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 listeners to join her in a month-long challenge. This episode is both encouraging and informative, offering a realistic shift to support mental and physical wellness.

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Research Articles 

https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2019.00626/full

https://pubmed.ncbi.nlm.nih.gov/31692489/

https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0079688&utm_source=chatgpt.com

https://pmc.ncbi.nlm.nih.gov/articles/PMC5073830/

https://www.nature.com/articles/s41746-021-00466-9#:~:text=A%20previous%20study%20that%20concurrently%20measured%20sle

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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 offers a thoughtful and realistic perspective on when—and why—late-night eating might actually support your goals.

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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 actionable tools to help listeners feel strong, supported, and confident as they age.

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Creatine Episode 220 click HERE

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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 how to choose the right physical therapy program. You will walk away with practical tips to manage injury, stay optimistic during rehab, and ease back into your favorite workouts. If you want to stay strong at any age and keep lifting for life, this is a must-listen follow up.

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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 prevention. This is part one of a two-part episode, so get ready to feel empowered and come back next week to learn exactly what to do when injury does happen.

Follow Dr. Susie Spirlock on all socials: @dr.susie.squats
Her Website HERE
The PEACE & LOVE acronym HERE
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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 mindset shifts. Together, they dive into what it really looks like to trust the process, why food freedom matters, and how lifting and fueling properly can change your life, at any age.

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Produced by Light On Creative Productions

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 finally feel free from food obsession. If you have ever felt stuck, frustrated, or confused by a lack of progress despite eating less, this episode is for you.

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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 productivity tips and redefining “normal,” and gives practical tools to help you harness ADHD as a strength, not a setback.

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Use code SIMPLE at check out for FREE SHIPPING
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Brooke Schnittman's book for adults with ADHD: "Activate Your ADHD Potential" https://www.coachingwithbrooke.com/activatebook

ADHD Coaching (All Ages) and ADHD Coach Training
CoachingwithBrooke.com

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Produced by Light On Creative Productions

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, it just needs the right support.

Go to Getkion.com/simple for 20% OFF

Use code: LOVE & Get 35% OFF my Diastasis Recti Core Guide HERE
Check our my FREE Core Series HERE

Sources:

Adductor openers
https://www.instagram.com/reel/DIw_w_2TWQt/?igsh=MTIzbmQ0bGt1M3RpNA%3D%3D

Back stretches
https://www.instagram.com/p/C5GVr5ILPtg/?igsh=MW42b21xODNsMG04dA%3D%3D&img_index=1

Rib flare
https://www.instagram.com/reel/Cq_JV92AUm7/?igsh=MW9ibjEyeTZwdGE0
https://www.instagram.com/reel/CyeG7k6Pjmx/?igsh=MWx1NDlvamw5Zm54dw%3D%3D

Weak adductors and glutes
https://www.instagram.com/p/DJZO8r7RBO_/?igsh=d3EwNTlsczNramxu&img_index=1

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Produced by Light On Creative Productions

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 stuck in perfectionism, self-doubt, or just need that extra nudge to start something new, this conversation is a must-listen. Plus, Andrea shares a special Mother's Day Cozy Earth discount you won’t want to miss.

CozyEarth.com/makefitsimple use code SIMPLE40

Follow Dr. Margie Warrell on Facebook, Instagram, LinkedIn and YouTube
New book THE COURAGE GAP, releasing January 28th
Visit her website margiewarrell.com

Follow the Make Fit Simple Podcast
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Training & Coaching
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Produced by Light On Creative Productions