The Code: A Guide to Health and Human Performance

64. Adapt and Overcome: Modifying Your Training with Injury

Key Takeaways
• Having an injury does not automatically translate to stopping all training
• Many exercises can be modified to be safely performed in a way that does not worsen an injury
• Don’t forget to exercise the uninjured parts of your body such as the opposite leg or arm
 
“It doesn't matter if you're an athlete or you're just a normal person competing in the game that we all call life, there's things that you can continue to do to prepare your body for what lies ahead,” explains host Dr. Andrew Fix. Dr. Andrew’s experience with his Achilles repair procedure has taught him firsthand how to modify exercises in order to keep training while healing. Today, he discusses how to adapt and overcome an injury, including how to modify your training regimen.
 
Whether you are an athlete or just a regular person looking to maintain your health, your training needs to be adjusted anytime you have an injury. If you hurt your leg and then are told to not exercise your lower body at all, you will likely suffer muscle atrophy. Instead of completely putting a halt to your training, don’t forget about the rest of your body. You may not be able to do the same exercises that you could do before right away and ones you can do will likely need to be modified, but it is better than doing nothing. Continuing to train even before being cleared for a return to full activity is good for your body’s overall strength and resilience. The longer break you take, the more difficult it will be to return to your old training or sport when you are cleared. 
 
Learning how to adapt and overcome an injury is a vital part of caring for the body that you have been gifted with. An injury is not an automatic reason to take an all out break from training. Instead, it is an opportunity to approach training in a new way and to focus on strengthening other parts of your body. Physical therapy can teach you ways to keep your body strong while healing your injury, so that when you are cleared you can get right back to doing the things you love. 
 
 
Quotes
• “You can see a very noticeable difference in what we call atrophy, or loss of muscle due to not using it, in the size of his one leg compared to the other in areas like his quadriceps, his hamstrings, his calf, not just the ankle.” (7:52-8:05 | Dr. Andrew)
• “I would suggest you continue to train as much as you can with the rest of your body, including your other limb, whether that's your arm, whether that's your leg, don't forget about it.” (16:27-16:38 | Dr. Andrew)
• “When you get injured that does not mean that your training stops or takes a break because life doesn't take a break for us.” (18:10-18:16 | Dr. Andrew) 
• “It doesn't matter if you're an athlete or you're just a normal person competing in the game that we all call life, there's things that you can continue to do to prepare your body for what lies ahead.” (18:46-18:57 | 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

63. Using Palmar Cooling to Improve Performance | AVA Cooling Technology (Part 1)

Key Takeaways
• Everyone needs to consider body temperature regulation
• High body temperature causes fatigue
• Temperature can be regulated by dumping heat from the palms
 
“The way it works is your body dumps heat into the aluminum, the aluminum dumps heat into the water, and that allows it to stay as cool as possible for as long as possible,” explains Kyle Sela, physical therapist, strength coach, founder and owner of AVA Cooling Technology, a performance enhancement company focusing on thermoregulation with a current specialization in palmar cooling. Today, Kyle joins host Andrew Fix to talk about using palmar cooling to improve exercise performance and recovery.
 
One of the byproducts of exercise is heat. This increase in body heat causes fatigue at both the cellular level and the motivational level. Whether you are an elite athlete or someone looking to improve their fitness, palm cooling can help take your performance further. Due to the glabrous skin on the palms of our hands, they are a very effective pathway for heat dumping. The AVA Mitt, made of simple materials like aluminum and water, is making palmar cooling more practical and accessible, so that everyone can have a chance to improve their performance.
 
When your body has an outlet for dumping the excess heat during exercise, you are able to reduce fatigue and exercise for longer. Add palm cooling to your training regimen and see how many more reps you do.
Quotes
• “One of those byproducts of exercise is that our body temperature will rise, and a rise in body temperature can become deadly if we get up to that 104 degree range. But until that point, it's also going to begin to cause fatigue in our body.” (13:07-13:21 | Kyle)
• “Underneath the glabrous skin of our palms, face, and soles, we have this circuit that is mainly used for temperature regulation.” (16:33-16:39 | Kyle)
• “This just allows you to work harder for longer in your workout. Then if you extrapolate that over a training cycle, you're going to see incredible benefits.” (32:13-32:30 | Kyle)
• “The way it works is your body dumps heat into the aluminum, the aluminum dumps heat into the water, and that allows it to stay as cool as possible for as long as possible.” (35:30-35:41 | Kyle)
• “Body temperature and the regulation of it is something that we all need to consider as humans and athletes. It's not for the elite, it's for everybody.” (48:52-48:59 | Kyle) 
 
Links
Connect with Kyle Sela:
Website | https://www.avacooling.com/
Instagram | https://www.instagram.com/avacoolingtechnology/
Instagram | https://www.instagram.com/kyle_sela/
 
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

62. The Human Body - a Gift & a Responsibility

Key Takeaways
• The human body is a gift.
• It is your responsibility to take care of your body.
• Your health can change in an instant, so remember to appreciate your body for all it can do.
 
“Your life can change in an instant. And you can't take for granted all the things that you're able to do now, because there is no guarantee that you're going to be able to do those things tomorrow or even later tonight,” shares host Dr. Andrew Fix. Today, Dr. Andrew talks about the incredible gift of the human body and the responsibility that comes with it. 
 
It is easy to forget to have gratitude for all of the amazing things your body enables you to do. People have busy lives and often prioritize work, their families, and other responsibilities over their own health. Dr. Andrew explains that being back on crutches for his tendonitis has been a large reminder of the responsibility he has to take care of his body. Each of us has been gifted a body, and by nature of that gift, it is every person’s responsibility to care for their own body. It is not enough to rely on healthcare providers and medical insurance. You have a responsibility to eat right, exercise, get adequate sleep, and maintain your overall health. 
 
The state of your health can change in a second. If you have been gifted with a body that is in generally good health, it is your responsibility to maintain it. Don’t forget to appreciate the things your body is able to do and really prioritize caring for your own health. 
 
Quotes
• “It is so easy to take for granted all that we have the capacity to do with our body.” (5:26-5:33 | Dr. Andrew)
• “Being back on crutches for the last four days has reminded me how much of a responsibility it is to take care of ourselves.” (6:28-6:37 | Dr. Andrew)
• “One other responsibility that we all have and should really prioritize is the responsibility to take care of the one and only body that we were blessed with.” (8:50-9:01 | Dr. Andrew)
• “Your life can change in an instant. And you can't take for granted all the things that you're able to do now, because there is no guarantee that you're going to be able to do those things tomorrow or even later tonight.” (12:53-13:05 | Dr. Andrew)
• “Exercise, particularly the resistance training, is one of, if not the strongest link to longevity and being able to continue to move and use our body late into our life.” (13:08-13:22 | Dr. Andrew)
• “The better we take care of our body, the better we're going to be able to take advantage of this awesome gift that we have been provided.” (14:29-14:39 | Dr. Andrew)
• “We have a great responsibility to take care of our bodies. And it's nobody's responsibility except for your own.” (26:52-26:59 | Dr. Andrew)
 
Links
https://stanmed.stanford.edu/how-health-insurance-changed-from-protecting-patients-to-seeking-profit/
https://www.healthforcalifornia.com/blog/history-of-health-insurance#:~:text=Initially%2C%20health%20insurance%20was%20designed,were%20up%20to%20the%20individual
Connect with Physio Room: 
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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/
 
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61. The Sport of Life Made Simple | Shaun Cook

Key Takeaways
• Life is about counterbalancing.
• No one can be an island. You need good mentors around you
• Our thoughts are often wrong due to outdated limiting beliefs.
 
“We do things based on feeling and that's a really horrible way to live life because most of the time we actually do a lot of things that we feel like doing that are not in our best interest,” shares Shaun Cook, owner of Crucible Strength, NASM performance and enhancement specialist, USA Powerlifting competitor, and certified nutrition coach. Shaun has been involved in training for almost 20 years and has learned quite a few lessons along his career. Today, he joins host Dr. Andrew Fix to talk about the sport of life made simple.
 
People often make life more complicated than it needs to be. They believe all sorts of lies from limiting beliefs created in childhood to the popular myth of needing to create a balanced life. Instead of choosing their actions through careful consideration, most people act based purely on feelings. It would be much simpler if people took the time to sit with themselves and really figure out their purpose. Without being very clear on their purpose, people can quickly become distracted and get in their own way. 
 
Success requires intentionality, and intentionality comes from knowing your purpose. Once you know your purpose, it will be easier to stay motivated, organize your priorities, and shut out limiting beliefs and distractions.
 
Quotes
• “You can't be an island. That's one of the big things is you need good people, good mentors around you.” (25:58-26:05 | Shaun)
• “It's so much easier to see someone else's problems than it is your own.” (42:30-42:33 | Shaun)
• “We do things based on feeling and that's a really horrible way to live life because most of the time we actually do a lot of things that we feel like doing that are not in our best interest.” (44:31-44:43 | Shaun)
• “A lot of our thoughts are primed the wrong way. They're lying to us. Once you can crack that, you unlock a lot of potential in what you can do.” (50:21-50:31 | Shaun)
• “What a lot of people are lacking is intentionality. And intentionality comes from having a purpose.” (1:16:34-1:16:41 | Shaun) 
 
Links
Connect with Shaun Cook:
Instagram | https://www.instagram.com/crucible_strength/
 
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

60. Unlocking the Benefits of Non-Exercise Activity Thermogenesis: The Power of Small Movements

Key Takeaways
• NEAT refers to all of the activities that happen in our day and the energy expended in doing so
• Knowing your BMR, basal metabolic rate, is important for weight loss or weight gain
• Small movements can make a big impact on both physical and mental health
 
“This is a super simple way to cheat activity into your day. And by cheating activity into your day, you can increase the amount of calories that you burn, the amount of activity that you get, and more than likely, make your body feel better,” explains host Dr. Andrew Fix. Today, Andrew talks about NEAT, non-exercise activity thermogenesis, and how it impacts weight loss, physical fitness, and overall wellness.
 
NEAT is the energy expended to do all of your daily activities. It includes things like walking to your car, preparing food, going to the bathroom, and even tapping your feet at your desk. It is an easy way to cheat more activity into your day without having to set aside time specifically for exercise. Andrew shares that much of the reason why many people in America gained weight during the pandemic is because of a reduction in NEAT. Even though people tried to keep up with their usual exercise routine when they could, they were likely not doing as many of the incidental activities like walking to the office from the parking lot. 
 
Small movements may not seem like much, but they really do make a large difference in your overall activity level. By adding more small movements to your day, you can get the benefits of being more active without having to add more formal exercise. Even just parking farther away from your destination and walking a bit will help to increase your activity level, burn more calories, and just make your body feel better overall. 
 
Quotes
• “That's a particularly important number to know, your total daily energy expenditure, for somebody who is interested in gaining weight or losing weight.” (3:49-3:57 | Andrew)
• “This is a super simple way to cheat activity into your day. And by cheating activity into your day, you can increase the amount of calories that you burn, the amount of activity that you get, and more than likely, make your body feel better.” (5:00-5:16 | Andrew) 
• “It was a year or a year and a half into the Coronavirus pandemic that the average weight gain in America was 29 pounds. And I think a lot of that has to do with lack of activity.” (6:23-6:34 | Andrew)
• “Even if people were trying to maintain their exercise and doing exercise around their home, their apartment, their driveway, whatever that looks like, we weren't getting the same activity throughout the rest of our day that we're accustomed to.” (6:40-6:55 | Andrew)
 
Links
https://www.precisionnutrition.com/problem-with-calorie-counting-calories-out
 
https://pubmed.ncbi.nlm.nih.gov/12468415/#:~:text=Non%2Dexercise%20activity%20thermogenesis%20(NEAT)%20is%20the%20energy%20expended,undertaking%20agricultural%20tasks%20and%20fidgeting
Connect with Physio Room: 
Website | ​​https://physioroomco.com/ 
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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/
 
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59. The Healthcare Solution | Jerry Durham

Key Takeaways
• Everyone involved in wellness can have greater success by putting the patient/client first
• Flip the script and ask the right questions to take back control over your healthcare
• Stop deciding your healthcare solutions based solely on who takes your insurance
 
“You owe yourself the same questions, the same process, whether you're calling the chiro office, a massage therapist, or a personal trainer. Any of these things can be a solution for you if you take the reins back from them,” explains Jerry Durham, physical therapist and owner of The Client Experience Company. Today, Jerry joins host Andrew to talk about the healthcare solution and the importance of putting the focus back on finding out the patient’s actual needs.
 
Everyone has different needs and there can be multiple potential solutions for similar health concerns. Unfortunately, the healthcare industry has the wrong focus most of the time, and when a patient calls the focus is entirely on scheduling, asking for insurance information, or selling something. In order to actually get to a true solution, you have to ask the right questions. Otherwise, you will end up wasting your time, money, and energy going to providers who cannot actually help. Asking the right questions to qualify a potential patient is also important on the provider’s side otherwise you will end up scheduling someone who is a bad fit when that time could have been better spent on someone else. 
 
Many healthcare workers are suffering from burnout, but this should not be an excuse for them to be unhelpful. If you call someone looking for a healthcare solution, you owe it to yourself to advocate for your health by asking the right questions. Ideally, the people answering the phone would ask the right questions of you, but if that does not happen then it is up to you to take back control.  
 
Quotes
• “We can have greater success in healthcare, in physiotherapy, in wellness, by focusing on the people we serve.” (3:40-3:48 | Jerry)
• “Where this journey should really start for you is what you're looking at online, what you're reading, what questions you're asking, and what questions are asked of you from this so-called solution.” (11:34-11:48 | Jerry)
• “You owe yourself the same questions, the same process, whether you're calling the chiro office, a massage therapist, or a personal trainer. Any of these things can be a solution for you if you take the reins back from them.” (31:13-31:29 | Jerry)
• “Quit basing your health and wellness on if they take your insurance.” (47:06-47:09 | Jerry) Social Media
 
Links
Connect with Jerry Durham:
Website | https://www.clientexperiencecompany.com/
Instagram | https://www.instagram.com/jerrydurhampt/?hl=en
Facebook | https://www.facebook.com/JerryDurhamPT/
Twitter | https://twitter.com/Jerry_DurhamPT?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor 
LinkedIn | https://www.linkedin.com/in/jerry-durham-5383711/
 
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/
 
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58. Take Control of Your Care

“You have to be the advocate for yourself or for your family member, and ask the challenging questions and not just take the answer that is given to you,” explains host Dr. Andrew Fix. Today, Dr. Andrew shares why it is so important to advocate for yourself and your family members in regards to healthcare. 
 
You know your body better than anyone else, so you need to be taking control over your own care and advocating for yourself and your loved ones in healthcare settings. Many providers will choose whatever method of care is easiest for them or best for the insurance company, rather than taking into consideration what is actually the best path for the patient’s quality of life. If a doctor tells you that surgery is the only option or that you can no longer do the activities you enjoy due to your health condition, push back and find additional solutions or even get a second opinion from another provider. Don’t just take their word for it and assume that your doctor is always right or is telling you the whole truth. 
 
Be willing to advocate for yourself and ask the hard questions, even if that means challenging your doctor’s advice. You know best what is best for your own body and for your physical, mental, and spiritual wellbeing. 
 
Quotes
• “What our lifestyle is can drastically impact how our body feels when we're talking about arthritis, because it's not just damage from use.” (7:00-7:09 | Dr. Andrew)
• “Talk about the fact that how we eat, how we sleep, how we manage our stress, and how we manage our activity level have just as much, if not more, to do with our pain level than just having a meniscus tear.” (14:18-14:30 | Dr. Andrew)
• “You have to be the advocate for yourself or for your family member, and ask the challenging questions and be willing to push back and not just take the answer that is given to you.” (16:37-16:50 | Dr. Andrew) 
• “Nobody knows your body better than you do.” (18:03-18:06 | 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/
 
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57. The Science Behind Blood Flow Restriction | Dr. Ben Weatherford

“Blood flow restriction or BFR from the simplest stance is a strategy for exercise to try to replicate what happens when we lift heavy or do high intensity,” explains Dr. Ben Weatherford, PT, DPT. Today, Dr. Ben talks with host Dr. Andrew about the science behind Blood Flow Restriction and how it can be applied in rehab settings.
 
People in physical therapy for injuries, chronic conditions, and post-surgical rehab are typically unable to do the higher intensity exercises that are needed for making muscles adapt. They may have restrictions to the types of exercises they are allowed to do or simply be in too much pain for things like heavy lifting. BFR provides a safer alternative for these patients that simulates the effect of high intensity exercise on the body by use of a tourniquet or blood pressure cuff. In order to avoid any potential complications, aim to use a wider cuff with lower pressure for short intervals. 
 
BFR can help rehab patients to rebuild their muscles when other forms of exercise are not recommended for their recovery. Instead of having to lift progressively heavier weights, patients can wear a cuff that restricts their blood flow and lift less weight to reach the same level of impact on the body.
 
Quotes
• “Blood flow restriction or BFR from the simplest stance is a strategy for exercise that tries to replicate what happens when we lift heavy or do high intensity.” (10:10-10:22 | Dr. Ben)
• “It's potentially easier to put a tourniquet on someone and recreate an anaerobic limb than making them lift really hard.” (14:20-14:27 | Dr. Ben) 
• “The wider the cuff, typically the lower the pressure you can use to restrict blood flow.” (18:09-18:15 | Dr. Ben)
• “The dose necessary depends on the individual. What is their training history? If they're a lesser trained individual, then you can probably get away with an even lower intensity and a lower cuff pressure because any stimulus is going to be significant for them.” (26:21-26:36 | Dr. Ben)
 
Links
 
Connect with Dr. Ben Weatherford:
Website | www.owensrecoveryscience.com
Instagram | owensrecoveryscience 
Twitter | Owens_Recovery 
Facebook | Owens Recovery Science
 
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/
 
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56. Jalen Hurts’ Story of Resilience & Perseverance

“Focus on what you can control. Focus on continuing to show up and be consistent,” shares host Dr. Andrew Fix. Today, Andrew shares the story of Jalen Hurts, quarterback for the Philadelphia Eagles. His resilience and perseverance through every challenge thrown at him paid off in a big way, with him getting to the Super Bowl in just his third year in the NFL. 
 
Jalen initially wanted to go to UT Austin, but was offered a Football scholarship for Alabama and ended up there. In one of his college games, he was benched and replaced by another quarterback. Instead of sulking on the bench when the other quarterback threw his big touchdown, Jalen was the first on the field to celebrate. His college coaches saw that while Jalen was an extremely skilled athlete, he needed to work on his passing skills. Instead of giving up, he worked hard in his practices on passing and now it is paying off in the NFL. Even though Jalen spent much of the year on the bench, in the end his perseverance led him to success when he was able to step in for the other quarterback in a reverse of what had happened earlier in the season. 
 
Sometimes resistance can actually lead to more resilience and push you further than you would have gotten on an easier path. Jalen Hurts’ story shows the power of perseverance and just how far you can go when you’re willing to keep trying. 
 
Quotes
• “Focus on what you can control. Focus on continuing to show up and be consistent.” (3:15-3:19 | Dr. Andrew)
• “He didn't want to just run when things got hard.” (12:48-12:50 | Dr. Andrew)
• “He focused in practice on his passing skills, going through his progressions, not just scrambling and running, even though he has the athletic ability to do that. And now we're seeing it pay off in the NFL.” (18:21-18:33 | Dr. Andrew)
• “You do not have to take the path of least resistance in order to get where you want. Sometimes that resistance is a good thing and sometimes that resistance is going to temper you and make you more resilient.” (20:12-20:29 | Dr. Andrew) 
 
Links
 
https://247sports.com/Article/Super-Bowl-2023-Jalen-Hurts-career-timeline-recruiting-rank-Alabama-Crimson-Tide-Oklahoma-Sooners-Eagles-204428716/
 
Connect with Physio Room: 
Website | ​​https://physioroomco.com/ 
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Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/ 
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55. Culture Builds Community @ V23 Athletics | Beau Doring

“When you work hard and aren't scared of failing in front of other people, it also gives others permission to do the same,” shares Beau Doring, performance coach and owner of V23 Athletics. Today, Beau talks with host Andrew about how culture can build community.
 
Coaching is an important tool for any athlete. If you push yourself too far for a long time without making sure you are exercising correctly, you can end up doing more harm than good. A coach can provide personalized recommendations for your specific needs and circumstances. When a coach fosters a culture where it is safe to make mistakes, that is when people will feel free to really test their strength. 
 
You can only continue doing exercises incorrectly for so long before you end up causing harm to your body and needing physical therapy. It is important to find a coach who can teach you how to do strength training exercises correctly and match your fitness plan to your individual needs. 
 
Quotes
• “An athlete that knows how to exercise correctly understands corrective exercises better when they go to see somebody like you.” (19:50-20:00 | Beau) 
• “What you would give one CrossFit athlete is different than what you would give someone else because it's a different situation. They have a different life outside of the gym, even if the training session that they're doing is the same.” (27:44-27:56 | Beau)
• “It's not what you don't know that’s holding you back in your practice or your life or whatever business. It's what you know.” (48:44-48:51 | Beau)
• “Why do we cling so tightly to this dogmatic approach to fitness, that this is the way you do something? There's more than one way to do anything.” (49:13-49:23 | Beau)
• “When you work hard and aren't scared of failing in front of other people, it also gives others permission to do the same.” (1:18:35-1:18:42 | Beau)
 
Links
 
Connect with Beau Doring:
Website | www.v23.fit
Instagram | https://www.instagram.com/_beauryan/?hl=en
Instagram | https://www.instagram.com/v23_athletics/?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