The Code: A Guide to Health and Human Performance

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  244. Stop Trying to Change You and Start Being Them 29.09.2026 8dk

  The person you want to become isn’t waiting somewhere in the future. Your choices today decide who shows up.   Dr. Andrew Fix shares a simple mindset shift that can change how you approach your health, work, relationships, and everyday habits: stop treating personal growth like a constant effort to fix yourself. Instead, consider the person you want to be and start making choices from that identity today.   Who are you telling yourself you are? And are those beliefs making your goals harder to reach? Being someone who takes care of their health, follows through on commitments, or shows genuine interest in the people they love starts with acting in ways that support those qualities now.   Andrew also looks at the role your environment plays in reinforcing that identity. The people around you can make consistent choices easier or much harder. This is a reminder to pay attention to both the story you tell yourself and the company you keep.   You don’t have to wait until you’ve changed to act like the person you want to become. Start with the next choice.   Andrew also shares details about the upcoming Health and Performance Summit in Lone Tree, Colorado, where experts and local health and wellness businesses will come together for a day centered on better health and performance.     Quotes "Stop trying to change who you are and start being who you want to be." (01:31 | Dr. Andrew Fix) "Who are you and who do you believe that you are?" (02:43 | Dr. Andrew Fix) "If you believe that you're a person that takes good care of yourself, then it's easier to wake up when that alarm goes off." (02:56 | Dr. Andrew Fix) “We need to put ourselves around other people that are supporting that same mentality, that are supporting that same type of lifestyle that you're thriving for. It is so hard to be the one that's trying to live a certain way, that's trying to do a certain thing. If you're surrounded by a bunch of people that are doing the exact opposite of that.” (03:25 | Dr. Andrew Fix) "Just start doing what you're hoping happens. Just start being who you want to be." (05:41 | Dr. Andrew Fix)   Links   Health and Performance Summit   Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  243. How to Communicate with Anyone | David "Kiwi" Kiwimagi 22.09.2026 1sa 11dk

  Communications coach David "Kiwi" Kiwimagi joins Dr. Andrew Fix to explain why unspoken expectations quietly wreck marriages and workplaces alike, and how a few simple frameworks can turn resentment into agreement before it ever takes root.   Kiwi built his coaching career on a hard truth learned from his own marriage: most conflict has nothing to do with bad intentions and everything to do with expectations nobody bothered to state out loud. Trouble starts when two people both assume the other one owns a task, or when a conversation begins with no sense of where it's headed. Kiwi walks through his "frame it" method for opening any conversation with a clear time, topic, and outcome, a technique that works as well in a sales call as it does at the end of a long day at home.   The most useful idea here might be the three mental loads behind every task: execution, logistics, and the emotional weight of getting something done right. Kiwi uses laundry and dinner as his examples, but the real payoff is a new lens for spotting effort that usually goes unnoticed. He also shares "couch time," a three-question daily ritual he still uses with his wife after a decade of marriage, and a lasagna story that took ten years to resolve for the simple reason that nobody said what they actually wanted.   Good communication keeps conflict from festering into resentment. Whether the relationship in question is a marriage, a team, or a client engagement: clarity offered earlier and more often beats effort spent cleaning up after the fact.   Quotes "I firmly believe that when you improve your communication, you improve every relationship in your life." (08:54 | David "Kiwi" Kiwimagi) "Uncertainty creates anxiety." (11:18 | David "Kiwi" Kiwimagi) "Unmet expectations lead to resentment. And resentment can grow like a weed in the garden of your relationship. And so in situations like this, turning unmet expectations into agreements is vital." (27:28 | David "Kiwi" Kiwimagi) "Sometimes something is unrealistic because of the time you wanna do it in." (28:33 | David "Kiwi" Kiwimagi) "With simple communication techniques, you can avoid 10 years of resentment.You can turn unmet expectations into agreements. You can avoid 10 years of frustration. And when you learn how to frame conversations, you can eliminate wasting time, energy, and effort." (1:08:03 | David "Kiwi" Kiwimagi)   Links Connect with David “Kiwi” Kiwimagi:Kiwi Coaching  David "Kiwi" Kiwimagi is a Navy veteran and 15-year speaker who helps business owners fix the one thing standing between a great presentation and a booked client: the presentation itself. Through Maximize My Message, he's helped over 150 people stop getting compliments and start getting calls.    Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  242. Preparedness Beats Frustration Every Time 15.09.2026 12dk

  You can't expect to get better at anything you've never actually practiced, and Dr. Andrew Fix explains why performance and practice are two completely different skills.   Picture missing shot after shot on a basketball hoop you haven't touched in years. Then getting annoyed at yourself for being rusty. Andrew unpacks the real gap. You have the ability. You skipped the practice. When was the last time you actually practiced the thing you expect yourself to be good at?   He explains why golfers who play a few rounds a year never improve, why runners who race every training session tend to get hurt instead of getting faster, and why top athletes spend far more time drilling and reviewing film than competing. The performance is only a small piece of the process. The rest happens in drills and film review.   Then he applies the idea to conversations. What changes if you prepare for a hard talk with your kid, your partner, or a client the same way an athlete preps for a big game, instead of hoping the right words show up on the spot? Communication breaks down for the same reason a jump shot does. Nobody rehearses it.   Pick the thing you keep getting frustrated about. Have you ever practiced it outside the moment it counts? If not, that's where to start.   Quotes "Practice is really where the gains can be made to acquire the skills that you're trying to acquire, no matter what we're talking about." (01:24 | Dr. Andrew Fix) "If we do anything like that, like we only do something occasionally, it's always a performance, it's always a game or a round of golf when we're playing with no intentional practice, how can we expect to get better at it?" (03:57 | Dr. Andrew Fix) "We can get better at any multitude of things, but we have to practice them. And we have to practice different than when we're performing." (05:26 | Dr. Andrew Fix) "Try not to get frustrated with yourself when something doesn't go according to plan, when you didn't put any real effort into getting better at that thing before the performance came up, before the opportunity presented itself for you to play." (10:29 | Dr. Andrew Fix) “Where you put that time and intention into, that area of your life is going to grow no matter what it is.” (11:15 | Dr. Andrew Fix) Links Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  241. The Future of Nutrition: Making Supplements More Convenient, Effective & Enjoyable | Don Dillon 08.09.2026 42dk

  Don Dillon endured roughly four years of unexplained seizures and immune collapse during his Navy years, and decades later he built a supplement bar designed to survive the very manufacturing process that destroys most nutrients before they ever reach your mouth.   Dillon is the founder and CEO of Sound Foods, and he joins Dr. Fix to unpack the real reason most people quit their supplement routine within 90 days. It's not a lack of discipline. Pills are unpleasant, powders are a hassle, and the "convenient" alternatives on shelves rely on heat and sugar that wreck the nutrients they're supposed to deliver. So what happens when a bar can hold its shape without any of that?   Sound Foods uses an ultrasonic manufacturing process that binds ingredients cold and skips the sugar syrups and gums that give most protein bars their gummy, overly sweet texture. The result tastes closer to a crumbly cookie, and it opens the door to putting real, functional doses of nutrients like creatine or nootropics into something people will actually want to eat.   The bigger idea here is where this technology could go. Dillon describes a future where your blood work or wearable data could inform a bar built specifically for your body. If a supplement finally tasted good and worked with your biology instead of against it, would you still need the pill bottle at all?   The two also get into Dillon's own health detective work, including a stubborn 2 a.m. wake-up habit he's still trying to solve, and why chasing symptoms with quick fixes rarely gets you closer to what's actually going on underneath.    Quotes "The challenge is what is nutritious is not convenient. What is convenient is not nutritious." (08:15 | Don Dillon) “What I needed is something that was convenient and that I could work or do whatever if I'm traveling, what have you. It just didn't exist.” (08:23 | Don Dillon) "Eighty percent of people who start a supplement program fall off within ninety days. 'Cause it just is not pleasant. Nobody likes to swallow a bunch of pills or mix up powders. It's not pleasant, it's not convenient." (10:24 | Don Dillon) "If you don't eat it, it ain't nutrition." (11:53 | Don Dillon) "I like to say I don't have a headache because I don't have enough Tylenol in my diet. That's not why." (28:43 | Don Dillon) Connect with Don Dillon: Sound Foods Website Connect with Don on LinkedIn   Don Dillon is the founder and chief executive officer of Sound Foods, a food technology company redefining the intersection of nutrition, supplements, and snacking. At Sound, Dillon draws on a broad range of professional and life experiences to advance a radically new food production technology designed to democratize access to advanced nutrition for consumers, manufacturers, and the U.S. military.  Dillon's drive to create a new category of food is deeply personal. While serving in the U.S. Navy, he developed a medical condition that led him to explore what would later become known as the biohacker lifestyle. He started biohacking with food and later with supplements, but not for performance optimization, but to regain normal function and quality of life. As his supplement regimen grew, Dillon became increasingly aware of the complexity and inconvenience of the biohacker approach, particularly its incompatibility with everyday eating habits. This realization sparked a search for a technology that could fundamentally change how people snack, eat, and consume supplements. Through industry connections, he discovered and acquired a proprietary ultrasonic cold-forming process capable of shaping ingredients into a bar or similar form in a fraction of a second. The process enables the inclusion of heat-sensitive and encapsulated bioactive ingredients in the forming process, something traditional food manufacturing cannot achieve. An entrepreneur at heart, Dillon immediately recognized the potential of this technology to deliver supplement-grade nutrition in an enjoyable,
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  240. 3 Exercises for Knee Pain? I'm Calling BS. 01.09.2026 17dk

  Two runners can have identical knee pain and need completely different fixes, and Dr. Andrew Fix explains why chasing generic advice off YouTube usually leaves the real problem untouched.   The same symptom can point to a different injury, and even the same injury can have a different cause. One runner's knee pain might come from a tendon pushed past its capacity by too much training volume too fast, while another's identical pain traces back to a stiff ankle or weak hip forcing the knee to compensate for something else entirely. Hand both runners the same two exercises and you're guessing.   That distinction drives his frustration with generic internet fixes. Quiet the symptoms without addressing the underlying deficit and they come back. The person then assumes they did something wrong, when the fix was incomplete from the start.   There's also a case for urgency worth sitting with. Addressing an injury early costs less time and money, and needs less intensive treatment, than waiting until it forces your hand. But the real stakes aren't financial. What do you actually lose by putting off care, and can you get that time back later? A missed hike or a skipped game of catch because something hurt too much to move doesn't come back around.   PhysioRoom's Health and Performance Summit lands October 3rd in Denver, which fits the episode's bigger point: individualized care matters more as everyone defaults to searching for answers online instead of getting assessed by another human.   Quotes "We need to pair the solution to the actual problem that the individual is dealing with." (05:05 | Dr. Andrew Fix) "Nobody has the exact same body that you have.You are a unique individual and unique individuals need personalized solutions to their problems." (10:19 | Dr. Andrew Fix) "The sooner you address something, the quicker it's going to be resolved." (12:50 | Dr. Andrew Fix) "Spending money on your health is one of the greatest investments that you can make because it gives you time." (13:37 | Dr. Andrew Fix) "Don't let things just continue to build up and build up and build up while you continue to sweep things under the rug and not do something about it when you have the choice to do it." (13:40 | Dr. Andrew Fix)   Links Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm  
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  239. From an Eating Disorder to the Olympic Trials | Amanda Theodore 25.08.2026 54dk

  Amanda Theodore is training for the 2028 Olympic Trials marathon with Pop-Tarts before most runs and a hard lesson about what happens when athletes eat too little instead of too much.   Amanda joins Dr. Andrew Fix for a conversation about marathon training that moves well past splits and mileage logs. She talks openly about the eating disorder she developed at Duke, the femoral neck stress fracture that followed, and why she waited until she had recovered from disordered eating before starting her path toward becoming a sports dietitian. What does recovery actually look like when your sport depends on discipline around eating? For Amanda, it means dropping the all-or-nothing mindset entirely. Dessert most days, a gluten-free Pop Tart before runs, a four-to-one carb-to-protein shake after them. The science stays in place. The rigidity does not.   She and Dr. Fix dig into why under-fueling carries far greater risk than over-fueling, especially for young athletes still figuring out what their bodies need, and why disordered eating patterns often hide behind the language of discipline. Amanda shares how routine bloodwork caught low ferritin levels early in her marathon buildup and how she scaled back training for three weeks rather than push through it. The two also trade notes on the unglamorous habits that keep athletes healthy enough to show up on race day, the warm-ups, cool-downs, and few minutes of mobility work on the living room floor. As Amanda puts it, getting to the start line healthy is sometimes the harder win.   Quotes "If you feel like you need help, you need help." (11:20 | Amanda Theodore) "It's really hard to overeat as an athlete, and it's really easy to undereat, and the consequences of undereating are much greater than the consequences of overeating." (39:51 | Amanda Theodore) "When you're talking about overeating and under-eating, I think society pushes a lot of weight with that. But how are your labs looking?" (44:13 | Amanda Theodore) "You can't just have a supplement and expect that it's going to fix everything." (50:13 | Amanda Theodore) "If you have a goal, don't let anybody tell you that you can't do it." (51:30 | Amanda Theodore)   Links   Connect with Amanda Theodore: Follow Amanda on Instagram Tracksmith Stamata: Team Biographies   Amanda Theodore is an elite marathon runner and dietetics graduate student living and training in Colorado. After competing for Duke University and Florida State University in college, she set new goals at the marathon distance, running a personal best of 2:34 at the 2025 Boston Marathon. She has since qualified for the 2028 US Olympic Trials in the marathon and competes for Tracksmith Stamata. She is passionate about nutrition, with her perspective having been shaped by years of learning how proper fueling and recovery can contribute to a sustainable and fulfilling athletic career.    Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  238. Navigating the 2:00am Wake Up Call 18.08.2026 9dk

  From behind the wheel on a travel day fueled by too little sleep and too much airport food, Dr. Andrew Fix breaks down what it takes to protect your training, nutrition, and sanity when travel throws your routine into chaos.   Two flights, two little ones, and a 2 a.m. wake-up call set the stage for a candid look at what happens when the ideal routine falls apart under the weight of travel. Andrew shares how he and his wife handled beer, pizza, and broken sleep without spiraling, and why he refuses to let his wearable data dictate his mood the morning after a rough travel day. Consistency on the road might be the workouts you squeeze in, the food choices you make at the airport, or how fast you get back to normal once you land.   Between packed protein shakes, two gym sessions squeezed in while visiting family, and an honest take on why he won't stress over a bad recovery score, Andrew makes the case for intuitive movement and eating over rigid rules. He closes with a challenge worth sitting with before your next trip. Are you planning your travel around your goals, or only your itinerary?   Quotes "Ate some things that I don't eat every single day, some sweets and whatnot. Had a bunch of pizza last night .I'm not overly concerned about that because we're gonna get back here, we're gonna get back on track." (03:42 | Dr. Andrew Fix) “Try to maintain some semblance of a schedule from a fitness perspective. We went for a walk or two and didn't just completely sit around, which is so easy to do when you're home, you're visiting family, you're spending time hanging and talking with relatives.” (04:17 | Dr. Andrew Fix) "I'm guessing if I look at my watch app or my Oura Ring app, it's gonna probably tell me that my sleep was low, that my recovery is low. What I'm just gonna try not to do, not that I shouldn't pay attention to that, is I'm just gonna try not to get concerned about it, get worried about it." (05:33 | Dr. Andrew Fix) "Can you pack some high fiber, high protein snacks and stay hydrated? That's gonna go a long way to keeping you on track with your goals when it comes to traveling and navigating the food." (07:33 | Dr. Andrew Fix) "You don't need to make your trip all about the fitness or all about the food or anything like that. You just need to intuitively eat, intuitively move." (08:28 | Dr. Andrew Fix)   Links Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  237. IGNITE Your Mental Game | Stacy Ingram 11.08.2026 56dk

  Mental performance coach Stacy Ingram reveals why teen athletes with the most talent still hit a wall when they haven't trained the mental side.   Talent gets an athlete to the starting line, but mental toughness is what decides who's still standing at the finish. Dr. Andrew Fix sits down with Stacy, founder of Catalyst Mental Performance, to explore why so many young athletes build their entire mindset around results and what happens when injury, a slump, or the end of a season pulls that identity out from under them.   Ingram breaks down her IGNITE framework and explains why the difference between coaching and therapy matters more than most people realize. She and Fix dig into a question worth sitting with: what actually happens in your brain and body when the pressure is highest, and are you training for that moment or just hoping to survive it?   From free throw lines to final exams to high pressure moments at work, the conversation makes a compelling case that nervous system regulation and self-talk are skills, not personality traits. Ingram also gets honest about the gap between wanting to change and being ready to do the work, and what parents and coaches can do to spot the difference.   Whether you coach athletes, raise one, or just want to perform better under your own version of pressure, this episode offers a practical look at what separates those who thrive under pressure from those who crumble.   Quotes "Without the sport or like a big job you might have had or a career, if you don't know who you are as a person, you take that away and all of a sudden you have this huge gap of confidence because what made you you, at least in your mind, is gone." (12:54 | Stacy Ingram) "Therapy is really all about sort of how did you get here and looking a little bit more backwards, where coaching is all about how do like you're here, no matter how you got here, how do we move you forward?" (20:01 | Stacy Ingram) "We often aren't playing our best game when we're only focused on the score. And again, it doesn't mean we don't always want to win. Of course we want to win. But we want to do the things that give us the best chance." (34:37 | Stacy Ingram) "If you do nothing or implement nothing I teach you, nothing will change." (49:36 | Stacy Ingram) "Being intentional about our actions and our life instead of just letting things happen to us, kind of guiding that path and how we do that ourselves intentionally versus letting other people pick and choose it for us." (54:23 | Stacy Ingram) Connect with Stacy Ingram:Visit the Catalyst Mental Performance Website Follow the Catalyst Mental Performance on Facebook Stacy Ingram is a dedicated Mental Toughness coach specializing in empowering young athletes and performers to overcome the invisible barriers that often hinder their performance. With a focus on the mental side of the game, her programs are designed to equip athletes and performers with the cognitive tools and resilience needed for success both in sports/the arts and in everyday life. Programs are also available for teams, coaches, and parents. In addition, she coaches business leaders in Peak Performance, Team Dynamics, Change Management, Leadership, Culture, and more. In addition to Stacy's 30-year business career, she has specialized training in Mindset Coaching, Positive Psychology, the High Sensitivity Trait, Neurolinguistic Programming (NLP), Positive Intelligence (PQ), Neurofeedback and Hypnotherapy. Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  236. My First HYROX Sim Experience 04.08.2026 18dk

  Dr. Andrew Fix pushed his body through a full HYROX simulation in the Colorado heat and walked away with a hard lesson about pacing that every first-timer needs to hear before race day.   What happens when a plan built on paper meets an actual clock, real heat, and eight stations back-to-back? Andrew found out firsthand at a HYROX simulation held with the team from CrossFit Falcon View. He went out too fast on the ski erg, a decision that cost him on the run that followed, and the pattern repeated throughout the event. Running makes up the majority of HYROX, and it rarely happens on fresh legs, so Andrew breaks down why compromised running deserves a real spot in training plans rather than an afterthought.   Fueling gets its own moment too. A single gel packet, taken with intention rather than panic, made a measurable difference in how he handled the back half of the event. Preparing for something he'd never done before came down to one move. Run the simulation, feel the heart rate spike, and test the fueling strategy before it counts on race day.   He also gets honest about the discomfort of pushing into unfamiliar territory and admits the experience left him humbled about what he thought he knew going in. HYROX rewards people who compete against their own benchmark rather than the person next to them. His finishing time now becomes a marker to measure against and learn from, not a number to chase blindly. For anyone eyeing a HYROX event this year, this episode offers a real look at what preparation actually demands.   Quotes "Make sure you do a simulation. Get yourself prepared for what the actual race environment is going to feel like rather than showing up on race day." (13:25 | Dr. Andrew Fix) "You need to practice fueling on some of these longer runs because you're going to have to fuel on these race days." (14:07 | Dr. Andrew Fix) “You're comparing yourself against your own thing. It doesn't have to be you competing with other people. It's you competing with you.” (16:18 | Dr. Andrew Fix) "No matter how fit you are, this can still make you feel extremely exhausted." (16:51 | Dr. Andrew Fix) "It's all part of the learning curve and pushing yourself outside of your comfort zone and doing something that challenges you at the end of the day." (17:10 | Dr. Andrew Fix)   Links Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  235. What is HYROX and Why Did I Sign Up For It? 28.07.2026 16dk

  Dr. Andrew Fix once called HYROX dumb, so why did he sign up for the hardest fitness competition of his life anyway?   Dr. Andrew Fix records this episode from the parking lot of REI's Denver flagship, prepping for a Run Denver Day event, and uses the moment to talk through his decision to race HYROX this November. He breaks down what the competition actually involves: eight one-kilometer runs split by eight functional stations, sled pushes, wall balls, rowing, and more, all standardized across every city in the world. That global consistency is part of what has turned HYROX into one of the fastest-growing fitness competitions anywhere, but Andrew spends most of the episode on something bigger than the race itself.   What happens to your training when nothing is on the calendar? He argues that a real goal, with a real race date attached, changes the entire relationship between effort and motivation. He's honest about the parts of HYROX that make him nervous, including how his legs will hold up during the final wall ball station, and he treats that uncertainty as useful rather than something to avoid. Stress and discomfort, he says, are the stimulus for growth.   So what's your version of HYROX? Andrew makes the case that the specific challenge matters far less than the fact of having one. A half marathon, a 14er hike, a dance recital, a fitness show. The finish line matters less than the discipline required to get there and the person you become along the way.   Quotes "We all benefit from having some sort of a goal, some sort of a thing on the calendar." (04:17 | Dr. Andrew Fix) "It doesn't matter what the thing is. What matters is that when we have something that's on the calendar, it gives us something to work towards. It gives us a light at the end of the tunnel and it gives us a why." (05:07 | Dr. Andrew Fix) "When we can train with purpose or train on purpose for something, it keeps us motivated." (05:24 | Dr. Andrew Fix) "Get out there and do the thing. Put yourself in a scenario that makes you a little bit uncomfortable because we know that stress and discomfort is the stimulus for growth." (15:04 | Dr. Andrew Fix) "The real benefits can come from the journey of how you got there." (15:36 | Dr. Andrew Fix) Links Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  234. You Don't Have to Be Fast to Belong | Don Harris 21.07.2026 1sa 9dk

  Running won't outrun your trauma, and therapist Don Harris explains why the fastest people at the finish line are often the ones still carrying the most weight.   Don Harris has built a practice and a run club around the same idea: movement helps, but connection does the deeper work. As a therapist who works with both teenagers and adults, he's learned that the question "What's wrong with you?" rarely gets anyone anywhere. "What happened to you?" does. That shift shows up everywhere in this conversation, from how he counsels students to how he built Embrace the Pace, the Denver run club he founded around self-love, wellness, community, and movement rather than pace times.   What happens when you stop treating exercise as an escape hatch and start treating it as one piece of a bigger picture? Don and Andrew dig into that question from a few angles, comparing the pull of running with others against the clarity that comes from running alone, and asking why the best ideas seem to show up mid-run. If you had to shop around for a therapist the way you'd shop for any other provider, would you settle for the first opening on the schedule, or would you hold out for someone you actually connect with?   The conversation closes on Embrace the Pace's upcoming Run for Denver Day, a free community event on July 20th built to bring Denver's run club scene and wider wellness community together in one place, no matter your club or your pace.   Quotes "Life happened to you. And because life happened to you in a certain way, you're navigating it in the way that you navigate it." (18:41 | Don Harris) "When are you going to stop running from it and start running towards it? Because it's going to continue to chase you because our body stores everything, whether we acknowledge it or not, whether we talk about it or not, our body is storing all the experiences that happens to us. And while we're running from things, more experiences are happening to us. And so then it becomes the question of do you want to live a heavy life or a light life?" (21:24 | Don Harris) "Don't just go to a therapist just because they're a therapist. It's 80% connection, relationship rapport, 20% modality of whatever that therapist is using. It doesn't matter how good the therapist is, whatever they specialize in, can you connect with them?" (23:47 | Don Harris) "This version of yourself has value. It has meaning, it is worth something. And I say when you know your worth, then you add tax to that." (53:31 | Don Harris) "I always tell people we start and end at the same place, no matter how fast you get there... The pace doesn't matter. You got up, you moved your body, you accomplished something. That is a win." (54:20 | Don Harris) Links   Connect with Don Harris: Instagram: https://www.instagram.com/iamdondreharris/    Embrace the Pace: https://www.instagram.com/embracethepace.runclub/    DonDre 'Don' Harris, MSW, SWC, is a trauma-informed therapist, school social worker, and community leader passionate about helping people reconnect with themselves and others. Drawing from Acceptance and Commitment Therapy (ACT), mindfulness, and strengths-based approaches, he creates spaces where authenticity, healing, and growth can thrive.  Outside of the therapy room, Don is an ultrarunner and founder of Embrace the Pace: Run Club, where he uses movement as a tool for building community, resilience, and belonging. He believes that every mile, like every step in healing, is an opportunity to embrace the journey rather than rush the destination. Through his work, Don is committed to making mental health and the outdoors more accessible, inclusive, and transformative for all.   Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on
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  233. Are You Living in the Past, Present, or Future? 14.07.2026 12dk

  What happens to your identity the day you can no longer do the thing you built it on?   Dr. Andrew Fix reflects on a recent 5K to explore a question most people avoid. Are you measuring your worth against a version of yourself that no longer exists? He breaks down why running a race and comparing the result to an old personal record ignores everything that has changed along the way, from injuries and surgeries to the demands of raising a family. A little perspective changes the whole picture.   The conversation moves beyond running into something bigger. Why do so many people introduce themselves through a job title or a sport they used to play? Dr. Fix shares an analogy he loves, building your identity on a single role or activity is like standing on a football. It feels solid until the moment it isn't.   He also calls out a pattern he sees constantly in his practice. People say they used to play softball or throw the ball with their kids, but their shoulder or knee stops them now. Is that really the injury talking, or is it easier to hide behind an old identity than to do the work required to reclaim it?   This episode is a challenge to stop living through who you were and start paying attention to who you're becoming. What would change if you answered "What do you do?" with something other than your job?   Quotes "Are you still living in the past, holding on to the things that you used to do and the person that you used to be? Or are you focused on who you are today and the person that you're becoming?" (00:34 | Dr. Andrew Fix) "We should lead with who we are and what we're becoming now. And we should also not try to have our identity wrapped up necessarily in the things that we do." (04:07 | Dr. Andrew Fix) "If you try to build your life foundation on top of a football, like on a football, that is a very wobbly foundation to try and stand on." (04:27 | Dr. Andrew Fix) "If your identity is wrapped up in I am this thing that I do, I am a football player, then that's going to be a very difficult thing when that is stripped away from you, however that happens." (05:32 | Dr. Andrew Fix) "That's also one of these same things where you're holding on to an identity of something that you're not, in a way, potentially because you're afraid of the truth." (07:28 | Dr. Andrew Fix)   Links Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  232. The Ripple Effect of Fitness | Ben Braverman 07.07.2026 55dk

  Ben Braverman dropped from 240 pounds and a couple of prescriptions to a sub-3:40 marathon, and he says the real transformation happened somewhere between his ears.   Ben joins Dr. Andrew Fix to talk about what actually changes when someone moves from the far end of the wellness spectrum toward something closer to optimization. His story starts with running for beginners in its truest form: a guy on a treadmill who couldn't run a mile, slowly building toward a marathon a few years later. The physical numbers are real: weight loss, a faster marathon, and blood pressure readings that finally started moving in the right direction. But Ben keeps circling back to something harder to quantify. He calls it mental clarity, the sense that decisions got easier, stress got more manageable, and his work and relationships improved almost as a side effect of taking care of his body.   What does it actually feel like to operate without a constant mental fog? And how much of that fog do most people simply accept as normal because they've never known anything else?   The two also dig into why personal growth rarely moves in a straight line. Ben's second year of running was slower than his first, and a coach's advice to celebrate small wins kept him moving forward when the personal records stopped coming. Andrew frames health less as a finish line and more as seasons of pushing and pulling back, a pattern borrowed from how elite athletes train and recover. Underneath all of it sits one quiet but stubborn idea: consistency, not intensity, is what actually moves people from the left side of the spectrum to the right. The conversation touches on nutrition, sleep, and the discomfort that seems to accompany any real change, landing on a simple idea: the gap between feeling okay and feeling genuinely well might be smaller than most people think.   Quotes "For someone that's never really felt fit, you're always a little tired because you're eating poorly. You're always a little fatigued." (16:07 | Ben Braverman) "You don't need to be running forty, fifty, sixty miles a week, lifting four to five times a week, cold plunging five times a week, hot yoga three times a week…If you get out there and you run for 30 minutes four times a week, and getting some resistance training two times a week, you probably will see changes if you're on that left side of the spectrum." (23:41 | Ben Braverman) "If you don't have a coach, you should. I would give it a shot. If you're trying to get faster or just trying to accomplish something, it's helpful to have that expert." (50:42 | Ben Braverman) “I feel like I process stress better. And I think that's a byproduct of mental clarity. Being able to process the down days." (43:41 | Ben Braverman) "If you know somebody that's struggling with fitness, like I was on the left side of the spectrum, send them this pod, because you can transform even much later in life." (53:55 | Ben Braverman) Connect with Ben Braverman: Connect with Ben on LinkedIn  The In Good Order Podcast with Ben Braverman   Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  231. Why Do You Wake Up in the Morning? 30.06.2026 12dk

  The real test of motivation begins in the morning when life gives you another reason to quit.   Motivation, drive, and aging all meet in one honest question. What keeps you moving when your body feels different, the news is hard, or the next step feels heavier than usual? In this episode of The Code, Dr. Andrew Fix reflects on a conversation with a client who felt discouraged after receiving difficult medical updates, and that conversation led to a larger discussion about resilience and the deeper reasons we keep showing up for our health.   Andrew talks about the difference between outside pressure and internal drive. A coach, a goal, or a desired outcome can help for a while, but lasting motivation usually comes from something more personal. Maybe you want to stay active with your kids or grandkids. Maybe you want to travel with your spouse. Maybe you want to age with strength, independence, and energy. What reason feels strong enough to bring you back on the days you would rather stop?   This episode reframes exercise as part of protecting quality of life. Strength, mobility, reaction time, muscle mass, and resilience all shape how fully we get to live as we age. Healthspan matters as much as lifespan, and progress can be small without being meaningless. The goal is to keep taking the next step toward the life you still want to participate in.   Quotes “What is there as your guiding light, your true north on your compass? What keeps you motivated to wake up the next day and keep going?” (02:02 | Dr. Andrew Fix) “If you can find what we call an internal motivator, something that is within you, something that you are interested in, something that you want, as opposed to something external…That's what's going to help you get there.” (03:17 | Dr. Andrew Fix) “I ask you to come back to deeper meaning, what is the why? What is the purpose that you're doing this for?” (07:20 | Dr. Andrew Fix) “We're not trying to reach the top of the staircase in one step. We're just trying to reach the next step. And the next step in the next step.” (10:59 | Dr. Andrew Fix) “Whatever you have to do today that is challenging you, I hope you think deep about what motivates you to keep going and use that encouragement to help you push through.” (11:18 | Dr. Andrew Fix)   Links Mito Red Light (5% off)   SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  230. The Mitochondrial Advantage: How Red Light Impacts Human Performance | Scott Chaverri 23.06.2026 1sa 11dk

  Red and near-infrared light may be the most underestimated recovery tool in your environment, and the science behind what it actually does inside your cells is far more compelling than the wellness industry gives it credit for.   Scott Chaverri didn't set out to build one of the leading red light therapy companies in the country. He was a burnt-out caregiver looking for anything that would help him sleep and function after two years of watching his son fight cancer. He found red light therapy in 2017 and noticed real changes. When the price of adding more panels shocked him, he decided to build his own. Mito Red Light did a million dollars in sales its first year.   The science behind photobiomodulation is worth understanding. Red and near-infrared wavelengths penetrate several centimeters into the body and act directly on the mitochondria, accelerating ATP production and triggering downstream effects that include better circulation, reduced inflammation, and a meaningful boost in cellular melatonin. A study on elite female basketball players found serum melatonin levels rose 67% after a single 30-minute session, which lines up with the number one piece of feedback Mito receives from customers: better sleep. Scott's broader argument reframes the whole conversation too. Modern humans spend roughly 93% of their time indoors, and much of what red light therapy accomplishes is correcting a light deficiency most people don't know they have. For the biohacking crowd chasing marginal gains, that reframe matters.   Dr. Fix brings a clinician's perspective throughout, connecting photobiomodulation to the laser and dry needling work at PhysioRoom and asking the questions practitioners actually want answered: dosing, distance, timing, device selection, and when a panel outperforms a mask. The episode also gets into the single biggest reason people return their devices without ever giving them a real shot, and it has nothing to do with the technology.   Quotes “Modern humans have very indoor lifestyles and they're sunlight deficient." (08:44 | Scott Chaverri) "If the cells have more energy at their disposal, they can do their jobs better. And so theoretically, any cell that has mitochondria, which is every cell in the human body except red blood cells, has the potential to benefit from exposure to these wavelengths of light due to that increased ATP production." (11:36 | Scott Chaverri) "We're spending 93% of our time indoors. And so when they correct the deficiency, they notice that they're feeling better, they sleep better, whatever the case is." (09:01 | Scott Chaverri) "We just giving it a little bit more energy so it can do its job. It knows what to do. Just have to give it what it needs." (21:50 | Scott Chaverri) "The sun rises. We're meant to get copious amounts of red and infrared light at dawn. It's the reason why the sky is red at sunrise and sunset, because that's the only wavelengths that are reaching us. And so that is like the signal to wake up." (1:01:40 | Scott Chaverri) Connect with Scott Chaverri: Visit The Mito Red Light Website  Red Light Therapy (@mitoredlightofficial)   Scott worked for several Fortune 500 companies, in the business services, medical device, financial services and ecommerce industries. Having dealt with health challenges in childhood and early adulthood, Scott has always been passionate about all things health and wellness. Constantly learning, tinkering and evolving, his goal is to build Mito Red Light Inc into a preeminent health and wellness company empowering people with tools and information to optimize their performance and maximize their health spans.     SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Person
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  229. What if Your Tightness is Trying to Protect You? 16.06.2026 15dk

  That tight hamstring you've been stretching might be your nervous system asking for something else entirely.   When pain shows up in one place, the source is often somewhere else. Dr. Andrew Fix walks through a real patient case from Physio Room where a woman who was experiencing persistent pain in her hamstring had been doing what most people do: stretching it out and hoping mobility work would eventually help. The sciatic nerve originates from the lowest nerve roots of the lumbar spine, and when those roots get irritated, the nerve signals the hamstring to hold protective tension. What feels like tightness is the nervous system protecting itself. Stretching works against that response.   In many cases like this one, the root cause is a lack of spinal stability. Without adequate muscular control around the pelvis and lumbar spine, gravity loads the vertebral joints and compresses the nerve roots every time you sit or stand. Dr. Fix explains how positional testing revealed exactly this pattern: her hamstring tested pain-free lying down but reproduced symptoms seated. When she was cued to engage her deep core before repeating the painful test, symptoms dropped roughly 70% without a single hands-on intervention. The muscle was the same. The spinal load was not.   How often are people chasing mobility and flexibility when the real missing ingredient is stability and control? Dr. Fix makes the case for thorough assessment before any treatment begins, and offers a clear signal to watch for: if a practitioner skips the diagnostic work and goes straight to treating what you describe, it is worth getting a second opinion.   Quotes "Nerves are like electrical cords. They don't enjoy being tugged on." (04:25 | Dr. Andrew Fix) "Your body's trying to have this protective mechanism, we're trying to stretch and take it away, and we're not necessarily helping ourselves out. We're temporarily relieving symptoms, but we're not addressing the real issue at hand." (04:40 | Dr. Andrew Fix) "When you have a lack of stability, what you cannot do is you cannot stretch it away. Because stretching doesn't give you stability. Stability is like strength and control, your ability to control the joints and the tissues while you're going through movement." (05:20 | Dr. Andrew Fix) "It hurts when there's no stability being created for the spine. But it doesn't hurt or doesn't hurt nearly as much when we do create some stability for the spine." (11:17 | Dr. Andrew Fix) "They shouldn't be just starting to treat something before they've really done a thorough assessment to know what they need to treat in the first place." (13:54 | Dr. Andrew Fix)   Links SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  228. Why You'll Rake Leaves But Skip the Gym 09.06.2026 10dk

  The secret to staying consistent might be hiding in your backyard.   Most people quit their fitness routines not because they lack discipline, but because progress is invisible in the short term. We live in a world wired for instant gratification, and when weeks of hard work in the gym produce no visible results, that invisibility is defeating. Yard work offers a useful contrast. Pull a weed, see the bare ground. Mow a strip of lawn, see exactly what you've covered. The feedback is immediate, and that immediacy does something powerful for motivation.   Dr. Andrew Fix uses that observation as a jumping-off point for a bigger question: how do you stay motivated when the progress you're working toward won't show up for weeks or months? His answer has less to do with willpower than with learning to notice smaller signals along the way. What went right today, even if the day itself felt like a loss? What did you learn from the thing that didn't work out? The people who eventually reach their goals tend to be the ones who get good at asking those questions rather than waiting for a big win to validate the effort.   The episode is a good reminder that consistency isn't a personality trait. It's a practice, and part of that practice is training yourself to find evidence that the work is worth continuing, even when the scoreboard doesn't show it yet.   Quotes "It takes a lot of time, weeks, months of consistency to really be able to sometimes see with your own eyes the progress that's happening. That can be very defeating sometimes." (04:35 | Dr. Andrew Fix) "What happens is they keep hopping from thing to thing, fad to fad, diet to diet, new workout plan to new workout plan. And you never stick with something long enough to actually see the results take shape." (05:02 | Dr. Andrew Fix) "Even on days that are not going according to plan, are there little things that worked out?" (07:10| Dr. Andrew Fix) "The people who are going to succeed and the people who are going to be in a farther place at the end of the day are going to have failed more times than the people who never got to that place." (07:55 | Dr. Andrew Fix) "Just keep falling and failing forward, and we'll eventually make it to where we want to go." (09:05 | Dr. Andrew Fix) Links SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  227. Finding Your Perfect Stride | Dr. Vikash Sharma 02.06.2026 58dk

  When the question every injured runner is afraid to ask, "Do I have to stop?",  finally gets a straight answer, it turns out the real story has less to do with the pain itself and more to do with everything the runner wasn't tracking.   Dr. Andrew Fix sits down with Dr. Vikash Sharma, DPT, founder of Perfect Stride Physical Therapy in New York, to talk through managing running injuries, avoiding stress fractures, and building a smart return to running after time off.   Stress fractures get missed more often than they should, and the clue is usually hiding in a two-minute conversation about nutrition and training load. Has your mileage gone up? Has your food intake kept pace? For a lot of runners, the answer to that second question is no.   For soft tissue injuries, Sharma's approach is less about stopping and more about finding a sustainable baseline, trimming the run, filling the rest with cross-training, and using that window to build the strength and mobility that likely broke down first.   The conversation also covers training load management, deload weeks, why most runners' strength work stopped producing results long ago, and what a real return-to-run progression actually looks like.   Find Dr. Vikash Sharma at @vikashsharma_dpt on Instagram or at perfectstridept.com. His clinical education platform for coaches and clinicians is at runningforlifeeducation.     Quotes "Runners run. That's what they want to do, and they'll keep running until the wheels fall off." (09:48 | Dr. Vikash Sharma) "If two months ago you were running X amount of mileage and now you're up 75% from that, but your nutrition hasn't really changed at all, and now you're starting to get signs and symptoms that make me think you have a bone stress injury, a hundred percent we're shutting it down." (10:39| Dr. Vikash Sharma) "Just like training their musculoskeletal system, just like training their nervous system and their brain — we got to train your gut as well." (22:13 | Dr. Vikash Sharma) "Your low days need to be low so that your high days can truly be high days." (32:53 | Dr. Vikash Sharma) "There's always a story behind this human. There is a human in front of you. Just get back to that human element and dig — a lot of your questions will get answered the more they're talking to you." (54:23 | Dr. Vikash Sharma) Connect with Dr. Vikash Sharma: Perfect Stride Physical Therapy Follow Perfect Stride Physical Therapy on Instagram SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20     Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  226. Fast Comes Last: Getting Back to Running the Right Way | Dr. Drew Short 26.05.2026 1sa 8dk

  Most runners are one bad training week away from an injury they never saw coming, and the way they think about shoes, strength, and recovery is probably making that worse.   Dr. Drew Short specializes in working with runners at PhysioRoom, and his approach to running injury recovery starts somewhere most people wouldn't expect: months back in an athlete's training log. The culprit behind most injuries isn't a single bad run. It's accumulated load, under-fueling, or a strength gap that quietly grew until something gave out. When the mechanical picture looks clean, Drew digs deeper, sometimes all the way to blood work and nutritional consults. Multiple tendon issues flaring up in different parts of the body at once? That's a systemic story, not a mechanical one.   The calf conversation is worth sitting with. Runners stretch it religiously and almost never strengthen it the way running actually demands. The soleus does significant work during each stride, but only when the knee is bent, which is almost never how people train it. A calf that always feels tight is probably asking for load, not length.   On the trail running vs. road running question, the differences go deeper than terrain. Strength demands, stability requirements, and pacing strategy all shift in ways that catch road runners off guard when they head onto the trails. And carbon-plated shoes? Both Drew and Dr. Ficks agree they have a place, but earning them matters more than buying them.   Quotes "The downside to under-fueling is you're going to hit a brick wall. The downside to over-fueling is maybe a rumbly stomach…I'd rather be on that end of the spectrum." (14:58 | Dr. Drew Short) "You might meet the rep scheme on a calf raise, but whenever you start making it more ballistic and you start using the tendon more, it doesn't like that. The rate of fire is just a lot slower on that side." (25:50 | Dr. Drew Short) "Stiffer tendons or more robust tendons — that's just free energy. If you're able to use that elasticity like a rubber band whenever you hit the ground, that's less that the muscles are having to push off." (33:19 | Dr. Drew Short) "If your calf always feels like it needs to be stretched, honestly, your tendon probably needs some load. You probably do need to be doing some heavy slow resistance through that tendon. Otherwise, you just keep stretching it all day every day." (34:32 | Dr. Drew Short) "If I'm doing a long effort and I can still breathe just through my nose, I know I'm gonna be fine at hour three, hour four." (48:26 | Dr. Drew Short) Connect with Dr. Drew Short:https://www.instagram.com/thenamesdrew/ SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm
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  225. The Code to Sleep Hygiene 19.05.2026 34dk

  Sleep isn't a luxury you negotiate with; it's the biological foundation every other health habit is built on, and most people are getting far less of it than they think.   Dr. Andrew Fix revisits one of the show's most foundational episodes for Better Sleep Month, and the timing feels personal. A new baby at home has a way of clarifying just how much everything falls apart when sleep does. Drawing from Matthew Walker's landmark book Why We Sleep, this episode makes a compelling case that sleep deprivation isn't just fatigue. It's a direct line to cancer, cardiovascular disease, dementia, weight gain, and a compromised immune system.   Here's a question worth sitting with: if you went to bed at 10 and woke up at 6, did you actually get eight hours of sleep? Probably not. Time in bed and time asleep are not the same thing, and that gap is where most people are quietly losing ground.   Dr. Fix gets practical without being prescriptive. A consistent sleep schedule, a cooler and darker room, cutting caffeine earlier than feels necessary, and keeping alcohol away from bedtime are the kinds of shifts that build real resilience over time. He also draws a connection that often gets overlooked in fitness culture: sleep is where recovery actually happens, and poor sleep throws off the hormones that regulate hunger, making weight management an uphill battle no matter how clean your diet is or how early you get to the gym.   What would change about your daily habits if you treated sleep as seriously as your workouts or your nutrition? That's the real question this episode leaves you with.   Quotes “I think it's a shock to nobody that sleep is the most important thing in our lives. If we don't get enough of it, pretty much every major function of our body is going to suffer.” (02:37 | Dr. Andrew Fix) "The amount of time that you spend in bed that you think you are asleep does not equal or correlate to the amount of time that you actually sleep." ( 06:27 | Dr. Andrew Fix) “I do have a change in my sleep quality when I cut that caffeine out earlier. So, avoiding caffeine and nicotine, in theory, will help with your sleep quality.” (13:52 | Dr. Andrew Fix) “You want your brain to be planning to go to bed when you get in bed. You want your body's cycle to be just so in tune with, ‘Oh, this is where I come when I want to go to sleep.’” (20:19 | Dr. Andrew Fix) “All of the professional athletes that we watch on television and whatnot, I can tell you that they are putting a much higher emphasis on sleep than we do in our normal lives.” (31:59 | Dr. Andrew Fix)   Links   https://www.sleepdiplomat.com/  SideKick Tool   Movemate: Award-Winning Active Standing Board 15% off Promo Code: DRA15   RAD Roller   Revogreen   HYDRAGUN    Athletic Brewing 20% off: ANDREWF20   Connect with Physio Room: Visit the Physio Room Website Follow Physio Room on Instagram Follow Physio Room on Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm