The Code: A Guide to Health and Human Performance
Welcome to The Code, where we give you the guide to living the ultimate human life. Join host Dr. Andrew Fix as he deep dives into the key areas that drive our health and wellness. You’ll learn about topics such as sleep hygiene, stress management, nutrition, movement, relationships, and more. Listen in as he interviews fitness professionals, athletes, coaches, doctors and other industry experts to hear how they implement these strategies into their own and clients’ lives. If you are ready to crack the code on health and human performance, this show is for you.
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Episodes
Tuesday Feb 28, 2023
Tuesday Feb 28, 2023
“Blood flow restriction or BFR from the simplest stance is a strategy for exercise to try to replicate what happens when we lift heavy or do high intensity,” explains Dr. Ben Weatherford, PT, DPT. Today, Dr. Ben talks with host Dr. Andrew about the science behind Blood Flow Restriction and how it can be applied in rehab settings.
People in physical therapy for injuries, chronic conditions, and post-surgical rehab are typically unable to do the higher intensity exercises that are needed for making muscles adapt. They may have restrictions to the types of exercises they are allowed to do or simply be in too much pain for things like heavy lifting. BFR provides a safer alternative for these patients that simulates the effect of high intensity exercise on the body by use of a tourniquet or blood pressure cuff. In order to avoid any potential complications, aim to use a wider cuff with lower pressure for short intervals.
BFR can help rehab patients to rebuild their muscles when other forms of exercise are not recommended for their recovery. Instead of having to lift progressively heavier weights, patients can wear a cuff that restricts their blood flow and lift less weight to reach the same level of impact on the body.
Quotes
• “Blood flow restriction or BFR from the simplest stance is a strategy for exercise that tries to replicate what happens when we lift heavy or do high intensity.” (10:10-10:22 | Dr. Ben)
• “It's potentially easier to put a tourniquet on someone and recreate an anaerobic limb than making them lift really hard.” (14:20-14:27 | Dr. Ben)
• “The wider the cuff, typically the lower the pressure you can use to restrict blood flow.” (18:09-18:15 | Dr. Ben)
• “The dose necessary depends on the individual. What is their training history? If they're a lesser trained individual, then you can probably get away with an even lower intensity and a lower cuff pressure because any stimulus is going to be significant for them.” (26:21-26:36 | Dr. Ben)
Links
Connect with Dr. Ben Weatherford:
Website | www.owensrecoveryscience.com
Instagram | owensrecoveryscience
Twitter | Owens_Recovery
Facebook | Owens Recovery Science
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
Tuesday Feb 21, 2023
Tuesday Feb 21, 2023
“Focus on what you can control. Focus on continuing to show up and be consistent,” shares host Dr. Andrew Fix. Today, Andrew shares the story of Jalen Hurts, quarterback for the Philadelphia Eagles. His resilience and perseverance through every challenge thrown at him paid off in a big way, with him getting to the Super Bowl in just his third year in the NFL.
Jalen initially wanted to go to UT Austin, but was offered a Football scholarship for Alabama and ended up there. In one of his college games, he was benched and replaced by another quarterback. Instead of sulking on the bench when the other quarterback threw his big touchdown, Jalen was the first on the field to celebrate. His college coaches saw that while Jalen was an extremely skilled athlete, he needed to work on his passing skills. Instead of giving up, he worked hard in his practices on passing and now it is paying off in the NFL. Even though Jalen spent much of the year on the bench, in the end his perseverance led him to success when he was able to step in for the other quarterback in a reverse of what had happened earlier in the season.
Sometimes resistance can actually lead to more resilience and push you further than you would have gotten on an easier path. Jalen Hurts’ story shows the power of perseverance and just how far you can go when you’re willing to keep trying.
Quotes
• “Focus on what you can control. Focus on continuing to show up and be consistent.” (3:15-3:19 | Dr. Andrew)
• “He didn't want to just run when things got hard.” (12:48-12:50 | Dr. Andrew)
• “He focused in practice on his passing skills, going through his progressions, not just scrambling and running, even though he has the athletic ability to do that. And now we're seeing it pay off in the NFL.” (18:21-18:33 | Dr. Andrew)
• “You do not have to take the path of least resistance in order to get where you want. Sometimes that resistance is a good thing and sometimes that resistance is going to temper you and make you more resilient.” (20:12-20:29 | Dr. Andrew)
Links
https://247sports.com/Article/Super-Bowl-2023-Jalen-Hurts-career-timeline-recruiting-rank-Alabama-Crimson-Tide-Oklahoma-Sooners-Eagles-204428716/
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
Tuesday Feb 14, 2023
Tuesday Feb 14, 2023
“When you work hard and aren't scared of failing in front of other people, it also gives others permission to do the same,” shares Beau Doring, performance coach and owner of V23 Athletics. Today, Beau talks with host Andrew about how culture can build community.
Coaching is an important tool for any athlete. If you push yourself too far for a long time without making sure you are exercising correctly, you can end up doing more harm than good. A coach can provide personalized recommendations for your specific needs and circumstances. When a coach fosters a culture where it is safe to make mistakes, that is when people will feel free to really test their strength.
You can only continue doing exercises incorrectly for so long before you end up causing harm to your body and needing physical therapy. It is important to find a coach who can teach you how to do strength training exercises correctly and match your fitness plan to your individual needs.
Quotes
• “An athlete that knows how to exercise correctly understands corrective exercises better when they go to see somebody like you.” (19:50-20:00 | Beau)
• “What you would give one CrossFit athlete is different than what you would give someone else because it's a different situation. They have a different life outside of the gym, even if the training session that they're doing is the same.” (27:44-27:56 | Beau)
• “It's not what you don't know that’s holding you back in your practice or your life or whatever business. It's what you know.” (48:44-48:51 | Beau)
• “Why do we cling so tightly to this dogmatic approach to fitness, that this is the way you do something? There's more than one way to do anything.” (49:13-49:23 | Beau)
• “When you work hard and aren't scared of failing in front of other people, it also gives others permission to do the same.” (1:18:35-1:18:42 | Beau)
Links
Connect with Beau Doring:
Website | www.v23.fit
Instagram | https://www.instagram.com/_beauryan/?hl=en
Instagram | https://www.instagram.com/v23_athletics/?hl=en
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
Tuesday Feb 07, 2023
Tuesday Feb 07, 2023
“A lot of times we find people start to strengthen rather than just stretch, and wouldn’t you know it, their symptoms start to change. Their symptoms start to go away, because strengthening through the range of motion can actually help you provide more mobility and more length through the tissue,” explains host Dr. Andrew Fix.Today, Dr. Andrew talks about common issues like low back pain and sciatica and getting to the root cause rather than only focusing on the symptoms.
People frequently seek out physical therapy when stretching fails to relieve symptoms for what they refer to as tightness in their hamstring. In reality, ‘tight’ is a slang term and the root of the symptoms is unlikely to be tense or shortened muscles that need to be lengthened through stretching. In some cases stretching can actually cause more pain and problems long term due to irritating the nerves. And oftentimes, the root cause is actually coming from the pelvis or the lower lumbar region of the spine rather than the hamstrings themselves.
If you feel like you have a ‘tight’ hamstring, it may indicate an underlying issue that would benefit from physical therapy to strengthen and stabilize the deep muscles of your core. By finding and working on the root of the pain, you can begin to see improvements in the symptoms.
Quotes
• “We hear the story that someone is stretching and stretching and stretching their hamstrings over and over and over again. And unfortunately, they are not always getting the results that they're expecting or hoping for, because the hamstring is not the root of the issue, it is the symptom.” (8:19-9:07 | Dr. Andrew)
• “A lot of times we find people start to strengthen rather than just stretch, and wouldn’t you know it, their symptoms start to change. Their symptoms start to go away, because strengthening through the range of motion can actually help you provide more mobility, more length through the tissue.” (15:07-15:24 | Dr. Andrew)
• “If you've been stretching it over and over and over again, do you really have short hamstrings? Do you really have tight hamstrings that need to be stretched out? Or is it possible that the issue that you're actually dealing with could be something else?” (19:15-19:30 | 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
Tuesday Jan 31, 2023
Tuesday Jan 31, 2023
“These are things that can propel me, give me the energy and the vision to take care of my family. To be there for them, to make a profound difference in their lives. I'm not doing it for me. I'm doing it for them,” shares Matt Moriarity, owner of the Matthew Moriarty Agency at Farmers Insurance and Financial Services. Today, Matt shares his tips for living a life of excellence.
Matt believes strongly in leading by example, especially when it comes to his children. He wakes up daily at 4 am, not because he has to, but because this lifestyle allows him more time with his kids. Matt explains that the way to become a high performer is to figure out what drives you, commit to a plan of action that will help you achieve your goals, and then stick to that plan regardless of how you feel.
Wellness is a decision that you have to make for yourself and stick to. And if you focus on your why and build up the mental fortitude to stick with your plan, you too can live a life of excellence.
Quotes
• “The most important thing is to lead by example, more than showing them the way. Success leaves clues in any area.” (30:24-30:32 | Matt)
• “These are things that can propel me, give me the energy, give me the vision to take care of my family, right? To be there for them, to make a profound difference in their lives. I'm not doing it for me. I'm doing it for them.” (33:17-33:31 | Matt)
• “The biggest reason people fail is because over and over they make promises that they don't keep to themselves.” (34:16-34:20 | Matt)
Links
Connect with Matt Moriarity:
Facebook | https://www.facebook.com/matt.moriarity1
Facebook | https://www.facebook.com/TheMoriarityAgencyFarmersInsuranceGroup
Instagram | https://www.instagram.com/themattmoriarity/
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
Tuesday Jan 24, 2023
Tuesday Jan 24, 2023
“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
Tuesday Jan 17, 2023
Tuesday Jan 17, 2023
“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
Tuesday Jan 10, 2023
Tuesday Jan 10, 2023
“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
Tuesday Jan 03, 2023
Tuesday Jan 03, 2023
“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
Tuesday Dec 27, 2022
Tuesday Dec 27, 2022
“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
The Code: A Guide to Health and
Human Performance
Welcome to The Code, your guide to health and human performance. On this podcast we're going to explore the key area of your life that impact your overall health and wellness. From sleep hygiene and stress management, to nutrition, movement, relationships, and more. We bring you conversations with industry experts and top performers to share strategies they have for cracking the code on health and human performance.