The Pain and Performance Podcast

In this mini episode, Dr. Derrick Hines breaks down why creatine deserves a second look — not just for muscle and performance, but for brain health, mood, energy, and aging.

This episode challenges the outdated idea that creatine is only for athletes and explains how it supports cellular energy across the body. From cognitive performance to recovery and resilience, creatine plays a much broader role in health than most people realize.

Topics Covered:

What creatine actually does in the body

Benefits beyond muscle: brain, mood, and energy

Why creatine matters more as we age

Common myths and misunderstandings

Who may benefit most from creatine supplementation

🎧 Tune in to learn why one of the most researched supplements is still widely misunderstood.

LINKS

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

In this mini episode, Dr. Derrick Hines explains why strength gains often stall as people get older — and why it’s usually not because of age itself.

This conversation breaks down the misunderstanding around effort, intensity, and recovery, and introduces a smarter way to think about training as the body changes. Rather than avoiding challenge, the episode highlights how properly applied intensity is essential for maintaining strength, resilience, and independence over time.

Topics Covered:

Why strength decline is not inevitable with age

The role of effort and intensity in strength gains

Common training mistakes that limit progress

How to challenge the body safely and effectively

Why strength is foundational for long-term health

🎧 Tune in to learn how to keep building strength and capacity at any age.

LINKS

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

In this mini episode, Dr. Derrick Hines breaks down one of the most surprising findings in modern health research: the strongest predictor of long-term health and longevity isn’t nutrition, exercise, or supplements — it’s relationships.

Drawing from decades-long data, this episode explores how connection, belonging, and social support directly influence inflammation, mental health, resilience, and overall well-being. It reframes health beyond individual habits and highlights why isolation quietly undermines even the best lifestyle choices.

Topics Covered:

-- What long-term health studies consistently reveal

-- Why loneliness and isolation harm physical health

-- How relationships influence inflammation and longevity

-- Rethinking health beyond diet and exercise alone

-- Simple ways to prioritize connection as part of health

🎧 Tune in to understand why who you share life with matters as much as how you eat or train.

LINKS

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

In this episode, Dr. Derrick Hines breaks down why most goals fail — not because of lack of motivation or discipline, but because of how goals are designed in the first place.

Rather than focusing on outcomes, this conversation shifts attention to processes and systems that actually drive long-term change. Dr. Hines explains why willpower fades, why motivation isn’t reliable, and how building repeatable behaviors leads to progress that lasts.

This episode is for anyone tired of restarting, falling off track, and wondering why good intentions never seem to stick.

Topics Covered:

-- Why outcome-based goals often lead to frustration

-- The difference between goals and systems

-- How process-driven habits create lasting change

-- Why motivation fades and what works instead

-- Getting through the “boring middle” of progress

-- Building consistency without relying on willpower

🎧 Tune in to learn how shifting from goals to systems can help you finally create change that lasts.

LINKS:

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

In this episode, Dr. Derrick Hines breaks down one of the most overlooked keys to long-term health and success: momentum.

Rather than chasing perfection, extreme workouts, or all-or-nothing plans, this conversation focuses on how small, consistent actions keep progress moving forward even on hard days. Dr. Hines explains why missing a workout, eating off-plan, or having an unexpected setback does not mean you have failed. What matters is finding a way to keep momentum alive.

Using real-life examples from his own day, Dr. Hines shows how five minutes of movement, one good decision, or a simple reset can compound into massive long-term gains across health, healing, fitness, and even relationships

derrick


This episode is a reminder that progress is built by consistency, not perfection.


Topics Covered:

-- Why momentum matters more than intensity or perfection

-- The habit “cheat code” that increases long-term success

-- How small actions compound into big results

-- What to do when you miss a workout or fall off track

-- Applying momentum to health, weight loss, healing, and life goals

-- How to keep moving forward when life disrupts your plans

🎧 Tune in to learn how to stop restarting and start building momentum that lasts.

Links: 

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

In this episode, Dr. Derrick Hines sits down with Renée Fitton, MS, RD, to explore the science behind fasting-mimicking diets and how short, structured fasting cycles can reset metabolism, reduce inflammation, and support long-term health.

They break down how fasting-mimicking protocols activate cellular repair processes like autophagy, improve insulin sensitivity, reduce visceral and liver fat, and support longevity without extreme restriction or muscle loss. The conversation also covers emerging research on diabetes reversal, inflammation reduction, and how fasting-mimicking diets may support cancer care and healthy aging.

This episode offers a clear, practical look at how using food strategically — not constantly — can help restore metabolic flexibility and improve overall health.

Topics Covered:

- How fasting-mimicking diets work at a cellular level

- Metabolic reset, insulin sensitivity, and inflammation reduction

- Visceral fat, liver health, and biological aging

- The role of fasting-mimicking diets in diabetes and longevity

- Emerging research on cancer support and immune resilience

- Why short, periodic fasting can be more effective than daily restriction

🎧 Tune in to learn how strategic nutrition can help reset the body, improve resilience, and support long-term health.

Links:

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

RENEE
Website: https://prolonlife.com/
Instagram: https://www.instagram.com/fittonnutrition
LinkedIn: https://www.linkedin.com/in/reneefitton/

In this practical episode, Dr. Derrick Hines breaks down why so many people wake up already feeling tired, behind, and overwhelmed — and how small decisions made today can dramatically change how tomorrow feels.

Rather than relying on motivation or morning routines, this conversation focuses on what actually sets the tone for a better day: preparation, reducing friction, and ending the day with intention. Dr. Hines explains why the way you close your day matters more than how you start it, especially for busy adults juggling work, family, and stress.

This episode is about making life easier, not adding more to your plate.

Topics Covered:

Why tomorrow is shaped by how you end today

How preparation reduces stress, fatigue, and decision overload

The link between evening habits, sleep quality, and energy

Why relying on motivation sets you up to fail

Simple ways to remove friction before the next day begins

Creating momentum instead of constantly starting over

🎧 Tune in to learn how small, intentional choices tonight can make tomorrow calmer, clearer, and easier to manage.

Links: 

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

In this insightful episode, Dr. Derrick Hines sits down with Dr. Toni Engram to uncover the powerful link between oral health and overall wellness. They explore how the mouth serves as a gateway to systemic health, why common dental routines may be harming your microbiome, and how nutrition plays a crucial role in preventing cavities and gum disease. From the benefits of xylitol and biological dentistry to practical steps for improving oral hygiene, this episode reveals how small daily habits can create lasting change in your health.

Topics Covered:

-- The connection between oral health and systemic inflammation

-- How mouthwash can disrupt your oral microbiome

-- Why xylitol may outperform fluoride in preventing cavities

-- The role of nutrition in strengthening teeth and gums

-- Biological dentistry and holistic dental care

-- How oral and gut health are deeply interconnected

🎧 Tune in to learn how improving your oral health can transform your whole-body wellness.

Links:

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

TONY
Website: http://flourish.dental/
Instagram: https://www.instagram.com/drtoniengram/
Youtube: https://www.youtube.com/@yourholisticdentist

In this mind-expanding episode, Dr. Derrick Hines sits down with Masati, the creator of Exponential Intelligence, to explore how environment, cellular memory, and identity shape the way we heal. They uncover how subconscious patterns, frequencies, and even inherited traits influence our health — and how to reprogram the body and mind for lasting transformation.

Discover the science behind epigenetics, spatial referencing, and hypermeditations, and learn how awareness and presence can shift everything from pain to performance.

Topics Covered:

-- How environment and cellular memory impact healing

-- Epigenetics and inherited health patterns

-- Spatial referencing and becoming fully present

-- Using fear and frequency as tools for growth

-- The role of identity in health and recovery

-- How nature and awareness accelerate transformation

🎧 Tune in to unlock the deeper connection between mind, body, and healing.

Links:

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

MASATI
Instagram:
https://www.instagram.com/ximasati/?hl=en
YouTube:
https://www.youtube.com/user/massajady

In this episode of the Pain and Performance Podcast, I sit down with Dr. Grant Elliott, chiropractor and founder of Rehab Fix, to break down the truth about back pain, disc herniation, and sciatica.

Grant shares his personal journey of losing a promising athletic career to back pain and how it pushed him to become a movement-based chiropractor. We discuss why 80% of people will experience back pain in their lifetime, why the spine is not fragile, and what the latest evidence reveals about disc healing, recovery, and prevention.

This conversation cuts through the myths and fear-based narratives that often lead patients to unnecessary surgery. Instead, Grant explains how movement, proper assessment, and addressing mental and emotional health are key to long-term recovery.

Key Takeaways

-- 80% of people will experience low back pain at some point in their life.

-- The spine is strong, adaptable, and designed to move — not fragile.

-- 97% of disc herniations heal without surgery when treated properly.

-- Good assessments should focus on history + movement analysis, not just imaging.

-- Movement-based solutions are more effective than passive care.

-- Posture is not the root cause of pain — variety and movement matter more.

-- Emotional and mental health significantly influence pain and recovery.

-- Preventive mobility, exercise, and awareness can reduce long-term back problems.

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

GRANT
Website: www.therehabfix.com
Instagram:
https://www.instagram.com/rehabfix/followers/
YouTube:
https://www.youtube.com/@rehabfix