Make It Simple
Andrea Allen
My name is Andrea and I am a mother of 4 girls under 7, wife to a mountain man, a Personal Trainer, Nutrition Coach and Owner of DFH Training. I have been featured in People and on Good Morning America and I truly love all things woman's health and fitness. But lets face it, the fitness industry is complicated and it feels like the everyday mom doesn’t fit the mold. There is so much conflicting information and you're busy and don't have time to figure it all out. That’s why I have made it my mission to simplify Health and Fitness while creating a welcoming, realistic and empowering space for like minded women. I am happy you're here and I hope you stay a while. Follow me on Instagram @deliciouslyfitnhealthy and visit my website www.deliciouslyfitnhealthy.com
- 46 minutes 34 seconds227. The Effect of Perimenopause on Hormones, Sexual Health, and Bladder Health with Dr. Rena Malik
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
Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions5 March 2025, 10:00 am - 24 minutes 39 seconds226. Best Supplements for Building Muscle or Losing Fat
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
Just Ingredients Creatine uses code AndreaDFH
Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions26 February 2025, 10:00 am - 46 minutes 18 seconds225. Time Management for Real Life: How to Plan Your Week Without Overwhelm with Megan Sumrall
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
https://megan-sumrell.myshopify.com/
Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions19 February 2025, 10:00 am - 21 minutes224. 3 Tips to Improving Your Circadian Rhythm to Improve Your Sleep
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
Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions12 February 2025, 10:00 am - 59 minutes 19 seconds223. How to Improve Stress, Anxiety, and Burnout by Regulating Your Nervous System with Michelle Grosser
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:
Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions5 February 2025, 10:00 am - 59 minutes 44 seconds222. Talking Fatigue, Brain Fog & More on Thyroid with Dr. Carolyn Stone
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/
Get 20% of Kion products using the link http://getkion.com/simpleDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions29 January 2025, 10:00 am - 40 minutes 59 seconds221. My Personal Story Through Hormone Imbalance
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 SIMPLE40Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions22 January 2025, 10:00 am - 24 minutes 47 seconds220. Understanding Creatine for Women and If You Should Take It
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/
Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions15 January 2025, 10:00 am - 25 minutes 30 seconds219. My Best Tips for Maintaining a Consistent Workout Routine
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/newyearDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions8 January 2025, 11:00 am - 22 minutes 51 seconds218. Could This One Thing Be Causing Overeating or Weight Gain?
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-gainDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions1 January 2025, 10:00 am - 19 minutes 29 seconds217. Quick Tips for Preventing and Reducing Bloating
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
https://justingredients.us/collections/supplements
Use code andreaDFH to get 10% off codeMake it Simple is sponsored by Goodr Sunglasses
Use code SIMPLE at check out for FREE SHIPPING
http://goodr.com/MAKEITSIMPLEDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY! FREE 30 day Trial if you click the link below
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions18 December 2024, 10:00 am - More Episodes? Get the App