In this fifth episode of the hormone series, Andrea dives into the often-overlooked topic of overtraining and its impact on hormones. She breaks down the signs and symptoms of overtraining, explaining how it can lead to hormone imbalances, particularly affecting cortisol, testosterone, and growth hormone levels. Andrea shares personal insights from her 11 years of nutrition coaching, emphasizing the importance of balancing exercise with proper rest and nutrition. She also offers practical advice...
Jul 03, 2024•30 min•Ep 193•Transcript available on Metacast Andrea dives into the world of protein powder supplements, addressing the overwhelming choices in health food stores and social media. She breaks down various types of protein powders—whey, casein, pea, hemp, soy, and chia—discussing their benefits and potential downsides to help listeners make informed decisions based on their individual needs. Andrea also offers practical advice on selecting high-quality brands and shares a fun summer giveaway exclusively for her podcast listeners. Tune in for...
Jun 26, 2024•26 min•Ep 192•Transcript available on Metacast Andrea dives into the debate between timed workouts and rep-based workouts. She is breaking down the pros and cons of each style, helping listeners decide which approach might be more effective for their goals. Andrea emphasizes that neither method is superior; it all depends on individual needs, goals, and preferences. Which style will be the best fit for you? Have a listen and find out! Make it Simple is sponsored by Goodr Sunglasses Use code SIMPLE at check out for FREE SHIPPING http://goodr....
Jun 19, 2024•22 min•Ep 191•Transcript available on Metacast Andrea explores the profound benefits of diaphragmatic breathing, also known as 360 breathing, which emphasizes the expansion of the ribs, belly, and back. This technique is not only pivotal for adult wellness, particularly in strengthening the core and alleviating back pain, but also offers numerous benefits for children. The episode features candid guest interviews with her daughters, who share their personal experiences and the positive impacts of these breathing practices on their daily live...
Jun 12, 2024•28 min•Ep 190•Transcript available on Metacast Andrea shares invaluable insights on how to maintain fitness goals while indulging in the joys of summer vacations. She is sharing practical strategies that balance health commitments with holiday pleasures, and offers easy-to-implement tips for exercising and eating well on the go. From creating an Instagram travel workout folder to packing strategic snacks, Andrea's advice is tailored for those looking to stay active and healthy without missing out on the relaxation and fun of travel. The...
Jun 05, 2024•37 min•Ep 189•Transcript available on Metacast Andrea giving you more about common fat loss misconceptions, aiming to clarify the nuances and complexities surrounding them. Through a blend of scientific evidence and personal anecdotes, Andrea breaks down why such blanket statements don't hold true across different scenarios. The discussion extends beyond fat loss, touching on broader topics like the quality of food ingredients, the impact of dietary choices on long-term health, and how individual differences influence nutritional needs....
May 29, 2024•33 min•Ep 188•Transcript available on Metacast Andrea is giving you all things metabolism, offering powerful strategies to enhance their metabolic rate through specific vitamins, minerals, and supplements. Andrea breaks down the role of B vitamins in metabolism and introduces other key nutrients like and explains how they assist in energy production and fat metabolism. The episode is peppered with practical tips and an approachable style that will encourage you to boost your metabolism effectively. Andrea's Favorite Magnesium Breakthrou...
May 22, 2024•21 min•Ep 187•Transcript available on Metacast Andrea welcomes Janette Yee, a perinatal athletic therapist dedicated to transforming the approach to perinatal healthcare. Janette discusses the intricacies and recovery strategies for women who have undergone C-sections. Her extensive experience and pioneering online programs offer groundbreaking insights and practical tips to help women regain confidence and strength post-surgery. Janette’s expertise sheds light on a topic often overlooked in women's health, aiming to empower listeners w...
May 15, 2024•1 hr 8 min•Ep 186•Transcript available on Metacast In this episode of the podcast, Andrea sits down with mindset coach Tessa Romero to explore the transformative power of shifting our perspective. Tessa, who specializes in mindset work for mothers, shares her journey and practical tips for overcoming negativity and embracing empowering beliefs. Together, they discuss the importance of reframing our "I am" statements to align with who we want to be, the pitfalls of justifying our actions with "but," and the value of journaling...
May 08, 2024•58 min•Ep 185•Transcript available on Metacast In today's episode of our hormone series, Andrea welcomes Dr. Erin Ellis to discuss the complexities of menstrual health and hormone balance. Dr. Ellis, a naturopathic doctor specializing in women's health, shares her insights on improving painful periods and mitigating PMS symptoms through hormone awareness. She emphasizes the body's natural ability to heal itself when given the proper tools and support. This episode not only educates on menstrual health but also provides practic...
May 01, 2024•42 min•Ep 184•Transcript available on Metacast Andrea is addressing a commonly asked questions about protein intake, addressing concerns about the optimal amount of protein per meal and its effects on kidney health. She unpacks the science behind protein absorption and usage, the limit to how much protein one can consume at a single meal, and the body's capacity to utilize protein beyond just muscle synthesis. Andrea aims to demystify protein myths and encourages listeners to consider their total daily protein intake rather than fixatin...
Apr 24, 2024•16 min•Ep 183•Transcript available on Metacast Andrea dives into the nuances of clean eating versus balanced eating, explaining how each approach impacts fitness goals like fat loss, muscle maintenance, or muscle growth. Andrea offers insight into why a sole focus on clean eating—emphasizing whole foods—may not always align with individuals’ nutritional needs for achieving specific health outcomes. GET ON THE WAITLIST FOR ANDREA'S NEW APP https://www.deliciouslyfitnhealthy.com/app-wait Make it Simple is sponsored by Cozy Earth Visit www...
Apr 17, 2024•21 min•Ep 182•Transcript available on Metacast Andrea is giving you a very special tip to significantly enhance full-body strength and efficiency in workouts and daily activities. She shares a personal anecdote to illustrate how correct breathing techniques can be a game-changer in building strength, particularly through engaging the deep core. Andrea offers insights into how these methods can lead to improved performance in exercises and better posture in everyday tasks, and assures you that incorporating these tips can lead to noticeable i...
Apr 10, 2024•33 min•Ep 181•Transcript available on Metacast Andrea is addressing the complex relationship you might have with food, identifying common red flags that might indicate a less-than-healthy perspective, may not even be aware of. With a compassionate and informative approach, she discusses how labeling foods as 'good' or 'bad,' obsessive food thoughts, and the cycle of restriction followed by overindulgence can negatively impact one's mental and physical health. Andrea shares her personal journey towards food freedom, i...
Apr 03, 2024•32 min•Ep 180•Transcript available on Metacast Andrea tackles the timely topic of eating healthily on a budget amidst rising inflation and financial pressures. She shares a comprehensive array of simple, practical tips inspired by a conversation with a client facing financial difficulties. Through personal anecdotes and research-backed advice, Andrea will empower you to navigate the challenges of eating well on a budget, encouraging small, manageable changes for lasting impact. Make it Simple is sponsored by Athletic Greens Visit drinkag1.co...
Mar 27, 2024•26 min•Ep 179•Transcript available on Metacast Andrea delves into the contentious topic of the scale and its impact on emotional and physical health. She discusses the scale's potential negative effects and then explores strategies for managing weight fluctuations without letting the scale dictate one's self-worth. Andrea's holistic approach encourages listeners to focus on overall health rather than numbers on a scale, offering practical tips for a balanced lifestyle and mental well-being. Don't miss Andrea's Fitnes...
Mar 20, 2024•20 min•Ep 178•Transcript available on Metacast Today Andrea dives into the universal experience of facing setbacks and how to navigate when plans fall through, both in significant life events and everyday hiccups. Andrea shares a personal story and introduces a fail-proof three-step focus to regain direction and positivity in any situation. . With actionable advice and examples from her life and those of her clients, Andrea's discussion is aimed at inspiring listeners to overcome obstacles with resilience. Don't miss Andrea's ...
Mar 13, 2024•24 min•Ep 177•Transcript available on Metacast In this empowering episode Andrea delves into the remarkable journey of Ren Shelley, a DFH coach and elite personal trainer, who shares her inspiring story of overcoming childhood struggles with weight to achieve a monumental 100-pound weight loss. This episode is not just about weight loss; it's about Ren’s transformative journey towards self-love, understanding nutrition beyond diet myths, and embracing the power of consistency and resilience. Through her story, listeners will discover th...
Mar 06, 2024•52 min•Ep 176•Transcript available on Metacast Andrea continues her enlightening series on hormones, focusing on the critical yet often misunderstood role of testosterone in both men and women. Diving deep into the nuances of testosterone, including the implications of both high and low levels, Andrea explores how testosterone affects various aspects of health such as libido, muscle mass, bone density, and mood. With a keen emphasis on natural remedies, Andrea shares valuable tips on how to manage testosterone levels through diet, exercise, ...
Feb 28, 2024•25 min•Ep 175•Transcript available on Metacast Today Andrea demystifies the often confusing distinction between aerobic and anaerobic exercises. Building on the curiosity sparked by a previous episode, she dives deep into explaining the core differences, benefits, and examples of each exercise type, ensuring listeners understand how to identify which zone they're in during their workouts. The episode doesn't just stop at exercise; it also incorporates the crucial role of protein in muscle recovery, highlighting the quality and vari...
Feb 21, 2024•21 min•Ep 174•Transcript available on Metacast In today's thirst quenching episode, Andrea emphasizes the critical role of hydration in enhancing flexibility, mobility, reducing joint pain, and supporting fat loss and muscle strength. She is throwing down research-backed insights, and highlights the extensive benefits of increasing water intake. Andrea shares tips for easily incorporating more water into daily life, motivating listeners to prioritize hydration for improved health and wellness. Get ready to soak it all in! Don't mis...
Feb 14, 2024•19 min•Ep 173•Transcript available on Metacast This episode serves as a comprehensive guide for anyone looking to enhance their fitness journey through informed choices, debunking common myths, and embracing a love for the process rather than fixating solely on aesthetic outcomes. With a focus on demystifying the jargon and simplifying the approach to fitness, Andrea addresses common misconceptions around building muscle and adjusting body composition through diet and exercise. She emphasizes the importance of understanding what truly contri...
Feb 07, 2024•25 min•Ep 172•Transcript available on Metacast Andrea delves into the common and often misunderstood sensation experienced during exercise: the muscle burn. She provides a detailed explanation of what this burning sensation actually signifies and dispels some prevalent myths surrounding it. The episode focuses on the scientific aspects of muscle burn, its benefits, and clarifies what it does not indicate in terms of fitness progress. Listeners can expect a balanced combination of scientific information and practical advice, tailored especial...
Jan 31, 2024•20 min•Ep 171•Transcript available on Metacast In this touching and inspiring episode Andrea invites Katrina Devereaux, to share her unique journey through health, fitness, and the challenges of raising a child with special needs. Katrina’s story is a testament to the power of adaptability, perseverance, and finding unique solutions to life's challenges. Andrea and Katrina delve into the importance of overcoming personal limitations, the significance of choices over abilities, and a reminder that fitness and health are not one-size-fits...
Jan 24, 2024•31 min•Ep 170•Transcript available on Metacast Andrea welcomes Doctor of Physical Therapy and Pregnancy Postpartum Trainer, Dr. Lashonda Jones, to discuss the key solution to help you achieve a stronger core, leading to better overall health and vitality. Together they discuss unlikely foes and encourage you to reclaim your core strength with uncommon strategies and shares her goal of helping moms achieve better overall well-being despite the compelling central conflict of postpartum struggles. GET ON THE WAITLIST FOR ANDREA'S NEW APP h...
Jan 17, 2024•42 min•Ep 169•Transcript available on Metacast Welcome back to the hormone series! In this episode Andrea is focusing on understanding high cortisol levels. Cortisol, commonly known as the stress hormone, plays a crucial role in various bodily functions beyond just the stress response. Andrea explains the production and regulation of cortisol through the HPA axis and its impact on sleep, blood sugar regulation, inflammation, digestion, and more. Andrea encourages listeners to take control of their cortisol levels by adopting these natural st...
Jan 10, 2024•32 min•Ep 168•Transcript available on Metacast In this episode, Andrea dives into the common pitfalls people encounter when setting New Year's resolutions. Reflecting on the unique energy that the new year brings, she discusses the importance of goals and the two significant mistakes that hinder success. Andrea will guide you on the importance of balancing structure and flexibility in achieving New Year's resolutions and life goals. Stay inspired and adaptable on your journey to success! GET ON THE WAITLIST FOR ANDREA'S NEW AP...
Jan 03, 2024•24 min•Ep 167•Transcript available on Metacast Andrea is digging in to the often-confusing information presented on food packaging. She emphasizes the importance of not fearing food but instead becoming knowledgeable about it. The episode covers the basics of nutrition labels, decoding confusing front-of-package wording, and understanding the individualized nature of nutritional needs based on factors like goals, activity level, and personal health markers. Andrea encourages listeners to approach food choices with knowledge, empowering them ...
Dec 27, 2023•34 min•Ep 166•Transcript available on Metacast Muscle activation is crucial for enhancing strength, muscle growth, and overall functional gains. Today Andrea focuses particularly on the challenge many face when activating the glutes during exercises like squats. Through practical tips and insights, she guides listeners in improving their mind-body connection to ensure effective muscle activation, emphasizing the importance of patience in this transformative process. Tune in to discover how mastering muscle activation can lead to transformati...
Dec 20, 2023•27 min•Ep 165•Transcript available on Metacast Are you tired of giving the same old fitness gifts? Prepare to be gifted with ideas by this unexpected surprise episode where Andrea invites her partner-in-crime, Paul Allen to share ideas in holidays gifts for the fitness enthusiast in your life. Both Andrea and Paul share unique and practical gifts that will leave your shopping woes behind. This is the husband/wife duo episode you didn't know you needed! Leave it to Andrea and Paul to lean into a wide variety in value and deals, and of co...
Dec 13, 2023•37 min•Ep 164•Transcript available on Metacast 
