Kyler Brown, a sports rehab chiropractor and co-founder of the training program 10 Squared, dives into injury prevention and recovery tailored for every life stage. He discusses how overlooked movement patterns can lead to chronic issues and presents a framework for personalized rehab strategies. The psychological aspects of recovery, particularly fear and mental barriers, are also explored. Kyler emphasizes the importance of individualized treatment plans, engaging stories, and actionable tools for long-term health and performance.
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Peter's Shoulder Prehab Success
Peter Attia's personalized prehab strengthened his shoulder muscles before surgery to improve stability and recovery.
Early mobilization post-surgery with no sling was enabled by strong rotator cuff muscles, defying traditional rehab methods.
insights INSIGHT
Training for the Marginal Decade
The marginal decade is when physical capacity matters most for quality of life.
Long-term training should prioritize durable strength and movement precision to enjoy aging fully.
insights INSIGHT
Youth Masks Movement Flaws
Youth can mask poor movement patterns due to better tissue quality and adaptability.
Injury often stems from unnoticed dysfunctional movement compounded by insufficient capacity.
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Kyler Brown is a sports rehab chiropractor who specializes in injury recovery, pre- and post-surgical rehabilitation, and guiding clients from rehab back to peak performance. As co-founder of the private training program 10 Squared alongside Peter, Kyler shares his approach to injury prevention and performance optimization—highlighting how overlooked movement patterns can quietly lead to chronic issues over time. He outlines a practical framework for assessing and treating individuals, highlights the importance of understanding movement dynamics and asymmetries, and discusses personalized rehab strategies through real-world case studies. The conversation also explores the psychological side of recovery, including the role of fear and mental barriers in rehabilitation. Kyler shares actionable tools to evaluate movement patterns and implement training strategies that support long-term strength and health.
A companion video series demonstrating exercises for common problem areas—such as the lower back, neck, shoulders, and knees—is available exclusively to subscribers on the show notes page.
We discuss:
The personalized rehab strategy for Peter’s shoulder surgery that sparked creation of a training program called 10 Squared [3:00];
Training for the marginal decade: why precision and purpose are essential for quality of life [11:00];
The Centenarian Decathlon: how training for long-term capacity enhances both current and future quality of life [18:00];
How the shortcomings of conventional rehab and performance systems led to the creation of 10 Squared, a personalized training model focused on long-term physical capacity and individualized care [23:45];
Case study: how personalized assessment and treatment at 10 Squared helps uncover the root causes of injuries [31:00];
The role of the “core” in movement and injury prevention, and the importance of training stability before strength [40:15];
The layered assessment process used at 10 Squared to determine whether a person is ready to perform dynamic movements [47:45];
Case study: the rehab plan designed to treat a hamstring injury while preserving fitness and preventing reinjury [51:45];
Training approach for clients with minimal training history: risk reduction, habit-building, and long-term consistency [55:30];
How to train foot reactivity, tendon resilience, and explosive capacity in a safe, progressive way [1:00:00];
Peter’s foot and ankle pain: how to diagnose, treat, and strengthen the lower extremities [1:04:15];
How fear and perception influence recovery, what drives back pain, and when to choose surgery vs. treatment [1:13:15];
Could AI and app technology eventually deliver an individualized rehab and training experience? [1:22:30];
Kyler’s professional evolution from traditional chiropractic care to a degree-agnostic, performance-based rehab philosophy [1:25:00];
How 10 Squared provides precision rehab and training in a remote format [1:30:30];
How Peter resolved a severe back pain flare-up using DNS-guided isometric exercise instead of passive treatments [1:33:15];
How to identify and treat common joint pain (neck, back, knee, shoulder) using a rehab framework that strengthens supporting structures and helps avoid surgery [1:39:00]; and
The Peter Attia Drive 