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.
Listen on:
Episodes
Tuesday Jul 18, 2023
Tuesday Jul 18, 2023
Key Takeaways:
• Get blood work done regularly (every 3, 6, 12 months)
• Even if you have perfect cholesterol, you should still get your arteries checked for plaque
• The first symptom of a heart attack is usually death. So don’t wait until you actually have symptoms to check your heart health
Cardiovascular health is extremely important to keep on top of for all people, but especially for athletes. Often, because athletes look healthy on the outside and are performing well, problems can end up being missed until it is too late. Not staying on top of heart health is what leads to athletes collapsing on the field or having a heart attack while driving home from a fitness class. In this episode, Corey Feldman, co-owner and primary provider at Tri Vida Functional Medicine, shares his tips for athletes looking to be proactive about their cardiovascular health.
Growing up, athletes are tested in yearly physicals in order to play sports at their schools. Unfortunately, adult athletes are less likely to keep up with these check ups, especially when they appear to be in good shape and are feeling healthy. Even people who have a healthy lifestyle and appear fit may still have genetic predispositions to certain diseases. This is why regardless of current health and fitness level, all people can benefit from regular blood work. By combining frequent testing with lifestyle changes like increased cardiovascular exercise, eating a healthier, more nutritious diet, and getting adequate sleep, athletes can better protect their heart health.
Instead of waiting for symptoms to occur, be proactive about your health and seek out testing from your physician. Look beyond the basics and encourage your physician to test additional things like hormone levels, inflammatory markers, gastrointestinal health, and cholesterol. Don’t wait until something goes wrong to start testing, because most often, the first symptom of a heart attack is simply dropping dead.
Quotes
• “Getting some blood work done every three, six, twelve months would benefit anybody.” (12:43 | Corey)
• “There's so many different inflammatory markers that need to be tested as well to try to find root causes of why your body is inflamed.” (18:05 | Corey)
• “What you need to look at when you're really looking at cholesterol is size, shape, production and transportation of cholesterol.” (20:38 | Corey)
• “The bottom line is you can ask for any test you want. And, if your doctor is not willing to give you the tests you want within reason, go get a new doctor.” (24:00 | Corey)
• “Healthy, unhealthy, whatever you got going on, I'd recommend people do these types of tests… I have seen people with perfect cholesterol, still plaquing in their arteries.” (25:48 | Corey)
• “The first symptom of heart attack is usually death.” (30:52 | Corey)
• “Medication is not the devil and medication is not a failure. Medication is a tool.” (33:47 | Corey)
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 Corey Feldman:
Website | https://trividafunctionalmedicine.com/
Instagram | https://www.instagram.com/trividahealth/
Facebook | https://www.facebook.com/TrividaHealth
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 Jul 11, 2023
Tuesday Jul 11, 2023
Key Takeaways:
• While AI should not be used to completely replace a physical therapist, it can be used as a means of gathering data to determine the best treatment plan
• Wearables and other data collection tools are now at the point where the data can be used to assess and reassess treatment plans
• The testing can be completed very quickly and works similarly to a blood test, in that it is the same test for everyone but the therapist will be focusing on different biomarkers for each patient
If you have any wearables like the Aura Ring or a FitBit, you likely have gathered a whole lot of data about your health and daily movement. However, if you do not know how to actually implement this data into your lifestyle, then it is likely not doing a whole lot for you. The good news is that thanks to machine learning, AI is now at the point where this data can be pooled together and used to create movement assessments and treatment plans. In this episode, learn more about movement intelligence and how it can help you optimize your performance from Dr. Phil Wagner, CEO and founder of Sparta Science.
Continual reassessment is a large and time consuming component of physical therapy. With movement intelligence, this reassessment can be completed much more quickly and easily. Using data from force plates in tandem with data from apps and wearables, the AI is able to learn a lot about a patient in a very short amount of time and make suggestions for treatment based on its human data platform. Much like a blood test, the movement testing is the same for each patient, with the physical therapist focusing on different biomarkers depending on the patient’s specific issues. As all of those data points continue to accumulate, this provides an opportunity for more individualized results.
The human data platform is a win-win for patients and physical therapists because it provides the therapist an opportunity to leverage insights from thousands of data points while still allowing them autonomy over their patient’s treatment. If you’re looking for a streamlined way to combine performance improvement and injury prevention, movement intelligence is the way to go.
Quotes
• “Reassessment is a very key and core principle of PT.” (9:59-10:03 | Dr. Wagner)
• “Now we're to the place where machine learning is able to establish a data platform.” (12:01-12:07 | Dr. Wagner)
• “You have to be aware that the higher level performance does bear with it a higher risk for injury, you can't escape that.” (18:58-19:05 | Dr. Wagner)
• “The beauty about this is it's a win-win, in that they have autonomy to do what they think is best, but they can also get to leverage those insights from everybody else.” (25:07-25:19 | Dr. Wagner)
• “Assessments should be more like a blood test. They don't need to be long or varied. They need to be deep.” (47:44-47:51 | Dr. Wagner)
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 Dr. Phil Wagner:
Website | http://spartascience.com/
Instagram | https://www.instagram.com/spartascience/
Linktree | https://linktr.ee/spartascience
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 Jul 04, 2023
Tuesday Jul 04, 2023
Key Takeaways:
• When the body does not have enough energy to support daily physiological functions, this can trigger RED-S
• RED-S causes health complications like hormone suppression, bone stress injuries, and digestive issues
• RED-S is most commonly seen in female athletes, but is believed to be underreported in males. It is often made worse by disordered eating and is seen most in athletes engaging in endurance sports like running, antigravity sports like rock climbing, weight training, and sports that require a lean physique
You are likely familiar with the stress that athletes put their bodies under in order to excel at their sport. But what you may not know is that many athletes are at risk of developing low energy availability due to the activities involved and a culture that encourages disordered eating. In this episode, find out all about RED-S, Relative Energy Deficiency in Sport, from a true expert, Dr. Aubrey Armento, MD, a primary care sports medicine physician at Children’s Hospital Colorado.
When the body doesn’t have enough energy to function, it adapts by slowing down all of its physiological processes, such as digestion, heart rate, and temperature regulation. With female athletes, RED-S causes a dangerous disruption to hormones that can suppress the menstrual cycle and ultimately lead to loss of bone density. In addition to the energy expenditure required by more physically demanding sports, athletes tend to slip into patterns of disordered eating due to the culture around the sport itself. This can lead to nutrient deficiencies like anemia which can cause the body to further shut down.
With the help of a sports dietician and knowledgeable sports medicine physician, RED-S is reversible. If you are an athlete and begin to notice any signs of RED-S, seek help from a specialist sooner rather than later.
Quotes
• “Every day you need a certain amount of energy just to live and breathe and go to work or school or just live your daily life… then you're left without enough energy to support body functioning.” (5:40-6:15 | Dr. Aubrey)
• “If somebody has low energy availability, that ultimately leads to hormonal suppression or abnormal hormone cycling.” (7:46-7:55 | Dr. Aubrey)
• “One of the ways the body adapts to energy deficiencies is that it basically slows the gut down.” (20:58-21:04 | Dr. Aubrey)
• “The nature of the activity itself, and then the nature of the culture around the sport, tends to promote behaviors that put people more at risk.” (30:10-30:23 | Dr. Aubrey)
• “I always encourage people, if they think something's not right, or they're recognizing that they're struggling with any of these things that we've talked about, it can never hurt to see somebody who specializes in this.” (53:31-53:45 | Dr. Aubrey)
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 Dr. Aubrey Armento:
https://fastr.stanford.edu/
https://www.childrenscolorado.org/doctors-and-departments/physicians/a/aubrey-armento/
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 Jun 27, 2023
Tuesday Jun 27, 2023
Key Takeaways:
• Acupuncture affects the whole nervous system due to energetic intentionality, whereas dry needling is most helpful for localized areas of the body.
• You can always retrain yourself to think more positively, no matter what has happened in your life.
• You are your own best healer. There is more access to information and resources than ever before. Use your discernment to determine what is really serving you.
Chinese medicine is no ordinary remedy—it's a vibrant fusion of nutrition, herbs, Qi Gong, and acupuncture that revitalizes your entire being. In this episode, join Jordan New, a well known acupuncturist and herbalist, as he teams up with host Dr. Andrew Fix to unravel the wonders of Chinese medicine. Prepare to be amazed by the immense power that lies within you as your own ultimate healer.
Picture this: A 12-year-old Jordan receives a disheartening diagnosis of scoliosis, with doctors insisting surgery is the only solution in the long run. But destiny had a different plan. Exploring the realms of yoga in his late teens, Jordan experiences a mind-boggling transformation. His flexibility soars, posture improves, and pain vanishes into thin air. But life decides to throw him a curveball—a snowboarding accident lands him in a coma at the age of 23. Instead of surrendering to despair, Jordan embarks on an incredible journey to reclaim his health and transform his life. Armed with unwavering determination and a positive mindset, he delves into the ancient wisdom of Chinese medicine. Through the potent combination of hot yoga, herbal supplements, and acupuncture, Jordan emerges victorious, experiencing a complete recovery and a newfound level of vitality.
Thanks to the boundless wonders of the internet, a treasure trove of knowledge on diverse healing modalities awaits us all. So, it's time to embrace your discerning spirit and remember this powerful truth: You, yes, YOU are the ultimate healer because no one knows your body better than you do.
Quotes
• “Acupuncture is kind of like the cleanup crew that gets the car moving on the highway again…It's the key that unlocks the healing potential within the human body.” (8:08-8:45 | Jordan)
• “Just like anything in life, intention is so important.” (13:25-13:28 | Jordan)
• “Acupuncture is highly effective for fertility.” (19:38-19:41 | Jordan)
• “You can retrain yourself to think positively.” (24:40-24:42 | Jordan)
• “You are your own best healer, every single one of us.” (37:32-37:35 | Jordan)
• “You have the power to change your life, to heal yourself, to do whatever you want.” (42:35-42:40 | Jordan)
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 Jordan New:
Website | https://www.healthynewvibes.com/
Instagram | https://www.instagram.com/healthynewvibes/
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
Tuesday Jun 20, 2023
Tuesday Jun 20, 2023
Key takeaways:
• Control what you can and let go of what you cannot control.
• After adversity strikes, take time to recover. Seek out resources to determine what happened and why it happened and get back out there.
• Don’t compare yourself to other athletes, because your success may look different from their success.
The road to success is rarely a straight line. In today’s world, people are used to seeking out instant gratification, but becoming a successful athlete does not happen overnight. Instead, success comes from consistency and continuing to show up even in the face of adversity. In today’s episode, Amanda Marek, triathlete and triathlon coach, speaks with Dr. Andrew Fix about how to keep pushing forward after a setback.
When Amanda was 7 years old, she was diagnosed with a seizure disorder. Doctors told her mother that she should be pulled from all sports, but her mother had other ideas. She refused to give up on her daughter and instilled that same tenacity in Amanda. After falling in love with triathlons in her senior year of college, Amanda pushed herself to train hard and entered her first full IronMan in 2015. Even though she was in love with endurance sports, success did not come easily. She continued to have issues with the running portion, culminating in a huge blow out in 2018 where she had a seizure 400 meters from the finish line. Where many people may have given up after such an adverse event, Amanda pivoted, seeking out the resources she needed to recover properly and making a new plan for how to best prepare Amanda’s body for a successful run.
The road to success is full of ups and downs. It’s all about staying consistent and getting back up after each mistake or setback. If you are interested in trying a triathlon, you absolutely can make it happen with dedication and a lot of hard work.
Quotes
• “All too often I think people see really everything from sport to your professional life to social, everybody sees it as a straight line. But it's a lot of ups and downs. It's a lot of mistakes and getting back up and getting to the top of that straight line.” (8:45-9:11 | Amanda)
• “There's no shortage of options on how you can do this and how you can be successful. I'm a big advocate for anyone getting involved in the sport.” (25:24-25:37 | Amanda)
• “Consistency is the most important thing.” (25:50-25:53 | Amanda)
• “We live in a society where there's kind of this need for instant gratification…you have to make that decision to show up and put the work in.” (26:54-27:38 | Amanda)
• “I had a seizure 400 meters from the finish line. And, being the stubborn person I am and knowing what happened and knowing my body, whether it was right or wrong, I crawled to the finish line.” (43:08-43:22 | Amanda)
• “It's really important to not compare yourself to every other athlete because what they do is going to be a lot different than what you do, and your success may not look like their success.” (59:44-59:59 | Amanda)
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 Amanda Marek:
Tri 4 Schools: https://tri4schools.org/
Instagram: https://www.instagram.com/powerinthegrannygear/
Instagram: https://www.instagram.com/ammarek/
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
Tuesday Jun 13, 2023
Tuesday Jun 13, 2023
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
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/dr.andrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
Podcast production and show notes provided by HiveCast.fm
Tuesday Jun 06, 2023
Tuesday Jun 06, 2023
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
Tuesday May 30, 2023
Tuesday May 30, 2023
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
Tuesday May 23, 2023
Tuesday May 23, 2023
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
Tuesday May 16, 2023
Tuesday May 16, 2023
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
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.