The Code: A Guide to Health and Human Performance

Dr. Andrew Fix
  • 5.0 (38)
  • 健康与健身
  • 一周一更

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. 2天前

    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 分钟

  2. 9月9日

    189. Running Into the Record Books with Team USA | Don Reichelt

    ​​Ultramarathon runner Don Reichelt opens up about how running has shaped his mindset, resilience, and sense of purpose.    Joining Dr. Andrew Fix, Don shares what it takes to move from the back of the pack to world records and a spot on Team USA at the 24-hour World Championships. What keeps someone going when the race lasts an entire day? How do you stay connected to the joy that first pulled you into the sport when training gets hard? Don reflects on the importance of surrounding yourself with the right team, using setbacks as teachers, and remembering your “why” when motivation fades. From mountain trails to flat looped courses, he shows how ultramarathon running is as much about mental strength as it is about physical endurance, offering lessons that reach far beyond the miles.   Quotes “I think the most important thing that I’ve learned and that I have implemented is that it’s okay not to have all the answers and to surround yourself with a team that does potentially have the answers.” (16:54 | Don Reichelt) “I simply wanted to be outside. And those are the things that you cannot forget. The more you get into the sport and it’s any sport or any activity is just remember that the first run you did and how probably terrible you were and how rewarding it felt to get done with that workout.” (19:42 | Don Reichelt) “It’s okay not to have all the answers. Surround yourself with a team, and also just remember where you came from, remember the passion and the joy and your why.”  (20:03 | Don Reichelt) “I would rather never win another race than not to be able to walk and run when I’m 80.” (27:00 | Don Reichelt) “I’m deeply, deeply motivated on the idea of not being like old man Don and looking back and saying, what would have happened if I tried to do this? What would have happened? Or what could I have been capable of if I pushed myself in this area or this?” (44:30 | Don Reichelt) “There is going to be a positive takeaway from failure. And maybe it’s a, ‘Oh, I approached it the wrong way,’ or, ‘Oh, I wasn’t as prepared as I thought, so I needed to do X, Y, and Z.’ There should be some action item takeaway from failure.” (51:25 | Don Reichelt)   Connect with Don Reichelt: Follow Don on Instagram  From Novice to Ultrarunning Champion with Don Reichelt | The Code Podcast  2025 IAU 24 Hour World Championship | USA Track & Field   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 小时 20 分钟

  3. 9月2日

    188. PEACE & LOVE: A New Way to Heal Injuries

    Forget the ice pack. There’s a better way to heal.   Dr. Andrew Fix challenges the old RICE (rest, ice, compression, elevation) protocol and shows how it can actually slow recovery instead of helping it. Ice and anti-inflammatories may ease pain in the moment, but they also keep the body from doing the work it’s built to do.   In this episode, Dr. Fix lays out PEACE (Protection, Elevation, Avoiding anti-inflammatories, Compression, Education) and LOVE (Load, Optimism, Vascularization, and Exercise), a framework that focuses on protecting the injured area, restoring blood flow, loading the body in safe ways, and leaning into an optimistic mindset. He explains how injuries can be turning points, moments to learn more about your body and build resilience for the future.    Have you ever thought about whether your recovery habits are helping you heal faster or keeping you stuck? Dr. Fix will make you rethink the way you care for yourself when injury strikes.   Quotes “If we take those things, if we ice, if we take anti-inflammatory medications, NSAIDs, just know that you are basically trading one thing for another. You’re trading some symptom relief, pain relief, and reduction in swelling for quicker healing, right? The term that I like to use a lot is you are effectively kicking the can down the road in terms of letting that injured area heal.” (07:13 | Dr. Andrew Fix) “We need to be positive. We need to think about what we can do, not what we can’t do. We need to be visualizing and imagining what our recovery is going to look like, what our performance is going to look like when we return from this injury, when we rehab, when we get back to doing things.” (18:02 | Dr. Andrew Fix) “Ditch the rice protocol. Instead, if you deal with an injury, we’re gonna do peace and love. We’re gonna give it peace and give it love. Protection, elevation, avoiding anti-inflammatories, compression, education, load optimism, vascularization, and exercise. It’s as simple as that.” (24:02 | Dr. Andrew Fix) “If you are dealing with an injury, especially if you’re not sure what you’re dealing with, make sure you get it checked out by somebody so that they can point you in the right direction.” (24:33 | Dr. Andrew Fix) “Sometimes our body is going to need a little bit of TLC because of an injury or a breakdown that occurred. But if we can think about what’s the learning moment here in this injury, you, a lot of times, can wind up better after the fact than you ever were before.” (25:47 | Dr. Andrew Fix)   Links https://www.instagram.com/reel/DHTcTHQp1OC/?hl=en https://bjsm.bmj.com/content/54/2/72   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

    27 分钟

  4. 8月26日

    187. Walk: Your Life Depends On It | Dr. Courtney Conley

    Walking begins with the foot, and Dr. Courtney Conley shows why building strength, mobility, and healthy gait mechanics is essential for lasting wellness.   Dr. Andrew Fix speaks with Dr. Conley, the founder of Gait Happens and a leading authority on foot health, about why our feet are the true foundation of human movement. From her early struggles with pain as a dancer and triathlete to her groundbreaking work helping patients worldwide, Dr. Conley shares how shifting the focus from orthotics and surgeries to natural function and strength creates lasting results.    Together, Dr. Fix and Dr. Conley explore why toe dexterity and foot strength are vital for balance, fall prevention, and independence, and how something as simple as walking can profoundly impact physical, mental, and emotional health. With strategies, compelling research, and insights into footwear and training, this episode challenges the way we think about gait and reframes walking as one of the most powerful tools we have to protect and enhance our health for life.   Quotes “Why are we treating the foot very differently than we treat everywhere else in the human body? We don’t talk about strength, we weren’t talking about mobility. And our feet are the first interface that we have with the ground when we move. We have thousands of sensory receptors on the bottom of our feet that are screaming for information to tell us how to move.” (05:01 | Dr. Courtney Conley) “If you do need to have the surgery, we want to make sure that on the other end of that, that you’re doing everything that you can to not have another one of those surgeries, which means the widest part of the foot is our toes, or should be. So whoever’s listening, look down at your foot. Your toes should be splayed, they should be wide, and they should be the widest part of your foot. And there’s a reason for that, because when we’re walking, we push off of our forefoot.” (10:09 | Dr. Courtney Conley) “There’s really great research looking at Karen Mickle’s work on the importance of toe strength and fall prediction, the risk of falls. And what they found was that a weakness in toe strength can be a very big predictor of falls as we age.” (22:37 | Dr. Courtney Conley) “I firmly believe walking is the most underrated and easily accessible tool we all have to improve not only our physical health, but also our mental and emotional well-being—yet the majority of us, globally, are not taking advantage of it.” (44:48 | Dr. Courtney Conley)   Connect with Dr. Courtney Conley: Gait Happens   Dr. Courtney Conley is a leading expert in foot and gait health and the founder of Gait Happens, an education platform transforming how people understand and reclaim foot function. With over 25 years of clinical experience, she has worked with patients ranging from everyday movers to professional athletes in the NBA, MLB, and NFL. Dr. Conley holds a Doctorate in Chiropractic Medicine and dual bachelor’s degrees in Kinesiology and Human Biology. Through Gait Happens, the Healthy Feet Alliance, and her global lectures, she is driving a paradigm shift in foot health, empowering individuals and practitioners worldwide to prevent unnecessary surgeries, optimize gait mechanics, and prioritize natural, science-backed approaches to foot care. 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 小时 1 分钟

  5. 8月19日

    186. Finding the Courage to Ask for Help

    Asking for help takes courage, and the right support and accountability can change the way you move through every part of your life.   Dr. Andrew Fix looks at why so many of us push to figure things out on our own and what happens when we finally let someone else in. Have you ever tried the same approach over and over, hoping for a different result, only to feel stuck in place? Through examples from fitness, business, and parenting, he shares how learning from people who have already navigated similar challenges can open new doors and offer a clearer way forward.    Asking for help means showing a part of yourself that isn’t fully figured out, and that kind of openness can feel risky, but it can also be the turning point for real progress. From mentors and coaches to supportive communities, this episode explores how the right people can keep you focused, push you when you hesitate, and hold you to the goals you’ve set. What could shift for you if you stopped going it alone?   Quotes “We will learn more by figuring out the answer ourselves and having them there as a guide, as opposed to them just giving, giving, giving the answer and us not having to really put any effort forward at all.” (05:28 | Dr. Andrew Fix ) “Almost anybody who has gotten to a place that each of us would consider successful... has been in some sort of scenario where they’ve had a coach or a mentor or somebody that they look up to for mentorship and support.” (07:26 | Dr. Andrew Fix ) “There’s a lot of vulnerability that is required of you when you’re going to ask for help. You have to share and be willing to put yourself out there and let other people know that you’re going through some challenges.” (15:30 | Dr. Andrew Fix ) “Think of an area in your life where you have tried things for a long time… Uou have just been stuck on this hamster wheel, and now it’s time to ask for help. Find somebody who is where you want to be or has been where you want to be, and seek out guidance or mentorship from them.” (16:14 | Dr. Andrew Fix ) “Many of us continually take advice and take guidance from people that are not in the place that we want to be, from people that don’t have the things that we want to have.” (19:07 | Dr. Andrew Fix )   Links How to ask for help | Psyche Guides   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

    22 分钟

  6. 8月12日

    185. Harvesting Change with Regenerative Farming | Dr. Jeffrey Burke

    Regenerative agriculture has the potential to reshape how we see food, health, and the future of our planet.    In this episode, Dr. Andrew Fix talks with Dr. Jeffrey Burke, the Director of Education for Kokora Life and a natural products industry veteran with more than forty years of experience, about the direct link between the health of our soil and the health of our bodies. He explains how farming practices that strip the land also strip our food of vital micronutrients, and why the loss of topsoil is one of the most urgent challenges we face.   Dr. Burke shares how regenerative agriculture goes beyond organic standards by restoring the soil, boosting yields, and growing food with richer nutritional value. He also addresses how a diet built on processed, inflammatory foods leaves the body depleted long before chronic illness appears. This episode explores the role of high-quality supplements in filling those gaps, with herbs like ashwagandha for stress, turmeric for inflammation, and bacopa for cognitive support. By the end, it’s clear that soil health, food quality, and intentional supplementation are deeply connected, and that understanding this connection can shape the future of both human and environmental health.   Quotes “We’re not eating a diet that replenishes what we use. We’re not eating a diet that rebuilds the areas of our body where we’re in deficit. So where we used to break down later, we now break down sooner because we are not putting anything in that’s actually helping us to rebuild the things that we’ve lost along the way.” (07:44 | Dr. Jeffrey Burke) “A new statistic says that we have about 60 years left of topsoil on the planet if we don’t do something about it.” (15:36 | Dr. Jeffrey Burke) “With organic farming, you’re protecting the crop. With regenerative farming, you’re protecting both the crop and the soil for the future.” (18:39 | Dr. Jeffrey Burke) “Our goal here would be we’d have to go to the beehive, to the queen bee. We’d have to get in front of Congress and start, you know, lobbying for incentives for farmers to switch over to regenerative agriculture.” (20:37 | Dr. Jeffrey Burke) “We live in a world here in the United States where our diet is largely inflammatory. Most of the foods we consume – the processed foods, the foods from manufacturers, the ‘food stuff,’ if you will – are very, very inflammatory.” (37:40 | Dr. Jeffrey Burke)   Links Connect with Dr. Jeffrey Burke: Kokora Life LinkedIn Instagram  Podcast   Dr. Jeffrey Burke is a veteran of the Natural Products industry with over 40 years of expertise in management, product formulation, research, and education. As Director of Education for Kokora Life, he champions Certified Organic and Certified Regenerative herbal products while sharing the latest health insights. A former host of a 42-year national radio show, he now leads the podcast Honest Health with Jeffrey Burke, interviewing top voices in wellness. Based in Las Vegas with his seven dogs and twelve horses, he also volunteers at rodeo benefit events and connects with audiences nationwide. 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

    57 分钟

  7. 8月5日

    184. Stretching the Edges: The Power of Discomfort

    Most people stay where it’s safe. But there’s a different kind of progress that comes from choosing something that makes you uncomfortable on purpose.   Dr. Andrew Fix shares why stepping outside your comfort zone is a key part of growth and development. He tells the story of getting back on a mountain bike (which is something he hadn’t done in years) and how facing that discomfort helped him build confidence in a new way. Along the way, he invites you to reflect on your own life. What are the things you’ve been avoiding because they feel unfamiliar or a little intimidating? Where have you been playing it safe, and what might shift if you tried something different?   This episode is a reminder of how growth often starts with one small, uncomfortable step. Dr. Fix also talks about the value of having a clear goal and how working backward from that destination can give you a real plan instead of just wishful thinking. If you’ve been waiting for the right time to stretch yourself, this might be the nudge you’ve been needing.   Quotes “Think to yourself, what are the things in your life that you do all the time that you would say are well within your comfort zone?” (05:32 | Dr. Andrew Fix) “What is that activity that you have been wanting to do that you haven’t done because you’re uncomfortable?” (06:44 | Dr. Andrew Fix) “I want to encourage you to just take the first step… You don’t have to do that thing tomorrow, but if you start to put the pieces in place and put the goal on the calendar, right? Like, put the goal, write it down and start to work backwards.” (07:09 | Dr. Andrew Fix) “You don’t set the small goal first and hope that you’re eventually going to make it to where you want to go. You have to put the big one, the big goal, the main thing out there, and you have to work backwards from there. Because otherwise, if you don’t know where you’re going, how are you ever going to get there?” (07:42 | Dr. Andrew Fix) “Find the thing that puts you out of your comfort zone. Don’t stop doing the things that you enjoy, but also do the things that push you to grow.” (09:30 | Dr. Andrew Fix)   Links The Comfort Crisis - https://eastermichael.com/book/   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
Award-Winning Active Standing Board https://shorturl.at/egkA1 Promo Code: DRA15 15% off   RAD Roller: http://radroller.refr.cc/drandrewfix   Revogreen https://revogreen.co/drandrewfix   HYDRAGUN
 https://bit.ly/43rAtnX   Athletic Brewing: 20% off: https://athleticbrewing.rfrl.co/vrmx8 20% off: ANDREWF20   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

    10 分钟

  8. 7月29日

    183. Pelvic Floor Physical Therapy Explained | Dr. Katie Sasser

    Most people have a pelvic floor, yet few understand how it actually functions or why it plays such a critical role in issues like sex, incontinence, and persistent pain.   Dr. Andrew Fix is joined by pelvic floor physical therapist Dr. Katie Sasser for an honest and informative deep dive into a topic that affects everyone but rarely gets talked about. Dr. Sasser explains what the pelvic floor is, how it supports essential functions like bladder control and sexual health, and why dysfunction in this area is more common and more fixable than most people realize. From incontinence and pelvic pain to postpartum recovery and erectile dysfunction, this episode covers the wide-ranging symptoms that pelvic floor therapy can help resolve.   Dr. Sasser shares the five key functions of the pelvic floor and challenges the stigma that keeps so many people silent about their symptoms. Whether it’s leaking during a workout, discomfort during sex, or clenching your core out of habit or stress, she breaks down the connection between everyday experiences and pelvic health. You’ll also learn why stress, jaw tension, and even scrolling on your phone in the bathroom can throw things off and what you can do to start reconnecting with your body. If you’ve ever felt dismissed or confused about what’s happening below the belt, Dr. Fix and Dr. Sasser’s discussion offers encouragement and tools to start feeling better.   Quotes “You mentioned that a lot of women seek out this care. I actually think that men, if this area is affected, are way better at seeking out care for themselves. So things start to impact the penis, it is like, we got to handle this ASAP. The pelvic pain, for sure. Like if you have a pelvis, this applies.” (08:03 | Dr. Katie Sasser) “If you go to pelvic floor therapy and it doesn’t feel like a safe space, you should find a new pelvic PT.” (30:29 | Dr. Katie Sasser) “We don’t need to be clenching. And we do that, you know, women are taught to brace their core and hold their tummy in… and I’m like, Hey, you gotta let that stuff hang out.” (41:04 | Dr. Katie Sasser) “We are really good at just walking in and just surviving each day and just being so disconnected from our bodies.” (44:50 | Dr. Katie Sasser) “Being a mom is hard. Going through menopause is really hard. Being weak and in those phases of life is even harder.” (47:12 | Dr. Katie Sasser)   Links Connect with Dr. Katie Sasser: https://physioroomco.com/team/dr-katie-sasser/   Dr. Katie Sasser is a physical therapist with over a decade of experience and a deep passion for pelvic health. A graduate of the University of Missouri with a Doctorate in Physical Therapy and a Master’s in Education, she blends physical care with mental well-being to support women holistically. Now practicing at Physio Room in Colorado, she specializes in treating pelvic floor issues like leaking, hip and back pain, prolapse, and postpartum recovery. As a mom of four, she understands the physical and emotional demands of motherhood and is committed to helping women regain strength, confidence, and a pain-free life. Whether you're chasing kids, lifting weights, or hiking mountains, Dr. Sasser is ready to help you feel your best.   SideKick Tool: https://bit.ly/4a6CqJS   Movemate:
Award-Winning Active Standing Board https://shorturl.at/egkA1 Promo Code: DRA15 15% off   RAD Roller: http://radroller.refr.cc/drandrewfix   Revogreen https://revogreen.co/drandrewfix   HYDRAGUN
 https://bit.ly/43rAtnX   Athletic Brewing: 20% off: https://athleticbrewing.rfrl.co/vrmx8 20% off: ANDREWF20   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

    56 分钟
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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.

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