period cramps

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

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/

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

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/

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

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/

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

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/

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

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/

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.

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/

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

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/

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

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/

People are talking about menopause everywhere these days, which is incredible since our mothers and grandmothers and their mothers NEVER did! Women’s thirst for answers and community has exploded so our guests are right on time. Naomi Watts has created a menopause brand that educates, offers support as well as some useful products to help with, you know, all the places. Then UK menopause expert Pat Duckworth is spreading her message of menopause in the workplace from across the pond. Women have had to fight for maternity leave and equal pay, now she says it’s time to stand up for ourselves when we need healthcare support at the height of our careers.

If you have questions or guest suggestions, Ali would love to hear from you. Call or text her at (323) 364-6356. Or email go-ask-ali-podcast-at-gmail.com. (No dashes)

**Go Ask Ali has been nominated for a Webby Award for Best Interview/Talk Show Episode! Please vote for Ali and the whole team at https://bit.ly/415e8uN by April 20th, 2023!

Links of Interest:

Naomi Watts Company Website: Stripes

Pat Duckworth Website: Pat Duckworth

Book: Menopause: Mind the Gap - The Value of Supporting Women’s Wellness in the Workplace

Pat Recommends MenoClarity: How to Sleep Better - Understanding Menopausal Insomnia (Blog)

Menopause at Work in the News:

UK Officials Address Menopause in the Workplace (SHRM)

It’s Time to Start Talking About Menopause at Work (Harvard Business Review)

How to Handle Menopause Symptoms While Working (New York Times)

How Employers Can Support Menopausal Women at Work (Thomson Reuters)

CREDITS:

Executive Producers: Sandie Bailey, Alex Alcheh, Lauren Hohman, Tyler Klang & Gabrielle Collins

Producer & Editor: Brooke Peterson-Bell

Associate Producer: Akiya McKnight

See omnystudio.com/listener for privacy information.

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

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/

Learn what happens during each menstrual cycle phase and the effects they have on your mind and body. Your period is a monthly health check and just one piece of the puzzle as to why you’re feeling the way you are. On your period or not, every phase (before, during and after) impacts you.

Guest:

Julianna Grandinetti, PA-C, physician assistant with LVPG Obstetrics and Gynecology–1245 Cedar Crest, discusses menstrual cycle phases with Mike and Steph from B104. 

Chapters:

     • 00:01 - Intro
     • 1:24 - PMS relief 
     • 3:06 - Vitamins and supplements
     • 3:54 - Can menstruation cause headaches? 
     • 5:16 - What is a regular period each month?
     • 5:35 - How heavy is too heavy of a flow?
     • 6:26 - Irregular periods
     • 7:23 - Tampon safety
     • 8:01 - Organic vs. regular tampons and pads
     • 8:28 - Using a menstrual cup 
     • 9:31 - Period underwear 
     • 9:57 - Are periods a monthly health update? 
     • 10:22 - Should you track your period?
     • 10:56 - Colors of period blood
     • 11:45 - Avoid this during your period 
     • 12:06 - Is “period poop” a real thing?
     • 12:53 - Chocolate and cramps
     • 14:32 - Phases of your menstrual cycle 
     • 17:12 - Energy levels and your menstrual cycle
     • 18:22 - Low-energy day recommendations
     • 19:00 - Cycle syncing 
     • 19:43 - Syncing your cycle to your workout  
     • 20:41 - Nutrition and your menstrual cycle
     • 21:26 - Advice to remember

The backwash of Halloween, welcome to the post-Halloween episode! The ladies recap a recent Halloween party and share a few random things. Get ready for work-related cringe next week. Write your stories in!

Alyssa had a great Halloween party filled with lots of fun, awesome costumes, and a sprinkle of cringe throughout. Then they fuel up on crab rangoons and Jamie discusses her discovery of “Go to Hell Pants” and horse diving! 

Finally - a new corner - is it a southern thing?! What was your sex education experience? Did your high school have a daycare? Did your teacher give you drugs? OR IS IT JUST A SOUTHERN THING?

Get ready for our guest Teener next week, write to us in your favorite work related cringe stories at [nervouslaughterpodcast@gmail.com](mailto:nervouslaughterpodcast@gmail.com) or DM us on [Instagram](https://www.instagram.com/nervouslaughterpodcast)!

The socials: [Instagram](https://www.instagram.com/nervouslaughterpodcast) | [Facebook](https://www.facebook.com/NervousLaughterPodcast) | [Twitter](https://twitter.com/NervouslaughPod) | [Discord](https://discord.gg/g3GQrWxc)

If there was a healthy, yet delicious freshly baked treat that helped you have a better period, would you try it? 

This week we’re sitting down with Wisconsin transplant, Gita, as she shares with us how her product is helping women all over the Bay Area balance their hormones so they can have more regular and less painful periods. Gita is passionate about helping others find a natural way to regulate hormones to help with periods, and she believes she’s found the solution with her tasty baked goods. Located in Fremont, at currently as a home baker, she offers a variety of fresh vegan and gluten free products all made with healthy, natural ingredients. 

One day, She hopes to expand her kitchen and reach countless women all over the world with her product …allowing them to experience a better period.

All it takes is one tasty cake a day. What’s holding you back? 

To find out more about Gita her business, check out shopneeshi.com. You can also follow her on Instagram at @shopneeshi. The products that Gita makes and are currently available on her website are found here. Any questions about Neeshi or to contact Gita about her products and business, reach out to her here.

Thanks to Andrew Cavette for editing this episode.

Dale Hardware in Fremont is our newest sponsor. You can find out more about them on their website here, or you can just head down to the store and see how they can help you make home a little better. You can find them at 3700 Thornton Ave, Fremont.

Also,

Check out Minuteman Press in Irvington for all your Design and Printing needs. They have a five star rating and are wonderful to work with. Find out more about them here. 

If you are looking to buy or sell a home, check out Petrocelli Homes in Niles.

There is not a better place to find a book in Fremont than Banter Bookshop. 

If you are interested in supporting the podcast, please reach out to us at thefremontpodcast@gmail.com, or you can contact us here. 

Check out our new podcast focused on Niles CA called the Cast of Niles. You can find episodes on almost any podcast platform. You can also find it here.

Also, Petrocelli Homes has been a key sponsor for the Fremont Podcast almost from the beginning. If you are looking for help or advice about buying or selling a home, or if you are looking for a realtor, get in touch with Petrocelli Homes on Niles Blvd in Niles.

Additionally, Banter Bookshop is the best little bookshop in Fremont. They are a sponsor of that podcast. And we are excited to have them as a partner.

Intro and Outro voiceovers made by Gary Williams. Check out garywilliams.org.

This episode was edited by Andrew C.

Scheduling and background was done by Sara S.

This is a Muggins Media Podcast.

The answer to this question might actually be shocking to many people.  In this episode, we answer this question in detail.

Dropping into the Womb Space to Share the Magic of Our Blood

What it means to be WOMBan, To bleed, and to connect to this beautiful liquid that blesses us every single month, wether your cycle is regular or irregular, wether you bleed still or not, wether you are man or women, this podcast has womb wisdom to share with you. Where ever you are at in your walk of life, is so welcome here in this space. 

We are here to share the wisdom of the womb, The Menstrual Blood, The Menstrual Cycle, Ancient Ways of connecting to the Womb, Rituals, and all the juicy, magical, powerful, beautiful ways to Re Remember who you are and why you bleed. MMMM! 
And all the other magic this powerful sister is going to bless us up with today!
Sabrina is a Hormone Coach, Cert. Health Coach, and So deeply knowledgeable about the Womb and our Sacred Blood! Reach out and follow her journey, @womb_alchemist on IG!

Todays Podcast Includes: 
Womb Wisdom

Menstrual Blood

The Ancient Ways of bleeding 
 Blood Rituals

Tracking your cycle

Connecting with your blood

Honoring your moon time 

What an irregular period is telling you

How to know if your blood is clean or not

Understanding your body

The wombs intelligence 

Birth Control and what its actually doing to your body…

we did our best with the technology here fam! Sister Sabrina was tuning in from an island so you might have to play with the volume a little bit:)

PLEASE SHARE if this was helpful for you, drop it on your IG story and tag me @ash.toashes and Sabrina, @womb_alchemist 
PLEASE SUBSCRIBE! So thats may find my podcast too:) lets support eachother!

1 in 10 people have it, but we still have more questions than answers - and no cure. In this episode, we’re deep diving into the world of Endometriosis, a painful chronic illness that for some can take a decade to diagnose.

Instagram: https://instagram.com/forvaginasonly

Instagram: https://instagram.com/forvaginasonly