The Code: A Guide to Health and Human Performance

When life blows up your routine with sickness, sleepless nights, and missed workouts, this episode reframes resolutions and habits as practical commitments you protect on your calendar rather than promises you hope to keep.   Dr. Andrew Fix shares a simple truth most people avoid. Consistency does not come from perfect conditions or endless motivation. It comes from deciding what matters and build...

Many high performers blame stress or burnout for feeling off when the real drain on their sleep focus and relationships is hiding in plain sight inside their nightly drinking habits and the broader lifestyle choices tied to alcohol.   James Swanwick joins Dr. Andrew Fix to question the belief that alcohol only becomes an issue at the extreme. He reflects on years of socially acceptable drinking th...

Most exercise and fitness plans fail the moment real life gets in the way, but training around how the body is built to move creates strength that holds up no matter how busy the gym or unpredictable your schedule becomes.   Better results in training do not come from more complicated programs or chasing the perfect lifting routine. They come from understanding how the body is meant to move and tr...

Waiting for the new year to take your health seriously is a quiet gamble with your future that too many people make without realizing what it costs.   This conversation challenges the way we think about health, resolution culture, and the pressure to set big goals tied to a date on the calendar. Dr. Andrew Fix makes a clear case for starting now rather than postponing meaningful health decisions u...

Walking can become a cultural force for better health when the Black community is given tools that make prevention visible, shared, and rooted in daily life.   Dr. Andrew Fix sits down with Kwame Terra, founder of bEHR Health, for a conversation that reframes health as something you can understand, track, and take ownership of in real time. Kwame shares why bEHR Health was built around a live heal...

Training only moves forward when you know how to pivot on the days your body feels off, and smart adjustments matter more than any single heavy lift.   Dr. Andrew Fix uses a real morning in the gym to unpack a familiar question for anyone who follows a training plan: what do you do when back pain or tightness shows up right as you’re trying to stay consistent with your fitness goals? He talks thro...

That first jolt of pain can throw anyone off, and knowing where to start can be the difference between a quick fix and a lingering problem.   Dr. Andrew Fix takes a closer look at what really happens in that early moment of pain and how a thoughtful approach to injury can shift everything. He explains why your own observations often hold the first clues and how simple steps can help you understand...

Midlife health takes on a whole new meaning as Dr. Mona Fahoum breaks down what really happens to women’s hormones and how to stay strong, clear headed and resilient through every shift.   Dr. Mona joins Dr. Andrew Fix for a grounded conversation on Menopause and the years leading up to it, shedding light on symptoms that often feel confusing or disconnected. She explains how Naturopathic Medicine...

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,...