The Code: A Guide to Health and Human Performance

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
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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

100. Healing Yourself from the Inside Out | Hally Brooke

Are you dealing with digestive issues, skin problems, or even autoimmune diseases? Well, it turns out that the key to solving these problems might lie in your gut. In this episode of "The Code," Dr. Andrew Fix interviews Hally Brooke, the founder and CEO of Live Nourished, a functional medicine and nutrition counseling organization. Hally shares her personal journey of overcoming gut health issues and explains how the gut is connected to everything from skin health to mental well-being.
Hally outlines a five-step gut healing protocol that includes removing problematic foods, repairing the gut lining, re-inoculating with good bacteria, rebalancing the gut, and eventually reintroducing certain foods. She emphasizes the importance of taking the time to heal and build resilience, rather than just treating symptoms.
 
Key Takeaways:
• Gut health is crucial for overall health and wellness, as the gut is connected to various bodily functions and systems.
• Symptoms of gut health issues can range from digestive problems like gas, bloating, and diarrhea to skin issues, respiratory problems, and even autoimmune diseases.
• Healing the gut requires a comprehensive approach, including removing problematic foods, repairing the gut lining, re-inoculating with beneficial bacteria, rebalancing the body, and reintroducing foods in a controlled manner.
• Food choices should be based on four categories: calories, information, medicine, and connection. Moderation is key, but certain foods like artificial sweeteners, food coloring, and seed oils should be avoided.
• The gut-brain connection is significant, with the gut being referred to as the "second brain." Gut health can impact mental health, and issues like anxiety and depression may be linked to gut imbalances.
 
Quotes:
• "Your gut is connected to absolutely everything. It's connected to your skin. It's connected to your mental health. It's connected to your physical health. It's, it's everything." - Hally Brooke (03:16)
• "If you have a symptom and it's weird, it's probably your gut." - Hally Brooke (25:52)
• "Food is the fastest way to heal yourself or the slowest way to kill yourself." - Hally Brooke (39:32) 
 
Links
Connect with Hally Brooke:
Website: www.livenourishedcoaching.com
Instagram www.instagram.com/livenourishedcoaching
Youtube: https://www.youtube.com/channel/UC-TnQzFJ8W1VkW_WXvGLzLQ
Linked in: https://www.linkedin.com/in/hally-brooke-nourished/
Take our wellness quiz: https://link.www.livenourishedcoaching.com/
Podcast 30-Day Gut Fix https://live-nourished.com/30-day-gut-fix-5925
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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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99. 2023 DEKA Fit World Championships Recap

Step into the adrenaline-filled world of the DEKA Fit World Championships with Dr. Andrew Fix as he recounts his experience in the DEKA Strong category, navigating a 10-station fitness challenge that tests functional movement. He brings to life the event’s vibrant atmosphere, where camaraderie and mutual encouragement among participants underscore the importance of a supportive fitness community.
Dr. Fix emphasizes the motivational boost that comes from having specific training goals, sharing how the anticipation and accomplishment felt at the event propelled him to push his limits. He advocates for the goal-setting and consistent progress tracking as vital tools for staying motivated and accountable in fitness endeavors.
Adding a personal touch, he discusses how fitness blends seamlessly into his travels, encouraging listeners to integrate activity into their own adventures. Dr. Fix also invites listeners to join the fitness journey, sharing his passion for helping others achieve their goals through PhysioRoom, his performance-based rehab facility.
 
Quotes:
• "There were so many people there, and you could just see the joy and the enthusiasm on their face, their family's faces, because they know they had accomplished something that they were working really hard towards." - Dr. Andrew Fix (15:49)
• "Your environment is stronger than your willpower." - Dr. Andrew Fix (21:23) 
• "When you have something that you're training for, when there's a goal out there, it is so much easier to push yourself." - Dr. Andrew Fix (21:47) 
 
Links:
Deka Fit: https://deka.fit/
 
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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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98. Does Your Money Match Your Mission? | Allie Beckmann

Should emotional well-being and personal values be aspects guiding sound financial decisions? This episode of The Code with Dr. Andrew Fix introduces Allie Beckmann, a financial advisor whose expertise lies in helping creative and service-based entrepreneurs navigate their financial landscapes. Allie delves into the emotional aspects of money management and its profound connection to overall life quality.
Throughout the discussion, Allie tackles the big financial questions her clients face, from retirement strategies to savvy spending. She underscores the need for financial literacy, suggesting resources for enhancing financial knowledge and skills.
A core piece of Allie’s philosophy is aligning spending with personal values. She advises a reflective approach, urging listeners to review their bank statements to see if their spending truly aligns with their core values, facilitating more purposeful financial choices.
Allie also stresses the importance of setting specific, achievable financial goals. She discusses reverse engineering these goals to create a practical and effective roadmap towards financial stability, making each financial decision a strategic step towards broader, value-driven objectives.
This episode offers a unique perspective on finance, intertwining emotional well-being with smart money management. Allie’s insights are a valuable resource for anyone aiming to integrate purpose and clarity into their financial planning.
Key Takeaways:
• Align your money with your values: Take a look at your spending and assess whether it reflects what is truly important to you. Make sure your financial decisions are in line with your values and goals.
• Start with specific and measurable goals: Set clear financial goals for yourself, whether they are short-term, mid-term, or long-term. Make them specific, measurable, and attainable. This will help you stay focused and motivated.
• Take ownership of your financial future: Your financial well-being is ultimately your responsibility. Take ownership of your financial decisions and actively work towards your goals. Don't rely on external factors or wait for someone else to take care of your finances.
 
Quotes:
• “I prioritize making space for the emotional conversation around money in my practice because, if we're honest, money is emotional. It is emotionally driven. We have emotional baggage that likely we've not investigated because often it's uncomfortable, it's overwhelming, and most of the time I see people tending toward avoidance when it comes to really sitting down with money and finances.” (17:39 | Allie Beckmann)
• “We wish we all would have started 20 years ago, but we didn't. So let's get started today.” (27:20 | Allie Beckmann)
• “Take a look at your spending. Look at it from the lens of your values. And that's a great place to start aligning your money with your values.” (41:49 | Allie Beckmann) 
 
Links
So Money Podcast:
https://podcast.farnoosh.tv/
 
You Are a Badass at Making Money (book):
https://jensincero.com/shop/
 
Art of Money (book):
https://baritessler.com/art-of-money-book-2/
 
Simple Path to Wealth (book): https://www.amazon.com/gp/product/1533667926/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1533667926&linkCode=as2&tag=jlcollinsnh-20&linkId=1b236a42ef2205f07c4e83e9a984bd17
 
The Intelligent Investor (book):
https://www.amazon.com/Intelligent-Investor-Definitive-Value-Investing/dp/B0BN7XQTNH/ref=asc_df_B0BN7XQTNH/?tag=hyprod-20&linkCode=df0&hvadid=673665749670&hvpos=&hvnetw=g&hvrand=10145948872017547593&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9028754&hvtargid=pla-2222270246074&psc=1&mcid=25e3bb7c198432649cf86b6227b97401
Connect with Allie Beckmann:
LinkedIn: https://www.linkedin.com/in/alliebeckmann/
Website: beckmannfinancial.com
"Beckmann Financial is an independent firm not affiliated with Money Concepts Capital Corp. All Securities Offered Through Money Concepts Capital Corp. Member FINRA/SIPC.  Not FDIC Insured. May Lose Value. No Bank Guarantee."
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Connect with Physio Room:
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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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97. Training Longevity - Staying Active for a Lifetime | Joel Freiboth

“When we gain the knowledge and ability to express our bodies to their fullest, we unlock new dimensions of physical freedom in all environments,” says Joel Freiboth. Dr. Andrew Fix sits down with Joel, a dynamic personal trainer and coach at Lions Den. Joel takes us through his captivating journey into the world of coaching, starting from his varied sports background and evolving into a dedicated youth football coach. He opens up about his battle with chronic lumbar dysfunction, a challenge that steered him towards a deeper exploration of movement and mobility principles.
Joel brings to light the critical role of proper bracing and efficient movement in training. He shares insights on the art of bracing, engaging glutes and trunk muscles effectively to ensure stability and prevent injuries. His lessons from movement mechanics gurus like Kelly Starrett have enriched his approach, emphasizing the importance of getting the body organized before diving into any exercise.
The conversation then navigates the crucial topic of training longevity. Joel provides valuable strategies for adapting workouts as we age, focusing on key elements like stability, balance, and strength. He advocates the use of versatile tools like kettlebells and maces, which offer comprehensive exercises targeting stability and strength, and underscores the significance of maintaining a full range of motion and engaging in activities mirroring real-life movements.
Joel also tackles a vital subject – preventing falls and injuries in older adults. He points out how training for power and quick response times can be a game-changer in avoiding falls and sustaining independence, especially given the alarming statistics around hip fractures in the elderly population.
Joel's personal experiences, coupled with his expertise in mobility and stability training, offer listeners a wealth of practical advice and insights for a fit and active life.
 
Key Takeaways:
• Learning how to brace properly and move efficiently are key factors in preserving body function and preventing injuries as we age.
• Training for stability, balance, and strength is important for maintaining longevity and preventing falls or injuries.
• Adapting training routines to individual needs and goals is crucial for continued progress and improvement.
• Incorporating exercises that challenge multiple aspects of fitness, such as kettlebell swings, can provide a lot of benefits in a single exercise.
• Improving range of motion and addressing movement deficiencies can help restore proper function and prevent limitations in daily activities.
 
Quotes:
• “I really do think that efficient movement is a key factor to preserve body function over time.” (39:38 | Joel Freiboth) 
• “One of the biggest factors that leads to people falling and injuring something is that they're not preparing their body to prevent that scenario.” (43:18 | Andrew Fix) 
• “That's one of those definitions of fitness, being able to express our body when we want to, however we want to, spontaneously, instantaneously, and we should be able to do it without getting injured.” (56:29 | Joel Freiboth)
 
Links
Connect with Joel Freiboth:
Website: https://www.lionsdensmp.com/joel/
 
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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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96. Exploring the Benefits of Manipulation | Dr. Nate Henry

Ever heard that distinctive pop during a back crack and wondered what's really going on? In this episode of The Code, Dr. Andrew Fix, joined by spinal manipulation expert Dr. Nate Henry, dives into what happens during those satisfying moments. They peel back the layers of this common yet often misunderstood practice, exploring everything from its safety to its many benefits.
Dr. Nate leads with a crucial point: safety first. He walks us through how professionals like him ensure spinal manipulation is not only effective but also safe, focusing on evaluating patients thoroughly beforehand. It's not just about the procedure; it's about understanding each patient's unique history and health indicators.
Spinal manipulation is more than just an immediate release; it's about improving movement, calming muscles, and even impacting the nervous system. Dr. Nate shares that the benefits can build up over time with regular treatment, offering more than just temporary relief. Spinal manipulation can be a secret weapon for athletes, prepping them for performance in ways that vary from person to person. And for those curious about how it differs from chiropractic adjustments, they break it down: it's all in the technique, the force, and where and how the movement happens.
Dr. Andrew and Dr. Nate also stress the importance of finding a skilled practitioner. As the field constantly evolves, staying updated with the latest research and techniques is key to effective treatment. This episode isn't just a talk about spinal health; it's a journey into understanding the 'why' behind that satisfying crack and the myriad ways it can contribute to our well-being.
 
Key Takeaways:- Patient safety is paramount in spinal manipulations, with Dr. Nate Henry highlighting the necessity of comprehensive patient evaluations to tailor treatments to individual health needs.
- The benefits of spinal manipulation extend beyond immediate pain relief, including improved mobility and muscle relaxation, with cumulative effects from regular treatments.
- Choosing a skilled practitioner is crucial in spinal manipulations, emphasizing the importance of continuous learning and staying updated with current practices for effective treatment.
 
Quotes:
• "Complications from spinal manipulation are actually quite rare." (08:24 | Dr. Nate Henry)
• "When we manipulate someone's joint, be it the spine or an extremity, we're looking for an improvement in range of motion." (11:34) 
• "There is a connection between how a joint moves and how the musculature associated with that joint operates." (12:59)
• “When we manipulate the spine, when we manipulate the peripheral joints as well, it gives input to the spinal cord and eventually to the cortex that says, hey, all of these neurons that are turned on to relay pain, it tells them to calm down.” (14:09 | Dr. Nate Henry)
 
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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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95. Maintain Your Fitness Routine While Traveling

Are you tired of letting your health and fitness goals go off the rails when you travel? Well, in this episode of The Code, Dr. Andrew Fix shares some game-changing tips to help you stay on track while on the road.
Dr. Fix emphasizes the importance of prioritizing protein in meals while traveling, as it helps to reduce hunger and keep cravings in check. He suggests pairing protein with either a carbohydrate or a fat, but not both, to avoid excessive calorie intake.
Consuming caffeine can help curb hunger signals and cravings, especially in the morning or during time zone changes. Dr. Fix highlights the importance of incorporating fiber-rich foods into the diet while traveling. He mentions that having fruits, like apples, and protein snacks on hand can help satisfy hunger without resorting to fast food or unhealthy options. Look for ways to prioritize physical activity during travel. He suggests waking up earlier to fit in a workout or finding alternative ways to stay active, such as bodyweight exercises or going for walks or runs. He emphasizes that it's okay to prioritize personal fitness goals and not feel guilty about wanting to exercise while visiting family or on vacation.
Dr. Fix advises getting back into a normal routine as soon as possible after returning from travel. This includes resuming regular exercise, maintaining hydration, and sticking to regular sleep and eating patterns. Leveraging this advice will ensure that travel doesn’t derail your healthy habits!
 
Quotes:
• “Prioritize your protein and have it with a carb or a fat, but not always both.” (7:58 | Andrew Fix)
• “Try to keep some amount of activity in your schedule when you're on the road.” (13:19 | Andrew Fix)
• “I think sometimes when we are going to visit somebody who, maybe they don't have the same habits or they don't like to do the same activities as us, for whatever reason, I think sometimes we feel bad. Like we feel bad that we want to do something that they may not be doing. I mean, man, they might even want to do it with you if you just invite them or ask them. Maybe they would like to go, but they're unsure what to do. But you've got to remember, I think, that you wanting to go to the gym is not doing anything to them. You're not harming them in any way. You're not putting them down in any way. You're not doing anything negative to them. You're just trying to do something that you want to do that is good for you and good for your health, good for your mental health, your physical health. And that's okay and you shouldn't feel bad about that.” (13:53 | Andrew Fix) 
• "The quicker you can get back onto your normal schedule, your normal times that you eat, the normal times that you work out, the hours that you sleep, that you wake up, the better off you're going to be." (16:51 | Andrew Fix) 
 
Links
https://thereadystate.com/trs_podcast/adam-bornstein-ditching-diet-culture/ Thank you to The Ready State and Adam Bornstein for inspiration for this episode.
 
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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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94. The Benefits of Rucking

Take your fitness to the next level with an exciting and accessible exercise technique called rucking. In this episode of The Code, Dr. Andrew Fix takes us on a walk (literally!) as he discusses the benefits and joys of rucking. With the wind in his hair and a weight vest on his back, Dr. Fix shares how rucking provides a low-impact way to boost cardiovascular training and strengthen your core and legs. But what makes rucking truly remarkable is its accessibility. No fancy equipment or gym membership required – just grab a backpack, add some weight, and start walking. Whether you're strolling through your neighborhood or hiking on a trail, rucking can be done anywhere, anytime. So why should you give rucking a try? Not only does it challenge your body in new ways, but it also helps counteract our increasingly sedentary lifestyles. By incorporating rucking into your routine, you'll be able to increase your cardiovascular fitness, build strength, and improve your overall health. So, lace up your shoes, grab a backpack, and join Dr. Fix on this invigorating journey of rucking. 
 
Key Takeaways:
• Rucking is a low impact exercise that involves walking or hiking with added weight, such as a backpack or weight vest.
• Rucking increases cardiovascular demand and challenges the muscles in the core, legs, and back.
• Rucking is accessible and doesn't require fancy equipment, making it easy to incorporate into daily life.
• Rucking can be done anywhere, whether it's around the neighborhood, on a trail, or even while traveling.
• Rucking is a great way to increase physical activity and can have long-term benefits for overall health and fitness.
 
Quotes:
• "By definition, rucking literally just means having weight on you, whether that's in the form of like a backpack, or in the case of what I'm doing right now, I'm wearing a weight vest that has a weight on the front and a weight on the back, and going for a walk or going for a hike, okay?" (02:41 | Dr. Andrew Fix)
• "I like rucking because it's a low impact way to get more cardiovascular demand." (03:24 | Dr. Andrew Fix) 
• "Another reason that I love it is kind of the same as the first one is that it is so accessible." (07:22 | Dr. Andrew Fix)
• "I think rucking is a super accessible, very low barrier to entry activity that has huge potential benefits." (11:18 | Dr. Andrew Fix) 
 
Links
https://www.901pt.com/post/rucking-what-it-is-benefits-how-to-do-it#:~:text=What%20in%20the%20World%20is,backpack%20meant%20for%20carrying%20equipment.
 
https://www.goruck.com/pages/what-is-rucking
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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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93. Mobility vs. Stiffness Striking the Perfect Balance

Mobility has a massive impact on our health and performance and are unique challenges across the spectrum from extremely mobile and stiffer and less flexible. If you're someone who prides themselves on their flexibility, Dr. Fix reveals that having a lot of range of motion can actually lead to stability issues. He explains how those who are extremely mobile often need to focus on strengthening the smaller stabilizer muscles to maintain control and prevent injuries. On the other hand, if you've always been on the stiffer side, Dr. Fix discusses the importance of working on true mobility and finding ways to increase range of motion while also building strength and stability.
This episode offers valuable insights into the balance between flexibility and stability, and how it can impact your overall health and wellness. Dr. Fix shares practical strategies and exercises to help you optimize your mobility and prevent injuries. So, whether you're a yoga enthusiast or a sprinter, this episode will provide you with the knowledge and tools to enhance your performance and take your health to the next level.
 
Key Takeaways:
• Having a lot of mobility and flexibility can lead to challenges in stability and control.
• People who are very mobile may need to focus on strengthening the smaller stabilizer muscles to maintain control during movements.
• Those who are stiffer may need to work on mobility and range of motion, and then strengthen the muscles in those positions to maintain flexibility.
• Both mobility and stiffness come with their own set of challenges and predispose individuals to different types of activities.
• It is important to individualize treatment and exercise plans based on an individual's specific needs and challenges.
 
Quotes:
• "Because you have so much range of motion, you're so flexible, you're so mobile, most of your challenges or the issues that arise in your body come from needing more stability." (:01:54 | Dr. Andrew Fix)
• "If you lack range of motion, say that you have tight hip flexors or your hips are stiff, and you do things such as stretching, such as banded joint mobilizations, such as seeing the chiropractor or the physical therapist, getting hip adjustments and manipulations, and your hip starts to loosen up, you now have to layer in the strength in the newfound range of motion that you have." (10:12 | Dr. Andrew Fix)
• "If you don't use it, you lose it, right? It's plain and simple as that. If you gain motion and you don't use it, you don't get strong in it, you will lose it." (10:54 | Dr. Andrew Fix) 
• "Almost always a weak muscle is a tight muscle." (07:55 | Dr. Andrew Fix) 
• "If you're super mobile and have a lot of range of motion and you don't work on stability, your body is going to be used to hanging on its joints." (11:06 | Dr. Andrew Fix)
 
Links
Flux Footwear
Coupon Code: drandrewfix
10% off
 
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
 
drinklmnt.com/physioroom - free variety pack with purchase.
 
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
 
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

92. Mind Fitness | Chris Irwin

Is our mental well-being separate from our physical health, or are they two sides of the same coin? In this episode of The Code, retired Navy SEAL commander Chris Irwin provides a deep dive into his post-military experiences, balancing both mental and physical tribulations. Through Rare Sense, he presents an innovative approach to mental health, coined "mind fitness," reshaping how we understand personal growth.  Just as we recognize that no one else can achieve physical fitness on our behalf, Chris emphasizes the individual's role in nurturing and taking charge of their own mental well-being.
 
His concept emphasizes the importance of treating mental well-being with the same rigor as we do physical conditioning. He spotlights various "mind killers" - notably oblivion, suppression, and fear - and underscores the need to acknowledge and address these impediments. According to Chris, the foundation of mind fitness lies in cultivating awareness. From there, he explores the impactful realms of gratitude, emotional reflection, and the nurturing of curiosity. He asserts that engaging in skill enhancement and creative endeavors can act as potent antidotes to mental stagnation. Furthermore, Chris underscores the symbiotic relationship between physical health and mental resilience. Not to be overlooked, he advocates for the significance of community and genuine human connections as a remedy for isolation.
 
With a passion for turning theory into practice, Chris doesn't just talk the talk. Taking inspiration from CrossFit's WOD, he offers weekly mind fitness exercises via his substack, enabling listeners to actualize his teachings in their daily lives.
 
Key Takeaways:
• Mind fitness is a holistic approach to mental health that focuses on training the mind just like we train our bodies.
• The first step in mind fitness is becoming aware of our thought process and disidentifying with our thoughts.
• Rewriting the narrative of past experiences and practicing gratitude can help overcome destructive storytelling patterns.
• Processing emotions and learning to release stored energy in the body is crucial for mental well-being.
• Engaging in lifelong learning, problem-solving, and artistic expression can prevent stagnation and promote mental growth.
 
Quotes:
• "I tell people mental fitness is a lifelong pursuit, just like physical fitness is a lifelong pursuit. You never really get to the finish line. You're just trying to make yourself better and better each day, and then hopefully get to a point where it's essentially maintenance from that point on." (05:19 | Chris Irwin) 
• “Your mind is the primary driver of everything. It is really the start point and end point for all fitness and thinking of it as a holistic fitness discipline, not a physical fitness and mental health thing, but this interconnected mind body solution that's really driven by your mind because it has to be.” (6:01 | Chris Irwin) 
• "The purpose of meditation in my mind, for me, is not to become a great meditator. It's to be more aware the rest of my life." (25:24 | Chris Irwin)
 
Links:
Connect with Chris Irwin:
www.thischrisirwin.com
www.raresense.com
https://raresense.substack.com/
Links
Flux Footwear
Coupon Code: drandrewfix
10% off
Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix
 
drinklmnt.com/physioroom - free variety pack with purchase.
 
RAD Roller - $5 off
http://radroller.refr.cc/drandrewfix
 
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