Make Fit Simple
Andrea Allen, a mother of four, personal trainer, and nutrition coach, hosts this podcast dedicated to simplifying health and fitness for everyday women. She aims to cut through conflicting information and create a welcoming, realistic space for like-minded women. The podcast covers topics related to women's health and fitness, offering practical advice and empowerment.
Episodes
268. The Deep Sleep Fix That Changed Everything
Andrea breaks down the science of deep sleep, why it matters for energy, muscle recovery, hormone balance, and overall health, and shares the surprisingly simple change that dramatically improved her own sleep quality. Whether you're navigating perimenopause, struggling with interrupted sleep, or waking up exhausted despite getting enough hours in bed, this episode offers practical strategies
267. What You Need to Know About Fasting, Age & Hormones: Part 2 with Dr. Alyssa Olenick
Andrea welcomes back metabolism scientist and women’s health educator Liz for part two of this conversation on fasting, hormones, metabolism, perimenopause, and why women’s health is far more nuanced than the internet makes it seem. They break down the truth about intermittent fasting, stress, muscle, nutrition, aging, and how to support your body without falling into fear based wellness advice. I
266. What You Need to Know About Cycle Syncing: Part 1 with Dr. Alyssa Olenick
Andrea sits down with exercise physiologist and women’s health researcher Dr. Alyssa Oleynick to break down the truth about cycle syncing, women’s hormones, and fitness myths that are all over social media right now. In this first part of a two-part conversation, they unpack why women’s health is far more individualized than the internet makes it seem, how to better listen to your body without fal
265. How Your Initial Thoughts Shape Your Results More Than You Think
Andrea shares a personal realization sparked by reviewing her own program data, uncovering how the mindset you bring into something can shape your results before you even begin. She breaks down the difference between short term and long term thinking, why people often unknowingly self sabotage, and how this pattern shows up in fitness, relationships, and everyday life. Andrea walks through how to
264. The Moment I Realized I Was a Complete Hypocrite as a Trainer
Andrea opens up about a moment that stopped her in her tracks when she realized she was going against her own advice in her fitness journey, sharing a personal story about chronic hip issues and the frustration of repeated setbacks. Through a candid conversation with her physical therapist, she explores how adapting workouts to fit your body, rather than forcing what works for others, can unlock r
263. The Biggest Strength Training Updates in Years: New ACSM Guidelines
Andrea breaks down the latest update from the American College of Sports Medicine, unpacking what the newest research actually says about strength training, muscle growth, and how to make fitness more effective and realistic for everyday life. She walks through the biggest changes, from rep ranges and training frequency to recovery and volume, and explains how these updated guidelines make buildin
262. In Case You Missed It: How to Stop Self-Sabotage with Dr. Thais Gibson
Andrea revisits one of her most impactful conversations in this re-released episode on self-sabotage with Tais Gibson, counselor, bestselling author, co-founder of The Personal Development School, and a leading expert in attachment theory and subconscious reprogramming. Together, they unpack why self-sabotage happens, how limiting beliefs and subconscious patterns can quietly shape behavior, relat
261. The Good, Better, Best Method: A Simple Way to Stay Consistent with Your Fitness
Andrea shares her “secret weapon” for staying consistent with fitness year round and makes a compelling case that perfectionism, not laziness, is what truly derails progress. Drawing on research and years of coaching experience, she breaks down the all or nothing mindset and introduces her simple but powerful “good, better, best” framework to help listeners make the next best choice instead of giv
260. Meal Prep and Mastering Blood Sugar Swings with Meredith Mann Founder of The Peachie Spoon
Andrea sits down with Merideth Mann, certified holistic nutrition coach and founder of The Peachie Spoon, for a real life conversation about making meal prep doable and meals more balanced without adding more stress or time. Merideth shares her personal journey with hypoglycemia and insulin resistance, the signs that helped her connect the dots, and simple, practical strategies to support steadier
259. The Connection Between Hip Rotation and Knee and Back Pain with Dr. Meghan Sak-Ocbina
Andrea sits down with Dr. Meghan Sak-Ocbina, PT, DPT, ATC, CSCS to break down a missing piece in a lot of training plans: internal and external hip rotation. Together, they connect the dots between hip rotation and common issues like knee pain, low back pain, squat shifts, and that “something feels off” feeling in running and everyday movement, then walk through simple self checks and practical dr
258. The Real Reasons Your Metabolism Feels Stuck
Andrea reframes the idea of a “broken metabolism” and walks through the deeper drivers that truly influence how the body functions. She shares why metabolism is about far more than calories and workouts, pulling back the curtain on the roles of nutrition, hormones, the nervous system, training, and even breathing and core stability. Andrea also digs in to how stress, underfueling, and overtraining
257. The Real Reason Your New Year Motivation Disappears
Andrea closes out the year with an encouraging, grounded conversation about why New Year’s resolutions so often fall apart and what actually works instead. She walks through the science and psychology behind motivation, capacity, stress, and the nervous system, and explains why small, repeatable habits build real momentum while big January overhauls usually backfire. With relatable stories and pra
256. The Holiday Reset: Three Simple Tips to Stay Sane This December
Andrea knows chaos of December and walks you through three simple ways to stay grounded during the busiest month of the year. She breaks down a nervous system reset, shares smart snack upgrades to keep energy steady, and introduces a mindset filter that helps cut through overwhelm and refocus on what actually matters. It is a short and encouraging episode that gives practical tools to move through
255. Everyone Talks About Protein but No One Tells You This About Carbs
Andrea breaks down why carbs deserve just as much attention as protein when it comes to muscle, metabolism, hormones, and long term results. She explains five clear reasons carbs actually support muscle growth, recovery, and thyroid health, and why avoiding them can backfire. Andrea also walks through simple carb timing strategies, how to pair carbs and protein for better workouts, and easy post w
254. The Biggest Mistake People Make During the Holidays When It Comes to Health and Fitness
Andrea shares the number one mistake people make with health and fitness during the holidays and explains how it quietly sabotages progress every year. Tune in to hear about actual data from her clients on how to avoid this mistake. She offers easy, practical tips to help listeners stay consistent without perfection and reminds everyone that momentum, not massive overhauls, creates real change.Ma
253. 5 New Insights I Learned From the Women’s Health Summit
Andrea shares five powerful takeaways from a recent women’s health summit that deepened her passion for hormones, gut health, nutrition, and strength training. She talks about how midlife hormone shifts can affect hunger, mood, digestion, and metabolism, and why understanding these changes can help women feel less frustrated and more empowered. Throughout the conversation she encourages listeners
252. Protein vs Aminos vs Creatine: What You Really Need to Know with Angelo Keely
Andrea sits down with Angelo Keely, co-founder and CEO of Kion, for a clear, down-to-earth talk on supplements, protein, essential amino acids, and creatine. She guides listeners through what actually matters for building muscle, supporting fat loss, and feeling strong at any age, while Angelo breaks complex ideas into simple takeaways like how much protein most people really need, when EAAs beat
251. How to Make Your Health and Fitness Goals Effortless
Andrea shares powerful insights from the book Effortless by Greg McKeown, guiding listeners through practical steps to overcome burnout and simplify their fitness journey. With relatable stories, actionable strategies, and encouragement to start small, she helps break down the overwhelm and shows how making things easier can actually move you closer to your health and fitness goals without the con
250. Is This Overlooked Hormone Wrecking Your Energy, Mood and Muscle Tone?
Andrea dives into the often-overlooked hormone DHEA and explains how it affects energy, mood, muscle, and overall hormone balance. She breaks down what DHEA is, why it matters, and what can cause it to be too high or too low. Listeners will learn how to recognize symptoms of imbalance, when to consider testing, and the pros and cons of supplementing versus supporting DHEA levels naturally. With he
249. Six Sneaky Things Keeping You From Improving Your Core Part 2
Andrea dives deeper into the world of core and pelvic floor health, breaking down six commonly overlooked reasons your core might not be improving, no matter your age or stage of life. Whether you're postpartum, in perimenopause, or just looking to move through your day with more strength and stability, this part-two episode explores how movement patterns, breathing, mobility, and integration
248. Are GLP-1s a Catalyst or a Crutch?
Andrea dives into a topic she’s been closely following for a long time: GLP-1 medications like Ozempic, Wegovy, and Mounjaro. As a personal trainer and nutrition coach, she breaks down what GLP-1s are, how they work, their benefits and side effects, and most importantly, whether they serve as a catalyst or a crutch in someone’s health journey. Drawing from real-life scenarios, client experiences,
247. How a Busy Mom Transformed Her Fitness and Mindset with Jacklyn McLaughlin
Andrea welcomes guest Jacklyn McLaughlin to share her inspiring two-year journey of transforming her health, confidence, and mindset through hands-on coaching. Jacklyn opens up about the struggles she faced after having children, feeling stuck and defeated despite her efforts, and how personalized coaching helped her shift her nutrition, push her limits in strength training, and rediscover her con
246. Help! Why Am I Waking Up at 3 AM? Cortisol, Perimenopause, and How to Snooze Again
Andrea discusses all-too-common 3:00 AM wake-up call and offers practical, compassionate advice for anyone struggling with disrupted sleep due to stress, cortisol imbalances, perimenopause, or postpartum life. She shares mindset tips and actionable strategies to help listeners feel more in control, more energized, and more like themselves again. With her signature warmth and encouragement, Andrea
245. A Quick Pause for a Bigger Purpose
Andrea opens up about her ongoing hormone journey and shares a personal update on how she’s adjusting her own stress levels in real time. After reflecting on a recent episode about perimenopause and stress, she makes the decision to scale back podcast episodes to every other week so she can focus on completing a hormone course she’s been loving — and eventually bring even more insight to her audie
244. The 20-Minute Rule That’s Changing My Mornings (And My Brain)
Andrea shares a simple but powerful habit she’s been practicing to enhance her energy during the day and focus in the mornings. She opens up about the personal benefits she’s already experienced, from clearer focus to improved workouts, and even data from her Oura ring confirming reduced stress. Andrea backs her story with research on how early phone use triggers stress and grogginess, and invites
243. Should I Eat After 7 PM? Let's Break It Down
Andrea tackles a long-standing myth about eating after 7 PM and why it’s not as straightforward as many think. Drawing from her experience coaching thousands of women, she breaks down the pros and cons of eating later in the evening, from post-workout recovery to emotional eating and metabolism. With a focus on individual needs, daily routines, and the importance of listening to your body, Andrea
242. For My 35+ Ladies - Why Are My Workouts No Longer Working?
Andrea discusses why tried and true workout and nutrition routines may suddenly stop working, especially for women in perimenopause and beyond. She explains how hormonal changes like declining estrogen impact muscle, metabolism, and insulin sensitivity, and offers clear strategies to adapt. From progressive overload and protein intake to helpful supplements and stress management, Andrea shares act
241. Part 2 How to Avoid and Manage Pain While Strength Training with Dr. Susie Spirlock
In this part two episode, Andrea and Dr. Susie Spirlock (aka Dr. Susie Squats) tackle what to do when you actually are injured. Building on last week’s discussion about pain during strength training, this conversation dives into how to approach recovery with confidence. Andrea and Dr. Susie break down the "peace and love" method for healing, why MRIs are not always the gold standard, and
240. Part 1 How to Avoid and Manage Pain While Strength Training with Dr. Susie Spirlock
Andrea welcomes Dr. Susie Spirlock, also known as Dr. Susie Squats, for a myth-busting deep dive into strength training and pain. Together Andrea and Dr. Susie explore how to navigate discomfort during workouts, including how to tell if pain means stop or just adjust. They introduce the traffic light method, debunk common fears, and discuss the real connection between pain, form, and injury preven
239. The Power of Reverse Dieting with Kaley Cline
Andrea sits down with former client Kaley Cline to share the powerful transformation that comes from approaching health with the right strategy, mindset, and support. Kaley, a personal trainer and mom of three, walks listeners through her experience of going from under-eating and overworking her body to rebuilding her strength through reverse dieting, functional core training, and thoughtful minds
238. The Truth About Chronic Dieting and Hormones
Andrea tackles the hidden effects of chronic dieting and explains why living in a constant calorie deficit might be sabotaging your goals rather than helping. With her signature warmth and clarity, she breaks down the hormonal chaos that can result from under eating, especially for women in their 30s, 40s, and 50s, and shares practical guidance on how to reverse diet, support your metabolism, and
237. Mastering ADHD with Brooke Schnittman
Andrea gets into the often misunderstood world of ADHD with special guest Brooke Schnittman, a certified ADHD and executive function coach. Together, they explore the real challenges and unique strengths that come with ADHD—especially for women and moms, and share strategies to support both kids and adults navigating daily life, health, and fitness. From emotional regulation and habit building to
236. Six Sneaky Things Keeping You from Improving Your Core
Andrea gives six reasons your core work might not be giving you the results you want, no matter how hard you're trying. Whether you're postpartum, decades past having kids, or just frustrated with feeling stuck, this episode breaks down why deep core connection goes far beyond crunches. Andrea offers actionable insights, strategies, and a heartfelt reminder that your core isn’t broken, i
235. Building the Courage Muscle with Dr. Margie Warrell
Andrea welcomes Dr. Margie Warrell—global leadership expert, bestselling author, and host of the Live Brave podcast—to talk all about building courage and bridging the gap between fear and action. From scaling Kilimanjaro to coaching in Fortune 500 boardrooms, Margie shares practical wisdom on moving past fear, embracing discomfort, and taking bold steps toward your goals. Whether you're stuc
234. The Cellulite Episode: Science, Myths, and Why You’re Not Alone
Andrea breaks down everything you need to know about cellulite in her signature, no-shame, real-talk style. She shares surprising science, debunks the biggest myths, and walks listeners through what actually works (and what probably doesn’t) when it comes to reducing the appearance of cellulite. Andrea also opens up about her own experiences and encourages women to ditch the shame, embrace what’s
233. The C Section Shelf and What to Do About It with Janette Yee
Andrea welcomes back Janette Yee, a renowned perinatal athletic therapist and passionate advocate for C-section recovery, in honor of Cesarean Awareness Month. Together, they dive deep into what the C-section shelf really is, why it happens, and the often-overlooked psychological impact of cesarean birth. With Janette’s expertise and heartfelt insight, this conversation offers validation, hope, an
232. The Number One Factor I See for Success with Fitness Goals From 12 Years of Coaching
Andrea is giving it to you straight today! She is sharing the one factor she’s seen over and over again that determines whether they will actually reach their goals: mindset. Drawing on 20 years of experience coaching thousands of women in fitness and nutrition, Andrea unpacks how the “all or nothing” mentality, victim mindset, and self-defeating labels can quietly sabotage progress. With real exa
231. Improve Your Sleep with Dr. Peter Martone
Andrea discusses one of the most overlooked pillars of wellness: sleep. Joined by Dr. Peter Martone, a biomechanics expert and chiropractor, they explore how your sleep position affects everything from hormone balance and digestion to chronic pain and emotional health. Dr. Martine explains the science behind spinal alignment during sleep and introduces his “way better sleep” method that goes beyon
230. Managing Chronic Pain with Dr. Tawny Kross
Andrea sits down with Dr. Tawny Kross, a chronic pain specialist and founder of Ready Set Rewire, to explore the complex nature of chronic pain. Dr. Kross shares her expertise on postpartum pain, injury-related pain, and how the nervous system plays a crucial role in pain perception and recovery. She discusses how mindset, breath work, and even subconscious emotional patterns can impact chronic pa
228. The Abundance Mindset with Cathy Heller
Andrea sits down with transformational coach and bestselling author Cathy Heller, to explore how mindset shifts can unlock abundance and fulfillment in life. Cathy shares why abundance isn’t about success or material things, but about aligning with your true self and recognizing your worth. They discuss why many women feel stuck, how to overcome limiting beliefs, and how to step into confidence an
227. The Effect of Perimenopause on Hormones, Sexual Health, and Bladder Health with Dr. Rena Malik
In this episode, Andrea welcomes Dr. Rena Malik, a leading urologist and expert in sexual medicine, to discuss the impact of hormone shifts during perimenopause and menopause. With over 400 million views on her educational YouTube content, Dr. Malik breaks down the effects of estrogen and testosterone on sexual health, bladder function, and overall well-being. She and Andrea dive into the complexi
226. Best Supplements for Building Muscle or Losing Fat
In this episode, Andrea dives into the often-confusing world of supplements, answering a question from a listener about the best options for building muscle. She breaks down the differences between collagen, whey protein, and branched-chain amino acids (BCAAs), explaining which supplements truly support muscle growth and which play more of a supporting role. Andrea also introduces an exciting new
225. Time Management for Real Life: How to Plan Your Week Without Overwhelm with Megan Sumrall
In this episode, Andrea welcomes Megan Sumrall, time management expert to discuss the connection between productivity, time management, and health. Megan breaks down why traditional time management advice often falls short for women and shares her game-changing approach to planning with flexibility, efficiency, and self-care in mind. They discuss the power of weekly planning over daily task lists,
224. 3 Tips to Improving Your Circadian Rhythm to Improve Your Sleep
We are back with a fresh new name! Introducing, Make Fit Simple! Same content with a fresh take aligning with Andrea's fitness app. Today she is diving into the importance of circadian rhythm and shares three game-changing habits that have transformed her sleep quality, morning sunlight exposure, a solid bedtime routine without screens, and avoiding caffeine in the afternoon. Andrea candidly
223. How to Improve Stress, Anxiety, and Burnout by Regulating Your Nervous System with Michelle Grosser
Andrea dives into the realities of burnout, anxiety, and overwhelm with guest Michelle Grosser, a nervous system expert, attorney, pastor, and host of The Calm Mom podcast. Michelle breaks down the difference between a regulated and dysregulated nervous system, offering practical, science-backed strategies to reduce stress, avoid burnout, and feel more present in daily life. She shares powerful mo
222. Talking Fatigue, Brain Fog & More on Thyroid with Dr. Carolyn Stone
Andrea sits down with Dr. Carolyn Stone, a naturopathic doctor specializing in thyroid health, to unpack everything you need to know about thyroid imbalances. From understanding the vital role the thyroid plays in your overall health to spotting the signs of a potential issue, Dr. Stone provides actionable insights and expert advice. She dives into holistic approaches, testing, medication options,
221. My Personal Story Through Hormone Imbalance
Andrea shares her deeply personal journey of struggling with hormone imbalances, including issues with cortisol, thyroid, and overall energy, in this heartfelt episode. With raw honesty, she opens up about the challenges she faced in 2024, from navigating extreme fatigue and brain fog to learning how to listen to her body and find the right support. Andrea provides hope and encouragement for anyon
220. Understanding Creatine for Women and If You Should Take It
Andrea dives into the world of creatine, breaking down the science, benefits, and misconceptions surrounding this powerhouse supplement. She discusses how creatine supports muscle growth, recovery, and cognitive function, making it valuable for both fitness enthusiasts and those simply aiming to stay strong and energized as they age. Andrea also addresses common myths, such as creatine being "
219. My Best Tips for Maintaining a Consistent Workout Routine
In this episode, Andrea kicks off the new year by sharing practical and motivating tips to help listeners maintain a consistent workout routine. Building on a previous episode about the true meaning of consistency, she breaks down the importance of realistic goals, having a clear plan, and avoiding comparisons with others. Andrea emphasizes the value of making small, incremental improvements and a
218. Could This One Thing Be Causing Overeating or Weight Gain?
In this episode of MakeFitSimple, Andrea kicks off the new year with an eye-opening discussion about ultra-processed foods and their surprising impact on overeating and weight gain. Inspired by a groundbreaking study from the National Institutes of Health, Andrea dives into the science of how these foods influence hunger hormones, appetite, and eating behaviors, even when calories and nutrients ar
217. Quick Tips for Preventing and Reducing Bloating
Andrea dives into a relatable topic: bloating. She shares quick, simple tips to prevent and reduce bloating, from hydration and gut-friendly foods to surprising strategies like abdominal massage, yoga, and mindful eating habits. Andrea also discusses the impact of gut health, hormones, and core strength on bloating, offering actionable advice for anyone dealing with this common issue. With her sig
216. My Best Tip for Helping Improve Perimenopause
Andrea dives into the vital role of strength training during perimenopause and beyond, breaking down how building muscle supports metabolic health, hormone regulation, and bone density. She explains why adding muscle is about more than aesthetics—it’s about improving quality of life and easing the transition into menopause. With practical tips, personal stories, and insights from research, Andrea
215. Overlooked Signs and Symptoms Hindering Your Core Progress
In this episode, Andrea dives deep into the often-overlooked signs of core health issues and how they impact the body, from ab gripping and rib flare to foot alignment and "booty clenching." She explains how these subtle imbalances can lead to back pain, pelvic floor dysfunction, and even difficulty building strength or losing fat. With practical tips, breathing techniques, and mobility
214. Do I Have to Do Squats to Add Muscle or See Changes in My Legs?
Andrea dives into a common fitness concern in this episode: "Do I have to do squats to build muscle or see changes in my legs?" Drawing on her own journey with hip and knee issues, Andrea explores alternative exercises for building strong, toned legs without the need for traditional weighted squats. She provides practical, effective movements for those dealing with pain or mobility limit
213. Exercising Hard, But No Results? Here's Are Some Tips
Today Andrea is addressing the frustration of working out hard but not seeing results, offering practical insights to help listeners break through plateaus and achieve body composition goals. Building on last week’s discussion on consistency, she explores six key factors—ranging from NEAT activity and workout progression to hormones, sleep, rest, and diet—while sharing relatable anecdotes and acti
212. What Consistency Actually Means
Andrea discusses the often misunderstood topic of consistency, joined by her husband, Paul, for a candid conversation on their different approaches to maintaining it. They tackle the common misconception that consistency equals perfection and explain how true consistency is about showing up, making progress, and embracing small shifts rather than expecting flawless execution. Together, they share
211. PSA: Food Shaming Statements and How to Handle Them
Andrea dives into the timely topic of food shaming, especially as the holiday season approaches. She discusses how food shaming, whether directed at others or at ourselves, can impact mental and emotional well-being, particularly in family and social gatherings. Andrea shares personal experiences and offers practical tips to recognize, avoid, and respond to food-shaming behaviors with compassion a
210. PCOS, Insulin Resistance, Managing Blood Sugars, and More with Sneha Jain
Andrea welcomes Sneha Jain, a registered dietitian and certified diabetes care and education specialist, to discuss the critical connection between insulin resistance and conditions like PCOS, pre-diabetes, type 2 diabetes, and gestational diabetes. Sneha shares practical insights into recognizing early signs of insulin issues, the role of hormones, and debunks myths about carbs. Listeners will al
209. Part 2: The 9 Types of Anxiety and How to Improve Them with Dr. Nicole Cain
Andrea delves into the complexities of anxiety in the second part of a two-part interview. She breaks down the nine types of anxiety, helping listeners identify how each might manifest in their lives, and offers tangible ways to improve them. Alongside guest Dr. Nicole Cain, they provide practical examples and strategies to manage anxiety, including a four-step "panic-proof plan" to help
208. Part 1: The 9 Types of Anxiety and How to Improve Them with Dr. Nicole Cain
Andrea dives deep into anxiety and panic in this two-part episode with Dr. Nicole Cain, a pioneer in integrative mental health. In part one, they explore the roots of anxiety, how it manifests in different ways, and how to approach healing beyond just managing symptoms. Dr. Cain shares her expertise on the nine types of anxiety and explains why anxiety isn't simply a chemical imbalance. Andre
207. A Big Factor For Building Muscle and Losing Fat with Angelo Keely
In this episode, Andrea dives deep into one of the most crucial components of building muscle and overall health—protein, and its relationship with amino acids. Joined by special guest Angelo Keely, the co-founder and CEO of Kion, Andrea explores why protein is key not only for muscle growth but also for metabolism, fat loss, and longevity. Angelo shares insights on the science behind protein and
206. 8 Supplements to Boost Your Immune System
In this episode, Andrea dives into how to keep your immune system strong during the fall and winter months when sickness tends to strike. She shares simple habits and effective supplements to help boost immunity, drawing from research to back her recommendations. From vitamin D3 and K2 to elderberry and zinc, Andrea explains how these supplements work to prevent illness and support overall health.
205. Tips For Navigating Mistakes and Setbacks
Andrea reflects on a recent podcast mishap, using it as a springboard to discuss how mistakes and setbacks are a normal part of life, especially when it comes to fitness and nutrition goals. She shares three practical tips on how to manage these moments with grace, from avoiding negative self-talk to learning to laugh at yourself. Andrea reminds listeners that perfection isn’t the goal and that ev
204. How to Stop Self Sabotage With Dr. Thais Gibson
In this episode, Andrea sits down with Dr. Thais Gibson, a counselor, bestselling author, and co-founder of the Personal Development School, to dive into the topic of self-sabotage. With nearly a decade of experience and expertise in subconscious reprogramming, Thais breaks down why we often find ourselves stuck in patterns that prevent growth, despite our best intentions. Together, they explore p
203. Overcoming Burnout and Mom Guilt With Dr. Aushrina Ream
Andrea is resharing one of her most-listened to episodes with guest Dr. Ashurina Ream, a licensed clinical psychologist, who is the owner of "Psyched Mommy", which offers online mental health resources for mothers. Dr. Ream and Andrea sit down for a conversation about the reality of the struggles of motherhood and navigating guilt, shame, burn out, identity crisis, depression, and much
202. Enhance Your Gut Health Without Strict Elimination Diets with Brittany Carpenter
In this episode, Andrea sits down with Brittany Carpenter, a functional medicine dietitian and gut health expert, to explore the importance of gut health and its connection to overall well-being. Brittany shares her unique approach to gut health, focusing on what to add to your diet rather than what to eliminate. They discuss the impact of stress on digestion, the importance of variety in the diet
201. How Rib Flare and Ab Gripping Are Causing You Problems With Caroline Packard
In this episode of the MakeFitSimple podcast, Andrea welcomes back Dr. Caroline Packard, a women's pelvic floor physical therapist with a deep passion for helping women overcome pelvic floor dysfunction. They dive into the complexities of rib flare and ab gripping, exploring how these issues affect breathing, pelvic floor health, and overall movement. Caroline, who also contributed extensivel
200. My #1 Tip For Staying Consistent With Exercise
Make It Simple is celebrating the 200th episode!! On this milestone Andrea dives into her number one tip for staying consistent with an exercise routine: finding joy in movement. Today she encourages listeners to discover their "soulmate workout"—the exercise that genuinely makes them happy—and then blend it with what their body needs to achieve fitness goals. Andrea shares practical adv
199. Feeling Puffier After a Work Out? Here’s Why!
In this episode, Andrea tackles a common concern many have after starting a strength training routine: feeling bigger or puffier after lifting weights. She breaks down the science behind this sensation, explaining how factors like water retention, increased blood flow, and muscle inflammation contribute to these feelings. Andrea will reassure you that this puffiness is a temporary and normal part
198. Can I Do Less and Still Get Big Results?
In this episode, Andrea tackles the common struggle of feeling overwhelmed by lofty goals and the pressure to achieve perfection. She emphasizes that you can still achieve meaningful results by doing less, as long as you maintain consistency over time. Drawing from her own experiences and those of her clients, Andrea breaks down the importance of letting go of the all-or-nothing mentality and embr
197. Understanding Electrolytes and Why You Need Them
Andrea is discussing all things electrolytes! From muscle contractions to hydration and brain function, and why in the heck you need them! She covers it all. With practical tips on how to incorporate electrolytes through foods like watermelon and spinach, and handy supplements for those on-the-go moments, Andrea ensures you are well-equipped to stay balanced and healthy. Plus, she shares her favor
196. Feet, Hips, and Pelvic Floor: The Hidden Connections with Betsy Johnson
Andrea dives into an enlightening conversation with Betsy Johnson from Mama Made Strong, a seasoned physical therapist with 20 years of experience and a mom of triplets. Betsy shares her journey from traditional orthopedic clinics to specializing in the often overlooked connection between orthopedic issues and the pelvic floor. She sheds light on the surprising ways our feet, hips, and posture int
195. 8 Tips for Managing a Workout Routine as a Busy Mom
Andrea dives into the heartwarming and challenging topic of fitting in workouts with small kids at home. As a mom who’s been there, Andrea shares her personal journey and top eight tips for making a workout routine work amidst the chaos. From setting tiny, achievable goals to getting creative with time and making workouts fun for the little ones, Andrea’s advice is practical and encouraging. Plus,
194. One Crazy Simple Tip to Improving Sleep, Mood, and More!
Andrea enthusiastically shares a simple yet powerful tip to boost your health and improve your sleep: morning sunlight! She breaks down the science behind why getting sunlight within the first hour of waking up can set your circadian rhythm, boost your mood, and increase productivity. Andrea's practical advice makes it easy to incorporate this habit into your daily routine, whether it's
193. Hormone Series Topic 5: How Overtraining Affects Our Hormones
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 t
192. Exploring the Benefits and Drawbacks of Various Proteins Supplements
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 hig
191. Timed vs. Rep-Based Workouts: Which is Right for You?
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
190. Why I Teach My Kids Breathing Techniques for Stress, Anger, and More (And How to Do It!)
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
189. My Best Tips For Health and Fitness While on Vacation
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 t
188. 5 Fat Loss Misconceptions That Could Be Hindering You
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
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10 at a Time
