Make Fit Simple

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 amino acids, how they work in the body, and why they are vital for maintaining muscle, especially as we age. Whether you're aiming to get toned or simply improve overall health, this episode breaks down everything you need to know about how to use protein and aminos effectively.


Follow Angelo Keely
@angelokeely
@kion

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

Resources:
https://pubmed.ncbi.nlm.nih.gov/15356032/
https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2263409

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Produced by Light On Creative Productions 

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. With practical tips for staying healthy and energized, this episode is a must-listen for anyone looking to maintain their fitness goals through cold and flu season.

Click for links to studies & Andrea's vitamin suggestions

Just Ingredients use code: AndreaDFH for 10% off

Vitamin D3 & K2

Elderberry Lemonade

Lemon Ginger Probiotic Complex

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Produced by Light On Creative Productions 

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 everyone makes mistakes, but it’s how we handle them that truly matters.


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
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@deliciouslyfitnhealthy
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Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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 practical steps to rewire limiting beliefs and offer tools to overcome self-sabotaging behaviors. If you’ve ever felt like you’re standing in your own way, this episode is a must-listen for empowering change and building lasting success.

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

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@MakeFitSimplePodcast
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Training & Coaching
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Produced by Light On Creative Productions 

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 more.  Andrea & Ashurina discuss openly how you are not alone in your experiences. This is an interview you don't want to miss.

Follow Dr. Ream
https://www.instagram.com/psychedmommy/
https://www.psychedmommy.com/


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

Produced by Light On Creative Productions 

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


Make it Simple is sponsored by Goodwipes


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

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Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
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Training & Coaching
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www.deliciouslyfitnhealthy.com

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



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
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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 

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!


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

Join my newsletter!  https://www.deliciouslyfitnhealthy.com/emls

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!

Follow Andrea on Instagram
@deliciouslyfitnhealthy
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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 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.



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

Join my newsletter!  https://www.deliciouslyfitnhealthy.com/emls

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!

Follow Andrea on Instagram
@deliciouslyfitnhealthy
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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 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
Get 10% off with code AndreaDFH

Join my newsletter!  https://www.deliciouslyfitnhealthy.com/emls

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!

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

Produced by Light On Creative Productions