Explorez tous les épisodes du podcast Make Fit Simple
| Titre | Date | Durée | |
|---|---|---|---|
| 242. For My 35+ Ladies - Why Are My Workouts No Longer Working? | 18 juin 2025 | 00:27:42 | |
Andrea discusses why tried and true workout and nutrition routines may suddenly stop working, especially for women in perimenopause and beyond. She explains how hormonal changes like declining estrogen impact muscle, metabolism, and insulin sensitivity, and offers clear strategies to adapt. From progressive overload and protein intake to helpful supplements and stress management, Andrea shares actionable tools to help listeners feel strong, supported, and confident as they age. Make it Simple is sponsored by Goodr Sunglasses Creatine Episode 220 click HERE Andrea's Recommended Supplements Creatine Use Code AndreaDFH https://justingredients.us/products/creatine-30-servings?selling_plan=3422945473 EAA's from KION click HERE Follow the Make Fit Simple Podcast
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| 241. Part 2 How to Avoid and Manage Pain While Strength Training with Dr. Susie Spirlock | 11 juin 2025 | 00:35:40 | |
In this part two episode, Andrea and Dr. Susie Spirlock (aka Dr. Susie Squats) tackle what to do when you actually are injured. Building on last week’s discussion about pain during strength training, this conversation dives into how to approach recovery with confidence. Andrea and Dr. Susie break down the "peace and love" method for healing, why MRIs are not always the gold standard, and how to choose the right physical therapy program. You will walk away with practical tips to manage injury, stay optimistic during rehab, and ease back into your favorite workouts. If you want to stay strong at any age and keep lifting for life, this is a must-listen follow up. Follow Dr. Susie Spirlock on all socials: @dr.susie.squats Follow the Make Fit Simple Podcast
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| 240. Part 1 How to Avoid and Manage Pain While Strength Training with Dr. Susie Spirlock | 04 juin 2025 | 00:41:02 | |
Andrea welcomes Dr. Susie Spirlock, also known as Dr. Susie Squats, for a myth-busting deep dive into strength training and pain. Together Andrea and Dr. Susie explore how to navigate discomfort during workouts, including how to tell if pain means stop or just adjust. They introduce the traffic light method, debunk common fears, and discuss the real connection between pain, form, and injury prevention. This is part one of a two-part episode, so get ready to feel empowered and come back next week to learn exactly what to do when injury does happen. Follow Dr. Susie Spirlock on all socials: @dr.susie.squats CozyEarth.com/makefitsimple use code SIMPLE40 Follow the Make Fit Simple Podcast
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| 239. The Power of Reverse Dieting with Kaley Cline | 28 mai 2025 | 00:39:14 | |
Andrea sits down with former client Kaley Cline to share the powerful transformation that comes from approaching health with the right strategy, mindset, and support. Kaley, a personal trainer and mom of three, walks listeners through her experience of going from under-eating and overworking her body to rebuilding her strength through reverse dieting, functional core training, and thoughtful mindset shifts. Together, they dive into what it really looks like to trust the process, why food freedom matters, and how lifting and fueling properly can change your life, at any age. Ready to join my coaching program? Check it out HERE! Follow the Make Fit Simple Podcast
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| 238. The Truth About Chronic Dieting and Hormones | 21 mai 2025 | 00:29:58 | |
Andrea tackles the hidden effects of chronic dieting and explains why living in a constant calorie deficit might be sabotaging your goals rather than helping. With her signature warmth and clarity, she breaks down the hormonal chaos that can result from under eating, especially for women in their 30s, 40s, and 50s, and shares practical guidance on how to reverse diet, support your metabolism, and finally feel free from food obsession. If you have ever felt stuck, frustrated, or confused by a lack of progress despite eating less, this episode is for you. Go to Getkion.com/simple for 20% OFF Follow the Make Fit Simple Podcast
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| 237. Mastering ADHD with Brooke Schnittman | 14 mai 2025 | 00:58:22 | |
Andrea gets into the often misunderstood world of ADHD with special guest Brooke Schnittman, a certified ADHD and executive function coach. Together, they explore the real challenges and unique strengths that come with ADHD—especially for women and moms, and share strategies to support both kids and adults navigating daily life, health, and fitness. From emotional regulation and habit building to productivity tips and redefining “normal,” and gives practical tools to help you harness ADHD as a strength, not a setback. Use code: ANDREADFH for 10% OFF Just Ingredients Brooke Schnittman's book for adults with ADHD: "Activate Your ADHD Potential" https://www.coachingwithbrooke.com/activatebook ADHD Coaching (All Ages) and ADHD Coach Training Follow the Make Fit Simple Podcast
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| 236. Six Sneaky Things Keeping You from Improving Your Core | 07 mai 2025 | 00:33:25 | |
Andrea gives six reasons your core work might not be giving you the results you want, no matter how hard you're trying. Whether you're postpartum, decades past having kids, or just frustrated with feeling stuck, this episode breaks down why deep core connection goes far beyond crunches. Andrea offers actionable insights, strategies, and a heartfelt reminder that your core isn’t broken, it just needs the right support. Go to Getkion.com/simple for 20% OFF Use code: LOVE & Get 35% OFF my Diastasis Recti Core Guide HERE Sources: Adductor openers Back stretches Rib flare Weak adductors and glutes Follow the Make Fit Simple Podcast
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| 235. Building the Courage Muscle with Dr. Margie Warrell | 30 avr. 2025 | 00:38:53 | |
Andrea welcomes Dr. Margie Warrell—global leadership expert, bestselling author, and host of the Live Brave podcast—to talk all about building courage and bridging the gap between fear and action. From scaling Kilimanjaro to coaching in Fortune 500 boardrooms, Margie shares practical wisdom on moving past fear, embracing discomfort, and taking bold steps toward your goals. Whether you're stuck in perfectionism, self-doubt, or just need that extra nudge to start something new, this conversation is a must-listen. Plus, Andrea shares a special Mother's Day Cozy Earth discount you won’t want to miss. CozyEarth.com/makefitsimple use code SIMPLE40 Follow Dr. Margie Warrell on Facebook, Instagram, LinkedIn and YouTube Follow the Make Fit Simple Podcast
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| 234. The Cellulite Episode: Science, Myths, and Why You’re Not Alone | 22 avr. 2025 | 00:40:26 | |
Andrea breaks down everything you need to know about cellulite in her signature, no-shame, real-talk style. She shares surprising science, debunks the biggest myths, and walks listeners through what actually works (and what probably doesn’t) when it comes to reducing the appearance of cellulite. Andrea also opens up about her own experiences and encourages women to ditch the shame, embrace what’s normal, and focus on strength and feeling good. Bonus: she celebrates the anniversary of her Make Fit Simple app with a special offer you won’t want to miss.
Go to Getkion.com/simple for 20% OFF Make it Simple is sponsored by Goodr Sunglasses Follow the Make Fit Simple Podcast
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| 233. The C Section Shelf and What to Do About It with Janette Yee | 16 avr. 2025 | 01:02:05 | |
Andrea welcomes back Janette Yee, a renowned perinatal athletic therapist and passionate advocate for C-section recovery, in honor of Cesarean Awareness Month. Together, they dive deep into what the C-section shelf really is, why it happens, and the often-overlooked psychological impact of cesarean birth. With Janette’s expertise and heartfelt insight, this conversation offers validation, hope, and practical strategies for women at any stage postpartum, whether six weeks or 16 years out. From mindset shifts to rehab protocols, this episode is a must-listen for anyone navigating life after a C-section. Find Janette on Instagram and TikTok @askjanette Be sure to check out Janette's C-section Shelf Mini Workshops!!! Follow the Make Fit Simple Podcast
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| 232. The Number One Factor I See for Success with Fitness Goals From 12 Years of Coaching | 09 avr. 2025 | 00:33:47 | |
Andrea is giving it to you straight today! She is sharing the one factor she’s seen over and over again that determines whether they will actually reach their goals: mindset. Drawing on 20 years of experience coaching thousands of women in fitness and nutrition, Andrea unpacks how the “all or nothing” mentality, victim mindset, and self-defeating labels can quietly sabotage progress. With real examples, she challenges you to get honest, open your hearts, and shift your perspective, reminding everyone that small steps still count, perfection isn’t the goal, and you're doing better than you think. Go to Getkion.com/simple for 20% OFF Follow the Make Fit Simple Podcast
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| 231. Improve Your Sleep with Dr. Peter Martone | 02 avr. 2025 | 00:40:09 | |
Andrea discusses one of the most overlooked pillars of wellness: sleep. Joined by Dr. Peter Martone, a biomechanics expert and chiropractor, they explore how your sleep position affects everything from hormone balance and digestion to chronic pain and emotional health. Dr. Martine explains the science behind spinal alignment during sleep and introduces his “way better sleep” method that goes beyond just buying a better pillow. With Andrea’s relatable style and Dr. Martone's insights will have you rethinking your nighttime habits and inspired to make sleep a part of your healthy journey. Take the Animal Sleep Avatar Test HERE. Neck nest pillow www.NeckNest.com Follow the Make Fit Simple Podcast
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| 230. Managing Chronic Pain with Dr. Tawny Kross | 26 mars 2025 | 00:43:45 | |
Andrea sits down with Dr. Tawny Kross, a chronic pain specialist and founder of Ready Set Rewire, to explore the complex nature of chronic pain. Dr. Kross shares her expertise on postpartum pain, injury-related pain, and how the nervous system plays a crucial role in pain perception and recovery. She discusses how mindset, breath work, and even subconscious emotional patterns can impact chronic pain and offers practical tips to help retrain the body and mind for healing. Follow Dr. Tawny Kross Resources for Dr. Tawny Kross click HERE Follow the Make Fit Simple Podcast
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| 229. UTI Myths, Facts, and Prevention with the Founders of Cranel | 19 mars 2025 | 00:26:18 | |
Andrea sits down with Christine and Erica, the co-founders of Cranel, to dive into the often overlooked topic of urinary tract infections (UTIs). Christine and Erica share their personal experiences with chronic UTIs and how it inspired them to create Cranel, a women’s healthcare company focused on UTI prevention using a clinically proven cranberry formula. They discuss the common causes of UTIs, including pH imbalances, gut health, and everyday habits, while offering valuable insights on prevention and natural remedies. The conversation sheds light on the importance of advocating for your health, understanding how antibiotics work, and making small daily changes to improve overall wellness. Follow Cranel Follow the Make Fit Simple Podcast
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| 228. The Abundance Mindset with Cathy Heller | 12 mars 2025 | 00:36:10 | |
Andrea sits down with transformational coach and bestselling author Cathy Heller, to explore how mindset shifts can unlock abundance and fulfillment in life. Cathy shares why abundance isn’t about success or material things, but about aligning with your true self and recognizing your worth. They discuss why many women feel stuck, how to overcome limiting beliefs, and how to step into confidence and power. Cathy offers practical tips for shifting mindset, cultivating positivity, and attracting the life you want. This inspiring episode will leave you feeling empowered to dream bigger and live more authentically. Make it Simple is sponsored by Goodr Sunglasses Cathy Heller Website: Cathyheller.com Instagram: @cathy.heller Facebook: https://www.facebook.com/cathyhellerbiz/, Book: http://cathyheller.com/book Follow the Make Fit Simple Podcast
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| 227. The Effect of Perimenopause on Hormones, Sexual Health, and Bladder Health with Dr. Rena Malik | 05 mars 2025 | 00:46:34 | |
In this episode, Andrea welcomes Dr. Rena Malik, a leading urologist and expert in sexual medicine, to discuss the impact of hormone shifts during perimenopause and menopause. With over 400 million views on her educational YouTube content, Dr. Malik breaks down the effects of estrogen and testosterone on sexual health, bladder function, and overall well-being. She and Andrea dive into the complexities of libido, practical solutions for hormonal imbalances, and the importance of lifestyle habits in managing symptoms. This insightful conversation is a must-listen for any woman navigating midlife changes, especially those looking for real, science-backed answers to common health concerns. Make Fit Simple Podcast is sponsored by KION Try Andrea's favorite KION supplement Aminos and get 20% using code AndreaDFH click HERE Dr. Rena Malik YouTube https://www.youtube.com/c/RenaMalikMD Podcast https://podcast.renamalikmd.com IG http://www.instagram.com/RenaMalikMD FB https://www.facebook.com/DrRenaMalik Tikok https://tiktok.com/@renamalikmd Follow the Make Fit Simple Podcast
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| 226. Best Supplements for Building Muscle or Losing Fat | 26 févr. 2025 | 00:24:39 | |
In this episode, Andrea dives into the often-confusing world of supplements, answering a question from a listener about the best options for building muscle. She breaks down the differences between collagen, whey protein, and branched-chain amino acids (BCAAs), explaining which supplements truly support muscle growth and which play more of a supporting role. Andrea also introduces an exciting new feature for the podcast—listeners can now submit voice questions for future episodes! Plus, she shares her go-to recommendations for getting the most out of supplements without wasting money. Tune in for a clear, science-backed guide to making smarter supplement choices! Resources Just Ingredients Creatine uses code AndreaDFH CozyEarth.com/makefitsimple use code SIMPLE40 Follow the Make Fit Simple Podcast
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| 225. Time Management for Real Life: How to Plan Your Week Without Overwhelm with Megan Sumrall | 19 févr. 2025 | 00:46:18 | |
In this episode, Andrea welcomes Megan Sumrall, time management expert to discuss the connection between productivity, time management, and health. Megan breaks down why traditional time management advice often falls short for women and shares her game-changing approach to planning with flexibility, efficiency, and self-care in mind. They discuss the power of weekly planning over daily task lists, the importance of building in "uncertainty time" to reduce stress, and how to create a schedule that actually works for busy women juggling multiple roles. With practical, easy-to-implement strategies, this conversation will help listeners feel more in control of their time—without feeling overwhelmed. Resources https://megan-sumrell.myshopify.com/ Follow the Make Fit Simple Podcast
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| 224. 3 Tips to Improving Your Circadian Rhythm to Improve Your Sleep | 12 févr. 2025 | 00:21:00 | |
We are back with a fresh new name! Introducing, Make Fit Simple! Same content with a fresh take aligning with Andrea's fitness app. Today she is diving into the importance of circadian rhythm and shares three game-changing habits that have transformed her sleep quality, morning sunlight exposure, a solid bedtime routine without screens, and avoiding caffeine in the afternoon. Andrea candidly shares her own sleep struggles and how these simple but powerful changes have helped her recover better, improve her energy, and support her hormones. Tune in for actionable tips to elevate your sleep and overall well-being! Resources: https://www.blockbluelight.com/collections/sleep-enhancing-lighting Follow the Make Fit Simple Podcast
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| 223. How to Improve Stress, Anxiety, and Burnout by Regulating Your Nervous System with Michelle Grosser | 05 févr. 2025 | 00:59:19 | |
Andrea dives into the realities of burnout, anxiety, and overwhelm with guest Michelle Grosser, a nervous system expert, attorney, pastor, and host of The Calm Mom podcast. Michelle breaks down the difference between a regulated and dysregulated nervous system, offering practical, science-backed strategies to reduce stress, avoid burnout, and feel more present in daily life. She shares powerful movement-based techniques, breathwork practices, and the importance of play and stillness in maintaining balance. Andrea and Michelle also explore how to teach kids emotional regulation and self-awareness, setting them up for lifelong resilience. Tune in for an insightful, relatable, and action-packed conversation on reclaiming calm in the chaos of modern life. Resources: Follow the Make Fit Simple Podcast
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| 222. Talking Fatigue, Brain Fog & More on Thyroid with Dr. Carolyn Stone | 29 janv. 2025 | 00:59:44 | |
Andrea sits down with Dr. Carolyn Stone, a naturopathic doctor specializing in thyroid health, to unpack everything you need to know about thyroid imbalances. From understanding the vital role the thyroid plays in your overall health to spotting the signs of a potential issue, Dr. Stone provides actionable insights and expert advice. She dives into holistic approaches, testing, medication options, and everyday habits that can support thyroid health. If you’ve ever felt fatigued, foggy, or just “off,” this episode will empower you with knowledge and practical steps to take control of your health. Wondering if Your Thyroid Could Be the Issue? Check out my informational post about the signs/symptoms, & info on what thyroid tests you should ask for. HERE Follow the Make Fit Simple Podcast
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| 221. My Personal Story Through Hormone Imbalance | 22 janv. 2025 | 00:40:59 | |
Andrea shares her deeply personal journey of struggling with hormone imbalances, including issues with cortisol, thyroid, and overall energy, in this heartfelt episode. With raw honesty, she opens up about the challenges she faced in 2024, from navigating extreme fatigue and brain fog to learning how to listen to her body and find the right support. Andrea provides hope and encouragement for anyone dealing with similar struggles, offering a glimpse into her ongoing healing process and sharing the actionable steps she’s taking to regain balance. Plus, stay tuned for next week’s episode featuring a doctor’s expert insights into hormone health. Follow the Make Fit Simple Podcast
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| 220. Understanding Creatine for Women and If You Should Take It | 15 janv. 2025 | 00:24:47 | |
Andrea dives into the world of creatine, breaking down the science, benefits, and misconceptions surrounding this powerhouse supplement. She discusses how creatine supports muscle growth, recovery, and cognitive function, making it valuable for both fitness enthusiasts and those simply aiming to stay strong and energized as they age. Andrea also addresses common myths, such as creatine being "just for men" or causing weight gain, and highlights its potential benefits for women, particularly during perimenopause and menopause. With practical tips on dosage and usage, she empowers listeners to consider whether creatine might be a helpful addition to their health routine. https://www.mdpi.com/2072-6643/13/3/877#B23-nutrients-13-00877 https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3340488/ Follow the Make Fit Simple Podcast
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| 219. My Best Tips for Maintaining a Consistent Workout Routine | 08 janv. 2025 | 00:25:30 | |
In this episode, Andrea kicks off the new year by sharing practical and motivating tips to help listeners maintain a consistent workout routine. Building on a previous episode about the true meaning of consistency, she breaks down the importance of realistic goals, having a clear plan, and avoiding comparisons with others. Andrea emphasizes the value of making small, incremental improvements and adjusting when life gets in the way. She also highlights the significance of finding joy in the journey and being patient with progress, reminding listeners that sustainability is key to long-term success. Whether you're new to fitness or refining your routine, this episode offers encouragement and actionable steps to help you stay on track with your goals. Follow the Make Fit Simple Podcast
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| 218. Could This One Thing Be Causing Overeating or Weight Gain? | 01 janv. 2025 | 00:22:51 | |
In this episode of MakeFitSimple, Andrea kicks off the new year with an eye-opening discussion about ultra-processed foods and their surprising impact on overeating and weight gain. Inspired by a groundbreaking study from the National Institutes of Health, Andrea dives into the science of how these foods influence hunger hormones, appetite, and eating behaviors, even when calories and nutrients are matched with minimally processed foods. With practical tips on grocery shopping, meal prep, and building balanced plates, Andrea offers a realistic, judgment-free approach to making small, sustainable changes for a healthier you. Follow the Make Fit Simple Podcast
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| 217. Quick Tips for Preventing and Reducing Bloating | 18 déc. 2024 | 00:19:29 | |
Andrea dives into a relatable topic: bloating. She shares quick, simple tips to prevent and reduce bloating, from hydration and gut-friendly foods to surprising strategies like abdominal massage, yoga, and mindful eating habits. Andrea also discusses the impact of gut health, hormones, and core strength on bloating, offering actionable advice for anyone dealing with this common issue. With her signature humor and practical approach, she equips listeners with tools to feel their best during the busy holiday season. Make it Simple is sponsored by Goodr Sunglasses Follow the Make Fit Simple Podcast
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| 216. My Best Tip for Helping Improve Perimenopause | 11 déc. 2024 | 00:29:50 | |
Andrea dives into the vital role of strength training during perimenopause and beyond, breaking down how building muscle supports metabolic health, hormone regulation, and bone density. She explains why adding muscle is about more than aesthetics—it’s about improving quality of life and easing the transition into menopause. With practical tips, personal stories, and insights from research, Andrea empowers listeners to start or elevate their strength training journey, no matter their age. Plus, she shares her favorite supportive tools and products to make the process even easier. A must-listen for anyone wanting to feel strong and prepared for every stage of life! Follow the Make Fit Simple Podcast
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| 215. Overlooked Signs and Symptoms Hindering Your Core Progress | 04 déc. 2024 | 00:28:22 | |
In this episode, Andrea dives deep into the often-overlooked signs of core health issues and how they impact the body, from ab gripping and rib flare to foot alignment and "booty clenching." She explains how these subtle imbalances can lead to back pain, pelvic floor dysfunction, and even difficulty building strength or losing fat. With practical tips, breathing techniques, and mobility exercises, Andrea guides listeners through steps to address these challenges and improve core stability. Follow the Make Fit Simple Podcast
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| 214. Do I Have to Do Squats to Add Muscle or See Changes in My Legs? | 27 nov. 2024 | 00:35:48 | |
Andrea dives into a common fitness concern in this episode: "Do I have to do squats to build muscle or see changes in my legs?" Drawing on her own journey with hip and knee issues, Andrea explores alternative exercises for building strong, toned legs without the need for traditional weighted squats. She provides practical, effective movements for those dealing with pain or mobility limitations and shares insightful tips for improving form and mobility. Packed with encouragement, Andrea ensures listeners that injuries or discomfort don’t mean the end of progress. Check below for videos and examples, and follow her on Instagram for even more guidance! Follow the Make Fit Simple Podcast
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| 213. Exercising Hard, But No Results? Here's Are Some Tips | 19 nov. 2024 | 00:35:15 | |
Today Andrea is addressing the frustration of working out hard but not seeing results, offering practical insights to help listeners break through plateaus and achieve body composition goals. Building on last week’s discussion on consistency, she explores six key factors—ranging from NEAT activity and workout progression to hormones, sleep, rest, and diet—while sharing relatable anecdotes and actionable tips. Follow the Make Fit Simple Podcast
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| 212. What Consistency Actually Means | 13 nov. 2024 | 00:35:04 | |
Andrea discusses the often misunderstood topic of consistency, joined by her husband, Paul, for a candid conversation on their different approaches to maintaining it. They tackle the common misconception that consistency equals perfection and explain how true consistency is about showing up, making progress, and embracing small shifts rather than expecting flawless execution. Together, they share relatable stories, tips for tracking progress, and advice on building habits without relying on fleeting motivation. Andrea encourages listeners to let go of an all-or-nothing mentality, focus on growth over perfection, and find joy in the journey of self-improvement, however imperfect. Follow the Make Fit Simple Podcast
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| 211. PSA: Food Shaming Statements and How to Handle Them | 06 nov. 2024 | 00:32:29 | |
Andrea dives into the timely topic of food shaming, especially as the holiday season approaches. She discusses how food shaming, whether directed at others or at ourselves, can impact mental and emotional well-being, particularly in family and social gatherings. Andrea shares personal experiences and offers practical tips to recognize, avoid, and respond to food-shaming behaviors with compassion and self-assurance. She reminds listeners that food choices are personal, and everyone deserves to enjoy the season without guilt. Tune in to learn how to maintain a healthy relationship with food and find confidence in your choices. Follow the Make Fit Simple Podcast
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| 210. PCOS, Insulin Resistance, Managing Blood Sugars, and More with Sneha Jain | 30 oct. 2024 | 00:38:10 | |
Andrea welcomes Sneha Jain, a registered dietitian and certified diabetes care and education specialist, to discuss the critical connection between insulin resistance and conditions like PCOS, pre-diabetes, type 2 diabetes, and gestational diabetes. Sneha shares practical insights into recognizing early signs of insulin issues, the role of hormones, and debunks myths about carbs. Listeners will also learn about lifestyle changes, including balanced nutrition and the importance of exercise, that can improve insulin sensitivity. With a warm and empowering tone, Andrea and Sneha remind everyone that while managing these conditions can feel overwhelming, small, consistent efforts can lead to meaningful change. Follow the Make Fit Simple Podcast
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| 209. Part 2: The 9 Types of Anxiety and How to Improve Them with Dr. Nicole Cain | 23 oct. 2024 | 00:53:52 | |
Andrea delves into the complexities of anxiety in the second part of a two-part interview. She breaks down the nine types of anxiety, helping listeners identify how each might manifest in their lives, and offers tangible ways to improve them. Alongside guest Dr. Nicole Cain, they provide practical examples and strategies to manage anxiety, including a four-step "panic-proof plan" to help regain control during anxious moments. With actionable insights and a compassionate tone, Andrea empowers listeners to take the anxiety quiz and start implementing changes. Follow the Make Fit Simple Podcast
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| 208. Part 1: The 9 Types of Anxiety and How to Improve Them with Dr. Nicole Cain | 16 oct. 2024 | 01:01:31 | |
Andrea dives deep into anxiety and panic in this two-part episode with Dr. Nicole Cain, a pioneer in integrative mental health. In part one, they explore the roots of anxiety, how it manifests in different ways, and how to approach healing beyond just managing symptoms. Dr. Cain shares her expertise on the nine types of anxiety and explains why anxiety isn't simply a chemical imbalance. Andrea openly reflects on her personal experiences with anxiety, offering a relatable take on the challenges many face. Don't miss this eye-opening discussion about what triggers anxiety, how to better understand it, and the beginning steps towards healing. Follow the Make Fit Simple Podcast
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| 207. A Big Factor For Building Muscle and Losing Fat with Angelo Keely | 09 oct. 2024 | 01:08:07 | |
In this episode, Andrea dives deep into one of the most crucial components of building muscle and overall health—protein, and its relationship with amino acids. Joined by special guest Angelo Keely, the co-founder and CEO of Kion, Andrea explores why protein is key not only for muscle growth but also for metabolism, fat loss, and longevity. Angelo shares insights on the science behind protein and amino acids, how they work in the body, and why they are vital for maintaining muscle, especially as we age. Whether you're aiming to get toned or simply improve overall health, this episode breaks down everything you need to know about how to use protein and aminos effectively. Follow the Make Fit Simple Podcast
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| 206. 8 Supplements to Boost Your Immune System | 03 oct. 2024 | 00:19:27 | |
In this episode, Andrea dives into how to keep your immune system strong during the fall and winter months when sickness tends to strike. She shares simple habits and effective supplements to help boost immunity, drawing from research to back her recommendations. From vitamin D3 and K2 to elderberry and zinc, Andrea explains how these supplements work to prevent illness and support overall health. With practical tips for staying healthy and energized, this episode is a must-listen for anyone looking to maintain their fitness goals through cold and flu season. Click for links to studies & Andrea's vitamin suggestions Just Ingredients use code: AndreaDFH for 10% off Lemon Ginger Probiotic Complex Follow the Make Fit Simple Podcast
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| 205. Tips For Navigating Mistakes and Setbacks | 25 sept. 2024 | 00:16:49 | |
Andrea reflects on a recent podcast mishap, using it as a springboard to discuss how mistakes and setbacks are a normal part of life, especially when it comes to fitness and nutrition goals. She shares three practical tips on how to manage these moments with grace, from avoiding negative self-talk to learning to laugh at yourself. Andrea reminds listeners that perfection isn’t the goal and that everyone makes mistakes, but it’s how we handle them that truly matters. Follow the Make Fit Simple Podcast
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| 204. How to Stop Self Sabotage With Dr. Thais Gibson | 18 sept. 2024 | 01:00:12 | |
In this episode, Andrea sits down with Dr. Thais Gibson, a counselor, bestselling author, and co-founder of the Personal Development School, to dive into the topic of self-sabotage. With nearly a decade of experience and expertise in subconscious reprogramming, Thais breaks down why we often find ourselves stuck in patterns that prevent growth, despite our best intentions. Together, they explore practical steps to rewire limiting beliefs and offer tools to overcome self-sabotaging behaviors. If you’ve ever felt like you’re standing in your own way, this episode is a must-listen for empowering change and building lasting success. Follow the Make Fit Simple Podcast
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| 203. Overcoming Burnout and Mom Guilt With Dr. Aushrina Ream | 11 sept. 2024 | 00:55:59 | |
Andrea is resharing one of her most-listened to episodes with guest Dr. Ashurina Ream, a licensed clinical psychologist, who is the owner of "Psyched Mommy", which offers online mental health resources for mothers. Dr. Ream and Andrea sit down for a conversation about the reality of the struggles of motherhood and navigating guilt, shame, burn out, identity crisis, depression, and much more. Andrea & Ashurina discuss openly how you are not alone in your experiences. This is an interview you don't want to miss. Follow the Make Fit Simple Podcast
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| 202. Enhance Your Gut Health Without Strict Elimination Diets with Brittany Carpenter | 04 sept. 2024 | 01:04:03 | |
In this episode, Andrea sits down with Brittany Carpenter, a functional medicine dietitian and gut health expert, to explore the importance of gut health and its connection to overall well-being. Brittany shares her unique approach to gut health, focusing on what to add to your diet rather than what to eliminate. They discuss the impact of stress on digestion, the importance of variety in the diet, and practical tips for improving gut health without overwhelming restrictions. Brittany's insights offer a refreshing perspective on how to approach gut health in a balanced, positive way, making it accessible and manageable for everyone. Follow the Make Fit Simple Podcast
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| 201. How Rib Flare and Ab Gripping Are Causing You Problems With Caroline Packard | 26 août 2024 | 00:49:49 | |
In this episode of the MakeFitSimple podcast, Andrea welcomes back Dr. Caroline Packard, a women's pelvic floor physical therapist with a deep passion for helping women overcome pelvic floor dysfunction. They dive into the complexities of rib flare and ab gripping, exploring how these issues affect breathing, pelvic floor health, and overall movement. Caroline, who also contributed extensively to the MakeFitSimple app, shares practical tips on identifying and addressing these common issues, offering listeners actionable insights for improving their core stability and overall fitness. Follow the Make Fit Simple Podcast
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| 200. My #1 Tip For Staying Consistent With Exercise | 21 août 2024 | 00:17:20 | |
Make It Simple is celebrating the 200th episode!! On this milestone Andrea dives into her number one tip for staying consistent with an exercise routine: finding joy in movement. Today she encourages listeners to discover their "soulmate workout"—the exercise that genuinely makes them happy—and then blend it with what their body needs to achieve fitness goals. Andrea shares practical advice on creating a sustainable, enjoyable workout routine that prioritizes happiness and consistency. Happy 200 to all of YOU who made it possible! Follow the Make Fit Simple Podcast
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| 199. Feeling Puffier After a Work Out? Here’s Why! | 14 août 2024 | 00:13:51 | |
In this episode, Andrea tackles a common concern many have after starting a strength training routine: feeling bigger or puffier after lifting weights. She breaks down the science behind this sensation, explaining how factors like water retention, increased blood flow, and muscle inflammation contribute to these feelings. Andrea will reassure you that this puffiness is a temporary and normal part of the muscle-building process and encourages them to stay consistent with their workouts for long-term benefits. She also shares practical tips on hydration, nutrition, and core engagement to help minimize these effects. Follow the Make Fit Simple Podcast
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| 198. Can I Do Less and Still Get Big Results? | 07 août 2024 | 00:27:04 | |
In this episode, Andrea tackles the common struggle of feeling overwhelmed by lofty goals and the pressure to achieve perfection. She emphasizes that you can still achieve meaningful results by doing less, as long as you maintain consistency over time. Drawing from her own experiences and those of her clients, Andrea breaks down the importance of letting go of the all-or-nothing mentality and embracing the power of small, consistent actions. She provides practical examples and mindset shifts to help listeners stay on track with their goals, even when life gets in the way. Tune in to learn why doing less can actually lead to more. Follow the Make Fit Simple Podcast
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| 197. Understanding Electrolytes and Why You Need Them | 31 juil. 2024 | 00:15:46 | |
Andrea is discussing all things electrolytes! From muscle contractions to hydration and brain function, and why in the heck you need them! She covers it all. With practical tips on how to incorporate electrolytes through foods like watermelon and spinach, and handy supplements for those on-the-go moments, Andrea ensures you are well-equipped to stay balanced and healthy. Plus, she shares her favorite flavors from Just Ingredients' electrolyte range, making it easy to boost your intake. Stay hydrated with a boost of electrolytes! Follow the Make Fit Simple Podcast
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| 196. Feet, Hips, and Pelvic Floor: The Hidden Connections with Betsy Johnson | 24 juil. 2024 | 00:50:05 | |
Andrea dives into an enlightening conversation with Betsy Johnson from Mama Made Strong, a seasoned physical therapist with 20 years of experience and a mom of triplets. Betsy shares her journey from traditional orthopedic clinics to specializing in the often overlooked connection between orthopedic issues and the pelvic floor. She sheds light on the surprising ways our feet, hips, and posture intertwine, explaining why some common core and hip exercises may not be working for you. Andrea and Betsy explore practical solutions for those struggling with complex body issues, emphasizing the importance of understanding and caring for the pelvic floor. This episode is a must-listen for anyone feeling stuck in their fitness journey and looking for deeper insights into their body’s mechanics. Tune in for actionable advice and a sprinkle of humor as Andrea and Betsy tackle these essential topics with expertise and relatability. Follow the Make Fit Simple Podcast
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| 195. 8 Tips for Managing a Workout Routine as a Busy Mom | 17 juil. 2024 | 00:25:18 | |
Andrea dives into the heartwarming and challenging topic of fitting in workouts with small kids at home. As a mom who’s been there, Andrea shares her personal journey and top eight tips for making a workout routine work amidst the chaos. From setting tiny, achievable goals to getting creative with time and making workouts fun for the little ones, Andrea’s advice is practical and encouraging. Plus, she reminds us all to embrace the fleeting moments of motherhood, no matter how hectic they seem. Tune in for a dose of inspiration, and actionable tips to keep you moving and motivated! Follow the Make Fit Simple Podcast
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| 194. One Crazy Simple Tip to Improving Sleep, Mood, and More! | 10 juil. 2024 | 00:16:03 | |
Andrea enthusiastically shares a simple yet powerful tip to boost your health and improve your sleep: morning sunlight! She breaks down the science behind why getting sunlight within the first hour of waking up can set your circadian rhythm, boost your mood, and increase productivity. Andrea's practical advice makes it easy to incorporate this habit into your daily routine, whether it's while enjoying your morning coffee, meditating, or taking a walk. Tune in to discover how just 15 minutes of morning sunlight can transform your day and your well-being. Follow the Make Fit Simple Podcast
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| 193. Hormone Series Topic 5: How Overtraining Affects Our Hormones | 03 juil. 2024 | 00:29:59 | |
In this fifth episode of the hormone series, Andrea dives into the often-overlooked topic of overtraining and its impact on hormones. She breaks down the signs and symptoms of overtraining, explaining how it can lead to hormone imbalances, particularly affecting cortisol, testosterone, and growth hormone levels. Andrea shares personal insights from her 11 years of nutrition coaching, emphasizing the importance of balancing exercise with proper rest and nutrition. She also offers practical advice on adjusting workout routines to prevent overtraining and promote better hormone health. Tune in for valuable tips and a chance to win resistance bands in her exclusive giveaway! Follow the Make Fit Simple Podcast
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