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, and practical tips for improving gut health without overwhelming restrictions. Brittany's insights offer a refreshing perspective on how to approach gut health in a balanced, positive way, making it accessible and manageable for everyone.


Website: https://www.dietitianbrittany.net/
Instagram: @dietitianbrittany
Youtube: http://www.youtube.com/@dietitianbrittany

Free Gut Health Root Cause Quiz
https://form.jotform.com/242256469573062

Gut-health promoting foods PDF https://drive.google.com/file/d/1kjYGXSvPvvm_hfzjXQOSxVqcoO-eJbBJ/view


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25% off Andrea's Diastasis Recti Core Guide use code SIMPLE

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Produced by Light On Creative Productions

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 extensively to the MakeFitSimple app, shares practical tips on identifying and addressing these common issues, offering listeners actionable insights for improving their core stability and overall fitness.


@carolinepackarddpt | FB, TikTok & YouTube: Caroline Packard DPT | Website: https://www.connectpelvicfloorfitness.com/


Rib flare
Example 1
Example 2
Example 3

Ab gripping
Example 1
Example 2



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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 advice on creating a sustainable, enjoyable workout routine that prioritizes happiness and consistency. Happy 200 to all of YOU who made it possible!


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Produced by Light On Creative Productions

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 of the muscle-building process and encourages them to stay consistent with their workouts for long-term benefits. She also shares practical tips on hydration, nutrition, and core engagement to help minimize these effects.



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Produced by Light On Creative Productions

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 embracing the power of small, consistent actions. She provides practical examples and mindset shifts to help listeners stay on track with their goals, even when life gets in the way. Tune in to learn why doing less can actually lead to more.

Just ingredients click HERE
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Produced by Light On Creative Productions

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 favorite flavors from Just Ingredients' electrolyte range, making it easy to boost your intake. Stay hydrated with a boost of electrolytes!


Just ingredients click HERE
Get 10% off with code AndreaDFH

Resources
https://www.ncbi.nlm.nih.gov/books/NBK541123/#:~:text=of%20electrolyte%20imbalance.-,Sodium,the%20hormone%20aldosterone.%5B2%5D - electrolytes study

https://pubmed.ncbi.nlm.nih.gov/7854827/#:~:text=Electrolytes%20are%20essential%20to%20normal,and%20decrease%20muscle%20tension%20development.- muscle and electrolytes

https://justingredients.us/collections/electrolytes?gad_source=1&gclid=CjwKCAjw74e1BhBnEiwAbqOAjBtS15SvQHuuwflw06EHhCkh4i8BkB7OBZyEZi5m1wQt48LBdzVyDxoCH8IQAvD_BwE - JUST INGREDIENT ELECTROLYTES

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Produced by Light On Creative Productions

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 intertwine, explaining why some common core and hip exercises may not be working for you. Andrea and Betsy explore practical solutions for those struggling with complex body issues, emphasizing the importance of understanding and caring for the pelvic floor. This episode is a must-listen for anyone feeling stuck in their fitness journey and looking for deeper insights into their body’s mechanics. Tune in for actionable advice and a sprinkle of humor as Andrea and Betsy tackle these essential topics with expertise and relatability.


Follow Betsey
mamamadestrong.com
@mamamadestrong


Foot mobility and strength:
https://www.instagram.com/reel/Ciw8apHAqRt/?igsh=MTVwamhiNnN0YTRpNw==

https://www.instagram.com/reel/CkLEK9rgusx/?igsh=aDY0MzhlMWk2eGFt


Asymmetry videos:
https://www.instagram.com/reel/CxNZnvFr2k_/?igsh=MWNoa2dwcXZibmZ4dg==

https://www.instagram.com/reel/CY_WDuTgzxP/?igsh=MWc1dDEwaDc0Y3pjcg==



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Produced by Light On Creative Productions

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, she reminds us all to embrace the fleeting moments of motherhood, no matter how hectic they seem. Tune in for a dose of inspiration, and actionable tips to keep you moving and motivated!


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Produced by Light On Creative Productions

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 while enjoying your morning coffee, meditating, or taking a walk. Tune in to discover how just 15 minutes of morning sunlight can transform your day and your well-being.


Resources

https://pubmed.ncbi.nlm.nih.gov/19497676/ - low cortisol and fatigue

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3440859/ - morning light and leptin in sleep restricted people

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Produced by Light On Creative Productions

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 on adjusting workout routines to prevent overtraining and promote better hormone health. Tune in for valuable tips and a chance to win resistance bands in her exclusive giveaway!


Make it Simple is sponsored by Goodr Sunglasses
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Produced by Light On Creative Productions