The Code: A Guide to Health and Human Performance

27. Total Vitality | Dr. Jamie Kyei-Frimpong

“Functional Medicine gets to the root cause of illness,” explains Dr. Jamie Kyei-Frimpong, Medical Director of Total Vitality Colorado. A retired competitive marathon and ultra-runner, Dr. Jamie’s main passion has always been fitness. Through her own health journey, Dr. Jamie discovered functional medicine, leading her to open Total Vitality.
 
Due to overtraining, Dr. Jaimie started to notice that she was experiencing a slew of health issues, including weight gain and inflammation. This experience led her to seek a more holistic approach, which allowed her to discover the root of her underlying issues. Now, Dr. Jaimie opened Total Vitality, where she helps others balance their hormones and improve their life.
 
Tune into this week’s episode of The Code for a fascinating conversation on functional medicine. Learn more about the difference between functional medicine and going to your doctor, the power of peptides, and why providers should lead by example through a healthy lifestyle.
 
Quotes
• “Functional Medicine gets to the root cause of illness.” (4:31-4:34| Dr. Jamie)
• “I think it's great when we do something where we've had a personal experience because it drives our passion, but it also helps us relate to our patients. I don't like to give recommendations for things unless I've tried them.”  (18:32-18:46 | Dr. Jamie)
• “There are always choices. And I think the biggest thing is advocating for yourself because that's where people get stuck in the medical system. (44:24-44:33 | Dr. Jamie)
• “When you're doing functional medicine, every case is different.” (47:33-47:37 | Dr. Jamie)
• “Everything is about trying something and building from there with lifting, changing your diet, anything. It's just about taking those baby steps. And you'll never learn if you don't work on implementing it into your life.” (57:05-57:21 | Dr. Jamie)
 
Links
 
Connect with Dr. Jamie Kyei-Frimpong:
LinkedIn | https://www.linkedin.com/in/jamie-kyei-frimpong-dnp-fnp-bc-ifmcp-5b81835b/
Instagram | https://www.instagram.com/jamiekyeinp/
Total Vitality Instagram | https://www.instagram.com/totalvitalitycolorado/
Website | https://totalvitalitycolorado.com/
Facebook | https://www.facebook.com/jamie.kyei
Total Vitality Facebook| https://www.facebook.com/totalvitalitycolorado
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

26. The Code’s Top 3 Sleep Quality Tips

On this episode of The Code, Dr. Andrew Fix walks us through three easily implementable changes we can make to improve the quality of our sleep. They include making your sleep area as dark and quiet as possible (including cutting down on screen time), keeping the bedroom cool, and avoiding caffeine and alcohol past a certain hour. He offers tips on products for cooling, light blocking, and noise cancelation, as well as tips for balancing a social life with quality sleep. 
 
Everyone has varying schedules, spouses or kids whose needs vary, and lives that don’t always go according to plan. Still, as much consistency as possible is key. Committing to a sleep schedule, including on the weekend, is the first step in getting quality–which is far more important than quantity– sleep. 
 
Join Dr. Andrew to learn what times Dr. Andrew recommends sleeping and waking, what the optimal temperature in the bedroom should be, and the book by Dr. Matthew Walker that inspired this episode. 
Quotes
• “Instead of trying to implement 15 different ideas, what if I just wanted to focus on one or two, which ones should I focus on that are going to have the biggest impact on my sleep.” (2:36-2:46 | Dr. Andrew)
• “I chose these three because they’re ones that are, for the most part, totally within your control, (3:52-3:57 | Dr. Andrew)
• “Every moment that I spend in bed, I’m not actually sleeping. I’m spending a portion of that time sleeping, but not the whole time.” (6:15-6:22 | Dr. Andrew)
• “We’re not talking about helping you feel drowsy at night. A lot of people feel like if they have a nightcap, it helps them fall asleep. We’re talking about increasing the quality of sleep that you get.” (11:46-11:54 | 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

25. Seize the Opportunity | Kristin Jones

“I have a lot of skills from my sports experience that can help people,” explains Kristin Jones, Elite Speed, Sports Performance Specialist. A life-long athlete from Colorado, Kristin started a grassroots effort to help others stay active during the pandemic with her business, The Fit & Fuel Youth Training Program. With a passion for fitness professionally and personally, Kristin’s mission is to help others get stronger, faster, and more consistent in their daily lives.
 
During the pandemic, Kristin saw a surge of people feeling unmotivated to exercise and spending too much time drinking wine and watching Netflix. Realizing her athletic skills and experience could be of service, Kristen worked to get people training not only for their physical, but mental health too. Ultimately, Kristin stresses the importance of building a sports foundation because it’s impossible to get desired results without that.
 
Tune into this week’s episode of The Code for an exciting conversation on seizing opportunities. Learn more about Kristin’s athletic and career journey, why you should have kids take ownership of their training, and the components of a quality warm-up program.
 
Quotes
• “If you're not here focused and putting your effort into this mentally and physically, you will not perform well.” (10:22-10:29) | Kristin)
• “I have a lot of skills from my sports experience that can help people.” (14:01-14:07) | Kristin)
• “If you're not sleeping well, eating well, and taking care of yourself at a foundational level, all the recovery tools in the world will not help you. That's secondary.” (26:03-26:16) | Kristin)
• “If you want to become a better athlete, surround yourself with great athletes.” (43:08-43:12) | Kristin)
• “Pain doesn't have to be normal. You don't have to live with pain. It just takes work.” (54:39-54:45) | Kristin)
 
Links
 
Connect with Kristin Jones:
https://www.instagram.com/kristinjones_22/
https://fitandfuel.godaddysites.com
https://elitespeedsp.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

24. Treating Humans Not Diagnoses

“I like to assess the person first so that I don't let the findings in an MRI cloud my judgment on what I think I'm seeing,” explains host Dr. Andrew. When people are not feeling great in their bodies, they often wonder if they should see a physical therapist or get an MRI first. With this in mind, Dr. Andrew explains how images aren’t always the primary factor in physical therapists’ treatment plans. 
 
When Dr. Andrew meets with a patient, he assesses the source of their discomfort straight on, regardless of what the MRI says. Although imaging can be helpful, getting an X-ray before seeing a physical therapist is often not beneficial to patients as many doctors fail to explain the MRI. Before getting an MRI, it’s important to see a physical therapist first, because healthcare should treat human beings, not images.
 
Tune into this week’s episode of The Code for an engaging conversation on treating humans, not the diagnoses. Learn more about imaging vs. physical therapy, why Dr. Andrew doesn’t always need an X-ray to assess a patient, and how unnecessary MRIs can lead to irresponsible healthcare.
 
Quotes
• “In healthcare, we treat human beings. We shouldn't be treating images, diagnoses listed on a computer, or somebody's chart.” (1:57-2:09 | Andrew)
• “I like to assess the person first so that I don't let the findings in an MRI cloud my judgment on what I think I'm seeing.” (4:07-4:14 | Andrew)
• “Providers, like myself and the rest of our team here at Physio Room, are trained to assess what's going on clinically, and then pick out what we call yellow and red flags.” (6:52-7:04 | Andrew)
• “You're a human being. You're not a diagnosis. You're not what an image shows. And that's how we should be treating you in the healthcare industry.” (12:59-13:08 | 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

23. Stay Salty | Robb Wolf

“My sweet spot is working with folks who have had really complex gut and autoimmune issues and figuring out how to fix that,” explains Robb Wolf, Author, Lead Expert in Paleolithic Nutrition, and Founder of LMNT. Growing up, Robb was always interested in health and human performance. Now, he works with people who have struggled with standard medical intervention to improve their lifestyle and overall health.
 
Having gut issues himself, Robb was personally invested in discovering the perfect diet for peak human performance. Through trial and error, he learned about the critical importance of sodium, which led him to create the electrolyte-drink mix, LMNT. Robb’s goal is to educate the public on proper nutrition to ensure people can lead healthier and happier lives.
 
Tune into this week’s episode of The Code for a fascinating conversation on a salty diet. Learn more about the ancestral diet, why we need electrolytes to function, and how to address the root cause of your health issues.
 
Quotes
• “My sweet spot is working with folks who have had really complex gut and autoimmune issues  and figuring out how to fix that.” (5:40-5:53 | Robb)
• “The person that is a perfect fit for me. They've run the gauntlet of standard medical intervention, but they're still not where they want to be with health. And that is the center of the bullseye for me with the folks I bond with best.” (6:04 - 6:20 | Robb)
• “It's fairly obvious at this point that the first signs of electrolyte imbalance are diminished fine motor skills, brain fog, and neurological fatigue.” (36:08 - 36:20 | Robb)
• “You have the basic nutrient density, like how much vitamins, minerals, essential nutrients are in the food. But any given food, depending on how its prepared and what things are in it, it may be more or less accessible to our bodies.” (44:08 - 44:25 | Robb)
• “We must create space for people to push back against the dominant narrative. And sometimes, they're going to be wrong. But once we have decided we have it all figured out, we have died as a culture. That is the end of the development of exploring the truth.” (1:00:57 - 1:01:17 | Robb)
 
Links
Get LMNT here!drinklmnt.com/physioroom
Connect with Robb Wolf:
https://drinklmnt.com/
https://drinklmnt.com/pages/robb-wolf
https://elizabeth@robbwolf.com
https://robbwolf.com/media
https://www.instagram.com/drinklmnt
https://linkin.bio/drinklmnt
Connect with Physio Room: 
Website | ​​https://physioroomco.com/ 
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Dr. Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/ 
Dr. Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

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
 
Podcast production and show notes provided by HiveCast.fm