The Code: A Guide to Health and Human Performance

12. The Code to Strength Training

“Strength training should be part of everybody's routine,” says host Dr. Andrew Fix. Outside of sleep and diet, strength training is one of the most productive activities you can do for your body. Although it can be challenging to know where to get started, Dr. Andrew breaks down the little things you can do to incorporate strength training into your everyday routine.
 
Dr. Andrew understands that many people feel that regular exercise is impossible to make time for and too tricky for them to do. However, there are many easy ways to build strength that are highly effective. You can make fitness a big part of your life without ever stepping foot in the gym by simply squatting to pick something up or lunging on your way to the car. Whether your goals or to lose weight, gain weight, or just feel better, if you make time to be consistent, you will accomplish your goals.
 
Tune into this week’s episode of The Code for a comprehensive guide to building strength. Learn more about the vital components of strength training, proper gym etiquette, and how you can create a fitness plan that replicates the demands of your daily life.
 
Quotes
• “I spend a lot of time talking to people who don't exercise. And it's simply just because they don't think they know what to do.” (1:07 - 1:17)
• “Whether your goals are weight loss, weight gain, to look better, feel better, or just to be stronger, strength training should be part of everybody's routine.” (1:41 - 1:53)
• “​​The code to strength training is just in your fitness routine. You need to replicate the demands of the activities that you do in daily life.” (6:38 - 6:47)
• “There's nothing stupid about strength training, but we can make it very simple to make it very easy to accomplish and be consistent with it. And consistency is what's going to lead to the results.” (9:44 - 9:54)
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

11. Solving Our Health Puzzles | Trivida Functional Medicine

“We as humans are these great, wonderful, giant puzzles and we're just trying to put all the puzzle pieces together,” says Meghann Feldman, CEO, and Founder of Trivida Functional Medicine, co-founded with her husband and fellow guest Corey Feldman. Both Meghann and Corey have bonded over their desire to help people dismissed by the medical community. Through their work, Meghann and Corey improve their clients' health by getting to the root of the problem and putting the pieces together to find tangible solutions.
 
It’s common for many to suffer from chronic fatigue, gut issues, hormone imbalances, and other auto-immune issues. Still, many doctors focus on masking symptoms rather than stopping them. Meghann and Corey want to assure listeners that problem solvers are out there and they want to rid patients of any ailments holding them back. Through understanding their clients' backgrounds and creating lifestyle plans, Meghann and Corey empower their clients to take control of their lives.
 
Tune into this week’s episode of The Code for a reassuring conversation on solving our chronic health issues. Learn more about Meghann and Corey’s inspiration behind Trivida Functional Medicine, the benefits of a medical discovery call, and how there is always hope to lead healthier lives.
 
Quotes
• “Women's health is such an underserved market. And so many women are just dismissed in our traditional medical community.” (2:46 - 2:54) Meghann]
• “Functional medicine restores communication in the body through hormones, gut health, and all these other things.” (11:44 - 11:50) Corey]
• “Traditional medicine, doctors, PAs, nurse practitioners, and nurses don't have any ill will. They want to help people, but they're stuck in a system that has handcuffed them. They only have so far they can go.” (15:53 - 16:15) Meghann] 
• “It's my job to figure this person out as a whole, and you can't do that in seven minutes. And you can't do that in a day or two. It takes time.” (26:03 - 26:12) Corey]
• “It's about putting the puzzle pieces together. We as humans are these great, wonderful, giant puzzles, and we're just trying to put all the puzzle pieces together.” (26:25 - 26:35) Meghann]
• “All I ask is that you move your body, whether it's dance, yoga, Pilates, hiking, walking, whatever it is, just move your body and don't be stagnant.” (36:29 - 36:38) Corey]
 
Links
Website | https://trividafunctionalmedicine.com/
Instagram | https://www.instagram.com/trividahealth/
Facebook | https://www.facebook.com/TrividaHealth
 
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

10. The Code to Physical Therapy

Many people are confused about what physical therapy actually entails. Passionate about his practice, Dr. Andrew wants to clear up misconceptions by discussing the true definition of physical therapy and what you should expect from your provider. 
 
When people think of “physical therapy,” they may assume that it means massages, hands-on techniques, or exercises. However, Dr. Andrew explains that true physical therapy is when you, alongside your provider, form a feasible plan that can help you achieve your goals. Ultimately, Dr. Andrew wants his listeners to know that physical therapy is a process meant to help you better manage your body and improve your quality of life.
 
Tune into this week’s episode of The Code for a revealing conversation on the code to physical therapy. Learn more about what physical therapy is not, how to define proper physical therapy care, and why Dr. Andrew focuses on improving his clients’ peak performance in addition to pain management.
 
Quotes
• “Physical therapy is not the modalities used in the office or the treatment plan. Physical therapy is not dry needling. Physical therapy is not massage or hands-on techniques, adjustments, or exercise. That's not what physical therapy is.” (1:57 - 2:19)
• “What should happen in physical therapy or rehab is you should learn how to manage your body in the future.” (5:56 - 6:02)
• “The goal for us is not to get out of pain, but to improve our function, but you're going to be in less pain as a side-effect of that.” (7:03 - 7:12)
• “Physical therapy is the process. You are the person that has a plan to help you. You're the hero of the story.” (8:52 - 9:03)
• “If you're going to physical therapy, make sure you have a plan. Figure that out with a provider. It's just as much your responsibility as it is theirs. You need to know where you're going to get there.” (10:14 - 10:25)
 
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

9. Harnessing the Power of Your Brain | Sarah Murphy

“I kind of fell into the world of Neurofeedback and immersed myself and just fell deeply in love with the changes that we can get in the brain through an electrical level,” says Sarah Murphy, a Neurofeedback Specialist. Five years ago, Sarah discovered the Neurofeedback world and found her passion. First starting her career in the addiction and recovery space, Sarah found her niche advancing people’s peak performance from helping clients manage their stress to dealing with sleep disorders.
 
Through the evidence-based neurofeedback approach, Resilience Code Sarah helps high-level professionals and athletes maximize their work and athletic performances. Through retraining the mind to combat various mental illnesses and anxieties, anyone can move past the hang-ups hindering their success. Although we live in a society that encourages us to spread ourselves thin, Sarah understands the importance of reaching out to your community and asking for the help you need to meet your potential.
 
Tune into this week’s episode of The Code for a fascinating conversation on harnessing the brain’s power. Learn more about how Sarah fell into the Neurofeedback world, how Neurofeedback maximizes performance and why you should always ask for help when you need it.
 
Quotes
• “I kind of fell into the world of Neurofeedback and immersed myself and just fell deeply in love with the changes that we can get in the brain through an electrical level.” (01:23 - 1:33)
• “When the brain is constantly being hyper wound because it's not caught up on sleep, it goes into this fight or flight aspect. That's when we see some of the mental illnesses we see today: rumination, overthinking, depression, and PTSD.” (10:55 - 11:10)
• “Our goal here at Resilience Code is to cater to that peak performance mindset to support, clarify, improve client's ability to fall asleep, and get effective sleep.” (19:28 - 19:40) 
• “There's the victim mentality, and there's not. If you want to build a skyscraper, you have every opportunity to do that. If you want to rebuild a five-story building, you have every opportunity to do that. If you don't want to rebuild, you also have the opportunity. Neurofeedback allows people to see the skyscraper and reach for it.” (34:20 - 34:37) 
• “I would say within the scope of Neurofeedback, I see a lot of people trying to do it on their own. In my opinion, our society caters to people suffocating themselves by trying to be it all to themselves. We were put on this earth to be a community. So, opening your arms and allowing people to see what's going on for you and allowing them to allow yourself to be vulnerable, but also allowing to yourself to ask for help.” (36:26 - 36:29)
 
Links
 
Connect with Sarah Murphy
https://www.braincodecenters.com/
https://www.instagram.com/neuroninjasarah/
https://www.instagram.com/resiliencecode/
https://www.instagram.com/braincodecenters/
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

8. The Code to Travel

“The more you can focus on your sleep beforehand, the better off you will be on your trip, ” explains host Dr. Andrew. Travel is a big part of our lives, whether for work or pleasure. Although it may be challenging to focus on your health and fitness when you’re on the go, Dr. Andrew gives valuable tips that demonstrate how taking care of yourself is possible, no matter where you are.
 
When traveling, Dr. Andrew understands that making less-than-healthy decisions can be tempting. Although it may seem fine to order a drink on a plane or buy a doughnut at a gas station, what we put in our bodies on travel days can have adverse effects such as dehydration and energy dips. However, there are better choices we can make, such as drinking water or doing airport yoga, that will maximize your health and leave you feeling better throughout your trip.
 
Tune into this week’s episode of The Code for a helpful conversation on optimizing your health around your travel schedule. Learn more about the ways to prevent jet lag, the importance of hydrating on a plane, and how a fitness routine is possible whether you’re at the airport or on the road.
 
Quotes
• “The more you can focus on your sleep beforehand, the better off you will be on your trip, and the more productive your trip will be. Whether it’s a vacation or a business trip, your body will feel better.” (3:30 - 3:42)
• “Make sure you're hydrating with adequate water intake and getting electrolytes with that water. Something that has a good ratio of sodium, potassium, and magnesium when you're traveling can be very helpful in helping your body feel hydrated. Especially if you're traveling for anything to do with athletics or exercise.” (9:23 - 9:46)
• “We know stress is one thing that negatively impacts our health. And if we can manage it appropriately, we’re going to be better off in the long run.” (18:32 - 18:40)
• “You don't have to worry about what everyone else is doing. You just have to worry about what you need, what will make you feel better, and what will set you up for success because it's your traveling. It's your life.” (21:02 - 21:13)
• “Control the controllable. Do what you need to do to make yourself feel better.” (21:53 - 21:57) 
 
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

7. Learn, Integrate, Optimize, Nurture | Tristan Mitchell

“When you start doing stuff that is physically demanding with other people, it creates a bond that is hugely powerful,” says Tristan Mitchell, Owner, Manager & Coach of the Lions Den Gym. Tristan first got into fitness in high school when he got a manual labor job and realized he needed to work on his strength. After living a consistently active lifestyle, complete with lifting and running, Tristan recognized how mentorship led to his community-focused fitness career.
 
Tristan understands that people need to feel comfortable when improving their athletic performance. By fostering a gym environment where clients can feel like they are part of the same “pride,” they feel welcomed no matter where they are on their fitness journey. As Lions Den continues to grow and expand, Tristan focuses on the quality of the gym experience to ensure that clients maintain their fitness training and lead healthier lives.
 
Tune into this week’s episode of The Code for an inspiring conversation on the start of Lions Den. Learn more about the importance of community, the acronym behind the gym’s name, and why movement is the center of Tristan’s fitness approach.
 
Quotes
• “When you start doing stuff that is physically demanding with other people, it creates a bond that is hugely powerful.” (9:07 - 9:18)
• “I just think life is in so many ways about surrounding yourself with the right people. It opens the doors for the opportunity to feel more comfortable taking some risk.” (21:02 - 21:15)  
• “We're going to challenge the quality of movement function through various ways, and that's part of building overall strength and overall fitness.” (31:26 - 31:36) 
• “Our goal is to balance things where we're providing high-quality training, but not necessarily trying to bog people down into not exercising or overthinking.” (32:28 - 32:46) 
 
Links:Website | https://www.lionsdensmp.com/
Instagram | https://www.instagram.com/
Facebook | 
https://www.facebook.com/LionsDenSMP
 
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

6. The Code to Sports Recovery

“The more stress the body is under, the lower the capacity it is to recover from the training that you did,” says host Dr. Andrew Fix. Today, Dr. Andrew discusses how to optimize your recovery time to maximize your fitness results. By going through Dr. Marc Bubbs’ Peak: The New Science of Athletic Performance That is Revolutionizing Sports, Dr. Andrew gives insight into eliminating stresses that hinder your performance.
A big part of sports recovery is knowing where to focus your time. Without sufficient rest and proper nutrition, it would be difficult to recoup mentally and physically from athletic training. With this in mind, Dr. Andrew explores Dr. Bubbs’ Recovery Pyramid and how his audience can utilize it to their advantage. Although the uncertainty of life can prevent us from centering on our recovery, Dr. Andrew demonstrates that caring for our bodies is possible.
Tune into this week’s episode of The Code for a valuable conversation on sports recovery. Learn more about defining “recovery” from training, the side-effects of stress on the body, and the importance of getting adequate sleep.
 
Quotes
• “With adequate recovery, athletes or anyone else is going to be able to withstand the demands and the stress load that's put on the body from training and positively adapt to that.” (3:54 - 4:07)
• “The more stress the body is under, the lower the capacity to recover from the training that you did.” (10:28 - 10:36)
• “If you're not getting enough sleep, no number of ice baths are going to make up for that. You could get a massage every single day, but if you're sleeping four hours a night, it's just a waste of money.” (14:22 - 14:35) 
• “If you're putting in the work, and you're just not seeing any gains from that, it may be an indicator that your body is a little worn down.” (24:48 - 25:58)
• “We want you guys to be pushing your bodies. We want you guys to be training. We want you guys to be enjoying the exercise and the fitness activities that you're doing. But we want you to experience the adequate recovery that you need in order to adapt to that appropriately and get the gains that you're hoping for in the future.” (26:23 - 26:40)
 
Links
 Dr. Marc Bubbs’ Peak: The New Science of Athletic Performance That is Revolutionizing Sports | https://drbubbs.com/peak 
 
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

5. Conquering the CrossFit Open | Dr. James Stetson

“There are so many super-fit people out there and it doesn't necessarily define you as an athlete,” says returning guest Dr. James Stetson of Physio Room. In today’s episode, Dr. Andrew and Dr. James discuss everything there is to know about the CrossFit Open. A competitive CrossFit athlete since 2015, Dr. James has the insight to explain what the audience can do to be effective participants.
Ultimately, CrossFit is a community. When you work out with people every day to push each other to your limits, camaraderie is inevitable. With that in mind, Dr. Andrew and Dr. James let their listeners know the importance of having a team mentality with any competitive sport, and to enter the CrossFit Open without expectations. Even though there are people who are fitter than you, you can always keep working hard to do better next time.
Tune into this week’s episode of The Code for a revealing conversation on the CrossFit Open. Learn more about Dr. James’ CrossFit background, physically and mentally preparing for the CrossFit Games, and how other competitors’ physical fitness does not define your athletic capabilities.
 
Quotes
• “When people are in the gym doing hard things together, it creates that shared suffering. You're doing hard stuff, you're pushing your body, and you form a bond with the people around you.” (4:23 - 4:33 | Dr. James) 
• “There is a benefit to having a little bit of that butterfly feeling, a little bit of that anxiety because it means something to you. If you're going into a workout, and you just don't care about how things go, then you're probably in the wrong place to start with.” (17:11 - 17:30 | Dr. James)
• “Don't put a lot of weight into where you rank on the leaderboard because of the broad scope of the Open. There are so many super-fit people out there across the globe and it doesn't necessarily define you as an athlete.” (27:37 - 27:53 | Dr. James)
• “I never like to be the smartest person in the room, or the fittest person in the gym because I always want something to chase, something to strive for, and put myself around people who are in the position that I would like to be in someday.” (30:33 - 30:45)
 
Links
Instagram | 
https://www.instagram.com/jamesstets/
 
Facebook | https://www.facebook.com/profile.php?id=100004164646151 
 
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

4. The Code to Sleep Hygiene

“I think it's a shock to nobody that sleep is the most important thing in our lives,” explains host Dr. Andrew Fix. In today’s episode, Dr. Andrew cracks the code to proper sleep hygiene. By walking through valuable tips from Dr. Matthew Walker’s Why We Sleep, Dr. Andrew demonstrates that restful sleep is possible.
Daily vices are what prevent us from optimizing our sleep. From alcohol before bed to too much caffeine to watching television in the bedroom, Dr. Andrew explores the typical activities that may be causing our fatigue. Although it may seem unimportant, creating an effective sleep schedule is crucial to avoid exhaustion’s adverse side effects so that you can have a better quality of life.
Tune into this week’s episode of The Code for an informative conversation on sleep hygiene. Learn more about sleep’s effect on the body, ways to optimize your sleep performance, and the importance of having a set routine before you go to sleep.
 
Quotes
• “I think it's a shock to nobody that sleep is the most important thing in our lives. If we don't get enough of it, pretty much every major function of our body is going to suffer.” (0:52 - 1:04)
• “I don't think I ever took a hard enough look at my sleep quality and my recovery until I started tracking it in some form.” (6:10 - 6:17)
• “I do have a change in my sleep quality when I cut that caffeine out earlier. So, avoiding caffeine and nicotine, in theory, will help with your sleep quality.” (11:31 - 11:38)
• “You want your brain to be planning to go to bed when you get in bed. You want your body's cycle to be just so in tune with, ‘Oh, this is where I come when I want to go to sleep.’” (17:58 - 18:09)
• “All of the professional athletes that we watch on television and whatnot, I can tell you that they are putting a much higher emphasis on sleep than we do in our normal lives.” (29:37 - 29:49) 
 
Links
https://www.sleepdiplomat.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

3. Showing Up | Dr. James Stetson

“I want the best for myself as an athlete and human, and I project that into my clients,” says Dr. James Stetson, a Performance-Based Chiropracter at Physio Room and CrossFit Athlete. While still attending school, Dr. James had the opportunity to work with various orthopedic surgeons, neurologist chiropractors, and physical therapists. Through these experiences, Dr. James realized he wanted to spend more time with his patients than many doctors usually do. This led him down the chiropractic route, and eventually to Physio Room.
Dr. James recognizes that not everyone is trying to be a competitive athlete. He also understands that everyone has fitness goals that are feasible to achieve. By consistently doing little things every day and showing up for yourself, you can create a snowball effect that will not only bring you closer to success but will enhance your overall physical capabilities and health.
Tune into this week’s episode of The Code for a thoughtful conversation on Dr. James’ health and wellness philosophy. Learn more about Dr. James’ CrossFit journey, his approach to chiropractic care, and how staying consistent leads to long-term success.
 
Quotes
• “​​I want the best for myself as an athlete and human, and I project that into my clients. They have goals and things they want to do, and sometimes they feel like they're out of reach. It motivates me to push them and find their drives to turn them into competitors.” (12:02 - 12:31 | Dr. James) 
• “Most of the people I see have stability issues, so we're not firing our muscles properly. We aren't accessing our full range of motion, but we have the full range of motion. So, it's a lot of corrective exercises which is the stuff that I love doing.” (15:13 - 15:28 | Dr. James) 
• “The more active the treatment is, the more beneficial it is.” (17:36 - 17:45 | Dr. Andrew) 
• “Not every day is going to be sunshine and roses and clear skies. But just showing up, staying consistent, and doing the little things makes for long-term success.” (31:55 - 32:07 | Dr. James) 
• “Small, digestible bits that are constantly repeatable, and then just showing up to those. Put those two together, and you're gonna have a lot of success.” (34:02 - 34:10 | Dr. James) 
 
Links
Connect with Dr. James: 
Facebook | https://www.facebook.com/profile.php?id=100004164646151 
Instagram | 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