The Code: A Guide to Health and Human Performance

178. 7 Benefits of Food Prepping

Have you ever found yourself staring into the fridge after a long day, unsure of what to eat and too tired to figure it out? Dr. Andrew Fix shares why food prepping has become one of the most reliable ways he supports his health during the week and how it might do the same for you. 
 
Dr. Fix walks through the benefits in a way that feels both practical and surprisingly personal, showing how prepping a few simple meals ahead of time can help you feel more focused, less stressed, and better equipped to stay consistent with your goals. Could having your meals ready be less about discipline and more about creating space for better choices and more energy throughout the day? What would change if you treated the way you fuel your body with the same intention you bring to the rest of your day? 
 
Whether you’re already in a good rhythm or looking for a way to reset, this episode offers a thoughtful take on how food prep can support a healthier, more grounded routine.
 
Quotes
“You’re probably not prepping chocolate cake, right? You’re probably not prepping Skittles, you’re probably not prepping a McDonald’s hamburger, right? You’re putting things that are healthy in the container... you’re gonna eat it and you’re gonna feel great.” (06:18 | Dr. Andrew Fix)
“Eating should be enjoyable. Eating should be something that you look forward to... just sitting there eating, reflecting on your day.” (06:57 | Dr. Andrew Fix)
“If you have health and fitness goals and you’re not even considering the option of food prepping, I would encourage you to do so.” (07:48 | Dr. Andrew Fix)
“Food is fuel… And if you fuel your body with nutritious stuff, your body’s going to give you back the energy and the ability to do the things that you want to do.” (10:14 | Dr. Andrew Fix)
“Your body is your vehicle. We need to fuel it with the highest possible quality of fuel that we can if we expect to get high performance out of it.” (10:25 | Dr. Andrew Fix)
 
Links
https://www.instagram.com/reel/CzolaJyrynm/ 
https://andrew7ng.podbean.com/e/94-the-benefits-of-rucking/
 
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Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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177. Behind the Curtain: A Hospital COO on the Flaws of Modern Healthcare | Hallie Woods

Hallie Woods spent 15 years inside hospital leadership, and she’s seen firsthand how the healthcare system actually works and who it really works for. In this episode, she joins Dr. Andrew Fix to talk about what happens when hospitals and insurance companies prioritize profit over patient care. Hallie shares what she learned as Chief Operating Officer of a large Denver hospital, where care decisions were often shaped by billing codes, time limits, and financial incentives. What does it mean when a system rewards volume over outcomes? And how does that affect the kind of care people actually receive?
 
Hallie also opens up about her own experience navigating the system, as a daughter who lost her mother after a rushed visit with a primary care doctor, and as a patient who discovered a cancer diagnosis only because she insisted on getting checked. These moments pushed her to build Accessum Health, a membership-based model designed to give people better access, clearer guidance, and more time with the care they need.
 
This episode explores how patients can take more ownership of their health: asking better questions, seeking second opinions, and recognizing when the system isn’t serving them. How do you advocate for yourself when you’re not sure what to ask? Where do you turn when the answers you’re getting don’t feel right? Hallie and Dr. Fix don’t just name the problems. They look closely at what can be done differently, and what it might take to shift the focus of healthcare back to people.
 
Quotes
“People always say [our healthcare system] is broken. I don’t say it’s broken. I say it works as it’s designed to. It’s this very complex, overly complex system that makes it challenging for people to get good preventive care, to get care when they need it. And it’s really designed for profit, unfortunately.” (04:02 | Hallie Woods)
“The business of medicine is designed to optimize profit. It’s designed to provide care for the sick. And it’s designed to figure out how we get more people into what I call the healthcare funnel, which unfortunately causes a number of different issues…” (06:24 | Hallie Woods)
“We’re all trying to code up, manipulate the system to get those billable codes, but a lot of really important work doesn’t fall within those billable codes, and that’s coordination.” (13:19 | Hallie Woods)
“As humans, we were designed to trust our physicians, our providers, because they have all the schooling. But unfortunately, you need to be your own advocate. You need to push and ask for things, because sometimes in this quick, quick system, it’s, as you said before, the squeaky wheel gets the oil, and you’ve always got to be the squeaky wheel when it’s you or your family’s health.” (24:47 | Hallie Woods)
 
Links
Connect with Hallie Woods:
www.accessumhealth.com
 
Hallie spent 15 as an executive in large, corporate hospital systems, most recently as the Chief Operating Officer of a large hospital in the Denver Metro area. In these roles, Hallie had first-hand insight into how the American healthcare system isn't serving people: focusing on quantity, not quality, and putting profits before people. Hallie started Accessum Health, a membership-based healthcare plan, to help provide better access and navigation for the American healthcare system. 
 
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176. Ruck Your Way to Better Health

Could a simple walk challenge your body, clear your mind, and strengthen your sense of discipline all at once? Dr. Andrew Fix unpacks the rising popularity of rucking: a low-tech approach to fitness that involves walking with added weight in a backpack or vest. He explains how this small shift transforms a regular walk into a more efficient workout that improves cardiovascular health, builds muscle, and supports mental well-being. The best part? You don’t need specialized equipment. A backpack and a few heavy books are enough to get started.
 
This episode also explores how rucking creates space for connection. Whether you’re walking with a friend or joining a group, there’s something powerful about moving side by side with others. Dr. Fix shares why those moments matter, and how they help build both physical and emotional resilience.
 
If you’ve been looking for a sustainable, accessible way to support your health, rucking might be the shift your routine needs!
 
Quotes
“It makes you have to work harder, not only physically, like your muscles, your joints, your tissues have to work a little bit harder, but so does your heart, so does your cardiovascular system, so do your lungs, your respiratory system, and it’s gonna up-level that training just a little bit for you.” (02:57 | Dr. Andrew Fix)
“If you want to be efficient with your time that you have to exercise and you want to maximize that, throwing a little bit of extra weight on you when you go for that walk... is just going to make it more impactful and more efficient for you.” (07:03 | Dr. Andrew Fix)
“There’s this situation where you’re across from somebody and it’s me versus you, but if you’re next to somebody, it’s us and we’re in this together.” (09:24 | Dr. Andrew Fix)
“If you’re looking for something consistent, easy to stick with, and a way to build a little mental toughness along the way, rucking might be a great activity for you.” (10:26 | Dr. Andrew Fix)
“I encourage you—whether you’ve got a weight vest, a backpack, actual weights, or just some books or water bottles—add a little extra weight to your next walk and give rucking a try.” (11:38 | Dr. Andrew Fix)
 
Links
https://www.google.com/search?q=rucking&rlz=1C5CHFA_enUS987US989&oq=rucking&gs_lcrp=EgZjaHJvbWUyDAgAEEUYORixAxiABDINCAEQABiDARixAxiABDIHCAIQABiABDINCAMQABiDARixAxiABDINCAQQABiDARixAxiABDIHCAUQABiABDIHCAYQABiABDIGCAcQRRg90gEIMTA0NmowajeoAgCwAgA&sourceid=chrome&ie=UTF-8
 
https://www.podbean.com/player-v2/?i=ncte4-14f60bb-pb&from=pb6admin&share=1&download=1&rtl=0&fonts=Arial&skin=1&font-color=auto&logo_link=episode_page&btn-skin=1b1b1b#:~:text=In%20this%20episode%20of%20The,strengthen%20your%20core%20and%20legs
 
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175. Building Stronger Bonds: The Pillars of Impact Fatherhood Framework | Jason Griffing

Most men want real connection. But as a father in midlife, where do you find it?
 
Dr. Andrew Fix talks with Jason Griffing, the founder of Pillars of Impact, a growing community for dads who want more than surface-level friendships. They explore what happens when fathers carve out space for honest conversations about marriage, parenting, purpose, and the parts of life that often get overlooked.
 
How do you show up with vulnerability when you’re juggling kids, career, and a long to-do list? Why is it so easy to let your relationship take a back seat, even when you know better? Jason shares how the group’s six pillars – parenting, marriage, wealth, mindset, fitness, and vocation – create structure for growth and a support system that feels personal, not performative.
 
This episode is a reminder that community doesn’t build itself. And for many fathers, it starts with simply deciding to speak up, show up, and stay committed to something real.
 
Quotes
“You get this kind of asymmetry of like I’m very locked in on the things that aren’t going well in my life. And I’m seeing all of the things that are going incredibly well in everybody else’s life. And that can be a really negative spiral and a kind of isolating factor in our lives.” (16:29 | Jason Griffing)
“Sometimes you need some urgency in your life to sort of drive that productivity.” (20:32 | Jason Griffing)
“It’s so much easier to let yourself down than to let other people down.” (25:38 | Dr. Andrew Fix)
“I’m a big believer in the power of ideas. The right ideas have really helped me lead a more impactful life from getting sober… All of these things start as an idea. And I think if we can really tap into the power of ideas, of course, they have to be coupled with action as well.” (52:22 | Jason Griffing)
“In today’s world, for all kinds of reasons, having real social connection and peer relationships is more important than ever.” (53:31 | Jason Griffing)
 
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https://newsletter.pillarsofimpact.com/
 
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174. Beyond the Pain Point: Treating the Whole Person in Physical Therapy

Treating pain without seeing the full picture is like fixing a leaky pipe without checking the water supply for the real issue.
 
Dr. Andrew Fix shares a story about a patient who followed all the rules of rehab but still couldn’t shake her knee pain. Months of physical therapy focused on the joint itself, yet her mobility was limited and the discomfort persisted. Why wasn’t it working?
 
As it turns out, the problem wasn’t only in her knee. Her hip and ankle on the same side were stiff and weak, issues no one had looked at before. Dr. Fix explains how a more thorough, full-body assessment changed the course of her care and revealed what had likely contributed to the pain all along.
 
If you're dealing with lingering pain or stuck progress, this episode is a reminder to zoom out. Are we really treating the cause, or just the symptom? For physical therapy to be effective, the whole body has to be part of the conversation.
 
Quotes
“Sometimes we don’t do quite as thorough of an evaluation on those people because we’re just so focused on the surgery that they just had.” (04:37 | Dr. Andrew Fix)
“What we found was that she has a significantly stiffened hip on the same side, that same leg, the left side, compared to the other hip. Her ankle, super stiff on that left side compared to the other side. And of course, that’s the side that she’s still having knee pain on.” (05:01 | Dr. Andrew Fix)
“We cannot look at this person, this individual, because they had a knee surgery, just like we need to rehab their knee. We need to think about how this interacts and how this plays with the entire body.” (07:37 | Dr. Andrew Fix)
“It’s not rocket science, right? If we have pain in a joint, we can’t just look at that joint. We need to look above. We need to look below.” (09:53 | Dr. Andrew Fix)
“You can’t treat issues in a vacuum because otherwise you’re going to have results that are in a vacuum that aren’t going to expand to be widespread positive changes.” (10:31 | Dr. Andrew Fix)
 
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173. Targeted Relief: How Shockwave Therapy Accelerates Healing | Kathleen Heiney

Most injuries don’t need surgery. They need the right signal to help the body start healing.
 
Dr. Andrew Fix sits down with Kathleen Heiney, the founder of LINC Golf & Wellness and ReGen3 Therapeutics, to talk about shockwave therapy and its role in treating tendinopathy and chronic pain. What happens when you stop chasing quick fixes and start supporting the body’s natural healing process? For Kathleen, it meant turning her own recovery into a deeper obsession, and eventually, a business.
 
They walk through the two types of shockwave therapy, radial and focused, and when each is most effective. From stubborn shoulder issues to post-surgical rehab, Kathleen shares  examples of how this non-invasive treatment can help stimulate regeneration and reduce pain without relying on medications or surgery.
 
How long does it actually take to heal? What should you expect after a session? And why do so many people give up just before their body turns a corner? This episode has a lot of insights for anyone curious about alternative therapies or looking for answers when traditional treatments fall short.
 
Quotes
“This technology, you know, is noninvasive. Hardly any downtime. You’re getting your body healed. So I started thinking to myself as I was referring so much business to [the podiatrist], I started getting shockwave [therapy] for free. And I thought to myself, okay, so why am I not starting this business?” (04:31 | Kathleen Heiney)
“Not everybody needs to go under the knife... There’s a lot of ways that we can rehab our body. And combining physical therapy and shockwave therapy is just one modality.” (05:50 | Kathleen Heiney)
“What the radial will do is it will kind of break it up. And I want to say subcutaneous because it’s only like an inch and a half. So it starts to create that microtrauma to get the blood flowing back to the area so that the tissue can start to heal again. So we’re kind of rebooting the healing process.” (10:59 | Kathleen Heiney)
“For anything that’s worthwhile, you’ve got to maybe go through a little bit of discomfort to get there. Mentally, physically, emotionally, all the good things require a little bit of discomfort to get to that.” (16:31 | Dr. Andrew Fix)
“You will either choose to invest in your health and wellness now, or you’ll be forced to pay for your sickness and disease later down the road.” (56:37 | Dr. Andrew Fix)
“We all just want to be able to do the things that we want to do when we want to do them. And in order to do it, we need to really take care of ourselves and address things so that they don’t become bigger problems.” (59:37 | Dr. Andrew Fix)
 
Links
Connect with Kathleen Heiney:
www.lincgolfandwellness.com
www.regen3therapeutics.com
 
Kathleen Heiney holds a Master’s in Kinesiology from Indiana University and has spent over 35 years teaching, coaching, and working in fitness and wellness. She’s the founder of LINC Golf & Wellness, offering professional golf instruction, yoga, and wellness retreats. After experiencing the benefits of shockwave therapy firsthand, she partnered with Dr. Eric Wankowski to launch ReGen3 Therapeutics, integrating this powerful modality into chiropractic care. A longtime Denver resident, Kathleen is passionate about whole-body wellness and lives in the DU area with her husband Tony and their daughter Janet. When she’s not on the golf course or doing yoga, you’ll find her enjoying the Colorado outdoors with her close-knit community.
 
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172. Why NEAT is So Powerful for Health and Weight Loss

Most people think the gym is where the magic happens, but the real calorie-burner might be everything you're doing outside of it.
 
Dr. Andrew Fix introduces the concept of NEAT (Non-Exercise Activity Thermogenesis) and explains why these unstructured movements might be your biggest opportunity for burning calories and boosting energy. Think walking to the store, standing at your desk, or carrying your groceries instead of pushing a cart. These moments may seem minor, but they can add up to 30% or more of your daily energy expenditure.
 
How much are you really moving outside the gym? Are you relying too heavily on your workouts to do all the heavy lifting?
 
This episode makes a strong case for rethinking how we approach weight loss and daily activity. If your goal is to increase energy, feel better in your body, or make progress without overhauling your routine, this is a strategy worth paying attention to.
 
Quotes
“Most people that exercise regularly, this is only accounting for like 5% to 10%. Think about how much time in the day you spend exercising compared to what you spend doing other things.” (03:23 | Dr. Andrew Fix)
“Little things can add up and make a huge difference.” (04:41 | Dr. Andrew Fix)
“This NEAT can really be a game changer when it comes to: Is somebody getting enough movement in? How many calories are you actually burning throughout the day?” (05:31 | Dr. Andrew Fix)
“One of the most powerful and beneficial things you can do anyways for your health is, from a blood sugar standpoint, if you could structure it to go for a 5- or 10-minute walk after each of your meals.” (06:57 | Dr. Andrew Fix)
“Something as small as tapping your foot, fidgeting, getting down on the floor when you’re watching a television show or a game or a movie, and do some light mobility work or some light stretching, as opposed to sitting on the couch… it doesn't have to be complicated, but it can be super powerful.” (08:24 | Dr. Andrew Fix)
 
Links
https://www.npr.org/sections/health-shots/2023/07/22/1189303227/neat-fitness-non-exercise-activity-thermogenesis
 
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171. Aging Needs a Rebrand: The Value of Experience | Dr. David Dror

Billionaires are investing in longevity science, and it could change how the rest of us live, age, and access healthcare.
 
In this episode, Dr. Andrew Fix talks with Dr. David Dror, a health economist and author of “Investors in Longevity,” about the future of aging and why massive private investment is flowing into the science of longer, healthier lives. What happens when aging becomes a market opportunity? And who benefits when medicine moves toward personalization and prevention instead of standardized care?
 
Dr. Dror shares insights from decades of global work in health systems and social protection. He explains why longevity is more than living longer. Longevity is about preserving physical and cognitive function as we age. From cellular reprogramming to AI-driven drug discovery, the conversation highlights advances that could push the boundaries of what we expect from medicine.
 
But access isn’t equal, and that matters. Dr. Dror offers a clear call to action: get informed. As science and capital converge, individuals who understand the landscape will be in a better position to advocate for their health and shape their future.
 
Quotes
“We have all grown up and lived for years with the notion that public money creates public health... When this now goes away... does that mean we’re going to have private health?” (07:06 | Dr. David Dror)
“We are not yet at the stage where personalized medicine is really the domain of the public at large in any country that I know of... But now we’re talking about a different game altogether based on the individualized picture in terms of your cell structure.” (25:30 | Dr. David Dror)
“Aging needs a rebrand. Aging isn’t a downhill side. Aging is actually an upgrade waiting for better PR. And we can flip the script. Longer lives mean more time for growth.” (34:59 | Dr. David Dror)
“If people will live to 100, they will probably work to 80 or 85... So on the three very important aspects of work, welfare, and wealth, longevity has a huge set of impacts.” (36:40 | Dr. David Dror)
 
Links
Connect with Dr. David Dror:https://www.linkedin.com/in/daviddror/ 
https://www.amazon.com/Investors-Longevity-Capital-Future-Extending/dp/297018320X
 
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170. Navigating Injuries: Understanding the Relationship Between Capacity and Load

Most injuries don’t come out of nowhere. They happen when your body is asked to do more than it’s ready for.
 
In this episode, Dr. Andrew Fix breaks down how injury, capacity, and stress are connected in ways that many people overlook. What causes an injury? Why do some aches seem to pop up after a small change in your routine? He explains how every tissue in your body has a capacity for stress and why injuries tend to happen when that capacity falls short of the demands placed on it.
 
Dr. Fix shares how sleep, nutrition, recovery, and daily stress shape your body’s ability to handle load. A few poor nights of sleep or a spike in emotional stress can quietly chip away at your tissue capacity without you even realizing it. By paying attention to these shifts, you can catch small problems before they turn into bigger setbacks. Dr. Fix also walks through his three-step approach, reset, restore, reload, which focuses on treating symptoms while strengthening the body for the long haul. 
 
Whether you are chasing big fitness goals or just want to stay active without injury, this episode is a reminder that the balance between stress and capacity matters every single day.
 
Quotes
“Injuries happen when the load or the stress that’s being placed on the tissue is more than the capacity or the tolerance that the tissue has.” (01:58 | Dr. Andrew Fix)
“Whenever our load stays below the capacity of the tissue, you’re really gonna be at a low risk of injury in those situations.” (03:35 | Dr. Andrew Fix)
“We want to identify any issues that are present before we get to this point… we can prevent a lot of these things from happening.” (05:48 | Dr. Andrew Fix)
“Is the capacity of the tissue strong enough to withstand the load that it’s being asked to tolerate?” (07:47 | Dr. Andrew Fix)
“We need to reload. We need to improve the capacity of our tissues so that we can withstand the load that we’re being asked to do, whether that’s training wise or otherwise picking up your kids, you name it.” (09:10 | Dr. Andrew Fix)
 
Links
https://www.professionalseminars.com/post/understanding-load-vs-capacity-unraveling-the-mystery-of-injuries-and-pain#google_vignette
 
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169. Why Deferring Health Costs You More Than Money

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)
 
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