The Code: A Guide to Health and Human Performance

119. Run Like a Mother - How to Get Moving and Not Lose Your Family, Job, or Sanity

“Just keep going forward,” says Dimity Davis who, as co-founder of community platform Another Mother Runner and co-author of “Run Like a Mother,” helps women maintain their passion and commitment to running while balancing work and family life. On today’s episode of The Code she’ll talk to host Dr. Andrew Fix about how to carve time out for yourself even when you’re being pulled in many directions. The unpredictability of life with kids is a lot to adjust to for many runners who like the strictness and repetition of a running practice. She explains how to be strategic with your time, how to give yourself grace, and the unexpected places you can fit in a workout. 
 
Motherhood, Dimity says, can be very, very isolating. It’s important to have a “third place—“ somewhere other than home and work where you can experience camaraderie with women who are experiencing all of the same things you are. She discusses the importance of in-person meetings in an increasingly digitalized world. 
 
Ultimately, it’s about self-care and self-advocacy. Join today’s discussion to learn the one thing you can do at the start of each day to ensure the rest of the day is a success. 
 
Quotes
• “Women were coming at it wanting to beat depression—that’s a huge thing—wanting to lose baby weight, wanting to hang out with their friends…they had a sense of agency, that they were something besides a mom, or a worker, or a sister or a daughter, or whatever. They would say, ‘I’m a runner and that’s for me.’”  (12:46 | Dimity Davis) 
• “Running to me felt at that time that it was still the realm of really skinny guys in split shorts at the track who were doing their drills prior and just living and dying by running and not a suburban house mom who was loving her nine-minute miles.” (13:54 | Dimity Davis)
• “It’s really hard because endurance athletes and runners like the strict schedule, like the repetition, love the crispness of it all, and you throw a kid in the mix and nothing’s crisp anymore.’” (21:05 | Dimity Davis)
• “If you can start the day taking care of yourself… and what makes you feel good, the rest of the day is just a downhill coast. And if the rest of the day goes completely bonkers and you don’t get anything else done on your to-do list, you still feel good because you got that workout in.” (26:01 | Dimity Davis)
• “Be an advocate for yourself. Take what you need as far as time, try to bring that self-care in as much as you can, without disrupting everything, but don’t be a martyr.” (54:10 | Dimity Davis)
 
Links
Connect with Dimity Davis:
https://anothermotherrunner.com/
https://www.instagram.com/dimityontherun/
https://www.instagram.com/themotherrunner/
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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

118: What to Do When You're Hurt

“You don’t want to take a chance with your health,” says Dr. Andrew Fix about the importance of getting pain checked out. Of course, the type of pain you are experiencing should determine what kind of care you seek out. On today’s episode of The Code, Dr. Fix will break down two types of pain: acute and insidious and explain where you should go, whom you should see, and how you should treat each. He’ll explain what each type of medical provider—primary, urgent care, and emergency care—does and does not do, and is not willing to do and why. 
 
Dr. Fix will also explain what not to do for your pain. Learn why the RICE method—Rest, Ice, Compression, Elevation—is outdated and detrimental. If you do choose to ice your pain, explain when and why you should use it, the mindset you should approach it with, as well as the importance of movement. 
 
Quotes
• “I would skip the line at the medical system and not worry about going to your primary care provider, going to urgent care, going to the emergency department and doing all these things for something that you’re probably going to get a more thorough assessment for by going to see a really good physical therapist, a really good chiropractor. If you have the ability, go to a specialist.” (5:26 | Dr. Andrew Fix)
• “You don’t want to take a chance with your health. I understand that stuff costs money, and I’m not telling you to be frivolous and just go get all the tests. But that’s why we have health insurance—or hopefully you do— for when  an actual situation happens that is emergent.” (11:00 | Dr. Andrew Fix)
• “For most things, the right track of treatment is not to rest it for a week and see if it gets better. Ice is almost never going to be the right course of treatment. That acronym RICE—Rest, Ice, Compress and Elevate—man, those things are outdated.” (13:44 | Dr. Andrew Fix) 
 
Links
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

117. The Pulse Cure - Managing HRV to Optimize Your Stress | Dr. Torkil Færø

Heart Rate Variability (HRV) plays a role in nine out of the ten deadliest diseases in the United States. “They make it so much easier to become the CEO of your own health,” says Dr. Torkil Færø MD, of wearables such as WHOOP, Garmin and Apple Watch which measure this vital health metric . HRV is the variation in time between heartbeats, and its measure lets us know how much stress our system is under. Measuring our HRV so closely and consistently, wearables help us learn how best to keep ourselves in a rested state, therefore helping us to stave off so many chronic stress-related diseases. On today’s episode of The Code, Dr. Færø discusses what each wearable is best at measuring, their specific benefit to women, and the top three (surprising!) stressors according to WHOOP.
Quotes
• “In ancient times, all the threats came from the outside… these days, what makes us sick is too much stress, and now we need the sense of our own system…the heart and the heart rate will reveal the state of the system. So, that’s why it’s so important.” (11:08 | Dr. Torkil Færø) 
• “So you just push a button and see the stress level in the moment, from zero to 100 in the moment. And that is quite important because you can feel, ‘How do I feel right now?’ And you can check, OK, so this is how it feels to have the stress of 40, for example. And you get to know your body better when you can get the measurement of the stress in the moment.” (17:20 | Dr. Torkil Færø) 
• “Everyone should just find their own level, and then see how they can get their HRV as good as possible, within reason. So, not to compare it too much to other people, is important.” (13:20 | Dr. Torkil Færø)
• “It’s also kind of a license to rest. A lot of people feel guilty if they don’t do something…it’s another thing that tells you, ‘Relax, you deserve to relax,’ you should relax because there’s been so much strain on you.” (40:22 | Dr. Torkil Færø)
• “Google almost any disease or symptom with heart rate variability and you will find a connection. It’s said that heart rate variability is connected to nine out of the 10 deadliest diseases in the States. One out of those ten is road accidents, but all the other big killers are related to HRV.”  (53:55 |Dr. Torkil Færø) 
 
Links
Connect with Dr. Torkil Færø:
Instagram: https://www.instagram.com/dr.torkil/
thepulsecure.com
 
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Connect with Physio Room:
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

116. Knowledge is NOT Power

“Knowledge is power”—or is it? It’s a phrase we hear often, but never really question. On today’s episode of The Code, host Dr. Andrew Fix suggests that knowledge is not power, at least not unto itself. Knowledge becomes powerful only when we put it into action. 
 
Dr. Fix cites his own experience using a tracking device to illustrate. He collected so much body data— heart rate variability, respiratory rate, oxygen saturation—all of which was useless because he did nothing with it. He will explain the danger in reading too many self-improvement books and listening to self-improvement podcasts and whether list-making or time blocking is better for time management and goal setting. 
 
Join today’s episode to learn Dr. Fix’s advice about turning your own knowledge into power. That’s where the magic really happens. 
 
Quotes
• “Knowledge really isn’t power. A lot of people who are in powerful positions or a lot of people who do great things have a lot of knowledge, but knowledge by itself is useless. It’s just information. It’s just information until you are able to, or you choose to, do something with it.” (1:41 | Dr. Andrew Fix)
• “Just like that phrase “creativity without action is just imagination.” Or “goals without action are just dreams.” Unless you choose to do something with the information that you have, what good is that information?” (2:08 | Dr. Andrew Fix)
• “Gather as much information as you want and as you can. But at the end of the day, please make sure you do something with that information because it’s going to improve your life, it’s going to improve somebody else’s life and everyone’s going to be better off for it because we’re going to put that knowledge into action and that’s where the magic can really happen.” (6:29 | Dr. Andrew Fix) 
 
Links
https://conversational-leadership.net/knowledge-and-power/

 
https://medium.com/mind-cafe/why-knowledge-isnt-power-9ed9cf6e172a

 
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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

115. Breathing Easy - Navigating Environmental Allergies with Allermi | Dr. Shuba Iyengar

It all starts in the nose. Today’s guest, allergist Dr. Shuba Iyengar, explains that by the time we exhibit common allergy symptoms such as headache, itchy eyes and post-nasal drip, we’ve already been silently suffering. On today’s episode of The Code, Dr. Iyengar will explain the myriad reasons why over-the-counter allergy medications fail to work, and how her company Allermi, which concocts bespoke nasal sprays for allergy sufferers, is working to address the root causes of this increasingly common issue. 
 
As in fitness, getting to the root cause is key. Join today’s discussion to hear Dr. Iyengar explain who is most likely to suffer from allergies, where they’re likely to live and what we can do about it. 
 
Quotes
• “To get that whole constellation of stuff better, you have to get that cute little nose better and you have to get that inflammation to go down. So, most treatments that are really effective will work on the nose.” (5:29 | Dr. Shuba Iyengar) 
• “With climate change, we’re having warmer years. We have pollen seasons that have increased over the past—every year, the pollen season gets longer and longer and longer—so you have a longer season of pollination. And then on top of that, the pollen counts are wacky: they go up really high and then all of a sudden it comes down really low. You were just talking about the weather in Denver being 65 and then all of a sudden it’s snowing two days later. That wacky temperature is not something that nature likes.”(10:41 | Dr. Shuba Iyengar) 
• “Because accumulation of all our inflammation is just higher, once that happens, once inflammation is at this baseline—you probably see this all the time—it’s not much to make it worse. It doesn’t take much to make inflammation worse. It takes a lot to create it, but once you get to that point where it’s already inflamed it doesn’t take much more to make it worse.” (12:12 | Dr. Shuba Iyengar)
 
Links
Connect with Dr. Shuba Iyengar: 
Website: www.allermi.com
Instagram: https://www.instagram.com/getallermi/
LinkedIn: https://www.linkedin.com/in/shuba-iyengar-79a8694/
 
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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

114. The Medical System is Failing You

“Our medical system, here in the United States, is failing you, and failing me and failing us.” says Dr. Andrew Fix. Doctors’ appointments last less than ten minutes and patients leave feeling neglected and unheard. If specialists are able to offer any solutions to patients’ problems, they are often impractical and do not address root causes. Insurance companies do everything they can to deny coverage, leaving patients to seek alternative and preventative solutions. 
 
On today’s episode of The Code, Dr. Fix shares stories of two women in his life who each sought treatment from traditional doctors. Learn the baffling advice his mother received from doctors about a persistent ringing in her ear, and the unlikely route she took to discover the source of the issue. Hear the story of a woman who was told by numerous doctors that they were unable—or unwilling—to help her with digestive issues and what Dr. Fix and his colleagues at the Physio Room did to help.
 
With so many obstacles built into the healthcare system, clients need to be strong self-advocates. Dr. Fix reveals what approach they need to take to get the help they need, and what providers can do to make their interactions with clients more positive and productive. 
 
Quotes
• “If you have a real life threatening concern, condition, injury, this is probably the place you want to be. If you need to get rushed into surgery, if you have cancer, or a heart condition and require open-heart surgery— this is probably the place where you want to be because we have the ability to treat things really, really well when they’re present.”  (3:57 | Dr. Andrew Fix)
• “When you go see an orthopedic or a physical therapist and say, ‘It hurts when I reach up; it hurts when I do this with my shoulder,’ and their solution to you is, ‘Well, don’t do that thing,’ which we all know is not a solution. That’s just avoiding the issue.” (6:22 | Dr. Andrew Fix)
• “Unfortunately, our traditional medical system is just not set up to do that, to be able to have the providers have the amount of time necessary to listen and not be interrupted and just literally, truly listen to the clients, and have the amount of time necessary to do so, and really hear what they’re saying and digest it and respond with some helpful recommendations.” (13:17 | Dr. Andrew Fix)
• “There are so many restrictions placed on providers and on the medical facilities by the third party payers — AKA the health insurance companies — who are just trying to deny, deny deny.” (15:43 | Dr. Andrew Fix) 
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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

113. Stay Salty | Robb Wolf (Episode 23 Rebroadcast)

Discover how a simple mineral transformed Robb Wolf's health, performance, and career.  Host Dr. Andrew Fix sits down with Robb, the co-founder of Drink LMNT. A former research biochemist and a leading expert in Paleolithic nutrition, Robb shares his personal health journey, highlighting his long-standing interest in health and human performance. Now, he dedicates his work to assisting people who have found standard medical interventions insufficient, helping them improve their lifestyle and overall health.
 
Robb emphasizes the transformative impact of a paleo diet, underscored by proper hydration and electrolyte balance. He recounts his journey from initial skepticism to becoming an advocate of the essential roles that sodium and electrolytes play, particularly in ketogenic and low-carb diets. This experience inspired him to develop the electrolyte drink mix, LMNT, renowned for its pure ingredients and lack of unnecessary additives.
 
Challenging prevailing myths about sodium and blood pressure, Robb advocates for informed dietary choices over mere reductionist approaches. Listeners are encouraged to reevaluate their understanding of nutrition, electrolytes, and overall health optimization.
 
Quotes
• “My sweet spot is working with folks who have had really complex gut and autoimmune issues  and figuring out how to fix that.” (06:33 | Robb Wolf)
• “The person that is a perfect fit for me, they've kind of run the gauntlet of standard medical intervention, but they're still not where they want to be with health. And that is kind of the center of the bullseye for me, the folks that I seem to really bond with the best.” (06:57 | Robb Wolf)
• “It's fairly obvious at this point that the first signs of electrolyte imbalance are diminished fine motor skills, brain fog, and neurological fatigue.” (36:52 | Robb Wolf) 
• “You have the basic nutrient density, like how much vitamins, minerals, essential nutrients are in the food. But any given food, depending on how it's prepared and what things are in it, may be more or less accessible to our bodies.” (44:53 | Robb Wolf)
• “We must create space for people to push back against the dominant narrative. And sometimes, they're going to be wrong. But once we have decided we have it all figured out, we have died as a culture. That is the end of the development of exploring the truth.” (01:01:42 | Robb Wolf) 
 
Links
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
 
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Connect with Physio Room:
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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

112. Defeat Your Cravings and Gain Control of Your Life | Dr. Glenn Livingston

If overeating were simply an emotional issue, Dr. Glenn Livingston, a veteran psychologist, would have been best prepared to access those emotions to overcome his own overeating. Yet, despite making great strides to address his own issues, he still found himself binging. As a consultant for “Big Food”, he also understood that food manufacturers create and advertise their products in ways that are intended to hijack our reptilian brains. Willpower, he explains, is just the ability to make decisions. And in a society that demands we make an increasing amount of decisions big and small, we inevitably reach fatigue before the day is even through. 
 
To circumvent these challenges, we must learn to recognize our trouble areas and put space between the stimulus and the response. Dr. Glenn unpacks a series of self-regulatory behaviors which can be valuable even to those who don’t suffer from binging but who find themselves making decisions beyond their better judgment.
 
Quotes
• “I was consulting for “Big Food” and also “Big Pharma”, but I feel guiltier about Big Food because they were engineering these hyper-palatable concentrations of starch and sugar and excitotoxins and salt, all engineered to hit the bliss point in the reptilian brain without giving you the nutrition to feel satisfied, which created more and more craving.” (7:50 | Dr. Glenn Livingston)
• “We live in a society where we’re overburdened with inputs and we’re overburdened with decision-making. This tears down your willpower.” (19:20 | Dr. Glenn Livingston)
• “If the emotions are the fire, then it’s easier to build the fireplace so the ashes don’t get out than it is to put out the fire. Most of the people in our culture think that you have to fix the emotional problems before you can stop overeating, and that’s a very long journey.” (23:51 | Dr. Glenn Livingston)
• “Overeating or the desire to break these rules, it really comes from the reptilian brain wanting to push your rational brain out of the way because it perceives an emergency stint.” (31:27 | Dr. Glenn Livingston)
• “If you have strong cravings, stronger than other people, it’s not because you have a diseased or a sick mind, it’s because your mind is healthier than other people.” (50:07 | Dr. Glenn Livingston)
 
Links
Connect with Dr. Glenn Livingston:
Website: https://www.defeatyourcravings.com/
Instagram: https://www.instagram.com/livingstonglenn/
 
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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

111. Change Your Priorities and Lead by Example

“No feeling compares to what it feels like to see your child being born.” 
 
Dr. Andrew Fix joins us on this solo episode of The Code to talk about priorities, as his have just made a tectonic shift: he and his wife just welcomed their first child, a baby boy. Instantly, he and his wife recognized how all-consuming the love—and responsibility—of having a child is, to the exclusion of almost everything. Yet, it’s important to maintain your priorities, particularly the ones that maintain health and fitness. Doing so allows you to maintain the energy it takes to give your kids your all, but also because you need to set the best example for that child. 
 
There’s a lot contending for your focus, time and energy. The physical exhaustion, the demands of children, the lack of motivation and time. In America, in particular, there is already such an emphasis on work, and that alone leaves little room for much else. Still, both good and bad behavior are a matter of forming habits, and Dr. Fix unpacks what that looks like when you’re faced with a whole new reality. 
 
You and/or your partner will be your child’s first hero. Now is the time to lock in place the habits that will begin to set the best leadership example for them. 
 
Quotes
• “I’ve played sports my whole life. I’ve had significant, traumatic emotional things happen in my family, and none of these feelings compare to what it feels like to see your child, your son, being born and going through this transition of becoming a parent, taking care of this tiny little infant.” (01:49 | Dr. Andrew Fix)
• “You have a child, they become your main focus, they become the most important thing in your life immediately. Their comfort and their happiness is more important than yours.” (03:02 | Dr. Andrew Fix)
• “We’ll call it a habit. People make habits of exercising, of eating a certain way. Well, we also form habits the other way. We form habits of watching Netflix, of taking naps instead of going to the gym, of answering that last email instead of going for a walk when it’s beautiful outside because we’ve just got to get stuff done.” (07:02 | Dr. Andrew Fix) 
• “Who is the example, who is the person—or multiple people—that that kid is going to look up to? It’s me and her. It’s us.” (08:32 | Dr. Andrew Fix) 
• “As your circumstances in life change, your priorities shift.” (11:01 | Dr. Andrew Fix)
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Free variety pack with purchase
 
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
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Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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110. Asking for Help is Okay | Dr. June Ashley

Dr. June Ashley, Licensed Psychologist and the Clinical Director of the Ellie Mental Health Clinic in the Denver Tech Center and military veteran joins Dr. Andrew Fix to talk about the bio-psycho-social aspects of chronic pain and trauma-based injury, and approaching wellness from a more well-rounded holistic point of view. By expanding on the connection between emotions, mental health and physical symptoms, Dr. Ashley helps clients to understand not only their choice of treatments and approaches, but how they can gain perspective on the role their pain plays in their lives.
 
Clients can feel left out of their recovery process when they continue to experience “unseen” pain that is disproportionate to their physical injury or even continues beyond their physical healing. Dr. Fix and Dr. Ashley discuss the need to shift away from considering wellness as merely an absence of injury or illness. They discuss the emotional components of chronic pain, how the two inform each other in tandem, and the importance of a mental health practice to prevent emotions from being stored in the body as pain. 
 
Join The Code for a discussion that goes beyond body mechanics to uncover all the components to the pain we feel. Dr. Ashley provides some strategies for tuning into our own body cues and advice for those still hesitant about seeking mental health treatment to make a start.  Quotes
• “More personalized experience is what clients and patients may feel like they’re not experiencing. So, at the same time that they feel like they’re adjusting to changes because they didn’t have a choice in the situation, now they’re feeling like they’re not having enough choices or not getting to talk about choices.” (12:28 | Dr. June Ashley)
• “The more boxes I’ve checked and things I’ve tried on the medical side of things, the more I’ve become accepting and understanding that there is a huge psycho-social piece of this and it’s not just a mechanical, musculo-skeletal problem. There’s more to it than just that.” (20:15 | Dr. Andrew Fix)
• “I don’t know that many of us are taught very well to not be afraid of specific emotions and to really let that be something that we ride the wave of it, trying to figure out what piece of wisdom it’s trying to give us. So, we keep pushing it away and pushing it away to where even just those routine emotions that we have can become stuck in our nervous system in some way.” (25:08 | Dr. June Ashley)
• “There’s so much promise in self-compassion approaches.” (38:44 | Dr. June Ashley) 
 
Links
Connect with Dr. June Ashley, PhD:
Website: https://elliementalhealth.com/locations/denver-tech-center-co/
 
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