The Code: A Guide to Health and Human Performance

On this solo episode of The Code, Dr. Andrew Fix dives back into the topic of “controlling the controllables” (CTC), which is one of the five core values practiced and promoted at Physio Room. In other words, we can’t control the calls the ref makes, so we should instead focus on how we play the game.    Unsurprisingly, a big part of playing the game is the attitude we take. When an unexpected sit...

“Show me your calendar and I will show you your priorities,” says Dr. Roger St. Onge, physical therapist and owner of Move Athletics—Performance Rehab Authority. A Marine Corp veteran and former Crossfit trainer, Dr. St. Onge has seen the power of fitness and physical therapy to transform peoples’ health as well as their lives. Unfortunately, the healthcare industry–which he calls a sick care indu...

“Controlling temperature is something that is overlooked and undervalued in sports and just in life,” explains Dr. Kyle Sela, physical therapist, strength coach and founder of AVA Cooling Technology, who returns to The Code to talk more about the many benefits of palmar cooling. Thermoregulation is the body’s way of preventing heat-related injury. The hypothalamus sends local signals to the muscle...

We are busting myths for fitness over 50 in this episode! Dr. Andrew Fix disputes claims against exercises like pull-ups, push-ups, squats, and deadlifts being unsafe or inappropriate as we age. In fact, Dr. Fix advocates for exercise to combat muscle loss and keep up physical function in later years. He stresses the value of multi-joint movements and lifting heavy weights, essential for preservin...

Think arthritis means the end of an active life? Think again! In this episode, Dr. Andrew Fix is joined by Dr. Alyssa Kuhn, a physical therapist specializing in osteoarthritis. Dr. Kuhn, founder of Keep the Adventure Alive, sheds light on common misconceptions about arthritis and shares valuable insights into its effective management. Dr. Kuhn's expertise in osteoarthritis stems from her observati...

Feeling the aches of sitting too long at your desk? In this episode of The Code, Dr. Andrew Fix from Denver's Physio Room invites Sohail and Ali from Movemate to discuss an innovative solution to the sedentary lifestyle many face in today's work environment. This Canadian duo is breaking new ground with their active standing board, aimed at encouraging movement and enhancing well-being during the...

Think deep squats are a no-go for your knees? Think again! In this episode of The Code, Dr. Andrew Fix takes on the controversial debate surrounding deep squats and their impact on knee health. He dismantles the widespread notion that deep squats are detrimental, backing his stance with solid research findings. Dr. Fix argues that not only are deep squats safe, but they actually serve as a safegua...

Are you dealing with digestive issues, skin problems, or even autoimmune diseases? Well, it turns out that the key to solving these problems might lie in your gut. In this episode of "The Code," Dr. Andrew Fix interviews Hally Brooke, the founder and CEO of Live Nourished, a functional medicine and nutrition counseling organization. Hally shares her personal journey of overcoming gut health issues...

Step into the adrenaline-filled world of the DEKA Fit World Championships with Dr. Andrew Fix as he recounts his experience in the DEKA Strong category, navigating a 10-station fitness challenge that tests functional movement. He brings to life the event’s vibrant atmosphere, where camaraderie and mutual encouragement among participants underscore the importance of a supportive fitness community....

Should emotional well-being and personal values be aspects guiding sound financial decisions? This episode of The Code with Dr. Andrew Fix introduces Allie Beckmann, a financial advisor whose expertise lies in helping creative and service-based entrepreneurs navigate their financial landscapes. Allie delves into the emotional aspects of money management and its profound connection to overall life...

“When we gain the knowledge and ability to express our bodies to their fullest, we unlock new dimensions of physical freedom in all environments,” says Joel Freiboth. Dr. Andrew Fix sits down with Joel, a dynamic personal trainer and coach at Lions Den. Joel takes us through his captivating journey into the world of coaching, starting from his varied sports background and evolving into a dedicated...

Ever heard that distinctive pop during a back crack and wondered what's really going on? In this episode of The Code, Dr. Andrew Fix, joined by spinal manipulation expert Dr. Nate Henry, dives into what happens during those satisfying moments. They peel back the layers of this common yet often misunderstood practice, exploring everything from its safety to its many benefits. Dr. Nate leads with a...

Are you tired of letting your health and fitness goals go off the rails when you travel? Well, in this episode of The Code, Dr. Andrew Fix shares some game-changing tips to help you stay on track while on the road. Dr. Fix emphasizes the importance of prioritizing protein in meals while traveling, as it helps to reduce hunger and keep cravings in check. He suggests pairing protein with either a ca...

Take your fitness to the next level with an exciting and accessible exercise technique called rucking. In this episode of The Code, Dr. Andrew Fix takes us on a walk (literally!) as he discusses the benefits and joys of rucking. With the wind in his hair and a weight vest on his back, Dr. Fix shares how rucking provides a low-impact way to boost cardiovascular training and strengthen your core and...

Mobility has a massive impact on our health and performance and are unique challenges across the spectrum from extremely mobile and stiffer and less flexible. If you're someone who prides themselves on their flexibility, Dr. Fix reveals that having a lot of range of motion can actually lead to stability issues. He explains how those who are extremely mobile often need to focus on strengthening the...

Is our mental well-being separate from our physical health, or are they two sides of the same coin? In this episode of The Code, retired Navy SEAL commander Chris Irwin provides a deep dive into his post-military experiences, balancing both mental and physical tribulations. Through Rare Sense, he presents an innovative approach to mental health, coined "mind fitness," reshaping how we understand p...

Constantly juggling many tasks and mastering none? In this episode, Dr. Andrew Fix takes on the multitasking myth, championing the idea of doing one thing brilliantly instead. With wisdom from books like 'Atomic Habits' and 'The Power of Habit', he dives into the magic of single-tasking. Dr. Fix shares tangible tips that have helped him, like using the 'do not disturb' feature on his devices and p...

"Discover the secret to transforming your relationship with food and unlocking optimal health on this episode of The Code. Dr. Andrew Fix, your host and expert in health and human performance, delves into the fascinating concepts of mindful eating and intuitive eating. In a world filled with distractions and constant busyness, Dr. Fix reveals the power of being present and aware while enjoying you...

“Our environment and our relationships are as important as our food and our movement,” says Hally Brooke. Dr. Fix and, Hally Brooke, the founder and CEO of the functional medicine and health coaching practice, Live Nourished, explore the holistic tapestry of health and well-being.   Hally is a Certified Functional Medicine Nutrition Counselor and Nationally Board Certified Health & Wellness Co...

"If there's something that you really want to do, and it's important, and it's valuable to you, you need to plan that," says Dr. Andrew Fix.   Just as important as it is to be spontaneous and say "Yes!" to opportunities that develop in our lives, Dr. Fix also encourages us to embrace the other side of the coin and be very intentional in planning and prioritizing the things that are important to us...

Community really helps breed accountability. And when we're accountable to ourselves and to other people, it helps us continue to move the needle forward.    Stepping away from his usual setting at PhysioRoom, Denver's hub for performance-based rehab, Dr. Fix recaps a two-day conference he recently attended with his team. This event brought together over 200 healthcare professionals, each with the...

For today’s episode, Dr. Andrew Fix visits The Growth Over Fear Podcast to emphasize the importance of movement to all aspects of our lives. As our lifestyles become more sedentary, any opportunity to move–including after dinner to lower blood sugar, or while we’re taking a work meeting to spark creativity—movement is crucial. Moving through an injury is the best way to promote healing, as opposed...

"If you want to improve your performance, or you want to reduce your risk of injury, you're going to do the same things." says Dr. Andrew Fix. Fresh from a DEKA strong event, Dr. Andrew Fix brings a fresh angle to this episode. Dr. Fix shares that it's often more motivating to present healthy habits as performance-boosters rather than just injury-preventers. After all, what athlete doesn't want to...

If you've ever wondered about the real benefits of Creatine, or hesitated because of fears about sudden muscle bulk, this episode is for you. Dr. Andrew Fix and Brian Cash, a Colorado firefighter, supplement store owner and athlete have an in depth conversation about one of the most widely used but often misunderstood supplements, Creatine.    Brian dives deep, explaining the science Creatine — hi...

"Most people are over saving and under living." says Bill Perkins.   Have you ever stopped to think about how you're spending your time and money? Are you saving up for that dream vacation or big purchase, thinking that it will bring you ultimate fulfillment? In this episode of "The Code," Dr. Andrew Fix explores the concept of living a fulfilling life by optimizing our health, wealth, and time.  ...