The Pain and Performance Podcast

Heart disease remains one of the leading causes of death, yet it rarely develops overnight. In this episode of the Pain and Performance Podcast, Dr. Derrick Hines discusses why cardiovascular disease builds gradually over time and how early testing and lifestyle interventions can significantly reduce risk. He explains the most important markers to monitor, why VO2 max is one of the strongest predictors of longevity, and how exercise, sauna therapy, nutrition, and targeted nutrients can support long-term heart health.

In This Episode

- Why heart disease develops slowly over years and why prevention should start early

- The key cardiovascular tests that reveal risk, including ApoB, C-reactive protein, fasting insulin, and coronary calcium scores

- Why VO2 max is one of the strongest predictors of longevity and cardiovascular health

- How combining zone two training with high-intensity intervals can significantly improve heart function

- The roles of sauna therapy, targeted nutrients, and anti-inflammatory nutrition in supporting long-term cardiovascular health

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In this episode of Tea with Dr. D, Dr. Derrick Hines answers a variety of health questions from the community, covering topics ranging from nerve pain and regenerative therapies to brain health, fasting protocols, and cortisol balance. The conversation highlights how identifying the root cause of symptoms can dramatically change outcomes, whether the issue is nerve entrapment, metabolic dysfunction, or hormonal imbalance. Dr. Hines also shares practical strategies and research-backed tools people can use to improve healing, energy, and long-term health.

In This Episode

- How to tell the difference between nerve pain and muscle pain

- Why treatments sometimes fail when the wrong tissue is targeted

- Therapies that help decompress and heal irritated nerves

- The potential role of glutathione in brain health and neurodegeneration

- How often to use a fasting mimicking diet for metabolic health

- Whether hip labral tears can be missed on MRI scans

- Simple ways to reset a dysregulated cortisol cycle

- Why morning light, movement, and earlier dinners matter for hormone balance

- Small daily habits can have a powerful effect on healing, energy, and overall health.

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Cortisol often gets blamed for stress and poor health, but the real problem is not cortisol itself. It is when cortisol shows up at the wrong time of day. In this episode, Dr. Derrick Hines explains the natural cortisol rhythm, why it should peak shortly after waking and decline through the evening, and what happens when that cycle becomes dysregulated. If your mornings feel sluggish, your energy crashes midday, or you struggle to fall asleep at night, your cortisol rhythm may be out of sync. The good news is that simple daily habits can help restore a healthy cycle.

In This Episode

- What the healthy cortisol curve should look like

- Signs your cortisol rhythm is dysregulated

- Why morning sunlight helps reset your hormonal clock

- The role of early movement and exercise in hormone balance

- How late meals and evening light disrupt sleep and cortisol

- The impact of evening screen time and stress exposure

- Simple routines to restore energy, sleep, and circadian rhythm

- When cortisol rises and falls at the right times, sleep improves, energy stabilizes, and your body functions the way it was designed to.

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Not all pain comes from muscles or joints. In many cases, the real source is a trapped or irritated nerve. In this episode, Dr. Derrick Hines explains how to recognize the difference between nerve entrapment and typical musculoskeletal pain. He walks through the common symptoms of nerve irritation, why traditional pain medications often fail, and how identifying the true source of pain can completely change the treatment approach and recovery timeline.

In This Episode

- How nerve pain feels different from muscle or joint pain

- The common symptoms of nerve entrapment (burning, tingling, radiating pain)

- Why anti-inflammatories and pain medications often fail

- Common nerve entrapments in the body (cluneal, ulnar, median, fibular, pudendal)

- Treatments that help restore nerve mobility and blood flow

- Therapies used for nerve decompression and healing

- How compounds like PEA and GHK-Cu may support nerve recovery

- Understanding the source of your pain is the first step toward fixing it.

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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 therapy
• Why sleep and blood flow drive tissue repair
• When to introduce pain-free loading
• The role of protein and inflammation control
• Why advanced therapies fail without foundational habits

Healing is not something done to you. It is something done with you.

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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

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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.

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DERRICK
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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

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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

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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:
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Youtube:
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