The Code: A Guide to Health and Human Performance

22. Surround Yourself with the Right People

“Are you letting the thoughts and opinions of somebody else stop you from doing things that you enjoy?” asks host Dr. Andrew. If you’re a person who is passionate about self-development, then it’s vital to surround yourself with the right people. Today, Dr. Andrew stresses the importance of spending time with positive influences who encourage you to lead a healthier lifestyle and chase your goals.
 
As Dr. Andrew has gotten older, the more he’s realized the value in having relationships that contribute to stress management and challenge you to be better and better. If you have people in your life who prohibit your progress, it’s ok to rethink who you see on a day-to-day basis. Of course you should keep the relationships that matter, but allow yourself to have the daily influences needed to grow.
 
Tune into this week’s episode of The Code for a direct conversation on the power of positive influences. Learn more about limiting negative relationships, the benefit of friends who challenge you, and why you have to prioritize your needs first.
 
Quotes
• “Are you letting the thoughts and opinions of somebody else stop you from doing things that you enjoy? That brings you enjoyment, satisfaction, and gratitude?” (4:05-4:20) | Dr. Andrew) 
• “There's always going to be things that aren't supporting you. First and foremost, you've got to take care of yourself.” (5:37-5:46) | Dr. Andrew) 
• “Surround yourself with the people who push you out of your comfort zone and don't let you just coast by.” (7:57-8:03) | Dr. Andrew) 
• “As everybody grows and matures, our relationships grow, change, and evolve. And maybe some get stronger or some get weaker, because people are just going in different directions. And that's okay. It's not right or wrong. It's just being at different points in our life compared to different people.” (9:36-10:02) | Dr. Andrew) 
• “The more we can all support one another in the different endeavors that we're trying to do, the better off we're all going to be.” (10:03-10:12) | 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/
https://thriveglobal.com/stories/the-power-of-surrounding-yourself-with-the-right-people/
 
Podcast production and show notes provided by HiveCast.fm

21. Run in the Direction of Your Goals | Becki Lynn Bauer

“Why not go back and do it better? That was really my mindset. I can do so much better,” says Becki Lynn Bauer, Marathon Runner. A runner since middle school, Becki Lynn has always loved this low-barrier sport. Now, Becki Lynn has run multiple marathons and advises listeners on how to get into a high-performance mindset. 
 
As a serial marathon runner, Becki Lynn knows all the tricks of the trade. Between consistent training, proper hydration, and even the right footwear, there are lots of aspects to endurance running. Although it may seem tempting to miss a training session or ease up on nutrition, if accomplishing this goal is important to you, you will be able to dig deep enough to succeed.
 
Tune into this week’s episode of The Code for a motivating conversation on running toward your goals. Learn more about Becki Lynn’s athletic journey, all the factors of marathon preparation, and how to have the right mind-set before a run.
 
Quotes
• “It's all about movement. It's just correcting incorrect patterns.” (13:47 - 13:52 | Becki Lynn)
• “Why not go back and do it better? That was really my mindset. I can do so much better.” (17:16 - 17:20 | Becki Lynn)
• “Your body shuts down at a certain point. And it tells you “Hey, white flag. I'm done right now.” So having sleep is definitely important.” (41:52 - 42:02 | Becki Lynn)
• “I've worked so hard, but everyone works hard. We all qualify ourselves.” (48:46 - 48:51| Becki Lynn)
• “Don't give up hope. If that's your goal, don't give it up.” (51:54 - 51:58 | Becki Lynn)
• “I commit. I won't quit. Dig deep. And then, you find something that you didn't know existed.” (53:18 - 53:27 | Becki Lynn)
 
Links
Connect with Becki Lynn Bauer:
Instagram | https://www.instagram.com/beck262/
Facebook | https://www.facebook.com/becki.lynn1
Western States ® 100-Mile Endurance Run | https://www.wser.org/
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

20. Choose Progress Over Perfection

“You'll never get to the outcome if you don't at least start the process,” explains host Dr. Andrew. Often we wait for conditions to be perfect before starting our goals. Today, Dr. Andrew discusses the importance of working toward whatever you desire, understanding that “the right time” may never come.
 
Dr. Andrew understands that obstacles are inevitable. Although it may seem like everything has to be in order to achieve your goals, whether personal or physical, you may paralyze yourself by constantly waiting. Instead, Dr. Andrew encourages you to take steps now because you can always adjust things later. By reminding yourself that it’s ok to make mistakes, you can make tangible changes to gain your ideal life.
 
Tune into this week’s episode of The Code for a direct conversation on choosing progress over perfection. Learn more about Dr. Andrew’s slow start in starting The Code, building resilience, and how there is always the opportunity to grow.
 
Quotes
• “As long as you start taking steps to move you toward where you want to go, you can course-correct and improve your process along the way.” (3:12 - 3:20 | Andrew)
• “You'll never get to the outcome if you don't at least start the process.” (3:23 - 3:27 | Andrew)
• “The timing, environment, or the situation may never be perfect.” (6:17 - 6:23 | Andrew)
• “At the end of the day, it's okay to make mistakes. People will forgive you.” (11:15 - 11:22 | Andrew)
• “Human beings, we're not perfect. And no one should expect us to be.” (11:51 - 11:56 | 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

19. We Are Superman | Bill Stahl

“When you give kids the right education, success can happen,” says Bill Stahl, Running Coach and Podcaster. Not a high school athlete himself, Bill first ran in college and quickly got the running bug. Since then, he has coached everywhere, from small to big schools to working with adults, proving that anyone can be a runner.
 
With a career of coaching kids, Bill is well aware of young people's challenges today. Complicated schedules, too much access to junk food, and non-committed parents are all factors that prohibit kids from being present with their training. However, Bill reminds the listeners that if you incorporate running into your lifestyle, no matter what you’re doing, you will be able to not only avoid injury, but succeed.
 
Tune into this week’s episode of The Code for a stimulating conversation on the commitment to run. Learn more about Bill's running journey, the most significant issues with kids today, and how to make training part of your lifestyle.
Quotes
• “To me, the biggest issue with kids these days is how busy they are. They have so many things going on. And so many conflicting schedules.” (16:53 - 17:03 | Bill)
• “People in this country don't spend enough time thinking about, “What do I need as fuel?” instead of what's convenient.” (27:57 - 28:03  | Bill)
• “When you give kids the right education, success can happen.” (28:31 - 28:37  | Bill)
• “Until you develop the running lifestyle, you're going to go out and get hurt. You're going to quit. And it's the same thing as quitting your weight loss program. Until you do what you need to do, you're not going to be able to run successfully and long term.” (34:25 - 34:44 | Bill)
• “All the other extraneous things you can't affect, you got to put a fence around it. And I just tell kids, you got to focus on this workout right now. That's the only way to succeed in that workout.” (49:51 - 49:02 | Bill)
 
Links
Bill Stahl Podcast | https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zb3VuZGNsb3VkLmNvbS91c2Vycy9zb3VuZGNsb3VkOnVzZXJzOjMwNzU1NDYzMy9zb3VuZHMucnNz?sa=X&ved=0CAkQlvsGahcKEwiw8ZaIn_T3AhUAAAAAHQAAAAAQAQ&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

18. Trust the Process

“It's important to have outcome goals,” explains host Dr. Andrew. Whether you’re trying to lose or gain weight, many people have specific objectives around their health. Understanding the difficulty of consistency, Dr. Andrew deep dives into how to stay the course and get results.
 
If losing weight before an event is your intention, it’s essential to take steps to get there. By achieving mini-goals every day, like eating more vegetables or getting more sleep, Dr. Andrew assures the listeners that their desires are possible. Although it may seem challenging to make healthy changes daily, finding easy ways to be consistent will lead to your success.
 
Tune into this week’s episode of The Code for a helpful reminder on trusting the process. Learn more about the difference between an outcome goal and a process goal, the importance of forming daily habits, and how the adventure is in the journey.
 
Quotes
• “It's important to have outcome goals.” [Andrew] (1:16 - 1:19)
• “You have to put in the building blocks and put the little steps in place to get there.” [Andrew] (1:50 - 1:55)
• “The way that I like to use these process versus outcome goals is by having both. I think it's important to have the outcome goal that's going to point you in the right direction that you're hoping to head. But how you're going to get there is the process goals. So I like to set the process goals to help me achieve the outcome goal.” [Andrew] (3:12 - 3:32)
• “The magic is in the process.” [Andrew] (6:52 - 6:54)
• “Process goals help you develop habits. And when you develop habits that serve you, your outcome goals will happen.” [Andrew] (7:50 - 7:58)
• “I would encourage you to trust the process. Do the things every day or every week that will help you accomplish the end goal that you want. And I will bet you you'll see success.” [Andrew] (9:40 - 9:51)
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/
https://jamesclear.com/atomic-habits
 
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17. If You Can’t Go Barefoot, Go Vivobarefoot | Asher Clark

“The shoe isn't a magic shoe. All it's doing is replicating the barefoot condition. That's evolved into our mission today,” explains Asher Clark, Co-Founder & Chief Design Officer at Vivobarefoot. Asher always enjoyed a health-related culture and creating a functional footwear brand was a natural fit. With Vivobarefoot, Asher aims to reproduce the regenerative barefoot condition, aiding his customer’s physical health worldwide.
 
Wearing typical shoes can cause your feet to adapt to the shape of the shoes themselves. To counteract that and maintain your feet’s natural state, wearing shoes that biomechanically compliment the foot is critical. Although the shoe industry convinces people they need arch support and fancy cushioning, specific stressors actually strengthen the feet. With this in mind, Asher seeks to change the narrative around our footwear, improving the industry as a whole.
 
Tune into this week’s episode of The Code for a fascinating conversation on Vivobarefoot. Learn more about Asher’s involvement with the company, the truth behind arch support, and how Asher uses his platform to promote natural health. 
 
Quotes
• “The shoe isn't a magic shoe. All it's doing is replicating the barefoot condition. That's evolved into our mission today.” [Asher] (5:06 - 5:19)
• “You don't need arch support. You don't need thick cushioning because you've got springs and energy return built-in. You don't need all that stuff.”  [Asher] (22:48 - 23:00)
• “You really got to walk before you can run. So depending on where you are on that journey, you got to build up without cushioning.” [Asher] (31:55 - 32:07)
• “There's no secret sauce. All we're trying to do is make as little footwear as possible to get you back to the perfect condition.” [Asher] (36:05 - 36:12)
• “We're on a mission to make the perfect footwear, perfect for feet and ultimately perfect for the planet.” [Asher] (39:04 - 39:13)
 
Links
 
Connect with Asher Clark:
Websites | https://www.vivobarefoot.com/us/
https://www.vivobarefoot.com/us/vivohealth
https://www.revivo.com/
Facebook | https://www.facebook.com/Vivobarefoo
Instagram | https://www.instagram.com/vivobarefoot/
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

16. Environment is Stronger than Will Power

“The more decisions you have to make, the harder it is to make healthy decisions over and over again,” explains host Dr. Andrew. Dr. Andrew understands the difficulty in creating consistent healthy routines. By breaking down easy ways to utilize our environment, Dr. Andrew helps bypass the guesswork that holds us back.
 
The key to overcoming willpower, is to focus on improving your circumstances. If you struggle to eat healthily, meal prep. If your days are unpredictable, work out in the morning. Avoid restaurants and parties that derail your progress. Ultimately, Dr. Andrew encourages the listeners to self-reflect and make tangible changes that allow them to achieve their goals.
 
Tune into this week’s episode of The Code for an impactful conversation about setting yourself up for success. Learn more about decision fatigue, how morning workouts relate to consistency, and the benefit of surrounding yourself with positive influences.
 
Quotes
• “If you're prepping your food in advance, so that you're taking more of the guesswork out of what your meals are going to be throughout the week, you are much more likely to stick to whatever your dietary plan is for that week.” (2:22 - 2:34)
• “The more decisions you have to make, the harder it is to make healthy decisions over and over again. If you can set your environment up so that those decisions aren't really there, you're going to be so much better off.” (3:47 - 4:00) 
• “We keep the consistency going by setting our environment up for achieving our goals.” (6:58 - 7:04) 
• “If you can set your environment up in a way that you're going to be able to do the things that you need to do easily, the better off you're going to be.” (9:13 - 9:22) 
• “Your willpower is like a muscle, and eventually, it's going to fatigue. And you want to be able to fall back on your environment when you need to.” (15:33 - 15:39) 
 
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/
https://www.inc.com/benjamin-p-hardy/why-willpower-is-less-important-to-success-than-you-think.html
 
 
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15. Finding Your Secure Base, Understanding Psychotherapy | Lauren Goldberg

“I can use my own self-exploration to become a better tool for my clients,” explains Lauren Goldberg, MSW, LCSW, and SEP-in-Training. Lauren initially thought she wanted to be a nurse but quickly realized she wanted to assist people with their emotional health. Now, Lauren runs her private practice, where she helps adults improve their well-being through psychotherapy.
 
Lauren is constantly reflecting on her work with clients to enable her growth in the psychotherapy field. As a therapist, she recognizes that she needs to do self-work to guide others through their mental health journeys. By working through her own experiences with anxiety and attachment patterns, Lauren can apply her expanding knowledge of mental health to better the lives of her clients.
 
Tune into this week’s episode of The Code for a demystifying conversation about psychotherapy.  Learn more about Lauren’s commitment to personal growth, the benefits of Somatic Experiencing Therapy, and her mission to destigmatize mental health treatments. 
 
Quotes
• “As therapists, our personal work is very congruent with our work with clients. So, I use my own self-exploration to become a better tool for my clients” (10:53 - 11:20)
• “​​If I don't have an understanding of what's going on in my body with my nervous system, it is much harder for me to sit with a client and be able to attune to them and understand what's going on.” (13:16 - 13:29)
• “What I don't do is tell people what they should do. I don't give advice. It's a very open-ended dialogue. I do a lot of educating, particularly about the nervous system. But I think for any good therapist, you're doing a lot of educating about why one is now doing things the way that they're doing based on their history.” (26:51 - 27:18)
• “The things that are your greatest assets can also be your biggest challenges.” (36:10 - 36:15)
• “​​When you're not in a crisis is the best time to go to therapy because you can explore some deeper things.” (44:15 - 44:23)
• “If you've tried therapy before and it did not feel like a good fit, please try again. It truly is like dating. You have to figure out who's a good fit for you.” (49:51 - 50:02)
 
Links
 
Connect with Lauren Goldberg:
Website: https://securebasementalhealth.com/
Instagram: https://www.instagram.com/lnharrington/
Facebook: https://www.facebook.com/lauren.goldberg.3958
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

14. The Code to Goal Setting

“Having real numbers and real deadlines for your goals is more effective for helping you stay on track,” explains host Andrew. Oftentimes we set unrealistic goals for ourselves and then struggle when obstacles come our way. To combat self-sabotage, Andrew breaks down easy ways to stay on track and ensure that we set ourselves up for success.
 
Whether your goal is weight loss, weight gain, or anything else, setting up realistic goals for yourself is crucial. It may be nice to dream big, but if you don’t start small with achievable deadlines along the way, you may be setting yourself up for failure. But if you take your ultimate goal and work backward, you can find measurable ways of tracking your progress that will get you on the right track.
 
Tune into this week’s episode of The Code for a helpful conversation about setting goals. Learn more about the acronym behind S.M.A.R.T. goals, why you need a “why” behind your objective, and how to create reasonable deadlines.
 
Quotes
• “Having real numbers and real deadlines for your goals is more effective for helping you stay on track.” (4:30 - 4:38)
• “Don't forget about any obstacles and hurdles that come along the way. And I'm not telling you to sandbag your goals, not do challenging things, and not dream big. But doing small bite-sized chunks is much more effective than trying to take over the world overnight.” (6:24 - 6:42)
• “In the next 90 days, what are you going to accomplish that's going to set you on the trajectory to reach that ultimate goal?” (9:59 - 10:08)
• “If we're shooting for some goal, and we're one or two degrees off over a long period of time, that's going to drastically impact how likely we are to achieve that goal.” (12:29 - 12:40)
• “We're about results. We're about progress. We're about taking little steps of improvement every day, every week, and every month to push you in the direction of your goals.” (13:29 - 13:39)
 
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/
https://www.oberlo.com/blog/smart-goal-examples
 
Podcast production and show notes provided by HiveCast.fm

13. Youth Running Development | Simon Escorcia

“There's a need and an interest for youth running programs,” says Simon Escorcia, Running Coach. At age 27, Simon jumped right into running the Denver Marathon, despite never running one before and having shin pain. Although he may have done too much at once, this experience motivated Simon to keep running, eventually leading him to start a youth running club: The Colorado Coyotes.
 
Simon has noticed that it’s not the school’s top runners who train year-round who get injured. The kids who get hurt are the ones who stop running during the winter months or take other cross-country hiatuses. Through youth running clubs, runners can take on more challenging physical workloads that better prepare them for high school and beyond. Although Simon recognizes that natural ability can earn you a spot on the team, it truly takes consistency to excel.
 
Tune into this week’s episode of The Code for a stimulating conversation on youth running clubs. Learn more about what motivated Simon to start the Colorado Coyotes, how organized sports support developmental growth, and why teenage athletes are better now than ever.
 
Quotes
• “There's a need and an interest for youth running programs.” (12:21 - 12:25)
• “One of our objectives is to prepare kids who want to run high school cross country. We want to get them there to compete for a varsity spot their freshman year so that they can handle the workloads, and it's not a big shock to them.” (12:54 - 13:10)
• “If you have the natural ability, you can still excel at running, but whether or not it puts you in an optimal position, that's up for debate.” (16:48 - 16:57)
• “The information is out there. If you want to be a better coach, you just have to go out there and consume it because most people are very open.” (30:15 - 30:22)
• “Colorado produces an insane amount of cross country talent. We have a great endurance community here. So, for Colorado not being a popular state, we produce a lot of talent.” (43:06 - 43:22)
 
Links
Connect with Simon Escorcia:
Website | https://coloradocoyotes.com/
Simon Facebook | https://www.facebook.com/senorescorcia
Colorado Coyotes Facebook | https://www.facebook.com/coloradocoyotes
Colorado Coyotes Instagram | https://www.instagram.com/coloradocoyotesxc/
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