The Code: A Guide to Health and Human Performance

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...

“Blood flow restriction or BFR from the simplest stance is a strategy for exercise to try to replicate what happens when we lift heavy or do high intensity,” explains Dr. Ben Weatherford, PT, DPT. Today, Dr. Ben talks with host Dr. Andrew about the science behind Blood Flow Restriction and how it can be applied in rehab settings.   People in physical therapy for injuries, chronic conditions, and p...

“Focus on what you can control. Focus on continuing to show up and be consistent,” shares host Dr. Andrew Fix. Today, Andrew shares the story of Jalen Hurts, quarterback for the Philadelphia Eagles. His resilience and perseverance through every challenge thrown at him paid off in a big way, with him getting to the Super Bowl in just his third year in the NFL.    Jalen initially wanted to go to UT...

“When you work hard and aren't scared of failing in front of other people, it also gives others permission to do the same,” shares Beau Doring, performance coach and owner of V23 Athletics. Today, Beau talks with host Andrew about how culture can build community.   Coaching is an important tool for any athlete. If you push yourself too far for a long time without making sure you are exercising cor...

“A lot of times we find people start to strengthen rather than just stretch, and wouldn’t you know it, their symptoms start to change. Their symptoms start to go away, because strengthening through the range of motion can actually help you provide more mobility and more length through the tissue,” explains host Dr. Andrew Fix. Today, Dr. Andrew talks about common issues like low back pain and scia...

“These are things that can propel me, give me the energy and the vision to take care of my family. To be there for them, to make a profound difference in their lives. I'm not doing it for me. I'm doing it for them,” shares Matt Moriarity, owner of the Matthew Moriarty Agency at Farmers Insurance and Financial Services. Today, Matt shares his tips for living a life of excellence.   Matt believes st...

“If I pay attention to my protein, it takes the guesswork out of so much other stuff,” explains host Dr. Andrew. When you’re building muscle, you must prioritize your protein. Although it may seem challenging, Dr. Andrew reveals how much protein you need in your diet to see long-term results.   Whether you are trying to lose weight, gain muscle, recover from workouts, or heal from injuries, you mu...

“I'm trying to act brave and inspire other people too,” explains Evan Ritt, Owner and Founder of Tolos. After playing hockey in France and England and experiencing consistent sports-related injuries, Evan became very interested in his health. This passion led him to start a barefoot footwear brand, where his holistic designs enhance both podiatric health and athletic performance.   After a five-ye...

“Go control the things within your control and let the other things be what they are,” explains host Dr. Andrew. There are always parts of life that are out of our control, which is always difficult to admit. Today, Dr. Andrew explores how to focus on what you can control so you can have a more performance-enhancing mindset.   Whether it’s your fitness, wellness, or anything else, life doesn’t alw...