The Code: A Guide to Health and Human Performance

166. Optimize Your Day with Lifestyle Intelligence | Dr. Lloyd Glauberman

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
 
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Award-Winning Active Standing Board
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

165. A Case for Seeking Guidance and Mentorship

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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https://shorturl.at/egkA1
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RAD Roller:
http://radroller.refr.cc/drandrewfix
 
Revogreen
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Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

164. Staying Fit on the Go: How to Keep Your Routine While Traveling

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:
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Revogreen
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Athletic Brewing:
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

163. Using the Let Them Theory to Control You Day

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:
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Athletic Brewing:
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

162. The Power of Now: Embracing Presence in a Busy World

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:
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

161. Lessons Learned from the Pout-Pout Fish on Mindset and Body Language

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
 
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Athletic Brewing:
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

160. Who’s Responsible for Your Health?

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:
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Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

159. Understanding Your Limits

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:
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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

158. Quality Over Quantity for Sleep Success

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:
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Movemate:
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Revogreen
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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

157. Using Wearable Data to Make Global Health Changes | Chris Peng

“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
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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/
 
 
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