The Code: A Guide to Health and Human Performance

72. There’s No Such Thing as the Perfect Time

Key Takeaways:
• There is no such thing as the “perfect time” so stop waiting for one.
• You can’t progress if you don’t at least start in the first place. Take the first small step forward, because if you get off track you can still course correct. 
• If you need help with taking action toward making that first step, reach out to Dr. Andrew Fix at Physio Room.
 
What have you been waiting for the perfect time to do? Whether it’s something big like having children or moving, or something small like going for a bike ride, it never pays to wait for the perfect time. There is no such thing as the perfect time and if you keep waiting for one to happen, you could be waiting forever. In today’s episode, Dr. Andrew Fix talks about the misconceptions that people have about timing.
 
A lot of people think they have to wait until exactly the right perfect time to do something, but in most cases that perfect time may never come. There will always be something holding you back from starting if you are waiting for perfection. The only way to make any progress is to start. Whether you are waiting to do something for your personal life or at work, start by taking the smallest actionable step possible. That first step forward will help you gain the motivation to keep going. Even if you end up off track, you can still course correct and be further ahead than you would have been had you never begun in the first place.
 
Timing is something that can hold people back from going after what they want. If you are always waiting for the perfect timing, you will end up doing nothing. Stop waiting for a perfect time to present itself and let yourself take that first step toward progress. 
 
Quotes
• “You should stop waiting for the perfect time because there isn't one.” (1:13-1:16 | Dr. Andrew)
• “I decided to get my cycling gear on, make sure my tires are aired up. Get my water bottles filled in and I just go right… It ended up being an awesome ride.” (3:22-3:54 | Dr. Andrew) 
• “At the end of the day, in most things that you're going to do, whether it's in your personal life or work life, a project or an activity that you need to do, the hardest point for all of us and the biggest obstacle that you need to hurdle is starting.” (4:27-4:44 | Dr. Andrew)
• “You can't progress, you can't go anywhere, if you don't at least start in the first place.” (6:06-6:10 | Dr. Andrew) 
 
Links
 
Flux Footwear
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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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

71. What is Dry Needling? | Dr. Nate Henry

Key Takeaways:
• With dry needling, inflammation is introduced intentionally to help move the body’s tissues through the repair phase and into the remodel phase.
• Inflammation helps reset the muscles so that they can relax and reset to their full length.
• Dry needling causes the body to release anandamide, which has a similar pain relieving effect to opioids. 
 
Have you been curious to learn more about dry needling, but are not sure where to start?  In today’s episode, Dr. Andrew Fix speaks with Dr. Nate Henry, an Osteopractic physiotherapist and performance strength coach at Physio Room. He explains how dry needling differs from acupuncture, as well as the health benefits that can be achieved through this minimally invasive procedure. 
 
Dry needling uses the same type of needles as acupuncture does, but is done with a different intention. Rather than manipulating your energy, dry needling aims to manipulate the body’s tissues to assist with the repair process. The needles introduce a small amount of intentionally placed inflammation into the muscle which helps tissue move through the repair phase and onto the remodel phase. Dry needling also causes muscles to reset to their original resting length by getting them to relax. It also is a great drug-free pain relief tool as it can cause the body to release anandamide, which offers similar pain relief to opioids without the risk of overdose or negative side effects. 
 
Although dry needling may cause some mild discomfort due to the introduced inflammation, the benefits largely outweigh any risks. It is a safe and effective procedure with no downtime and is a great option for anyone looking to boost their body’s recovery, reduce pain, and improve muscle function. 
 
Quotes
• “We need to understand exercise progression and load a lot better and apply it to our patients a lot sooner.” (9:51-10:00 | Dr. Nate) 
• “When I apply needles to somebody's body, I'm trying to affect the anatomical tissues of the body.” (22:32-22:37 | Dr. Nate) 
• “We're going to introduce inflammation on purpose. And I know that seems a little bit counterintuitive, but for somebody that has a sub acute injury or a chronic injury, let's say chronic low back pain, there's they're simply not getting through the three step process of what when how the body responds to an injury, a inflammation, then it goes through a repair and then it goes through a remodel.” (23:36-24:02 | Dr. Nate)
• “In those chronic type injuries, they're stuck in this inflammation repair phase and they're not getting over the hump.” (24:20-24:28 | Dr. Nate)
• “When we stick a needle in a muscle group, it will restore its resting length.” (25:51-25:58 | Dr. Nate)
 
 
Links
Connect with Dr. Nate Henry:
http://spinalmanipulation.com/
https://spinalmanipulation.org/wp-content/uploads/2017/07/peripheral-and-spinal-mechanisms-of-pain-and-dry-needling-mediated-analgesia-a-clinical-resource-guide-for-health-care-professionals-butts-et-al-2016.pdf  
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

70. Revogreen - Nutrition You Can Feel | Dr. Beata Lerman

Key Takeaways
• Don’t try to make large changes to your routine all at once. Start making small changes intermittently instead.
• The more you consistently stick to a sleep-wake schedule, the more your body will be able to learn the routine and it will become easier.
• Eating more greens and a well balanced diet is step one for improving your health. 
• While microgreen supplements are important for health, they are not a complete regimen- you will also need to make sure you are getting enough of the vitamins and minerals that typically come from animal-based products. 
 
Have you really looked into all of the supplements that you are taking to check for bioavailability? In today’s episode, Dr. Andrew Fix speaks with Dr. Beata Lerman, Chief Scientific Officer at Revogreen and founder of Sinless Treats, about her experience with intermittent fasting and the benefits of taking natural supplements over synthetic ones. She also discusses how Revogreen is revolutionizing the supplement industry through their use of microgreens. 
 
Bioavailability is so important for nutrition when consuming supplements and food. And unfortunately, there is a major lack of necessary vitamins and nutrients in the American diet. Dr. Lerman explains that Revogreen's blends are science-based and unbiased. Their goal is to improve peoples’ overall health by adding microgreens into their natural supplements. The best thing about microgreen supplements is that they do not interrupt fasting, so they work really well along with an intermittent fasting regimen.
 
If you are serious about your health, it is crucial to make sure you are getting enough nutrients in your diet. Since the typical American diet is quite lacking in nutrition and vitamins, you will likely need to add supplements into your daily routine, but not all supplements are created equal. Make sure you are using supplements with high bioavailability like those offered by Revogreen.  
 
Quotes
• “There is actually a growing body of research that shows that synthetic versions are a lot less absorbable and bioavailable to the body than the natural compounds that are growing. Our bodies were not designed to really benefit from this chemical formula.” (29:12-29:38 | Dr. Lerman)
• “We are the first company that is using microgreens as a supplement instead of the full grown version of the plant.” (34:09-34:18 | Dr. Lerman)
• “There is a lot of research being done right now that says that living in absolute comfort is actually more of a detriment than an advantage for any living organism, including humans.” (36:25-36:41 | Dr. Lerman)
• "Our microgreen supplements do not have nutritional value, meaning that if you consume that while you're fasting in the morning, it will not knock you out of your fast." (39:16-39:30 | Dr. Lerman) 
 
Links
Connect with Dr. Beata Lerman:
Website: https://revogreen.co/
Website: sinlesstreatschocolates/
Website: www.sinlessdesserts.com
Instagram: https://www.instagram.com/revogreen.co/
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

69. Pedal Perfect: Exploring the Benefits of a Professional Bike Fit | Dr. Tim Tracy

Key Takeaways
• Cycling does not have to be uncomfortable. A bike fit will adjust the three points of contact so that they do not cause undue strain and pressure.
• The way a person moves off the bike will mimic the way they move on a bike, so doing a functional assessment alongside a bike fit is a key component of pain reduction.
• Improving your cycling performance starts with the breath. If you are not using oxygen efficiently, you will become fatigued more quickly.
Have you been wanting to improve your cycling performance but just do not know where to start? Unless you are a professional cyclist, you may not have ever heard of a bike fit and may even think that discomfort is a normal part of cycling. In today’s episode, Dr. Andrew speaks with Dr. Tim Tracy, a Board-certified orthopedic physical therapist with a specific focus on cycling-related issues, cycling performance, and bike fitting. Dr. Tim explains the importance of a bike fit for not only improving performance, but reducing pain and injuries as well. 
 
Many people think that cycling is supposed to be uncomfortable, but in actuality, it does not have to be. When you have a well fitted bike and the proper cycling technique, you will be able to cycle for longer with less physical strain on your body. Since every person’s body moves differently, Dr. Tim combines a bike fit with a functional assessment in order to see where each clients’ baseline is. Learning techniques for pelvis stabilization, changing positions while riding, and even just diaphragmatic breathing can be game-changers in overall performance and reduction in pain, strain, and fatigue. 
 
A professional bike fit is an incredibly useful tool for any cyclist wanting to reduce discomfort and improve overall performance. If you notice that you are having a lot of lower back or hip pain while riding or afterward, consider seeing someone like Dr. Tim for a bike fit. 
 
Quotes
• “If people aren't experiencing significant issues, then they're just leaving a lot on the table as far as the discomfort they have that they kind of brush aside and think that that's a normal part of cycling.” (11:21-11:36 | Dr. Tim)
• “We all are going to move differently, and those unique differences need to be looked at functionally. How people move off the bike will often mirror how they move on the bike.” (15:59-16:12 | Dr. Tim)
• “Until we can have you moving well, making the most and have an awareness about how to interact with the seat and the handlebars and the pedals, there's going to be some things that aren't going to be fully resolved.” (22:18-22:28 | Dr. Tim)
• “When you change one thing on a bike fit, you change everything.” (32:45-32:47 | Dr. Tim) 
• “The most likely energy-saving benefit will come from a bike fit versus spending infinite endless amounts of money on carbon shiny objects.” (36:49-36:59 | Dr. Tim)
 
Links
Connect with  Dr. Tim Tracy:
Instagram | https://www.instagram.com/physiotimt/
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

68. Compete Every Day | Jake Thompson

Key Takeaways
• Be obsessed with the process of getting better. What are you doing today to improve yourself? 
• Instead of comparing your chapter 1 to someone else’s chapter 20, look at what it is about them that you admire. What actionable steps did they take to get to where they are and what steps can you take to get a similar outcome?
• You are your only true competition. Compete with yourself every day to better yourself, consistently show up, and don’t settle.
How do you challenge yourself to improve a little bit every day? In today’s episode Dr. Andrew talks with Jake Thompson, keynote speaker and fractional performance coach about reaching your full potential by competing with yourself every day to get better. After college, Jake found himself with an MBA in Sports Business and no job prospects. Instead of just settling for an average life, he started to work freelance and realized that growth was all about looking for opportunities and consistently putting the work in. He created an apparel business and began selling shirts to get out the message of competing every day. Then, in 2014 he was invited to speak at an HR event at the Texas Children’s Hospital in Houston and found that he had a gift for public speaking and teaching.
Oftentimes people are impatient and think that they will reach a certain goal immediately. When they don’t get there fast enough, they give up. Others never even try, because they spend too much time comparing themselves to people who had completely different circumstances than them. Change your mindset by realizing that you are only competing with yourself. When you are working alongside other high achievers, draw your motivation from not wanting to be them, but wanting to improve yourself to be more like the aspects of them that you admire. Figure out what success means to you and learn to love the process of showing up consistently and putting in the work over time. 
If you do not seek to better yourself every day, you will end up settling for whatever life gives you and may have a lot of regrets in the long run. Compete every day with yourself to improve and get closer to the successful life you desire.
 
Quotes
• “Life is about consistently just showing up.” (10:39-10:43 | Jake) 
• “When you're forced to go against somebody, or compete alongside somebody that has a high standard of excellence, it forces you to continually raise your game if you want to win.” (12:53-13:03 | Jake)
• “Attitude, actions, effort, and focus are 100% in your control every day.” (17:15-17:20 | Jake)
• “The people that are more consistent are the ones that have learned to fall in love with the work and the process, because the process is the only thing you control.” (23:31-23:38 | Jake)
• “A single choice by itself may or may not do much. Thousands and thousands of choices that build on top of each other, that’s how you create an epic life.” (29:33-29:42 | Jake)
 
​​Links
Connect with Jake Thompson:
Website | JakeAThompson.com
LinkedIn | https://www.linkedin.com/in/jakethompsonspeaks
Instagram | jakethompsonspeaks
Compete Every Day | CompeteEveryDay.com
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

67. Unlocking Your Body’s Potential Embodied Movement Training Systems | Lizzy Wolterbeek

Key Takeaways
• The more dynamically you move your body, the more potential there is for injury. It is important to master the foundations of how to do an exercise correctly prior to adding intensity or weight.
• Many trainers at gyms and group fitness classes focus on goals like weight loss and will not put as much time into training people how to do the movements correctly.
• A person’s body type and weight do not necessarily reflect their health or level of fitness.
 
How can you unlock your body’s full potential? In today’s episode Dr. Andrew talks with Lizzy Wolterbeek, owner of Embodied Movement Training Systems in Centennial, Colorado about using movement to unlock the full potential of the body. Lizzy has experience not only in training, but also has personal experience coming from a weight lifting background and having spent much of her younger years fighting an eating disorder. These experiences have helped her to create a space that focuses not on weight loss goals like a large majority of trainers, but instead on rehabilitative and injury preventative movement and overall wellness goals. 
 
In a group setting or a fitness class with a weight loss focus, there can often be not enough time spent on preparing the body properly for intense movement. When you go to those classes, you expect to feel sore and exhausted, so you may not even realize that you are doing an exercise incorrectly and causing harm to your body. When those same exercises are done properly, they can be very beneficial to your body, but first you must learn the foundations. By learning how to correctly move your body with a personal trainer like Lizzy beforehand, you can get a lot more out of fitness classes and be much less likely to injure yourself.
 
Your body has the potential to do incredible things and propel you toward your fitness goals, but only if you take care of yourself properly. If you do not eat right and get enough sleep prior to exercising the next day, you will likely hurt yourself. Similarly, if you do not learn the correct form for an exercise or spend time stretching and preparing your body, or amp up the intensity or weight too quickly, you may hurt rather than help yourself. 
 
Quotes
• “We take the time to look at how you move before we have you move intensely and with weight.” (29:42-29:48 | Lizzy)
• “They want to continue to go to one of those group classes. And I say, go ahead, but let's spend the time in here really nailing down all of the stuff that you're not getting there.” (35:11-35:19 | Lizzy)
• “If you're not executing it well, it's not a good movement. It could actually be a harmful movement.” (38:11-38:14 | Lizzy) 
• “There's no one body type for any situation. And how you look does not necessarily correlate to your level of health.” (51:15-51:24 | Lizzy)
 
Links
Connect with Lizzy Wolterbeek:
Website | https://embodiedmovementts.com/
Instagram | https://www.instagram.com/embodiedmovement_ts/
Facebook | https://www.facebook.com/lizzyatembodiedmovement
Instagram | https://www.instagram.com/lizzofasho/
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

66. Begin with the End in Mind

Key Takeaways:
 
• Approach your goals by working backwards. Ask yourself what do you want to accomplish and what steps do you need to take to achieve that?
• Aging is an inevitable part of life, but we can implement habits into our daily routines that can help make this process easier on us. 
• Understand your internal motivations and use them to help motivate you every day to achieve your goals. 
 
How can we maximize not only our life span but our health span? And what can you do now to set yourself up to set yourself up for a life of longevity and health? Those are questions that came to mind when host Dr. Andrew Fix was reading Peter Attia’s latest book, Outlive: The Science of Art and Longevity. In today’s episode, Dr. Andrew explores the phrase “begin with the end in mind,” and what that means for him and his approach to physical therapy. 
 
Unfortunately, aging is an inevitable part of life. And while we cannot avoid it, there are many things we can do to make the process easier on our bodies. So when we approach our health-related goals, it is best to start with an understanding of what the desired outcome is that we are looking for. Dr. Andrew suggests that listeners ask themselves what kinds of things they want to be doing at a certain point in their life. Do you still want to be a runner in your 50’s and 60’s? If that is your goal, then what are you doing now that will help you progress and maintain your body’s physical capacity to get there?
 
By figuring out our internal motivations, we are more likely to find things that motivate us day in and day out. And by approaching our goals with the end goal in mind, we can begin to implement habits that can help put us on the right track to living a healthy and full life. 
 
Quotes
• “Where do you want to be? What is the desired outcome that you are looking for and how can you devise a plan of action for how you're going to get there?” (02:12-02:23 | Dr. Andrew)
• “What is the mental visualization of what you have in mind? That's the first step.” (03:37-03:43 | Dr. Andrew)
• “Maybe there's a very deeply instilled internal motivation of why that person wants to be able to do that thing. And that’s great. We need to know that information in order to help hold that client accountable in the office.” (06:03-06:18 | Dr. Andrew)
• “When you're setting goals for yourself, you need something that's going to motivate you day in and day out and hold you accountable to do the smaller steps that are going to help you reach that outcome. Because it's not just going to happen just because you wrote it down on a piece of paper.” (06:20-06:39 | Dr. Andrew)
• Unfortunately, starting at a relatively young age, like in our thirties, our physical fitness and health begins to decline as we age. We start to lose muscle mass, we lose aerobic capacity, unless you are doing significant training in your early years to try and progress and maintain these things to fight off the effects that aging and time has on all of our bodies.” (08:26-08:59 | Dr. Andrew)
Links
https://peterattiamd.com/outlive/
https://7habitsstore.com/
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

65. Mastering the Marathon: Strategies for Smarter Training | Tristan Mitchell

Key Takeaways
• Use the first half of a marathon as a warm up, race slower than your goal race pace 
• Runners can use strength training to restore damaged body tissue and build a more robust body
• All 3 macronutrients are important for runners, but protein is actually the most important
 
“People talk about hitting a wall. To me the wall just means that you ran dumb. You've been too fast and you have nothing left,” explains Tristan Mitchell, owner, manager, and coach at Lions Den SMP. Tristan has completed 24 marathons and has learned a lot about training for running since his first attempt at age 20. Today, he joins host Dr. Andrew Fix to discuss strategies for smarter marathon training.
 
Running for extended periods of time is very rough on the body because it is incredibly repetitive. In order to master the marathon without harming your body, it is important to train strategically. This means not only learning how to pace yourself properly throughout the race depending on its length, but also knowing how to fuel your body efficiently beforehand. People are quick to think of carbohydrates for runners, but protein is even more important as a building block for your body to function at its best. Additionally, adding in strength training can help restore the body tissues that have been damaged by the repetitive motions of running.
 
If you start off a marathon running your hardest, you will likely hit a wall pretty quickly. That’s why it is imperative to pace yourself and purposefully run slower than your race pace goal for the first half of the marathon before kicking it into high gear for the second half. Be sure to fuel up on lots of protein beforehand and consider adding strength training to your regimen to help your body become more robust. 
 
Quotes
• “Learning how to negative split races was huge, and ever since then it's something I've really worked at in the marathon and prided myself on. (20:20-20:29 | Tristan)
• “The way I always like to think about it is having these things that I can draw upon to elicit an adrenaline response, something that just fires me up. And I save these things for the second half of a marathon.” (21:51-22:05 | Tristan)
• “If you go out too hard, you simply burn up too much of your stored carbohydrates.” (33:00-33:06 | Tristan)
• “People talk about hitting a wall. To me the wall just means that you ran dumb. You've been too fast and you have nothing left.” (33:11-33:19 | Tristan)
• “When it comes to running, strength training builds a more robust body. It builds a body that can tolerate the demands of running training more effectively.” (49:25-49:38 | Tristan) 
• “All three of the macronutrients are highly important aspects of a runner's diet, protein, fat and carbohydrates. But I think that we must get runners to think through the lens of protein first, because it is the building block.” (1:05:41-1:05:59 | Tristan)
 
Links
Connect with Tristan Mitchell:
Website | ​​https://www.lionsdensmp.com/
Instagram | https://www.instagram.com/lionsdensmp/?hl=en
Facebook | https://www.facebook.com/LionsDenSMP
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

64. Adapt and Overcome: Modifying Your Training with Injury

Key Takeaways
• Having an injury does not automatically translate to stopping all training
• Many exercises can be modified to be safely performed in a way that does not worsen an injury
• Don’t forget to exercise the uninjured parts of your body such as the opposite leg or arm
 
“It doesn't matter if you're an athlete or you're just a normal person competing in the game that we all call life, there's things that you can continue to do to prepare your body for what lies ahead,” explains host Dr. Andrew Fix. Dr. Andrew’s experience with his Achilles repair procedure has taught him firsthand how to modify exercises in order to keep training while healing. Today, he discusses how to adapt and overcome an injury, including how to modify your training regimen.
 
Whether you are an athlete or just a regular person looking to maintain your health, your training needs to be adjusted anytime you have an injury. If you hurt your leg and then are told to not exercise your lower body at all, you will likely suffer muscle atrophy. Instead of completely putting a halt to your training, don’t forget about the rest of your body. You may not be able to do the same exercises that you could do before right away and ones you can do will likely need to be modified, but it is better than doing nothing. Continuing to train even before being cleared for a return to full activity is good for your body’s overall strength and resilience. The longer break you take, the more difficult it will be to return to your old training or sport when you are cleared. 
 
Learning how to adapt and overcome an injury is a vital part of caring for the body that you have been gifted with. An injury is not an automatic reason to take an all out break from training. Instead, it is an opportunity to approach training in a new way and to focus on strengthening other parts of your body. Physical therapy can teach you ways to keep your body strong while healing your injury, so that when you are cleared you can get right back to doing the things you love. 
 
 
Quotes
• “You can see a very noticeable difference in what we call atrophy, or loss of muscle due to not using it, in the size of his one leg compared to the other in areas like his quadriceps, his hamstrings, his calf, not just the ankle.” (7:52-8:05 | Dr. Andrew)
• “I would suggest you continue to train as much as you can with the rest of your body, including your other limb, whether that's your arm, whether that's your leg, don't forget about it.” (16:27-16:38 | Dr. Andrew)
• “When you get injured that does not mean that your training stops or takes a break because life doesn't take a break for us.” (18:10-18:16 | Dr. Andrew) 
• “It doesn't matter if you're an athlete or you're just a normal person competing in the game that we all call life, there's things that you can continue to do to prepare your body for what lies ahead.” (18:46-18:57 | Dr. Andrew)
 
Links
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

63. Using Palmar Cooling to Improve Performance | AVA Cooling Technology (Part 1)

Key Takeaways
• Everyone needs to consider body temperature regulation
• High body temperature causes fatigue
• Temperature can be regulated by dumping heat from the palms
 
“The way it works is your body dumps heat into the aluminum, the aluminum dumps heat into the water, and that allows it to stay as cool as possible for as long as possible,” explains Kyle Sela, physical therapist, strength coach, founder and owner of AVA Cooling Technology, a performance enhancement company focusing on thermoregulation with a current specialization in palmar cooling. Today, Kyle joins host Andrew Fix to talk about using palmar cooling to improve exercise performance and recovery.
 
One of the byproducts of exercise is heat. This increase in body heat causes fatigue at both the cellular level and the motivational level. Whether you are an elite athlete or someone looking to improve their fitness, palm cooling can help take your performance further. Due to the glabrous skin on the palms of our hands, they are a very effective pathway for heat dumping. The AVA Mitt, made of simple materials like aluminum and water, is making palmar cooling more practical and accessible, so that everyone can have a chance to improve their performance.
 
When your body has an outlet for dumping the excess heat during exercise, you are able to reduce fatigue and exercise for longer. Add palm cooling to your training regimen and see how many more reps you do.
Quotes
• “One of those byproducts of exercise is that our body temperature will rise, and a rise in body temperature can become deadly if we get up to that 104 degree range. But until that point, it's also going to begin to cause fatigue in our body.” (13:07-13:21 | Kyle)
• “Underneath the glabrous skin of our palms, face, and soles, we have this circuit that is mainly used for temperature regulation.” (16:33-16:39 | Kyle)
• “This just allows you to work harder for longer in your workout. Then if you extrapolate that over a training cycle, you're going to see incredible benefits.” (32:13-32:30 | Kyle)
• “The way it works is your body dumps heat into the aluminum, the aluminum dumps heat into the water, and that allows it to stay as cool as possible for as long as possible.” (35:30-35:41 | Kyle)
• “Body temperature and the regulation of it is something that we all need to consider as humans and athletes. It's not for the elite, it's for everybody.” (48:52-48:59 | Kyle) 
 
Links
Connect with Kyle Sela:
Website | https://www.avacooling.com/
Instagram | https://www.instagram.com/avacoolingtechnology/
Instagram | https://www.instagram.com/kyle_sela/
 
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/dr.andrewfix/ 
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
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