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)

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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

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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

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Movemate: Award-Winning Active Standing Board

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HYDRAGUN

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Connect with Physio Room:

Visit the Physio Room Website

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Andrew’s Personal Instagram

Andrew’s Personal Facebook

Podcast production and show notes provided by HiveCast.fm