Here’s the outline of this episode with Greg Potter: 

[00:00:10] Health Optimisation Summit.

[00:00:44] Podcasts: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health, with Satchin Panda, PhD; Kale vs Cow: The Case for Better Meat, with Diana Rodgers, RD.

[00:01:53] Stuart McGill on HumanOS podcast: How to Avoid or Improve Back Pain Podcast with Stuart McGill

[00:02:14] Greg on STEM-talk Podcast: Episode 136: Greg Potter Talks About Circadian Biology and the Importance of Sleep.

[00:02:31] Greg's history with back pain.

[00:03:07] Book: Low Back Disorders: Evidence-Based Prevention and Rehabilitation Third Edition, by Stuart McGill.

[00:07:05] Chronic back pain: prevalence and costs to society.

[00:09:42] Causes and types of lower back pain.

[00:18:53] Sports that increase risk of back pain.

[00:21:11] Physical Therapist Zac Cupples; Podcasts: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance and Airway Dentistry: What to Do When You Don’t Breathe Right At Night.

[00:22:18] Podcasts with Mike T. Nelson: 1, 2, 3, 4, 5 and Ben House: 1, 2.

[00:22:18] Prevalence of spinal stenosis without symptoms; Review: Deer, Timothy, et al. "A review of lumbar spinal stenosis with intermittent neurogenic claudication: disease and diagnosis." Pain medicine 20.Supplement_2 (2019): S32-S44.​

[00:23:29] Spinal degeneration with no symptoms, by age; Study: Brinjikji, Waleed, et al. "Systematic literature review of imaging features of spinal degeneration in asymptomatic populations." American journal of neuroradiology 36.4 (2015): 811-816.

[00:24:02] Nociplastic (nonspecific) pain.

[00:26:29] Psychological causes for pain.

[00:27:34] Lorimer Moseley on YouTube.

[00:28:51] Certified Strength and Conditioning Specialist, Zach Moore; Podcasts featuring Zach: Overcoming Adversity and Strength Coaching and Health Fundamentals: Movement and Exercise.

[00:33:36] Rates of low back pain in traditional cultures and early human species.

[00:37:13] 2015 study: Plomp, Kimberly A., et al. "The ancestral shape hypothesis: an evolutionary explanation for the occurrence of intervertebral disc herniation in humans." BMC evolutionary biology 15.1 (2015): 1-10.

[00:38:53] Difficulties in assessing and treating back pain.

[00:43:51] Stuart McGill; Backfit Pro.

[00:44:47] Abel Romero; Podcast: How to Avoid Chronic Pain, Improve Mobility and Feel 100% Confident in Your Lifting.

[00:46:11] Spine hygiene (i.e., how to give your lower back a break); moving well and often.

[00:50:53] Building spine stability.

[00:51:56] Stuart McGill's Big 3 Exercises.

[00:54:14] Bracing your spine when lifting things.

[01:02:06] Bracing with breath: Valsalva maneuver.

[01:03:22] Treatments that intervene with pain at the brain level.

[01:05:58] Mindfulness Based Stress Reduction (MBSR) vs Cognitive Behavioral Therapy (CBT) for low back pain; Study: Cherkin, Daniel C., et al. "Effect of mindfulness-based stress reduction vs cognitive behavioral therapy or usual care on back pain and functional limitations in adults with chronic low back pain: a randomized clinical trial." Jama 315.12 (2016): 1240-1249.

[01:06:17] Effects from MBSR are not sustained long term; Meta-analysis: Anheyer, Dennis, et al. "Mindfulness-based stress reduction for treating low back pain: a systematic review and meta-analysis." Annals of Internal Medicine 166.11 (2017): 799-807.

[01:07:18] The Mindfulness App.

[01:07:36] Russ Harris; Acceptance and Commitment Therapy (ACT).

[01:08:06] Pain Reprocessing Therapy; Study: Ashar, Yoni K., et al. "Effect of pain reprocessing therapy vs placebo and usual care for patients with chronic back pain: a randomized clinical trial." JAMA psychiatry 79.1 (2022): 13-23.

[01:10:48] Relationship between low back pain and sleep problems.

[01:11:38] Insomnia comes before back pain; Study: Agmon, Maayan, and Galit Armon. "Increased insomnia symptoms predict the onset of back pain among employed adults." PLoS One 9.8 (2014): e103591.

[01:12:02] Treating insomnia can help with pain; Transdiagnostic sleep and circadian approach, Allison Harvey and Daniel Buysse.

[01:12:29] Cognitive Behavioral Therapy for Insomnia (CBTI); Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia.

[01:13:18] Mattresses, pillows, and sleep positions for sleep quality and musculoskeletal support.

[01:19:04] Nutritional considerations for pain.

[01:20:24] Intramuscular vitamin B12 for back pain; Study: Rooijakkers, Johanna M. "Intramuscular Vitamin B12 Injections for Treating Chronic Low Back Pain." (2014).

[01:20:57] Effects of weight loss interventions on low back pain; Systematic review: Chen, Lu Hsi, et al. "The effectiveness of weight loss programs for low back pain: a systematic review." BMC Musculoskeletal Disorders 23.1 (2022): 1-14.

[01:22:27] Impact of supplements on different kinds of back pain.

[01:22:42] UC-II collagen, hydrolyzed collagen, ginger.

[01:25:10] Palmitoylethanolamide (PEA) - Levagen.

[01:26:06] Meta-analyses on effects of PEA for pain reduction: Einaudi, Via Luigi, and Giustino Varrassi. "Palmitoylethanolamide, a special food for medical purposes, in the treatment of chronic pain: a pooled data meta-analysis." Pain Physician 19 (2016): 11-24 and Artukoglu, Bekir Berker, et al. "Efficacy of palmitoylethanolamide for pain: a meta-analysis." Pain Physician 20.5 (2017): 353-362.

[01:26:49] Protein, creatine monohydrate, vitamin D3, glucosamine sulfate.

[01:27:34] Glucosamine may not be effective; Study: Wilkens, Philip, et al. "Effect of glucosamine on pain-related disability in patients with chronic low back pain and degenerative lumbar osteoarthritis: a randomized controlled trial." Jama 304.1 (2010): 45-52. 

[01:27:47] Glucosamine + chondroitin + msm, low efficacy for pain reduction; systematic review: Stuber, Kent, Sandy Sajko, and Kevyn Kristmanson. "Efficacy of glucosamine, chondroitin, and methylsulfonylmethane for spinal degenerative joint disease and degenerative disc disease: a systematic review." The Journal of the Canadian Chiropractic Association 55.1 (2011): 47.

[01:28:21] Glucosamine is associated with fewer cardiovascular events and less mortality; Study: Ma, Hao, et al. "Association of habitual glucosamine use with risk of cardiovascular disease: prospective study in UK Biobank." bmj 365 (2019).

[01:28:35] Glucosamine is associated with reduced all-cause mortality: King, Dana E., and Jun Xiang. "Glucosamine/chondroitin and mortality in a US NHANES cohort." The Journal of the American Board of Family Medicine 33.6 (2020): 842-847.

[01:28:59] Malcolm Kendrick; Book: The Clot Thickens: The enduring mystery of heart disease; Podcasts with Dr. Kendrick: 1, 2, 3.

[01:31:23] Work with Greg: gregpotterphd.com. @gregpotterphd on social media.

[01:32:28] Simon Marshall; Podcast describing SEEDS approach: Nudge Tactics for Performance and Health.

[01:33:00] Kanban board; Trello.