The Code: A Guide to Health and Human Performance

75. Managing Relative Energy Deficiency in Sport (RED-S) | Dr. Aubrey Armento

Key Takeaways:
• When the body does not have enough energy to support daily physiological functions, this can trigger RED-S
• RED-S causes health complications like hormone suppression, bone stress injuries, and digestive issues
• RED-S is most commonly seen in female athletes, but is believed to be underreported in males. It is often made worse by disordered eating and is seen most in athletes engaging in endurance sports like running, antigravity sports like rock climbing, weight training, and sports that require a lean physique
 
You are likely familiar with the stress that athletes put their bodies under in order to excel at their sport. But what you may not know is that many athletes are at risk of developing low energy availability due to the activities involved and a culture that encourages disordered eating. In this episode, find out all about RED-S, Relative Energy Deficiency in Sport, from a true expert, Dr. Aubrey Armento, MD, a primary care sports medicine physician at Children’s Hospital Colorado.
 
When the body doesn’t have enough energy to function, it adapts by slowing down all of its physiological processes, such as digestion, heart rate, and temperature regulation. With female athletes, RED-S causes a dangerous disruption to hormones that can suppress the menstrual cycle and ultimately lead to loss of bone density. In addition to the energy expenditure required by more physically demanding sports, athletes tend to slip into patterns of disordered eating due to the culture around the sport itself. This can lead to nutrient deficiencies like anemia which can cause the body to further shut down. 
 
With the help of a sports dietician and knowledgeable sports medicine physician, RED-S is reversible. If you are an athlete and begin to notice any signs of RED-S, seek help from a specialist sooner rather than later. 
 
Quotes
• “Every day you need a certain amount of energy just to live and breathe and go to work or school or just live your daily life… then you're left without enough energy to support body functioning.” (5:40-6:15 | Dr. Aubrey) 
• “If somebody has low energy availability, that ultimately leads to hormonal suppression or abnormal hormone cycling.” (7:46-7:55 | Dr. Aubrey)
• “One of the ways the body adapts to energy deficiencies is that it basically slows the gut down.” (20:58-21:04 | Dr. Aubrey)
• “The nature of the activity itself, and then the nature of the culture around the sport, tends to promote behaviors that put people more at risk.” (30:10-30:23 | Dr. Aubrey)
• “I always encourage people, if they think something's not right, or they're recognizing that they're struggling with any of these things that we've talked about, it can never hurt to see somebody who specializes in this.” (53:31-53:45 | Dr. Aubrey)
Links
 
Flux Footwear
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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
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Revogreen
https://revogreen.co/drandrewfix
 
Connect with Dr. Aubrey Armento:
https://fastr.stanford.edu/
https://www.childrenscolorado.org/doctors-and-departments/physicians/a/aubrey-armento/
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

74. You Are Your Own Best Healer | Jordan New

Key Takeaways:
• Acupuncture affects the whole nervous system due to energetic intentionality, whereas dry needling is most helpful for localized areas of the body.
• You can always retrain yourself to think more positively, no matter what has happened in your life.
• You are your own best healer. There is more access to information and resources than ever before. Use your discernment to determine what is really serving you.
 
Chinese medicine is no ordinary remedy—it's a vibrant fusion of nutrition, herbs, Qi Gong, and acupuncture that revitalizes your entire being. In this episode, join Jordan New, a well known acupuncturist and herbalist, as he teams up with host Dr. Andrew Fix to unravel the wonders of Chinese medicine. Prepare to be amazed by the immense power that lies within you as your own ultimate healer.
 
Picture this: A 12-year-old Jordan receives a disheartening diagnosis of scoliosis, with doctors insisting surgery is the only solution in the long run. But destiny had a different plan. Exploring the realms of yoga in his late teens, Jordan experiences a mind-boggling transformation. His flexibility soars, posture improves, and pain vanishes into thin air. But life decides to throw him a curveball—a snowboarding accident lands him in a coma at the age of 23. Instead of surrendering to despair, Jordan embarks on an incredible journey to reclaim his health and transform his life. Armed with unwavering determination and a positive mindset, he delves into the ancient wisdom of Chinese medicine. Through the potent combination of hot yoga, herbal supplements, and acupuncture, Jordan emerges victorious, experiencing a complete recovery and a newfound level of vitality.
 
Thanks to the boundless wonders of the internet, a treasure trove of knowledge on diverse healing modalities awaits us all. So, it's time to embrace your discerning spirit and remember this powerful truth: You, yes, YOU are the ultimate healer because no one knows your body better than you do. 
 
Quotes
• “Acupuncture is kind of like the cleanup crew that gets the car moving on the highway again…It's the key that unlocks the healing potential within the human body.” (8:08-8:45 | Jordan) 
• “Just like anything in life, intention is so important.” (13:25-13:28 | Jordan)
• “Acupuncture is highly effective for fertility.” (19:38-19:41 | Jordan)
• “You can retrain yourself to think positively.” (24:40-24:42 | Jordan)
• “You are your own best healer, every single one of us.” (37:32-37:35 | Jordan)
• “You have the power to change your life, to heal yourself, to do whatever you want.” (42:35-42:40 | Jordan)
 
Links
 
Flux Footwear
Coupon Code: drandrewfix
10% off
 
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 Jordan New:
Website | https://www.healthynewvibes.com/
Instagram | https://www.instagram.com/healthynewvibes/
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

73. When Adversity Strikes, Keep Showing Up | Amanda Marek

Key takeaways:
• Control what you can and let go of what you cannot control.
• After adversity strikes, take time to recover. Seek out resources to determine what happened and why it happened and get back out there.
• Don’t compare yourself to other athletes, because your success may look different from their success.
 
The road to success is rarely a straight line. In today’s world, people are used to seeking out instant gratification, but becoming a successful athlete does not happen overnight. Instead, success comes from consistency and continuing to show up even in the face of adversity. In today’s episode, Amanda Marek, triathlete and triathlon coach, speaks with Dr. Andrew Fix about how to keep pushing forward after a setback.
 
When Amanda was 7 years old, she was diagnosed with a seizure disorder. Doctors told her mother that she should be pulled from all sports, but her mother had other ideas. She refused to give up on her daughter and instilled that same tenacity in Amanda. After falling in love with triathlons in her senior year of college, Amanda pushed herself to train hard and entered her first full IronMan in 2015. Even though she was in love with endurance sports, success did not come easily. She continued to have issues with the running portion, culminating in a huge blow out in 2018 where she had a seizure 400 meters from the finish line. Where many people may have given up after such an adverse event, Amanda pivoted, seeking out the resources she needed to recover properly and making a new plan for how to best prepare Amanda’s body for a successful run. 
 
The road to success is full of ups and downs. It’s all about staying consistent and getting back up after each mistake or setback. If you are interested in trying a triathlon, you absolutely can make it happen with dedication and a lot of hard work.
 
Quotes
• “All too often I think people see really everything from sport to your professional life to social, everybody sees it as a straight line. But it's a lot of ups and downs. It's a lot of mistakes and getting back up and getting to the top of that straight line.” (8:45-9:11 | Amanda)
• “There's no shortage of options on how you can do this and how you can be successful. I'm a big advocate for anyone getting involved in the sport.” (25:24-25:37 | Amanda) 
• “Consistency is the most important thing.” (25:50-25:53 | Amanda)
• “We live in a society where there's kind of this need for instant gratification…you have to make that decision to show up and put the work in.” (26:54-27:38 | Amanda) 
• “I had a seizure 400 meters from the finish line. And, being the stubborn person I am and knowing what happened and knowing my body, whether it was right or wrong, I crawled to the finish line.” (43:08-43:22 | Amanda)
• “It's really important to not compare yourself to every other athlete because what they do is going to be a lot different than what you do, and your success may not look like their success.” (59:44-59:59 | Amanda)
 
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 Amanda Marek:
Tri 4 Schools: https://tri4schools.org/
Instagram: https://www.instagram.com/powerinthegrannygear/
Instagram: https://www.instagram.com/ammarek/
 
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

72. There’s No Such Thing as the Perfect Time

Key Takeaways:
• There is no such thing as the “perfect time” so stop waiting for one.
• You can’t progress if you don’t at least start in the first place. Take the first small step forward, because if you get off track you can still course correct. 
• If you need help with taking action toward making that first step, reach out to Dr. Andrew Fix at Physio Room.
 
What have you been waiting for the perfect time to do? Whether it’s something big like having children or moving, or something small like going for a bike ride, it never pays to wait for the perfect time. There is no such thing as the perfect time and if you keep waiting for one to happen, you could be waiting forever. In today’s episode, Dr. Andrew Fix talks about the misconceptions that people have about timing.
 
A lot of people think they have to wait until exactly the right perfect time to do something, but in most cases that perfect time may never come. There will always be something holding you back from starting if you are waiting for perfection. The only way to make any progress is to start. Whether you are waiting to do something for your personal life or at work, start by taking the smallest actionable step possible. That first step forward will help you gain the motivation to keep going. Even if you end up off track, you can still course correct and be further ahead than you would have been had you never begun in the first place.
 
Timing is something that can hold people back from going after what they want. If you are always waiting for the perfect timing, you will end up doing nothing. Stop waiting for a perfect time to present itself and let yourself take that first step toward progress. 
 
Quotes
• “You should stop waiting for the perfect time because there isn't one.” (1:13-1:16 | Dr. Andrew)
• “I decided to get my cycling gear on, make sure my tires are aired up. Get my water bottles filled in and I just go right… It ended up being an awesome ride.” (3:22-3:54 | Dr. Andrew) 
• “At the end of the day, in most things that you're going to do, whether it's in your personal life or work life, a project or an activity that you need to do, the hardest point for all of us and the biggest obstacle that you need to hurdle is starting.” (4:27-4:44 | Dr. Andrew)
• “You can't progress, you can't go anywhere, if you don't at least start in the first place.” (6:06-6:10 | Dr. Andrew) 
 
Links
 
Flux Footwear
Coupon Code: drandrewfix
10% off
 
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 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

71. What is Dry Needling? | Dr. Nate Henry

Key Takeaways:
• With dry needling, inflammation is introduced intentionally to help move the body’s tissues through the repair phase and into the remodel phase.
• Inflammation helps reset the muscles so that they can relax and reset to their full length.
• Dry needling causes the body to release anandamide, which has a similar pain relieving effect to opioids. 
 
Have you been curious to learn more about dry needling, but are not sure where to start?  In today’s episode, Dr. Andrew Fix speaks with Dr. Nate Henry, an Osteopractic physiotherapist and performance strength coach at Physio Room. He explains how dry needling differs from acupuncture, as well as the health benefits that can be achieved through this minimally invasive procedure. 
 
Dry needling uses the same type of needles as acupuncture does, but is done with a different intention. Rather than manipulating your energy, dry needling aims to manipulate the body’s tissues to assist with the repair process. The needles introduce a small amount of intentionally placed inflammation into the muscle which helps tissue move through the repair phase and onto the remodel phase. Dry needling also causes muscles to reset to their original resting length by getting them to relax. It also is a great drug-free pain relief tool as it can cause the body to release anandamide, which offers similar pain relief to opioids without the risk of overdose or negative side effects. 
 
Although dry needling may cause some mild discomfort due to the introduced inflammation, the benefits largely outweigh any risks. It is a safe and effective procedure with no downtime and is a great option for anyone looking to boost their body’s recovery, reduce pain, and improve muscle function. 
 
Quotes
• “We need to understand exercise progression and load a lot better and apply it to our patients a lot sooner.” (9:51-10:00 | Dr. Nate) 
• “When I apply needles to somebody's body, I'm trying to affect the anatomical tissues of the body.” (22:32-22:37 | Dr. Nate) 
• “We're going to introduce inflammation on purpose. And I know that seems a little bit counterintuitive, but for somebody that has a sub acute injury or a chronic injury, let's say chronic low back pain, there's they're simply not getting through the three step process of what when how the body responds to an injury, a inflammation, then it goes through a repair and then it goes through a remodel.” (23:36-24:02 | Dr. Nate)
• “In those chronic type injuries, they're stuck in this inflammation repair phase and they're not getting over the hump.” (24:20-24:28 | Dr. Nate)
• “When we stick a needle in a muscle group, it will restore its resting length.” (25:51-25:58 | Dr. Nate)
 
 
Links
Connect with Dr. Nate Henry:
http://spinalmanipulation.com/
https://spinalmanipulation.org/wp-content/uploads/2017/07/peripheral-and-spinal-mechanisms-of-pain-and-dry-needling-mediated-analgesia-a-clinical-resource-guide-for-health-care-professionals-butts-et-al-2016.pdf  
 
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

70. Revogreen - Nutrition You Can Feel | Dr. Beata Lerman

Key Takeaways
• Don’t try to make large changes to your routine all at once. Start making small changes intermittently instead.
• The more you consistently stick to a sleep-wake schedule, the more your body will be able to learn the routine and it will become easier.
• Eating more greens and a well balanced diet is step one for improving your health. 
• While microgreen supplements are important for health, they are not a complete regimen- you will also need to make sure you are getting enough of the vitamins and minerals that typically come from animal-based products. 
 
Have you really looked into all of the supplements that you are taking to check for bioavailability? In today’s episode, Dr. Andrew Fix speaks with Dr. Beata Lerman, Chief Scientific Officer at Revogreen and founder of Sinless Treats, about her experience with intermittent fasting and the benefits of taking natural supplements over synthetic ones. She also discusses how Revogreen is revolutionizing the supplement industry through their use of microgreens. 
 
Bioavailability is so important for nutrition when consuming supplements and food. And unfortunately, there is a major lack of necessary vitamins and nutrients in the American diet. Dr. Lerman explains that Revogreen's blends are science-based and unbiased. Their goal is to improve peoples’ overall health by adding microgreens into their natural supplements. The best thing about microgreen supplements is that they do not interrupt fasting, so they work really well along with an intermittent fasting regimen.
 
If you are serious about your health, it is crucial to make sure you are getting enough nutrients in your diet. Since the typical American diet is quite lacking in nutrition and vitamins, you will likely need to add supplements into your daily routine, but not all supplements are created equal. Make sure you are using supplements with high bioavailability like those offered by Revogreen.  
 
Quotes
• “There is actually a growing body of research that shows that synthetic versions are a lot less absorbable and bioavailable to the body than the natural compounds that are growing. Our bodies were not designed to really benefit from this chemical formula.” (29:12-29:38 | Dr. Lerman)
• “We are the first company that is using microgreens as a supplement instead of the full grown version of the plant.” (34:09-34:18 | Dr. Lerman)
• “There is a lot of research being done right now that says that living in absolute comfort is actually more of a detriment than an advantage for any living organism, including humans.” (36:25-36:41 | Dr. Lerman)
• "Our microgreen supplements do not have nutritional value, meaning that if you consume that while you're fasting in the morning, it will not knock you out of your fast." (39:16-39:30 | Dr. Lerman) 
 
Links
Connect with Dr. Beata Lerman:
Website: https://revogreen.co/
Website: sinlesstreatschocolates/
Website: www.sinlessdesserts.com
Instagram: https://www.instagram.com/revogreen.co/
 
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

69. Pedal Perfect: Exploring the Benefits of a Professional Bike Fit | Dr. Tim Tracy

Key Takeaways
• Cycling does not have to be uncomfortable. A bike fit will adjust the three points of contact so that they do not cause undue strain and pressure.
• The way a person moves off the bike will mimic the way they move on a bike, so doing a functional assessment alongside a bike fit is a key component of pain reduction.
• Improving your cycling performance starts with the breath. If you are not using oxygen efficiently, you will become fatigued more quickly.
Have you been wanting to improve your cycling performance but just do not know where to start? Unless you are a professional cyclist, you may not have ever heard of a bike fit and may even think that discomfort is a normal part of cycling. In today’s episode, Dr. Andrew speaks with Dr. Tim Tracy, a Board-certified orthopedic physical therapist with a specific focus on cycling-related issues, cycling performance, and bike fitting. Dr. Tim explains the importance of a bike fit for not only improving performance, but reducing pain and injuries as well. 
 
Many people think that cycling is supposed to be uncomfortable, but in actuality, it does not have to be. When you have a well fitted bike and the proper cycling technique, you will be able to cycle for longer with less physical strain on your body. Since every person’s body moves differently, Dr. Tim combines a bike fit with a functional assessment in order to see where each clients’ baseline is. Learning techniques for pelvis stabilization, changing positions while riding, and even just diaphragmatic breathing can be game-changers in overall performance and reduction in pain, strain, and fatigue. 
 
A professional bike fit is an incredibly useful tool for any cyclist wanting to reduce discomfort and improve overall performance. If you notice that you are having a lot of lower back or hip pain while riding or afterward, consider seeing someone like Dr. Tim for a bike fit. 
 
Quotes
• “If people aren't experiencing significant issues, then they're just leaving a lot on the table as far as the discomfort they have that they kind of brush aside and think that that's a normal part of cycling.” (11:21-11:36 | Dr. Tim)
• “We all are going to move differently, and those unique differences need to be looked at functionally. How people move off the bike will often mirror how they move on the bike.” (15:59-16:12 | Dr. Tim)
• “Until we can have you moving well, making the most and have an awareness about how to interact with the seat and the handlebars and the pedals, there's going to be some things that aren't going to be fully resolved.” (22:18-22:28 | Dr. Tim)
• “When you change one thing on a bike fit, you change everything.” (32:45-32:47 | Dr. Tim) 
• “The most likely energy-saving benefit will come from a bike fit versus spending infinite endless amounts of money on carbon shiny objects.” (36:49-36:59 | Dr. Tim)
 
Links
Connect with  Dr. Tim Tracy:
Instagram | https://www.instagram.com/physiotimt/
 
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

68. Compete Every Day | Jake Thompson

Key Takeaways
• Be obsessed with the process of getting better. What are you doing today to improve yourself? 
• Instead of comparing your chapter 1 to someone else’s chapter 20, look at what it is about them that you admire. What actionable steps did they take to get to where they are and what steps can you take to get a similar outcome?
• You are your only true competition. Compete with yourself every day to better yourself, consistently show up, and don’t settle.
How do you challenge yourself to improve a little bit every day? In today’s episode Dr. Andrew talks with Jake Thompson, keynote speaker and fractional performance coach about reaching your full potential by competing with yourself every day to get better. After college, Jake found himself with an MBA in Sports Business and no job prospects. Instead of just settling for an average life, he started to work freelance and realized that growth was all about looking for opportunities and consistently putting the work in. He created an apparel business and began selling shirts to get out the message of competing every day. Then, in 2014 he was invited to speak at an HR event at the Texas Children’s Hospital in Houston and found that he had a gift for public speaking and teaching.
Oftentimes people are impatient and think that they will reach a certain goal immediately. When they don’t get there fast enough, they give up. Others never even try, because they spend too much time comparing themselves to people who had completely different circumstances than them. Change your mindset by realizing that you are only competing with yourself. When you are working alongside other high achievers, draw your motivation from not wanting to be them, but wanting to improve yourself to be more like the aspects of them that you admire. Figure out what success means to you and learn to love the process of showing up consistently and putting in the work over time. 
If you do not seek to better yourself every day, you will end up settling for whatever life gives you and may have a lot of regrets in the long run. Compete every day with yourself to improve and get closer to the successful life you desire.
 
Quotes
• “Life is about consistently just showing up.” (10:39-10:43 | Jake) 
• “When you're forced to go against somebody, or compete alongside somebody that has a high standard of excellence, it forces you to continually raise your game if you want to win.” (12:53-13:03 | Jake)
• “Attitude, actions, effort, and focus are 100% in your control every day.” (17:15-17:20 | Jake)
• “The people that are more consistent are the ones that have learned to fall in love with the work and the process, because the process is the only thing you control.” (23:31-23:38 | Jake)
• “A single choice by itself may or may not do much. Thousands and thousands of choices that build on top of each other, that’s how you create an epic life.” (29:33-29:42 | Jake)
 
​​Links
Connect with Jake Thompson:
Website | JakeAThompson.com
LinkedIn | https://www.linkedin.com/in/jakethompsonspeaks
Instagram | jakethompsonspeaks
Compete Every Day | CompeteEveryDay.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

67. Unlocking Your Body’s Potential Embodied Movement Training Systems | Lizzy Wolterbeek

Key Takeaways
• The more dynamically you move your body, the more potential there is for injury. It is important to master the foundations of how to do an exercise correctly prior to adding intensity or weight.
• Many trainers at gyms and group fitness classes focus on goals like weight loss and will not put as much time into training people how to do the movements correctly.
• A person’s body type and weight do not necessarily reflect their health or level of fitness.
 
How can you unlock your body’s full potential? In today’s episode Dr. Andrew talks with Lizzy Wolterbeek, owner of Embodied Movement Training Systems in Centennial, Colorado about using movement to unlock the full potential of the body. Lizzy has experience not only in training, but also has personal experience coming from a weight lifting background and having spent much of her younger years fighting an eating disorder. These experiences have helped her to create a space that focuses not on weight loss goals like a large majority of trainers, but instead on rehabilitative and injury preventative movement and overall wellness goals. 
 
In a group setting or a fitness class with a weight loss focus, there can often be not enough time spent on preparing the body properly for intense movement. When you go to those classes, you expect to feel sore and exhausted, so you may not even realize that you are doing an exercise incorrectly and causing harm to your body. When those same exercises are done properly, they can be very beneficial to your body, but first you must learn the foundations. By learning how to correctly move your body with a personal trainer like Lizzy beforehand, you can get a lot more out of fitness classes and be much less likely to injure yourself.
 
Your body has the potential to do incredible things and propel you toward your fitness goals, but only if you take care of yourself properly. If you do not eat right and get enough sleep prior to exercising the next day, you will likely hurt yourself. Similarly, if you do not learn the correct form for an exercise or spend time stretching and preparing your body, or amp up the intensity or weight too quickly, you may hurt rather than help yourself. 
 
Quotes
• “We take the time to look at how you move before we have you move intensely and with weight.” (29:42-29:48 | Lizzy)
• “They want to continue to go to one of those group classes. And I say, go ahead, but let's spend the time in here really nailing down all of the stuff that you're not getting there.” (35:11-35:19 | Lizzy)
• “If you're not executing it well, it's not a good movement. It could actually be a harmful movement.” (38:11-38:14 | Lizzy) 
• “There's no one body type for any situation. And how you look does not necessarily correlate to your level of health.” (51:15-51:24 | Lizzy)
 
Links
Connect with Lizzy Wolterbeek:
Website | https://embodiedmovementts.com/
Instagram | https://www.instagram.com/embodiedmovement_ts/
Facebook | https://www.facebook.com/lizzyatembodiedmovement
Instagram | https://www.instagram.com/lizzofasho/
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

66. Begin with the End in Mind

Key Takeaways:
 
• Approach your goals by working backwards. Ask yourself what do you want to accomplish and what steps do you need to take to achieve that?
• Aging is an inevitable part of life, but we can implement habits into our daily routines that can help make this process easier on us. 
• Understand your internal motivations and use them to help motivate you every day to achieve your goals. 
 
How can we maximize not only our life span but our health span? And what can you do now to set yourself up to set yourself up for a life of longevity and health? Those are questions that came to mind when host Dr. Andrew Fix was reading Peter Attia’s latest book, Outlive: The Science of Art and Longevity. In today’s episode, Dr. Andrew explores the phrase “begin with the end in mind,” and what that means for him and his approach to physical therapy. 
 
Unfortunately, aging is an inevitable part of life. And while we cannot avoid it, there are many things we can do to make the process easier on our bodies. So when we approach our health-related goals, it is best to start with an understanding of what the desired outcome is that we are looking for. Dr. Andrew suggests that listeners ask themselves what kinds of things they want to be doing at a certain point in their life. Do you still want to be a runner in your 50’s and 60’s? If that is your goal, then what are you doing now that will help you progress and maintain your body’s physical capacity to get there?
 
By figuring out our internal motivations, we are more likely to find things that motivate us day in and day out. And by approaching our goals with the end goal in mind, we can begin to implement habits that can help put us on the right track to living a healthy and full life. 
 
Quotes
• “Where do you want to be? What is the desired outcome that you are looking for and how can you devise a plan of action for how you're going to get there?” (02:12-02:23 | Dr. Andrew)
• “What is the mental visualization of what you have in mind? That's the first step.” (03:37-03:43 | Dr. Andrew)
• “Maybe there's a very deeply instilled internal motivation of why that person wants to be able to do that thing. And that’s great. We need to know that information in order to help hold that client accountable in the office.” (06:03-06:18 | Dr. Andrew)
• “When you're setting goals for yourself, you need something that's going to motivate you day in and day out and hold you accountable to do the smaller steps that are going to help you reach that outcome. Because it's not just going to happen just because you wrote it down on a piece of paper.” (06:20-06:39 | Dr. Andrew)
• Unfortunately, starting at a relatively young age, like in our thirties, our physical fitness and health begins to decline as we age. We start to lose muscle mass, we lose aerobic capacity, unless you are doing significant training in your early years to try and progress and maintain these things to fight off the effects that aging and time has on all of our bodies.” (08:26-08:59 | Dr. Andrew)
Links
https://peterattiamd.com/outlive/
https://7habitsstore.com/
Connect with Physio Room: 
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Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
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