The Code: A Guide to Health and Human Performance

202. Navigating Back Pain While Training

Training only moves forward when you know how to pivot on the days your body feels off, and smart adjustments matter more than any single heavy lift.
 
Dr. Andrew Fix uses a real morning in the gym to unpack a familiar question for anyone who follows a training plan: what do you do when back pain or tightness shows up right as you’re trying to stay consistent with your fitness goals? He talks through judgment calls that keep progress intact without forcing painful reps or drifting into avoidance.
 
The message lands on a simple truth. Consistency wins. One perfect session never matches the value of showing up again tomorrow. So how do you decide when to scale or swap movements or shift the intention of the work you planned? How do you stay honest about discomfort without letting it take over the whole day?
 
Andrew brings a grounded mindset that supports long-term training and everyday life. The reminder sits at the core of his story. Movement still matters on the days that feel inconvenient, and the athletes who grow are the ones who adjust with purpose rather than force.
 
Quotes
"I'm not going to avoid the movement, but I'm going to modify how I'm implementing it, and how I'm performing the workout." (04:34 | Dr. Andrew Fix)
"If you're just haphazardly doing random workouts at random times on random days of the week, you're likely going to get random results.” (06:30| Dr. Andrew Fix)
"The most important lever we can pull when it comes to making progress is consistency." (07:38 | Dr. Andrew Fix)
"If something's bothering you, don't skip it, modify it. Listen to what your body's telling you to do and adjust accordingly." (07:58 | Dr. Andrew Fix)
"Doing something is always better than doing nothing." (10:24 | Dr. Andrew Fix)
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201. What to Do When You're In Pain

That first jolt of pain can throw anyone off, and knowing where to start can be the difference between a quick fix and a lingering problem.
 
Dr. Andrew Fix takes a closer look at what really happens in that early moment of pain and how a thoughtful approach to injury can shift everything. He explains why your own observations often hold the first clues and how simple steps can help you understand whether the issue needs light attention or a more structured plan. What can the timing of the discomfort tell you? How often do we focus on the sore spot when the real problem sits somewhere else entirely?
 
Andrew also talks about the value of asking the people who see you move every week since they often notice patterns you miss. And when discomfort refuses to fade, he makes a strong case for getting help from someone who understands true management of movement and load rather than relying on quick fixes that never reach the root. The episode centers on one idea: pay attention early and seek guidance that actually supports how your body is designed to work.
 
Quotes
“How do you know where to start? When you have all these options, there's so much information out there. You could watch YouTube videos, you could go on the internet, you could go to your physical therapist, physician's office, chiropractic office, I mean, you name it, the list is endless, but it's extremely long, right? There's a lot of options of things you could do. But what should you do? (03:38 | Dr. Andrew Fix)
"Sometimes we have symptoms in an area where that area is not the actual root cause of the problem.” (05:30 | Dr. Andrew Fix)
"That doesn't do anything. That does not fix your musculoskeletal problem that you're dealing with. And we're in the business of trying to help people fix issues, not mask symptoms." (07:38 | Dr. Andrew Fix)
"This is the time where you need to get that extra set of eyes from somebody that really knows what they're doing and knows how to help you rectify this, not tell you to go RICE it (rest, ice, compress, elevate).” (09:22 | Dr. Andrew Fix)
"We do not wanna get to the point where pain starts to become more irritating, more debilitating, causing you to modify your function, causing you to compensate, causing you to avoid things, causing you to skip the activities that you love to do with the people that you love to do them because something hurts." (12:30 | Dr. Andrew Fix)
 
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200. Women's Health & Hormone Replacement Therapy in Menopause | Dr. Mona Fahoum

Midlife health takes on a whole new meaning as Dr. Mona Fahoum breaks down what really happens to women’s hormones and how to stay strong, clear headed and resilient through every shift.
 
Dr. Mona joins Dr. Andrew Fix for a grounded conversation on Menopause and the years leading up to it, shedding light on symptoms that often feel confusing or disconnected. She explains how Naturopathic Medicine gives women a fuller view of hormone health, linking estrogen, progesterone and testosterone to the energy dips, sleep changes and joint issues so many women struggle to name. The question that sits underneath much of the episode: how do you stay rooted in your life when your body keeps shifting the rules?
 
They talk through her “three legged stool” of nutrition, movement and hormone support as a steady framework for long term strength. Mona also breaks down Hormone Replacement Therapy in a clear, non-sensational way so women can understand where bioidentical hormones fit and when other approaches make more sense. The result is a practical, reassuring look at midlife health that encourages women to ask what this stage could feel like with the right tools, the right conversations and the right care.
 
Quotes
“We are going to live a long time. We don't want chronic disease…So we have to shift that focus into how we are going to live well in these older years postmenopause? Because we're probably going to spend 40 % of our lives in postmenopause now.” (19:36 | Dr. Mona Fahoum)
“Our hormones are helping us with our fertility…Menstrual cycle, fertility, that's what they're there for. But estrogen and testosterone both also support the immune system. They support energy production in the cell. They support tissue recovery. They support collagen production.” (26:46 | Dr. Mona Fahoum)
"I love to say there's kind of a three legged stool and you got to have all of it: the nutrition, the exercise, and the hormone optimization." (29:40 | Dr. Mona Fahoum)
“Our bodies are healthy. Their baseline is healthy and they know how to fix themselves. They are resilient if we give them the right tools.” (56:09 | Dr. Mona Fahoum)
“There is nothing wrong with us in menopause and in our forties. It is a normal process…I love that we're all talking about this more, but there's this push to pathologize it too. And I don't want any gal thinking that there's something wrong with her. Your hormones are doing what they're supposed to do.” (56:17 | Dr. Mona Fahoum)
 
Connect with Dr. Mona Fahoum:
Visit Dr. Mona Fahoum’s Website
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199. Growth Comes in Waves, Not Straight Lines

Growing pains shape every meaningful goal and this episode challenges you to step toward the discomfort that signals real progress.
 
Andrew takes a simple moment with his toddler and turns it into a clear look at growth in everyday life. He highlights how personal development rarely moves forward without challenges and how each stage of improvement asks for new habits, new choices, and a willingness to face discomfort. What do you do when you feel that tension that shows up right before a breakthrough?
 
He invites listeners to look closely at one area where progress feels slow and ask whether the resistance there is actually a signal to keep going. Growth often appears at the edge of uncertainty, yet many people mistake that edge for a warning instead of an opening. What shifts if you approach that moment with curiosity rather than avoidance?
 
This episode encourages you to name the challenge in front of you, recognize it as part of your personal development, and choose the next small step toward the version of yourself you want to build.
 
Quotes
“If you want to achieve anything great, whether that is from a physical fitness standpoint, whether that’s from a career standpoint, whether that is from a relationship standpoint... you’re going to have to go through some growth phases in that realm.” (03:12 | Dr. Andrew Fix)
“You’re going to have to put in some hard work. It’s not going to come easy to just continue to improve something from a physical fitness standpoint.” (03:54 | Dr. Andrew Fix)
“It’s going to be uncomfortable when you start because you’re having to make this big change.” (05:09 | Dr. Andrew Fix)
“You have to go through some discomfort in order to get to these places. Growth is not comfortable.” (06:02 | Dr. Andrew Fix)
“How can you continue to lean into that discomfort that you’re feeling? Don’t shy away from it.” (07:05 | Dr. Andrew Fix)
Links
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198. You Don't Have to Do It All Alone | Lauren Goldberg

Therapy stops being mysterious when you realize it’s less about fixing your thoughts and more about learning to feel safe in your own body.
 
Dr. Andrew Fix sits down with psychotherapist Lauren Goldberg, LCSW, for an honest look at psychotherapy and what actually helps people feel better. They talk about mental health beyond labels, how the body plays a crucial role in healing, and why anxiety isn’t a flaw to eliminate but a signal to understand.
 
What if success at work has been your safest place to hide? What if your body already knows what your mind keeps avoiding? Lauren shares how curiosity, consistency, and a grounded therapeutic relationship can turn those questions into real progress.
 
This conversation reframes therapy as practice, not performance—a clear, human reminder that growth comes through presence, honesty, and small moments of awareness that build lasting change.
 
Quotes
“As therapists, our personal work is very congruent with our work with clients. So, I use my own self-exploration to become a better tool for my clients” (10:53 | Lauren Goldberg)
“We expect there to be this beginning, middle and resolution to what we are going through. And there isn't always. What it often is, is we're dealing with something and then the resolution is actually how to be with it in a different way.”(23:40 |  Lauren Goldberg)
“What I don’t do is tell people what they should do. I don’t give advice. It’s a very open-ended dialogue. I do a lot of educating, particularly about the nervous system. But I think for any good therapist, you’re doing a lot of educating about why one is now doing things the way that they’re doing based on their history.” (29:05 |  Lauren Goldberg)
“The coming up and coming down is what builds resiliency. And that's what we want to build in therapy. That's what we want to build in PT.” (48:11 |  Lauren Goldberg)
“If you’ve tried therapy before and it did not feel like a good fit, please try again. It truly is like dating. You have to figure out who’s a good fit for you.” (49:51 | Lauren Goldberg)
Connect with Lauren Goldberg:
Visit The Secure Base Mental Health, LLC 
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Links
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197. The Secret to Your Future Self

The secret to your life is hidden in your daily routine.
 
In this episode, Dr. Andrew Fix unpacks how habits create the foundation for who you become and where you end up. Success rarely comes from one big breakthrough; it’s the result of small, consistent actions that compound over time. Every decision—what you eat, how you move, how you spend your time—quietly shapes your future self long before you realize it.
 
He reframes goal setting as the starting line, not the finish. Setting intentions gives direction, but it’s your habits that move you forward. The real question is whether your daily routine reflects the goals you claim to care about. If your actions don’t match your ambitions, something needs to shift.
 
Your priorities are revealed in two places: your calendar and your bank account. Where you invest your time and money tells the truth about what matters most. This episode challenges you to look closer, make adjustments, and build a routine that actually leads you toward the future you want.
 
Quotes
“The secret to your life is hidden in your daily routine.” (01:04 | Dr. Andrew Fix)
“Daily habits stacked on top of one another, whether for the good or for the bad, ultimately dictate where your future self is going to be.” (01:37 | Dr. Andrew Fix)
“The goal is not how you get there. It’s the small micro habits every single day.” (03:32 | Dr. Andrew Fix)
“If you show me your calendar, I’ll show you where your priorities are.” (04:02 | Dr. Andrew Fix)
"What is the future self that you are looking or hoping to become? And how can you set up your daily tasks and your daily habits to help you get there in the most efficient way possible?" (06:53 | Dr. Andrew Fix)
 
Links
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196. Fear, Delay, and the 40% You’re Leaving Behind

Most of us don’t procrastinate because we’re lazy, we hesitate because of fear. Fear of failing, of being judged, of not knowing how things will turn out.
 
In this episode, Dr. Andrew Fix unpacks how procrastination quietly stalls progress, and why waiting for certainty keeps us from building momentum. He shares a story about his son standing at the top of a playground slide—hesitant at first, then overjoyed once he finally let go—as a reminder that confidence comes from action, not overthinking. Drawing from Harvard research showing that people who start early outperform those who wait by 40%, Andrew reframes progress as something created through movement, not mastery.
 
This episode is a call to stop overplanning and start doing. Because when fear drives hesitation, the real cost isn’t failure, it’s the progress you never make.
 
Quotes
“There is gonna be fear that most of us have associated with doing something new, associated with doing something that we've been putting off, but we're never gonna reap the benefits of what could happen.” (03:30 | Dr. Andrew Fix)
“Even if they're less talented, the person that starts sooner and gets going and does what we call learning by doing, the person that starts first is going to outperform the other individual, even if they're more talented by 40%.” (05: 13 | Dr. Andrew Fix)
“We are going to learn by doing much more than by preparing and planning. You're going to receive and find much more clarity by doing something than by planning ever will.” (07:17 | Dr. Andrew Fix)
“Action is going to teach us more than planning ever can. Action is going to provide us with more clarity than planning and preparation ever can.” (09:03| Dr. Andrew Fix)
“It doesn't need to be perfect. You're going to learn from your failures and you're going to wind up way farther ahead by just getting started and taking that first step. than if you continue to wait.” (13:35 | Dr. Andrew Fix)
 
Links
How to Stop Procrastinating | Harvard Business Review
 
Stop Procrastinating and Tackle That Big Project | Harvard Business Review
 
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195. Food as Medicine: A New Model for Health Care | Tamar Samuels

Treat your fork like a prescription and your plate the front line of care as produce, protein, and mindset turn everyday eating into real medicine. Dr. Andrew Fix sits down with Tamar Samuels, registered dietitian and co-founder of Culina Health, to examine why nutritional therapy often fails in practice despite being so logical on paper. If most people already know the basics—eat more plants, cut the processed stuff—why doesn’t that knowledge automatically lead to action?
 
Tamar lays out the real barriers: limited access to guidance, confusing nutrition narratives, and perfection-based rules that collapse under stress. Prevention and longevity don’t require an overhaul, they require patterns you can live with.
 
Tamar’s approach is refreshingly practical. Build meals around produce and protein. Choose progress over precision. Bring in support before willpower burns out. Food as medicine doesn’t have to feel clinical, it can be familiar, forgiving, and built one ordinary meal at a time.
 
Quotes
“Most people don't think about a dietician as part of that general team. And yet we eat all day long. And the food that we eat really informs all of these other conditions that we see our doctors regularly for.” (08:14 | Tamar Samuels)
There's a huge gap here in why people aren't seeing registered dietitians. And there's a lot of reasons behind it, mostly because people don't even know what dietitians are or many dietitians are cost prohibitive.” (08:32 | Tamar Samuels)
“The problem isn't the lack of access to nutrition information. It's too much access to nutrition information.” (18:25 | Tamar Samuels)
“It doesn't have to be perfect.  We're not aiming for perfection. You're never going to hit your goals every single time, every day, right? It's just about paying attention. You're much more likely to get there if you pay attention and monitor and track and get this community support than if you wouldn't have done that.” (35:10 | Tamar Samuels)
"It's okay to emotionally eat. The problem is when we rely exclusively on emotionally eating as our major or as our main tool to manage stress and to, you know, help manage a variety of different emotions." (41:32  | Tamar Samuels)
 
Connect with Tamar Samuels:
Visit the Culina Health website
Follow Culina Health on Instagram
Tamar Samuels is a registered dietitian, co-founder, and Head of Clinical Partnerships at Culina Health, where she leads collaborations with healthcare providers to bridge nutrition care and traditional medicine. With over a decade of experience, she champions Food as Medicine and patient-centered care. Integrating lifestyle medicine, behavioral science, and evidence-based nutrition, Tamar helps people build healthier relationships with food. A graduate of NYU with clinical training at Mount Sinai Hospital, she has been recognized by Well+Good as one of NYC’s top holistic dietitians. Her expertise has been featured in outlets such as The Huffington Post, Women’s Health, Shape, and The Tamron Hall Show.
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194. The Power of 7,000 Steps a Day

We spend so much time chasing big fitness goals that we often overlook one of the simplest tools for better health: walking. Not a marathon. Not a perfectly structured training routine. Just consistent steps.
 
Dr. Andrew Fix breaks down new research that challenges the long-held belief that 10,000 steps a day is the gold standard. The truth is,  you can change your health trajectory with just 7,000. That one shift, from aiming for perfection to aiming for consistency,  is linked to lower mortality rates from cardiovascular disease and cancer, reduced risk of diabetes and dementia, and better protection against depression and falls. Walking becomes more than exercise — it’s one of the most accessible ways to extend longevity. And contrary to what we often hear, movement doesn’t wear your body down; it protects it. Even conditions like arthritis improve when you build strength and keep your body moving.
 
This episode is a reminder that taking care of your health doesn’t always require intensity,  just intention. If something as simple as daily walking could lower your mortality risk and give you more years of active longevity, what would it look like to treat those extra steps as non-negotiable?
 
Quotes
“If we are living longer and our lifespan is longer, but we're not actually enjoying and using those later years to do anything productive… I don't want that. I don't want to just live and not be able to do anything.” (06:26 | Dr. Andrew Fix)
“Moving is important… you don’t have to feel like you're not being productive with your health if you're not quite hitting the 10,000.” (07:08 | Dr. Andrew Fix)
“The name of the game here is consistency. We need to be able to consistently keep doing this day after day.” (07:51 | Dr. Andrew Fix)
“The truth of the matter is we need to get the steps. We need to build strength and do activities with the muscles of our legs. And that's what's going to help those joints continue to function and thrive under the activities that you want to do.” (08:53 | Dr. Andrew Fix)
“Getting more than 7,000 steps a day can really help reduce dysfunction, reduce the limitations that we have, and reduce the risk of these conditions we can largely prevent.” (10:40 | Dr. Andrew Fix)
 
Links
New Study Reimagines the Relationship Between Daily Steps and Health Outcomes | APTA
 
6,000 Steps A Day Keeps Knee OA Limitations Away | Sargent College of Health & Rehabilitation Sciences
 
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193. Curating Your Online Experience | Bryan Dobkin

Social media feeds are built to keep you scrolling, but at what cost to your focus and wellbeing?
 
Dr. Andrew Fix sits down with Bryan Dobkin, a Principal People Scientist with expertise in organizational psychology, workforce strategy, and the future of work, to unpack how AI and social media shape the way we think, feel, and connect. Bryan is passionate about building systems that help people do their best work, and he brings that same lens to how technology influences our everyday lives.
 
From the way algorithms decide what shows up in our feeds to the rise of tools like ChatGPT, Bryan explains why our digital “diet” matters more than we realize. He shares practical steps for better digital hygiene, from muting the noise in your feed to setting limits on addictive apps, and examples of using AI intentionally, like creating custom bedtime stories for his three boys. Along the way, he highlights the simple drivers of fulfillment at work: growth, impact, and surrounding yourself with the right people.
 
With clarity and candor, Bryan shows how AI can either drain us or serve us — and what it takes to choose the difference.
 
Quotes
"The technology itself is neither good nor bad. Technology is a tool and how we choose to use it, how we choose to let it influence us or the  kind of impact that we let it have on us." (10:40 | Bryan Dobkin)
"Feeds are optimized for engagement. They’re not optimized for well-being in any sense of the word." (24:14 | Bryan Dobkin)
"We are up against industrial grade reinforcement loops. These are massive companies that are doing everything in their power to capture our attention and to keep us engaging with whatever content they want us to." (25:00 | Bryan Dobkin)
“Curate your feed like you curate your home. Remove what doesn't serve you. People may remember during the pandemic, there was Marie Kondo. She got really popular…she had that quote, right? If it doesn't bring you joy, let it go. Get rid of it. The same is true of your online experience. Try to curate, and it doesn't have to necessarily be joy, but what is serving you in a productive way and what is not.” (26:26 | Bryan Dobkin)
“Notifications are like sugar, right? They're okay in small doses, but they're corrosive by default.” (37:04 | Bryan Dobkin)
 
Links
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