Explore every episode of the podcast Hormone Helper
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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.
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.
A new era of the Hormone Helper Podcast is here, and it’s deeper, more connected, and packed with powerful collaborations.
In this kickoff episode for the 2025 season, Andrew Costa returns to the mic after a meaningful 6-month pause to share big life updates and the new direction for the show. From stepping into fatherhood to stepping up in his mental health and leadership, Andrew opens up about what’s shifted, and why this year is all about collaboration.
🎙️ Here’s what this episode covers:
Why the Hormone Helper Podcast is now being released in seasons
How Andrew’s transition from hormone coach to business mentor is expanding impact
The surprising power of men’s groups and emotional healing
Big updates on Lorna’s pregnancy and life behind the scenes
Why health, happiness, and purpose might be simpler than we think
This season will feature a wide range of practitioners—from endocrinologists to mindset coaches—sharing knowledge you usually can’t get unless you're their client.
Want someone featured? Submit your guest suggestions or questions for upcoming guests using the email in the show notes!
Subscribe, rate, and share If you’re ready for real conversations about wellness, mindset, and meaning, hit that follow button, leave a review, and tag us on socials. Let's grow this movement together.
In this episode of Getting Real with the Costas, Lorna and Andrew Costa discuss how improving their health has positively impacted their business and personal lives. They share their recent successes, including their million-dollar revenue and Andrew's transition into business coaching. They emphasize the importance of taking care of oneself and how it affects all aspects of life, including relationships, career, and overall happiness. They encourage listeners to take action, start their journey towards their goals, and seek support from mentors and coaches. They also discuss the power of community and surrounding oneself with people who are playing bigger and inspiring growth.
Ep 87 of The Hormone Helper Podcast: Take Charge of Your Health with Fit4All Fitness Coaching Programs
In this episode, Andrew Costa discusses the three main programs offered by Fit4All Fitness: the Hormone Reboot Program, the Vantage Program, and the Menopause Mastery Program. He explains the purpose and benefits of each program and highlights the importance of understanding and managing hormones for overall health and wellness. Andrew emphasizes the need for personalized coaching and accountability to achieve long-term success. He also offers a "sustainable summer" promotion for the Vantage Program, and encourages listeners to take advantage of the opportunity.
Resources mentioned in this episode:
The Hormone Reboot Program focuses: on balancing and stabilizing hormones naturally through nutrition and exercise.
The Vantage Program is a comprehensive coaching program that helps individuals take charge of their health and wellness through personalized coaching and education.
The Menopause Mastery Program is designed to help women manage and understand the hormonal changes associated with menopause.
apply for the vantage program here: https://fit4allfitness.com/group-coaching-program-info
the best way to show up on social media to get engagement and clients: C2C ep 3
The best way to show up on social media is by consistently posting valuable content, building a community, and delivering value. It is important to choose the right platform based on your target audience and their preferences. Reels and carousels are effective for delivering short, digestible content, while lives and stories are great for engagement and selling. Consistency is key, and it is important to have a dedicated space for information and offers. Building trust and nurturing relationships with your audience takes time and consistency.
"If you are not on social media regularly, then you are basically dead in the water."
C2C ep 2: how to speak to your clients so you can relate and get them into your programs
Summary In this episode, Andrew discusses the importance of speaking to clients in a way that resonates with them and encourages them to take action. He highlights the problem of 'coach speaking', where coaches use high-level verbiage and generic language that disconnects them from their audience. Andrew emphasizes the need to use client speak, which involves using the words and language that clients use to describe their struggles and pain points. He also emphasizes the importance of delivering content with the right energy, one that inspires and motivates clients to take the next step. By speaking to clients in a way that they can relate to and using their own words, coaches can attract and connect with their ideal clients.
Ep 86 of The Hormone Helper Podcast: Navigating the Early Signs of Menopause
Summary In this podcast episode, coach Andrew discusses navigating the early signs of menopause and how to manage the transition in a natural way. He says that menopause should not be accepted as an inevitable part of aging, but can be something that can be managed to feel great. He explains the timeline of menopause, from perimenopause, to menopause, to post menopause, and the hormonal changes that occur during each phase. Coach Andrew also provides tips on how to prepare for menopause, including getting blood work done, considering natural remedies instead of hormone replacement therapy, and making lifestyle changes such as nutrition, exercise, sleep, and stress management.
C2C ep 1: The Mindset Behind Pricing and Client Delivery
Summary In this episode of Coach2Coach, Andrew discusses the importance of client delivery in retaining clients. He emphasizes the need for coaches to deliver the same level of service and value to all clients, regardless of their price point. Andrew also highlights the significance of mindset in client delivery, stating that coaches should be all-in and fully committed to delivering value to their clients. He provides insights on effective communication, consistency, and achieving results as key components of successful client delivery.
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.
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!
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.
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.
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.
In this episode, Andrew Costa discusses the challenges and frustrations people face when it comes to weight loss and maintaining their goals. He emphasizes the importance of proper weight loss and introduces the concept of three hormonal checks for successful weight loss. The first check is eating enough food to cover the body's needs, the second check is getting the right nutrients to support hormone production, and the third check is ensuring proper rest and recovery. By following these checks, individuals can achieve sustainable weight loss and improve their overall health.
Resources mentioned in this episode: Hormone Reboot Program, save $200 for early bird pricing: www.fit4allfitness.com Chapters
00:00 Introduction and New Year's Reflections
02:21 The Challenge of Repeating Goals and Challenges
Getting Real with the Costa's Ep 20: Being ready to change, taking ownership over your health
Coach andrew and his wife lorna discuss their holiday season and the conversations they have had with their family and friends over changes with their health.
Getting Real With the Costa's EP 16: being integral with your word
coach andrew and lorna discuss self commitment, integrity, and how to navigate making decisions everyday using the high level of integrity to get what you want.
Getting Real With the Costas EP 17: Our Supplement Company, and Not Being Afraid to Have support
in this episode, coach Andrew and his wife lorna discuss what it is like to run a supplement company, they share how split focus takes time from other things. Both Andrew and lorna discuss what it is like to have support from a partner and why you should not be afraid to ask for support
Getting Real With the Costa's Ep 18 - reflecting on Oct, big celebrations, lessons we've learnt & being courageous when going after your goals
Coach Andrew and his wife lorna discuss how to be courageous while tackling a goal you have never done before, as well as they celebrate the month of october
Episode 66 of the Hormone Helper Podcast: You Don't Need a Forever Diet to Balance Hormones, Reduce Inflammation, or Achieve Weight Loss
Summary
In this episode, Coach Andrew discusses the purpose of changing nutrition and the role of meal plans and diets. He explains when and why food needs to change, focusing on weight loss, inflammation, and hormonal imbalance. Andrew emphasizes the importance of cleaning up the diet and removing trigger foods to address gut health and systemic inflammation. He also highlights the need for individualized approaches and the potential risks of long-term dieting. Andrew concludes by discussing the difference between food restriction and food discipline, and the importance of seeking professional guidance for personalized nutrition advice.
Takeaways
Cleaning up the diet and removing trigger foods can often be enough to achieve weight loss and address inflammation.
For individuals with gut inflammation or systemic inflammation, specific diets and protocols may be necessary to heal the gut and reduce inflammation.
Hormonal imbalance can be a significant factor in weight issues, and addressing hormones may be necessary for long-term success.
Food plans and diets are tools that should be used strategically and temporarily, not as long-term solutions.
Food discipline, including portion control and listening to hunger and fullness cues, is important for maintaining a healthy relationship with food.
Bonus series Getting Real with the Costa's Ep 19: celebrating our best month in biz, turning failures into lessons & prioritizing our health
Here coach andrew and his partner lorna discuss their best month in business ever, all while juggling every day aspects of working on their own health, while trying to overcome the daily obstacle that people consider failures of life!
Episode 65 of the Hormone Helper Podcast: Summary This episode explores the importance of gut feeling and alignment in achieving health and business goals. Coach Andrew discusses the freedom and benefits of working for oneself and the challenges of balancing business and health. The concept of the creating state is introduced, emphasizing the importance of feeling good and aligned with one's goals. He then shares personal stories and highlights the power of belief and confidence in achieving success. The episode concludes by encouraging listeners to understand their why and take action with a positive mindset.
Takeaways
Feeling good and aligned with one's goals is crucial for success in both business and health.
Belief and confidence in one's actions are key to achieving goals.
Understanding the why behind one's goals helps overcome fear and resistance.
This episode is a mix of so many different topics!!! We discuss -building & creating a supplement company -letting your ego go & getting support -why we have partner meetings on a regular basis reviewing our goals, finances & how we are feeling & so much more!!
episode 64 of the Hormone Helper podcast: Building Habits That Stick: A Guide to Consistency and Success
Coach Andrew Costa dives into the secrets of building and maintaining habits, especially during the holiday season. He shares his own experiences and strategies, emphasizing the importance of understanding the cue, craving, action, and response in the habit-building process.
Coach Andrew discusses the misconception that holidays are a write-off for routines, offering practical insights into maintaining health and fitness habits throughout seasonal changes. He introduces the concept of habit stacking, a powerful tool for making routines stick, and explains how it applies not only during holidays but throughout the year during any seasonal change.
The episode breaks down the components of a successful habit: cue (the initial reminder), craving (the desire or motivation), action (the task or process), and response (how the habit makes you feel). Coach Andrew provides real-life examples and emphasizes the significance of aligning habits with personal desires to ensure long-term success.
Listeners gain valuable insights into overcoming resistance and avoiding struggles with habit formation. Coach Andrew shares a reverse engineering approach, starting with the desired response and gradually implementing small, realistic actions to achieve lasting results. He also reminds the audience that this is the last week for the black friday sale on his group coaching program, you can find info on it below.
This episode serves as a comprehensive guide for anyone looking to build and sustain habits that contribute to a healthier, more fulfilling life, debunking common myths around habit formation and providing actionable strategies for success.
Episode 63 of the Hormone Helper Podcast: Four fundamental tools my most successful clients use for their health & fitness
In this podcast episode, we dive into the fundamental tools that have transformed the lives of coach Andrews most successful clients. From becoming a proactive go-getter to taking decisive actions, embracing persistence, and joining the empowering fit4allcrew community, these steps are the keys to unlocking your best self. It's about not settling for mediocrity! Resources mentioned in this episode Black Friday promotions at https://fit4allfitness.com/blackfriday23.
Join the community and discover how to optimize your diet, boost metabolism, and achieve lasting weight loss without restrictive diets. Don't miss out on the limited spaces available for these transformative programs that aim to align your physical, mental, and emotional well-being. It's time to kickstart your journey to a healthier, more confident you. Listen now and seize the opportunity for support on your path to progress.
The Hormone Helper Podcast Ep 62: How to Navigate the Holiday Season Without Gaining Weight or falling off Track
Show notes Summary: In this episode of the Hormone Helper Podcast, Coach Andrew dives into strategies for navigating the challenging holiday season. As November kicks in, clients bombard him with concerns about weight gain, bloating, and the struggle to maintain healthy habits amidst family gatherings.
Coach Andrew introduces the "Four Rules of Cool" to ensure a stress-free holiday experience. Rule one emphasizes daily balance, employing the 80/20 rule to maintain consistency. Rule two advises eating with the stomach, not the eyes, by tuning into hunger and fullness cues. Rule three focuses on activity, urging listeners never to miss two days of exercise in a row. Finally, rule four addresses the impact of people on choices, encouraging a firm commitment to personal decisions.
Excitingly, Coach Andrew announces a special Black Friday promotion on his group coaching program and Hormone Reboot program. From November 24th to December 3rd, both programs will be available at a 30% discount. There are Huge transformative potential of these programs, helping individuals achieve their health goals without the need for a January 1st restart.
Resources mentioned in this episode: Black friday Program special: www.fit4allfitness.com/blackfridayfitfam Joining now ensures progress by January 1st, avoiding the common pitfalls of holiday weight gain.
The Hormone Helper Podcast Ep 61: Achieve High Performance in Every Aspect of Your Life through reconnection
Episode Show Notes:
In this episode, Andrew Costa shares the reasons behind the recent break in the podcast and the launch of his Reconnect Live event.
The Reconnect Live event focused on helping individuals improve their mental and physical performance.
Andrew emphasizes that high-performance events like Reconnect Live are not just about providing tools but about creating a state change.
The common issue he observed in many people: excelling in one area but not others, leading to unsustainable success and a lack of fulfillment.
Andrew introduces the concept that "you run at the speed of your weakest part" and the importance of addressing all areas of life for high performance.
In this episode, Andrew Costa emphasizes the importance of reconnecting with all aspects of your life to achieve high performance and fulfillment. He challenges listeners to identify where they feel disconnected and provides valuable insights and questions to help them on their journey towards reconnecting and achieving their goals. Andrew's passion and dedication to helping his audience shine through in this episode, inspiring listeners to take action and make positive changes in their lives.
The Hormone Helper Podcast Ep 60: Become a leader with a high performance mindset, Morgan Emery show us how
Podcast Show Notes: In this episode of the Hormone Helper Podcast, host Andrew Costa is joined by Coach Morgan Emery to delve into the fascinating world of leadership and high-performance mindset. The episode kicks off with a warm welcome to Coach Morgan, followed by an exploration of his journey into leadership coaching.
The conversation takes an exciting turn towards the power of mindset and its profound impact on health and overall well-being. Both host and guest concur that healing begins in the mind, highlighting the critical role thoughts and beliefs play in shaping one's actions.
They then dive into the essence of leadership, prompting Coach Morgan to define it. The discussion shifts to the challenges faced by individuals struggling with their businesses or health from a leadership perspective. It becomes clear that many people lack the necessary elements for success and often struggle to overcome their sticking points.
The highlight of the episode is an announcement about their upcoming live event on October 28th, focusing on building a high-performance mindset. The conversation explores what constitutes a high-performance mindset and offers practical tips for reshaping habits and belief systems related to health, fitness, career, and life.
To wrap it up, they address the ultimate question: What are the common pitfalls that kill a high-performance mindset? Tune in to discover the insightful answers to these questions and more in this engaging episode of the Hormone Helper Podcast.
The Hormone Helper Podcast Episode 59.Unlocking Health: Hormone Reboot vs. Vantage Academy
Hey podcast fam! Welcome back to another episode of our podcast, where we celebrate hitting 2500 downloads – thank you all! Today, we're diving deep into the difference between our Hormone Reboot Program and Vantage Academy, designed to help you regain control of your health.
Our host, Andrew, shares his personal journey from a health struggle to becoming a coach. He emphasizes the importance of understanding how your body works, especially the role of hormones and nutrition.
First, we explore the Hormone Reboot Program, an 8-week journey to reset your hormones and metabolism. Andrew uses a great examples to compare hormones to your computer's operating system, explaining how imbalances can lead to weight gain, digestive issues, and more. He also speaks about group coaching , and how it provides support, accountability, and shared experiences.
Next up is Vantage Academy, Andrew's foundational program. He reveals the meaning behind "Vantage" – a new viewpoint for committing to your health goals. It's a virtual program offering accountability, nutrition, training, accelerated growth, and education. Andrew passionately emphasizes that everyone deserves access to these tools for long-term health.
So, whether you're struggling with hormone imbalances or seeking a comprehensive health education, this episode explains how our programs can empower you to take control of your health journey. Don't miss the mindset shift Andrew experienced at a crucial moment – it might just change yours too!
The Hormone Helper Podcast Ep.58: Repetition for Results: Achieving Health and Fitness Goals
Summary:
Welcome back to another episode of the Hormone Helper Podcast. In this episode, Andrew shares valuable insights inspired by a visit to the London Air Show. He reflects on the impressive routines and performances of military pilots and how their dedication to repetition parallels the path to achieving health and fitness goals.
Andrew highlights the importance of repetition in building healthy habits and consistency in daily routines. He discusses five key areas where repetition can make a significant difference:
1. Sleep Schedule: Consistency in bedtime and wake-up times helps regulate your circadian rhythm and energy levels.
2. Hydration: Drinking eight glasses of water daily ensures proper nutrient flow and cellular function.
3. Meal Times: Establishing set meal times helps maintain a stable metabolism and prevents erratic eating patterns.
4. Meal Portions: Consistently eating similar amounts of food each day aids in maintaining nutrient balance.
5. Mental Conversation: Developing a habit of positive self-talk and focusing on your "why" can boost motivation and discipline.
Andrew also emphasizes the importance of discipline, picking yourself up after setbacks, and using positive language to reinforce your commitment to your health and fitness goals.
Repetition is the key to turning these practices into habits that feel effortless, much like the precision and control exhibited by the airshow pilots. Andrew encourages listeners to start with one area of focus and gradually build up their repetition and consistency.
If you're struggling with making repetition a part of your routine, Andrew offers coaching programs through his website, www.fit4allfitness.com, to provide guidance and accountability.
Remember, repetition is the path to achieving your health and fitness goals. Stay consistent, stay disciplined, and watch your efforts pay off over time.
Thank you for tuning in to the Hormone Helper Podcast. Until next time, stay committed to your health journey!
Hormone Helper podcast Episode 57: Why Counting Macros Might Not Be the Answer: The Macro Dilemma
Welcome back to the Hormone Helper Podcast with Coach Andrew, your hormone helper and nutritionist. In this episode, we dive into the world of macros (or "macrosa", as Andrew humorously calls it) and discusses why tracking them might not be the best approach for sustainable weight loss or maintenance.
Key Talking Points:
The Origins of Macros: Andrew takes us back to the bodybuilding days of Arnold Schwarzenegger and Lou Ferrigno, explaining how macros gained popularity as a way to optimize muscle growth and recovery.
Macronutrients vs. Micronutrients: Andrew compares macros (carbs, proteins, fats) to the big parts of a car engine and micronutrients (vitamins, minerals) to the small but crucial nuts and bolts. He emphasizes the importance of both for overall health.
Unique Metabolisms: Andrew simplifies the concept of varying metabolisms by likening it to different ovens—some fast, some slow. He emphasizes that genetics, age, and hormones influence metabolic speed and performance.
Stress and Cortisol: Andrew explains how stress affects calorie expenditure and can disrupt weight management. He discusses the importance of managing stress to maintain a healthy metabolism.
Mindful Eating and Long-Term Sustainability: Andrew highlights the downsides of rigid macro tracking, including potential stress, obsession, and poor food relationships. He advocates for mindful eating, listening to hunger and fullness cues, and focusing on long-term, sustainable lifestyle changes.
In conclusion, Coach Andrew encourages listeners to reconsider the obsession with tracking macros and instead prioritize balanced nutrition, managing stress, and adopting a mindful approach to eating for sustainable, healthy living.
The hormone Helper Podcast Ep 56:"Conquering Fear: Embracing Your Unique Flag"
Summary:
In episode 56 of the podcast, Coach Andrew shares his recent experience at Comic-Con and how it inspired him to discuss the topic of overcoming fear and embracing your true self. He begins by highlighting his love for all things geeky and authentic and emphasizes the importance of showing up as your genuine self every day.
Andrew narrates an event at Comic-Con where he witnessed people hesitating due to fear, similar to how many individuals hesitate in their health and fitness journeys. He shares his own experience of facing fear by participating in a military fitness test at the event, even though he felt anxious and uncertain.
The episode delves into the distinction between failing and feeling like a failure. Andrew encourages listeners to view failure as a stepping stone to growth and emphasizes the importance of consistently committing to their goals and dreams.
He also discusses the impact of language on one's mindset, emphasizing the power of positive self-talk. Andrew encourages listeners to face their fears head-on, commit fully to their goals, and stop hesitating, as doing so leads to a brighter and more successful future.
The episode concludes with an exciting announcement about an upcoming live event Sept 30th focused on mindset and high-performance habits, designed for entrepreneurs and self-employed individuals who want to overcome fear and achieve their goals.
Listeners are encouraged to attend the live event or access the recorded content to gain valuable insights into conquering fear and embracing their true selves.
The Hormone Helper podcast Ep.55: How to communicate in your relationships for better health
In this episode, coach andrew brings on special guest Emily Gough. Emily is a human connection coach, writer, speaker and host/founder of the respected top 200 Room to Grow™ Podcast. Fueled by insatiable curiosity for the nuance and complexities of relationships and the human experience, she takes a holistic mind/body approach using the psychology and physiology of emotions to give you the guidance, real-life tools and perspective you need to take ownership of your life, revolutionize your relationship to yourself, and create thriving connections with others.
Emily and Andrew discuss how you can create personal meaning from pain, what setting a proper and realistic boundary look like, and Emily shares her three personal pillars needed for better communication in life.