The Hormone Helper Podcast Ep. 81: The people Who Lose Weight and Reach Their Goals Do THISIn 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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

The Hormone Helper Podcast Ep.80: Building Courage and Consistency for SuccessIn 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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

The Hormone Helper Podcast ep 79: The Meaning Behind Cravings for Carbs, Sugar, and SaltSummaryIn 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 TakeawaysCravings 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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

EP 78 of The Hormone Helper Podcast: Ep.78 Top 4 habits you should prioritize on your busiest work daysSummaryIn 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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Ep.77 of The Hormone Helper Podcast: These 5 things are causing You to Gain WeightSummaryIn 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.TakeawaysWeight 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 informationChapters00:00Introduction: The Challenge of Weight Gain00:49The Link Between Weight and Metabolism02:43The Story of Weight Gain03:35Causes of Weight Gain: Overeating04:27Causes of Weight Gain: Under Eating05:26Causes of Weight Gain: Digestive Issues06:49Causes of Weight Gain: Chronic Stress07:42Causes of Weight Gain: Increase in Estrogen Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Episode 76 of The Hormone Helper Podcast: A convo with my clients: no more over exercising or using food to cope SummaryIn 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.TakeawaysSuccess 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.Chapters00:00Approaching Health and Fitness on a Small Level03:20Addressing Obstacles with Life and Mental Aspect06:11Using Food as a Coping Mechanism07:05Activity as a Form of Stress Relief08:30Selective Blindness and Fear of Failure35:13Building a Healthy Business Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Ep 75 of The Hormone Helper Podcast: The Power of Gratitude, so You Can STOP Using Bad Coping SummaryIn 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 Gratitude01:24 Coping Mechanisms and Stress04:40 Gratitude as a Coping Mechanism09:29 The Loop of Stress and Gratitude15:00 Contentment and Gratitude18:20 Breaking the Cycle of Coping19:21 Separating Dopamine from Coping20:16 Practicing Gratitude21:15 Conclusion: Feeling Good Every Day Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

SummaryIn 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 limitedTakeawaysTo 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.Chapters00:00 Introduction03:00 The F in FML: Feeling09:02 The M in FML: Meaning17:16 The L in FML: Lesson29:30 Conclusion Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Ep 73 of The Hormone Helper Podcast: Eating tips to avoid & reduce bloatingIn 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/bloatfreeTakeawaysBloating 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.Chapters00:00 Introduction: Bloating and its Impact03:24 Hormonal Bloating06:18 Digestive Bloating13:47 Changing Eating Habits and Cooking Methods21:17 Announcement: Be Free of Bloat Masterclass22:39 Optimizing Digestion and Avoiding Bloating27:32 Conclusion Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Episode 72 of The Hormone Helper Podcast: You Don't need more Willpower in your life to hit You GoalsSummaryIn 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.comTakeawaysMotivation 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.Chapters00:00 Introduction: Motivation vs Willpower06:02 Motivation: The Importance of Having a Strong Why09:21 Real Motivation: The Reason Behind Actions14:52 The Role of Willpower in Achieving Goals17:17 Sustainable Motivation and Willpower Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

EP 71 of The Hormone Helper PodcastSummaryIn 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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

EP 70 of The Hormone Helper Podcast SummaryIn 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.TakeawaysBe 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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Episode 69 of the Hormone Helper Podcast SummaryIn 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 healthResources mentioned in this episode: Maggie Millwood  IG: www.instagram.com/theperfectnutritionistFB: www.facebook.com/theperfectnutritionist Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

SummaryIn 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.Chapters00:00Introduction: The Smoking Gun02:19Personal Example: Knee Pain04:12The Illusion of the Smoking Gun06:59You Have the Power to Achieve Anything09:15Consideration and Seeking Help12:38The Only Smoking Gun is You16:16Growth and Being a Forever Student17:38Never Give Up18:14The Power of Basics and Simplicity20:02Conclusion: Be Your Own Smoking Gun Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

SummaryIn 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.comChapters00:00Introduction and New Year's Reflections02:21The Challenge of Repeating Goals and Challenges03:48The Difficulty of Weight Loss05:33Proper Weight Loss vs. Improper Weight Loss06:31The Three Hormonal Checks for Weight Loss09:10Check 1: Eating Enough Food13:04Check 2: Getting the Right Nutrients21:09Check 3: Rest and Recovery28:21Conclusion and Reflections Support the Show.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Getting Real with the Costa's  Ep 20: Being ready to change, taking ownership over your healthCoach 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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Getting Real With the Costa's EP 16: being integral with your wordcoach 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.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Getting Real With the Costas EP 17: Our Supplement Company, and Not Being Afraid to Have supportin 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/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/

Getting Real With the Costa's Ep 18 - reflecting on Oct, big celebrations, lessons we've learnt & being courageous when going after your goalsCoach 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.get support with coach andrew here: https://ovou.me/fit4allfitnessincDont forget to listen to coach andrew on instagram and facebook FB: https://www.facebook.com/andrew.costa.56INST: https://www.instagram.com/andrew_hormonehelper/