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How Osteopathy can Heal Hormones, Pain & the Nervous System
Feeling tense, inflamed, or stuck in chronic pain? You’re not alone, and your posture, breath, and nervous system may have more to do with it than you think.
In this powerful conversation, I sit down with osteopathic manual practitioner Megan Buchwald to explore the deep connection between your physical structure, your hormones, and your healing. Megan shares her own story of back pain and scoliosis, what led her to osteopathy, and the most common root causes she sees in her practice today.
Inside this episode:
Why stress patterns and shallow breathing are keeping your body in “fight or flight”
How pelvic and spinal misalignment can affect your hormones, periods, and energy
The truth about static stretching, posture tools, and how fascia actually heals
Why most people don’t even realize their nervous system is dysregulated
Practical daily non-negotiables that Megan recommends for better body function
Whether you’re dealing with chronic pain, hormonal imbalances, or just want to move and feel better—this episode is a must-listen.
Guest Info Megan Buchwald is an Osteopathic Manual Practitioner and the founder of Mindful Body Osteopathy. She helps her clients regulate their nervous systems, realign their structure, and restore hormonal balance through hands-on care.
Connect with Megan Buchwald: 📍 Practice Location: Sayza Hot Yoga Space, Simcoe, Ontario 📱 Instagram: @mindfulbody.osteo
check her out here on insta too: @sayzahotyoga
If you loved this episode, share it with a friend, subscribe to the show, or leave a review! And don’t forget—you can now TEXT the Hormone Helper Podcast with your questions or feedback!
Can your body heal itself? According to today’s guest, the answer is YES, and it starts with understanding how your structure influences your hormones.
In this episode, Andrew sits down with Jacob Simonini, Osteopathic Manual Practitioner and founder of the Toronto School of Osteopathy, to unpack how somatic dysfunction, trauma, and stress affect the endocrine system, and what it actually takes to feel well again. With roots in emergency care and a deep passion for osteopathy, Jacob shares practical tips for reconnecting to your body and restoring balance, one layer at a time.
Here’s what you’ll learn:
What somatic dysfunction is and how it affects hormonal regulation
How stress, trauma, and even small injuries can alter your endocrine system
Why emotional reactivity is tied to physical tension—and what to do about it
Daily habits to manage stress and support your body’s self-healing
How osteopathy differs from physiotherapy and chiropractic care
Connect with Jacob Simonini: Instagram: @jacobsimonini Toronto School of Osteopathy: @torontoschoolosteopathy Email: j.simonini@torontoschoolofosteopathy.ca
About Jacob: Jacob Simonini is an Osteopathic Manual Practitioner and founder of the Toronto School of Osteopathy. With a background as an Advanced Care Paramedic and clinical educator, Jacob brings a rich blend of emergency care and holistic healing to his work. He believes in the body’s innate ability to heal and is passionate about helping others rediscover health through structure, movement, and self-awareness.
Special Episode: A new Series is coming to the Hormone Helper Podcast
Andrew Costa introduces a new series called C2C (Coach to Coach) on the Hormone Helper Podcast, focusing on helping health and wellness coaches develop their online businesses. He discusses the importance of creating client-converting content, fast launching programs, and providing nothing but service (No BS) to clients. The series aims to help coaches show up as better coaches and develop a passion for helping people in the health and wellness space.
Do you ever find yourself hungry and craving something, but can't figure out what it is? You might be experiencing one of the most common forms of hunger: cravings.
Imagine waking up in the morning and all you want is a donut. It doesn't matter what time of year, who's watching TV with you, or where it is - as soon as that craving starts to hit your stomach everything else seems less important until one simple thing has been satisfied.
What causes us to crave certain foods? Is craving something hormonal or habitual?
It can be hard to pinpoint exactly what causes these cravings. But it is important to be educated about it so that you can understand more about why it happens and how you can or should handle it to maintain a healthy life.
So… is craving something hormonal or habitual? Sit down and listen with us while we discuss a topic that can help you understand your cravings, the type of cravings, and what they mean.
Listen in as we talk about:
[0:01] Introduction to Cravings
[05:27] How the Body Familiarizes Recurring Activities
[09:05] Determining Hormonal Cravings and How to Fix Them
[12:35] Misdirecting or Cancelling a Possible Habit that Leads to Cravings
The changes that come with menopause can be overwhelming and exhausting, but you don't have to go through them alone.
Menopause can be a difficult time for women. Peri-menopause is an important stage in the natural transition to menopausal life, but it's also filled with many questions among women since it is not usually talked about because some feel uncomfortable or look at it as something private.
What is peri-menopause? It's a time of change for many women and their bodies. This journey can be hard, especially with the physical signs that you're going through at this stage including hot flashes, mood swings, or depression… but don't worry! There are ways to navigate through it all in order not to get lost along the way.
Sounds interesting? It is! Take this as an opportunity to learn more about your body. Sit down and listen with us while we discuss today’s topic.
Listen in as we talk about:
[0:01] Introduction to Peri-Menopause and its Transition
[06:01] Fluctuation of Estrogen Among Women
[13:04] Supplement as an Addition, not a Replacement
What is a doula? A stunningly beautiful and intelligent individual, the perfect crutch to lean on when you need it most. We are joined by Stephanie from "thenewyorkbaby" to talk about all sorts of things from pregnancy advice or just listening while someone else takes care of their newborn baby's needs- these women know what they're doing!
A doula is a wonderful asset to have at your side during labor. They offer emotional support and encouragement, which can be crucial when you're trying out hardest for something that matters most in this world!
This role was originally only accepted in certain cultures but now it can be found all across the world as more people realize how beneficial they are!
So if you're planning to start a beautiful family or add a new member to your wonderful family, it's important to be aware of the roles of a doula and how helpful they can be aside from having the usual medical team. Listen with us while we break down an informative topic that can help you not only with your pregnancy journey but also with your hormone journey.
Listen in as we talk about:
[0:01] Introducing a Doula’s Role
[05:00] Taking Care of Pregnant Moms with Extra Care
[07:08] Why is Breastfeeding 90% for Doulas?
[10:11] Understanding Natural vs Medicated Pregnancy
[15:00] Importance of an Acupuncturist for Labor
[22:18] Making Sure Moms Who Gave Birth Get Their Normal Hormones Back
Did you know that “Cortisol” is a stress-responsive hormone that can be released in response to challenges or threats? Yes, it’s true! That’s why when we feel stressed, our cortisol levels rise and this can be a negative thing for us because high amounts of cortisol cause many side effects such as increased heart rate.
The good news? You can take steps now to help combat this and create better coping mechanisms for stress! So how do we do that? Cortisol has been found to be a useful stress-coping hormone because it helps you respond more quickly and effectively when faced with danger. This means that there are certain situations where taking this quick action will keep us safe.
There are ways that you could do to create better coping mechanisms for stress using Cortisol so sit down with us, relax and listen carefully as we discuss this topic in our new episode.
It's normal to overeat on occasion, but it's important to be able to distinguish between overeating and binge eating. Overeating and binge eating are often used interchangeably, but they are actually two very different things.
People who binge eat often feel embarrassed or ashamed afterward and may try to hide their binge eating from others. It is best to know more about this topic especially if you are noticing a problem with how you eat.
However, with treatment, it is possible to overcome binge eating and develop healthier eating habits. So if you're struggling with your relationship with food, know that there is help available. And remember, taking care of yourself is always worth it.
Listen in as we talk about:
[0:01] Getting to Know Lorna Costa - A Binge Expert
There's no doubt that dieting can be tough. You have to give up all of your favorite foods, count every calorie, and deprive yourself of tasty treats. But what if I told you that dieting could actually be harming your hormones? That's right, dieting can lead to hormonal imbalances that can cause a whole host of problems, including weight gain, fatigue, and mood swings.
We all know someone who is on a diet. They may be trying to lose weight, or they may be following a specific plan to improve their health. But what we don't often think about is the impact that dieting can have on our hormones.
So if you're thinking about going on a diet, it's important to be aware of the potential hormonal consequences. By understanding the risks, you can make sure that you're doing everything possible to protect your health.
Listen in as we talk about:
[0:01] Misconceptions about Diet and Why It Can Be Dangerous
[05:00] Things People Buy and Do to Lose Weight Faster
[07:24] Why the Diet You Tried Didn’t Worked
[09:02] Considering Hormonal Growth Instead of Restriction
[15:00] What is Ketogenic Diet?
[25:25] What Happens When You Don’t Have Enough Hormones
The human body is an amazing machine, designed to better itself. One way it does this? Through muscle growth and recovery!
It's well known that testosterone and cortisol are two important hormones for muscle development and recovery, keeping these two hormones in balance is critical for anyone seeking to build muscle or recover from injury. However, what's not as well known is how to optimize these hormones for maximum benefit.
When both hormones are in balance, they can optimize muscle development and recovery. However, when one hormone is out of balance with the other, it can lead to problems. There are a few things you can do to optimize your testosterone and cortisol levels. Sit down with us as we talk more about this in our new episode!
Listen in as we talk about:
[0:01] What It’s Like to Have Cortisol and Testosterone Imbalance
[04:59] Benefits of Building Muscle to Have More Energy
[09:35] What is Recovery? Is it Complicated?
[12:57] Why It’s Important to Vary Your Gym/Workout Activity
Episode number and title: 014: Pregnancy and Menopause Imbalances
Brief summary of show:
Welcome to the fourteenth episode of the Hormone Helper Podcast!
In this episode we have a very special Guest Dr. Denise who is a naturopath from Abaton Integrative Medicine! Denise and I talk about woman's hormones pre and post natal and monsterpause(what I call menopause). These are two very big “changes of life” in a woman's hormone panel.
In this episode, I interview Dr Denise for her knowledge on: the female ovulation cycle, why it is important to balance your hormones both before and after pregnancy, and how to manage the highs and estrogen lows of a menopause cycle.
You may have heard of macronutrients like proteins, fats, and carbs. But what about micronutrients?
For years, people have been trying to figure out the secret to better hormones. Some say it's exercise, others say it's diet. But the real answer may surprise you: It is micronutrients! These essential nutrients are often overlooked, but they play a crucial role in keeping your body functioning properly.
So if you're looking for a way to improve your hormone health, make sure you're getting enough micronutrients! Come join us, sit for a while and listen to this episode to learn more and be guided with hormone helper facts!
Listen in as we talk about:
[0:01] Misinformation About Food You Eat
[10:55] Benefits of Micronutrients
[22:09] Why You Need to Cut Out Some of Your Food
[27:05] Reducing Inflammation Caused by Some Foods
What if you found out earlier that it is POSSIBLE to heal your hormones NATURALLY? Or that not everything needs medication?
It's no secret that our hormones play a major role in our overall health and well-being. From regulating our mood and energy levels to reproduction and metabolism, hormones are vital to our bodies functioning properly. Unfortunately, many of us suffer from hormone imbalances that can cause a variety of symptoms, including fatigue, weight gain, mood swings, and low libido.
The good news is that there are plenty of things we can do to naturally balance our hormones and improve our overall health. You can find out all of this good stuff in this episode so come sit, relax and listen!
Ep 85 of the Hormone Helper Podcast: What makes our clients successful for weight loss and their health goals
In this episode, coach Andrew discusses the traits and conditions that lead to success with his clients in their health and fitness goals. He emphasizes the importance of effort, viewing failure as a learning opportunity, building evidence for confidence, and making decisive decisions. These traits can be applied to all aspects of life, not just health and fitness. Andrew also mentions the Vantage program, a four-month coaching program that helps clients achieve weight loss and hormone balance. He invites listeners to join the program and announces an upcoming series for coaches called Coach to Coach!
Are you aware that there are a variety of chemicals present in our food supply that can have an impact on our hormones? If not, this is the perfect time to sit down and listen with me!
There is no doubt that the food we eat affects our hormones. Numerous studies have shown that certain preservatives and estrogen seepage from food can alter hormone levels in both men and women.
Every day, we are unconsciously exposing ourselves to elevated levels of hormones that can potentially alter our own hormone levels. Therefore, it is important to be aware of the potential impacts of the food we eat on our hormone levels.
Have you ever wondered what medicines are doing inside your body and if they all have side effects?
There are a variety of medicines that can have an effect on our hormones. For example, birth control pills work by altering the levels of hormones in the body, which can prevent pregnancy. Other medications, such as testosterone replacement therapy, can also change hormone levels.
In some cases, these changes can be beneficial, helping to alleviate symptoms of hormonal imbalance. However, hormone-altering medications can also have potential side effects, including weight gain, mood swings, and headaches.
Listen in as we talk about:
[0:01] Introduction to Medication and its effects on Hormones
[13:13] Hormone Replacement Medication and How it Works
[18:06] Hormone Reboot and Bettering Your Hormone Panel
Do you have an idea on how can you tell if a food is causing problems with your hormone levels?
It turns out that the foods you eat can have a big impact on how your hormones work. The key here is balance especially if it's already been established what type of diet works best for each individual based on their medical history.
The information in this podcast will give you a better understanding of how different foods can affect hormones. Some have been shown to stimulate them, while others might really dampen your mood or energy levels!
Listen in as we talk about:
[0:01] Introduction to Food & Hormones
[5:00] Vitamins — Their Role & Benefit to the Body
[7:25] Differentiating Vitamin B1, B2 & B3
[10:00] Role of Calcium & Potassium to Our Body
[12:11] Determining Which Diet is Good For You
[17:26] Balance & Talking about Everything in Moderation
Men and their hormones can be a little more difficult to understand than women.
It is crucial for men to understand the impact that hormones can have on them. Testosterone, cortisol, and estrogen are all-important neurotransmitters in charge of maintaining health as well-performing many vital functions including sex drive or producing muscle mass!
Men are oftentimes seen as being the more physical gender, but what happens when you're not feeling well? Get ready to take a deep dive into this men's hormone guide that will cover everything about testosterone, cortisol, and estrogen in today’s episode!
Listen in as we talk about:
[0:01] Talking About the Male Hormone Panel
[5:39] Testosterone as a Muscle Builder and Repairer
[8:11] Why Cortisol is the Issue for Chronic Fatigue?
[10:00] How Thyroid Works like the Furnace in Your House
[12:29] Testosterone Declining as You Get Old
[16:10] Importance of Cortisol and How it Affects You When it Runs Out
[19:41] How to Make Sure You’re Not Overusing Cortisol
[25:30] What to Watch Out for to Stay Healthy in Hormones
With the fluctuating hormones that women experience every day, it's very important to take care of your health and wellness.
Hormonal changes in women can affect the way that they look and feel. Managing your estrogen, cortisol & thyroid levels is important for achieving wellness as well as maintaining a healthy weight!
As you age, it becomes increasingly important to manage estrogens and cortisol levels so that they don't throw off everything else like PMS symptoms or mood swings can do! Managing your hormones is an important part of living a healthy lifestyle. When you have too much or not enough, it can affect the way that you feel on any given day — whether good or bad!
Listen in as we talk about:
[0:01] Introduction to Estrogen, Cortisol & Thyroid
[5:00] Changes brought by Estrogen During Menstruation
You know when your body is out of control and you can't stop the symptoms from happening? That's what it feels like with hormones.
The symptoms of out-of-control hormones can be exhausting. The effects may not always show up right away but rather develop over time which makes them even more difficult to cope with when they do finally come into view.
All sorts of hormones are controlling your life. These chemicals send instructions to every part on how you should be acting and feeling, but sometimes they don't get the message across correctly or at all! You may feel out of control with these powerful messengers sending mixed signals about what's expected from us as humans.
Listen in as we talk about:
[0:03] Difference between Symptoms and Indictors
[4:48] What are Estrogen and Testosterone?
[6:40] Hormones and Cortisol
[7:40] How Cortisol works for the Body
[10:00] Symptoms of High-Level Cortisol
[11:48] My Experience with out-of-control Hormones
It's no wonder that we all feel run down from time to time - with the never-ending stress of everyday life, it's hard not to. But what if your tiredness is more than just a case of Mondays? What if you're struggling with chronic fatigue?
Chronic fatigue is an excellent way of saying I feel like absolute garbage right now. And being exhausted all the time sucks, I can tell you personally, because I spent at least four to five years of my life in a state where I couldn't get out of bed.
More is not better; being consistent is better. To fight fatigue, you don't need to be working out every day; or be on a calorie deficit; I will show you what you can do.
Listen in as we talk about:
[0:01] Introduction to hormonal imbalances and experiences
[4:45] What is Chronic Fatigue?
[8:31] Different Illnesses Caused by Hormonal Imbalances
You can look at someone externally and not see any of the changes or adjustments they're making or the struggles they're suffering with.
We all know the feeling. That bloated, uncomfortable sensation makes you feel like you can't seem to catch your breath. And it seems to happen at the worst times - right before a date, an important meeting, or when you're just trying to relax on the couch. While several things can cause bloating, indigestion is often one of the biggest culprits.
I have never been overweight but have been severely underweight, and I understand the hormonal challenges that many women face. My goal is to help others learn how their body works so that they don't have to struggle for answers.
Listen in as we talk about:
[0:01] Digestive System & Metabolism; their main responsibilities.
[4:11] Signs of indigestion that you should be aware of.
Let’s talk about (4) four changes you can make to stop fighting your metabolism by removing the stressors to your body's hormone systems.
Our metabolism is the radio knob that either turns up or turns down based on how your body feels. And, of course, how much energy you use in-store. Also, that dial is turned faster or slower, depending on how much “stress” you have.
Stress is involved in a 24-hour day-to-day part of our lives. Our bodies respond to three different types of stress. There's physical stress, mental stress, and emotional stress. They all affect our hormones and, ultimately, the rate of our energy usage and our metabolism.
Let’s discuss more about stress & metabolism that you could possibly relate on in this episode!
Listen in as we talk about:
[0:01] How “Metabolism” works and why it’s important.
[10:29] Different stressors; What they do to our body and metabolism.
[15:15] Breaking up with bad habits that harm the metabolism.
Let’s talk about what goes on behind the back of your eyelids when you close them!
Sleep is incredibly important, and it's not just for your recovery; it's also for your metabolism. But there are so many people, clients included, you know who you are, who are still shorting themselves asleep.
Most people do not realize that when we talk about sleep, it will help people think of its main purpose. Yes, one is to rejuvenate your body, which it is, but it has a secondary, more powerful effect, which is to create more of a called "growth hormone".
Join us with this episode and find out how to take care of your hormones through “sleep”.
Listen in as we talk about:
[00:02] Introduction to “Sleep” & my personal sleep routines.
[9:23] What happens over the years of shortening your sleep?
Ep 84 of the Hormone Helper Podcast: Recognizing When You're Doing Too Much, so You Can Do Better for Your Health
In this episode, Coach Andrew discusses the difference between doing things and doing them well. He shares how many people get caught up in the act of doing more, but actually see less progress and results. He explains that life and the universe will give signals when we are doing too much and need to stop. Coach Andrew provides an exercise to help listeners recognize where they are playing small and not doing well in certain areas of their lives. He emphasizes the importance of being intentional and present in our actions to achieve better results.
What really changes in your hormones? Why are they so important?
I want you to think of your hormones as a system that has to run in the background for you to function. I'm going to show you on a base level how your body actually operates, and to do this we're using a really neat and practical comparison of how your body runs like your home.
Hormones are coursing through your system providing the nutrients and energy that your body needs to function. Sometimes if something is too high or too low, you can make a few tweaks to make everyone comfortable.
Listen in as we talk about:
[0:00] Why understanding your hormones is the key to weight loss
[4:25] Systems in your house that are most important for hormone balance
[7:32] Monitoring your hormonal health: Why is it important?
This is dedicated to entrepreneurs and mothers that are struggling with their hormones and need advice on how to heal their bodies.
The following five episodes will give tips and tools on how they can bring their hormones back on track, with some easy changes that don't involve medication.
Medication should always be considered a last resort because it is not a realistic or sustainable treatment in the long run.
We're going to be posting five days of health and fitness tips and tricks!
Listen in as we talk about:
[0:01] Why we need to talk about health and hormones
[3:35] Why you should always consult a professional before taking supplements
[4:00] what we will be working on for your hormones through these next 5 days
You must be very intrigued and wondering why this podcast's title includes "one testicle removed" and "hormone strong" together, right?
This is indeed an interesting episode that you would not want to miss.
Everything began with groin pain, something seemingly unremarkable. People would tell me "Maybe you pulled a muscle.", so I'd go to multiple doctors just for them to say, "Oh, maybe you twisted something. Maybe you're over-exercising. Maybe it's too much activity." But then it started worsening.
I struggled with out-of-control hormones for years, and it started as something so small. I told myself I'm going to double down on my health because I'm the only person in my corner right now. And I'm going to hire more people to help me. I looked good, but I didn't feel good. I didn't feel okay. I wasn't okay. I was deficient. I was deficient in energy I was deficient in being able to just basically function. It was a difficult journey.
Do you want to know more about my experience and what steps I took to overcome the pain and be hormone strong today?
Listen in as we talk about:
[4:59] My journey as an active person and how healthy I thought I was
[5:03] The time and experience when the pain appeared
[9:45] What I discovered after hopping from one doctor to another
Are your workouts hurting your hormones? Are they preventing you from seeing the weight come off? Are they beneficial for your health, and is there a limit to what you should be doing?
In this episode, we’re talking about why workouts can cause damage and how to fix it. Exercise and activity bring overload to the system, and if you're going to damage more than you repair and recover, the system you’re overloading will break.
Listen in as we talk about:
[2:25] Why workouts can overload your body
[6:50] How your workouts damage your hormones
[8:10] What happens when we over train
[9:20] Tips to rest, repair, and recover
[17:00] The purpose of being active
[17:45] Questions to ask yourself when it comes to your health and recovery
Do you have a lingering feeling of fatigue that never goes away? Do you always feel exhausted no matter how much sleep you get or coffee you have? I think we have all experienced this at one point, and I'm not just talking about being occasionally tired.
This could be the result of chronic fatigue, which we’re talking about in this episode. What is chronic fatigue? Well, it's that kind of fatigue that we just can't seem to get a hold of on why we feel so exhausted all the time.
Listen in as we talk about:
[3:30] How our circadian rhythm impacts hormone cortisol and melatonin
[4:20] How the circadian rhythm affects chronic fatigue
[9:15] Where chronic fatigue comes from
[12:45] The first things you should be doing if you have chronic fatigue
Welcome to the first episode of the Hormone Helper Podcast!
Have you ever wondered how stress, nutrition, digestion, and fatigue impact your hormones? Are you constantly feeling tired, overworked, burnt out, stressed, and hungry?
There are reasons why this happens – it’s our body sending us indicators that something is off or needs our attention.
In this episode, we’re covering hormone indicators – whether they're physical, mental, or emotional – and the four key indicators that you need to be looking for for your health.
Listen in as we talk about:
[2:30] What an indicator is
[3:20] What a symptom is
[5:20] The four key indicators to pay attention to
[16:00] What metabolic tolerance is
[20:25] How each indicator coincides with a specific hormone
Thanks for stopping by the Hormone Helper Podcast. I'm Andrew Costa, fitness and hormonal health expert, and co-founder of Fit4All Fitness.
After my own struggle in hormone health and neutralizing illness within my own body, I learned how important it is to understand our hormones and how it impacts every area of our lives, body and our overall wellbeing.
If you're completely lost and confused when it comes to understanding your hormones, you're not alone, and you are in the right place.
I've worked with many people who have been doing everything right -- eating well, exercising regularly -- yet they're still not seeing the results that they're looking for.
On this podcast, we're exploring the holistic approach and relation between weight loss and hormones. The goal is to seek our natural and effective food first approaches so that a healthy, balanced lifestyle can be realistic and maintainable.
If you like what you hear, be sure to hit that subscribe button so you never miss an episode and leave a raving review of the show to let me know that you're enjoying it.
Episode 83 of The Hormone Helper Podcast: The Impact of Estrogen on Skin, Digestion, and Energy This episode delves into the impact of estrogen on the body, covering symptoms and issues related to estrogen imbalance. It discusses the effects on skin, digestion, fatigue, and weight gain, emphasizing the importance of managing estrogen levels. Coach Andrew also highlights the Vantage program as a solution for addressing hormonal imbalances and offers insights into managing estrogen through nutrition and strength training. Takeaways
Estrogen imbalance can lead to skin issues, digestive problems, chronic fatigue, and weight gain.
Managing estrogen levels through nutrition and strength training can help address hormonal imbalances.
The Vantage program offers a comprehensive solution for stabilizing hormones and addressing estrogen-related issues.
Recognizing and addressing estrogen imbalance early can prevent long-term health complications.
Ep 82 of The Hormone Helper Podcast: Always Tired? Chronic Fatigue & Hormonal Imbalances
This episode discusses chronic fatigue and its connection to hormonal imbalances. The host shares personal experiences and explains how chronic fatigue can affect motivation and desire. He discusses the role of the thyroid and adrenal glands in energy levels and explains how chronic fatigue can develop from an energy imbalance. The host emphasizes the importance of addressing chronic fatigue through proper nutrition and optimizing daily routines. He also highlights the benefits of working with a coach to overcome fatigue and improve energy levels.
Takeaways Chronic fatigue can be caused by hormonal imbalances, particularly in the thyroid and adrenal glands. Addressing chronic fatigue requires proper nutrition and optimizing daily routines. Working with a coach can be beneficial in overcoming chronic fatigue and improving energy levels. Chronic fatigue can negatively impact motivation, desire, and overall well-being.
The Hormone Helper Podcast Ep. 81: The people Who Lose Weight and Reach Their Goals Do THIS
In this episode, Andrew Costa emphasizes the importance of taking fast action towards health and fitness goals. He shares personal examples of how he made quick decisions and implemented action steps to challenge himself and achieve his goals. He highlights the need to eliminate excuses and obstacles and start towards goals sooner. Andrew also discusses the fear of failure and the importance of breaking down false evidence appearing real. He encourages listeners to say their goals out loud, identify one thing they can do right now, and take fast action to move forward.
Takeaways -Taking fast action is crucial for achieving health and fitness goals. - Eliminate excuses and obstacles and start towards your goals sooner. - Fear of failure is often based on false evidence appearing real. - Say your goals out loud and identify one thing you can do right now to move forward. - Taking action, even if it's not perfect, is better than waiting for the perfect moment.
The Hormone Helper Podcast Ep.80: Building Courage and Consistency for Success In this podcast episode, Andrew Costa shares his experience of traveling to Japan and the powerful life lessons he learned. He emphasizes the importance of traveling and experiencing different cultures to gain a new perspective. Andrew also discusses the mindset needed to be driven for a goal and never give up on your dreams. He shares the story of a sumo wrestler he met in Japan who had the courage and commitment to pursue his dream despite facing numerous challenges. Andrew highlights the importance of building courage and consistency in order to achieve success. Takeaways - Traveling allows you to gain new perspectives and learn powerful life lessons. - Having the courage and commitment to pursue your goals and dreams is essential. - Building courage and consistency is key to achieving success. - Asking for help and staying committed to your goals is a true form of love for yourself.
The Hormone Helper Podcast ep 79: The Meaning Behind Cravings for Carbs, Sugar, and Salt
Summary In this episode, Andrew Costa discusses cravings for carbs, salty foods, and sugary foods. He shares his personal experience with extreme diets and overtraining, which led to intense cravings. He explains the difference between cravings and addictions, highlighting how food can be addictive due to the release of feel-good hormones. Costa then delves into the meaning behind cravings for carbs, sugar, and salt, and how they indicate imbalances in the body. He emphasizes the importance of addressing cravings to achieve weight loss, improve digestion, and stabilize energy levels. Costa also introduces the Vantage program, which focuses on tackling cravings and optimizing digestion.
GRWC special series ep: Developing routines and JAPAN TRIP!
In this episode coach Andrew and Lorna discuss their trip to japan, and how their routines had to change and become flexible in order for them to still have a healthy life balance while traveling.
EP 78 of The Hormone Helper Podcast: Ep.78 Top 4 habits you should prioritize on your busiest work days
Summary In this episode, Andrew Costa shares the top four habits that should be done every day, especially on busy work days. He emphasizes the importance of maintaining health and fitness even during busy periods. Andrew explains the concept of habit stacking and how it can help make habits easier to maintain. The four habits he recommends are: going to bed at the same time every day, meal prep and cooking, setting alarms for meals and workouts, and assessing your schedule at the end of each week. By implementing these habits, individuals can prioritize their health and well-being even in a busy schedule.
Is hormone testing the best place to start your healing? Dr. Taylor Smeenk says different, and here’s why.
In this powerful episode, I sit down with Dr. Taylor Smeenk, chiropractor, functional medicine practitioner, and founder of Empact Wellness. She’s not just a practitioner, she’s on a mission to shift how we approach healing, root causes, and long-term health. If you’ve been overwhelmed by labs, supplements, or inconsistent results… this conversation is going to give you clarity.
What we cover in this episode:
Why starting with hormone tests can delay healing
How to think about your symptoms through the lens of epigenetics
Real-life applications of DNA testing for optimal health
What “re-integration” means after symptoms subside
Why long-term healing requires nervous system + identity support
Dr. Taylor also unpacks the nervous system’s role in lasting transformation—and how men and women alike can step into self-worth, presence, and long-term vitality.
Dr. Taylor Smeenk is the CEO and Founder of Empact Wellness, a Chiropractor and Certified Functional Medicine Practitioner. After navigating her own experiences with illness and injury, she now helps others find true healing by going deeper than symptoms—working at the intersection of root cause care, nervous system regulation, and personalized longevity.
If this episode sparked something in you… Subscribe to the show, share it with a friend, and leave a review to help more people discover the Hormone Helper Podcast. Got a question for Dr. Taylor or want a part 2? Drop it in the show notes email, we read them all.
Ep.77 of The Hormone Helper Podcast: These 5 things are causing You to Gain Weight Summary
In this episode, Andrew Costa discusses the various causes of weight gain. He explains the link between weight and metabolism, emphasizing the importance of building a strong foundation. He shares the story of weight gain and highlights the common factors that contribute to it. The main causes of weight gain discussed include overeating, under eating, digestive issues, chronic stress, and an increase in estrogen.
Takeaways
Weight gain is often linked to the functioning of metabolism and hormones.
Overeating, under eating, digestive issues, chronic stress, and an increase in estrogen can all contribute to weight gain.
Building a strong foundation and addressing these causes can help individuals achieve sustainable weight loss.
Resources mentioned in this Episode:
The 16-week gut health program offered by Andrew Costa provides support and guidance in addressing these causes. go to www.fit4allfitness.com/guthealth for more information
Episode 76 of The Hormone Helper Podcast: A convo with my clients: no more over exercising or using food to cope
Summary In this episode, Andrew Costa discusses the types of conversations he has with clients in his coaching program and what coaching and healthy action actually look like. He emphasizes that success in health and fitness stems from the mental aspect and then manifests in the physical. He shares recent examples of conversations with clients about using food as a coping mechanism, activity as a form of stress relief taken too far, and selective blindness leading to fear of failure. He also mentions his intention to provide more content on building a healthy business.
Takeaways
Success in health and fitness starts with the mental aspect and then manifests in the physical.
Using food as a coping mechanism and activity as a form of stress relief can hinder progress.
Selective blindness and fear of failure can prevent taking action.
Building a healthy business is important for overall success.
Chapters 00:00 Approaching Health and Fitness on a Small Level 03:20 Addressing Obstacles with Life and Mental Aspect 06:11 Using Food as a Coping Mechanism 07:05 Activity as a Form of Stress Relief 08:30 Selective Blindness and Fear of Failure 35:13 Building a Healthy Business
Ep 75 of The Hormone Helper Podcast: The Power of Gratitude, so You Can STOP Using Bad Coping
Summary In this episode, Andrew Costa discusses the power of gratitude and its role in personal growth and happiness. He explores coping mechanisms and how they can indicate areas of emotional need. Costa explains how gratitude can be used as a coping mechanism to replace unhealthy habits and bring joy into one's life. He emphasizes the importance of closing stressful loops through gratitude and acceptance. Costa also highlights the connection between contentment and gratitude, urging listeners to appreciate their current circumstances. He concludes by encouraging the practice of gratitude as a way to feel good every day.
Takeaways: Coping mechanisms are indicators of emotional needs and can be replaced with gratitude. Gratitude is a powerful tool for closing stressful loops and breaking unhealthy coping patterns. Contentment and appreciation for one's current circumstances are essential for personal growth. Separating dopamine from coping mechanisms allows for a more fulfilling and inspired approach to life.
Chapters: 00:00 Introduction: The Power of Gratitude 01:24 Coping Mechanisms and Stress 04:40 Gratitude as a Coping Mechanism 09:29 The Loop of Stress and Gratitude 15:00 Contentment and Gratitude 18:20 Breaking the Cycle of Coping 19:21 Separating Dopamine from Coping 20:16 Practicing Gratitude 21:15 Conclusion: Feeling Good Every Day
Summary In this episode, Andrew Costa discusses the concept of 'FML' - Feeling, Meaning, and Lesson. He explains that in order to progress and reach the next level in life, we must be willing to make changes and learn new tools. Coach Andrew uses examples from health, business, and relationships to illustrate how the same strategies and approaches may not work indefinitely. He emphasizes the importance of aligning our feelings and actions, finding personal meaning in our goals, and learning the lessons that life presents to us. By embracing these principles, we can overcome plateaus and continue to grow.
Don't forget to join the "Bloat FREE Masterclass" that is on feb 28th at 7pm EST, the link to join is here: https://fit4allfitness.com/bloatfree spots are limited
Takeaways To progress in life, we must be willing to make changes and learn new tools. Aligning our feelings and actions is crucial for success. Finding personal meaning in our goals helps to maintain motivation and fulfillment. Learning the lessons that life presents to us is essential for growth.
Chapters 00:00 Introduction 03:00 The F in FML: Feeling 09:02 The M in FML: Meaning 17:16 The L in FML: Lesson 29:30 Conclusion
Ep 73 of The Hormone Helper Podcast: Eating tips to avoid & reduce bloating
In this podcast episode, Andrew Costa discusses the topic of bloating and how to eat to avoid it. He shares his personal experience with stomach bloating and explains the different types of bloating: hormonal bloating and digestive bloating. Andrew emphasizes the importance of understanding the causes of bloating and provides tips on changing eating habits and cooking methods to make food more digestible. He also announces a masterclass on better digestion and reducing bloating. The episode concludes with a reminder to simplify food and focus on maximizing digestion for a bloating-free experience.
Resources Mentioned in this episode: Be free of bloat seminar coming up on feb 28th, click here to join: https://fit4allfitness.com/bloatfree Takeaways Bloating can be caused by hormonal imbalances and poor digestion. Understanding the different types of bloating can help in finding effective solutions. Changing eating habits, such as taking time to eat and focusing on digestible foods, can minimize bloating. Cooking methods can also impact digestibility, with steaming and fully cooking foods being recommended for those with digestion issues.
Chapters 00:00 Introduction: Bloating and its Impact 03:24 Hormonal Bloating 06:18 Digestive Bloating 13:47 Changing Eating Habits and Cooking Methods 21:17 Announcement: Be Free of Bloat Masterclass 22:39 Optimizing Digestion and Avoiding Bloating 27:32 Conclusion
Episode 72 of The Hormone Helper Podcast: You Don't need more Willpower in your life to hit You Goals Summary In this episode, Coach Andrew explores the differences between motivation and willpower. He emphasizes the importance of having a strong why and real motivation, rather than relying on temporary motivation or willpower. Andrew explains that willpower alone is not enough to achieve long-term goals and that motivation is necessary for consistent action. He shares the story of a client who successfully lost more than 100 lbs of weight by staying motivated and taking action. Andrew concludes by asking listeners to share topics they would like to learn more about in future episodes and send topics to: info@fit4allstudio.com
Takeaways Motivation is the reason or reasons behind a person's actions or behaviours. Having a strong why and real motivation is essential for achieving long-term goals. Willpower alone is not enough to sustain consistent action. Sustainable motivation and willpower require surrendering to the process and embodying both at a high level of desire.
Chapters 00:00 Introduction: Motivation vs Willpower 06:02 Motivation: The Importance of Having a Strong Why 09:21 Real Motivation: The Reason Behind Actions 14:52 The Role of Willpower in Achieving Goals 17:17 Sustainable Motivation and Willpower
EP 71 of The Hormone Helper Podcast Summary In this episode, Coach Andrew Costa emphasizes the importance of habits and routines in leading a successful and healthy life. He explains that habits provide consistency and reduce the need for constant decision-making. Coach andrew explores the four components of a habit: cue, craving, response, and reward. He also introduces the concept of Shiko, which involves connecting habits together to create a foundational routine. Costa encourages listeners to reverse engineer their desired habits and address their cues and cravings to make lasting changes.
Resources to note: We have only a few more days till our lose 10 lbs naturally seminar! head to our site here to register for a FREE spot : www.fit4allfitness.com/lose10naturally
EP 70 of The Hormone Helper Podcast Summary In this episode, Andrew Costa discusses foods that are often perceived as healthy but may not be. He addresses misconceptions about cow's milk, the issues with almond and oat milks, the truth about gluten-free snacks, the problems with low-calorie and low-fat foods, the unhealthiness of protein bars, and the challenges of shelf-stable foods. He also explains the importance of understanding organic, natural, and free range labels and emphasizes the significance of food quality. Andrew concludes by inviting listeners to an upcoming seminar on how to lose their first 10 pounds naturally.
Takeaways
Be cautious of foods labeled as healthy, as they may not be as nutritious as they seem.
Read food labels carefully and understand the ingredients and additives used.
Focus on nutrient-dense foods and prioritize real, whole foods over processed options.
Consider the quality of the food you consume and opt for organic and locally sourced options when possible.
Summary In this episode, holistic nutritionist Maggie Millwood joins the Hormone Helper podcast to discuss menopause and post-menopause. They debunk misconceptions and challenges surrounding menopause and emphasize the importance of being an outlier. They explore the symptoms and effects of menopause and highlight the natural approaches to managing it. They also discuss specific nutrition and lifestyle considerations for menopause and post-menopause. The episode concludes with a discussion on the importance of tracking symptoms and navigating tricky symptoms during menopause. In this conversation, Maggie discusses the challenges women face during menopause and the importance of rebalancing hormones. She emphasizes the need for women to take charge of their health and not surrender to the idea that menopause means the end of a fulfilling life.
The conversation also explores the relationship between cortisol and estrogen and how stress can impact hormonal balance. Exercise, particularly strength training, is highlighted as a crucial component of maintaining hormonal health. Finally, the importance of building a supportive health team is emphasized, as well as the distinction between complexity and difficulty in navigating hormonal health
Resources mentioned in this episode: Maggie Millwood IG: www.instagram.com/theperfectnutritionist FB: www.facebook.com/theperfectnutritionist
Summary In this episode, Andrew Costa discusses the concept of the 'smoking gun' - the one aspect of life that seems to consistently challenge individuals despite their success in other areas. He shares a personal example of his own knee pain and the search for an outlier to explain it. Andrew emphasizes that there is no external smoking gun preventing individuals from achieving their goals and that they have the power to overcome challenges. He encourages listeners to consider their approach, and be open to learning and growth. Andrew concludes by reminding listeners to never give up and to focus on the power of simplicity and basics.