Dr. Anna Cabeca, DO, OBGYN, FACOG, is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She has special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. With her methods, you, too, can breeze through menopause into your “second spring”, feeling the best you ever have. Andrea and Dr. Anna discuss all things hormones, perimenopause, weight plateaus, and sex. This episo...
Mar 16, 2022•46 min•Ep 73•Transcript available on Metacast The cycle of nutrition, fitness and body image have been programmed in us since we were young. Andrea breaks down each topic individually and the process behind unwinding patterns and negative cycles that affect each other and our relationships with ourselves. Make it Simple is sponsored by Vuori Clothing Visit www.vuoriclothing.com/simple to get 20% off Follow Andrea on Instagram @deliciouslyfitnhealthy @dfh.training.pics Training & Coaching https://www.deliciouslyfitnhealthy.com/links Visi...
Mar 09, 2022•38 min•Ep 72•Transcript available on Metacast The symptoms of a hernia, diastasis recti, and having a weak core can all be similar. Andrea is going to break down each one and how to recognize the difference before having kids or after. She also gives tips and free guides on how to improve these symptoms. With simple exercises or simply avoiding certain exercises you can heal from these injuries. Resources Diastasis Guide: https://www.deliciouslyfitnhealthy.com/drcourse Free breathing series: https://www.deliciouslyfitnhealthy.com/tva-breath...
Mar 02, 2022•39 min•Ep 71•Transcript available on Metacast Self sabotage can be subtle but have major consequences when it comes to reaching our goals. Most of the time we may not be aware of the behaviors that are holding us back. Andrea talks through some ideas on how to recognize how we may be sabotaging our own progress and some ways we can change the behaviors and thought patterns. Make it Simple is sponsored by Vuori Clothing Visit www.vuoriclothing.com/simple to get 20% off Follow Andrea on Instagram @deliciouslyfitnhealthy @dfh.training.pics Tra...
Feb 23, 2022•37 min•Ep 70•Transcript available on Metacast Andrea gives four simple but powerful tips on how to improve your mental health. These suggestions can help with your morning routine, improve your priorities when dealing with thoughts of perfection or overachieving, and tips when you are feeling overwhelmed. Make it Simple is sponsored by Visit www.thehydrojug.com to get 10% off using code SIMPLE10 Follow Andrea on Instagram @deliciouslyfitnhealthy @dfh.training.pics Training & Coaching https://www.deliciouslyfitnhealthy.com/links Visit An...
Feb 16, 2022•24 min•Ep 69•Transcript available on Metacast Knee pain is common but the cause it is often hard to determine. Andrea gives tips on how to identify where knee pain is coming from, and how to work towards exercising pain free which helps with longevity, muscle, metabolism, and much more. She also breaks down what we can be aware of when facing it, and what can be done to improve it. Follow Andrea on Instagram @deliciouslyfitnhealthy @dfh.training.pics Training & Coaching https://www.deliciouslyfitnhealthy.com/links Visit Andrea's We...
Feb 09, 2022•34 min•Ep 68•Transcript available on Metacast Devon Kuntzman, founder of Transforming Toddlerhood, chats with Andrea about dispelling the myth that toddlerhood is terrible, and how as a parent you can empower yourself with parenting skills to create connection, confidence, and joy in the early years. She has a BA in Psychology and Child Development, is a ICF- certified coach, certified Gentle Sleep Coach, and host of the annual Raising Toddler Conference. Devon and Andrea tackle difficult questions that many parents have when met with the c...
Feb 03, 2022•1 hr 10 min•Ep 67•Transcript available on Metacast Micronutrients are a big part of our overall health and wellness. Andrea breaks down three important vitamins and nutrients that can increase your metabolism and help your body burn fat. Andrea provides examples from research studies for each micronutrient and breaks down how it can help improve your health and how you reach your fitness goals. Studies on Vitamin D: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313629/ https://www.jneuropsychiatry.org/peer-review/depression-and-vitamin-d-deficie...
Jan 26, 2022•23 min•Ep 66•Transcript available on Metacast Andrea explains the an important key that’s commonly over looked or not seen as important to your reaching goals. She breaks down why it matters and answers some common questions and discrepancies about it. Whether your goal is fat loss your building muscle you want to make sure you are taking this overlooked keys seriously Podcast Shout Out The Pink Lemonade Stand Click HERE to listen to Andrea's episode Follow Andrea on Instagram @deliciouslyfitnhealthy @dfh.training.pics Training & C...
Jan 19, 2022•31 min•Ep 65•Transcript available on Metacast Have you ever found yourself saying, "I just don't have time"? Andrea proposes a question to ask yourself and reflect on if you truly don't have enough time to do the things you want to do or have you not made them a priority. By reframing this one thought we can learn to make certain shifts in our goals and give ourselves the mental break from feeling like we are letting ourselves down. In this episode you can learn how to make this shift in your own life regarding time mana...
Jan 12, 2022•33 min•Ep 64•Transcript available on Metacast It's 2022! New Year's resolutions are in full effect and people are making goals to start fresh. Andrea proposes some questions about your goals and where your cycle of health might be. No matter what your goal is Andrea will give you some ideas to honor a plan that will be the right fit for you. Start the year off by honoring yourself and setting up a plan that will become a lifestyle. Make it Simple is sponsored by Cozy Earth Visit www.cozyearth.com to get 40% off using code SIMPLE40...
Jan 05, 2022•30 min•Ep 63•Transcript available on Metacast Food addiction, overeating, binging, and other eating disorders can be overwhelming. Whatever the severity, Andrea talks about it all. Andrea shares her own personal stories about her food addiction story and gives suggestions on how to know if it's something you're struggling with through your own patterns. You'll also hear some suggestions on how to start down a path to a healthy relationship with food. Resources https://www.webmd.com/mental-health/eating-disorders/binge-eating-...
Dec 29, 2021•38 min•Ep 62•Transcript available on Metacast While bloating and gas are common after you've had a baby, it is not normal long term. Andrea explains the reasons why this can happen and breaks down the causes related to diastasis recti as well as other postpartum symptoms. She provides tips on how to assess this in your own body and walks you through some tips on how to improve this common side effect. Digestive enzymes & Probiotic: Thorn Digestive Enzyme https://amzn.to/2Lk1Jk4 Nutrilite Digestive Enyme https://amwy.me/MuCQMuNjW MR...
Dec 22, 2021•33 min•Ep 61•Transcript available on Metacast Mental health is an important topic to discuss openly. If you are experiencing signs and symptoms of depression and anxiety you are not alone. There are, of course, professional routes to take with your mental health when needed. Andrea discusses the different ways that we can combat anxiety and simple things we can do on a daily basis to help relieve those symptoms. Resources https://www.healthline.com/nutrition/magnesium-types https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5646235/ https://www.n...
Dec 15, 2021•28 min•Ep 60•Transcript available on Metacast When it comes to nutrition and fitness, Andrea believes in balance. Eating whole foods is ideal for a healthy lifestyle but it isn't always easy to make it happen when life gets busy. Andrea presents a mindset between whole foods and processed food and also shares some ideas on how to balance a busy schedule and eating healthy. Make it Simple is sponsored by ACTA Visit www.actawear.com to get 10% off using code MAKEITSIMPLE10 https://actawear.com/discount/MAKEITSIMPLE Visit Andrea's We...
Dec 08, 2021•28 min•Ep 59•Transcript available on Metacast Are you setting unrealistic goals when it comes to health and fitness? This can lead to a cycle of not meeting those goals which leads to guilt, shame and feeling like a failure. Andrea motivates by explaining how to "Make it Simple" in different areas of our lives and set ourselves up for success. Make it Simple is sponsored by Visit www.thehydrojug.com to get 10% off using code SIMPLE10 Visit Andrea's Website www.deliciouslyfitnhealthy.com Produced by Light On Creative, LLC Don&...
Dec 01, 2021•24 min•Ep 58•Transcript available on Metacast During the holidays we are often navigating the balance between indulging in our holiday favorites as well as our personal health journeys. Andrea brings an important topic to light that has become culturally acceptable but can often cause harm to the people around us. This involves commenting on another persons food, plate, or diet. Andrea provides tips on how to respond to others and encourages inward reflection of our own actions. Take the time to tune in to this needed and relevant episode a...
Nov 24, 2021•25 min•Ep 57•Transcript available on Metacast The holiday season is upon us and that often comes with lots of delicious foods and traditions. Are you in the habit of putting health and fitness off entirely until the new year? Andrea explains some simple tips and routines for a mindset during the holidays that can keep you on track without sacrificing the meals you love. Make it Simple is sponsored by ACTA Visit www.actawear.com to get 10% off using code MAKEITSIMPLE10 https://actawear.com/discount/MAKEITSIMPLE Visit Andrea's Website ww...
Nov 17, 2021•25 min•Ep 56•Transcript available on Metacast Andrea shares the most 6 common negative thoughts that people struggle with. We may not even realize that these thoughts are creeping into our minds. Believe it or not our thoughts effect our health and all aspect of our life. Andrea shares the science behind why this is the case and some tips on how to combat the thought patterns that we may never knew were there. For more episodes on attitude and mindset please see previous episodes below. Episode 1 The All or Nothing Mentality and How to Fix ...
Nov 10, 2021•26 min•Ep 55•Transcript available on Metacast What the heck happens to your core after you have a baby? There is a lot of misinformation out there and it can be hard to ask the tough or awkward questions when it comes to our bodies. Andrea is clears up common myths about the core muscles and share some facts that can give you the knowledge and power to learn how to heal your body. How to check for Diastasis Recti https://www.instagram.com/tv/B3ph2Dcjjjw/?utm_medium=copy_link Pelvic floor info https://www.instagram.com/tv/B5--ZpWjjnm/?utm_me...
Nov 03, 2021•35 min•Ep 54•Transcript available on Metacast Andrea welcomes Dr. Meredith Broderick, a neurologist specializing in sleep medicine and behavioral sleep medicine. There are many myths and misconceptions around sleep disorders and conventional medicine is quick to prescribe medications. Meredith's mission is to debunk the myths and offer virtual bedside sleep medicine that feels like a warm embrace. Andrea and Dr. Broderick dive into topics of sleep anxiety, insomnia, sleep apnea, and much more. Don't sleep on this informative and e...
Oct 27, 2021•43 min•Ep 53•Transcript available on Metacast Get your notebooks out! Andrea is sharing her thoughts on three things that can effect your food intake. Having an awareness around what is causing weight gain or weight loss can help you navigate your health and fitness journey. This episode teaches you how to make conscious choices. Is it habit, hunger, or hormones? Follow Andrea's tips and take some notes on your food intake this week. Knowledge is power. For references on calories and dieting please see previous episodes below. Episode ...
Oct 20, 2021•25 min•Ep 52•Transcript available on Metacast Andrea teams up with Esther Blum to discuss the important topic of gut health and hormones. Esther is an Integrative Dietitian and High Performance Coach. She is the bestselling author of 4 books: Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. Esther has appeared on Dr. Oz, the Today Show, A Healthy You with Carol Alt, the ISAAC show, ABC-TV, FOX- 5’s Good Day NY, and Fox News Live. Andrea and Esther cover all of the topics ...
Oct 13, 2021•47 min•Ep 51•Transcript available on Metacast One of Andrea's favorite topic is macros. Andrea shares some of the most common questions she gets when it comes to macros. She answers the top three questions asked by her clients and explains the answers as well as shares how to set up your own macros. To understand more about macros please see previous episodes listed below. Episode 21 Calorie Counting vs Tracking Macros Episode 28 Macro Tracking Do’s & Don’ts Make it Simple is sponsored by ACTA Visit www.actawear.com to get 10% off ...
Oct 06, 2021•34 min•Ep 50•Transcript available on Metacast Today’s topic "Strength Training Routines", was selected by YOU. Andrea discusses building a routine when it comes to your strength training. There are different methods for all levels of expertise from beginners to professional athletes. Each method is explained in detail so you can decide which one is best for you. Andrea also discusses how to create variety, super setting, cardio, and how to fit more into your routine. Methods: Stabilization Endurance/Strength Endurance Less weight ...
Sep 29, 2021•34 min•Ep 49•Transcript available on Metacast “Love Handles,” “Bat Wings,” and “Bra Bulge,” are all click bait phrases to get your attention for new diet or fitness programs. Andrea breaks the myth behind spot training and shares 4 misconceptions when it comes to losing fat. Get ready to have your mind and fat blown. Make it Simple is sponsored by Visit www.thehydrojug.com to get 10% off using code SIMPLE10 Visit Andrea's Website www.deliciouslyfitnhealthy.com Produced by Light On Creative, LLC Don't miss Andrea's Fitness App...
Sep 22, 2021•26 min•Ep 48•Transcript available on Metacast Life will often throw us curve balls. You might get an injury, or have a baby, or some unforeseen circumstance comes into your life and throws you off track. Andrea shares her own story and gives three tips on how to change your mindset when these events occur. Visit Andrea's Website www.deliciouslyfitnhealthy.com Produced by Light On Creative, LLC Don't miss Andrea's Fitness App Make Fit Simple App TRY IT TODAY! FREE 30 day Trial if you click the link below https://www.deliciousl...
Sep 15, 2021•23 min•Ep 47•Transcript available on Metacast Whether you think you can or you can’t, you’re right. This mini episode packs a punch. Andrea shares one tip that can be guaranteed to aid in your success no matter what the goal. Take the first step in showing up for yourself today. Visit Andrea's Website www.deliciouslyfitnhealthy.com Produced by Light On Creative, LLC Don't miss Andrea's Fitness App Make Fit Simple App TRY IT TODAY! FREE 30 day Trial if you click the link below https://www.deliciouslyfitnhealthy.com/app-sales-p...
Sep 08, 2021•12 min•Ep 46•Transcript available on Metacast The most 3 common goals in fitness are to lose fat, gain muscle, or maintain a healthy lifestyle. Once you’ve identified your goal you build a fitness plan to reach your goals. The question is are your goals inline with achieving your goals? Andrea breaks down what some of the common mistakes are when aligning your workout plans with the goals and the difference between endurance & cardio vs weights and strength training. For more information listen to episode #13 "Cardio vs Weight for ...
Sep 01, 2021•29 min•Ep 45•Transcript available on Metacast The most common question Andrea receives is "How can I stay motivated to work out?" Andrea reveals her secret by defining the difference between motivation vs determination. In this episode Andrea explains 8 tips for maintaining consistency with a workout routine and how to set yourself up for success. Make it Simple is sponsored by Visit www.thehydrojug.com to get 10% off using code SIMPLE10 Visit Andrea's Website www.deliciouslyfitnhealthy.com Produced by Light On Creative, LLC ...
Aug 25, 2021•34 min•Ep 44•Transcript available on Metacast 
