The Code: A Guide to Health and Human Performance
Welcome to The Code, where we give you the guide to living the ultimate human life. Join host Dr. Andrew Fix as he deep dives into the key areas that drive our health and wellness. You’ll learn about topics such as sleep hygiene, stress management, nutrition, movement, relationships, and more. Listen in as he interviews fitness professionals, athletes, coaches, doctors and other industry experts to hear how they implement these strategies into their own and clients’ lives. If you are ready to crack the code on health and human performance, this show is for you.
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Episodes
Tuesday Nov 21, 2023
Tuesday Nov 21, 2023
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/
Podcast production and show notes provided by HiveCast.fm
Tuesday Nov 14, 2023
Tuesday Nov 14, 2023
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:
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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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Tuesday Nov 07, 2023
Tuesday Nov 07, 2023
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
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drinklmnt.com/physioroom - free variety pack with purchase.
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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
Tuesday Oct 31, 2023
Tuesday Oct 31, 2023
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
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drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
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Revogreen
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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/
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Tuesday Oct 24, 2023
Tuesday Oct 24, 2023
Constantly juggling many tasks and mastering none? In this episode, Dr. Andrew Fix takes on the multitasking myth, championing the idea of doing one thing brilliantly instead. With wisdom from books like 'Atomic Habits' and 'The Power of Habit', he dives into the magic of single-tasking. Dr. Fix shares tangible tips that have helped him, like using the 'do not disturb' feature on his devices and prioritizing tasks based on their importance. He also recommends mindful breaks and sprinkling movement into your work sessions to shake off stress. Leave the multitasking behind and enjoy more clarity, efficiency, and satisfaction.
Key Takeaways:
• Avoid multitasking in order to be more productive. Multitasking divides attention and leads to subpar performance.
• Use the "do not disturb" setting on your phone and computer to minimize interruptions and distractions.
• Prioritize tasks and schedule them in your calendar to ensure they get done. Focus on the most important tasks first.
• Close unnecessary tabs and focus on one task at a time. Minimize distractions by opening a new window for the task at hand.
• Take short breaks to recharge and move around. Use these breaks to briefly check urgent matters, but avoid getting sucked into distractions.
Quotes:
• "When we multitask, you are much more likely to make mistakes, have to go back and reread or rework things that you already started to do, but then your attention got pulled away to something else. And the truth of the matter is, if you've read any books or articles or research studies on the topic of multitasking, you know that we're more productive when we don't do it." (04:41 | Dr. Fix)
• "I turn on the do not disturb setting on my phone or on my computer… so that I can focus on the things that I want to focus on without being interrupted." (06:23 | Dr. Fix)
• “One thing that has been linked to productivity is having your workspace set up in a neat, orderly fashion. Science shows that when you are in a messy environment, your brain is in the same scenario. It's cluttered.” ( 8:16 | Dr. Fix)
• "Take a very brief break to let your mind and body rest and recharge." (14:45 | Dr. Fix)
• "If you set priorities, remove the distractions, plan and schedule your time, and then take little breaks while you're going through things, that's gonna help you so much more, get so much more done." (16:23 | Dr. Fix)
Links
https://www.linkedin.com/pulse/stop-multitasking-boost-your-productivity-tips-prioritizing-amr-dar/
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RAD Roller - $5 off
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Revogreen
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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
Tuesday Oct 17, 2023
Tuesday Oct 17, 2023
"Discover the secret to transforming your relationship with food and unlocking optimal health on this episode of The Code. Dr. Andrew Fix, your host and expert in health and human performance, delves into the fascinating concepts of mindful eating and intuitive eating. In a world filled with distractions and constant busyness, Dr. Fix reveals the power of being present and aware while enjoying your meals. Learn how to savor every bite, engage your senses, and truly nourish your body. Discover how to break free from diet culture, honor your body's needs, and develop a healthy relationship with food.
Key Takeaways:
• Mindful eating involves being present in the moment while eating, savoring the food, and being aware of the senses experienced.
• Mindful eating can help reduce distractions and stress, improve mental health, and potentially lead to changes in eating habits, such as eating less and stopping when feeling full.
• Intuitive eating focuses on listening to the body's signals of hunger and honoring those signals without judgment or restriction.
• Intuitive eating encourages respecting the body, nourishing it, and not being influenced by diet culture or body image concerns.
• Tracking food and portion sizes can help improve awareness of what is being consumed and make more informed choices, but it is important to find a balance and not become overly restrictive.
Quotes:
• "Mindfully eating means being mindful while you are eating. It means being present in the moment, being present with the food that you're consuming. Savoring that food and taking your time to chew it, to eat it, to be aware of the senses that you're experiencing." (03:08 | Dr. Fix)
• “If you've never done any form of food tracking or food measuring, I think that would be a great exercise for almost anybody to go through at some point in their life just to improve your awareness of portion sizes and in knowing what you're putting in your body.” (13:02 | Dr. Fix)
Links
https://www.vinccitsui.com/blog/2019/01/mindful-eating-intuitive-eating#:~:text=Whereas%20mindful%20eating%20is%20about,with%20food%20and%20their%20body
https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
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Revogreen
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Connect with Physio Room:
Website | https://physioroomco.com/
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Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
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Tuesday Oct 10, 2023
Tuesday Oct 10, 2023
“Our environment and our relationships are as important as our food and our movement,” says Hally Brooke. Dr. Fix and, Hally Brooke, the founder and CEO of the functional medicine and health coaching practice, Live Nourished, explore the holistic tapestry of health and well-being.
Hally is a Certified Functional Medicine Nutrition Counselor and Nationally Board Certified Health & Wellness Coach. She teaches that there are five key categories for living a nourished life and maintaining good health: nutrition, movement, mind and spirit, relationships, and environment. All of these areas of our life are intertwined. She underscores the value of health coaching, illuminating how it bridges the divide between merely having knowledge and putting that knowledge into practice through the actionable steps that lead to genuine health transformation. And, for listeners navigating an entrepreneurial journey, there's a discussion of the often misunderstood correlations between business success and personal health and well being.
Key Takeaways:
• Holistic wellness is multidimensional, encompassing aspects beyond just diet and physical activity. The five core pillars of health include nutrition, movement, mind and spirit, relationships, and environment.
• Health coaching bridges the gap between knowledge acquisition and sustainable behavior change.
• Entrepreneurs often face the challenge of sacrificing personal health in pursuit of business objectives. Business leaders who prioritize self-care not only cultivate happier teams but also witness consistent business growth. Self-care isn't just about personal well-being; it's integral to professional success.
• The future of functional medicine will likely redefine our approach to healthcare, emphasizing comprehensive care teams and a focus upon prevention of illness and disease rather than treating symptoms.
Quotes:
• “Humans are the best example of Newton's law of inertia. Objects in motion stay in motion, objects at rest stay at rest. And for the most part, most people are physiologically, sociologically, emotionally at rest. We are really comfortable with our current norm.” (11:45 | Hally Brooke)
• “Our environment and our relationships are as important as our food and our movement.” (15:32 | Hally Brooke)
• “So what I say when people ask what functional medicine is, I say two things. One, I say it's root cause medicine. So instead of going playing whack-a-mole with a bunch of symptoms, we say, okay, all of these symptoms are coming from one or two places. If we go fix that one or two places, we're gonna heal all the symptoms.” (19:06 | Hally Brooke)
• “Where I think it's going is that functional medicine will be medicine 10, 15, 20 years down the road. And the people who will be kind of the front runners of actually helping people heal are going to be health coaches and not necessarily health coaches, but a collaborative care team. A doctor who's putting together the plan and running the labs and doing the detective work, and then a health coach who is taking that plan and helping that client walk it out.” (22:29 | Hally Brooke)
Links
Connect with Hally Brooke:
www.livenourishedcoaching.com
www.instagram.com/livenourishedcoaching
https://www.youtube.com/channel/UC-TnQzFJ8W1VkW_WXvGLzLQ
https://www.linkedin.com/in/hally-brooke-nourished/
https://link.www.livenourishedcoaching.com/
https://live-nourished.com/30-day-gut-fix-5925
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Connect with Physio Room:
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Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
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Tuesday Oct 03, 2023
Tuesday Oct 03, 2023
"If there's something that you really want to do, and it's important, and it's valuable to you, you need to plan that," says Dr. Andrew Fix.
Just as important as it is to be spontaneous and say "Yes!" to opportunities that develop in our lives, Dr. Fix also encourages us to embrace the other side of the coin and be very intentional in planning and prioritizing the things that are important to us. Dr. Fix encourages us to move beyond the vague notion of "someday" and instead, put our dreams and aspirations on the calendar. For example, if you dream of a big travel experience, decide when you want to go. By choosing a specific year and putting it on the calendar, you can start taking steps to make it happen.
It's true. Planning for the things that truly matter to us requires dedication and flexibility. Dr. Fix acknowledges that it's not always easy, but it's worth it. He shares his personal experiences of flexing his work hours and using vacation time strategically to ensure that both work and personal goals are achieved. The key takeaway from this episode is to prioritize the things that bring us joy and fulfillment. Instead of waiting for the perfect time or hoping that circumstances align, we should actively plan and organize our lives around these important experiences. By doing so, we can make our dreams a reality and create lasting memories.
Key Takeaways:
• It is important to prioritize and plan for the things that are important to you in the future.
• Instead of just saying "someday" you want to do something, make it more tangible by deciding where and when you want to go or what activity you want to do.
• Put important events or trips on your calendar to ensure they happen and then plan other things around them.
• Having a specific date or time frame in mind makes it easier to plan and take action towards your goals.
Quotes:
• "Because when we're trying to do these big things, like travel somewhere far, where, of course, you would probably want to go for no less than a week, if not even longer, it's hard to plan that around all the other things. Because stuff is going to constantly come up, whether it's work, or whether it's home life, or whether it's children's stuff. Something's always going to be pressing. Something's always going to be there that you could do instead. But if there's something that you really want to do, and it's important, and it's valuable to you, you need to plan that." (4:48 | Dr. Fix)
• "Instead of just saying, ‘I hope one day we'll be able to do this thing that sounds really cool,’ how can you start to put the pieces in place to actually plan it? So that pulling the trigger to actually make it happen is not that big of a decision, right? You already have all the smaller steps and all the smaller decisions that need to take place handled." (7:03 | Dr. Fix)
Links
Flux Footwear
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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/
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Tuesday Sep 26, 2023
Tuesday Sep 26, 2023
Community really helps breed accountability. And when we're accountable to ourselves and to other people, it helps us continue to move the needle forward.
Stepping away from his usual setting at PhysioRoom, Denver's hub for performance-based rehab, Dr. Fix recaps a two-day conference he recently attended with his team. This event brought together over 200 healthcare professionals, each with their own stories and experiences from their practices. These weren’t just presentations and Q&As; they were intimate exchanges, moments of "I’ve been there," and collective brainstorming sessions to support one another.
What resonated most with Dr. Fix was the simple power of being surrounded by peers who understand the journey. This collective spirit provided a sense of contributing value to peers by sharing your own experiences, of solidarity in shared challenges and a celebration of progress and successes. It was a reminder that there's strength in numbers and that there's value in both tackling challenges and celebrating successes together.
Dr. Fix's takeaway for listeners is straightforward: Seek out your community. Be it a dedicated fitness group, a professional network, or even a hobby club — these are the spaces where support, motivation, and accountability naturally thrive.
Key Takeaways:
• Having a community of like-minded people can provide accountability and support in various aspects of life, including fitness, mental health, and personal development.
• Being around a group of people who are going through similar struggles can help individuals realize that they are not alone and that it is okay to ask for help.
• Celebrating wins along the way is important, as it helps to motivate and encourage continued progress.
• Being part of a community allows for the exchange of ideas and the opportunity to learn from others' experiences and successes.
Quotes:
"Sometimes it just takes being around those people and having a community and talking to other people that are dealing with the same stuff to help you realize that, to help you realize that you're not alone, that you're not the only one that's having a hard time with things." (05:01 | Dr. Andrew Fix)
"You need to find a community. You need to have a community, something that you're a part of, some group that you're a part of, that can help hold you accountable." (08:39 | Dr. Andrew Fix)
"Try to find your community. And how can you invest more into that and into those people? And just see where those relationships go, see what that flourishes into and see how by you being part of that community you end up really working on yourself and working on self-development and self-progression." (10:36 | Dr. Andrew Fix)
Links
Flux Footwear
Coupon Code: drandrewfix
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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
Tuesday Sep 19, 2023
Tuesday Sep 19, 2023
For today’s episode, Dr. Andrew Fix visits The Growth Over Fear Podcast to emphasize the importance of movement to all aspects of our lives. As our lifestyles become more sedentary, any opportunity to move–including after dinner to lower blood sugar, or while we’re taking a work meeting to spark creativity—movement is crucial. Moving through an injury is the best way to promote healing, as opposed to the R.I.C.E. method, which is no longer considered effective as Dr. Fix explains.
When it comes to eating for a healthy metabolism as well as training and recovery, the approach is the same. Dr. Fix will tell you how to determine the right amount of daily protein for your body as well as the often overlooked importance of consuming a balanced intake of micronutrients. By the time we reach our 30s, we start losing muscle mass, and nutrition is key to building and maintaining it.
Perhaps the most important aspect of preventing injury and improving performance and overall health is getting consistently adequate sleep. Dr. Fix shares his 3-2-1 method for setting yourself up for a good sleep routine. Another major measure of health is good balance, in order to prevent injuries such as broken hips which, as we age, can have life-altering effects.
Key Takeaways:
• Movement is crucial to all aspects of health, especially as we become more sedentary
• Building and maintaining muscle becomes increasingly important as we age
• The most important aspect of performance and injury prevention is getting good sleep
• Life begins at the end of our comfort zone
Quotes
• “The first and foremost thing that you need to do is move…really good for our bodies.” (5:13 | Dr. Andrew Fix)
• “I don't like to necessarily say that one is more important than the other, I think they're all important. But I think these statistics when it comes down to sleep, and how that affects our performance, and prevention of injuries, is pretty staggering.” (25:54 | Dr. Andrew Fix)
• “The things that are really important to you, put those in place, put those healthy habits in place, and structure the rest of your schedule around that as best as possible.” (30:39 | Dr. Andrew Fix)
• “Once we get over the age of 65, falling and fracturing your hip is a very big concern. A…third end up basically living the rest of their life in a more assisted living-style scenario.” (37:12 | Dr. Andrew Fix)
• “In order to really live and continue to move your life forward, you have to step outside of your comfort zone.” (47: 10 | Dr. Andrew Fix)
Links
The Growth Over Fear Podcast: https://thegrowthoverfearpodcast.buzzsprout.com/
Flux Footwear
Coupon Code: drandrewfix
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drinklmnt.com/physioroom - free variety pack with purchase.
RAD Roller - $5 off
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Revogreen
https://revogreen.co/drandrewfix
Connect with Physio Room:
Website | https://physioroomco.com/
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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/
Podcast production and show notes provided by HiveCast.fm
The Code: A Guide to Health and
Human Performance
Welcome to The Code, your guide to health and human performance. On this podcast we're going to explore the key area of your life that impact your overall health and wellness. From sleep hygiene and stress management, to nutrition, movement, relationships, and more. We bring you conversations with industry experts and top performers to share strategies they have for cracking the code on health and human performance.