The Code: A Guide to Health and Human Performance

85. The Difference Between Injury Prevention & Performance Enhancement

"If you want to improve your performance, or you want to reduce your risk of injury, you're going to do the same things." says Dr. Andrew Fix.
Fresh from a DEKA strong event, Dr. Andrew Fix brings a fresh angle to this episode. Dr. Fix shares that it's often more motivating to present healthy habits as performance-boosters rather than just injury-preventers. After all, what athlete doesn't want to enhance their performance, whether it's shaving off a minute from a run, adding weight to the bar, or simply improving stamina and endurance?
 
Dr. Fix emphasizes the interconnected puzzle of well-being. He talks about how sleep, movement, nutrition, and stress management are the key pieces. And it's not just about putting them together; it's about optimizing each one individually. He emphasizes the importance of having a game plan for workouts, tapping into the expertise of seasoned coaches, and addressing our mental health, which should not be overlooked when thinking about optimum performance. Dr. Fix nudges us to think of health as not just dodging pitfalls, but as a cohesive strategy to achieve our personal best.
 
Key Takeaways:
• Addressing mobility and strength issues can both reduce the risk of injury and improve performance.
• Not everyone prioritizes injury prevention until they have experienced an injury, but almost everyone wants to perform better.
• Sleep is crucial for both reducing the risk of injury and enhancing performance.
• Chronic suboptimal sleep (less than 7 hours for at least 14 days) increases the risk of musculoskeletal injury by 1.7 times.
• Balancing sleep, movement, nutrition, and stress management is essential for optimizing health and human performance.
 
Quotes:
• "What I've learned, at least with people who are serious about fitness, is not everybody cares about the injury prevention piece if they haven't sustained an injury. But almost everybody wants to perform better." (4:58 | Dr. Andrew Fix)
• "The same things that we would do to help somebody mitigate their risk of injury are the same things we're going to do to try and help them improve their performance." (05:56 | Dr. Andrew Fix) 
• "Sleep, movement, nutrition, stress management, and relationships. But especially those first four, those things, if you have your sleep dialed in, you're managing your stress effectively, you move and exercise and have an adequate training program, and then your nutrition is dialed in. If you can balance out those four buckets and really have things in line, you are going to really improve your performance and or really reduce your risk of injury." (6:20 | Dr. Andrew Fix) 
• "The amount of sleep that consistently has been found to be associated with increased risk of injury is less than or equal to seven hours of sleep, which when sustained for periods of at least 14 days has been associated with a 1.7 times greater risk of musculoskeletal injury." (12:01 | Dr. Andrew Fix)
 
Links
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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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84. A Review on Creatine Supplementation for Performance & Health | Bryan Cash

If you've ever wondered about the real benefits of Creatine, or hesitated because of fears about sudden muscle bulk, this episode is for you. Dr. Andrew Fix and Brian Cash, a Colorado firefighter, supplement store owner and athlete have an in depth conversation about one of the most widely used but often misunderstood supplements, Creatine. 
 
Brian dives deep, explaining the science Creatine — highlighting uses for various goals and use cases, but also debunking myths that are pervasive and widely held.  Brian helps listeners understand that Creatine plays it’s biggest role in aiding muscle function and ensuring quicker recovery, not making massive abrupt muscle gains. One of the episode's key takeaways? The importance of consistency. Whether you're actively training or enjoying a rest day, Brian emphasizes the value of a daily Creatine ritual.
 
But it's not all about Creatine. Brian also illuminates the broader spectrum of supplements, underscoring the importance of clean protein, vital multivitamins, and the benefits of fish oil. His approach is clear-cut and straightforward: opt for quality and steer clear of unnecessary additives.
 
Join us for an episode that blends Brian's experience and passion, ensuring listeners walk away more informed and inspired about smart supplementation.
 
Key Takeaways:
• Creatine is a supplement that can help with muscle gain, strength, and recovery.
• Taking creatine consistently is more important than doing loading and cycling phases.
• Creatine is beneficial for both weightlifting and endurance athletes.
• Creatine can assist with maintaining muscle mass and reducing the risk of soft tissue injuries.
• In addition to creatine, other recommended supplements include clean protein, a well-rounded multivitamin, fish oil, and vitamin D.
 
Quotes:
• "Creatine in and of itself, we make, we make creatine via the Krebs cycle, right? We produce it. ATP is what we're, what our muscles are firing off of. Adenosine triphosphate is ATP. And that's what's giving me the ability to raise my arm up or squat bench clean, or make that muscle fire efficiently over a period of time, whether it's through just getting out of bed or exercise." (10:14 | Brian Cash) 
• "If I can get  5% improvement by taking creatine, then 5% over the course of a year is a lot." (18:00 | Brian Cash) 
• "More muscle mass or a stronger muscle, not even making it bigger, but more dense, is going to help with those posture and joints tie-ins. It's going to assist with making those ailments be less invasive." (24:58 | Brian Cash)
• "I think protein is my core, a gender-specific or a very sport-specific, well-rounded multivitamin to not get everything that we need, but to get what we're not getting." (32:08 | Brian Cash)
• "I like singles. I like to know I'm just getting 5,000 IU of D and if I need K or anything else, I can add that in." (40:48 | Brian Cash)
 
Links
Connect with Bryan Cash:
Website: www.mm1.shop
Instagram: https://www.instagram.com/bry_cash/
Instagram: https://www.instagram.com/maxmusclesouthmetro/
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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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83. A Dose of Spontaneity

"Most people are over saving and under living." says Bill Perkins.
 
Have you ever stopped to think about how you're spending your time and money? Are you saving up for that dream vacation or big purchase, thinking that it will bring you ultimate fulfillment? In this episode of "The Code," Dr. Andrew Fix explores the concept of living a fulfilling life by optimizing our health, wealth, and time.
 
Inspired by a podcast interview with Bill Perkins, a successful hedge fund manager and author of the book "Die with Zero," Dr. Fix delves into the idea of net fulfillment. It's not about living the longest life or accumulating the most wealth, but rather about living a life that is truly fulfilling. Perkins challenges the conventional notion of saving money for later in life, arguing that we often end up over-saving and under-living.
 
Dr. Fix reflects on the importance of seizing the present moment and making the most of the time we have. He shares a personal experience where he and his wife decided to be spontaneous and take a trip to Mount Evans, only to be met with a few unexpected hiccups in their ideal travel plans. Instead of being disappointed, they embraced the unexpected and made the best of their day by exploring a different route and enjoying the charm of a nearby town.
 
While financial stability is important, it's the moments we create and the time we spend with loved ones that truly bring us fulfillment. If you are over-saving and under-living you will find inspiration in this episode!
 
Key Takeaways:
• Take advantage of the time you have with the people in your life and prioritize experiences and memories.
• Money is a tool that can enhance happiness when used for experiences
• Time is a finite resource that cannot be manufactured, so it should be used wisely.
• It's important to be spontaneous and seize opportunities for new experiences and adventures.
• Optimizing life for maximum fulfillment involves finding a balance between health, wealth, and time.
 
Quotes:
• "People need to start optimizing their life sooner…a lot of people are saving money, they're saving for experiences and memories later in life that when they actually get there, you're too old to do them." (03:13 | Dr. Fix) 
• “All of us are going to want more money, right? We could all earn more. We could all benefit from having a little bit more money. But at a certain point, the finances are not really going to drive happiness, right? Unless you're using those finances for experiences, for time, for spending time with the people doing things that you're going to remember, right? Having more money in the bank doesn't necessarily make you more happy past a certain point, because that money really is like a tool, right? It's the vehicle that's helping you get to where you want to go. And we all want more of it, but there's some things we can't. We can't just manufacture. We can't manufacture more time. So we need to use it to the best of our abilities and use it wisely.” (11:59 | Dr. Fix) 
 
Links
https://peterattiamd.com/billperkins/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=230109-pod-billperkins&utm_content=230109-pod-billperkins-podfeed
 
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82. Living Your Big Life | Devon Nelson & Christy Garbus

"Direct primary care allows for more time, flexibility, and accessibility, providing a higher level of personalized care for patients." - Christy Garbus
 
In this episode of The Code, Dr. Andrew Fix sits down with Christy Garbus and Devon Nelson, owners of Big Life Integrative Health, to discuss the benefits of direct primary care. They delve into the challenges of the traditional insurance-based healthcare model, where providers are limited by time constraints and the need to bill for each individual visit. In contrast, direct primary care offers a more personalized and flexible approach, with longer appointment times and direct access to providers via phone, text, or telemedicine. The team at Big Life Integrative Health aims to provide comprehensive care, including direct primary care, functional medicine, weight loss, hormone consultations, IV hydration, and neuro therapy. They emphasize the importance of building relationships with patients and providing accessible, high-quality care. Tune in to learn more about the advantages of direct primary care and how it can revolutionize the healthcare experience.
 
Key Takeaways:
• Direct primary care offers a more personalized and flexible approach to healthcare compared to traditional insurance-based models.
• In direct primary care, providers have more time to spend with patients, allowing for better communication and comprehensive care.
• Direct primary care memberships cover annual physicals, labs, and visits with the provider, providing access to care without additional costs.
• Direct primary care can be a cost-effective option for individuals with high-deductible insurance plans or shared healthcare plans.
• Direct primary care models prioritize building relationships with patients and providing accessible care through telemedicine, phone calls, and in-person visits.
 
Quotes:
• "In the direct primary care model, we're not bound by insurance. Patients can text us with quick questions, and we can have visits via telemedicine or phone call. We have more flexibility and can spend more time with patients." (16:10 | Devon) 
• "The direct primary care model allows for more time with patients and a better quality of care." (18:44-00:18:52 | Devon)
• "Direct primary care providers manage a smaller patient load, around 600 to 800 patients, compared to the 2,500 to 3,000 patients in the traditional insurance model." (24:03-00:24:20 | Devon)
• "We're building a relationship with you and walking with you on your health journey. It behooves you to maintain that relationship with your provider over time." (30:46 | Christy)
• "Most people with health care plans are relatively healthy, don't typically go to the doctor often, and need affordable coverage. They're usually younger and have small businesses where they don't get coverage through work." (35:10 | Devon)
 
Links:
Connect with Christy Garbus and Devon Nelson:
Website: Biglifecolorado.com
Instagram: https://www.instagram.com/biglife.health/
 
 
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81. The Difference Between Performance-Based Care and Traditional Care

"There's almost no profession in the traditional healthcare model here in the United States that is set up for preventing issues from happening in the first place. It's not proactive. It's very reactive,
 
 
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80. Protein 101: Essential Nutrient for Strength, Vitality, and Overall Well-Being | Dr. Jamie Kyei-Frimpong

Key Takeaways:
 
• Protein is an essential macronutrient that plays a crucial role in muscle repair, immune function, and overall health. Consuming an adequate amount of protein daily, preferably around 1 gram per pound of body weight, can support muscle growth, fat loss, and satiety.
• Animal-based protein sources provide complete proteins with all essential amino acids, making them highly efficient for the body's protein needs. Plant-based protein sources may require combining multiple sources to ensure a complete amino acid profile.
• Planning and preparing protein-rich meals in advance can help individuals maintain a healthy diet, especially for busy schedules. Batch-cooking meat, making hard-boiled eggs, and having high-protein snacks readily available can support consistent protein intake.
 
In this enlightening episode, Dr. Andrew Fix and Jamie Kyei-Frimpong delve deep into the world of protein consumption, highlighting its crucial role in supporting various physiological processes, including muscle repair and immune function. The experts emphasize the importance of ensuring sufficient protein intake and discuss the recommended daily amount of around 1 gram per pound of body weight, which can have a positive impact on body composition and satiety.
 
Listeners are treated to a comprehensive understanding of the differences between animal-based and plant-based protein sources. Animal-based proteins are celebrated for providing complete amino acid profiles, while plant-based alternatives may require thoughtful combination to achieve the same level of completeness. The conversation also touches on the significance of personalizing one's diet based on individual preferences and dietary restrictions, empowering listeners to make informed choices about their protein sources.
 
For busy individuals and moms, the episode offers practical and time-saving tips, ranging from batch-cooking meat to preparing convenient, high-protein snacks that can be enjoyed throughout the day. The use of protein bars and shakes as supplements is thoughtfully explored, with a strong emphasis on using them judiciously and prioritizing whole foods to maximize health benefits while minimizing the intake of additives and preservatives.
 
By ensuring an adequate protein intake, focusing on whole food sources, and planning ahead, you can significantly enhance your overall health and body composition. 
Quotes
• "Protein is important for muscle repair, for immune function, for a lot of different processes in our body." (00:52 | Dr. Andrew Fix)
• "Strength training has been a game changer as far as supporting my adrenals." (Dr. Jamie Kyei-Frimpong | 04:24)
• "Protein stimulates muscle growth. And most people don't have enough muscle. We need more muscle to offset the fat. So if we build more muscle, we're going to lose some of the body fat. And as we age, it reduces our risk of osteoporosis.” (Dr. Jamie Kyei-Frimpong | 16:48)
• "No one ever put on muscle by accident. It is impossible to go to the gym and suddenly become bulky because we know there's a lot of other things that go into that." (Dr. Andrew Fix | 26:38)
• "If you want the best bang for your buck in terms of bioavailability and absorption, you're going to want to do that through an animal-based source of protein." (Dr. Andrew Fix | 36:58)
• "It's really just about having a larger serving of meat or protein at every meal. You can ask for extra chicken or add in extra eggs to increase your protein intake." (Dr. Jamie Kyei-Frimpong | 31:51)
• "Batch cook your meat and have it ready in the fridge for quick and easy meals or snacks throughout the week." (Dr. Jamie Kyei-Frimpong | 48:33)
 
#ProteinPower #NutritionTips #HealthyEating #FitnessFuel #RealFoodRevolution
 
Links
Connect with Dr. Jamie Kyei-Frimpong:
Website | https://monarch-way.com
Instagram | https://www.instagram.com/monarch.way/
Instagram | https://www.instagram.com/dr.jamie.dnp/
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79. Choosing Growth Over Fear | Sarah Martin

Key Takeaways
• Mindset is key! When you change your mindset to be more open to growth and focused on the present, you become more resilient and can overcome more challenges and fears.
• Diaphragmatic breathing can be used as a mindfulness practice to help you slow down, recover, and focus on the present. 
• Consistency is everything. Even if you feel like you are losing motivation, keep going anyway. 
 
No matter what your fitness goals are, success starts with mindset. When fitness and health coach Sarah Martin first began training, she became obsessive over seeing results. Regardless of how much she pushed her limits, she still found herself unhappy with her body. She began to shift her mindset, focusing more on rest, recovery, nutrition, and breath work. When she started to spend more time being present in the moment, she began to enjoy her life much more. Now, Sarah has a podcast called Choosing Growth Over Fear where she helps people overcome their fears and live balanced, healthy lifestyles. Today, she speaks with host Dr. Andrew Fix about the importance of mindset for overall success. 
 
So many people focus on the future or comparing themselves to others instead of focusing on themselves and the present moment. This can be detrimental to success in the long run. It is easy to get caught up in comparing your successes with others, but remember that your journey is yours alone. It will not be the same as others and that’s okay! By adopting a growth mindset, you will be able to overcome fears and challenges that come your way with more resilience. 
 
You are in control of your own journey to success. Instead of trying to speed run to the finish line, take time to be fully present for each step. You will enjoy life much more if you allow yourself to be present, and may find that more opportunities come your way as a result. 
Quotes
• “My whole mindset has shifted, because I understand that's when the muscle building process begins… I learned a lot about how important breath work is, and recovery.” (10:33 | Sarah) 
• “You enjoy life more when you focus on just what's happening in the moment.” (13:57 | Sarah)
• “When you are more open to growth, you're able to have more opportunities presented before you and you accept the fear, challenges, things that come your way more resiliently.” (30:42 | Sarah)
• “You're in control of not only your actions, your attitude, but also your journey.” (33:55 | Sarah)
• “Set small goals and celebrate those, because that's going to lead you to the big, significant results when you look back on your journey.” (45:53 | Sarah)
• “What you do every single day is going to account for the quality of your life and the degree of your success. So, whether you feel like putting in the work, do it regardless.” (46:02 | Sarah)
 
Links
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Connect with Sarah Martin:
Instagram |  https://www.instagram.com/sarahtmwellness/
Online coaching application | https://docs.google.com/forms/d/e/1FAIpQLSd_2pdFduHSUvTGAHS9rMTUHOPmsbLwS5G-ketnCrlABpSrRA/viewform
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78. Lessons Learned from Bridesmaids & Wilson Phillips

Key Takeaways:
• You don’t always have control over what happens to you in life, but you do have control over how you react.
• Blaming others for your problems will not solve anything and will just make you feel worse.
• Ultimately, you are in control of your own destiny. 
 
If you are not familiar with the 2011 movie Bridesmaids which is currently available on Netflix, the premise is a lot more relatable than you may have thought. Essentially, the main character Annie is very down on her luck and blaming everyone but herself for anything that goes wrong in her life. Instead of taking accountability for her own actions, Annie mopes around and blames this other character, Helen, for issues that she basically caused. The problem with this is that blaming others will not change anything about your situation. In this episode, host Dr. Andrew Fix shares life lessons learned from Bridesmaids and the song Hold On by Wilson Phillips which is featured prominently in the movie. 
 
It’s easy to blame others when things do not go your way. It’s harder to actually take accountability for your own actions and shift your mindset to realize that you are in control of your destiny. What happens to you has a lot less to do with the way others behave and a lot more to do with how you react. When you realize that you are in charge of your own attitude and how you respond to any situation, you empower yourself to take back control of your life. Sometimes experiencing those lows is actually the motivation that you need for pushing yourself and turning a bad situation into a positive one. 
 
By blaming others for your problems, nothing about your situation will ever change. It is only when you accept accountability for your problems and do something about them yourself that you will be able to inspire change and move forward.
Quotes
• “I'm not saying that everything that you do in your life is your fault. But what is almost always, if not always within your control is how you respond to a situation and what your attitude is, what your reaction is. You ultimately have control over that. And although things happen to us, we can often make a really positive scenario out of what seems like a bad situation.” (6:56 | Dr. Andrew) 
• “You are your problem, you are also your solution.” (7:39 | Dr. Andrew)
• “Hitting the bottom is a good thing, because there's nowhere to go but up.” (8:37 | Dr. Andrew)
• “The highs don't mean as much if you haven't experienced those lows.” (9:26 | Dr. Andrew)
• “You can't just blame other people for your problems or for your situation and expect that to change.” (9:40 | Dr. Andrew) 
• “You ultimately are in control of your destiny.” (10:52 | Dr. Andrew)
 
Links
https://www.imdb.com/title/tt1478338/
https://www.youtube.com/watch?v=uIbXvaE39wM&pp=ygUXaG9sZCBvbiB3aWxzb24gcGhpbGxpcHM%3D
 
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77. Heart Health for Athletes | Corey Feldman, MMS, PA-C

Key Takeaways:
• Get blood work done regularly (every 3, 6, 12 months) 
• Even if you have perfect cholesterol, you should still get your arteries checked for plaque 
• The first symptom of a heart attack is usually death. So don’t wait until you actually have symptoms to check your heart health
 
Cardiovascular health is extremely important to keep on top of for all people, but especially for athletes. Often, because athletes look healthy on the outside and are performing well, problems can end up being missed until it is too late. Not staying on top of heart health is what leads to athletes collapsing on the field or having a heart attack while driving home from a fitness class. In this episode, Corey Feldman, co-owner and primary provider at Tri Vida Functional Medicine, shares his tips for athletes looking to be proactive about their cardiovascular health. 
 
Growing up, athletes are tested in yearly physicals in order to play sports at their schools. Unfortunately, adult athletes are less likely to keep up with these check ups, especially when they appear to be in good shape and are feeling healthy. Even people who have a healthy lifestyle and appear fit may still have genetic predispositions to certain diseases. This is why regardless of current health and fitness level, all people can benefit from regular blood work. By combining frequent testing with lifestyle changes like increased cardiovascular exercise, eating a healthier, more nutritious diet, and getting adequate sleep, athletes can better protect their heart health.  
 
Instead of waiting for symptoms to occur, be proactive about your health and seek out testing from your physician. Look beyond the basics and encourage your physician to test additional things like hormone levels, inflammatory markers, gastrointestinal health, and cholesterol. Don’t wait until something goes wrong to start testing, because most often, the first symptom of a heart attack is simply dropping dead. 
 
Quotes
• “Getting some blood work done every three, six, twelve months would benefit anybody.” (12:43 | Corey)
• “There's so many different inflammatory markers that need to be tested as well to try to find root causes of why your body is inflamed.” (18:05 | Corey)
• “What you need to look at when you're really looking at cholesterol is size, shape, production and transportation of cholesterol.” (20:38 | Corey)
• “The bottom line is you can ask for any test you want. And, if your doctor is not willing to give you the tests you want within reason, go get a new doctor.” (24:00 | Corey)
• “Healthy, unhealthy, whatever you got going on, I'd recommend people do these types of tests… I have seen people with perfect cholesterol, still plaquing in their arteries.” (25:48 | Corey) 
• “The first symptom of heart attack is usually death.” (30:52 | Corey) 
• “Medication is not the devil and medication is not a failure. Medication is a tool.” (33:47 | Corey)
 
Links
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Connect with Corey Feldman:
Website | https://trividafunctionalmedicine.com/
Instagram | https://www.instagram.com/trividahealth/
Facebook | https://www.facebook.com/TrividaHealth
Connect with Physio Room: 
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76. Sparta Science - Using Movement Intelligence to Optimize Performance | Dr. Phil Wagner

Key Takeaways:
• While AI should not be used to completely replace a physical therapist, it can be used as a means of gathering data to determine the best treatment plan
• Wearables and other data collection tools are now at the point where the data can be used to assess and reassess treatment plans
• The testing can be completed very quickly and works similarly to a blood test, in that it is the same test for everyone but the therapist will be focusing on different biomarkers for each patient
 
If you have any wearables like the Aura Ring or a FitBit, you likely have gathered a whole lot of data about your health and daily movement. However, if you do not know how to actually implement this data into your lifestyle, then it is likely not doing a whole lot for you. The good news is that thanks to machine learning, AI is now at the point where this data can be pooled together and used to create movement assessments and treatment plans. In this episode, learn more about movement intelligence and how it can help you optimize your performance from Dr. Phil Wagner, CEO and founder of Sparta Science. 
 
Continual reassessment is a large and time consuming component of physical therapy. With movement intelligence, this reassessment can be completed much more quickly and easily. Using data from force plates in tandem with data from apps and wearables, the AI is able to learn a lot about a patient in a very short amount of time and make suggestions for treatment based on its human data platform. Much like a blood test, the movement testing is the same for each patient, with the physical therapist focusing on different biomarkers depending on the patient’s specific issues. As all of those data points continue to accumulate, this provides an opportunity for more individualized results. 
 
The human data platform is a win-win for patients and physical therapists because it provides the therapist an opportunity to leverage insights from thousands of data points while still allowing them autonomy over their patient’s treatment. If you’re looking for a streamlined way to combine performance improvement and injury prevention, movement intelligence is the way to go.
 
Quotes
• “Reassessment is a very key and core principle of PT.” (9:59-10:03 | Dr. Wagner)
• “Now we're to the place where machine learning is able to establish a data platform.” (12:01-12:07 | Dr. Wagner) 
• “You have to be aware that the higher level performance does bear with it a higher risk for injury, you can't escape that.” (18:58-19:05 | Dr. Wagner)
• “The beauty about this is it's a win-win, in that they have autonomy to do what they think is best, but they can also get to leverage those insights from everybody else.” (25:07-25:19 | Dr. Wagner)
• “Assessments should be more like a blood test. They don't need to be long or varied. They need to be deep.” (47:44-47:51 | Dr. Wagner)
 
Links
Flux Footwear
Coupon Code: drandrewfix
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Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
 
drinklmnt.com/physioroom - free variety pack with purchase.
 
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
 
Revogreen
https://revogreen.co/drandrewfix
 
Connect with Dr. Phil Wagner:
Website | http://spartascience.com/
Instagram | https://www.instagram.com/spartascience/
Linktree |  https://linktr.ee/spartascience
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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