The Code: A Guide to Health and Human Performance

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) 
 
Links
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https://www.topoathletic.com/
https://www.vivobarefoot.com/us/
 
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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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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)
 
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Instagram: https://www.instagram.com/tiffanycelluracoaching/
 
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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/
 
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121. Stop Shoulding Yourself | Dr. Tim Zittle

“We’re going from a standpoint of structure and pain to more function and dysfunction, which is already a huge leap forward when it comes to chiropractic and really all healthcare,” says Dr. Tim Zittle, chiropractor and founder of TreeHive, which offers nervous system-based chiropractics. Having worked in both physical therapy and chiropractics, two worlds which were long at odds with each other, he draws from both to offer clients a more comprehensive and faster way to heal. On today’s episode of The Code, he talks to host Dr. Andrew Fix about moving away from the “caveman” method of merely popping bones back into place and instead treating the whole body and allowing it to work with its own systems rather than against them.
 
Stress is the greatest threat to our health, Dr. Tim says. He and Dr. Andrew discuss the benefits of cold exposure, laughter, meditation and pure silence. When we “should” ourselves, Dr. Tim explains, we find ourselves falling short of an ideal blueprint, and he explains how to change your mindset without settling for less than you deserve. 
 
Join the discussion to hear Dr. Tim reveal the two elements every human needs in life  to thrive—and that also inspired the name TreeHive—and the power of proper communication to change the world.
 
Quotes
• “A computer needs parts…it needs power or electricity, and it needs information—it needs an operating system. And when we look at the human body, it needs those same three things: parts, it needs power and fuel, and it needs information. And what we’re really good at in our current healthcare society is we’re really good at parts.” (11:49 | Dr. Tim Zittle)
• “It showed me how much of the body compensates for the real issue. And so often we’re going straight to these points of compensation, where we can feel the most pain and we’re trying to cover up the issue without seeing this is the chain reaction, and if we just went and fixed the source, that chain reaction will fix itself and will go away when it doesn’t need to be there anymore.” (17:56 | Dr. Tim Zittle) 
• “We’ve really lost the art of being able to sit in silence and just appreciate the silence and the moment for what it is.” (35:52 | Dr. Tim Zittle)
• “Most often, when I hear someone use the word ‘should,’ it means there’s a difference between this blueprint of what they believe life needs to look like and what they’re actually experiencing.” (57:45 | Dr. Tim Zittle) 
 
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www.instagram.com/treehivechiro
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120. Live to Play Another Day

Unstructured play isn’t, and shouldn’t be, just for kids. “We need you, I want you, you need you to go play,” implores host Dr. Andrew Fix on today’s episode of The Code. When we’re little, he explains, we play freely, on a daily basis and, for the most part, without injury. As we get older, and start to play less, we begin to feel more stiff, more achy and less mobile as a result. In the United States, where rates of arthritis and obesity are particularly high, it’s important to start moving your body the way you did as a child. 
 
Dr. Fix recalls a recent trip he took with family, including his young niece and nephew, to the local park. The adults threw themselves into play along with the kids, and it demonstrated an important lesson about strength, coordination and longevity. 
 
Quotes
• “As adults, many times we stop playing, we stop doing the things we used to do as kids and then our bodies start to pay the price for that.” (1:28 | Dr. Andrew Fix)
• “Nothing takes me back to being a kid like throwing the football around. Throwing something. If I’m ever having a bad day, if I’m ever just wanting to clear my mind of things, if I can go outside and play catch with somebody, and throw a ball around, Oh my gosh. It is so therapeutic for me.” (3:18 | Dr. Andrew Fix)
• “All of us, for the most part, when we’re kids, we do all sorts of stuff. We play, we go do things, we build up an intense sweat, we do this day after day, after day, after day, we’re playing with our friends. And we’re not hurt, we don’t have injuries—we might fall and we might scuff our knee, we might actually hurt something. A kid could fall off the monkey bars and actually injure something—but what I mean is we don’t have these constant day-to-day aches and pains that many of us have now.” (6:04 | Dr. Andrew Fix) 
• “Many of us are much weaker now, relative to how big we are, than what we were as kids.” (6:48 | Dr. Andrew Fix)
 
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119. Run Like a Mother - How to Get Moving and Not Lose Your Family, Job, or Sanity

“Just keep going forward,” says Dimity Davis who, as co-founder of community platform Another Mother Runner and co-author of “Run Like a Mother,” helps women maintain their passion and commitment to running while balancing work and family life. On today’s episode of The Code she’ll talk to host Dr. Andrew Fix about how to carve time out for yourself even when you’re being pulled in many directions. The unpredictability of life with kids is a lot to adjust to for many runners who like the strictness and repetition of a running practice. She explains how to be strategic with your time, how to give yourself grace, and the unexpected places you can fit in a workout. 
 
Motherhood, Dimity says, can be very, very isolating. It’s important to have a “third place—“ somewhere other than home and work where you can experience camaraderie with women who are experiencing all of the same things you are. She discusses the importance of in-person meetings in an increasingly digitalized world. 
 
Ultimately, it’s about self-care and self-advocacy. Join today’s discussion to learn the one thing you can do at the start of each day to ensure the rest of the day is a success. 
 
Quotes
• “Women were coming at it wanting to beat depression—that’s a huge thing—wanting to lose baby weight, wanting to hang out with their friends…they had a sense of agency, that they were something besides a mom, or a worker, or a sister or a daughter, or whatever. They would say, ‘I’m a runner and that’s for me.’”  (12:46 | Dimity Davis) 
• “Running to me felt at that time that it was still the realm of really skinny guys in split shorts at the track who were doing their drills prior and just living and dying by running and not a suburban house mom who was loving her nine-minute miles.” (13:54 | Dimity Davis)
• “It’s really hard because endurance athletes and runners like the strict schedule, like the repetition, love the crispness of it all, and you throw a kid in the mix and nothing’s crisp anymore.’” (21:05 | Dimity Davis)
• “If you can start the day taking care of yourself… and what makes you feel good, the rest of the day is just a downhill coast. And if the rest of the day goes completely bonkers and you don’t get anything else done on your to-do list, you still feel good because you got that workout in.” (26:01 | Dimity Davis)
• “Be an advocate for yourself. Take what you need as far as time, try to bring that self-care in as much as you can, without disrupting everything, but don’t be a martyr.” (54:10 | Dimity Davis)
 
Links
Connect with Dimity Davis:
https://anothermotherrunner.com/
https://www.instagram.com/dimityontherun/
https://www.instagram.com/themotherrunner/
SideKick Tool:
https://bit.ly/4a6CqJS
 
Movemate:
Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
 
Flux Footwear
Coupon Code: drandrewfix
10% off

https://flux.rfrl.co/dyq8r
 
LMNT:

drinklmnt.com/physioroom
 
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

118: What to Do When You're Hurt

“You don’t want to take a chance with your health,” says Dr. Andrew Fix about the importance of getting pain checked out. Of course, the type of pain you are experiencing should determine what kind of care you seek out. On today’s episode of The Code, Dr. Fix will break down two types of pain: acute and insidious and explain where you should go, whom you should see, and how you should treat each. He’ll explain what each type of medical provider—primary, urgent care, and emergency care—does and does not do, and is not willing to do and why. 
 
Dr. Fix will also explain what not to do for your pain. Learn why the RICE method—Rest, Ice, Compression, Elevation—is outdated and detrimental. If you do choose to ice your pain, explain when and why you should use it, the mindset you should approach it with, as well as the importance of movement. 
 
Quotes
• “I would skip the line at the medical system and not worry about going to your primary care provider, going to urgent care, going to the emergency department and doing all these things for something that you’re probably going to get a more thorough assessment for by going to see a really good physical therapist, a really good chiropractor. If you have the ability, go to a specialist.” (5:26 | Dr. Andrew Fix)
• “You don’t want to take a chance with your health. I understand that stuff costs money, and I’m not telling you to be frivolous and just go get all the tests. But that’s why we have health insurance—or hopefully you do— for when  an actual situation happens that is emergent.” (11:00 | Dr. Andrew Fix)
• “For most things, the right track of treatment is not to rest it for a week and see if it gets better. Ice is almost never going to be the right course of treatment. That acronym RICE—Rest, Ice, Compress and Elevate—man, those things are outdated.” (13:44 | Dr. Andrew Fix) 
 
Links
SideKick Tool:
https://bit.ly/4a6CqJS
 
Movemate:
Award-Winning Active Standing Board
https://shorturl.at/egkA1
Promo Code: DRA15
15% off
 
Flux Footwear
Coupon Code: drandrewfix
10% off

https://flux.rfrl.co/dyq8r
 
LMNT:

drinklmnt.com/physioroom
 
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