The Code: A Guide to Health and Human Performance

52. Prioritize Your Protein

“If I pay attention to my protein, it takes the guesswork out of so much other stuff,” explains host Dr. Andrew. When you’re building muscle, you must prioritize your protein. Although it may seem challenging, Dr. Andrew reveals how much protein you need in your diet to see long-term results.
 
Whether you are trying to lose weight, gain muscle, recover from workouts, or heal from injuries, you must have protein in your diet. When you consume sufficient protein, your body goes into muscle protein synthesis, creating muscle from the food you eat. To trigger this process, you need at least 30 grams of protein in a sitting while keeping in mind that one gram per pound is a standard recommendation. For example, a 150-pound person will need to ingest around 150 grams of protein daily and consume 30 grams five times a day to stimulate muscle protein synthesis. Although protein-tracking can be tricky, once you make it part of your fitness journey, you will feel much better in your everyday life.
 
It may not seem important, but protein is essential to health. Although there are other factors to optimizing human performance, such as sleep, counting your protein can keep you more consistently on track. If you eat enough protein, you will be full longer while boosting your metabolic rate, making it much easier to care for your body and achieve your goals.
 
Quotes
• “For many people who have challenges with body pain, recovery issues, and weight, the priority needs to be put on the protein and the quality of the protein in their diets.” (1:58-2:31 | Dr. Andrew) 
• “If I pay attention to my protein, it takes the guesswork out of so much other stuff.” (3:53-4:01 | Dr. Andrew) 
• “I feel so good eating a higher amount of protein.” (7:43-7:46 | Dr. Andrew) 
• “When you have more muscle mass, your body's natural metabolism, your metabolic rate will be a little bit higher.” (7:59-8:05 | Dr. Andrew) 
• “Eating larger amounts of protein in fewer sittings throughout the day is better than just grazing all day.” (13:51-14:00 | Dr. Andrew)
 
Links
https://peterattiamd.com/donlayman/
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

51. Tolos Bare Footwear | Evan Ritt

“I'm trying to act brave and inspire other people too,” explains Evan Ritt, Owner and Founder of Tolos. After playing hockey in France and England and experiencing consistent sports-related injuries, Evan became very interested in his health. This passion led him to start a barefoot footwear brand, where his holistic designs enhance both podiatric health and athletic performance.
 
After a five-year journey, Evan has finally launched Tolos shoes. Highly driven, Evan wants his business to improve people’s lives through their feet. However, he also understands that most barefoot products are unattractive, a barrier to entry into the mass market. With his brand, Evan ensures that his shoes are aesthetically pleasing and something people would realistically wear. Once you switch to barefoot styles, you will be surprised at how comfortable they are and what a difference they make to your daily life. But style matters, which many companies fail to grasp. Understanding his greater mission, Evan strives to make barefoot footwear approachable, hoping to contribute to a healthier world.
 
We need to make barefoot footwear more desirable. One method for doing so would be to target athletes. If athletes try on this shoe and see its benefits, they will be more inclined to spread the message. Although athletic lifestyle brands like Nike and Adidas will be challenging to beat, Evan will find ways to champion the movement and inspire others to do the same.
 
Quotes
• “My goal is that the more time you spend in my shoe, it's going to be the better for you.” (11:54-11:59 | Evan)
• “We can lower as many barriers as possible. And the biggest barrier in the barefoot world right now is the aesthetics of it.” (27:04-27:10 | Evan) 
• “If I can make this a company for the people and by the people, I think it will resonate with many more people too, and that just lowers another barrier.” (29:31-29:44 | Evan) 
• “If you truly want to maximize your human potential, you need to get yourself in physical, mental, and spiritual alignment. Those are separate boxes, and all encompassed under the laws of nature.” (34:13-34:31 | Evan) 
• “If I can get my shoes in as many locker rooms as possible, athletes start to see them, feel the benefits, and preach and spread the message. And once athletes are wearing it, then that's when the movement happens.” (42:54-43:11 | Evan) 
• “I'm trying to act brave and inspire other people too.” (50:18-50:22 | Evan)
 
Links
Connect with Evan Ritt:
Website | https://weartolos.com/
Instagram | https://www.instagram.com/tolos/
TikTok | https://www.tiktok.com/@evanaritt
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

50. Control the Controllables

“Go control the things within your control and let the other things be what they are,” explains host Dr. Andrew. There are always parts of life that are out of our control, which is always difficult to admit. Today, Dr. Andrew explores how to focus on what you can control so you can have a more performance-enhancing mindset.
 
Whether it’s your fitness, wellness, or anything else, life doesn’t always go as planned. We may not be able to control our mistakes, the weather, or any other factors that affect our days, but we can control our attitudes. When obstacles occur, we should continue to put in consistent effort and adapt to the situations at hand. With a more flexible mindset, we can ensure that we can make the most out of our lives and see positive results.
 
In a challenging world, you can control the controllables. Learn more about the difference between being ready and being in control, adapting to unforeseen obstacles, and the importance of controlling your enthusiasm and attitude. 
 
Quotes
• “There's a big difference between being prepared and being ready compared to actually being able to control something.” (4:00-4:06 | Dr. Andrew)
• “This topic of control is actually one of our core values at Physio Room.” (12:19-12:26 | Dr. Andrew)
• “Try to keep your effort level high in all the activities you're doing right and not have huge peaks and valleys in how much effort you put into things. Because that's totally within your control.” (12:52-13:05 | Dr. Andrew) 
• “Accidents happen. What is in your control is how you respond to that situation.” (14:19-14:24 | Dr. Andrew)
• “Go control the things within your control and let the other things be what they are.” (14:44-14:50 | Dr. Andrew)
 
Links
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

49. Training Block | Chelsey Palmer

“Our mission has always been to give athletes better access to quality services that they need for training,” explains Chelsey Palmer, Founder of Training Block. After her husband started experiencing chronic knee issues from running, Chelsey wondered if there was a place for people to gain easy access to sports injury help. Now, she has created an online platform where endurance athletes can access the resources they need to heal.
 
Sports injuries may happen whether you’re an athlete or just starting your fitness journey. At some point, you may need access to physical therapists, chiropractors, nutritionists, or more, and finding effective practitioners may be challenging to find on your own. To simplify this process, Training Block provides information on highly vetted professionals who advocate for their clients both as athletes and as people. Since sports is a way of life, Chelsey has made it her mission to provide the resources needed for athletes to succeed.
 
When you’re an athlete in training, having access to practitioners is critical. Learn more about Chelsey’s inspiration for Training Block, her husband’s experience with chiropractors, and her goals for the future of her business.
Quotes
• “It's more than just your sport; it's your life.” (18:39-18:42 | Chelsey)
• “Athletes may have different needs at different times. And we want to really be able to meet those needs whatever aspect of their training they're working on.” (20:14-20:21 | Chelsey)
• “You shouldn't have to have a pseudo degree to figure out which PT is the one you're supposed to go to, it has taken us me years to figure out what that looks like. And that really shouldn't be the case. And so that's, that's really, I think the big thing that we're trying to to make happen is because there is still a really big disparity. There are many, many, many clinics that say they work in sports injury, and they do but they should not so so it still is out there. You know, training block is a platform for athletes to know that whoever's on there is a high high, high-quality vetted practitioner that has the background, the skills, the expertise, the education that supports an effective diagnosis and treatment if you're working in the PT or chiropractic space, you know, with sports citation strength trainers that they all have that background knowledge to really be effective, so you don't have to bounce around.”  (39:02-40:01 | Chelsey) 
• “Our mission has always been to give athletes better access to quality services that they need for training.” (50:06-50:13 | Chelsey) 
• “I think sports have the ability to change people's lives for the better whether you're doing it recreationally up to the professional level. It's such an enriching part of life.” (52:21-52:30 | Chelsey) 
• “Everybody on Training Block is there to be accessible for athletes.” (1:03:29-1:03:33 | Chelsey)
 
Links
Connect with Chelsey Palmer:
Website | www.trainingblockusa.com
Instagram | https://www.instagram.com/training.block/
Facebook | https://www.facebook.com/trainingblockusa
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

48. Find Your Get To vs. Have To

“I think the people that view their job as a job, and it's just something that they have to do. And they go into their day with a mindset of, “I have to do this,” as opposed to “I get to do this,” explains host Dr. Andrew. Dr. Andrew understands that not everyone loves their job the way he loves his. With this in mind, he urges listeners to find a daily passion that motivates them and brings them joy.
 
When you consistently do something you’re passionate about, you have a positive mindset that carries into other areas of your life. However, it’s common that as we get older and work consumes most of our time, we lose the hobbies that fuel us and give us meaning. It may be challenging, but Dr. Andrew promises it’s worth finding the thing that gets us out of bed in the morning and gives us the motivation to be our best selves.
 
Even if it seems unlikely, everybody is passionate about something. Learn more about Dr. Andrew’s busy but fulfilling day, having the capacity to turn a hobby into a financial endeavor, and incorporating your passions into your daily life.
 
Quotes
• “As people become adults, get into the workplace, grow, age, and move through their life, they lose a lot of the activities and the hobbies that fuel their passion and their enjoyment in life.” (2:15-2:35 | Dr. Andrew) 
• “I know that it's not a reality that every single person out there has something that they are really passionate about, that they get to do on a day-in and day-out basis.” (6:10-6:20 | Dr. Andrew) 
• “​​I think everybody has the capacity or the ability to turn something into a financial endeavor if they want to.” (8:10-8:20 | Dr. Andrew) 
• “I think the people that view their job as a job, and it's just something that they have to do. They go into their day with a mindset of, “I have to do this,” as opposed to “I get to do this.” (10:16-10:34 | Dr. Andrew) 
• “Find something that you're passionate about, that you feel like you get to do instead of having to do, and find a way to work that into your life.” (12:40-12:49 | Dr. Andrew)
 
Links
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

47. Building Brands Through Authenticity | Eric Hinman

“I love being around like-minded people, sharing experiences and activities that have brought me tremendous joy,” explains Eric Hinman, five-time IRONMAN Athlete and Branding Consultant. After graduating college, Eric started his career in insurance. Recognizing that this experience gave him a solid financial foundation, Eric is now free to pursue his passions with authenticity.
 
A committed IRONMAN and Crossfit athlete, Eric began to explore athletic recovery through infrared saunas and ice baths. He began sharing wellness tips online during this process and created an active following. By being himself, Eric has spread his love of health to others and cultivated a community he is proud to be a part of. Life may have taken him down an unexpected path, but Eric has found fulfillment in inspiring others to prioritize their health.
 
The more authentic you are, the more things fall into place. Learn more about Eric’s fitness journey, his branding of himself and others, and what makes him want to invest in a brand.
 
Quotes
• “I absolutely love building communities. I love being around like-minded people and sharing experiences and activities that have brought me tremendous joy.” (3:21-3:30 | Eric)
• “I figured out what I really enjoyed doing and my authentic self. I also know who I want to surround myself with, and I will go overboard on others cut from the same cloth.” (24:58-25:06 | Eric) 
• “I figured out how to build my day in a way that everything is based around flow state. I can replicate it day in and day out without feeling like shit one day or another.” (30:01-30:09 | Eric) 
• “The biggest things are what fits with your lifestyle, what is accessible to you, and where you're going to do it regularly.”  (30:56-31:05 | Eric) 
• “I'm very careful with the brands I work with because I never want it to feel like work. I just wanted to blend it with my lifestyle.” (46:59-47:04 | Eric) 
 
Links
Connect with Eric Hinman:
Instagram | https://www.instagram.com/erichinman/?hl=en
Website | https://www.erichinman.com/
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

46. Why You Should Have a Morning Routine

 
“We have routines, and we like routines because it helps keep things slightly more predictable. And it helps keep things consistent,” explains host Dr. Andrew. We must structure our time for consistency as we try to live a healthy lifestyle. Understanding the importance of a morning routine, Dr. Andrew explains how to start your day with the habits you need to thrive.
 
Morning routines are crucial because they can set the tone for the rest of our day. If we lack structure and do things on the fly, it’s very easy to lose time and get further and further from our goals. If we have straightforward tasks we do from the time we wake up, we can factor in the things that could go wrong so we never waste a moment. Not only will we be able to have the consistency to succeed, but our mental states will be calmer as we work through our weeks.
 
If you want to make wellness part of your routine, start in the morning. Learn more about how we are creatures of habit, being proactive versus reactive, and what Dr. Andrew does to get his day started.
 
Quotes
• “We're creatures of habit. We can just cruise on autopilot when we know where we're going.” (2:50-2:54 | Andrew) 
• “We have routines, and we like routines because it helps keep things slightly more predictable. And it helps keep things consistent.” (3:38-3:46 | Andrew) 
• “Consistency, over time, is going to be probably the main factor that leads to long-term results or long-term success.” (3:56-4:05 | Andrew)
• “If you can start your day a little calmer, a little more stress-free, I think that will set you up for success throughout the rest of the day.” (16:31-16:38 | Andrew)  
Links
https://www.nami.org/blogs/nami-blog/august-2017/the-power-of-a-morning-routine#:~:text=When%20first%20starting%20the%20day,cognitive%20work%20(late%20morning)
https://myva360.com/blog/10-science-backed-benefits-of-a-morning-routine
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

45. Growing Old is Mandatory, Doing it Well Optional | Jimmy Molloy

“Investments is just one of the areas that we look at when we look at somebody's overall financial health,” explains Jimmy Molloy, President & Owner of Blue Collar Financial Advisors. Although planning for our retirement seems unrelated to our physical health, the two are very connected. Today, Jimmy shares how to navigate financial planning to better our overall lives. 
 
Just like dieting, it’s better to make incremental changes when accumulating wealth. We may think that cutting down expenses like eating out will be the saving solution, but attempting strict frugality too fast will be challenging to sustain after a few weeks. To help make retirement part of your long-term planning, Jimmy suggests slowly reducing spending to gain monetary wellness in a manageable way.
 
Exploring your finance options will make you healthier long-term. Learn more about the similarities between Dr. Andrew and Jimmy’s industries, putting together a foundational plan, and why financial advice is not just for the rich and famous.
 
 
Quotes
• “Where I came from was relationships. What I do now is really relationship-driven.” (4:40-4:45 | Jimmy)
• “Investments is just one of the areas that we look at when we look at somebody's overall financial health.” (14:04-14:10 | Jimmy)
• “Most regular people are out there, working hard, and need advice. And that's my job to bring that to the table for people who don't think they can afford it, but truly, it’s a conversation they need to have.” (30:26-30:41 | Jimmy)
• “​​A financial plan is not a one-and-done document. It is a living, breathing entity that changes as your life changes.” (33:15-33:25 | Jimmy) 
• “If you take care of your body to the best of your ability, you will enjoy those later years in life. That's the same thing with your finances.” (39:03-39:10 | Jimmy)
 
Links
Connect with Jimmy Molloy:
Website: ttps://www.blue collar financial advisor.com/
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

44. Benefits of Heat Exposure

“What we see from heat exposure from saunas and whatnot is an improvement in our overall health,” explains host Dr. Andrew. There are many wellness tactics to boost your health, including temperature exposure. With this in mind, Dr. Andrew shares the benefits of heat and its positive effects on the body.
 
If you have access to a sauna, Dr. Andrew highly recommends using it. Not only does soaking in saunas have cardiovascular benefits, but they can release chemicals like endorphins that improve our overall moods. Although it may be tough to find the time, experiencing extreme heat can allow you to optimize your health and live your best life. 
 
Whether soaking in a hot tub or a bath, it’s beneficial to expose yourself to heat. Learn more about reducing all-cause mortality, the multiple advantages of saunas, and how heat can be synonymous with cell repair.
 
Quotes
• “What we see from heat exposure from saunas and whatnot is an improvement in our overall health.” (2:47-2:52 | Dr. Andrew)
• “The sauna needs to be really warm because it needs to make it challenging for you to be there. It needs to challenge your respiratory system and body to try and cool itself down because of the hot environment.”  (9:23-9:36 | Dr. Andrew)
• “Exposing yourself to the heat causes chemical mediators to be released within our body and bloodstream, like endorphins. And as a result, we may experience an increase or an improvement in our mood.” (11:52-12:06 | Dr. Andrew)
• “How we function at a cellular level can impact how we function on a more macro and grand level.” (14:38-14:45 | Dr. Andrew)
• “I'm so passionate about trying to be proactive in our health and optimize things from the get-go. Because the quality of your life will be much higher as a result of that.” (21:20-21:33 | Dr. Andrew) 
 
Links
https://hubermanlab.com/the-science-and-health-benefits-of-deliberate-heat-exposure/
https://hubermanlab.com/deliberate-heat-exposure-protocols-for-health-and-performance/
https://journals.physiology.org/doi/full/10.1152/ajpregu.00115.2017#:~:text=Heat%20stress%20improves%20skeletal%20muscle,to%20heat%20stress%20(44)
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

43. GetREAL | Reana & Alex Kaminsky

“Starting to do little things for ourselves and realizing how much happier we were outside of the office snowballed into us wanting to do more for ourselves,” explains Reana Kaminsky, Co-owner of the getREAL Shop. Reana and her sister Alex first came to Physio Room for recovery help after a bike run event and now are close friends of the group. Reflecting on their weight loss journeys, the Kaminsky sisters share their passion for fitness and what led them to start their business. 
 
Life-long athletes, Reana and Alex, gained considerable weight once they started desk jobs. During covid, they decided to get back into shape and regain healthy habits. After committing to their fitness and nutrition, they shared their journeys via Youtube, inspiring others with their vulnerability. By accepting themselves and starting their own online store, the Kaminsky sisters allowed their positive changes to make everything else fall into place.
 
No matter what your profession is, you must take care of yourself. Learn more about the Kaminsky sisters’ relatable experience with weight gain, the benefits of group fitness, and why you should always be real.
Quotes
• “Starting to do little things for ourselves and realizing how much happier we were outside of the office snowballed into us wanting to do more for ourselves.” (15:02-15:18) |Reana)
• “If you eat better, you're going to be able to put better effort into your job, you're going to be able to put better effort into your family or friends, or you're going to have all this energy. And it's going to be amazing.” (21:56-22:08) |Alex) 
• “Put in the honest work. Don't kid yourself. And don't sell yourself short. That's how you can make any kind of change.” (47:08-47:15) |Alex) 
• “I'm grateful that we are competent enough to share our story. Because then these amazing people we meet are comfortable sharing their stories with us.”  (49:29-49:40) |Reana)
• “When you're in a rut or transition mode, get back to the things that make you feel your best. And that's what's going to help you get back into a good groove.” (58:21-58:34) |Alex)
 
Links
Connect with Reana & Alex Kaminsky:
Website | www.getrealshop.com
Instagram Reana | https://www.instagram.com/reanakaminsky/
Instagram Alex | https://www.instagram.com/alexkaminsky22/
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm