The Code: A Guide to Health and Human Performance

"Direct primary care allows for more time, flexibility, and accessibility, providing a higher level of personalized care for patients." - Christy Garbus   In this episode of The Code, Dr. Andrew Fix sits down with Christy Garbus and Devon Nelson, owners of Big Life Integrative Health, to discuss the benefits of direct primary care. They delve into the challenges of the traditional insurance-based...

"There's almost no profession in the traditional healthcare model here in the United States that is set up for preventing issues from happening in the first place. It's not proactive. It's very reactive,     Flux Footwear Coupon Code: drandrewfix 10% off   Xero Shoes: 10% off https://xeroshoes.com/go/drandrewfix   drinklmnt.com/physioroom - free variety pack with purchase.   RAD Roller - $5 off ht...

Key Takeaways:   • Protein is an essential macronutrient that plays a crucial role in muscle repair, immune function, and overall health. Consuming an adequate amount of protein daily, preferably around 1 gram per pound of body weight, can support muscle growth, fat loss, and satiety. • Animal-based protein sources provide complete proteins with all essential amino acids, making them highly effici...

Key Takeaways • Mindset is key! When you change your mindset to be more open to growth and focused on the present, you become more resilient and can overcome more challenges and fears. • Diaphragmatic breathing can be used as a mindfulness practice to help you slow down, recover, and focus on the present.  • Consistency is everything. Even if you feel like you are losing motivation, keep going any...

Key Takeaways: • You don’t always have control over what happens to you in life, but you do have control over how you react. • Blaming others for your problems will not solve anything and will just make you feel worse. • Ultimately, you are in control of your own destiny.    If you are not familiar with the 2011 movie Bridesmaids which is currently available on Netflix, the premise is a lot more r...

Key Takeaways: • Get blood work done regularly (every 3, 6, 12 months)  • Even if you have perfect cholesterol, you should still get your arteries checked for plaque  • The first symptom of a heart attack is usually death. So don’t wait until you actually have symptoms to check your heart health   Cardiovascular health is extremely important to keep on top of for all people, but especially for ath...

Key Takeaways: • While AI should not be used to completely replace a physical therapist, it can be used as a means of gathering data to determine the best treatment plan • Wearables and other data collection tools are now at the point where the data can be used to assess and reassess treatment plans • The testing can be completed very quickly and works similarly to a blood test, in that it is the...

Key Takeaways: • When the body does not have enough energy to support daily physiological functions, this can trigger RED-S • RED-S causes health complications like hormone suppression, bone stress injuries, and digestive issues • RED-S is most commonly seen in female athletes, but is believed to be underreported in males. It is often made worse by disordered eating and is seen most in athletes en...

Key Takeaways: • Acupuncture affects the whole nervous system due to energetic intentionality, whereas dry needling is most helpful for localized areas of the body. • You can always retrain yourself to think more positively, no matter what has happened in your life. • You are your own best healer. There is more access to information and resources than ever before. Use your discernment to determine...

Key takeaways: • Control what you can and let go of what you cannot control. • After adversity strikes, take time to recover. Seek out resources to determine what happened and why it happened and get back out there. • Don’t compare yourself to other athletes, because your success may look different from their success.   The road to success is rarely a straight line. In today’s world, people are us...

Key Takeaways: • There is no such thing as the “perfect time” so stop waiting for one. • You can’t progress if you don’t at least start in the first place. Take the first small step forward, because if you get off track you can still course correct.  • If you need help with taking action toward making that first step, reach out to Dr. Andrew Fix at Physio Room.   What have you been waiting for the...

Key Takeaways: • With dry needling, inflammation is introduced intentionally to help move the body’s tissues through the repair phase and into the remodel phase. • Inflammation helps reset the muscles so that they can relax and reset to their full length. • Dry needling causes the body to release anandamide, which has a similar pain relieving effect to opioids.    Have you been curious to learn mo...

Key Takeaways • Don’t try to make large changes to your routine all at once. Start making small changes intermittently instead. • The more you consistently stick to a sleep-wake schedule, the more your body will be able to learn the routine and it will become easier. • Eating more greens and a well balanced diet is step one for improving your health.  • While microgreen supplements are important f...

Key Takeaways • Cycling does not have to be uncomfortable. A bike fit will adjust the three points of contact so that they do not cause undue strain and pressure. • The way a person moves off the bike will mimic the way they move on a bike, so doing a functional assessment alongside a bike fit is a key component of pain reduction. • Improving your cycling performance starts with the breath. If you...

Key Takeaways • Be obsessed with the process of getting better. What are you doing today to improve yourself?  • Instead of comparing your chapter 1 to someone else’s chapter 20, look at what it is about them that you admire. What actionable steps did they take to get to where they are and what steps can you take to get a similar outcome? • You are your only true competition. Compete with yourself...

Key Takeaways • The more dynamically you move your body, the more potential there is for injury. It is important to master the foundations of how to do an exercise correctly prior to adding intensity or weight. • Many trainers at gyms and group fitness classes focus on goals like weight loss and will not put as much time into training people how to do the movements correctly. • A person’s body typ...

Key Takeaways:   • Approach your goals by working backwards. Ask yourself what do you want to accomplish and what steps do you need to take to achieve that? • Aging is an inevitable part of life, but we can implement habits into our daily routines that can help make this process easier on us.  • Understand your internal motivations and use them to help motivate you every day to achieve your goals....

Key Takeaways • Use the first half of a marathon as a warm up, race slower than your goal race pace  • Runners can use strength training to restore damaged body tissue and build a more robust body • All 3 macronutrients are important for runners, but protein is actually the most important   “People talk about hitting a wall. To me the wall just means that you ran dumb. You've been too fast and you...

Key Takeaways • Having an injury does not automatically translate to stopping all training • Many exercises can be modified to be safely performed in a way that does not worsen an injury • Don’t forget to exercise the uninjured parts of your body such as the opposite leg or arm   “It doesn't matter if you're an athlete or you're just a normal person competing in the game that we all call life, the...

Key Takeaways • Everyone needs to consider body temperature regulation • High body temperature causes fatigue • Temperature can be regulated by dumping heat from the palms   “The way it works is your body dumps heat into the aluminum, the aluminum dumps heat into the water, and that allows it to stay as cool as possible for as long as possible,” explains Kyle Sela, physical therapist, strength coa...

Key Takeaways • The human body is a gift. • It is your responsibility to take care of your body. • Your health can change in an instant, so remember to appreciate your body for all it can do.   “Your life can change in an instant. And you can't take for granted all the things that you're able to do now, because there is no guarantee that you're going to be able to do those things tomorrow or even...

Key Takeaways • Life is about counterbalancing. • No one can be an island. You need good mentors around you • Our thoughts are often wrong due to outdated limiting beliefs.   “We do things based on feeling and that's a really horrible way to live life because most of the time we actually do a lot of things that we feel like doing that are not in our best interest,” shares Shaun Cook, owner of Cruc...

Key Takeaways • NEAT refers to all of the activities that happen in our day and the energy expended in doing so • Knowing your BMR, basal metabolic rate, is important for weight loss or weight gain • Small movements can make a big impact on both physical and mental health   “This is a super simple way to cheat activity into your day. And by cheating activity into your day, you can increase the amo...

Key Takeaways • Everyone involved in wellness can have greater success by putting the patient/client first • Flip the script and ask the right questions to take back control over your healthcare • Stop deciding your healthcare solutions based solely on who takes your insurance   “You owe yourself the same questions, the same process, whether you're calling the chiro office, a massage therapist, or...

“You have to be the advocate for yourself or for your family member, and ask the challenging questions and not just take the answer that is given to you,” explains host Dr. Andrew Fix. Today, Dr. Andrew shares why it is so important to advocate for yourself and your family members in regards to healthcare.    You know your body better than anyone else, so you need to be taking control over your ow...