The Code: A Guide to Health and Human Performance

Growing pains shape every meaningful goal and this episode challenges you to step toward the discomfort that signals real progress.   Andrew takes a simple moment with his toddler and turns it into a clear look at growth in everyday life. He highlights how personal development rarely moves forward without challenges and how each stage of improvement asks for new habits, new choices, and a willingn...

Therapy stops being mysterious when you realize it’s less about fixing your thoughts and more about learning to feel safe in your own body.   Dr. Andrew Fix sits down with psychotherapist Lauren Goldberg, LCSW, for an honest look at psychotherapy and what actually helps people feel better. They talk about mental health beyond labels, how the body plays a crucial role in healing, and why anxiety is...

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 befor...

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, th...

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...

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 7,0...

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 d...

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, t...

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 fa...

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 m...

​​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 yo...

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, Avoidin...

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 groun...

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 fr...

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 far...

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 buil...

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,...

When your annual physical feels more like a checklist for insurance than an actual look at your health, it’s a sign that something’s off.   In this episode, Dr. Andrew Fix shares a personal story that hits a nerve for a lot of people - what happens when you go to the doctor expecting care, and instead walk away feeling like a box that got checked. What’s the point of a wellness visit if no one’s a...

What if rehab wasn’t a step back but a smarter way forward, especially after injury, pregnancy, or both?   Dr. Andrew Fix sits down with Dr. Jessie Czarnecki, physical therapist, weightlifting coach, and fellow clinician at PhysioRoom, for a conversation about strength training through life’s most demanding seasons including injury recovery, pregnancy, and postpartum. Drawing from her own ACL inju...

Stop apologizing for putting your health first when you’re with family or on vacation.   Dr. Andrew Fix gets real about the quiet pressure so many of us feel to explain or soften our choices when we’re around others, especially when those choices support our health. Why do we feel the need to say sorry for skipping a drink or going out for a run before dinner? Why does taking care of ourselves som...

Most people know how to train their bodies, but what about training the brain?   Dr. Andrew Fix welcomes back Sarah Murphy, the founder of OMNI Neuro, for a conversation about neurofeedback, what it is, how it works, and why it matters. After navigating her own recovery from a head injury, Sarah turned that experience into a practice that helps others build resilience and stronger cognitive functi...

Have you ever found yourself staring into the fridge after a long day, unsure of what to eat and too tired to figure it out? Dr. Andrew Fix shares why food prepping has become one of the most reliable ways he supports his health during the week and how it might do the same for you.    Dr. Fix walks through the benefits in a way that feels both practical and surprisingly personal, showing how prepp...

Hallie Woods spent 15 years inside hospital leadership, and she’s seen firsthand how the healthcare system actually works and who it really works for. In this episode, she joins Dr. Andrew Fix to talk about what happens when hospitals and insurance companies prioritize profit over patient care. Hallie shares what she learned as Chief Operating Officer of a large Denver hospital, where care decisio...

Could a simple walk challenge your body, clear your mind, and strengthen your sense of discipline all at once? Dr. Andrew Fix unpacks the rising popularity of rucking: a low-tech approach to fitness that involves walking with added weight in a backpack or vest. He explains how this small shift transforms a regular walk into a more efficient workout that improves cardiovascular health, builds muscl...

Most men want real connection. But as a father in midlife, where do you find it?   Dr. Andrew Fix talks with Jason Griffing, the founder of Pillars of Impact, a growing community for dads who want more than surface-level friendships. They explore what happens when fathers carve out space for honest conversations about marriage, parenting, purpose, and the parts of life that often get overlooked.  ...