The Code: A Guide to Health and Human Performance

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   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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:
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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:
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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:
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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:
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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:
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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:
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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:
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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:
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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:
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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

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 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

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
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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: https://bit.ly/4a6CqJS   Movemate:
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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

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:
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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

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:
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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: https://bit.ly/4a6CqJS   Movemate:
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“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)   Links SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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)   Links SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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/ SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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 SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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 Connect with Troy Taylor: https://www.instagram.com/strengthsciencetroy/ https://www.instagram.com/tonal/ https://www.tonal.com/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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:
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“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   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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“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:
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“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   Movemate:
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“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:
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“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:
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“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   Movemate:
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“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   Movemate:
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“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:
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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/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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   Links SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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)   Links SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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 SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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 Connect with Tiffany Cellura: Website: tiffanycelluracoaching.com Instagram: https://www.instagram.com/tiffanycelluracoaching/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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) Links https://andrew7ng.podbean.com/e/93-mobility-vs-stiffness-striking-the-perfect-balance/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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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 Connect with Dr. Tim Zittle: www.treehivechiro.com www.instagram.com/treehivechiro SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
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