The Code: A Guide to Health and Human Performance

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

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