Office Hours: Practical Advice on How to Heal from An Injury

What It Covers

Dr. Mark Hyman shares his personal recovery protocols from multiple injuries and six back surgeries, detailing specific nutrition strategies, supplements, technologies, and mindset approaches that accelerate healing. He provides actionable steps to activate the body's regenerative systems through diet, movement, stress management, and emerging therapies like red light and peptides.

Key Questions Answered

• •Protein requirements during injury: Increase protein intake by 30% above baseline when recovering from injury or surgery. Hyman consumes 50 grams of goat whey protein daily in shakes with creatine and anti-inflammatory compounds. Protein provides essential building blocks for tissue repair, collagen formation, and muscle regeneration that the body cannot produce from other macronutrients during the healing process.
• •Strategic inflammation management: Early inflammation brings cytokines, stem cells, and repair signals to injury sites, but prolonged swelling delays healing. Use NormaTec lymphatic drainage boots for 30 minutes daily to reduce swelling by up to 80%. Avoid extended use of NSAIDs like ibuprofen, which can slow tissue remodeling. Balance inflammation with omega-3 fats, turmeric, and ginger rather than blocking it completely.
• •Mitochondrial activation for tissue repair: Red light therapy and laser therapy directly activate mitochondria to accelerate wound healing and tissue regeneration. Hyman used both technologies on facial injuries, which healed dramatically faster than untreated areas. These therapies increase cellular energy production needed for the intensive metabolic demands of repair. Athletes commonly use these modalities, and they are increasingly accessible for home use.
• •Movement protocols around injury: Begin gentle movement within 48 hours of injury to maintain blood flow and lymphatic drainage. Work around limitations rather than stopping activity completely. Use blood flow restriction training with lighter weights to activate muscle building when heavy lifting is not possible. Even simple exercises like ankle circles, pelvic tilts, or resistance band work maintain healing momentum without aggravating injuries.
• •Sleep and nervous system regulation: Deep sleep releases growth hormone, the primary repair hormone that activates tissue regeneration. Practice yoga nidra or non-sleep deep rest for 30 minutes daily to activate the parasympathetic nervous system, which increases blood flow, oxygenation, and healing capacity. High heart rate variability, measurable through Oura rings or similar devices, correlates directly with faster wound healing and fewer surgical complications.