. Spermidine acts as an essential nutrient that enhances autophagy and improves overall health and longevity.

They also explore the impact of spermidine on cardiovascular health, brain function, and immunity. The conversation highlights the importance of incorporating spermidine-rich foods or supplements into one's diet to optimize health and prevent age-related diseases. Spermidine is a micronutrient that plays a crucial role in cellular health and longevity. It activates a process called autophagy, which helps remove damaged cells and promotes cellular renewal.

Autophagy has been linked to various health benefits, including brain health, anti-aging, and cardiovascular health. Spermidine supplementation can support autophagy and improve overall health, especially in middle-aged and older individuals. Other factors that contribute to longevity include movement, nutrient-dense food, quality sleep, and exposure to natural light.

Takeaways

-- Spermidine stimulates cytoprotective autophagy to clean up malfunctioning cells in the body.
-- Autophagy is essential for longevity, health span, and disease prevention.
-- Spermidine acts as an essential nutrient that enhances autophagy and improves overall health and longevity.
-- Spermidine supplementation may be beneficial for cardiovascular health, brain function, and immunity.
-- Incorporating spermidine-rich foods or supplements into one's diet can optimize health and prevent age-related diseases. Spermidine is a micronutrient that supports cellular health and longevity by promoting autophagy.
-- Autophagy has been linked to various health benefits, including brain health, anti-aging, and cardiovascular health.
-- Spermidine supplementation can be beneficial, especially for middle-aged and older individuals.
-- Other factors that contribute to longevity include movement, nutrient-dense food, quality sleep, and exposure to natural light.
-- Being aware of and intentional about our environment and lifestyle choices is crucial for optimizing health and well-being.

Chapters

00:00 Introduction and Overview
01:10 Spermidine and Cytoprotective Autophagy
12:13 Spermidine and Fasting Programs
22:28 Spermidine and Cardiovascular Health
27:44 Spermidine and Brain Function
33:11 Spermidine and Immunity
34:21 The Impact of Spermidine on COVID-19 Diagnosis
35:14 The Role of Autophagy in Cellular Immunity
36:12 The Importance of Investigating Autophagy
37:12 Investing in Longevity Nutritionally and Spiritually
43:39 The Potential of Spermidine in Cancer Treatment
51:13 Measuring Health and Fitness with Wearable Devices
01:01:23 The Four Pillars of Longevity and Purpose

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

DON
Website:
https://spermidinelife.us/
Facebook:
https://www.facebook.com/donmoxley/
LinkedIn:
https://www.linkedin.com/in/donmoxley/

"The only logical model economically is a rental model. The employee model is a silly one."

In this conversation, Dr. Derrick Hines interviews Iggy Fanlo, the CEO of Cloud MedSpa, about the disruptive business model of Cloud Med Spas. They discuss the shift from traditional med spas to a rental model, where practitioners rent space and equipment to provide aesthetic treatments. They also explore the benefits of this model for both practitioners and clients, including increased flexibility, control, and financial opportunities.

The conversation touches on the impact of technology, the rise of individual micro-businesses, and the potential of GLP-1 drugs in the healthcare industry. In this conversation, Iggy discusses the concept of 'cheating' in relation to using medications and treatments to improve health. He argues that if something can help you and the benefits outweigh the downsides, it shouldn't be considered cheating. They also discuss the need for a shift in societal attitudes towards mental health treatment and weight management. Iggy shares insights into the growth and future plans of Cloud Med Spa, emphasizing the importance of creating a network effect and attracting providers to the platform. They also touch on the potential impact of genetic cures and the need for a single-payer healthcare system.

Takeaways

Cloud med spas offer a disruptive business model where practitioners rent space and equipment to provide aesthetic treatments.
The rental model provides practitioners with increased flexibility, control, and financial opportunities.
Technology has played a significant role in enabling the growth of cloud med spas and the rise of individual micro-businesses.
GLP-1 drugs show promise in the healthcare industry, offering potential benefits for weight loss, PCOS, alcoholism, opioid addiction, smoking cessation, and even Alzheimer's and dementia. Using medications and treatments to improve health should not be considered cheating if the benefits outweigh the downsides.
There is a need for a shift in societal attitudes towards mental health treatment and weight management.
Cloud Med Spa aims to create a network effect and attract providers to their platform.
Genetic cures have the potential to revolutionize healthcare, but there is a lack of incentive for pharmaceutical companies to invest in them.
A single-payer healthcare system could be beneficial in reducing healthcare costs and promoting long-term health.

Chapters

00:00 Introduction and Background
09:48 Disrupting the Industry
27:17 The Impact of GLP-1 Drugs
34:38 Ending Remarks and Shaming
42:20 The Need for Change and Persuasion in Healthcare
49:31 The Potential of GLP-1s in Reducing Healthcare Demand
56:36 The Financial Incentives of the Healthcare System
01:03:20 The Potential of Genetic Cures in Healthcare

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

KEVIN
Website:
https://cloudmedspas.com/
Facebook:
https://m.facebook.com/100069433816390/
Instagram:
https://www.instagram.com/cloudmedspasofficial/