Make Fit Simple

Andrea breaks down the science of deep sleep, why it matters for energy, muscle recovery, hormone balance, and overall health, and shares the surprisingly simple change that dramatically improved her own sleep quality. Whether you're navigating perimenopause, struggling with interrupted sleep, or waking up exhausted despite getting enough hours in bed, this episode offers practical strategies to help you get the restorative sleep your body truly needs. Make Fit Simple is sponsored by ...

Transcribed - Published: 3 June 2026

Andrea welcomes back metabolism scientist and women’s health educator Liz for part two of this conversation on fasting, hormones, metabolism, perimenopause, and why women’s health is far more nuanced than the internet makes it seem. They break down the truth about intermittent fasting, stress, muscle, nutrition, aging, and how to support your body without falling into fear based wellness advice. If you’ve been struggling with fatigue, weight changes, hormone shifts, or feeling overwhelmed by ...

Transcribed - Published: 20 May 2026

Andrea sits down with exercise physiologist and women’s health researcher Dr. Alyssa Oleynick to break down the truth about cycle syncing, women’s hormones, and fitness myths that are all over social media right now. In this first part of a two-part conversation, they unpack why women’s health is far more individualized than the internet makes it seem, how to better listen to your body without falling into rigid fitness rules, and what actually matters when it comes to strength training, reco...

Transcribed - Published: 6 May 2026

Andrea shares a personal realization sparked by reviewing her own program data, uncovering how the mindset you bring into something can shape your results before you even begin. She breaks down the difference between short term and long term thinking, why people often unknowingly self sabotage, and how this pattern shows up in fitness, relationships, and everyday life. Andrea walks through how to shift from a “prove it to me” mindset to “how can I make this work for me,” and why that simple c...

Transcribed - Published: 20 April 2026

Andrea opens up about a moment that stopped her in her tracks when she realized she was going against her own advice in her fitness journey, sharing a personal story about chronic hip issues and the frustration of repeated setbacks. Through a candid conversation with her physical therapist, she explores how adapting workouts to fit your body, rather than forcing what works for others, can unlock real progress. This episode offers a relatable, empowering reminder that there is more than one wa...

Transcribed - Published: 13 April 2026

Andrea breaks down the latest update from the American College of Sports Medicine, unpacking what the newest research actually says about strength training, muscle growth, and how to make fitness more effective and realistic for everyday life. She walks through the biggest changes, from rep ranges and training frequency to recovery and volume, and explains how these updated guidelines make building strength more accessible no matter your age, experience, or available equipment. Andrea helps c...

Transcribed - Published: 25 March 2026

Andrea revisits one of her most impactful conversations in this re-released episode on self-sabotage with Tais Gibson, counselor, bestselling author, co-founder of The Personal Development School, and a leading expert in attachment theory and subconscious reprogramming. Together, they unpack why self-sabotage happens, how limiting beliefs and subconscious patterns can quietly shape behavior, relationships, and personal growth, and share practical ways to begin changing those patterns with mor...

Transcribed - Published: 11 March 2026

Andrea shares her “secret weapon” for staying consistent with fitness year round and makes a compelling case that perfectionism, not laziness, is what truly derails progress. Drawing on research and years of coaching experience, she breaks down the all or nothing mindset and introduces her simple but powerful “good, better, best” framework to help listeners make the next best choice instead of giving up. If you’ve ever felt stuck in the restart cycle or frustrated by not doing things perfectl...

Transcribed - Published: 4 March 2026

Andrea sits down with Merideth Mann, certified holistic nutrition coach and founder of The Peachie Spoon, for a real life conversation about making meal prep doable and meals more balanced without adding more stress or time. Merideth shares her personal journey with hypoglycemia and insulin resistance, the signs that helped her connect the dots, and simple, practical strategies to support steadier energy and fewer crashes, including protein forward meals, easy prep shortcuts, and how to build...

Transcribed - Published: 18 February 2026

Andrea sits down with Dr. Meghan Sak-Ocbina, PT, DPT, ATC, CSCS to break down a missing piece in a lot of training plans: internal and external hip rotation. Together, they connect the dots between hip rotation and common issues like knee pain, low back pain, squat shifts, and that “something feels off” feeling in running and everyday movement, then walk through simple self checks and practical drills to start improving mobility and control. Follow Dr. Meghan on IG @dr.megsi.dpt Make Fit ...

Transcribed - Published: 4 February 2026

Andrea reframes the idea of a “broken metabolism” and walks through the deeper drivers that truly influence how the body functions. She shares why metabolism is about far more than calories and workouts, pulling back the curtain on the roles of nutrition, hormones, the nervous system, training, and even breathing and core stability. Andrea also digs in to how stress, underfueling, and overtraining can quietly work against progress, and how a more holistic, supportive approach can help the bod...

Transcribed - Published: 28 January 2026

Andrea closes out the year with an encouraging, grounded conversation about why New Year’s resolutions so often fall apart and what actually works instead. She walks through the science and psychology behind motivation, capacity, stress, and the nervous system, and explains why small, repeatable habits build real momentum while big January overhauls usually backfire. With relatable stories and practical mindset shifts, this episode reframes goal setting for 2026 around consistency, self trust...

Transcribed - Published: 31 December 2025

Andrea knows chaos of December and walks you through three simple ways to stay grounded during the busiest month of the year. She breaks down a nervous system reset, shares smart snack upgrades to keep energy steady, and introduces a mindset filter that helps cut through overwhelm and refocus on what actually matters. It is a short and encouraging episode that gives practical tools to move through the season feeling capable and calm. Make Fit Simple Podcast is sponsored by KION. Go to Getki...

Transcribed - Published: 17 December 2025

Andrea breaks down why carbs deserve just as much attention as protein when it comes to muscle, metabolism, hormones, and long term results. She explains five clear reasons carbs actually support muscle growth, recovery, and thyroid health, and why avoiding them can backfire. Andrea also walks through simple carb timing strategies, how to pair carbs and protein for better workouts, and easy post workout carb ideas listeners can use right away. Andrea's Core Guide is ON SALE for 40% off for ...

Transcribed - Published: 3 December 2025

Andrea shares the number one mistake people make with health and fitness during the holidays and explains how it quietly sabotages progress every year. Tune in to hear about actual data from her clients on how to avoid this mistake. She offers easy, practical tips to help listeners stay consistent without perfection and reminds everyone that momentum, not massive overhauls, creates real change. Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40 ...

Transcribed - Published: 18 November 2025

Andrea shares five powerful takeaways from a recent women’s health summit that deepened her passion for hormones, gut health, nutrition, and strength training. She talks about how midlife hormone shifts can affect hunger, mood, digestion, and metabolism, and why understanding these changes can help women feel less frustrated and more empowered. Throughout the conversation she encourages listeners to support their bodies with fiber, diverse foods, intentional movement, and strength training. S...

Transcribed - Published: 5 November 2025

Andrea sits down with Angelo Keely, co-founder and CEO of Kion, for a clear, down-to-earth talk on supplements, protein, essential amino acids, and creatine. She guides listeners through what actually matters for building muscle, supporting fat loss, and feeling strong at any age, while Angelo breaks complex ideas into simple takeaways like how much protein most people really need, when EAAs beat protein powder, how creatine helps training, and what to look for on labels. The vibe is practica...

Transcribed - Published: 22 October 2025

Andrea shares powerful insights from the book Effortless by Greg McKeown, guiding listeners through practical steps to overcome burnout and simplify their fitness journey. With relatable stories, actionable strategies, and encouragement to start small, she helps break down the overwhelm and shows how making things easier can actually move you closer to your health and fitness goals without the constant cycle of stress and exhaustion. Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/...

Transcribed - Published: 1 October 2025

Andrea dives into the often-overlooked hormone DHEA and explains how it affects energy, mood, muscle, and overall hormone balance. She breaks down what DHEA is, why it matters, and what can cause it to be too high or too low. Listeners will learn how to recognize symptoms of imbalance, when to consider testing, and the pros and cons of supplementing versus supporting DHEA levels naturally. With her usual honest and informative tone, Andrea also shares her own hormone journey and offers practi...

Transcribed - Published: 17 September 2025

Andrea dives deeper into the world of core and pelvic floor health, breaking down six commonly overlooked reasons your core might not be improving, no matter your age or stage of life. Whether you're postpartum, in perimenopause, or just looking to move through your day with more strength and stability, this part-two episode explores how movement patterns, breathing, mobility, and integration all play a role. Andrea offers practical tips, personal stories, and core-strengthening guidance that...

Transcribed - Published: 3 September 2025

Andrea dives into a topic she’s been closely following for a long time: GLP-1 medications like Ozempic, Wegovy, and Mounjaro. As a personal trainer and nutrition coach, she breaks down what GLP-1s are, how they work, their benefits and side effects, and most importantly, whether they serve as a catalyst or a crutch in someone’s health journey. Drawing from real-life scenarios, client experiences, and extensive research, Andrea brings a clear, thoughtful perspective to a complex and often cont...

Transcribed - Published: 20 August 2025

Andrea welcomes guest Jacklyn McLaughlin to share her inspiring two-year journey of transforming her health, confidence, and mindset through hands-on coaching. Jacklyn opens up about the struggles she faced after having children, feeling stuck and defeated despite her efforts, and how personalized coaching helped her shift her nutrition, push her limits in strength training, and rediscover her confidence. With candid reflections, practical tips, and heartfelt encouragement, this episode remin...

Transcribed - Published: 6 August 2025

Andrea discusses all-too-common 3:00 AM wake-up call and offers practical, compassionate advice for anyone struggling with disrupted sleep due to stress, cortisol imbalances, perimenopause, or postpartum life. She shares mindset tips and actionable strategies to help listeners feel more in control, more energized, and more like themselves again. With her signature warmth and encouragement, Andrea reminds everyone that no matter what phase they’re in, there’s hope, support, and tools to help y...

Transcribed - Published: 23 July 2025

Andrea opens up about her ongoing hormone journey and shares a personal update on how she’s adjusting her own stress levels in real time. After reflecting on a recent episode about perimenopause and stress, she makes the decision to scale back podcast episodes to every other week so she can focus on completing a hormone course she’s been loving — and eventually bring even more insight to her audience. Andrea stays true to her mission: helping listeners simplify health by practicing what she p...

Transcribed - Published: 9 July 2025

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 informativ...

Transcribed - Published: 2 July 2025

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 su...

Transcribed - Published: 25 June 2025

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. Make it Simp...

Transcribed - Published: 18 June 2025

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,...

Transcribed - Published: 11 June 2025

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 w...

Transcribed - Published: 4 June 2025

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 free...

Transcribed - Published: 28 May 2025

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 ...

Transcribed - Published: 21 May 2025

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 ...

Transcribed - Published: 14 May 2025

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 m...

Transcribed - Published: 7 May 2025

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 conversatio...

Transcribed - Published: 30 April 2025

Andrea breaks down everything you need to know about cellulite in her signature, no-shame, real-talk style. She shares surprising science, debunks the biggest myths, and walks listeners through what actually works (and what probably doesn’t) when it comes to reducing the appearance of cellulite. Andrea also opens up about her own experiences and encourages women to ditch the shame, embrace what’s normal, and focus on strength and feeling good. Bonus: she celebrates the anniversary of her Make...

Transcribed - Published: 22 April 2025

Andrea welcomes back Janette Yee, a renowned perinatal athletic therapist and passionate advocate for C-section recovery, in honor of Cesarean Awareness Month. Together, they dive deep into what the C-section shelf really is, why it happens, and the often-overlooked psychological impact of cesarean birth. With Janette’s expertise and heartfelt insight, this conversation offers validation, hope, and practical strategies for women at any stage postpartum, whether six weeks or 16 years out. From...

Transcribed - Published: 16 April 2025

Andrea is giving it to you straight today! She is sharing the one factor she’s seen over and over again that determines whether they will actually reach their goals: mindset. Drawing on 20 years of experience coaching thousands of women in fitness and nutrition, Andrea unpacks how the “all or nothing” mentality, victim mindset, and self-defeating labels can quietly sabotage progress. With real examples, she challenges you to get honest, open your hearts, and shift your perspective, reminding ...

Transcribed - Published: 9 April 2025

Andrea discusses one of the most overlooked pillars of wellness: sleep. Joined by Dr. Peter Martone, a biomechanics expert and chiropractor, they explore how your sleep position affects everything from hormone balance and digestion to chronic pain and emotional health. Dr. Martine explains the science behind spinal alignment during sleep and introduces his “way better sleep” method that goes beyond just buying a better pillow. With Andrea’s relatable style and Dr. Martone's insights will have...

Transcribed - Published: 2 April 2025

Andrea sits down with Dr. Tawny Kross, a chronic pain specialist and founder of Ready Set Rewire, to explore the complex nature of chronic pain. Dr. Kross shares her expertise on postpartum pain, injury-related pain, and how the nervous system plays a crucial role in pain perception and recovery. She discusses how mindset, breath work, and even subconscious emotional patterns can impact chronic pain and offers practical tips to help retrain the body and mind for healing. Follow Dr. Ta...

Transcribed - Published: 26 March 2025

Andrea sits down with transformational coach and bestselling author Cathy Heller, to explore how mindset shifts can unlock abundance and fulfillment in life. Cathy shares why abundance isn’t about success or material things, but about aligning with your true self and recognizing your worth. They discuss why many women feel stuck, how to overcome limiting beliefs, and how to step into confidence and power. Cathy offers practical tips for shifting mindset, cultivating positivity, and attracting...

Transcribed - Published: 12 March 2025

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 habi...

Transcribed - Published: 5 March 2025

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 s...

Transcribed - Published: 26 February 2025

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 ...

Transcribed - Published: 19 February 2025

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...

Transcribed - Published: 12 February 2025

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 mainta...

Transcribed - Published: 5 February 2025

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 jus...

Transcribed - Published: 29 January 2025

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...

Transcribed - Published: 22 January 2025

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 d...

Transcribed - Published: 15 January 2025

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 jo...

Transcribed - Published: 8 January 2025

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...

Transcribed - Published: 1 January 2025