Cover of The Code: A Guide to Health and Human Performance

The Code: A Guide to Health and Human Performance

The Code: A Guide to Health and Human Performance

By: Dr. Andrew Fix
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Welcome to The Code, where we give you the guide to living the ultimate human life. Join host Dr. Andrew Fix as he deep dives into the key areas that drive our health and wellness. You’ll learn about topics such as sleep hygiene, stress management, nutrition, movement, relationships, and more. Listen in as he interviews fitness professionals, athletes, coaches, doctors and other industry experts to hear how they implement these strategies into their own and clients’ lives. If you are ready to crack the code on health and human performance, this show is for you.Copyright 2022 All rights reserved. Hygiene & Healthy Living
Episodes
  • 248. Stay in the Box: What Jake Bauers Teaches Us About Resilience

    248. Stay in the Box: What Jake Bauers Teaches Us About Resilience
    27 Oct 2026

    How do you keep showing up when every setback gives you another reason to quit?

    After nearly walking away from baseball, Jake Bauers became the NLCS MVP, helping lead the Milwaukee Brewers to their first World Series appearance in 44 years. His comeback offers a lesson in patience, resilience, and knowing when to keep going.

    In this solo episode of The Code, Dr. Andrew Fix shares what Jake Bauers' baseball story can teach us about perseverance and the importance of focusing on the process rather than the outcome. How often does self-doubt hold us back more than our circumstances? And how can we turn past failures into opportunities for growth?

    Drawing from his own experiences with multiple surgeries, injury recovery, and career changes, Andrew explains why progress rarely follows a straight line and how small, consistent efforts can lead to meaningful breakthroughs. Whether you're recovering from an injury, facing a career setback, or working toward a difficult goal, Andrew explains why staying consistent matters, even when progress feels slow.

    Quotes

    • “Many of us have a story that we keep telling ourselves. I'm not ready. I'm not good enough. It's not my time yet. And that story is the actual thing standing in our way.” (09:02 | Dr. Andrew Fix)
    • “You don't have to hit every pitch. You just have to survive the bad ones until a good one comes your way.” (17:40 | Dr. Andrew Fix)
    • “You just need to show up and put in your best effort. Go to bed, wake up the next day and show up and put in your best effort. Do that over and over and over again and start falling in love with the process because the process is what leads to the results.” (21:21 | Dr. Andrew Fix)
    • “Setbacks can be fuel instead of just a verdict of who you are and what you're capable of.” (25:38 | Dr. Andrew Fix)
    • “You do not have to hit it out of the park today. Just stay in the box. Keep showing up. Foul it off and keep showing up.” (28”20 | Dr. Andrew Fix)

    Links

    https://sports.yahoo.com/articles/milwaukee-brewers-star-talks-nearly-170429137.html

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    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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    30 min
  • 247. Small Steps, Big Changes: The Science of Behavior Change in Running & Life with Jen Hickman

    247. Small Steps, Big Changes: The Science of Behavior Change in Running & Life with Jen Hickman
    20 Oct 2026
    The fastest way to lose your love for running might be to turn every workout into a test of your worth. How do you push yourself to improve without turning something you love into another source of stress? And what happens when injuries or setbacks make you question what you're capable of? In this episode of The Code, Dr. Andrew Fix sits down with running coach Jen Hickman, founder of Perseverance Endurance, to discuss the psychology of behavior change and the role of coaching in building confidence and resilience. With more than two decades of experience in the zoo industry, Jen brings an unexpected perspective on behavior change. Jen shares how running went from being a source of stress relief to another source of pressure, and how this experience shaped her approach to coaching. She and Dr. Fix explore the mental challenges of pursuing performance goals, handling setbacks, and adapting training to life's demands. They also discuss how trust, communication, and small changes in behavior help runners build confidence and make lasting progress. Their conversation offers a fresh perspective on handling disappointment, rebuilding trust in your body after injury, and recognizing when adjusting your goals is a sign of good judgment rather than failure. Whether you're training for a marathon or working toward a personal goal, the ability to adapt and keep showing up may be your greatest measure of progress. Quotes "I just need to do the next small thing that gets me a win and helps me build some confidence. And then that snowballs until I finally get some training momentum." (06:19 | Jen Hickman)"Running should be fun. It should not be a chore." (16:56 | Jen Hickman)"You don't train in a vacuum. You train with all of these other outside influences." (25:25 | Jen Hickman)"You didn't lose all of that work that you've put in before. Like that work is valuable. That work does something." (50:56 | Jen Hickman)"We have to experience things that are scary and uncomfortable first before we can build up that resilience and be able to take on the bigger, scarier things." (57:42 | Jen Hickman) Connect with Jen Hickman: Perseverance Endurance Follow Jen on Instagram I started running back in middle school in the Colorado mountains—mostly because my friends were doing it. Over time, running became more than just a social activity. As an adult, it turned into my way to de-stress and connect with nature. I mostly stuck to 5Ks and 10Ks, enjoying the rhythm and routine. But in 2018, something changed. Running started to feel harder than it used to. I wasn’t seeing progress, and my motivation was slipping. I knew how good running could make me feel, so I decided to get help. That’s when I hired a personal trainer who specialized in running. With the right strength training, improved nutrition, and a personalized training plan, everything shifted. My performance improved dramatically. Since then, I’ve finished the Boston Marathon twice and achieved stronger results in races across the board. Seeing firsthand the power of coaching, I felt inspired to help others experience the same transformation. I went on to earn run coaching certifications through 80/20 Endurance and the United Endurance Sports Coaching Academy (UESCA). I began my career in the animal profession in the mid-1990s. As a zookeeper, one of the most rewarding parts of my job was helping animals thrive by shaping behavior in a way that supported their well-being. To do that effectively, I had to build trust, understand what motivated each animal, create an environment for success, and adapt continually to their needs.These same principles guide my approach to coaching. The first step is building a strong, trusting relationship with you. I want to understand what motivates you—Why do you run? What brings you joy? What challenges are you facing? As we work together, I’ll break down your training into small, achievable steps that build confidence and momentum. My goal is to set you up for long-term success, not just quick wins. And just like in the animal world, I’ll continually assess, adjust, and refine your training based on your progress and feedback—because your needs aren't static, and your plan shouldn't be either. 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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    1 hr and 8 min
  • 246. Perfect is the Enemy of Done

    246. Perfect is the Enemy of Done
    13 Oct 2026

    Dr. Andrew Fix planned to work out in the afternoon. By 7:40 p.m., he was still in his garage, squeezing in whatever exercise he had time for. His point is, a short workout beats skipping one because the day didn't go as planned.

    Perfectionism can make simple goals harder than they need to be. When the plan changes or the timing falls apart, it becomes easy to do nothing. Dr. Andrew Fix shares why done is better than perfect and how a more flexible mindset can help you stay consistent.

    If you’re wondering how to stop procrastinating, start by lowering the bar enough to take action. A short workout still counts. A small step still moves you forward.

    Andrew also shares one easy health habit: walking after meals. It can support blood sugar regulation and digestion while giving you a chance to step away from screens and connect with the people around you.

    Your workout doesn't need to happen at the perfect time or last as long as you planned. Do what you have time for, and move on with your day.

    Quotes

    • “But this is what we've got. It's better for me to get this in than to get nothing in.” (07:41 | Dr. Andrew Fix)
    • “If I let just needing and wanting the perfect scenario to happen today, then I'm gonna wind up with nothing because that's just not gonna be what happens today.” (07:47 | Dr. Andrew Fix)
    • “I'm gonna pick these things up and just get something in and get it done and get it accomplished and not stress out over the fact that it's not perfect.” (07:58 | Dr. Andrew Fix)
    • “Just start doing something. You don't have to have all the details figured out. Everything doesn't have to be perfect.” (08:20 | Dr. Andrew Fix)
    • “Get it done. Don't worry about it being perfect.” (09:22 | 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
    Show more Show less
    10 min
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