The Code: A Guide to Health and Human Performance

Dr. Andrew Fix
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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. 17 GIỜ TRƯỚC

    197. The Secret to Your Future Self

    The secret to your life is hidden in your daily routine.   In this episode, Dr. Andrew Fix unpacks how habits create the foundation for who you become and where you end up. Success rarely comes from one big breakthrough; it’s the result of small, consistent actions that compound over time. Every decision—what you eat, how you move, how you spend your time—quietly shapes your future self long before you realize it.   He reframes goal setting as the starting line, not the finish. Setting intentions gives direction, but it’s your habits that move you forward. The real question is whether your daily routine reflects the goals you claim to care about. If your actions don’t match your ambitions, something needs to shift.   Your priorities are revealed in two places: your calendar and your bank account. Where you invest your time and money tells the truth about what matters most. This episode challenges you to look closer, make adjustments, and build a routine that actually leads you toward the future you want.   Quotes “The secret to your life is hidden in your daily routine.” (01:04 | Dr. Andrew Fix) “Daily habits stacked on top of one another, whether for the good or for the bad, ultimately dictate where your future self is going to be.” (01:37 | Dr. Andrew Fix) “The goal is not how you get there. It’s the small micro habits every single day.” (03:32 | Dr. Andrew Fix) “If you show me your calendar, I’ll show you where your priorities are.” (04:02 | Dr. Andrew Fix) "What is the future self that you are looking or hoping to become? And how can you set up your daily tasks and your daily habits to help you get there in the most efficient way possible?" (06:53 | 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 phút

  2. 28 THG 10

    196. Fear, Delay, and the 40% You’re Leaving Behind

    Most of us don’t procrastinate because we’re lazy, we hesitate because of fear. Fear of failing, of being judged, of not knowing how things will turn out.   In this episode, Dr. Andrew Fix unpacks how procrastination quietly stalls progress, and why waiting for certainty keeps us from building momentum. He shares a story about his son standing at the top of a playground slide—hesitant at first, then overjoyed once he finally let go—as a reminder that confidence comes from action, not overthinking. Drawing from Harvard research showing that people who start early outperform those who wait by 40%, Andrew reframes progress as something created through movement, not mastery.   This episode is a call to stop overplanning and start doing. Because when fear drives hesitation, the real cost isn’t failure, it’s the progress you never make.   Quotes “There is gonna be fear that most of us have associated with doing something new, associated with doing something that we've been putting off, but we're never gonna reap the benefits of what could happen.” (03:30 | Dr. Andrew Fix) “Even if they're less talented, the person that starts sooner and gets going and does what we call learning by doing, the person that starts first is going to outperform the other individual, even if they're more talented by 40%.” (05: 13 | Dr. Andrew Fix) “We are going to learn by doing much more than by preparing and planning. You're going to receive and find much more clarity by doing something than by planning ever will.” (07:17 | Dr. Andrew Fix) “Action is going to teach us more than planning ever can. Action is going to provide us with more clarity than planning and preparation ever can.” (09:03| Dr. Andrew Fix) “It doesn't need to be perfect. You're going to learn from your failures and you're going to wind up way farther ahead by just getting started and taking that first step. than if you continue to wait.” (13:35 | Dr. Andrew Fix)   Links How to Stop Procrastinating | Harvard Business Review   Stop Procrastinating and Tackle That Big Project | Harvard Business Review   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 phút

  3. 21 THG 10

    195. Food as Medicine: A New Model for Health Care | Tamar Samuels

    Treat your fork like a prescription and your plate the front line of care as produce, protein, and mindset turn everyday eating into real medicine. Dr. Andrew Fix sits down with Tamar Samuels, registered dietitian and co-founder of Culina Health, to examine why nutritional therapy often fails in practice despite being so logical on paper. If most people already know the basics—eat more plants, cut the processed stuff—why doesn’t that knowledge automatically lead to action?   Tamar lays out the real barriers: limited access to guidance, confusing nutrition narratives, and perfection-based rules that collapse under stress. Prevention and longevity don’t require an overhaul, they require patterns you can live with.   Tamar’s approach is refreshingly practical. Build meals around produce and protein. Choose progress over precision. Bring in support before willpower burns out. Food as medicine doesn’t have to feel clinical, it can be familiar, forgiving, and built one ordinary meal at a time.   Quotes “Most people don't think about a dietician as part of that general team. And yet we eat all day long. And the food that we eat really informs all of these other conditions that we see our doctors regularly for.” (08:14 | Tamar Samuels) There's a huge gap here in why people aren't seeing registered dietitians. And there's a lot of reasons behind it, mostly because people don't even know what dietitians are or many dietitians are cost prohibitive.” (08:32 | Tamar Samuels) “The problem isn't the lack of access to nutrition information. It's too much access to nutrition information.” (18:25 | Tamar Samuels) “It doesn't have to be perfect.  We're not aiming for perfection. You're never going to hit your goals every single time, every day, right? It's just about paying attention. You're much more likely to get there if you pay attention and monitor and track and get this community support than if you wouldn't have done that.” (35:10 | Tamar Samuels) "It's okay to emotionally eat. The problem is when we rely exclusively on emotionally eating as our major or as our main tool to manage stress and to, you know, help manage a variety of different emotions." (41:32  | Tamar Samuels)   Connect with Tamar Samuels: Visit the Culina Health website Follow Culina Health on Instagram Tamar Samuels is a registered dietitian, co-founder, and Head of Clinical Partnerships at Culina Health, where she leads collaborations with healthcare providers to bridge nutrition care and traditional medicine. With over a decade of experience, she champions Food as Medicine and patient-centered care. Integrating lifestyle medicine, behavioral science, and evidence-based nutrition, Tamar helps people build healthier relationships with food. A graduate of NYU with clinical training at Mount Sinai Hospital, she has been recognized by Well+Good as one of NYC’s top holistic dietitians. Her expertise has been featured in outlets such as The Huffington Post, Women’s Health, Shape, and The Tamron Hall Show. 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

    53 phút

  4. 14 THG 10

    194. The Power of 7,000 Steps a Day

    We spend so much time chasing big fitness goals that we often overlook one of the simplest tools for better health: walking. Not a marathon. Not a perfectly structured training routine. Just consistent steps.   Dr. Andrew Fix breaks down new research that challenges the long-held belief that 10,000 steps a day is the gold standard. The truth is,  you can change your health trajectory with just 7,000. That one shift, from aiming for perfection to aiming for consistency,  is linked to lower mortality rates from cardiovascular disease and cancer, reduced risk of diabetes and dementia, and better protection against depression and falls. Walking becomes more than exercise — it’s one of the most accessible ways to extend longevity. And contrary to what we often hear, movement doesn’t wear your body down; it protects it. Even conditions like arthritis improve when you build strength and keep your body moving.   This episode is a reminder that taking care of your health doesn’t always require intensity,  just intention. If something as simple as daily walking could lower your mortality risk and give you more years of active longevity, what would it look like to treat those extra steps as non-negotiable?   Quotes “If we are living longer and our lifespan is longer, but we're not actually enjoying and using those later years to do anything productive… I don't want that. I don't want to just live and not be able to do anything.” (06:26 | Dr. Andrew Fix) “Moving is important… you don’t have to feel like you're not being productive with your health if you're not quite hitting the 10,000.” (07:08 | Dr. Andrew Fix) “The name of the game here is consistency. We need to be able to consistently keep doing this day after day.” (07:51 | Dr. Andrew Fix) “The truth of the matter is we need to get the steps. We need to build strength and do activities with the muscles of our legs. And that's what's going to help those joints continue to function and thrive under the activities that you want to do.” (08:53 | Dr. Andrew Fix) “Getting more than 7,000 steps a day can really help reduce dysfunction, reduce the limitations that we have, and reduce the risk of these conditions we can largely prevent.” (10:40 | Dr. Andrew Fix)   Links New Study Reimagines the Relationship Between Daily Steps and Health Outcomes | APTA   6,000 Steps A Day Keeps Knee OA Limitations Away | Sargent College of Health & Rehabilitation Sciences   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

    13 phút

  5. 7 THG 10

    193. Curating Your Online Experience | Bryan Dobkin

    Social media feeds are built to keep you scrolling, but at what cost to your focus and wellbeing?   Dr. Andrew Fix sits down with Bryan Dobkin, a Principal People Scientist with expertise in organizational psychology, workforce strategy, and the future of work, to unpack how AI and social media shape the way we think, feel, and connect. Bryan is passionate about building systems that help people do their best work, and he brings that same lens to how technology influences our everyday lives.   From the way algorithms decide what shows up in our feeds to the rise of tools like ChatGPT, Bryan explains why our digital “diet” matters more than we realize. He shares practical steps for better digital hygiene, from muting the noise in your feed to setting limits on addictive apps, and examples of using AI intentionally, like creating custom bedtime stories for his three boys. Along the way, he highlights the simple drivers of fulfillment at work: growth, impact, and surrounding yourself with the right people.   With clarity and candor, Bryan shows how AI can either drain us or serve us — and what it takes to choose the difference.   Quotes "The technology itself is neither good nor bad. Technology is a tool and how we choose to use it, how we choose to let it influence us or the  kind of impact that we let it have on us." (10:40 | Bryan Dobkin) "Feeds are optimized for engagement. They’re not optimized for well-being in any sense of the word." (24:14 | Bryan Dobkin) "We are up against industrial grade reinforcement loops. These are massive companies that are doing everything in their power to capture our attention and to keep us engaging with whatever content they want us to." (25:00 | Bryan Dobkin) “Curate your feed like you curate your home. Remove what doesn't serve you. People may remember during the pandemic, there was Marie Kondo. She got really popular…she had that quote, right? If it doesn't bring you joy, let it go. Get rid of it. The same is true of your online experience. Try to curate, and it doesn't have to necessarily be joy, but what is serving you in a productive way and what is not.” (26:26 | Bryan Dobkin) “Notifications are like sugar, right? They're okay in small doses, but they're corrosive by default.” (37:04 | Bryan Dobkin)   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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    1 giờ 2 phút

  6. 30 THG 9

    192. Benefits of Saunas & Heat Exposure (Rebroadcast)

    Sauna sessions aren’t just about sweating it out — they can support cardiovascular health, reduce stress, and even play a role in longevity. But how hot does it need to be, and how long should you actually stay in?   Dr. Andrew Fix takes a closer look at deliberate heat exposure and what really happens when you step into a sauna or hot tub. From heart-healthy benefits that mirror light exercise, to the release of growth hormone and endorphins, he breaks down the science in simple terms. You’ll also hear practical protocols on temperature ranges, timing, and why consistency is more important than the type of sauna you choose.   This episode blends research with actionable steps so you can use heat exposure, whether through a sauna or hot tub, in a way that supports your health and performance goals.   Quotes “If you're hoping to reap any sort of health related benefits, being consistent is really what's going to take the cake. If you aren't, it won't matter what type of sauna you have, because you're not going to benefit from it if you're not using it.” (03:23 | Dr. Andrew Fix) “Research articles actually show a reduction in what's called all-cause mortality. And that basically just means no matter what you die from, it could be anything, People that use saunas regularly compared to those who don't see a reduction in all-cause mortality.”  (06:05 | Dr. Andrew Fix) “In order for some of these benefits to peak, the sauna needs to be 80 to 100 degrees Celsius. Or for those of us who tend to measure things in Fahrenheit, like myself, that's 176 to 212 degrees Fahrenheit.”  (13:06 | Dr. Andrew Fix) “When you break down how long you should be in there, it looks like a range of somewhere between five and 20 minutes a couple of times a week, two to three times a week.” (13:52 | Dr. Andrew Fix) “A slight difference in the protocol…was to use the sauna for at least 57 minutes or an hour a week, but with the recommendation being to split that up over multiple days.” (17:57 | 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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    26 phút

  7. 23 THG 9

    191. Built to Last: The Framework for Intentional Growth | David Amerland

    David Amerland joins Dr. Andrew Fix to unpack why health habits so often fall apart, even when we know better. Why does motivation fade after the New Year rush? What makes some goals stick while others slip away? Drawing on his book “Built to Last,” David explains how our brains are wired to conserve energy, why logic alone rarely drives change, and how emotional connection becomes the deciding factor in long-term fitness.   The conversation pushes past fitness myths like “no pain, no gain” and shows how small, low-friction choices - walking farther, taking the stairs, moving while you watch TV - quietly raise the floor for your health. They also explore what it means to take real ownership of your well-being, building alignment between your values and daily actions, finding clarity about what fitness means to you personally, and developing the adaptability to keep going when life throws obstacles in the way.   What would change if you defined fitness for yourself, in a way that brings alignment, clarity, and adaptability - not just for today, but for the decades still ahead?   Quotes “We have this natural tendency to avoid the stressor when we don’t have a real reason to actually do it.” (11:00 | David Amerland) “It’s not that they don’t logically understand it. They understand it 100%. But when the emotional connection is not there, the calculus in our head, which calculates the energetic cost of an activity as opposed to the perceived value of the outcome, won’t change unless the emotional connection to that changes.” (11:24 | David Amerland) “The primary thing we’re willing to sacrifice without articulating it as such is us.” (24:03 | David Amerland) “When it comes to our own fitness, ultimately, the only experts and the only person responsible for that is us. Only we know how we feel. Only we know how capable we are. Only we are the ones who will be willing to force ourselves to do what we have to do. Ultimately, no one else cares.” (24:37 | David Amerland) “If the muscles work for 10 minutes, nonstop, and it doesn’t have to be intensive work, it can be light work, essentially they produce a hormone that affects the dopamine producing centers of the brain, which affect our motivation.” (52:00 | David Amerland)   Connect with David Amerland: Visit David’s Website   David Amerland is a multidisciplinary author exploring the evolving relationship between human behavior, technology, and personal wellbeing. From bestselling marketing books to practical health guides and thought-provoking fiction, David Amerland's work helps readers understand and adapt to a rapidly changing world.   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 giờ 10 phút

  8. 16 THG 9

    190. Benefits of Cold Exposure (Rebroadcast)

    Cold plunge, cryotherapy, and sauna have all gained attention as ways to push the body and mind, but what do they really offer beyond the shock of the cold?   Dr. Andrew Fix takes a closer look at deliberate cold exposure and why so many people turn to it for resilience, recovery, and focus. He unpacks what happens inside the body when you sit in icy water - the release of dopamine, the shift in metabolism, and the boost in energy and attention. He also reflects on the mental side: how choosing to step into discomfort can change the way you handle stress in daily life. How long do you need to stay in? When does timing matter most? What role can practices like sauna play alongside the cold?   This episode shares both the science and the steps so you can experiment with cold therapy in a way that fits your life and see how it might reshape your approach to health and performance.   Quotes “Our mind is extremely powerful. The mindset that you go into something with can have a huge effect on the effect that you get out of that activity or situation.” (11:22 | Dr. Andrew Fix) “Cold, whether you like it or not, has a chemical neurophysiological effect on us. And it is stressful. It’s a stressor to the body.” (12:10 | Dr. Andrew Fix) “One of the biggest reasons that people use cold exposure is to build resilience and grit.” (12:36 | Dr. Andrew Fix) “Getting into an ice bath has the same effect on our body. It has an effect of releasing dopamine, which can improve our mood.” (15:03 | Dr. Andrew Fix) “This is where some of the studies come from, if that water’s cold enough, the minimum effective dose to produce some of these effects in a noticeable manner on the body, is you want at least 11 minutes per week of total exposure to that cold.” (30:55 | 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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

    36 phút
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Giới Thiệu

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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