The Code: A Guide to Health and Human Performance

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

2. The Story of Physio Room | Dr. Chris Robl

“I'd like to be a facility that helps not only rehab injuries, but also adds in some of that performance mindset,” explains Dr. Chris Robl, CEO, and Owner of Physio Room. Working as a physical therapist in Colorado allowed Dr. Chris to buy into his practice and learn the ropes of being an owner. After his practice’s type of care became more quantity-based versus quality, Dr. Chris became motivated to branch off and start Physio Room, a performance-based rehab facility in Denver.
When starting Physio Room, Dr. Chris recognized that his group might not be the physical therapists for everyone. By narrowing in on working with CrossFitters, cyclists, golfers, and other athletes, Dr. Chris found his niche and hired people who have their specific niches as well. As Physio Room continues to grow, Dr. Chris hopes to educate athletes of all ages on how to reduce their injuries in the long run and enhance their movement.
Tune into this week’s episode of The Code for a reflective conversation on the start of Physio Room. Learn more about the inspiration behind Physio Room, the importance of clarity and vision when running a business, and Dr. Chris’s big picture for Physio Room as it continues to expand.
 
Quotes
• “I knew for a fact that I was going to do hour-long sessions, and I wanted to focus on the quality and not the quantity of the treatments.” (9:51 - 9:58 | Dr. Chris) 
• “Our clients are the fuel that makes this thing run. They're the ones that are going out and supporting us in the community and sending friends and family over to us.” (13:47 - 13:57 | Dr. Andrew) 
• “Our biggest point is movement is medicine. And if we can teach these kids from a very young mindset how to properly move, and they can continue to build and develop over the years, we're going to see significantly fewer injuries.” (20:25 - 20:45 | Dr. Chris) 
• “I'd like to be a facility that helps not only rehab injuries, but also add in some of that performance mindset.” (21:24 - 21:35 | Dr. Chris) 
• “We're trying to educate not only our youth but some of our older clients on why getting stronger is so important. That's going to help them maintain better balance and decrease the risk of falls. ” (25:19 - 25:33 | Dr. Chris)
• “Our Physical Therapists have the availability to provide the time you can't get anywhere else. That's what differentiates us. We're able to spend that time with clients and learn what their goals are.” (29:09 - 29:26 | Dr. Chris) 
 
Links
Connect with Physio Room: 
Website | ​​https://physioroomco.com/ 
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Chris’s Personal Instagram | https://www.instagram.com/chrisrobldpt/ 
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

1. The Code to Health & Human Performance

Welcome to The Code, where your host Dr. Andrew from Physio Room, a performance-based rehab facility in Denver, cracks the code for all things health and wellness. In today’s premiere episode, Dr. Andrew lays down the foundation for The Code and what the audience can expect moving forward. Dr. Andrew looks to use his platform to set his audience up for success and give them health tools to improve their daily lives.
Dr. Andrew understands the factors that affect our daily lives. From proper sleep hygiene to nutrition to mental health, there are many ways to optimize human performance. By interviewing the top performers in the wellness field, Dr. Andrew provides his audience with practical ways to meet their goals and find personal fulfillment.
Tune into this week’s episode of The Code for a demystifying conversation on the keys to peak health and human performance. Learn more about the five pillars of health and wellness, how the pandemic has highlighted the importance of stress management, and how having a plan is the best way to optimize your potential.
 
Quotes
• “Sometimes lack of sleep is worn like a badge of honor because that means you're working hard and pushing yourself. I'm here to tell you that sleep is important, and eventually, that pattern is not going to work out for you.” (3:00 - 3:14) 
• “One of the most important and beneficial things that have come out of this pandemic is learning to put a higher importance on managing your stress because you can't just cover it up.” (5:39 - 5:55)
• “I listed them off here: sleep, movement, nutrition, stress management, relationships, and community. What we want to help create in this show is to teach people or give people ways that they can focus and optimize their efforts in each of these areas. That is going to be the key to living a long, happy, healthy, and fulfilling life.” (6:56 - 7:26)
• “If you don't have a strategy, the plan is going to fall apart. You have to have a plan. You have to have a direction to know where you're going. Otherwise, how will you know if you've hit the point where you are optimizing something?” (8:20 - 8:35)
 
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