Make Fit Simple

Let's talk pelvic floor health, because there's a lot more to this conversation than having babies and doing Kegels! Andrea welcomes back pelvic floor physical therapist Doc Lizzy for an eye-opening conversation about how pelvic floor health connects to hormones, strength training, and overall women's health at every stage of life. From motherhood to perimenopause and menopause, they explore the often-overlooked connections that can impact how women feel and move. It's a conversation that reminds women it's never too late to build strength, improve function, and feel more confident in their bodies.

Join Andrea's 6-Week Momentum Challenge!

Cut the perfection, but keep the progress! Andrea's Momentum Challenge runs November 9 through December 20 and is designed to help women stay strong, consistent, and confident through the busy holiday season without feeling overwhelmed. With flexible strength workouts, mobility and core training, simple recipes, weekly support, and $3,000 in prizes, it's all about making fitness fit YOUR life. Don't wait until January to start over!

Sign up here: https://www.deliciouslyfitnhealthy.com/challenge2026

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.

Make Fit Simple is sponsored by Cure Hydration: Electrolyte hydration mixes with no added sugar or artificial sweeteners. Listeners receive 20% off at https://www.curehydration.com/ using code SIMPLE.

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Produced by Light On Creative Productions

Eating healthy is important, but is it enough to get the results you want? In this episode, Andrea breaks down why someone can eat mostly whole, nutritious foods and still feel stuck with weight loss or muscle-building goals. She explores the difference between eating healthy and eating balanced, why both overeating and undereating can work against you, the importance of protein and macros, and how tracking your intake for a short period can reveal patterns you may not even realize are there. It’s a practical look at how to move beyond simply eating “clean” and start understanding what your body actually needs.

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.

Episode Resources

11. Reverse Dieting

41. The Diet Trap

104. 3 Signs You Need to Eat More Food and Reverse Diet

153. Metabolic Adaptation and How to Improve Your Metabolism

238. The Truth About Chronic Dieting and Hormones

239. The Power of Reverse Dieting with Kaley Cline

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Produced by Light On Creative Productions

Feeling overwhelmed, overstimulated, or like you’re constantly trying to keep up? In this episode, Andrea sits down with birth doula, birthing educator, and Happy Birthing AZ owner Rachelle Navarro to break down nervous system regulation and why it matters far beyond pregnancy and birth. They talk about recognizing when you’re stuck in fight or flight, simple tools to help you feel more grounded, the role of breathing, affirmations, support, and even changing your environment, plus how these same practices can support women through pregnancy, labor, postpartum, and the everyday stressful seasons of life.

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.

Episode resources:

Follow Rachelle in IG @rachelle_happybirthing.az

https://www.happybirthingaz.com/

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Produced by Light On Creative Productions

Andrea breaks down the truth about body recomposition and what it really takes to lose fat and build muscle at the same time. She explains why the scale doesn’t tell the whole story, the key roles protein, progressive overload, nutrition, and recovery play, and how to know whether a recomp, fat-loss phase, or muscle-building phase makes the most sense for you.

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.

Andrea’s Diastasis Recti Core Guide— She also promotes her own core guide at 40% off for Labor Day with code SIMPLE.

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Produced by Light On Creative Productions

AI is everywhere, and it’s getting harder to tell what’s real, especially in the health and fitness world. Andrea dives into the rise of fake AI fitness accounts, influencers and even “experts,” sharing the red flags to watch for before trusting health advice or buying a product online. She also breaks down the ways AI can actually be incredibly useful for nutrition, workouts, travel, meal planning and understanding health information, along with where it falls short and why human expertise, nuance and connection still matter.

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.

Andrea’s Metabolic Coaching: Andrea is promoting a limited September coaching specialthat includes discounted coaching, monthly Zoom calls and 12 weeks of workouts.

Episode Resources:

https://www.deliciouslyfitnhealthy.com/podcast-page-1

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Produced by Light On Creative Productions

Andrea breaks down the latest FDA news surrounding BPC-157 and explains what the recent recommendation really means without the hype. She shares why this peptide has been on her radar for years, her own personal experience using it for recovery, what current research is exploring, and why it's become such a popular topic in the fitness and wellness world. Whether you've heard people talking about BPC-157 or you're simply curious about the buzz, this episode offers a balanced, easy-to-understand overview of where things stand today.

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

Whether your goal is to build muscle, lose body fat, or simply get stronger, Andrea breaks down three of the biggest fitness myths that may be standing in the way of real progress. She explains why sweat, soreness, and "feeling the burn" aren't reliable measures of an effective workout, while sharing the science behind what truly drives lasting results and how small shifts in training and recovery can make a meaningful difference.

Make Fit Simple is sponsored by

https://www.deliciouslyfitnhealthy.com/Nutrition-coaching

and

KION Go to http://getkion.com/simple for 20% off.

Episode references:

https://www.instagram.com/reel/C2zrOi1r_1r/

Episode 263 on going "close to failure" at 16:32:

https://podcasts.apple.com/us/podcast/make-fit-simple/id1538307470?i=1000757237338

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Produced by Light On Creative Productions

In this episode, Andrea sits down with registered nutritionist, exercise scientist, and longevity expert Amelia Phillips, co-founder of Vitality360 and host of the HealthyHer podcast, to unpack what every woman should know about hormone health, functional testing, and aging well. Together, they explore which health markers are worth tracking, the difference between "normal" and "optimal" lab results, and the simple habits that have the greatest impact on longevity, empowering women to better understand their bodies and take a proactive approach to lifelong health.

Follow @_amelia_phillips

Listen to the Healthy Her podcast

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

Andrea tackles one of the biggest misconceptions in today's wellness world: the idea that cortisol is something to fear. She breaks down what cortisol actually does, why it's essential for a healthy body, and why the real goal isn't avoiding every cortisol spike but learning how to recover from stress. Along the way, she unpacks the myths surrounding high-intensity cardio and fasting, encouraging listeners to move beyond one-size-fits-all advice and make choices that support their own unique health journey.

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

Andrea sits down with bestselling author and health journalist Jodi Wilson to talk about overwhelm, burnout, anxiety, and the simple practice of creating “breathing space” in everyday life. Together, they explore how constant stimulation, phone use, and modern pressures are affecting women’s nervous systems, and why slowing down may be the missing piece so many women need. Jodi shares practical, realistic ways to calm the brain, reduce stress, and reconnect with yourself without adding another overwhelming to-do list.

Follow Jodi Wilson

Check out Jodi's book A Brain That Breathes

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

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 to help you get the restorative sleep your body truly needs.

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off.

Make Fit Simple is sponsored by Cozy Earth

CozyEarth.com You use the code fit FIT at checkout for 20% off

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Produced by Light On Creative Productions

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. If you’ve been struggling with fatigue, weight changes, hormone shifts, or feeling overwhelmed by conflicting fitness advice, this episode will help you focus on what actually matters.

Follow Dr. Alyssa Olenick @doclyssfitness

Make Fit Simple is sponsored by

KION Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

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 falling into rigid fitness rules, and what actually matters when it comes to strength training, recovery, hormones, and long-term health.

Follow Dr. Alyssa Olenick @doclyssfitness

Make Fit Simple is sponsored by

Cure www.curehydration.com/simple or find Cure on Amazon

KION Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

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 shift from a “prove it to me” mindset to “how can I make this work for me,” and why that simple change can transform your follow through and confidence.

Don't miss this Annual Sale for Andrea's Fitness App for 30% off + 14 days FREE

https://www.deliciouslyfitnhealthy.com/app

Make Fit Simple is sponsored by

Make Fit Simple is sponsored by Cozy Earth

CozyEarth.com You use the code fit FIT at checkout for 20% off

KION Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

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 real progress. This episode offers a relatable, empowering reminder that there is more than one way to reach your goals and that finding what works for you is what truly matters.

Don't miss this Annual Sale for Andrea's Fitness App for 30% off + 30 days FREE

https://www.deliciouslyfitnhealthy.com/app

Make Fit Simple is sponsored by

Cure www.curehydration.com/simple or find Cure on Amazon

KION Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

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 building strength more accessible no matter your age, experience, or available equipment. Andrea helps cut through outdated fitness myths and focus on what truly works so they can train smarter, stay consistent, and see real results.

Make Fit Simple Podcast is sponsored by KION. Go to http://getkion.com/simple for 20% off.

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Produced by Light On Creative Productions

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, relationships, and personal growth, and share practical ways to begin changing those patterns with more awareness, self-compassion, and clarity.

Links for Dr. Thias Gibson
Website https://university.personaldevelopmentschool.com/
Instagram @thepersonaldevelopmentschool
Youtube https://www.youtube.com/channel/UCHQ4lSaKRap5HyrpitrTOhQ/videos

Make Fit Simple Podcast is sponsored by KION. Go to http://getkion.com/simple for 20% off.

Make Fit Simple is sponsored by Cozy Earth

CozyEarth.com You use the code fit FIT at checkout for 20% off

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Produced by Light On Creative Productions

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 giving up. If you’ve ever felt stuck in the restart cycle or frustrated by not doing things perfectly, this episode will help you shift your thinking, build consistency, and finally see progress that lasts.

Make Fit Simple Podcast is sponsored by KION. Go to http://getkion.com/simple for 20% off.

Make Fit Simple Podcast is sponsored by Cure. Go to http://curehydration.com/SIMPLE

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Produced by Light On Creative Productions

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 energy and fewer crashes, including protein forward meals, easy prep shortcuts, and how to build a truly filling smoothie that counts as a meal, not a snack.

Follow Merideth Mann @thepeachiespoon

https://thepeachiespoon.com/

Book

The Blood Sugar Balance Cookbook: 100 Delicious Recipes That Let You Ditch the Crave, Crash, Fat-Storing Cycle and Heal Your Metabolismgeni.us

Supplement link

Productsthepeachiespoon.com

Sweet Potato Protein Bowlthepeachiespoon.com

Chocolate Raspberry Cheesecake Chia Puddingthepeachiespoon.com

https://thepeachiespoon.com/blogs/recipes/snickers-cheesecake-smoothie

Sweet Potato Pie Smoothiethepeachiespoon.com

Make Fit Simple is sponsored by Cozy Earth

CozyEarth.com You use the code fit FIT at checkout for 20% off

Make Fit Simple Podcast is sponsored by KION. Go to http://getkion.com/simple for 20% off.

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@MakeFitSimplePodcast
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Produced by Light On Creative Productions

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 drills to start improving mobility and control.

Follow Dr. Meghan on IG @dr.megsi.dpt

Make Fit Simple is sponsored by Cozy Earth

CozyEarth.com/makefitsimple use code SIMPLE40BOGO

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Training & Coaching
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Produced by Light On Creative Productions