Injury has a way of humbling you. One minute you’re strong and capable, and the next you’re struggling to do the simplest things—walking, sleeping, even brushing your teeth. I know this firsthand. After six back surgeries and more than a few serious setbacks, I’ve learned that healing isn’t something you wait for—it’s something you actively create. In today’s Office Hours, I share what I’ve learned not just as a doctor, but as a patient who worked his way back to strength offering a practical roadmap for putting your body into healing mode after an accident, injury, or surgery.

In today’s conversation, I cover:

• The 3 phases of healing—and what slows them down

• The essential recovery nutrition strategy (more protein, key micronutrients, anti-inflammatory fats)

• How to reduce excess inflammation while supporting repair

• Why sleep, stress regulation, and mitochondrial health are critical for recovery

• The mindset shift that can dramatically improve pain, resilience, and healing outcomes

Healing isn’t luck—it’s biology. When you create the right conditions, your body knows exactly what to do. With the right inputs, you can reduce pain, shorten recovery time, and come back stronger than before.

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(0:00) Introduction to office hours and personal health journey

(6:12) Nutrition's role in healing and recovery

(11:00) The biological mechanisms of healing

(14:29) The role of sleep, stress management, and mindset in recovery

(21:20) Monitoring recovery with heart rate variability

(22:32) Supplements and professional support for optimal healing

(25:22) Conclusion, sharing, and subscribing information