Make Fit Simple

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 complexities of libido, practical solutions for hormonal imbalances, and the importance of lifestyle habits in managing symptoms. This insightful conversation is a must-listen for any woman navigating midlife changes, especially those looking for real, science-backed answers to common health concerns.

Make Fit Simple Podcast is sponsored by KION 

Try Andrea's favorite KION supplement Aminos and get 20% using code AndreaDFH click HERE

Dr. Rena Malik

YouTube https://www.youtube.com/c/RenaMalikMD

Podcast https://podcast.renamalikmd.com

IG http://www.instagram.com/RenaMalikMD

FB https://www.facebook.com/DrRenaMalik

Tikok https://tiktok.com/@renamalikmd

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Produced by Light On Creative Productions 

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 feature for the podcast—listeners can now submit voice questions for future episodes! Plus, she shares her go-to recommendations for getting the most out of supplements without wasting money. Tune in for a clear, science-backed guide to making smarter supplement choices!

Resources

https://pmc.ncbi.nlm.nih.gov/articles/PMC8521576/#:~:text=Certain%20improvements%20in%20body%20composition%2C%20strength%20and,compared%20to%20isonitrogenous%20higher%20quality%20protein%20sources.

http://getkion.com/simple

Just Ingredients Creatine uses code AndreaDFH

CozyEarth.com/makefitsimple use code SIMPLE40

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Produced by Light On Creative Productions 

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, the importance of building in "uncertainty time" to reduce stress, and how to create a schedule that actually works for busy women juggling multiple roles. With practical, easy-to-implement strategies, this conversation will help listeners feel more in control of their time—without feeling overwhelmed.

Resources

The Pink Bee Website 

Podcast 

Facebook 

Instagram 

LinkedIn 

https://megan-sumrell.myshopify.com/

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Produced by Light On Creative Productions 

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 shares her own sleep struggles and how these simple but powerful changes have helped her recover better, improve her energy, and support her hormones. Tune in for actionable tips to elevate your sleep and overall well-being!

Resources: 

https://www.blockbluelight.com/collections/sleep-enhancing-lighting

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@MakeFitSimplePodcast
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Training & Coaching
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Produced by Light On Creative Productions 

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 movement-based techniques, breathwork practices, and the importance of play and stillness in maintaining balance. Andrea and Michelle also explore how to teach kids emotional regulation and self-awareness, setting them up for lifelong resilience. Tune in for an insightful, relatable, and action-packed conversation on reclaiming calm in the chaos of modern life.

Resources: 

www.michellegrosser.com 

@itsmichellegrosser

Reset guide

Self Regulation Guide

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Produced by Light On Creative Productions 

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, and everyday habits that can support thyroid health. If you’ve ever felt fatigued, foggy, or just “off,” this episode will empower you with knowledge and practical steps to take control of your health.


Resources
www.drstoneaz.com
IG @drstoneaz
LetsGetChecked Labs - https://trylgc.com/drstone for 30% off
Link to free PDF copy of my book - https://drstone.mykajabi.com/hashimoto-s-you-got-this-free-download
Rupa Health  - https://www.rupahealth.com/

Wondering if Your Thyroid Could Be the Issue? Check out my informational post about the signs/symptoms, & info on what thyroid tests you should ask for. HERE


Get 20% of Kion products using the link http://getkion.com/simple

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Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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Training & Coaching
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Visit Andrea's Website
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Produced by Light On Creative Productions 

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 anyone dealing with similar struggles, offering a glimpse into her ongoing healing process and sharing the actionable steps she’s taking to regain balance. Plus, stay tuned for next week’s episode featuring a doctor’s expert insights into hormone health.



Make it Simple is sponsored by Cozy Earth
Visit http://cozyearth.com/makeitsimple to get 40% off using code SIMPLE40

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Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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NEW! Leave a question for Andrea HERE on SpeakPipe!

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@deliciouslyfitnhealthy
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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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 "just for men" or causing weight gain, and highlights its potential benefits for women, particularly during perimenopause and menopause. With practical tips on dosage and usage, she empowers listeners to consider whether creatine might be a helpful addition to their health routine.


Just Ingredients
https://justingredients.us/collections/supplements
Use code andreaDFH to get 10% off code


Studies & Resources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/ - study on creatine and women
https://pubmed.ncbi.nlm.nih.gov/10999421/

https://www.mdpi.com/2072-6643/13/3/877#B23-nutrients-13-00877

https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5679696/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3340488/

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@MakeFitSimplePodcast
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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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 adjusting when life gets in the way. She also highlights the significance of finding joy in the journey and being patient with progress, reminding listeners that sustainability is key to long-term success. Whether you're new to fitness or refining your routine, this episode offers encouragement and actionable steps to help you stay on track with your goals.


Make it Simple is sponsored by Goodr Sunglasses
Use code SIMPLE at check out for FREE SHIPPING
http://goodr.com/MAKEITSIMPLE



NEW YEAR SPECIAL!!! Join Andrea's App and get a deal for the new year:
https://www.deliciouslyfitnhealthy.com/newyear

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Produced by Light On Creative Productions 

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 are matched with minimally processed foods. With practical tips on grocery shopping, meal prep, and building balanced plates, Andrea offers a realistic, judgment-free approach to making small, sustainable changes for a healthier you.


Link to Study:
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7

https://www.nih.gov/news-events/news-releases/nih-study-finds-heavily-processed-foods-cause-overeating-weight-gain

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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions