Notes on Recovery,
Nutrition & Performance
A monthly dispatch from the practice — translating current research in orthopedics, metabolic health, and exercise science into practical guidance you can use.
From the Archive
10 articlesBPC-157 and Peptide Therapy: What a Surgeon Thinks About the Most Talked-About Recovery Compound
I want to do something different this month. For the past nine months, I've been focused on evidence-based fundamentals — protein, sleep, anti-inflammatory eating, exercise.
Losing Fat When Your Joints Hurt: The Smart Exercise Framework for Arthritis Patients
Here's the frustrating catch-22 I hear from patients constantly: they need to lose weight to reduce joint pain, but their joint pain makes it hard to exercise enough to lose weight. It feels like a trap, and for many people it becomes a self-reinforcing cycle of inactivity, weight gain, worsening pain, and further inactivity.
Anti-Inflammatory Supplements: What the Evidence Actually Supports
The supplement industry is a 50-billion-dollar business built substantially on hope, clever marketing, and the fact that most people don't have the time to read the actual research. I've said before that I'm not a supplement salesman — I recommend almost nothing.
Blood Sugar 101: How What You Eat Affects Your Energy, Your Inflammation, and Your Joints
Last month I talked about the downstream consequences of excess body fat — how visceral fat drives blood pressure, insulin resistance, and joint inflammation. This month I want to go one level deeper and explain the mechanism that connects your meals to all of that: blood sugar regulation.
The Hidden Cost of Excess Body Fat: What It's Doing to Your Blood Pressure, Your Insulin, and Your Joints
I want to have an honest conversation this month about body fat — not from a cosmetic standpoint, but from a physiological one. As an orthopedic surgeon, I see the downstream consequences of excess body fat every single day, and most patients have no idea how many of their problems trace back to it.
Strength Training for Joint Health: How to Build Muscle Without Destroying Your Joints
If you've been following along since Month 1, you've built a strong nutritional foundation — adequate protein, an anti-inflammatory diet, optimized sleep, and Zone 2 cardiovascular training. This month I want to add the piece that most of my patients are either afraid of or doing wrong: strength training.
Zone 2 Training: The Most Important Exercise You're Probably Not Doing
When patients ask me what kind of exercise they should be doing for long-term health, most of them expect me to talk about lifting weights or running. Those have their place.
Sleep: The Most Powerful Recovery Tool You're Probably Not Using
I want to talk to you about something that is free, available every night, and more powerful than any supplement I can prescribe — and yet most of my patients are chronically underusing it.
Fighting Inflammation From the Inside Out: What the Evidence Actually Says
Every week I sit across from patients who are doing everything right — going to physical therapy, losing weight, cutting back on activity — and they still hurt. They're inflamed, their joints are angry, and they want to know what else they can do.
Protein: The Most Underrated Tool in Your Recovery
Every week in my clinic, I meet patients who have done everything right — they showed up for physical therapy, they pushed through the discomfort, they followed the post-op instructions to the letter. And yet their recovery is slower than it should be.
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A consultation brings the research in these articles to your specific situation — your imaging, your history, your goals.