The Dr. Hyman Show
Office Hours: Practical Advice on How to Heal from an Injury
Host: Dr. Mark Hyman
Release Date: February 16, 2026

Episode Overview

In this solo “Office Hours” episode, Dr. Mark Hyman shares hard-won lessons from his personal and professional experience on how to activate the body’s innate healing mode after an injury. Drawing from multiple back surgeries, recent traumatic injuries, and decades in functional medicine, Dr. Hyman outlines a step-by-step, science-backed approach to accelerate recovery, rebuild strength, and harness resilience, regardless of age or severity of injury. He emphasizes the agency individuals have over their own recovery, revealing both foundational lifestyle tactics and advanced therapies.

Key Discussion Points and Insights

1. The Power of the Body to Heal

• Personal Story: Dr. Hyman opens by recounting his recent bike accident and past medical challenges, including six back surgeries, emphasizing his unique view as both doctor and patient.

  "I've healed pretty quick because I know what to do and I know how to recover and I'm going to teach you what that is." — Dr. Hyman (02:10)

• Body’s Natural Resilience: Even after significant setbacks—losing 25 pounds of muscle, unable to walk—the body is capable of incredible comeback with the right inputs and mindset.

2. Understanding the Science of Healing (06:00)

• Healing Is an Active Process: The body requires energy, nutrients, and an optimal environment to repair. Healing progresses through inflammation, tissue repair, and remodeling phases.
• Importance of Preventing Chronic Inflammation: Prolonged inflammation impedes healing, often connected to poor metabolic health (e.g., diabetes).

3. Nutrition as Medicine (11:00)

• Protein Intake:

  "Protein is what is the building blocks of your body... and people don't eat enough protein when they've had an injury." (12:20)

  • Increase by 20-30% during recovery (e.g., protein shakes, lean meats, whey protein).
• Anti-inflammatory Fats: Focus on omega-3s (salmon, sardines, walnuts, chia seeds).
• Micronutrients Needed for Repair: Collagen (with vitamin C), zinc, magnesium, vitamin D, B vitamins.
• Avoid Harmful Foods:

  "Ultra processed foods shouldn't be a part of your diet at all. Food isn't just fuel. It's basically information. It's medicine." (15:30)

4. Managing Inflammation (17:00)

• Let Acute Inflammation Run Its Course: Initially necessary for healing; suppressing it too early (e.g., excessive NSAIDs) can impede recovery.
• Techniques for Reducing Chronic Inflammation:
  • Normatec Boots: Lymphatic drainage to reduce swelling.
  • Heat and Ice: Use strategically—ice early, heat later.

  "I've been using these Normatec boots…my feet have just dramatically reduced by probably 70, 80% in swelling." (18:45)

• Natural Anti-Inflammatories: Omega-3s, turmeric/curcumin, ginger, and even breathwork.

5. Optimizing Mitochondrial Health (21:00)

• Why Mitochondria Matter: Cellular energy factories crucial for repair.
• Foundational Strategies: Sleep, hydration, minerals, nutritious food, omega-3s, regular movement, and minimizing alcohol.
• Advanced Therapies:

  "Laser therapy and red light therapy...can be incredibly helpful improving tissue repair, regeneration because they activate your mitochondria." (23:05)

  • Dr. Hyman notes faster healing on body parts treated with red light and laser.

6. Role of Movement and Rehabilitation (24:00)

• Move Early, Safely: Movement improves circulation and speeds healing—avoid complete rest if possible.
• Tailored Exercise: Adapt exercises to work around injury (e.g., ankle circles, gentle stretches, “writing the alphabet” with toes).
• Blood Flow Restriction Training: Used effectively for muscle activation and repair during restricted mobility.

7. The Critical Role of Sleep, Stress, and Nervous System Regulation (28:00)

• Growth Hormone & Recovery: Deep sleep triggers repair hormones.
• Stress & Cortisol:

  "Cortisol when you're stressed doesn't allow you to heal, actually makes your tissues break down." (32:10)

• Practical Tools: Breathwork, yoga nidra, non-sleep deep rest (NSDR), sunlight exposure, hydrogen baths, sleep hygiene.
• If you skip sleep and stress reduction, “your healing is going to stop.” (33:55)

8. Mindset and the Neuroscience of Recovery (35:00)

• Willpower Matters:

  "If you don’t believe you can heal and repair… nothing matters." (36:20)

• Positive Expectancy & Neurobiology:

  "The MRI shows…if you have belief that you're gonna heal, it activates your body's own pain receptors…that lowers your perception of pain." (37:40)

  • Optimism linked to better outcomes, fewer meds, and complications post-surgery.
• Consistency Over Perfection: Steady, daily progress like his 300+ gym sessions after surgery.

9. Supplements and Advanced Modalities (42:00)

• Foundational Supplements:
  • Omega-3s, vitamin C, magnesium, curcumin, whey protein, proteolytic enzymes.
• Specialized Support:
  • Consult professionals—physical therapy, acupuncture, advanced technologies (PEMF, peptides, lymphatic boots, hyperbaric oxygen).
• Recognizing When to Seek Help:
  • Escalating pain, swelling, loss of function, nerve symptoms, or lack of improvement.

10. Summary and Empowerment (45:00)

• Healing is not luck, it’s biology.
• "You are the CEO of your own health and every choice you make can move you closer to healing and vitality." (46:20)

Notable Quotes & Memorable Moments

• On Agency and Recovery:

  "You have far more power and agency than you realize." (01:00)

• On Nutrition:

  "Food isn't just fuel. It's basically information. It's medicine." (15:30)

• On Mindset:

  "If you have the expectation that you're going to get better, you're going to set into play an enormous pharmaceutical treasure trove, which is the pharmacy between your ears." (38:30)

• On Movement:

  "The goal isn’t to avoid movement. You want to use the right movement for your injury and you can work around it." (26:10)

• On the Science of Expectation:

  "When patients expected they were gonna get better, their outcomes improved regardless of the treatment type." (39:15)

Timestamps for Key Segments

• (00:43) Dr. Hyman’s personal injury stories and the body’s healing power
• (06:00) Healing as an active energy-intensive process
• (11:00) How to eat for optimal recovery—protein, healthy fats, micronutrients
• (17:00) Managing and leveraging inflammation
• (21:00) Mitochondria and advanced healing therapies (red light, lasers)
• (24:00) Safe movement and blood flow restriction training
• (28:00) Importance of sleep, stress management, nervous system health
• (35:00) The decisive role of mindset and optimism
• (42:00) Supplementation and professional support
• (45:00) When to seek medical help, empowerment recap

Takeaways for Listeners

• Healing after injury isn’t passive: It requires more than rest—nutrition, movement, sleep, and mindset are all active levers.
• Eat and supplement intentionally: Boost protein, healthy fats, key vitamins, and adapt supplements to support healing phases.
• Respect but manage inflammation: Carefully use natural and lifestyle tools to keep it in the healthy “just right” range.
• Move as much as safely possible: Tailor exercise to your injury, and use emerging tools like blood flow restriction if suitable.
• Prioritize sleep and calm your system: Invest in rest, nervous system regulation, and stress reduction practices.
• Harness the mind-body connection: Belief and positive expectation have measurable effects on biological recovery.
• Seek professional help when appropriate: Especially with unexplained pain, lack of progress, or nerve symptoms.

Dr. Hyman’s Office Hours series gives listeners not just tactical protocols, but a roadmap for embodying resilience. This episode makes clear—healing is within reach, guided by science and self-empowerment.