When life blows up your routine with sickness, sleepless nights, and missed workouts, this episode reframes resolutions and habits as practical commitments you protect on your calendar rather than promises you hope to keep.

Dr. Andrew Fix shares a simple truth most people avoid. Consistency does not come from perfect conditions or endless motivation. It comes from deciding what matters and building habits that can survive real life. When routines fall apart, the answer is not guilt or starting over. It is choosing structure that works even when things feel messy.

Why do healthy habits disappear when life gets busy? What changes when your resolutions stop living in your head and start living on your schedule? The episode challenges the idea that routines need to look impressive to work and makes the case for habits that fit the season you are actually in.

If you are tired of feeling off track every time life gets chaotic, this episode offers a grounded way forward. Decide what matters, put it on the calendar, and keep moving without waiting for everything to calm down first.

Quotes

• “How do we get back on track? Well, I'm a big believer in putting things on the calendar that are priorities for you.” (05:01 | Dr. Andrew Fix)
• “It doesn't matter what it is. It just matters that it happens and that you're prioritizing it for yourself, that you are making a point to make it important to you, important enough to put it on the calendar” (05:56 | Dr. Andrew Fix)
• “We are so used to conquering and overcoming hard things because of the physical training that we do that we can do that in the other areas of our life as well.” (08:28 | Dr. Andrew Fix)
• “You need to find the routine. You need to find the cadence that works for you.” (09:29 | Dr. Andrew Fix)
• “If you want something to be accomplished, if you want to reach the goals that you have set for yourself, if something is important to you, it will be important enough to hold a place on your calendar.” (09:54 | Dr. Andrew Fix)

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Many high performers blame stress or burnout for feeling off when the real drain on their sleep focus and relationships is hiding in plain sight inside their nightly drinking habits and the broader lifestyle choices tied to alcohol.

James Swanwick joins Dr. Andrew Fix to question the belief that alcohol only becomes an issue at the extreme. He reflects on years of socially acceptable drinking that slowly eroded his energy clarity and presence until the cost could no longer be ignored and a lasting shift felt necessary.

The conversation explores what alcohol does beneath the surface, starting with sleep and rippling into mood focus cravings and connection at home. When recovery suffers everything else follows. How often do we point to work pressure or discipline when the issue starts the night before? What changes when rest, clarity and patience return?

Rather than prescribing rigid rules Swanwick encourages awareness, experimentation and choice. Track the data. Notice the patterns. Pay attention to how you show up with the people who matter most. This episode invites listeners to stop normalizing feeling less than their best and to consider what becomes possible when alcohol no longer compromises daily life.

Quotes

• “Drinking is just attractively packaged poison.” (15:05 | James Swanwick)
• “You’ve just clocked out of a day’s work from your job, the moment that you put your head on the pillow, you’ve just clocked in for a whole night’s additional work, the moment that you chose to drink that red wine or that beer or that seemingly innocent gin and tonic or vodka at the end of the night.” (19:08 | James Swanwick)
• “We're positioning alcohol as the fun and the reward, and not drinking alcohol is the pain and the suffering. It's ridiculous. It should be the other way around.” (28:17 | James Swanwick)
• “If you could have reduced or quit alcohol on your own, you would have. You haven't, so you probably can't. So try a different way.” (54:46 | James Swanwick)
• “I’ve had a life with alcohol and a life without and without as far superior.” (58:00 | James Swanwick)

Connect with James Swanwick: Visit Alcohol-Free Lifestyle

CLEAR by James Swanwick

James Bio

James Swanwick is an Australian-American investor, entrepreneur, and speaker, and a former SportsCenter anchor on ESPN. He is the founder of Alcohol Free Lifestyle, a company that helps high achievers change their relationship with alcohol, and the host of the Alcohol Free Lifestyle podcast. James is also the creator of Project 90, a neuroscience-based program designed to help high performers gain lasting control over alcohol, and the founder of Swanwick Sleep, maker of Swannies blue-light blocking glasses to support better sleep. Over the course of his career, he has interviewed notable figures including Brad Pitt, Angelina Jolie, Kobe Bryant, David Beckham, and Arnold Schwarzenegger.

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Most exercise and fitness plans fail the moment real life gets in the way, but training around how the body is built to move creates strength that holds up no matter how busy the gym or unpredictable your schedule becomes.

Better results in training do not come from more complicated programs or chasing the perfect lifting routine. They come from understanding how the body is meant to move and training those patterns with consistency. When squatting, hinging, pushing, pulling, carrying, rotating, and absorbing force become the focus, workouts stop feeling fragile and start working in the context of real life.

The perspective here is long-term. Smart lifting and strength work support bone health, muscle mass, energy, and the ability to respond when life demands quick or unexpected movement. What gets lost when those capacities are no longer trained? What quietly fades when movement becomes narrow or cautious?

The takeaway is steady and practical. When plans fall apart, the answer is not starting over or doing more. It is returning to the fundamentals and letting them guide your choices. That shift turns training into something you can sustain across seasons, schedules, and decades.

Quotes

• “I want to help you not become one of those numbers of the statistics where you start something and you fall off the wagon just a few weeks into the new year.” (01:55 | Dr. Andrew Fix)
• “Continue to live a healthy, active life, regardless of how old you are and as you age, continue to be that way.” (02:59 | Dr. Andrew Fix)
• “Focus on the movement pattern, not on the exact exercise.” (17:16 | Dr. Andrew Fix)
• “You can easily replace a squat with a leg press, a leg press with a squat. You can do the same movement a different way because exercises are just ways that you accomplish movement patterns, not the other way around.” (17:28 | Dr. Andrew Fix)
• “We definitely think more about the movement patterns as it relates to the function of our own bodies and being able to continue to move and do things for years and years in the future.” (17:43 | Dr. Andrew Fix)

Links

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Movemate: Award-Winning Active Standing Board

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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