A two-minute bedtime exercise from neuroscientist Dr. Izzy Justice that helps your brain wake up tomorrow at a calmer, better baseline.

Dr. Derrick Hines shares the 411, a nightly routine he learned from neuroscientist Dr. Izzy Justice, an upcoming guest on the Pain & Performance Podcast who, as Derrick describes it, has scanned about 20,000 brains of people dealing with pain, trauma and high performance. During stressful periods the brain runs at a higher frequency, with more noise, and sleep does not always reset it. The 411 is a simple way to help: as you lie down, think through four good things from today, one challenging thing, and one positive thing you can do tomorrow.

Key Takeaways
-- Under stress the brain runs at a higher frequency with more noise, and a night of sleep does not always reset it on its own.
-- The 411 is done lying in bed: four good things that happened today, one challenging thing, and one positive thing you will do tomorrow.
-- Do not just list the four good things. Try to see them and feel them.
-- The routine draws on research around gratitude, happiness and stress. Derrick says he felt better after one quick round.
-- It is especially useful when you are going through a difficult period.

Questions Answered
-- What is the 411 bedtime routine?
-- How can I calm my brain before sleep?
-- Does thinking about good things before bed help with stress?
-- Who is Dr. Izzy Justice?

The Book
Dr. Justice's book is Life Explained: Chasing 10 Hertz. His full conversation with Derrick is coming soon on the Pain & Performance Podcast.

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

#Sleep #BrainHealth #StressRelief

In Derrick's office, a 90-day plan of fasting-mimicking, cryotherapy and the peptide KPV has regularly brought high systemic inflammation back to normal.

Dr. Derrick Hines shares the 90-day protocol his office uses for patients with high systemic inflammation, measured by high-sensitivity C-reactive protein (hs-CRP). It combines a five-day fasting-mimicking round once a month for three months, whole-body cryotherapy or cold plunges two to three times a week, and the peptide KPV. He explains the results he has seen, including in patients whose levels started very high, and why lowering inflammation matters for the whole body.

Key Takeaways
-- Systemic inflammation is commonly measured with a blood test for high-sensitivity C-reactive protein (hs-CRP).
-- The 90-day protocol: one five-day fasting-mimicking round a month for three months, two to three cryotherapy or cold plunge sessions a week, and the peptide KPV.
-- In Derrick's office, this protocol has regularly brought elevated hs-CRP down to within normal limits.
-- In a few patients whose hs-CRP started above 8, levels did not reach normal but dropped by about 50 percent.
-- High inflammation makes everything in the body work worse, so it is worth getting ahead of.
-- If a blood test shows high systemic inflammation, also change your diet and look for the cause. The protocol is a starting point, not the whole answer.

Questions Answered
-- How is systemic inflammation measured?
-- How can I lower a high CRP?
-- How long does it take to bring inflammation down?
-- How often is a fasting-mimicking round done?
-- Can cryotherapy or cold plunges help with inflammation?

Before You Start
Derrick's office runs and tracks this protocol with its patients. Talk to your own practitioner before starting fasting, cold exposure or peptides.

DERRICK
Instagram: https://www.instagram.com/derrickbhines/
YouTube: https://www.youtube.com/@DrDerrick

#Inflammation #Peptides #ColdTherapy

If you keep getting injured even though you train, the missing piece may be your no-show muscles: the small stabilizers nobody sees but your body depends on.

Dr. Derrick Hines explains what his office calls "no-show muscles", the ones that never show in a mirror but make the body stable and resilient. He covers the small muscles of the feet, the transverse abdominis, the deep hip stabilizers, the neck muscles and the small stabilizers of the spine, and why training them can prevent more injuries than lifting heavier. He also shares "Weird Workout Saturdays", the weekly session his family used to do in his office.

Key Takeaways
-- No-show muscles are the deep stabilizers you cannot see. Training them reduces injuries in a way that training the big muscles alone does not.
-- Strong intrinsic foot muscles give the body a stable base, which helps injury prevention, mobility, power, strength and speed. Derrick's office trains them with a footboard.
-- The transverse abdominis draws the stomach in and stabilizes the whole core, back and abdomen. It is not the six-pack, but it changes your stability a lot.
-- The small hip muscles that rotate and stabilize you with every step and turn can protect you from injury more than being able to squat 500 pounds.
-- Strengthening the neck, for example with an Iron Neck device, supports the structures around the spine. Derrick points to studies showing neck strengthening reduces pain and headaches and improves posture.
-- Set aside one day a week for no-show muscles: neck, feet and ankles, wrists, transverse abdominis activation, hip rotations and spine rotations.

Questions Answered
-- Why do I keep getting injured even though I work out?
-- What are stabilizer muscles and why do they matter?
-- How do I strengthen the muscles in my feet?
-- What is the transverse abdominis?
-- Can neck strengthening help with headaches and posture?

Weird Workout Saturday
Add one session a week for your no-show muscles: neck, feet and ankles, wrists, core activation, hip rotations and spine rotations. Keep training your big muscles too.

DERRICK
Instagram: https://www.instagram.com/derrickbhines/
YouTube: https://www.youtube.com/@DrDerrick

#InjuryPrevention #CoreStrength #FootHealth