Pain, Performance, and Porrada
Nicholas Smith
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Recent Episodes
Have IG Coaches Lost Their Way?
A viral clip from an in-house tourney set my feed on fire. Hot takes, pile-ons, even people calling someone’s employer. At the same time, coaches with big followings were green-screening each other…
Some Grapplers Are Not Built for This
Today I dig into the gap between what we say we want (win tournaments, get pain-free, get stronger) and what we’re actually willing to do daily. Most athletes obsess over the finish line and ignore…
The PT Model Is Evolving (and Why AI Can’t Coach Your Chaos).
In this episode of the Pain, Performance & Porrada Podcast, I lay out why the traditional, insurance-driven PT model fails combat athletes—and what the modern, tech-enabled, human model looks…
Protect Ya Neck!
“Protect Ya Neck” isn’t just a Wu-Tang anthem—it’s every grappler’s daily reality. In this episode of Pain, Performance & Porrada, Dr. Nick explains why the cervical spine is the most abused (and…
Kids Pans Recap: Burn Out in Youth Sports
Kids Pans: the biggest youth Jiu-Jitsu event in the world, just wrapped, and nearly every youngster Dr. Nick trains medaled. Yet their laser-focused grind reminded him of a hard truth: early success…
I want to teach at your Gym
After nearly 20 years of one-on-one rehab and strength coaching, I has fallen in love with running on-site “longevity” seminars for Jiu-Jitsu academies. Unlike flashy technique clinics, these events…
I have Sleep Apnea
Nearly every grappler I work with says they “know” sleep matters—yet almost all are underslept, inconsistent, or just wrecked by late screens, caffeine abuse, or night-shift life.In this episode of…
Eat your Damn Protein
In this “P for Protein” installment of Pain, Performance & Porrada, Dr. Nick unboxes four new Legion whey flavors and uses the moment to tackle every grappler’s most-ignored macro. If you’re…
Get Out of Your Own Way Before it Ends Your BJJ Career
Episode SummaryIn this punchy solo episode, Dr. Nick tackles the “quick-fix” fantasy that keeps injured grapplers stuck. If you’ve spent years rolling through pain, five minutes of mobility or the…
Father's Day Recap: Leading as Men
Fresh off Father’s Day, Dr. Nick reflects on what it means to lead by example—on and off the mats. Watching his own dad soften with his granddaughter sparks a wider conversation about how parents,…
Do you have a Rehab Coach, or a Rehab Cheerleader?
In this deep dive of Pain, Performance & Porrada, Dr. Nick pulls back the curtain on the less-glamorous side of rehab: the moment when early excitement fades and real life—work deadlines, family…
Information Overload is Killing your Rehab Progress
Episode SummaryOn this week’s Pain, Performance & Porrada, Dr. Nick tackles the “information overload” epidemic plaguing injured grapplers. From fear-mongering social posts to well-meaning—but…
The Future of Grappling Sports: My Seminar Experience at World Team Training Center
In this episode of Pain, Performance & Porrada, I break down my recent seminar at World Team Training Center (WTTC) in Van Nuys, CA—a cutting-edge facility that fuses wrestling mats, strength…
Stop Taking Injury Tips from Perpetually Banged-Up Grapplers
In this episode, I talk about the mindset around getting injured in Jiu Jitsu. Some older grapplers say you should keep quiet when you feel pain. They think saying “I’m hurt” makes you weak. Not only…
TRT Chronicles Part II: How Blood Work Can Save your Life
Before I began TRT, I felt tired all the time and my mind felt cloudy. In this episode, I talk about those hard days and what pushed me to get help.Many people think TRT is just an easy way to look…
Physical Therapy Red Flags for Combat Athletes: Don't Get Screwed!
In this episode, I talk about what helps physical therapy work best for fighters like me who do Jiu Jitsu and wrestling. I explain why you need a therapist who truly knows your sport—not just someone…
How to (Scientifically) Train BJJ Around your Injuries
Ever hurt yourself and wonder, “How much can I train now?”In today’s show I explain how to get back on the mats step by step without making your injury worse.what “load” means (it’s just how hard you…
White Belt Guide to Strength Training for Jiu-Jitsu
This episode is to give the foundations of how to build a well structured Strength Program tailored for BJJ. I dive into different categories of importance and what should be included, as the…
Healthcare is Failing the Grappling Community
This episode I dig into the negative effects of nocebo language—phrases that convey negativity and hopelessness—often encountered by grapplers and combat athletes seeking help for injuries.I talk…
Stop Gassing Out: How to Scientifically Build Cardio for BJJ
Cardiovascular fitness is a crucial yet often misunderstood component in the training regimen of grapplers. I dive into the common misconception that hard sparring is enough for optimal mat…
Frequently Asked Questions
Pain, Performance, and Porrada has published 36 episodes since January 2025, covering topics in Education, Health & Fitness.
Pain, Performance, and Porrada is currently dormant with new episodes weekly. Average episode length is 13m.
