In this episode of the Hormone Helper Podcast, Andrew Costa speaks with Alexis Hughes, a death doula and life coach, about the profound impact of fear on our lives and choices. They explore Alexis's journey into becoming a death doula after losing her mother, the role of a death doula in end-of-life care, and the importance of addressing fear and regret to live a fulfilling life. The conversation delves into identity, gender differences in processing grief, and the significance of having difficult conversations. Alexis shares insights on living intentionally, defining purpose, and the lessons learned from those at the end of their lives.

Get in touch with Alexis

instagram: https://www.instagram.com/withoutfeardoula/

website: https://www.withoutfeardoula.com/

Chapters

00:00
Introduction to Life Coaching and Death Doulas

02:54
The Journey into Death Doula Work

05:45
Understanding the Role of a Death Doula

08:26
Fear and Its Impact on Life Choices

11:31
Identity and Fear: Building a Life Without Regret

14:02
Gender Differences in Processing Fear and Grief

16:50
Proactive Approaches to Fear and Anxiety

22:52
Understanding the Risk-Reward Regret Pipeline

27:53
Lessons from Life's End: Regrets and Realizations

32:24
Defining Purpose: The Why Behind Our Actions

36:55
Practical Steps to Align Actions with Intentions

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

In this powerful episode of The Hormone Helper Podcast, Andrew sits down with Kate McDowell, a consulting hypnotist, NLP practitioner, and holistic nutritionist — to explore how identity and unconscious patterns shape our health.

Kate shares her inspiring journey from being diagnosed with MS to becoming symptom-free through holistic healing and mindset transformation. Together, she and Andrew unpack how unconscious beliefs drive behavior, how hypnosis and NLP can reprogram the mind, and why shifting from a “sick” identity to an empowered one is the true key to lasting health.

This conversation is a must-listen for anyone feeling “stuck” in their wellness journey or ready to explore the deeper connection between mind, body, and healing.

Episode Highlights:

• How Kate overcame MS through mindset, nutrition, and holistic healing
• The unconscious patterns that keep you stuck in illness
• Why awareness and identity shifts drive true transformation
• How NLP and hypnosis rewire the mind for better health
• The difference between being “at effect” and taking personal power back

Guest Info:
Kate McDowell — Consulting Hypnotist, NLP Practitioner, & Holistic Nutritionist
Kate helps women uncover the unconscious stress patterns and identity blocks affecting their health. Drawing from her own healing journey, she guides clients to rewire their beliefs, release emotional blocks, and reclaim their energy and well-being.

Connect with Kate:
Instagram: @alignednaturalhealth
Facebook: facebook.com/alignednaturalhealth

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

In this episode of the Hormone Helper Podcast, Andrew sits down with personal trainer and FP Fitness founder, Keyon Silva, to cut through the noise of the weight loss industry. From Netflix documentaries to social media misinformation, they talk about what actually works for sustainable fat loss, and why crash diets and quick fixes keep failing.

You’ll hear:

• Why most weight loss plans fail (and how to build one that lasts)
• The truth about calorie deficits, macros, and nutrient timing
• How to create “tiny wins” that build massive long-term success
• What no one tells you about genetics and fat loss plateaus
• Why mindset and environment matter more than motivation

Whether you’ve tried every plan under the sun or you’re just starting your journey, this episode is the perfect reminder that simple, consistent habits always win.

Make sure you connect with Keyon here: https://www.instagram.com/fp_fitness.real/

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

What if your emotional state, NOT your to-do list, is what’s holding you back?

In this episode of The Hormone Helper Podcast, I sit down with behavior expert Tree Ryde for a raw and eye-opening convo about why we sabotage our own goals and how to reclaim emotional control, presence, and purpose.

Tree blends years of experience in marketing, yoga, NLP, and hypnosis to help people release old patterns, shift limiting beliefs, and live more aligned, on-purpose lives.

Here’s what we unpack in this powerful conversation:

• Why “just be present” isn’t helpful advice, and what actually works
• The real reason people stay stuck in self-sabotage loops
• How emotional states and nervous system responses (like fawning) shape behavior
• How to clean up your social media to support your mental health & goals
• A simple “belief rewrite” exercise that anyone can use to reset their inner programming

Whether you're navigating stress, lack of motivation, or just feel like you're not living in your lane, this episode gives you tangible mindset tools to shift your emotional state, and your life from the inside out.

Connect with Tree Ryde:

• Behavior Expert at Burlington Hypnosis Center
• Instagram: https://www.instagram.com/treeryde
• Tree works with individuals and groups, and offers two donated hours a month to speak with youth groups, men’s groups, and women's groups.

Don't forget to Subscribe, leave a review, and keep tuning in to The Hormone Helper Podcast to keep growing into the fullest version of YOU.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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Feeling tense, inflamed, or stuck in chronic pain? You’re not alone, and your posture, breath, and nervous system may have more to do with it than you think.

In this powerful conversation, I sit down with osteopathic manual practitioner Megan Buchwald to explore the deep connection between your physical structure, your hormones, and your healing. Megan shares her own story of back pain and scoliosis, what led her to osteopathy, and the most common root causes she sees in her practice today.

 Inside this episode:

• Why stress patterns and shallow breathing are keeping your body in “fight or flight”
• How pelvic and spinal misalignment can affect your hormones, periods, and energy
• The truth about static stretching, posture tools, and how fascia actually heals
• Why most people don’t even realize their nervous system is dysregulated
• Practical daily non-negotiables that Megan recommends for better body function

Whether you’re dealing with chronic pain, hormonal imbalances, or just want to move and feel better—this episode is a must-listen.

Guest Info
Megan Buchwald is an Osteopathic Manual Practitioner and the founder of Mindful Body Osteopathy. She helps her clients regulate their nervous systems, realign their structure, and restore hormonal balance through hands-on care.

Connect with Megan Buchwald:
📍 Practice Location: Sayza Hot Yoga Space, Simcoe, Ontario
📱 Instagram: @mindfulbody.osteo

check her out here on insta too: @sayzahotyoga
 

If you loved this episode, share it with a friend, subscribe to the show, or leave a review! And don’t forget—you can now TEXT the Hormone Helper Podcast with your questions or feedback!

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Can your body heal itself? According to today’s guest, the answer is YES, and it starts with understanding how your structure influences your hormones.

In this episode, Andrew sits down with Jacob Simonini, Osteopathic Manual Practitioner and founder of the Toronto School of Osteopathy, to unpack how somatic dysfunction, trauma, and stress affect the endocrine system, and what it actually takes to feel well again. With roots in emergency care and a deep passion for osteopathy, Jacob shares practical tips for reconnecting to your body and restoring balance, one layer at a time.

Here’s what you’ll learn:

• What somatic dysfunction is and how it affects hormonal regulation
• How stress, trauma, and even small injuries can alter your endocrine system
• Why emotional reactivity is tied to physical tension—and what to do about it
• Daily habits to manage stress and support your body’s self-healing
• How osteopathy differs from physiotherapy and chiropractic care

Connect with Jacob Simonini:
Instagram: @jacobsimonini
Toronto School of Osteopathy: @torontoschoolosteopathy
Email: j.simonini@torontoschoolofosteopathy.ca

About Jacob:
Jacob Simonini is an Osteopathic Manual Practitioner and founder of the Toronto School of Osteopathy. With a background as an Advanced Care Paramedic and clinical educator, Jacob brings a rich blend of emergency care and holistic healing to his work. He believes in the body’s innate ability to heal and is passionate about helping others rediscover health through structure, movement, and self-awareness.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Is hormone testing the best place to start your healing? Dr. Taylor Smeenk says different, and here’s why.

In this powerful episode, I sit down with Dr. Taylor Smeenk, chiropractor, functional medicine practitioner, and founder of Empact Wellness. She’s not just a practitioner, she’s on a mission to shift how we approach healing, root causes, and long-term health. If you’ve been overwhelmed by labs, supplements, or inconsistent results… this conversation is going to give you clarity.

What we cover in this episode:

• Why starting with hormone tests can delay healing
• How to think about your symptoms through the lens of epigenetics
• Real-life applications of DNA testing for optimal health
• What “re-integration” means after symptoms subside
• Why long-term healing requires nervous system + identity support

Dr. Taylor also unpacks the nervous system’s role in lasting transformation—and how men and women alike can step into self-worth, presence, and long-term vitality.

Connect with Dr. Taylor Smeenk
Instagram: @drtaylorsmeenk | @empactwellness
Website: drtaylorsmeenk.com
Book: Women Who Lead: The Book

Dr. Taylor Smeenk is the CEO and Founder of Empact Wellness, a Chiropractor and Certified Functional Medicine Practitioner. After navigating her own experiences with illness and injury, she now helps others find true healing by going deeper than symptoms—working at the intersection of root cause care, nervous system regulation, and personalized longevity.

If this episode sparked something in you…
Subscribe to the show, share it with a friend, and leave a review to help more people discover the Hormone Helper Podcast. Got a question for Dr. Taylor or want a part 2? Drop it in the show notes email, we read them all.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
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A new era of the Hormone Helper Podcast is here, and it’s deeper, more connected, and packed with powerful collaborations.

In this kickoff episode for the 2025 season, Andrew Costa returns to the mic after a meaningful 6-month pause to share big life updates and the new direction for the show. From stepping into fatherhood to stepping up in his mental health and leadership, Andrew opens up about what’s shifted, and why this year is all about collaboration.

🎙️ Here’s what this episode covers:

• Why the Hormone Helper Podcast is now being released in seasons
• How Andrew’s transition from hormone coach to business mentor is expanding impact
• The surprising power of men’s groups and emotional healing
• Big updates on Lorna’s pregnancy and life behind the scenes
• Why health, happiness, and purpose might be simpler than we think

This season will feature a wide range of practitioners—from endocrinologists to mindset coaches—sharing knowledge you usually can’t get unless you're their client.

Want someone featured?
Submit your guest suggestions or questions for upcoming guests using the email in the show notes!

Subscribe, rate, and share
If you’re ready for real conversations about wellness, mindset, and meaning, hit that follow button, leave a review, and tag us on socials. Let's grow this movement together.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
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GRWC EP: 22

In this episode of Getting Real with the Costas, Lorna and Andrew Costa discuss how improving their health has positively impacted their business and personal lives. They share their recent successes, including their million-dollar revenue and Andrew's transition into business coaching. They emphasize the importance of taking care of oneself and how it affects all aspects of life, including relationships, career, and overall happiness. They encourage listeners to take action, start their journey towards their goals, and seek support from mentors and coaches. They also discuss the power of community and surrounding oneself with people who are playing bigger and inspiring growth.

Resources mentioned in this episode:
FAST LAUNCH: https://fit4allfitness.com/fastlaunch

Connect with Lorna for binge eating support:
---> Instagram @lorna_bingeeatingcoach
---> Tiktok @lorna_bingeeatingcoach
---> Podcast: Ditch Decade Diets Podcast

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

the best way to show up on social media to get engagement and clients: C2C ep 3

The best way to show up on social media is by consistently posting valuable content, building a community, and delivering value. It is important to choose the right platform based on your target audience and their preferences. Reels and carousels are effective for delivering short, digestible content, while lives and stories are great for engagement and selling. Consistency is key, and it is important to have a dedicated space for information and offers. Building trust and nurturing relationships with your audience takes time and consistency.

"If you are not on social media regularly, then you are basically dead in the water."

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Ep 87 of The Hormone Helper Podcast:
Take Charge of Your Health with Fit4All Fitness Coaching Programs

In this episode, Andrew Costa discusses the three main programs offered by Fit4All Fitness: the Hormone Reboot Program, the Vantage Program, and the Menopause Mastery Program. He explains the purpose and benefits of each program and highlights the importance of understanding and managing hormones for overall health and wellness. Andrew emphasizes the need for personalized coaching and accountability to achieve long-term success. He also offers a "sustainable summer" promotion for the Vantage Program, and encourages listeners to take advantage of the opportunity.

Resources mentioned in this episode: 

• The Hormone Reboot Program focuses: on balancing and stabilizing hormones naturally through nutrition and exercise.
• The Vantage Program is a comprehensive coaching program that helps individuals take charge of their health and wellness through personalized coaching and education.
• The Menopause Mastery Program is designed to help women manage and understand the hormonal changes associated with menopause.

apply for the vantage program here: https://fit4allfitness.com/group-coaching-program-info

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

C2C ep 2: how to speak to your clients so you can relate and get them into your programs

Summary
In this episode, Andrew discusses the importance of speaking to clients in a way that resonates with them and encourages them to take action. He highlights the problem of 'coach speaking', where coaches use high-level verbiage and generic language that disconnects them from their audience. Andrew emphasizes the need to use client speak, which involves using the words and language that clients use to describe their struggles and pain points. He also emphasizes the importance of delivering content with the right energy, one that inspires and motivates clients to take the next step. By speaking to clients in a way that they can relate to and using their own words, coaches can attract and connect with their ideal clients.

Check out our youtube channel for c2c here: 
www.youtube.com/@coached2coach

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Ep 86 of The Hormone Helper Podcast: Navigating the Early Signs of Menopause

Summary
In this podcast episode, coach Andrew  discusses navigating the early signs of menopause and how to manage the transition in a natural way. He says that menopause should not be accepted as an inevitable part of aging, but can be something that can be managed to feel great. He explains the timeline of menopause, from perimenopause, to menopause, to post menopause, and the hormonal changes that occur during each phase. Coach Andrew also provides tips on how to prepare for menopause, including getting blood work done, considering natural remedies instead of hormone replacement therapy, and making lifestyle changes such as nutrition, exercise, sleep, and stress management.

Resources mentioned in this episode
3 Day Master Your Menopause in person course: 
https://fit4allfitness.com/mastermenopause

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

C2C ep 1: The Mindset Behind Pricing and Client Delivery

Summary
In this episode of Coach2Coach, Andrew discusses the importance of client delivery in retaining clients. He emphasizes the need for coaches to deliver the same level of service and value to all clients, regardless of their price point. Andrew also highlights the significance of mindset in client delivery, stating that coaches should be all-in and fully committed to delivering value to their clients. He provides insights on effective communication, consistency, and achieving results as key components of successful client delivery.

Check out our youtube channel:
www.youtube.com/@coached2coach

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Special Episode:  A new Series is coming to the Hormone Helper Podcast

Andrew Costa introduces a new series called C2C (Coach to Coach) on the Hormone Helper Podcast, focusing on helping health and wellness coaches develop their online businesses. He discusses the importance of creating client-converting content, fast launching programs, and providing nothing but service (No BS) to clients. The series aims to help coaches show up as better coaches and develop a passion for helping people in the health and wellness space.

Check out the series on youtube here:
www.youtube.com/@coached2coach

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Ep 85 of the Hormone Helper Podcast: What makes our clients successful for weight loss and their health goals

In this episode, coach Andrew discusses the traits and conditions that lead to success with his clients in their health and fitness goals. He emphasizes the importance of effort, viewing failure as a learning opportunity, building evidence for confidence, and making decisive decisions. These traits can be applied to all aspects of life, not just health and fitness. Andrew also mentions the Vantage program, a four-month coaching program that helps clients achieve weight loss and hormone balance. He invites listeners to join the program and announces an upcoming series for coaches called Coach to Coach!

Resources mentioned in this episode:
join the vantage program: https://fit4allfitness.com/group-coaching-program-info

Chapters

00:00
Introduction and Sharing Success Stories

03:26
Failure and Confidence

06:23
Effort and Mindset

09:04
Building Evidence for Confidence

11:30
Decisive Decisions and Commitment

14:24
Embracing Failure and Growth

22:31
The Vantage Program: Achieving Weight Loss, Hormone Balance, and Mindset Shift

24:20
The Coach to Coach Series!: Helping Health and Fitness Professionals Become Better Coaches

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Ep 84 of the Hormone Helper Podcast: Recognizing When You're Doing Too Much, so You Can Do Better for Your Health

In this episode, Coach Andrew discusses the difference between doing things and doing them well. He shares how many people get caught up in the act of doing more, but actually see less progress and results. He explains that life and the universe will give signals when we are doing too much and need to stop. Coach Andrew provides an exercise to help listeners recognize where they are playing small and not doing well in certain areas of their lives. He emphasizes the importance of being intentional and present in our actions to achieve better results.

Resources Mentioned In This Episode
https://fit4allfitness.com/group-coaching-program-info

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode 83 of The Hormone Helper Podcast: The Impact of Estrogen on Skin, Digestion, and Energy
This episode delves into the impact of estrogen on the body, covering symptoms and issues related to estrogen imbalance. It discusses the effects on skin, digestion, fatigue, and weight gain, emphasizing the importance of managing estrogen levels. Coach Andrew also highlights the Vantage program as a solution for addressing hormonal imbalances and offers insights into managing estrogen through nutrition and strength training.
Takeaways

• Estrogen imbalance can lead to skin issues, digestive problems, chronic fatigue, and weight gain.
• Managing estrogen levels through nutrition and strength training can help address hormonal imbalances.
• The Vantage program offers a comprehensive solution for stabilizing hormones and addressing estrogen-related issues.
• Recognizing and addressing estrogen imbalance early can prevent long-term health complications.

Resources Mentioned In this Episode:
Vantage Program: https://fit4allfitness.com/group-coaching-program-info

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Ep 82 of The Hormone Helper Podcast:
Always Tired? Chronic Fatigue & Hormonal Imbalances

This episode discusses chronic fatigue and its connection to hormonal imbalances. The host shares personal experiences and explains how chronic fatigue can affect motivation and desire. He discusses the role of the thyroid and adrenal glands in energy levels and explains how chronic fatigue can develop from an energy imbalance. The host emphasizes the importance of addressing chronic fatigue through proper nutrition and optimizing daily routines. He also highlights the benefits of working with a coach to overcome fatigue and improve energy levels.

Takeaways
Chronic fatigue can be caused by hormonal imbalances, particularly in the thyroid and adrenal glands.
Addressing chronic fatigue requires proper nutrition and optimizing daily routines.
Working with a coach can be beneficial in overcoming chronic fatigue and improving energy levels.
Chronic fatigue can negatively impact motivation, desire, and overall well-being.

Resources mentioned in this episode:
https://fit4allfitness.com/coaching-program-application

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The Hormone Helper Podcast Ep. 81:
The people Who Lose Weight and Reach Their Goals Do THIS

In this episode, Andrew Costa emphasizes the importance of taking fast action towards health and fitness goals. He shares personal examples of how he made quick decisions and implemented action steps to challenge himself and achieve his goals. He highlights the need to eliminate excuses and obstacles and start towards goals sooner. Andrew also discusses the fear of failure and the importance of breaking down false evidence appearing real. He encourages listeners to say their goals out loud, identify one thing they can do right now, and take fast action to move forward.

Takeaways
-Taking fast action is crucial for achieving health and fitness goals.
- Eliminate excuses and obstacles and start towards your goals sooner.
- Fear of failure is often based on false evidence appearing real.
- Say your goals out loud and identify one thing you can do right now to move forward.
- Taking action, even if it's not perfect, is better than waiting for the perfect moment.

Resources Mentioned in the Episode
-Join the Hormone Reboot Program:
https://fit4allfitness.com/coaching-program-application

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The Hormone Helper Podcast Ep.80: Building Courage and Consistency for Success
In this podcast episode, Andrew Costa shares his experience of traveling to Japan and the powerful life lessons he learned. He emphasizes the importance of traveling and experiencing different cultures to gain a new perspective. Andrew also discusses the mindset needed to be driven for a goal and never give up on your dreams. He shares the story of a sumo wrestler he met in Japan who had the courage and commitment to pursue his dream despite facing numerous challenges. Andrew highlights the importance of building courage and consistency in order to achieve success.
Takeaways
- Traveling allows you to gain new perspectives and learn powerful life lessons.
- Having the courage and commitment to pursue your goals and dreams is essential.
- Building courage and consistency is key to achieving success.
- Asking for help and staying committed to your goals is a true form of love for yourself.

Work with coach Andrew here: https://ovou.me/fit4allfitnessinc

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The Hormone Helper Podcast ep 79: 
The Meaning Behind Cravings for Carbs, Sugar, and Salt

Summary
In this episode, Andrew Costa discusses cravings for carbs, salty foods, and sugary foods. He shares his personal experience with extreme diets and overtraining, which led to intense cravings. He explains the difference between cravings and addictions, highlighting how food can be addictive due to the release of feel-good hormones. Costa then delves into the meaning behind cravings for carbs, sugar, and salt, and how they indicate imbalances in the body. He emphasizes the importance of addressing cravings to achieve weight loss, improve digestion, and stabilize energy levels. Costa also introduces the Vantage program, which focuses on tackling cravings and optimizing digestion.

Resources Mentioned in this episode:
-Vantage Program :Book Discovery Call with Andrew Below
https://fit4allfitness.com/group-coaching-program-info

Takeaways

• Cravings for carbs, salty foods, and sugary foods can indicate imbalances in the body.
• Understanding the difference between cravings and addictions is crucial for addressing them effectively.
• Cravings for carbs may be a sign of low blood sugar and the need for regular fueling.
• Cravings for sugar may indicate imbalances in blood sugar levels and the need for stable energy sources.
• Cravings for salt may be a result of thyroid struggles or dehydration.
• Addressing cravings is essential for achieving weight loss, improving digestion, and stabilizing energy levels.
• The Vantage program focuses on tackling cravings and optimizing digestion.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

GRWC special series ep:   Developing routines and JAPAN TRIP! 

In this episode coach Andrew and Lorna discuss their trip to japan, and how their routines had to change and become flexible in order for them to still have a healthy life balance while traveling.  

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

EP 78 of The Hormone Helper Podcast: Ep.78 Top 4 habits you should prioritize on your busiest work days

Summary
In this episode, Andrew Costa shares the top four habits that should be done every day, especially on busy work days. He emphasizes the importance of maintaining health and fitness even during busy periods. Andrew explains the concept of habit stacking and how it can help make habits easier to maintain. The four habits he recommends are: going to bed at the same time every day, meal prep and cooking, setting alarms for meals and workouts, and assessing your schedule at the end of each week. By implementing these habits, individuals can prioritize their health and well-being even in a busy schedule.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Ep.77 of The Hormone Helper Podcast:
 These 5 things are causing You to Gain Weight
Summary

In this episode, Andrew Costa discusses the various causes of weight gain. He explains the link between weight and metabolism, emphasizing the importance of building a strong foundation. He shares the story of weight gain and highlights the common factors that contribute to it. The main causes of weight gain discussed include overeating, under eating, digestive issues, chronic stress, and an increase in estrogen.

Takeaways

• Weight gain is often linked to the functioning of metabolism and hormones.
• Overeating, under eating, digestive issues, chronic stress, and an increase in estrogen can all contribute to weight gain.
• Building a strong foundation and addressing these causes can help individuals achieve sustainable weight loss.

Resources mentioned in this Episode:

• The 16-week gut health program offered by Andrew Costa provides support and guidance in addressing these causes. go to www.fit4allfitness.com/guthealth for more information

Chapters

00:00
Introduction: The Challenge of Weight Gain

00:49
The Link Between Weight and Metabolism

02:43
The Story of Weight Gain

03:35
Causes of Weight Gain: Overeating

04:27
Causes of Weight Gain: Under Eating

05:26
Causes of Weight Gain: Digestive Issues

06:49
Causes of Weight Gain: Chronic Stress

07:42
Causes of Weight Gain: Increase in Estrogen

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Episode 76 of The Hormone Helper Podcast: A convo with my clients: no more over exercising or using food to cope
 
Summary
In this episode, Andrew Costa discusses the types of conversations he has with clients in his coaching program and what coaching and healthy action actually look like. He emphasizes that success in health and fitness stems from the mental aspect and then manifests in the physical. He shares recent examples of conversations with clients about using food as a coping mechanism, activity as a form of stress relief taken too far, and selective blindness leading to fear of failure. He also mentions his intention to provide more content on building a healthy business.

Takeaways

• Success in health and fitness starts with the mental aspect and then manifests in the physical.
• Using food as a coping mechanism and activity as a form of stress relief can hinder progress.
• Selective blindness and fear of failure can prevent taking action.
• Building a healthy business is important for overall success.

Chapters
00:00
Approaching Health and Fitness on a Small Level
03:20
Addressing Obstacles with Life and Mental Aspect
06:11
Using Food as a Coping Mechanism
07:05
Activity as a Form of Stress Relief
08:30
Selective Blindness and Fear of Failure
35:13
Building a Healthy Business

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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Ep 75 of The Hormone Helper Podcast: The Power of Gratitude, so You Can STOP Using Bad Coping

Summary
In this episode, Andrew Costa discusses the power of gratitude and its role in personal growth and happiness. He explores coping mechanisms and how they can indicate areas of emotional need. Costa explains how gratitude can be used as a coping mechanism to replace unhealthy habits and bring joy into one's life. He emphasizes the importance of closing stressful loops through gratitude and acceptance. Costa also highlights the connection between contentment and gratitude, urging listeners to appreciate their current circumstances. He concludes by encouraging the practice of gratitude as a way to feel good every day.

Takeaways:
Coping mechanisms are indicators of emotional needs and can be replaced with gratitude.
Gratitude is a powerful tool for closing stressful loops and breaking unhealthy coping patterns.
Contentment and appreciation for one's current circumstances are essential for personal growth.
Separating dopamine from coping mechanisms allows for a more fulfilling and inspired approach to life.

Chapters:
00:00 Introduction: The Power of Gratitude
01:24 Coping Mechanisms and Stress
04:40 Gratitude as a Coping Mechanism
09:29 The Loop of Stress and Gratitude
15:00 Contentment and Gratitude
18:20 Breaking the Cycle of Coping
19:21 Separating Dopamine from Coping
20:16 Practicing Gratitude
21:15 Conclusion: Feeling Good Every Day

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Summary
In this episode, Andrew Costa discusses the concept of 'FML' - Feeling, Meaning, and Lesson. He explains that in order to progress and reach the next level in life, we must be willing to make changes and learn new tools. Coach Andrew uses examples from health, business, and relationships to illustrate how the same strategies and approaches may not work indefinitely. He emphasizes the importance of aligning our feelings and actions, finding personal meaning in our goals, and learning the lessons that life presents to us. By embracing these principles, we can overcome plateaus and continue to grow.

Don't forget to join the "Bloat FREE Masterclass" that is on feb 28th at 7pm EST, the link to join is here: https://fit4allfitness.com/bloatfree spots are limited

Takeaways
To progress in life, we must be willing to make changes and learn new tools.
Aligning our feelings and actions is crucial for success.
Finding personal meaning in our goals helps to maintain motivation and fulfillment.
Learning the lessons that life presents to us is essential for growth.

Chapters
00:00 Introduction
03:00 The F in FML: Feeling
09:02 The M in FML: Meaning
17:16 The L in FML: Lesson
29:30 Conclusion

Support the show

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Ep 73 of The Hormone Helper Podcast: Eating tips to avoid & reduce bloating

In this podcast episode, Andrew Costa discusses the topic of bloating and how to eat to avoid it. He shares his personal experience with stomach bloating and explains the different types of bloating: hormonal bloating and digestive bloating. Andrew emphasizes the importance of understanding the causes of bloating and provides tips on changing eating habits and cooking methods to make food more digestible. He also announces a masterclass on better digestion and reducing bloating. The episode concludes with a reminder to simplify food and focus on maximizing digestion for a bloating-free experience.

Resources Mentioned in this episode:
Be free of bloat seminar coming up on feb 28th, click here to join:
https://fit4allfitness.com/bloatfree
Takeaways
Bloating can be caused by hormonal imbalances and poor digestion.
Understanding the different types of bloating can help in finding effective solutions.
Changing eating habits, such as taking time to eat and focusing on digestible foods, can minimize bloating.
Cooking methods can also impact digestibility, with steaming and fully cooking foods being recommended for those with digestion issues.

Chapters
00:00 Introduction: Bloating and its Impact
03:24 Hormonal Bloating
06:18 Digestive Bloating
13:47 Changing Eating Habits and Cooking Methods
21:17 Announcement: Be Free of Bloat Masterclass
22:39 Optimizing Digestion and Avoiding Bloating
27:32 Conclusion

Support the show

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Episode 72 of The Hormone Helper Podcast:
You Don't need more Willpower in your life to hit You Goals
Summary
In this episode, Coach Andrew explores the differences between motivation and willpower. He emphasizes the importance of having a strong why and real motivation, rather than relying on temporary motivation or willpower. Andrew explains that willpower alone is not enough to achieve long-term goals and that motivation is necessary for consistent action. He shares the story of a client who successfully lost  more than 100 lbs of weight by staying motivated and taking action. Andrew concludes by asking listeners to share topics they would like to learn more about in future episodes and send topics to:  info@fit4allstudio.com

Takeaways
Motivation is the reason or reasons behind a person's actions or behaviours.
Having a strong why and real motivation is essential for achieving long-term goals.
Willpower alone is not enough to sustain consistent action.
Sustainable motivation and willpower require surrendering to the process and embodying both at a high level of desire.

Chapters
00:00 Introduction: Motivation vs Willpower
06:02 Motivation: The Importance of Having a Strong Why
09:21 Real Motivation: The Reason Behind Actions
14:52 The Role of Willpower in Achieving Goals
17:17 Sustainable Motivation and Willpower

Support the show

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EP 71 of The Hormone Helper Podcast
Summary
In this episode, Coach Andrew Costa emphasizes the importance of habits and routines in leading a successful and healthy life. He explains that habits provide consistency and reduce the need for constant decision-making. Coach andrew explores the four components of a habit: cue, craving, response, and reward. He also introduces the concept of Shiko, which involves connecting habits together to create a foundational routine. Costa encourages listeners to reverse engineer their desired habits and address their cues and cravings to make lasting changes.

Resources to note: We have only a few more days till our lose 10 lbs naturally seminar!  head to our site here to register for a FREE spot : www.fit4allfitness.com/lose10naturally

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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EP 70 of The Hormone Helper Podcast
Summary
In this episode, Andrew Costa discusses foods that are often perceived as healthy but may not be. He addresses misconceptions about cow's milk, the issues with almond and oat milks, the truth about gluten-free snacks, the problems with low-calorie and low-fat foods, the unhealthiness of protein bars, and the challenges of shelf-stable foods. He also explains the importance of understanding organic, natural, and free range labels and emphasizes the significance of food quality. Andrew concludes by inviting listeners to an upcoming seminar on how to lose their first 10 pounds naturally.

Takeaways

• Be cautious of foods labeled as healthy, as they may not be as nutritious as they seem.
• Read food labels carefully and understand the ingredients and additives used.
• Focus on nutrient-dense foods and prioritize real, whole foods over processed options.
• Consider the quality of the food you consume and opt for organic and locally sourced options when possible.

Resources mentioned in this episode
join the lose 10lbs naturally seminar:  www.fit4allfitness.com/lose10naturally

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode 69 of the Hormone Helper Podcast

Summary
In this episode, holistic nutritionist Maggie Millwood joins the Hormone Helper podcast to discuss menopause and post-menopause. They debunk misconceptions and challenges surrounding menopause and emphasize the importance of being an outlier. They explore the symptoms and effects of menopause and highlight the natural approaches to managing it. They also discuss specific nutrition and lifestyle considerations for menopause and post-menopause. The episode concludes with a discussion on the importance of tracking symptoms and navigating tricky symptoms during menopause. In this conversation, Maggie discusses the challenges women face during menopause and the importance of rebalancing hormones. She emphasizes the need for women to take charge of their health and not surrender to the idea that menopause means the end of a fulfilling life.

The conversation also explores the relationship between cortisol and estrogen and how stress can impact hormonal balance. Exercise, particularly strength training, is highlighted as a crucial component of maintaining hormonal health. Finally, the importance of building a supportive health team is emphasized, as well as the distinction between complexity and difficulty in navigating hormonal health

Resources mentioned in this episode: 
Maggie Millwood  
IG: www.instagram.com/theperfectnutritionist
FB: www.facebook.com/theperfectnutritionist

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
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Summary
In this episode, Andrew Costa discusses the concept of the 'smoking gun' - the one aspect of life that seems to consistently challenge individuals despite their success in other areas. He shares a personal example of his own knee pain and the search for an outlier to explain it. Andrew emphasizes that there is no external smoking gun preventing individuals from achieving their goals and that they have the power to overcome challenges. He encourages listeners to consider their approach, and be open to learning and growth. Andrew concludes by reminding listeners to never give up and to focus on the power of simplicity and basics.

Chapters

00:00
Introduction: The Smoking Gun

02:19
Personal Example: Knee Pain

04:12
The Illusion of the Smoking Gun

06:59
You Have the Power to Achieve Anything

09:15
Consideration and Seeking Help

12:38
The Only Smoking Gun is You

16:16
Growth and Being a Forever Student

17:38
Never Give Up

18:14
The Power of Basics and Simplicity

20:02
Conclusion: Be Your Own Smoking Gun

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
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Summary

In this episode, Andrew Costa discusses the challenges and frustrations people face when it comes to weight loss and maintaining their goals. He emphasizes the importance of proper weight loss and introduces the concept of three hormonal checks for successful weight loss. The first check is eating enough food to cover the body's needs, the second check is getting the right nutrients to support hormone production, and the third check is ensuring proper rest and recovery. By following these checks, individuals can achieve sustainable weight loss and improve their overall health.

Resources mentioned in this episode:
Hormone Reboot Program, save $200 for early bird pricing: www.fit4allfitness.com
Chapters

00:00
Introduction and New Year's Reflections

02:21
The Challenge of Repeating Goals and Challenges

03:48
The Difficulty of Weight Loss

05:33
Proper Weight Loss vs. Improper Weight Loss

06:31
The Three Hormonal Checks for Weight Loss

09:10
Check 1: Eating Enough Food

13:04
Check 2: Getting the Right Nutrients

21:09
Check 3: Rest and Recovery

28:21
Conclusion and Reflections

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Getting Real with the Costa's  Ep 20: Being ready to change, taking ownership over your health

Coach andrew and his wife lorna discuss their holiday season and the conversations they have had with their family and friends over changes with their health. 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Getting Real With the Costa's EP 16: being integral with your word

coach andrew and lorna discuss self commitment, integrity, and how to navigate making decisions everyday using the high level of integrity to get what you want. 

Support the show

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Getting Real With the Costas EP 17: Our Supplement Company, and Not Being Afraid to Have support

in this episode, coach Andrew and his wife lorna discuss what it is like to run a supplement company, they share how split focus takes time from other things. Both Andrew and lorna discuss what it is like to have support from a partner and why you should not be afraid to ask for support  

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Getting Real With the Costa's Ep 18 - reflecting on Oct, big celebrations, lessons we've learnt & being courageous when going after your goals

Coach Andrew and his wife lorna discuss how to be courageous while tackling a goal you have never done before, as well as they celebrate the month of october

Support the show

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Bonus series Getting Real with the Costa's Ep 19: celebrating our best month in biz, turning failures into lessons & prioritizing our health

Here coach andrew and his partner lorna discuss their best month in business ever, all while juggling every day aspects of working on their own health, while trying to overcome the daily obstacle that people consider failures of life! 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Episode 66 of the Hormone Helper Podcast: You Don't Need a Forever Diet to Balance Hormones, Reduce Inflammation, or Achieve Weight Loss 

Summary

In this episode, Coach Andrew discusses the purpose of changing nutrition and the role of meal plans and diets. He explains when and why food needs to change, focusing on weight loss, inflammation, and hormonal imbalance. Andrew emphasizes the importance of cleaning up the diet and removing trigger foods to address gut health and systemic inflammation. He also highlights the need for individualized approaches and the potential risks of long-term dieting. Andrew concludes by discussing the difference between food restriction and food discipline, and the importance of seeking professional guidance for personalized nutrition advice.

Takeaways

• Cleaning up the diet and removing trigger foods can often be enough to achieve weight loss and address inflammation.
• For individuals with gut inflammation or systemic inflammation, specific diets and protocols may be necessary to heal the gut and reduce inflammation.
• Hormonal imbalance can be a significant factor in weight issues, and addressing hormones may be necessary for long-term success.
• Food plans and diets are tools that should be used strategically and temporarily, not as long-term solutions.
• Food discipline, including portion control and listening to hunger and fullness cues, is important for maintaining a healthy relationship with food.

Resources mentioned in this episode:
8 week Hormone Reboot Program - https://fit4allfitness.com/hormone-reboot

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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Episode 65 of the Hormone Helper Podcast:
Summary
This episode explores the importance of gut feeling and alignment in achieving health and business goals. Coach Andrew discusses the freedom and benefits of working for oneself and the challenges of balancing business and health. The concept of the creating state is introduced, emphasizing the importance of feeling good and aligned with one's goals. He then shares personal stories and highlights the power of belief and confidence in achieving success. The episode concludes by encouraging listeners to understand their why and take action with a positive mindset.

Takeaways

• Feeling good and aligned with one's goals is crucial for success in both business and health.
• Belief and confidence in one's actions are key to achieving goals.
• Understanding the why behind one's goals helps overcome fear and resistance.

Resources mentioned in this episode:
Hormone reboot program: https://fit4allfitness.com/hormone-reboot

Support the show

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Getting real with the costas episode 15:

This episode is a mix of so many different topics!!! We discuss
-building & creating a supplement company
-letting your ego go & getting support
-why we have partner meetings on a regular basis reviewing our goals, finances & how we are feeling
& so much more!!

Support the show

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episode 64 of the Hormone Helper podcast: Building Habits That Stick: A Guide to Consistency and Success

Coach Andrew Costa dives into the secrets of building and maintaining habits, especially during the holiday season. He shares his own experiences and strategies, emphasizing the importance of understanding the cue, craving, action, and response in the habit-building process.

Coach Andrew discusses the misconception that holidays are a write-off for routines, offering practical insights into maintaining health and fitness habits throughout seasonal changes. He introduces the concept of habit stacking, a powerful tool for making routines stick, and explains how it applies not only during holidays but throughout the year during any seasonal change.

The episode breaks down the components of a successful habit: cue (the initial reminder), craving (the desire or motivation), action (the task or process), and response (how the habit makes you feel). Coach Andrew provides real-life examples and emphasizes the significance of aligning habits with personal desires to ensure long-term success.

Listeners gain valuable insights into overcoming resistance and avoiding struggles with habit formation. Coach Andrew shares a reverse engineering approach, starting with the desired response and gradually implementing small, realistic actions to achieve lasting results. He also reminds the audience that this is the last week for the black friday sale on his group coaching program, you can find info on it below.

This episode serves as a comprehensive guide for anyone looking to build and sustain habits that contribute to a healthier, more fulfilling life, debunking common myths around habit formation and providing actionable strategies for success.

Resources mentioned in this episode:
https://fit4allfitness.com/blackfriday23

Support the show

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Episode 63 of the Hormone Helper Podcast: Four fundamental tools my most successful clients use for their health & fitness

In this podcast episode, we dive into the fundamental tools that have transformed the lives of coach Andrews most successful clients. From becoming a proactive go-getter to taking decisive actions, embracing persistence, and joining the empowering fit4allcrew community, these steps are the keys to unlocking your best self. It's about not settling for mediocrity! 
Resources mentioned in this episode
Black Friday promotions at https://fit4allfitness.com/blackfriday23. 

Join the community and discover how to optimize your diet, boost metabolism, and achieve lasting weight loss without restrictive diets. Don't miss out on the limited spaces available for these transformative programs that aim to align your physical, mental, and emotional well-being. It's time to kickstart your journey to a healthier, more confident you. Listen now and seize the opportunity for support on your path to progress.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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The Hormone Helper Podcast Ep 62:
How to Navigate the Holiday Season Without Gaining Weight or falling off Track

Show notes Summary:
In this episode of the Hormone Helper Podcast, Coach Andrew dives into strategies for navigating the challenging holiday season.  As November kicks in, clients bombard him with concerns about weight gain, bloating, and the struggle to maintain healthy habits amidst family gatherings.

Coach Andrew introduces the "Four Rules of Cool" to ensure a stress-free holiday experience. Rule one emphasizes daily balance, employing the 80/20 rule to maintain consistency. Rule two advises eating with the stomach, not the eyes, by tuning into hunger and fullness cues. Rule three focuses on activity, urging listeners never to miss two days of exercise in a row. Finally, rule four addresses the impact of people on choices, encouraging a firm commitment to personal decisions.

Excitingly, Coach Andrew announces a special Black Friday promotion on his group coaching program and Hormone Reboot program. From November 24th to December 3rd, both programs will be available at a 30% discount. There are Huge transformative potential of these programs, helping individuals achieve their health goals without the need for a January 1st restart.

Resources mentioned in this episode:
Black friday Program special: www.fit4allfitness.com/blackfridayfitfam 
Joining now ensures progress by January 1st, avoiding the common pitfalls of holiday weight gain. 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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The Hormone Helper Podcast Ep 61: Achieve High Performance in Every Aspect of Your Life through reconnection

Episode Show Notes:

• In this episode, Andrew Costa shares the reasons behind the recent break in the podcast and the launch of his Reconnect Live event.
• The Reconnect Live event focused on helping individuals improve their mental and physical performance.
• Andrew emphasizes that high-performance events like Reconnect Live are not just about providing tools but about creating a state change.
• The common issue he observed in many people: excelling in one area but not others, leading to unsustainable success and a lack of fulfillment.
• Andrew introduces the concept that "you run at the speed of your weakest part" and the importance of addressing all areas of life for high performance.

In this episode, Andrew Costa emphasizes the importance of reconnecting with all aspects of your life to achieve high performance and fulfillment. He challenges listeners to identify where they feel disconnected and provides valuable insights and questions to help them on their journey towards reconnecting and achieving their goals. Andrew's passion and dedication to helping his audience shine through in this episode, inspiring listeners to take action and make positive changes in their lives.

Support the show

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GRWC - EP 14: How we met + the power of never giving up on what we want

andrew and Lorna speak on what it was like to meet each other, and how they go about every day striving to get what they want. 

Support the show

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The Hormone Helper Podcast Ep 60: 
Become a leader with a high performance mindset, Morgan Emery show us how

Podcast Show Notes:
In this episode of the Hormone Helper Podcast, host Andrew Costa is joined by Coach Morgan Emery to delve into the fascinating world of leadership and high-performance mindset. The episode kicks off with a warm welcome to Coach Morgan, followed by an exploration of his journey into leadership coaching.

The conversation takes an exciting turn towards the power of mindset and its profound impact on health and overall well-being. Both host and guest concur that healing begins in the mind, highlighting the critical role thoughts and beliefs play in shaping one's actions.

They then dive into the essence of leadership, prompting Coach Morgan to define it. The discussion shifts to the challenges faced by individuals struggling with their businesses or health from a leadership perspective. It becomes clear that many people lack the necessary elements for success and often struggle to overcome their sticking points.

The highlight of the episode is an announcement about their upcoming live event on October 28th, focusing on building a high-performance mindset. The conversation explores what constitutes a high-performance mindset and offers practical tips for reshaping habits and belief systems related to health, fitness, career, and life.

To wrap it up, they address the ultimate question: What are the common pitfalls that kill a high-performance mindset? Tune in to discover the insightful answers to these questions and more in this engaging episode of the Hormone Helper Podcast.

Resources mentioned in this episode:
Get in touch with Coach Morgan on Instagram: https://www.instagram.com/morgan.emery/?hl=en
Reconnect Live Event Oct 28th : https://fit4allfitness.com/reconnectlive

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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The Hormone Helper Podcast Episode 59.Unlocking Health: Hormone Reboot vs. Vantage Academy

Hey podcast fam! Welcome back to another episode of our podcast, where we celebrate hitting 2500 downloads – thank you all! Today, we're diving deep into the difference between our Hormone Reboot Program and Vantage Academy, designed to help you regain control of your health.

Our host, Andrew, shares his personal journey from a health struggle to becoming a coach. He emphasizes the importance of understanding how your body works, especially the role of hormones and nutrition. 

First, we explore the Hormone Reboot Program, an 8-week journey to reset your hormones and metabolism. Andrew uses a great examples to compare hormones to your computer's operating system, explaining how imbalances can lead to weight gain, digestive issues, and more. He also speaks about group coaching , and how it provides support, accountability, and shared experiences.

Next up is Vantage Academy, Andrew's foundational program. He reveals the meaning behind "Vantage" – a new viewpoint for committing to your health goals. It's a virtual program offering accountability, nutrition, training, accelerated growth, and education. Andrew passionately emphasizes that everyone deserves access to these tools for long-term health.

So, whether you're struggling with hormone imbalances or seeking a comprehensive health education, this episode explains how our programs can empower you to take control of your health journey. Don't miss the mindset shift Andrew experienced at a crucial moment – it might just change yours too!

Resources Mentioned in this episode 
Hormone Reboot Program: https://fit4allfitness.com/hormone-reboot
Vantage Academy: https://fit4allfitness.com/group-coaching-program-info
October 28th LIVE event: https://fit4allfitness.com/reconnectlive

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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The Hormone Helper Podcast
Ep.58: Repetition for Results: Achieving Health and Fitness Goals

Summary:

Welcome back to another episode of the Hormone Helper Podcast. In this episode, Andrew shares valuable insights inspired by a visit to the London Air Show. He reflects on the impressive routines and performances of military pilots and how their dedication to repetition parallels the path to achieving health and fitness goals.

Andrew highlights the importance of repetition in building healthy habits and consistency in daily routines. He discusses five key areas where repetition can make a significant difference:

1. Sleep Schedule: Consistency in bedtime and wake-up times helps regulate your circadian rhythm and energy levels.

2. Hydration: Drinking eight glasses of water daily ensures proper nutrient flow and cellular function.

3. Meal Times: Establishing set meal times helps maintain a stable metabolism and prevents erratic eating patterns.

4. Meal Portions: Consistently eating similar amounts of food each day aids in maintaining nutrient balance.

5. Mental Conversation: Developing a habit of positive self-talk and focusing on your "why" can boost motivation and discipline.

Andrew also emphasizes the importance of discipline, picking yourself up after setbacks, and using positive language to reinforce your commitment to your health and fitness goals.

Repetition is the key to turning these practices into habits that feel effortless, much like the precision and control exhibited by the airshow pilots. Andrew encourages listeners to start with one area of focus and gradually build up their repetition and consistency.

If you're struggling with making repetition a part of your routine, Andrew offers coaching programs through his website, www.fit4allfitness.com, to provide guidance and accountability.

Remember, repetition is the path to achieving your health and fitness goals. Stay consistent, stay disciplined, and watch your efforts pay off over time.

Thank you for tuning in to the Hormone Helper Podcast. Until next time, stay committed to your health journey!

Resources mentioned in this episode:
Reconnect Live event on OCT 28th: https://fit4allfitness.com/reconnectlive

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Hormone Helper podcast Episode 57:
Why Counting Macros Might Not Be the Answer: The Macro Dilemma 

Welcome back to the Hormone Helper Podcast with Coach Andrew, your hormone helper and nutritionist. In this episode, we dive into the world of macros (or "macrosa", as Andrew humorously calls it) and discusses why tracking them might not be the best approach for sustainable weight loss or maintenance.

Key Talking Points:

1. The Origins of Macros: Andrew takes us back to the bodybuilding days of Arnold Schwarzenegger and Lou Ferrigno, explaining how macros gained popularity as a way to optimize muscle growth and recovery.
2. Macronutrients vs. Micronutrients: Andrew compares macros (carbs, proteins, fats) to the big parts of a car engine and micronutrients (vitamins, minerals) to the small but crucial nuts and bolts. He emphasizes the importance of both for overall health.
3. Unique Metabolisms: Andrew simplifies the concept of varying metabolisms by likening it to different ovens—some fast, some slow. He emphasizes that genetics, age, and hormones influence metabolic speed and performance.
4. Stress and Cortisol: Andrew explains how stress affects calorie expenditure and can disrupt weight management. He discusses the importance of managing stress to maintain a healthy metabolism.
5. Mindful Eating and Long-Term Sustainability: Andrew highlights the downsides of rigid macro tracking, including potential stress, obsession, and poor food relationships. He advocates for mindful eating, listening to hunger and fullness cues, and focusing on long-term, sustainable lifestyle changes.

In conclusion, Coach Andrew encourages listeners to reconsider the obsession with tracking macros and instead prioritize balanced nutrition, managing stress, and adopting a mindful approach to eating for sustainable, healthy living.

Resources mentioned in this episode:
Vantage group coaching program : https://fit4allfitness.com/group-coaching-program-info

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The hormone Helper Podcast Ep 56:"Conquering Fear: Embracing Your Unique Flag"

Summary:

In episode 56 of the podcast, Coach Andrew shares his recent experience at Comic-Con and how it inspired him to discuss the topic of overcoming fear and embracing your true self. He begins by highlighting his love for all things geeky and authentic and emphasizes the importance of showing up as your genuine self every day.

Andrew narrates an event at Comic-Con where he witnessed people hesitating due to fear, similar to how many individuals hesitate in their health and fitness journeys. He shares his own experience of facing fear by participating in a military fitness test at the event, even though he felt anxious and uncertain.

The episode delves into the distinction between failing and feeling like a failure. Andrew encourages listeners to view failure as a stepping stone to growth and emphasizes the importance of consistently committing to their goals and dreams.

He also discusses the impact of language on one's mindset, emphasizing the power of positive self-talk. Andrew encourages listeners to face their fears head-on, commit fully to their goals, and stop hesitating, as doing so leads to a brighter and more successful future.

The episode concludes with an exciting announcement about an upcoming live event Sept 30th focused on mindset and high-performance habits, designed for entrepreneurs and self-employed individuals who want to overcome fear and achieve their goals.

Listeners are encouraged to attend the live event or access the recorded content to gain valuable insights into conquering fear and embracing their true selves.

Resources Mentioned in this episode:

Reconnect Live Event: https://fit4allfitness.com/reconnectlive

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The Hormone Helper podcast Ep.55:
How to communicate in your relationships for better health

In this episode, coach andrew brings on special guest Emily Gough. Emily is a human connection coach, writer, speaker and host/founder of the respected top 200 Room to Grow™ Podcast. Fueled by insatiable curiosity for the nuance and complexities of relationships and the human experience, she takes a holistic mind/body approach using the psychology and physiology of emotions to give you the guidance, real-life tools and perspective you need to take ownership of your life, revolutionize your relationship to yourself, and create thriving connections with others.

Emily and Andrew discuss how you can create personal meaning from pain,  what setting a proper and realistic boundary look like, and Emily shares her three personal pillars needed for better communication in life.

Connect with Emily:
emilygoughcoaching.com
on IG: @emilygoughcoach
https://www.instagram.com/emilygoughcoach https://www.facebook.com/emilygoughcoaching

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

bonus Episode Getting Real with the costa's
episode 13: logical vs emotional and intuitive decision making

Coach andrew and Lorna discuss the differences between how they make decisions and what it means to be intuitive versus being simply logical to make decisions

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Hormone helper Podcast EP. 54:The Power of Patience in Your Health Journey

In this episode, we dove deep into the importance of patience when it comes to achieving your health and wellness goals. As your friendly health coach, I shared insights and advice to help you stay on track and embrace the journey towards a healthier you.

Key Takeaways:

1. Slow and Steady Wins the Race: Just like in a marathon, lasting health changes require consistent effort over time. We discussed how rushing can lead to burnout and how patience helps you maintain balance.
2. Body Transformation Takes Time: We explored why your body needs time to adapt to new habits and why quick fixes can be harmful in the long run.
3. Avoid Quick Fixes: Discover why rushing into extreme diets or workouts can backfire and how patience helps you choose sustainable approaches that yield better results.
4. Healthy Habits Need to Stick: Patience was highlighted as the secret ingredient to developing habits that become second nature and ensure long-term success.
5. Progress Isn't Always Linear: We delved into the reality that health journeys have ups and downs.
6. Celebrate Small Wins: Learn why celebrating every small achievement is crucial and how patience helps you appreciate the journey, no matter how incremental.
7. Learn and Adjust: Discover the role patience plays in giving you the time to experiment, figure out what works best for your body, and adjust your approach accordingly.
8. Mindset Matters: We discussed the stress-reducing benefits of a patient mindset, making your health journey not just about physical changes but also mental well-being.
9. Avoid Burnout: Understanding how rushing can lead to burnout, we explored how patience empowers you to take a sustainable approach that ensures consistency.
10. Embrace the Process: Finally, we wrapped up with a reminder to enjoy the process of becoming healthier, focusing on the journey as much as the destination.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The Hormone Helper Podcast EP 53: what can you do to have the best digestion

Welcome back to "The Hormone Helper Podcast." I'm Andrew, and today we've embarked on a deep dive into the realm of digestion. We've explored how complex this process truly is, involving organs and hormones working in harmony. Digestion is like a symphony, and understanding it can lead to better digestion, reduced bloating, discomfort, and even improved weight loss results.

We learned that even with a premium digestive system, it can only break down about 90 percent of what we eat, leaving some waste behind. A healthy digestive process involves multiple steps, starting with stomach juices containing hydrochloric acid and enzymes to break down food into absorbable chunks.

Hormones, including gastrin, ghrelin, and leptin, influence how our stomach functions and regulate appetite. The small and large intestines play a crucial role in nutrient absorption, while chronic stress can disrupt digestion by redirecting blood flow away from the digestive system.

Estrogen imbalances can wreak havoc on digestion. High estrogen levels can result from medication, personal care products, and certain foods, leading to bloating, inflammation, and weight gain. Hormone-supportive foods, like whole grains, lean proteins, healthy fats, and colourful fruits and vegetables, can create a foundation for better digestion and hormonal balance.

We've tackled some common questions to empower you on your journey:

Question 1: How can diet changes and food choices alleviate bloating, gas, and abdominal pain while promoting better digestion?
Question 2: What exercise routine supports digestion and weight loss?
Question 3: How can stress management techniques enhance digestion?
Question 4: What's the connection between meal timing, intermittent fasting, digestion, and weight loss?
Question 5: How do probiotics and prebiotics support digestion and weight management?

Resources Mentioned In the Episode
30 Day Hormone Reset Program is in live launch!  check it out here for hormone and digestive support : https://fit4allfitness.com/hormonereset

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode 52 of the hormone helper podcast:
How Different Diets Effect Digestion and Hormones

SUMMARY
In this episode of "The Hormone Helper Podcast," Coach Andrew delves into the intricate relationship between different diets and their impact on hormones and digestion. As he introduces the revolutionary Hormone RESET Program, he invites listeners to join a transformative journey towards improved health and well-being.

Andrew starts by dissecting various diets' effects on hormones, offering both positive and negative impacts. Intermittent Fasting, known for its positive effects on insulin sensitivity and growth hormone release, could potentially lead to cortisol fluctuations and thyroid suppression. Carb Cycling, beneficial for leptin regulation and gut hormones, may induce insulin spikes and affect energy levels. The Keto Diet's insulin regulation and appetite control come with potential drawbacks such as thyroid impacts and cortisol imbalance. On the flip side, the Vegan Diet's insulin sensitivity benefits might be countered by challenges like vitamin B12 deficiency and iron absorption issues. Finally, the Vegetarian Diet's digestive hormones support could be compromised by protein and enzyme deficiencies.

The episode further explores how each diet can affect digestion. Intermittent Fasting's extended fasting windows might reduce enzyme production and disrupt the gut micro-biome. Carb Cycling's frequent carbohydrate shifts could lead to digestive discomfort and imbalance in the gut microbiota. The Keto Diet's low fiber intake may result in constipation, while the Vegan Diet's abrupt fiber increase could cause gas and bloating. Lastly, the Vegetarian Diet's lack of protein enzymes and reliance on plant-based foods might deplete digestive enzymes required for complex carbohydrate breakdown.

Andrew emphasizes that individual responses to these dietary effects vary due to factors like gut health and existing digestive conditions. He concludes the episode by celebrating its one-year mark and expressing gratitude to listeners for their continuous support.

Resources mentioned in this episode:
Hormone Reset Program: https://fit4allfitness.com/hormonereset

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/andrew_hormonehelper/

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The Hormone Helepr Podcast:
Bonus Content- You are your own greatest ally, as well as your own worst enemy

Coach andrew shares a powerful message that light cannot exist without darkness to clarify it. If you are struggling with your headspace, and feel like you are only catching he "wrong" or "bad" side of life, you need to hear this.

Coach andrew recommends you save this to listen to when you need! 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The Hormone Helper Podcast
special series -GRWC Ep 11: Setting realistic expectations, and dealing with guilt

Coach andrew And His wife lorna discuss managing expectations, and how they built a business while living their life guilt free.

Make sure you check out lorna here:
TIK TOK https://www.tiktok.com/@lorna_bingeeatingcoach?lang=en

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

The Hormone Helper podcast
Special Series: Tea & Teachings Episode: the Missing link Info Alone won't give you

here coach Andrew discusses information overload, how you are drinking out of a firehose, which overwhelms you to the point of asking " where do I start?" He goes over how to use accountability to get live feedback, plus experience with people who have done it before. 

Resources mentioned in this episode :
Hormone Reset Program: https://fit4allfitness.com/hormonereset
Starts august 1st 2023! 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode 51 or the Hormone Helper Podcast
:Hormone Coach vs a Naturopath, what's the difference? 

Introduction:
Welcome back to another episode of the podcast! Coach Andrew here, feeling energized and excited about my morning routine and upcoming Hormone Reboot Program. Today, we address a common question I receive from clients and clarify the difference between what I do as a hormone coach and what a naturopath does. Understanding this distinction is crucial when seeking the right support for your health and wellness goals. So let's dive in!

1. Personal Connection and Passion:
   I share my personal journey of overcoming health challenges, which motivates me to focus on hormonal support, weight management, metabolism, and digestion. My experiences fuel my passion for helping others with similar struggles and providing them the support I wish I had received earlier.
2. Knowing the Limitations:
3. Naturopathic Approach:
4. Personal Training Perspective:
5. Holistic Hormone Coaching:
6. Integration and Long-Term Impact:
7. Credentials vs. Results:
   While credentials are essential, they don't guarantee success. 

Conclusion:
As you embark on your health journey, remember that taking ownership of your well-being is essential. Seek guidance from someone who resonates with your needs and goals, regardless of titles or credentials. The journey to improved health is a partnership between you and your chosen practitioner. If you're interested in hormone coaching and the Hormone Reboot Program, visit the show notes for more information and reserve your spot!

Resources mentioned in this episode:
Hormone reset program: https://fit4allfitness.com/hormonereset
Hormone Reboot Program: https://fit4allfitness.com/hormone-reboot

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

July 17th 2023

Hormone Helper Podcast:
 Episode 50. what Caroline learned working with me as a coach

Brief summary of show:

Coach andrew brings on caroline  to discuss what it is like to work with him, as well as goes into her personal goals of why she worked with a coach!

• Sign up for our Hormone Reboot Program https://fit4allfitness.com/hormone-reboot 

Connect with Caroline here:

• home grown hideaway- a fantastic place to get away www.homegrownhideaway.com

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Getting Real with the Costa's Ep 10: The coaching Industry and how to navigate it

Summary:
Here Coach Andrew and his wife Lorna discussed what coaching is as an industry. They covered:
Coaching industry

• What coaching actually is- service versus being a product(people keep searching for coaching that will do the tasks for them) and that is not what a service is. ITS ABOUT SUPPORT & ACCOUNTABILITY, making you feel seen
  PERSPECTIVE SHIFTS
• Our stance on does everyone need a coach
• Sales calls verses not
• What we were taught that IRKS us in the industry (cold messages)
• Not convincing someone to join programs bc we want ppl who want to be inside
• Its not about WHAT TO DO its about valuing learning from someone who is where you want to be
• not having to figure out HOW to get there / time is money (time wasted figuring it out on your own)
• How we run our businesses
• The different levels of coaching and clients natural ceilings based on emotions and financials 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Hormone Helper Podcast Episode 49: 5 signs your hormones are imbalanced

Summary:
In this episode of the Hormone Helper Podcast, Coach Andrew explores the topic of hormonal imbalance and its common signs. He emphasizes the importance of recognizing and addressing these symptoms early on, and highlights the role of triggers and conditions in understanding the body's signals. Andrew shares his personal journey of discovering his own hormonal issues and the confusion he experienced before finding solutions. He encourages listeners to become more aware of their bodies and symptoms. Let's dive into the five signs of hormonal imbalance

Sign 1: Slowing Metabolism 
Sign 2: Weakened Digestion
Sign 3: Chronic Fatigue
Sign 4: Noticeable Inflammation
Sign 5: Premature Menopause or Andropause Symptoms

Resources mentioned in this episode:
Hormone Reboot Program:

• Introduces the Hormone Reboot Program, designed to address hormonal imbalances using healthy food sources
• Personalized nutrition game plan based on body type
• Custom movement and training routine
• Heroines Reboot Master Guide modules for understanding and maintaining hormonal balance
• Program available for pre-sale with a discount until Friday, July 28th/23, and starting on August 1st
•  email info@fit4allstudio.com with the word "REBOOT" to get started

Thank you for tuning in to the Hormone Helper Podcast!

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Getting real with the Costa's Episode 9 :
How to love success, and what the definition of success really means

- Doesnt matter what it is that you do, you need to keep going
-our definition of success 
-HAPPINESS , even making more money but still not happy
-you can be successful in one area but struggle in another
-end destination / destination addiction & why we are conditioned to feel that way
-not letting good days be so good that normal days feel bad
-kill the old you to make a new you (always looking for new ways and create new success)

Stopping the chase- the grass isn't greener on the other side, you are where you need to be in this moment 

(finding the in between, between being grateful for where we are and what we have without comparing ourselves to other successful people that are further along than us

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode 48 of the HorMone Helper Podcast
The Dangers of Self-Sabotage: Letting Titles Define Your Life

In this episode, we dive into the biggest cause of self-sabotage in people's lives: the titles they adopt. We explore how titles, such as "mom," "entrepreneur," or "CEO," can shape our behaviour and lead to detrimental outcomes. We also discuss the importance of setting positive intentions and living by your values to achieve your goals. Join us as we uncover the impact of titles on our lives and how we can break free from their limitations.

Episode Highlights:

• Introduction to the concept of titles and their influence on our lives.
• The negative consequences of fully adopting a title, such as neglecting personal health, sacrificing boundaries, or missing out on quality time with loved ones.
• Recognizing that titles are actions we perform, not definitions of who we are as individuals.
• The power of intentions: shifting focus from titles to values and using them to achieve positive outcomes.
• Applying values through intentional actions, both towards others and oneself.
• Understanding the significance of your "why" and its connection to your goals.

Conclusion:
Letting titles define our lives can lead to self-sabotage and negative outcomes. By shifting our focus to intentions, values, and accountability, we can break free from the limitations of titles and live more fulfilling lives. Remember, it's not about the title you hold, but the actions and values that truly shape who you are.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Special Series- Getting Real With the Costa's
Episode 8: How's your Body Image 

Summary:  Coach Andrew and his wife Lorna shares how they have both struggled with body image in the past, stemming from comments that people have made about their bodies. Their struggles looked very different, and they both went down unhealthy paths to try to change & fix their body. In this episode, they discuss what the struggles of body image looked like & how they have worked through them.

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Hormone Helper Podcast
Episode 47- Balancing Hormones for Weight Loss Using Food

Brief summary of show:
In this episode, we dive into the topic of balancing hormones for weight loss and explore how food can play a crucial role in achieving hormonal balance. Our host shares personal experiences and discusses the challenges faced by clients struggling to lose weight. We'll learn about the four main hormones that regulate metabolism and the impact of hormone imbalances on weight gain. Get ready to understand the importance of hormones and how they influence your body's ability to shed those extra pounds.

Episode Highlights:

1. Exploring the Shift in Weight Loss Challenges
2. Understanding the Role of Hormones in Metabolism
3. The Four Main Hormones and Their Functions
4. Factors Contributing to Hormonal Imbalances
5. Steps to Balance Hormones and Promote Weight Loss
   a. Step 1: Incorporating Zinc-Rich Foods to Reduce Estrogen Levels
   b. Step 2: Including Vitamin B-Rich Foods to Lower Cortisol Levels
   c. Step 3: Supporting Nighttime Recovery with Magnesium-Rich Foods
6. Importance of Consistency in Implementing Dietary Changes
7. Announcement: Upcoming Seminar on Hormonal Imbalance June 28th

Resources mentioned on this episode:
- Hormonal Imbalance seminar June 28th click here to register
- Clean Basix Multivitamin for men click HERE
- Clean Basix Multivitamin for women click HERE

Connect with Coach andrew here:
- facebook : https://www.facebook.com/andrew.costa.56
- linked in:  https://www.linkedin.com/in/andrewcostaf4a/

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

finding your OWN way to achieving your health and fitness goals
- Tea and Teachings episode

Summary:
In this episode coach andrew shares live what it takes to see and create your own results, and explains why trying someone else diet or workout wont work for you. There are three tangible ways to make results for yourself.
 1) find something realistic that you can be consistent with 
2) be intuitive with your body and track 
3)drop the label and be willing to be flexible. 

you can't be successful for yourself, if you are always doing someone else plan to success. 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Hormone Helper Podcast 
Episode 46: how to build muscle without looking like a body builder

Brief summary of show:
Coach Andrew brings on special guests Mike Morrison and Julie Jarvie, owners of two F45 locations, one in Ancaster and F45 Training Stoney Creek Mountain. 

They have always been passionate about their own fitness, nutrition, athletics, and overall healthy, active lifestyle. For that reason, when they found F45 Training in California 5 years ago, they immediately knew this was something they wanted to bring back to their community and start helping others make life altering changes and improvements. 

They discuss why people don't work out regularly, different types of training that can be done for workout beginners, how to exercise when you are short on time, as well as positive body image.

List of resources mentioned in episode :

Go Check out F45 ancaster or F45 stoney Creek Mountain 
email: mmorrison@f45training.com

• https://f45stoneycreekmountain.social-fitness.co/5class-payment-9501-4292-8990-3801
• https://f45trainingancaster.social-fitness.co/5class-payment-9501-4292-8990

Reach out to coach Andrew

• email: info@fit4allstudio.com
• website: www.fit4allfitness.com

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Special Series- Getting Real With the Costa's Ep 8: Dealing with body image

Here coach Andrew chats with his wife Lorna on how to deal with body image, as both a coach and when they were younger. body image is a major issue that  many people struggle every day. Through this conversation you will learn how Andrew and lorna dealt with their own struggles, the challenges of what having a poor body image can give you, as well as what they did to deal with their struggle. 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Hormone Helper Podcast

Episode 45: How to tell if your hormones are imbalancedEpisode number and title:

Brief summary of show:

Coach Andrew Discusses  how you can tell if your hormones are  imbalanced by showing you the four differences  of where main hormone imbalance comes from. He goes over the two main causes of  high cortisol and high estrogen, and lists how you can work on  balancing your hormones naturally. 

List of resources mentioned in episode (including sponsors):

• digestive enzyme from Clean Basix, use : BASIX10 for 10% off
• Vantage group coaching program to help balance hormones

Reach out to coach andrew

• email: info@fit4allstudio.com
• website: www.fit4allfitness.com

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Welcome to a special series where Andrew and his wife Lorna have intimate conversations with each other. These Episode are completely unscripted, but this weeks episode is all their family relationships!

In this episode of getting real with the Costas, they discuss:
-Their relationship with their family
-The skills and values they took from their parents
-Doing many things unconventionally & how their parents supported them through it all
-How their relationship evolved as they moved away from home
& so much more!

We are choosing to run this series as a standalone one, so make sure you check out the titles regularly, as these episodes will be listed under the "Special Series" title

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Welcome to a special series where Andrew and his wife Lorna have intimate conversations with each other. These Episode are completely unscripted, but this weeks episode is all about what Andrew & Lorna learn running their fitness studio back in 2018  and why it was no longer in alignment for them to keep it.

They discuss:
-why they opened a fitness studio
-the business model that was most profitable & successful for them
-Andrews struggle with depression
-how Lorna's desire to run an online business WHILE operating a fitness studio impacted their relationship
-the REAL expenses of having a brick and mortar business
-why they decided to close their studio

We are choosing to run this series as a standalone one, so make sure you check out the titles regularly, as these episodes will be listed under the "Special Series" title

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Welcome to an episode of another bonus series called tea and teachings.

Here coach Andrew will be personally sharing life weekly lessons and mindset shifts. Feel free to join him life every friday at 10am EST on facebook, located directly on his personal profile page!

if you aren't friends with coach Andrew already, you can  request to add him here to see his other great content! https://www.facebook.com/andrew.costa.56/

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Welcome to a special series where Andrew and his wife Lorna have intimate conversations with each other. These Episode are completely unscripted, but this weeks episode is all about  Andrew & Lorna's social life & the boundaries they have in place. 

They discuss:
-Their personalities and how that impacts their friendship
-Their view on friendship & the difference between entrepreneur friends & friends who don’t own their own business
-How they choose our friends & the boundaries they hold with the friends they do have
-Their goal in making new friends when moving and how that's been going
-Investment and commitment of time in friendships 
-Being seen as friends & not coaches when hanging out in public

We are choosing to run this series as a standalone one, so make sure you check out the titles regularly, as these episodes will be listed under the "Special Series" title

contact coach andrew here: https://ovou.me/fit4allfitnessinc

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode 44: The Impact of Food Quality on Digestive Health

Introduction:

• Welcome back to the Hormone Helper Podcast!
• Recap of recent trip to Santorini, Greece
• Highlighting the stunning beauty and delicious food of Santorini

Segment 1: The Pleasures of Greek Cuisine

• Describing the incredible food experienced in Greece
• Fresh seafood, authentic Greek classics, and locally sourced ingredients
• Personal love for Greek food inspiring today's episode

Segment 2: Digestive Issues and the Impact of Travel

• Common digestive issues experienced while traveling or dining out
• High prevalence of digestive problems worldwide, particularly IBS
• Impact of IBS on daily life and productivity

Segment 3: Food Quality and Pesticide Exposure

• Contrasting food regulations between Europe and North America
• Europe's focus on providing documentation and sourcing for food safety
• Lack of emphasis on food quality in North America
• Pesticide use and its impact on the body

Segment 4: A Client's Story and Hormonal Imbalances

• Sharing a client's experience with digestive issues and weight gain
• The role of estrogen and cortisol in gut health
• Progressive toxicity and chronic inflammation

Segment 5: Addressing Inflammation and Toxin Buildup

• Washing vegetables and fruits with vinegar and sea salt to remove bacteria and weaken pesticides
• Reducing inflammatory foods to support digestion and overall health
• Benefits of removing fried foods, refined carbs, sodas, and processed meats

Segment 6: Custom Support with Vantage Coaching Program

• Highlighting the Fit4All Fitness Vantage Coaching Program
• Tailored nutrition plans based on individual needs and hormone panel
• Invitation to join the program for personalized support

Conclusion:

• Recap of key points discussed in the episode
• Encouragement to take action and seek support for nutrition and hormonal health
• Sign off and gratitude for listening

Resources mentioned in this episode:
digestive enzyme: https://cleanbasix.com/products/digestive-optimization-stack
Vantage program: https://fit4allfitness.com/group-coaching-program-info

Contact coach andrew
em: info@fit4allstudio.com

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

may 8th 2023

Hormone Helper Podcast

Episode #43 - Stop the toxic self talk, changing your headspace

Brief summary of show:

In this episode, coach Andrew brings on special guest Laura Louise, registered psychotherapist and creator of  The Royal Arts Healing Academy, to discuss the way we speak to ourselves within our own mind. Laura uses real world and personal examples  to explain why we speak to ourselves in a negative way, and how self sabotage can make us feel stuck. Coach andrew  asks questions on the changes peoples mindset went through after covid, as well  as bring up how social media can make us feel  a sense of false urgency. Laura ends the episode with two tangible tools that you can implement today to get started on healing your headspace and mental dialogue! 

List of resources mentioned in episode (including sponsors):
Connect with Laura

• instagram: @lauralouise.ca
• facebook: https://m.facebook.com/royalartshealingacademy
• get her amazon book here: https://www.amazon.ca/Discover-You-Discovering-World-Confessions/dp/1484806808

Don't forget coach andrew still has two spots for group coaching:

• group coaching: https://fit4allfitness.com/group-coaching-program-info
• www.fit4allfitness.com

Connect with Andrew here:

• facebook: https://www.facebook.com/andrew.costa.56
• Linked in: https://www.linkedin.com/in/andrewcostaf4a/

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode 42.Understanding Your Hunger and Fullness Cues

Dont forget our coaching program is accepting applicants for end of april!
April program sale for coaching: www.fit4allfitness.com/april23
for more info email us at : info@fit4allstudio.com

Brief summary of show:
The host starts the episode by discussing hunger and fullness cues. Andrew shares his recent conversation with a client who was struggling with late-night eating, despite following a healthy diet throughout the day.

Types of Hunger:
Andrew explains that there are only two ways hunger shows itself: 1) when you haven't eaten in a while or are under eating 2) when you eat as a part of a habit you have. He then explains the concept of true hunger, which is hunger that doesn't go away with water, activity, chewing gum, or a distraction, and often appears with an energy low or cravings for sugar or salt.

Understanding True Hunger:
Andrew uses an example of a car's fuel tank to explain the concept of true hunger and compares the energy level of a person's body to the gas in a car's tank. When you skip meals, it's like not filling up your gas tank. Eventually, your body will give you a warning signal in the form of hunger, just like the light in a car that tells you to fill up.

He also highlights the fact that the longer you ignore this signal, the worse true hunger gets, and it can have a negative impact on your metabolism, energy output, and thyroid. Additionally, he explains how hunger cues may lead to sugar or salt cravings, which indicate a lack of energy or increased stress levels.

Connect with Andrew here:
Linked inhttps://www.linkedin.com/in/andrewcostaf4a/
facebookhttps://www.facebook.com/andrew.costa.56
april program sale for coaching: www.fit4allfitness.com/april23

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode live date: april 18th 2023

Hormone Helper Podcast( guest Episode!)

Episode # 41 -common mistakes people make when they are trying to eat healthy

Brief summary of show: 

Here coach Andrew and guest Blenda the nutritionist discuss the common mistakes around healthy eating, as well as discuss what they eat and how fold has changed within the past 4 years to be higher in chemicals. 

List of resources mentioned in episode:

• link to Blenda's Book :Change Your Mindset - Smart People Don't Diet. Amazon.com: Blenda Chan: books, biography, latest update 

Sign up for our hormone Reboot program April Sale!

• www.fit4allfitness.com/april23 

Connect with Blenda here:

• blendarhn@gmail.com

Connect with Andrew here:

• Linked in: https://www.linkedin.com/in/andrewcostaf4a/
• Facebook: https://www.facebook.com/andrew.costa.56
• email : info@fit4allstudio.com

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Special Series- Getting Real With the Costa's Episode 4: the highs and lows with social media, here is how we use it

Heres what we talk about: 
-Lorna's growing social media platform
-navigation of how to se social media responsibly
-our boundaries around social media platforms
-why you cant fall into the scroll trap
-personal relationships being different than online connections 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode live date: 13/04/2023

Hormone Helper Podcast

Episode number 40. Answers to the Top 10 questions that people ask about weight loss

Brief summary of show: 

In this episode, the host Andrew answers the top 10 questions that people search online about weight loss. As a hormone coach, he finds it interesting that weight loss is still one of the highest priorities for his clients in their health journey.

Andrew's company has helped 2940 people so far, and he notes that weight loss is either a primary or secondary goal for all his clients, and the average weight loss goal is more than 30 lbs. However, he emphasizes that what people really want is fat loss, not just weight loss, as the latter encompasses all of one's muscle mass, bone density, organs, and stored water, along with body fat cells.

Throughout the episode, Andrew provides answers to the following top 10 questions on weight loss:

1. What is the best way to lose weight fast?
2. What is an unhealthy rate of weight loss?
3. Does apple cider vinegar help burn belly fat?
4. How do I beat the weight loss plateau?
5. How long does it take to see results from diet and exercise?
6. Which exercise burns the most belly fat?
7. Do I have a health problem that makes me overweight?
8. What is a healthy weight to be at for me?
9. How do I know when I need to change my plan?
10. How do I control my hunger so that I don't binge on high-calorie foods?

In answering these questions, Andrew provides his insights on the most effective and sustainable ways to approach weight loss and fat loss, backed by scientific research and his experience as a coach.

Listeners are reminded that weight loss is a complex journey and that there is no one-size-fits-all approach. However, with the right mindset, a personalized plan, and the support of a coach, anyone can achieve their weight loss and fat loss goals.

Listeners are encouraged to reach out to Andrew via email at andrew@fit4allstudio.com with any additional questions or topics they would like him to cover on the podcast.

Thank you for tuning in, and don't forget to subscribe to the podcast for more insights on health and wellness!

List of resources mentioned in episode:
group coaching april program sale: https://fit4allfitness.com/april23

Connect with Andrew here: 
em: andrew@fit4allstudio.com
fb: https://www.facebook.com/andrew.costa.56

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

In this podcast episode, we celebrate hitting 1500 downloads! YAY Also we remind listeners about our upcoming Boosting Testosterone Naturally seminar. The seminar offers practical steps to improve testosterone levels naturally and discusses whether testosterone replacement therapy is necessary.

The main topic of this episode is the importance of testosterone and its decline over the past 10 years. Coach Andrew shares a personal story about struggling with hormonal imbalances due to low testosterone levels in his early 20s. Low testosterone affected every hormonal system in his body, leading to thyroid issues, adrenal fatigue, weight gain, and digestive problems.

Coach Andrew emphasizes that low testosterone is not just an "old man issue" but affects people of all ages and genders. Research shows a severe decline in testosterone levels unrelated to the natural drop that occurs with age. The decline is dependent on factors such as muscle usage, protein and zinc intake, and the body's ability to produce the hormone.

In this he covers all ways that testosterone is declining steadily by discussing: Weight, Physical activity, Diet, Alcohol, Sleep, Toxins

The host encourages listeners to pay attention to their testosterone levels and seek support or get started on taking care of your levels.

Resources mentioned in this episode:
- Boosting Testosterone Naturally Seminar: http://www.fit4allfitness.com/testboost

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

March 13th 2023
Hormone Helper Podcast

Episode 38: Foods and Chemicals that are poisoning Your Hormones 

Brief summary of show:

Welcome to the latest episode of our podcast where we discuss the topic of hormone-disrupting foods and chemicals. 

Hormones have been under attack in recent years from chemical toxins, food additives, and the degradation of muscle mass over generations. As a result, men and women are finding their moods are terrible, body fat is higher, libido is low, and it's hard for them to stay active and keep muscle on their body. 

In this episode, we discuss how endocrine disruptors can do three things to the way your hormones function, including acting as hormone mimics, hormone blockers, and producers. Join us as we explore these concepts in-depth and how they relate to the food you eat. 

We also mention an upcoming seminar on boosting testosterone naturally with food and how you can register for it. Don't miss out on this informative episode!

List of resources mentioned in episode :

• Boosting Testosterone Naturally Seminar: https://fit4allfitness.com/testboost

Connect with Andrew here:

https://ovou.me/fit4allfitnessinc

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode 37: Decrease inflammation and reduce bloating Seminar

How many times have you finished a meal, and literally right after you stomach blows up to twice its size, your pants become uncomfortable to wear and your stomach starts hurting from the inside out. 

This hurting is almost like period cramps(for those who have that of course) and feels like your inside are pressing out against your hips and your ribs. There is nothing worse than the feeling of being constantly bloated, and YET In any given week, about 1 in 7  adults (14 percent), suffer from abdominal bloating.

I want you to know, being bloated is not NORMAL. It may be common, but that doesn't mean that you can't make changes today to better your digestive system, and improve your nutrient absorption.

Topics covered:

• Two different types of bloating
• symptoms of what bloating and ibs really are
• how stomach inflammation effect your metabolism and body
• tips on how to better your inflammation
• tools to reducing your bloating

Resources mentioned:
slidedeck:
https://docs.google.com/presentation/d/e/2PACX-1vTQWTYTjbIZdXknBL1pM22H2eXEfv30r-j2NrcmfJLcEq8LhLa2Pesj_wLf3Sdc1H5MKuzw9Rn3ii7k/pub?start=false&loop=false&delayms=3000
Hormone Reboot Program:
https://fit4allfitness.com/hormone-reboot

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Special Series- Getting Real With the Costa's Episode 2: Our Rental Property

Welcome to a special series where Andrew and his wife Lorna have intimate conversations with each other. These Episode are completely unscripted, but this weeks episode talks on how lorna and Andrew chose to invest big in their first rental property! If you aren't sure if rentals are for you, this will give you some great insight on the process, as well as why they chose this route for building long term wealth.

We are choosing to run this series as a standalone one, so make sure you check out the titles regularly, as these episodes will be listed under the "Special Series" title

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Special Series- Getting Real With the Costa's Episode 1: Money mindset

Welcome to a special series where Andrew and his wife Lorna have intimate conversations with each other. These Episode are completely unscripted, but this weeks episode talks most on money mindset and what it is like to be a business owner while developing this. 

We are choosing to run this series as a standalone one, so make sure you check out the titles regularly, as these episodes will be listed under the "Special Series" title

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

In this episode of the podcast, our host Andrew discusses the topic of bloating, a common issue faced by many people. Andrew shares his personal experience with bloating and how it affected his life when he was younger and into bodybuilding. He explains how excessive calorie intake, mass gainer supplements, and intense exercise led to his digestive issues, bloating, and gassiness.

Andrew sheds light on the fact that bloating is not normal, although it may be common, and provides tips and tools to help improve one's digestive system and reduce bloating. He mentions two different types of bloating, namely hormonal bloating and digestive bloating, and provides an in-depth explanation of each.

In conclusion, this episode is a valuable resource for anyone looking to reduce bloating and improve their digestive health. To attend Andrew's upcoming seminar on "How to Decrease Inflammation and Bloating in Your Stomach," all you have to do is visit the link in the show notes or email him directly. Andrew also mentions that he will be conducting a seminar each month on different topics, giving listeners an opportunity to ask questions and get personalized tips for their health.

List of resources mentioned in episode:

• Seminar link: https://fit4allfitness.com/decrease-inflammation-and-bloating-in-your-stomach

Connect with Andrew here:

•  em: andrew@fit4allstudio.com
• web: www.fit4allfitness.com

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Welcome back to the hormone helper podcast

In this episode of our podcast, we dive into the critical health issues that come with aging. Based on our experience as a coach, we have observed that these challenges are eerily similar, requiring the same protocols to fix. In this episode, we'll walk you through each age range, highlighting the key health concerns that arise and the warning signs your body gives you.

Starting with 25-30 year olds, we discuss digestion issues like bloating, IBS, and poor digestion. We'll explore the complex nature of digestion and how it involves a series of processes that can lead to digestive distress.

For 30-40 year olds, we focus on metabolism and major hormone issues such as declining thyroid health, weight gain, peri-menopause and menopause-related issues like hot flashes and night sweats.

For 40-50 year olds, we address joint pain, arthritis, and mobility issues, as well as how these challenges can impact mental and emotional health.

For 50-60 year olds, we delve into cardiovascular health, high blood pressure, and cholesterol, and the lifestyle changes that can help prevent these issues.

For those 60 and older, we discuss brain health and memory, and the importance of maintaining a healthy lifestyle and staying active in order to maintain cognitive function.

Join us in this episode as we uncover the critical health issues that come with aging and the steps you can take to stay ahead of them.

For coaching support contact coach andrew via email : andrew@fit4allstudio.com
or you can check out fit4allfitness on their website: www.fit4allfitness.com 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Episode live date:  01/19/2023

Name of show: Hormone Helper Podcast

Episode 34- How our hormone reboot program differs from naturopathy

Brief summary of show:

This episode I wanted to answer some Facebook and podcast questions on my 8 week hormone program that is taking applications currently.  learn why we choose to focus on hormones, how exactly do you change your hormones back,  and what kind of results you can expect to see using our Hormone Reboot Process!

List of resources mentioned in episode :

• Hormone reboot program https://fit4allfitness.com/hormone-reboot
• mega pot program www.fit4allfitness.com

Connect with Andrew here:

• Email: andrew@fit4allstudio.com

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Comparing your achievements with others will always leave you unfulfilled. This is a special episode where I wanted to share a very personal introspective of the past year of my life, where I learned three key lessons about where true fulfillment comes from. All three are rooted in how we let ego and outside sources dictate how life is “supposed” to play out, versus having the courage and patience to be our authentic self. 

Here, after a year of incredible transition, learning and letting go, I feel happier, lighter and more fulfilled than I felt one year ago. This is the story of how I said goodbye to “old Andrew.”

Listen in as we talk about:

[6:28] How killing my own ego allowed me to be much happier and freer

[7:49] How I started having greater business success by working less hours

[11:29] Figuring out who you are without your work, family & partner

[14:02] The difference between being fit and being healthy

[17:23] How real estate investing has affected my personal development

[20:14] What I learned in my first year of marriage

[25:33] Lesson 1: Remove all expectations

[26:15] Lesson 2: Take your time

[28:44] Lesson 3: Do things that excite you and fill you with love

Start your 2023 health and wellness journey and compete for CASH by joining our 8-week Annual Mega Pot Program! To sign up or get full details, email me here and join us on Facebook here

Book your FREE discovery call with Andrew: andrew@fit4allstudio.com   

Links mentioned in this episode:

Episode 26: How I Transitioned From A Personal Trainer To A Health Coach

Connect with Andrew:

Facebook Group

TikTok

Website

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Every time we feel starved, or get a craving for something we know we shouldn’t eat but can’t resist, it means we’ve mixed up our body’s hunger signals. And in our busy, hectic lives - especially during the holidays - many of our routine tendencies and shortcuts fool our bodies into thinking they need food when they don’t.

So how do we eliminate unnecessary eating and cravings? 

We control and separate our 4 hunger signals. 

This episode will explain what those signals are and provide 3 key ways to separate them and eliminate hunger and cravings altogether. 

Listen in as we talk about: 

[6:12] 3 conditions your body needs to meet to eliminate hunger and cravings

[8:54] 4 signals that influence hunger & craving cues

[12:52] How we mix up our eat and rest signals by multitasking, working through lunch etc.

[15:09] How working late or working from home can mix up our work and rest signals 

[16:56] 3 ways to separate our hunger and craving signals 

[21:45] How stress triggers hunger and cravings

[28:44] How to eliminate hunger and cravings by creating routine

Start your 2023 health and wellness journey and compete for CASH by joining our 8-week Annual Mega Pot Program! To sign up or get full details, email me here and join us on Facebook here

Book your FREE discovery call with Andrew: andrew@fit4allstudio.com   

Connect with Andrew:

Facebook Group

TikTok

Website

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

If you’re taking forced actions for your health, you’re almost guaranteed to fail. The key to success is taking inspired action. If you don’t have a deep, inner reason for wanting to achieve something, the resistance will keep knocking you down to the point you’re ready to quit…every time.  So how do you find the inspiration for something that doesn’t immediately light you up? 

This episode is all about how I help clients reframe and rework their goals and success paths to suddenly turn agonizing, forced actions into joyful, inspired leaps.

Listen in as we talk about:

[4:44] Why actions often feel forced vs natural

[10:45] How I find inspiration in giving proper tools and coaching to clients

[13:06] The difference between forced action and doing something challenging

[16:29] How forced action costs you your boundaries

[16:45]  Difference between forced and inspired action

[18:20] How inspired action helps with weight loss

[21:12] How to help yourself take more inspired actions

[28:17] How I help clients take more inspired actions vs forced actions

[29:21] Why many people struggle to gain momentum

[30:15] How to know if you’re taking forced actions (questions to ask yourself)

Have a health topic you’d like to cover on the Hormone Helper podcast? Email me here: andrew@fit4allstudio.com  

Resources:

Book a FREE Discovery Call with Andrew

Hormone Reboot Program

Connect with Andrew:

Facebook Group

TikTok

Website

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

Hormones play a big part in depression and anxiety. In this episode, I’ll explain how particular hormones affect your emotions and mood swings, and how we help balance them by focusing on two main contributors: nutrients and stress.

If you experience random mood shifts, symptoms of depression or anxiety, low energy, mental fog, poor sleep, restless leg syndome, or low sex drive, this episode will help you understand the correlation between these and your levels of your three main emotion-influencing hormones: dopamine, serotonin and oxytocin.

Listen in as we talk about:

[4:36] How testosterone and estrogen affect mood swings

[6:52] Why depression and anxiety among men is rising

[7:23] How hormones affect your emotions and mood

[756] How dopamine, serotonin and oxytocin influence depression and anxiety

[13:55] Why chronic stress affects depression, anxiety and hormone imbalance

[19:06] How to manage estrogen levels

[20:00] - How to manage your levels of dopamine, serotonin and oxytocin with proper foods 

Get your hormones in check for the holidays! Until December 3rd ONLY get 30% off our 8-Week Hormone Reboot Program or Group Coaching Program during our Black Friday Sale! 

Book your FREE discovery call with Andrew: andrew@fit4allstudio.com  

Resources:

Episode 4: My Hormonal Journey: One Testicle Gone & Still Hormone Strong

Episode 8: Men's Hormone Guide to Testosterone, Cortisol & Managing Estrogen

Connect with Andrew:

Facebook Group

TikTok

Website

Support the show

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If you’ve tried over and over to hit and maintain your health goals with little or no success, keep trying. The problem isn’t your incapability, it’s repeating stuff that clearly isn’t working.

This episode is all about overcoming the developed state of “helpless learning” - the compounding of failures that frustrates and degrades us to a point where we fear failing again. The only difference between those who succeed and those who don’t is the willingness to work past fear and make the necessary changes to make the next attempt a win.  

When clients come to me, my first question is “Can I take you past the fear of failure?” 

It’s something I even had to ask myself early in my coaching career. 

If you’re about to give up, please listen and I’ll prove that you are absolutely capable of success if you’re willing to stare down fear and stay focused on the end benefits.

Listen in as we talk about:

[0:55] The proper mindset for weight loss and better health

[1:59] The “Helpless Learning” test

[8:01] What typically causes people to give up and how to keep going

[12:23] The first question I ask new clients who have experienced repeated failures

[16:58] The beauty that happens when you leave your comfort zone

[18:25] - The risks of living in fear

[22:23] The first step when you’re stuck and don’t know what to do next

Have a health topic you’d like to cover on the Hormone Helper podcast? Email me here: andrew@fit4allstudio.com 

Resources:

Book a FREE Discover Call with Andrew

Hormone Reboot Program

Connect with Andrew:

Facebook Group

TikTok

Website

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta

If your health or weight loss plan involves counting daily macronutrients (proteins, carbohydrates & fats), please stop. In this episode, I’m going to explain why you should focus on micronutrients, rather than macronutrients.

It’s not that proteins, carbs and fats aren’t important. It’s that centring your meals and daily routines around macro metrics doesn’t fully cover your needs for balancing hormones - your body’s regulators. It’s only a part of the picture. Also, counting macros is a pain.

With my clients, we always focus on getting the right amount of micronutrients - vitamins and minerals. Micronutrients build the hormones that regulate everything from weight (fat), skin issues, digestion, Irritable Bowel Syndrome (IBS), bloating and more.  

Listen in as we talk about:

[1:43] Why counting macronutrients (proterns, carbs & fats) is difficult and ineffective

[6:44] Why I focus on micro nutrients rather than macronutrients

[7:20] What are micronutrients and how they affect hormone production

[9:55] Why your body stores fat

[11:44] Why focusing on macronutrients makes weight loss difficult

[12:11] How focusing on micronutrients covers your macros anyways

[12:46] How I use food to balance hormone production

Have a health topic you’d like to cover on the Hormone Helper podcast? Email me here

Resources mentioned in this episode:

Episode 13: MICRONUTRIENTS: The Secret to Better Hormones!

Book a FREE Discover Call with Andrew

Hormone Reboot Program

Connect with Andrew:

Facebook Group

TikTok

Website

Email 

Support the show

get support with coach andrew here: https://ovou.me/fit4allfitnessinc
Dont forget to listen to coach andrew on instagram and facebook
FB: https://www.facebook.com/andrew.costa.56
INST: https://www.instagram.com/coachandrewcosta