The Code: A Guide to Health and Human Performance

131. Building a Buffer for Your Back | Shaun Cook

Deadlifts, often misunderstood and feared, are essential for building a resilient body and preventing spine injuries with proper technique and balanced training. This week, Shaun Cook, a seasoned personal trainer and owner of Crucible Strength, joins Dr. Andrew Fix to discuss the critical role of deadlifts in strengthening the back and spine, debunking common myths and misconceptions.
 
Dr. Fix and Shaun clarify that deadlifts and squats serve different purposes: deadlifts focus on lifting weight from the ground with hip dominance, while squats involve more knee and hip flexion. Proper form and gradual progression in deadlifting are crucial to avoid injury, as injuries typically result from improper loading or technique.
 
The episode highlights how deadlifting can improve back pain and spinal health, even in chronic conditions, providing an active rehabilitation alternative to the typical “rest and anti-inflammatories” approach. Additionally, deadlifting builds a buffer of strength, enhancing physical resilience and confidence for everyday activities.
 
For those new to deadlifting or hesitant due to past injuries, Shaun offers practical advice on starting with kettlebells or trap bars and focusing on variations like the Romanian deadlift to build foundational strength gradually. Whether you’re experienced or new to lifting, this episode of The Code provides valuable insights to safely and effectively incorporate deadlifts into your fitness routine.
 
Quotes
“I always joke around that the deadlift is simply the art of lifting heavy shit off the floor. And it doesn’t have to be heavy; it’s relative. But it is the delineation between the squat and the deadlift.” (04:25 | Shaun Cook)
“There is an ignorance surrounding the deadlift and that movement among health professionals who don’t do those movements themselves or don’t understand the biomechanics of exactly what the movement is, what it trains, and how, essentially, one can bulletproof their spine from external loads in daily life by training it properly.” (09:12 | Shaun Cook)
“We have a lot of science, but the human body is so complex that there is a myriad of trial and error with some of this. People often drop off the wagon because they hold so tightly to what’s happening in the moment and not the long term. And that sounds like most of life, right? Because we’re all about instant gratification. So, I just want to tell anyone who’s listening and going through that, there’s going to be a period we call ‘the suck.’ If it’s an acceptable level of pain, it doesn’t mean you’re not improving—you could absolutely be improving. It’s just how this process works.” (26:50 | Shaun Cook)
“What we do in training is stay strict and adhere to form. The more you do that, the more you create a buffer so that when you do go off script in real life, you have this built-in capacity. If things go wrong a little bit, there’s now a margin of error you can handle without breaking.” (43:45 | Shaun Cook) 
 
Connect with Shaun Cook:
https://www.instagram.com/crucible_strength/
https://pubmed.ncbi.nlm.nih.gov/29971708/
https://www.tandfonline.com/doi/abs/10.3109/14038196.2012.674973
https://www.jospt.org/doi/10.2519/jospt.2015.5021#:~:text=the%20lumbopelvic%20region.-,Results,001
 
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Facebook | https://www.facebook.com/physioroomco
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Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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130. Do the Right Thing Even When No One is Watching

“I encourage you to take a good hard look in the mirror each morning when you wake up and just ask yourself, is that the type of person that I want to be? Am I the type of person that will only do right in certain situations if I know somebody is going to catch me in the act, if I know somebody is going to be watching me?” advises Dr. Andrew Fix, emphasizing integrity and character.
 
In this episode, Dr. Fix discusses integrity, accountability, and setting a good example. He shares a personal story about witnessing an able-bodied man improperly park in a handicap spot to illustrate the broader implications of our actions. He stresses that integrity means doing the right thing even when no one is watching, and accountability involves adhering to rules and laws, reflecting our true character. Dr. Fix urges us to act with integrity and accountability, as our behavior sets a precedent for others.
 
Quotes
“We are always on stage, especially if you’re in a leadership position, a parent, a coach, or a medical provider, people are always watching and you are always on stage. It’s always a performance and you have to be performing to the best of your abilities whenever possible because other people are going to notice.” (07:52 | Dr. Andrew Fix)
“People are always watching you and whether you like it or not, you’re going to be judged by your actions. And I’m a big believer, as many of you probably are too, that actions speak louder than words.” (10:36 | Dr. Andrew Fix)
“Whether or not you think that the rule or the law is the way that it should be, we still need to respect the law, right? Rules are there for a reason so that the people who actually need it, need those spaces, and have them available when the time comes that they need to use it.” (11:41 | Dr. Andrew Fix)
“Remember that you’re always on stage and it doesn’t matter who’s watching or who’s not watching. We should be doing the right thing. We want to be people that are known to have great integrity, great character. You should do the right thing whether or not somebody is watching you.” (12:08 | Dr. Andrew Fix)
 
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Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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129. Take Your Health Into Your Own Hands | Dr. Nick - The Fittest Doc

“If you can measure it, you can improve it,” says Dr. Nick Nwabueze, stressing the importance of quantifying visceral fat for better health and longevity. He recommends using DEXA scans and MRIs to track and reduce visceral fat, a key factor in metabolic dysfunction.
 
Dr. Nick, with a background in mechanical engineering and CrossFit, joins Dr. Andrew Fix to discuss the increase in obesity and metabolic issues starting at younger ages due to our “obesogenic environment.” They highlight the significance of community and the impact of one’s “tribe” on health behaviors, emphasizing the need for supportive environments.
 
This episode explores the medical system’s struggles with chronic diseases and provides practical advice on combating negative cultural influences through conscious, health-focused decisions. Dr. Nick emphasizes the importance of daily habits and small, consistent changes for long-term metabolic health and well-being.
Quotes
“Did you know that Colorado is one of four states in the United States where the obesity rate is between 20% to 25%? Everywhere else in the country, the rate is trending upwards of 30% to 40%. By 2030, the projected outlook is even worse. It’s pretty disheartening and depressing, but I think it should also inspire us to keep doing what we’re doing.” (16:43 | Dr. Nick Nwabueze)
“Visceral fat is adversarial to your metabolic health. That is a detriment to your metabolic health. What is a huge benefit to your metabolic health? Putting on muscle mass, putting on lean mass.” (01:03:49 | Dr. Nick Nwabueze) 
“We have to be the ones driving the bus regarding where we are going with our health. We can’t expect somebody else to do it for us. But what we can do is find a tribe or a group of people rowing in the same direction, who will help us get to our desired destination. We all need that. Community is so important for every human being. Having people we can turn to and rely on, whether for accountability or camaraderie, is essential.” (01:10:17 | Dr. Andrew Fix)
 
Links
Connect with Dr. Nick Nwabueze:
https://www.instagram.com/thefittestdoc/
https://www.thefittestyou.org/
https://www.thefittestyou.org/the-tribe
 
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128. Find Your Entry Point to Change Your Life

“Our world continues to get more and more unfit,” says Dr. Andrew Fix, highlighting the rise in obesity, type two diabetes, and high blood pressure—conditions preventable through a healthy lifestyle. In this episode, Dr. Fix emphasizes finding accessible entry points for physical activity, such as the growing popularity of pickleball. He explains how these activities can help people begin their fitness journey and improve their overall health.
 
Dr. Fix stresses the importance of meeting individuals where they are in their fitness journey, sharing examples from physical therapy and referencing a 2020 study that shows the benefits of minimal high-intensity exercise for older adults. The goal is to provide accessible starting points that can lead to more intense activities over time, promoting fitness and longevity without lowering standards.
 
This episode encourages listeners to find their own entry points into physical activity, even in small amounts, and highlights the value of coaches in developing sustainable fitness routines for long-term wellness. Tune into The Code for an insightful discussion on how to start your fitness journey with the right entry points and achieve lasting health benefits.
 
Quotes
“Our world continues to get more and more unfit. The rates of adult and childhood obesity, type 2 diabetes, high blood pressure—things that we can mostly prevent through a healthy lifestyle, proper sleep, nutrition, and exercise—continue to go up. So, we have to find lower and lower physical fitness entry points for people to find success, happiness, and enjoyment in these healthier lifestyle activities, especially in exercise. And we need to meet people where they’re at.” (04:09 | Dr. Andrew Fix) 
“When you think about somebody who says, ‘I don’t have time to exercise,’ or ‘I don’t have the motivation,’ or ‘I don’t want to exercise,’ or ‘I don’t have the equipment,’ and ‘I just don’t know what to do,’ we can often find, with the help of a provider or a great coach, an entry point for almost anybody. That’s what we need to do, and I think one of the biggest reasons coaches are so valuable is that they can help you or anyone when you don’t know where to begin.” (10:01 | Dr. Andrew Fix)
I hope you’re as excited as I am about the fact that we have studies out there that show the benefits of exercise, even if it’s literally one minute a week, and how beneficial that can be in improving some of these results for people. These things correlate to reducing your risk of falls, reducing your risk of dying earlier than we need to, reducing your risk of not being able to live an active life, and decreasing things like diabetes and high blood pressure by working on our cardiovascular health.” (12:21 | Dr. Andrew Fix)
 
LinksStudy: Effects of sprint Interval training https://pubmed.ncbi.nlm.nih.gov/31936725/
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127. Protein, Creatine & Consistency for Longevity: A Deep Dive into Fitness Science | Dr. Jim Stoppani

Want to enhance health, performance, and longevity? Creatine supplementation may be a resource to support your goals. In this episode, Dr. Andrew Fix and fitness expert Dr. Jim Stoppani explore this supplement and discuss practical strategies for optimizing health and human performance.
 
Dr. Stoppani shares his insights on the importance of consistent training and introduces his “30-60 rule” to keep metabolism active. He emphasizes strength training’s role in preventing age-related muscle loss and highlights the superiority of strength training over cardio for fat loss.
 
The conversation also covers the importance of adequate protein intake, especially for older adults, and dispels myths about high protein diets. Dr. Stoppani explains how creatine supports not just muscle growth, but also cognitive performance and mental health.
 
Join Dr. Fix and Dr. Stoppani on The Code for practical advice on training, supplementation, and strategies to enhance health and longevity.
 
Quotes
• “I compare the workout to being an athlete. And again, you may not be a competitive athlete, but you’re an athlete of life, right? Now it’s going to make you look better. You’re going to be stronger, faster. You’re going to have more endurance, which is wonderful. But it doesn't mean now that you’ve achieved that hour of work, even if it’s an hour and a half that the rest of the day, you can sit on the train or in your car, go home, and sit and watch TV. You have to be active even if you get your workout in.” (17:21 | Dr. Jim Stoppani)
• “We’re now realizing that science is showing that strength training is so critical for longevity. Because what happens as we age? We get sarcopenia. We start losing muscle mass. That’s when our quality of life starts to go downhill. You’re getting frail, you’re getting weak. And the only way to prevent that is with strength training.” (22:25 | Dr. Jim Stoppani) 
• “We need to stop thinking of creatine as this muscle builder. It’s one of the most critical energy molecules that almost every cell in the body is going to use, particularly the nervous system, not just the muscle cells.” (38:07 | Dr. Jim Stoppani) 
• “I think everybody should consider protein and creatine, but before you start worrying about getting beta alanine for performance or EGCG for health, what does your diet look like? You can’t out-supplement a poor diet. Your diet is the foundation, and supplements are just additions to support it. The diet needs to be solid. You need to make sure you’re getting enough protein, quality healthy fats, and quality carbs and fiber. Then, worry about the supplementation.” (01:00:24 | Dr. Jim Stoppani)
 
Links
Connect with Dr. Jim Stoppani:
https://www.instagram.com/jimstoppani/
https://www.instagram.com/jymsupps/
https://www.jimstoppani.com/?v=2
https://jymsupplementscience.com/
 
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126. Going Against the Grain to Eliminate Foot Pain

Think of your shoes as the foundation for your body’s performance. In this episode, Dr. Andrew Fix delves into the critical role of proper footwear in maintaining foot health and overall performance. Broadcasting from his Nissan Pathfinder, Dr. Fix compares the functionality of his vehicle to the importance of choosing the right shoes for safe and efficient movement.
 
Dr. Fix highlights how modern shoes, particularly dress shoes, often have narrow toe boxes that force toes into unnatural positions, leading to common foot issues like plantar fasciitis and bunions. He praises brands like Xero Shoes, Altra, Topo Athletic, and Vivoarbefoot for their wider toe boxes, which allow for natural foot mechanics and better overall foot health.
 
Drawing from observations of his son Aiden’s naturally wide toes, Dr. Fix challenges conventional uses of orthotics and emphasizes the importance of shoes that let toes splay naturally. He shares success stories of clients who transitioned to these types of shoes and saw significant improvements.
 
Tune into this episode of The Code to discover how the right footwear can transform your foot health and enhance your overall performance.
 
Quotes
• “Shoe companies make shoes with a lot of cushion. They narrow towards the front and we start to develop foot issues. Two of the most common—plantar fasciitis and bunions—are so preventable. They’re so preventable if we just don't put ourselves in the environment that breeds that situation.” (05:25 | Dr. Andrew Fix)
• “We were born with a mechanism in the foot where we have a nice strong arch that is intended to resist the forces of the activity we’re doing.” (06:44 | Dr. Andrew Fix)
• “You need to rehab and prehab the foot. You need to work on toe strength. You need to work on foot mobility. You need to get yourself out of that shoe so your foot can splay. You need to mobilize those joints to get them loosened back up after being crammed in that narrow shoe. But a wider toe box shoe for normal daily life, for running, to me is just simply non-negotiable.” (14:50  | Dr. Andrew Fix)
• “I want to help everyone get their feet stronger. I want to help everyone get their foot out of the crappy shoes that are out there, support some of these brands that are out there trying to change the narrative, and help us just live a more functional foot approach.” (19:26 | Dr. Andrew Fix) 
 
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https://www.topoathletic.com/
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125. Scalar Light - The Power of Positive Energy | Tom Paladino

“We’re in a sea of scalar light, scalar energy, we just don’t realize it,” says today’s guest Tom Paladino, describing the infinite, non-physical, intelligent energy created by the stars. Inspired by Nikola Tesla, Tom, a holistic medical expert, uses this energy for healing with an instrument based on the inventions of electrical engineer Dr. Thomas Hieronymus. Everything, including diseases and injuries, has an energetic signature. Tom uses this instrument to access a client's energy fields and aura, and upon detecting these signatures, he negates them.
 
This method, which goes beyond Newtonian physics to work at the informational level, has significant implications for healing and healthcare. Light, Tom explains, is the fundamental concept that unites all mankind. Given that our thoughts are scalar energy, he and host Dr. Andrew Fix discuss the power of positive thinking.
 
In this episode of The Code, Tom shares anecdotes of how he and his clients have been healed through this method. At the end of the episode, he also offers listeners details on how to access a free trial of his work.
 
Quotes
• “Scalar energy is intelligent. Scalar energy transcends time and space; it’s non-physical. It can perform a function. So what is thinking? Thinking is a scalar wave. Cognition is created by a scalar wave.” (5:50 | Tom Paladino) 
• “This is a new branch of physics, and eventually will be a new branch of healing, of what I would consider human health, once we accept the fact that we can access a person’s energy field separate from their biological being.” (11:31 | Tom Paladino)
• “Now, you cannot explain that from a biological level. This is not Newtonian science, this is a new branch of physics in which a force field of a microbe can be matched up to a person’s force field and those two force fields can communicate and cancel one another out. To me, that’s quite profound. That is, if you will, the information system that we’re looking for.” (13:43 | Tom Paladino) 
• “I think it all goes back to this: this is the intelligence from the stars. You have to start with some type of instructions. What instructs molecules? The stars. Which stands to reason, if the stars are essentially infinite, there are billions of galaxies, and scalar energy floods the universe, then those instructions can instruct all of the molecules in the universe.”(40:31 | Tom Paladino) 
 
Links
Connect with Tom Paladino:
Website - https://www.scalarlight.com/
Free 15 Day Scalar Light Trial - https://www.scalarlight.com/free-trials
YouTube - https://www.youtube.com/user/TomPaladinoScalar
Facebook - https://www.facebook.com/experiencescalar/
Instagram - https://www.instagram.com/scalarlight/
 
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124. Lower Back Pain Affects Almost All of Us - So What Do We Do?

“Back pain is a lifestyle problem, not a medical problem,” declares Dr. Andrew Fix. In this episode, he discusses lower back pain and how it is a common issue affecting 88% of Americans at some point in their lives. As the leading cause of work disability, it results in an annual expenditure of $50 billion on pharmaceuticals. Dr. Fix challenges the conventional reliance on imaging and injections for pain management, arguing that these methods contradict established guidelines and real efficacy.
 
The complex terminology and standard treatments for back pain not only fail to address the underlying issues but also psychologically impact patients. This fear leads to avoidance of the very movements that could alleviate their pain, maintain their activity levels, and build the strength necessary to prevent future injuries.
 
Dr. Fix emphasizes the importance of timing in tackling back pain. He outlines proactive lifestyle changes that can strengthen the back and preempt injury, offering listeners practical steps to take control of their health and mitigate the risks associated with lower back pain.
 
Quotes
• “What tends to happen, like a staircase, is we see people’s activity level continue to decline, then it plateaus, then they have back pain again and it declines some more, then it plateaus. And over the course of their life we see their activity level continue to step down in a staircase kind of fashion and people are gradually doing less and less and less activity over the course of their life.” (3:17 | Dr. Andrew Fix)
• “Most people don’t need injections in their backs. Most people don’t need prescription opioid pain medications. What most people need, quite frankly, is to be taught how to move correctly.” (13:33 | Dr. Andrew Fix) 
• “Back pain is a lifestyle problem, not a medical problem…We are not strong enough, not mobile enough, not fit enough to withstand the demands we are putting on our spines.” (15:39 | Dr. Andrew Fix)
 
Links
https://pubmed.ncbi.nlm.nih.gov/29971708/
https://pubmed.ncbi.nlm.nih.gov/34580864/
https://pubmed.ncbi.nlm.nih.gov/25559899/
 
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Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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123. Moving from Awareness to Action | Tiffany Cellura

“Most people are lying to themselves about themselves,” says Tiffany Cellura, a leadership development coach and consultant. While many people have awareness of their “competency” aspects, their task-based talents, the vast majority of people aren’t truly aware of their character aspects—both good and bad. On today’s episode of The Code, Tiffany explains how she uses Enneagram, a personality assessment tool that categorizes people in groups from 1-9, to help teams and individuals address their personal weaknesses and hone in on their strengths in order to maximize their superpowers. 
 
Of course, she isn’t here to change anyone and emphasizes the need for self-compassion during this process. This is also where a work teammate, a family member or close friend can help you answer the Enneagram questions honestly, since those around us often know us better than we know ourselves. She discusses the value of feedback, also offers a series of mindfulness exercises that can be used as interrupts during stressful meetings or conversations. 
 
Join this episode of The Code to learn more about each personality type and how you can use Enneagram to tap into the best version of yourself. 
 
Quotes
• “Some people don’t want to peek behind the curtain. It’s scary back there, or it can be…Another reason I see a lot is social conditioning.  (12:12 | Tiffany Cellura)
• “I see a lot with men, in particular, it’s like, ‘I don’t want to go there. It’s fine, I can handle all the issues on my own.’ And I teach a lot about vulnerability as well, so that ties into it too. There’s a level of vulnerability to peeking behind that curtain.” (12:44 | Tiffany Cellura) 
• “Ask your friends and family how they perceive you. I even have my clients do that if they’re really struggling with finding a type. People are going to see you sometimes more clearly than you can see yourself. Your spouse. Your boss. Your best friend of 20 years. Say, ‘Which one of these really sounds like me?’ And they can usually pin it right on the nose, whether you like it or not.” (29:34 | Tiffany Cellura)
 
Links
Connect with Tiffany Cellura:Website: tiffanycelluracoaching.com
Instagram: https://www.instagram.com/tiffanycelluracoaching/
 
SideKick Tool:
https://bit.ly/4a6CqJS
 
Movemate:
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LMNT:

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RAD Roller:
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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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122. You Can't Stretch Your Problems Away

“Where did this concept come from, that in order to fix our pain, we just need to stretch more?” asks host Dr. Andrew Fix on this episode of The Code, after assessing a number of runners ahead of a major racing day in Colorado. Many athletes who experience joint pain mistakenly think that their problem is a lack of range of motion or tissue mobility—when actually, when they are assessed, they have quite a wide range of mobility, even on the joint experiencing pain. More often than not, Dr. Fix argues, the issue is a lack of strength and control in that joint. 
 
He breaks down the mechanics of movement when playing sports—particularly long distance running—and what leads to the pain we experience even when we stretch, or apply external applications like tape and braces. He explains why increasing our movement habits is important but ultimately won’t home in on the pain, and what you actually need to do to get to the root of the problem. 
 
Humans have evolved to be active on our feet. After this episode, you’ll understand better how to keep moving forward free from pain. 
 
Quotes
• “Let’s not just tape your knee, because what we know is, KT tape or rock tape any one of these external things—a knee brace for example—they don’t fix the problem. They can temporarily change symptoms and give you some sensory input.” (2:18 | Dr. Andrew Fix)
• “In almost every single one of them, on the same side that they had knee pain, we saw either a lack of control or strength in their hip. We had them balance on one foot, it’s really hard. We tested their hip motion, I think a few of them actually had more motion on their “affected” side, the side where they had knee pain. But when we tested their strength, boy, was it lacking. Boy, was it less on the side that they had the knee pain.” (7:08 | Dr. Andrew Fix) 
• “It does not take a lot of ‘mobility’ or I should say ‘range of motion’ to go through and do these activities. We have to demonstrate great control and great stability in these small ranges of motion, especially in an activity like running because there’s impact involved.” (9:21 | Dr. Andrew Fix)
• “If you’re lacking mobility and you’re starting to have symptoms, stretching might be appropriate for you, but you have to do some sort of assessment, some sort of a screening process and look at things and figure out what the actual deficits at play here, the limitations in my body or my training that could be responsible for these symptoms.” (11:50 | Dr. Andrew Fix)
Links
https://andrew7ng.podbean.com/e/93-mobility-vs-stiffness-striking-the-perfect-balance/
 
SideKick Tool:
https://bit.ly/4a6CqJS
 
Movemate:
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Promo Code: DRA15
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Coupon Code: drandrewfix
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LMNT:

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RAD Roller:
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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