The Code: A Guide to Health and Human Performance

162. The Power of Now: Embracing Presence in a Busy World

Most of us spend our days replaying the past or bracing for what’s next, but how often do we fully experience what’s happening right now?
 
Dr. Andrew Fix breaks down the power of presence and why learning to stay in the moment can change the way we move through life. Watching his one-year-old son play, he noticed something striking—kids don’t dwell on yesterday or stress about tomorrow. They just are. Adults, on the other hand, get caught in cycles of reflection that can keep us stuck. We overanalyze what’s behind us, anticipate what’s ahead, and miss the only time that actually matters: the present.
 
Why is it so hard to stay focused on what’s in front of us? Dr. Fix explores that challenge and offers practical ways to shift your mindset. He shares why small, everyday moments—like a conversation over dinner or a quiet pause in your day—hold more power than we realize. Stress will always be part of life, but our purpose is shaped by what we choose to focus on.
 
This episode is an invitation to pay attention. To be where your feet are. To engage fully in the moments that matter most.
 
Quotes
“Kids only know one thing, right? One-year-olds, they only know how to be present, right? Like they’re not worrying about the past. They’re not thinking ahead to what’s happening in the future. But as adults, that’s what we do, right? We dwell on things that happened in the past. We worry about things that are coming up in the future. And we’re not always good at just focusing on the present moment.” (03:05 | Dr. Andrew Fix) 
“The only moment that any of us can affect right now is this one that we are in right now.” (03:31 | Dr. Andrew Fix)
“We are human beings, not human doings, right? And yes, we need to reflect and think about the things that happened in the past. And we need to reflect on those. And we need to plan and anticipate and prepare ourselves for the things that are coming up in the future. But that doesn’t mean we need to dwell on them.” (03:43 | Dr. Andrew Fix) 
“Whether that’s you’re out to dinner with a friend or a loved one, be there, be in that conversation. Don’t be worried about what’s on your phone.” (04:30 | Dr. Andrew Fix) 
“Sometimes you get through that. And then you have bigger things that come up in the future. And then you look back on those things that happened in the past that at the time felt enormous and they really feel small, right? They feel insignificant compared to the things you’re going through now.” (05:13 | Dr. Andrew Fix) 
 
Links
Book: https://www.barnesandnoble.com/w/stillness-is-the-key-ryan-holiday/1130068915?cjdata=MXxOfDB8WXww&st=AFF&SID=www.barnesandnoble.com&2sid=Brass+Check_8445061_NA&sourceId=AFFBrass+Check&cjevent=c29fe78af37b11ef801f006b0a1cb828&dpid=tekz25v83#/
 
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

161. Lessons Learned from the Pout-Pout Fish on Mindset and Body Language

How you carry yourself—your posture, your thoughts, your body language—shapes more than just how others see you. It affects your mood, your mindset, and your capacity for growth.
 
Dr. Andrew Fix breaks down the power of self-perception and communication, using “The Pout-Pout Fish” as an unexpected but fitting example. A gloomy fish believes he’s destined to be miserable until one moment shifts his entire outlook. What if the way you see yourself is just a story you’ve been telling for too long?
 
Drawing from Presence by Amy Cuddy and Mindset by Carol Dweck, Dr. Fix explores how small changes in body language can shift emotions and how embracing a growth mindset leads to resilience and success. If your thoughts and habits shape your reality, what would happen if you decided to shift them? This episode challenges you to rethink the way you move, think, and show up in the world.
 
Quotes
“How we carry ourselves and the mindset that we have goes an extremely long way to how we act, how we feel, how we come off and come across to other people.” (04:16 | Dr. Andrew Fix)
“More than 70% of our communication, if not more, is nonverbal. That means even more than what you’re saying to people, what do you look like? What’s your facial expression? What’s your body position? How are you acting when you say these things?” (05:50 | Dr. Andrew Fix)
“Do you have a fixed mindset? Or do you have a growth mindset? Do you believe that things are just the way that they are, and there’s nothing that you can do to change it? Or do you believe that if you keep moving the needle forward, you can create some positive change?” (06:25 | Dr. Andrew Fix)
“If you believe that things can improve, then you will work harder.” (07:08 | Dr. Andrew Fix)
“If we just show that improvement can be made and we help people understand and bring them along the journey, what a difference that can make.” (07:55 | Dr. Andrew Fix)
 
Links
 
https://poutpoutfish.com/
https://www.youtube.com/watch?v=hiiEeMN7vbQ
https://www.amycuddy.com/books
 
SideKick Tool:
https://bit.ly/4a6CqJS
 
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

160. Who’s Responsible for Your Health?

Relying on a prescription won’t rebuild strength or restore movement. Healing takes more than medication.
 
Dr. Andrew Fix shares the story of a man who struggled with back pain for six months after lifting something heavy and awkward. When he finally saw a doctor, he walked away with a prescription for gabapentin but no real plan for recovery. What can you do when medication is the only advice you get? 
 
Dr. Fix unpacks why health accountability matters and why asking the right questions can change the course of your recovery. He explains how nerve irritation and muscle atrophy require more than pills and highlights real solutions—like physical therapy, movement-based rehab, and lifestyle changes.
 
If you’ve ever felt dismissed by a quick prescription, this episode will challenge you to take a more active role in your health.
 
Quotes
“The standard of care for a back pain episode like this should not be, and is not just ‘prescribe a medication and go about your usual day.’” (07:56 | Dr. Andrew Fix)
“If you injure something, you spend time in a boot, you spend time in a sling, you just simply spend time not doing stuff. You need to do some intentional work to make up that difference.” (12:13 | Dr. Andrew Fix)
“We don’t stop moving because we get old. We get old because we stop moving.” (12:42 | Dr. Andrew Fix)
“You have to be the biggest advocate for your own health.” (13:15 | Dr. Andrew Fix)
 
Links
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

159. Understanding Your Limits

Burnout isn’t a badge of honor. The real challenge is knowing your limits and respecting boundaries before you hit a wall.
 
Dr. Andrew Fix takes a hard look at burnout and why so many high achievers push themselves past the point of exhaustion. Do you know where your limits are? Most people don’t until they’ve already gone too far. Instead of chasing a perfect work-life balance, Dr. Fix offers a different approach: work-life integration, where passion and purpose fit naturally into daily life.
 
This episode digs into the cycle of overexertion and recovery that keeps people stuck. Dr. Fix explains how finding your personal floor and ceiling—the minimum effort needed to stay productive and the upper limit before burnout—can help you perform better without the constant ups and downs. He also challenges the idea that intensity alone drives success, showing why consistency is the real game-changer.
 
Dr. Fix will get you thinking about your own boundaries, your limits, and whether you’re actually working toward success, or just working yourself into the ground.
 
Quotes
“I really like the term work-life integration… Work-life balance doesn’t necessarily need to mean that you’re either at work or you’re not.” (02:06 | Dr. Andrew Fix)
“Sometimes we can overwhelm ourselves with like, we’ve got too much going on... we’re trying to be all of the things to everybody too much, to the point where we burn ourselves out.” (03:57 | Dr. Andrew Fix)
“Rather than working so hard to the point where you hit the peak, you burn out, and then you have to crash, what would be better is knowing and finding what your limits are.” (04:40 | Dr. Andrew Fix)
“Consistency is what’s going to get you there much more than trying to hammer it and then having to back off.” (06:07 | Dr. Andrew Fix)
“In the game of life, and not burning yourself out, we need to find those boundaries, and we need to operate within them.” (07:23 | Dr. Andrew Fix)
 
Links
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

158. Quality Over Quantity for Sleep Success

Struggling to feel rested no matter how many hours you sleep? Maybe the real issue isn’t time. It’s quality.
 
In this episode, Dr. Andrew Fix talks about what it takes to improve sleep quality so you can wake up refreshed and ready to go. He shares insights from his own life as a busy father and professional, breaking down why better sleep leads to better recovery, sharper thinking, and more energy throughout the day.
 
This episode covers the small changes that make a big difference. Setting a consistent sleep schedule, creating the right sleep environment, and knowing when to cut off caffeine and alcohol can all help. Tune in if you want to improve recovery and overall health without adding more hours to your night.
 
Quotes
“If he sleeps better, he will feel better. And then naturally what ends up happening is when somebody starts sleeping better, they feel better and then they want more of it.” (03:25 | Dr. Andrew Fix) 
“The hardest thing for our body to do is if those times of going to bed and waking up are all over the place, your body doesn’t know when it’s supposed to wake up, when it’s supposed to wind down.” (05:36 | Dr. Andrew Fix) 
“When you consume [alcohol], it can have a huge impact on your sleep quality… If you have a drink after 5 PM, that seems to creep into my night’s sleep and increases my breathing rate, increases my heart rate, lowers my recovery score the next day.” (11:28 | Dr. Andrew Fix) 
“More poor-quality sleep isn’t going to make you feel better. Focus on improving the quality of the sleep you’re already getting.” (14:42 | Dr. Andrew Fix)
“Those are like cost-free things that pretty much anyone can do or very minimal cost… takes you no time to implement those things.” (14:52 | Dr. Andrew Fix)
 
Links
The Code’s top 3 sleep quality tips: https://www.youtube.com/watch?v=nJdJtwdCF14
 
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

157. Using Wearable Data to Make Global Health Changes | Chris Peng

“Healthiness is resilience,” says Chris Peng, the CEO and co-founder of Labfront, drawing on a definition from his dad’s lab that challenges traditional views of health and reframes it through adaptability.
 
In this episode, Chris and Dr. Andrew Fix talk about how continuous data from wearable devices like Garmin and Dexcom is reshaping healthcare, and offer insights into individual health patterns. Why rely on single data points when the human body is constantly changing? Chris shares how Labfront is helping researchers and institutions like Harvard and MIT use continuous data to tackle inefficiencies and improve outcomes.
 
With a focus on resilience as the ultimate measure of health, Chris points out how wearable technology empowers individuals to understand their unique responses to stress, sleep, and even alcohol consumption. 
 
Health isn’t about perfection, but about how well we adapt. Tune in to Chris and Dr. Fix’s discussion that offers a fresh, human-centered take on the future of healthcare.
 
Quotes
“The current medical system and the way that we practice medicine, built around the constraints that existed in the past… You go into the doctor’s office, you take one blood pressure monitor, you maybe do a blood test, you do a couple things. But essentially, it’s one data point. And as much as that data point is helpful to bring some context, there is a much more multi-layered depth of context that can exist. However, the current medical system is no fault of their own, but basically the research side has not caught up to start doing and understanding this type of data.” (06:31 | Chris Peng) 
“Unfortunately, the system, just like everything else, is not a one-size-fits-all. And as I mentioned before, the science and the research is still very, very, very new.” (12:12 | Chris Peng) 
“If you’re trying to define what is a ‘healthy state,’ it’s really hard to kind of say what health is. We have infinite definitions of disease states. But lack of disease is not healthy per se. And that’s something that I think is really important.” (18:12 | Chris Peng) 
“Healthiness is resilience... The better your ability to adapt to situations, the more healthy you are.” (18:48 | Chris Peng)
“Science learns from the process and figures things out. And yes, it can be originally influenced by a lot of corporations and their funding, but over the long term, the truth does win out.” (30:17 | Chris Peng) 
 
Links
Connect with Chris Peng:
https://www.labfront.com/
SideKick Tool:
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

156. Stress: The Root of Resilience

“Could what stresses you now in your life be opportunities for growth? How could you embrace the challenges that you’re going through to strengthen your personal and professional resilience?” asks Dr. Andrew Fix.
 
Stress often gets a bad reputation, but what if it’s actually the force that makes us stronger? In this episode, Dr. Fix unpacks how facing adversity can build resilience, using relatable examples like the struggles of sports and the deepening roots of a tree in a storm. He challenges us to rethink our perspective: Are the challenges we avoid the very ones that could help us grow? This episode will leave you with a refreshed outlook on stress and actionable ways to turn obstacles into opportunities.
 
Quotes
“Ultimately, the wind is going to push and prod and challenge that tree. It’s going to cause splintering in the roots and it’s going to force and encourage those roots to dig deeper and deeper and deeper. And ultimately it’s going to strengthen that tree.” (03:40 | Dr. Andrew Fix) 
“We’re going to face struggles. And as a result of that, we’re going to be able to build resilience through gradually accomplishing more and more and more or tackling more and more and more of these obstacles.” (04:20 | Dr. Andrew Fix) 
“If we avoid stress in its entirety, and we try to live a stress-free life, if you ask me, we’re going to live a pretty unfulfilling life because we’re not going to have things that we need to build resilience from.” (06:07 | Dr. Andrew Fix) 
“Instead of thinking about avoiding stress, we want to embrace it. It’s an opportunity at the end of the day to build a stronger foundation, to build a more resilient mindset.” (06:43 | Dr. Andrew Fix)
“What stresses now in your life could be opportunities for growth? How could you embrace the challenges that you’re going through to strengthen your personal and professional resilience?” (07:18 | Dr. Andrew Fix) 
 
Links
SideKick Tool:
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Athletic Brewing:
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

155. Be It Till You See It | Lesley Logan

Confidence isn’t something you stumble upon. It’s something you create. Lesley Logan, the founder of OnlinePilatesClasses.com and host of Be It Till You See It, joins Dr. Andrew Fix to talk about how Pilates, belief, and community can transform not just your body, but your mindset. 
 
What if you stop waiting for confidence to show up and start embodying the qualities of the person you want to become? Lesley shares how her journey from a Pilates skeptic to a global instructor was shaped by daily practice, resilience, and surrounding herself with a supportive community. From her athletic roots to her philosophy of “Be It Till You See It,” she reveals how small, bold steps lead to meaningful growth.
 
This episode touches on the power of deliberate action, the role of community in breaking through self-doubt, and the ways Pilates connects body and mind. How can stepping out of your comfort zone and leaning into belief change your life? Lesley’s story is proof that it can!
 
Quotes
“I don’t believe in faking it till you make it. I believe that if I knew what to do in this situation, what would I do? If I knew how to be a confident CEO who ran a business, what would that person do? What do they worry about? How do they do this? And then I take action. I take messy action. And that’s what being it till you see it means.” (07:52 | Lesley Logan)
“Sometimes we actually have a lot of the things that we want, but we’ve put ourselves in a position like, ‘I don’t know enough, I’m not good enough, I’m not fast enough.’ So we actually put ourselves further away from the finish line than we are.” (15:20 | Lesley Logan) 
“The comfort zone is actually quite uncomfortable if we’re really honest with ourselves. And being outside of the comfort zone is scary—absolutely—but also it’s kind of like, what could happen?” (31:01 | Lesley Logan) 
“Knowing where you want to go and then taking the first next step is all you need. A lot of people want to know all the steps in between. It is impossible. You don’t know. You also could have the roadmap, and then they are doing construction on it.” (32:21 | Lesley Logan) 
“I believe that when you do Pilates, you connect to yourself, and when you connect to yourself, you can connect more to others.” (48:49 | Lesley Logan)
 
Links
Connect with Lesley Logan:
https://lesleylogan.co/
 
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

154. The Cost of Weakness

Strength is more than just muscles. It’s the foundation of health and financial savings as you age. In this episode, Dr. Andrew Fix talks about the cost of weakness, referencing a 2018 UK study that found individuals aged 71 to 80 with weaker grip strength incurred 250% higher healthcare expenses, amounting to 3.25 billion pounds annually (approximately $4 billion USD). 
 
Grip strength emerges as a powerful predictor of overall body strength and longevity, with stronger individuals enjoying lower healthcare costs and better health outcomes. Dr. Fix challenges the assumption that all age-related health declines are inevitable, suggesting that many are the result of deconditioning rather than aging itself. Regular strength training and physical activity, he explains, can offset these declines and boost functionality, allowing older adults to rival much younger, untrained individuals in fitness and health.
 
Pointing out the role of exercise intensity, Dr. Fix cautions that walking alone isn’t enough for significant health gains. Instead, he advocates for challenging strength training at least twice a week, paired with adequate protein intake to support recovery and muscle growth. By prioritizing strength, listeners can improve their quality of life while potentially saving on healthcare costs in the long run.
 
Quotes
“Grip strength is actually a really good measure of longevity and of overall body strength because though it is a quick measurement, you can get a very specific exact number in terms of pounds or newtons or whatever unit of measurement you’re going to use. But it’s very hard to get a strong grip and not strengthen the rest of your body.” (03:05 | Dr. Andrew Fix)
“Weaker people spent more money on their health, addressing things than stronger people did. So, it is more beneficial cost-wise, price-wise, more dollars in your pocket to be stronger than it is to be weaker.” (06:00 | Dr. Andrew Fix)
“Is it possible that some of what we consider normal aging, ‘Oh, that’s just part of getting old,’ is really just deconditioning?” (07:46 | Dr. Andrew Fix)
“The intensity really matters. We need to be pushing it. We need to be challenging ourselves, and we need to be doing things that are hard, that require speed, that require power and strength. And those things are going to lead to positive health changes.” (10:44 | Dr. Andrew Fix)
“What are you doing now, daily or weekly, to move the needle forward from a strength perspective? Are you recovering adequately? Are you getting adequate nutrition so that your body can do what it’s meant to do from that strength training that you’re doing? Based on research, if you do those things, you are likely to spend less money on health problems later in life than those who are weaker.” (14:38 | Dr. Andrew Fix)
 
Links
https://pmc.ncbi.nlm.nih.gov/articles/PMC6330088/#:~:text=Total%20excess%20costs%20associated%20with,UK%20of%20%C2%A32.5%20billion
 
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Athletic Brewing:
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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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm

153. Overcoming Adversity | Alex Kaminsky

Adversity challenges us in ways we don’t always expect, but it also offers the chance to uncover resilience, strengthen our mindset, and rethink what truly matters. In this episode, Alex Kaminsky returns to share her story of navigating a bone tumor diagnosis and the physical, mental, and emotional hurdles that came with it. From setbacks in recovery to reevaluating ambitious goals, Alex illustrates how consistency and reflection helped her realign with her passions and rediscover her love for tennis.
 
Alex’s journey reminds us how slowing down, embracing gratitude, and aligning our goals with our values can turn adversity into growth. What can we learn from facing uncertainty and reframing challenges as opportunities for growth? Join Alex and Dr. Andrew Fix’s discussion as they explore resilience, and offer insights that reveal how even the toughest moments can lead to clarity, strength, and a renewed purpose.
 
Quotes
“I was making it even harder on myself by taking on something completely new, like distance running, while also trying to balance it with recovering from an injury. A lot of the frustration that came with different parts of this process forced me to reflect and dig deep. I let myself sit with the discomfort, listen to my thoughts, and ask myself: Why is this so frustrating? What’s holding me back? And what do I need to do to move forward?” (28:18 | Alex Kaminsky)
“My other rule is that nothing is too big or too small to be grateful for. It can be something simple, like saying, ‘I’m grateful for sunshine,’ and that’s enough. Other days, it’s like, ‘I’m grateful for my loving and supportive parents who have gone through hell and back to make sure that I had the best life possible.’ It can be extravagant, but it can literally be so silly. Both are equally important for shifting your mindset and rewiring your brain to focus on positivity and see the good in everything. We’ve all been around those people who, no matter what they’re going through, always bring that positive energy into a conversation.” (41:05 | Alex Kaminsky)
“I think it’s really important to understand that it’s similar to the law of attraction—what you think about expands, and what you focus on grows. So, you need to focus on visualizing the things you want, not the things you don’t want.” (50:52 | Alex Kaminsky)
“One of the biggest things and one of the things that’s the hardest for me is just giving yourself grace. And I think it’s so easy to see other people doing a great job, pushing through, and persevering. And we just tend to be so hard on ourselves.” (59:47 | Alex Kaminsky)
 
Links
Connect with Alex Kaminsky:https://www.realkaminsky.com/
https://www.instagram.com/alexkaminsky222/
https://open.spotify.com/show/1VEwGlGsstM4B0EefzohAX?si=b2822ab5c7644036
 
SideKick Tool:
https://bit.ly/4a6CqJS
 
Movemate:
Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
 
RAD Roller:
http://radroller.refr.cc/drandrewfix
 
Revogreen
https://revogreen.co/drandrewfix
 
HYDRAGUN

https://bit.ly/43rAtnX
 
Athletic Brewing:
20% off: https://athleticbrewing.rfrl.co/vrmx8
20% off: ANDREWF20
 
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/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm