The Code: A Guide to Health and Human Performance

Dr. Andrew Fix
  • 5.0 (40)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

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.

  1. 2D AGO

    224. The Recipe to Lifelong Wellbeing | Eileen Kopsaftis

    Aging gets blamed for a lot of things that may have more to do with disuse, fear, and incomplete advice than the number of candles on your birthday cake.   Dr. Andrew Fix talks with physical therapist Eileen Kopsaftis about pain, aging, and strength through a lens that challenges the usual story of decline. Eileen questions the idea that weakness, balance issues, loss of independence, and chronic pain are simply part of getting older. Some of these changes may be common, but are they truly normal?   Andrew and Eileen unpack why pain often points to a bigger movement story. A shoulder issue may trace back to an ankle. Foot pain may connect to the hips. A limitation may have less to do with the part that hurts and more to do with the way the whole body works together.   They also talk about strength, stairs, muscle loss, and the subtle ways convenience can speed up physical decline. What happens when we stop taking the stairs? How much of aging is shaped by what we believe our bodies are capable of? This episode is a smart reminder that the body is a system, and aging can look very different when we keep building capacity instead of accepting decline as destiny.   Quotes “You have to believe that your body was designed to perform based on how you work it, based on how you feed it, based on how you live your life.” (Eileen Kopsaftis | 16:04) “There is a choice. If you believe you're gonna decline no matter what you do, you're not gonna do anything.” (Eileen Kopsaftis | 18:20) “The human body is not designed on a cellular level to decline. When you're doing the right things the right way, your body responds. doesn't matter how old you are.” (Eileen Kopsaftis | 26:45) “But as soon as that person stops having to climb stairs, they decline.” (Eileen Kopsaftis | 40:43) “It's important for people to remember that they're a whole body and they're not a body part.” (Eileen Kopsaftis | 56:37) Connect with Eileen Kopsaftis: Have Lifelong Wellbeing Subscribe to Eileen's YouTube SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    59 min

  2. MAY 5

    223. Don’t Let Injuries Become Setbacks

    An injury can sideline one limb without giving the rest of your body permission to quit.   When you’re in a sling, boot, or on crutches, the instinct is often to stop everything until you’re “cleared.” But what does that pause really cost? In this episode of The Code, Dr. Andrew Fix breaks down cross education and why training the uninjured side of the body can help preserve strength, limit atrophy, and support recovery on the injured side.   This conversation challenges the all-or-nothing mindset that often shows up after injury or surgery. Many people are told what not to do, but not what they can still do. That missing guidance can lead to lost habits, lower motivation, and a harder return to activity. With the right modifications, safe movement can keep the body and brain connected to the larger goal.   The bigger message is simple: recovery does not have to mean disappearing from your routines, your community, or your goals. Consistency still matters. And sometimes the best question after an injury is not, “How long until I’m back?” It’s, “What can I still do today?”   Quotes “The body is a fantastic machine. And it's smart enough to know that when we have an injury where we have something that's bothering us, we can't just stop moving. We need to keep moving.” (Dr. Andrew Fix | 01:23) “Continue to train the movements that you would do with that injured limb if it wasn't injured.” (03:27 | Dr. Andrew Fix) “One of the missed opportunities when it comes to rehabilitation and training is maintaining the consistency when something happens.” (04:09 | Dr. Andrew Fix) “Your goals don't stop just because something happened to you.” (06:42 | Dr. Andrew Fix) “The worst thing you could do is use that time to do nothing.” (09:01 | Dr. Andrew Fix)   Links https://www.google.com/search?q=cross+education+body+injury&rlz=1C5CHFA_enUS987US989&oq=cross+education+body+injury&gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIHCAEQIRigATIHCAIQIRigATIHCAMQIRigATIHCAQQIRigATIHCAUQIRifBTIHCAYQIRifBTIHCAcQIRifBTIHCAgQIRifBTIHCAkQIRifBdIBCDU2NDNqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8    SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    15 min

  3. APR 28

    222. Hope is Not a Strategy

    Hope is a beautiful liar when it convinces you that tomorrow will change what you refused to change today.   Dr. Andrew Fix offers a clear challenge to anyone who has been leaning a little too hard on hope. This episode asks what happens when hope feels good but preparation never follows and action never comes. Whether the issue is your health, your habits, your pain, or your relationships, how long can you expect change without doing something that supports it?   Across the conversation, he brings the focus back to personal responsibility in a way that feels honest and practical. What are you trusting time to fix? What outcome do you say you want, and what are you doing right now to make it more likely? The message is simple, but it lands: hope has value, yet real progress asks for preparation and action.   There is also a grounded reminder here about how life actually works. No one is perfectly balanced in every season, and some areas will get more attention than others. Still, the parts of life we neglect rarely improve on their own. This episode is a strong invitation to take a closer look at what you have been wishing would change and to consider what your next step could be.   Quotes “Hope is not a strategy.” (02:24 | Dr. Andrew Fix) “To make the strategy, what plans are you putting into place? What preparation are you doing? What action steps are you taking in order to make sure that this works out better than it did before, rather than just hoping.” (02:40 | Dr. Andrew Fix) “Hoping for an outcome of a race is not a strategy. What are you actually doing about it? Like what preparation are you putting into place?” (03:18 | Dr. Andrew Fix) “Ask yourself, what am I actually doing so that I can rely on something other than hope? What am I actually doing that's going to make that outcome more likely?” (05:56 | Dr. Andrew Fix) “What can you start doing today rather than just hoping? So you can make that thing a reality.” (06:19 | Dr. Andrew Fix)   Links SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    8 min

  4. APR 21

    221. Your Mind Is Either Your Advantage or Your Limitation | Krista Juerling

    For athletes and high performers, the toughest opponent is often the voice in your own head.   Dr. Andrew Fix sits down with Krista Juerling of Speakstone Counseling for a thoughtful conversation about mental performance, identity, and the pressure that can come with chasing excellence. What happens when the habits that fuel success also leave you depleted? Who are you when an injury, career shift, or major life change forces you to rethink the role that once defined you?   Krista brings a clear and compassionate perspective to the way high performers relate to themselves. She unpacks why self-criticism can feel useful even when it chips away at confidence, and why support can feel risky for people who have built their lives around staying sharp, staying strong, and staying ahead. The conversation also explores the difference between treating symptoms and getting honest about the deeper patterns underneath them.   This is a grounded look at the mental side of performance and the very human side of ambition. You will hear about identity beyond the job title or sport, the tension between the inner critic and the inner coach, and the kind of self-awareness that can make growth more sustainable. Where does your edge really come from? And what could change if you stopped treating pressure like proof that you are doing everything right?   Quotes “I think that it is important to expand your identity versus just like one thing, because I see that a lot in my clients actually.” (27:25 | Krista Juerling)  “If the inner critic shows up, it's usually there to try to protect you from something.” (40:12 | Krista Juerling) “Your inner critic is a teacher. It's just there to show you what you really need.” (42:28 | Krista Juerling) “We feel like if we don't say that to ourselves, then we won't push ourselves. But that's actually not true. The research shows us that the criticism is hurting your performance.” (43:03 | Krista Juerling) “You always have to go deeper than the symptom for sure.” (54:26 | Krista Juerling)    Links Connect with Krista Juerling: www.speakstonecc.com https://www.instagram.com/speakstonecc/   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    1 hr

  5. APR 14

    220. You Can Never Go Wrong Getting Strong

    A lot of workouts leave you exhausted, but the real question is whether they actually make you stronger.   Dr. Andrew Fix takes aim at one of the easiest traps in strength training: mistaking effort for progress. Feeling wiped out after a session can be satisfying, but that does not always mean your training is building useful strength. He makes the case for more intentional lifting by choosing loads that fit the reps, taking enough rest, and paying attention to whether you are truly challenging yourself.   The conversation also gets at a bigger idea about capacity. How different does life feel when your body is prepared for real physical demands? What shifts when being strong has less to do with appearance and more to do with resilience, confidence, and durability? It is a grounded reminder that strength training can shape far more than what happens in the gym.   Quotes “You can never go wrong getting strong.”(01:40 | Dr. Andrew Fix) “If they were training for strength, you need to be picking a rep range or a volume, like the weight that you're using and the number of sets and reps that you're doing that is actually challenging you.” (03:48 | Dr. Andrew Fix) “I'm talking about lifting challenging weights, using rest time in between so that you can actually push yourself so that you're getting a different stimulus to the tissue, to the nervous system.” (05:52 | Dr. Andrew Fix) “Injuries occurring from a weight training perspective are so much lower than in many of the other things that we do in life.” (08:52 | Dr. Andrew Fix) “If your goal is to get stronger, you're not really giving your body, physiologically, the best opportunity to do that if your training and if your load is not challenging enough for you at that given point in time.” (10:06 | Dr. Andrew Fix)   Links   https://pubmed.ncbi.nlm.nih.gov/29112055/   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    11 min

  6. APR 7

    219. Getting Back Up is the Only Backup Plan You Need

    The hardest part of growth is not finding the next big move; it is staying loyal to the basics when your ego wants a shortcut.   Backup plans can become excuses. Change creates pressure. Discomfort has a way of showing you whether you are serious about growth or just interested in the idea of it.   Dr. Andrew Fix reflects on a recent conference and brings the lesson home in a clear way: most progress comes from doing the basic things well and doing them long enough to matter. He also digs into a harder question. Who are you around, and are those people pushing you to raise your standard? This conversation is a reminder that real growth usually feels uncomfortable before it feels rewarding, and the people who move forward are the ones who keep getting back up.   Quotes “There is no magic formula. There's no magic bullet. There's no Harry Potter magic wand that is gonna help you get from point A to point B or accomplish whatever it is that you're trying to accomplish, you need to master the fundamentals. You need to master the basics.” (03:20 | Dr. Andrew Fix) “If you are always the smartest person in the room, if you're always the fittest person in the room, it is going to take a ton of effort and intention to continue to challenge yourself.” (05:02 | Dr. Andrew Fix) “It's easier to just stay the same, but it's so much worse, right?” (07:33 | Dr. Andrew Fix) “Change is very, very hard. It's hard mentally, it can be hard physically, it can be very stressful.” (08:15 | Dr. Andrew Fix) “Getting back up is the only backup plan you need.” (10:58 | Dr. Andrew Fix)   Links   https://www.youtube.com/watch?v=Yyd5kmngrOU   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    12 min

  7. MAR 31

    218. From Setbacks to Comebacks | Alex Kaminsky

    One back injury turns into a stark reckoning with pain, recovery, and the life you stop postponing when your body forces you to pay attention.   Alex Kaminsky joins Dr. Andrew Fix for a conversation about what happens when a sudden setback makes everything feel immediate. Her story begins with a serious back injury and emergency surgery, but the heart of this episode is the comeback that followed. What do you notice when pain finally lifts? What becomes clear when your body will no longer let you push past the warning signs? Alex reflects on how quickly ordinary things can take on new meaning when movement, comfort, and independence no longer feel guaranteed.   They also get honest about recovery in a way that feels useful and real. Surgery brought relief, but it did not remove the work. Healing asks for patience, discipline, and a willingness to face the weak spots you may have ignored before. This conversation lands on something bigger than rehab alone: gratitude that feels grounded, a sharper respect for quality of life, and a reminder that every setback holds the possibility of a more intentional comeback. What would change if you treated today like something worth fully being in?   Quotes “Just understanding that where you're at today is truly a miracle is the biggest mindset shift.” (38:50 | Alex Kaminsky) “Getting through something really hard proves to myself that I can get through really hard things.” (50:14 | Alex Kaminsky) “Do all the things. Because all those things, whether they succeed or fail, are what is going to morph you into the person that you are becoming. And becoming is a constant thing.” (50:51 | Alex Kaminsky) “I am who I am today because of those things. And this can be said for anything. If your level of hard that you've had to go through is maybe like a level one on the level of hard, still a hard thing, right? And it still is making you a better person.” (52:39 | Alex Kaminsky) “You have to understand why you're becoming a better person or why you got through something hard. Otherwise you can't replicate it or you can't take that into the next phase of your life.” (54:05 | Alex Kaminsky) Connect with Alex Kaminsky: Convergence: The Art of Being Everything (Apple)  Convergence: The Art of Being Everything (Spotify) Links SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    1 hr

  8. MAR 24

    217. Reflect on Your Journey

    What feels inconvenient, awkward, or disruptive today may be the exact pressure that pushes your life into its next shape.   As Dr. Andrew Fix prepares to leave the home where this chapter of The Code began, he uses the moment to reflect on how quickly life changes and what growth actually asks of us. A move, an early workout, a packed house, a full calendar. None of it feels especially polished. Yet that is exactly where the message lands. Progress often shows up in ordinary moments that ask for more than comfort can give.   This conversation circles around a simple question: what becomes possible when you do the thing you almost talked yourself out of? Dr. Fix shares how small choices to show up can lead to unexpected connections, fresh perspective, and the kind of momentum that does not come from staying where life feels easy. He also makes space for something many people skip. Reflection. How often do you stop long enough to notice how far you have come? How often do you give yourself credit for the quiet wins that never make the highlight reel?   The result is a grounded reminder that discomfort is often temporary, but the growth that comes from it can last. This episode speaks to anyone in the middle of change who needs a steadier way to look at challenge, transition, and the next step ahead.   Quotes “The people who are willing to do things that most people won't do are the ones who are going to wind up with opportunities that most people don't get.” (03:12 | Dr. Andrew Fix) “It's just crazy how you put yourself in scenarios that sometimes you don't want to do.” (04:01 | Dr. Andrew Fix) “Life begins at the end of your comfort zone.” (04:47 | Dr. Andrew Fix) Take a moment to reflect on the places that you've been, reflect on the things that you've accomplished.” (07:53 | Dr. Andrew Fix) “Sometimes it is hard to notice the little things when you're just so focused on the next step or the big picture.” (08:26 | Dr. Andrew Fix)   Links SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    10 min
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5
out of 5
40 Ratings

About

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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