Rewriting the Narrative

If you’re thinking about getting pregnant after birth control, here’s what you need to know!   Hormonal birth control works by preventing ovulation, and it can take time and a little extra health support for your body to restore ovulation and its natural hormonal rhythm. In this episode of Rewriting the Narrative, Sarah Bishop and Meredith Paci dive into the important considerations for women transitioning off birth control and planning pregnancy. Topics include: The timeline for restoring ovulation after stopping hormonal birth controlbaseline health assessments and lab work How diet, micronutrients, and gut health shift on hormonal birth control and after  The role of emotional wellbeing, relationship health, and community during preconceptionPractical steps for lifestyle, including supplements, food choices, and supporting detoxification Strategies for coaches supporting clients on fertility journeys This transition time can help harness a deeper understanding of the female body to optimize fertility and just get more in tune with your body. We help guide you through that in this episode !Resources Taking Charge of Your Fertility by Toni Weschler https://a.co/d/062OnEuQLegion B Complex -  https://legionathletics.com/products/supplements/vitamin-b-complex/  (FORD ) Thyroid and Reproductive Health Blog Learn more about Fortify Mentorship  Follow on Instagram @fortify_health_coaching Meredith ⁠@mere.paci ⁠Sarah⁠ @sarahfordbishop⁠Sponsored by Legion (Code: FORD to support the show and save on clinically dosed supplements )

Feeling overwhelmed by pregnancy nutrition advice? You're not alone! . As a woman navigating pregnancy- whether it’s your first baby or 4th-   you might find yourself overwhelmed by advice from social media and the pressure to make the perfect choices for your health and your baby. In this episode, we’ll explore the essential nutrition strategies and mindset shifts that can empower you during this transformative time. We’ll dive into how to prioritize your health without succumbing to the noise and anxiety that often surrounds pregnancy. You’ll Learn Big and little "Fs"- priorities and mindsets for nutrition and movementPractical strategies for managing pregnancy symptoms like nausea and food aversions The impact of nutrition adequacy on maternal health and postpartum recoveryDebunking myths around exercise safety and individualization in pregnancyBuilding a supportive community for ongoing motivation and reassuranceAdjusting expectations and honoring personal energy levels throughout pregnancyResources & Links:Book : The Postnatal Depletion CureHero BagelsFood as Medicine for Digestive Health (Breastfeeding-Friendly)Legion Protein Powder to support your needs (Code: FORD to support the show and save on clinically dosed supplements )Connect with us ⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mere.paci ⁠Sarah⁠ @sarahfordbishop⁠

What happens when life gives you an opportunity to practice being the woman you want to Become? Mere and Sarah chat today about how women move through hard seasons of life without abandoning themselves. And , how they perhaps FIND themselves through those times.   It's not just about building resilience, it's about expressing it. Whether it's showing up for yourself in the chaos or leaning into the discomfort of growth, the power lies in what you decide to do next.  They share personal stories, reflect on choices, and  the importance of community- especially as we honor Women's Day.Chapters00:00 The Importance of Community02:22 Navigating the Gap Between Knowledge and Experience05:20 Choosing Hard Things: Embracing Challenges07:58 Dealing with Unchosen Hardships10:44 Finding Balance in Crisis13:40 The Role of Self-Care and Values16:32 Learning Through Experience19:20 The Power of Women Supporting Women Resources & Links:Join our newsletter: Stay updated with community insights and coaching tipsCalm as a skill Episode Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mere.paci ⁠Sarah⁠ @sarahfordbishop⁠ •Sponsored by Legion (Code: FORD to support the show and save on clinically dosed supplements )

Welcome back to Rewriting the Narrative! Today, we dive deep into a topic that has gained significant attention in the health and nutrition community: the low FODMAP diet. While many have heard about it, the nuances surrounding its application and effectiveness are often misunderstood.   Sarah and Meredith discuss how foods high in these specific types of sugars may impact digestive health- and NOT always in a bad way! They review the importance of a step wise approach to dietary changes and why any eliminations should be short term, and not a stand alone intervention. Chapters01:42 Understanding FODMAPs and Their Impact06:28 The Importance of Building Digestive Capacity10:17 Meal Hygiene for Better Digestion17:59 When to Consider Testing for Digestive Issues20:57 The Role of Beneficial Bacteria in Digestion23:57 Reintroducing Foods After a Low FODMAP Diet28:51 Favorite FODMAP Foods and Personal ExperiencesFree Resources for gut health and beyond Previous Podcast Stomach Acid 101  Blog  Low Stomach Acid (Hypochlorhydria): Symptoms, Causes, and How to Fix It Sponsored by Legion (Code: FORD to support the show and save on clinically dosed supplements )⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mere.paci ⁠Sarah⁠ @sarahfordbishop⁠ 

Today Sarah and Meredith are talking all about the menstrual cycle and why some women notice a shift to energy before ovulation. Some may feel this as a creative surge and improved gym performance. Others, anxious, wired energy and can’t figure why their symptoms resemble PMS when they are several weeks away from the start of their period. They discuss the differences between feeling energized and wired, the hormonal fluctuations that occur during the cycle, and how these can impact women's daily lives. Awareness is always step one, and then it’s about  practical strategies for managing and capitalizing on energy levels through nutrition, training, and lifestyle adjustments. Empowered action backed by education allows for women to listen to their bodies and make informed choices without fear of hormonal shifts.Chapters02:57 Understanding the Menstrual Cycle05:36 Energy Levels and Hormonal Fluctuations08:34 The Role of Estradiol and LH11:40 Navigating Hormonal Changes14:14 Practical Suggestions for Managing Energy16:23 Wrap-Up and Final ThoughtsShop Legion with code FORD⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mere.paci ⁠Sarah⁠ @sarahfordbishop⁠

Labs come back “normal,” but you still feel hypothyroid? In this episode, Sarah and Mere break down a case from inside the Fortify Mentorship and explain what to do when symptoms don’t match the numbers. They cover what “normal labs” actually tell you, which markers matter, how to use a client’s health timeline, and why stress, life load, training history, morning routines, hydration, and meal balance and more all influence thyroid symptoms You’ll hear how they triage daily habits, assess the full thyroid panel, identify gaps in conversion and production, and make practical, day-to-day shifts that actually move the needle. Because we don’t settle for just getting by. Chapters05:06 Understanding Thyroid Lab Results09:38 Exploring Hormonal Interactions13:58 Daily Lifestyle Factors Impacting Thyroid Health19:15 The Role of Nutrition and Micronutrients23:37 Supplements for Thyroid Support28:38 Addressing Stress and Lifestyle Changes33:49 Expectations and Key Client ConversationsLinks & ResourcesFortify MentorshipProfessional Strategy Sessions:  Inquire HERE Sponsored by Legion (Code: FORD to support the show and save on clinically dosed supplements )

In this episode, Sarah and Meredith unpack one of the biggest blind spots in women’s health: micronutrient deficiencies that show up as fatigue, brain fog, anxiety, and “just feeling off.” They discuss how modern stress, under-fueling, training demands and medications  can quietly drain the body’s reserves, and share their favorite real-life nutrition strategies and supplements to consider to support mood, focus, and energy. Mentioned in This Episode:Legion’s Recharge and Hydrate (use code FORD for 3rd-party tested, clinically supplements) Fortify Health Coaching’s mentorship and education platform for coachesHow to start “minding your micronutrients” without turning it into another diet and strategies to support your adrenals Chapters00:00 Introduction and Exciting Updates05:28 Micronutrients and Mental Health11:37 The Importance of Nourishment17:58 Key Micronutrients for Mental Well-being23:10 Practical Tips for Nutrient Intake28:44 Shopping Strategies for Nutrient-Dense Foods

GLP-1 Medications- They’re everywhere  . But beyond the hype, what’s actually happening inside the body when someone uses these medications ,  and what can that mean for women’s hormonal and metabolic health?In this episode,  Sarah and Meredith dive into the science, nuance, and coaching implications behind GLP-1 receptor agonists. These aren’t magic, and just like any other medications require important conversations before starting. When used thoughtfully, they can offer more than just weight loss.We cover:Mechanisms : How GLP-1s regulate appetite, blood sugar, inflammation, and even dopamine signaling.Inflammation, hormones & women’s health: The possible ripple effects on PMS symptoms, cardiovascular risk, PCOS, perimenopause, and more.Why foundations matter: What to have in place before adding medication.When they’re not the moveCoaching with nuance: How to support clients on GLP-1s Whether you’re a coach supporting clients or a woman looking for no-nonsense insights on these medications -  we’re here to give you the physiology, the context, and the questions that matter.Chapters02:51 Understanding GLP-1 Medications05:25 Mechanism of Action08:11 Nuanced Perspectives on GLP-1 Use11:19 Addressing Inflammation and Women's Health16:49 Challenges and Considerations for Clients19:38 Food Noise and Emotional Eating22:34 Who Should Avoid GLP-1 Medications?25:17 Conclusion and Future Discussions⁠Fortify Health ⁠ Website Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠Disclaimer: This conversation is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your medication, nutrition, or treatment plan.

A gut protocol is typically a structured plan designed to address digestive imbalances.  It often includes a “removal” or “kill phase” (clearing out overgrowths like SIBO, H. pylori, or pathogens), followed by phases that focus on repairing the gut lining, restoring balance, and rebuilding resilience.What happens after that thought How do we maintain health?In this episode, Sarah and Mere break down how to move forward with confidence, without relying on a never-ending stack of supplements. You’ll learn:Why resilience matters more than “fixing” digestion foreverHow to use supplements strategically without becoming dependent on themThe nutrition and food diversity practices that support long-term gut healthLifestyle shifts (training, recovery, stress, sleep) that reduce flare-ups and build adaptabilityHow to know when to keep digestive support in long-term  and when to cycle supplementsWhether you’re a coach guiding clients post-protocol or someone who’s navigated gut challenges yourself, this episode will help you support well-being for the long term.  Check out our new website ! Free Resources Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

Instead of chasing the next “calm in a bottle,” we’re talking about why calm is a skill you can practice, and how small, practical steps can shift your nervous system, energy, and mindset.We cover:Why supplements aren’t a magic fix for anxiety (and what to consider before adding another one)Red flags that mean it’s time to refer out or get extra supportSimple daily practices for stress relief: sleep, breath work, nature, connection, and moreHow to avoid “data overload” and use tracking tools without fueling anxietyWhen testing makes sense ,  and when it’s just a distractionThis one is part myth-busting, part practical guide. Whether you’re a coach or just someone tired of feeling stuck in stress mode, you’ll walk away with strategies you can start using right away.Chapters00:00 Introduction to Calm Skills02:22 The Importance of Skills Over Supplements06:23 Recognizing Anxiety and Seeking Help10:34 Physical and Mental Health Connections15:45 Implementing Simple Strategies for Calm24:26 The Power of Nature and Connection30:20 Data Deload and Simplifying Tracking35:51 Nutritional Foundations for Mental Health⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

Supplements absolutely have a time and place- but they need to be used as that, supplementing a strong foundation. In this episode, Sarah and Mere discuss the principles of functional health coaching, and the importance of an approach that considers the whole person rather than just symptoms. They unpack common pitfalls of misguided advice in the fitness and health space, the real role of supplements, and why educating clients matters more than handing out protocols. You'll also hear insights on the coach-client relationship and how to adapt coaching to the individual.Chapters 00:00 Misguided Coaching02:42 Better Definition of Functional Health Coaching08:40 Supplements vs. Expectations14:14 The Power of Autonomy in Health Decisions16:57 The Limitations of Supplements22:39 The Importance of Patience in Health Changes25:34 Collaborative Care: Coaches and Providers⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

Iron deficiency is common but the solution isn’t always as simple as grabbing a supplement off the shelf. In this episode, we unpack why low iron and anemia are symptoms, not a final answer.We break down: The difference between iron deficiency and anemia Why root causes matter more than just chasing a lab range Why diet still mattersHow inflammation, poor liver and gut health, and stress all mess with absorption What to consider before supplementing (and why it might not work) The labs we look at and what we see in client patternsWhether you're a coach reviewing client labs or someone who's been on iron for years with no change, this episode helps you step back, ask better questions, and understand what your body's really saying.Chapters00:00 Introduction to Iron and Fitness01:48 Understanding Iron Deficiency and Anemia09:29 The Role of Nutrients in Iron Metabolism13:35 Testing and Assessing Iron Levels20:37 Supplementation and Its ImplicationsYou may enjoy: Beat Low energy Blog post How to eat more Micronutrients Connect with Us ⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

In this conversation, Meredith and Sarah are helping you better understand one of their favorite topics- stomach acid! Stomach acid plays a big role in digestion and overall health, and commonly needs some bolstering in the individuals they work with. This episode explores various factors that can affect stomach acid production, including diet, lifestyle, stress and underlying pathologies. The discussion includes practical tips for supporting stomach acid levels, such as meal hygiene, hydration, and the use of digestive aids and supplements.  This episode will help you better understand the body’s signals and help you globally support its processes. Download Prerequisites Before a Gut Protocol Guide Chapters01:05 The Importance of Stomach Acid05:51 Understanding Stomach Acid's Role08:52 Factors Affecting Stomach Acid Production14:19 Practical Tips for Supporting Stomach Acid23:58 Digestive Aids: Bitters and Apple Cider Vinegar29:55 Conclusion and Next StepsBitters mentioned - always consult with medical provider before starting any new supplements Gai Herbs Bitters Urban Moonshine Wishgarden herbs 

Join Mere and Sarah as they review their recent webinar focused on  perimenopause, designed for coaches and women eager to learn. Building a community around education fosters accountability and growth. They reflect on the positive feedback received and the need for coaches to understand women's health issues on a deeper level, better equip their clients- creating a ripple effect to instill real change in women’s lives!  Subscribe to our newsletter for updates on future webinars and educational content.⁠⁠Fortify Health ⁠⁠Chapters00:00 Introduction and Webinar Reflection02:35 The Importance of Education in Women's Health Coaching05:20 Coaching and Client Relationships07:44 Client Autonomy10:31 Navigating Social Media Influences13:14 Community 15:48 The Role of Evidence-Based Practice18:25 Future Directions https://www.fortify-health.com/webinarsInstagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠ 

In this episode, Sarah and Meredith break down the connection between hypothyroidism and perimenopause, exploring how emotional stress, under-eating, and communication patterns can affect thyroid health. They unpack why TSH alone isn’t enough, the role of cortisol and nutrient status in thyroid function, and how to recognize early signs of dysfunction. Whether you’re a coach or a midlife woman, this conversation offers practical insights into testing, nutrition, and long-term thyroid support.Chapters00:00 Introduction  05:13 Understanding Hypothyroidism in Women09:53 Importance of Comprehensive Thyroid Testing15:04 Nutritional Support for Thyroid Health20:11 Stress, Cortisol, and Thyroid Function24:48 Medication and Thyroid Support29:55 Common Symptoms of Hypothyroidism33:46 Conclusion and Future Education Opportunities Webinars https://www.fortify-health.com/webinars⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

In this episode, Sarah and Meredith discuss the complexities of midlife transitions, focusing on perimenopause and its impact on weight gain and body composition .  They explain the hormonal changes that do occur during this time, how that impacts fat loss and the need for individualized approaches to dieting and fat loss. Reducing women’s midlife challenges and real life changes to “just move more” completely overlooks the biological, psychological, and environmental shifts that happen during this stage of life. Understanding these changes can help women take control of their health and physique goals without falling into the trap of quick fixes or unrealistic expectations.Chapters01:14 Understanding Hormonal Shifts in Perimenopause 02:12 The Role of Hormones in Weight Gain04:28 Ageism and Body Image08:07 The Impact of Hormonal Changes10:42 Golden Rules of Fat Loss14:45 Visceral Fat and Health18:00 Dieting Strategies for Perimenopause21:26 The Importance of Individualized Approaches25:29 Building Consistency and EnjoymentFortify Health Coaching Webinar Coaching through Perimenopause  Raising the Standard  https://www.fortify-health.com/upcoming-webinarsAll Webinars  https://www.fortify-health.com/webinarsProtein and HRT Resources https://www.fortify-health.com/products Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

In this episode, Sarah and Meredith delve into the critical topic of bone health, and their personal experiences with bone stress injuries and the importance of  bone mineral density. Bone health starts earlier than you think, and decline doesn’t wait until post-menopause. They explore the impact of hormones on bone density, the significance of DEXA scans for assessing bone density, how to build strong bones, interpreting test results and the necessity of advocating for one's health in medical settings. You might not see or feel the effects of bone loss right now, but taking action today can help keep your bones strong and resilient for years to come.Chapters00:00 Introduction to Bone Health Awareness02:53 Personal Experiences with Bone Injuries06:05 Understanding Bone Mineral Density08:59 The Role of Hormones in Bone Health12:01 Osteopenia 14:59 DEXA Scans in Assessing Bone Health18:07 Understanding T Scores and Z Scores20:52 Advocating for Bone Health Testing23:59 The Cost of Ignoring Bone HealthBone Health Blog Post Paper : Do we need to change the guideline values for determining low bone mineral density in athletes? ⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

Period missing for 3 months or longer? It may be Functional Hypothalamic Amenorrhea (FHA) . Secondary amenorrhea, defined as the absence of menstruation for three months or longer, is common among athletic women of reproductive age.In this conversation, Sarah and Meredith delve into the critical topic of amenorrhea and its implications for women's health . They share personal experiences with amenorrhea, root causes and some of the biggest things to focus on for restoring a cycle including the importance of not being in a state of low energy availability and what an integrative approach to healing really means. 00:00 Understanding Amenorrhea and Its Importance04:57 Defining Secondary Amenorrhea10:19 Energy Availability and Its Impact15:36 The Role of Time in Recovery20:02 Holistic Approaches to Healing⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

In this episode, we're diving into the nuances of hormone therapy, focusing on the differences between bioidentical and synthetic hormones- specifically progesterone. We discuss FDA approval, communicating with doctors ,  the importance of clear communication in health, and how to navigate the healthcare system to find the right hormone therapy provider. We believe at Fortify that women are beyond capable of understanding health information, and that they deserve to know their options, so that they can  make   informed and proactive health decisions.   Today's episode is just brushing the surface of the hormone therapy conversation and we discuss advocating for a personalized approach to hormone therapy that considers individual needs and circumstances.⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

Sarah and Meredith dive into the often overlooked aspects of sleep hygiene and its powerful impact on both physical and mental health. Sarah and Meredith share their personal kryptonites that affect their sleep (like caffeine late in the day and doom scrolling) and their go-to strategies for improving rest.They explore how hormonal fluctuations and internal health can impact sleep quality and provide practical tips for improving sleep quality, and strategies they incorporate as coaches to improve clients’  consistency and awareness in daily habits.Other topics include Evening RoutinesThe relationship betwee Sleep & HormonesBlood Sugar & SleepAvoiding Sleep “Crutches”Resources Mentioned:Happy lights for morning circadian supportSleep hygiene guide Lunar sleep ( Code FORD )If you're finding it hard to sleep well, start small with some of these strategies. And if you’re struggling with ongoing sleep issues, take a holistic approach—consider your evening habits, hormonal health, and lifestyle factors. Don’t forget to like, subscribe, and share this episode with others who might benefit from better sleep!Chapters00:00  Sleep and Sleep Hygiene08:37 What is Your Sleep Kryptonite?17:11 How to Support the Circadian Rhythm as a whole 25:27 Nutrition and Sleep Quality34:05 Lifestyle Factors Impacting Sleep37:59 Final Thoughts on Sleep Hygiene⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

Diving in to the emotional and psychological aspects of receiving lab results on today's episode. Sarah and Mere discuss how individuals often react to lab results, the importance of context in interpreting these results, and the difference between optimal ranges and individual needs. The conversation emphasizes the significance of mindset and curiosity in health, encouraging listeners to view lab work as a tool for self-discovery rather than a measure of failure. They also share personal experiences with blood work and the importance of understanding the snapshot nature of these tests in the broader context of health and wellness.Chapters00:00 The Blood Moon Experience02:48 Understanding Blood Work and Its Impact05:39 The Emotional Journey of Lab Results08:24 The Art and Science of Interpreting Blood Work11:12 Contextualizing Blood Work Results13:59 The Importance of Mindset in Health16:58 Optimal Ranges vs. Individual Needs19:39 The Snapshot Nature of Blood Work22:30 Curiosity Over Fear in Health25:36 The Bigger Picture in Health and Nutrition

In this conversation, Meredith and Sarah discuss the intricacies of training, particularly for women in perimenopause. They explore the importance of understanding movement patterns, the need for individualized training approaches, and the significance of strength training during hormonal changes and how to fearlessly pursue you goals at any age! They advocate for a personalized approach to fitness that respects each woman's unique journey and encourages resilience and strength.00:00 Understanding Movement and Compensation in Training07:09 Navigating Perimenopause: Training and Hormonal Changes14:07 Individualized Training Approaches for Women21:03 The Importance of Strength Training in Perimenopause28:10 Embracing Change: Resilience and Adaptation in Training⁠Fortify Health ⁠Instagram @⁠fortify_health_coaching⁠Meredith ⁠@mer.paci ⁠Sarah⁠ @sarahfordbishop⁠

In this conversation, Sarah Bishop and Meredith Paci discuss the concept of auto-regulation in training, emphasizing the importance of listening to one's body and adjusting training plans accordingly. They explore the balance between pushing oneself and knowing when to pull back, sharing personal experiences and insights on how to build trust and confidence in one's training journey. The discussion highlights the significance of self-awareness, resilience, and the ability to adapt to challenges in order to achieve long-term fitness goals.00:00 Understanding Auto-Regulation in Training10:00 The Importance of Listening to Your Body19:54 Building Trust and Confidence in Your Training30:07 Navigating Challenges and Embracing FlexibilityFortify Health Instagram @fortify_health_coachingMeredith @mer.paci Sarah @sarahfordbishop