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.   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

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 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

Waiting for the new year to take your health seriously is a quiet gamble with your future that too many people make without realizing what it costs.   This conversation challenges the way we think about health, resolution culture, and the pressure to set big goals tied to a date on the calendar. Dr. Andrew Fix makes a clear case for starting now rather than postponing meaningful health decisions until January. When resolutions become delays, even the best goals lose their power before they ever begin.   The episode reframes health through the lens of health span rather than longevity alone. What does it mean to stay capable and clear for as many years as possible? How do small choices around sleep, movement, and nutrition shape that outcome? The focus stays practical and realistic without extreme plans or rigid routines.   At its core, this episode links personal health to the people who matter most. Taking care of yourself protects your ability to show up for your family and your life. If your health determines how much time you get to be present, why wait to choose it?   Quotes “We shouldn’t wait for the new year or for a date on the calendar to do something that we want to do or to do something that we know we should do or need to do.” ( 00:59 | Dr. Andrew Fix) “Take care of yourself now while you still have the chance.” ( 01:59  | Dr. Andrew Fix) “All of us are going to age. All of us are going to have our health decline. We want to fight that off as long as we can. And that's what we call health span.” ( 03:06 | Dr. Andrew Fix) “You’ll either choose to pay for your wellness now, or you’ll be forced to pay for your sickness later.” ( 04:28 | Dr. Andrew Fix) “What is a better gift that you could give them than you taking care of yourself so that you can provide for them and gift them more of that time for as many years as you possibly can. That is the gift that they want. That is the gift that's going to keep on giving.” ( 08:03 | Dr. Andrew Fix) Links https://www.netflix.com › Kevin Hart: Acting My Age   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

Walking can become a cultural force for better health when the Black community is given tools that make prevention visible, shared, and rooted in daily life.   Dr. Andrew Fix sits down with Kwame Terra, founder of bEHR Health, for a conversation that reframes health as something you can understand, track, and take ownership of in real time. Kwame shares why bEHR Health was built around a live health score, how health literacy shapes long-term outcomes, and why prevention has to feel relevant to everyday life rather than abstract medical advice. The discussion moves beyond individual behavior to examine how access, stress, and environment quietly shape health over decades, especially within the Black community.   Walking becomes an unexpected centerpiece of the episode, both as a practical entry point to better health and as a catalyst for connection and culture change. Kwame reflects on setting a world record for steps in a month and what surprised him most about the physical and mental impact. How does something so simple shift behavior at scale? Why does community matter more than motivation alone? And what changes when health becomes something people do together rather than something they are told to manage alone?   The conversation challenges the idea that health progress requires extreme solutions. Instead, it points to a more durable path forward, one where walking, shared accountability, and clearer health signals help people reconnect with their bodies, their communities, and a stronger sense of purpose.   Quotes “60 % of black people have low health literacy. Most of us aren't aware of our current health status, or the short and long-term implications of our lifestyles, and the consequences that obviously come with that.”  (08:27 | Kwame Terra) “The cool thing about the score is that as you change, so does your score.” (09:20 | Kwame Terra) “We don't want health to feel like this additional chore that people have to do to be healthy. Like how do we design their life to where it creates health?” (47:46 | Kwame Terra) “Public health is the art and science of prolonging life. That's the definition of public health.I've added a mental health component to my definition of public health, which is now the art and science of prolonging the desire to live.” (01:08:38 | Kwame Terra) “If you aren't all that you can be, You suffer more than you have to. And so does everyone else.” (01:13:14 | Kwame Terra)   Links Connect with Kwame Terra: Visit bEHR Health Systems Instagram Follow Kwame 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

Training only moves forward when you know how to pivot on the days your body feels off, and smart adjustments matter more than any single heavy lift.   Dr. Andrew Fix uses a real morning in the gym to unpack a familiar question for anyone who follows a training plan: what do you do when back pain or tightness shows up right as you’re trying to stay consistent with your fitness goals? He talks through judgment calls that keep progress intact without forcing painful reps or drifting into avoidance.   The message lands on a simple truth. Consistency wins. One perfect session never matches the value of showing up again tomorrow. So how do you decide when to scale or swap movements or shift the intention of the work you planned? How do you stay honest about discomfort without letting it take over the whole day?   Andrew brings a grounded mindset that supports long-term training and everyday life. The reminder sits at the core of his story. Movement still matters on the days that feel inconvenient, and the athletes who grow are the ones who adjust with purpose rather than force.   Quotes "I'm not going to avoid the movement, but I'm going to modify how I'm implementing it, and how I'm performing the workout." (04:34 | Dr. Andrew Fix) "If you're just haphazardly doing random workouts at random times on random days of the week, you're likely going to get random results.” (06:30| Dr. Andrew Fix) "The most important lever we can pull when it comes to making progress is consistency." (07:38 | Dr. Andrew Fix) "If something's bothering you, don't skip it, modify it. Listen to what your body's telling you to do and adjust accordingly." (07:58 | Dr. Andrew Fix) "Doing something is always better than doing nothing." (10:24 | 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

That first jolt of pain can throw anyone off, and knowing where to start can be the difference between a quick fix and a lingering problem.   Dr. Andrew Fix takes a closer look at what really happens in that early moment of pain and how a thoughtful approach to injury can shift everything. He explains why your own observations often hold the first clues and how simple steps can help you understand whether the issue needs light attention or a more structured plan. What can the timing of the discomfort tell you? How often do we focus on the sore spot when the real problem sits somewhere else entirely?   Andrew also talks about the value of asking the people who see you move every week since they often notice patterns you miss. And when discomfort refuses to fade, he makes a strong case for getting help from someone who understands true management of movement and load rather than relying on quick fixes that never reach the root. The episode centers on one idea: pay attention early and seek guidance that actually supports how your body is designed to work.   Quotes “How do you know where to start? When you have all these options, there's so much information out there. You could watch YouTube videos, you could go on the internet, you could go to your physical therapist, physician's office, chiropractic office, I mean, you name it, the list is endless, but it's extremely long, right? There's a lot of options of things you could do. But what should you do? (03:38 | Dr. Andrew Fix) "Sometimes we have symptoms in an area where that area is not the actual root cause of the problem.” (05:30 | Dr. Andrew Fix) "That doesn't do anything. That does not fix your musculoskeletal problem that you're dealing with. And we're in the business of trying to help people fix issues, not mask symptoms." (07:38 | Dr. Andrew Fix) "This is the time where you need to get that extra set of eyes from somebody that really knows what they're doing and knows how to help you rectify this, not tell you to go RICE it (rest, ice, compress, elevate).” (09:22 | Dr. Andrew Fix) "We do not wanna get to the point where pain starts to become more irritating, more debilitating, causing you to modify your function, causing you to compensate, causing you to avoid things, causing you to skip the activities that you love to do with the people that you love to do them because something hurts." (12:30 | 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

Midlife health takes on a whole new meaning as Dr. Mona Fahoum breaks down what really happens to women’s hormones and how to stay strong, clear headed and resilient through every shift.   Dr. Mona joins Dr. Andrew Fix for a grounded conversation on Menopause and the years leading up to it, shedding light on symptoms that often feel confusing or disconnected. She explains how Naturopathic Medicine gives women a fuller view of hormone health, linking estrogen, progesterone and testosterone to the energy dips, sleep changes and joint issues so many women struggle to name. The question that sits underneath much of the episode: how do you stay rooted in your life when your body keeps shifting the rules?   They talk through her “three legged stool” of nutrition, movement and hormone support as a steady framework for long term strength. Mona also breaks down Hormone Replacement Therapy in a clear, non-sensational way so women can understand where bioidentical hormones fit and when other approaches make more sense. The result is a practical, reassuring look at midlife health that encourages women to ask what this stage could feel like with the right tools, the right conversations and the right care.   Quotes “We are going to live a long time. We don't want chronic disease…So we have to shift that focus into how we are going to live well in these older years postmenopause? Because we're probably going to spend 40 % of our lives in postmenopause now.” (19:36 | Dr. Mona Fahoum) “Our hormones are helping us with our fertility…Menstrual cycle, fertility, that's what they're there for. But estrogen and testosterone both also support the immune system. They support energy production in the cell. They support tissue recovery. They support collagen production.” (26:46 | Dr. Mona Fahoum) "I love to say there's kind of a three legged stool and you got to have all of it: the nutrition, the exercise, and the hormone optimization." (29:40 | Dr. Mona Fahoum) “Our bodies are healthy. Their baseline is healthy and they know how to fix themselves. They are resilient if we give them the right tools.” (56:09 | Dr. Mona Fahoum) “There is nothing wrong with us in menopause and in our forties. It is a normal process…I love that we're all talking about this more, but there's this push to pathologize it too. And I don't want any gal thinking that there's something wrong with her. Your hormones are doing what they're supposed to do.” (56:17 | Dr. Mona Fahoum)   Connect with Dr. Mona Fahoum: Visit Dr. Mona Fahoum’s Website 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

Growing pains shape every meaningful goal and this episode challenges you to step toward the discomfort that signals real progress.   Andrew takes a simple moment with his toddler and turns it into a clear look at growth in everyday life. He highlights how personal development rarely moves forward without challenges and how each stage of improvement asks for new habits, new choices, and a willingness to face discomfort. What do you do when you feel that tension that shows up right before a breakthrough?   He invites listeners to look closely at one area where progress feels slow and ask whether the resistance there is actually a signal to keep going. Growth often appears at the edge of uncertainty, yet many people mistake that edge for a warning instead of an opening. What shifts if you approach that moment with curiosity rather than avoidance?   This episode encourages you to name the challenge in front of you, recognize it as part of your personal development, and choose the next small step toward the version of yourself you want to build.   Quotes “If you want to achieve anything great, whether that is from a physical fitness standpoint, whether that’s from a career standpoint, whether that is from a relationship standpoint... you’re going to have to go through some growth phases in that realm.” (03:12 | Dr. Andrew Fix) “You’re going to have to put in some hard work. It’s not going to come easy to just continue to improve something from a physical fitness standpoint.” (03:54 | Dr. Andrew Fix) “It’s going to be uncomfortable when you start because you’re having to make this big change.” (05:09 | Dr. Andrew Fix) “You have to go through some discomfort in order to get to these places. Growth is not comfortable.” (06:02 | Dr. Andrew Fix) “How can you continue to lean into that discomfort that you’re feeling? Don’t shy away from it.” (07:05 | 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

Therapy stops being mysterious when you realize it’s less about fixing your thoughts and more about learning to feel safe in your own body.   Dr. Andrew Fix sits down with psychotherapist Lauren Goldberg, LCSW, for an honest look at psychotherapy and what actually helps people feel better. They talk about mental health beyond labels, how the body plays a crucial role in healing, and why anxiety isn’t a flaw to eliminate but a signal to understand.   What if success at work has been your safest place to hide? What if your body already knows what your mind keeps avoiding? Lauren shares how curiosity, consistency, and a grounded therapeutic relationship can turn those questions into real progress.   This conversation reframes therapy as practice, not performance—a clear, human reminder that growth comes through presence, honesty, and small moments of awareness that build lasting change.   Quotes “As therapists, our personal work is very congruent with our work with clients. So, I use my own self-exploration to become a better tool for my clients” (10:53 | Lauren Goldberg) “We expect there to be this beginning, middle and resolution to what we are going through. And there isn't always. What it often is, is we're dealing with something and then the resolution is actually how to be with it in a different way.”(23:40 |  Lauren Goldberg) “What I don’t do is tell people what they should do. I don’t give advice. It’s a very open-ended dialogue. I do a lot of educating, particularly about the nervous system. But I think for any good therapist, you’re doing a lot of educating about why one is now doing things the way that they’re doing based on their history.” (29:05 |  Lauren Goldberg) “The coming up and coming down is what builds resiliency. And that's what we want to build in therapy. That's what we want to build in PT.” (48:11 |  Lauren Goldberg) “If you’ve tried therapy before and it did not feel like a good fit, please try again. It truly is like dating. You have to figure out who’s a good fit for you.” (49:51 | Lauren Goldberg) Connect with Lauren Goldberg: Visit The Secure Base Mental Health, LLC  Follow Lauren on Instagram Follow Lauren on Facebook 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

The secret to your life is hidden in your daily routine.   In this episode, Dr. Andrew Fix unpacks how habits create the foundation for who you become and where you end up. Success rarely comes from one big breakthrough; it’s the result of small, consistent actions that compound over time. Every decision—what you eat, how you move, how you spend your time—quietly shapes your future self long before you realize it.   He reframes goal setting as the starting line, not the finish. Setting intentions gives direction, but it’s your habits that move you forward. The real question is whether your daily routine reflects the goals you claim to care about. If your actions don’t match your ambitions, something needs to shift.   Your priorities are revealed in two places: your calendar and your bank account. Where you invest your time and money tells the truth about what matters most. This episode challenges you to look closer, make adjustments, and build a routine that actually leads you toward the future you want.   Quotes “The secret to your life is hidden in your daily routine.” (01:04 | Dr. Andrew Fix) “Daily habits stacked on top of one another, whether for the good or for the bad, ultimately dictate where your future self is going to be.” (01:37 | Dr. Andrew Fix) “The goal is not how you get there. It’s the small micro habits every single day.” (03:32 | Dr. Andrew Fix) “If you show me your calendar, I’ll show you where your priorities are.” (04:02 | Dr. Andrew Fix) "What is the future self that you are looking or hoping to become? And how can you set up your daily tasks and your daily habits to help you get there in the most efficient way possible?" (06:53 | 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

Most of us don’t procrastinate because we’re lazy, we hesitate because of fear. Fear of failing, of being judged, of not knowing how things will turn out.   In this episode, Dr. Andrew Fix unpacks how procrastination quietly stalls progress, and why waiting for certainty keeps us from building momentum. He shares a story about his son standing at the top of a playground slide—hesitant at first, then overjoyed once he finally let go—as a reminder that confidence comes from action, not overthinking. Drawing from Harvard research showing that people who start early outperform those who wait by 40%, Andrew reframes progress as something created through movement, not mastery.   This episode is a call to stop overplanning and start doing. Because when fear drives hesitation, the real cost isn’t failure, it’s the progress you never make.   Quotes “There is gonna be fear that most of us have associated with doing something new, associated with doing something that we've been putting off, but we're never gonna reap the benefits of what could happen.” (03:30 | Dr. Andrew Fix) “Even if they're less talented, the person that starts sooner and gets going and does what we call learning by doing, the person that starts first is going to outperform the other individual, even if they're more talented by 40%.” (05: 13 | Dr. Andrew Fix) “We are going to learn by doing much more than by preparing and planning. You're going to receive and find much more clarity by doing something than by planning ever will.” (07:17 | Dr. Andrew Fix) “Action is going to teach us more than planning ever can. Action is going to provide us with more clarity than planning and preparation ever can.” (09:03| Dr. Andrew Fix) “It doesn't need to be perfect. You're going to learn from your failures and you're going to wind up way farther ahead by just getting started and taking that first step. than if you continue to wait.” (13:35 | Dr. Andrew Fix)   Links How to Stop Procrastinating | Harvard Business Review   Stop Procrastinating and Tackle That Big Project | Harvard Business Review   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

Treat your fork like a prescription and your plate the front line of care as produce, protein, and mindset turn everyday eating into real medicine. Dr. Andrew Fix sits down with Tamar Samuels, registered dietitian and co-founder of Culina Health, to examine why nutritional therapy often fails in practice despite being so logical on paper. If most people already know the basics—eat more plants, cut the processed stuff—why doesn’t that knowledge automatically lead to action?   Tamar lays out the real barriers: limited access to guidance, confusing nutrition narratives, and perfection-based rules that collapse under stress. Prevention and longevity don’t require an overhaul, they require patterns you can live with.   Tamar’s approach is refreshingly practical. Build meals around produce and protein. Choose progress over precision. Bring in support before willpower burns out. Food as medicine doesn’t have to feel clinical, it can be familiar, forgiving, and built one ordinary meal at a time.   Quotes “Most people don't think about a dietician as part of that general team. And yet we eat all day long. And the food that we eat really informs all of these other conditions that we see our doctors regularly for.” (08:14 | Tamar Samuels) There's a huge gap here in why people aren't seeing registered dietitians. And there's a lot of reasons behind it, mostly because people don't even know what dietitians are or many dietitians are cost prohibitive.” (08:32 | Tamar Samuels) “The problem isn't the lack of access to nutrition information. It's too much access to nutrition information.” (18:25 | Tamar Samuels) “It doesn't have to be perfect.  We're not aiming for perfection. You're never going to hit your goals every single time, every day, right? It's just about paying attention. You're much more likely to get there if you pay attention and monitor and track and get this community support than if you wouldn't have done that.” (35:10 | Tamar Samuels) "It's okay to emotionally eat. The problem is when we rely exclusively on emotionally eating as our major or as our main tool to manage stress and to, you know, help manage a variety of different emotions." (41:32  | Tamar Samuels)   Connect with Tamar Samuels: Visit the Culina Health website Follow Culina Health on Instagram Tamar Samuels is a registered dietitian, co-founder, and Head of Clinical Partnerships at Culina Health, where she leads collaborations with healthcare providers to bridge nutrition care and traditional medicine. With over a decade of experience, she champions Food as Medicine and patient-centered care. Integrating lifestyle medicine, behavioral science, and evidence-based nutrition, Tamar helps people build healthier relationships with food. A graduate of NYU with clinical training at Mount Sinai Hospital, she has been recognized by Well+Good as one of NYC’s top holistic dietitians. Her expertise has been featured in outlets such as The Huffington Post, Women’s Health, Shape, and The Tamron Hall Show. 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

We spend so much time chasing big fitness goals that we often overlook one of the simplest tools for better health: walking. Not a marathon. Not a perfectly structured training routine. Just consistent steps.   Dr. Andrew Fix breaks down new research that challenges the long-held belief that 10,000 steps a day is the gold standard. The truth is,  you can change your health trajectory with just 7,000. That one shift, from aiming for perfection to aiming for consistency,  is linked to lower mortality rates from cardiovascular disease and cancer, reduced risk of diabetes and dementia, and better protection against depression and falls. Walking becomes more than exercise — it’s one of the most accessible ways to extend longevity. And contrary to what we often hear, movement doesn’t wear your body down; it protects it. Even conditions like arthritis improve when you build strength and keep your body moving.   This episode is a reminder that taking care of your health doesn’t always require intensity,  just intention. If something as simple as daily walking could lower your mortality risk and give you more years of active longevity, what would it look like to treat those extra steps as non-negotiable?   Quotes “If we are living longer and our lifespan is longer, but we're not actually enjoying and using those later years to do anything productive… I don't want that. I don't want to just live and not be able to do anything.” (06:26 | Dr. Andrew Fix) “Moving is important… you don’t have to feel like you're not being productive with your health if you're not quite hitting the 10,000.” (07:08 | Dr. Andrew Fix) “The name of the game here is consistency. We need to be able to consistently keep doing this day after day.” (07:51 | Dr. Andrew Fix) “The truth of the matter is we need to get the steps. We need to build strength and do activities with the muscles of our legs. And that's what's going to help those joints continue to function and thrive under the activities that you want to do.” (08:53 | Dr. Andrew Fix) “Getting more than 7,000 steps a day can really help reduce dysfunction, reduce the limitations that we have, and reduce the risk of these conditions we can largely prevent.” (10:40 | Dr. Andrew Fix)   Links New Study Reimagines the Relationship Between Daily Steps and Health Outcomes | APTA   6,000 Steps A Day Keeps Knee OA Limitations Away | Sargent College of Health & Rehabilitation Sciences   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

Social media feeds are built to keep you scrolling, but at what cost to your focus and wellbeing?   Dr. Andrew Fix sits down with Bryan Dobkin, a Principal People Scientist with expertise in organizational psychology, workforce strategy, and the future of work, to unpack how AI and social media shape the way we think, feel, and connect. Bryan is passionate about building systems that help people do their best work, and he brings that same lens to how technology influences our everyday lives.   From the way algorithms decide what shows up in our feeds to the rise of tools like ChatGPT, Bryan explains why our digital “diet” matters more than we realize. He shares practical steps for better digital hygiene, from muting the noise in your feed to setting limits on addictive apps, and examples of using AI intentionally, like creating custom bedtime stories for his three boys. Along the way, he highlights the simple drivers of fulfillment at work: growth, impact, and surrounding yourself with the right people.   With clarity and candor, Bryan shows how AI can either drain us or serve us — and what it takes to choose the difference.   Quotes "The technology itself is neither good nor bad. Technology is a tool and how we choose to use it, how we choose to let it influence us or the  kind of impact that we let it have on us." (10:40 | Bryan Dobkin) "Feeds are optimized for engagement. They’re not optimized for well-being in any sense of the word." (24:14 | Bryan Dobkin) "We are up against industrial grade reinforcement loops. These are massive companies that are doing everything in their power to capture our attention and to keep us engaging with whatever content they want us to." (25:00 | Bryan Dobkin) “Curate your feed like you curate your home. Remove what doesn't serve you. People may remember during the pandemic, there was Marie Kondo. She got really popular…she had that quote, right? If it doesn't bring you joy, let it go. Get rid of it. The same is true of your online experience. Try to curate, and it doesn't have to necessarily be joy, but what is serving you in a productive way and what is not.” (26:26 | Bryan Dobkin) “Notifications are like sugar, right? They're okay in small doses, but they're corrosive by default.” (37:04 | Bryan Dobkin)   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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

Sauna sessions aren’t just about sweating it out — they can support cardiovascular health, reduce stress, and even play a role in longevity. But how hot does it need to be, and how long should you actually stay in?   Dr. Andrew Fix takes a closer look at deliberate heat exposure and what really happens when you step into a sauna or hot tub. From heart-healthy benefits that mirror light exercise, to the release of growth hormone and endorphins, he breaks down the science in simple terms. You’ll also hear practical protocols on temperature ranges, timing, and why consistency is more important than the type of sauna you choose.   This episode blends research with actionable steps so you can use heat exposure, whether through a sauna or hot tub, in a way that supports your health and performance goals.   Quotes “If you're hoping to reap any sort of health related benefits, being consistent is really what's going to take the cake. If you aren't, it won't matter what type of sauna you have, because you're not going to benefit from it if you're not using it.” (03:23 | Dr. Andrew Fix) “Research articles actually show a reduction in what's called all-cause mortality. And that basically just means no matter what you die from, it could be anything, People that use saunas regularly compared to those who don't see a reduction in all-cause mortality.”  (06:05 | Dr. Andrew Fix) “In order for some of these benefits to peak, the sauna needs to be 80 to 100 degrees Celsius. Or for those of us who tend to measure things in Fahrenheit, like myself, that's 176 to 212 degrees Fahrenheit.”  (13:06 | Dr. Andrew Fix) “When you break down how long you should be in there, it looks like a range of somewhere between five and 20 minutes a couple of times a week, two to three times a week.” (13:52 | Dr. Andrew Fix) “A slight difference in the protocol…was to use the sauna for at least 57 minutes or an hour a week, but with the recommendation being to split that up over multiple days.” (17:57 | 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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

David Amerland joins Dr. Andrew Fix to unpack why health habits so often fall apart, even when we know better. Why does motivation fade after the New Year rush? What makes some goals stick while others slip away? Drawing on his book “Built to Last,” David explains how our brains are wired to conserve energy, why logic alone rarely drives change, and how emotional connection becomes the deciding factor in long-term fitness.   The conversation pushes past fitness myths like “no pain, no gain” and shows how small, low-friction choices - walking farther, taking the stairs, moving while you watch TV - quietly raise the floor for your health. They also explore what it means to take real ownership of your well-being, building alignment between your values and daily actions, finding clarity about what fitness means to you personally, and developing the adaptability to keep going when life throws obstacles in the way.   What would change if you defined fitness for yourself, in a way that brings alignment, clarity, and adaptability - not just for today, but for the decades still ahead?   Quotes “We have this natural tendency to avoid the stressor when we don’t have a real reason to actually do it.” (11:00 | David Amerland) “It’s not that they don’t logically understand it. They understand it 100%. But when the emotional connection is not there, the calculus in our head, which calculates the energetic cost of an activity as opposed to the perceived value of the outcome, won’t change unless the emotional connection to that changes.” (11:24 | David Amerland) “The primary thing we’re willing to sacrifice without articulating it as such is us.” (24:03 | David Amerland) “When it comes to our own fitness, ultimately, the only experts and the only person responsible for that is us. Only we know how we feel. Only we know how capable we are. Only we are the ones who will be willing to force ourselves to do what we have to do. Ultimately, no one else cares.” (24:37 | David Amerland) “If the muscles work for 10 minutes, nonstop, and it doesn’t have to be intensive work, it can be light work, essentially they produce a hormone that affects the dopamine producing centers of the brain, which affect our motivation.” (52:00 | David Amerland)   Connect with David Amerland: Visit David’s Website   David Amerland is a multidisciplinary author exploring the evolving relationship between human behavior, technology, and personal wellbeing. From bestselling marketing books to practical health guides and thought-provoking fiction, David Amerland's work helps readers understand and adapt to a rapidly changing world.   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

Cold plunge, cryotherapy, and sauna have all gained attention as ways to push the body and mind, but what do they really offer beyond the shock of the cold?   Dr. Andrew Fix takes a closer look at deliberate cold exposure and why so many people turn to it for resilience, recovery, and focus. He unpacks what happens inside the body when you sit in icy water - the release of dopamine, the shift in metabolism, and the boost in energy and attention. He also reflects on the mental side: how choosing to step into discomfort can change the way you handle stress in daily life. How long do you need to stay in? When does timing matter most? What role can practices like sauna play alongside the cold?   This episode shares both the science and the steps so you can experiment with cold therapy in a way that fits your life and see how it might reshape your approach to health and performance.   Quotes “Our mind is extremely powerful. The mindset that you go into something with can have a huge effect on the effect that you get out of that activity or situation.” (11:22 | Dr. Andrew Fix) “Cold, whether you like it or not, has a chemical neurophysiological effect on us. And it is stressful. It’s a stressor to the body.” (12:10 | Dr. Andrew Fix) “One of the biggest reasons that people use cold exposure is to build resilience and grit.” (12:36 | Dr. Andrew Fix) “Getting into an ice bath has the same effect on our body. It has an effect of releasing dopamine, which can improve our mood.” (15:03 | Dr. Andrew Fix) “This is where some of the studies come from, if that water’s cold enough, the minimum effective dose to produce some of these effects in a noticeable manner on the body, is you want at least 11 minutes per week of total exposure to that cold.” (30:55 | 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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

​​Ultramarathon runner Don Reichelt opens up about how running has shaped his mindset, resilience, and sense of purpose.    Joining Dr. Andrew Fix, Don shares what it takes to move from the back of the pack to world records and a spot on Team USA at the 24-hour World Championships. What keeps someone going when the race lasts an entire day? How do you stay connected to the joy that first pulled you into the sport when training gets hard? Don reflects on the importance of surrounding yourself with the right team, using setbacks as teachers, and remembering your “why” when motivation fades. From mountain trails to flat looped courses, he shows how ultramarathon running is as much about mental strength as it is about physical endurance, offering lessons that reach far beyond the miles.   Quotes “I think the most important thing that I’ve learned and that I have implemented is that it’s okay not to have all the answers and to surround yourself with a team that does potentially have the answers.” (16:54 | Don Reichelt) “I simply wanted to be outside. And those are the things that you cannot forget. The more you get into the sport and it’s any sport or any activity is just remember that the first run you did and how probably terrible you were and how rewarding it felt to get done with that workout.” (19:42 | Don Reichelt) “It’s okay not to have all the answers. Surround yourself with a team, and also just remember where you came from, remember the passion and the joy and your why.”  (20:03 | Don Reichelt) “I would rather never win another race than not to be able to walk and run when I’m 80.” (27:00 | Don Reichelt) “I’m deeply, deeply motivated on the idea of not being like old man Don and looking back and saying, what would have happened if I tried to do this? What would have happened? Or what could I have been capable of if I pushed myself in this area or this?” (44:30 | Don Reichelt) “There is going to be a positive takeaway from failure. And maybe it’s a, ‘Oh, I approached it the wrong way,’ or, ‘Oh, I wasn’t as prepared as I thought, so I needed to do X, Y, and Z.’ There should be some action item takeaway from failure.” (51:25 | Don Reichelt)   Connect with Don Reichelt: Follow Don on Instagram  From Novice to Ultrarunning Champion with Don Reichelt | The Code Podcast  2025 IAU 24 Hour World Championship | USA Track & Field   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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

Forget the ice pack. There’s a better way to heal.   Dr. Andrew Fix challenges the old RICE (rest, ice, compression, elevation) protocol and shows how it can actually slow recovery instead of helping it. Ice and anti-inflammatories may ease pain in the moment, but they also keep the body from doing the work it’s built to do.   In this episode, Dr. Fix lays out PEACE (Protection, Elevation, Avoiding anti-inflammatories, Compression, Education) and LOVE (Load, Optimism, Vascularization, and Exercise), a framework that focuses on protecting the injured area, restoring blood flow, loading the body in safe ways, and leaning into an optimistic mindset. He explains how injuries can be turning points, moments to learn more about your body and build resilience for the future.    Have you ever thought about whether your recovery habits are helping you heal faster or keeping you stuck? Dr. Fix will make you rethink the way you care for yourself when injury strikes.   Quotes “If we take those things, if we ice, if we take anti-inflammatory medications, NSAIDs, just know that you are basically trading one thing for another. You’re trading some symptom relief, pain relief, and reduction in swelling for quicker healing, right? The term that I like to use a lot is you are effectively kicking the can down the road in terms of letting that injured area heal.” (07:13 | Dr. Andrew Fix) “We need to be positive. We need to think about what we can do, not what we can’t do. We need to be visualizing and imagining what our recovery is going to look like, what our performance is going to look like when we return from this injury, when we rehab, when we get back to doing things.” (18:02 | Dr. Andrew Fix) “Ditch the rice protocol. Instead, if you deal with an injury, we’re gonna do peace and love. We’re gonna give it peace and give it love. Protection, elevation, avoiding anti-inflammatories, compression, education, load optimism, vascularization, and exercise. It’s as simple as that.” (24:02 | Dr. Andrew Fix) “If you are dealing with an injury, especially if you’re not sure what you’re dealing with, make sure you get it checked out by somebody so that they can point you in the right direction.” (24:33 | Dr. Andrew Fix) “Sometimes our body is going to need a little bit of TLC because of an injury or a breakdown that occurred. But if we can think about what’s the learning moment here in this injury, you, a lot of times, can wind up better after the fact than you ever were before.” (25:47 | Dr. Andrew Fix)   Links https://www.instagram.com/reel/DHTcTHQp1OC/?hl=en https://bjsm.bmj.com/content/54/2/72   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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm

Walking begins with the foot, and Dr. Courtney Conley shows why building strength, mobility, and healthy gait mechanics is essential for lasting wellness.   Dr. Andrew Fix speaks with Dr. Conley, the founder of Gait Happens and a leading authority on foot health, about why our feet are the true foundation of human movement. From her early struggles with pain as a dancer and triathlete to her groundbreaking work helping patients worldwide, Dr. Conley shares how shifting the focus from orthotics and surgeries to natural function and strength creates lasting results.    Together, Dr. Fix and Dr. Conley explore why toe dexterity and foot strength are vital for balance, fall prevention, and independence, and how something as simple as walking can profoundly impact physical, mental, and emotional health. With strategies, compelling research, and insights into footwear and training, this episode challenges the way we think about gait and reframes walking as one of the most powerful tools we have to protect and enhance our health for life.   Quotes “Why are we treating the foot very differently than we treat everywhere else in the human body? We don’t talk about strength, we weren’t talking about mobility. And our feet are the first interface that we have with the ground when we move. We have thousands of sensory receptors on the bottom of our feet that are screaming for information to tell us how to move.” (05:01 | Dr. Courtney Conley) “If you do need to have the surgery, we want to make sure that on the other end of that, that you’re doing everything that you can to not have another one of those surgeries, which means the widest part of the foot is our toes, or should be. So whoever’s listening, look down at your foot. Your toes should be splayed, they should be wide, and they should be the widest part of your foot. And there’s a reason for that, because when we’re walking, we push off of our forefoot.” (10:09 | Dr. Courtney Conley) “There’s really great research looking at Karen Mickle’s work on the importance of toe strength and fall prediction, the risk of falls. And what they found was that a weakness in toe strength can be a very big predictor of falls as we age.” (22:37 | Dr. Courtney Conley) “I firmly believe walking is the most underrated and easily accessible tool we all have to improve not only our physical health, but also our mental and emotional well-being—yet the majority of us, globally, are not taking advantage of it.” (44:48 | Dr. Courtney Conley)   Connect with Dr. Courtney Conley: Gait Happens   Dr. Courtney Conley is a leading expert in foot and gait health and the founder of Gait Happens, an education platform transforming how people understand and reclaim foot function. With over 25 years of clinical experience, she has worked with patients ranging from everyday movers to professional athletes in the NBA, MLB, and NFL. Dr. Conley holds a Doctorate in Chiropractic Medicine and dual bachelor’s degrees in Kinesiology and Human Biology. Through Gait Happens, the Healthy Feet Alliance, and her global lectures, she is driving a paradigm shift in foot health, empowering individuals and practitioners worldwide to prevent unnecessary surgeries, optimize gait mechanics, and prioritize natural, science-backed approaches to foot care. 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: Website Instagram Facebook Andrew’s Personal Instagram Andrew’s Personal Facebook     Podcast production and show notes provided by HiveCast.fm