The Code: A Guide to Health and Human Performance

42. Benefits of Cold Exposure

“One of the main reasons that a lot of people are starting to do cold exposure is as a way to build resilience and grit,” explains host Dr. Andrew Fix. Deliberate cold exposure has been getting a lot of attention lately for the physical and mental health benefits it can provide when done correctly. Dr. Andrew has been using the ice bath or cold plunge method for his own health and has noticed positive impacts on not only his mental resilience, but also on his sleep quality. He shares four main benefits to be aware of when considering taking the plunge into cold exposure.
 
By repeatedly proving to yourself that you can handle the discomfort of deliberate cold exposure, you will gain mental fortitude that can be applied in all areas of life. Another benefit of cold exposure is that the experience releases adrenaline which can help improve focus and overall energy. Along with releasing adrenaline, your body will also release dopamine which helps improve your mood. Cold exposure can also be a way to ramp up your metabolism. The shock of the cold temperatures causes the body to transform fat cells and burn calories as it tries to warm you back up. 
 
Intentional cold exposure can be very beneficial to overall health in a number of ways. While it is a challenge to get past that initial mental hurdle of putting yourself into an uncomfortable situation, it will get easier the more often you do it. If you are going to try cold exposure, aim for a temperature between 40 and 60 degrees Fahrenheit and start off with shorter sessions until you become more familiar with the process.
 
Quotes
• “One of the main reasons that a lot of people are starting to do this is because it is a way to build resilience and to build grit.” (5:53-6:11 | Dr. Andrew)
• “The mindset that you have going into something new can have a huge effect on what you get out of that activity or situation.” (8:31-8:38 | Dr. Andrew) 
• “We all love the feeling of people giving us love on our social media. Someone gives you a compliment, how does that make you feel? It makes you feel great. Well, you can kind of self manufacture a similar chemical effect on the body’s release of that dopamine by doing some deliberate cold exposure.” (12:29-12:49 | Dr. Andrew)
• “If you keep your hands and your feet in the ice bath, you'll notice that it's a little bit more challenging because those are the parts of your body that tend to get really cold. So keeping those in there ramps up the potential effect on your body of doing this cold exposure and then dunking your head will do the same thing.” (18:12-18:32 | Dr. Andrew)
 
Links
https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/
https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/
https://www.goodrx.com/well-being/alternative-treatments/6-ice-bath-benefits
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

41. A Review on ACL Reconstruction | Physio Room

“If I have a young athlete that comes to me, I'm going to recommend surgery because they’ll want to get back to their sport,” explains guest Dr. Ally Nelson, PT, DPT, OCS at Physio Room. Joined by other Physio Room doctors, Dr. Tim Tracy PT, DPT, and OCS, and Dr. James Stetson DC, Pn1, CF-L1, and SFDN-1, Dr. Ally and host Dr. Andrew discuss all things ACL reconstruction.
 
If you’re into fitness, chances are you’ve torn your ACL. When in that position, it’s essential to consider your recovery and reconstruction. Although it may be tempting to rush back into training or your favorite sport, you need to put in the PT work and strength building to get back to where you were. ACL healing is not about rushing your timeline but giving yourself whatever you need to get back into shape.
 
If you tear your ACL, you’ll want to know the best recovery practices. Learn more about the guests' ACL experiences, the rehab process, and what to do when discharged from physical therapy.
 
Quotes
• “The high-level patients want to get back to their prior level of function, so the patellar graft is shown to be a favorite in that regard.” (12:06-12:16 | Dr. Tim)
• “If I have a young athlete that comes to me, I'm going to recommend surgery because they’ll want to get back to their sport.” (14:12-14:23 | Dr. Ally)
• “The patient and their mindset going into recovery is huge into how fast they come back, and how successfully they come back.” (25:03-25:12 | Dr. James) 
• “What you're going to need is the guidance at month six and month nine. And that's what we want to help you out with, and that's the biggest deficit.” (37:12-37:20 | Dr. Tim)
• “Objective testing is going to be objective testing. That's why I think the education and knowledge base of the PT side is super important.” (52:21-52:29 | Dr. Ally)
 
Links
 
Connect with Dr. Nelson, Dr. Tracy and Dr. Stetson:
Instagram Dr. Nelson | https://www.instagram.com/dr.allynelson.dpt/
Instagram Dr. Tracy | https://www.instagram.com/physiotimt/
Instagram Dr. Stetson | https://www.instagram.com/jamesstets/
 
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

40. Top Reasons to Food Prep

“I think the biggest reason I food prep is to stay consistent,” explains host Dr. Andrew. It may not be easy to fit in a nutritious meal when our days get challenging, and we may be tempted to make poor choices. To help combat unhealthy food patterns, Dr. Andrew provides the top reasons to meal prep.
 
When we have too many food choices, we usually want to make the most fun ones, not necessarily the healthiest. By meal prepping, we can make it easier for ourselves to eat good meals that serve us without consistently testing our willpower. With spices, avocado, and quality ingredients, we can still eat well while practicing the consistency that leads to results.
 
When your life gets complicated, make sure your food’s not. Learn more about why Dr. Andrew food preps, easy meal ideas, and the time-saving benefits of cooking ahead of time.
 
Quotes
• “I think the biggest reason I food prep is to stay consistent. And then I know that it's not the end of the world if I get off track and have some treats or eat some things that might not be serving me.” (2:37-2:50 | Dr. Andrew)
• “It is hard to avoid very tasty things, but it's easier when you already have a plan for what you're going to eat, and that plan is already set for you.” (5:47-5:58 | Dr. Andrew)
• “The fewer choices I have to make, the more I can keep that willpower muscle strong.” (13:45-13:49 | Dr. Andrew)
• “I've been eating the same lunch for months, and I'm not tired of it yet because it tastes good, I look forward to it, and I know it's going to taste good. I've had it every day. It tasted great yesterday, and I know it's going to taste good tomorrow.” (16:29-16:42 | Dr. Andrew)
 
Links
 
https://shipping.myfitfoods.com/
https://cleaneatz.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

39. Wild Health | Dr. Julie Foucher

“I think everything happens for a reason, and we all have our unique path,” explains Dr. Julie Foucher, Physician with Wild Health and Former Crossfit Games Athlete. Always passionate about sports, Dr. Julie quickly fell in love with Crossfit while pursuing her medical degree. Understanding the correlation between fitness and well-being, Dr. Julie now practices precision medicine, helping others optimize their health.
 
At Wild Health clinic, Dr. Julie tries to factor in all the data about a person before creating a plan. Since every body is so distinct, it’s safe to say that different treatments work for different people. By factoring in each individual’s overall health results, Dr. Julie and her colleagues can personalize a plan that works for each person. The main focus is to find an optimal lifestyle that supports each client’s needs, rather than find a broad solution that only works for a few.
 
Ultimately, there is no one-size-fits-all approach to wellness. Learn more about Crossfit’s influence on Dr. Julie’s journey, defining precision medicine, and how taking care of yourself equates to self-love.
 
Quotes
• “I think everything happens for a reason, and we all have our unique path.” (4:28-4:31 | Dr. Julie)
• “The more data we have on a person, the more educated our guesses are about where to start and what direction to go. And the quicker we can usually get to that optimal lifestyle that supports health.” (13:20-13:31 | Dr. Julie) 
• “I would hope that we'd be able to prove to insurance companies that if we can keep people healthy, it will save money overall.” (23:19-23:26 | Dr. Julie)
• “Doing some sort of exercise that adds intensity is going to help you have the greatest results.” (30:55-31:01 | Dr. Julie)
• “When you start strongly identifying with your purpose and what's most important to you, I think a lot of other health behaviors start to take care of themselves, because they become things that you really want to do, and it's from a place of loving yourself.” (45:54-46:10 | Dr. Julie)
 
Links
 
Connect with Dr. Julie Foucher:
Website | https://www.wildhealth.com/
About Dr. Julie | https://www.ifm.org/about/profile/julie-foucher-md-ms/
Instagram | https://www.instagram.com/juliefoucher/?hl=en
Pursuing Health | https://pursuing-health.com/
Pursuing Health Podcast | https://pursuinghealth.podbean.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

38. Life Begins at the End of Your Comfort Zone

“It might be uncomfortable to start, but you're probably not going to regret it after you step outside your comfort zone just a little bit,” explains host Dr. Andrew. Even though we are used to trying to make our lives easier, Dr. Andrew recognizes the benefit of living outside our comfort zone. Today, Dr. Andrew provides a helpful reminder to push your limits and allow yourself to thrive.
 
When you have a goal in mind, it may be challenging to start. We may feel discomfort, which may push us to quit before we get started. Dr. Andrew urges listeners to understand that anything worth doing is difficult initially but will get easier over time. If you drive yourself to do hard things and make tangible steps, you will be surprised that succeeding is not an impossible task.
 
It may be a struggle, but when you work outside your comfort zone, you can truly live. Learn more about how modern society was designed to make us comfortable, how to make positive steps, and why working past the discomfort brings us pride. 
 
Quotes
• “It's a little uncomfortable to push yourself in a workout and make yourself feel uncomfortable. But after that workout is over, do you regret doing it? Almost no one does.” (3:47-4:00 | Andrew)
• “It might be uncomfortable to start, but you're probably not going to regret it after you step outside your comfort zone just a little bit. You'll probably be glad you did and look back on that and feel good about it.” (4:19-4:29 | Andrew)
• “The more I do these little things, the more they feel like little wins, and they stack on top of each other, and it's like a snowball or a domino effect in a positive direction.” (5:54-6:03 | Andrew) 
• “I just want this episode to be like a reminder, or a PSA, to get out there and do hard things.” (8:31-8:39 | Andrew) 
 
Links
 
Book | https://www.penguinrandomhouse.com/books/634446/the-comfort-crisis-by-michael-easter/
 
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

37. Live Life Feet First | Steven Sashen

“Human beings have been making footwear and wearing footwear for 99.9% of human history,” explains Steven Sashen, CEO of Xero Shoes. A long-time entrepreneur, Steven has never had a traditional job. After realizing he had a form problem after taking off his shoes, Steven made his own sandals, leading him to start his next venture, Xero Shoes. 
 
For the past fifty years, the footwear industry has misled the public that there’s something wrong with our feet. These businesses are selling false outcomes to their customer base by convincing people they need arch support and cushioning to keep their feet uninjured. Our feet’s job is to gain a sense of the world around us, so natural movement footwear, like Xero shoes, is a more legitimate, performance-driven fit.
 
Although we’re used to wearing traditional shoes, sometimes it’s better to live life feet first. Learn more about the minimalist barefoot approach, the lies of the footwear industry, and Steven’s entrepreneurial journey.
 
Quotes
• “Human beings have been making footwear and wearing footwear for 99.9% of human history.” (4:28-4:34 | Steven)
• “There's a value for just wearing our shoes for everything else you're doing.” (9:08-9:11 | Steven)
• “There's no reason to have another shoe company in the world. There's enough of them unless your shoe changes people's lives.” (29:36-29:40 | Steven)
• “People put on our shoes, and they have these life-changing experiences and don't want to go back.” (32:40-32:45 | Steven) 
• “Why are you listening to these big footwear brands telling you to need to put your foot in a shoe that doesn't let it move or bend and flex and feel.” (43:45-43:53 | Steven) 
 
Links
 
Connect with Steven Sashen:
Website | https://xeroshoes.com/about-us/
Website | https://xeroshoes.com/
Instagram | https://www.instagram.com/xeroshoes/
Facebook | https://www.facebook.com/xeroshoes
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

36. Return to Running Post Injury

“There is not a one-size-fits-all return to running program or protocol,” explains host Dr. Andrew. Post-injury, it may be challenging to figure out returning to running safely. Since there is no one way to heal, Dr. Andrew lays out different ways to become a runner once again.
 
If you injure yourself from running, you may believe that all you need to do is rest. Although taking a break is worthwhile, it may not prevent the problem from happening again. The most important action to take if you have an injury is to get to the root of the problem and determine what you can do to be an efficient runner for the rest of your life. 
 
No matter what your circumstance is, you can return to running post-injury. Learn more about developing an individualized training plan, rest and recovery, and how to prevent running-related injuries in the first place. 
 
Quotes
• “There is not a one-size-fits-all return to running program or protocol. Everybody's situation is unique and different.” (3:36-3:42 | Andrew)
• “Make sure you give yourself adequate time for recovery between your runs as you build your volume back up.” (7:35-7:41 | Andrew)
• “You don't just run and then when something hurts you rest it. And then when it feels better, you go back to running, because then that same cycle is going to continue to happen.” (11:28-11:37 | Andrew)
• “Don't wait to address something that's bothering you until it gets to the point where you're forced to address it.” (14:11-14:16 | Andrew)
• “I'm in the business of trying to help people get back to the activities that they love to do and not deal with the nagging injuries that continue to plague us.” (24:04-24:12 | 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

35. Functional Foundations | Dr. Emily Splichal

“The critical measure for foot function is toe flexor strength,” explains Dr. Emily Splichal, Podiatrist and Human Movement Specialist. As a functional podiatrist and lover of fitness, Dr. Emily holistically looks to the feet to improve one’s movement. With her minimalist footwear company Naboso, Dr. Emily strives to enhance sensory nerve function in the foot and improve lives. 
 
According to Dr. Emily, our feet are connected to the deep core of our pelvic floor, which affects our posture, movement, and overall performance. Although traditional podiatry focuses on the mechanical side of the practice, Dr. Emily also promotes sensory solutions. Since our feet contain multiple nerves that get activated every time they touch the ground, finding feasible ways to strengthen this area is vital. 
 
Podiatry is much more than corrective footwear, especially when you focus on functionality. Learn more about Dr. Emily’s perspective on the field, the problems with the medical system, and the benefits of toe spacers.
 
Quotes
• “I love feet because they connect to movement.” (3:04-3:08 | Emily)
• “Movement is my therapy. If there's stress, anxiety, a big change in life, if I go to the gym, or the studio or space and I move and I connect to my physical body again, it grounds me.” (8:56-9:10 | Emily) 
• “If I have an hour, I'm going to really listen to the patient and what their concerns are.” (18:27-18:34 | Emily)
• “​​Your feet are very fastly connected to your deep core pelvic floor. So from a performance, movement, and posture perspective, we optimize how we control this physical body by connecting our center of mass.” (27:16-27:34 | Emily)
• “The critical measure for foot function is toe flexor strength.” (37:54-37:58 | Emily)
• “Most patients come to me because they're looking for an out-of-the-box perspective. I can treat almost everything, and people are quite surprised.” (49:27-49:38 | Emily)
 
Links
 
Connect with Dr. Emily Splichal:
Website | https://www.naboso.com/pages/founder
Website | https://www.dremilysplichal.com/
Instagram | https://www.instagram.com/thefunctionalfootdoc/
Instagram | https://www.instagram.com/naboso_technology/
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

34. Prioritize What’s Important

“If I don't schedule my workouts into my day, then things are going to get in the way of that,” says host Dr. Andrew. With such a busy life, it’s common to believe we need to finish our other tasks before getting to workout. Recognizing that this mentality sets us up for failure, Dr. Andrew explains how to prioritize our health in feasible ways.
 
It’s perfectly normal to have busy calendars, but if we don’t schedule essential activities like date nights or exercise, they are less likely to happen. By digging into our weeks ahead of time and adding time slots for various tasks, we can enable ourselves to succeed. Ultimately, we need to prioritize the things that matter to us if we want to achieve our goals. 
 
If something is important to you, you will make it happen. Learn more about the benefits of scheduling, prioritizing your workouts, and finding fulfillment in your everyday life. 
 
Quotes
• “It's not about making money. It's not about getting people into our office over and over and over again. It's about helping people achieve the outcome they want.” (2:08-2:16 | Dr. Andrew)
• “If I don't schedule my workouts into my day, then things are going to get in the way of that, whether it's client appointments, podcast interviews, whatever it is, something's going to get in the way if I don't have that workout blocked in.” (7:26-7:39 | Dr. Andrew)
• “If it's on the calendar and has its own dedicated time slot, it is so much more likely to happen.”  (9:44-9:50 | Dr. Andrew)
• “If something is important to you, it needs to become a priority. It needs to become a priority in your schedule and routine, and then you build your habits and the structure of your schedule around those things.” (12:29-12:42 | 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

33. Don’t Ignore Your Pelvic Floor | Dr. Amber Rand

“If we're getting good coordination between the pelvic floor and our abs, we're just going to be able to generate more power,” explains Dr. Amber Rand, PT, DPT, OTR/L, CHT, CMTPT, and Physio Room’s Women's Health Specialist. Through her own challenges with pregnancy, Dr. Amber became passionate about women’s health. At Physio Room, she helps mothers through their pregnancy journeys and educates her clients about their pelvic health.
 
If you’re pregnant, Dr. Amber recommends seeing a Pelvic Floor Therapist at least once per trimester. As a result, pregnant women can determine their labor and delivery prep and manage their changing bodies throughout daily activities. By learning to relax your pelvic floor, you can avoid the potential for physical damage down the road and gain dynamic control over this area of your body. 
 
Everyone has a pelvic floor, and learning how to use it will make any recovery that much easier. Learn more about Dr. Amber’s suggestions for improving the post-partum process, how our pelvic floor works, and what to do to strengthen your bladder.
Quotes
• “If what your providers are telling you, whether that's a midwife or OB or whoever, isn't aligning with the things that you like to do, that's a really hard mental place to be.” (12:55-13:06| Dr. Amber)
• “An evaluation with a Pelvic Floor PT should also look at your body as a whole system.” (28:32-28:37| Dr. Amber) 
• “We're working a lot more on relaxation and the lengthening of the pelvic floor. And once we have that length, the pelvic floor automatically becomes more efficient.” (42:05-42:18| Dr. Amber) 
• “Whether it's lifting, running, or cycling, making sure the pelvic floor and the whole abdominal canister is efficiently working will avoid injury later on.” (46:40-46:54| Dr. Amber) 
• “If we're getting good coordination between the pelvic floor and our abs, we're just going to be able to generate more power.” (47:56-48:04| Dr. Amber)
Links
 
Connect with Dr. Amber Rand 
Instagram | https://www.instagram.com/amber_rand_pt/
Facebook | https://www.facebook.com/amber.mitzelfelt
 
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