Most people try to be more present by forcing focus when the real leverage comes from how you transition between moments rather than what you do inside them.

In this episode, Dr. Andrew Fix reframes presence as a skill built through transitions rather than effort alone. When work spills into home or one conversation runs straight into the next, stress builds quietly and attention thins out. The issue is rarely motivation. It is the absence of buffer time that allows the mind to reset before moving forward.

Dr. Fix makes the case for protecting small pauses that most people rush past. A minute in the car before walking inside. A breath before responding instead of reacting. A short buffer between meetings that creates space to listen rather than solve. These moments close one chapter before the next begins. What changes when you stop carrying mental residue from task to task? How might your relationships shift if you gave presence priority over speed? The message is simple and grounded. Transitions deserve intention because they shape how you show up everywhere else.

Quotes

• “What I want to encourage you guys to do is to not take for granted how powerful even just a small but really intentional period of time can be to transition from one activity to the next.” (03:28 | Dr. Andrew Fix)
• “People need you to listen to them. People need you to hear what they're saying and listen, not just to respond, but listen to hear them and listen to understand what they're trying to say.” (05:20 | Dr. Andrew Fix)
• “Just pause for a beat before you respond to them. Just pause, that could be one breath, that could be two breaths.” (05:39 | Dr. Andrew Fix)
• “We need to protect that transition time. Because although it is short, it is extremely valuable. It is worth its weight in gold.” (08:00 | Dr. Andrew Fix)
• “Come along with me on this practice journey and take just 30 to 60 seconds when you go from one activity to the next.” (09:04 | 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

A simple shift from “I have to” to “I get to” can change how you experience everything from daily obligations to long-term endurance in life and health.

Dr. Andrew Fix sits down with mindset coach and author Chris Cullen to explore how the words you use shape your mindset and influence the perspective you bring to everyday demands. What begins as a subtle language change opens into a broader conversation about choice, presence, and how people respond when life feels heavy or relentless. Chris shares how “I get to” emerged during some of his most challenging physical and mental moments and why it became a practical way to keep moving forward when motivation disappeared.

The discussion also unpacks why this shift can feel surprisingly difficult. Our brains are wired to scan for threat and rush ahead, which makes presence an intentional practice rather than a default. How often do you move through the day without noticing it? What changes when you pause long enough to choose a second thought that creates space for gratitude rather than frustration? Andrew ties these ideas to health, training, parenting, and recovery, where consistency, awareness, and perspective matter more than intensity or quick wins.

Chris is clear that this approach is not a universal solution. Grief still needs space. Toxic situations often require decisive action. Yet when used with care, “I get to” offers a way to reclaim ownership of your time, energy, and attention. The episode leaves listeners with a question worth sitting with: how might your days shift if you approached them with greater choice, perspective, and gratitude instead of obligation?

Quotes

• “If we don't follow our highest calling or our highest values, we will regret it. And that's the decision you have to make no matter how” (06:58 | Chris Cullen)
• “When we control the little moments, the mundane stuff that we don’t really want to do, that’s where I think “I get to” makes its biggest impact.” (18:46 | Chris Cullen)
• “If you want to experience a better life, you have to choose to experience time better.”(25:25 | Chris Cullen)
• “Our natural instincts are not meant to find opportunity. They're meant to scan for threats and keep us safe.” (27:10 | Chris Cullen)
• "I get to doesn’t take away the grief.” (40:45 | Chris Cullen)

Connect with Chris Cullen:

https://www.instagram.com/chriscullen_c3/?hl=en

https://chriscullen.com/

https://chriscullen.com/new-page

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

Fitness does not fall apart when routines change but it does reveal whether your habits are built on consistency or convenience.

Traveling has a way of exposing what really supports fitness and weight loss when normal routines disappear. This episode of The Code looks at how movement, food choices, and daily habits hold up when life feels full and unpredictable. Dr. Andrew Fix draws from a recent family trip to show how disrupted schedules tend to reveal weak points in routines rather than undo progress. Travel becomes a useful lens for understanding which habits still matter when time, energy, and predictability are limited.

The conversation clears up common misconceptions around fat loss and exercise, including the belief that working a specific body part leads to targeted weight loss. Andrew explains why full-body strength work, consistent movement, sleep, recovery, and food choices shape body composition far more than isolated exercises. He also challenges gym comfort zones and repetitive routines, then shares practical ways to maintain fitness while traveling through shorter workouts, smarter timing around meals and drinks, and realistic expectations. The takeaway is simple: fitness and weight loss depend on habits that hold steady even when routines feel optional.

Quotes

• “We don't lose fat in a spot treatment type of way. We lose fat throughout our entire body.” (03:56 | Dr. Andrew Fix)
• “When it comes to strength training, we want to use multi-joint exercises that move the majority of the body, the majority of the time, as opposed to focusing on small accessory, single joint movements.” (04:38 | Dr. Andrew Fix)
• “If nothing changes, then nothing changes, right? And what I mean by that is if you go to the gym and you just continue to frequent the exact same machines, the exact same exercises all the time, then you're not going to likely have a nice well-rounded training of your entire body.” (07:53 | Dr. Andrew Fix)
• “If this is part of your routine, if this is something that you're doing for yourself to help you look better, feel better, perform and function better, then I encourage you to keep it in your routine.” (16:59 | Dr. Andrew Fix)
• “Consistency is typically the lever that's gonna win out more than any of the other ones.” (17:25 | 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