In this episode of The Functional Code, Dr. Addy and Dr. Jace introduce their new 'core episodes,' designed to condense the best content from their longer podcasts into concise 30-minute segments. They dive deep into the topic of habit formation, discussing why most New Year's resolutions fail by March and providing practical strategies to set and maintain achievable goals. Topics include linking new habits to existing ones, the concept of habit chaining, the importance of intent and visualization, and the power of consistency. The episode also features insights on how to involve others in your goal-setting journey and the benefits of a supportive community. Tune in for actionable tips and a fun 14-day habit challenge to kickstart your journey to better habits.Episode 68Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.00:00 Introduction to Core Episodes01:57 The Importance of Setting Attainable Goals02:57 Habit Chaining: Linking Goals for Success04:13 Strategies for Maintaining Habits07:05 Tracking and Adjusting Goals10:01 Supporting Others in Achieving Their Goals13:06 Breaking the Cycle of Habits14:19 Goal Setting for Healthier Habits15:06 Recognizing and Changing Bad Habits16:59 Substitution and Positive Reinforcement18:46 Visualization and Time Blocking22:27 14-Day Habit Challenge26:22 Consistency and Community Support27:58 Final Thoughts and Encouragement📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557

Welcome back to The Functional Code! In today’s episode, Dr. Jace and Dr. Addy delve into the complexities of training tissue, focusing on the volume problem. They cover crucial aspects like growing, rehabilitating, and maintaining tissue while diving deep into the neurology, physiology, and biology behind it. Learn why lifting a dumbbell is just a small part of the picture. The doctors discuss the importance of being efficient with your time and how to adapt training intensity and volume to prevent injury, promote recovery, and optimize strength gains. You’ll get practical advice on weekly programming and hear insights into myths from the golden era of bodybuilding. Whether you’re plateauing in the gym or just looking to be more effective in your workouts, this episode is packed with valuable information on working smarter, not harder. Don’t miss it!Episode 67Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.Guide:00:00 Introduction and Episode Overview00:08 Understanding Tissue Training and Volume00:40 Neurology and Physiology of Tissue Training01:21 Historical Perspectives on Bodybuilding02:07 Nervous System and Tissue Signals04:18 Motor Units and Brain-Body Connection12:25 Stimulus, Intensity, and Recovery28:06 Strength Training Principles and Zones35:02 Targeting Specific Tissues in Training35:19 Bench Press Variations and Safety Tips36:21 Importance of Form and Training Zones38:24 Understanding Retraining Zones40:58 The Detraining Zone and Injury Prevention46:09 Recovery and Adaptation Strategies51:58 Weekly Training Schedule Example01:01:34 Rethinking Traditional Training Beliefs01:06:32 Final Thoughts and Takeaways📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557

Join Dr. Addy and Dr. Jace in a deep dive discussion on flexibility and stretching in this episode of 'The Functional Code.' The doctors discuss how traditional stretching routines can sometimes do more harm than good and how certain misconceptions about stretching can increase injury risks. They offer insights on the role of the nervous system in flexibility, discuss the limitations of static stretching, and demonstrate more effective techniques like controlled articular rotations (CARs) and isometric contractions. Whether you're an athlete, a fitness enthusiast, or just looking to improve your range of motion, this episode provides invaluable knowledge on how to enhance flexibility safely and effectively.Episode 66Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.Guide:00:00 Intro00:32 Understanding Flexibility and Mobility01:06 The Role of the Nervous System in Flexibility02:08 Misconceptions About Stretching03:37 Active vs Passive Range of Motion07:10 Motor Units and Energy Conservation09:11 Training and Rehabilitation Principles16:35 Static vs Dynamic Stretching22:44 Joint Capsule Integrity and Mobility33:09 Fascial Trains and Neuromuscular Connection36:23 Understanding Fascia and Muscle Communication37:04 The Role of Dynamic Loading in Flexibility38:38 Neuromuscular Control and Patient Treatment40:30 Addressing Deep Muscle Injuries42:56 Fibrosis, Scarring, and Healing Techniques49:47 Practical Mobility and Flexibility Routine01:00:19 Debunking Common Stretching Myths01:04:37 Resources and Final Thoughts📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557

In this comprehensive episode of The Functional Code, Dr. Addy and Dr. Jace dive deep into the world of breath work. They go beyond the basics of breathing, exploring how proper breath work can dramatically improve various aspects of your life including stress management, athletic performance, heart rate variability, and even chronic medical conditions such as COPD and asthma. They also provide practical applications, tools, and fascinating studies related to breath work. From diaphragmatic breathing to mouth taping, and from nasal strips to CO2 tolerance tests, this episode is packed with actionable insights to help you transform your health. Join them for an enlightening discussion and a seven-day breath work challenge that promises to change your life!

Episode 65

Dr. Jace Nybo D.C.

Dr. Addy Knutson D.C.

Guide:

00:00 Intro

00:40 The Importance of Breath Work

02:26 Heart Rate Variability and Breath Work

03:56 Breath Work Techniques and Benefits

06:03 Breath Work for Anxiety and Stress

10:03 Breath Work for Pain Management

11:29 Breath Work for Athletic Performance

12:04 Breath Work for Asthma and Respiratory Issues

14:47 Breath Work for Sleep and Snoring

16:11 Advanced Breath Work Practices

24:37 Breath Work for Chronic Conditions

40:54 Assessing Lumbar Spine Rotation

42:09 Breathing Practice for Rib Expansion

44:25 Improving Shoulder Mobility with Breath Work

46:32 Box Breathing Technique

47:24 BCA Nasal Breathing Exercise

50:02 Apnea Walk and CO2 Tolerance

59:56 Mouth Taping and Nasal Strips for Better Sleep

01:14:02 Conclusion and Final Thoughts

📲Instagram: 

instagram.com/thefunctionalcode/

📲TicTock: 

@thefunctionalcode

📲Apple Podcast: 

podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557

Resources:

-doi.org/10.3389/fpsyg.2014.00756

-doi: 10.4103/2231-0770.114121

-PMID: 9876022

-DOI: 10.1007/s12028-022-01540-0

-https://www.researchgate.net/publication/387127420_pioneer-and-contemporary-studies-health-sciences_icerik_g3645_Np97dzxb

-https://www.researchgate.net/publication/281206691_Effects_of_inspired_CO2_and_breathing_resistance_on_neurocognitive_performance_and_postural_stability_in_US_Navy_divers

-DOI: 10.1038/nsmb987

-DOI: 10.1007/s00213-010-2099-x

-doi.org/10.1002/14651858.CD008250.pub2

-doi.org/10.1016/j.autneu.2020.102668

-doi.org/10.3389/fpsyg.2014.00756

-doi.org/10.1111/psyp.12782

-mytpi.com/certification/instructors/greg

Welcome back to The Functional Code! In today's episode, Dr. Addie and Dr. Jace dive deep into the most powerful ways to track and improve your recovery with AI technology. They explore various methods from wearables like WHOOP bands and Aura Rings, to sleep tracking, heart rate variability, grip strength testing, CO2 tolerance, and blood biomarkers. They discuss the significance of deep sleep for better insulin sensitivity, the benefits of optimizing recovery metrics, and cutting-edge tools like digital twinning and advanced sleep studies. Learn how to leverage these technologies to take the guesswork out of your health journey and achieve better results. Join us as we explore the future of health optimization and the amazing possibilities AI brings to the table. Whether you're a seasoned athlete or just looking to improve your overall well-being, this episode is packed with valuable insights and practical tips. Don't miss out!Episode 64Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.Guide:00:00 Intro00:43 Tracking and Improving Recovery with AI06:06 Heart Rate Variability: Understanding and Measuring20:22 Grip Strength: A Key Indicator of Health25:06 Exploring Grip Strength and Performance Tracking26:16 Understanding Carbon Dioxide Tolerance Testing31:59 Blood Biomarkers for Health and Recovery39:37 The Evolution of Sleep Tracking51:15 Conclusion and Final Thoughts📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557

Welcome to The Functional Code, your go-to source for decoding optimal health. In this episode, Dr. Addy and Dr. Jace delve into the neuroscience of time management and share practical strategies to master your minutes. Discover why prioritizing tasks, understanding your natural productivity peaks, and taking regular breaks can transform your efficiency. Learn about popular techniques like the Pomodoro Technique, time blocking, and energy management. The duo also explore how mood and even your chronotype affect productivity and time perception. Tune in to enhance your ability to manage time, reduce stress, and boost your overall performance.Episode 63Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.Guide:00:00 Intro01:22 The Neuroscience of Time Management02:32 Understanding the Planning Fallacy04:57 Mood and Time Perception06:15 Chronotypes and Productivity Peaks07:56 The Ultradian Rhythm09:46 Distorted Time Perception When Idle13:15 General Research on Time Management16:54 The Pomodoro Technique23:12 Time Blocking25:16 Mark Cuban's Decision Fatigue Strategy26:20 Research Supporting Time Blocking28:04 Energy Management Over Time Management29:46 Exploring Time Management Strategies34:43 Top Digital Tools for Time Management37:35 Practical Tips for Efficiency47:47 Final Thoughts and Encouragement📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557Resources:-DOI: 10.1371/journal.pone.0288887-DOI: 10.4103/jehp.jehp_600_20-DOI: 10.7417/CT.2023.2500-notion.com-usemotion.com-sunsama.com-rescuetime.com-clockify.me

Join Dr. Addy, Dr. Jace, and Cory brown as they break down an incredible weekend at Parker Seminars 2025, featuring insights from renowned speakers like Jay Shetty, Dr. Andrew Huberman, and Gary Vaynerchuk. Special guest Cory Brown shares a major career announcement, and the hosts discuss the future of health optimization, muscle health, and the impact of AI on the health industry. Learn practical tips on protein intake, neuroplasticity, and much more in this information-packed episode. Don't miss the chance to hear what successful leaders, doctors, and experts live by to achieve optimal health and performance.What’s one functional code you live by?Episode 62Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.Cory BrownGuide:00:00 Intro00:56 Parker Seminars 2025 Overview01:39 Special Guest: Corey Brown's Big Announcement03:41 Insights from Parker Seminars Speakers05:17 Dr. Angela Duckworth on Grit and Intentional Practice06:58 Thomas DeLauer on Protein Consumption and Health13:04 Dr. Kyle Smith on Insulin and Sleep Quality17:17 Jay Shetty on Leadership and Communication28:12 Dr. Andy Galpin on Performance Medicine37:10 Exploring Wearable Health Devices37:49 Understanding Digital Twins39:15 Improving Sleep Quality41:19 Tracking Health Metrics with Apps44:14 The Future of Human Performance Centers45:10 Insights from Dr. Andrew Huberman01:03:57 Gary Vaynerchuk's Impact and Predictions01:08:17 AI's Impact on Business and Society01:09:14 Leveraging Social Media for Marketing01:11:27 Meeting Sarah and Exploring AI Agents01:15:52 Insights from Ben Greenfield on Biohacking01:21:19 Dr. Gabrielle Lyon on Muscle Health01:33:07 Functional Codes for a Healthier Life01:40:31 Conclusion and Final Thoughts📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557

Resources:

-DOI: 10.1139/h95-038

-DOI: 10.1016/j.xcrm.2023.101324

-doi.org/10.2337/ds19-0070

-doi.org/10.3390/nu14040856

-DOI: 10.1016/s0014-5793(98)01149-1

-DOI: 10.1016/j.jsams.2010.03.002

In this episode of The Functional Code, Dr. Addy and Dr. Jace take an in-depth look at the aging effects of desk jobs and manual labor. They explore the pros and cons of each, discussing eye strain, hearing loss, prolonged sitting, and the health risks associated with both sedentary and physically demanding work. They also share insights from comprehensive studies on mortality risks, obesity, diabetes, and more while sharing practical tips to maintain health regardless of your job type. Tune in to discover evidence-based health strategies and how to counteract the negative effects of your work environment.Episode 61Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.Guide:00:00 Intro01:44 Desk Workers vs. Manual Laborers: Who Ages Faster?03:10 The Dangers of Prolonged Sitting09:52 Comparing Health Risks: Desk Workers vs. Manual Laborers12:53 Health Comparisons: Desk Workers vs. Manual Laborers19:59 Sitting vs. Other Health Risks26:25 Sitting vs. Standing: Which is Worse?27:11 The Future of Human Evolution with Sedentary Lifestyles27:57 Postural and Skeletal Changes30:03 Metabolic and Cardiovascular Adaptations33:01 Brain and Cognitive Evolution34:03 Reproductive and Genetic Impacts35:18 Psychological and Social Shifts39:44 Occupational Health: Desk Jobs vs. Manual Labor52:16 Movement Hacks for Desk Workers56:57 Conclusion and Final Thoughts📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557Resources:-ncbi.nlm.nih.gov/books/NBK588534-doi.org/10.1038/s41598-020-59050-y-doi: 10.2196/resprot.8196-adelaidenow.com.au+1New York Post+1-New York Post+3adelaidenow.com.au+3New York Post+3

In this episode of The Functional Code, Dr. Addy and Dr. Jace delve into the often confusing world of supplements. They discuss the importance of regulating your body's natural mechanisms before resorting to supplemental use, share insights on common supplements like melatonin, vitamin D, and omega-3 fatty acids, and caution against over-supplementation. They also highlight red flags to watch for when shopping for supplements and emphasize the significance of whole foods over supplements. Tune in to learn about the most well-researched supplements for human use and discover practical tips for a healthier lifestyle without relying on unnecessary supplements.

Episode 60

Dr. Jace Nybo D.C. Dr. Addy Knutson D.C.

Guide:

00:00 Intro

01:27 Overview of Supplementation

04:45 Multivitamins: Are They Worth It?

10:36 Weight Loss Supplements: The Hidden Dangers

11:11 The Truth About Vitamin D and Calcium

14:51 The Risks of Herbal Supplements

16:52 The Problem with Proprietary Blends

18:29 Buying Supplements Online: What You Need to Know

25:15 Red Flags When Shopping for Supplements

29:58 The Hidden Dangers in Tattoo Inks

30:40 Choosing Safe Supplements

31:59 Essential Supplements with Strong Research

44:19 Supplements with Weak or Low-Quality Research

46:23 Lifestyle Changes Over Supplements

49:43 Personal Supplement Routines

56:30 Conclusion and Final Thoughts

📲Instagram: instagram.com/thefunctionalcode/

📲TicTock: @thefunctionalcode

📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557

Resources:

-doi: 10.1161/CIRCULATIONAHA.107.717033. 

-doi:10.1001/jamanetworkopen.2018.3337

-doi: 10.1001/jamanetworkopen.2022.26040

-doi: 10.1001/jamanetworkopen.2022.26040

-nutraceuticalbusinessreview.com

-PMID: 35947382

-doi: 10.1001/jamanetworkopen.2022.26040

-nutraceuticalbusinessreview.com

-supplysidesj.com

-PMID: 6332166

In this episode of The Functional Code, Dr. Addy and Dr. Jace delve into the topic of spinal instability, a common yet often overlooked cause of back pain. They discuss various conditions related to spinal instability such as spondylolisthesis, retrolisthesis, Ehlers-Danlos Syndrome (EDS), and more. The doctors break down the mechanisms behind these conditions, the importance of diagnosing them correctly, and various treatment options ranging from physical therapy to surgical interventions. They also discuss the implications of certain medical treatments like radiofrequency ablation and spinal fusion surgery. Learn how to identify if you have spinal instability and what steps you can take to manage it effectively.Episode 59Dr. Jace Nybo D.C.Dr. Addy Knutson D.C.Guide:00:00 Intro01:47 Understanding Spinal Instability02:20 Common Conditions Related to Spinal Instability03:25 What is Spinal Instability?04:29 Identifying Hypermobile Conditions07:32 Spondylolisthesis and Retrolisthesis Explained12:46 Ehlers-Danlos Syndrome (EDS) Overview21:44 Other Conditions Affecting Spinal Stability27:18 Measuring Spinal Instability29:10 Trauma-Induced Scoliosis and Imaging Techniques31:05 Understanding Spinal Instability and MRI Insights34:56 Physical Therapy for Spinal Stability44:09 Manual Therapy and Manipulation Techniques47:47 Pain Management Strategies and Medications49:23 Advanced Procedures and Surgical Interventions52:49 Risks of Spinal Fusion and Radiofrequency Ablation59:32 Conclusion and Final Thoughts📲Instagram: instagram.com/thefunctionalcode/📲TicTock: @thefunctionalcode📲Apple Podcast: podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557Resources:-longmoreclinic.org/marfan-syndrome-understanding-the-genetic-disorder-doi.org/10.1016/j.mehy.2013.02.006- doi: 10.12965/jer.1836438.219.-PMCID: PMC4262810.-doi.org/10.1016/j.jbmt.2007.04.007-doi: 10.1002/14651858.CD012087. -doi: 10.4137/CMAMD.S39160. -doi: 10.7759/cureus.26327. -PMID: 24688337-doi.org/10.3171/2022.2.SPINE21525-doi: 10.2106/00004623-200407000-00020. -doi: 10.1123/jab.2022-0258.-doi: 10.1002/pmrj.13202. -doi: 10.1097/j.pain.0000000000003223.