The Code: A Guide to Health and Human Performance: Recent Episodes
Dr. Andrew Fix
Welcome to The Code, where we give you the guide to living the ultimate human life.
Join your hosts Dr. Andrew Fix and Dr. Chris Robl as they deep dive into the key areas that drive our health and wellness, from sleep to nutrition to movement to community and relationships. Listen in as they interview fitness professionals, athletes, and other industry experts and hear how they implement these strategies into their own and clients’ lives.
If you are ready to crack the code on health and human performance, this show is for you.
Mental performance coach Stacy Ingram reveals why teen athletes with the most talent still hit a wall when they haven't trained the mental side.
Talent gets an athlete to the starting line, but mental toughness is what decides who's still standing at the finish. Dr. Andrew Fix sits down with Stacy, founder of Catalyst Mental Performance, to explore why so many young athletes build their entire mindset around results and what happens when injury, a slump, or the end of a season pulls that identity out from under them.
Ingram breaks down her IGNITE framework and explains why the difference between coaching and therapy matters more than most people realize. She and Fix dig into a question worth sitting with: what actually happens in your brain and body when the pressure is highest, and are you training for that moment or just hoping to survive it?
From free throw lines to final exams to high pressure moments at work, the conversation makes a compelling case that nervous system regulation and self-talk are skills, not personality traits. Ingram also gets honest about the gap between wanting to change and being ready to do the work, and what parents and coaches can do to spot the difference.
Whether you coach athletes, raise one, or just want to perform better under your own version of pressure, this episode offers a practical look at what separates those who thrive under pressure from those who crumble.
Quotes
- "Without the sport or like a big job you might have had or a career, if you don't know who you are as a person, you take that away and all of a sudden you have this huge gap of confidence because what made you you, at least in your mind, is gone." (12:54 | Stacy Ingram)
- "Therapy is really all about sort of how did you get here and looking a little bit more backwards, where coaching is all about how do like you're here, no matter how you got here, how do we move you forward?" (20:01 | Stacy Ingram)
- "We often aren't playing our best game when we're only focused on the score. And again, it doesn't mean we don't always want to win. Of course we want to win. But we want to do the things that give us the best chance." (34:37 | Stacy Ingram)
- "If you do nothing or implement nothing I teach you, nothing will change." (49:36 | Stacy Ingram)
- "Being intentional about our actions and our life instead of just letting things happen to us, kind of guiding that path and how we do that ourselves intentionally versus letting other people pick and choose it for us." (54:23 | Stacy Ingram)
Connect with Stacy Ingram:
Visit the Catalyst Mental Performance Website
Follow the Catalyst Mental Performance on Facebook
Stacy Ingram is a dedicated Mental Toughness coach specializing in empowering young
athletes and performers to overcome the invisible barriers that often hinder their performance. With a focus on the mental side of the game, her programs are designed to equip athletes and performers with the cognitive tools and resilience needed for success both in sports/the arts and in everyday life.
Programs are also available for teams, coaches, and parents. In addition, she coaches
business leaders in Peak Performance, Team Dynamics, Change Management, Leadership,
Culture, and more.
In addition to Stacy's 30-year business career, she has specialized training in Mindset
Coaching, Positive Psychology, the High Sensitivity Trait, Neurolinguistic Programming (NLP), Positive Intelligence (PQ), Neurofeedback and Hypnotherapy.
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Dr. Andrew Fix pushed his body through a full HYROX simulation in the Colorado heat and walked away with a hard lesson about pacing that every first-timer needs to hear before race day.
What happens when a plan built on paper meets an actual clock, real heat, and eight stations back-to-back? Andrew found out firsthand at a HYROX simulation held with the team from CrossFit Falcon View. He went out too fast on the ski erg, a decision that cost him on the run that followed, and the pattern repeated throughout the event. Running makes up the majority of HYROX, and it rarely happens on fresh legs, so Andrew breaks down why compromised running deserves a real spot in training plans rather than an afterthought.
Fueling gets its own moment too. A single gel packet, taken with intention rather than panic, made a measurable difference in how he handled the back half of the event. Preparing for something he'd never done before came down to one move. Run the simulation, feel the heart rate spike, and test the fueling strategy before it counts on race day.
He also gets honest about the discomfort of pushing into unfamiliar territory and admits the experience left him humbled about what he thought he knew going in. HYROX rewards people who compete against their own benchmark rather than the person next to them. His finishing time now becomes a marker to measure against and learn from, not a number to chase blindly. For anyone eyeing a HYROX event this year, this episode offers a real look at what preparation actually demands.
Quotes
- "Make sure you do a simulation. Get yourself prepared for what the actual race environment is going to feel like rather than showing up on race day." (13:25 | Dr. Andrew Fix)
- "You need to practice fueling on some of these longer runs because you're going to have to fuel on these race days." (14:07 | Dr. Andrew Fix)
- “You're comparing yourself against your own thing. It doesn't have to be you competing with other people. It's you competing with you.” (16:18 | Dr. Andrew Fix)
- "No matter how fit you are, this can still make you feel extremely exhausted." (16:51 | Dr. Andrew Fix)
- "It's all part of the learning curve and pushing yourself outside of your comfort zone and doing something that challenges you at the end of the day." (17:10 | Dr. Andrew Fix)
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Podcast production and show notes provided by HiveCast.fm
Dr. Andrew Fix once called HYROX dumb, so why did he sign up for the hardest fitness competition of his life anyway?
Dr. Andrew Fix records this episode from the parking lot of REI's Denver flagship, prepping for a Run Denver Day event, and uses the moment to talk through his decision to race HYROX this November. He breaks down what the competition actually involves: eight one-kilometer runs split by eight functional stations, sled pushes, wall balls, rowing, and more, all standardized across every city in the world. That global consistency is part of what has turned HYROX into one of the fastest-growing fitness competitions anywhere, but Andrew spends most of the episode on something bigger than the race itself.
What happens to your training when nothing is on the calendar? He argues that a real goal, with a real race date attached, changes the entire relationship between effort and motivation. He's honest about the parts of HYROX that make him nervous, including how his legs will hold up during the final wall ball station, and he treats that uncertainty as useful rather than something to avoid. Stress and discomfort, he says, are the stimulus for growth.
So what's your version of HYROX? Andrew makes the case that the specific challenge matters far less than the fact of having one. A half marathon, a 14er hike, a dance recital, a fitness show. The finish line matters less than the discipline required to get there and the person you become along the way.
Quotes
- "We all benefit from having some sort of a goal, some sort of a thing on the calendar." (04:17 | Dr. Andrew Fix)
- "It doesn't matter what the thing is. What matters is that when we have something that's on the calendar, it gives us something to work towards. It gives us a light at the end of the tunnel and it gives us a why." (05:07 | Dr. Andrew Fix)
- "When we can train with purpose or train on purpose for something, it keeps us motivated." (05:24 | Dr. Andrew Fix)
- "Get out there and do the thing. Put yourself in a scenario that makes you a little bit uncomfortable because we know that stress and discomfort is the stimulus for growth." (15:04 | Dr. Andrew Fix)
- "The real benefits can come from the journey of how you got there." (15:36 | Dr. Andrew Fix)
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Running won't outrun your trauma, and therapist Don Harris explains why the fastest people at the finish line are often the ones still carrying the most weight.
Don Harris has built a practice and a run club around the same idea: movement helps, but connection does the deeper work. As a therapist who works with both teenagers and adults, he's learned that the question "What's wrong with you?" rarely gets anyone anywhere. "What happened to you?" does. That shift shows up everywhere in this conversation, from how he counsels students to how he built Embrace the Pace, the Denver run club he founded around self-love, wellness, community, and movement rather than pace times.
What happens when you stop treating exercise as an escape hatch and start treating it as one piece of a bigger picture? Don and Andrew dig into that question from a few angles, comparing the pull of running with others against the clarity that comes from running alone, and asking why the best ideas seem to show up mid-run. If you had to shop around for a therapist the way you'd shop for any other provider, would you settle for the first opening on the schedule, or would you hold out for someone you actually connect with?
The conversation closes on Embrace the Pace's upcoming Run for Denver Day, a free community event on July 20th built to bring Denver's run club scene and wider wellness community together in one place, no matter your club or your pace.
Quotes
- "Life happened to you. And because life happened to you in a certain way, you're navigating it in the way that you navigate it." (18:41 | Don Harris)
- "When are you going to stop running from it and start running towards it? Because it's going to continue to chase you because our body stores everything, whether we acknowledge it or not, whether we talk about it or not, our body is storing all the experiences that happens to us. And while we're running from things, more experiences are happening to us. And so then it becomes the question of do you want to live a heavy life or a light life?" (21:24 | Don Harris)
- "Don't just go to a therapist just because they're a therapist. It's 80% connection, relationship rapport, 20% modality of whatever that therapist is using. It doesn't matter how good the therapist is, whatever they specialize in, can you connect with them?" (23:47 | Don Harris)
- "This version of yourself has value. It has meaning, it is worth something. And I say when you know your worth, then you add tax to that." (53:31 | Don Harris)
- "I always tell people we start and end at the same place, no matter how fast you get there... The pace doesn't matter. You got up, you moved your body, you accomplished something. That is a win." (54:20 | Don Harris)
Links
Connect with Don Harris:
Instagram: https://www.instagram.com/iamdondreharris/
Embrace the Pace: https://www.instagram.com/embracethepace.runclub/
DonDre 'Don' Harris, MSW, SWC, is a trauma-informed therapist, school social worker, and community leader passionate about helping people reconnect with themselves and others. Drawing from Acceptance and Commitment Therapy (ACT), mindfulness, and strengths-based approaches, he creates spaces where authenticity, healing, and growth can thrive.
Outside of the therapy room, Don is an ultrarunner and founder of Embrace the Pace: Run Club, where he uses movement as a tool for building community, resilience, and belonging. He believes that every mile, like every step in healing, is an opportunity to embrace the journey rather than rush the destination. Through his work, Don is committed to making mental health and the outdoors more accessible, inclusive, and transformative for all.
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What happens to your identity the day you can no longer do the thing you built it on?
Dr. Andrew Fix reflects on a recent 5K to explore a question most people avoid. Are you measuring your worth against a version of yourself that no longer exists? He breaks down why running a race and comparing the result to an old personal record ignores everything that has changed along the way, from injuries and surgeries to the demands of raising a family. A little perspective changes the whole picture.
The conversation moves beyond running into something bigger. Why do so many people introduce themselves through a job title or a sport they used to play? Dr. Fix shares an analogy he loves, building your identity on a single role or activity is like standing on a football. It feels solid until the moment it isn't.
He also calls out a pattern he sees constantly in his practice. People say they used to play softball or throw the ball with their kids, but their shoulder or knee stops them now. Is that really the injury talking, or is it easier to hide behind an old identity than to do the work required to reclaim it?
This episode is a challenge to stop living through who you were and start paying attention to who you're becoming. What would change if you answered "What do you do?" with something other than your job?
Quotes
- "Are you still living in the past, holding on to the things that you used to do and the person that you used to be? Or are you focused on who you are today and the person that you're becoming?" (00:34 | Dr. Andrew Fix)
- "We should lead with who we are and what we're becoming now. And we should also not try to have our identity wrapped up necessarily in the things that we do." (04:07 | Dr. Andrew Fix)
- "If you try to build your life foundation on top of a football, like on a football, that is a very wobbly foundation to try and stand on." (04:27 | Dr. Andrew Fix)
- "If your identity is wrapped up in I am this thing that I do, I am a football player, then that's going to be a very difficult thing when that is stripped away from you, however that happens." (05:32 | Dr. Andrew Fix)
- "That's also one of these same things where you're holding on to an identity of something that you're not, in a way, potentially because you're afraid of the truth." (07:28 | Dr. Andrew Fix)
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Ben Braverman dropped from 240 pounds and a couple of prescriptions to a sub-3:40 marathon, and he says the real transformation happened somewhere between his ears.
Ben joins Dr. Andrew Fix to talk about what actually changes when someone moves from the far end of the wellness spectrum toward something closer to optimization. His story starts with running for beginners in its truest form: a guy on a treadmill who couldn't run a mile, slowly building toward a marathon a few years later. The physical numbers are real: weight loss, a faster marathon, and blood pressure readings that finally started moving in the right direction. But Ben keeps circling back to something harder to quantify. He calls it mental clarity, the sense that decisions got easier, stress got more manageable, and his work and relationships improved almost as a side effect of taking care of his body.
What does it actually feel like to operate without a constant mental fog? And how much of that fog do most people simply accept as normal because they've never known anything else?
The two also dig into why personal growth rarely moves in a straight line. Ben's second year of running was slower than his first, and a coach's advice to celebrate small wins kept him moving forward when the personal records stopped coming. Andrew frames health less as a finish line and more as seasons of pushing and pulling back, a pattern borrowed from how elite athletes train and recover. Underneath all of it sits one quiet but stubborn idea: consistency, not intensity, is what actually moves people from the left side of the spectrum to the right. The conversation touches on nutrition, sleep, and the discomfort that seems to accompany any real change, landing on a simple idea: the gap between feeling okay and feeling genuinely well might be smaller than most people think.
Quotes
- "For someone that's never really felt fit, you're always a little tired because you're eating poorly. You're always a little fatigued." (16:07 | Ben Braverman)
- "You don't need to be running forty, fifty, sixty miles a week, lifting four to five times a week, cold plunging five times a week, hot yoga three times a week…If you get out there and you run for 30 minutes four times a week, and getting some resistance training two times a week, you probably will see changes if you're on that left side of the spectrum." (23:41 | Ben Braverman)
- "If you don't have a coach, you should. I would give it a shot. If you're trying to get faster or just trying to accomplish something, it's helpful to have that expert." (50:42 | Ben Braverman)
- “I feel like I process stress better. And I think that's a byproduct of mental clarity. Being able to process the down days." (43:41 | Ben Braverman)
- "If you know somebody that's struggling with fitness, like I was on the left side of the spectrum, send them this pod, because you can transform even much later in life." (53:55 | Ben Braverman)
Connect with Ben Braverman:
Connect with Ben on LinkedIn
The In Good Order Podcast with Ben Braverman
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The real test of motivation begins in the morning when life gives you another reason to quit.
Motivation, drive, and aging all meet in one honest question. What keeps you moving when your body feels different, the news is hard, or the next step feels heavier than usual? In this episode of The Code, Dr. Andrew Fix reflects on a conversation with a client who felt discouraged after receiving difficult medical updates, and that conversation led to a larger discussion about resilience and the deeper reasons we keep showing up for our health.
Andrew talks about the difference between outside pressure and internal drive. A coach, a goal, or a desired outcome can help for a while, but lasting motivation usually comes from something more personal. Maybe you want to stay active with your kids or grandkids. Maybe you want to travel with your spouse. Maybe you want to age with strength, independence, and energy. What reason feels strong enough to bring you back on the days you would rather stop?
This episode reframes exercise as part of protecting quality of life. Strength, mobility, reaction time, muscle mass, and resilience all shape how fully we get to live as we age. Healthspan matters as much as lifespan, and progress can be small without being meaningless. The goal is to keep taking the next step toward the life you still want to participate in.
Quotes
- “What is there as your guiding light, your true north on your compass? What keeps you motivated to wake up the next day and keep going?” (02:02 | Dr. Andrew Fix)
- “If you can find what we call an internal motivator, something that is within you, something that you are interested in, something that you want, as opposed to something external…That's what's going to help you get there.” (03:17 | Dr. Andrew Fix)
- “I ask you to come back to deeper meaning, what is the why? What is the purpose that you're doing this for?” (07:20 | Dr. Andrew Fix)
- “We're not trying to reach the top of the staircase in one step. We're just trying to reach the next step. And the next step in the next step.” (10:59 | Dr. Andrew Fix)
- “Whatever you have to do today that is challenging you, I hope you think deep about what motivates you to keep going and use that encouragement to help you push through.” (11:18 | Dr. Andrew Fix)
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Red and near-infrared light may be the most underestimated recovery tool in your environment, and the science behind what it actually does inside your cells is far more compelling than the wellness industry gives it credit for.
Scott Chaverri didn't set out to build one of the leading red light therapy companies in the country. He was a burnt-out caregiver looking for anything that would help him sleep and function after two years of watching his son fight cancer. He found red light therapy in 2017 and noticed real changes. When the price of adding more panels shocked him, he decided to build his own. Mito Red Light did a million dollars in sales its first year.
The science behind photobiomodulation is worth understanding. Red and near-infrared wavelengths penetrate several centimeters into the body and act directly on the mitochondria, accelerating ATP production and triggering downstream effects that include better circulation, reduced inflammation, and a meaningful boost in cellular melatonin. A study on elite female basketball players found serum melatonin levels rose 67% after a single 30-minute session, which lines up with the number one piece of feedback Mito receives from customers: better sleep. Scott's broader argument reframes the whole conversation too. Modern humans spend roughly 93% of their time indoors, and much of what red light therapy accomplishes is correcting a light deficiency most people don't know they have. For the biohacking crowd chasing marginal gains, that reframe matters.
Dr. Fix brings a clinician's perspective throughout, connecting photobiomodulation to the laser and dry needling work at PhysioRoom and asking the questions practitioners actually want answered: dosing, distance, timing, device selection, and when a panel outperforms a mask. The episode also gets into the single biggest reason people return their devices without ever giving them a real shot, and it has nothing to do with the technology.
Quotes
- “Modern humans have very indoor lifestyles and they're sunlight deficient." (08:44 | Scott Chaverri)
- "If the cells have more energy at their disposal, they can do their jobs better. And so theoretically, any cell that has mitochondria, which is every cell in the human body except red blood cells, has the potential to benefit from exposure to these wavelengths of light due to that increased ATP production." (11:36 | Scott Chaverri)
- "We're spending 93% of our time indoors. And so when they correct the deficiency, they notice that they're feeling better, they sleep better, whatever the case is." (09:01 | Scott Chaverri)
- "We just giving it a little bit more energy so it can do its job. It knows what to do. Just have to give it what it needs." (21:50 | Scott Chaverri)
- "The sun rises. We're meant to get copious amounts of red and infrared light at dawn. It's the reason why the sky is red at sunrise and sunset, because that's the only wavelengths that are reaching us. And so that is like the signal to wake up." (1:01:40 | Scott Chaverri)
Connect with Scott Chaverri:
Visit The Mito Red Light Website
Red Light Therapy (@mitoredlightofficial)
Scott worked for several Fortune 500 companies, in the business services, medical device, financial services and ecommerce industries. Having dealt with health challenges in childhood and early adulthood, Scott has always been passionate about all things health and wellness. Constantly learning, tinkering and evolving, his goal is to build Mito Red Light Inc into a preeminent health and wellness company empowering people with tools and information to optimize their performance and maximize their health spans.
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That tight hamstring you've been stretching might be your nervous system asking for something else entirely.
When pain shows up in one place, the source is often somewhere else. Dr. Andrew Fix walks through a real patient case from Physio Room where a woman who was experiencing persistent pain in her hamstring had been doing what most people do: stretching it out and hoping mobility work would eventually help. The sciatic nerve originates from the lowest nerve roots of the lumbar spine, and when those roots get irritated, the nerve signals the hamstring to hold protective tension. What feels like tightness is the nervous system protecting itself. Stretching works against that response.
In many cases like this one, the root cause is a lack of spinal stability. Without adequate muscular control around the pelvis and lumbar spine, gravity loads the vertebral joints and compresses the nerve roots every time you sit or stand. Dr. Fix explains how positional testing revealed exactly this pattern: her hamstring tested pain-free lying down but reproduced symptoms seated. When she was cued to engage her deep core before repeating the painful test, symptoms dropped roughly 70% without a single hands-on intervention. The muscle was the same. The spinal load was not.
How often are people chasing mobility and flexibility when the real missing ingredient is stability and control? Dr. Fix makes the case for thorough assessment before any treatment begins, and offers a clear signal to watch for: if a practitioner skips the diagnostic work and goes straight to treating what you describe, it is worth getting a second opinion.
Quotes
- "Nerves are like electrical cords. They don't enjoy being tugged on." (04:25 | Dr. Andrew Fix)
- "Your body's trying to have this protective mechanism, we're trying to stretch and take it away, and we're not necessarily helping ourselves out. We're temporarily relieving symptoms, but we're not addressing the real issue at hand." (04:40 | Dr. Andrew Fix)
- "When you have a lack of stability, what you cannot do is you cannot stretch it away. Because stretching doesn't give you stability. Stability is like strength and control, your ability to control the joints and the tissues while you're going through movement." (05:20 | Dr. Andrew Fix)
- "It hurts when there's no stability being created for the spine. But it doesn't hurt or doesn't hurt nearly as much when we do create some stability for the spine." (11:17 | Dr. Andrew Fix)
- "They shouldn't be just starting to treat something before they've really done a thorough assessment to know what they need to treat in the first place." (13:54 | Dr. Andrew Fix)
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The secret to staying consistent might be hiding in your backyard.
Most people quit their fitness routines not because they lack discipline, but because progress is invisible in the short term. We live in a world wired for instant gratification, and when weeks of hard work in the gym produce no visible results, that invisibility is defeating. Yard work offers a useful contrast. Pull a weed, see the bare ground. Mow a strip of lawn, see exactly what you've covered. The feedback is immediate, and that immediacy does something powerful for motivation.
Dr. Andrew Fix uses that observation as a jumping-off point for a bigger question: how do you stay motivated when the progress you're working toward won't show up for weeks or months? His answer has less to do with willpower than with learning to notice smaller signals along the way. What went right today, even if the day itself felt like a loss? What did you learn from the thing that didn't work out? The people who eventually reach their goals tend to be the ones who get good at asking those questions rather than waiting for a big win to validate the effort.
The episode is a good reminder that consistency isn't a personality trait. It's a practice, and part of that practice is training yourself to find evidence that the work is worth continuing, even when the scoreboard doesn't show it yet.
Quotes
- "It takes a lot of time, weeks, months of consistency to really be able to sometimes see with your own eyes the progress that's happening. That can be very defeating sometimes." (04:35 | Dr. Andrew Fix)
- "What happens is they keep hopping from thing to thing, fad to fad, diet to diet, new workout plan to new workout plan. And you never stick with something long enough to actually see the results take shape." (05:02 | Dr. Andrew Fix)
- "Even on days that are not going according to plan, are there little things that worked out?" (07:10| Dr. Andrew Fix)
- "The people who are going to succeed and the people who are going to be in a farther place at the end of the day are going to have failed more times than the people who never got to that place." (07:55 | Dr. Andrew Fix)
- "Just keep falling and failing forward, and we'll eventually make it to where we want to go." (09:05 | Dr. Andrew Fix)
Links
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Connect with Physio Room:
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When the question every injured runner is afraid to ask, "Do I have to stop?", finally gets a straight answer, it turns out the real story has less to do with the pain itself and more to do with everything the runner wasn't tracking.
Dr. Andrew Fix sits down with Dr. Vikash Sharma, DPT, founder of Perfect Stride Physical Therapy in New York, to talk through managing running injuries, avoiding stress fractures, and building a smart return to running after time off.
Stress fractures get missed more often than they should, and the clue is usually hiding in a two-minute conversation about nutrition and training load. Has your mileage gone up? Has your food intake kept pace? For a lot of runners, the answer to that second question is no.
For soft tissue injuries, Sharma's approach is less about stopping and more about finding a sustainable baseline, trimming the run, filling the rest with cross-training, and using that window to build the strength and mobility that likely broke down first.
The conversation also covers training load management, deload weeks, why most runners' strength work stopped producing results long ago, and what a real return-to-run progression actually looks like.
Find Dr. Vikash Sharma at @vikashsharma_dpt on Instagram or at perfectstridept.com. His clinical education platform for coaches and clinicians is at runningforlifeeducation.
Quotes
- "Runners run. That's what they want to do, and they'll keep running until the wheels fall off." (09:48 | Dr. Vikash Sharma)
- "If two months ago you were running X amount of mileage and now you're up 75% from that, but your nutrition hasn't really changed at all, and now you're starting to get signs and symptoms that make me think you have a bone stress injury, a hundred percent we're shutting it down." (10:39| Dr. Vikash Sharma)
- "Just like training their musculoskeletal system, just like training their nervous system and their brain — we got to train your gut as well." (22:13 | Dr. Vikash Sharma)
- "Your low days need to be low so that your high days can truly be high days." (32:53 | Dr. Vikash Sharma)
- "There's always a story behind this human. There is a human in front of you. Just get back to that human element and dig — a lot of your questions will get answered the more they're talking to you." (54:23 | Dr. Vikash Sharma)
Connect with Dr. Vikash Sharma:
Perfect Stride Physical Therapy
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Most runners are one bad training week away from an injury they never saw coming, and the way they think about shoes, strength, and recovery is probably making that worse.
Dr. Drew Short specializes in working with runners at PhysioRoom, and his approach to running injury recovery starts somewhere most people wouldn't expect: months back in an athlete's training log. The culprit behind most injuries isn't a single bad run. It's accumulated load, under-fueling, or a strength gap that quietly grew until something gave out. When the mechanical picture looks clean, Drew digs deeper, sometimes all the way to blood work and nutritional consults. Multiple tendon issues flaring up in different parts of the body at once? That's a systemic story, not a mechanical one.
The calf conversation is worth sitting with. Runners stretch it religiously and almost never strengthen it the way running actually demands. The soleus does significant work during each stride, but only when the knee is bent, which is almost never how people train it. A calf that always feels tight is probably asking for load, not length.
On the trail running vs. road running question, the differences go deeper than terrain. Strength demands, stability requirements, and pacing strategy all shift in ways that catch road runners off guard when they head onto the trails. And carbon-plated shoes? Both Drew and Dr. Ficks agree they have a place, but earning them matters more than buying them.
Quotes
- "The downside to under-fueling is you're going to hit a brick wall. The downside to over-fueling is maybe a rumbly stomach…I'd rather be on that end of the spectrum." (14:58 | Dr. Drew Short)
- "You might meet the rep scheme on a calf raise, but whenever you start making it more ballistic and you start using the tendon more, it doesn't like that. The rate of fire is just a lot slower on that side." (25:50 | Dr. Drew Short)
- "Stiffer tendons or more robust tendons — that's just free energy. If you're able to use that elasticity like a rubber band whenever you hit the ground, that's less that the muscles are having to push off." (33:19 | Dr. Drew Short)
- "If your calf always feels like it needs to be stretched, honestly, your tendon probably needs some load. You probably do need to be doing some heavy slow resistance through that tendon. Otherwise, you just keep stretching it all day every day." (34:32 | Dr. Drew Short)
- "If I'm doing a long effort and I can still breathe just through my nose, I know I'm gonna be fine at hour three, hour four." (48:26 | Dr. Drew Short)
Connect with Dr. Drew Short:
https://www.instagram.com/thenamesdrew/
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Sleep isn't a luxury you negotiate with; it's the biological foundation every other health habit is built on, and most people are getting far less of it than they think.
Dr. Andrew Fix revisits one of the show's most foundational episodes for Better Sleep Month, and the timing feels personal. A new baby at home has a way of clarifying just how much everything falls apart when sleep does. Drawing from Matthew Walker's landmark book Why We Sleep, this episode makes a compelling case that sleep deprivation isn't just fatigue. It's a direct line to cancer, cardiovascular disease, dementia, weight gain, and a compromised immune system.
Here's a question worth sitting with: if you went to bed at 10 and woke up at 6, did you actually get eight hours of sleep? Probably not. Time in bed and time asleep are not the same thing, and that gap is where most people are quietly losing ground.
Dr. Fix gets practical without being prescriptive. A consistent sleep schedule, a cooler and darker room, cutting caffeine earlier than feels necessary, and keeping alcohol away from bedtime are the kinds of shifts that build real resilience over time. He also draws a connection that often gets overlooked in fitness culture: sleep is where recovery actually happens, and poor sleep throws off the hormones that regulate hunger, making weight management an uphill battle no matter how clean your diet is or how early you get to the gym.
What would change about your daily habits if you treated sleep as seriously as your workouts or your nutrition? That's the real question this episode leaves you with.
Quotes
- “I think it's a shock to nobody that sleep is the most important thing in our lives. If we don't get enough of it, pretty much every major function of our body is going to suffer.” (02:37 | Dr. Andrew Fix)
- "The amount of time that you spend in bed that you think you are asleep does not equal or correlate to the amount of time that you actually sleep." ( 06:27 | Dr. Andrew Fix)
- “I do have a change in my sleep quality when I cut that caffeine out earlier. So, avoiding caffeine and nicotine, in theory, will help with your sleep quality.” (13:52 | Dr. Andrew Fix)
- “You want your brain to be planning to go to bed when you get in bed. You want your body's cycle to be just so in tune with, ‘Oh, this is where I come when I want to go to sleep.’” (20:19 | Dr. Andrew Fix)
- “All of the professional athletes that we watch on television and whatnot, I can tell you that they are putting a much higher emphasis on sleep than we do in our normal lives.” (31:59 | Dr. Andrew Fix)
Links
https://www.sleepdiplomat.com/
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Aging gets blamed for a lot of things that may have more to do with disuse, fear, and incomplete advice than the number of candles on your birthday cake.
Dr. Andrew Fix talks with physical therapist Eileen Kopsaftis about pain, aging, and strength through a lens that challenges the usual story of decline. Eileen questions the idea that weakness, balance issues, loss of independence, and chronic pain are simply part of getting older. Some of these changes may be common, but are they truly normal?
Andrew and Eileen unpack why pain often points to a bigger movement story. A shoulder issue may trace back to an ankle. Foot pain may connect to the hips. A limitation may have less to do with the part that hurts and more to do with the way the whole body works together.
They also talk about strength, stairs, muscle loss, and the subtle ways convenience can speed up physical decline. What happens when we stop taking the stairs? How much of aging is shaped by what we believe our bodies are capable of? This episode is a smart reminder that the body is a system, and aging can look very different when we keep building capacity instead of accepting decline as destiny.
Quotes
- “You have to believe that your body was designed to perform based on how you work it, based on how you feed it, based on how you live your life.” (Eileen Kopsaftis | 16:04)
- “There is a choice. If you believe you're gonna decline no matter what you do, you're not gonna do anything.” (Eileen Kopsaftis | 18:20)
- “The human body is not designed on a cellular level to decline. When you're doing the right things the right way, your body responds. doesn't matter how old you are.” (Eileen Kopsaftis | 26:45)
- “But as soon as that person stops having to climb stairs, they decline.” (Eileen Kopsaftis | 40:43)
- “It's important for people to remember that they're a whole body and they're not a body part.” (Eileen Kopsaftis | 56:37)
Connect with Eileen Kopsaftis:
Have Lifelong Wellbeing
Subscribe to Eileen's YouTube
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An injury can sideline one limb without giving the rest of your body permission to quit.
When you’re in a sling, boot, or on crutches, the instinct is often to stop everything until you’re “cleared.” But what does that pause really cost? In this episode of The Code, Dr. Andrew Fix breaks down cross education and why training the uninjured side of the body can help preserve strength, limit atrophy, and support recovery on the injured side.
This conversation challenges the all-or-nothing mindset that often shows up after injury or surgery. Many people are told what not to do, but not what they can still do. That missing guidance can lead to lost habits, lower motivation, and a harder return to activity. With the right modifications, safe movement can keep the body and brain connected to the larger goal.
The bigger message is simple: recovery does not have to mean disappearing from your routines, your community, or your goals. Consistency still matters. And sometimes the best question after an injury is not, “How long until I’m back?” It’s, “What can I still do today?”
Quotes
- “The body is a fantastic machine. And it's smart enough to know that when we have an injury where we have something that's bothering us, we can't just stop moving. We need to keep moving.” (Dr. Andrew Fix | 01:23)
- “Continue to train the movements that you would do with that injured limb if it wasn't injured.” (03:27 | Dr. Andrew Fix)
- “One of the missed opportunities when it comes to rehabilitation and training is maintaining the consistency when something happens.” (04:09 | Dr. Andrew Fix)
- “Your goals don't stop just because something happened to you.” (06:42 | Dr. Andrew Fix)
- “The worst thing you could do is use that time to do nothing.” (09:01 | Dr. Andrew Fix)
Links
https://www.google.com/search?q=cross+education+body+injury&rlz=1C5CHFA_enUS987US989&oq=cross+education+body+injury&gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIHCAEQIRigATIHCAIQIRigATIHCAMQIRigATIHCAQQIRigATIHCAUQIRifBTIHCAYQIRifBTIHCAcQIRifBTIHCAgQIRifBTIHCAkQIRifBdIBCDU2NDNqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8
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Hope is a beautiful liar when it convinces you that tomorrow will change what you refused to change today.
Dr. Andrew Fix offers a clear challenge to anyone who has been leaning a little too hard on hope. This episode asks what happens when hope feels good but preparation never follows and action never comes. Whether the issue is your health, your habits, your pain, or your relationships, how long can you expect change without doing something that supports it?
Across the conversation, he brings the focus back to personal responsibility in a way that feels honest and practical. What are you trusting time to fix? What outcome do you say you want, and what are you doing right now to make it more likely? The message is simple, but it lands: hope has value, yet real progress asks for preparation and action.
There is also a grounded reminder here about how life actually works. No one is perfectly balanced in every season, and some areas will get more attention than others. Still, the parts of life we neglect rarely improve on their own. This episode is a strong invitation to take a closer look at what you have been wishing would change and to consider what your next step could be.
Quotes
- “Hope is not a strategy.” (02:24 | Dr. Andrew Fix)
- “To make the strategy, what plans are you putting into place? What preparation are you doing? What action steps are you taking in order to make sure that this works out better than it did before, rather than just hoping.” (02:40 | Dr. Andrew Fix)
- “Hoping for an outcome of a race is not a strategy. What are you actually doing about it? Like what preparation are you putting into place?” (03:18 | Dr. Andrew Fix)
- “Ask yourself, what am I actually doing so that I can rely on something other than hope? What am I actually doing that's going to make that outcome more likely?” (05:56 | Dr. Andrew Fix)
- “What can you start doing today rather than just hoping? So you can make that thing a reality.” (06:19 | Dr. Andrew Fix)
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For athletes and high performers, the toughest opponent is often the voice in your own head.
Dr. Andrew Fix sits down with Krista Juerling of Speakstone Counseling for a thoughtful conversation about mental performance, identity, and the pressure that can come with chasing excellence. What happens when the habits that fuel success also leave you depleted? Who are you when an injury, career shift, or major life change forces you to rethink the role that once defined you?
Krista brings a clear and compassionate perspective to the way high performers relate to themselves. She unpacks why self-criticism can feel useful even when it chips away at confidence, and why support can feel risky for people who have built their lives around staying sharp, staying strong, and staying ahead. The conversation also explores the difference between treating symptoms and getting honest about the deeper patterns underneath them.
This is a grounded look at the mental side of performance and the very human side of ambition. You will hear about identity beyond the job title or sport, the tension between the inner critic and the inner coach, and the kind of self-awareness that can make growth more sustainable. Where does your edge really come from? And what could change if you stopped treating pressure like proof that you are doing everything right?
Quotes
- “I think that it is important to expand your identity versus just like one thing, because I see that a lot in my clients actually.” (27:25 | Krista Juerling)
- “If the inner critic shows up, it's usually there to try to protect you from something.” (40:12 | Krista Juerling)
- “Your inner critic is a teacher. It's just there to show you what you really need.” (42:28 | Krista Juerling)
- “We feel like if we don't say that to ourselves, then we won't push ourselves. But that's actually not true. The research shows us that the criticism is hurting your performance.” (43:03 | Krista Juerling)
- “You always have to go deeper than the symptom for sure.” (54:26 | Krista Juerling)
Links
Connect with Krista Juerling:
www.speakstonecc.com
https://www.instagram.com/speakstonecc/
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A lot of workouts leave you exhausted, but the real question is whether they actually make you stronger.
Dr. Andrew Fix takes aim at one of the easiest traps in strength training: mistaking effort for progress. Feeling wiped out after a session can be satisfying, but that does not always mean your training is building useful strength. He makes the case for more intentional lifting by choosing loads that fit the reps, taking enough rest, and paying attention to whether you are truly challenging yourself.
The conversation also gets at a bigger idea about capacity. How different does life feel when your body is prepared for real physical demands? What shifts when being strong has less to do with appearance and more to do with resilience, confidence, and durability? It is a grounded reminder that strength training can shape far more than what happens in the gym.
Quotes
- “You can never go wrong getting strong.”(01:40 | Dr. Andrew Fix)
- “If they were training for strength, you need to be picking a rep range or a volume, like the weight that you're using and the number of sets and reps that you're doing that is actually challenging you.” (03:48 | Dr. Andrew Fix)
- “I'm talking about lifting challenging weights, using rest time in between so that you can actually push yourself so that you're getting a different stimulus to the tissue, to the nervous system.” (05:52 | Dr. Andrew Fix)
- “Injuries occurring from a weight training perspective are so much lower than in many of the other things that we do in life.” (08:52 | Dr. Andrew Fix)
- “If your goal is to get stronger, you're not really giving your body, physiologically, the best opportunity to do that if your training and if your load is not challenging enough for you at that given point in time.” (10:06 | Dr. Andrew Fix)
Links
https://pubmed.ncbi.nlm.nih.gov/29112055/
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The hardest part of growth is not finding the next big move; it is staying loyal to the basics when your ego wants a shortcut.
Backup plans can become excuses. Change creates pressure. Discomfort has a way of showing you whether you are serious about growth or just interested in the idea of it.
Dr. Andrew Fix reflects on a recent conference and brings the lesson home in a clear way: most progress comes from doing the basic things well and doing them long enough to matter. He also digs into a harder question. Who are you around, and are those people pushing you to raise your standard? This conversation is a reminder that real growth usually feels uncomfortable before it feels rewarding, and the people who move forward are the ones who keep getting back up.
Quotes
- “There is no magic formula. There's no magic bullet. There's no Harry Potter magic wand that is gonna help you get from point A to point B or accomplish whatever it is that you're trying to accomplish, you need to master the fundamentals. You need to master the basics.” (03:20 | Dr. Andrew Fix)
- “If you are always the smartest person in the room, if you're always the fittest person in the room, it is going to take a ton of effort and intention to continue to challenge yourself.” (05:02 | Dr. Andrew Fix)
- “It's easier to just stay the same, but it's so much worse, right?” (07:33 | Dr. Andrew Fix)
- “Change is very, very hard. It's hard mentally, it can be hard physically, it can be very stressful.” (08:15 | Dr. Andrew Fix)
- “Getting back up is the only backup plan you need.” (10:58 | Dr. Andrew Fix)
Links
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One back injury turns into a stark reckoning with pain, recovery, and the life you stop postponing when your body forces you to pay attention.
Alex Kaminsky joins Dr. Andrew Fix for a conversation about what happens when a sudden setback makes everything feel immediate. Her story begins with a serious back injury and emergency surgery, but the heart of this episode is the comeback that followed. What do you notice when pain finally lifts? What becomes clear when your body will no longer let you push past the warning signs? Alex reflects on how quickly ordinary things can take on new meaning when movement, comfort, and independence no longer feel guaranteed.
They also get honest about recovery in a way that feels useful and real. Surgery brought relief, but it did not remove the work. Healing asks for patience, discipline, and a willingness to face the weak spots you may have ignored before. This conversation lands on something bigger than rehab alone: gratitude that feels grounded, a sharper respect for quality of life, and a reminder that every setback holds the possibility of a more intentional comeback. What would change if you treated today like something worth fully being in?
Quotes
- “Just understanding that where you're at today is truly a miracle is the biggest mindset shift.” (38:50 | Alex Kaminsky)
- “Getting through something really hard proves to myself that I can get through really hard things.” (50:14 | Alex Kaminsky)
- “Do all the things. Because all those things, whether they succeed or fail, are what is going to morph you into the person that you are becoming. And becoming is a constant thing.” (50:51 | Alex Kaminsky)
- “I am who I am today because of those things. And this can be said for anything. If your level of hard that you've had to go through is maybe like a level one on the level of hard, still a hard thing, right? And it still is making you a better person.” (52:39 | Alex Kaminsky)
- “You have to understand why you're becoming a better person or why you got through something hard. Otherwise you can't replicate it or you can't take that into the next phase of your life.” (54:05 | Alex Kaminsky)
Connect with Alex Kaminsky:
Convergence: The Art of Being Everything (Apple)
Convergence: The Art of Being Everything (Spotify)
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What feels inconvenient, awkward, or disruptive today may be the exact pressure that pushes your life into its next shape.
As Dr. Andrew Fix prepares to leave the home where this chapter of The Code began, he uses the moment to reflect on how quickly life changes and what growth actually asks of us. A move, an early workout, a packed house, a full calendar. None of it feels especially polished. Yet that is exactly where the message lands. Progress often shows up in ordinary moments that ask for more than comfort can give.
This conversation circles around a simple question: what becomes possible when you do the thing you almost talked yourself out of? Dr. Fix shares how small choices to show up can lead to unexpected connections, fresh perspective, and the kind of momentum that does not come from staying where life feels easy. He also makes space for something many people skip. Reflection. How often do you stop long enough to notice how far you have come? How often do you give yourself credit for the quiet wins that never make the highlight reel?
The result is a grounded reminder that discomfort is often temporary, but the growth that comes from it can last. This episode speaks to anyone in the middle of change who needs a steadier way to look at challenge, transition, and the next step ahead.
Quotes
- “The people who are willing to do things that most people won't do are the ones who are going to wind up with opportunities that most people don't get.” (03:12 | Dr. Andrew Fix)
- “It's just crazy how you put yourself in scenarios that sometimes you don't want to do.” (04:01 | Dr. Andrew Fix)
- “Life begins at the end of your comfort zone.” (04:47 | Dr. Andrew Fix)
- Take a moment to reflect on the places that you've been, reflect on the things that you've accomplished.” (07:53 | Dr. Andrew Fix)
- “Sometimes it is hard to notice the little things when you're just so focused on the next step or the big picture.” (08:26 | Dr. Andrew Fix)
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What if the missing piece in better movement and healthier feet isn’t your shoes at all?
Dr. Andrew Fix sits down with trainer and Aira Basics founder Rachel Ridgeway to unpack a surprisingly overlooked factor in foot health: socks. After switching to barefoot-style footwear, Rachel noticed less discomfort in workouts and a very different physical experience during pregnancy. One question kept surfacing. If shoes can reshape the foot, what role do socks play?
That curiosity led Rachel to design a sock that respects the natural shape of the foot without forcing people into toe socks. She shares the behind-the-scenes process of bringing the idea to life, from fabric blends to seam placement and durability testing. The goal was simple in theory but complex in execution: create a sock that allows the foot to spread and move without sacrificing comfort or everyday practicality.
Andrew adds the clinical lens throughout the conversation. The foot contains dozens of joints and muscles that influence balance, strength, and movement across the body. When those structures spend years compressed inside narrow footwear, what changes in the knees, hips, or back? This discussion invites a closer look at a small design detail most people overlook and asks a bigger question about how everyday choices shape long-term movement and health.
Quotes
- “Socks were kind of the next piece of that puzzle.” (06:17 | Rachel Ridgeway)
- “You got to look at your socks because socks can be just as restrictive as shoes.” (06:22 | Rachel Ridgeway)
- “I feel like this is a product that needs to exist. And I think it'll resonate with people who are in the barefoot shoe world or not, that just want a sock that's a little bit more comfortable, doesn't feel like it's restricting your foot quite as much.” (08:47 | Rachel Ridgeway)
- “It was really hard to not want to only wear those because I think once you feel that freedom it’s hard to go back.” (14:37 | Rachel Ridgeway)
- “I like that if it naturally mirrors the shape of your foot, it's going to feel more comfortable.” (45:38 | Rachel Ridgeway)
Connect with Rachel Ridgeway:
Aira Basics
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Rachel’s Bio:
I am the founder of a brand new barefoot sock company called Aira Basics. The idea started because I was unable to find comfortable, non-restrictive socks that worked for my whole family. While plenty of toe sock brands exist, there are not many foot shaped brands. None of the brands at the time were in the US either, so I wanted to make an affordable and accessible option for people who wanted a better sock option for their family.
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Your plans may look perfect on paper, yet preparation is what determines whether your goals survive the moment real life hits.
In this short solo episode, Dr. Andrew Fix reflects on the gap between planning and preparation. Many people enjoy creating plans because they bring clarity and structure. Yet plans often fall apart when circumstances change. Preparation is what makes those intentions durable. It turns ideas into systems that hold up when life gets messy.
Dr. Fix explains that planning creates direction, but preparation removes friction. A simple example shows the difference. You may intend to eat healthy during the week. If lunch arrives and nothing is ready, convenience usually wins. Preparation removes that last-minute decision and supports the outcome you wanted from the start.
The conversation also highlights the value of action. People who begin doing often move ahead faster than those who spend endless time refining a plan. Experience grows through action, and momentum builds through small steps. Outcomes remain unpredictable, yet we always control the inputs.
So where do your goals live right now? On a list or in real preparation? Dr. Fix challenges listeners to move beyond planning and invest in the habits, systems, and actions that make progress possible.
Quotes
- “Plans are fragile and preparation is durable.” (02:11 | Dr. Andrew Fix)
- “Convenience is king a lot of times.” (03:05 | Dr. Andrew Fix)
- “Planning is more the idea creation. It's the logistical figuring out what the details could be.” (05:31 | Dr. Andrew Fix)
- “Preparation is the action of putting those plans into place, like actually taking steps to put those plans into action and start making moves based on the plans that you had laid out.” (05:38 | Dr. Andrew Fix)
- “We don't control the outcomes, we control the inputs and we can look at preparation as inputs that we are investing in what the outcomes going to be.” (07:49 | Dr. Andrew Fix)
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Your mattress may be the most important performance tool in your life and most people are choosing it based on marketing instead of measurable impact on sleep, recovery, and long-term health.
Sleep drives everything. Cognitive sharpness. Physical recovery. Emotional regulation. Longevity. Yet most people approach mattress shopping with guesswork and brand promises rather than clear performance criteria. Dr. Andrew Fix sits down with Derek Hales, founder of NapLab, to unpack how better sleep starts with better decisions about what you lie on every night.
They move past hype and focus on outcomes. Are you waking up sore? Do you feel restored in the morning? Is your mattress actually supporting your body type and sleep position? Derek shares practical insights from testing hundreds of mattresses and consulting with thousands of sleepers, including why medium-firm works for most people, how couples can solve conflicting firmness preferences, and why mattress weight may be one of the simplest indicators of build quality.
The conversation also highlights overlooked factors such as foundation support, pillow height, and how different sleep positions affect spinal alignment. The bigger takeaway is clear. If sleep is the foundation of performance and health span, then your mattress is not a casual purchase. It is infrastructure.
Quotes
- “If we're not getting good sleep and the mattress is the cause, we need to get a solution.” (05:09 | Derek Hales)
- “I really don't think there is a sort of best mattress for everybody. There is the best mattress for you.” (07:11 | Derek Hales)
- “Sleep is the healer. It's how the body restores itself, and how the body recovers.” (12:48 | Derek Hales)
- “When you sleep deeper, longer, better, health outcomes are better, physical outcomes are better, emotional well-being is better.” (19:02 | Derek Hales)
- “Sleep is the foundation of our health.” (21:50 | Derek Hales)
Links
Connect with Derek Hales:
Visit NapLab's website
Contact: contact@naplab.com
Connect with Derek on LinkedIn
Follow NapLab's content
Insufficient Sleep Associated with Decreased Life Expectancy
Derek Hales is the Founder & Editor-in-Chief of NapLab.com. NapLab is a platform that
tests and reviews mattresses using a battery of objective and data-driven tests. Derek's
reviews and personalized mattress recommendations help his readers quickly find
mattresses that are well-suited to their needs, preferences, and budget. Derek has over
11 years of mattress testing experience and has tested over 500 different mattresses in
his career.
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Most of your stress does not come from the situation itself. It comes from your refusal to accept what you cannot control.
In this episode, Dr. Andrew Fix sharpens the distinction between inputs and outcomes. You can prepare, act with integrity, and make thoughtful decisions. You cannot dictate how the market responds, how other people choose, or how circumstances unfold. Stress escalates when we pour energy into results that were never ours to command. A simple filter brings clarity: Is this within my control, within someone else’s control, or outside of anyone’s control? If it is not fully yours, the work becomes managing your response instead of chasing certainty.
Another thread runs through the conversation. Many of the things that spike our stress are inconveniences rather than true crises. Discomfort feels urgent. Uncertainty feels personal. Yet most of it is temporary and survivable. When you tolerate inconvenience and redirect your focus toward what you can control, resilience strengthens. Control the inputs. Release the outcome.
Quotes
- “We don't control outcomes. We control inputs.” (04:03 | Dr. Andrew Fix)
- “What's really hard is to remove yourself from that outcome and be what we call agnostic to it.” (04:46 | Dr. Andrew Fix)
- “What's the best case scenario? What's the worst case scenario? And is that worst case scenario actually that bad or is it just an inconvenience?” (05:23 | Dr. Andrew Fix)
- “If it's not something that is completely and utterly within your control, then we have to figure out a way to let the stress level drop on that particular thing because you can't control the outcome.” (13:31 | Dr. Andrew Fix)
- “You can only control how you treat the other person, how you show up and how you set yourself up for success every day.” (13:47 | Dr. Andrew Fix)
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What if the simplest way to build strength, improve endurance, and sharpen your mind is already sitting in your closet as an old backpack?
Rucking sounds almost too simple to matter. Add weight to a walk and head outside. Yet in this conversation, Dr. Andrew Fix and registered dietitian and RuckFit author Kayla Girgen make a compelling case that rucking may be one of the most practical tools for long-term health. It builds strength, supports bone density, elevates heart rate, and challenges posture without the joint stress that sidelines so many active adults.
The deeper insight centers on sustainability. How often do we abandon fitness because we cannot execute the perfect plan? Kayla shares how rucking helped her move beyond all-or-nothing thinking and build consistency. Weight and distance can scale with your season of life. A stroller walk becomes training. A short neighborhood loop becomes meaningful work. When paired with thoughtful nutrition and simple lifestyle shifts like better sleep and stress awareness, the results compound. What changes when we stop chasing optimal conditions and start valuing repeatable effort?
The conversation also explores metabolic health through continuous glucose monitoring and how nutrition choices, stress levels, and daily lifestyle patterns influence inflammation and energy. Awareness shapes behavior. Manageable discomfort builds resilience. Whether the load is physical or psychological, growth follows when we choose to engage.The takeaway is grounded and actionable. You do not need elite gear or ideal weather. You need a backpack, a little weight, and the willingness to step outside.
Quotes
- “Spending more time in nature, getting outside, and out of my head really helped calm a lot of anxiety that I was feeling at that time.”(04:00 | Kayla Girgen)
- “You don't have to carry obscene amounts of weight to get the benefits of rucking.”(14:11 | Kayla Girgen)
- “This is where I love rucking because it can help bring something like walking and help it feel like, for lack of a better term, like it counts.” (18:28 | Kayla Girgen)
- “Most everybody has what you need at home. So when I first started, I grabbed an old backpack. I wrapped a 10 pound dumbbell in a towel and threw it in the interior pocket.” (24:46 | Kayla Girgen)
- “I think the number one mistake I see with rucking is just not doing it.”(58:05 | Kayla Girgen)
Connect with Kayla Girgen:
Check Out Kayla's Book
Visit Kayla's Website
Follow Kayla on Instagram
Subscribe to Kayla's YouTube
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Connect with Kayla on LinkedIn
KAYLA GIRGEN, RD, LD, CPT, is a registered dietitian, certified personal trainer, and founder of Sugar + Strength Academy—an online wellness community helping women balance blood sugar and build strength, one step at a time. She blends real-life tools, such as continuous glucose monitoring (CGM), with accessible movement, like rucking, to help clients break free from diet extremes and feel strong—both physically and mentally. Kayla’s approach centers on progress over perfection and creating results that work in real life. Her upcoming book Ruck Fit shares how rucking became a catalyst for reclaiming her physical and mental health, proving that fitness doesn’t have to be complicated to be life-changing.
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Most people try to be more present by forcing focus when the real leverage comes from how you transition between moments rather than what you do inside them.
In this episode, Dr. Andrew Fix reframes presence as a skill built through transitions rather than effort alone. When work spills into home or one conversation runs straight into the next, stress builds quietly and attention thins out. The issue is rarely motivation. It is the absence of buffer time that allows the mind to reset before moving forward.
Dr. Fix makes the case for protecting small pauses that most people rush past. A minute in the car before walking inside. A breath before responding instead of reacting. A short buffer between meetings that creates space to listen rather than solve. These moments close one chapter before the next begins. What changes when you stop carrying mental residue from task to task? How might your relationships shift if you gave presence priority over speed? The message is simple and grounded. Transitions deserve intention because they shape how you show up everywhere else.
Quotes
- “What I want to encourage you guys to do is to not take for granted how powerful even just a small but really intentional period of time can be to transition from one activity to the next.” (03:28 | Dr. Andrew Fix)
- “People need you to listen to them. People need you to hear what they're saying and listen, not just to respond, but listen to hear them and listen to understand what they're trying to say.” (05:20 | Dr. Andrew Fix)
- “Just pause for a beat before you respond to them. Just pause, that could be one breath, that could be two breaths.” (05:39 | Dr. Andrew Fix)
- “We need to protect that transition time. Because although it is short, it is extremely valuable. It is worth its weight in gold.” (08:00 | Dr. Andrew Fix)
- “Come along with me on this practice journey and take just 30 to 60 seconds when you go from one activity to the next.” (09:04 | Dr. Andrew Fix)
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A simple shift from “I have to” to “I get to” can change how you experience everything from daily obligations to long-term endurance in life and health.
Dr. Andrew Fix sits down with mindset coach and author Chris Cullen to explore how the words you use shape your mindset and influence the perspective you bring to everyday demands. What begins as a subtle language change opens into a broader conversation about choice, presence, and how people respond when life feels heavy or relentless. Chris shares how “I get to” emerged during some of his most challenging physical and mental moments and why it became a practical way to keep moving forward when motivation disappeared.
The discussion also unpacks why this shift can feel surprisingly difficult. Our brains are wired to scan for threat and rush ahead, which makes presence an intentional practice rather than a default. How often do you move through the day without noticing it? What changes when you pause long enough to choose a second thought that creates space for gratitude rather than frustration? Andrew ties these ideas to health, training, parenting, and recovery, where consistency, awareness, and perspective matter more than intensity or quick wins.
Chris is clear that this approach is not a universal solution. Grief still needs space. Toxic situations often require decisive action. Yet when used with care, “I get to” offers a way to reclaim ownership of your time, energy, and attention. The episode leaves listeners with a question worth sitting with: how might your days shift if you approached them with greater choice, perspective, and gratitude instead of obligation?
Quotes
- “If we don't follow our highest calling or our highest values, we will regret it. And that's the decision you have to make no matter how” (06:58 | Chris Cullen)
- “When we control the little moments, the mundane stuff that we don’t really want to do, that’s where I think “I get to” makes its biggest impact.” (18:46 | Chris Cullen)
- “If you want to experience a better life, you have to choose to experience time better.”(25:25 | Chris Cullen)
- “Our natural instincts are not meant to find opportunity. They're meant to scan for threats and keep us safe.” (27:10 | Chris Cullen)
- "I get to doesn’t take away the grief.” (40:45 | Chris Cullen)
Connect with Chris Cullen:
https://www.instagram.com/chriscullen_c3/?hl=en
https://chriscullen.com/
https://chriscullen.com/new-page
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Fitness does not fall apart when routines change but it does reveal whether your habits are built on consistency or convenience.
Traveling has a way of exposing what really supports fitness and weight loss when normal routines disappear. This episode of The Code looks at how movement, food choices, and daily habits hold up when life feels full and unpredictable. Dr. Andrew Fix draws from a recent family trip to show how disrupted schedules tend to reveal weak points in routines rather than undo progress. Travel becomes a useful lens for understanding which habits still matter when time, energy, and predictability are limited.
The conversation clears up common misconceptions around fat loss and exercise, including the belief that working a specific body part leads to targeted weight loss. Andrew explains why full-body strength work, consistent movement, sleep, recovery, and food choices shape body composition far more than isolated exercises. He also challenges gym comfort zones and repetitive routines, then shares practical ways to maintain fitness while traveling through shorter workouts, smarter timing around meals and drinks, and realistic expectations. The takeaway is simple: fitness and weight loss depend on habits that hold steady even when routines feel optional.
Quotes
- “We don't lose fat in a spot treatment type of way. We lose fat throughout our entire body.” (03:56 | Dr. Andrew Fix)
- “When it comes to strength training, we want to use multi-joint exercises that move the majority of the body, the majority of the time, as opposed to focusing on small accessory, single joint movements.” (04:38 | Dr. Andrew Fix)
- “If nothing changes, then nothing changes, right? And what I mean by that is if you go to the gym and you just continue to frequent the exact same machines, the exact same exercises all the time, then you're not going to likely have a nice well-rounded training of your entire body.” (07:53 | Dr. Andrew Fix)
- “If this is part of your routine, if this is something that you're doing for yourself to help you look better, feel better, perform and function better, then I encourage you to keep it in your routine.” (16:59 | Dr. Andrew Fix)
- “Consistency is typically the lever that's gonna win out more than any of the other ones.” (17:25 | Dr. Andrew Fix)
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If you want more energy, faster recovery, and better performance in the gym and in daily life, the way you fuel your body deserves as much attention as the way you train it.
This conversation looks at nutrition through a performance lens, with insights that apply whether you are training for the gym, long workdays, or full days of skiing in the mountains. Dr. Andrew Fix is joined by Katie Hardie, a board-certified holistic nutritionist and functional diagnostic nutrition practitioner, to talk about how food choices shape energy, recovery, focus, and consistency, and why many people struggle to see results even when they believe they are eating well. The discussion moves beyond calorie counts and into how digestion, stress, and food quality quietly influence how your body shows up day after day.
Katie shares a grounded approach to performance nutrition that prioritizes meals you can repeat and enjoy. They explore why food has to taste good to be sustainable, how to learn what balance of protein, fats, and carbohydrates works best for your body, and why lingering soreness or low motivation can be signs of under-fueling rather than overtraining. What changes when you start listening to how your body responds instead of following rigid rules? How might your workouts improve if recovery and fueling finally support each other?
This episode reframes nutrition as a practical performance tool that supports strength, stamina, and clarity, with ideas you can apply immediately without turning food into another source of stress.
Quotes
- “If you don't love the food, the taste of it, or worse yet, it doesn't even contain the building blocks, you're behind the eight ball.” (13:03 | Katie Hardie)
- “We got sold the story of calories in calories out. It's not incorrect. It's just incomplete.” (13:49 | Katie Hardie)
- “Each skipped meal is a missed opportunity for repairing or building.” (22:40 | Katie Hardie)
- “Nutrition is what we eat and it's also what we digest and absorb. That piece gets missed.”(25:31 | Katie Hardie)
- “When people talk about sports nutrition, so many people think sports nutrition is game day nutrition. Sports nutrition is the whole season, just like trainings the whole season.” (51:56 | Katie Hardie)
Connect with Katie Hardie:
Visit the My Peak 365's Website
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When life blows up your routine with sickness, sleepless nights, and missed workouts, this episode reframes resolutions and habits as practical commitments you protect on your calendar rather than promises you hope to keep.
Dr. Andrew Fix shares a simple truth most people avoid. Consistency does not come from perfect conditions or endless motivation. It comes from deciding what matters and building habits that can survive real life. When routines fall apart, the answer is not guilt or starting over. It is choosing structure that works even when things feel messy.
Why do healthy habits disappear when life gets busy? What changes when your resolutions stop living in your head and start living on your schedule? The episode challenges the idea that routines need to look impressive to work and makes the case for habits that fit the season you are actually in.
If you are tired of feeling off track every time life gets chaotic, this episode offers a grounded way forward. Decide what matters, put it on the calendar, and keep moving without waiting for everything to calm down first.
Quotes
- “How do we get back on track? Well, I'm a big believer in putting things on the calendar that are priorities for you.” (05:01 | Dr. Andrew Fix)
- “It doesn't matter what it is. It just matters that it happens and that you're prioritizing it for yourself, that you are making a point to make it important to you, important enough to put it on the calendar” (05:56 | Dr. Andrew Fix)
- “We are so used to conquering and overcoming hard things because of the physical training that we do that we can do that in the other areas of our life as well.” (08:28 | Dr. Andrew Fix)
- “You need to find the routine. You need to find the cadence that works for you.” (09:29 | Dr. Andrew Fix)
- “If you want something to be accomplished, if you want to reach the goals that you have set for yourself, if something is important to you, it will be important enough to hold a place on your calendar.” (09:54 | Dr. Andrew Fix)
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Many high performers blame stress or burnout for feeling off when the real drain on their sleep focus and relationships is hiding in plain sight inside their nightly drinking habits and the broader lifestyle choices tied to alcohol.
James Swanwick joins Dr. Andrew Fix to question the belief that alcohol only becomes an issue at the extreme. He reflects on years of socially acceptable drinking that slowly eroded his energy clarity and presence until the cost could no longer be ignored and a lasting shift felt necessary.
The conversation explores what alcohol does beneath the surface, starting with sleep and rippling into mood focus cravings and connection at home. When recovery suffers everything else follows. How often do we point to work pressure or discipline when the issue starts the night before? What changes when rest, clarity and patience return?
Rather than prescribing rigid rules Swanwick encourages awareness, experimentation and choice. Track the data. Notice the patterns. Pay attention to how you show up with the people who matter most. This episode invites listeners to stop normalizing feeling less than their best and to consider what becomes possible when alcohol no longer compromises daily life.
Quotes
- “Drinking is just attractively packaged poison.” (15:05 | James Swanwick)
- “You’ve just clocked out of a day’s work from your job, the moment that you put your head on the pillow, you’ve just clocked in for a whole night’s additional work, the moment that you chose to drink that red wine or that beer or that seemingly innocent gin and tonic or vodka at the end of the night.” (19:08 | James Swanwick)
- “We're positioning alcohol as the fun and the reward, and not drinking alcohol is the pain and the suffering. It's ridiculous. It should be the other way around.” (28:17 | James Swanwick)
- “If you could have reduced or quit alcohol on your own, you would have. You haven't, so you probably can't. So try a different way.” (54:46 | James Swanwick)
- “I’ve had a life with alcohol and a life without and without as far superior.” (58:00 | James Swanwick)
Connect with James Swanwick:
Visit Alcohol-Free Lifestyle
CLEAR by James Swanwick
James Bio
James Swanwick is an Australian-American investor, entrepreneur, and speaker, and a former SportsCenter anchor on ESPN. He is the founder of Alcohol Free Lifestyle, a company that helps high achievers change their relationship with alcohol, and the host of the Alcohol Free Lifestyle podcast. James is also the creator of Project 90, a neuroscience-based program designed to help high performers gain lasting control over alcohol, and the founder of Swanwick Sleep, maker of Swannies blue-light blocking glasses to support better sleep. Over the course of his career, he has interviewed notable figures including Brad Pitt, Angelina Jolie, Kobe Bryant, David Beckham, and Arnold Schwarzenegger.
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Most exercise and fitness plans fail the moment real life gets in the way, but training around how the body is built to move creates strength that holds up no matter how busy the gym or unpredictable your schedule becomes.
Better results in training do not come from more complicated programs or chasing the perfect lifting routine. They come from understanding how the body is meant to move and training those patterns with consistency. When squatting, hinging, pushing, pulling, carrying, rotating, and absorbing force become the focus, workouts stop feeling fragile and start working in the context of real life.
The perspective here is long-term. Smart lifting and strength work support bone health, muscle mass, energy, and the ability to respond when life demands quick or unexpected movement. What gets lost when those capacities are no longer trained? What quietly fades when movement becomes narrow or cautious?
The takeaway is steady and practical. When plans fall apart, the answer is not starting over or doing more. It is returning to the fundamentals and letting them guide your choices. That shift turns training into something you can sustain across seasons, schedules, and decades.
Quotes
- “I want to help you not become one of those numbers of the statistics where you start something and you fall off the wagon just a few weeks into the new year.” (01:55 | Dr. Andrew Fix)
- “Continue to live a healthy, active life, regardless of how old you are and as you age, continue to be that way.” (02:59 | Dr. Andrew Fix)
- “Focus on the movement pattern, not on the exact exercise.” (17:16 | Dr. Andrew Fix)
- “You can easily replace a squat with a leg press, a leg press with a squat. You can do the same movement a different way because exercises are just ways that you accomplish movement patterns, not the other way around.” (17:28 | Dr. Andrew Fix)
- “We definitely think more about the movement patterns as it relates to the function of our own bodies and being able to continue to move and do things for years and years in the future.” (17:43 | Dr. Andrew Fix)
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Waiting for the new year to take your health seriously is a quiet gamble with your future that too many people make without realizing what it costs.
This conversation challenges the way we think about health, resolution culture, and the pressure to set big goals tied to a date on the calendar. Dr. Andrew Fix makes a clear case for starting now rather than postponing meaningful health decisions until January. When resolutions become delays, even the best goals lose their power before they ever begin.
The episode reframes health through the lens of health span rather than longevity alone. What does it mean to stay capable and clear for as many years as possible? How do small choices around sleep, movement, and nutrition shape that outcome? The focus stays practical and realistic without extreme plans or rigid routines.
At its core, this episode links personal health to the people who matter most. Taking care of yourself protects your ability to show up for your family and your life. If your health determines how much time you get to be present, why wait to choose it?
Quotes
- “We shouldn’t wait for the new year or for a date on the calendar to do something that we want to do or to do something that we know we should do or need to do.” ( 00:59 | Dr. Andrew Fix)
- “Take care of yourself now while you still have the chance.” ( 01:59 | Dr. Andrew Fix)
- “All of us are going to age. All of us are going to have our health decline. We want to fight that off as long as we can. And that's what we call health span.” ( 03:06 | Dr. Andrew Fix)
- “You’ll either choose to pay for your wellness now, or you’ll be forced to pay for your sickness later.” ( 04:28 | Dr. Andrew Fix)
- “What is a better gift that you could give them than you taking care of yourself so that you can provide for them and gift them more of that time for as many years as you possibly can. That is the gift that they want. That is the gift that's going to keep on giving.” ( 08:03 | Dr. Andrew Fix)
Links
https://www.netflix.com › Kevin Hart: Acting My Age
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Walking can become a cultural force for better health when the Black community is given tools that make prevention visible, shared, and rooted in daily life.
Dr. Andrew Fix sits down with Kwame Terra, founder of bEHR Health, for a conversation that reframes health as something you can understand, track, and take ownership of in real time. Kwame shares why bEHR Health was built around a live health score, how health literacy shapes long-term outcomes, and why prevention has to feel relevant to everyday life rather than abstract medical advice. The discussion moves beyond individual behavior to examine how access, stress, and environment quietly shape health over decades, especially within the Black community.
Walking becomes an unexpected centerpiece of the episode, both as a practical entry point to better health and as a catalyst for connection and culture change. Kwame reflects on setting a world record for steps in a month and what surprised him most about the physical and mental impact. How does something so simple shift behavior at scale? Why does community matter more than motivation alone? And what changes when health becomes something people do together rather than something they are told to manage alone?
The conversation challenges the idea that health progress requires extreme solutions. Instead, it points to a more durable path forward, one where walking, shared accountability, and clearer health signals help people reconnect with their bodies, their communities, and a stronger sense of purpose.
Quotes
- “60 % of black people have low health literacy. Most of us aren't aware of our current health status, or the short and long-term implications of our lifestyles, and the consequences that obviously come with that.” (08:27 | Kwame Terra)
- “The cool thing about the score is that as you change, so does your score.” (09:20 | Kwame Terra)
- “We don't want health to feel like this additional chore that people have to do to be healthy. Like how do we design their life to where it creates health?” (47:46 | Kwame Terra)
- “Public health is the art and science of prolonging life. That's the definition of public health.I've added a mental health component to my definition of public health, which is now the art and science of prolonging the desire to live.” (01:08:38 | Kwame Terra)
- “If you aren't all that you can be, You suffer more than you have to. And so does everyone else.” (01:13:14 | Kwame Terra)
Links
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Visit bEHR Health Systems
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Training only moves forward when you know how to pivot on the days your body feels off, and smart adjustments matter more than any single heavy lift.
Dr. Andrew Fix uses a real morning in the gym to unpack a familiar question for anyone who follows a training plan: what do you do when back pain or tightness shows up right as you’re trying to stay consistent with your fitness goals? He talks through judgment calls that keep progress intact without forcing painful reps or drifting into avoidance.
The message lands on a simple truth. Consistency wins. One perfect session never matches the value of showing up again tomorrow. So how do you decide when to scale or swap movements or shift the intention of the work you planned? How do you stay honest about discomfort without letting it take over the whole day?
Andrew brings a grounded mindset that supports long-term training and everyday life. The reminder sits at the core of his story. Movement still matters on the days that feel inconvenient, and the athletes who grow are the ones who adjust with purpose rather than force.
Quotes
- "I'm not going to avoid the movement, but I'm going to modify how I'm implementing it, and how I'm performing the workout." (04:34 | Dr. Andrew Fix)
- "If you're just haphazardly doing random workouts at random times on random days of the week, you're likely going to get random results.” (06:30| Dr. Andrew Fix)
- "The most important lever we can pull when it comes to making progress is consistency." (07:38 | Dr. Andrew Fix)
- "If something's bothering you, don't skip it, modify it. Listen to what your body's telling you to do and adjust accordingly." (07:58 | Dr. Andrew Fix)
- "Doing something is always better than doing nothing." (10:24 | Dr. Andrew Fix)
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That first jolt of pain can throw anyone off, and knowing where to start can be the difference between a quick fix and a lingering problem.
Dr. Andrew Fix takes a closer look at what really happens in that early moment of pain and how a thoughtful approach to injury can shift everything. He explains why your own observations often hold the first clues and how simple steps can help you understand whether the issue needs light attention or a more structured plan. What can the timing of the discomfort tell you? How often do we focus on the sore spot when the real problem sits somewhere else entirely?
Andrew also talks about the value of asking the people who see you move every week since they often notice patterns you miss. And when discomfort refuses to fade, he makes a strong case for getting help from someone who understands true management of movement and load rather than relying on quick fixes that never reach the root. The episode centers on one idea: pay attention early and seek guidance that actually supports how your body is designed to work.
Quotes
- “How do you know where to start? When you have all these options, there's so much information out there. You could watch YouTube videos, you could go on the internet, you could go to your physical therapist, physician's office, chiropractic office, I mean, you name it, the list is endless, but it's extremely long, right? There's a lot of options of things you could do. But what should you do? (03:38 | Dr. Andrew Fix)
- "Sometimes we have symptoms in an area where that area is not the actual root cause of the problem.” (05:30 | Dr. Andrew Fix)
- "That doesn't do anything. That does not fix your musculoskeletal problem that you're dealing with. And we're in the business of trying to help people fix issues, not mask symptoms." (07:38 | Dr. Andrew Fix)
- "This is the time where you need to get that extra set of eyes from somebody that really knows what they're doing and knows how to help you rectify this, not tell you to go RICE it (rest, ice, compress, elevate).” (09:22 | Dr. Andrew Fix)
- "We do not wanna get to the point where pain starts to become more irritating, more debilitating, causing you to modify your function, causing you to compensate, causing you to avoid things, causing you to skip the activities that you love to do with the people that you love to do them because something hurts." (12:30 | Dr. Andrew Fix)
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Midlife health takes on a whole new meaning as Dr. Mona Fahoum breaks down what really happens to women’s hormones and how to stay strong, clear headed and resilient through every shift.
Dr. Mona joins Dr. Andrew Fix for a grounded conversation on Menopause and the years leading up to it, shedding light on symptoms that often feel confusing or disconnected. She explains how Naturopathic Medicine gives women a fuller view of hormone health, linking estrogen, progesterone and testosterone to the energy dips, sleep changes and joint issues so many women struggle to name. The question that sits underneath much of the episode: how do you stay rooted in your life when your body keeps shifting the rules?
They talk through her “three legged stool” of nutrition, movement and hormone support as a steady framework for long term strength. Mona also breaks down Hormone Replacement Therapy in a clear, non-sensational way so women can understand where bioidentical hormones fit and when other approaches make more sense. The result is a practical, reassuring look at midlife health that encourages women to ask what this stage could feel like with the right tools, the right conversations and the right care.
Quotes
- “We are going to live a long time. We don't want chronic disease…So we have to shift that focus into how we are going to live well in these older years postmenopause? Because we're probably going to spend 40 % of our lives in postmenopause now.” (19:36 | Dr. Mona Fahoum)
- “Our hormones are helping us with our fertility…Menstrual cycle, fertility, that's what they're there for. But estrogen and testosterone both also support the immune system. They support energy production in the cell. They support tissue recovery. They support collagen production.” (26:46 | Dr. Mona Fahoum)
- "I love to say there's kind of a three legged stool and you got to have all of it: the nutrition, the exercise, and the hormone optimization." (29:40 | Dr. Mona Fahoum)
- “Our bodies are healthy. Their baseline is healthy and they know how to fix themselves. They are resilient if we give them the right tools.” (56:09 | Dr. Mona Fahoum)
- “There is nothing wrong with us in menopause and in our forties. It is a normal process…I love that we're all talking about this more, but there's this push to pathologize it too. And I don't want any gal thinking that there's something wrong with her. Your hormones are doing what they're supposed to do.” (56:17 | Dr. Mona Fahoum)
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Growing pains shape every meaningful goal and this episode challenges you to step toward the discomfort that signals real progress.
Andrew takes a simple moment with his toddler and turns it into a clear look at growth in everyday life. He highlights how personal development rarely moves forward without challenges and how each stage of improvement asks for new habits, new choices, and a willingness to face discomfort. What do you do when you feel that tension that shows up right before a breakthrough?
He invites listeners to look closely at one area where progress feels slow and ask whether the resistance there is actually a signal to keep going. Growth often appears at the edge of uncertainty, yet many people mistake that edge for a warning instead of an opening. What shifts if you approach that moment with curiosity rather than avoidance?
This episode encourages you to name the challenge in front of you, recognize it as part of your personal development, and choose the next small step toward the version of yourself you want to build.
Quotes
- “If you want to achieve anything great, whether that is from a physical fitness standpoint, whether that’s from a career standpoint, whether that is from a relationship standpoint... you’re going to have to go through some growth phases in that realm.” (03:12 | Dr. Andrew Fix)
- “You’re going to have to put in some hard work. It’s not going to come easy to just continue to improve something from a physical fitness standpoint.” (03:54 | Dr. Andrew Fix)
- “It’s going to be uncomfortable when you start because you’re having to make this big change.” (05:09 | Dr. Andrew Fix)
- “You have to go through some discomfort in order to get to these places. Growth is not comfortable.” (06:02 | Dr. Andrew Fix)
- “How can you continue to lean into that discomfort that you’re feeling? Don’t shy away from it.” (07:05 | Dr. Andrew Fix)
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Therapy stops being mysterious when you realize it’s less about fixing your thoughts and more about learning to feel safe in your own body.
Dr. Andrew Fix sits down with psychotherapist Lauren Goldberg, LCSW, for an honest look at psychotherapy and what actually helps people feel better. They talk about mental health beyond labels, how the body plays a crucial role in healing, and why anxiety isn’t a flaw to eliminate but a signal to understand.
What if success at work has been your safest place to hide? What if your body already knows what your mind keeps avoiding? Lauren shares how curiosity, consistency, and a grounded therapeutic relationship can turn those questions into real progress.
This conversation reframes therapy as practice, not performance—a clear, human reminder that growth comes through presence, honesty, and small moments of awareness that build lasting change.
Quotes
- “As therapists, our personal work is very congruent with our work with clients. So, I use my own self-exploration to become a better tool for my clients” (10:53 | Lauren Goldberg)
- “We expect there to be this beginning, middle and resolution to what we are going through. And there isn't always. What it often is, is we're dealing with something and then the resolution is actually how to be with it in a different way.”(23:40 | Lauren Goldberg)
- “What I don’t do is tell people what they should do. I don’t give advice. It’s a very open-ended dialogue. I do a lot of educating, particularly about the nervous system. But I think for any good therapist, you’re doing a lot of educating about why one is now doing things the way that they’re doing based on their history.” (29:05 | Lauren Goldberg)
- “The coming up and coming down is what builds resiliency. And that's what we want to build in therapy. That's what we want to build in PT.” (48:11 | Lauren Goldberg)
- “If you’ve tried therapy before and it did not feel like a good fit, please try again. It truly is like dating. You have to figure out who’s a good fit for you.” (49:51 | Lauren Goldberg)
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The secret to your life is hidden in your daily routine.
In this episode, Dr. Andrew Fix unpacks how habits create the foundation for who you become and where you end up. Success rarely comes from one big breakthrough; it’s the result of small, consistent actions that compound over time. Every decision—what you eat, how you move, how you spend your time—quietly shapes your future self long before you realize it.
He reframes goal setting as the starting line, not the finish. Setting intentions gives direction, but it’s your habits that move you forward. The real question is whether your daily routine reflects the goals you claim to care about. If your actions don’t match your ambitions, something needs to shift.
Your priorities are revealed in two places: your calendar and your bank account. Where you invest your time and money tells the truth about what matters most. This episode challenges you to look closer, make adjustments, and build a routine that actually leads you toward the future you want.
Quotes
- “The secret to your life is hidden in your daily routine.” (01:04 | Dr. Andrew Fix)
- “Daily habits stacked on top of one another, whether for the good or for the bad, ultimately dictate where your future self is going to be.” (01:37 | Dr. Andrew Fix)
- “The goal is not how you get there. It’s the small micro habits every single day.” (03:32 | Dr. Andrew Fix)
- “If you show me your calendar, I’ll show you where your priorities are.” (04:02 | Dr. Andrew Fix)
- "What is the future self that you are looking or hoping to become? And how can you set up your daily tasks and your daily habits to help you get there in the most efficient way possible?" (06:53 | Dr. Andrew Fix)
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Most of us don’t procrastinate because we’re lazy, we hesitate because of fear. Fear of failing, of being judged, of not knowing how things will turn out.
In this episode, Dr. Andrew Fix unpacks how procrastination quietly stalls progress, and why waiting for certainty keeps us from building momentum. He shares a story about his son standing at the top of a playground slide—hesitant at first, then overjoyed once he finally let go—as a reminder that confidence comes from action, not overthinking. Drawing from Harvard research showing that people who start early outperform those who wait by 40%, Andrew reframes progress as something created through movement, not mastery.
This episode is a call to stop overplanning and start doing. Because when fear drives hesitation, the real cost isn’t failure, it’s the progress you never make.
Quotes
- “There is gonna be fear that most of us have associated with doing something new, associated with doing something that we've been putting off, but we're never gonna reap the benefits of what could happen.” (03:30 | Dr. Andrew Fix)
- “Even if they're less talented, the person that starts sooner and gets going and does what we call learning by doing, the person that starts first is going to outperform the other individual, even if they're more talented by 40%.” (05: 13 | Dr. Andrew Fix)
- “We are going to learn by doing much more than by preparing and planning. You're going to receive and find much more clarity by doing something than by planning ever will.” (07:17 | Dr. Andrew Fix)
- “Action is going to teach us more than planning ever can. Action is going to provide us with more clarity than planning and preparation ever can.” (09:03| Dr. Andrew Fix)
- “It doesn't need to be perfect. You're going to learn from your failures and you're going to wind up way farther ahead by just getting started and taking that first step. than if you continue to wait.” (13:35 | Dr. Andrew Fix)
Links
How to Stop Procrastinating | Harvard Business Review
Stop Procrastinating and Tackle That Big Project | Harvard Business Review
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Treat your fork like a prescription and your plate the front line of care as produce, protein, and mindset turn everyday eating into real medicine. Dr. Andrew Fix sits down with Tamar Samuels, registered dietitian and co-founder of Culina Health, to examine why nutritional therapy often fails in practice despite being so logical on paper. If most people already know the basics—eat more plants, cut the processed stuff—why doesn’t that knowledge automatically lead to action?
Tamar lays out the real barriers: limited access to guidance, confusing nutrition narratives, and perfection-based rules that collapse under stress. Prevention and longevity don’t require an overhaul, they require patterns you can live with.
Tamar’s approach is refreshingly practical. Build meals around produce and protein. Choose progress over precision. Bring in support before willpower burns out. Food as medicine doesn’t have to feel clinical, it can be familiar, forgiving, and built one ordinary meal at a time.
Quotes
- “Most people don't think about a dietician as part of that general team. And yet we eat all day long. And the food that we eat really informs all of these other conditions that we see our doctors regularly for.” (08:14 | Tamar Samuels)
- There's a huge gap here in why people aren't seeing registered dietitians. And there's a lot of reasons behind it, mostly because people don't even know what dietitians are or many dietitians are cost prohibitive.” (08:32 | Tamar Samuels)
- “The problem isn't the lack of access to nutrition information. It's too much access to nutrition information.” (18:25 | Tamar Samuels)
- “It doesn't have to be perfect. We're not aiming for perfection. You're never going to hit your goals every single time, every day, right? It's just about paying attention. You're much more likely to get there if you pay attention and monitor and track and get this community support than if you wouldn't have done that.” (35:10 | Tamar Samuels)
- "It's okay to emotionally eat. The problem is when we rely exclusively on emotionally eating as our major or as our main tool to manage stress and to, you know, help manage a variety of different emotions." (41:32 | Tamar Samuels)
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Tamar Samuels is a registered dietitian, co-founder, and Head of Clinical Partnerships at Culina Health, where she leads collaborations with healthcare providers to bridge nutrition care and traditional medicine. With over a decade of experience, she champions Food as Medicine and patient-centered care. Integrating lifestyle medicine, behavioral science, and evidence-based nutrition, Tamar helps people build healthier relationships with food. A graduate of NYU with clinical training at Mount Sinai Hospital, she has been recognized by Well+Good as one of NYC’s top holistic dietitians. Her expertise has been featured in outlets such as The Huffington Post, Women’s Health, Shape, and The Tamron Hall Show.
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We spend so much time chasing big fitness goals that we often overlook one of the simplest tools for better health: walking. Not a marathon. Not a perfectly structured training routine. Just consistent steps.
Dr. Andrew Fix breaks down new research that challenges the long-held belief that 10,000 steps a day is the gold standard. The truth is, you can change your health trajectory with just 7,000. That one shift, from aiming for perfection to aiming for consistency, is linked to lower mortality rates from cardiovascular disease and cancer, reduced risk of diabetes and dementia, and better protection against depression and falls. Walking becomes more than exercise — it’s one of the most accessible ways to extend longevity. And contrary to what we often hear, movement doesn’t wear your body down; it protects it. Even conditions like arthritis improve when you build strength and keep your body moving.
This episode is a reminder that taking care of your health doesn’t always require intensity, just intention. If something as simple as daily walking could lower your mortality risk and give you more years of active longevity, what would it look like to treat those extra steps as non-negotiable?
Quotes
- “If we are living longer and our lifespan is longer, but we're not actually enjoying and using those later years to do anything productive… I don't want that. I don't want to just live and not be able to do anything.” (06:26 | Dr. Andrew Fix)
- “Moving is important… you don’t have to feel like you're not being productive with your health if you're not quite hitting the 10,000.” (07:08 | Dr. Andrew Fix)
- “The name of the game here is consistency. We need to be able to consistently keep doing this day after day.” (07:51 | Dr. Andrew Fix)
- “The truth of the matter is we need to get the steps. We need to build strength and do activities with the muscles of our legs. And that's what's going to help those joints continue to function and thrive under the activities that you want to do.” (08:53 | Dr. Andrew Fix)
- “Getting more than 7,000 steps a day can really help reduce dysfunction, reduce the limitations that we have, and reduce the risk of these conditions we can largely prevent.” (10:40 | Dr. Andrew Fix)
Links
New Study Reimagines the Relationship Between Daily Steps and Health Outcomes | APTA
6,000 Steps A Day Keeps Knee OA Limitations Away | Sargent College of Health & Rehabilitation Sciences
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Social media feeds are built to keep you scrolling, but at what cost to your focus and wellbeing?
Dr. Andrew Fix sits down with Bryan Dobkin, a Principal People Scientist with expertise in organizational psychology, workforce strategy, and the future of work, to unpack how AI and social media shape the way we think, feel, and connect. Bryan is passionate about building systems that help people do their best work, and he brings that same lens to how technology influences our everyday lives.
From the way algorithms decide what shows up in our feeds to the rise of tools like ChatGPT, Bryan explains why our digital “diet” matters more than we realize. He shares practical steps for better digital hygiene, from muting the noise in your feed to setting limits on addictive apps, and examples of using AI intentionally, like creating custom bedtime stories for his three boys. Along the way, he highlights the simple drivers of fulfillment at work: growth, impact, and surrounding yourself with the right people.
With clarity and candor, Bryan shows how AI can either drain us or serve us — and what it takes to choose the difference.
Quotes
- "The technology itself is neither good nor bad. Technology is a tool and how we choose to use it, how we choose to let it influence us or the kind of impact that we let it have on us." (10:40 | Bryan Dobkin)
- "Feeds are optimized for engagement. They’re not optimized for well-being in any sense of the word." (24:14 | Bryan Dobkin)
- "We are up against industrial grade reinforcement loops. These are massive companies that are doing everything in their power to capture our attention and to keep us engaging with whatever content they want us to." (25:00 | Bryan Dobkin)
- “Curate your feed like you curate your home. Remove what doesn't serve you. People may remember during the pandemic, there was Marie Kondo. She got really popular…she had that quote, right? If it doesn't bring you joy, let it go. Get rid of it. The same is true of your online experience. Try to curate, and it doesn't have to necessarily be joy, but what is serving you in a productive way and what is not.” (26:26 | Bryan Dobkin)
- “Notifications are like sugar, right? They're okay in small doses, but they're corrosive by default.” (37:04 | Bryan Dobkin)
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Sauna sessions aren’t just about sweating it out — they can support cardiovascular health, reduce stress, and even play a role in longevity. But how hot does it need to be, and how long should you actually stay in?
Dr. Andrew Fix takes a closer look at deliberate heat exposure and what really happens when you step into a sauna or hot tub. From heart-healthy benefits that mirror light exercise, to the release of growth hormone and endorphins, he breaks down the science in simple terms. You’ll also hear practical protocols on temperature ranges, timing, and why consistency is more important than the type of sauna you choose.
This episode blends research with actionable steps so you can use heat exposure, whether through a sauna or hot tub, in a way that supports your health and performance goals.
Quotes
- “If you're hoping to reap any sort of health related benefits, being consistent is really what's going to take the cake. If you aren't, it won't matter what type of sauna you have, because you're not going to benefit from it if you're not using it.” (03:23 | Dr. Andrew Fix)
- “Research articles actually show a reduction in what's called all-cause mortality. And that basically just means no matter what you die from, it could be anything, People that use saunas regularly compared to those who don't see a reduction in all-cause mortality.” (06:05 | Dr. Andrew Fix)
- “In order for some of these benefits to peak, the sauna needs to be 80 to 100 degrees Celsius. Or for those of us who tend to measure things in Fahrenheit, like myself, that's 176 to 212 degrees Fahrenheit.” (13:06 | Dr. Andrew Fix)
- “When you break down how long you should be in there, it looks like a range of somewhere between five and 20 minutes a couple of times a week, two to three times a week.” (13:52 | Dr. Andrew Fix)
- “A slight difference in the protocol…was to use the sauna for at least 57 minutes or an hour a week, but with the recommendation being to split that up over multiple days.” (17:57 | Dr. Andrew Fix)
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David Amerland joins Dr. Andrew Fix to unpack why health habits so often fall apart, even when we know better. Why does motivation fade after the New Year rush? What makes some goals stick while others slip away? Drawing on his book “Built to Last,” David explains how our brains are wired to conserve energy, why logic alone rarely drives change, and how emotional connection becomes the deciding factor in long-term fitness.
The conversation pushes past fitness myths like “no pain, no gain” and shows how small, low-friction choices - walking farther, taking the stairs, moving while you watch TV - quietly raise the floor for your health. They also explore what it means to take real ownership of your well-being, building alignment between your values and daily actions, finding clarity about what fitness means to you personally, and developing the adaptability to keep going when life throws obstacles in the way.
What would change if you defined fitness for yourself, in a way that brings alignment, clarity, and adaptability - not just for today, but for the decades still ahead?
Quotes
- “We have this natural tendency to avoid the stressor when we don’t have a real reason to actually do it.” (11:00 | David Amerland)
- “It’s not that they don’t logically understand it. They understand it 100%. But when the emotional connection is not there, the calculus in our head, which calculates the energetic cost of an activity as opposed to the perceived value of the outcome, won’t change unless the emotional connection to that changes.” (11:24 | David Amerland)
- “The primary thing we’re willing to sacrifice without articulating it as such is us.” (24:03 | David Amerland)
- “When it comes to our own fitness, ultimately, the only experts and the only person responsible for that is us. Only we know how we feel. Only we know how capable we are. Only we are the ones who will be willing to force ourselves to do what we have to do. Ultimately, no one else cares.” (24:37 | David Amerland)
- “If the muscles work for 10 minutes, nonstop, and it doesn’t have to be intensive work, it can be light work, essentially they produce a hormone that affects the dopamine producing centers of the brain, which affect our motivation.” (52:00 | David Amerland)
Connect with David Amerland:
Visit David’s Website
David Amerland is a multidisciplinary author exploring the evolving relationship between human behavior, technology, and personal wellbeing. From bestselling marketing books to practical health guides and thought-provoking fiction, David Amerland's work helps readers understand and adapt to a rapidly changing world.
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Cold plunge, cryotherapy, and sauna have all gained attention as ways to push the body and mind, but what do they really offer beyond the shock of the cold?
Dr. Andrew Fix takes a closer look at deliberate cold exposure and why so many people turn to it for resilience, recovery, and focus. He unpacks what happens inside the body when you sit in icy water - the release of dopamine, the shift in metabolism, and the boost in energy and attention. He also reflects on the mental side: how choosing to step into discomfort can change the way you handle stress in daily life. How long do you need to stay in? When does timing matter most? What role can practices like sauna play alongside the cold?
This episode shares both the science and the steps so you can experiment with cold therapy in a way that fits your life and see how it might reshape your approach to health and performance.
Quotes
- “Our mind is extremely powerful. The mindset that you go into something with can have a huge effect on the effect that you get out of that activity or situation.” (11:22 | Dr. Andrew Fix)
- “Cold, whether you like it or not, has a chemical neurophysiological effect on us. And it is stressful. It’s a stressor to the body.” (12:10 | Dr. Andrew Fix)
- “One of the biggest reasons that people use cold exposure is to build resilience and grit.” (12:36 | Dr. Andrew Fix)
- “Getting into an ice bath has the same effect on our body. It has an effect of releasing dopamine, which can improve our mood.” (15:03 | Dr. Andrew Fix)
- “This is where some of the studies come from, if that water’s cold enough, the minimum effective dose to produce some of these effects in a noticeable manner on the body, is you want at least 11 minutes per week of total exposure to that cold.” (30:55 | Dr. Andrew Fix)
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Ultramarathon runner Don Reichelt opens up about how running has shaped his mindset, resilience, and sense of purpose.
Joining Dr. Andrew Fix, Don shares what it takes to move from the back of the pack to world records and a spot on Team USA at the 24-hour World Championships. What keeps someone going when the race lasts an entire day? How do you stay connected to the joy that first pulled you into the sport when training gets hard? Don reflects on the importance of surrounding yourself with the right team, using setbacks as teachers, and remembering your “why” when motivation fades. From mountain trails to flat looped courses, he shows how ultramarathon running is as much about mental strength as it is about physical endurance, offering lessons that reach far beyond the miles.
Quotes
- “I think the most important thing that I’ve learned and that I have implemented is that it’s okay not to have all the answers and to surround yourself with a team that does potentially have the answers.” (16:54 | Don Reichelt)
- “I simply wanted to be outside. And those are the things that you cannot forget. The more you get into the sport and it’s any sport or any activity is just remember that the first run you did and how probably terrible you were and how rewarding it felt to get done with that workout.” (19:42 | Don Reichelt)
- “It’s okay not to have all the answers. Surround yourself with a team, and also just remember where you came from, remember the passion and the joy and your why.” (20:03 | Don Reichelt)
- “I would rather never win another race than not to be able to walk and run when I’m 80.” (27:00 | Don Reichelt)
- “I’m deeply, deeply motivated on the idea of not being like old man Don and looking back and saying, what would have happened if I tried to do this? What would have happened? Or what could I have been capable of if I pushed myself in this area or this?” (44:30 | Don Reichelt)
- “There is going to be a positive takeaway from failure. And maybe it’s a, ‘Oh, I approached it the wrong way,’ or, ‘Oh, I wasn’t as prepared as I thought, so I needed to do X, Y, and Z.’ There should be some action item takeaway from failure.” (51:25 | Don Reichelt)
Connect with Don Reichelt:
Follow Don on Instagram
From Novice to Ultrarunning Champion with Don Reichelt | The Code Podcast
2025 IAU 24 Hour World Championship | USA Track & Field
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Forget the ice pack. There’s a better way to heal.
Dr. Andrew Fix challenges the old RICE (rest, ice, compression, elevation) protocol and shows how it can actually slow recovery instead of helping it. Ice and anti-inflammatories may ease pain in the moment, but they also keep the body from doing the work it’s built to do.
In this episode, Dr. Fix lays out PEACE (Protection, Elevation, Avoiding anti-inflammatories, Compression, Education) and LOVE (Load, Optimism, Vascularization, and Exercise), a framework that focuses on protecting the injured area, restoring blood flow, loading the body in safe ways, and leaning into an optimistic mindset. He explains how injuries can be turning points, moments to learn more about your body and build resilience for the future.
Have you ever thought about whether your recovery habits are helping you heal faster or keeping you stuck? Dr. Fix will make you rethink the way you care for yourself when injury strikes.
Quotes
- “If we take those things, if we ice, if we take anti-inflammatory medications, NSAIDs, just know that you are basically trading one thing for another. You’re trading some symptom relief, pain relief, and reduction in swelling for quicker healing, right? The term that I like to use a lot is you are effectively kicking the can down the road in terms of letting that injured area heal.” (07:13 | Dr. Andrew Fix)
- “We need to be positive. We need to think about what we can do, not what we can’t do. We need to be visualizing and imagining what our recovery is going to look like, what our performance is going to look like when we return from this injury, when we rehab, when we get back to doing things.” (18:02 | Dr. Andrew Fix)
- “Ditch the rice protocol. Instead, if you deal with an injury, we’re gonna do peace and love. We’re gonna give it peace and give it love. Protection, elevation, avoiding anti-inflammatories, compression, education, load optimism, vascularization, and exercise. It’s as simple as that.” (24:02 | Dr. Andrew Fix)
- “If you are dealing with an injury, especially if you’re not sure what you’re dealing with, make sure you get it checked out by somebody so that they can point you in the right direction.” (24:33 | Dr. Andrew Fix)
- “Sometimes our body is going to need a little bit of TLC because of an injury or a breakdown that occurred. But if we can think about what’s the learning moment here in this injury, you, a lot of times, can wind up better after the fact than you ever were before.” (25:47 | Dr. Andrew Fix)
Links
https://www.instagram.com/reel/DHTcTHQp1OC/?hl=en
https://bjsm.bmj.com/content/54/2/72
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Walking begins with the foot, and Dr. Courtney Conley shows why building strength, mobility, and healthy gait mechanics is essential for lasting wellness.
Dr. Andrew Fix speaks with Dr. Conley, the founder of Gait Happens and a leading authority on foot health, about why our feet are the true foundation of human movement. From her early struggles with pain as a dancer and triathlete to her groundbreaking work helping patients worldwide, Dr. Conley shares how shifting the focus from orthotics and surgeries to natural function and strength creates lasting results.
Together, Dr. Fix and Dr. Conley explore why toe dexterity and foot strength are vital for balance, fall prevention, and independence, and how something as simple as walking can profoundly impact physical, mental, and emotional health. With strategies, compelling research, and insights into footwear and training, this episode challenges the way we think about gait and reframes walking as one of the most powerful tools we have to protect and enhance our health for life.
Quotes
- “Why are we treating the foot very differently than we treat everywhere else in the human body? We don’t talk about strength, we weren’t talking about mobility. And our feet are the first interface that we have with the ground when we move. We have thousands of sensory receptors on the bottom of our feet that are screaming for information to tell us how to move.” (05:01 | Dr. Courtney Conley)
- “If you do need to have the surgery, we want to make sure that on the other end of that, that you’re doing everything that you can to not have another one of those surgeries, which means the widest part of the foot is our toes, or should be. So whoever’s listening, look down at your foot. Your toes should be splayed, they should be wide, and they should be the widest part of your foot. And there’s a reason for that, because when we’re walking, we push off of our forefoot.” (10:09 | Dr. Courtney Conley)
- “There’s really great research looking at Karen Mickle’s work on the importance of toe strength and fall prediction, the risk of falls. And what they found was that a weakness in toe strength can be a very big predictor of falls as we age.” (22:37 | Dr. Courtney Conley)
- “I firmly believe walking is the most underrated and easily accessible tool we all have to improve not only our physical health, but also our mental and emotional well-being—yet the majority of us, globally, are not taking advantage of it.” (44:48 | Dr. Courtney Conley)
Connect with Dr. Courtney Conley:
Gait Happens
Dr. Courtney Conley is a leading expert in foot and gait health and the founder of Gait Happens, an education platform transforming how people understand and reclaim foot function. With over 25 years of clinical experience, she has worked with patients ranging from everyday movers to professional athletes in the NBA, MLB, and NFL. Dr. Conley holds a Doctorate in Chiropractic Medicine and dual bachelor’s degrees in Kinesiology and Human Biology. Through Gait Happens, the Healthy Feet Alliance, and her global lectures, she is driving a paradigm shift in foot health, empowering individuals and practitioners worldwide to prevent unnecessary surgeries, optimize gait mechanics, and prioritize natural, science-backed approaches to foot care.
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Asking for help takes courage, and the right support and accountability can change the way you move through every part of your life.
Dr. Andrew Fix looks at why so many of us push to figure things out on our own and what happens when we finally let someone else in. Have you ever tried the same approach over and over, hoping for a different result, only to feel stuck in place? Through examples from fitness, business, and parenting, he shares how learning from people who have already navigated similar challenges can open new doors and offer a clearer way forward.
Asking for help means showing a part of yourself that isn’t fully figured out, and that kind of openness can feel risky, but it can also be the turning point for real progress. From mentors and coaches to supportive communities, this episode explores how the right people can keep you focused, push you when you hesitate, and hold you to the goals you’ve set. What could shift for you if you stopped going it alone?
Quotes
- “We will learn more by figuring out the answer ourselves and having them there as a guide, as opposed to them just giving, giving, giving the answer and us not having to really put any effort forward at all.” (05:28 | Dr. Andrew Fix )
- “Almost anybody who has gotten to a place that each of us would consider successful... has been in some sort of scenario where they’ve had a coach or a mentor or somebody that they look up to for mentorship and support.” (07:26 | Dr. Andrew Fix )
- “There’s a lot of vulnerability that is required of you when you’re going to ask for help. You have to share and be willing to put yourself out there and let other people know that you’re going through some challenges.” (15:30 | Dr. Andrew Fix )
- “Think of an area in your life where you have tried things for a long time… Uou have just been stuck on this hamster wheel, and now it’s time to ask for help. Find somebody who is where you want to be or has been where you want to be, and seek out guidance or mentorship from them.” (16:14 | Dr. Andrew Fix )
- “Many of us continually take advice and take guidance from people that are not in the place that we want to be, from people that don’t have the things that we want to have.” (19:07 | Dr. Andrew Fix )
Links
How to ask for help | Psyche Guides
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Regenerative agriculture has the potential to reshape how we see food, health, and the future of our planet.
In this episode, Dr. Andrew Fix talks with Dr. Jeffrey Burke, the Director of Education for Kokora Life and a natural products industry veteran with more than forty years of experience, about the direct link between the health of our soil and the health of our bodies. He explains how farming practices that strip the land also strip our food of vital micronutrients, and why the loss of topsoil is one of the most urgent challenges we face.
Dr. Burke shares how regenerative agriculture goes beyond organic standards by restoring the soil, boosting yields, and growing food with richer nutritional value. He also addresses how a diet built on processed, inflammatory foods leaves the body depleted long before chronic illness appears. This episode explores the role of high-quality supplements in filling those gaps, with herbs like ashwagandha for stress, turmeric for inflammation, and bacopa for cognitive support. By the end, it’s clear that soil health, food quality, and intentional supplementation are deeply connected, and that understanding this connection can shape the future of both human and environmental health.
Quotes
- “We’re not eating a diet that replenishes what we use. We’re not eating a diet that rebuilds the areas of our body where we’re in deficit. So where we used to break down later, we now break down sooner because we are not putting anything in that’s actually helping us to rebuild the things that we’ve lost along the way.” (07:44 | Dr. Jeffrey Burke)
- “A new statistic says that we have about 60 years left of topsoil on the planet if we don’t do something about it.” (15:36 | Dr. Jeffrey Burke)
- “With organic farming, you’re protecting the crop. With regenerative farming, you’re protecting both the crop and the soil for the future.” (18:39 | Dr. Jeffrey Burke)
- “Our goal here would be we’d have to go to the beehive, to the queen bee. We’d have to get in front of Congress and start, you know, lobbying for incentives for farmers to switch over to regenerative agriculture.” (20:37 | Dr. Jeffrey Burke)
- “We live in a world here in the United States where our diet is largely inflammatory. Most of the foods we consume – the processed foods, the foods from manufacturers, the ‘food stuff,’ if you will – are very, very inflammatory.” (37:40 | Dr. Jeffrey Burke)
Links
Connect with Dr. Jeffrey Burke:
Kokora Life
Podcast
Dr. Jeffrey Burke is a veteran of the Natural Products industry with over 40 years of expertise in management, product formulation, research, and education. As Director of Education for Kokora Life, he champions Certified Organic and Certified Regenerative herbal products while sharing the latest health insights. A former host of a 42-year national radio show, he now leads the podcast Honest Health with Jeffrey Burke, interviewing top voices in wellness. Based in Las Vegas with his seven dogs and twelve horses, he also volunteers at rodeo benefit events and connects with audiences nationwide.
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Most people stay where it’s safe. But there’s a different kind of progress that comes from choosing something that makes you uncomfortable on purpose.
Dr. Andrew Fix shares why stepping outside your comfort zone is a key part of growth and development. He tells the story of getting back on a mountain bike (which is something he hadn’t done in years) and how facing that discomfort helped him build confidence in a new way. Along the way, he invites you to reflect on your own life. What are the things you’ve been avoiding because they feel unfamiliar or a little intimidating? Where have you been playing it safe, and what might shift if you tried something different?
This episode is a reminder of how growth often starts with one small, uncomfortable step. Dr. Fix also talks about the value of having a clear goal and how working backward from that destination can give you a real plan instead of just wishful thinking. If you’ve been waiting for the right time to stretch yourself, this might be the nudge you’ve been needing.
Quotes
- “Think to yourself, what are the things in your life that you do all the time that you would say are well within your comfort zone?” (05:32 | Dr. Andrew Fix)
- “What is that activity that you have been wanting to do that you haven’t done because you’re uncomfortable?” (06:44 | Dr. Andrew Fix)
- “I want to encourage you to just take the first step… You don’t have to do that thing tomorrow, but if you start to put the pieces in place and put the goal on the calendar, right? Like, put the goal, write it down and start to work backwards.” (07:09 | Dr. Andrew Fix)
- “You don’t set the small goal first and hope that you’re eventually going to make it to where you want to go. You have to put the big one, the big goal, the main thing out there, and you have to work backwards from there. Because otherwise, if you don’t know where you’re going, how are you ever going to get there?” (07:42 | Dr. Andrew Fix)
- “Find the thing that puts you out of your comfort zone. Don’t stop doing the things that you enjoy, but also do the things that push you to grow.” (09:30 | Dr. Andrew Fix)
Links
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Most people have a pelvic floor, yet few understand how it actually functions or why it plays such a critical role in issues like sex, incontinence, and persistent pain.
Dr. Andrew Fix is joined by pelvic floor physical therapist Dr. Katie Sasser for an honest and informative deep dive into a topic that affects everyone but rarely gets talked about. Dr. Sasser explains what the pelvic floor is, how it supports essential functions like bladder control and sexual health, and why dysfunction in this area is more common and more fixable than most people realize. From incontinence and pelvic pain to postpartum recovery and erectile dysfunction, this episode covers the wide-ranging symptoms that pelvic floor therapy can help resolve.
Dr. Sasser shares the five key functions of the pelvic floor and challenges the stigma that keeps so many people silent about their symptoms. Whether it’s leaking during a workout, discomfort during sex, or clenching your core out of habit or stress, she breaks down the connection between everyday experiences and pelvic health. You’ll also learn why stress, jaw tension, and even scrolling on your phone in the bathroom can throw things off and what you can do to start reconnecting with your body. If you’ve ever felt dismissed or confused about what’s happening below the belt, Dr. Fix and Dr. Sasser’s discussion offers encouragement and tools to start feeling better.
Quotes
- “You mentioned that a lot of women seek out this care. I actually think that men, if this area is affected, are way better at seeking out care for themselves. So things start to impact the penis, it is like, we got to handle this ASAP. The pelvic pain, for sure. Like if you have a pelvis, this applies.” (08:03 | Dr. Katie Sasser)
- “If you go to pelvic floor therapy and it doesn’t feel like a safe space, you should find a new pelvic PT.” (30:29 | Dr. Katie Sasser)
- “We don’t need to be clenching. And we do that, you know, women are taught to brace their core and hold their tummy in… and I’m like, Hey, you gotta let that stuff hang out.” (41:04 | Dr. Katie Sasser)
- “We are really good at just walking in and just surviving each day and just being so disconnected from our bodies.” (44:50 | Dr. Katie Sasser)
- “Being a mom is hard. Going through menopause is really hard. Being weak and in those phases of life is even harder.” (47:12 | Dr. Katie Sasser)
Links
Connect with Dr. Katie Sasser:
https://physioroomco.com/team/dr-katie-sasser/
Dr. Katie Sasser is a physical therapist with over a decade of experience and a deep passion for pelvic health. A graduate of the University of Missouri with a Doctorate in Physical Therapy and a Master’s in Education, she blends physical care with mental well-being to support women holistically. Now practicing at Physio Room in Colorado, she specializes in treating pelvic floor issues like leaking, hip and back pain, prolapse, and postpartum recovery. As a mom of four, she understands the physical and emotional demands of motherhood and is committed to helping women regain strength, confidence, and a pain-free life. Whether you're chasing kids, lifting weights, or hiking mountains, Dr. Sasser is ready to help you feel your best.
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When your annual physical feels more like a checklist for insurance than an actual look at your health, it’s a sign that something’s off.
In this episode, Dr. Andrew Fix shares a personal story that hits a nerve for a lot of people - what happens when you go to the doctor expecting care, and instead walk away feeling like a box that got checked. What’s the point of a wellness visit if no one’s actually trying to prevent anything? Why are simple requests for lab work met with roadblocks? And how did we get to a place where medical decisions are shaped more by insurance codes than by what a patient needs?
Dr. Fix walks through his recent experience with a routine checkup and why it left him so frustrated and also more motivated than ever to remind people that your health is your responsibility. This episode isn’t about blaming doctors but about recognizing the system we’re all working within and deciding to take a more active role in how we show up for our own health. If you’ve ever walked out of a medical appointment feeling confused, dismissed, or unsure of what just happened, this one will hit close to home.
Quotes
- “What’s the point of coming here to do a physical exam, coming here to do a preventative wellness checkup if we’re not gonna check anything, right?” (06:30 | Dr. Andrew Fix)
- “All of the decisions that are made in those appointments are based on the insurance, not based on the individual.” (07:55 | Dr. Andrew Fix)
- “You need to be the one to police your own healthcare. You need to be the one that asks the questions, drives the conversation, suggests the things that you think are important, like a lab test, for example.” (08:51 | Dr. Andrew Fix)
- “It just blows my mind that we can’t even test for things without labeling somebody with a diagnosis.” (09:37 | Dr. Andrew Fix)
- “If you rely on the doctor to keep you healthy, it’s pretty likely you’re going to be unhealthy.” (10:45 | Dr. Andrew Fix)
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What if rehab wasn’t a step back but a smarter way forward, especially after injury, pregnancy, or both?
Dr. Andrew Fix sits down with Dr. Jessie Czarnecki, physical therapist, weightlifting coach, and fellow clinician at PhysioRoom, for a conversation about strength training through life’s most demanding seasons including injury recovery, pregnancy, and postpartum. Drawing from her own ACL injury and postpartum rehab experience, Jessie shares how her approach challenges outdated advice and fear-based restrictions around lifting, especially for women.
They discuss why strength training should be part of the rehab process, not something to avoid, and how Olympic lifting translates to everyday functional strength. Jessie also shares how she’s helping more clinicians and coaches integrate barbell movements into recovery plans through her Barbell Rehab Weightlifting Certification.
Quotes
- “It's not necessarily the training that is the bad thing. It's what our bodies are prepared for versus what our bodies are not prepared for.” (12:15 | Dr. Jessie Czarnecki)
- “Making sure that how they're approaching this new changes to their body, that they're doing it in a way that makes the most sense for their lifestyle, taking into account what their work is like, what their activity is like. Every single person is different, so there's not one blanket recommendation you can make for nutrition across the board.” (23:50 | Dr. Jessie Czarnecki)
- “It's more than just talking to them and telling them what I know. It's more about showing them how they can connect these changes to how they currently train and reconnecting with their body, feeling certain muscles in what they're doing, feeling certain movement patterns and building ownership of their movement with their own body.” (28:42 | Dr. Jessie Czarnecki)
- “Being pregnant or postpartum is hard, but being pregnant, postpartum and weak is harder.” (47:45 | Dr. Jessie Czarnecki)
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https://barbellrehab.com/brw-certification/
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Stop apologizing for putting your health first when you’re with family or on vacation.
Dr. Andrew Fix gets real about the quiet pressure so many of us feel to explain or soften our choices when we’re around others, especially when those choices support our health. Why do we feel the need to say sorry for skipping a drink or going out for a run before dinner? Why does taking care of ourselves sometimes feel like a disruption instead of something worth protecting?
In this episode, Dr. Fix shares a personal moment that sparked a bigger reflection on what it means to show up for your well-being without guilt. Whether you’re traveling, hosting guests, or navigating full family days, he offers a grounded perspective on how to make space for your own needs without disconnecting from the people around you.
Quotes
- “You don’t have to feel bad about wanting to take care of yourself because at the end of the day, that’s going to make you feel good.” (03:33 | Dr. Andrew Fix)
- “It’s filling up your cup first so that you can be there to support both mentally and physically the other people that you need to take care of or spend time with in your life. And it’s so important for us all to do.” (03:42 | Dr. Andrew Fix)
- “Do the things that you want to do when you want to do them. Don’t be a jerk about it. Plan things as you need to around the activities that you have planned with your family and your friends.” (05:16 | Dr. Andrew Fix)
- “If they’re important to you, the other people should support you in those things. And if they don’t, make sure you bring that up to them.” (05:30 | Dr. Andrew Fix)
- “Don’t apologize for taking care of yourself because at the end of the day, that’s what we need to do.” (05:46 | Dr. Andrew Fix)
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Most people know how to train their bodies, but what about training the brain?
Dr. Andrew Fix welcomes back Sarah Murphy, the founder of OMNI Neuro, for a conversation about neurofeedback, what it is, how it works, and why it matters. After navigating her own recovery from a head injury, Sarah turned that experience into a practice that helps others build resilience and stronger cognitive function. So what happens when we treat the brain like a muscle that can be strengthened and refined?
They explore how brain mapping and qEEG assessments lay the groundwork for personalized training plans that support everything from better sleep and stress regulation to sharper focus and long-term performance. Can mental flexibility be learned? How does the brain-body connection affect how we show up at work, at home, or in sport? Whether you’re a high performer or someone just trying to feel more in control of your day, this episode invites you to rethink what your brain is truly capable of.
Quotes
- “If you’re doing a cold tub and this and that, and this and that, and you’re noticing that you’re still waking up and wondering what else you can do to improve your mental state, then neurofeedback is going to be something you’re going to want to look at.” (12:13 | Sarah Murphy)
- “Neurofeedback will allow your brain to connect to your body again, to help you understand what’s best for you in that moment, right then, right there without the rumination, without the mental chatter, without the overthinking.” (12:58 | Sarah Murphy)
- “Neurofeedback allows your brain to have more flexibility to be vulnerable with the person across the dinner table, the person that matters the most.” (13:25 | Sarah Murphy)
- “If you put your brain first, the rest is going to follow suit.” (30:58 | Sarah Murphy)
Links
Connect with Sarah Murphy:
www.omninfb.com
www.omni-dna.com
Sarah Murphy is the founder of OMNI Neuro, a Colorado-based neurofeedback practice born from her own recovery journey after a head injury. With nearly a decade of experience and training under qEEG Diplomates, she blends science and strategy to help clients enhance brain performance. At OMNI, Sarah supports peak performers, athletes, executives, and families in areas like concussion recovery, mental resilience, sleep, and stress management.
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Have you ever found yourself staring into the fridge after a long day, unsure of what to eat and too tired to figure it out? Dr. Andrew Fix shares why food prepping has become one of the most reliable ways he supports his health during the week and how it might do the same for you.
Dr. Fix walks through the benefits in a way that feels both practical and surprisingly personal, showing how prepping a few simple meals ahead of time can help you feel more focused, less stressed, and better equipped to stay consistent with your goals. Could having your meals ready be less about discipline and more about creating space for better choices and more energy throughout the day? What would change if you treated the way you fuel your body with the same intention you bring to the rest of your day?
Whether you’re already in a good rhythm or looking for a way to reset, this episode offers a thoughtful take on how food prep can support a healthier, more grounded routine.
Quotes
- “You’re probably not prepping chocolate cake, right? You’re probably not prepping Skittles, you’re probably not prepping a McDonald’s hamburger, right? You’re putting things that are healthy in the container... you’re gonna eat it and you’re gonna feel great.” (06:18 | Dr. Andrew Fix)
- “Eating should be enjoyable. Eating should be something that you look forward to... just sitting there eating, reflecting on your day.” (06:57 | Dr. Andrew Fix)
- “If you have health and fitness goals and you’re not even considering the option of food prepping, I would encourage you to do so.” (07:48 | Dr. Andrew Fix)
- “Food is fuel… And if you fuel your body with nutritious stuff, your body’s going to give you back the energy and the ability to do the things that you want to do.” (10:14 | Dr. Andrew Fix)
- “Your body is your vehicle. We need to fuel it with the highest possible quality of fuel that we can if we expect to get high performance out of it.” (10:25 | Dr. Andrew Fix)
Links
https://www.instagram.com/reel/CzolaJyrynm/
https://andrew7ng.podbean.com/e/94-the-benefits-of-rucking/
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Hallie Woods spent 15 years inside hospital leadership, and she’s seen firsthand how the healthcare system actually works and who it really works for. In this episode, she joins Dr. Andrew Fix to talk about what happens when hospitals and insurance companies prioritize profit over patient care. Hallie shares what she learned as Chief Operating Officer of a large Denver hospital, where care decisions were often shaped by billing codes, time limits, and financial incentives. What does it mean when a system rewards volume over outcomes? And how does that affect the kind of care people actually receive?
Hallie also opens up about her own experience navigating the system, as a daughter who lost her mother after a rushed visit with a primary care doctor, and as a patient who discovered a cancer diagnosis only because she insisted on getting checked. These moments pushed her to build Accessum Health, a membership-based model designed to give people better access, clearer guidance, and more time with the care they need.
This episode explores how patients can take more ownership of their health: asking better questions, seeking second opinions, and recognizing when the system isn’t serving them. How do you advocate for yourself when you’re not sure what to ask? Where do you turn when the answers you’re getting don’t feel right? Hallie and Dr. Fix don’t just name the problems. They look closely at what can be done differently, and what it might take to shift the focus of healthcare back to people.
Quotes
- “People always say [our healthcare system] is broken. I don’t say it’s broken. I say it works as it’s designed to. It’s this very complex, overly complex system that makes it challenging for people to get good preventive care, to get care when they need it. And it’s really designed for profit, unfortunately.” (04:02 | Hallie Woods)
- “The business of medicine is designed to optimize profit. It’s designed to provide care for the sick. And it’s designed to figure out how we get more people into what I call the healthcare funnel, which unfortunately causes a number of different issues…” (06:24 | Hallie Woods)
- “We’re all trying to code up, manipulate the system to get those billable codes, but a lot of really important work doesn’t fall within those billable codes, and that’s coordination.” (13:19 | Hallie Woods)
- “As humans, we were designed to trust our physicians, our providers, because they have all the schooling. But unfortunately, you need to be your own advocate. You need to push and ask for things, because sometimes in this quick, quick system, it’s, as you said before, the squeaky wheel gets the oil, and you’ve always got to be the squeaky wheel when it’s you or your family’s health.” (24:47 | Hallie Woods)
Links
Connect with Hallie Woods:
www.accessumhealth.com
Hallie spent 15 as an executive in large, corporate hospital systems, most recently as the Chief Operating Officer of a large hospital in the Denver Metro area. In these roles, Hallie had first-hand insight into how the American healthcare system isn't serving people: focusing on quantity, not quality, and putting profits before people. Hallie started Accessum Health, a membership-based healthcare plan, to help provide better access and navigation for the American healthcare system.
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Could a simple walk challenge your body, clear your mind, and strengthen your sense of discipline all at once? Dr. Andrew Fix unpacks the rising popularity of rucking: a low-tech approach to fitness that involves walking with added weight in a backpack or vest. He explains how this small shift transforms a regular walk into a more efficient workout that improves cardiovascular health, builds muscle, and supports mental well-being. The best part? You don’t need specialized equipment. A backpack and a few heavy books are enough to get started.
This episode also explores how rucking creates space for connection. Whether you’re walking with a friend or joining a group, there’s something powerful about moving side by side with others. Dr. Fix shares why those moments matter, and how they help build both physical and emotional resilience.
If you’ve been looking for a sustainable, accessible way to support your health, rucking might be the shift your routine needs!
Quotes
- “It makes you have to work harder, not only physically, like your muscles, your joints, your tissues have to work a little bit harder, but so does your heart, so does your cardiovascular system, so do your lungs, your respiratory system, and it’s gonna up-level that training just a little bit for you.” (02:57 | Dr. Andrew Fix)
- “If you want to be efficient with your time that you have to exercise and you want to maximize that, throwing a little bit of extra weight on you when you go for that walk... is just going to make it more impactful and more efficient for you.” (07:03 | Dr. Andrew Fix)
- “There’s this situation where you’re across from somebody and it’s me versus you, but if you’re next to somebody, it’s us and we’re in this together.” (09:24 | Dr. Andrew Fix)
- “If you’re looking for something consistent, easy to stick with, and a way to build a little mental toughness along the way, rucking might be a great activity for you.” (10:26 | Dr. Andrew Fix)
- “I encourage you—whether you’ve got a weight vest, a backpack, actual weights, or just some books or water bottles—add a little extra weight to your next walk and give rucking a try.” (11:38 | Dr. Andrew Fix)
Links
https://www.google.com/search?q=rucking&rlz=1C5CHFA_enUS987US989&oq=rucking&gs_lcrp=EgZjaHJvbWUyDAgAEEUYORixAxiABDINCAEQABiDARixAxiABDIHCAIQABiABDINCAMQABiDARixAxiABDINCAQQABiDARixAxiABDIHCAUQABiABDIHCAYQABiABDIGCAcQRRg90gEIMTA0NmowajeoAgCwAgA&sourceid=chrome&ie=UTF-8
https://www.podbean.com/player-v2/?i=ncte4-14f60bb-pb&from=pb6admin&share=1&download=1&rtl=0&fonts=Arial&skin=1&font-color=auto&logo_link=episode_page&btn-skin=1b1b1b#:~:text=In%20this%20episode%20of%20The,strengthen%20your%20core%20and%20legs
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Most men want real connection. But as a father in midlife, where do you find it?
Dr. Andrew Fix talks with Jason Griffing, the founder of Pillars of Impact, a growing community for dads who want more than surface-level friendships. They explore what happens when fathers carve out space for honest conversations about marriage, parenting, purpose, and the parts of life that often get overlooked.
How do you show up with vulnerability when you’re juggling kids, career, and a long to-do list? Why is it so easy to let your relationship take a back seat, even when you know better? Jason shares how the group’s six pillars – parenting, marriage, wealth, mindset, fitness, and vocation – create structure for growth and a support system that feels personal, not performative.
This episode is a reminder that community doesn’t build itself. And for many fathers, it starts with simply deciding to speak up, show up, and stay committed to something real.
Quotes
- “You get this kind of asymmetry of like I’m very locked in on the things that aren’t going well in my life. And I’m seeing all of the things that are going incredibly well in everybody else’s life. And that can be a really negative spiral and a kind of isolating factor in our lives.” (16:29 | Jason Griffing)
- “Sometimes you need some urgency in your life to sort of drive that productivity.” (20:32 | Jason Griffing)
- “It’s so much easier to let yourself down than to let other people down.” (25:38 | Dr. Andrew Fix)
- “I’m a big believer in the power of ideas. The right ideas have really helped me lead a more impactful life from getting sober… All of these things start as an idea. And I think if we can really tap into the power of ideas, of course, they have to be coupled with action as well.” (52:22 | Jason Griffing)
- “In today’s world, for all kinds of reasons, having real social connection and peer relationships is more important than ever.” (53:31 | Jason Griffing)
Links
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https://newsletter.pillarsofimpact.com/
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Treating pain without seeing the full picture is like fixing a leaky pipe without checking the water supply for the real issue.
Dr. Andrew Fix shares a story about a patient who followed all the rules of rehab but still couldn’t shake her knee pain. Months of physical therapy focused on the joint itself, yet her mobility was limited and the discomfort persisted. Why wasn’t it working?
As it turns out, the problem wasn’t only in her knee. Her hip and ankle on the same side were stiff and weak, issues no one had looked at before. Dr. Fix explains how a more thorough, full-body assessment changed the course of her care and revealed what had likely contributed to the pain all along.
If you're dealing with lingering pain or stuck progress, this episode is a reminder to zoom out. Are we really treating the cause, or just the symptom? For physical therapy to be effective, the whole body has to be part of the conversation.
Quotes
- “Sometimes we don’t do quite as thorough of an evaluation on those people because we’re just so focused on the surgery that they just had.” (04:37 | Dr. Andrew Fix)
- “What we found was that she has a significantly stiffened hip on the same side, that same leg, the left side, compared to the other hip. Her ankle, super stiff on that left side compared to the other side. And of course, that’s the side that she’s still having knee pain on.” (05:01 | Dr. Andrew Fix)
- “We cannot look at this person, this individual, because they had a knee surgery, just like we need to rehab their knee. We need to think about how this interacts and how this plays with the entire body.” (07:37 | Dr. Andrew Fix)
- “It’s not rocket science, right? If we have pain in a joint, we can’t just look at that joint. We need to look above. We need to look below.” (09:53 | Dr. Andrew Fix)
- “You can’t treat issues in a vacuum because otherwise you’re going to have results that are in a vacuum that aren’t going to expand to be widespread positive changes.” (10:31 | Dr. Andrew Fix)
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Most injuries don’t need surgery. They need the right signal to help the body start healing.
Dr. Andrew Fix sits down with Kathleen Heiney, the founder of LINC Golf & Wellness and ReGen3 Therapeutics, to talk about shockwave therapy and its role in treating tendinopathy and chronic pain. What happens when you stop chasing quick fixes and start supporting the body’s natural healing process? For Kathleen, it meant turning her own recovery into a deeper obsession, and eventually, a business.
They walk through the two types of shockwave therapy, radial and focused, and when each is most effective. From stubborn shoulder issues to post-surgical rehab, Kathleen shares examples of how this non-invasive treatment can help stimulate regeneration and reduce pain without relying on medications or surgery.
How long does it actually take to heal? What should you expect after a session? And why do so many people give up just before their body turns a corner? This episode has a lot of insights for anyone curious about alternative therapies or looking for answers when traditional treatments fall short.
Quotes
- “This technology, you know, is noninvasive. Hardly any downtime. You’re getting your body healed. So I started thinking to myself as I was referring so much business to [the podiatrist], I started getting shockwave [therapy] for free. And I thought to myself, okay, so why am I not starting this business?” (04:31 | Kathleen Heiney)
- “Not everybody needs to go under the knife... There’s a lot of ways that we can rehab our body. And combining physical therapy and shockwave therapy is just one modality.” (05:50 | Kathleen Heiney)
- “What the radial will do is it will kind of break it up. And I want to say subcutaneous because it’s only like an inch and a half. So it starts to create that microtrauma to get the blood flowing back to the area so that the tissue can start to heal again. So we’re kind of rebooting the healing process.” (10:59 | Kathleen Heiney)
- “For anything that’s worthwhile, you’ve got to maybe go through a little bit of discomfort to get there. Mentally, physically, emotionally, all the good things require a little bit of discomfort to get to that.” (16:31 | Dr. Andrew Fix)
- “You will either choose to invest in your health and wellness now, or you’ll be forced to pay for your sickness and disease later down the road.” (56:37 | Dr. Andrew Fix)
- “We all just want to be able to do the things that we want to do when we want to do them. And in order to do it, we need to really take care of ourselves and address things so that they don’t become bigger problems.” (59:37 | Dr. Andrew Fix)
Links
Connect with Kathleen Heiney:
www.lincgolfandwellness.com
www.regen3therapeutics.com
Kathleen Heiney holds a Master’s in Kinesiology from Indiana University and has spent over 35 years teaching, coaching, and working in fitness and wellness. She’s the founder of LINC Golf & Wellness, offering professional golf instruction, yoga, and wellness retreats. After experiencing the benefits of shockwave therapy firsthand, she partnered with Dr. Eric Wankowski to launch ReGen3 Therapeutics, integrating this powerful modality into chiropractic care. A longtime Denver resident, Kathleen is passionate about whole-body wellness and lives in the DU area with her husband Tony and their daughter Janet. When she’s not on the golf course or doing yoga, you’ll find her enjoying the Colorado outdoors with her close-knit community.
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Most people think the gym is where the magic happens, but the real calorie-burner might be everything you're doing outside of it.
Dr. Andrew Fix introduces the concept of NEAT (Non-Exercise Activity Thermogenesis) and explains why these unstructured movements might be your biggest opportunity for burning calories and boosting energy. Think walking to the store, standing at your desk, or carrying your groceries instead of pushing a cart. These moments may seem minor, but they can add up to 30% or more of your daily energy expenditure.
How much are you really moving outside the gym? Are you relying too heavily on your workouts to do all the heavy lifting?
This episode makes a strong case for rethinking how we approach weight loss and daily activity. If your goal is to increase energy, feel better in your body, or make progress without overhauling your routine, this is a strategy worth paying attention to.
Quotes
- “Most people that exercise regularly, this is only accounting for like 5% to 10%. Think about how much time in the day you spend exercising compared to what you spend doing other things.” (03:23 | Dr. Andrew Fix)
- “Little things can add up and make a huge difference.” (04:41 | Dr. Andrew Fix)
- “This NEAT can really be a game changer when it comes to: Is somebody getting enough movement in? How many calories are you actually burning throughout the day?” (05:31 | Dr. Andrew Fix)
- “One of the most powerful and beneficial things you can do anyways for your health is, from a blood sugar standpoint, if you could structure it to go for a 5- or 10-minute walk after each of your meals.” (06:57 | Dr. Andrew Fix)
- “Something as small as tapping your foot, fidgeting, getting down on the floor when you’re watching a television show or a game or a movie, and do some light mobility work or some light stretching, as opposed to sitting on the couch… it doesn't have to be complicated, but it can be super powerful.” (08:24 | Dr. Andrew Fix)
Links
https://www.npr.org/sections/health-shots/2023/07/22/1189303227/neat-fitness-non-exercise-activity-thermogenesis
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Billionaires are investing in longevity science, and it could change how the rest of us live, age, and access healthcare.
In this episode, Dr. Andrew Fix talks with Dr. David Dror, a health economist and author of “Investors in Longevity,” about the future of aging and why massive private investment is flowing into the science of longer, healthier lives. What happens when aging becomes a market opportunity? And who benefits when medicine moves toward personalization and prevention instead of standardized care?
Dr. Dror shares insights from decades of global work in health systems and social protection. He explains why longevity is more than living longer. Longevity is about preserving physical and cognitive function as we age. From cellular reprogramming to AI-driven drug discovery, the conversation highlights advances that could push the boundaries of what we expect from medicine.
But access isn’t equal, and that matters. Dr. Dror offers a clear call to action: get informed. As science and capital converge, individuals who understand the landscape will be in a better position to advocate for their health and shape their future.
Quotes
- “We have all grown up and lived for years with the notion that public money creates public health... When this now goes away... does that mean we’re going to have private health?” (07:06 | Dr. David Dror)
- “We are not yet at the stage where personalized medicine is really the domain of the public at large in any country that I know of... But now we’re talking about a different game altogether based on the individualized picture in terms of your cell structure.” (25:30 | Dr. David Dror)
- “Aging needs a rebrand. Aging isn’t a downhill side. Aging is actually an upgrade waiting for better PR. And we can flip the script. Longer lives mean more time for growth.” (34:59 | Dr. David Dror)
- “If people will live to 100, they will probably work to 80 or 85... So on the three very important aspects of work, welfare, and wealth, longevity has a huge set of impacts.” (36:40 | Dr. David Dror)
Links
Connect with Dr. David Dror:
https://www.linkedin.com/in/daviddror/
https://www.amazon.com/Investors-Longevity-Capital-Future-Extending/dp/297018320X
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Most injuries don’t come out of nowhere. They happen when your body is asked to do more than it’s ready for.
In this episode, Dr. Andrew Fix breaks down how injury, capacity, and stress are connected in ways that many people overlook. What causes an injury? Why do some aches seem to pop up after a small change in your routine? He explains how every tissue in your body has a capacity for stress and why injuries tend to happen when that capacity falls short of the demands placed on it.
Dr. Fix shares how sleep, nutrition, recovery, and daily stress shape your body’s ability to handle load. A few poor nights of sleep or a spike in emotional stress can quietly chip away at your tissue capacity without you even realizing it. By paying attention to these shifts, you can catch small problems before they turn into bigger setbacks. Dr. Fix also walks through his three-step approach, reset, restore, reload, which focuses on treating symptoms while strengthening the body for the long haul.
Whether you are chasing big fitness goals or just want to stay active without injury, this episode is a reminder that the balance between stress and capacity matters every single day.
Quotes
- “Injuries happen when the load or the stress that’s being placed on the tissue is more than the capacity or the tolerance that the tissue has.” (01:58 | Dr. Andrew Fix)
- “Whenever our load stays below the capacity of the tissue, you’re really gonna be at a low risk of injury in those situations.” (03:35 | Dr. Andrew Fix)
- “We want to identify any issues that are present before we get to this point… we can prevent a lot of these things from happening.” (05:48 | Dr. Andrew Fix)
- “Is the capacity of the tissue strong enough to withstand the load that it’s being asked to tolerate?” (07:47 | Dr. Andrew Fix)
- “We need to reload. We need to improve the capacity of our tissues so that we can withstand the load that we’re being asked to do, whether that’s training wise or otherwise picking up your kids, you name it.” (09:10 | Dr. Andrew Fix)
Links
https://www.professionalseminars.com/post/understanding-load-vs-capacity-unraveling-the-mystery-of-injuries-and-pain#google_vignette
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Podcast production and show notes provided by HiveCast.fm
Waiting until pain gets worse guarantees it’ll cost you more time, more money, and more of the life you want to live.
This episode starts with a conversation about amortization in commercial real estate, but quickly shifts to something more personal: the way we treat our own pain. Dr. Andrew Fix shares how this financial concept mirrors the way many people delay dealing with physical discomfort. Why do we wait until pain becomes unbearable before we act? And what does that delay actually cost us?
Drawing from his own experience with a chronic Achilles issue, Dr. Fix walks through the consequences of postponing care. Small problems become harder to solve. The investment required, whether time, money, or energy, only grows.
You can’t spread out your pain like a loan. And you can’t ignore it forever. So the question becomes: are you willing to invest in your health now, or are you prepared to pay more for it later?
Quotes
- “The longer we wait to deal with something that is physically bothering us, typically the harder it is, the longer it takes, the more expensive it is to deal with then.” (03:56 | Dr. Andrew Fix)
- “Had I just addressed this seriously from the get-go, and not treated it like it wasn’t that important, oh my gosh, life would have been much better.” (06:49 | Dr. Andrew Fix)
- “If you can just take the small things seriously, they don’t have to turn into big things.” (07:06 | Dr. Andrew Fix)
- “You cannot amortize your health.” (07:16 | Dr. Andrew Fix)
- “You will either choose to invest in your health and wellness or you’ll be forced to pay for your sickness and your disease or your injuries later.” (07:39 | Dr. Andrew Fix)
Links
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Most of us breathe more than 20,000 times a day without realizing how much it's working against us, fueling stress, wasting energy, and keeping us stuck in survival mode.
Dr. Andrew Fix sits down with Dr. Andy Sabatier, a physical therapist who left behind a high-performance sports and ICU background to focus entirely on one thing: helping people breathe better. Together, they unpack the difference between functional and dysfunctional breathing and why this one act, done unconsciously all day long, has a ripple effect on pain, posture, stress, endurance, sleep, and more.
Dr. Sabatier explains why mouth breathing can push us into chronic fight-or-flight, how nose breathing activates the diaphragm and downshifts the nervous system, and what happens when we retrain our breath to work for us instead of against us. He breaks down his “14 words of functional breathing,” shares a client story that reshaped his entire practice, and offers a simple framework for how to begin.
This conversation isn’t about hacks or techniques. It’s a call to take ownership of something we already do, and use it to feel better, move better, and live with more ease.
Quotes
- “Breathing is the single most impactful action any human being performs more than 20,000 times every day.” (03:47 | Dr. Andy Sabatier)
- “How we breathe is how we feel, and how we feel is how we breathe.” (06:31 | Dr. Andy Sabatier)
- “Conscious breathing trains subconscious breathing.” (35:47 | Dr. Andy Sabatier)
- “Breathing is a privilege, it’s a play, it’s a practice, and ultimately it’s a performance.” (42:27 | Dr. Andy Sabatier)
- “There is no perfect breathing. Your breathing is your own. You’re the only one that can do it. You’re the only one that can get fascinated by it. And building a relationship where you feel like this is something I enjoy is another way of trusting yourself and loving yourself that previously just hasn’t been explored.” (56:52 | Dr. Andy Sabatier)
Links
Connect with Dr. Andy Sabatier:
https://www.academywestperformance.com/about
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
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https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Using insurance for physical therapy might feel like a smart move until you see the price you’re paying in time, money, and results.
When Dr. Andrew Fix sat in on a client’s post-op appointment, he didn’t expect the orthopedic surgeon to describe their own physical therapy department as “a factory.” But that offhand comment revealed something bigger: a system that’s become overloaded, rushed, and driven by insurance reimbursement instead of patient outcomes. So why are so many people still choosing in-network care? And what are they actually getting for their money?
In this episode, Dr. Fix breaks down how insurance is shaping the way physical therapy is delivered and how those choices affect real people. He explains why high-volume clinics are the norm, how reimbursement cuts are pushing providers to see more patients in less time, and why many people end up with surprise bills despite thinking their care is “covered.”
This is a conversation about time, trust, and the true cost of healthcare. If you’ve ever felt confused by your insurance or unsure whether cash-pay care is worth it, this episode gives you a clearer way to think about your options.
Quotes
- “The clinic is so crowded with clients and the schedule of the therapist is so full with people every day that the clients don't get a very personalized and individualized experience.” (03:48 | Dr. Andrew Fix)
- “The orthopedic office has their own physical therapy department, but the physicians, because they don’t like the quality of the experience that clients are receiving downstairs... they’re choosing to refer their clients elsewhere, where it takes money out of their practice’s pocket.” (04:46 | Dr. Andrew Fix)
- “Every year, we as consumers, you as consumers, pay more for health insurance... but then, every year, it seems like your insurance is covering less and less and less.” (06:19 | Dr. Andrew Fix)
- “I can absolutely promise you that it is not necessarily cheaper to go to an in-network place versus an out-of-network or cash pay style office.” (10:01 | Dr. Andrew Fix)
- “We get to spend so much more time with the client that we can oftentimes achieve the same or typically a better outcome in a fewer number of sessions... you get back that one finite resource that none of us have enough of, and that’s time.” (14:04 | Dr. Andrew Fix)
Links
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Most of us know the basics: eat well, move your body, get enough sleep. So why is it still so hard to live a healthy lifestyle?
Dr. Andrew Fix is joined by Dr. Lloyd Glauberman, a psychotherapist with more than 40 years of experience, to talk about why common sense habits have become so difficult to maintain. They explore the idea of “lifestyle intelligence,” a concept rooted in the natural instincts we’re born with, like knowing when we’re hungry or tired, and how those instincts get overwritten by cultural norms, screens, and stress.
Why do we have more information about health than ever, yet obesity rates keep climbing? Why is stress management something we constantly talk about but rarely prioritize? This episode takes a clear-eyed look at how small, daily decisions shape long-term health and why behavior change often feels so hard to sustain.
Dr. Glauberman also shares how his work blends psychology and technology to help people stay on track, starting with a few minutes a day. If you’ve ever felt stuck between knowing what to do and actually doing it, this conversation will hit home.
Quotes
- “Instead of self-esteem, what we really have is selfie-esteem. We have this artificial entity we’ve created that we sell to the public on screen. That’s us now.” (10:35 | Dr. Lloyd Glauberman)
- “Everybody on some level understands what’s important… It’s getting them to do these things. So my job is to present information in ways that it is more likely to be understood, stored, and utilized. Because if it’s not utilized, it doesn’t matter.” (30:03 | Dr. Lloyd Glauberman)
- “You know what one of the most difficult parts we’ve never spoken a lot to when it comes to people losing weight? …is when they’re successful.” (33:18 | Dr. Lloyd Glauberman)
- “The whole idea is you’ve got to get people used to this. There, getting there is part one, staying there is part two.” (34:02 | Dr. Lloyd Glauberman)
- “The process of becoming ill or dysfunctional is so slow, so silent... All of that sensory information that will eventually lead to chronic disease is invisible.” (47:12 | Dr. Lloyd Glauberman)
- “Life is about what you do most of the time, not all the time.” (52:55 | Dr. Lloyd Glauberman)
Links
http://lifestyleintelligence.com/
https://www.linkedin.com/in/lloyd-glauberman
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Asking for help isn’t a weakness; it’s one of the fastest ways to get where you want to go.
When did we start believing that real leaders don’t need guidance? Dr. Andrew Fix takes a closer look at a recent Toyota campaign featuring Damian Lillard and unpacks the message that mentorship somehow conflicts with leadership. He doesn’t buy it, and explains why that mindset holds people back.
In this episode, Dr. Fix makes the case for mentorship as a key part of growth, not a detour from it. Even the most elite performers have coaches. So why do so many people hesitate to ask for help?
Whether you’re chasing a health goal, navigating your career, or trying to level up in any part of life, this is a reminder that seeking guidance isn’t a sign you’re falling behind. It’s a smart move toward getting where you actually want to go.
Quotes
- “One of the most efficient ways to help us get to where we want to go is to seek the mentorship and guidance of those that are already in the place that we want to be.” (05:34 | Dr. Andrew Fix)
- “It is okay to ask for help. In fact, I’m sure Damian Lillard or anyone else like that is in a very successful situation… I’m sure they would say, yes, it’s okay to ask for help. You should ask for help.” (06:42 | Dr. Andrew Fix)
- “What that doesn’t mean is that you should expect other people to do things for you… They can’t help you if you’re not willing and wanting to be helped.” (07:00 | Dr. Andrew Fix)
- “Even coaches need coaches. And any really good one is going to tell you that, right?” (08:00 | Dr. Andrew Fix)
- “Don’t be so stubborn and so hardheaded to say, ‘I need to forge my own path.’ Sometimes that just means it takes you longer to get where you could’ve gone faster—with help.” (09:29 | Dr. Andrew Fix)
Links
https://www.instagram.com/shawnpeezie/reel/DExqcMxRdzA/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Skipping workouts while traveling might not seem like a big deal, but why does it feel so hard to get back into a routine afterward?
Dr. Andrew Fix breaks down the challenge of staying consistent with fitness while on the road and why a little effort can make a big difference. Fresh off a work trip to Atlanta, he shares strategies for keeping movement and nutrition in check without overcomplicating things. He talks about fitting in short workouts, making smart food choices without missing out, and avoiding the post-travel slump that can throw everything off track.
Travel doesn’t have to derail progress. With a few small adjustments, you can return home feeling strong, refreshed, and ready to pick up where you left off.
Quotes
- “What’s important when you’re traveling is not necessarily to get the same intensity in. If you’re going to work out or exercise, it’s just to maintain consistency. It’s to maintain the routine.” (05:14 | Dr. Andrew Fix)
- “The inertia to get started is the hardest part. Whether we’re talking about getting a car moving, starting a run, or getting back into the nutrition habits you’re used to, the inertia of getting something started requires far more energy than simply keeping it going.” (06:11 | Dr. Andrew Fix)
- “Just because you do something doesn’t mean you should feel guilty about it. It’s your choice, but just know that for some decisions you make, you may have to sacrifice some other things or you may have to make a later decision as a result of the one you made before.” (09:31 | Dr. Andrew Fix)
- “Part of why we feel bad a lot of times when we get back from a trip isn’t necessarily just from the eating. It’s because we didn’t move as much as we normally do. Like our body is stiff. We didn’t burn the calories. We didn’t keep our digestive system and things going.” (10:05 | Dr. Andrew Fix)
- “Make sure you’re getting in the water, the electrolytes, all the other things. And then what we talked about last was just getting in some steps, right? Like whether it’s going for a short run, whether it’s just going for some walks.” (12:11 | Dr. Andrew Fix)
Links
https://www.podbean.com/ew/pb-vguev-11d854f
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Let them do what they do. Your power comes from what you do next.
Ever catch yourself getting worked up over something completely out of your hands? Dr. Andrew Fix dives into the idea of “let them,” inspired by Mel Robbins, and why releasing control over the uncontrollable can ease anxiety and improve your reaction to life’s frustrations. Whether it’s traffic, a tough game, or someone ghosting you, the way you respond makes all the difference. Instead of fixating on what others do, what if you focused on what comes next? Shifting from “let them” to “let me” puts you back in the driver’s seat, turning small, intentional choices into lasting progress.
Quotes
- “One of the reasons why I love this concept of ‘let them’ is because it’s all about controlling the controllables. It’s one of our core values here at Physio Room. It’s one that I resonate with really hard, but it’s also not always the easiest thing to do, to focus on the things that are within your control.” (02:27 | Dr. Andrew Fix)
- “If somebody cuts you off in traffic, rather than responding and reacting in a frustrated, upset kind of manner, where you’re honking at them, now you’re tailgating them, and you’re trying to pull up next to them to glare at them through the side window of the car—just let them. Let them cut you off. You don’t know what's going on in their life.” (03:57 | Dr. Andrew Fix)
- “The part that I love the most about the book was what comes after that let them part. After you decide and you make the decision, I’m going to move forward. I’m going to control what I can. Mel Robbins says, ‘now let me.’” (05:38 | Dr. Andrew Fix)
- “You’re not going to lose 15 pounds by focusing on losing 15 pounds. You’re going to lose 15 pounds by focusing on the steps that you need to take, the habits that you need to stack in order to get there.” (07:10 | Dr. Andrew Fix)
- “Many of us overestimate what we can do in a day or a week, like in a really short time span. But many of us also underestimate the impact or the amount of things that we can get done in a really long period of time.” (08:31 | Dr. Andrew Fix)
Links
https://www.melrobbins.com/podcasts/episode-70
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Most of us spend our days replaying the past or bracing for what’s next, but how often do we fully experience what’s happening right now?
Dr. Andrew Fix breaks down the power of presence and why learning to stay in the moment can change the way we move through life. Watching his one-year-old son play, he noticed something striking—kids don’t dwell on yesterday or stress about tomorrow. They just are. Adults, on the other hand, get caught in cycles of reflection that can keep us stuck. We overanalyze what’s behind us, anticipate what’s ahead, and miss the only time that actually matters: the present.
Why is it so hard to stay focused on what’s in front of us? Dr. Fix explores that challenge and offers practical ways to shift your mindset. He shares why small, everyday moments—like a conversation over dinner or a quiet pause in your day—hold more power than we realize. Stress will always be part of life, but our purpose is shaped by what we choose to focus on.
This episode is an invitation to pay attention. To be where your feet are. To engage fully in the moments that matter most.
Quotes
- “Kids only know one thing, right? One-year-olds, they only know how to be present, right? Like they’re not worrying about the past. They’re not thinking ahead to what’s happening in the future. But as adults, that’s what we do, right? We dwell on things that happened in the past. We worry about things that are coming up in the future. And we’re not always good at just focusing on the present moment.” (03:05 | Dr. Andrew Fix)
- “The only moment that any of us can affect right now is this one that we are in right now.” (03:31 | Dr. Andrew Fix)
- “We are human beings, not human doings, right? And yes, we need to reflect and think about the things that happened in the past. And we need to reflect on those. And we need to plan and anticipate and prepare ourselves for the things that are coming up in the future. But that doesn’t mean we need to dwell on them.” (03:43 | Dr. Andrew Fix)
- “Whether that’s you’re out to dinner with a friend or a loved one, be there, be in that conversation. Don’t be worried about what’s on your phone.” (04:30 | Dr. Andrew Fix)
- “Sometimes you get through that. And then you have bigger things that come up in the future. And then you look back on those things that happened in the past that at the time felt enormous and they really feel small, right? They feel insignificant compared to the things you’re going through now.” (05:13 | Dr. Andrew Fix)
Links
Book: https://www.barnesandnoble.com/w/stillness-is-the-key-ryan-holiday/1130068915?cjdata=MXxOfDB8WXww&st=AFF&SID=www.barnesandnoble.com&2sid=Brass+Check_8445061_NA&sourceId=AFFBrass+Check&cjevent=c29fe78af37b11ef801f006b0a1cb828&dpid=tekz25v83#/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
How you carry yourself—your posture, your thoughts, your body language—shapes more than just how others see you. It affects your mood, your mindset, and your capacity for growth.
Dr. Andrew Fix breaks down the power of self-perception and communication, using “The Pout-Pout Fish” as an unexpected but fitting example. A gloomy fish believes he’s destined to be miserable until one moment shifts his entire outlook. What if the way you see yourself is just a story you’ve been telling for too long?
Drawing from Presence by Amy Cuddy and Mindset by Carol Dweck, Dr. Fix explores how small changes in body language can shift emotions and how embracing a growth mindset leads to resilience and success. If your thoughts and habits shape your reality, what would happen if you decided to shift them? This episode challenges you to rethink the way you move, think, and show up in the world.
Quotes
- “How we carry ourselves and the mindset that we have goes an extremely long way to how we act, how we feel, how we come off and come across to other people.” (04:16 | Dr. Andrew Fix)
- “More than 70% of our communication, if not more, is nonverbal. That means even more than what you’re saying to people, what do you look like? What’s your facial expression? What’s your body position? How are you acting when you say these things?” (05:50 | Dr. Andrew Fix)
- “Do you have a fixed mindset? Or do you have a growth mindset? Do you believe that things are just the way that they are, and there’s nothing that you can do to change it? Or do you believe that if you keep moving the needle forward, you can create some positive change?” (06:25 | Dr. Andrew Fix)
- “If you believe that things can improve, then you will work harder.” (07:08 | Dr. Andrew Fix)
- “If we just show that improvement can be made and we help people understand and bring them along the journey, what a difference that can make.” (07:55 | Dr. Andrew Fix)
Links
https://poutpoutfish.com/
https://www.youtube.com/watch?v=hiiEeMN7vbQ
https://www.amycuddy.com/books
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Relying on a prescription won’t rebuild strength or restore movement. Healing takes more than medication.
Dr. Andrew Fix shares the story of a man who struggled with back pain for six months after lifting something heavy and awkward. When he finally saw a doctor, he walked away with a prescription for gabapentin but no real plan for recovery. What can you do when medication is the only advice you get?
Dr. Fix unpacks why health accountability matters and why asking the right questions can change the course of your recovery. He explains how nerve irritation and muscle atrophy require more than pills and highlights real solutions—like physical therapy, movement-based rehab, and lifestyle changes.
If you’ve ever felt dismissed by a quick prescription, this episode will challenge you to take a more active role in your health.
Quotes
- “The standard of care for a back pain episode like this should not be, and is not just ‘prescribe a medication and go about your usual day.’” (07:56 | Dr. Andrew Fix)
- “If you injure something, you spend time in a boot, you spend time in a sling, you just simply spend time not doing stuff. You need to do some intentional work to make up that difference.” (12:13 | Dr. Andrew Fix)
- “We don’t stop moving because we get old. We get old because we stop moving.” (12:42 | Dr. Andrew Fix)
- “You have to be the biggest advocate for your own health.” (13:15 | Dr. Andrew Fix)
Links
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Burnout isn’t a badge of honor. The real challenge is knowing your limits and respecting boundaries before you hit a wall.
Dr. Andrew Fix takes a hard look at burnout and why so many high achievers push themselves past the point of exhaustion. Do you know where your limits are? Most people don’t until they’ve already gone too far. Instead of chasing a perfect work-life balance, Dr. Fix offers a different approach: work-life integration, where passion and purpose fit naturally into daily life.
This episode digs into the cycle of overexertion and recovery that keeps people stuck. Dr. Fix explains how finding your personal floor and ceiling—the minimum effort needed to stay productive and the upper limit before burnout—can help you perform better without the constant ups and downs. He also challenges the idea that intensity alone drives success, showing why consistency is the real game-changer.
Dr. Fix will get you thinking about your own boundaries, your limits, and whether you’re actually working toward success, or just working yourself into the ground.
Quotes
- “I really like the term work-life integration… Work-life balance doesn’t necessarily need to mean that you’re either at work or you’re not.” (02:06 | Dr. Andrew Fix)
- “Sometimes we can overwhelm ourselves with like, we’ve got too much going on... we’re trying to be all of the things to everybody too much, to the point where we burn ourselves out.” (03:57 | Dr. Andrew Fix)
- “Rather than working so hard to the point where you hit the peak, you burn out, and then you have to crash, what would be better is knowing and finding what your limits are.” (04:40 | Dr. Andrew Fix)
- “Consistency is what’s going to get you there much more than trying to hammer it and then having to back off.” (06:07 | Dr. Andrew Fix)
- “In the game of life, and not burning yourself out, we need to find those boundaries, and we need to operate within them.” (07:23 | Dr. Andrew Fix)
Links
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
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RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Struggling to feel rested no matter how many hours you sleep? Maybe the real issue isn’t time. It’s quality.
In this episode, Dr. Andrew Fix talks about what it takes to improve sleep quality so you can wake up refreshed and ready to go. He shares insights from his own life as a busy father and professional, breaking down why better sleep leads to better recovery, sharper thinking, and more energy throughout the day.
This episode covers the small changes that make a big difference. Setting a consistent sleep schedule, creating the right sleep environment, and knowing when to cut off caffeine and alcohol can all help. Tune in if you want to improve recovery and overall health without adding more hours to your night.
Quotes
- “If he sleeps better, he will feel better. And then naturally what ends up happening is when somebody starts sleeping better, they feel better and then they want more of it.” (03:25 | Dr. Andrew Fix)
- “The hardest thing for our body to do is if those times of going to bed and waking up are all over the place, your body doesn’t know when it’s supposed to wake up, when it’s supposed to wind down.” (05:36 | Dr. Andrew Fix)
- “When you consume [alcohol], it can have a huge impact on your sleep quality… If you have a drink after 5 PM, that seems to creep into my night’s sleep and increases my breathing rate, increases my heart rate, lowers my recovery score the next day.” (11:28 | Dr. Andrew Fix)
- “More poor-quality sleep isn’t going to make you feel better. Focus on improving the quality of the sleep you’re already getting.” (14:42 | Dr. Andrew Fix)
- “Those are like cost-free things that pretty much anyone can do or very minimal cost… takes you no time to implement those things.” (14:52 | Dr. Andrew Fix)
Links
The Code’s top 3 sleep quality tips: https://www.youtube.com/watch?v=nJdJtwdCF14
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Healthiness is resilience,” says Chris Peng, the CEO and co-founder of Labfront, drawing on a definition from his dad’s lab that challenges traditional views of health and reframes it through adaptability.
In this episode, Chris and Dr. Andrew Fix talk about how continuous data from wearable devices like Garmin and Dexcom is reshaping healthcare, and offer insights into individual health patterns. Why rely on single data points when the human body is constantly changing? Chris shares how Labfront is helping researchers and institutions like Harvard and MIT use continuous data to tackle inefficiencies and improve outcomes.
With a focus on resilience as the ultimate measure of health, Chris points out how wearable technology empowers individuals to understand their unique responses to stress, sleep, and even alcohol consumption.
Health isn’t about perfection, but about how well we adapt. Tune in to Chris and Dr. Fix’s discussion that offers a fresh, human-centered take on the future of healthcare.
Quotes
- “The current medical system and the way that we practice medicine, built around the constraints that existed in the past… You go into the doctor’s office, you take one blood pressure monitor, you maybe do a blood test, you do a couple things. But essentially, it’s one data point. And as much as that data point is helpful to bring some context, there is a much more multi-layered depth of context that can exist. However, the current medical system is no fault of their own, but basically the research side has not caught up to start doing and understanding this type of data.” (06:31 | Chris Peng)
- “Unfortunately, the system, just like everything else, is not a one-size-fits-all. And as I mentioned before, the science and the research is still very, very, very new.” (12:12 | Chris Peng)
- “If you’re trying to define what is a ‘healthy state,’ it’s really hard to kind of say what health is. We have infinite definitions of disease states. But lack of disease is not healthy per se. And that’s something that I think is really important.” (18:12 | Chris Peng)
- “Healthiness is resilience... The better your ability to adapt to situations, the more healthy you are.” (18:48 | Chris Peng)
- “Science learns from the process and figures things out. And yes, it can be originally influenced by a lot of corporations and their funding, but over the long term, the truth does win out.” (30:17 | Chris Peng)
Links
Connect with Chris Peng:
https://www.labfront.com/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Could what stresses you now in your life be opportunities for growth? How could you embrace the challenges that you’re going through to strengthen your personal and professional resilience?” asks Dr. Andrew Fix.
Stress often gets a bad reputation, but what if it’s actually the force that makes us stronger? In this episode, Dr. Fix unpacks how facing adversity can build resilience, using relatable examples like the struggles of sports and the deepening roots of a tree in a storm. He challenges us to rethink our perspective: Are the challenges we avoid the very ones that could help us grow? This episode will leave you with a refreshed outlook on stress and actionable ways to turn obstacles into opportunities.
Quotes
- “Ultimately, the wind is going to push and prod and challenge that tree. It’s going to cause splintering in the roots and it’s going to force and encourage those roots to dig deeper and deeper and deeper. And ultimately it’s going to strengthen that tree.” (03:40 | Dr. Andrew Fix)
- “We’re going to face struggles. And as a result of that, we’re going to be able to build resilience through gradually accomplishing more and more and more or tackling more and more and more of these obstacles.” (04:20 | Dr. Andrew Fix)
- “If we avoid stress in its entirety, and we try to live a stress-free life, if you ask me, we’re going to live a pretty unfulfilling life because we’re not going to have things that we need to build resilience from.” (06:07 | Dr. Andrew Fix)
- “Instead of thinking about avoiding stress, we want to embrace it. It’s an opportunity at the end of the day to build a stronger foundation, to build a more resilient mindset.” (06:43 | Dr. Andrew Fix)
- “What stresses now in your life could be opportunities for growth? How could you embrace the challenges that you’re going through to strengthen your personal and professional resilience?” (07:18 | Dr. Andrew Fix)
Links
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Confidence isn’t something you stumble upon. It’s something you create. Lesley Logan, the founder of OnlinePilatesClasses.com and host of Be It Till You See It, joins Dr. Andrew Fix to talk about how Pilates, belief, and community can transform not just your body, but your mindset.
What if you stop waiting for confidence to show up and start embodying the qualities of the person you want to become? Lesley shares how her journey from a Pilates skeptic to a global instructor was shaped by daily practice, resilience, and surrounding herself with a supportive community. From her athletic roots to her philosophy of “Be It Till You See It,” she reveals how small, bold steps lead to meaningful growth.
This episode touches on the power of deliberate action, the role of community in breaking through self-doubt, and the ways Pilates connects body and mind. How can stepping out of your comfort zone and leaning into belief change your life? Lesley’s story is proof that it can!
Quotes
- “I don’t believe in faking it till you make it. I believe that if I knew what to do in this situation, what would I do? If I knew how to be a confident CEO who ran a business, what would that person do? What do they worry about? How do they do this? And then I take action. I take messy action. And that’s what being it till you see it means.” (07:52 | Lesley Logan)
- “Sometimes we actually have a lot of the things that we want, but we’ve put ourselves in a position like, ‘I don’t know enough, I’m not good enough, I’m not fast enough.’ So we actually put ourselves further away from the finish line than we are.” (15:20 | Lesley Logan)
- “The comfort zone is actually quite uncomfortable if we’re really honest with ourselves. And being outside of the comfort zone is scary—absolutely—but also it’s kind of like, what could happen?” (31:01 | Lesley Logan)
- “Knowing where you want to go and then taking the first next step is all you need. A lot of people want to know all the steps in between. It is impossible. You don’t know. You also could have the roadmap, and then they are doing construction on it.” (32:21 | Lesley Logan)
- “I believe that when you do Pilates, you connect to yourself, and when you connect to yourself, you can connect more to others.” (48:49 | Lesley Logan)
Links
Connect with Lesley Logan:
https://lesleylogan.co/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Strength is more than just muscles. It’s the foundation of health and financial savings as you age. In this episode, Dr. Andrew Fix talks about the cost of weakness, referencing a 2018 UK study that found individuals aged 71 to 80 with weaker grip strength incurred 250% higher healthcare expenses, amounting to 3.25 billion pounds annually (approximately $4 billion USD).
Grip strength emerges as a powerful predictor of overall body strength and longevity, with stronger individuals enjoying lower healthcare costs and better health outcomes. Dr. Fix challenges the assumption that all age-related health declines are inevitable, suggesting that many are the result of deconditioning rather than aging itself. Regular strength training and physical activity, he explains, can offset these declines and boost functionality, allowing older adults to rival much younger, untrained individuals in fitness and health.
Pointing out the role of exercise intensity, Dr. Fix cautions that walking alone isn’t enough for significant health gains. Instead, he advocates for challenging strength training at least twice a week, paired with adequate protein intake to support recovery and muscle growth. By prioritizing strength, listeners can improve their quality of life while potentially saving on healthcare costs in the long run.
Quotes
- “Grip strength is actually a really good measure of longevity and of overall body strength because though it is a quick measurement, you can get a very specific exact number in terms of pounds or newtons or whatever unit of measurement you’re going to use. But it’s very hard to get a strong grip and not strengthen the rest of your body.” (03:05 | Dr. Andrew Fix)
- “Weaker people spent more money on their health, addressing things than stronger people did. So, it is more beneficial cost-wise, price-wise, more dollars in your pocket to be stronger than it is to be weaker.” (06:00 | Dr. Andrew Fix)
- “Is it possible that some of what we consider normal aging, ‘Oh, that’s just part of getting old,’ is really just deconditioning?” (07:46 | Dr. Andrew Fix)
- “The intensity really matters. We need to be pushing it. We need to be challenging ourselves, and we need to be doing things that are hard, that require speed, that require power and strength. And those things are going to lead to positive health changes.” (10:44 | Dr. Andrew Fix)
- “What are you doing now, daily or weekly, to move the needle forward from a strength perspective? Are you recovering adequately? Are you getting adequate nutrition so that your body can do what it’s meant to do from that strength training that you’re doing? Based on research, if you do those things, you are likely to spend less money on health problems later in life than those who are weaker.” (14:38 | Dr. Andrew Fix)
Links
https://pmc.ncbi.nlm.nih.gov/articles/PMC6330088/#:~:text=Total%20excess%20costs%20associated%20with,UK%20of%20%C2%A32.5%20billion
SideKick Tool:
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Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
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Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
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Connect with Physio Room:
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Adversity challenges us in ways we don’t always expect, but it also offers the chance to uncover resilience, strengthen our mindset, and rethink what truly matters. In this episode, Alex Kaminsky returns to share her story of navigating a bone tumor diagnosis and the physical, mental, and emotional hurdles that came with it. From setbacks in recovery to reevaluating ambitious goals, Alex illustrates how consistency and reflection helped her realign with her passions and rediscover her love for tennis.
Alex’s journey reminds us how slowing down, embracing gratitude, and aligning our goals with our values can turn adversity into growth. What can we learn from facing uncertainty and reframing challenges as opportunities for growth? Join Alex and Dr. Andrew Fix’s discussion as they explore resilience, and offer insights that reveal how even the toughest moments can lead to clarity, strength, and a renewed purpose.
Quotes
- “I was making it even harder on myself by taking on something completely new, like distance running, while also trying to balance it with recovering from an injury. A lot of the frustration that came with different parts of this process forced me to reflect and dig deep. I let myself sit with the discomfort, listen to my thoughts, and ask myself: Why is this so frustrating? What’s holding me back? And what do I need to do to move forward?” (28:18 | Alex Kaminsky)
- “My other rule is that nothing is too big or too small to be grateful for. It can be something simple, like saying, ‘I’m grateful for sunshine,’ and that’s enough. Other days, it’s like, ‘I’m grateful for my loving and supportive parents who have gone through hell and back to make sure that I had the best life possible.’ It can be extravagant, but it can literally be so silly. Both are equally important for shifting your mindset and rewiring your brain to focus on positivity and see the good in everything. We’ve all been around those people who, no matter what they’re going through, always bring that positive energy into a conversation.” (41:05 | Alex Kaminsky)
- “I think it’s really important to understand that it’s similar to the law of attraction—what you think about expands, and what you focus on grows. So, you need to focus on visualizing the things you want, not the things you don’t want.” (50:52 | Alex Kaminsky)
- “One of the biggest things and one of the things that’s the hardest for me is just giving yourself grace. And I think it’s so easy to see other people doing a great job, pushing through, and persevering. And we just tend to be so hard on ourselves.” (59:47 | Alex Kaminsky)
Links
Connect with Alex Kaminsky:
https://www.realkaminsky.com/
https://www.instagram.com/alexkaminsky222/
https://open.spotify.com/show/1VEwGlGsstM4B0EefzohAX?si=b2822ab5c7644036
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Unplugging from your phone for a few hours might be the reset your mind and relationships need. Will you try it? In this episode, Dr. Andrew Fix shares a personal story about accidentally leaving his phone behind at a holiday party, leading to an unexpected but transformative 19.5-hour break from his device.
During this time, he found relief from mental clutter and a renewed sense of presence. Freed from constant notifications and the urge to check social media or emails, Dr. Fix experienced what he describes as true mental decompression. This accidental digital detox helped him engage more deeply with his family and daily activities without distractions.
Dr. Fix points out the importance of setting boundaries with technology, and offers practical tips like enabling “Do Not Disturb” or limiting app usage to carve out undistracted time. He makes a case for regular device-free intervals—whether daily or weekly—to enhance focus, mental clarity, and connection with others.
Tune in to this episode of The Code to learn how to embrace moments of digital silence and rediscover the joy of being fully present.
Quotes
- “I think all of us should do this with some consistency—whether that’s a little bit each day or a day each week—where you just need to get that phone away from you so that it’s not there, so that you aren’t tempted to use it, to have it, to check it, and so that you can be present and focus on the other things and the other people around you.” (05:09 | Dr. Andrew Fix)
- “It is so easy to be distracted… It’s a constant battle, but it’s something that we definitely deal with. We’re trying to be present with our son. The notification goes off on the phone, and mentally you want to grab it, but you’re trying to hang out with your son. So that’s obviously more important.” (05:35 | Dr. Andrew Fix)
- “You could be exercising, you could be resting and recovering, you could be enjoying a meal and being present and focused with your friends, your family, whoever that is, or even just simply taking some time for yourself to think, to have that mental clarity.” (06:15 | Dr. Andrew Fix)
- “I encourage all of you to take some time away from your devices, step back from the constant notifications, and allow yourself to decompress. Embrace being present and fully enjoy the experience in front of you.” (06:50 | Dr. Andrew Fix)
Links
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Running is a high-intensity sport—more than just putting one foot in front of the other, it’s about understanding mechanics, building strength, and managing stress on the body. In this episode, Dr. Andrew Fix is joined by Dr. Matt Silver, physical therapist and author of “Built to Run,” to discuss the common injuries runners face and the unique challenges of the sport. Pointing out running as a high-intensity activity—essentially a series of single-leg hops—they explore how this repetitive motion places significant stress on the body, often leading to injuries like runner’s knee, IT band syndrome, shin splints, and Achilles tendinopathy.
Dr. Silver shares his journey of overcoming running injuries and how it inspired his work at Alpha Project Phyzio & Performance, helping runners achieve longevity in their sport. He points out the important role of strength training in injury prevention, and debunks the myth that stretching alone can resolve running-related pain. Instead, he explains how strengthening muscles and tendons enhances their spring-like qualities, enabling better recoil and support during runs.
Join Dr. Fix and Dr. Silver’s discussion to gain insights that’ll indeed help you optimize your performance as a runner and stay injury-free.
Quotes
- “Once we understand that running is essentially a single-leg hop repeated over and over, it’s clear that it’s a jumping exercise—a high-intensity exercise. I can’t think of any other sport that involves as much single-leg jumping as running does.” (07:59 | Dr. Matt Silver)
- “We have to ensure we build strength and think of the muscles and Achilles as muscles and rubber bands. The Achilles acts like a spring—there needs to be a certain level of tension there. So, when we hit the end range, it can contract out of it, making us run more efficiently. If your tendons are loose, you’re going to have to work a lot harder to run.” (17:37 | Dr. Matt Silver)
- “Strength training is important—you’ll gain a lot of adaptation just from that alone. But something else that I think would really help runners is jump training. If we know running is essentially jumping, then we need to incorporate jump training into our routine. It’s not only great for becoming a more efficient runner and training your tendons to contract and relax the way we want them to, but it’s also fantastic for your bone health.” (20:24 | Dr. Matt Silver)
- “Before we even talk about how your foot’s hitting the ground, we need to address your running form. Shoe wear does play a role in this—if you’re wearing a shoe with a massively built-up heel, you’re probably going to heel strike more aggressively. But if you’re overstriding, that’s what we need to fix first before even discussing how your foot is hitting the ground.” (37:23 | Dr. Matt Silver)
Links
Connect with Dr. Matt Silver:
https://www.alphaprojectphyzio.com/built-to-run-book
https://www.instagram.com/alphaprojectphyzio/
https://www.amazon.com/s?k=running+rewired&hvadid=241596968295&hvdev=c&hvlocphy=9028754&hvnetw=g&hvqmt=e&hvrand=4347788781906826674&hvtargid=kwd-377142194578&hydadcr=22534_10353871&tag=googhydr-20&ref=pd_sl_4ngqsthky4_e
https://www.youtube.com/watch?v=PeVgsbB_TW4
SideKick Tool:
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Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
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RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Is pain free the goal, or is being able to run the goal?” asks Dr. Andrew Fix, inviting listeners to rethink their approach to recovery. In this episode, he points out the importance of focusing on what truly matters: regaining the ability to do the activities that bring joy and purpose.
Dr. Fix talks about how pain management can support performance goals, using a runner with knee pain as an example. He explains the three-step process of reset, restore, and reload—calming symptoms, addressing root causes, and building resilience to handle life’s demands. How often do you pause to consider whether you’re prioritizing function over fleeting relief?
This episode emphasizes mindset just as much as movement. Dr. Fix challenges the “I can’t” mentality and encourages a focus on what’s possible, even during setbacks. Recovery, he explains, isn’t about perfection but about progress—mentally and physically. Could this perspective help you achieve more meaningful outcomes? Tune in to this episode to find out how.
Quotes
- “Having pain doesn’t mean that you have to stop doing all the things that bring that pain on. We just need to know how much we can push, when we can push, and when we shouldn’t push.” (06:16 | Dr. Andrew Fix)
- “The more in disarray somebody’s life outside of the clinic might be, the more stress they’re under, the smaller their body’s capacity is to be able to tolerate these things. We may not want to push someone as much.” (06:44 | Dr. Andrew Fix)
- “What we try to reframe and what we try to encourage people to do is, yes, we’re not going to pull someone out of their sport or activity unless we really think we need to. We are going to try to work through things, not avoid things. We want to also spin the conversation around and we want to focus on the things that you can do rather than ‘I can’t run, I can’t bike, I can’t do this or that.’ What are the things you can do?” (08:26 | Dr. Andrew Fix)
- “If we can focus on the things that we can do rather than the things that we cannot do, it’s gonna put you in such a better mental place.” (09:08 | Dr. Andrew Fix)
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Jenny Powers, co-author of “On the Origin of Being,” reminds us: “We need to take a step back and realize that who we are is what’s important—not what we do. Our physical and mental health totally depend on it.” In this episode, she joins Dr. Andrew Fix to discuss how understanding our evolutionary roots can guide us toward a healthier, more balanced life.
Jenny draws on her scientific expertise and personal journey to point out the disconnect between modern living and the way humans evolved to thrive. How do hustle culture and processed foods disrupt our well-being? What can we do to align with natural rhythms through movement, nutrition, and time in nature? With actionable biohacking insights, she shares practical ways to reconnect with our evolutionary foundations and improve the quality of our lives.
Tune in for a conversation that will leave you rethinking modern habits and inspired to embrace a more natural way of living.
Quotes
- “We need to take a step back and realize that who we are is what’s important—not what we do. Our physical and mental health totally depend on it.” (13:37 | Jenny Powers)
- “Nature is what ties us all together. It’s where we evolved. We’re the only species on the planet that no longer lives in our natural habitat. Nature provides us with the cues for good sleeping habits, like sunlight, and it gives us all of our natural resources. We’ve become so disconnected from our food supply—how we grow, process, and obtain food—all of which depend on nature.” (16:59 | Jenny Powers)
- “We no longer work so we can live; we live to work. That reflects an identity shift. People often think our ancestors lived nasty, brutal lives—constantly working and starving. But studies suggest quite the opposite: they likely spent only 15 to 20 hours a week on food-gathering activities and enjoyed plenty of leisure time.” (32:02 | Jenny Powers)
- “What people need to realize is that eating healthy is a practice. Meditating is a practice. Going to the gym is a practice. You have to make a conscious effort to build the habit of not being busy all the time.” (36:32 | Jenny Powers)
- “When you start eating the good things, you don’t need to take anything out of your diet. You just start adding the good things. The ‘bad’ things, the ones you’re not supposed to eat, naturally become less appealing. It’s not even a decision you have to make, which I think is a wonderful way to approach it.” (53:50 | Jenny Powers)
Links
Connect with Jenny Powers:
Website: www.ontheoriginofbeing.com
Instagram: https://www.instagram.com/ontheoriginofbeing/
Link to buy book: amzn.to/3RGAOiW
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“When we say yes to something, no matter what it is, we are saying no to something else.” Dr. Andrew Fix reminds us that every decision carries a trade-off, urging us to reflect on whether our choices truly align with our priorities and values.
In this episode, Dr. Fix talks about managing priorities and practicing discernment in a busy life. How often do we say yes without recognizing what we’re giving up on? This habit can quietly create imbalances, and leaves important areas like health, family, or personal well-being neglected.
Dr. Fix encourages us to approach decisions with intention. Before committing to something new, he suggests asking ourselves: Is this necessary? Will it benefit me or those I care about? What am I giving up by saying yes? Taking a moment to reflect can lead to choices that protect your time and keep your life balanced.
As he shares thoughtful ways to decline opportunities, Dr. Fix proves that a well-considered “no” can be a powerful tool for maintaining focus. Tune in to this episode of The Code to learn clear strategies for staying grounded and making choices that truly matter.
Quotes
- “If we always put exercise, health, family, spiritual life, personal life, or other important areas on the back burner, we’ll end up completely out of balance in our lives.” (04:04 | Dr. Andrew Fix)
- “What we all really want is to feel well-rounded in these different buckets—fitness, health, career success, personal life, relationships, spiritual life, and finances.” (04:30 | Dr. Andrew Fix)
- “Run that decision through a litmus test: Is this necessary? Is this beneficial? If I say yes to this, what am I saying no to, and am I okay with that?” (05:44 | Dr. Andrew Fix)
- “Take your foot off the gas, think before you respond, and decide what you should be saying yes to—and what you should be politely declining.” (06:41 | Dr. Andrew Fix)
- “Think about what you’re saying no to when you say yes to something else. Find a way to say no to more things so that you can say yes to the other things that are more important.” (07:15 | Dr. Andrew Fix)
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“It’s important for folks to have the tools they need to not be deceived because when you’re buying products, if you don’t know how you’re being fooled, you will be fooled,” says David Steinman, a best-selling author and chief officer of the Healthy Living Foundation. He joins Dr. Andrew Fix in this episode to put a spotlight on the hidden toxins in everyday life that threaten children’s health.
From the food we eat to the products we use, harmful chemicals are everywhere. David points to organophosphate pesticides in non-organic produce, linking them to ADHD, cognitive issues, and brain damage in children. How can parents navigate these risks? David suggests organic foods, explaining their cleaner profiles and rising affordability.
Beyond food, David discusses the impact of plastic on health, and explains how particles end up in the brain and reproductive organs, which contribute to infertility and reduced IQ. He shares simple changes, like switching to glass containers, that make a significant difference.
What steps can you take today to protect your family? David’s book, “Raising Healthy Kids: How to Protect Your Children from the Hidden Chemical Toxins in Our Everyday Lives,” offers parents the tools to create healthier environments for their children and future generations. This episode reminds us that small, intentional changes can lead to healthier lives and stronger communities.
Quotes
- “Every slice of bread that we’ve tested contains what is known as an organophosphate pesticide. Organophosphate pesticides are nerve toxins. They inhibit the body’s ability to produce an enzyme called cholinesterase, which breaks down acetylcholine. The ingestion of organophosphates—and our exposure to them, particularly for kids, though there are adult consequences too—results in a greater risk for attention deficit hyperactivity disorder, cognitive loss, and IQ loss.” (08:29 | David Steinman)
- “If we were able to put every kid on an organic diet… we would have fewer cancers, higher birth rates, fewer cases of ADHD, fewer dysfunctional kids who are terrorizing communities, and a more sane political system because we’d stop shaving IQ points off our entire future generation.” (33:34 | David Steinman)
- “When people discover how many chemical toxins are actually hidden in their consumer products, they want to know that kind of information… It’s important for folks to have the tools they need to not be deceived because when you’re buying products, if you don’t know how you’re being fooled, you will be fooled.” (48:50 | David Steinman)
- “Not many parents think about this, but if you have a kid at school, what’s in the school’s drinking water? Do you know what’s in your kid’s drinking water? You should.” (51:42 | David Steinman)
Links
Connect with David Steinman:
Websites: http://www.healthylivingmagazine.us
https://davidwilliamsteinman.com/
LinkedIn: https://www.linkedin.com/in/david-steinman-345ba775/
Twitter: https://twitter.com/bydavidsteinman
Facebook: https://www.facebook.com/davidwsteinman
Instagram: https://www.instagram.com/davidsteinman_author/
YouTube: https://www.youtube.com/@DavidSteinman2012
Book: https://www.amazon.com/gp/product/1510774394/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
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Setting priorities may be the missing piece in how we approach health and recovery. In this episode, Dr. Andrew Fix breaks down the “rocks, pebbles, sand, and water” analogy, encouraging us to ask: What are the biggest priorities in our health routines?
By focusing on “big rocks” like sleep, nutrition, and managing stress, Dr. Fix explains that we can improve our overall well-being and see greater benefits in recovery and productivity. He contrasts these with supplementary activities like saunas or ice baths, noting that while these can support wellness, they aren’t a substitute for our core health practices. Dr. Fix also points out the importance of having a structured training plan, showing how a thoughtful approach leads to more consistent results than just random workouts.
Tune in for a practical look at how choosing the right priorities can lead to real progress in health and life.
Quotes
- “The more time, attention, and focus you can put on the big items—the ‘rocks’—the better off you’re going to be, and the more you are going to set yourself up for success.” (06:11 | Dr. Andrew Fix)
- “If somebody is doing all these things—they’re taking all the supplements, using the sauna all the time, doing X, Y, and Z—but they’re not sleeping, they’re so busy, loaded with work, and training so much that they’re only sleeping three to four hours a night, you can imagine that person is not going to feel good.” (07:48 | Dr. Andrew Fix)
- “Probably second to that—making sure we get enough rest—is considering what we’re putting into our body. How are we fueling ourselves? What are we doing from a nutrition standpoint?” (08:49 | Dr. Andrew Fix)
- “We need to manage our stress in a productive way so that we’re able to recover. The more stress our body is under—whatever kind of stress that is—the less capable it will be of recovering quickly and efficiently.” (09:50 | Dr. Andrew Fix)
Links
Rocks, Pebbles and Sand Story: https://www.youtube.com/watch?v=v5ZvL4as2y0
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“The two different foot types that can both have plantar fasciitis are the low arch, or flatter foot, and the high arch, or more rounded foot. Both can present with plantar fasciitis, but each will require a very different treatment plan,” explains Dr. Emily Schilling, a chiropractor specializing in foot and lower leg health for runners.
Dr. Schilling joins Dr. Andrew Fix to talk about the link between foot mechanics, gait, and the unique demands of running. Dr. Schilling points out that understanding whether you have a low or high arch can be essential to keeping injuries like plantar fasciitis, Achilles tendonitis, and stress fractures at bay. For example, she shares that low-arched runners often benefit from specific muscle strengthening to support the plantar fascia, while high-arched runners may need a focus on shock absorption to prevent stress injuries.
They also discuss in this episode how choosing the right footwear makes a difference—stack height, heel-to-toe drop, and shoe shape all influence gait mechanics and injury risk. Whether you’re a runner looking to prevent injury or a health professional aiming to help others do the same, this episode offers practical, research-backed insights to keep your feet healthy and your running performance strong.
Quotes
- “In our office, all of our appointments for new patients are an hour and a half. And so that’s where we want to know everything from biomechanics to how you’re running, how you’re loading, what range of motion looks like, history, all of that good stuff to form the background from that whole picture of what in fact we are dealing with… A huge part of it is education and not only what plantar fasciitis is, but how to go about rehabbing that so that then they have those tools.” (08:07 | Dr. Emily Schilling)
- “The two different foot types that can both have plantar fasciitis are the low arch, or flatter foot, and the high arch, or more rounded foot. Both can present with plantar fasciitis, but each will require a very different treatment plan.” (10:12 | Dr. Emily Schilling)
- “If we have a lower arch or flatter foot, I like to think of it as if we have a bed frame with a mattress on top. Our bed frame represents the plantar fascia, and the mattress is the flexor digitorum brevis muscle. If this muscle—the ‘mattress’—isn’t strong enough, and there’s extra load, like kids jumping on the bed, that bed frame is going to wear out. The plantar fascia, if that muscle isn’t doing its job, will take on a lot more stress and load.” (10:34 | Dr. Emily Schilling)
- “If we’re landing really heavily on our foot, the brain will respond with, ‘No, I don’t like that. That’s uncomfortable, not good.’ It will then adjust, figuring out how to land more lightly. This adjustment happens because the brain can actually feel what’s going on. Typically, we don’t use low-cushion shoes for long distances or everyday runs. However, using them for shorter runs, maybe a mile or two each week, provides valuable feedback and encourages subtle improvements, making running more injury-free.” (21:30 | Dr. Emily Schilling)
Connect with Dr. Emily Schilling:
https://www.thsclinic.com/
https://gaithappens.com/
https://www.instagram.com/dremilyschilling/
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“What do you want your average to be, knowing that we are going to be a relative average of about the five people that we spend the most time around?” Dr. Andrew Fix asks us to take a hard look at our community and surroundings. Are the people closest to us lifting us toward our goals or holding us back? In this episode, he talks about the role that our environment plays in shaping our health, performance, and mindset. Drawing from a recent talk with high school students, Dr. Fix explains how our relationships can either move us forward or keep us stuck.
Although we may not be able to change the people around us, we do have control over the people we choose to spend time with. So, are you intentionally choosing people who inspire and support the person you want to become? Dr. Fix’s insights serve as a reminder that building a community aligned with our ambitions isn’t just beneficial; it is also essential.
Quotes
- “What do you want your average to be, knowing that we are going to be a relative average of about the five people that we spend the most time around?” (03:47 | Dr. Andrew Fix)
- “Successful, high-achieving people tend to spend their time around other successful, high-achieving people.” (04:35 | Dr. Andrew Fix)
- “We can’t change the people that we’re around, but we can change the people that we’re around. We can’t change who they are or make them do certain things, but we can change who we associate ourselves with and change the trajectory of our life and lifestyle by doing so.” (06:28 | Dr. Andrew Fix)
- “Choose who you spend your time around wisely, because your average is going to change depending on who those other parts are.” (08:18 | Dr. Andrew Fix)
Links
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“Peak power for healthspan is the metric that matters more than any others. It’s power that’s getting you up the stairs, out of the chair, and helping you walk across the street,” says Troy Taylor, the Vice President of Performance Innovation at Tonal. He discusses how focusing on power can keep us moving and independent as we age. It isn’t just all about strength, but using fitness tools to unlock power—something that’s essential for real-life functionality. And thanks to innovations in AI-powered home workouts, like those Tonal offers, it’s easier than ever to train for both.
Troy joins Dr. Andrew Fix in this episode to talk about how cutting-edge fitness technology is changing the way we approach home workouts. With years of experience working with Olympic athletes, Troy shares how the principles of consistency and intentional effort apply to anyone trying to hit their fitness goals, whether you’re at an elite level or just working out at home. But what does it really take to make fitness a long-term habit? How can technology keep you engaged and progressing, even when motivation wanes?
Tonal’s innovative design makes it possible to get real-time feedback on your performance, adjust weights automatically, and even ensure you’re lifting safely—features that help overcome the common challenges of working out alone at home. Tune in to learn how fitness and technology intersect to create a smarter, more effective way to train. Whether you’re looking to get stronger, more powerful, or just stay consistent, this episode shows how AI-powered fitness is reshaping home gyms and helping people achieve lasting results.
Quotes
- “What separates the very best from maybe the lesser athletes in terms of ultimate performance is consistency over time. Less off days in training, less off days in competition, and maintaining that over a very long period of time.” (05:56 | Troy Taylor)
- “What Tono does is similar to a trainer—it lets you know when something was too easy and pushes you to keep going. Our average weight for 10 reps is 75% of one-rep max, which puts you in a one to three RAR range. As you get stronger, we’ll continue to progress you.” (17:58 | Troy Taylor)
- “My days of wanting to spend or having the ability to spend four hours in the gym just churning out, that window passed for me a few years ago. I did live it for probably longer than most people get to. But even when I go out there, I'm like, ‘I still know the benefits of this. I just want to get the maximum effect, not in the minimum time, but certainly in a short time window. I want to be really time efficient with my training schedule.’” (21:48 | Troy Taylor)
- “The fact that I literally have, when I hang up this podcast Zoom call, I have no excuses not to work out. It’s literally there. There is no time that it’s going to take me to get gym clothes and go to the gym.” (24:19 | Troy Taylor)
- “Peak power for healthspan is the metric that matters more than any others. It’s power that’s getting you up the stairs, out of the chair, and helping you walk across the street.” (28:57 | Troy Taylor)
Links
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https://www.instagram.com/strengthsciencetroy/
https://www.instagram.com/tonal/
https://www.tonal.com/
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“Money is so deeply tied to our sense of safety and fear that people often aren’t aware of how it impacts their behavior, even in ways that aren’t directly obvious. That’s why I think it’s so important to have these kinds of conversations—it’s about education and building awareness,” says Allie Beckmann, a financial advisor and behavioral coach.
This week, Allie joins Dr. Andrew Fix in this episode to talk about the link between financial health and overall well-being. They discuss how financial stability can affect mental, emotional, and even physical health. By digging into the emotional stories we tell ourselves about money, Allie shows how shifting that perspective can turn financial stress into an opportunity for growth and empowerment.
Allie encourages listeners to start with small steps, whether it’s gaining clarity around cash flow or building better health habits. How can we use this awareness to create a more balanced, fulfilling life? By understanding the link between wealth and wellness, Allie believes anyone can make meaningful changes that lead to long-term well-being.
Quotes
- “I was able to do some root cause analysis and ultimately realized that my lack of prioritization on financial stability was at the root of all the stressors in my life—personally, professionally, everything.” (06:59 | Allie Beckmann)
- “Money is so deeply tied to our sense of safety and fear that people often aren’t aware of how it impacts their behavior, even in ways that aren’t directly obvious. That’s why I think it’s so important to have these kinds of conversations—it’s about education and building awareness.” (20:45 | Allie Beckmann)
- “I understand the real benefit of learning how to harness the power of your mind to serve you rather than work against you. If we don’t take charge of the way our mind is working, it often works against us or in ways we’re not consciously choosing. So, we at least want to be in the driver’s seat. I think it starts with mindset.” (23:52 | Allie Beckmann)
- “Let’s use money to help you live a life that truly matters to you. Let’s use money so that you feel more like yourself than ever before, allowing you to show up in this world as the unique individual you want to be.” (39:11 | Allie Beckmann)
Links
Connect with Allie Beckmann:
Allie Beckmann, RFA® helps mission-driven and social-impact warriors utilize money as a tool so that their dreams become a reality that reflects their values and vision. As a financial planner and performing artist, she specializes in working with creative and service-based entrepreneurs to set them on the most efficient path to financial security and creative freedom. Allie’s holistic approach honors the inevitable relationship between the emotional and tactical aspects of money while creating a safe space for her clients to bring their full selves to the table. Allie currently holds her Series 6, 63, 65, and 7 licenses as well as her Health/Life/Annuity License. You can learn more about her on her website or on LinkedIn. If you’d like to have a chat with Allie about the ways she can help you accomplish your goals and live your Ideal Life, you can set up a time to connect here.
Disclosure: "Beckmann Financial is an independent firm not affiliated with Money Concepts Capital Corp. All Securities Offered Through Money Concepts Capital Corp. Member FINRA/SIPC. Not FDIC Insured. May Lose Value. No Bank Guarantee."
https://www.linkedin.com/in/alliebeckmann/
beckmannfinancial.com
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“I love the idea that when we’re faced with a difficult challenge, we face it head-on,” says Dr. Andrew Fix. In this episode, he shares how the children’s book “Bryson the Brave Bison: Finding the Courage to Face the Storm,” which he reads to his son, serves as a powerful metaphor for dealing with life’s challenges. Drawing from the story, Dr. Fix explores the themes of courage and adversity, stressing the importance of confronting obstacles directly—a principle he applies both in his personal life and professional practice. How do our attitudes and efforts shape the way we face adversity? Dr. Fix points out that even though we can’t always control what happens to us, we can control how we respond. By approaching challenges with enthusiasm, effort, and resilience, we can turn adversity into a chance for us to grow. Courage, he explains, is not about being fearless. It’s choosing to face our fears and becoming stronger as a result.
Quotes
- “You can’t change the storm. You can’t change if something negative happens to you in your life.” (05:54 | Dr. Andrew Fix)
- “None of us can change the things that happen to us. But what we can change and what we do have the ability to have control over is how we act and how we react and how we respond to those situations.” (06:50 | Dr. Andrew Fix)
- “What I want to encourage you guys to do in this brief episode is, whatever challenge you’re facing in your life, handle it like Bryson the bison does—face the storm rather than running away from it.” (07:04 | Dr. Andrew Fix)
- “I want to encourage you to control the controllables and take care of the issues you’re dealing with in your body so that you can control the outcome, like Bryson does, so that you can control how you’re going to react and respond to different scenarios and situations you’re in, allowing you to do the things you love to do.” (09:07 | Dr. Andrew Fix)
Links
Book: https://www.brysonthebison.com/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
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RAD Roller:
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Revogreen
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Athletic Brewing:
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20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I fell in love with doing regenerative medicine, seeing the great outcomes I could achieve and helping keep people out of surgery, which most people want to avoid if they can,” shares Dr. Kevin O’Donnell, a non-operative sports medicine physician at Breakthrough Regenerative Orthopedics. He talks with Dr. Andrew Fix this week about how regenerative medicine is becoming a powerful option for treating musculoskeletal conditions without the need for surgery.
Discussing some of the key treatments in his practice, like prolotherapy, platelet-rich plasma, and stem cell therapy, Dr. O’Donnell points out that these treatments can help heal the body naturally. So how do these treatments work for issues like tendinopathy, where the tendon tissue breaks down over time? Dr. O’Donnell cites the difference between tendinitis, an acute inflammatory condition, and tendinopathy, which involves ongoing tissue breakdown, and how regenerative medicine can target the root cause of these chronic issues to promote long-term recovery and function.
Dr. O’Donnell also touches on the role of stem cells—often called the “worker bees” of tissue repair—and how their use is advancing in regenerative medicine. He notes that true, sustainable healing requires not only managing symptoms but also addressing the biological factors that drive a condition.
Tune in to this episode to discover how regenerative medicine can truly change patient care and improve quality of life.
Quotes
- “What we do with regenerative treatments is target the biology of the joint or soft tissue, and there are various ways we can approach this. From a regenerative standpoint, I don’t perform surgery. Instead, we inject substances into the joint to either flush out cytokines or stimulate a pro-growth environment within the joint. The main treatments we use are prolotherapy, which is a dextrose treatment, platelet-rich plasma, and stem cells.” (21:46 | Dr. Kevin O’Donnell)
- “We’re putting growth factors or a combination of growth factors with stem cells into an environment. Stem cells have the ability to recognize when an environment is off-kilter or pro-inflammatory, and they are amazing in that they can actually reprogram the joint, drive down pro-inflammatory cytokines, and increase growth factors. This helps reboot the joint or tissue back to its native state or encourages healing.” (22:37 | Dr. Kevin O’Donnell)
- “Inflammation is really the critical component of a lot of our chronic diseases. If you look at most of the top killers of Americans—cancer, heart disease, diabetes, strokes, you name it—it’s all either mitigated or caused by inflammation. This has only recently been recognized as an important component.” (25:04 | Dr. Kevin O’Donnell)
- “Not all regenerative medicine is created equally. Come see somebody who has the appropriate training and knows what they’re doing—and preferably does this for a living, not as a side hobby or job—because you can’t do this effectively and completely for patients if you’re not totally invested. This is a whole scientific realm of orthopedic medicine that is changing daily, and you really need to stay up to date and have the proper training.” (01:08:20 | Dr. Kevin O’Donnell)
Links
Connect with Dr. Kevin O'Donnell:
https://www.orthopedicscolorado.com/provider/kevin-o-donnell-do-caqsm
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Revogreen
https://revogreen.co/drandrewfix
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Connect with Physio Room:
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Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“There’s no better feeling than being around people who motivate you to be better,” says Dr. Andrew Fix. This week, he talks about how motivation, accountability, and community play a huge role in both personal and professional growth. Speaking from the Dallas Cowboys training facility, Dr. Fix reflects on a business coaching conference he attended with fellow physical therapists, pointing out how being around people who share your drive can push you to step up your game. What kind of community challenges you to grow?
To build momentum and a sense of accomplishment for the rest of the day, Dr. Fix also suggests “eating the frog”—tackling your hardest tasks first thing in the morning. His advice: look for communities that will push you to reach your goals and hold you accountable.
Quotes
- “I really enjoy the feeling, as I know many of you probably do too, of having something to work towards, something to chase, and something to motivate you to get up and out of bed every day and move forward. There’s no better feeling than being around people who motivate you to be better.” (02:37 | Dr. Andrew Fix)
- “I want other people that are there that I’m emulating, I’m looking up to, I’m trying to achieve the things that they’ve achieved and soak up like a sponge as much information and knowledge and learning as I can.” (02:59 | Dr. Andrew Fix)
- “You may have heard that phrase, ‘eat the frog.’ Like, eat the frog first thing in the morning, get the hardest thing done. It really starts a domino effect or a snowball effect in a positive way for the rest of your day. It really helps you from a motivation standpoint, from a mindset standpoint.” (04:00 | Dr. Andrew Fix)
- “Remember to put yourself around people that hold you accountable to the things you said you wanted to do, to the things you said you were going to do. Whether that’s at work, in your personal life, or in fitness, get around a group of people that will motivate you to get up, do it, lace your shoes up, or roll your sleeves up at work, and get the things done that you said you were going to do, and hold you accountable.” (06:12 | Dr. Andrew Fix)
Links
https://www.forbes.com/sites/jennifercohen/2018/12/04/surrounding-yourself-with-the-right-people-changes-everything/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
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RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
HYDRAGUN
https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Everyone's talking about manifestation. How do you create your dream life?” This week, Morgan Nelson, a dynamic speaker, mentor, and podcaster from Gold Coast, Australia, joins Dr. Andrew Fix to share how he went from a difficult youth to becoming a successful entrepreneur. Morgan, who is now leading four businesses, has grown passionate about sharing to people how to live fulfilling lives with a strong sense of purpose.
For Morgan, having a clear vision, being intentional about your environment, and showing up consistently are the first steps in creating your dream life. He shares his “five pillars” of success, which center on developing a clear sense of purpose, surrounding yourself with the right people, and constantly striving to be the best version of yourself.
Join Morgan and Dr. Fix in this episode to learn how bringing your purpose and actions into harmony can change the way you work towards realizing your aspirations and living a fulfilled life.
Quotes
- “If we can’t see where we’re going, then how do we ever know how to course correct or what’s working, what’s not working? The reason why having a really powerful vision is super important is because a lot of people will get distracted by shiny objects or random things. And when we have a vision that’s so clear for us, we know what we need to say yes to and what we need to say no to.” (12:40 | Morgan Nelson)
- “Life's chill. And the biggest enemy we’ll often have is ourselves.” (18:40 | Morgan Nelson)
- “If we’re focusing on what we don’t want, of course, it will get manifested. We need to have a healthy, non-delusional mindset because if you go down the rabbit hole of the law of attraction, you can become delusional and not look at the realism happening in your life. So, it’s about having the balance and saying, okay, here’s the vision we’re aiming for, and I’m focused on it every day. That’s the target.” (20:00 | Morgan Nelson)
- “Once you know the vision, you can actually say, ‘Okay, which environment can I get into that also has a similar vision, that shares the same goals, dreams, ambitions, or maybe even has this life?’” (27:49 | Morgan Nelson)
- “In order to actually get now to be the right time, we’ve got to have the balance between the future us and the worst version of us.” (35:10 | Morgan Nelson)
Links
Connect with Morgan Nelson:
Website: https://morgantnelson.com/about-morgan/
Instagram: https://www.instagram.com/morgantnelson?igsh=cWVzMTRycnJmeTZj
TikTok: https://www.tiktok.com/@morgantnelson_
SideKick Tool:
https://bit.ly/4a6CqJS
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https://shorturl.at/egkA1
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RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
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Athletic Brewing:
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Connect with Physio Room:
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“It is important for you to get some sunlight into your eyes early in the day whenever possible,” says Dr. Andrew Fix as he records outside, soaking up the morning light. He highlights how early daylight exposure helps regulate our circadian rhythms, signaling to the brain that it’s time to wake up, boosting mood, and setting the body up for the day ahead. While Dr. Fix references Dr. Andrew Huberman’s advice of 20 minutes of sunlight, he points out that even a few minutes can make a meaningful difference.
Sharing his own morning routine, Dr. Fix talks about spending a few minutes outside with his son, a habit that not only improves his sleep but also brings a sense of calm to the start of his day. How often do we immediately dive into our phones or emails, setting ourselves up for stress from the get-go? Dr. Fix suggests a shift in focus—by prioritizing natural light exposure, we can see improvements in sleep quality, mood, and even immune function.
Dr. Fix also discusses the benefits of watching the sunset, which signals the body to wind down, encouraging melatonin release and promoting relaxation. He encourages listeners to try adding these habits to their routines and see how it positively impacts their sleep and overall health.
Quotes
- “It is important for you to get some sunlight into your eyes early in the day whenever possible. One of the main reasons is from a sleep standpoint, specifically for your circadian rhythm. When you wake up and get some sunlight, it helps to trigger your body and brain to understand that this is the time you’re supposed to be awake.” (01:46 | Dr. Andrew Fix)
- “The idea here is not to hurt or damage your eyes. The lower the sun is, the easier it will be to do this because it won’t be as high or as bright. It’ll be a little easier to look in the direction of the sun, but it’s important to do this without sunglasses on.” (03:26 | Dr. Andrew Fix)
- “Speaking of sunset, the same can be said: if you watch the sunrise in the morning and the sunset in the evening, it really helps trigger a hormonal response in the body. Your body recognizes, “Oh, this is the time for me to be awake,” and starts pushing hormones and chemical mediators through the bloodstream to provide energy, boost mood, enhance immune function, and keep you vibrant for the day.” (04:12 | Dr. Andrew Fix)
- “Sleep is probably the most important pillar of our health. It’s evolutionarily crucial, and anything we can do to improve our sleep will have a domino effect that positively impacts all other aspects of our health.” (08:51 | Dr. Andrew Fix)
Links
https://www.hubermanlab.com/newsletter/using-light-for-health#:~:text=Viewing%20sunlight%20within%20the%20first,for%20sleep%20later%20that%20night.
https://www.cnet.com/health/sleep/morning-sunlight-improved-my-sleep/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
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RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
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https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
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Connect with Physio Room:
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Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I had the opportunity to hear Jimmy Molloy give a short presentation to a group, where he shared his financial expertise on what procrastination can cost you in the long run,” says Dr. Andrew Fix as he welcomes Jimmy, a seasoned financial advisor from Blue Collar Financial Advisors, back to the show. With over 25 years of experience in the financial industry, Jimmy breaks down how delaying important decisions can lead to significant long-term costs. He emphasizes the power of compounding interest and the critical need to start early.
In this episode, Dr. Fix and Jimmy also explore the strong connection between financial health and physical wellness. They shine a light on the dangers of procrastination in both areas, urging listeners to adopt a proactive approach. What steps can one take now to avoid the high costs of delay? Tune in as Jimmy offers practical strategies to help you overcome common barriers, encouraging you to take control today and secure a balanced, healthy future.
Quotes
- “I sit down with clients all the time and, when appropriate, I’ll even share some of the mistakes I’ve made throughout my career. Just because I’m in financial services doesn’t mean I haven’t made one or two, maybe even three, bad financial decisions. I’ve made them for the same reasons I discuss with clients—it’s the psychology of money.” (14:53 | Jimmy Molloy)
- “We live in a society where we're reactive to everything.” (24:27 | Jimmy Molloy)
- “It’s my relationship with my clients that develops over time, adding to the value I bring to the table. The more they trust me and open up about what’s really going on, the better I can help facilitate whatever they’re trying to achieve.” (32:45 | Jimmy Molloy)
- “I love getting someone on the right track. It doesn’t take a ton of my time, and if you’re engaged in your financial future, I will be too. But I can’t care more about your finances than you do.” (01:02:48 | Jimmy Molloy)
- “I’m like, ‘Jimmy, people have trusted you with their life savings, if you will.’ I don’t take that responsibility lightly. It really gets to you at times, especially when the markets are volatile, and you know people are scared.” (01:06:02 | Jimmy Molloy)
Links
Connect with Jimmy Molloy:
LinkedIn: https://www.linkedin.com/in/jim-molloy-0488072/
Website: https://www.bluecollarfinancialadvisor.com/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
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RAD Roller:
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Revogreen
https://revogreen.co/drandrewfix
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https://bit.ly/43rAtnX
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
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Connect with Physio Room:
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Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I’m kind of getting back into fitness, but I’m really just trying to expand what fitness means to me and help people find passion in food and movement because I did not always enjoy this. I have not always looked this way,” shares Ericka Holcomb, CEO and owner of SweatNet Denver and Platform Strength. This week, she joins Dr. Andrew Fix to share her transformative journey from an unhealthy lifestyle in Southern Indiana to becoming a fitness entrepreneur in Colorado.
Ericka’s story is one of personal evolution, moving from a corporate HR career to owning multiple fitness businesses. How did a community-focused approach play a role in this shift? Ericka emphasizes the importance of community in fostering accountability and motivation. She also contrasts the lifestyle and health consciousness of the Midwest with Denver’s active, outdoor-oriented culture, which greatly influenced her own fitness journey.
Denver’s willingness to explore new fitness trends and activities has been pivotal for Ericka’s growth, both personally and professionally. SweatNet Denver, a monthly membership-based community, offers a unique platform for people to explore various fitness activities in a supportive environment.
Ericka and Dr. Fix dive into the psychological and physiological benefits, discussing how shared experiences and collective challenges in fitness can forge strong bonds and sustain motivation.
Quotes
- “Denver, I find, is especially a fitness-hopping city. People hop onto trends, they try new styles of things, and they’re way more likely to try something new than in a lot of other cities I’ve lived in. So, in this community, you can basically have your own gym and your community there.” (10:10 | Ericka Holcomb)
- “I think community, at its base level, is about having people to go through shared experiences with. When you add fitness to the equation, it’s like shared suffering, almost.” (15:56 | Ericka Holcomb)
- “It’s really hard to create deeper relationships with people, but fitness brings people together much faster because you all just went through something together in an hour-long class. It creates a better sense of home. And I think that because Denver is especially transient, it’s easier to foster here since everyone is kind of looking for it.” (17:28 | Ericka Holcomb)
- “For me, fitness is about being able to pick up and do anything I want to do, or that someone is challenging me to do with them.” (24:28 | Ericka Holcomb)
Links
Connect with Ericka Holcomb:
https://www.instagram.com/sweat.with.e/
https://www.instagram.com/sweatnetdenver/
https://sweatnet.com/denver/
SideKick Tool:
https://bit.ly/4a6CqJS
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https://shorturl.at/egkA1
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Revogreen
https://revogreen.co/drandrewfix
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Connect with Physio Room:
Website | https://physioroomco.com/
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“We spend so much time sitting in front of screens—on our phones, on our computers, whatever that is—and we spend so much time inside,” says Dr. Andrew Fix. “Getting outside and doing things outdoors helps improve our mood, as well as our physical, mental, and emotional health.”
This week, Dr. Fix dives into the benefits of spending time outdoors and how it impacts our overall well-being. Have you ever noticed how much of our day is spent indoors, tethered to screens? Dr. Fix points out that our modern, indoor-heavy lifestyles are a major contributor to increased anxiety and stress, thanks to artificial light and sedentary habits. He explains that when we step outside and reconnect with nature, the results can be profound, leading to better physical, mental, and emotional health.
Sharing personal stories, including moments with his six-month-old son, Aiden, Dr. Fix illustrates how even brief outdoor experiences can instantly lift our mood and ease anxiety. Could just 20 minutes outside each day make a difference? He argues it can, especially when you focus on natural elements like sunlight, trees, and grass instead of just urban outdoor settings.
Dr. Fix leaves us with a challenge: try increasing your outdoor time and see how it positively impacts your health and anxiety levels. He reminds us of our deep-rooted need to connect with nature to thrive.
Quotes
- “We spend so much time sitting in front of screens—on our phones, on our computers, whatever that is—and we spend so much time inside. Getting outside and doing things outdoors helps improve our mood, as well as our physical, mental, and emotional health.” (01:40 | Dr. Andrew Fix)
- “If you’re getting some time in the sun, you can boost your vitamin D, which is beneficial for basically everything in our body. Our bone health, skin health, immune system. And we just don’t get enough of it.” (02:02 | Dr. Andrew Fix)
- “You’re getting outside, moving around, and of course, that can help burn calories and everything else. But you also get out of that stressful environment. You get some fresh air, see some plants, trees, grass, and connect with nature a little bit.” (03:41 | Dr. Andrew Fix)
- “We’ve talked about sleep episodes on this podcast before, and there are many other great ones out there about the benefits to our circadian rhythm of seeing the sunrise and sunset, like watching the sun crest over the horizon, and what that can do for our sleep hygiene and sleep health. But it’s also just going to put you in a much better mental place. It’s going to help you break away from the stressors of the day that are always going to be there.” (04:49 | Dr. Andrew Fix)
Links
https://thereadystate.com/trs_podcast/jared-hanley-getting-outside/
https://www.webmd.com/balance/ss/slideshow-health-benefits-nature
SideKick Tool:
https://bit.ly/4a6CqJS
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https://shorturl.at/egkA1
Promo Code: DRA15
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LMNT:
drinklmnt.com/physioroom
RAD Roller:
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
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Athletic Brewing:
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Connect with Physio Room:
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“The way that I look at the foot and the ankle is from a very integrated perspective,” shares Dr. Emily Splichal, a functional podiatrist and expert in human movement. In this episode, she joins Dr. Andrew Fix to discuss her holistic approach to podiatry, which considers how stress, diet, and sleep affect foot health—moving beyond the traditional focus on shoes and orthotics.
They explore how foot stability, rather than overpronation, is often the root cause of issues like plantar fasciitis and Achilles tendinopathy. Dr. Splichal introduces her strategy of “putting out the fire” to manage inflammation and support healing. They also delve into the unique structure of the Achilles tendon and the potential of red light therapy for improving foot health.
For practical advice, Dr. Splichal advocates for functional exercises that combine foot positioning with core stability, offering a fresh perspective on achieving optimal foot performance. This episode of The Code challenges conventional podiatric practices, emphasizing a comprehensive, movement-based approach to foot care.
Quotes
- “I am a functional podiatrist… The way I look at the foot and ankle is from a very integrated perspective. In fact, I actually get most of my patients out of their orthotics and supportive shoes. I’m trying to help them find the natural strength of their feet. Part of my role as a functional podiatrist is to factor in stress levels, diet, and sleep, systemically considering what could be influencing the patient’s presentation.” (02:29 | Dr. Emily Splichal)
- “We all need to pronate. That’s how you unlock and load energy when you move dynamically. But what is the timing of that? What is the deceleration of that unlocking? And that’s really, really important. And that’s oftentimes the overlooked piece.” (15:57 | Dr. Emily Splichal)
- “Proper foot function is based on long, straight, flat digits. It’s important to understand and feel how your rear foot rotates. If you’re everted and unlocked, you should externally rotate your hips slightly to lift the arch. You can consciously do this by rotating your hips to lift the arch. From there, you’ll have a nice stable base to move into your foot exercises.” (34:50 | Dr. Emily Splichal)
- “The Achilles tendon is the largest, strongest tendon in the human body. This is when we walk and run and do dynamic movement. This is where we get the greatest amount of our elastic recoil. So, just a lot of the dynamics of movement is based on the Achilles tendon, which is important.” (43:37 | Dr. Emily Splichal)
- “Vibration is good for bone, but it needs to be controlled. Excess vibration due to a slow foot or a disconnect from the ground can cause problems. For example, some people get shin splints because they have no perception of the ground and their foot strike pattern. So that’s one thing I consider and say, ‘Okay, we need to tune you into your feet and your movement. I need you to feel the vibration and understand how to contract your muscles around it.’ Sometimes the issue is foot strength, foot type, or the loading response being overloaded, possibly from running on concrete.” (01:01:54 | Dr. Emily Splichal)
Links
Connect with Dr. Emily Splichal:
https://bit.ly/44pgszD
https://www.instagram.com/naboso_technology/
https://www.instagram.com/thefunctionalfootdoc/
SideKick Tool:
https://bit.ly/4a6CqJS
Movemate: Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
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LMNT:
drinklmnt.com/physioroom
RAD Roller:
http://radroller.refr.cc/drandrewfix
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https://revogreen.co/drandrewfix
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https://bit.ly/43rAtnX
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
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“Don't let comparison, however that might show up in your life, be the thief of your joy,” advises Dr. Andrew Fix. This week, he tackles the pervasive issue of comparison, especially while watching the Olympics. As he and his wife Erin marvel at the extraordinary performances of Olympic athletes, Dr. Fix reflects on the natural tendency to compare ourselves to others. He acknowledges how easy it is to feel inadequate when measuring ourselves against the world’s top performers in sports or other areas of life. This episode serves as a reminder that such comparisons often steal our joy and detract from our own progress and achievements.
Dr. Fix emphasizes that while it’s natural to look at others and wonder why we aren’t achieving the same feats, it’s crucial to remember that everyone is on their own unique journey. The athletes we admire have undergone immense hard work, setbacks, and failures to reach their current level of success. Similarly, our own paths are filled with challenges and growth opportunities that should be celebrated. Instead of letting comparison hinder our joy, Dr. Fix encourages listeners to focus on their personal progress, aiming to be just 1% better each day.
This episode is a reminder to appreciate where we are in our journey and to recognize the value of our experiences. Dr. Fix also highlights the importance of enjoying the moment and the achievements of others without letting it negatively impact our self-perception. As the Olympics continue to inspire, this episode of The Code offers a timely and insightful perspective on maintaining a healthy mindset towards comparison and progress.
Quotes
- “If you find yourself comparing to what you used to be able to do or how you used to feel, remember that there are many good things that have come from where you’re at now too.” (03:37 | Dr. Andrew Fix)
- “If you’re like me and you’re watching the Olympics, and you see these stellar athletes doing amazing feats, you might find yourself comparing and thinking, ‘How come I can’t do that? How come I didn’t get myself to a point like this?’ Just take a moment, pause, and enjoy watching them. Appreciate the moment of seeing people compete. This doesn’t have to detract from the journey you’re on. We’re all on a journey to be 1% better than we were the day before.” (04:46 | Dr. Andrew Fix)
- “There are going to be setbacks and failures along the way, but don’t let comparison, however it might show up in your life, be the thief of your joy.” (05:31 | Dr. Andrew Fix)
Links
https://www.lowellsun.com/2022/10/22/hopeful-thinking-comparison-is-the-thief-of-joy/
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Deadlifts, often misunderstood and feared, are essential for building a resilient body and preventing spine injuries with proper technique and balanced training. This week, Shaun Cook, a seasoned personal trainer and owner of Crucible Strength, joins Dr. Andrew Fix to discuss the critical role of deadlifts in strengthening the back and spine, debunking common myths and misconceptions.
Dr. Fix and Shaun clarify that deadlifts and squats serve different purposes: deadlifts focus on lifting weight from the ground with hip dominance, while squats involve more knee and hip flexion. Proper form and gradual progression in deadlifting are crucial to avoid injury, as injuries typically result from improper loading or technique.
The episode highlights how deadlifting can improve back pain and spinal health, even in chronic conditions, providing an active rehabilitation alternative to the typical “rest and anti-inflammatories” approach. Additionally, deadlifting builds a buffer of strength, enhancing physical resilience and confidence for everyday activities.
For those new to deadlifting or hesitant due to past injuries, Shaun offers practical advice on starting with kettlebells or trap bars and focusing on variations like the Romanian deadlift to build foundational strength gradually. Whether you’re experienced or new to lifting, this episode of The Code provides valuable insights to safely and effectively incorporate deadlifts into your fitness routine.
Quotes
- “I always joke around that the deadlift is simply the art of lifting heavy shit off the floor. And it doesn’t have to be heavy; it’s relative. But it is the delineation between the squat and the deadlift.” (04:25 | Shaun Cook)
- “There is an ignorance surrounding the deadlift and that movement among health professionals who don’t do those movements themselves or don’t understand the biomechanics of exactly what the movement is, what it trains, and how, essentially, one can bulletproof their spine from external loads in daily life by training it properly.” (09:12 | Shaun Cook)
- “We have a lot of science, but the human body is so complex that there is a myriad of trial and error with some of this. People often drop off the wagon because they hold so tightly to what’s happening in the moment and not the long term. And that sounds like most of life, right? Because we’re all about instant gratification. So, I just want to tell anyone who’s listening and going through that, there’s going to be a period we call ‘the suck.’ If it’s an acceptable level of pain, it doesn’t mean you’re not improving—you could absolutely be improving. It’s just how this process works.” (26:50 | Shaun Cook)
- “What we do in training is stay strict and adhere to form. The more you do that, the more you create a buffer so that when you do go off script in real life, you have this built-in capacity. If things go wrong a little bit, there’s now a margin of error you can handle without breaking.” (43:45 | Shaun Cook)
Connect with Shaun Cook:
https://www.instagram.com/crucible_strength/
https://pubmed.ncbi.nlm.nih.gov/29971708/
https://www.tandfonline.com/doi/abs/10.3109/14038196.2012.674973
https://www.jospt.org/doi/10.2519/jospt.2015.5021#:~:text=the%20lumbopelvic%20region.-,Results,001
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“I encourage you to take a good hard look in the mirror each morning when you wake up and just ask yourself, is that the type of person that I want to be? Am I the type of person that will only do right in certain situations if I know somebody is going to catch me in the act, if I know somebody is going to be watching me?” advises Dr. Andrew Fix, emphasizing integrity and character.
In this episode, Dr. Fix discusses integrity, accountability, and setting a good example. He shares a personal story about witnessing an able-bodied man improperly park in a handicap spot to illustrate the broader implications of our actions. He stresses that integrity means doing the right thing even when no one is watching, and accountability involves adhering to rules and laws, reflecting our true character. Dr. Fix urges us to act with integrity and accountability, as our behavior sets a precedent for others.
Quotes
- “We are always on stage, especially if you’re in a leadership position, a parent, a coach, or a medical provider, people are always watching and you are always on stage. It’s always a performance and you have to be performing to the best of your abilities whenever possible because other people are going to notice.” (07:52 | Dr. Andrew Fix)
- “People are always watching you and whether you like it or not, you’re going to be judged by your actions. And I’m a big believer, as many of you probably are too, that actions speak louder than words.” (10:36 | Dr. Andrew Fix)
- “Whether or not you think that the rule or the law is the way that it should be, we still need to respect the law, right? Rules are there for a reason so that the people who actually need it, need those spaces, and have them available when the time comes that they need to use it.” (11:41 | Dr. Andrew Fix)
- “Remember that you’re always on stage and it doesn’t matter who’s watching or who’s not watching. We should be doing the right thing. We want to be people that are known to have great integrity, great character. You should do the right thing whether or not somebody is watching you.” (12:08 | Dr. Andrew Fix)
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“If you can measure it, you can improve it,” says Dr. Nick Nwabueze, stressing the importance of quantifying visceral fat for better health and longevity. He recommends using DEXA scans and MRIs to track and reduce visceral fat, a key factor in metabolic dysfunction.
Dr. Nick, with a background in mechanical engineering and CrossFit, joins Dr. Andrew Fix to discuss the increase in obesity and metabolic issues starting at younger ages due to our “obesogenic environment.” They highlight the significance of community and the impact of one’s “tribe” on health behaviors, emphasizing the need for supportive environments.
This episode explores the medical system’s struggles with chronic diseases and provides practical advice on combating negative cultural influences through conscious, health-focused decisions. Dr. Nick emphasizes the importance of daily habits and small, consistent changes for long-term metabolic health and well-being.
Quotes
- “Did you know that Colorado is one of four states in the United States where the obesity rate is between 20% to 25%? Everywhere else in the country, the rate is trending upwards of 30% to 40%. By 2030, the projected outlook is even worse. It’s pretty disheartening and depressing, but I think it should also inspire us to keep doing what we’re doing.” (16:43 | Dr. Nick Nwabueze)
- “Visceral fat is adversarial to your metabolic health. That is a detriment to your metabolic health. What is a huge benefit to your metabolic health? Putting on muscle mass, putting on lean mass.” (01:03:49 | Dr. Nick Nwabueze)
- “We have to be the ones driving the bus regarding where we are going with our health. We can’t expect somebody else to do it for us. But what we can do is find a tribe or a group of people rowing in the same direction, who will help us get to our desired destination. We all need that. Community is so important for every human being. Having people we can turn to and rely on, whether for accountability or camaraderie, is essential.” (01:10:17 | Dr. Andrew Fix)
Links
Connect with Dr. Nick Nwabueze:
https://www.instagram.com/thefittestdoc/
https://www.thefittestyou.org/
https://www.thefittestyou.org/the-tribe
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“Our world continues to get more and more unfit,” says Dr. Andrew Fix, highlighting the rise in obesity, type two diabetes, and high blood pressure—conditions preventable through a healthy lifestyle. In this episode, Dr. Fix emphasizes finding accessible entry points for physical activity, such as the growing popularity of pickleball. He explains how these activities can help people begin their fitness journey and improve their overall health.
Dr. Fix stresses the importance of meeting individuals where they are in their fitness journey, sharing examples from physical therapy and referencing a 2020 study that shows the benefits of minimal high-intensity exercise for older adults. The goal is to provide accessible starting points that can lead to more intense activities over time, promoting fitness and longevity without lowering standards.
This episode encourages listeners to find their own entry points into physical activity, even in small amounts, and highlights the value of coaches in developing sustainable fitness routines for long-term wellness. Tune into The Code for an insightful discussion on how to start your fitness journey with the right entry points and achieve lasting health benefits.
Quotes
- “Our world continues to get more and more unfit. The rates of adult and childhood obesity, type 2 diabetes, high blood pressure—things that we can mostly prevent through a healthy lifestyle, proper sleep, nutrition, and exercise—continue to go up. So, we have to find lower and lower physical fitness entry points for people to find success, happiness, and enjoyment in these healthier lifestyle activities, especially in exercise. And we need to meet people where they’re at.” (04:09 | Dr. Andrew Fix)
- “When you think about somebody who says, ‘I don’t have time to exercise,’ or ‘I don’t have the motivation,’ or ‘I don’t want to exercise,’ or ‘I don’t have the equipment,’ and ‘I just don’t know what to do,’ we can often find, with the help of a provider or a great coach, an entry point for almost anybody. That’s what we need to do, and I think one of the biggest reasons coaches are so valuable is that they can help you or anyone when you don’t know where to begin.” (10:01 | Dr. Andrew Fix)
- I hope you’re as excited as I am about the fact that we have studies out there that show the benefits of exercise, even if it’s literally one minute a week, and how beneficial that can be in improving some of these results for people. These things correlate to reducing your risk of falls, reducing your risk of dying earlier than we need to, reducing your risk of not being able to live an active life, and decreasing things like diabetes and high blood pressure by working on our cardiovascular health.” (12:21 | Dr. Andrew Fix)
Links
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Want to enhance health, performance, and longevity? Creatine supplementation may be a resource to support your goals. In this episode, Dr. Andrew Fix and fitness expert Dr. Jim Stoppani explore this supplement and discuss practical strategies for optimizing health and human performance.
Dr. Stoppani shares his insights on the importance of consistent training and introduces his “30-60 rule” to keep metabolism active. He emphasizes strength training’s role in preventing age-related muscle loss and highlights the superiority of strength training over cardio for fat loss.
The conversation also covers the importance of adequate protein intake, especially for older adults, and dispels myths about high protein diets. Dr. Stoppani explains how creatine supports not just muscle growth, but also cognitive performance and mental health.
Join Dr. Fix and Dr. Stoppani on The Code for practical advice on training, supplementation, and strategies to enhance health and longevity.
Quotes
• “I compare the workout to being an athlete. And again, you may not be a competitive athlete, but you’re an athlete of life, right? Now it’s going to make you look better. You’re going to be stronger, faster. You’re going to have more endurance, which is wonderful. But it doesn't mean now that you’ve achieved that hour of work, even if it’s an hour and a half that the rest of the day, you can sit on the train or in your car, go home, and sit and watch TV. You have to be active even if you get your workout in.” (17:21 | Dr. Jim Stoppani)
• “We’re now realizing that science is showing that strength training is so critical for longevity. Because what happens as we age? We get sarcopenia. We start losing muscle mass. That’s when our quality of life starts to go downhill. You’re getting frail, you’re getting weak. And the only way to prevent that is with strength training.” (22:25 | Dr. Jim Stoppani)
• “We need to stop thinking of creatine as this muscle builder. It’s one of the most critical energy molecules that almost every cell in the body is going to use, particularly the nervous system, not just the muscle cells.” (38:07 | Dr. Jim Stoppani)
• “I think everybody should consider protein and creatine, but before you start worrying about getting beta alanine for performance or EGCG for health, what does your diet look like? You can’t out-supplement a poor diet. Your diet is the foundation, and supplements are just additions to support it. The diet needs to be solid. You need to make sure you’re getting enough protein, quality healthy fats, and quality carbs and fiber. Then, worry about the supplementation.” (01:00:24 | Dr. Jim Stoppani)
Links
Connect with Dr. Jim Stoppani:
https://www.instagram.com/jimstoppani/
https://www.instagram.com/jymsupps/
https://www.jimstoppani.com/?v=2
https://jymsupplementscience.com/
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Think of your shoes as the foundation for your body’s performance. In this episode, Dr. Andrew Fix delves into the critical role of proper footwear in maintaining foot health and overall performance. Broadcasting from his Nissan Pathfinder, Dr. Fix compares the functionality of his vehicle to the importance of choosing the right shoes for safe and efficient movement.
Dr. Fix highlights how modern shoes, particularly dress shoes, often have narrow toe boxes that force toes into unnatural positions, leading to common foot issues like plantar fasciitis and bunions. He praises brands like Xero Shoes, Altra, Topo Athletic, and Vivoarbefoot for their wider toe boxes, which allow for natural foot mechanics and better overall foot health.
Drawing from observations of his son Aiden’s naturally wide toes, Dr. Fix challenges conventional uses of orthotics and emphasizes the importance of shoes that let toes splay naturally. He shares success stories of clients who transitioned to these types of shoes and saw significant improvements.
Tune into this episode of The Code to discover how the right footwear can transform your foot health and enhance your overall performance.
Quotes
• “Shoe companies make shoes with a lot of cushion. They narrow towards the front and we start to develop foot issues. Two of the most common—plantar fasciitis and bunions—are so preventable. They’re so preventable if we just don't put ourselves in the environment that breeds that situation.” (05:25 | Dr. Andrew Fix)
• “We were born with a mechanism in the foot where we have a nice strong arch that is intended to resist the forces of the activity we’re doing.” (06:44 | Dr. Andrew Fix)
• “You need to rehab and prehab the foot. You need to work on toe strength. You need to work on foot mobility. You need to get yourself out of that shoe so your foot can splay. You need to mobilize those joints to get them loosened back up after being crammed in that narrow shoe. But a wider toe box shoe for normal daily life, for running, to me is just simply non-negotiable.” (14:50 | Dr. Andrew Fix)
• “I want to help everyone get their feet stronger. I want to help everyone get their foot out of the crappy shoes that are out there, support some of these brands that are out there trying to change the narrative, and help us just live a more functional foot approach.” (19:26 | Dr. Andrew Fix)
Links
https://www.altrarunning.com/
https://www.topoathletic.com/
https://www.vivobarefoot.com/us/
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“We’re in a sea of scalar light, scalar energy, we just don’t realize it,” says today’s guest Tom Paladino, describing the infinite, non-physical, intelligent energy created by the stars. Inspired by Nikola Tesla, Tom, a holistic medical expert, uses this energy for healing with an instrument based on the inventions of electrical engineer Dr. Thomas Hieronymus. Everything, including diseases and injuries, has an energetic signature. Tom uses this instrument to access a client's energy fields and aura, and upon detecting these signatures, he negates them.
This method, which goes beyond Newtonian physics to work at the informational level, has significant implications for healing and healthcare. Light, Tom explains, is the fundamental concept that unites all mankind. Given that our thoughts are scalar energy, he and host Dr. Andrew Fix discuss the power of positive thinking.
In this episode of The Code, Tom shares anecdotes of how he and his clients have been healed through this method. At the end of the episode, he also offers listeners details on how to access a free trial of his work.
Quotes
• “Scalar energy is intelligent. Scalar energy transcends time and space; it’s non-physical. It can perform a function. So what is thinking? Thinking is a scalar wave. Cognition is created by a scalar wave.” (5:50 | Tom Paladino)
• “This is a new branch of physics, and eventually will be a new branch of healing, of what I would consider human health, once we accept the fact that we can access a person’s energy field separate from their biological being.” (11:31 | Tom Paladino)
• “Now, you cannot explain that from a biological level. This is not Newtonian science, this is a new branch of physics in which a force field of a microbe can be matched up to a person’s force field and those two force fields can communicate and cancel one another out. To me, that’s quite profound. That is, if you will, the information system that we’re looking for.” (13:43 | Tom Paladino)
• “I think it all goes back to this: this is the intelligence from the stars. You have to start with some type of instructions. What instructs molecules? The stars. Which stands to reason, if the stars are essentially infinite, there are billions of galaxies, and scalar energy floods the universe, then those instructions can instruct all of the molecules in the universe.”(40:31 | Tom Paladino)
Links
Connect with Tom Paladino:
Website - https://www.scalarlight.com/
Free 15 Day Scalar Light Trial - https://www.scalarlight.com/free-trials
YouTube - https://www.youtube.com/user/TomPaladinoScalar
Facebook - https://www.facebook.com/experiencescalar/
Instagram - https://www.instagram.com/scalarlight/
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“Back pain is a lifestyle problem, not a medical problem,” declares Dr. Andrew Fix. In this episode, he discusses lower back pain and how it is a common issue affecting 88% of Americans at some point in their lives. As the leading cause of work disability, it results in an annual expenditure of $50 billion on pharmaceuticals. Dr. Fix challenges the conventional reliance on imaging and injections for pain management, arguing that these methods contradict established guidelines and real efficacy.
The complex terminology and standard treatments for back pain not only fail to address the underlying issues but also psychologically impact patients. This fear leads to avoidance of the very movements that could alleviate their pain, maintain their activity levels, and build the strength necessary to prevent future injuries.
Dr. Fix emphasizes the importance of timing in tackling back pain. He outlines proactive lifestyle changes that can strengthen the back and preempt injury, offering listeners practical steps to take control of their health and mitigate the risks associated with lower back pain.
Quotes
• “What tends to happen, like a staircase, is we see people’s activity level continue to decline, then it plateaus, then they have back pain again and it declines some more, then it plateaus. And over the course of their life we see their activity level continue to step down in a staircase kind of fashion and people are gradually doing less and less and less activity over the course of their life.” (3:17 | Dr. Andrew Fix)
• “Most people don’t need injections in their backs. Most people don’t need prescription opioid pain medications. What most people need, quite frankly, is to be taught how to move correctly.” (13:33 | Dr. Andrew Fix)
• “Back pain is a lifestyle problem, not a medical problem…We are not strong enough, not mobile enough, not fit enough to withstand the demands we are putting on our spines.” (15:39 | Dr. Andrew Fix)
Links
https://pubmed.ncbi.nlm.nih.gov/29971708/
https://pubmed.ncbi.nlm.nih.gov/34580864/
https://pubmed.ncbi.nlm.nih.gov/25559899/
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RAD Roller:
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“Most people are lying to themselves about themselves,” says Tiffany Cellura, a leadership development coach and consultant. While many people have awareness of their “competency” aspects, their task-based talents, the vast majority of people aren’t truly aware of their character aspects—both good and bad. On today’s episode of The Code, Tiffany explains how she uses Enneagram, a personality assessment tool that categorizes people in groups from 1-9, to help teams and individuals address their personal weaknesses and hone in on their strengths in order to maximize their superpowers.
Of course, she isn’t here to change anyone and emphasizes the need for self-compassion during this process. This is also where a work teammate, a family member or close friend can help you answer the Enneagram questions honestly, since those around us often know us better than we know ourselves. She discusses the value of feedback, also offers a series of mindfulness exercises that can be used as interrupts during stressful meetings or conversations.
Join this episode of The Code to learn more about each personality type and how you can use Enneagram to tap into the best version of yourself.
Quotes
• “Some people don’t want to peek behind the curtain. It’s scary back there, or it can be…Another reason I see a lot is social conditioning. (12:12 | Tiffany Cellura)
• “I see a lot with men, in particular, it’s like, ‘I don’t want to go there. It’s fine, I can handle all the issues on my own.’ And I teach a lot about vulnerability as well, so that ties into it too. There’s a level of vulnerability to peeking behind that curtain.” (12:44 | Tiffany Cellura)
• “Ask your friends and family how they perceive you. I even have my clients do that if they’re really struggling with finding a type. People are going to see you sometimes more clearly than you can see yourself. Your spouse. Your boss. Your best friend of 20 years. Say, ‘Which one of these really sounds like me?’ And they can usually pin it right on the nose, whether you like it or not.” (29:34 | Tiffany Cellura)
Links
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“Where did this concept come from, that in order to fix our pain, we just need to stretch more?” asks host Dr. Andrew Fix on this episode of The Code, after assessing a number of runners ahead of a major racing day in Colorado. Many athletes who experience joint pain mistakenly think that their problem is a lack of range of motion or tissue mobility—when actually, when they are assessed, they have quite a wide range of mobility, even on the joint experiencing pain. More often than not, Dr. Fix argues, the issue is a lack of strength and control in that joint.
He breaks down the mechanics of movement when playing sports—particularly long distance running—and what leads to the pain we experience even when we stretch, or apply external applications like tape and braces. He explains why increasing our movement habits is important but ultimately won’t home in on the pain, and what you actually need to do to get to the root of the problem.
Humans have evolved to be active on our feet. After this episode, you’ll understand better how to keep moving forward free from pain.
Quotes
• “Let’s not just tape your knee, because what we know is, KT tape or rock tape any one of these external things—a knee brace for example—they don’t fix the problem. They can temporarily change symptoms and give you some sensory input.” (2:18 | Dr. Andrew Fix)
• “In almost every single one of them, on the same side that they had knee pain, we saw either a lack of control or strength in their hip. We had them balance on one foot, it’s really hard. We tested their hip motion, I think a few of them actually had more motion on their “affected” side, the side where they had knee pain. But when we tested their strength, boy, was it lacking. Boy, was it less on the side that they had the knee pain.” (7:08 | Dr. Andrew Fix)
• “It does not take a lot of ‘mobility’ or I should say ‘range of motion’ to go through and do these activities. We have to demonstrate great control and great stability in these small ranges of motion, especially in an activity like running because there’s impact involved.” (9:21 | Dr. Andrew Fix)
• “If you’re lacking mobility and you’re starting to have symptoms, stretching might be appropriate for you, but you have to do some sort of assessment, some sort of a screening process and look at things and figure out what the actual deficits at play here, the limitations in my body or my training that could be responsible for these symptoms.” (11:50 | Dr. Andrew Fix)
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https://andrew7ng.podbean.com/e/93-mobility-vs-stiffness-striking-the-perfect-balance/
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“We’re going from a standpoint of structure and pain to more function and dysfunction, which is already a huge leap forward when it comes to chiropractic and really all healthcare,” says Dr. Tim Zittle, chiropractor and founder of TreeHive, which offers nervous system-based chiropractics. Having worked in both physical therapy and chiropractics, two worlds which were long at odds with each other, he draws from both to offer clients a more comprehensive and faster way to heal. On today’s episode of The Code, he talks to host Dr. Andrew Fix about moving away from the “caveman” method of merely popping bones back into place and instead treating the whole body and allowing it to work with its own systems rather than against them.
Stress is the greatest threat to our health, Dr. Tim says. He and Dr. Andrew discuss the benefits of cold exposure, laughter, meditation and pure silence. When we “should” ourselves, Dr. Tim explains, we find ourselves falling short of an ideal blueprint, and he explains how to change your mindset without settling for less than you deserve.
Join the discussion to hear Dr. Tim reveal the two elements every human needs in life to thrive—and that also inspired the name TreeHive—and the power of proper communication to change the world.
Quotes
• “A computer needs parts…it needs power or electricity, and it needs information—it needs an operating system. And when we look at the human body, it needs those same three things: parts, it needs power and fuel, and it needs information. And what we’re really good at in our current healthcare society is we’re really good at parts.” (11:49 | Dr. Tim Zittle)
• “It showed me how much of the body compensates for the real issue. And so often we’re going straight to these points of compensation, where we can feel the most pain and we’re trying to cover up the issue without seeing this is the chain reaction, and if we just went and fixed the source, that chain reaction will fix itself and will go away when it doesn’t need to be there anymore.” (17:56 | Dr. Tim Zittle)
• “We’ve really lost the art of being able to sit in silence and just appreciate the silence and the moment for what it is.” (35:52 | Dr. Tim Zittle)
• “Most often, when I hear someone use the word ‘should,’ it means there’s a difference between this blueprint of what they believe life needs to look like and what they’re actually experiencing.” (57:45 | Dr. Tim Zittle)
Links
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Unstructured play isn’t, and shouldn’t be, just for kids. “We need you, I want you, you need you to go play,” implores host Dr. Andrew Fix on today’s episode of The Code. When we’re little, he explains, we play freely, on a daily basis and, for the most part, without injury. As we get older, and start to play less, we begin to feel more stiff, more achy and less mobile as a result. In the United States, where rates of arthritis and obesity are particularly high, it’s important to start moving your body the way you did as a child.
Dr. Fix recalls a recent trip he took with family, including his young niece and nephew, to the local park. The adults threw themselves into play along with the kids, and it demonstrated an important lesson about strength, coordination and longevity.
Quotes
• “As adults, many times we stop playing, we stop doing the things we used to do as kids and then our bodies start to pay the price for that.” (1:28 | Dr. Andrew Fix)
• “Nothing takes me back to being a kid like throwing the football around. Throwing something. If I’m ever having a bad day, if I’m ever just wanting to clear my mind of things, if I can go outside and play catch with somebody, and throw a ball around, Oh my gosh. It is so therapeutic for me.” (3:18 | Dr. Andrew Fix)
• “All of us, for the most part, when we’re kids, we do all sorts of stuff. We play, we go do things, we build up an intense sweat, we do this day after day, after day, after day, we’re playing with our friends. And we’re not hurt, we don’t have injuries—we might fall and we might scuff our knee, we might actually hurt something. A kid could fall off the monkey bars and actually injure something—but what I mean is we don’t have these constant day-to-day aches and pains that many of us have now.” (6:04 | Dr. Andrew Fix)
• “Many of us are much weaker now, relative to how big we are, than what we were as kids.” (6:48 | Dr. Andrew Fix)
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“Just keep going forward,” says Dimity Davis who, as co-founder of community platform Another Mother Runner and co-author of “Run Like a Mother,” helps women maintain their passion and commitment to running while balancing work and family life. On today’s episode of The Code she’ll talk to host Dr. Andrew Fix about how to carve time out for yourself even when you’re being pulled in many directions. The unpredictability of life with kids is a lot to adjust to for many runners who like the strictness and repetition of a running practice. She explains how to be strategic with your time, how to give yourself grace, and the unexpected places you can fit in a workout.
Motherhood, Dimity says, can be very, very isolating. It’s important to have a “third place—“ somewhere other than home and work where you can experience camaraderie with women who are experiencing all of the same things you are. She discusses the importance of in-person meetings in an increasingly digitalized world.
Ultimately, it’s about self-care and self-advocacy. Join today’s discussion to learn the one thing you can do at the start of each day to ensure the rest of the day is a success.
Quotes
• “Women were coming at it wanting to beat depression—that’s a huge thing—wanting to lose baby weight, wanting to hang out with their friends…they had a sense of agency, that they were something besides a mom, or a worker, or a sister or a daughter, or whatever. They would say, ‘I’m a runner and that’s for me.’” (12:46 | Dimity Davis)
• “Running to me felt at that time that it was still the realm of really skinny guys in split shorts at the track who were doing their drills prior and just living and dying by running and not a suburban house mom who was loving her nine-minute miles.” (13:54 | Dimity Davis)
• “It’s really hard because endurance athletes and runners like the strict schedule, like the repetition, love the crispness of it all, and you throw a kid in the mix and nothing’s crisp anymore.’” (21:05 | Dimity Davis)
• “If you can start the day taking care of yourself… and what makes you feel good, the rest of the day is just a downhill coast. And if the rest of the day goes completely bonkers and you don’t get anything else done on your to-do list, you still feel good because you got that workout in.” (26:01 | Dimity Davis)
• “Be an advocate for yourself. Take what you need as far as time, try to bring that self-care in as much as you can, without disrupting everything, but don’t be a martyr.” (54:10 | Dimity Davis)
Links
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https://www.instagram.com/themotherrunner/
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“You don’t want to take a chance with your health,” says Dr. Andrew Fix about the importance of getting pain checked out. Of course, the type of pain you are experiencing should determine what kind of care you seek out. On today’s episode of The Code, Dr. Fix will break down two types of pain: acute and insidious and explain where you should go, whom you should see, and how you should treat each. He’ll explain what each type of medical provider—primary, urgent care, and emergency care—does and does not do, and is not willing to do and why.
Dr. Fix will also explain what not to do for your pain. Learn why the RICE method—Rest, Ice, Compression, Elevation—is outdated and detrimental. If you do choose to ice your pain, explain when and why you should use it, the mindset you should approach it with, as well as the importance of movement.
Quotes
• “I would skip the line at the medical system and not worry about going to your primary care provider, going to urgent care, going to the emergency department and doing all these things for something that you’re probably going to get a more thorough assessment for by going to see a really good physical therapist, a really good chiropractor. If you have the ability, go to a specialist.” (5:26 | Dr. Andrew Fix)
• “You don’t want to take a chance with your health. I understand that stuff costs money, and I’m not telling you to be frivolous and just go get all the tests. But that’s why we have health insurance—or hopefully you do— for when an actual situation happens that is emergent.” (11:00 | Dr. Andrew Fix)
• “For most things, the right track of treatment is not to rest it for a week and see if it gets better. Ice is almost never going to be the right course of treatment. That acronym RICE—Rest, Ice, Compress and Elevate—man, those things are outdated.” (13:44 | Dr. Andrew Fix)
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Heart Rate Variability (HRV) plays a role in nine out of the ten deadliest diseases in the United States. “They make it so much easier to become the CEO of your own health,” says Dr. Torkil Færø MD, of wearables such as WHOOP, Garmin and Apple Watch which measure this vital health metric . HRV is the variation in time between heartbeats, and its measure lets us know how much stress our system is under. Measuring our HRV so closely and consistently, wearables help us learn how best to keep ourselves in a rested state, therefore helping us to stave off so many chronic stress-related diseases. On today’s episode of The Code, Dr. Færø discusses what each wearable is best at measuring, their specific benefit to women, and the top three (surprising!) stressors according to WHOOP.
Quotes
• “In ancient times, all the threats came from the outside… these days, what makes us sick is too much stress, and now we need the sense of our own system…the heart and the heart rate will reveal the state of the system. So, that’s why it’s so important.” (11:08 | Dr. Torkil Færø)
• “So you just push a button and see the stress level in the moment, from zero to 100 in the moment. And that is quite important because you can feel, ‘How do I feel right now?’ And you can check, OK, so this is how it feels to have the stress of 40, for example. And you get to know your body better when you can get the measurement of the stress in the moment.” (17:20 | Dr. Torkil Færø)
• “Everyone should just find their own level, and then see how they can get their HRV as good as possible, within reason. So, not to compare it too much to other people, is important.” (13:20 | Dr. Torkil Færø)
• “It’s also kind of a license to rest. A lot of people feel guilty if they don’t do something…it’s another thing that tells you, ‘Relax, you deserve to relax,’ you should relax because there’s been so much strain on you.” (40:22 | Dr. Torkil Færø)
• “Google almost any disease or symptom with heart rate variability and you will find a connection. It’s said that heart rate variability is connected to nine out of the 10 deadliest diseases in the States. One out of those ten is road accidents, but all the other big killers are related to HRV.” (53:55 |Dr. Torkil Færø)
Links
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thepulsecure.com
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“Knowledge is power”—or is it? It’s a phrase we hear often, but never really question. On today’s episode of The Code, host Dr. Andrew Fix suggests that knowledge is not power, at least not unto itself. Knowledge becomes powerful only when we put it into action.
Dr. Fix cites his own experience using a tracking device to illustrate. He collected so much body data— heart rate variability, respiratory rate, oxygen saturation—all of which was useless because he did nothing with it. He will explain the danger in reading too many self-improvement books and listening to self-improvement podcasts and whether list-making or time blocking is better for time management and goal setting.
Join today’s episode to learn Dr. Fix’s advice about turning your own knowledge into power. That’s where the magic really happens.
Quotes
• “Knowledge really isn’t power. A lot of people who are in powerful positions or a lot of people who do great things have a lot of knowledge, but knowledge by itself is useless. It’s just information. It’s just information until you are able to, or you choose to, do something with it.” (1:41 | Dr. Andrew Fix)
• “Just like that phrase “creativity without action is just imagination.” Or “goals without action are just dreams.” Unless you choose to do something with the information that you have, what good is that information?” (2:08 | Dr. Andrew Fix)
• “Gather as much information as you want and as you can. But at the end of the day, please make sure you do something with that information because it’s going to improve your life, it’s going to improve somebody else’s life and everyone’s going to be better off for it because we’re going to put that knowledge into action and that’s where the magic can really happen.” (6:29 | Dr. Andrew Fix)
Links
https://conversational-leadership.net/knowledge-and-power/
https://medium.com/mind-cafe/why-knowledge-isnt-power-9ed9cf6e172a
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It all starts in the nose. Today’s guest, allergist Dr. Shuba Iyengar, explains that by the time we exhibit common allergy symptoms such as headache, itchy eyes and post-nasal drip, we’ve already been silently suffering. On today’s episode of The Code, Dr. Iyengar will explain the myriad reasons why over-the-counter allergy medications fail to work, and how her company Allermi, which concocts bespoke nasal sprays for allergy sufferers, is working to address the root causes of this increasingly common issue.
As in fitness, getting to the root cause is key. Join today’s discussion to hear Dr. Iyengar explain who is most likely to suffer from allergies, where they’re likely to live and what we can do about it.
Quotes
• “To get that whole constellation of stuff better, you have to get that cute little nose better and you have to get that inflammation to go down. So, most treatments that are really effective will work on the nose.” (5:29 | Dr. Shuba Iyengar)
• “With climate change, we’re having warmer years. We have pollen seasons that have increased over the past—every year, the pollen season gets longer and longer and longer—so you have a longer season of pollination. And then on top of that, the pollen counts are wacky: they go up really high and then all of a sudden it comes down really low. You were just talking about the weather in Denver being 65 and then all of a sudden it’s snowing two days later. That wacky temperature is not something that nature likes.”(10:41 | Dr. Shuba Iyengar)
• “Because accumulation of all our inflammation is just higher, once that happens, once inflammation is at this baseline—you probably see this all the time—it’s not much to make it worse. It doesn’t take much to make inflammation worse. It takes a lot to create it, but once you get to that point where it’s already inflamed it doesn’t take much more to make it worse.” (12:12 | Dr. Shuba Iyengar)
Links
Connect with Dr. Shuba Iyengar:
Website: www.allermi.com
Instagram: https://www.instagram.com/getallermi/
LinkedIn: https://www.linkedin.com/in/shuba-iyengar-79a8694/
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“Our medical system, here in the United States, is failing you, and failing me and failing us.” says Dr. Andrew Fix. Doctors’ appointments last less than ten minutes and patients leave feeling neglected and unheard. If specialists are able to offer any solutions to patients’ problems, they are often impractical and do not address root causes. Insurance companies do everything they can to deny coverage, leaving patients to seek alternative and preventative solutions.
On today’s episode of The Code, Dr. Fix shares stories of two women in his life who each sought treatment from traditional doctors. Learn the baffling advice his mother received from doctors about a persistent ringing in her ear, and the unlikely route she took to discover the source of the issue. Hear the story of a woman who was told by numerous doctors that they were unable—or unwilling—to help her with digestive issues and what Dr. Fix and his colleagues at the Physio Room did to help.
With so many obstacles built into the healthcare system, clients need to be strong self-advocates. Dr. Fix reveals what approach they need to take to get the help they need, and what providers can do to make their interactions with clients more positive and productive.
Quotes
• “If you have a real life threatening concern, condition, injury, this is probably the place you want to be. If you need to get rushed into surgery, if you have cancer, or a heart condition and require open-heart surgery— this is probably the place where you want to be because we have the ability to treat things really, really well when they’re present.” (3:57 | Dr. Andrew Fix)
• “When you go see an orthopedic or a physical therapist and say, ‘It hurts when I reach up; it hurts when I do this with my shoulder,’ and their solution to you is, ‘Well, don’t do that thing,’ which we all know is not a solution. That’s just avoiding the issue.” (6:22 | Dr. Andrew Fix)
• “Unfortunately, our traditional medical system is just not set up to do that, to be able to have the providers have the amount of time necessary to listen and not be interrupted and just literally, truly listen to the clients, and have the amount of time necessary to do so, and really hear what they’re saying and digest it and respond with some helpful recommendations.” (13:17 | Dr. Andrew Fix)
• “There are so many restrictions placed on providers and on the medical facilities by the third party payers — AKA the health insurance companies — who are just trying to deny, deny deny.” (15:43 | Dr. Andrew Fix)
Links
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Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Discover how a simple mineral transformed Robb Wolf's health, performance, and career. Host Dr. Andrew Fix sits down with Robb, the co-founder of Drink LMNT. A former research biochemist and a leading expert in Paleolithic nutrition, Robb shares his personal health journey, highlighting his long-standing interest in health and human performance. Now, he dedicates his work to assisting people who have found standard medical interventions insufficient, helping them improve their lifestyle and overall health.
Robb emphasizes the transformative impact of a paleo diet, underscored by proper hydration and electrolyte balance. He recounts his journey from initial skepticism to becoming an advocate of the essential roles that sodium and electrolytes play, particularly in ketogenic and low-carb diets. This experience inspired him to develop the electrolyte drink mix, LMNT, renowned for its pure ingredients and lack of unnecessary additives.
Challenging prevailing myths about sodium and blood pressure, Robb advocates for informed dietary choices over mere reductionist approaches. Listeners are encouraged to reevaluate their understanding of nutrition, electrolytes, and overall health optimization.
Quotes
• “My sweet spot is working with folks who have had really complex gut and autoimmune issues and figuring out how to fix that.” (06:33 | Robb Wolf)
• “The person that is a perfect fit for me, they've kind of run the gauntlet of standard medical intervention, but they're still not where they want to be with health. And that is kind of the center of the bullseye for me, the folks that I seem to really bond with the best.” (06:57 | Robb Wolf)
• “It's fairly obvious at this point that the first signs of electrolyte imbalance are diminished fine motor skills, brain fog, and neurological fatigue.” (36:52 | Robb Wolf)
• “You have the basic nutrient density, like how much vitamins, minerals, essential nutrients are in the food. But any given food, depending on how it's prepared and what things are in it, may be more or less accessible to our bodies.” (44:53 | Robb Wolf)
• “We must create space for people to push back against the dominant narrative. And sometimes, they're going to be wrong. But once we have decided we have it all figured out, we have died as a culture. That is the end of the development of exploring the truth.” (01:01:42 | Robb Wolf)
Links
Drink LMNT
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Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
If overeating were simply an emotional issue, Dr. Glenn Livingston, a veteran psychologist, would have been best prepared to access those emotions to overcome his own overeating. Yet, despite making great strides to address his own issues, he still found himself binging. As a consultant for “Big Food”, he also understood that food manufacturers create and advertise their products in ways that are intended to hijack our reptilian brains. Willpower, he explains, is just the ability to make decisions. And in a society that demands we make an increasing amount of decisions big and small, we inevitably reach fatigue before the day is even through.
To circumvent these challenges, we must learn to recognize our trouble areas and put space between the stimulus and the response. Dr. Glenn unpacks a series of self-regulatory behaviors which can be valuable even to those who don’t suffer from binging but who find themselves making decisions beyond their better judgment.
Quotes
• “I was consulting for “Big Food” and also “Big Pharma”, but I feel guiltier about Big Food because they were engineering these hyper-palatable concentrations of starch and sugar and excitotoxins and salt, all engineered to hit the bliss point in the reptilian brain without giving you the nutrition to feel satisfied, which created more and more craving.” (7:50 | Dr. Glenn Livingston)
• “We live in a society where we’re overburdened with inputs and we’re overburdened with decision-making. This tears down your willpower.” (19:20 | Dr. Glenn Livingston)
• “If the emotions are the fire, then it’s easier to build the fireplace so the ashes don’t get out than it is to put out the fire. Most of the people in our culture think that you have to fix the emotional problems before you can stop overeating, and that’s a very long journey.” (23:51 | Dr. Glenn Livingston)
• “Overeating or the desire to break these rules, it really comes from the reptilian brain wanting to push your rational brain out of the way because it perceives an emergency stint.” (31:27 | Dr. Glenn Livingston)
• “If you have strong cravings, stronger than other people, it’s not because you have a diseased or a sick mind, it’s because your mind is healthier than other people.” (50:07 | Dr. Glenn Livingston)
Links
Connect with Dr. Glenn Livingston:
Website: https://www.defeatyourcravings.com/
Instagram: https://www.instagram.com/livingstonglenn/
Movemate
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Drink LMNT
drinklmnt.com/physioroom
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RAD Roller
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Revogreen
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Connect with Physio Room:
Website | https://physioroomco.com/
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“No feeling compares to what it feels like to see your child being born.”
Dr. Andrew Fix joins us on this solo episode of The Code to talk about priorities, as his have just made a tectonic shift: he and his wife just welcomed their first child, a baby boy. Instantly, he and his wife recognized how all-consuming the love—and responsibility—of having a child is, to the exclusion of almost everything. Yet, it’s important to maintain your priorities, particularly the ones that maintain health and fitness. Doing so allows you to maintain the energy it takes to give your kids your all, but also because you need to set the best example for that child.
There’s a lot contending for your focus, time and energy. The physical exhaustion, the demands of children, the lack of motivation and time. In America, in particular, there is already such an emphasis on work, and that alone leaves little room for much else. Still, both good and bad behavior are a matter of forming habits, and Dr. Fix unpacks what that looks like when you’re faced with a whole new reality.
You and/or your partner will be your child’s first hero. Now is the time to lock in place the habits that will begin to set the best leadership example for them.
Quotes
• “I’ve played sports my whole life. I’ve had significant, traumatic emotional things happen in my family, and none of these feelings compare to what it feels like to see your child, your son, being born and going through this transition of becoming a parent, taking care of this tiny little infant.” (01:49 | Dr. Andrew Fix)
• “You have a child, they become your main focus, they become the most important thing in your life immediately. Their comfort and their happiness is more important than yours.” (03:02 | Dr. Andrew Fix)
• “We’ll call it a habit. People make habits of exercising, of eating a certain way. Well, we also form habits the other way. We form habits of watching Netflix, of taking naps instead of going to the gym, of answering that last email instead of going for a walk when it’s beautiful outside because we’ve just got to get stuff done.” (07:02 | Dr. Andrew Fix)
• “Who is the example, who is the person—or multiple people—that that kid is going to look up to? It’s me and her. It’s us.” (08:32 | Dr. Andrew Fix)
• “As your circumstances in life change, your priorities shift.” (11:01 | Dr. Andrew Fix)
Links
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Drink LMNT
drinklmnt.com/physioroom
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RAD Roller
http://radroller.refr.cc/drandrewfix
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Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Dr. June Ashley, Licensed Psychologist and the Clinical Director of the Ellie Mental Health Clinic in the Denver Tech Center and military veteran joins Dr. Andrew Fix to talk about the bio-psycho-social aspects of chronic pain and trauma-based injury, and approaching wellness from a more well-rounded holistic point of view. By expanding on the connection between emotions, mental health and physical symptoms, Dr. Ashley helps clients to understand not only their choice of treatments and approaches, but how they can gain perspective on the role their pain plays in their lives.
Clients can feel left out of their recovery process when they continue to experience “unseen” pain that is disproportionate to their physical injury or even continues beyond their physical healing. Dr. Fix and Dr. Ashley discuss the need to shift away from considering wellness as merely an absence of injury or illness. They discuss the emotional components of chronic pain, how the two inform each other in tandem, and the importance of a mental health practice to prevent emotions from being stored in the body as pain.
Join The Code for a discussion that goes beyond body mechanics to uncover all the components to the pain we feel. Dr. Ashley provides some strategies for tuning into our own body cues and advice for those still hesitant about seeking mental health treatment to make a start.
Quotes
• “More personalized experience is what clients and patients may feel like they’re not experiencing. So, at the same time that they feel like they’re adjusting to changes because they didn’t have a choice in the situation, now they’re feeling like they’re not having enough choices or not getting to talk about choices.” (12:28 | Dr. June Ashley)
• “The more boxes I’ve checked and things I’ve tried on the medical side of things, the more I’ve become accepting and understanding that there is a huge psycho-social piece of this and it’s not just a mechanical, musculo-skeletal problem. There’s more to it than just that.” (20:15 | Dr. Andrew Fix)
• “I don’t know that many of us are taught very well to not be afraid of specific emotions and to really let that be something that we ride the wave of it, trying to figure out what piece of wisdom it’s trying to give us. So, we keep pushing it away and pushing it away to where even just those routine emotions that we have can become stuck in our nervous system in some way.” (25:08 | Dr. June Ashley)
• “There’s so much promise in self-compassion approaches.” (38:44 | Dr. June Ashley)
Links
Connect with Dr. June Ashley, PhD:
Website: https://elliementalhealth.com/locations/denver-tech-center-co/
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Drink LMNT
drinklmnt.com/physioroom
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RAD Roller
http://radroller.refr.cc/drandrewfix
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Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Maybe you see a child run out into the road after a ball. You want your fight or flight response, your sympathetic nervous system to boost so you can quickly run out there, grab that child and get him out of the way of harm. You don’t want there to be a delay.”
In today’s solo episode of “The Code,” Dr. Andrew Fix talks to us about Heart Rate Variability (HRV) and how we can optimize it to perform better in all areas of our lives. HRV, essentially, measures the time intervals between your heartbeats. Why is this important? Because the higher your HRV the more resilient your body–particularly your cardiovascular system—and the more responsive your physiology is to changes in input.
The heart gets a great deal of its input from the sympathetic nervous system—which is responsible for our “fight or flight” response— and the parasympathetic nervous system—responsible for our “rest and digest” response. A high HRV means we more quickly and sharply perform in both of these modes, and more quickly and easily switch between the two.
There are several fitness and lifestyle changes we can make to increase our HRV. Dr. Fix describes what to do and what not to do in terms of training, hydration and nutrition. He reveals the three most important factors in getting quality sleep, how an ideal day should begin and end, and the importance of finding value in our work.
Quotes:
• “Why do we monitor this; why is it even important? Well, HRV can be used as a measure of resilience in your body, particularly your cardiovascular system. Resilience and your physiological flexibility. How responsive your body is to changes in input.” (3:40 | Dr. Andrew Fix)
• “The higher your HRV is, the more responsive your body is to each of these inputs, the quicker your body can make that change and flip the switch from ‘on’ to ‘off’ and vice versa, which is good. You want to be responsive to both.” (6:36 | Dr. Andrew Fix)
• “Really as it relates to the HRV, it’s the circadian rhythm. In an ideal world, if you could watch the sunrise and watch the sunset go above and below the horizon every day, that would be amazing. I know that doesn’t work with many of our busy schedules. However, if you could design your day from a light exposure standpoint the way that would be most optimal, that would be very beneficial to do.” (18:34 | Dr. Andrew Fix)
Links
https://www.rupahealth.com/post/what-is-heart-rate-variability
https://www.whoop.com/us/en/thelocker/heart-rate-variability-hrv/
Movemate
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Drink LMNT
drinklmnt.com/physioroom
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RAD Roller
http://radroller.refr.cc/drandrewfix
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Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I’m not a physically talented athlete but I’ve worked my ass off to become a mentally talented athlete.” says Don Reichelt, who despite starting at age 29 with very little running experience in his background, quickly established himself as a champion ultrarunner. One’s mindset, and willingness to outwork your competition, can be more important than physical ability, he explains, and ultrarunning rewards working smarter rather than harder.
Ultimately, though, the only person you are in competition with is yourself. Don discusses how he gauges his metrics, the importance of regular movement and various methods of passive conditioning. Most people overcomplicate nutrition, he and Dr. Fix agree, and explain what is most important to keep in mind (hint: it’s not counting macros). Tracking your progress goes beyond just hard data, of course, and Don discusses the journaling practice he commits to both before and after each run, and the questions he asks himself.
Ultrarunning rewards mental toughness, part of which is learning to draw on internal motivation versus external motivation and to control the controllables. Don and Dr. Fix offer some moving meditation tips to take the focus from external to internal. They also discuss the difference between the kind of pain you can train through and the kind of pain you shouldn’t ignore.
Quotes
• “I never set out to be good at this thing, I just wanted to go do cool things that I like doing and do something that I know is going to challenge me versus sticking to that thing that I know I can do really well.”(4:16 | Don Reichelt) SM Quote
• “My whole athletic career has been, ‘I will work harder than the next guy.’ I’m not physically gifted, I’m just willing to be in the gym until midnight and then wake up and do it again tomorrow.” (5:35 | Don Reichelt)
• “I don’t want to look back and say, ‘Damn, I wish I would have pushed just a little harder on one of those reps.’ Because the day will come when I can’t run anymore. It could be today, I could walk out and get hit by a car and never run again. I don’t want to look back and regret not giving my all on one rep. That motivates me every day.” (11:49 | Don Reichelt)
• “When you’re meditating, if stray thoughts come to your brain, you acknowledge them and then you move on. So, these long races where it’s just you and your thoughts, you think, ‘Yeah, you know what? It does suck that the sun is hot right now, and it’s 80 degrees and humid. Cool. What am I going to do about it? Nothing. Great. Now we move on.” (40:59 | Don Reichelt)
• “I tell people: if you want to run faster, run. If you want to run more and stay healthier, lift and run.” (50:17 | Don Reichelt)
Links
Connect with Don Reichelt:
Instagram: instagram.com/runwithdon
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
On this solo episode of The Code, Dr. Andrew Fix dives back into the topic of “controlling the controllables” (CTC), which is one of the five core values practiced and promoted at Physio Room. In other words, we can’t control the calls the ref makes, so we should instead focus on how we play the game.
Unsurprisingly, a big part of playing the game is the attitude we take. When an unexpected situation arises, or we find ourselves with an unexpected obligation, if we switch from a “have to” to a “get to” mindset, suddenly we see the opportunities before us instead of the inconveniences.
Recently, Dr. Fix was called in for jury duty. He found out the same day that he’d been selected for what would be a three-day trial. Accommodating this new priority meant rearranging his schedule, and as a result, colleagues’ and clients’ schedules. It also meant refreshing changes, new opportunities and chances to form relationships that would never have happened if he had remained in his usual routine.
Join Dr. Fix to hear him discuss those opportunities. He also offers advice as to how to best handle the unexpected changes that arise in your own life, and explains why the real life courtroom is nothing like it appears to be on TV.
Quotes
• “None of us can control the weather, none of us can control the stop lights or anything like that. And there’s no sense in getting frustrated, getting upset about things that are totally out of your control.” (2:35 | Dr. Andrew Fix)
• “At that point, they told us to anticipate that the trial was going to take three days. You just roll with it, you just roll with the punches. That’s one of the opportunities, one of the duties that we have living in this country, living in the United States.” (3:53 | Dr. Andrew Fix)
• “We appreciate, obviously, all the flexibility. Everyone understood the scenario, nobody had a problem with it. But it does put us in an unfavorable situation. We have visits on the schedule where we want to help people through their care, and then we have to reschedule all of those. That impacts our day-to-day operations from a business standpoint. It also impacts peoples’ scheduling.” (6:42 | Dr. Andrew Fix)
• “What it also provided was a little bit of a break from the routine. If you know me, I’m a big routine person. I like going to bed at a certain time, I like waking up, generally, at a certain time. I like doing similar things throughout the week. However, in a different vein, I also like variety.” (8:18 | Dr. Andrew Fix)
• “When you have to do something, you feel differently about it than if you get to do that same thing. It’s a very different thing.” (11:38 | Dr. Andrew Fix)
Links
Movemate
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https://www.letsmovemate.com/drandrewfix
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Flux Footwear
Coupon Code: drandrewfix
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HYDRAGUN
https://bit.ly/43rAtnX
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Show me your calendar and I will show you your priorities,” says Dr. Roger St. Onge, physical therapist and owner of Move Athletics—Performance Rehab Authority. A Marine Corp veteran and former Crossfit trainer, Dr. St. Onge has seen the power of fitness and physical therapy to transform peoples’ health as well as their lives. Unfortunately, the healthcare industry–which he calls a sick care industry—doesn’t prioritize physical therapy as treatment, and physical therapists are forced by health insurance companies to give only a small amount of distracted time to each patient.
On the other hand, many patients themselves don’t prioritize Physical Therapy, citing a lack of money or time. Yet, when money is needed for a new car or a new phone, people will come up with the cash to fix or replace those. Until the pain of avoidance becomes greater than the pain of changing, most people won’t take action.
Not that he can’t relate. As a business owner and a father of two young children who has earned two fellowships, there have been many times when he mismanaged his time and priorities. He’s also put the minimum into rehabbing an injury from a major accident and paid the price for it. He discusses what happened and how those experiences shifted his mindset.
He debunks the work/life balance paradigm as a myth. There are seasons in life, he says, and you must shift your focus to whichever priorities are most paramount at any given time, and sacrifice in other areas as a result. The key, Dr. St Onge explains, is consistency over time. He and Dr. Fix discuss helpful strategies that keep them on track with their daily goals and the steps they take to keep their devices— the ultimate distraction for most of us— in check.
Your mood should never dictate your actions. Still, the examples from Dr. St. Onge’s life will inspire you to take action in your own life, and to put your well-being at the top of your list.
Quotes
• “As a whole, we don’t really have a healthcare system, it’s more of a sick care system. You go to your doctor and a lot of things that could be cured with nutrition and sleep and sunlight and movement gets prescribed a pharmaceutical pill. And then people wonder why they’re sick and in pain for long periods of time.” (6:28 | Dr. St. Onge)
• “When people tell me, ‘I can’t afford to come and see you,’ but they live in America, they have a thousand-dollar cell phone in their pocket, they have a brand new car, they went to college—they didn’t pay cash for that. You can. If your car broke down and you needed a new transmission, what would you do?” (12:06 | Dr. St. Onge)
• “If you show me your calendar, I’ll show you your priorities.” (18:49 | Dr. St. Onge)
• “There are all the excuses but really, when it comes down to it, you just haven’t felt enough pain, yet, whether it’s physical pain or inconvenience pain, to actually overcome the pain of making a change and prioritizing.” (27:53 | Dr. St. Onge)
• “Never let how you feel dictate what you do because once you start moving your body, the way you feel changes. If I only worked out when I felt like it, I would never work out.” (38:43 | Dr. St. Onge)
Links
Connect with Dr. Roger St. Onge:
Instagram: https://www.instagram.com/doc.rog/
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
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Flux Footwear
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Xero Shoes
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Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Controlling temperature is something that is overlooked and undervalued in sports and just in life,” explains Dr. Kyle Sela, physical therapist, strength coach and founder of AVA Cooling Technology, who returns to The Code to talk more about the many benefits of palmar cooling. Thermoregulation is the body’s way of preventing heat-related injury. The hypothalamus sends local signals to the muscles in the form of fatigue, as well as systemic signals of adaptation and behavior modification to get us to stop moving. When the glabrous skin of the hands, feet and face, come in contact with a source of cooling such as the AVA anti-fatigue bar, the network of cells underneath to generously dump heat, allowing for, even encouraging, a longer workout at a maintained intensity.
This means performance-enhancing capabilities for athletes of all levels, as well as health benefits for a number of issues. Athletes get in more sets, more reps within those sets and experience faster recovery time. This Dr. Sela describes watching a young woman use the bar to counteract heat stroke while his own sons have used them to quell a fever. By making exercise more comfortable and therefore more appealing, palmar cooling through AVA technology can be an effective tool in fighting the ongoing problem of obesity.
In this episode, Dr. Sela and Dr. Fix discuss recent research related to palmar cooling, and how to judiciously evaluate a study to best inform yourself. Join the conversation to learn more about how this veteran-owned business can help you on your own fitness journey.
Quotes
• “As a coach, as a dad, as a strength coach, this is a tool that I constantly see people–once you say, ‘Hey, just hold onto it’---they get a sigh of relief.” (20:37 | Dr. Sela)
• “This is one of those things that can actually help people, from a performance standpoint but maybe even from a safety standpoint.” (21:45 | Dr. Sela)
• “People hear ‘human performance’ and people think ‘elite athlete’ or someone who’s just a hard charger, a fitness fanatic. But the research has shown, temperature is an issue for all of us. So, whether you’re super fit or not fit at all, this is one of those limiting factors.” (27:28 | Dr. Sela)
• “A lot of recovery is targeted to post workout. ‘What can I do after my workout? What can I do tonight so that I perform better tomorrow?’ And what we’re talking about is, ‘What can I do in that 90 seconds between sets, between my work intervals, what can I do now, so that at my next interval, I’m starting from a more recovered state?’ I’m not starting from such a stressed position, that interval is going to be better.” (33:36 | Dr. Sela)
• “Palmar cooling is not going to make you stronger, it’s not going to allow you to put more weight on the bench, and all of a sudden bench more than you had the week before. It’s going to allow you to do more sets at the hard training volume that you have programmed than if you didn’t do it.” (46:13 | Dr. Sela)
• “We are, at the brain level, sensing temperature changes and making motivational changes to self-preserve.” (1:00:55 | Dr. Sela)
Links
Connect with Dr. Kyle Sela:
Website: www.avacooling.com
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15
15% off the price!
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988
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HYDRAGUN
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Xero Shoes
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Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
We are busting myths for fitness over 50 in this episode! Dr. Andrew Fix disputes claims against exercises like pull-ups, push-ups, squats, and deadlifts being unsafe or inappropriate as we age. In fact, Dr. Fix advocates for exercise to combat muscle loss and keep up physical function in later years. He stresses the value of multi-joint movements and lifting heavy weights, essential for preserving strength and resilience. With proper technique and progression, Dr. Fix argues that these exercises are highly beneficial for older adults.
All of us need to critically evaluate fitness advice and make informed, evidence-based decisions about fitness routines. Functional movements and strength training contribute to longevity and well-being.
If you are interested in learning more about a fitness program that is right for you, connect with PhysioRoom for in-person one-on-one training, group training or remote coaching!
Quotes:
• “People just don't understand how big of a blessing it is to be able to exercise and the profound positive impact that exercise and training and movement can have on our lives.” (1:58 | Dr. Andrew Fix)
• “When we turn 30 years old, every year for the rest of our life, we're gradually losing muscle.” (6:32 | Dr. Andrew Fix)
• “We need to be able to maintain muscle mass on our frame so that we can stay lean, burn calories, and continue to be super active into the later years of our lives.” (6:49 | Dr. Andrew Fix)
• “I just want to challenge you and encourage you to be skeptical and just really think deeply about the things that you're seeing out there. And if you really think about it, does it make sense?” (25:40 | Dr. Andrew Fix)
Links
https://journals.sagepub.com/doi/10.1177/10998004221120945
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892859/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15
15% off the price!
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988
10% off
HYDRAGUN
https://bit.ly/43rAtnX
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Think arthritis means the end of an active life? Think again! In this episode, Dr. Andrew Fix is joined by Dr. Alyssa Kuhn, a physical therapist specializing in osteoarthritis. Dr. Kuhn, founder of Keep the Adventure Alive, sheds light on common misconceptions about arthritis and shares valuable insights into its effective management.
Dr. Kuhn's expertise in osteoarthritis stems from her observations in home care physical therapy, where she noticed a widespread belief that surgery was the only solution for arthritis. She emphasizes that arthritis, specifically osteoarthritis, is more than just joint pain and stiffness and that diagnosis should consider more than just x-rays or MRIs.
The episode explores the significant impact of language on the mindset and treatment outcomes for people with arthritis. Dr. Kuhn encourages individuals to seek out accurate information and take an active role in managing their condition.
Dr. Fix and Dr. Kuhn delve into the importance of lifestyle factors in controlling arthritis. They discuss the effectiveness of targeted exercises, including single-leg strength and power training, and the benefits of varied exercise routines for the body's adaptation and health. The conversation also covers the roles of nutrition, sleep, and mindset in arthritis management. Dr. Kuhn advises focusing on whole, natural foods and limiting processed sugars, and highlights the importance of being well-informed about arthritis for making empowered health decisions.
This episode is a must-listen for anyone looking to understand arthritis better and learn practical ways to manage and prevent the condition. It emphasizes a holistic approach, blending movement, nutrition, sleep, and a positive mindset, to not only manage arthritis but also promote overall health and well-being.
Quotes:
• “You can absolutely prevent the progression of the condition, which is another myth that a lot of people don't understand. This idea of bone on bone is one of those things that can send people down a black hole of symptoms. And it can send people down a black hole of thoughts. Like, okay, it basically insinuates there's nothing you can do. And a lot of times, unfortunately, healthcare providers, healthcare professionals are further cementing this idea.” (12:18 | Dr. Alyssa Kuhn)
• “Your body needs to move in different ways. You have to incorporate moving sideways, moving backwards, moving in different directions to challenge muscles differently. Your joints need support on all sides.” (34:05 | Dr. Alyssa Kuhn)
• “If you're not making progress with pain relief, it's looking at four basic things. There are more but these are probably four of the main ones. Food is one of them and what you're regularly eating. Movement is another and we've talked about that extensively. Sleep is the third one. And really just your overall mindset, we can kind of encompass that with the stress or anxiety that you're experiencing. It really just comes down to your thoughts and just your mental headspace.” (41:51 | Dr. Alyssa Kuhn)
Links
Connect with Dr. Alyssa Kuhn:
Website: https://keeptheadventurealive.com/jumpstart
Instagram: https://www.instagram.com/adventurealive/
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15
15% off the price!
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988
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HYDRAGUN
https://bit.ly/43rAtnX
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Feeling the aches of sitting too long at your desk? In this episode of The Code, Dr. Andrew Fix from Denver's Physio Room invites Sohail and Ali from Movemate to discuss an innovative solution to the sedentary lifestyle many face in today's work environment. This Canadian duo is breaking new ground with their active standing board, aimed at encouraging movement and enhancing well-being during the workday.
Sohail's path to MoveMate began with a personal challenge – a hip injury sustained while playing soccer, which led to a revelation about the importance of staying active, particularly in stationary work settings. Ali, with his expertise in product design, initially created the MoveMate board as a thesis project. After experiencing its benefits first-hand, Sohail joined forces with Ali to refine and share this unique approach to workplace wellness.
The MoveMate board stands out with its unique design, allowing for independent foot movement and active engagement of the ankles. This feature not only promotes a fluid movement pattern but also makes the board accessible and beneficial for a broad user base. More than just easing physical pain, the board has been found to enhance users' focus and energy levels. But it's not just about physical health; incorporating regular movement into the workday can positively impact various aspects of well-being, including mental health.
Quotes:
• “Lack of movement is a massive problem. And we've all heard the saying, if you don't use it, you lose it. But there's not really anything that that is more true for than the strength and mobility and movement of our body, right? If you don't move your joints, if you don't lengthen and strengthen and challenge your muscles, you will lose access to the motion. You will lose capability of doing the things from a strength standpoint, picking things up, moving things, carrying things that you once remember yourself being able to do.” (18:17 | Andrew Fix)
• “We're just trying to make movement habitual, make it seamless, make it accessible.” (24:49 | Sohail Shariff)
• “It's way more comfortable to be on the board than to be off the board. You're flowing, you're moving and it's fun.” (51:07 | Ali Mapara)
Links
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988
10% off
HYDRAGUN
https://bit.ly/43rAtnX
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Connect with Movemate:
Website: www.letsmovemate.com
Instagram: www.instagram.com/lestmovemate
Ali Email: ali@letsmovemate.com
Sohail Email: sohail@letsmovemate.com
Podcast production and show notes provided by HiveCast.fm
Think deep squats are a no-go for your knees? Think again! In this episode of The Code, Dr. Andrew Fix takes on the controversial debate surrounding deep squats and their impact on knee health. He dismantles the widespread notion that deep squats are detrimental, backing his stance with solid research findings.
Dr. Fix argues that not only are deep squats safe, but they actually serve as a safeguard against injuries and issues in the lower extremities. He tackles the myth head-on, clarifying that deep squatting doesn't heighten the risk of damage to passive tissues like ligaments and the meniscus. Instead, this practice plays a crucial role in strengthening these structures, promoting robust ligaments.
Further challenging conventional wisdom, Dr. Fix addresses the misconception that one's knees should never surpass the toes while squatting. He explains that while this restriction might lessen stress on the knees, it inadvertently ramps up the load on the hips and lower back, leading to unwanted strain in these areas.
Dr. Fix advocates for squatting through a full range of motion, allowing the knees to travel past the toes, to harness the benefits of bolstered cartilage and ligaments. This approach, he suggests, not only enhances immediate strength but also contributes to long-term joint functionality and health.
For those who've been cautioned against deep squats or advised to limit knee movement, this episode is an eye-opener. Discover the real story behind deep squats and how they can be a valuable addition to your wellness toolkit.
Quotes:
• “Are deep squats safe? Yes. Squatting deeply is safe. And in fact, it is protective against injuries and problems with the lower extremity.” (6:16 | Dr. Andrew Fix)
• “People that were squatting often 10 training sessions per week, people that are pushing their bodies did not experience higher rates of injury. In fact, they had lower rates of injury than individuals that were playing basketball, running track and field, or doing gymnastics.” (11:04 | Dr. Andrew Fix)
• “The more that we keep ourselves strong, the more functional we're going to be into the later years of our lives.” (14:42 | Dr. Andrew Fix)
Links
Research Article: https://pubmed.ncbi.nlm.nih.gov/23821469/
Squat Technique: https://www.youtube.com/watch?v=TkIwzumjgGA&t=49s&pp=ygUYcHJvcGVyIHNxdWF0IHBoeXNpbyByb29t
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15
15% off the price!
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988
10% off
HYDRAGUN
https://bit.ly/43rAtnX
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Are you dealing with digestive issues, skin problems, or even autoimmune diseases? Well, it turns out that the key to solving these problems might lie in your gut. In this episode of "The Code," Dr. Andrew Fix interviews Hally Brooke, the founder and CEO of Live Nourished, a functional medicine and nutrition counseling organization. Hally shares her personal journey of overcoming gut health issues and explains how the gut is connected to everything from skin health to mental well-being.
Hally outlines a five-step gut healing protocol that includes removing problematic foods, repairing the gut lining, re-inoculating with good bacteria, rebalancing the gut, and eventually reintroducing certain foods. She emphasizes the importance of taking the time to heal and build resilience, rather than just treating symptoms.
Key Takeaways:
• Gut health is crucial for overall health and wellness, as the gut is connected to various bodily functions and systems.
• Symptoms of gut health issues can range from digestive problems like gas, bloating, and diarrhea to skin issues, respiratory problems, and even autoimmune diseases.
• Healing the gut requires a comprehensive approach, including removing problematic foods, repairing the gut lining, re-inoculating with beneficial bacteria, rebalancing the body, and reintroducing foods in a controlled manner.
• Food choices should be based on four categories: calories, information, medicine, and connection. Moderation is key, but certain foods like artificial sweeteners, food coloring, and seed oils should be avoided.
• The gut-brain connection is significant, with the gut being referred to as the "second brain." Gut health can impact mental health, and issues like anxiety and depression may be linked to gut imbalances.
Quotes:
• "Your gut is connected to absolutely everything. It's connected to your skin. It's connected to your mental health. It's connected to your physical health. It's, it's everything." - Hally Brooke (03:16)
• "If you have a symptom and it's weird, it's probably your gut." - Hally Brooke (25:52)
• "Food is the fastest way to heal yourself or the slowest way to kill yourself." - Hally Brooke (39:32)
Links
Connect with Hally Brooke:
Website: www.livenourishedcoaching.com
Instagram www.instagram.com/livenourishedcoaching
Youtube: https://www.youtube.com/channel/UC-TnQzFJ8W1VkW_WXvGLzLQ
Linked in: https://www.linkedin.com/in/hally-brooke-nourished/
Take our wellness quiz: https://link.www.livenourishedcoaching.com/
Podcast 30-Day Gut Fix https://live-nourished.com/30-day-gut-fix-5925
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15
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Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988
10% off
HYDRAGUN
https://bit.ly/43rAtnX
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Step into the adrenaline-filled world of the DEKA Fit World Championships with Dr. Andrew Fix as he recounts his experience in the DEKA Strong category, navigating a 10-station fitness challenge that tests functional movement. He brings to life the event’s vibrant atmosphere, where camaraderie and mutual encouragement among participants underscore the importance of a supportive fitness community.
Dr. Fix emphasizes the motivational boost that comes from having specific training goals, sharing how the anticipation and accomplishment felt at the event propelled him to push his limits. He advocates for the goal-setting and consistent progress tracking as vital tools for staying motivated and accountable in fitness endeavors.
Adding a personal touch, he discusses how fitness blends seamlessly into his travels, encouraging listeners to integrate activity into their own adventures. Dr. Fix also invites listeners to join the fitness journey, sharing his passion for helping others achieve their goals through PhysioRoom, his performance-based rehab facility.
Quotes:
• "There were so many people there, and you could just see the joy and the enthusiasm on their face, their family's faces, because they know they had accomplished something that they were working really hard towards." - Dr. Andrew Fix (15:49)
• "Your environment is stronger than your willpower." - Dr. Andrew Fix (21:23)
• "When you have something that you're training for, when there's a goal out there, it is so much easier to push yourself." - Dr. Andrew Fix (21:47)
Links:
Deka Fit: https://deka.fit/
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15
15% off the price!
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988
10% off
HYDRAGUN
https://bit.ly/43rAtnX
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Should emotional well-being and personal values be aspects guiding sound financial decisions? This episode of The Code with Dr. Andrew Fix introduces Allie Beckmann, a financial advisor whose expertise lies in helping creative and service-based entrepreneurs navigate their financial landscapes. Allie delves into the emotional aspects of money management and its profound connection to overall life quality.
Throughout the discussion, Allie tackles the big financial questions her clients face, from retirement strategies to savvy spending. She underscores the need for financial literacy, suggesting resources for enhancing financial knowledge and skills.
A core piece of Allie’s philosophy is aligning spending with personal values. She advises a reflective approach, urging listeners to review their bank statements to see if their spending truly aligns with their core values, facilitating more purposeful financial choices.
Allie also stresses the importance of setting specific, achievable financial goals. She discusses reverse engineering these goals to create a practical and effective roadmap towards financial stability, making each financial decision a strategic step towards broader, value-driven objectives.
This episode offers a unique perspective on finance, intertwining emotional well-being with smart money management. Allie’s insights are a valuable resource for anyone aiming to integrate purpose and clarity into their financial planning.
Key Takeaways:
• Align your money with your values: Take a look at your spending and assess whether it reflects what is truly important to you. Make sure your financial decisions are in line with your values and goals.
• Start with specific and measurable goals: Set clear financial goals for yourself, whether they are short-term, mid-term, or long-term. Make them specific, measurable, and attainable. This will help you stay focused and motivated.
• Take ownership of your financial future: Your financial well-being is ultimately your responsibility. Take ownership of your financial decisions and actively work towards your goals. Don't rely on external factors or wait for someone else to take care of your finances.
Quotes:
• “I prioritize making space for the emotional conversation around money in my practice because, if we're honest, money is emotional. It is emotionally driven. We have emotional baggage that likely we've not investigated because often it's uncomfortable, it's overwhelming, and most of the time I see people tending toward avoidance when it comes to really sitting down with money and finances.” (17:39 | Allie Beckmann)
• “We wish we all would have started 20 years ago, but we didn't. So let's get started today.” (27:20 | Allie Beckmann)
• “Take a look at your spending. Look at it from the lens of your values. And that's a great place to start aligning your money with your values.” (41:49 | Allie Beckmann)
Links
So Money Podcast:
https://podcast.farnoosh.tv/
You Are a Badass at Making Money (book):
https://jensincero.com/shop/
Art of Money (book):
https://baritessler.com/art-of-money-book-2/
Simple Path to Wealth (book): https://www.amazon.com/gp/product/1533667926/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1533667926&linkCode=as2&tag=jlcollinsnh-20&linkId=1b236a42ef2205f07c4e83e9a984bd17
The Intelligent Investor (book):
https://www.amazon.com/Intelligent-Investor-Definitive-Value-Investing/dp/B0BN7XQTNH/ref=asc_df_B0BN7XQTNH/?tag=hyprod-20&linkCode=df0&hvadid=673665749670&hvpos=&hvnetw=g&hvrand=10145948872017547593&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9028754&hvtargid=pla-2222270246074&psc=1&mcid=25e3bb7c198432649cf86b6227b97401
Connect with Allie Beckmann:
LinkedIn: https://www.linkedin.com/in/alliebeckmann/
Website: beckmannfinancial.com
"Beckmann Financial is an independent firm not affiliated with Money Concepts Capital Corp. All Securities Offered Through Money Concepts Capital Corp. Member FINRA/SIPC. Not FDIC Insured. May Lose Value. No Bank Guarantee."
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15
15% off the price!
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988
10% off
HYDRAGUN
https://bit.ly/43rAtnX
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“When we gain the knowledge and ability to express our bodies to their fullest, we unlock new dimensions of physical freedom in all environments,” says Joel Freiboth. Dr. Andrew Fix sits down with Joel, a dynamic personal trainer and coach at Lions Den. Joel takes us through his captivating journey into the world of coaching, starting from his varied sports background and evolving into a dedicated youth football coach. He opens up about his battle with chronic lumbar dysfunction, a challenge that steered him towards a deeper exploration of movement and mobility principles.
Joel brings to light the critical role of proper bracing and efficient movement in training. He shares insights on the art of bracing, engaging glutes and trunk muscles effectively to ensure stability and prevent injuries. His lessons from movement mechanics gurus like Kelly Starrett have enriched his approach, emphasizing the importance of getting the body organized before diving into any exercise.
The conversation then navigates the crucial topic of training longevity. Joel provides valuable strategies for adapting workouts as we age, focusing on key elements like stability, balance, and strength. He advocates the use of versatile tools like kettlebells and maces, which offer comprehensive exercises targeting stability and strength, and underscores the significance of maintaining a full range of motion and engaging in activities mirroring real-life movements.
Joel also tackles a vital subject – preventing falls and injuries in older adults. He points out how training for power and quick response times can be a game-changer in avoiding falls and sustaining independence, especially given the alarming statistics around hip fractures in the elderly population.
Joel's personal experiences, coupled with his expertise in mobility and stability training, offer listeners a wealth of practical advice and insights for a fit and active life.
Key Takeaways:
• Learning how to brace properly and move efficiently are key factors in preserving body function and preventing injuries as we age.
• Training for stability, balance, and strength is important for maintaining longevity and preventing falls or injuries.
• Adapting training routines to individual needs and goals is crucial for continued progress and improvement.
• Incorporating exercises that challenge multiple aspects of fitness, such as kettlebell swings, can provide a lot of benefits in a single exercise.
• Improving range of motion and addressing movement deficiencies can help restore proper function and prevent limitations in daily activities.
Quotes:
• “I really do think that efficient movement is a key factor to preserve body function over time.” (39:38 | Joel Freiboth)
• “One of the biggest factors that leads to people falling and injuring something is that they're not preparing their body to prevent that scenario.” (43:18 | Andrew Fix)
• “That's one of those definitions of fitness, being able to express our body when we want to, however we want to, spontaneously, instantaneously, and we should be able to do it without getting injured.” (56:29 | Joel Freiboth)
Links
Connect with Joel Freiboth:
Website: https://www.lionsdensmp.com/joel/
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Ever heard that distinctive pop during a back crack and wondered what's really going on? In this episode of The Code, Dr. Andrew Fix, joined by spinal manipulation expert Dr. Nate Henry, dives into what happens during those satisfying moments. They peel back the layers of this common yet often misunderstood practice, exploring everything from its safety to its many benefits.
Dr. Nate leads with a crucial point: safety first. He walks us through how professionals like him ensure spinal manipulation is not only effective but also safe, focusing on evaluating patients thoroughly beforehand. It's not just about the procedure; it's about understanding each patient's unique history and health indicators.
Spinal manipulation is more than just an immediate release; it's about improving movement, calming muscles, and even impacting the nervous system. Dr. Nate shares that the benefits can build up over time with regular treatment, offering more than just temporary relief. Spinal manipulation can be a secret weapon for athletes, prepping them for performance in ways that vary from person to person. And for those curious about how it differs from chiropractic adjustments, they break it down: it's all in the technique, the force, and where and how the movement happens.
Dr. Andrew and Dr. Nate also stress the importance of finding a skilled practitioner. As the field constantly evolves, staying updated with the latest research and techniques is key to effective treatment. This episode isn't just a talk about spinal health; it's a journey into understanding the 'why' behind that satisfying crack and the myriad ways it can contribute to our well-being.
Key Takeaways:
- Patient safety is paramount in spinal manipulations, with Dr. Nate Henry highlighting the necessity of comprehensive patient evaluations to tailor treatments to individual health needs.
-
The benefits of spinal manipulation extend beyond immediate pain relief, including improved mobility and muscle relaxation, with cumulative effects from regular treatments.
-
Choosing a skilled practitioner is crucial in spinal manipulations, emphasizing the importance of continuous learning and staying updated with current practices for effective treatment.
Quotes:
• "Complications from spinal manipulation are actually quite rare." (08:24 | Dr. Nate Henry)
• "When we manipulate someone's joint, be it the spine or an extremity, we're looking for an improvement in range of motion." (11:34)
• "There is a connection between how a joint moves and how the musculature associated with that joint operates." (12:59)
• “When we manipulate the spine, when we manipulate the peripheral joints as well, it gives input to the spinal cord and eventually to the cortex that says, hey, all of these neurons that are turned on to relay pain, it tells them to calm down.” (14:09 | Dr. Nate Henry)
Links
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Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
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Are you tired of letting your health and fitness goals go off the rails when you travel? Well, in this episode of The Code, Dr. Andrew Fix shares some game-changing tips to help you stay on track while on the road.
Dr. Fix emphasizes the importance of prioritizing protein in meals while traveling, as it helps to reduce hunger and keep cravings in check. He suggests pairing protein with either a carbohydrate or a fat, but not both, to avoid excessive calorie intake.
Consuming caffeine can help curb hunger signals and cravings, especially in the morning or during time zone changes. Dr. Fix highlights the importance of incorporating fiber-rich foods into the diet while traveling. He mentions that having fruits, like apples, and protein snacks on hand can help satisfy hunger without resorting to fast food or unhealthy options. Look for ways to prioritize physical activity during travel. He suggests waking up earlier to fit in a workout or finding alternative ways to stay active, such as bodyweight exercises or going for walks or runs. He emphasizes that it's okay to prioritize personal fitness goals and not feel guilty about wanting to exercise while visiting family or on vacation.
Dr. Fix advises getting back into a normal routine as soon as possible after returning from travel. This includes resuming regular exercise, maintaining hydration, and sticking to regular sleep and eating patterns. Leveraging this advice will ensure that travel doesn’t derail your healthy habits!
Quotes:
• “Prioritize your protein and have it with a carb or a fat, but not always both.” (7:58 | Andrew Fix)
• “Try to keep some amount of activity in your schedule when you're on the road.” (13:19 | Andrew Fix)
• “I think sometimes when we are going to visit somebody who, maybe they don't have the same habits or they don't like to do the same activities as us, for whatever reason, I think sometimes we feel bad. Like we feel bad that we want to do something that they may not be doing. I mean, man, they might even want to do it with you if you just invite them or ask them. Maybe they would like to go, but they're unsure what to do. But you've got to remember, I think, that you wanting to go to the gym is not doing anything to them. You're not harming them in any way. You're not putting them down in any way. You're not doing anything negative to them. You're just trying to do something that you want to do that is good for you and good for your health, good for your mental health, your physical health. And that's okay and you shouldn't feel bad about that.” (13:53 | Andrew Fix)
• "The quicker you can get back onto your normal schedule, your normal times that you eat, the normal times that you work out, the hours that you sleep, that you wake up, the better off you're going to be." (16:51 | Andrew Fix)
Links
https://thereadystate.com/trs_podcast/adam-bornstein-ditching-diet-culture/ Thank you to The Ready State and Adam Bornstein for inspiration for this episode.
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Take your fitness to the next level with an exciting and accessible exercise technique called rucking. In this episode of The Code, Dr. Andrew Fix takes us on a walk (literally!) as he discusses the benefits and joys of rucking. With the wind in his hair and a weight vest on his back, Dr. Fix shares how rucking provides a low-impact way to boost cardiovascular training and strengthen your core and legs. But what makes rucking truly remarkable is its accessibility. No fancy equipment or gym membership required – just grab a backpack, add some weight, and start walking. Whether you're strolling through your neighborhood or hiking on a trail, rucking can be done anywhere, anytime. So why should you give rucking a try? Not only does it challenge your body in new ways, but it also helps counteract our increasingly sedentary lifestyles. By incorporating rucking into your routine, you'll be able to increase your cardiovascular fitness, build strength, and improve your overall health. So, lace up your shoes, grab a backpack, and join Dr. Fix on this invigorating journey of rucking.
Key Takeaways:
• Rucking is a low impact exercise that involves walking or hiking with added weight, such as a backpack or weight vest.
• Rucking increases cardiovascular demand and challenges the muscles in the core, legs, and back.
• Rucking is accessible and doesn't require fancy equipment, making it easy to incorporate into daily life.
• Rucking can be done anywhere, whether it's around the neighborhood, on a trail, or even while traveling.
• Rucking is a great way to increase physical activity and can have long-term benefits for overall health and fitness.
Quotes:
• "By definition, rucking literally just means having weight on you, whether that's in the form of like a backpack, or in the case of what I'm doing right now, I'm wearing a weight vest that has a weight on the front and a weight on the back, and going for a walk or going for a hike, okay?" (02:41 | Dr. Andrew Fix)
• "I like rucking because it's a low impact way to get more cardiovascular demand." (03:24 | Dr. Andrew Fix)
• "Another reason that I love it is kind of the same as the first one is that it is so accessible." (07:22 | Dr. Andrew Fix)
• "I think rucking is a super accessible, very low barrier to entry activity that has huge potential benefits." (11:18 | Dr. Andrew Fix)
Links
https://www.901pt.com/post/rucking-what-it-is-benefits-how-to-do-it#:~:text=What%20in%20the%20World%20is,backpack%20meant%20for%20carrying%20equipment.
https://www.goruck.com/pages/what-is-rucking
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Mobility has a massive impact on our health and performance and are unique challenges across the spectrum from extremely mobile and stiffer and less flexible. If you're someone who prides themselves on their flexibility, Dr. Fix reveals that having a lot of range of motion can actually lead to stability issues. He explains how those who are extremely mobile often need to focus on strengthening the smaller stabilizer muscles to maintain control and prevent injuries. On the other hand, if you've always been on the stiffer side, Dr. Fix discusses the importance of working on true mobility and finding ways to increase range of motion while also building strength and stability.
This episode offers valuable insights into the balance between flexibility and stability, and how it can impact your overall health and wellness. Dr. Fix shares practical strategies and exercises to help you optimize your mobility and prevent injuries. So, whether you're a yoga enthusiast or a sprinter, this episode will provide you with the knowledge and tools to enhance your performance and take your health to the next level.
Key Takeaways:
• Having a lot of mobility and flexibility can lead to challenges in stability and control.
• People who are very mobile may need to focus on strengthening the smaller stabilizer muscles to maintain control during movements.
• Those who are stiffer may need to work on mobility and range of motion, and then strengthen the muscles in those positions to maintain flexibility.
• Both mobility and stiffness come with their own set of challenges and predispose individuals to different types of activities.
• It is important to individualize treatment and exercise plans based on an individual's specific needs and challenges.
Quotes:
• "Because you have so much range of motion, you're so flexible, you're so mobile, most of your challenges or the issues that arise in your body come from needing more stability." (:01:54 | Dr. Andrew Fix)
• "If you lack range of motion, say that you have tight hip flexors or your hips are stiff, and you do things such as stretching, such as banded joint mobilizations, such as seeing the chiropractor or the physical therapist, getting hip adjustments and manipulations, and your hip starts to loosen up, you now have to layer in the strength in the newfound range of motion that you have." (10:12 | Dr. Andrew Fix)
• "If you don't use it, you lose it, right? It's plain and simple as that. If you gain motion and you don't use it, you don't get strong in it, you will lose it." (10:54 | Dr. Andrew Fix)
• "Almost always a weak muscle is a tight muscle." (07:55 | Dr. Andrew Fix)
• "If you're super mobile and have a lot of range of motion and you don't work on stability, your body is going to be used to hanging on its joints." (11:06 | Dr. Andrew Fix)
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Is our mental well-being separate from our physical health, or are they two sides of the same coin? In this episode of The Code, retired Navy SEAL commander Chris Irwin provides a deep dive into his post-military experiences, balancing both mental and physical tribulations. Through Rare Sense, he presents an innovative approach to mental health, coined "mind fitness," reshaping how we understand personal growth. Just as we recognize that no one else can achieve physical fitness on our behalf, Chris emphasizes the individual's role in nurturing and taking charge of their own mental well-being.
His concept emphasizes the importance of treating mental well-being with the same rigor as we do physical conditioning. He spotlights various "mind killers" - notably oblivion, suppression, and fear - and underscores the need to acknowledge and address these impediments. According to Chris, the foundation of mind fitness lies in cultivating awareness. From there, he explores the impactful realms of gratitude, emotional reflection, and the nurturing of curiosity. He asserts that engaging in skill enhancement and creative endeavors can act as potent antidotes to mental stagnation. Furthermore, Chris underscores the symbiotic relationship between physical health and mental resilience. Not to be overlooked, he advocates for the significance of community and genuine human connections as a remedy for isolation.
With a passion for turning theory into practice, Chris doesn't just talk the talk. Taking inspiration from CrossFit's WOD, he offers weekly mind fitness exercises via his substack, enabling listeners to actualize his teachings in their daily lives.
Key Takeaways:
• Mind fitness is a holistic approach to mental health that focuses on training the mind just like we train our bodies.
• The first step in mind fitness is becoming aware of our thought process and disidentifying with our thoughts.
• Rewriting the narrative of past experiences and practicing gratitude can help overcome destructive storytelling patterns.
• Processing emotions and learning to release stored energy in the body is crucial for mental well-being.
• Engaging in lifelong learning, problem-solving, and artistic expression can prevent stagnation and promote mental growth.
Quotes:
• "I tell people mental fitness is a lifelong pursuit, just like physical fitness is a lifelong pursuit. You never really get to the finish line. You're just trying to make yourself better and better each day, and then hopefully get to a point where it's essentially maintenance from that point on." (05:19 | Chris Irwin)
• “Your mind is the primary driver of everything. It is really the start point and end point for all fitness and thinking of it as a holistic fitness discipline, not a physical fitness and mental health thing, but this interconnected mind body solution that's really driven by your mind because it has to be.” (6:01 | Chris Irwin)
• "The purpose of meditation in my mind, for me, is not to become a great meditator. It's to be more aware the rest of my life." (25:24 | Chris Irwin)
Links:
Connect with Chris Irwin:
www.thischrisirwin.com
www.raresense.com
https://raresense.substack.com/
Links
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Constantly juggling many tasks and mastering none? In this episode, Dr. Andrew Fix takes on the multitasking myth, championing the idea of doing one thing brilliantly instead. With wisdom from books like 'Atomic Habits' and 'The Power of Habit', he dives into the magic of single-tasking. Dr. Fix shares tangible tips that have helped him, like using the 'do not disturb' feature on his devices and prioritizing tasks based on their importance. He also recommends mindful breaks and sprinkling movement into your work sessions to shake off stress. Leave the multitasking behind and enjoy more clarity, efficiency, and satisfaction.
Key Takeaways:
• Avoid multitasking in order to be more productive. Multitasking divides attention and leads to subpar performance.
• Use the "do not disturb" setting on your phone and computer to minimize interruptions and distractions.
• Prioritize tasks and schedule them in your calendar to ensure they get done. Focus on the most important tasks first.
• Close unnecessary tabs and focus on one task at a time. Minimize distractions by opening a new window for the task at hand.
• Take short breaks to recharge and move around. Use these breaks to briefly check urgent matters, but avoid getting sucked into distractions.
Quotes:
• "When we multitask, you are much more likely to make mistakes, have to go back and reread or rework things that you already started to do, but then your attention got pulled away to something else. And the truth of the matter is, if you've read any books or articles or research studies on the topic of multitasking, you know that we're more productive when we don't do it." (04:41 | Dr. Fix)
• "I turn on the do not disturb setting on my phone or on my computer… so that I can focus on the things that I want to focus on without being interrupted." (06:23 | Dr. Fix)
• “One thing that has been linked to productivity is having your workspace set up in a neat, orderly fashion. Science shows that when you are in a messy environment, your brain is in the same scenario. It's cluttered.” ( 8:16 | Dr. Fix)
• "Take a very brief break to let your mind and body rest and recharge." (14:45 | Dr. Fix)
• "If you set priorities, remove the distractions, plan and schedule your time, and then take little breaks while you're going through things, that's gonna help you so much more, get so much more done." (16:23 | Dr. Fix)
Links
https://www.linkedin.com/pulse/stop-multitasking-boost-your-productivity-tips-prioritizing-amr-dar/
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Connect with Physio Room:
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"Discover the secret to transforming your relationship with food and unlocking optimal health on this episode of The Code. Dr. Andrew Fix, your host and expert in health and human performance, delves into the fascinating concepts of mindful eating and intuitive eating. In a world filled with distractions and constant busyness, Dr. Fix reveals the power of being present and aware while enjoying your meals. Learn how to savor every bite, engage your senses, and truly nourish your body. Discover how to break free from diet culture, honor your body's needs, and develop a healthy relationship with food.
Key Takeaways:
• Mindful eating involves being present in the moment while eating, savoring the food, and being aware of the senses experienced.
• Mindful eating can help reduce distractions and stress, improve mental health, and potentially lead to changes in eating habits, such as eating less and stopping when feeling full.
• Intuitive eating focuses on listening to the body's signals of hunger and honoring those signals without judgment or restriction.
• Intuitive eating encourages respecting the body, nourishing it, and not being influenced by diet culture or body image concerns.
• Tracking food and portion sizes can help improve awareness of what is being consumed and make more informed choices, but it is important to find a balance and not become overly restrictive.
Quotes:
• "Mindfully eating means being mindful while you are eating. It means being present in the moment, being present with the food that you're consuming. Savoring that food and taking your time to chew it, to eat it, to be aware of the senses that you're experiencing." (03:08 | Dr. Fix)
• “If you've never done any form of food tracking or food measuring, I think that would be a great exercise for almost anybody to go through at some point in their life just to improve your awareness of portion sizes and in knowing what you're putting in your body.” (13:02 | Dr. Fix)
Links
https://www.vinccitsui.com/blog/2019/01/mindful-eating-intuitive-eating#:~:text=Whereas%20mindful%20eating%20is%20about,with%20food%20and%20their%20body
https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
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“Our environment and our relationships are as important as our food and our movement,” says Hally Brooke. Dr. Fix and, Hally Brooke, the founder and CEO of the functional medicine and health coaching practice, Live Nourished, explore the holistic tapestry of health and well-being.
Hally is a Certified Functional Medicine Nutrition Counselor and Nationally Board Certified Health & Wellness Coach. She teaches that there are five key categories for living a nourished life and maintaining good health: nutrition, movement, mind and spirit, relationships, and environment. All of these areas of our life are intertwined. She underscores the value of health coaching, illuminating how it bridges the divide between merely having knowledge and putting that knowledge into practice through the actionable steps that lead to genuine health transformation. And, for listeners navigating an entrepreneurial journey, there's a discussion of the often misunderstood correlations between business success and personal health and well being.
Key Takeaways:
• Holistic wellness is multidimensional, encompassing aspects beyond just diet and physical activity. The five core pillars of health include nutrition, movement, mind and spirit, relationships, and environment.
• Health coaching bridges the gap between knowledge acquisition and sustainable behavior change.
• Entrepreneurs often face the challenge of sacrificing personal health in pursuit of business objectives. Business leaders who prioritize self-care not only cultivate happier teams but also witness consistent business growth. Self-care isn't just about personal well-being; it's integral to professional success.
• The future of functional medicine will likely redefine our approach to healthcare, emphasizing comprehensive care teams and a focus upon prevention of illness and disease rather than treating symptoms.
Quotes:
• “Humans are the best example of Newton's law of inertia. Objects in motion stay in motion, objects at rest stay at rest. And for the most part, most people are physiologically, sociologically, emotionally at rest. We are really comfortable with our current norm.” (11:45 | Hally Brooke)
• “Our environment and our relationships are as important as our food and our movement.” (15:32 | Hally Brooke)
• “So what I say when people ask what functional medicine is, I say two things. One, I say it's root cause medicine. So instead of going playing whack-a-mole with a bunch of symptoms, we say, okay, all of these symptoms are coming from one or two places. If we go fix that one or two places, we're gonna heal all the symptoms.” (19:06 | Hally Brooke)
• “Where I think it's going is that functional medicine will be medicine 10, 15, 20 years down the road. And the people who will be kind of the front runners of actually helping people heal are going to be health coaches and not necessarily health coaches, but a collaborative care team. A doctor who's putting together the plan and running the labs and doing the detective work, and then a health coach who is taking that plan and helping that client walk it out.” (22:29 | Hally Brooke)
Links
Connect with Hally Brooke:
www.livenourishedcoaching.com
www.instagram.com/livenourishedcoaching
https://www.youtube.com/channel/UC-TnQzFJ8W1VkW_WXvGLzLQ
https://www.linkedin.com/in/hally-brooke-nourished/
https://link.www.livenourishedcoaching.com/
https://live-nourished.com/30-day-gut-fix-5925
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"If there's something that you really want to do, and it's important, and it's valuable to you, you need to plan that," says Dr. Andrew Fix.
Just as important as it is to be spontaneous and say "Yes!" to opportunities that develop in our lives, Dr. Fix also encourages us to embrace the other side of the coin and be very intentional in planning and prioritizing the things that are important to us. Dr. Fix encourages us to move beyond the vague notion of "someday" and instead, put our dreams and aspirations on the calendar. For example, if you dream of a big travel experience, decide when you want to go. By choosing a specific year and putting it on the calendar, you can start taking steps to make it happen.
It's true. Planning for the things that truly matter to us requires dedication and flexibility. Dr. Fix acknowledges that it's not always easy, but it's worth it. He shares his personal experiences of flexing his work hours and using vacation time strategically to ensure that both work and personal goals are achieved. The key takeaway from this episode is to prioritize the things that bring us joy and fulfillment. Instead of waiting for the perfect time or hoping that circumstances align, we should actively plan and organize our lives around these important experiences. By doing so, we can make our dreams a reality and create lasting memories.
Key Takeaways:
• It is important to prioritize and plan for the things that are important to you in the future.
• Instead of just saying "someday" you want to do something, make it more tangible by deciding where and when you want to go or what activity you want to do.
• Put important events or trips on your calendar to ensure they happen and then plan other things around them.
• Having a specific date or time frame in mind makes it easier to plan and take action towards your goals.
Quotes:
• "Because when we're trying to do these big things, like travel somewhere far, where, of course, you would probably want to go for no less than a week, if not even longer, it's hard to plan that around all the other things. Because stuff is going to constantly come up, whether it's work, or whether it's home life, or whether it's children's stuff. Something's always going to be pressing. Something's always going to be there that you could do instead. But if there's something that you really want to do, and it's important, and it's valuable to you, you need to plan that." (4:48 | Dr. Fix)
• "Instead of just saying, ‘I hope one day we'll be able to do this thing that sounds really cool,’ how can you start to put the pieces in place to actually plan it? So that pulling the trigger to actually make it happen is not that big of a decision, right? You already have all the smaller steps and all the smaller decisions that need to take place handled." (7:03 | Dr. Fix)
Links
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drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Community really helps breed accountability. And when we're accountable to ourselves and to other people, it helps us continue to move the needle forward.
Stepping away from his usual setting at PhysioRoom, Denver's hub for performance-based rehab, Dr. Fix recaps a two-day conference he recently attended with his team. This event brought together over 200 healthcare professionals, each with their own stories and experiences from their practices. These weren’t just presentations and Q&As they were intimate exchanges, moments of "I’ve been there," and collective brainstorming sessions to support one another.
What resonated most with Dr. Fix was the simple power of being surrounded by peers who understand the journey. This collective spirit provided a sense of contributing value to peers by sharing your own experiences, of solidarity in shared challenges and a celebration of progress and successes. It was a reminder that there's strength in numbers and that there's value in both tackling challenges and celebrating successes together.
Dr. Fix's takeaway for listeners is straightforward: Seek out your community. Be it a dedicated fitness group, a professional network, or even a hobby club — these are the spaces where support, motivation, and accountability naturally thrive.
Key Takeaways:
• Having a community of like-minded people can provide accountability and support in various aspects of life, including fitness, mental health, and personal development.
• Being around a group of people who are going through similar struggles can help individuals realize that they are not alone and that it is okay to ask for help.
• Celebrating wins along the way is important, as it helps to motivate and encourage continued progress.
• Being part of a community allows for the exchange of ideas and the opportunity to learn from others' experiences and successes.
Quotes:
- "Sometimes it just takes being around those people and having a community and talking to other people that are dealing with the same stuff to help you realize that, to help you realize that you're not alone, that you're not the only one that's having a hard time with things." (05:01 | Dr. Andrew Fix)
- "You need to find a community. You need to have a community, something that you're a part of, some group that you're a part of, that can help hold you accountable." (08:39 | Dr. Andrew Fix)
- "Try to find your community. And how can you invest more into that and into those people? And just see where those relationships go, see what that flourishes into and see how by you being part of that community you end up really working on yourself and working on self-development and self-progression." (10:36 | Dr. Andrew Fix)
Links
Flux Footwear
Coupon Code: drandrewfix
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Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
For today’s episode, Dr. Andrew Fix visits The Growth Over Fear Podcast to emphasize the importance of movement to all aspects of our lives. As our lifestyles become more sedentary, any opportunity to move–including after dinner to lower blood sugar, or while we’re taking a work meeting to spark creativity—movement is crucial. Moving through an injury is the best way to promote healing, as opposed to the R.I.C.E. method, which is no longer considered effective as Dr. Fix explains.
When it comes to eating for a healthy metabolism as well as training and recovery, the approach is the same. Dr. Fix will tell you how to determine the right amount of daily protein for your body as well as the often overlooked importance of consuming a balanced intake of micronutrients. By the time we reach our 30s, we start losing muscle mass, and nutrition is key to building and maintaining it.
Perhaps the most important aspect of preventing injury and improving performance and overall health is getting consistently adequate sleep. Dr. Fix shares his 3-2-1 method for setting yourself up for a good sleep routine. Another major measure of health is good balance, in order to prevent injuries such as broken hips which, as we age, can have life-altering effects.
Key Takeaways:
• Movement is crucial to all aspects of health, especially as we become more sedentary
• Building and maintaining muscle becomes increasingly important as we age
• The most important aspect of performance and injury prevention is getting good sleep
• Life begins at the end of our comfort zone
Quotes
• “The first and foremost thing that you need to do is move…really good for our bodies.” (5:13 | Dr. Andrew Fix)
• “I don't like to necessarily say that one is more important than the other, I think they're all important. But I think these statistics when it comes down to sleep, and how that affects our performance, and prevention of injuries, is pretty staggering.” (25:54 | Dr. Andrew Fix)
• “The things that are really important to you, put those in place, put those healthy habits in place, and structure the rest of your schedule around that as best as possible.” (30:39 | Dr. Andrew Fix)
• “Once we get over the age of 65, falling and fracturing your hip is a very big concern. A…third end up basically living the rest of their life in a more assisted living-style scenario.” (37:12 | Dr. Andrew Fix)
• “In order to really live and continue to move your life forward, you have to step outside of your comfort zone.” (47: 10 | Dr. Andrew Fix)
Links
The Growth Over Fear Podcast: https://thegrowthoverfearpodcast.buzzsprout.com/
Flux Footwear
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drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
"If you want to improve your performance, or you want to reduce your risk of injury, you're going to do the same things." says Dr. Andrew Fix.
Fresh from a DEKA strong event, Dr. Andrew Fix brings a fresh angle to this episode. Dr. Fix shares that it's often more motivating to present healthy habits as performance-boosters rather than just injury-preventers. After all, what athlete doesn't want to enhance their performance, whether it's shaving off a minute from a run, adding weight to the bar, or simply improving stamina and endurance?
Dr. Fix emphasizes the interconnected puzzle of well-being. He talks about how sleep, movement, nutrition, and stress management are the key pieces. And it's not just about putting them together; it's about optimizing each one individually. He emphasizes the importance of having a game plan for workouts, tapping into the expertise of seasoned coaches, and addressing our mental health, which should not be overlooked when thinking about optimum performance. Dr. Fix nudges us to think of health as not just dodging pitfalls, but as a cohesive strategy to achieve our personal best.
Key Takeaways:
• Addressing mobility and strength issues can both reduce the risk of injury and improve performance.
• Not everyone prioritizes injury prevention until they have experienced an injury, but almost everyone wants to perform better.
• Sleep is crucial for both reducing the risk of injury and enhancing performance.
• Chronic suboptimal sleep (less than 7 hours for at least 14 days) increases the risk of musculoskeletal injury by 1.7 times.
• Balancing sleep, movement, nutrition, and stress management is essential for optimizing health and human performance.
Quotes:
• "What I've learned, at least with people who are serious about fitness, is not everybody cares about the injury prevention piece if they haven't sustained an injury. But almost everybody wants to perform better." (4:58 | Dr. Andrew Fix)
• "The same things that we would do to help somebody mitigate their risk of injury are the same things we're going to do to try and help them improve their performance." (05:56 | Dr. Andrew Fix)
• "Sleep, movement, nutrition, stress management, and relationships. But especially those first four, those things, if you have your sleep dialed in, you're managing your stress effectively, you move and exercise and have an adequate training program, and then your nutrition is dialed in. If you can balance out those four buckets and really have things in line, you are going to really improve your performance and or really reduce your risk of injury." (6:20 | Dr. Andrew Fix)
• "The amount of sleep that consistently has been found to be associated with increased risk of injury is less than or equal to seven hours of sleep, which when sustained for periods of at least 14 days has been associated with a 1.7 times greater risk of musculoskeletal injury." (12:01 | Dr. Andrew Fix)
Links
Flux Footwear
Coupon Code: drandrewfix
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Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
If you've ever wondered about the real benefits of Creatine, or hesitated because of fears about sudden muscle bulk, this episode is for you. Dr. Andrew Fix and Brian Cash, a Colorado firefighter, supplement store owner and athlete have an in depth conversation about one of the most widely used but often misunderstood supplements, Creatine.
Brian dives deep, explaining the science Creatine — highlighting uses for various goals and use cases, but also debunking myths that are pervasive and widely held. Brian helps listeners understand that Creatine plays it’s biggest role in aiding muscle function and ensuring quicker recovery, not making massive abrupt muscle gains. One of the episode's key takeaways? The importance of consistency. Whether you're actively training or enjoying a rest day, Brian emphasizes the value of a daily Creatine ritual.
But it's not all about Creatine. Brian also illuminates the broader spectrum of supplements, underscoring the importance of clean protein, vital multivitamins, and the benefits of fish oil. His approach is clear-cut and straightforward: opt for quality and steer clear of unnecessary additives.
Join us for an episode that blends Brian's experience and passion, ensuring listeners walk away more informed and inspired about smart supplementation.
Key Takeaways:
• Creatine is a supplement that can help with muscle gain, strength, and recovery.
• Taking creatine consistently is more important than doing loading and cycling phases.
• Creatine is beneficial for both weightlifting and endurance athletes.
• Creatine can assist with maintaining muscle mass and reducing the risk of soft tissue injuries.
• In addition to creatine, other recommended supplements include clean protein, a well-rounded multivitamin, fish oil, and vitamin D.
Quotes:
• "Creatine in and of itself, we make, we make creatine via the Krebs cycle, right? We produce it. ATP is what we're, what our muscles are firing off of. Adenosine triphosphate is ATP. And that's what's giving me the ability to raise my arm up or squat bench clean, or make that muscle fire efficiently over a period of time, whether it's through just getting out of bed or exercise." (10:14 | Brian Cash)
• "If I can get 5% improvement by taking creatine, then 5% over the course of a year is a lot." (18:00 | Brian Cash)
• "More muscle mass or a stronger muscle, not even making it bigger, but more dense, is going to help with those posture and joints tie-ins. It's going to assist with making those ailments be less invasive." (24:58 | Brian Cash)
• "I think protein is my core, a gender-specific or a very sport-specific, well-rounded multivitamin to not get everything that we need, but to get what we're not getting." (32:08 | Brian Cash)
• "I like singles. I like to know I'm just getting 5,000 IU of D and if I need K or anything else, I can add that in." (40:48 | Brian Cash)
Links
Connect with Bryan Cash:
Website: www.mm1.shop
Instagram: https://www.instagram.com/bry_cash/
Instagram: https://www.instagram.com/maxmusclesouthmetro/
Flux Footwear
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drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
"Most people are over saving and under living." says Bill Perkins.
Have you ever stopped to think about how you're spending your time and money? Are you saving up for that dream vacation or big purchase, thinking that it will bring you ultimate fulfillment? In this episode of "The Code," Dr. Andrew Fix explores the concept of living a fulfilling life by optimizing our health, wealth, and time.
Inspired by a podcast interview with Bill Perkins, a successful hedge fund manager and author of the book "Die with Zero," Dr. Fix delves into the idea of net fulfillment. It's not about living the longest life or accumulating the most wealth, but rather about living a life that is truly fulfilling. Perkins challenges the conventional notion of saving money for later in life, arguing that we often end up over-saving and under-living.
Dr. Fix reflects on the importance of seizing the present moment and making the most of the time we have. He shares a personal experience where he and his wife decided to be spontaneous and take a trip to Mount Evans, only to be met with a few unexpected hiccups in their ideal travel plans. Instead of being disappointed, they embraced the unexpected and made the best of their day by exploring a different route and enjoying the charm of a nearby town.
While financial stability is important, it's the moments we create and the time we spend with loved ones that truly bring us fulfillment. If you are over-saving and under-living you will find inspiration in this episode!
Key Takeaways:
• Take advantage of the time you have with the people in your life and prioritize experiences and memories.
• Money is a tool that can enhance happiness when used for experiences
• Time is a finite resource that cannot be manufactured, so it should be used wisely.
• It's important to be spontaneous and seize opportunities for new experiences and adventures.
• Optimizing life for maximum fulfillment involves finding a balance between health, wealth, and time.
Quotes:
• "People need to start optimizing their life sooner…a lot of people are saving money, they're saving for experiences and memories later in life that when they actually get there, you're too old to do them." (03:13 | Dr. Fix)
• “All of us are going to want more money, right? We could all earn more. We could all benefit from having a little bit more money. But at a certain point, the finances are not really going to drive happiness, right? Unless you're using those finances for experiences, for time, for spending time with the people doing things that you're going to remember, right? Having more money in the bank doesn't necessarily make you more happy past a certain point, because that money really is like a tool, right? It's the vehicle that's helping you get to where you want to go. And we all want more of it, but there's some things we can't. We can't just manufacture. We can't manufacture more time. So we need to use it to the best of our abilities and use it wisely.” (11:59 | Dr. Fix)
Links
https://peterattiamd.com/billperkins/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230109-pod-billperkins&utm_content=230109-pod-billperkins-podfeed
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drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
"Direct primary care allows for more time, flexibility, and accessibility, providing a higher level of personalized care for patients." - Christy Garbus
In this episode of The Code, Dr. Andrew Fix sits down with Christy Garbus and Devon Nelson, owners of Big Life Integrative Health, to discuss the benefits of direct primary care. They delve into the challenges of the traditional insurance-based healthcare model, where providers are limited by time constraints and the need to bill for each individual visit. In contrast, direct primary care offers a more personalized and flexible approach, with longer appointment times and direct access to providers via phone, text, or telemedicine. The team at Big Life Integrative Health aims to provide comprehensive care, including direct primary care, functional medicine, weight loss, hormone consultations, IV hydration, and neuro therapy. They emphasize the importance of building relationships with patients and providing accessible, high-quality care. Tune in to learn more about the advantages of direct primary care and how it can revolutionize the healthcare experience.
Key Takeaways:
• Direct primary care offers a more personalized and flexible approach to healthcare compared to traditional insurance-based models.
• In direct primary care, providers have more time to spend with patients, allowing for better communication and comprehensive care.
• Direct primary care memberships cover annual physicals, labs, and visits with the provider, providing access to care without additional costs.
• Direct primary care can be a cost-effective option for individuals with high-deductible insurance plans or shared healthcare plans.
• Direct primary care models prioritize building relationships with patients and providing accessible care through telemedicine, phone calls, and in-person visits.
Quotes:
• "In the direct primary care model, we're not bound by insurance. Patients can text us with quick questions, and we can have visits via telemedicine or phone call. We have more flexibility and can spend more time with patients." (16:10 | Devon)
• "The direct primary care model allows for more time with patients and a better quality of care." (18:44-00:18:52 | Devon)
• "Direct primary care providers manage a smaller patient load, around 600 to 800 patients, compared to the 2,500 to 3,000 patients in the traditional insurance model." (24:03-00:24:20 | Devon)
• "We're building a relationship with you and walking with you on your health journey. It behooves you to maintain that relationship with your provider over time." (30:46 | Christy)
• "Most people with health care plans are relatively healthy, don't typically go to the doctor often, and need affordable coverage. They're usually younger and have small businesses where they don't get coverage through work." (35:10 | Devon)
Links:
Connect with Christy Garbus and Devon Nelson:
Website: Biglifecolorado.com
Instagram: https://www.instagram.com/biglife.health/
Flux Footwear
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drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
"There's almost no profession in the traditional healthcare model here in the United States that is set up for preventing issues from happening in the first place. It's not proactive. It's very reactive, right?" says Dr. Andrew Fix.
In this episode, Dr. Fix shares a concerning story about a client named “Sarah”. “Sarah” had been struggling with knee pain and sought help from various physical therapy clinics without success. She even endured knee surgery to address her pain. However, “Sarah’s” visit to Physio Room uncovered that there was much more to the story.
Dr. Fix took the time to thoroughly assess Sarah's condition, looking beyond just her knee and examining her ankle mobility and hip strength. He discovered significant limitations that had been overlooked by previous providers. Dr. Fix's passion for providing personalized care and addressing the root causes of pain shines through as he explains the limitations of care that has become a standard in the traditional healthcare system and the importance of a performance-based approach.
This episode is a powerful reminder that finding the right provider who takes the time to truly understand your goals and needs can make all the difference in your health and wellness journey.
Key takeaways:
• The traditional healthcare system is often reactive rather than proactive, focusing on treating symptoms rather than addressing root causes.
• Many healthcare providers, such as physical therapists and chiropractors, are shifting towards a performance-based approach that focuses on prevention and long-term improvement.
• Time constraints in traditional healthcare settings can limit the thoroughness of assessments and the ability to address individual needs.
• Ankle mobility can play a significant role in knee pain and should be assessed and addressed in treatment plans.
• Finding a performance-based provider who takes the time to listen, assess thoroughly, and adjust treatment as needed can lead to better outcomes and a more personalized approach to healthcare.
Quotes:
• “We are a performance based clinic. We have a performance based rehab facility. And yeah, it just allows us to do things and to be able to operate and function with clients, a way that we would not be able to do if we were operating the same as a traditional physical therapy clinic where we just directly billed to the insurance companies where we had what was called in network care. Instead, we have what's called an out of network care. Meaning that it doesn't mean that we don't work with insurance companies. But what it does mean is that we don't contract with them to accept the rates or accept the value that they say that our services are worth.” ( 1:43 | Dr. Andrew Fix)
• “The fact of the matter is our clinic schedules are relatively full. We've just brought on a couple staff members and their schedules are nearly like 75 to 80% full, and they've not even been on our team for two months." (02:47 | Dr. Andrew Fix)
• "We have the time to give people an experience that they don't have the ability to get other places. And that's just a fact." (08:25 | Dr. Andrew Fix)
• "The system is not set up for the clients nor the providers to have success. The system does not allow adequate time to be able to provide the patient with an experience that they should be getting." (16: 15 | Dr. Andrew Fix)
• "Providers like myself, like our team at Physio Room are getting out of the traditional healthcare model because we know as well as you do, that it's just not working." (25:16 | Dr. Andrew Fix)
• "Go find yourself a provider that's going to give you the time to listen to the things that are going on and really do a thorough assessment so they can figure out what should we be working on with you and aren't going to stop until they help you find some answers and find some solutions." (27:33 | Dr. Andrew Fix)
Links:
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drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• Protein is an essential macronutrient that plays a crucial role in muscle repair, immune function, and overall health. Consuming an adequate amount of protein daily, preferably around 1 gram per pound of body weight, can support muscle growth, fat loss, and satiety.
• Animal-based protein sources provide complete proteins with all essential amino acids, making them highly efficient for the body's protein needs. Plant-based protein sources may require combining multiple sources to ensure a complete amino acid profile.
• Planning and preparing protein-rich meals in advance can help individuals maintain a healthy diet, especially for busy schedules. Batch-cooking meat, making hard-boiled eggs, and having high-protein snacks readily available can support consistent protein intake.
In this enlightening episode, Dr. Andrew Fix and Jamie Kyei-Frimpong delve deep into the world of protein consumption, highlighting its crucial role in supporting various physiological processes, including muscle repair and immune function. The experts emphasize the importance of ensuring sufficient protein intake and discuss the recommended daily amount of around 1 gram per pound of body weight, which can have a positive impact on body composition and satiety.
Listeners are treated to a comprehensive understanding of the differences between animal-based and plant-based protein sources. Animal-based proteins are celebrated for providing complete amino acid profiles, while plant-based alternatives may require thoughtful combination to achieve the same level of completeness. The conversation also touches on the significance of personalizing one's diet based on individual preferences and dietary restrictions, empowering listeners to make informed choices about their protein sources.
For busy individuals and moms, the episode offers practical and time-saving tips, ranging from batch-cooking meat to preparing convenient, high-protein snacks that can be enjoyed throughout the day. The use of protein bars and shakes as supplements is thoughtfully explored, with a strong emphasis on using them judiciously and prioritizing whole foods to maximize health benefits while minimizing the intake of additives and preservatives.
By ensuring an adequate protein intake, focusing on whole food sources, and planning ahead, you can significantly enhance your overall health and body composition.
Quotes
• "Protein is important for muscle repair, for immune function, for a lot of different processes in our body." (00:52 | Dr. Andrew Fix)
• "Strength training has been a game changer as far as supporting my adrenals." (Dr. Jamie Kyei-Frimpong | 04:24)
• "Protein stimulates muscle growth. And most people don't have enough muscle. We need more muscle to offset the fat. So if we build more muscle, we're going to lose some of the body fat. And as we age, it reduces our risk of osteoporosis.” (Dr. Jamie Kyei-Frimpong | 16:48)
• "No one ever put on muscle by accident. It is impossible to go to the gym and suddenly become bulky because we know there's a lot of other things that go into that." (Dr. Andrew Fix | 26:38)
• "If you want the best bang for your buck in terms of bioavailability and absorption, you're going to want to do that through an animal-based source of protein." (Dr. Andrew Fix | 36:58)
• "It's really just about having a larger serving of meat or protein at every meal. You can ask for extra chicken or add in extra eggs to increase your protein intake." (Dr. Jamie Kyei-Frimpong | 31:51)
• "Batch cook your meat and have it ready in the fridge for quick and easy meals or snacks throughout the week." (Dr. Jamie Kyei-Frimpong | 48:33)
ProteinPower #NutritionTips #HealthyEating #FitnessFuel #RealFoodRevolution
Links
Connect with Dr. Jamie Kyei-Frimpong:
Website | https://monarch-way.com
Instagram | https://www.instagram.com/monarch.way/
Instagram | https://www.instagram.com/dr.jamie.dnp/
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https://snwbl.io/flux-footwear/andrewfix
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Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Mindset is key! When you change your mindset to be more open to growth and focused on the present, you become more resilient and can overcome more challenges and fears.
• Diaphragmatic breathing can be used as a mindfulness practice to help you slow down, recover, and focus on the present.
• Consistency is everything. Even if you feel like you are losing motivation, keep going anyway.
No matter what your fitness goals are, success starts with mindset. When fitness and health coach Sarah Martin first began training, she became obsessive over seeing results. Regardless of how much she pushed her limits, she still found herself unhappy with her body. She began to shift her mindset, focusing more on rest, recovery, nutrition, and breath work. When she started to spend more time being present in the moment, she began to enjoy her life much more. Now, Sarah has a podcast called Choosing Growth Over Fear where she helps people overcome their fears and live balanced, healthy lifestyles. Today, she speaks with host Dr. Andrew Fix about the importance of mindset for overall success.
So many people focus on the future or comparing themselves to others instead of focusing on themselves and the present moment. This can be detrimental to success in the long run. It is easy to get caught up in comparing your successes with others, but remember that your journey is yours alone. It will not be the same as others and that’s okay! By adopting a growth mindset, you will be able to overcome fears and challenges that come your way with more resilience.
You are in control of your own journey to success. Instead of trying to speed run to the finish line, take time to be fully present for each step. You will enjoy life much more if you allow yourself to be present, and may find that more opportunities come your way as a result.
Quotes
• “My whole mindset has shifted, because I understand that's when the muscle building process begins… I learned a lot about how important breath work is, and recovery.” (10:33 | Sarah)
• “You enjoy life more when you focus on just what's happening in the moment.” (13:57 | Sarah)
• “When you are more open to growth, you're able to have more opportunities presented before you and you accept the fear, challenges, things that come your way more resiliently.” (30:42 | Sarah)
• “You're in control of not only your actions, your attitude, but also your journey.” (33:55 | Sarah)
• “Set small goals and celebrate those, because that's going to lead you to the big, significant results when you look back on your journey.” (45:53 | Sarah)
• “What you do every single day is going to account for the quality of your life and the degree of your success. So, whether you feel like putting in the work, do it regardless.” (46:02 | Sarah)
Links
Flux Footwear
https://snwbl.io/flux-footwear/andrewfix
10% off
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Sarah Martin:
Instagram | https://www.instagram.com/sarahtmwellness/
Online coaching application | https://docs.google.com/forms/d/e/1FAIpQLSd_2pdFduHSUvTGAHS9rMTUHOPmsbLwS5G-ketnCrlABpSrRA/viewform
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• You don’t always have control over what happens to you in life, but you do have control over how you react.
• Blaming others for your problems will not solve anything and will just make you feel worse.
• Ultimately, you are in control of your own destiny.
If you are not familiar with the 2011 movie Bridesmaids which is currently available on Netflix, the premise is a lot more relatable than you may have thought. Essentially, the main character Annie is very down on her luck and blaming everyone but herself for anything that goes wrong in her life. Instead of taking accountability for her own actions, Annie mopes around and blames this other character, Helen, for issues that she basically caused. The problem with this is that blaming others will not change anything about your situation. In this episode, host Dr. Andrew Fix shares life lessons learned from Bridesmaids and the song Hold On by Wilson Phillips which is featured prominently in the movie.
It’s easy to blame others when things do not go your way. It’s harder to actually take accountability for your own actions and shift your mindset to realize that you are in control of your destiny. What happens to you has a lot less to do with the way others behave and a lot more to do with how you react. When you realize that you are in charge of your own attitude and how you respond to any situation, you empower yourself to take back control of your life. Sometimes experiencing those lows is actually the motivation that you need for pushing yourself and turning a bad situation into a positive one.
By blaming others for your problems, nothing about your situation will ever change. It is only when you accept accountability for your problems and do something about them yourself that you will be able to inspire change and move forward.
Quotes
• “I'm not saying that everything that you do in your life is your fault. But what is almost always, if not always within your control is how you respond to a situation and what your attitude is, what your reaction is. You ultimately have control over that. And although things happen to us, we can often make a really positive scenario out of what seems like a bad situation.” (6:56 | Dr. Andrew)
• “You are your problem, you are also your solution.” (7:39 | Dr. Andrew)
• “Hitting the bottom is a good thing, because there's nowhere to go but up.” (8:37 | Dr. Andrew)
• “The highs don't mean as much if you haven't experienced those lows.” (9:26 | Dr. Andrew)
• “You can't just blame other people for your problems or for your situation and expect that to change.” (9:40 | Dr. Andrew)
• “You ultimately are in control of your destiny.” (10:52 | Dr. Andrew)
Links
https://www.imdb.com/title/tt1478338/
https://www.youtube.com/watch?v=uIbXvaE39wM&pp=ygUXaG9sZCBvbiB3aWxzb24gcGhpbGxpcHM%3D
Flux Footwear
https://snwbl.io/flux-footwear/andrewfix
10% off
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• Get blood work done regularly (every 3, 6, 12 months)
• Even if you have perfect cholesterol, you should still get your arteries checked for plaque
• The first symptom of a heart attack is usually death. So don’t wait until you actually have symptoms to check your heart health
Cardiovascular health is extremely important to keep on top of for all people, but especially for athletes. Often, because athletes look healthy on the outside and are performing well, problems can end up being missed until it is too late. Not staying on top of heart health is what leads to athletes collapsing on the field or having a heart attack while driving home from a fitness class. In this episode, Corey Feldman, co-owner and primary provider at Tri Vida Functional Medicine, shares his tips for athletes looking to be proactive about their cardiovascular health.
Growing up, athletes are tested in yearly physicals in order to play sports at their schools. Unfortunately, adult athletes are less likely to keep up with these check ups, especially when they appear to be in good shape and are feeling healthy. Even people who have a healthy lifestyle and appear fit may still have genetic predispositions to certain diseases. This is why regardless of current health and fitness level, all people can benefit from regular blood work. By combining frequent testing with lifestyle changes like increased cardiovascular exercise, eating a healthier, more nutritious diet, and getting adequate sleep, athletes can better protect their heart health.
Instead of waiting for symptoms to occur, be proactive about your health and seek out testing from your physician. Look beyond the basics and encourage your physician to test additional things like hormone levels, inflammatory markers, gastrointestinal health, and cholesterol. Don’t wait until something goes wrong to start testing, because most often, the first symptom of a heart attack is simply dropping dead.
Quotes
• “Getting some blood work done every three, six, twelve months would benefit anybody.” (12:43 | Corey)
• “There's so many different inflammatory markers that need to be tested as well to try to find root causes of why your body is inflamed.” (18:05 | Corey)
• “What you need to look at when you're really looking at cholesterol is size, shape, production and transportation of cholesterol.” (20:38 | Corey)
• “The bottom line is you can ask for any test you want. And, if your doctor is not willing to give you the tests you want within reason, go get a new doctor.” (24:00 | Corey)
• “Healthy, unhealthy, whatever you got going on, I'd recommend people do these types of tests… I have seen people with perfect cholesterol, still plaquing in their arteries.” (25:48 | Corey)
• “The first symptom of heart attack is usually death.” (30:52 | Corey)
• “Medication is not the devil and medication is not a failure. Medication is a tool.” (33:47 | Corey)
Links
Flux Footwear
https://snwbl.io/flux-footwear/andrewfix
10% off
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Corey Feldman:
Website | https://trividafunctionalmedicine.com/
Instagram | https://www.instagram.com/trividahealth/
Facebook | https://www.facebook.com/TrividaHealth
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• While AI should not be used to completely replace a physical therapist, it can be used as a means of gathering data to determine the best treatment plan
• Wearables and other data collection tools are now at the point where the data can be used to assess and reassess treatment plans
• The testing can be completed very quickly and works similarly to a blood test, in that it is the same test for everyone but the therapist will be focusing on different biomarkers for each patient
If you have any wearables like the Aura Ring or a FitBit, you likely have gathered a whole lot of data about your health and daily movement. However, if you do not know how to actually implement this data into your lifestyle, then it is likely not doing a whole lot for you. The good news is that thanks to machine learning, AI is now at the point where this data can be pooled together and used to create movement assessments and treatment plans. In this episode, learn more about movement intelligence and how it can help you optimize your performance from Dr. Phil Wagner, CEO and founder of Sparta Science.
Continual reassessment is a large and time consuming component of physical therapy. With movement intelligence, this reassessment can be completed much more quickly and easily. Using data from force plates in tandem with data from apps and wearables, the AI is able to learn a lot about a patient in a very short amount of time and make suggestions for treatment based on its human data platform. Much like a blood test, the movement testing is the same for each patient, with the physical therapist focusing on different biomarkers depending on the patient’s specific issues. As all of those data points continue to accumulate, this provides an opportunity for more individualized results.
The human data platform is a win-win for patients and physical therapists because it provides the therapist an opportunity to leverage insights from thousands of data points while still allowing them autonomy over their patient’s treatment. If you’re looking for a streamlined way to combine performance improvement and injury prevention, movement intelligence is the way to go.
Quotes
• “Reassessment is a very key and core principle of PT.” (9:59-10:03 | Dr. Wagner)
• “Now we're to the place where machine learning is able to establish a data platform.” (12:01-12:07 | Dr. Wagner)
• “You have to be aware that the higher level performance does bear with it a higher risk for injury, you can't escape that.” (18:58-19:05 | Dr. Wagner)
• “The beauty about this is it's a win-win, in that they have autonomy to do what they think is best, but they can also get to leverage those insights from everybody else.” (25:07-25:19 | Dr. Wagner)
• “Assessments should be more like a blood test. They don't need to be long or varied. They need to be deep.” (47:44-47:51 | Dr. Wagner)
Links
Flux Footwear
https://snwbl.io/flux-footwear/andrewfix
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Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Dr. Phil Wagner:
Website | http://spartascience.com/
Instagram | https://www.instagram.com/spartascience/
Linktree | https://linktr.ee/spartascience
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• When the body does not have enough energy to support daily physiological functions, this can trigger RED-S
• RED-S causes health complications like hormone suppression, bone stress injuries, and digestive issues
• RED-S is most commonly seen in female athletes, but is believed to be underreported in males. It is often made worse by disordered eating and is seen most in athletes engaging in endurance sports like running, antigravity sports like rock climbing, weight training, and sports that require a lean physique
You are likely familiar with the stress that athletes put their bodies under in order to excel at their sport. But what you may not know is that many athletes are at risk of developing low energy availability due to the activities involved and a culture that encourages disordered eating. In this episode, find out all about RED-S, Relative Energy Deficiency in Sport, from a true expert, Dr. Aubrey Armento, MD, a primary care sports medicine physician at Children’s Hospital Colorado.
When the body doesn’t have enough energy to function, it adapts by slowing down all of its physiological processes, such as digestion, heart rate, and temperature regulation. With female athletes, RED-S causes a dangerous disruption to hormones that can suppress the menstrual cycle and ultimately lead to loss of bone density. In addition to the energy expenditure required by more physically demanding sports, athletes tend to slip into patterns of disordered eating due to the culture around the sport itself. This can lead to nutrient deficiencies like anemia which can cause the body to further shut down.
With the help of a sports dietician and knowledgeable sports medicine physician, RED-S is reversible. If you are an athlete and begin to notice any signs of RED-S, seek help from a specialist sooner rather than later.
Quotes
• “Every day you need a certain amount of energy just to live and breathe and go to work or school or just live your daily life… then you're left without enough energy to support body functioning.” (5:40-6:15 | Dr. Aubrey)
• “If somebody has low energy availability, that ultimately leads to hormonal suppression or abnormal hormone cycling.” (7:46-7:55 | Dr. Aubrey)
• “One of the ways the body adapts to energy deficiencies is that it basically slows the gut down.” (20:58-21:04 | Dr. Aubrey)
• “The nature of the activity itself, and then the nature of the culture around the sport, tends to promote behaviors that put people more at risk.” (30:10-30:23 | Dr. Aubrey)
• “I always encourage people, if they think something's not right, or they're recognizing that they're struggling with any of these things that we've talked about, it can never hurt to see somebody who specializes in this.” (53:31-53:45 | Dr. Aubrey)
Links
Flux Footwear
https://snwbl.io/flux-footwear/andrewfix
10% off
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Dr. Aubrey Armento:
https://fastr.stanford.edu/
https://www.childrenscolorado.org/doctors-and-departments/physicians/a/aubrey-armento/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• Acupuncture affects the whole nervous system due to energetic intentionality, whereas dry needling is most helpful for localized areas of the body.
• You can always retrain yourself to think more positively, no matter what has happened in your life.
• You are your own best healer. There is more access to information and resources than ever before. Use your discernment to determine what is really serving you.
Chinese medicine is no ordinary remedy—it's a vibrant fusion of nutrition, herbs, Qi Gong, and acupuncture that revitalizes your entire being. In this episode, join Jordan New, a well known acupuncturist and herbalist, as he teams up with host Dr. Andrew Fix to unravel the wonders of Chinese medicine. Prepare to be amazed by the immense power that lies within you as your own ultimate healer.
Picture this: A 12-year-old Jordan receives a disheartening diagnosis of scoliosis, with doctors insisting surgery is the only solution in the long run. But destiny had a different plan. Exploring the realms of yoga in his late teens, Jordan experiences a mind-boggling transformation. His flexibility soars, posture improves, and pain vanishes into thin air. But life decides to throw him a curveball—a snowboarding accident lands him in a coma at the age of 23. Instead of surrendering to despair, Jordan embarks on an incredible journey to reclaim his health and transform his life. Armed with unwavering determination and a positive mindset, he delves into the ancient wisdom of Chinese medicine. Through the potent combination of hot yoga, herbal supplements, and acupuncture, Jordan emerges victorious, experiencing a complete recovery and a newfound level of vitality.
Thanks to the boundless wonders of the internet, a treasure trove of knowledge on diverse healing modalities awaits us all. So, it's time to embrace your discerning spirit and remember this powerful truth: You, yes, YOU are the ultimate healer because no one knows your body better than you do.
Quotes
• “Acupuncture is kind of like the cleanup crew that gets the car moving on the highway again…It's the key that unlocks the healing potential within the human body.” (8:08-8:45 | Jordan)
• “Just like anything in life, intention is so important.” (13:25-13:28 | Jordan)
• “Acupuncture is highly effective for fertility.” (19:38-19:41 | Jordan)
• “You can retrain yourself to think positively.” (24:40-24:42 | Jordan)
• “You are your own best healer, every single one of us.” (37:32-37:35 | Jordan)
• “You have the power to change your life, to heal yourself, to do whatever you want.” (42:35-42:40 | Jordan)
Links
Flux Footwear
https://snwbl.io/flux-footwear/andrewfix
10% off
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Jordan New:
Website | https://www.healthynewvibes.com/
Instagram | https://www.instagram.com/healthynewvibes/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key takeaways:
• Control what you can and let go of what you cannot control.
• After adversity strikes, take time to recover. Seek out resources to determine what happened and why it happened and get back out there.
• Don’t compare yourself to other athletes, because your success may look different from their success.
The road to success is rarely a straight line. In today’s world, people are used to seeking out instant gratification, but becoming a successful athlete does not happen overnight. Instead, success comes from consistency and continuing to show up even in the face of adversity. In today’s episode, Amanda Marek, triathlete and triathlon coach, speaks with Dr. Andrew Fix about how to keep pushing forward after a setback.
When Amanda was 7 years old, she was diagnosed with a seizure disorder. Doctors told her mother that she should be pulled from all sports, but her mother had other ideas. She refused to give up on her daughter and instilled that same tenacity in Amanda. After falling in love with triathlons in her senior year of college, Amanda pushed herself to train hard and entered her first full IronMan in 2015. Even though she was in love with endurance sports, success did not come easily. She continued to have issues with the running portion, culminating in a huge blow out in 2018 where she had a seizure 400 meters from the finish line. Where many people may have given up after such an adverse event, Amanda pivoted, seeking out the resources she needed to recover properly and making a new plan for how to best prepare Amanda’s body for a successful run.
The road to success is full of ups and downs. It’s all about staying consistent and getting back up after each mistake or setback. If you are interested in trying a triathlon, you absolutely can make it happen with dedication and a lot of hard work.
Quotes
• “All too often I think people see really everything from sport to your professional life to social, everybody sees it as a straight line. But it's a lot of ups and downs. It's a lot of mistakes and getting back up and getting to the top of that straight line.” (8:45-9:11 | Amanda)
• “There's no shortage of options on how you can do this and how you can be successful. I'm a big advocate for anyone getting involved in the sport.” (25:24-25:37 | Amanda)
• “Consistency is the most important thing.” (25:50-25:53 | Amanda)
• “We live in a society where there's kind of this need for instant gratification…you have to make that decision to show up and put the work in.” (26:54-27:38 | Amanda)
• “I had a seizure 400 meters from the finish line. And, being the stubborn person I am and knowing what happened and knowing my body, whether it was right or wrong, I crawled to the finish line.” (43:08-43:22 | Amanda)
• “It's really important to not compare yourself to every other athlete because what they do is going to be a lot different than what you do, and your success may not look like their success.” (59:44-59:59 | Amanda)
Links
Flux Footwear
https://snwbl.io/flux-footwear/andrewfix
10% off
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Amanda Marek:
Tri 4 Schools: https://tri4schools.org/
Instagram: https://www.instagram.com/powerinthegrannygear/
Instagram: https://www.instagram.com/ammarek/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• There is no such thing as the “perfect time” so stop waiting for one.
• You can’t progress if you don’t at least start in the first place. Take the first small step forward, because if you get off track you can still course correct.
• If you need help with taking action toward making that first step, reach out to Dr. Andrew Fix at Physio Room.
What have you been waiting for the perfect time to do? Whether it’s something big like having children or moving, or something small like going for a bike ride, it never pays to wait for the perfect time. There is no such thing as the perfect time and if you keep waiting for one to happen, you could be waiting forever. In today’s episode, Dr. Andrew Fix talks about the misconceptions that people have about timing.
A lot of people think they have to wait until exactly the right perfect time to do something, but in most cases that perfect time may never come. There will always be something holding you back from starting if you are waiting for perfection. The only way to make any progress is to start. Whether you are waiting to do something for your personal life or at work, start by taking the smallest actionable step possible. That first step forward will help you gain the motivation to keep going. Even if you end up off track, you can still course correct and be further ahead than you would have been had you never begun in the first place.
Timing is something that can hold people back from going after what they want. If you are always waiting for the perfect timing, you will end up doing nothing. Stop waiting for a perfect time to present itself and let yourself take that first step toward progress.
Quotes
• “You should stop waiting for the perfect time because there isn't one.” (1:13-1:16 | Dr. Andrew)
• “I decided to get my cycling gear on, make sure my tires are aired up. Get my water bottles filled in and I just go right… It ended up being an awesome ride.” (3:22-3:54 | Dr. Andrew)
• “At the end of the day, in most things that you're going to do, whether it's in your personal life or work life, a project or an activity that you need to do, the hardest point for all of us and the biggest obstacle that you need to hurdle is starting.” (4:27-4:44 | Dr. Andrew)
• “You can't progress, you can't go anywhere, if you don't at least start in the first place.” (6:06-6:10 | Dr. Andrew)
Links
Flux Footwear
https://snwbl.io/flux-footwear/andrewfix
10% off
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• With dry needling, inflammation is introduced intentionally to help move the body’s tissues through the repair phase and into the remodel phase.
• Inflammation helps reset the muscles so that they can relax and reset to their full length.
• Dry needling causes the body to release anandamide, which has a similar pain relieving effect to opioids.
Have you been curious to learn more about dry needling, but are not sure where to start? In today’s episode, Dr. Andrew Fix speaks with Dr. Nate Henry, an Osteopractic physiotherapist and performance strength coach at Physio Room. He explains how dry needling differs from acupuncture, as well as the health benefits that can be achieved through this minimally invasive procedure.
Dry needling uses the same type of needles as acupuncture does, but is done with a different intention. Rather than manipulating your energy, dry needling aims to manipulate the body’s tissues to assist with the repair process. The needles introduce a small amount of intentionally placed inflammation into the muscle which helps tissue move through the repair phase and onto the remodel phase. Dry needling also causes muscles to reset to their original resting length by getting them to relax. It also is a great drug-free pain relief tool as it can cause the body to release anandamide, which offers similar pain relief to opioids without the risk of overdose or negative side effects.
Although dry needling may cause some mild discomfort due to the introduced inflammation, the benefits largely outweigh any risks. It is a safe and effective procedure with no downtime and is a great option for anyone looking to boost their body’s recovery, reduce pain, and improve muscle function.
Quotes
• “We need to understand exercise progression and load a lot better and apply it to our patients a lot sooner.” (9:51-10:00 | Dr. Nate)
• “When I apply needles to somebody's body, I'm trying to affect the anatomical tissues of the body.” (22:32-22:37 | Dr. Nate)
• “We're going to introduce inflammation on purpose. And I know that seems a little bit counterintuitive, but for somebody that has a sub acute injury or a chronic injury, let's say chronic low back pain, there's they're simply not getting through the three step process of what when how the body responds to an injury, a inflammation, then it goes through a repair and then it goes through a remodel.” (23:36-24:02 | Dr. Nate)
• “In those chronic type injuries, they're stuck in this inflammation repair phase and they're not getting over the hump.” (24:20-24:28 | Dr. Nate)
• “When we stick a needle in a muscle group, it will restore its resting length.” (25:51-25:58 | Dr. Nate)
Links
Connect with Dr. Nate Henry:
http://spinalmanipulation.com/
https://spinalmanipulation.org/wp-content/uploads/2017/07/peripheral-and-spinal-mechanisms-of-pain-and-dry-needling-mediated-analgesia-a-clinical-resource-guide-for-health-care-professionals-butts-et-al-2016.pdf
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Don’t try to make large changes to your routine all at once. Start making small changes intermittently instead.
• The more you consistently stick to a sleep-wake schedule, the more your body will be able to learn the routine and it will become easier.
• Eating more greens and a well balanced diet is step one for improving your health.
• While microgreen supplements are important for health, they are not a complete regimen- you will also need to make sure you are getting enough of the vitamins and minerals that typically come from animal-based products.
Have you really looked into all of the supplements that you are taking to check for bioavailability? In today’s episode, Dr. Andrew Fix speaks with Dr. Beata Lerman, Chief Scientific Officer at Revogreen and founder of Sinless Treats, about her experience with intermittent fasting and the benefits of taking natural supplements over synthetic ones. She also discusses how Revogreen is revolutionizing the supplement industry through their use of microgreens.
Bioavailability is so important for nutrition when consuming supplements and food. And unfortunately, there is a major lack of necessary vitamins and nutrients in the American diet. Dr. Lerman explains that Revogreen's blends are science-based and unbiased. Their goal is to improve peoples’ overall health by adding microgreens into their natural supplements. The best thing about microgreen supplements is that they do not interrupt fasting, so they work really well along with an intermittent fasting regimen.
If you are serious about your health, it is crucial to make sure you are getting enough nutrients in your diet. Since the typical American diet is quite lacking in nutrition and vitamins, you will likely need to add supplements into your daily routine, but not all supplements are created equal. Make sure you are using supplements with high bioavailability like those offered by Revogreen.
Quotes
• “There is actually a growing body of research that shows that synthetic versions are a lot less absorbable and bioavailable to the body than the natural compounds that are growing. Our bodies were not designed to really benefit from this chemical formula.” (29:12-29:38 | Dr. Lerman)
• “We are the first company that is using microgreens as a supplement instead of the full grown version of the plant.” (34:09-34:18 | Dr. Lerman)
• “There is a lot of research being done right now that says that living in absolute comfort is actually more of a detriment than an advantage for any living organism, including humans.” (36:25-36:41 | Dr. Lerman)
• "Our microgreen supplements do not have nutritional value, meaning that if you consume that while you're fasting in the morning, it will not knock you out of your fast." (39:16-39:30 | Dr. Lerman)
Links
Connect with Dr. Beata Lerman:
Website: https://revogreen.co/
Website: sinlesstreatschocolates/
Website: www.sinlessdesserts.com
Instagram: https://www.instagram.com/revogreen.co/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Cycling does not have to be uncomfortable. A bike fit will adjust the three points of contact so that they do not cause undue strain and pressure.
• The way a person moves off the bike will mimic the way they move on a bike, so doing a functional assessment alongside a bike fit is a key component of pain reduction.
• Improving your cycling performance starts with the breath. If you are not using oxygen efficiently, you will become fatigued more quickly.
Have you been wanting to improve your cycling performance but just do not know where to start? Unless you are a professional cyclist, you may not have ever heard of a bike fit and may even think that discomfort is a normal part of cycling. In today’s episode, Dr. Andrew speaks with Dr. Tim Tracy, a Board-certified orthopedic physical therapist with a specific focus on cycling-related issues, cycling performance, and bike fitting. Dr. Tim explains the importance of a bike fit for not only improving performance, but reducing pain and injuries as well.
Many people think that cycling is supposed to be uncomfortable, but in actuality, it does not have to be. When you have a well fitted bike and the proper cycling technique, you will be able to cycle for longer with less physical strain on your body. Since every person’s body moves differently, Dr. Tim combines a bike fit with a functional assessment in order to see where each clients’ baseline is. Learning techniques for pelvis stabilization, changing positions while riding, and even just diaphragmatic breathing can be game-changers in overall performance and reduction in pain, strain, and fatigue.
A professional bike fit is an incredibly useful tool for any cyclist wanting to reduce discomfort and improve overall performance. If you notice that you are having a lot of lower back or hip pain while riding or afterward, consider seeing someone like Dr. Tim for a bike fit.
Quotes
• “If people aren't experiencing significant issues, then they're just leaving a lot on the table as far as the discomfort they have that they kind of brush aside and think that that's a normal part of cycling.” (11:21-11:36 | Dr. Tim)
• “We all are going to move differently, and those unique differences need to be looked at functionally. How people move off the bike will often mirror how they move on the bike.” (15:59-16:12 | Dr. Tim)
• “Until we can have you moving well, making the most and have an awareness about how to interact with the seat and the handlebars and the pedals, there's going to be some things that aren't going to be fully resolved.” (22:18-22:28 | Dr. Tim)
• “When you change one thing on a bike fit, you change everything.” (32:45-32:47 | Dr. Tim)
• “The most likely energy-saving benefit will come from a bike fit versus spending infinite endless amounts of money on carbon shiny objects.” (36:49-36:59 | Dr. Tim)
Links
Connect with Dr. Tim Tracy:
Instagram | https://www.instagram.com/physiotimt/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Be obsessed with the process of getting better. What are you doing today to improve yourself?
• Instead of comparing your chapter 1 to someone else’s chapter 20, look at what it is about them that you admire. What actionable steps did they take to get to where they are and what steps can you take to get a similar outcome?
• You are your only true competition. Compete with yourself every day to better yourself, consistently show up, and don’t settle.
How do you challenge yourself to improve a little bit every day? In today’s episode Dr. Andrew talks with Jake Thompson, keynote speaker and fractional performance coach about reaching your full potential by competing with yourself every day to get better. After college, Jake found himself with an MBA in Sports Business and no job prospects. Instead of just settling for an average life, he started to work freelance and realized that growth was all about looking for opportunities and consistently putting the work in. He created an apparel business and began selling shirts to get out the message of competing every day. Then, in 2014 he was invited to speak at an HR event at the Texas Children’s Hospital in Houston and found that he had a gift for public speaking and teaching.
Oftentimes people are impatient and think that they will reach a certain goal immediately. When they don’t get there fast enough, they give up. Others never even try, because they spend too much time comparing themselves to people who had completely different circumstances than them. Change your mindset by realizing that you are only competing with yourself. When you are working alongside other high achievers, draw your motivation from not wanting to be them, but wanting to improve yourself to be more like the aspects of them that you admire. Figure out what success means to you and learn to love the process of showing up consistently and putting in the work over time.
If you do not seek to better yourself every day, you will end up settling for whatever life gives you and may have a lot of regrets in the long run. Compete every day with yourself to improve and get closer to the successful life you desire.
Quotes
• “Life is about consistently just showing up.” (10:39-10:43 | Jake)
• “When you're forced to go against somebody, or compete alongside somebody that has a high standard of excellence, it forces you to continually raise your game if you want to win.” (12:53-13:03 | Jake)
• “Attitude, actions, effort, and focus are 100% in your control every day.” (17:15-17:20 | Jake)
• “The people that are more consistent are the ones that have learned to fall in love with the work and the process, because the process is the only thing you control.” (23:31-23:38 | Jake)
• “A single choice by itself may or may not do much. Thousands and thousands of choices that build on top of each other, that’s how you create an epic life.” (29:33-29:42 | Jake)
Links
Connect with Jake Thompson:
Website | JakeAThompson.com
LinkedIn | https://www.linkedin.com/in/jakethompsonspeaks
Instagram | jakethompsonspeaks
Compete Every Day | CompeteEveryDay.com
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• The more dynamically you move your body, the more potential there is for injury. It is important to master the foundations of how to do an exercise correctly prior to adding intensity or weight.
• Many trainers at gyms and group fitness classes focus on goals like weight loss and will not put as much time into training people how to do the movements correctly.
• A person’s body type and weight do not necessarily reflect their health or level of fitness.
How can you unlock your body’s full potential? In today’s episode Dr. Andrew talks with Lizzy Wolterbeek, owner of Embodied Movement Training Systems in Centennial, Colorado about using movement to unlock the full potential of the body. Lizzy has experience not only in training, but also has personal experience coming from a weight lifting background and having spent much of her younger years fighting an eating disorder. These experiences have helped her to create a space that focuses not on weight loss goals like a large majority of trainers, but instead on rehabilitative and injury preventative movement and overall wellness goals.
In a group setting or a fitness class with a weight loss focus, there can often be not enough time spent on preparing the body properly for intense movement. When you go to those classes, you expect to feel sore and exhausted, so you may not even realize that you are doing an exercise incorrectly and causing harm to your body. When those same exercises are done properly, they can be very beneficial to your body, but first you must learn the foundations. By learning how to correctly move your body with a personal trainer like Lizzy beforehand, you can get a lot more out of fitness classes and be much less likely to injure yourself.
Your body has the potential to do incredible things and propel you toward your fitness goals, but only if you take care of yourself properly. If you do not eat right and get enough sleep prior to exercising the next day, you will likely hurt yourself. Similarly, if you do not learn the correct form for an exercise or spend time stretching and preparing your body, or amp up the intensity or weight too quickly, you may hurt rather than help yourself.
Quotes
• “We take the time to look at how you move before we have you move intensely and with weight.” (29:42-29:48 | Lizzy)
• “They want to continue to go to one of those group classes. And I say, go ahead, but let's spend the time in here really nailing down all of the stuff that you're not getting there.” (35:11-35:19 | Lizzy)
• “If you're not executing it well, it's not a good movement. It could actually be a harmful movement.” (38:11-38:14 | Lizzy)
• “There's no one body type for any situation. And how you look does not necessarily correlate to your level of health.” (51:15-51:24 | Lizzy)
Links
Connect with Lizzy Wolterbeek:
Website | https://embodiedmovementts.com/
Instagram | https://www.instagram.com/embodiedmovement_ts/
Facebook | https://www.facebook.com/lizzyatembodiedmovement
Instagram | https://www.instagram.com/lizzofasho/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways:
• Approach your goals by working backwards. Ask yourself what do you want to accomplish and what steps do you need to take to achieve that?
• Aging is an inevitable part of life, but we can implement habits into our daily routines that can help make this process easier on us.
• Understand your internal motivations and use them to help motivate you every day to achieve your goals.
How can we maximize not only our life span but our health span? And what can you do now to set yourself up to set yourself up for a life of longevity and health? Those are questions that came to mind when host Dr. Andrew Fix was reading Peter Attia’s latest book, Outlive: The Science of Art and Longevity. In today’s episode, Dr. Andrew explores the phrase “begin with the end in mind,” and what that means for him and his approach to physical therapy.
Unfortunately, aging is an inevitable part of life. And while we cannot avoid it, there are many things we can do to make the process easier on our bodies. So when we approach our health-related goals, it is best to start with an understanding of what the desired outcome is that we are looking for. Dr. Andrew suggests that listeners ask themselves what kinds of things they want to be doing at a certain point in their life. Do you still want to be a runner in your 50’s and 60’s? If that is your goal, then what are you doing now that will help you progress and maintain your body’s physical capacity to get there?
By figuring out our internal motivations, we are more likely to find things that motivate us day in and day out. And by approaching our goals with the end goal in mind, we can begin to implement habits that can help put us on the right track to living a healthy and full life.
Quotes
• “Where do you want to be? What is the desired outcome that you are looking for and how can you devise a plan of action for how you're going to get there?” (02:12-02:23 | Dr. Andrew)
• “What is the mental visualization of what you have in mind? That's the first step.” (03:37-03:43 | Dr. Andrew)
• “Maybe there's a very deeply instilled internal motivation of why that person wants to be able to do that thing. And that’s great. We need to know that information in order to help hold that client accountable in the office.” (06:03-06:18 | Dr. Andrew)
• “When you're setting goals for yourself, you need something that's going to motivate you day in and day out and hold you accountable to do the smaller steps that are going to help you reach that outcome. Because it's not just going to happen just because you wrote it down on a piece of paper.” (06:20-06:39 | Dr. Andrew)
• Unfortunately, starting at a relatively young age, like in our thirties, our physical fitness and health begins to decline as we age. We start to lose muscle mass, we lose aerobic capacity, unless you are doing significant training in your early years to try and progress and maintain these things to fight off the effects that aging and time has on all of our bodies.” (08:26-08:59 | Dr. Andrew)
Links
https://peterattiamd.com/outlive/
https://7habitsstore.com/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Use the first half of a marathon as a warm up, race slower than your goal race pace
• Runners can use strength training to restore damaged body tissue and build a more robust body
• All 3 macronutrients are important for runners, but protein is actually the most important
“People talk about hitting a wall. To me the wall just means that you ran dumb. You've been too fast and you have nothing left,” explains Tristan Mitchell, owner, manager, and coach at Lions Den SMP. Tristan has completed 24 marathons and has learned a lot about training for running since his first attempt at age 20. Today, he joins host Dr. Andrew Fix to discuss strategies for smarter marathon training.
Running for extended periods of time is very rough on the body because it is incredibly repetitive. In order to master the marathon without harming your body, it is important to train strategically. This means not only learning how to pace yourself properly throughout the race depending on its length, but also knowing how to fuel your body efficiently beforehand. People are quick to think of carbohydrates for runners, but protein is even more important as a building block for your body to function at its best. Additionally, adding in strength training can help restore the body tissues that have been damaged by the repetitive motions of running.
If you start off a marathon running your hardest, you will likely hit a wall pretty quickly. That’s why it is imperative to pace yourself and purposefully run slower than your race pace goal for the first half of the marathon before kicking it into high gear for the second half. Be sure to fuel up on lots of protein beforehand and consider adding strength training to your regimen to help your body become more robust.
Quotes
• “Learning how to negative split races was huge, and ever since then it's something I've really worked at in the marathon and prided myself on. (20:20-20:29 | Tristan)
• “The way I always like to think about it is having these things that I can draw upon to elicit an adrenaline response, something that just fires me up. And I save these things for the second half of a marathon.” (21:51-22:05 | Tristan)
• “If you go out too hard, you simply burn up too much of your stored carbohydrates.” (33:00-33:06 | Tristan)
• “People talk about hitting a wall. To me the wall just means that you ran dumb. You've been too fast and you have nothing left.” (33:11-33:19 | Tristan)
• “When it comes to running, strength training builds a more robust body. It builds a body that can tolerate the demands of running training more effectively.” (49:25-49:38 | Tristan)
• “All three of the macronutrients are highly important aspects of a runner's diet, protein, fat and carbohydrates. But I think that we must get runners to think through the lens of protein first, because it is the building block.” (1:05:41-1:05:59 | Tristan)
Links
Connect with Tristan Mitchell:
Website | https://www.lionsdensmp.com/
Instagram | https://www.instagram.com/lionsdensmp/?hl=en
Facebook | https://www.facebook.com/LionsDenSMP
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Having an injury does not automatically translate to stopping all training
• Many exercises can be modified to be safely performed in a way that does not worsen an injury
• Don’t forget to exercise the uninjured parts of your body such as the opposite leg or arm
“It doesn't matter if you're an athlete or you're just a normal person competing in the game that we all call life, there's things that you can continue to do to prepare your body for what lies ahead,” explains host Dr. Andrew Fix. Dr. Andrew’s experience with his Achilles repair procedure has taught him firsthand how to modify exercises in order to keep training while healing. Today, he discusses how to adapt and overcome an injury, including how to modify your training regimen.
Whether you are an athlete or just a regular person looking to maintain your health, your training needs to be adjusted anytime you have an injury. If you hurt your leg and then are told to not exercise your lower body at all, you will likely suffer muscle atrophy. Instead of completely putting a halt to your training, don’t forget about the rest of your body. You may not be able to do the same exercises that you could do before right away and ones you can do will likely need to be modified, but it is better than doing nothing. Continuing to train even before being cleared for a return to full activity is good for your body’s overall strength and resilience. The longer break you take, the more difficult it will be to return to your old training or sport when you are cleared.
Learning how to adapt and overcome an injury is a vital part of caring for the body that you have been gifted with. An injury is not an automatic reason to take an all out break from training. Instead, it is an opportunity to approach training in a new way and to focus on strengthening other parts of your body. Physical therapy can teach you ways to keep your body strong while healing your injury, so that when you are cleared you can get right back to doing the things you love.
Quotes
• “You can see a very noticeable difference in what we call atrophy, or loss of muscle due to not using it, in the size of his one leg compared to the other in areas like his quadriceps, his hamstrings, his calf, not just the ankle.” (7:52-8:05 | Dr. Andrew)
• “I would suggest you continue to train as much as you can with the rest of your body, including your other limb, whether that's your arm, whether that's your leg, don't forget about it.” (16:27-16:38 | Dr. Andrew)
• “When you get injured that does not mean that your training stops or takes a break because life doesn't take a break for us.” (18:10-18:16 | Dr. Andrew)
• “It doesn't matter if you're an athlete or you're just a normal person competing in the game that we all call life, there's things that you can continue to do to prepare your body for what lies ahead.” (18:46-18:57 | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Everyone needs to consider body temperature regulation
• High body temperature causes fatigue
• Temperature can be regulated by dumping heat from the palms
“The way it works is your body dumps heat into the aluminum, the aluminum dumps heat into the water, and that allows it to stay as cool as possible for as long as possible,” explains Kyle Sela, physical therapist, strength coach, founder and owner of AVA Cooling Technology, a performance enhancement company focusing on thermoregulation with a current specialization in palmar cooling. Today, Kyle joins host Andrew Fix to talk about using palmar cooling to improve exercise performance and recovery.
One of the byproducts of exercise is heat. This increase in body heat causes fatigue at both the cellular level and the motivational level. Whether you are an elite athlete or someone looking to improve their fitness, palm cooling can help take your performance further. Due to the glabrous skin on the palms of our hands, they are a very effective pathway for heat dumping. The AVA Mitt, made of simple materials like aluminum and water, is making palmar cooling more practical and accessible, so that everyone can have a chance to improve their performance.
When your body has an outlet for dumping the excess heat during exercise, you are able to reduce fatigue and exercise for longer. Add palm cooling to your training regimen and see how many more reps you do.
Quotes
• “One of those byproducts of exercise is that our body temperature will rise, and a rise in body temperature can become deadly if we get up to that 104 degree range. But until that point, it's also going to begin to cause fatigue in our body.” (13:07-13:21 | Kyle)
• “Underneath the glabrous skin of our palms, face, and soles, we have this circuit that is mainly used for temperature regulation.” (16:33-16:39 | Kyle)
• “This just allows you to work harder for longer in your workout. Then if you extrapolate that over a training cycle, you're going to see incredible benefits.” (32:13-32:30 | Kyle)
• “The way it works is your body dumps heat into the aluminum, the aluminum dumps heat into the water, and that allows it to stay as cool as possible for as long as possible.” (35:30-35:41 | Kyle)
• “Body temperature and the regulation of it is something that we all need to consider as humans and athletes. It's not for the elite, it's for everybody.” (48:52-48:59 | Kyle)
Links
Connect with Kyle Sela:
Website | https://www.avacooling.com/
Instagram | https://www.instagram.com/avacoolingtechnology/
Instagram | https://www.instagram.com/kyle_sela/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• The human body is a gift.
• It is your responsibility to take care of your body.
• Your health can change in an instant, so remember to appreciate your body for all it can do.
“Your life can change in an instant. And you can't take for granted all the things that you're able to do now, because there is no guarantee that you're going to be able to do those things tomorrow or even later tonight,” shares host Dr. Andrew Fix. Today, Dr. Andrew talks about the incredible gift of the human body and the responsibility that comes with it.
It is easy to forget to have gratitude for all of the amazing things your body enables you to do. People have busy lives and often prioritize work, their families, and other responsibilities over their own health. Dr. Andrew explains that being back on crutches for his tendonitis has been a large reminder of the responsibility he has to take care of his body. Each of us has been gifted a body, and by nature of that gift, it is every person’s responsibility to care for their own body. It is not enough to rely on healthcare providers and medical insurance. You have a responsibility to eat right, exercise, get adequate sleep, and maintain your overall health.
The state of your health can change in a second. If you have been gifted with a body that is in generally good health, it is your responsibility to maintain it. Don’t forget to appreciate the things your body is able to do and really prioritize caring for your own health.
Quotes
• “It is so easy to take for granted all that we have the capacity to do with our body.” (5:26-5:33 | Dr. Andrew)
• “Being back on crutches for the last four days has reminded me how much of a responsibility it is to take care of ourselves.” (6:28-6:37 | Dr. Andrew)
• “One other responsibility that we all have and should really prioritize is the responsibility to take care of the one and only body that we were blessed with.” (8:50-9:01 | Dr. Andrew)
• “Your life can change in an instant. And you can't take for granted all the things that you're able to do now, because there is no guarantee that you're going to be able to do those things tomorrow or even later tonight.” (12:53-13:05 | Dr. Andrew)
• “Exercise, particularly the resistance training, is one of, if not the strongest link to longevity and being able to continue to move and use our body late into our life.” (13:08-13:22 | Dr. Andrew)
• “The better we take care of our body, the better we're going to be able to take advantage of this awesome gift that we have been provided.” (14:29-14:39 | Dr. Andrew)
• “We have a great responsibility to take care of our bodies. And it's nobody's responsibility except for your own.” (26:52-26:59 | Dr. Andrew)
Links
https://stanmed.stanford.edu/how-health-insurance-changed-from-protecting-patients-to-seeking-profit/
https://www.healthforcalifornia.com/blog/history-of-health-insurance#:~:text=Initially%2C%20health%20insurance%20was%20designed,were%20up%20to%20the%20individual
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Life is about counterbalancing.
• No one can be an island. You need good mentors around you
• Our thoughts are often wrong due to outdated limiting beliefs.
“We do things based on feeling and that's a really horrible way to live life because most of the time we actually do a lot of things that we feel like doing that are not in our best interest,” shares Shaun Cook, owner of Crucible Strength, NASM performance and enhancement specialist, USA Powerlifting competitor, and certified nutrition coach. Shaun has been involved in training for almost 20 years and has learned quite a few lessons along his career. Today, he joins host Dr. Andrew Fix to talk about the sport of life made simple.
People often make life more complicated than it needs to be. They believe all sorts of lies from limiting beliefs created in childhood to the popular myth of needing to create a balanced life. Instead of choosing their actions through careful consideration, most people act based purely on feelings. It would be much simpler if people took the time to sit with themselves and really figure out their purpose. Without being very clear on their purpose, people can quickly become distracted and get in their own way.
Success requires intentionality, and intentionality comes from knowing your purpose. Once you know your purpose, it will be easier to stay motivated, organize your priorities, and shut out limiting beliefs and distractions.
Quotes
• “You can't be an island. That's one of the big things is you need good people, good mentors around you.” (25:58-26:05 | Shaun)
• “It's so much easier to see someone else's problems than it is your own.” (42:30-42:33 | Shaun)
• “We do things based on feeling and that's a really horrible way to live life because most of the time we actually do a lot of things that we feel like doing that are not in our best interest.” (44:31-44:43 | Shaun)
• “A lot of our thoughts are primed the wrong way. They're lying to us. Once you can crack that, you unlock a lot of potential in what you can do.” (50:21-50:31 | Shaun)
• “What a lot of people are lacking is intentionality. And intentionality comes from having a purpose.” (1:16:34-1:16:41 | Shaun)
Links
Connect with Shaun Cook:
Instagram | https://www.instagram.com/crucible_strength/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• NEAT refers to all of the activities that happen in our day and the energy expended in doing so
• Knowing your BMR, basal metabolic rate, is important for weight loss or weight gain
• Small movements can make a big impact on both physical and mental health
“This is a super simple way to cheat activity into your day. And by cheating activity into your day, you can increase the amount of calories that you burn, the amount of activity that you get, and more than likely, make your body feel better,” explains host Dr. Andrew Fix. Today, Andrew talks about NEAT, non-exercise activity thermogenesis, and how it impacts weight loss, physical fitness, and overall wellness.
NEAT is the energy expended to do all of your daily activities. It includes things like walking to your car, preparing food, going to the bathroom, and even tapping your feet at your desk. It is an easy way to cheat more activity into your day without having to set aside time specifically for exercise. Andrew shares that much of the reason why many people in America gained weight during the pandemic is because of a reduction in NEAT. Even though people tried to keep up with their usual exercise routine when they could, they were likely not doing as many of the incidental activities like walking to the office from the parking lot.
Small movements may not seem like much, but they really do make a large difference in your overall activity level. By adding more small movements to your day, you can get the benefits of being more active without having to add more formal exercise. Even just parking farther away from your destination and walking a bit will help to increase your activity level, burn more calories, and just make your body feel better overall.
Quotes
• “That's a particularly important number to know, your total daily energy expenditure, for somebody who is interested in gaining weight or losing weight.” (3:49-3:57 | Andrew)
• “This is a super simple way to cheat activity into your day. And by cheating activity into your day, you can increase the amount of calories that you burn, the amount of activity that you get, and more than likely, make your body feel better.” (5:00-5:16 | Andrew)
• “It was a year or a year and a half into the Coronavirus pandemic that the average weight gain in America was 29 pounds. And I think a lot of that has to do with lack of activity.” (6:23-6:34 | Andrew)
• “Even if people were trying to maintain their exercise and doing exercise around their home, their apartment, their driveway, whatever that looks like, we weren't getting the same activity throughout the rest of our day that we're accustomed to.” (6:40-6:55 | Andrew)
Links
https://www.precisionnutrition.com/problem-with-calorie-counting-calories-out
https://pubmed.ncbi.nlm.nih.gov/12468415/#:~:text=Non%2Dexercise%20activity%20thermogenesis%20(NEAT)%20is%20the%20energy%20expended,undertaking%20agricultural%20tasks%20and%20fidgeting
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Key Takeaways
• Everyone involved in wellness can have greater success by putting the patient/client first
• Flip the script and ask the right questions to take back control over your healthcare
• Stop deciding your healthcare solutions based solely on who takes your insurance
“You owe yourself the same questions, the same process, whether you're calling the chiro office, a massage therapist, or a personal trainer. Any of these things can be a solution for you if you take the reins back from them,” explains Jerry Durham, physical therapist and owner of The Client Experience Company. Today, Jerry joins host Andrew to talk about the healthcare solution and the importance of putting the focus back on finding out the patient’s actual needs.
Everyone has different needs and there can be multiple potential solutions for similar health concerns. Unfortunately, the healthcare industry has the wrong focus most of the time, and when a patient calls the focus is entirely on scheduling, asking for insurance information, or selling something. In order to actually get to a true solution, you have to ask the right questions. Otherwise, you will end up wasting your time, money, and energy going to providers who cannot actually help. Asking the right questions to qualify a potential patient is also important on the provider’s side otherwise you will end up scheduling someone who is a bad fit when that time could have been better spent on someone else.
Many healthcare workers are suffering from burnout, but this should not be an excuse for them to be unhelpful. If you call someone looking for a healthcare solution, you owe it to yourself to advocate for your health by asking the right questions. Ideally, the people answering the phone would ask the right questions of you, but if that does not happen then it is up to you to take back control.
Quotes
• “We can have greater success in healthcare, in physiotherapy, in wellness, by focusing on the people we serve.” (3:40-3:48 | Jerry)
• “Where this journey should really start for you is what you're looking at online, what you're reading, what questions you're asking, and what questions are asked of you from this so-called solution.” (11:34-11:48 | Jerry)
• “You owe yourself the same questions, the same process, whether you're calling the chiro office, a massage therapist, or a personal trainer. Any of these things can be a solution for you if you take the reins back from them.” (31:13-31:29 | Jerry)
• “Quit basing your health and wellness on if they take your insurance.” (47:06-47:09 | Jerry) Social Media
Links
Connect with Jerry Durham:
Website | https://www.clientexperiencecompany.com/
Instagram | https://www.instagram.com/jerrydurhampt/?hl=en
Facebook | https://www.facebook.com/JerryDurhamPT/
Twitter | https://twitter.com/Jerry_DurhamPT?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor
LinkedIn | https://www.linkedin.com/in/jerry-durham-5383711/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“You have to be the advocate for yourself or for your family member, and ask the challenging questions and not just take the answer that is given to you,” explains host Dr. Andrew Fix. Today, Dr. Andrew shares why it is so important to advocate for yourself and your family members in regards to healthcare.
You know your body better than anyone else, so you need to be taking control over your own care and advocating for yourself and your loved ones in healthcare settings. Many providers will choose whatever method of care is easiest for them or best for the insurance company, rather than taking into consideration what is actually the best path for the patient’s quality of life. If a doctor tells you that surgery is the only option or that you can no longer do the activities you enjoy due to your health condition, push back and find additional solutions or even get a second opinion from another provider. Don’t just take their word for it and assume that your doctor is always right or is telling you the whole truth.
Be willing to advocate for yourself and ask the hard questions, even if that means challenging your doctor’s advice. You know best what is best for your own body and for your physical, mental, and spiritual wellbeing.
Quotes
• “What our lifestyle is can drastically impact how our body feels when we're talking about arthritis, because it's not just damage from use.” (7:00-7:09 | Dr. Andrew)
• “Talk about the fact that how we eat, how we sleep, how we manage our stress, and how we manage our activity level have just as much, if not more, to do with our pain level than just having a meniscus tear.” (14:18-14:30 | Dr. Andrew)
• “You have to be the advocate for yourself or for your family member, and ask the challenging questions and be willing to push back and not just take the answer that is given to you.” (16:37-16:50 | Dr. Andrew)
• “Nobody knows your body better than you do.” (18:03-18:06 | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Blood flow restriction or BFR from the simplest stance is a strategy for exercise to try to replicate what happens when we lift heavy or do high intensity,” explains Dr. Ben Weatherford, PT, DPT. Today, Dr. Ben talks with host Dr. Andrew about the science behind Blood Flow Restriction and how it can be applied in rehab settings.
People in physical therapy for injuries, chronic conditions, and post-surgical rehab are typically unable to do the higher intensity exercises that are needed for making muscles adapt. They may have restrictions to the types of exercises they are allowed to do or simply be in too much pain for things like heavy lifting. BFR provides a safer alternative for these patients that simulates the effect of high intensity exercise on the body by use of a tourniquet or blood pressure cuff. In order to avoid any potential complications, aim to use a wider cuff with lower pressure for short intervals.
BFR can help rehab patients to rebuild their muscles when other forms of exercise are not recommended for their recovery. Instead of having to lift progressively heavier weights, patients can wear a cuff that restricts their blood flow and lift less weight to reach the same level of impact on the body.
Quotes
• “Blood flow restriction or BFR from the simplest stance is a strategy for exercise that tries to replicate what happens when we lift heavy or do high intensity.” (10:10-10:22 | Dr. Ben)
• “It's potentially easier to put a tourniquet on someone and recreate an anaerobic limb than making them lift really hard.” (14:20-14:27 | Dr. Ben)
• “The wider the cuff, typically the lower the pressure you can use to restrict blood flow.” (18:09-18:15 | Dr. Ben)
• “The dose necessary depends on the individual. What is their training history? If they're a lesser trained individual, then you can probably get away with an even lower intensity and a lower cuff pressure because any stimulus is going to be significant for them.” (26:21-26:36 | Dr. Ben)
Links
Connect with Dr. Ben Weatherford:
Website | www.owensrecoveryscience.com
Instagram | owensrecoveryscience
Twitter | Owens_Recovery
Facebook | Owens Recovery Science
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Focus on what you can control. Focus on continuing to show up and be consistent,” shares host Dr. Andrew Fix. Today, Andrew shares the story of Jalen Hurts, quarterback for the Philadelphia Eagles. His resilience and perseverance through every challenge thrown at him paid off in a big way, with him getting to the Super Bowl in just his third year in the NFL.
Jalen initially wanted to go to UT Austin, but was offered a Football scholarship for Alabama and ended up there. In one of his college games, he was benched and replaced by another quarterback. Instead of sulking on the bench when the other quarterback threw his big touchdown, Jalen was the first on the field to celebrate. His college coaches saw that while Jalen was an extremely skilled athlete, he needed to work on his passing skills. Instead of giving up, he worked hard in his practices on passing and now it is paying off in the NFL. Even though Jalen spent much of the year on the bench, in the end his perseverance led him to success when he was able to step in for the other quarterback in a reverse of what had happened earlier in the season.
Sometimes resistance can actually lead to more resilience and push you further than you would have gotten on an easier path. Jalen Hurts’ story shows the power of perseverance and just how far you can go when you’re willing to keep trying.
Quotes
• “Focus on what you can control. Focus on continuing to show up and be consistent.” (3:15-3:19 | Dr. Andrew)
• “He didn't want to just run when things got hard.” (12:48-12:50 | Dr. Andrew)
• “He focused in practice on his passing skills, going through his progressions, not just scrambling and running, even though he has the athletic ability to do that. And now we're seeing it pay off in the NFL.” (18:21-18:33 | Dr. Andrew)
• “You do not have to take the path of least resistance in order to get where you want. Sometimes that resistance is a good thing and sometimes that resistance is going to temper you and make you more resilient.” (20:12-20:29 | Dr. Andrew)
Links
https://247sports.com/Article/Super-Bowl-2023-Jalen-Hurts-career-timeline-recruiting-rank-Alabama-Crimson-Tide-Oklahoma-Sooners-Eagles-204428716/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“When you work hard and aren't scared of failing in front of other people, it also gives others permission to do the same,” shares Beau Doring, performance coach and owner of V23 Athletics. Today, Beau talks with host Andrew about how culture can build community.
Coaching is an important tool for any athlete. If you push yourself too far for a long time without making sure you are exercising correctly, you can end up doing more harm than good. A coach can provide personalized recommendations for your specific needs and circumstances. When a coach fosters a culture where it is safe to make mistakes, that is when people will feel free to really test their strength.
You can only continue doing exercises incorrectly for so long before you end up causing harm to your body and needing physical therapy. It is important to find a coach who can teach you how to do strength training exercises correctly and match your fitness plan to your individual needs.
Quotes
• “An athlete that knows how to exercise correctly understands corrective exercises better when they go to see somebody like you.” (19:50-20:00 | Beau)
• “What you would give one CrossFit athlete is different than what you would give someone else because it's a different situation. They have a different life outside of the gym, even if the training session that they're doing is the same.” (27:44-27:56 | Beau)
• “It's not what you don't know that’s holding you back in your practice or your life or whatever business. It's what you know.” (48:44-48:51 | Beau)
• “Why do we cling so tightly to this dogmatic approach to fitness, that this is the way you do something? There's more than one way to do anything.” (49:13-49:23 | Beau)
• “When you work hard and aren't scared of failing in front of other people, it also gives others permission to do the same.” (1:18:35-1:18:42 | Beau)
Links
Connect with Beau Doring:
Website | www.v23.fit
Instagram | https://www.instagram.com/_beauryan/?hl=en
Instagram | https://www.instagram.com/v23_athletics/?hl=en
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“A lot of times we find people start to strengthen rather than just stretch, and wouldn’t you know it, their symptoms start to change. Their symptoms start to go away, because strengthening through the range of motion can actually help you provide more mobility and more length through the tissue,” explains host Dr. Andrew Fix.Today, Dr. Andrew talks about common issues like low back pain and sciatica and getting to the root cause rather than only focusing on the symptoms.
People frequently seek out physical therapy when stretching fails to relieve symptoms for what they refer to as tightness in their hamstring. In reality, ‘tight’ is a slang term and the root of the symptoms is unlikely to be tense or shortened muscles that need to be lengthened through stretching. In some cases stretching can actually cause more pain and problems long term due to irritating the nerves. And oftentimes, the root cause is actually coming from the pelvis or the lower lumbar region of the spine rather than the hamstrings themselves.
If you feel like you have a ‘tight’ hamstring, it may indicate an underlying issue that would benefit from physical therapy to strengthen and stabilize the deep muscles of your core. By finding and working on the root of the pain, you can begin to see improvements in the symptoms.
Quotes
• “We hear the story that someone is stretching and stretching and stretching their hamstrings over and over and over again. And unfortunately, they are not always getting the results that they're expecting or hoping for, because the hamstring is not the root of the issue, it is the symptom.” (8:19-9:07 | Dr. Andrew)
• “A lot of times we find people start to strengthen rather than just stretch, and wouldn’t you know it, their symptoms start to change. Their symptoms start to go away, because strengthening through the range of motion can actually help you provide more mobility, more length through the tissue.” (15:07-15:24 | Dr. Andrew)
• “If you've been stretching it over and over and over again, do you really have short hamstrings? Do you really have tight hamstrings that need to be stretched out? Or is it possible that the issue that you're actually dealing with could be something else?” (19:15-19:30 | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“These are things that can propel me, give me the energy and the vision to take care of my family. To be there for them, to make a profound difference in their lives. I'm not doing it for me. I'm doing it for them,” shares Matt Moriarity, owner of the Matthew Moriarty Agency at Farmers Insurance and Financial Services. Today, Matt shares his tips for living a life of excellence.
Matt believes strongly in leading by example, especially when it comes to his children. He wakes up daily at 4 am, not because he has to, but because this lifestyle allows him more time with his kids. Matt explains that the way to become a high performer is to figure out what drives you, commit to a plan of action that will help you achieve your goals, and then stick to that plan regardless of how you feel.
Wellness is a decision that you have to make for yourself and stick to. And if you focus on your why and build up the mental fortitude to stick with your plan, you too can live a life of excellence.
Quotes
• “The most important thing is to lead by example, more than showing them the way. Success leaves clues in any area.” (30:24-30:32 | Matt)
• “These are things that can propel me, give me the energy, give me the vision to take care of my family, right? To be there for them, to make a profound difference in their lives. I'm not doing it for me. I'm doing it for them.” (33:17-33:31 | Matt)
• “The biggest reason people fail is because over and over they make promises that they don't keep to themselves.” (34:16-34:20 | Matt)
Links
Connect with Matt Moriarity:
Facebook | https://www.facebook.com/matt.moriarity1
Facebook | https://www.facebook.com/TheMoriarityAgencyFarmersInsuranceGroup
Instagram | https://www.instagram.com/themattmoriarity/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“If I pay attention to my protein, it takes the guesswork out of so much other stuff,” explains host Dr. Andrew. When you’re building muscle, you must prioritize your protein. Although it may seem challenging, Dr. Andrew reveals how much protein you need in your diet to see long-term results.
Whether you are trying to lose weight, gain muscle, recover from workouts, or heal from injuries, you must have protein in your diet. When you consume sufficient protein, your body goes into muscle protein synthesis, creating muscle from the food you eat. To trigger this process, you need at least 30 grams of protein in a sitting while keeping in mind that one gram per pound is a standard recommendation. For example, a 150-pound person will need to ingest around 150 grams of protein daily and consume 30 grams five times a day to stimulate muscle protein synthesis. Although protein-tracking can be tricky, once you make it part of your fitness journey, you will feel much better in your everyday life.
It may not seem important, but protein is essential to health. Although there are other factors to optimizing human performance, such as sleep, counting your protein can keep you more consistently on track. If you eat enough protein, you will be full longer while boosting your metabolic rate, making it much easier to care for your body and achieve your goals.
Quotes
• “For many people who have challenges with body pain, recovery issues, and weight, the priority needs to be put on the protein and the quality of the protein in their diets.” (1:58-2:31 | Dr. Andrew)
• “If I pay attention to my protein, it takes the guesswork out of so much other stuff.” (3:53-4:01 | Dr. Andrew)
• “I feel so good eating a higher amount of protein.” (7:43-7:46 | Dr. Andrew)
• “When you have more muscle mass, your body's natural metabolism, your metabolic rate will be a little bit higher.” (7:59-8:05 | Dr. Andrew)
• “Eating larger amounts of protein in fewer sittings throughout the day is better than just grazing all day.” (13:51-14:00 | Dr. Andrew)
Links
https://peterattiamd.com/donlayman/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I'm trying to act brave and inspire other people too,” explains Evan Ritt, Owner and Founder of Tolos. After playing hockey in France and England and experiencing consistent sports-related injuries, Evan became very interested in his health. This passion led him to start a barefoot footwear brand, where his holistic designs enhance both podiatric health and athletic performance.
After a five-year journey, Evan has finally launched Tolos shoes. Highly driven, Evan wants his business to improve people’s lives through their feet. However, he also understands that most barefoot products are unattractive, a barrier to entry into the mass market. With his brand, Evan ensures that his shoes are aesthetically pleasing and something people would realistically wear. Once you switch to barefoot styles, you will be surprised at how comfortable they are and what a difference they make to your daily life. But style matters, which many companies fail to grasp. Understanding his greater mission, Evan strives to make barefoot footwear approachable, hoping to contribute to a healthier world.
We need to make barefoot footwear more desirable. One method for doing so would be to target athletes. If athletes try on this shoe and see its benefits, they will be more inclined to spread the message. Although athletic lifestyle brands like Nike and Adidas will be challenging to beat, Evan will find ways to champion the movement and inspire others to do the same.
Quotes
• “My goal is that the more time you spend in my shoe, it's going to be the better for you.” (11:54-11:59 | Evan)
• “We can lower as many barriers as possible. And the biggest barrier in the barefoot world right now is the aesthetics of it.” (27:04-27:10 | Evan)
• “If I can make this a company for the people and by the people, I think it will resonate with many more people too, and that just lowers another barrier.” (29:31-29:44 | Evan)
• “If you truly want to maximize your human potential, you need to get yourself in physical, mental, and spiritual alignment. Those are separate boxes, and all encompassed under the laws of nature.” (34:13-34:31 | Evan)
• “If I can get my shoes in as many locker rooms as possible, athletes start to see them, feel the benefits, and preach and spread the message. And once athletes are wearing it, then that's when the movement happens.” (42:54-43:11 | Evan)
• “I'm trying to act brave and inspire other people too.” (50:18-50:22 | Evan)
Links
Connect with Evan Ritt:
Website | https://weartolos.com/
Instagram | https://www.instagram.com/tolos/
TikTok | https://www.tiktok.com/@evanaritt
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Go control the things within your control and let the other things be what they are,” explains host Dr. Andrew. There are always parts of life that are out of our control, which is always difficult to admit. Today, Dr. Andrew explores how to focus on what you can control so you can have a more performance-enhancing mindset.
Whether it’s your fitness, wellness, or anything else, life doesn’t always go as planned. We may not be able to control our mistakes, the weather, or any other factors that affect our days, but we can control our attitudes. When obstacles occur, we should continue to put in consistent effort and adapt to the situations at hand. With a more flexible mindset, we can ensure that we can make the most out of our lives and see positive results.
In a challenging world, you can control the controllables. Learn more about the difference between being ready and being in control, adapting to unforeseen obstacles, and the importance of controlling your enthusiasm and attitude.
Quotes
• “There's a big difference between being prepared and being ready compared to actually being able to control something.” (4:00-4:06 | Dr. Andrew)
• “This topic of control is actually one of our core values at Physio Room.” (12:19-12:26 | Dr. Andrew)
• “Try to keep your effort level high in all the activities you're doing right and not have huge peaks and valleys in how much effort you put into things. Because that's totally within your control.” (12:52-13:05 | Dr. Andrew)
• “Accidents happen. What is in your control is how you respond to that situation.” (14:19-14:24 | Dr. Andrew)
• “Go control the things within your control and let the other things be what they are.” (14:44-14:50 | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Our mission has always been to give athletes better access to quality services that they need for training,” explains Chelsey Palmer, Founder of Training Block. After her husband started experiencing chronic knee issues from running, Chelsey wondered if there was a place for people to gain easy access to sports injury help. Now, she has created an online platform where endurance athletes can access the resources they need to heal.
Sports injuries may happen whether you’re an athlete or just starting your fitness journey. At some point, you may need access to physical therapists, chiropractors, nutritionists, or more, and finding effective practitioners may be challenging to find on your own. To simplify this process, Training Block provides information on highly vetted professionals who advocate for their clients both as athletes and as people. Since sports is a way of life, Chelsey has made it her mission to provide the resources needed for athletes to succeed.
When you’re an athlete in training, having access to practitioners is critical. Learn more about Chelsey’s inspiration for Training Block, her husband’s experience with chiropractors, and her goals for the future of her business.
Quotes
• “It's more than just your sport; it's your life.” (18:39-18:42 | Chelsey)
• “Athletes may have different needs at different times. And we want to really be able to meet those needs whatever aspect of their training they're working on.” (20:14-20:21 | Chelsey)
• “You shouldn't have to have a pseudo degree to figure out which PT is the one you're supposed to go to, it has taken us me years to figure out what that looks like. And that really shouldn't be the case. And so that's, that's really, I think the big thing that we're trying to to make happen is because there is still a really big disparity. There are many, many, many clinics that say they work in sports injury, and they do but they should not so so it still is out there. You know, training block is a platform for athletes to know that whoever's on there is a high high, high-quality vetted practitioner that has the background, the skills, the expertise, the education that supports an effective diagnosis and treatment if you're working in the PT or chiropractic space, you know, with sports citation strength trainers that they all have that background knowledge to really be effective, so you don't have to bounce around.” (39:02-40:01 | Chelsey)
• “Our mission has always been to give athletes better access to quality services that they need for training.” (50:06-50:13 | Chelsey)
• “I think sports have the ability to change people's lives for the better whether you're doing it recreationally up to the professional level. It's such an enriching part of life.” (52:21-52:30 | Chelsey)
• “Everybody on Training Block is there to be accessible for athletes.” (1:03:29-1:03:33 | Chelsey)
Links
Connect with Chelsey Palmer:
Website | www.trainingblockusa.com
Instagram | https://www.instagram.com/training.block/
Facebook | https://www.facebook.com/trainingblockusa
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I think the people that view their job as a job, and it's just something that they have to do. And they go into their day with a mindset of, “I have to do this,” as opposed to “I get to do this,” explains host Dr. Andrew. Dr. Andrew understands that not everyone loves their job the way he loves his. With this in mind, he urges listeners to find a daily passion that motivates them and brings them joy.
When you consistently do something you’re passionate about, you have a positive mindset that carries into other areas of your life. However, it’s common that as we get older and work consumes most of our time, we lose the hobbies that fuel us and give us meaning. It may be challenging, but Dr. Andrew promises it’s worth finding the thing that gets us out of bed in the morning and gives us the motivation to be our best selves.
Even if it seems unlikely, everybody is passionate about something. Learn more about Dr. Andrew’s busy but fulfilling day, having the capacity to turn a hobby into a financial endeavor, and incorporating your passions into your daily life.
Quotes
• “As people become adults, get into the workplace, grow, age, and move through their life, they lose a lot of the activities and the hobbies that fuel their passion and their enjoyment in life.” (2:15-2:35 | Dr. Andrew)
• “I know that it's not a reality that every single person out there has something that they are really passionate about, that they get to do on a day-in and day-out basis.” (6:10-6:20 | Dr. Andrew)
• “I think everybody has the capacity or the ability to turn something into a financial endeavor if they want to.” (8:10-8:20 | Dr. Andrew)
• “I think the people that view their job as a job, and it's just something that they have to do. They go into their day with a mindset of, “I have to do this,” as opposed to “I get to do this.” (10:16-10:34 | Dr. Andrew)
• “Find something that you're passionate about, that you feel like you get to do instead of having to do, and find a way to work that into your life.” (12:40-12:49 | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I love being around like-minded people, sharing experiences and activities that have brought me tremendous joy,” explains Eric Hinman, five-time IRONMAN Athlete and Branding Consultant. After graduating college, Eric started his career in insurance. Recognizing that this experience gave him a solid financial foundation, Eric is now free to pursue his passions with authenticity.
A committed IRONMAN and Crossfit athlete, Eric began to explore athletic recovery through infrared saunas and ice baths. He began sharing wellness tips online during this process and created an active following. By being himself, Eric has spread his love of health to others and cultivated a community he is proud to be a part of. Life may have taken him down an unexpected path, but Eric has found fulfillment in inspiring others to prioritize their health.
The more authentic you are, the more things fall into place. Learn more about Eric’s fitness journey, his branding of himself and others, and what makes him want to invest in a brand.
Quotes
• “I absolutely love building communities. I love being around like-minded people and sharing experiences and activities that have brought me tremendous joy.” (3:21-3:30 | Eric)
• “I figured out what I really enjoyed doing and my authentic self. I also know who I want to surround myself with, and I will go overboard on others cut from the same cloth.” (24:58-25:06 | Eric)
• “I figured out how to build my day in a way that everything is based around flow state. I can replicate it day in and day out without feeling like shit one day or another.” (30:01-30:09 | Eric)
• “The biggest things are what fits with your lifestyle, what is accessible to you, and where you're going to do it regularly.” (30:56-31:05 | Eric)
• “I'm very careful with the brands I work with because I never want it to feel like work. I just wanted to blend it with my lifestyle.” (46:59-47:04 | Eric)
Links
Connect with Eric Hinman:
Instagram | https://www.instagram.com/erichinman/?hl=en
Website | https://www.erichinman.com/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“We have routines, and we like routines because it helps keep things slightly more predictable. And it helps keep things consistent,” explains host Dr. Andrew. We must structure our time for consistency as we try to live a healthy lifestyle. Understanding the importance of a morning routine, Dr. Andrew explains how to start your day with the habits you need to thrive.
Morning routines are crucial because they can set the tone for the rest of our day. If we lack structure and do things on the fly, it’s very easy to lose time and get further and further from our goals. If we have straightforward tasks we do from the time we wake up, we can factor in the things that could go wrong so we never waste a moment. Not only will we be able to have the consistency to succeed, but our mental states will be calmer as we work through our weeks.
If you want to make wellness part of your routine, start in the morning. Learn more about how we are creatures of habit, being proactive versus reactive, and what Dr. Andrew does to get his day started.
Quotes
• “We're creatures of habit. We can just cruise on autopilot when we know where we're going.” (2:50-2:54 | Andrew)
• “We have routines, and we like routines because it helps keep things slightly more predictable. And it helps keep things consistent.” (3:38-3:46 | Andrew)
• “Consistency, over time, is going to be probably the main factor that leads to long-term results or long-term success.” (3:56-4:05 | Andrew)
• “If you can start your day a little calmer, a little more stress-free, I think that will set you up for success throughout the rest of the day.” (16:31-16:38 | Andrew)
Links
https://www.nami.org/blogs/nami-blog/august-2017/the-power-of-a-morning-routine#:~:text=When%20first%20starting%20the%20day,cognitive%20work%20(late%20morning)
https://myva360.com/blog/10-science-backed-benefits-of-a-morning-routine
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Investments is just one of the areas that we look at when we look at somebody's overall financial health,” explains Jimmy Molloy, President & Owner of Blue Collar Financial Advisors. Although planning for our retirement seems unrelated to our physical health, the two are very connected. Today, Jimmy shares how to navigate financial planning to better our overall lives.
Just like dieting, it’s better to make incremental changes when accumulating wealth. We may think that cutting down expenses like eating out will be the saving solution, but attempting strict frugality too fast will be challenging to sustain after a few weeks. To help make retirement part of your long-term planning, Jimmy suggests slowly reducing spending to gain monetary wellness in a manageable way.
Exploring your finance options will make you healthier long-term. Learn more about the similarities between Dr. Andrew and Jimmy’s industries, putting together a foundational plan, and why financial advice is not just for the rich and famous.
Quotes
• “Where I came from was relationships. What I do now is really relationship-driven.” (4:40-4:45 | Jimmy)
• “Investments is just one of the areas that we look at when we look at somebody's overall financial health.” (14:04-14:10 | Jimmy)
• “Most regular people are out there, working hard, and need advice. And that's my job to bring that to the table for people who don't think they can afford it, but truly, it’s a conversation they need to have.” (30:26-30:41 | Jimmy)
• “A financial plan is not a one-and-done document. It is a living, breathing entity that changes as your life changes.” (33:15-33:25 | Jimmy)
• “If you take care of your body to the best of your ability, you will enjoy those later years in life. That's the same thing with your finances.” (39:03-39:10 | Jimmy)
Links
Connect with Jimmy Molloy:
Website: ttps://www.blue collar financial advisor.com/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“What we see from heat exposure from saunas and whatnot is an improvement in our overall health,” explains host Dr. Andrew. There are many wellness tactics to boost your health, including temperature exposure. With this in mind, Dr. Andrew shares the benefits of heat and its positive effects on the body.
If you have access to a sauna, Dr. Andrew highly recommends using it. Not only does soaking in saunas have cardiovascular benefits, but they can release chemicals like endorphins that improve our overall moods. Although it may be tough to find the time, experiencing extreme heat can allow you to optimize your health and live your best life.
Whether soaking in a hot tub or a bath, it’s beneficial to expose yourself to heat. Learn more about reducing all-cause mortality, the multiple advantages of saunas, and how heat can be synonymous with cell repair.
Quotes
• “What we see from heat exposure from saunas and whatnot is an improvement in our overall health.” (2:47-2:52 | Dr. Andrew)
• “The sauna needs to be really warm because it needs to make it challenging for you to be there. It needs to challenge your respiratory system and body to try and cool itself down because of the hot environment.” (9:23-9:36 | Dr. Andrew)
• “Exposing yourself to the heat causes chemical mediators to be released within our body and bloodstream, like endorphins. And as a result, we may experience an increase or an improvement in our mood.” (11:52-12:06 | Dr. Andrew)
• “How we function at a cellular level can impact how we function on a more macro and grand level.” (14:38-14:45 | Dr. Andrew)
• “I'm so passionate about trying to be proactive in our health and optimize things from the get-go. Because the quality of your life will be much higher as a result of that.” (21:20-21:33 | Dr. Andrew)
Links
https://hubermanlab.com/the-science-and-health-benefits-of-deliberate-heat-exposure/
https://hubermanlab.com/deliberate-heat-exposure-protocols-for-health-and-performance/
https://journals.physiology.org/doi/full/10.1152/ajpregu.00115.2017#:~:text=Heat%20stress%20improves%20skeletal%20muscle,to%20heat%20stress%20(44)
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Starting to do little things for ourselves and realizing how much happier we were outside of the office snowballed into us wanting to do more for ourselves,” explains Reana Kaminsky, Co-owner of the getREAL Shop. Reana and her sister Alex first came to Physio Room for recovery help after a bike run event and now are close friends of the group. Reflecting on their weight loss journeys, the Kaminsky sisters share their passion for fitness and what led them to start their business.
Life-long athletes, Reana and Alex, gained considerable weight once they started desk jobs. During covid, they decided to get back into shape and regain healthy habits. After committing to their fitness and nutrition, they shared their journeys via Youtube, inspiring others with their vulnerability. By accepting themselves and starting their own online store, the Kaminsky sisters allowed their positive changes to make everything else fall into place.
No matter what your profession is, you must take care of yourself. Learn more about the Kaminsky sisters’ relatable experience with weight gain, the benefits of group fitness, and why you should always be real.
Quotes
• “Starting to do little things for ourselves and realizing how much happier we were outside of the office snowballed into us wanting to do more for ourselves.” (15:02-15:18) |Reana)
• “If you eat better, you're going to be able to put better effort into your job, you're going to be able to put better effort into your family or friends, or you're going to have all this energy. And it's going to be amazing.” (21:56-22:08) |Alex)
• “Put in the honest work. Don't kid yourself. And don't sell yourself short. That's how you can make any kind of change.” (47:08-47:15) |Alex)
• “I'm grateful that we are competent enough to share our story. Because then these amazing people we meet are comfortable sharing their stories with us.” (49:29-49:40) |Reana)
• “When you're in a rut or transition mode, get back to the things that make you feel your best. And that's what's going to help you get back into a good groove.” (58:21-58:34) |Alex)
Links
Connect with Reana & Alex Kaminsky:
Website | www.getrealshop.com
Instagram Reana | https://www.instagram.com/reanakaminsky/
Instagram Alex | https://www.instagram.com/alexkaminsky22/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“One of the main reasons that a lot of people are starting to do cold exposure is as a way to build resilience and grit,” explains host Dr. Andrew Fix. Deliberate cold exposure has been getting a lot of attention lately for the physical and mental health benefits it can provide when done correctly. Dr. Andrew has been using the ice bath or cold plunge method for his own health and has noticed positive impacts on not only his mental resilience, but also on his sleep quality. He shares four main benefits to be aware of when considering taking the plunge into cold exposure.
By repeatedly proving to yourself that you can handle the discomfort of deliberate cold exposure, you will gain mental fortitude that can be applied in all areas of life. Another benefit of cold exposure is that the experience releases adrenaline which can help improve focus and overall energy. Along with releasing adrenaline, your body will also release dopamine which helps improve your mood. Cold exposure can also be a way to ramp up your metabolism. The shock of the cold temperatures causes the body to transform fat cells and burn calories as it tries to warm you back up.
Intentional cold exposure can be very beneficial to overall health in a number of ways. While it is a challenge to get past that initial mental hurdle of putting yourself into an uncomfortable situation, it will get easier the more often you do it. If you are going to try cold exposure, aim for a temperature between 40 and 60 degrees Fahrenheit and start off with shorter sessions until you become more familiar with the process.
Quotes
• “One of the main reasons that a lot of people are starting to do this is because it is a way to build resilience and to build grit.” (5:53-6:11 | Dr. Andrew)
• “The mindset that you have going into something new can have a huge effect on what you get out of that activity or situation.” (8:31-8:38 | Dr. Andrew)
• “We all love the feeling of people giving us love on our social media. Someone gives you a compliment, how does that make you feel? It makes you feel great. Well, you can kind of self manufacture a similar chemical effect on the body’s release of that dopamine by doing some deliberate cold exposure.” (12:29-12:49 | Dr. Andrew)
• “If you keep your hands and your feet in the ice bath, you'll notice that it's a little bit more challenging because those are the parts of your body that tend to get really cold. So keeping those in there ramps up the potential effect on your body of doing this cold exposure and then dunking your head will do the same thing.” (18:12-18:32 | Dr. Andrew)
Links
https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/
https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/
https://www.goodrx.com/well-being/alternative-treatments/6-ice-bath-benefits
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“If I have a young athlete that comes to me, I'm going to recommend surgery because they’ll want to get back to their sport,” explains guest Dr. Ally Nelson, PT, DPT, OCS at Physio Room. Joined by other Physio Room doctors, Dr. Tim Tracy PT, DPT, and OCS, and Dr. James Stetson DC, Pn1, CF-L1, and SFDN-1, Dr. Ally and host Dr. Andrew discuss all things ACL reconstruction.
If you’re into fitness, chances are you’ve torn your ACL. When in that position, it’s essential to consider your recovery and reconstruction. Although it may be tempting to rush back into training or your favorite sport, you need to put in the PT work and strength building to get back to where you were. ACL healing is not about rushing your timeline but giving yourself whatever you need to get back into shape.
If you tear your ACL, you’ll want to know the best recovery practices. Learn more about the guests' ACL experiences, the rehab process, and what to do when discharged from physical therapy.
Quotes
• “The high-level patients want to get back to their prior level of function, so the patellar graft is shown to be a favorite in that regard.” (12:06-12:16 | Dr. Tim)
• “If I have a young athlete that comes to me, I'm going to recommend surgery because they’ll want to get back to their sport.” (14:12-14:23 | Dr. Ally)
• “The patient and their mindset going into recovery is huge into how fast they come back, and how successfully they come back.” (25:03-25:12 | Dr. James)
• “What you're going to need is the guidance at month six and month nine. And that's what we want to help you out with, and that's the biggest deficit.” (37:12-37:20 | Dr. Tim)
• “Objective testing is going to be objective testing. That's why I think the education and knowledge base of the PT side is super important.” (52:21-52:29 | Dr. Ally)
Links
Connect with Dr. Nelson, Dr. Tracy and Dr. Stetson:
Instagram Dr. Nelson | https://www.instagram.com/dr.allynelson.dpt/
Instagram Dr. Tracy | https://www.instagram.com/physiotimt/
Instagram Dr. Stetson | https://www.instagram.com/jamesstets/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I think the biggest reason I food prep is to stay consistent,” explains host Dr. Andrew. It may not be easy to fit in a nutritious meal when our days get challenging, and we may be tempted to make poor choices. To help combat unhealthy food patterns, Dr. Andrew provides the top reasons to meal prep.
When we have too many food choices, we usually want to make the most fun ones, not necessarily the healthiest. By meal prepping, we can make it easier for ourselves to eat good meals that serve us without consistently testing our willpower. With spices, avocado, and quality ingredients, we can still eat well while practicing the consistency that leads to results.
When your life gets complicated, make sure your food’s not. Learn more about why Dr. Andrew food preps, easy meal ideas, and the time-saving benefits of cooking ahead of time.
Quotes
• “I think the biggest reason I food prep is to stay consistent. And then I know that it's not the end of the world if I get off track and have some treats or eat some things that might not be serving me.” (2:37-2:50 | Dr. Andrew)
• “It is hard to avoid very tasty things, but it's easier when you already have a plan for what you're going to eat, and that plan is already set for you.” (5:47-5:58 | Dr. Andrew)
• “The fewer choices I have to make, the more I can keep that willpower muscle strong.” (13:45-13:49 | Dr. Andrew)
• “I've been eating the same lunch for months, and I'm not tired of it yet because it tastes good, I look forward to it, and I know it's going to taste good. I've had it every day. It tasted great yesterday, and I know it's going to taste good tomorrow.” (16:29-16:42 | Dr. Andrew)
Links
https://shipping.myfitfoods.com/
https://cleaneatz.com/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I think everything happens for a reason, and we all have our unique path,” explains Dr. Julie Foucher, Physician with Wild Health and Former Crossfit Games Athlete. Always passionate about sports, Dr. Julie quickly fell in love with Crossfit while pursuing her medical degree. Understanding the correlation between fitness and well-being, Dr. Julie now practices precision medicine, helping others optimize their health.
At Wild Health clinic, Dr. Julie tries to factor in all the data about a person before creating a plan. Since every body is so distinct, it’s safe to say that different treatments work for different people. By factoring in each individual’s overall health results, Dr. Julie and her colleagues can personalize a plan that works for each person. The main focus is to find an optimal lifestyle that supports each client’s needs, rather than find a broad solution that only works for a few.
Ultimately, there is no one-size-fits-all approach to wellness. Learn more about Crossfit’s influence on Dr. Julie’s journey, defining precision medicine, and how taking care of yourself equates to self-love.
Quotes
• “I think everything happens for a reason, and we all have our unique path.” (4:28-4:31 | Dr. Julie)
• “The more data we have on a person, the more educated our guesses are about where to start and what direction to go. And the quicker we can usually get to that optimal lifestyle that supports health.” (13:20-13:31 | Dr. Julie)
• “I would hope that we'd be able to prove to insurance companies that if we can keep people healthy, it will save money overall.” (23:19-23:26 | Dr. Julie)
• “Doing some sort of exercise that adds intensity is going to help you have the greatest results.” (30:55-31:01 | Dr. Julie)
• “When you start strongly identifying with your purpose and what's most important to you, I think a lot of other health behaviors start to take care of themselves, because they become things that you really want to do, and it's from a place of loving yourself.” (45:54-46:10 | Dr. Julie)
Links
Connect with Dr. Julie Foucher:
Website | https://www.wildhealth.com/
About Dr. Julie | https://www.ifm.org/about/profile/julie-foucher-md-ms/
Instagram | https://www.instagram.com/juliefoucher/?hl=en
Pursuing Health | https://pursuing-health.com/
Pursuing Health Podcast | https://pursuinghealth.podbean.com/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“It might be uncomfortable to start, but you're probably not going to regret it after you step outside your comfort zone just a little bit,” explains host Dr. Andrew. Even though we are used to trying to make our lives easier, Dr. Andrew recognizes the benefit of living outside our comfort zone. Today, Dr. Andrew provides a helpful reminder to push your limits and allow yourself to thrive.
When you have a goal in mind, it may be challenging to start. We may feel discomfort, which may push us to quit before we get started. Dr. Andrew urges listeners to understand that anything worth doing is difficult initially but will get easier over time. If you drive yourself to do hard things and make tangible steps, you will be surprised that succeeding is not an impossible task.
It may be a struggle, but when you work outside your comfort zone, you can truly live. Learn more about how modern society was designed to make us comfortable, how to make positive steps, and why working past the discomfort brings us pride.
Quotes
• “It's a little uncomfortable to push yourself in a workout and make yourself feel uncomfortable. But after that workout is over, do you regret doing it? Almost no one does.” (3:47-4:00 | Andrew)
• “It might be uncomfortable to start, but you're probably not going to regret it after you step outside your comfort zone just a little bit. You'll probably be glad you did and look back on that and feel good about it.” (4:19-4:29 | Andrew)
• “The more I do these little things, the more they feel like little wins, and they stack on top of each other, and it's like a snowball or a domino effect in a positive direction.” (5:54-6:03 | Andrew)
• “I just want this episode to be like a reminder, or a PSA, to get out there and do hard things.” (8:31-8:39 | Andrew)
Links
Book | https://www.penguinrandomhouse.com/books/634446/the-comfort-crisis-by-michael-easter/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Human beings have been making footwear and wearing footwear for 99.9% of human history,” explains Steven Sashen, CEO of Xero Shoes. A long-time entrepreneur, Steven has never had a traditional job. After realizing he had a form problem after taking off his shoes, Steven made his own sandals, leading him to start his next venture, Xero Shoes.
For the past fifty years, the footwear industry has misled the public that there’s something wrong with our feet. These businesses are selling false outcomes to their customer base by convincing people they need arch support and cushioning to keep their feet uninjured. Our feet’s job is to gain a sense of the world around us, so natural movement footwear, like Xero shoes, is a more legitimate, performance-driven fit.
Although we’re used to wearing traditional shoes, sometimes it’s better to live life feet first. Learn more about the minimalist barefoot approach, the lies of the footwear industry, and Steven’s entrepreneurial journey.
Quotes
• “Human beings have been making footwear and wearing footwear for 99.9% of human history.” (4:28-4:34 | Steven)
• “There's a value for just wearing our shoes for everything else you're doing.” (9:08-9:11 | Steven)
• “There's no reason to have another shoe company in the world. There's enough of them unless your shoe changes people's lives.” (29:36-29:40 | Steven)
• “People put on our shoes, and they have these life-changing experiences and don't want to go back.” (32:40-32:45 | Steven)
• “Why are you listening to these big footwear brands telling you to need to put your foot in a shoe that doesn't let it move or bend and flex and feel.” (43:45-43:53 | Steven)
Links
Connect with Steven Sashen:
Website | https://xeroshoes.com/about-us/
Website | https://xeroshoes.com/
Instagram | https://www.instagram.com/xeroshoes/
Facebook | https://www.facebook.com/xeroshoes
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“There is not a one-size-fits-all return to running program or protocol,” explains host Dr. Andrew. Post-injury, it may be challenging to figure out returning to running safely. Since there is no one way to heal, Dr. Andrew lays out different ways to become a runner once again.
If you injure yourself from running, you may believe that all you need to do is rest. Although taking a break is worthwhile, it may not prevent the problem from happening again. The most important action to take if you have an injury is to get to the root of the problem and determine what you can do to be an efficient runner for the rest of your life.
No matter what your circumstance is, you can return to running post-injury. Learn more about developing an individualized training plan, rest and recovery, and how to prevent running-related injuries in the first place.
Quotes
• “There is not a one-size-fits-all return to running program or protocol. Everybody's situation is unique and different.” (3:36-3:42 | Andrew)
• “Make sure you give yourself adequate time for recovery between your runs as you build your volume back up.” (7:35-7:41 | Andrew)
• “You don't just run and then when something hurts you rest it. And then when it feels better, you go back to running, because then that same cycle is going to continue to happen.” (11:28-11:37 | Andrew)
• “Don't wait to address something that's bothering you until it gets to the point where you're forced to address it.” (14:11-14:16 | Andrew)
• “I'm in the business of trying to help people get back to the activities that they love to do and not deal with the nagging injuries that continue to plague us.” (24:04-24:12 | Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“The critical measure for foot function is toe flexor strength,” explains Dr. Emily Splichal, Podiatrist and Human Movement Specialist. As a functional podiatrist and lover of fitness, Dr. Emily holistically looks to the feet to improve one’s movement. With her minimalist footwear company Naboso, Dr. Emily strives to enhance sensory nerve function in the foot and improve lives.
According to Dr. Emily, our feet are connected to the deep core of our pelvic floor, which affects our posture, movement, and overall performance. Although traditional podiatry focuses on the mechanical side of the practice, Dr. Emily also promotes sensory solutions. Since our feet contain multiple nerves that get activated every time they touch the ground, finding feasible ways to strengthen this area is vital.
Podiatry is much more than corrective footwear, especially when you focus on functionality. Learn more about Dr. Emily’s perspective on the field, the problems with the medical system, and the benefits of toe spacers.
Quotes
• “I love feet because they connect to movement.” (3:04-3:08 | Emily)
• “Movement is my therapy. If there's stress, anxiety, a big change in life, if I go to the gym, or the studio or space and I move and I connect to my physical body again, it grounds me.” (8:56-9:10 | Emily)
• “If I have an hour, I'm going to really listen to the patient and what their concerns are.” (18:27-18:34 | Emily)
• “Your feet are very fastly connected to your deep core pelvic floor. So from a performance, movement, and posture perspective, we optimize how we control this physical body by connecting our center of mass.” (27:16-27:34 | Emily)
• “The critical measure for foot function is toe flexor strength.” (37:54-37:58 | Emily)
• “Most patients come to me because they're looking for an out-of-the-box perspective. I can treat almost everything, and people are quite surprised.” (49:27-49:38 | Emily)
Links
Connect with Dr. Emily Splichal:
Website | https://www.naboso.com/pages/founder
Website | https://www.dremilysplichal.com/
Instagram | https://www.instagram.com/thefunctionalfootdoc/
Instagram | https://www.instagram.com/naboso_technology/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“If I don't schedule my workouts into my day, then things are going to get in the way of that,” says host Dr. Andrew. With such a busy life, it’s common to believe we need to finish our other tasks before getting to workout. Recognizing that this mentality sets us up for failure, Dr. Andrew explains how to prioritize our health in feasible ways.
It’s perfectly normal to have busy calendars, but if we don’t schedule essential activities like date nights or exercise, they are less likely to happen. By digging into our weeks ahead of time and adding time slots for various tasks, we can enable ourselves to succeed. Ultimately, we need to prioritize the things that matter to us if we want to achieve our goals.
If something is important to you, you will make it happen. Learn more about the benefits of scheduling, prioritizing your workouts, and finding fulfillment in your everyday life.
Quotes
• “It's not about making money. It's not about getting people into our office over and over and over again. It's about helping people achieve the outcome they want.” (2:08-2:16 | Dr. Andrew)
• “If I don't schedule my workouts into my day, then things are going to get in the way of that, whether it's client appointments, podcast interviews, whatever it is, something's going to get in the way if I don't have that workout blocked in.” (7:26-7:39 | Dr. Andrew)
• “If it's on the calendar and has its own dedicated time slot, it is so much more likely to happen.” (9:44-9:50 | Dr. Andrew)
• “If something is important to you, it needs to become a priority. It needs to become a priority in your schedule and routine, and then you build your habits and the structure of your schedule around those things.” (12:29-12:42 | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“If we're getting good coordination between the pelvic floor and our abs, we're just going to be able to generate more power,” explains Dr. Amber Rand, PT, DPT, OTR/L, CHT, CMTPT, and Physio Room’s Women's Health Specialist. Through her own challenges with pregnancy, Dr. Amber became passionate about women’s health. At Physio Room, she helps mothers through their pregnancy journeys and educates her clients about their pelvic health.
If you’re pregnant, Dr. Amber recommends seeing a Pelvic Floor Therapist at least once per trimester. As a result, pregnant women can determine their labor and delivery prep and manage their changing bodies throughout daily activities. By learning to relax your pelvic floor, you can avoid the potential for physical damage down the road and gain dynamic control over this area of your body.
Everyone has a pelvic floor, and learning how to use it will make any recovery that much easier. Learn more about Dr. Amber’s suggestions for improving the post-partum process, how our pelvic floor works, and what to do to strengthen your bladder.
Quotes
• “If what your providers are telling you, whether that's a midwife or OB or whoever, isn't aligning with the things that you like to do, that's a really hard mental place to be.” (12:55-13:06| Dr. Amber)
• “An evaluation with a Pelvic Floor PT should also look at your body as a whole system.” (28:32-28:37| Dr. Amber)
• “We're working a lot more on relaxation and the lengthening of the pelvic floor. And once we have that length, the pelvic floor automatically becomes more efficient.” (42:05-42:18| Dr. Amber)
• “Whether it's lifting, running, or cycling, making sure the pelvic floor and the whole abdominal canister is efficiently working will avoid injury later on.” (46:40-46:54| Dr. Amber)
• “If we're getting good coordination between the pelvic floor and our abs, we're just going to be able to generate more power.” (47:56-48:04| Dr. Amber)
Links
Connect with Dr. Amber Rand
Instagram | https://www.instagram.com/amber_rand_pt/
Facebook | https://www.facebook.com/amber.mitzelfelt
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“The principle of R.I.C.E. (Rest, Ice, Compression, and Elevation) has gone by the wayside,” explains host Dr. Andrew. When we get injuries, we often assume that icing the problem is best. However, there are more modern, effective ways to care for your injury, which Dr. Andrew lays out today.
Although icing an injury can reduce inflammation or pain, it fails to promote the movement we need to heal. It may seem counterintuitive, but we do need to get our blood flowing to allow our body to do its natural processes. By incorporating active rest, compression, and elevation into your routine, you will be able to care for your injury in the most beneficial way possible.
Whether you have a sprained ankle or shoulder, there’s more to healing than R.I.C.E. Learn more about the acronym behind C.A.R.E., the importance of active rest, and why you should modify your activities instead of not moving at all.
Quotes
• “The principle of R.I.C.E. (Rest, Ice, Compression, and Elevation) has gone by the wayside.” (1:22-1:29| Dr. Andrew)
• “When we just ice, don't move, and take anti-inflammatory medications, we dampen or reduce the effect that our body goes through when trying to heal from an injury.” (6:47-7:02| Dr. Andrew)
• “Sometimes, when we take medications that block our body's natural processes, it kicks the can down the road on how long it actually takes us to recover from these things.” (7:33-7:43| Dr. Andrew)
• “Ice, at the end of the day, doesn't promote movement. It doesn't promote healing at the moment right now.” (10:24-10:31| Dr. Andrew)
Links
https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/
https://thischangedmypractice.com/move-an-injury-not-rice/
https://marathonhandbook.com/injury-recovery-rice-peace-and-love/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“The best life advice is to make yourself different. Make yourself something that's not like other people,” explains Andrew Brandt, an accomplished Sports Executive, Professor, and Executive Director of the Moorad Center for the Study of Sports Law. A leader in sports, sports law, sports policy, and more, Andrew has a true respect for the field. With his vast experiences in mind, Andrew shares how his boyhood dreams led to an incredible career.
While the Vice President of Player Finance for the Green Bay Packers, Andrew knew he needed a new challenge. He then got into running competitions and short-distance triathlons. After leaving the Packers and having separate careers at ESPN and Villanova Law School, Andrew recognized exercise's importance in his daily life. By continuously pushing his comfort zone, Andrew has found a way to take care of his physical health while fueling his professional passions.
Andrew’s most significant advice to listeners is to find their space. Learn more about the many chapters of Andrew’s career, the benefits of exercise, and the importance of self-discipline.
Quotes
• “What I tell young people all the time is find your space. And it's not necessarily the space that you're most interested in. It's like, where's the opportunity?” (7:43-7:54 | Andrew)
• “One thing that's become a non-negotiable in my schedule every day is exercise.” (17:33-17:38 | Andrew)
• “The only way you progress, whether in fitness, life, or relationships, is by pressing the uncomfortable. So that the next time you face it, you're a little better at it.” (28:07-28:22 | Andrew)
• “The best life advice is to make yourself different. Make yourself something that's not like other people.” (31:00-31:10 | Andrew)
• “In my daily life, I make sure the harder things are done first thing in the morning.” (35:31-35:36 | Andrew)
Links
Connect with Andrew Brandt:
LinkedIn | https://www.linkedin.com/in/andrew-brandt-2758757/
Website | https://www.andrew-brandt.com/
Twitter | https://twitter.com/AndrewBrandt?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor
Instagram | https://www.instagram.com/andrewbrandt2/?hl=en
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Pain does not always mean that there's significant tissue trauma that's taken place, it's a request for change,” explains host Dr. Andrew. Like all of us, Dr. Andrew understands there are times when you want to push yourself through exercise, but you have a physical issue. Today, Dr. Andrew gives tips on dealing with this, so you can still meet your performance goals.
Through his own experience with knee pain, Dr. Andrew details how he still trained without further injuring himself. Dr. Andrew got through his workout by modifying his exercises to accommodate his knees and asking another trainer to monitor his form. Although it may seem tempting to avoid exercising altogether, Dr. Andrew assures the listeners that solutions are always available.
Throughout our lives, challenges may arise that we must work through, fitness-related or not. Learn more about adapting your activity, why avoidance isn’t the answer, and how you know your body better than anyone else.
Quotes
• “Pain does not always mean that there's significant tissue trauma that's taken place, it's a request for change.” (4:07-4:13 | Dr. Andrew)
• “Don't put so much pressure on a point that you can't breathe, so your body can actually desensitize and feel that pressure as a non-threatening stimulus.” (10:44-10:54 | Dr. Andrew)
• “Nobody knows your body better than you because you live in it. You move it. You spend time with it every day. So you're the expert in your body.” (16:04-16:12 | Dr. Andrew)
• “If you have something bothering you, there are different ways to handle it.” (16:37-16:40 | Dr. Andrew)
• “Things are going to happen, but we have to adapt and not avoid situations all the time. Whether that's a difficult conversation or pain, we're going to adapt, not avoid.” (19:29-19:49 | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“The big thing is learning to take care of your body,” explains Gabe Martinez, a Leadville race series competitor. A client of Physio Room and a five-time 100-run finisher, Gabe has always been an active person. Committed to his training, Gabe shares how he overcame the physical feats of the Leadville Run and Leadman series.
Since twenty-one years old, Gabe has worked to complete multiple Leadville 100s and has learned a lot along the way. Realizing that he needed more sleep to recover, Gabe understands that you must prepare your body for the stress of marathon running. Ultimately, your body can do incredible things if you build physical resilience and discipline.
Tune into this week’s episode of The Code for a stimulating conversation on marathon racing. Learn more about the Leadman series, his creative training techniques, and the mental toughness required to finish a race.
Quotes
• “The big thing is learning to take care of your body. And by taking care of it, you can ensure it's prepared to undergo that type of stress.” (17:18-17:30 | Gabe)
• “We glorify not sleeping enough and doing that sort of thing. But I've tried to be more mindful of those things and how they impact me.” (17:44-17:59 | Gabe)
• “You're going to be tested in your day-to-day life, and how resilient are you to overcome those barriers?” (29:12-29:20 | Gabe)
• “You'll start to make mountains out of molehills during races, and I think that happens in everyday life. But the more you practice breaking those things down and putting those things into perspective, the better.” (31:36-31:52 | Gabe)
• “The more you practice discipline, the more disciplined you're going to be in other areas, and the more you practice being patient, the more patient you're going to be.” (32:48-32:55| Gabe)
Links
Connect with Gabe Martinez:
Instagram | https://www.instagram.com/gmmartinez/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Everything will be impacted by what we put in our bodies,” explains host Dr. Andrew. Like sleep and exercise, diet is crucial to peak performance. As a result, Dr. Andrew gives helpful insight into how to use food to optimize your health.
The key to nutrition is avoiding processed foods made with many ingredients. Instead, look for natural foods that are not filled with added sugar, such as fruit, meat, or vegetables. Ultimately, limiting sugary snacks and overeating will allow you to prevent inflammation in the body and help you better utilize the nutrients you’re taking in.
Tune into this week’s episode of The Code for a straightforward conversation on nutrition. Learn more about how food impacts the body, the importance of protein, and the benefits of mindful eating.
Quotes
• “What we put in our mouths is extremely important in determining or dictating what we can expect from our body, whether it’s from a performance standpoint, or just how you feel, what type of energy levels you have, how your skin feels, nails, hair. Everything will be impacted by what we put in our bodies.” (2:29-2:53 | Andrew)
• "Protein is essential for satisfying or satiating us from an appetite standpoint. Protein digests slowly in our system, making you feel full for longer.” (8:08-8:19 | Andrew)
• “We recommend eating until you're satisfied, not until you're full because there's a slight delay in when we put food into our mouth.” (16:02-16:11 | Andrew)
• “Eat real food. Shop the perimeter of the grocery stores, or the farmer's markets, or wherever you're going, and try to eat real food as much as possible.” (21:33-21:44 | Andrew)
• “Eat until you're satisfied, not really full, and you will feel so much better. And your body will thank you for it.” (22:41-22:50 | Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Functional Medicine gets to the root cause of illness,” explains Dr. Jamie Kyei-Frimpong, Medical Director of Total Vitality Colorado. A retired competitive marathon and ultra-runner, Dr. Jamie’s main passion has always been fitness. Through her own health journey, Dr. Jamie discovered functional medicine, leading her to open Total Vitality.
Due to overtraining, Dr. Jaimie started to notice that she was experiencing a slew of health issues, including weight gain and inflammation. This experience led her to seek a more holistic approach, which allowed her to discover the root of her underlying issues. Now, Dr. Jaimie opened Total Vitality, where she helps others balance their hormones and improve their life.
Tune into this week’s episode of The Code for a fascinating conversation on functional medicine. Learn more about the difference between functional medicine and going to your doctor, the power of peptides, and why providers should lead by example through a healthy lifestyle.
Quotes
• “Functional Medicine gets to the root cause of illness.” (4:31-4:34| Dr. Jamie)
• “I think it's great when we do something where we've had a personal experience because it drives our passion, but it also helps us relate to our patients. I don't like to give recommendations for things unless I've tried them.” (18:32-18:46 | Dr. Jamie)
• “There are always choices. And I think the biggest thing is advocating for yourself because that's where people get stuck in the medical system. (44:24-44:33 | Dr. Jamie)
• “When you're doing functional medicine, every case is different.” (47:33-47:37 | Dr. Jamie)
• “Everything is about trying something and building from there with lifting, changing your diet, anything. It's just about taking those baby steps. And you'll never learn if you don't work on implementing it into your life.” (57:05-57:21 | Dr. Jamie)
Links
Connect with Dr. Jamie Kyei-Frimpong:
LinkedIn | https://www.linkedin.com/in/jamie-kyei-frimpong-dnp-fnp-bc-ifmcp-5b81835b/
Instagram | https://www.instagram.com/jamiekyeinp/
Total Vitality Instagram | https://www.instagram.com/totalvitalitycolorado/
Website | https://totalvitalitycolorado.com/
Facebook | https://www.facebook.com/jamie.kyei
Total Vitality Facebook| https://www.facebook.com/totalvitalitycolorado
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
On this episode of The Code, Dr. Andrew Fix walks us through three easily implementable changes we can make to improve the quality of our sleep. They include making your sleep area as dark and quiet as possible (including cutting down on screen time), keeping the bedroom cool, and avoiding caffeine and alcohol past a certain hour. He offers tips on products for cooling, light blocking, and noise cancelation, as well as tips for balancing a social life with quality sleep.
Everyone has varying schedules, spouses or kids whose needs vary, and lives that don’t always go according to plan. Still, as much consistency as possible is key. Committing to a sleep schedule, including on the weekend, is the first step in getting quality–which is far more important than quantity– sleep.
Join Dr. Andrew to learn what times Dr. Andrew recommends sleeping and waking, what the optimal temperature in the bedroom should be, and the book by Dr. Matthew Walker that inspired this episode.
Quotes
• “Instead of trying to implement 15 different ideas, what if I just wanted to focus on one or two, which ones should I focus on that are going to have the biggest impact on my sleep.” (2:36-2:46 | Dr. Andrew)
• “I chose these three because they’re ones that are, for the most part, totally within your control, (3:52-3:57 | Dr. Andrew)
• “Every moment that I spend in bed, I’m not actually sleeping. I’m spending a portion of that time sleeping, but not the whole time.” (6:15-6:22 | Dr. Andrew)
• “We’re not talking about helping you feel drowsy at night. A lot of people feel like if they have a nightcap, it helps them fall asleep. We’re talking about increasing the quality of sleep that you get.” (11:46-11:54 | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I have a lot of skills from my sports experience that can help people,” explains Kristin Jones, Elite Speed, Sports Performance Specialist. A life-long athlete from Colorado, Kristin started a grassroots effort to help others stay active during the pandemic with her business, The Fit & Fuel Youth Training Program. With a passion for fitness professionally and personally, Kristin’s mission is to help others get stronger, faster, and more consistent in their daily lives.
During the pandemic, Kristin saw a surge of people feeling unmotivated to exercise and spending too much time drinking wine and watching Netflix. Realizing her athletic skills and experience could be of service, Kristen worked to get people training not only for their physical, but mental health too. Ultimately, Kristin stresses the importance of building a sports foundation because it’s impossible to get desired results without that.
Tune into this week’s episode of The Code for an exciting conversation on seizing opportunities. Learn more about Kristin’s athletic and career journey, why you should have kids take ownership of their training, and the components of a quality warm-up program.
Quotes
• “If you're not here focused and putting your effort into this mentally and physically, you will not perform well.” (10:22-10:29) | Kristin)
• “I have a lot of skills from my sports experience that can help people.” (14:01-14:07) | Kristin)
• “If you're not sleeping well, eating well, and taking care of yourself at a foundational level, all the recovery tools in the world will not help you. That's secondary.” (26:03-26:16) | Kristin)
• “If you want to become a better athlete, surround yourself with great athletes.” (43:08-43:12) | Kristin)
• “Pain doesn't have to be normal. You don't have to live with pain. It just takes work.” (54:39-54:45) | Kristin)
Links
Connect with Kristin Jones:
https://www.instagram.com/kristinjones_22/
https://fitandfuel.godaddysites.com
https://elitespeedsp.com
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I like to assess the person first so that I don't let the findings in an MRI cloud my judgment on what I think I'm seeing,” explains host Dr. Andrew. When people are not feeling great in their bodies, they often wonder if they should see a physical therapist or get an MRI first. With this in mind, Dr. Andrew explains how images aren’t always the primary factor in physical therapists’ treatment plans.
When Dr. Andrew meets with a patient, he assesses the source of their discomfort straight on, regardless of what the MRI says. Although imaging can be helpful, getting an X-ray before seeing a physical therapist is often not beneficial to patients as many doctors fail to explain the MRI. Before getting an MRI, it’s important to see a physical therapist first, because healthcare should treat human beings, not images.
Tune into this week’s episode of The Code for an engaging conversation on treating humans, not the diagnoses. Learn more about imaging vs. physical therapy, why Dr. Andrew doesn’t always need an X-ray to assess a patient, and how unnecessary MRIs can lead to irresponsible healthcare.
Quotes
• “In healthcare, we treat human beings. We shouldn't be treating images, diagnoses listed on a computer, or somebody's chart.” (1:57-2:09 | Andrew)
• “I like to assess the person first so that I don't let the findings in an MRI cloud my judgment on what I think I'm seeing.” (4:07-4:14 | Andrew)
• “Providers, like myself and the rest of our team here at Physio Room, are trained to assess what's going on clinically, and then pick out what we call yellow and red flags.” (6:52-7:04 | Andrew)
• “You're a human being. You're not a diagnosis. You're not what an image shows. And that's how we should be treating you in the healthcare industry.” (12:59-13:08 | Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“My sweet spot is working with folks who have had really complex gut and autoimmune issues and figuring out how to fix that,” explains Robb Wolf, Author, Lead Expert in Paleolithic Nutrition, and Founder of LMNT. Growing up, Robb was always interested in health and human performance. Now, he works with people who have struggled with standard medical intervention to improve their lifestyle and overall health.
Having gut issues himself, Robb was personally invested in discovering the perfect diet for peak human performance. Through trial and error, he learned about the critical importance of sodium, which led him to create the electrolyte-drink mix, LMNT. Robb’s goal is to educate the public on proper nutrition to ensure people can lead healthier and happier lives.
Tune into this week’s episode of The Code for a fascinating conversation on a salty diet. Learn more about the ancestral diet, why we need electrolytes to function, and how to address the root cause of your health issues.
Quotes
• “My sweet spot is working with folks who have had really complex gut and autoimmune issues and figuring out how to fix that.” (5:40-5:53 | Robb)
• “The person that is a perfect fit for me. They've run the gauntlet of standard medical intervention, but they're still not where they want to be with health. And that is the center of the bullseye for me with the folks I bond with best.” (6:04 - 6:20 | Robb)
• “It's fairly obvious at this point that the first signs of electrolyte imbalance are diminished fine motor skills, brain fog, and neurological fatigue.” (36:08 - 36:20 | Robb)
• “You have the basic nutrient density, like how much vitamins, minerals, essential nutrients are in the food. But any given food, depending on how its prepared and what things are in it, it may be more or less accessible to our bodies.” (44:08 - 44:25 | Robb)
• “We must create space for people to push back against the dominant narrative. And sometimes, they're going to be wrong. But once we have decided we have it all figured out, we have died as a culture. That is the end of the development of exploring the truth.” (1:00:57 - 1:01:17 | Robb)
Links
Connect with Robb Wolf:
https://drinklmnt.com/
https://drinklmnt.com/pages/robb-wolf
https://elizabeth@robbwolf.com
https://robbwolf.com/media
https://www.instagram.com/drinklmnt
https://linkin.bio/drinklmnt
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Are you letting the thoughts and opinions of somebody else stop you from doing things that you enjoy?” asks host Dr. Andrew. If you’re a person who is passionate about self-development, then it’s vital to surround yourself with the right people. Today, Dr. Andrew stresses the importance of spending time with positive influences who encourage you to lead a healthier lifestyle and chase your goals.
As Dr. Andrew has gotten older, the more he’s realized the value in having relationships that contribute to stress management and challenge you to be better and better. If you have people in your life who prohibit your progress, it’s ok to rethink who you see on a day-to-day basis. Of course you should keep the relationships that matter, but allow yourself to have the daily influences needed to grow.
Tune into this week’s episode of The Code for a direct conversation on the power of positive influences. Learn more about limiting negative relationships, the benefit of friends who challenge you, and why you have to prioritize your needs first.
Quotes
• “Are you letting the thoughts and opinions of somebody else stop you from doing things that you enjoy? That brings you enjoyment, satisfaction, and gratitude?” (4:05-4:20) | Dr. Andrew)
• “There's always going to be things that aren't supporting you. First and foremost, you've got to take care of yourself.” (5:37-5:46) | Dr. Andrew)
• “Surround yourself with the people who push you out of your comfort zone and don't let you just coast by.” (7:57-8:03) | Dr. Andrew)
• “As everybody grows and matures, our relationships grow, change, and evolve. And maybe some get stronger or some get weaker, because people are just going in different directions. And that's okay. It's not right or wrong. It's just being at different points in our life compared to different people.” (9:36-10:02) | Dr. Andrew)
• “The more we can all support one another in the different endeavors that we're trying to do, the better off we're all going to be.” (10:03-10:12) | Dr. Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
https://thriveglobal.com/stories/the-power-of-surrounding-yourself-with-the-right-people/
Podcast production and show notes provided by HiveCast.fm
“Why not go back and do it better? That was really my mindset. I can do so much better,” says Becki Lynn Bauer, Marathon Runner. A runner since middle school, Becki Lynn has always loved this low-barrier sport. Now, Becki Lynn has run multiple marathons and advises listeners on how to get into a high-performance mindset.
As a serial marathon runner, Becki Lynn knows all the tricks of the trade. Between consistent training, proper hydration, and even the right footwear, there are lots of aspects to endurance running. Although it may seem tempting to miss a training session or ease up on nutrition, if accomplishing this goal is important to you, you will be able to dig deep enough to succeed.
Tune into this week’s episode of The Code for a motivating conversation on running toward your goals. Learn more about Becki Lynn’s athletic journey, all the factors of marathon preparation, and how to have the right mind-set before a run.
Quotes
• “It's all about movement. It's just correcting incorrect patterns.” (13:47 - 13:52 | Becki Lynn)
• “Why not go back and do it better? That was really my mindset. I can do so much better.” (17:16 - 17:20 | Becki Lynn)
• “Your body shuts down at a certain point. And it tells you “Hey, white flag. I'm done right now.” So having sleep is definitely important.” (41:52 - 42:02 | Becki Lynn)
• “I've worked so hard, but everyone works hard. We all qualify ourselves.” (48:46 - 48:51| Becki Lynn)
• “Don't give up hope. If that's your goal, don't give it up.” (51:54 - 51:58 | Becki Lynn)
• “I commit. I won't quit. Dig deep. And then, you find something that you didn't know existed.” (53:18 - 53:27 | Becki Lynn)
Links
Connect with Becki Lynn Bauer:
Instagram | https://www.instagram.com/beck262/
Facebook | https://www.facebook.com/becki.lynn1
Western States ® 100-Mile Endurance Run | https://www.wser.org/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“You'll never get to the outcome if you don't at least start the process,” explains host Dr. Andrew. Often we wait for conditions to be perfect before starting our goals. Today, Dr. Andrew discusses the importance of working toward whatever you desire, understanding that “the right time” may never come.
Dr. Andrew understands that obstacles are inevitable. Although it may seem like everything has to be in order to achieve your goals, whether personal or physical, you may paralyze yourself by constantly waiting. Instead, Dr. Andrew encourages you to take steps now because you can always adjust things later. By reminding yourself that it’s ok to make mistakes, you can make tangible changes to gain your ideal life.
Tune into this week’s episode of The Code for a direct conversation on choosing progress over perfection. Learn more about Dr. Andrew’s slow start in starting The Code, building resilience, and how there is always the opportunity to grow.
Quotes
• “As long as you start taking steps to move you toward where you want to go, you can course-correct and improve your process along the way.” (3:12 - 3:20 | Andrew)
• “You'll never get to the outcome if you don't at least start the process.” (3:23 - 3:27 | Andrew)
• “The timing, environment, or the situation may never be perfect.” (6:17 - 6:23 | Andrew)
• “At the end of the day, it's okay to make mistakes. People will forgive you.” (11:15 - 11:22 | Andrew)
• “Human beings, we're not perfect. And no one should expect us to be.” (11:51 - 11:56 | Andrew)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“When you give kids the right education, success can happen,” says Bill Stahl, Running Coach and Podcaster. Not a high school athlete himself, Bill first ran in college and quickly got the running bug. Since then, he has coached everywhere, from small to big schools to working with adults, proving that anyone can be a runner.
With a career of coaching kids, Bill is well aware of young people's challenges today. Complicated schedules, too much access to junk food, and non-committed parents are all factors that prohibit kids from being present with their training. However, Bill reminds the listeners that if you incorporate running into your lifestyle, no matter what you’re doing, you will be able to not only avoid injury, but succeed.
Tune into this week’s episode of The Code for a stimulating conversation on the commitment to run. Learn more about Bill's running journey, the most significant issues with kids today, and how to make training part of your lifestyle.
Quotes
• “To me, the biggest issue with kids these days is how busy they are. They have so many things going on. And so many conflicting schedules.” (16:53 - 17:03 | Bill)
• “People in this country don't spend enough time thinking about, “What do I need as fuel?” instead of what's convenient.” (27:57 - 28:03 | Bill)
• “When you give kids the right education, success can happen.” (28:31 - 28:37 | Bill)
• “Until you develop the running lifestyle, you're going to go out and get hurt. You're going to quit. And it's the same thing as quitting your weight loss program. Until you do what you need to do, you're not going to be able to run successfully and long term.” (34:25 - 34:44 | Bill)
• “All the other extraneous things you can't affect, you got to put a fence around it. And I just tell kids, you got to focus on this workout right now. That's the only way to succeed in that workout.” (49:51 - 49:02 | Bill)
Links
Bill Stahl Podcast | https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zb3VuZGNsb3VkLmNvbS91c2Vycy9zb3VuZGNsb3VkOnVzZXJzOjMwNzU1NDYzMy9zb3VuZHMucnNz?sa=X&ved=0CAkQlvsGahcKEwiw8ZaIn_T3AhUAAAAAHQAAAAAQAQ&hl=en
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“It's important to have outcome goals,” explains host Dr. Andrew. Whether you’re trying to lose or gain weight, many people have specific objectives around their health. Understanding the difficulty of consistency, Dr. Andrew deep dives into how to stay the course and get results.
If losing weight before an event is your intention, it’s essential to take steps to get there. By achieving mini-goals every day, like eating more vegetables or getting more sleep, Dr. Andrew assures the listeners that their desires are possible. Although it may seem challenging to make healthy changes daily, finding easy ways to be consistent will lead to your success.
Tune into this week’s episode of The Code for a helpful reminder on trusting the process. Learn more about the difference between an outcome goal and a process goal, the importance of forming daily habits, and how the adventure is in the journey.
Quotes
• “It's important to have outcome goals.” [Andrew] (1:16 - 1:19)
• “You have to put in the building blocks and put the little steps in place to get there.” [Andrew] (1:50 - 1:55)
• “The way that I like to use these process versus outcome goals is by having both. I think it's important to have the outcome goal that's going to point you in the right direction that you're hoping to head. But how you're going to get there is the process goals. So I like to set the process goals to help me achieve the outcome goal.” [Andrew] (3:12 - 3:32)
• “The magic is in the process.” [Andrew] (6:52 - 6:54)
• “Process goals help you develop habits. And when you develop habits that serve you, your outcome goals will happen.” [Andrew] (7:50 - 7:58)
• “I would encourage you to trust the process. Do the things every day or every week that will help you accomplish the end goal that you want. And I will bet you you'll see success.” [Andrew] (9:40 - 9:51)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
https://jamesclear.com/atomic-habits
Podcast production and show notes provided by HiveCast.fm
“The shoe isn't a magic shoe. All it's doing is replicating the barefoot condition. That's evolved into our mission today,” explains Asher Clark, Co-Founder & Chief Design Officer at Vivobarefoot. Asher always enjoyed a health-related culture and creating a functional footwear brand was a natural fit. With Vivobarefoot, Asher aims to reproduce the regenerative barefoot condition, aiding his customer’s physical health worldwide.
Wearing typical shoes can cause your feet to adapt to the shape of the shoes themselves. To counteract that and maintain your feet’s natural state, wearing shoes that biomechanically compliment the foot is critical. Although the shoe industry convinces people they need arch support and fancy cushioning, specific stressors actually strengthen the feet. With this in mind, Asher seeks to change the narrative around our footwear, improving the industry as a whole.
Tune into this week’s episode of The Code for a fascinating conversation on Vivobarefoot. Learn more about Asher’s involvement with the company, the truth behind arch support, and how Asher uses his platform to promote natural health.
Quotes
• “The shoe isn't a magic shoe. All it's doing is replicating the barefoot condition. That's evolved into our mission today.” [Asher] (5:06 - 5:19)
• “You don't need arch support. You don't need thick cushioning because you've got springs and energy return built-in. You don't need all that stuff.” [Asher] (22:48 - 23:00)
• “You really got to walk before you can run. So depending on where you are on that journey, you got to build up without cushioning.” [Asher] (31:55 - 32:07)
• “There's no secret sauce. All we're trying to do is make as little footwear as possible to get you back to the perfect condition.” [Asher] (36:05 - 36:12)
• “We're on a mission to make the perfect footwear, perfect for feet and ultimately perfect for the planet.” [Asher] (39:04 - 39:13)
Links
Connect with Asher Clark:
Websites | https://www.vivobarefoot.com/us/
https://www.vivobarefoot.com/us/vivohealth
https://www.revivo.com/
Facebook | https://www.facebook.com/Vivobarefoo
Instagram | https://www.instagram.com/vivobarefoot/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“The more decisions you have to make, the harder it is to make healthy decisions over and over again,” explains host Dr. Andrew. Dr. Andrew understands the difficulty in creating consistent healthy routines. By breaking down easy ways to utilize our environment, Dr. Andrew helps bypass the guesswork that holds us back.
The key to overcoming willpower, is to focus on improving your circumstances. If you struggle to eat healthily, meal prep. If your days are unpredictable, work out in the morning. Avoid restaurants and parties that derail your progress. Ultimately, Dr. Andrew encourages the listeners to self-reflect and make tangible changes that allow them to achieve their goals.
Tune into this week’s episode of The Code for an impactful conversation about setting yourself up for success. Learn more about decision fatigue, how morning workouts relate to consistency, and the benefit of surrounding yourself with positive influences.
Quotes
• “If you're prepping your food in advance, so that you're taking more of the guesswork out of what your meals are going to be throughout the week, you are much more likely to stick to whatever your dietary plan is for that week.” (2:22 - 2:34)
• “The more decisions you have to make, the harder it is to make healthy decisions over and over again. If you can set your environment up so that those decisions aren't really there, you're going to be so much better off.” (3:47 - 4:00)
• “We keep the consistency going by setting our environment up for achieving our goals.” (6:58 - 7:04)
• “If you can set your environment up in a way that you're going to be able to do the things that you need to do easily, the better off you're going to be.” (9:13 - 9:22)
• “Your willpower is like a muscle, and eventually, it's going to fatigue. And you want to be able to fall back on your environment when you need to.” (15:33 - 15:39)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
https://www.inc.com/benjamin-p-hardy/why-willpower-is-less-important-to-success-than-you-think.html
Podcast production and show notes provided by HiveCast.fm
“I can use my own self-exploration to become a better tool for my clients,” explains Lauren Goldberg, MSW, LCSW, and SEP-in-Training. Lauren initially thought she wanted to be a nurse but quickly realized she wanted to assist people with their emotional health. Now, Lauren runs her private practice, where she helps adults improve their well-being through psychotherapy.
Lauren is constantly reflecting on her work with clients to enable her growth in the psychotherapy field. As a therapist, she recognizes that she needs to do self-work to guide others through their mental health journeys. By working through her own experiences with anxiety and attachment patterns, Lauren can apply her expanding knowledge of mental health to better the lives of her clients.
Tune into this week’s episode of The Code for a demystifying conversation about psychotherapy. Learn more about Lauren’s commitment to personal growth, the benefits of Somatic Experiencing Therapy, and her mission to destigmatize mental health treatments.
Quotes
• “As therapists, our personal work is very congruent with our work with clients. So, I use my own self-exploration to become a better tool for my clients” (10:53 - 11:20)
• “If I don't have an understanding of what's going on in my body with my nervous system, it is much harder for me to sit with a client and be able to attune to them and understand what's going on.” (13:16 - 13:29)
• “What I don't do is tell people what they should do. I don't give advice. It's a very open-ended dialogue. I do a lot of educating, particularly about the nervous system. But I think for any good therapist, you're doing a lot of educating about why one is now doing things the way that they're doing based on their history.” (26:51 - 27:18)
• “The things that are your greatest assets can also be your biggest challenges.” (36:10 - 36:15)
• “When you're not in a crisis is the best time to go to therapy because you can explore some deeper things.” (44:15 - 44:23)
• “If you've tried therapy before and it did not feel like a good fit, please try again. It truly is like dating. You have to figure out who's a good fit for you.” (49:51 - 50:02)
Links
Connect with Lauren Goldberg:
Website: https://securebasementalhealth.com/
Instagram: https://www.instagram.com/lnharrington/
Facebook: https://www.facebook.com/lauren.goldberg.3958
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Having real numbers and real deadlines for your goals is more effective for helping you stay on track,” explains host Andrew. Oftentimes we set unrealistic goals for ourselves and then struggle when obstacles come our way. To combat self-sabotage, Andrew breaks down easy ways to stay on track and ensure that we set ourselves up for success.
Whether your goal is weight loss, weight gain, or anything else, setting up realistic goals for yourself is crucial. It may be nice to dream big, but if you don’t start small with achievable deadlines along the way, you may be setting yourself up for failure. But if you take your ultimate goal and work backward, you can find measurable ways of tracking your progress that will get you on the right track.
Tune into this week’s episode of The Code for a helpful conversation about setting goals. Learn more about the acronym behind S.M.A.R.T. goals, why you need a “why” behind your objective, and how to create reasonable deadlines.
Quotes
• “Having real numbers and real deadlines for your goals is more effective for helping you stay on track.” (4:30 - 4:38)
• “Don't forget about any obstacles and hurdles that come along the way. And I'm not telling you to sandbag your goals, not do challenging things, and not dream big. But doing small bite-sized chunks is much more effective than trying to take over the world overnight.” (6:24 - 6:42)
• “In the next 90 days, what are you going to accomplish that's going to set you on the trajectory to reach that ultimate goal?” (9:59 - 10:08)
• “If we're shooting for some goal, and we're one or two degrees off over a long period of time, that's going to drastically impact how likely we are to achieve that goal.” (12:29 - 12:40)
• “We're about results. We're about progress. We're about taking little steps of improvement every day, every week, and every month to push you in the direction of your goals.” (13:29 - 13:39)
Links:
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
https://www.oberlo.com/blog/smart-goal-examples
Podcast production and show notes provided by HiveCast.fm
“There's a need and an interest for youth running programs,” says Simon Escorcia, Running Coach. At age 27, Simon jumped right into running the Denver Marathon, despite never running one before and having shin pain. Although he may have done too much at once, this experience motivated Simon to keep running, eventually leading him to start a youth running club: The Colorado Coyotes.
Simon has noticed that it’s not the school’s top runners who train year-round who get injured. The kids who get hurt are the ones who stop running during the winter months or take other cross-country hiatuses. Through youth running clubs, runners can take on more challenging physical workloads that better prepare them for high school and beyond. Although Simon recognizes that natural ability can earn you a spot on the team, it truly takes consistency to excel.
Tune into this week’s episode of The Code for a stimulating conversation on youth running clubs. Learn more about what motivated Simon to start the Colorado Coyotes, how organized sports support developmental growth, and why teenage athletes are better now than ever.
Quotes
• “There's a need and an interest for youth running programs.” (12:21 - 12:25)
• “One of our objectives is to prepare kids who want to run high school cross country. We want to get them there to compete for a varsity spot their freshman year so that they can handle the workloads, and it's not a big shock to them.” (12:54 - 13:10)
• “If you have the natural ability, you can still excel at running, but whether or not it puts you in an optimal position, that's up for debate.” (16:48 - 16:57)
• “The information is out there. If you want to be a better coach, you just have to go out there and consume it because most people are very open.” (30:15 - 30:22)
• “Colorado produces an insane amount of cross country talent. We have a great endurance community here. So, for Colorado not being a popular state, we produce a lot of talent.” (43:06 - 43:22)
Links
Connect with Simon Escorcia:
Website | https://coloradocoyotes.com/
Simon Facebook | https://www.facebook.com/senorescorcia
Colorado Coyotes Facebook | https://www.facebook.com/coloradocoyotes
Colorado Coyotes Instagram | https://www.instagram.com/coloradocoyotesxc/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“Strength training should be part of everybody's routine,” says host Dr. Andrew Fix. Outside of sleep and diet, strength training is one of the most productive activities you can do for your body. Although it can be challenging to know where to get started, Dr. Andrew breaks down the little things you can do to incorporate strength training into your everyday routine.
Dr. Andrew understands that many people feel that regular exercise is impossible to make time for and too tricky for them to do. However, there are many easy ways to build strength that are highly effective. You can make fitness a big part of your life without ever stepping foot in the gym by simply squatting to pick something up or lunging on your way to the car. Whether your goals or to lose weight, gain weight, or just feel better, if you make time to be consistent, you will accomplish your goals.
Tune into this week’s episode of The Code for a comprehensive guide to building strength. Learn more about the vital components of strength training, proper gym etiquette, and how you can create a fitness plan that replicates the demands of your daily life.
Quotes
• “I spend a lot of time talking to people who don't exercise. And it's simply just because they don't think they know what to do.” (1:07 - 1:17)
• “Whether your goals are weight loss, weight gain, to look better, feel better, or just to be stronger, strength training should be part of everybody's routine.” (1:41 - 1:53)
• “The code to strength training is just in your fitness routine. You need to replicate the demands of the activities that you do in daily life.” (6:38 - 6:47)
• “There's nothing stupid about strength training, but we can make it very simple to make it very easy to accomplish and be consistent with it. And consistency is what's going to lead to the results.” (9:44 - 9:54)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“We as humans are these great, wonderful, giant puzzles and we're just trying to put all the puzzle pieces together,” says Meghann Feldman, CEO, and Founder of Trivida Functional Medicine, co-founded with her husband and fellow guest Corey Feldman. Both Meghann and Corey have bonded over their desire to help people dismissed by the medical community. Through their work, Meghann and Corey improve their clients' health by getting to the root of the problem and putting the pieces together to find tangible solutions.
It’s common for many to suffer from chronic fatigue, gut issues, hormone imbalances, and other auto-immune issues. Still, many doctors focus on masking symptoms rather than stopping them. Meghann and Corey want to assure listeners that problem solvers are out there and they want to rid patients of any ailments holding them back. Through understanding their clients' backgrounds and creating lifestyle plans, Meghann and Corey empower their clients to take control of their lives.
Tune into this week’s episode of The Code for a reassuring conversation on solving our chronic health issues. Learn more about Meghann and Corey’s inspiration behind Trivida Functional Medicine, the benefits of a medical discovery call, and how there is always hope to lead healthier lives.
Quotes
• “Women's health is such an underserved market. And so many women are just dismissed in our traditional medical community.” (2:46 - 2:54) Meghann]
• “Functional medicine restores communication in the body through hormones, gut health, and all these other things.” (11:44 - 11:50) Corey]
• “Traditional medicine, doctors, PAs, nurse practitioners, and nurses don't have any ill will. They want to help people, but they're stuck in a system that has handcuffed them. They only have so far they can go.” (15:53 - 16:15) Meghann]
• “It's my job to figure this person out as a whole, and you can't do that in seven minutes. And you can't do that in a day or two. It takes time.” (26:03 - 26:12) Corey]
• “It's about putting the puzzle pieces together. We as humans are these great, wonderful, giant puzzles, and we're just trying to put all the puzzle pieces together.” (26:25 - 26:35) Meghann]
• “All I ask is that you move your body, whether it's dance, yoga, Pilates, hiking, walking, whatever it is, just move your body and don't be stagnant.” (36:29 - 36:38) Corey]
Links
Website | https://trividafunctionalmedicine.com/
Instagram | https://www.instagram.com/trividahealth/
Facebook | https://www.facebook.com/TrividaHealth
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Many people are confused about what physical therapy actually entails. Passionate about his practice, Dr. Andrew wants to clear up misconceptions by discussing the true definition of physical therapy and what you should expect from your provider.
When people think of “physical therapy,” they may assume that it means massages, hands-on techniques, or exercises. However, Dr. Andrew explains that true physical therapy is when you, alongside your provider, form a feasible plan that can help you achieve your goals. Ultimately, Dr. Andrew wants his listeners to know that physical therapy is a process meant to help you better manage your body and improve your quality of life.
Tune into this week’s episode of The Code for a revealing conversation on the code to physical therapy. Learn more about what physical therapy is not, how to define proper physical therapy care, and why Dr. Andrew focuses on improving his clients’ peak performance in addition to pain management.
Quotes
• “Physical therapy is not the modalities used in the office or the treatment plan. Physical therapy is not dry needling. Physical therapy is not massage or hands-on techniques, adjustments, or exercise. That's not what physical therapy is.” (1:57 - 2:19)
• “What should happen in physical therapy or rehab is you should learn how to manage your body in the future.” (5:56 - 6:02)
• “The goal for us is not to get out of pain, but to improve our function, but you're going to be in less pain as a side-effect of that.” (7:03 - 7:12)
• “Physical therapy is the process. You are the person that has a plan to help you. You're the hero of the story.” (8:52 - 9:03)
• “If you're going to physical therapy, make sure you have a plan. Figure that out with a provider. It's just as much your responsibility as it is theirs. You need to know where you're going to get there.” (10:14 - 10:25)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I kind of fell into the world of Neurofeedback and immersed myself and just fell deeply in love with the changes that we can get in the brain through an electrical level,” says Sarah Murphy, a Neurofeedback Specialist. Five years ago, Sarah discovered the Neurofeedback world and found her passion. First starting her career in the addiction and recovery space, Sarah found her niche advancing people’s peak performance from helping clients manage their stress to dealing with sleep disorders.
Through the evidence-based neurofeedback approach, Resilience Code Sarah helps high-level professionals and athletes maximize their work and athletic performances. Through retraining the mind to combat various mental illnesses and anxieties, anyone can move past the hang-ups hindering their success. Although we live in a society that encourages us to spread ourselves thin, Sarah understands the importance of reaching out to your community and asking for the help you need to meet your potential.
Tune into this week’s episode of The Code for a fascinating conversation on harnessing the brain’s power. Learn more about how Sarah fell into the Neurofeedback world, how Neurofeedback maximizes performance and why you should always ask for help when you need it.
Quotes
• “I kind of fell into the world of Neurofeedback and immersed myself and just fell deeply in love with the changes that we can get in the brain through an electrical level.” (01:23 - 1:33)
• “When the brain is constantly being hyper wound because it's not caught up on sleep, it goes into this fight or flight aspect. That's when we see some of the mental illnesses we see today: rumination, overthinking, depression, and PTSD.” (10:55 - 11:10)
• “Our goal here at Resilience Code is to cater to that peak performance mindset to support, clarify, improve client's ability to fall asleep, and get effective sleep.” (19:28 - 19:40)
• “There's the victim mentality, and there's not. If you want to build a skyscraper, you have every opportunity to do that. If you want to rebuild a five-story building, you have every opportunity to do that. If you don't want to rebuild, you also have the opportunity. Neurofeedback allows people to see the skyscraper and reach for it.” (34:20 - 34:37)
• “I would say within the scope of Neurofeedback, I see a lot of people trying to do it on their own. In my opinion, our society caters to people suffocating themselves by trying to be it all to themselves. We were put on this earth to be a community. So, opening your arms and allowing people to see what's going on for you and allowing them to allow yourself to be vulnerable, but also allowing to yourself to ask for help.” (36:26 - 36:29)
Links
Connect with Sarah Murphy
https://www.braincodecenters.com/
https://www.instagram.com/neuroninjasarah/
https://www.instagram.com/resiliencecode/
https://www.instagram.com/braincodecenters/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“The more you can focus on your sleep beforehand, the better off you will be on your trip, ” explains host Dr. Andrew. Travel is a big part of our lives, whether for work or pleasure. Although it may be challenging to focus on your health and fitness when you’re on the go, Dr. Andrew gives valuable tips that demonstrate how taking care of yourself is possible, no matter where you are.
When traveling, Dr. Andrew understands that making less-than-healthy decisions can be tempting. Although it may seem fine to order a drink on a plane or buy a doughnut at a gas station, what we put in our bodies on travel days can have adverse effects such as dehydration and energy dips. However, there are better choices we can make, such as drinking water or doing airport yoga, that will maximize your health and leave you feeling better throughout your trip.
Tune into this week’s episode of The Code for a helpful conversation on optimizing your health around your travel schedule. Learn more about the ways to prevent jet lag, the importance of hydrating on a plane, and how a fitness routine is possible whether you’re at the airport or on the road.
Quotes
• “The more you can focus on your sleep beforehand, the better off you will be on your trip, and the more productive your trip will be. Whether it’s a vacation or a business trip, your body will feel better.” (3:30 - 3:42)
• “Make sure you're hydrating with adequate water intake and getting electrolytes with that water. Something that has a good ratio of sodium, potassium, and magnesium when you're traveling can be very helpful in helping your body feel hydrated. Especially if you're traveling for anything to do with athletics or exercise.” (9:23 - 9:46)
• “We know stress is one thing that negatively impacts our health. And if we can manage it appropriately, we’re going to be better off in the long run.” (18:32 - 18:40)
• “You don't have to worry about what everyone else is doing. You just have to worry about what you need, what will make you feel better, and what will set you up for success because it's your traveling. It's your life.” (21:02 - 21:13)
• “Control the controllable. Do what you need to do to make yourself feel better.” (21:53 - 21:57)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“When you start doing stuff that is physically demanding with other people, it creates a bond that is hugely powerful,” says Tristan Mitchell, Owner, Manager & Coach of the Lions Den Gym. Tristan first got into fitness in high school when he got a manual labor job and realized he needed to work on his strength. After living a consistently active lifestyle, complete with lifting and running, Tristan recognized how mentorship led to his community-focused fitness career.
Tristan understands that people need to feel comfortable when improving their athletic performance. By fostering a gym environment where clients can feel like they are part of the same “pride,” they feel welcomed no matter where they are on their fitness journey. As Lions Den continues to grow and expand, Tristan focuses on the quality of the gym experience to ensure that clients maintain their fitness training and lead healthier lives.
Tune into this week’s episode of The Code for an inspiring conversation on the start of Lions Den. Learn more about the importance of community, the acronym behind the gym’s name, and why movement is the center of Tristan’s fitness approach.
Quotes
• “When you start doing stuff that is physically demanding with other people, it creates a bond that is hugely powerful.” (9:07 - 9:18)
• “I just think life is in so many ways about surrounding yourself with the right people. It opens the doors for the opportunity to feel more comfortable taking some risk.” (21:02 - 21:15)
• “We're going to challenge the quality of movement function through various ways, and that's part of building overall strength and overall fitness.” (31:26 - 31:36)
• “Our goal is to balance things where we're providing high-quality training, but not necessarily trying to bog people down into not exercising or overthinking.” (32:28 - 32:46)
Links: Website | https://www.lionsdensmp.com/
Instagram | https://www.instagram.com/
Facebook | https://www.facebook.com/LionsDenSMP
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“The more stress the body is under, the lower the capacity it is to recover from the training that you did,” says host Dr. Andrew Fix. Today, Dr. Andrew discusses how to optimize your recovery time to maximize your fitness results. By going through Dr. Marc Bubbs’ Peak: The New Science of Athletic Performance That is Revolutionizing Sports, Dr. Andrew gives insight into eliminating stresses that hinder your performance.
A big part of sports recovery is knowing where to focus your time. Without sufficient rest and proper nutrition, it would be difficult to recoup mentally and physically from athletic training. With this in mind, Dr. Andrew explores Dr. Bubbs’ Recovery Pyramid and how his audience can utilize it to their advantage. Although the uncertainty of life can prevent us from centering on our recovery, Dr. Andrew demonstrates that caring for our bodies is possible.
Tune into this week’s episode of The Code for a valuable conversation on sports recovery. Learn more about defining “recovery” from training, the side-effects of stress on the body, and the importance of getting adequate sleep.
Quotes
• “With adequate recovery, athletes or anyone else is going to be able to withstand the demands and the stress load that's put on the body from training and positively adapt to that.” (3:54 - 4:07)
• “The more stress the body is under, the lower the capacity to recover from the training that you did.” (10:28 - 10:36)
• “If you're not getting enough sleep, no number of ice baths are going to make up for that. You could get a massage every single day, but if you're sleeping four hours a night, it's just a waste of money.” (14:22 - 14:35)
• “If you're putting in the work, and you're just not seeing any gains from that, it may be an indicator that your body is a little worn down.” (24:48 - 25:58)
• “We want you guys to be pushing your bodies. We want you guys to be training. We want you guys to be enjoying the exercise and the fitness activities that you're doing. But we want you to experience the adequate recovery that you need in order to adapt to that appropriately and get the gains that you're hoping for in the future.” (26:23 - 26:40)
Links
Dr. Marc Bubbs’ Peak: The New Science of Athletic Performance That is Revolutionizing Sports | https://drbubbs.com/peak
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“There are so many super-fit people out there and it doesn't necessarily define you as an athlete,” says returning guest Dr. James Stetson of Physio Room. In today’s episode, Dr. Andrew and Dr. James discuss everything there is to know about the CrossFit Open. A competitive CrossFit athlete since 2015, Dr. James has the insight to explain what the audience can do to be effective participants.
Ultimately, CrossFit is a community. When you work out with people every day to push each other to your limits, camaraderie is inevitable. With that in mind, Dr. Andrew and Dr. James let their listeners know the importance of having a team mentality with any competitive sport, and to enter the CrossFit Open without expectations. Even though there are people who are fitter than you, you can always keep working hard to do better next time.
Tune into this week’s episode of The Code for a revealing conversation on the CrossFit Open. Learn more about Dr. James’ CrossFit background, physically and mentally preparing for the CrossFit Games, and how other competitors’ physical fitness does not define your athletic capabilities.
Quotes
• “When people are in the gym doing hard things together, it creates that shared suffering. You're doing hard stuff, you're pushing your body, and you form a bond with the people around you.” (4:23 - 4:33 | Dr. James)
• “There is a benefit to having a little bit of that butterfly feeling, a little bit of that anxiety because it means something to you. If you're going into a workout, and you just don't care about how things go, then you're probably in the wrong place to start with.” (17:11 - 17:30 | Dr. James)
• “Don't put a lot of weight into where you rank on the leaderboard because of the broad scope of the Open. There are so many super-fit people out there across the globe and it doesn't necessarily define you as an athlete.” (27:37 - 27:53 | Dr. James)
• “I never like to be the smartest person in the room, or the fittest person in the gym because I always want something to chase, something to strive for, and put myself around people who are in the position that I would like to be in someday.” (30:33 - 30:45)
Links
Instagram | https://www.instagram.com/jamesstets/
Facebook | https://www.facebook.com/profile.php?id=100004164646151
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I'd like to be a facility that helps not only rehab injuries, but also adds in some of that performance mindset,” explains Dr. Chris Robl, CEO, and Owner of Physio Room. Working as a physical therapist in Colorado allowed Dr. Chris to buy into his practice and learn the ropes of being an owner. After his practice’s type of care became more quantity-based versus quality, Dr. Chris became motivated to branch off and start Physio Room, a performance-based rehab facility in Denver.
When starting Physio Room, Dr. Chris recognized that his group might not be the physical therapists for everyone. By narrowing in on working with CrossFitters, cyclists, golfers, and other athletes, Dr. Chris found his niche and hired people who have their specific niches as well. As Physio Room continues to grow, Dr. Chris hopes to educate athletes of all ages on how to reduce their injuries in the long run and enhance their movement.
Tune into this week’s episode of The Code for a reflective conversation on the start of Physio Room. Learn more about the inspiration behind Physio Room, the importance of clarity and vision when running a business, and Dr. Chris’s big picture for Physio Room as it continues to expand.
Quotes
• “I knew for a fact that I was going to do hour-long sessions, and I wanted to focus on the quality and not the quantity of the treatments.” (9:51 - 9:58 | Dr. Chris)
• “Our clients are the fuel that makes this thing run. They're the ones that are going out and supporting us in the community and sending friends and family over to us.” (13:47 - 13:57 | Dr. Andrew)
• “Our biggest point is movement is medicine. And if we can teach these kids from a very young mindset how to properly move, and they can continue to build and develop over the years, we're going to see significantly fewer injuries.” (20:25 - 20:45 | Dr. Chris)
• “I'd like to be a facility that helps not only rehab injuries, but also add in some of that performance mindset.” (21:24 - 21:35 | Dr. Chris)
• “We're trying to educate not only our youth but some of our older clients on why getting stronger is so important. That's going to help them maintain better balance and decrease the risk of falls. ” (25:19 - 25:33 | Dr. Chris)
• “Our Physical Therapists have the availability to provide the time you can't get anywhere else. That's what differentiates us. We're able to spend that time with clients and learn what their goals are.” (29:09 - 29:26 | Dr. Chris)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Chris’s Personal Instagram | https://www.instagram.com/chrisrobldpt/
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I think it's a shock to nobody that sleep is the most important thing in our lives,” explains host Dr. Andrew Fix. In today’s episode, Dr. Andrew cracks the code to proper sleep hygiene. By walking through valuable tips from Dr. Matthew Walker’s Why We Sleep, Dr. Andrew demonstrates that restful sleep is possible.
Daily vices are what prevent us from optimizing our sleep. From alcohol before bed to too much caffeine to watching television in the bedroom, Dr. Andrew explores the typical activities that may be causing our fatigue. Although it may seem unimportant, creating an effective sleep schedule is crucial to avoid exhaustion’s adverse side effects so that you can have a better quality of life.
Tune into this week’s episode of The Code for an informative conversation on sleep hygiene. Learn more about sleep’s effect on the body, ways to optimize your sleep performance, and the importance of having a set routine before you go to sleep.
Quotes
• “I think it's a shock to nobody that sleep is the most important thing in our lives. If we don't get enough of it, pretty much every major function of our body is going to suffer.” (0:52 - 1:04)
• “I don't think I ever took a hard enough look at my sleep quality and my recovery until I started tracking it in some form.” (6:10 - 6:17)
• “I do have a change in my sleep quality when I cut that caffeine out earlier. So, avoiding caffeine and nicotine, in theory, will help with your sleep quality.” (11:31 - 11:38)
• “You want your brain to be planning to go to bed when you get in bed. You want your body's cycle to be just so in tune with, ‘Oh, this is where I come when I want to go to sleep.’” (17:58 - 18:09)
• “All of the professional athletes that we watch on television and whatnot, I can tell you that they are putting a much higher emphasis on sleep than we do in our normal lives.” (29:37 - 29:49)
Links
https://www.sleepdiplomat.com/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
“I want the best for myself as an athlete and human, and I project that into my clients,” says Dr. James Stetson, a Performance-Based Chiropracter at Physio Room and CrossFit Athlete. While still attending school, Dr. James had the opportunity to work with various orthopedic surgeons, neurologist chiropractors, and physical therapists. Through these experiences, Dr. James realized he wanted to spend more time with his patients than many doctors usually do. This led him down the chiropractic route, and eventually to Physio Room.
Dr. James recognizes that not everyone is trying to be a competitive athlete. He also understands that everyone has fitness goals that are feasible to achieve. By consistently doing little things every day and showing up for yourself, you can create a snowball effect that will not only bring you closer to success but will enhance your overall physical capabilities and health.
Tune into this week’s episode of The Code for a thoughtful conversation on Dr. James’ health and wellness philosophy. Learn more about Dr. James’ CrossFit journey, his approach to chiropractic care, and how staying consistent leads to long-term success.
Quotes
• “I want the best for myself as an athlete and human, and I project that into my clients. They have goals and things they want to do, and sometimes they feel like they're out of reach. It motivates me to push them and find their drives to turn them into competitors.” (12:02 - 12:31 | Dr. James)
• “Most of the people I see have stability issues, so we're not firing our muscles properly. We aren't accessing our full range of motion, but we have the full range of motion. So, it's a lot of corrective exercises which is the stuff that I love doing.” (15:13 - 15:28 | Dr. James)
• “The more active the treatment is, the more beneficial it is.” (17:36 - 17:45 | Dr. Andrew)
• “Not every day is going to be sunshine and roses and clear skies. But just showing up, staying consistent, and doing the little things makes for long-term success.” (31:55 - 32:07 | Dr. James)
• “Small, digestible bits that are constantly repeatable, and then just showing up to those. Put those two together, and you're gonna have a lot of success.” (34:02 - 34:10 | Dr. James)
Links
Connect with Dr. James:
Facebook | https://www.facebook.com/profile.php?id=100004164646151
Instagram | https://www.instagram.com/jamesstets/
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Welcome to The Code, where your host Dr. Andrew from Physio Room, a performance-based rehab facility in Denver, cracks the code for all things health and wellness. In today’s premiere episode, Dr. Andrew lays down the foundation for The Code and what the audience can expect moving forward. Dr. Andrew looks to use his platform to set his audience up for success and give them health tools to improve their daily lives.
Dr. Andrew understands the factors that affect our daily lives. From proper sleep hygiene to nutrition to mental health, there are many ways to optimize human performance. By interviewing the top performers in the wellness field, Dr. Andrew provides his audience with practical ways to meet their goals and find personal fulfillment.
Tune into this week’s episode of The Code for a demystifying conversation on the keys to peak health and human performance. Learn more about the five pillars of health and wellness, how the pandemic has highlighted the importance of stress management, and how having a plan is the best way to optimize your potential.
Quotes
• “Sometimes lack of sleep is worn like a badge of honor because that means you're working hard and pushing yourself. I'm here to tell you that sleep is important, and eventually, that pattern is not going to work out for you.” (3:00 - 3:14)
• “One of the most important and beneficial things that have come out of this pandemic is learning to put a higher importance on managing your stress because you can't just cover it up.” (5:39 - 5:55)
• “I listed them off here: sleep, movement, nutrition, stress management, relationships, and community. What we want to help create in this show is to teach people or give people ways that they can focus and optimize their efforts in each of these areas. That is going to be the key to living a long, happy, healthy, and fulfilling life.” (6:56 - 7:26)
• “If you don't have a strategy, the plan is going to fall apart. You have to have a plan. You have to have a direction to know where you're going. Otherwise, how will you know if you've hit the point where you are optimizing something?” (8:20 - 8:35)
Links
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm