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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/

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get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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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.

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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!

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get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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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.

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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.

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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.

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get support with coach andrew here: https://ovou.me/fit4allfitnessinc
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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

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