The Code: A Guide to Health and Human Performance

110. Asking for Help is Okay | Dr. June Ashley

Dr. June Ashley, Licensed Psychologist and the Clinical Director of the Ellie Mental Health Clinic in the Denver Tech Center and military veteran joins Dr. Andrew Fix to talk about the bio-psycho-social aspects of chronic pain and trauma-based injury, and approaching wellness from a more well-rounded holistic point of view. By expanding on the connection between emotions, mental health and physical symptoms, Dr. Ashley helps clients to understand not only their choice of treatments and approaches, but how they can gain perspective on the role their pain plays in their lives.
 
Clients can feel left out of their recovery process when they continue to experience “unseen” pain that is disproportionate to their physical injury or even continues beyond their physical healing. Dr. Fix and Dr. Ashley discuss the need to shift away from considering wellness as merely an absence of injury or illness. They discuss the emotional components of chronic pain, how the two inform each other in tandem, and the importance of a mental health practice to prevent emotions from being stored in the body as pain. 
 
Join The Code for a discussion that goes beyond body mechanics to uncover all the components to the pain we feel. Dr. Ashley provides some strategies for tuning into our own body cues and advice for those still hesitant about seeking mental health treatment to make a start.  Quotes
• “More personalized experience is what clients and patients may feel like they’re not experiencing. So, at the same time that they feel like they’re adjusting to changes because they didn’t have a choice in the situation, now they’re feeling like they’re not having enough choices or not getting to talk about choices.” (12:28 | Dr. June Ashley)
• “The more boxes I’ve checked and things I’ve tried on the medical side of things, the more I’ve become accepting and understanding that there is a huge psycho-social piece of this and it’s not just a mechanical, musculo-skeletal problem. There’s more to it than just that.” (20:15 | Dr. Andrew Fix)
• “I don’t know that many of us are taught very well to not be afraid of specific emotions and to really let that be something that we ride the wave of it, trying to figure out what piece of wisdom it’s trying to give us. So, we keep pushing it away and pushing it away to where even just those routine emotions that we have can become stuck in our nervous system in some way.” (25:08 | Dr. June Ashley)
• “There’s so much promise in self-compassion approaches.” (38:44 | Dr. June Ashley) 
 
Links
Connect with Dr. June Ashley, PhD:
Website: https://elliementalhealth.com/locations/denver-tech-center-co/
 
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Connect with Physio Room:
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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/
 
 
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109. Heart Rate Variability (HRV) | What Is It And How to Change It?

“Maybe you see a child run out into the road after a ball. You want your fight or flight response, your sympathetic nervous system to boost so you can quickly run out there, grab that child and get him out of the way of harm. You don’t want there to be a delay.”
 
In today’s solo episode of “The Code,” Dr. Andrew Fix talks to us about Heart Rate Variability (HRV) and how we can optimize it to perform better in all areas of our lives. HRV, essentially, measures the time intervals between your heartbeats. Why is this important? Because the higher your HRV the more resilient your body–particularly your cardiovascular system—and the more responsive your physiology is to changes in input. 
 
The heart gets a great deal of its input from the sympathetic nervous system—which is responsible for our “fight or flight” response— and the parasympathetic nervous system—responsible for our “rest and digest” response. A high HRV means we more quickly and sharply perform in both of these modes, and more quickly and easily switch between the two. 
 
There are several fitness and lifestyle changes we can make to increase our HRV. Dr. Fix describes what to do and what not to do in terms of training, hydration and nutrition. He reveals the three most important factors in getting quality sleep, how an ideal day should begin and end, and the importance of finding value in our work. 
 
Quotes:
• “Why do we monitor this; why is it even important? Well, HRV can be used as a measure of resilience in your body, particularly your cardiovascular system. Resilience and your physiological flexibility. How responsive your body is to changes in input.” (3:40 | Dr. Andrew Fix)
• “The higher your HRV is, the more responsive your body is to each of these inputs, the quicker your body can make that change and flip the switch from ‘on’ to ‘off’ and vice versa, which is good. You want to be responsive to both.”  (6:36 | Dr. Andrew Fix) 
• “Really as it relates to the HRV, it’s the circadian rhythm. In an ideal world, if you could watch the sunrise and watch the sunset go above and below the horizon every day, that would be amazing. I know that doesn’t work with many of our busy schedules. However, if you could design your day from a light exposure standpoint the way that would be most optimal, that would be very beneficial to do.”  (18:34 | Dr. Andrew Fix)
 
Links
https://www.rupahealth.com/post/what-is-heart-rate-variability
https://www.whoop.com/us/en/thelocker/heart-rate-variability-hrv/
 
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Connect with Physio Room:
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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/
 
 
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108. Acknowledge It and Move On | Don Reichelt

“I’m not a physically talented athlete but I’ve worked my ass off to become a mentally talented athlete.” says Don Reichelt, who despite starting at age 29 with very little running experience in his background, quickly established himself as a champion ultrarunner. One’s mindset, and willingness to outwork your competition, can be more important than physical ability, he explains, and ultrarunning rewards working smarter rather than harder. 
 
Ultimately, though, the only person you are in competition with is yourself. Don discusses how he gauges his metrics, the importance of regular movement and various methods of passive conditioning. Most people overcomplicate nutrition, he and Dr. Fix agree, and explain what is most important to keep in mind (hint: it’s not counting macros). Tracking your progress goes beyond just hard data, of course, and Don discusses the journaling practice he commits to both before and after each run, and the questions he asks himself. 
 
Ultrarunning rewards mental toughness, part of which is learning to draw on internal motivation versus external motivation and to control the controllables. Don and Dr. Fix offer some moving meditation tips to take the focus from external to internal. They also discuss the difference between the kind of pain you can train through and the kind of pain you shouldn’t ignore.
 
Quotes
• “I never set out to be good at this thing, I just wanted to go do cool things that I like doing and do something that I know is going to challenge me versus sticking to that thing that I know I can do really well.”(4:16 | Don Reichelt) SM Quote
• “My whole athletic career has been, ‘I will work harder than the next guy.’ I’m not physically gifted, I’m just willing to be in the gym until midnight and then wake up and do it again tomorrow.” (5:35 | Don Reichelt)
• “I don’t want to look back and say, ‘Damn, I wish I would have pushed just a little harder on one of those reps.’ Because the day will come when I can’t run anymore. It could be today, I could walk out and get hit by a car and never run again. I don’t want to look back and regret not giving my all on one rep. That motivates me every day.” (11:49 | Don Reichelt)
• “When you’re meditating, if stray thoughts come to your brain, you acknowledge them and then you move on. So, these long races where it’s just you and your thoughts, you think, ‘Yeah, you know what? It does suck that the sun is hot right now, and it’s 80 degrees and humid. Cool. What am I going to do about it? Nothing. Great. Now we move on.” (40:59 | Don Reichelt)
• “I tell people: if you want to run faster, run. If you want to run more and stay healthier, lift and run.” (50:17 | Don Reichelt)
Links
Connect with Don Reichelt:
Instagram: instagram.com/runwithdon
 
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Connect with Physio Room:
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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/
 
 
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107. Mastering the Art of Control: Navigating Life by Focusing on the Controllables

On this solo episode of The Code, Dr. Andrew Fix dives back into the topic of “controlling the controllables” (CTC), which is one of the five core values practiced and promoted at Physio Room. In other words, we can’t control the calls the ref makes, so we should instead focus on how we play the game. 
 
Unsurprisingly, a big part of playing the game is the attitude we take. When an unexpected situation arises, or we find ourselves with an unexpected obligation, if we switch from a “have to” to a “get to” mindset, suddenly we see the opportunities before us instead of the inconveniences.
 
Recently, Dr. Fix was called in for jury duty. He found out the same day that he’d been selected for what would be a three-day trial. Accommodating this new priority meant rearranging his schedule, and as a result, colleagues’ and clients’ schedules. It also meant refreshing changes, new opportunities and chances to form relationships that would never have happened if he had remained in his usual routine. 
 
Join Dr. Fix to hear him discuss those opportunities. He also offers advice as to how to best handle the unexpected changes that arise in your own life, and explains why the real life courtroom is nothing like it appears to be on TV. 
 
Quotes
• “None of us can control the weather, none of us can control the stop lights or anything like that. And there’s no sense in getting frustrated, getting upset about things that are totally out of your control.” (2:35 | Dr. Andrew Fix)
• “At that point, they told us to anticipate that the trial was going to take three days. You just roll with it, you just roll with the punches. That’s one of the opportunities, one of the duties that we have living in this country, living in the United States.” (3:53 | Dr. Andrew Fix)
• “We appreciate, obviously, all the flexibility. Everyone understood the scenario, nobody had a problem with it. But it does put us in an unfavorable situation. We have visits on the schedule where we want to help people through their care, and then we have to reschedule all of those. That impacts our day-to-day operations from a business standpoint. It also impacts peoples’ scheduling.” (6:42 | Dr. Andrew Fix)
• “What it also provided was a little bit of a break from the routine. If you know me, I’m a big routine person. I like going to bed at a certain time, I like waking up, generally, at a certain time. I like doing similar things throughout the week. However, in a different vein, I also like variety.” (8:18 | Dr. Andrew Fix) 
• “When you have to do something, you feel differently about it than if you get to do that same thing. It’s a very different thing.” (11:38 | Dr. Andrew Fix)
 
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Connect with Physio Room:
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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/
 
 
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106. Don't Let Your Mood Dictate Your Action | Dr. Roger St. Onge

“Show me your calendar and I will show you your priorities,” says Dr. Roger St. Onge, physical therapist and owner of Move Athletics—Performance Rehab Authority. A Marine Corp veteran and former Crossfit trainer, Dr. St. Onge has seen the power of fitness and physical therapy to transform peoples’ health as well as their lives. Unfortunately, the healthcare industry–which he calls a sick care industry—doesn’t prioritize physical therapy as treatment, and physical therapists are forced by health insurance companies to give only a small amount of distracted time to each patient.
On the other hand, many patients themselves don’t prioritize Physical Therapy, citing a lack of money or time. Yet, when money is needed for a new car or a new phone, people will come up with the cash to fix or replace those. Until the pain of avoidance becomes greater than the pain of changing, most people won’t take action.
Not that he can’t relate. As a business owner and a father of two young children who has earned two fellowships, there have been many times when he mismanaged his time and priorities. He’s also put the minimum into rehabbing an injury from a major accident and paid the price for it. He discusses what happened and how those experiences shifted his mindset. 
He debunks the work/life balance paradigm as a myth. There are seasons in life, he says, and you must shift your focus to whichever priorities are most paramount at any given time, and sacrifice in other areas as a result. The key, Dr. St Onge explains, is consistency over time. He and Dr. Fix discuss helpful strategies that keep them on track with their daily goals and the steps they take to keep their devices— the ultimate distraction for most of us— in check. 
Your mood should never dictate your actions. Still, the examples from Dr. St. Onge’s life will inspire you to take action in your own life, and to put your well-being at the top of your list. 
 
Quotes
• “As a whole, we don’t really have a healthcare system, it’s more of a sick care system. You go to your doctor and a lot of things that could be cured with nutrition and sleep and sunlight and movement gets prescribed a pharmaceutical pill. And then people wonder why they’re sick and in pain for long periods of time.” (6:28 | Dr. St. Onge)
• “When people tell me, ‘I can’t afford to come and see you,’ but they live in America, they have a thousand-dollar cell phone in their pocket, they have a brand new car, they went to college—they didn’t pay cash for that. You can. If your car broke down and you needed a new transmission, what would you do?” (12:06 | Dr. St. Onge)
• “If you show me your calendar, I’ll show you your priorities.” (18:49 | Dr. St. Onge)
• “There are all the excuses but really, when it comes down to it, you just haven’t felt enough pain, yet, whether it’s physical pain or inconvenience pain, to actually overcome the pain of making a change and prioritizing.” (27:53 | Dr. St. Onge)
• “Never let how you feel dictate what you do because once you start moving your body, the way you feel changes. If I only worked out when I felt like it, I would never work out.” (38:43 | Dr. St. Onge) 
Links
Connect with Dr. Roger St. Onge:
Instagram: https://www.instagram.com/doc.rog/
 
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Connect with Physio Room:
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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/
 
 
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105. Using Palmar Cooling to Improve Performance | AVA Cooling Technology (Part 2)

“Controlling temperature is something that is overlooked and undervalued in sports and just in life,” explains Dr. Kyle Sela, physical therapist, strength coach and founder of AVA Cooling Technology, who returns to The Code to talk more about the many benefits of palmar cooling. Thermoregulation is the body’s way of preventing heat-related injury. The hypothalamus sends local signals to the muscles in the form of fatigue, as well as systemic signals of adaptation and behavior modification to get us to stop moving. When the glabrous skin of the hands, feet and face, come in contact with a source of cooling such as the AVA anti-fatigue bar, the network of cells underneath to generously dump heat, allowing for, even encouraging, a longer workout at a maintained intensity. 
This means performance-enhancing capabilities for athletes of all levels, as well as health benefits for a number of issues. Athletes get in more sets, more reps within those sets and experience faster recovery time. This Dr. Sela describes watching a young woman use the bar to counteract heat stroke while his own sons have used them to quell a fever. By making exercise more comfortable and therefore more appealing, palmar cooling through AVA technology can be an effective tool in fighting the ongoing problem of obesity. 
In this episode, Dr. Sela and Dr. Fix discuss recent research related to palmar cooling, and how to judiciously evaluate a study to best inform yourself. Join the conversation to learn more about how this veteran-owned business can help you on your own fitness journey.
 
Quotes
• “As a coach, as a dad, as a strength coach, this is a tool that I constantly see people–once you say, ‘Hey, just hold onto it’---they get a sigh of relief.” (20:37 | Dr. Sela)
• “This is one of those things that can actually help people, from a performance standpoint but maybe even from a safety standpoint.” (21:45 | Dr. Sela) 
• “People hear ‘human performance’ and people think ‘elite athlete’ or someone who’s just a hard charger, a fitness fanatic. But the research has shown, temperature is an issue for all of us. So, whether you’re super fit or not fit at all, this is one of those limiting factors.” (27:28 | Dr. Sela)
• “A lot of recovery is targeted to post workout. ‘What can I do after my workout? What can I do tonight so that I perform better tomorrow?’ And what we’re talking about is, ‘What can I do in that 90 seconds between sets, between my work intervals, what can I do now, so that at my next interval, I’m starting from a more recovered state?’ I’m not starting from such a stressed position, that interval is going to be better.” (33:36 | Dr. Sela)
• “Palmar cooling is not going to make you stronger, it’s not going to allow you to put more weight on the bench, and all of a sudden bench more than you had the week before. It’s going to allow you to do more sets at the hard training volume that you have programmed than if you didn’t do it.” (46:13 | Dr. Sela)
• “We are, at the brain level, sensing temperature changes and making motivational changes to self-preserve.” (1:00:55 | Dr. Sela)
Links
Connect with Dr. Kyle Sela:
Website: www.avacooling.com
 
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Connect with Physio Room:
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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/
 
 
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104. Exercises to Avoid for People 50 and Older

We are busting myths for fitness over 50 in this episode! Dr. Andrew Fix disputes claims against exercises like pull-ups, push-ups, squats, and deadlifts being unsafe or inappropriate as we age. In fact, Dr. Fix advocates for exercise to combat muscle loss and keep up physical function in later years. He stresses the value of multi-joint movements and lifting heavy weights, essential for preserving strength and resilience. With proper technique and progression, Dr. Fix argues that these exercises are highly beneficial for older adults.
All of us need to critically evaluate fitness advice and make informed, evidence-based decisions about fitness routines. Functional movements and strength training contribute to longevity and well-being.
If you are interested in learning more about a fitness program that is right for you, connect with PhysioRoom for in-person one-on-one training, group training or remote coaching!
 
Quotes:
• “People just don't understand how big of a blessing it is to be able to exercise and the profound positive impact that exercise and training and movement can have on our lives.” (1:58 | Dr. Andrew Fix)
• “When we turn 30 years old, every year for the rest of our life, we're gradually losing muscle.” (6:32 | Dr. Andrew Fix)
• “We need to be able to maintain muscle mass on our frame so that we can stay lean, burn calories, and continue to be super active into the later years of our lives.” (6:49 | Dr. Andrew Fix) 
• “I just want to challenge you and encourage you to be skeptical and just really think deeply about the things that you're seeing out there. And if you really think about it, does it make sense?” (25:40 | Dr. Andrew Fix)
 
Links
https://journals.sagepub.com/doi/10.1177/10998004221120945
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892859/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/
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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/
 
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103. Keep the Adventure Alive - Managing Arthritis | Dr. Alyssa Kuhn

Think arthritis means the end of an active life? Think again! In this episode, Dr. Andrew Fix is joined by Dr. Alyssa Kuhn, a physical therapist specializing in osteoarthritis. Dr. Kuhn, founder of Keep the Adventure Alive, sheds light on common misconceptions about arthritis and shares valuable insights into its effective management.
Dr. Kuhn's expertise in osteoarthritis stems from her observations in home care physical therapy, where she noticed a widespread belief that surgery was the only solution for arthritis. She emphasizes that arthritis, specifically osteoarthritis, is more than just joint pain and stiffness and that diagnosis should consider more than just x-rays or MRIs. 
The episode explores the significant impact of language on the mindset and treatment outcomes for people with arthritis. Dr. Kuhn encourages individuals to seek out accurate information and take an active role in managing their condition.
Dr. Fix and Dr. Kuhn delve into the importance of lifestyle factors in controlling arthritis. They discuss the effectiveness of targeted exercises, including single-leg strength and power training, and the benefits of varied exercise routines for the body's adaptation and health. The conversation also covers the roles of nutrition, sleep, and mindset in arthritis management. Dr. Kuhn advises focusing on whole, natural foods and limiting processed sugars, and highlights the importance of being well-informed about arthritis for making empowered health decisions.
This episode is a must-listen for anyone looking to understand arthritis better and learn practical ways to manage and prevent the condition. It emphasizes a holistic approach, blending movement, nutrition, sleep, and a positive mindset, to not only manage arthritis but also promote overall health and well-being.
 
Quotes:
• “You can absolutely prevent the progression of the condition, which is another myth that a lot of people don't understand. This idea of bone on bone is one of those things that can send people down a black hole of symptoms. And it can send people down a black hole of thoughts. Like, okay, it basically insinuates there's nothing you can do. And a lot of times, unfortunately, healthcare providers, healthcare professionals are further cementing this idea.” (12:18 | Dr. Alyssa Kuhn)
• “Your body needs to move in different ways. You have to incorporate moving sideways, moving backwards, moving in different directions to challenge muscles differently. Your joints need support on all sides.” (34:05 | Dr. Alyssa Kuhn) 
• “If you're not making progress with pain relief, it's looking at four basic things. There are more but these are probably four of the main ones. Food is one of them and what you're regularly eating. Movement is another and we've talked about that extensively. Sleep is the third one. And really just your overall mindset, we can kind of encompass that with the stress or anxiety that you're experiencing. It really just comes down to your thoughts and just your mental headspace.” (41:51 | Dr. Alyssa Kuhn)
Links
Connect with Dr. Alyssa Kuhn:
Website: https://keeptheadventurealive.com/jumpstart 
Instagram: https://www.instagram.com/adventurealive/ 
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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/
 
 
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102. Your Next Posture is Your Best Posture | Movemate

Feeling the aches of sitting too long at your desk? In this episode of The Code, Dr. Andrew Fix from Denver's Physio Room invites Sohail and Ali from Movemate to discuss an innovative solution to the sedentary lifestyle many face in today's work environment. This Canadian duo is breaking new ground with their active standing board, aimed at encouraging movement and enhancing well-being during the workday.
Sohail's path to MoveMate began with a personal challenge – a hip injury sustained while playing soccer, which led to a revelation about the importance of staying active, particularly in stationary work settings. Ali, with his expertise in product design, initially created the MoveMate board as a thesis project. After experiencing its benefits first-hand, Sohail joined forces with Ali to refine and share this unique approach to workplace wellness.
The MoveMate board stands out with its unique design, allowing for independent foot movement and active engagement of the ankles. This feature not only promotes a fluid movement pattern but also makes the board accessible and beneficial for a broad user base. More than just easing physical pain, the board has been found to enhance users' focus and energy levels. But it's not just about physical health; incorporating regular movement into the workday can positively impact various aspects of well-being, including mental health.
 
Quotes:
• “Lack of movement is a massive problem. And we've all heard the saying, if you don't use it, you lose it. But there's not really anything that that is more true for than the strength and mobility and movement of our body, right? If you don't move your joints, if you don't lengthen and strengthen and challenge your muscles, you will lose access to the motion. You will lose capability of doing the things from a strength standpoint, picking things up, moving things, carrying things that you once remember yourself being able to do.” (18:17 | Andrew Fix)
• “We're just trying to make movement habitual, make it seamless, make it accessible.” (24:49 | Sohail Shariff) 
• “It's way more comfortable to be on the board than to be off the board. You're flowing, you're moving and it's fun.” (51:07 | Ali Mapara) 
 
Links
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
 
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988 
10% off
 
HYDRAGUN

https://bit.ly/43rAtnX
 
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
 
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
 
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
 
Revogreen
https://revogreen.co/drandrewfix
 
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/
 
Connect with Movemate:
Website: www.letsmovemate.com
Instagram: www.instagram.com/lestmovemate 
Ali Email: ali@letsmovemate.com
Sohail Email: sohail@letsmovemate.com
 
Podcast production and show notes provided by HiveCast.fm

101. Are Deep Squats Bad for Your Knees?

Think deep squats are a no-go for your knees? Think again! In this episode of The Code, Dr. Andrew Fix takes on the controversial debate surrounding deep squats and their impact on knee health. He dismantles the widespread notion that deep squats are detrimental, backing his stance with solid research findings.
Dr. Fix argues that not only are deep squats safe, but they actually serve as a safeguard against injuries and issues in the lower extremities. He tackles the myth head-on, clarifying that deep squatting doesn't heighten the risk of damage to passive tissues like ligaments and the meniscus. Instead, this practice plays a crucial role in strengthening these structures, promoting robust ligaments.
Further challenging conventional wisdom, Dr. Fix addresses the misconception that one's knees should never surpass the toes while squatting. He explains that while this restriction might lessen stress on the knees, it inadvertently ramps up the load on the hips and lower back, leading to unwanted strain in these areas.
Dr. Fix advocates for squatting through a full range of motion, allowing the knees to travel past the toes, to harness the benefits of bolstered cartilage and ligaments. This approach, he suggests, not only enhances immediate strength but also contributes to long-term joint functionality and health.
For those who've been cautioned against deep squats or advised to limit knee movement, this episode is an eye-opener. Discover the real story behind deep squats and how they can be a valuable addition to your wellness toolkit.Quotes:
• “Are deep squats safe? Yes. Squatting deeply is safe. And in fact, it is protective against injuries and problems with the lower extremity.” (6:16 | Dr. Andrew Fix) 
• “People that were squatting often 10 training sessions per week, people that are pushing their bodies did not experience higher rates of injury. In fact, they had lower rates of injury than individuals that were playing basketball, running track and field, or doing gymnastics.” (11:04 | Dr. Andrew Fix)
• “The more that we keep ourselves strong, the more functional we're going to be into the later years of our lives.” (14:42 | Dr. Andrew Fix)
 
Links
Research Article: https://pubmed.ncbi.nlm.nih.gov/23821469/
Squat Technique: https://www.youtube.com/watch?v=TkIwzumjgGA&t=49s&pp=ygUYcHJvcGVyIHNxdWF0IHBoeXNpbyByb29t
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15      
15% off the price!
 
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988 
10% off
 
HYDRAGUN

https://bit.ly/43rAtnX
 
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
 
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
 
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
 
Revogreen
https://revogreen.co/drandrewfix
 
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