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://pubmed.ncbi.nlm.nih.gov/34647997/-

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Produced by Light On Creative Productions

Andrea dives into a relatable topic: bloating. She shares quick, simple tips to prevent and reduce bloating, from hydration and gut-friendly foods to surprising strategies like abdominal massage, yoga, and mindful eating habits. Andrea also discusses the impact of gut health, hormones, and core strength on bloating, offering actionable advice for anyone dealing with this common issue. With her signature humor and practical approach, she equips listeners with tools to feel their best during the busy holiday season.


Resources:
Abdominal Massage https://www.med.umich.edu/1libr/MBCP/AbdominalSelfmassage.pdf

Just Ingredients
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Produced by Light On Creative Productions

Andrea dives into the vital role of strength training during perimenopause and beyond, breaking down how building muscle supports metabolic health, hormone regulation, and bone density. She explains why adding muscle is about more than aesthetics—it’s about improving quality of life and easing the transition into menopause. With practical tips, personal stories, and insights from research, Andrea empowers listeners to start or elevate their strength training journey, no matter their age. Plus, she shares her favorite supportive tools and products to make the process even easier. A must-listen for anyone wanting to feel strong and prepared for every stage of life!

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Produced by Light On Creative Productions

In this episode, Andrea dives deep into the often-overlooked signs of core health issues and how they impact the body, from ab gripping and rib flare to foot alignment and "booty clenching." She explains how these subtle imbalances can lead to back pain, pelvic floor dysfunction, and even difficulty building strength or losing fat. With practical tips, breathing techniques, and mobility exercises, Andrea guides listeners through steps to address these challenges and improve core stability.


Resources
Rib flare 1
Rib flare 2
Adductor rocks 
Butt clenching stretches



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Produced by Light On Creative Productions

Andrea dives into a common fitness concern in this episode: "Do I have to do squats to build muscle or see changes in my legs?" Drawing on her own journey with hip and knee issues, Andrea explores alternative exercises for building strong, toned legs without the need for traditional weighted squats. She provides practical, effective movements for those dealing with pain or mobility limitations and shares insightful tips for improving form and mobility. Packed with encouragement, Andrea ensures listeners that injuries or discomfort don’t mean the end of progress. Check below for videos and examples, and follow her on Instagram for even more guidance!


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Episode resources:
https://www.instagram.com/reel/C-7vZyRJpeK/?igsh=aTg2dnFiZmljYmp6
https://www.instagram.com/reel/C9hvLC4JDKo/?igsh=OTRkZHEyaXUyZnJs
https://www.instagram.com/p/C7EfwHax3dP/?igsh=MXV2NGhyNHVhZnRzZA==
https://www.instagram.com/p/C3sR2qjLJk-/?igsh=OTVhZGZnN2JlaG1w
https://www.instagram.com/p/C0mD0OaLC-s/?igsh=MWIzbnUxZWJqMW1rMA==
https://www.instagram.com/reel/CqvGV0Og9Dk/?igsh=aTE4bXlrbDZqdWtz

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Produced by Light On Creative Productions

Today Andrea is addressing the frustration of working out hard but not seeing results, offering practical insights to help listeners break through plateaus and achieve body composition goals. Building on last week’s discussion on consistency, she explores six key factors—ranging from NEAT activity and workout progression to hormones, sleep, rest, and diet—while sharing relatable anecdotes and actionable tips.


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Andrea discusses the often misunderstood topic of consistency, joined by her husband, Paul, for a candid conversation on their different approaches to maintaining it. They tackle the common misconception that consistency equals perfection and explain how true consistency is about showing up, making progress, and embracing small shifts rather than expecting flawless execution. Together, they share relatable stories, tips for tracking progress, and advice on building habits without relying on fleeting motivation. Andrea encourages listeners to let go of an all-or-nothing mentality, focus on growth over perfection, and find joy in the journey of self-improvement, however imperfect.


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Produced by Light On Creative Productions

Andrea dives into the timely topic of food shaming, especially as the holiday season approaches. She discusses how food shaming, whether directed at others or at ourselves, can impact mental and emotional well-being, particularly in family and social gatherings. Andrea shares personal experiences and offers practical tips to recognize, avoid, and respond to food-shaming behaviors with compassion and self-assurance. She reminds listeners that food choices are personal, and everyone deserves to enjoy the season without guilt. Tune in to learn how to maintain a healthy relationship with food and find confidence in your choices.


Make it Simple is sponsored by Cozy Earth
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Produced by Light On Creative Productions

Andrea welcomes Sneha Jain, a registered dietitian and certified diabetes care and education specialist, to discuss the critical connection between insulin resistance and conditions like PCOS, pre-diabetes, type 2 diabetes, and gestational diabetes. Sneha shares practical insights into recognizing early signs of insulin issues, the role of hormones, and debunks myths about carbs. Listeners will also learn about lifestyle changes, including balanced nutrition and the importance of exercise, that can improve insulin sensitivity. With a warm and empowering tone, Andrea and Sneha remind everyone that while managing these conditions can feel overwhelming, small, consistent efforts can lead to meaningful change.


Follow Sneha @the.vegetarian.dietitian


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Produced by Light On Creative Productions

Andrea delves into the complexities of anxiety in the second part of a two-part interview. She breaks down the nine types of anxiety, helping listeners identify how each might manifest in their lives, and offers tangible ways to improve them. Alongside guest Dr. Nicole Cain, they provide practical examples and strategies to manage anxiety, including a four-step "panic-proof plan" to help regain control during anxious moments. With actionable insights and a compassionate tone, Andrea empowers listeners to take the anxiety quiz and start implementing changes.

Follow Dr. Cain
Website: https://drnicolecain.com/ IG: @drnicolecain / Youtube: DrNicoleCainNDMA

Take the Anxiety Quiz

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Follow the Make it Simple Podcast
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Produced by Light On Creative Productions