Where Women Win with Sarah Fechter

Today's episode is coming the day after Mother's Day, and I want to use that timing intentionally because many women just spent a weekend pouring into everyone else coordinating plans, showing up, hosting, texting, calling, making sure everyone around them felt loved, seen, included, celebrated, fed, remembered, and taken care of. And listen, I love that. I love women who care deeply. I love women who lead their families well, and women who show up with a full heart. But today, I want to bring that same level of ownership back to you, because after twenty five plus years of coaching women from beginners who have never touched weights before, to athletes to women who have been training for decades, to high level physique athletes, busy moms, business owners, executives, and women who are already doing a lot right. I can tell you something with full confidence. I have never met one woman who has all five of these inputs fully dialed in. Not one. And I don't say that as criticism. I say that because this is where so much opportunity exists. In this episode, we'll discuss those opportunities and I'll give you real life examples you will probably see yourself in as well.   Time Stamps:   (4:32) Going Deeper With Progressive Overload (12:05) Muscle Requires Fuel (13:15) Division 1 Athlete Example (14:01) 40 Year Old Woman Example (14:41) The High Achiever Example ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

I want you to think about someone in the early phase of coaching, or even someone further along, who needs a reframe and a new perspective in how they're looking at their coaching process. They're asking good questions. They're excited. They're paying attention. They're engaged in what they're doing. And when I hear certain questions around fat loss, I can quickly tell where the disconnect is. The question itself gives insight into how fat loss is being understood, and that understanding drives the decisions and the emotions that follow. It shapes whether you're making choices that move you forward into a stronger, more informed version of yourself, or whether you're stepping back into recognizable patterns that keep you repeating the same old cycle. So today, I want to walk you through some of the most common fat loss questions that came directly from a recent Zoom we hosted inside the SF coaching method for both new and current clients. And more importantly, I want to show you how much those questions actually reveal. Because when you start looking at fat loss through the right lens, everything about your expectations, your timeline, and your decisions begin to shift.   Time Stamps:   (0:42) The Early Stages of Coaching (5:40) Our Added Layer of Support (7:02) Why Isn't The Scale Moving Yet? (11:54) A More Capable System (16:10) Finding Maintenance Calories (18:35) Interpretation ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

For the month of April, I've been unpacking real client case studies inside the SF coaching method. And today I want to give you a slightly different lens. Yes, we mostly work with women, but we do coach men as well. And this one is worth sharing because you're going to hear parts of yourself inside the story, even if the demographic looks different on paper. This client is a high level CEO type A, the one leading the room making decisions, carrying the responsibility for a large team, and operating at a pace that doesn't leave much margin. Early mornings, long days, constant output, and a schedule that can very easily take over if you allow it. He reached out about six months before becoming a dad for the first time. This was the decision to step into the next chapter of his life with intention before things compounded. He's building a family, leading a business. He's responsible for people at work and now at home, and he wanted his health to reflect that level of leadership, not just visually, aesthetically, although that's a part of it. He wanted to understand how to fuel his body in a way that matched the demands of his life. He wanted consistency. He wanted to feel strong, energized, and in control of something that had been pushed to the side for a very long time as he was building his business, he had a very real vision of the kind of dad he wanted to be present, strong, engaged, healthy and confident in his own skin. We'll breakdown his struggles and successes working together and I hope you hear yourself in his story.   Time Stamps:   (0:52) Type A CEO Case Study (3:01) Starting With Data (5:50) Nothing to Cut From (10:30) The Building Routines Phase (14:23) Life Isn't A Straight Line (17:38) The Recomposition and Metabolic Result (19:00) Everything Requires Energy (28:26) Ownership Through Investing In Coaching (30:30) Please Share This Episode ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Today I want to talk about the point where most women quit. Not in the beginning when motivation is high and we're stacking quick wins and definitely not later on when results are much easier to see. I'm talking about the messy middle, the point where the scale stops moving. Your frustration starts building, and the brain immediately wants to assume something must be wrong with the game plan. This is the moment where a woman starts questioning everything, including her coach. She's hitting her numbers, tracking her macros. She's training consistently, going for walks, focusing on recovery, doing her cardio. She is consistent and instead of seeing the scale reward her effort, she feels like she's doing all of this work for nothing. That is the fork in the road, because this is where most women begin to panic and negatively start speaking about their process. They write stories in their brain. This is where she wants to cut calories even lower. Add more cardio. Question her coach. Take control of the steering wheel and rewrite the coach's plan. This is where more pressure gets piled on to a system that was already stressed to begin with. And inside the SF Coaching Method, this is also the exact point where our coaches do not panic. This is where we educate, we manage expectations, and we keep building the foundation instead of reacting emotionally to a temporary stall. So today I want to give you an inside look at one of those moments a real client, a real plateau, and a real coaching decision that most people and many coaches often get wrong.   Time Stamps:   (1:24) When Women Start Questioning Everything  (2:40) Client Case Study (4:30) The Result (19:15) Weight Gain Being Part Of The Process (21:05) Dieting vs Coaching ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

We're sticking with the theme of client case studies for the entire month of April, I'll be providing an inside look at a variety of real client case studies inside the SF Coaching Method.  In today's episode is one I've been really looking forward to recording, because we're going to unpack a real client case study that sits at the intersection of PCOS, perimenopause, fat loss, and hormone health. And before I even get into her story, I want to zoom out for a second here because one of the biggest problems women are facing right now isn't just symptoms, it's where the nuance gets lost. There's a massive amount of information online about hormones, PCOS, perimenopause, insulin, and of course, fat loss. And a lot of it is either oversimplified, taken out of context, or just not applicable to real life. So what that does is it creates a constant feeling of, am I doing this right? Should I be doing more? Why isn't this working for me? And what I want to do in this episode is give you a clearer lens in a better understanding of what's happening. We're going to talk through what's happening physiologically in PCOS and perimenopause, why fat loss can feel more complex in this phase. How metabolism, stress and hormones are all interacting. And I'll walk you through the real case study of how this played out over the course of about nine months with my current client.   Time Stamps:   (0:57) Client Case Study I'm Excited To Dive Into (2:35) Defining Perimenopause (7:18) Insulin (9:49) Energy and Stress (14:18) My Client's Background and Lifestyle (17:02) TPO Antibodies (21:27) Changes In Months 3 and 4  (28:36) The SF Coaching Method ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Today I'm walking you through a real case study from a client inside the SF coaching method. This client didn't call me because Fat loss stopped working for her. She came back because she was scared. She was waking up fifteen to twenty times per night, drinking three gallons of water a day and still couldn't quench her thirst. Doctors told her what she was imagining and the symptoms she was experiencing were all in her head. Just because her lab values fell within the normal Western range. So this is where coaching changes your experience. This is no longer a fat loss or a transformation conversation. This becomes a systems root cause conversation. A conversation of advocacy.  And today I'm going to walk you through this case. How I'm thinking about it, what stands out and what this teaches us about fat loss shortcuts.   Time Stamps:   (1:45) Who This Episode Is For (3:38) Beth's Case Study (6:40) Retatrutide, Weight Loss, and Weight Regain (11:05) How I Look At This Case As A Functional Health Coach (16:45) GLP-1's, Peptides, and Fat Loss Tools (24:28) Rebuilding Predictability (30:30) The SF Coaching Method ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

This is part two of a conversation I started last week that, quite honestly, I felt compelled to have because if you've been paying attention to culture lately, you've probably noticed something happening again. Bodies are getting smaller, celebrity frames are shrinking, and the language around women's bodies is starting to sound a lot like it did in the late nineties and early two thousand. The skinny era is back, and I'll be honest with you, it pisses me off. Not because women are losing weight, but because we are watching the same cycle repeat itself without the education that women actually deserve about what these trends can do to their bodies over time. In last week's episode, we started unpacking the physiology behind chronic under fueling. We talked about energy availability, metabolic adaptation, thyroid downregulation, and stress physiology. In other words, what actually starts happening inside the body when calorie intake drops too low for too long? If you haven't listened to that episode yet, I highly recommend going back and starting there because it lays the foundation for everything we're going to talk about today, because today we're going to keep going. We're going to move deeper into what chronic under-eating can do to the female body. And we're starting with something that almost no mainstream dieting conversation talks about the menstrual cycle specifically and female hormone signaling. Because when energy availability, aka calories, stays too low, the body doesn't just slow metabolism, it begins adjusting reproductive physiology as well. And that's where the conversation gets really important for women.   Time Stamps:   (0:40) Part 2 Of Our Conversation (2:55) The Menstrual Cycle (6:24) Muscle Mass Considerations (15:30) Energy Balance and Availability (21:48) Micronutrient Considerations (34:18) The Cultural Pendulum ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

In today's episode, I'm interrupting our recent conversations around perimenopause, midlife, and hormones to talk about something that has been building in the culture for a while now. This topic is controversial, but it's also harming women of all ages, and someone needs to say something about it because what we are all watching unfold right now around women's bodies, beauty standards and the cultural obsession with getting smaller again is absolutely not a conversation about health and full transparency. It pisses me off for women. So today and the following episode, we're going to talk about the physiology of chronic under-eating in the modern skinny era because we deserve better than what's going on right now.   Time Stamps:   (1:14) The Physiology of Chronic Under-Eating (4:30) The Sophistication of The Female Body (8:55) The GLP-1 Era (12:48) #1 Reason Women Are Under-Fueled (18:55) Metabolic Adaptation (28:30) The Body's Stress Response System (33:10) The Skinny Aesthetic Trend ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Today's conversation is a continuation of the recent episodes we've been exploring around perimenopause, midlife physiology, and metabolic health. Over the past few weeks, we've been unpacking what changes in the female body during this season of life from a physiological perspective, what's actually happening inside the body? And today I want to dedicate an entire episode to one lifestyle input that starts landing very differently for many women in midlife alcohol. Now, before we go any further, let me throw out my disclaimers. This episode is not about judgment or superiority. It's not about telling anyone what they should or shouldn't be doing. My role here is education and support for those who need it. What you do with the information is completely up to you. But what I hear every single week from hundreds of women through coaching calls, check ins, conversations, the gym and messages is that many women want to feel better. They want more energy. They want fewer joint aches. They want less inflammation, better moods, improved quality sleep. And they definitely want less body fat. And what I also hear very consistently is this sentence. I can't tolerate alcohol like I used to. We'll discuss why this is the case, how the body metabolizes alcohol, and how to pivot alcohol's role in your life in midlife if you are open to a new path.   Time Stamps:   (1:15) Not Coming From A Place of Superiority (3:20) Your 20's vs Your 30's and 40's (7:27) Stress Physiology (9:13) How The Body Metabolizes Alcohol (22:00) Alcohol Serves A Role In Midlife (29:02) Working With The SF Coaching Method ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Over the last few years, perimenopause and menopause have finally entered the mainstream conversation. Hormones are being talked about more openly, and that's a good thing. Hormone replacement therapy is everywhere on social media, and for a lot of women in their late thirties and early 40s, that visibility creates a very fast conclusion. This must be hormones. Sleep changes, weight shifts, and fat accumulates in the midsection. Anxiety increases. Exhaustion takes over. Digestion, bloating, lower libido, brain fog. Suddenly, everything gets filed under perimenopause. Here's what I want you to become aware of today and the part my coaching team and I see every single week with women. Many women are jumping straight to hormones before it's actually time. Hormone decline is real AF and I know this from personal and professional experience. The symptoms are one hundred percent legitimate, but what many women are actually experiencing is often the result of years of accumulated health being pushed down the road, finally showing up loud enough that it can't be ignored any longer. In this episode, we'll be discussing the role hormones and your lifestyle foundations play during perimenopause and which one you should prioritize first.   Time Stamps:   (2:40) My Experience with Perimenopause (5:00) Progesterone and Estrogen (6:04) Transitions Expose Patterns (12:08) Importance Of Muscle Mass For Women (15:25) Sleep and Circadian Hygiene (16:02) Stress and Nervous System Considerations (21:48) The Key Is Sequencing (23:05) Hormones Amplify The Environment They Enter (26:14) Applying For The SF Coaching Method ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

I've coached women's health, nutrition, metabolism, and transformations for twenty five years. I've sat in the front row of thousands of conversations. I've watched the same themes repeat through different decades, different bodies, different lifestyles, and different levels of discipline. And in the last few years, perimenopause has become one of the loudest seasons women are navigating. Even when they're doing all the right things. I live inside these conversations every single week. It's my life's work. It's my expertise. It's what my team and I do relentlessly. And I have lived it personally. Perimenopause is fucking hard. It can be disruptive, it can be confronting, and it can absolutely mess with your internal experience in ways you didn't expect. Even if you're educated, even if you're consistent, even if you've spent years thinking you know your body and two things can be true at the same time. Yes, perimenopause is fucking hard and you do not have to suffer through it. You can thrive in midlife. In today's episode, I'm breaking down what you need to know when it comes to perimenopause, what changes under the surface, and teach you how to think about this pivotal time in a woman's life.   Time Stamps:   (4:40) Framework on Perimenopause (6:00) I Didn't Soften (12:35) Leaking Your Own Time and Energy (13:31) What Is Perimenopause? (17:34) What's Changing Under The Surface (24:24) Perimenopause and Sensitivity (30:35) The SF Coaching Method ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Today's episode is a metabolic reality episode because insulin resistance isn't rare and it's not something that suddenly appears out of nowhere. If we zoom out and we look at the landscape of metabolic disease, type two diabetes, cardiovascular disease, non- alcoholic fatty liver disease, insulin resistance sits at the center of all of it. And when we look at the data, close to ninety percent of metabolic disease is driven by lifestyle factors. This means it's how we eat, how we sleep, how we move, how we manage stress, and how sedentary or active we are over time. That makes this an everyday conversation. Insulin resistance shows up in women long before anyone ever uses that language. And most women, they can feel it before they can name it. We'll unpack insulin resistance, how this affects women different than men, insulin signaling, and what we need to do as women to stave off this complex issue.   Time Stamps:   (0:48) Insulin Resistance (4:15) Gender Differences with Insulin Resistance (8:30) Insulin and Insulin Signaling (13:50) What We Need As Women ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Today's episode is an important one, and I want to say that right out of the gate, because this conversation comes up constantly in my work with women across fat loss, hormones, digestion, energy, and long term health. This episode is about labs. More specifically, it's about what happens when you're told your labs are normal, but your body is clearly telling you a different story. Women come to me every week holding labs ordered by their doctor. Lab work that has been reviewed. It's been stamped as fine blood work that technically falls within the Western range. And yet they don't feel good. They're tired. They're inflamed. They have symptoms. They're gaining weight. Their digestion is off. Their mood is off, their sleep is unbearable, and something just doesn't feel right in their body. And I want you to hear this today. That disconnect is not imagined. Not even a little bit. After twenty five years of working in nutrition, metabolism, hormone health, and lab interpretation, I can tell you that this is one of the biggest blind spots in women's health.  Today, we're going to talk about why normal doesn't always mean optimal. Why symptoms almost always show up before a diagnosis ever does, why timing patterns and context matter more than a single data point, and why so many women feel dismissed because the system isn't designed to interpret what they're actually experiencing. This is not an episode about blaming medicine. It's an episode about understanding scope, training, and systems.   Time Stamps:   (0:50) What Happens When Your Labs Come Back "Normal" (4:48) Context and Patterns Matter (7:04) Systems Are Adaptive Responses (8:13) Functional and Being Proactive (9:55) Blood Sugar (15:00) My Soapbox on Tik Tok and ChatGPT (15:34) Who Is Equipped To Interpret Labs? (20:30) Why Women Come To Us For Help ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Today's episode is one I've wanted to record for a while, because it sits at the center of almost every conversation I have with women week after week, inside the gym, inside coaching, and inside long term mentorship. Women come in asking about fat loss, hormones, digestion, energy. They want a better look at their labs they'd love for them to be explained to them. Interpreted. They want to understand why a doctor says normal, but their body is telling a very different story through symptoms and day to day experiences that don't line up with what they're being told.  What I've learned after twenty five years in this space is that those questions are rarely separate. They're different entry points into the same conversation, and that's a huge part of coaching. We help women connect the dots between multiple systems and multiple symptoms, instead of treating each one like it exists in a vacuum. Today we're going to talk about overlap as a working system because fat loss, hormones, digestion, blood sugar, and insulin resistance are not isolated from each other. I'm going to explain how they work together and why they affect each other.   Time Stamps:   (1:45) Communication Between Systems (3:19) How I Think About Coaching (5:55) Crutch vs Mentorship (7:47) Thyroid Function (9:35) Chronic Undereating (10:49) Estrogen Clearance and The Gut (16:18) SHREDS (19:30) Thyroid Output Adapts to Energy Availability (21:55) Recapping The Systems Lens ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

If today's episode title resonates with you and is something you've either thought or said out loud, I want you to know you aren't alone. This frustration leads to negotiating with the plan and trying to regain control. What your emotions are failing at is understanding the reality of the scale, what it actually measures, and why it has nothing to do with fat loss. In today's episode, we are going to break down your relationship with the scale, how to break free from the emotional control it has over you, and help you understand what really happens with the process of fat loss.   Time Stamps:   (2:00) The Moment I Want You To Visualize (5:10) Your Relationship with The Scale (7:22) How A Coach Talks About The Scale (14:40) Understanding The Why Behind The Process ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

It's time we talk about APPLICATION when it comes to nutrition and what I teach my clients at the SF coaching method to do when it comes to their nutrition. In this episode, we'll cover the basics of food composition when it comes to protein, carbs, fats, and fiber, why most people don't understand carbs, how to think about your meals through a Chipotle style lens, and more!   Time Stamps:   (0:50) Leaning Into Application This Week (3:00) Why I Hate Snacks (6:27) The Basics of Food Composition (8:13) Why People Don't Understand Carbohydrates (10:45) Quality Fats (13:15) Everyone Understands Chipotle ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

To fully understand your relationship with nutrition and how it impacts your life, we need to go to the core: identity. As someone who has spent 25 years coaching women on training, nutrition, mindset, and every other facet of health and fitness, change doesn't come from rules. It comes from understanding. In this episode, we are going to unpack understanding with identity and share a few examples of various identities that involve nutrition. Remember: understanding is a life long pursuit and doesn't happen overnight but I hope this podcast allows you to see identity for what it truly is.   Time Stamps:   (1:15) Building Our Understanding Around Nutrition (6:45) Nutrition Identity Doesn't Happen Overnight (11:00) "This Is What Works For Me" (15:50) The Foodie Identity (17:35) The Athlete Forever Identity (18:18) The Food Rules Identity (19:02) The Social Eater (20:10) When Identity Drives Automatic Decisions (28:15) Preferences vs Principles (31:15) Systems Are Meant To Evolve ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Building on our previous episode around nutrition advice, I want to take this episode and discuss the topic of nutrition literacy and why this is the skillset that will determine whether nutrition ultimately works for you. This is an episode that goes beyond food labels as we'll talk about strategies that will make your life easier, better, and give you agency over your nutrition. We'll also talk about the mental side of nutrition literacy and how to lessen your mental load with the tools I'll share with you.   Time Stamps:   (0:45) Skill Building Episode (2:25) What Is Nutrition Literacy? (9:50) Assembling Balanced and Repeatable Meals (12:55) The Reinforcing Gym Atmosphere (17:40) Reducing Mental Load (23:55) The Compound Interest of Daily Habits (28:43) Decision Speed (31:30) Why I Care About Great Coaching ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

It's officially 2026 and I want to start this year off with a foundational concept that will lead the way though the entire year and that is understanding. We cannot change what we don't understand and I want to explain why understanding is so important in our modern world and how you are influenced and marketed to as women. We'll discuss the responsiveness of our bodies, why trends hit women heavy, why your body is like running a business, and more!   Time Stamps:   (1:40) This Episode is About Understanding (6:00) The Human Body is Responsive (10:58) Seasons Changed But Your Approach Didn't (12:20) Why Trends Hit Women So Hard (18:34) Your Body Is Like Running A Business (20:30) Low Hanging Fruit Works ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

There's a certain quietness that happens between Christmas and New Years and I want to take this week for reflection and reinvention over resolutions. I have no issues with New Year's resolutions but I want you to listen to this episode so you'll understand what I mean by reinvention. We'll discuss hibernation season, what habits really are, why this week is so important, and more.   Time Stamps:   (0:50) The Quietness Between Christmas and New Years (3:50) Reinvention Is Powerful But Vague (6:28) Where Are We Right Now? (9:25) Hibernation Season (15:10) What Habits Really Are (16:22) The Smallest Version Example (18:00) Resolutions Aren't Evil (20:40) Why This Week Is Important (23:06) Subtraction Is Powerful (26:05) Power Of Data ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

As we take a look back at some of the moments that stood out in the podcast during 2025 and as I reflect on the past year, I hope you give yourself the same gift this week. Whether you reached every goal you had or fell short on a few, 2025 taught us all valuable lessons to take and learn from for the rest of our lives. From all of us at SFHQ and the SF Coaching Method, we wish you a Merry Christmas! ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

In 2025, I grew in so many ways I didn't plan for. As I reflected on this year, I wanted to share some of my deeper insights with you and what 2025 taught me about women, health, and emotional maturity. We'll discuss some of the improvements I would love to see going into 2026 along with what I was deeply impressed with. I hope you take this episode to reflect on your year because I believe self-awareness doesn't fix everything but it does illuminate everything.   Time Stamps:   (1:30) Growing In Ways I Didn't Plan For (2:55) Thinking vs Being Securely Attached (5:02) Deeper Into Reactivity (7:53) What I Saw In Women This Year (8:10) Dissassociation (11:36) Willingness To Learn (17:45) Awareness is Illuminating ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

I've learned so much throughout 2025 as a coach and business owner and I wanted to have a reflective and educational episode for you today on what stood out to me the most in this industry specifically. These top 10 trends or fads I noticed throughout the year drove me absolutely crazy as a functional health coach and I don't want you to fall victim to these.   Time Stamps:   (0:45) More Everything Than Ever Before (4:41) #1: Hormone Pellets (12:20) #2: GLP 1's Promoted Through Social Media (16:03) #3: Med Spa Hormonal Clinics (17:35) #4: Peptides (19:47) #5: Fear Based Food Rules (21:56) #6: Aggressive Intermittent Fasting (23:55) #7: Self-Diagnosing From Social Media (25:32) #8: Weight Loss Drugs With No Attention to Muscle (27:35) #9: Testing Obsession With No Interpretation (32:35) #10: The 1200 Calorie Woman ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

I've learned so much throughout 2025 as a coach and business owner and I wanted to have a reflective and educational episode for you today on what stood out to me the most in this industry specifically. These top 10 trends or fads I noticed throughout the year drove me absolutely crazy as a functional health coach and I don't want you to fall victim to these.   Time Stamps:   (0:45) More Everything Than Ever Before (4:41) #1: Hormone Pellets (12:20) #2: GLP 1's Promoted Through Social Media (16:03) #3: Med Spa Hormonal Clinics (17:35) #4: Peptides (19:47) #5: Fear Based Food Rules (21:56) #6: Aggressive Intermittent Fasting (23:55) #7: Self-Diagnosing From Social Media (25:32) #8: Weight Loss Drugs With No Attention to Muscle (27:35) #9: Testing Obsession With No Interpretation (32:35) #10: The 1200 Calorie Woman ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

As we enter the final month of the year and passing another podcast milestone, I wanted to share with you the top episode of 2025 as a reminder this month to finish strong and remember why you started your fitness.   One of the greatest levers that we can pull for our wellbeing and our longevity as women is the concept of body recomposition. Through this process, you can simultaneously lose fat while building muscle. Sound too good to be true? In this episode, I want to explain the mechanisms of this process, how it plays into our holistic view of overall progress, keys to body recomposition, and more!   Time Stamps:   (3:21) Checking In With You (5:06) Body Recomposition (6:26) Holistic View of Overall Progress (8:19) Gaining Muscle and Micro Tears (10:12) Fat Loss (12:40) Insulin Resistance Episode (21:22) Body Measurements (26:40) Keys To Body Recomposition (28:10) Real Life Transformation Story (32:42) Body Recomposition Recap ----------  Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

As we enter Thanksgiving week, I want to share a perspective around gratitude and our health that hopefully sparks wonder inside you and gives you a real connection to what gratitude truly means. We aren't talking forced positivity here. We are talking tangible effects on your hormones and brain health. Gratitude is a big piece of our energy and the energy we live with is contagious. To everyone here at the SF Coaching Method and SFHQ, we wish you and your loved ones a Happy and Healthy Thanksgiving.   Time Stamps:   (1:05) The Real Gratitude That Allows You To Exhale (4:00) Beyond Survival (5:43) The Gap and The Gain by Dr. Benjamin Hardy (9:30) Changing My Perspective (12:00) The Energy You Live In Is Contagious (15:30) Please Share With A Friend ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.  

An aspect I rarely talk about when it comes to the SF Coaching Method is our work with men and while the vast majority of our work is with women, today's case study will hopefully resonate with anyone looking to optimize and thrive with their health. I'll be taking you behind the curtain of one of our SF coaching method clients, what we were able to find that surprised even his cardiologist, what has shifted since we implemented new protocols, and how this applies to you!   Time Stamps:   (0:50) Honest Question About Your Health (2:35) The Gap Between Awareness and Action (3:30) Men's Health Case Study (7:25) What You Love Costing You Recovery Time (11:00) Detailed Health History (11:50) Medical Team Collaboration (16:20) Breaking Down His Labs (24:20) What Has Shifted (29:05) Bringing It Back To You (31:28) Applying For The SF Coaching Method ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.  

I can't believe it's already been 100 episodes of Where Women Win! There's no better feeling than when I am around town or at my favorite coffee shop and someone stops me and says they listen and enjoy the podcast. Your messages mean the world to me and to celebrate, we are going to talk about you. In today's episode, I want to break down a client case study that may sound very familiar in your life as well. Whether you've been told your labs were "normal" or you feel like you've been doing everything right but still not seeing the results you want, this episode is for you. Time Stamps:   (0:45) 100 Podcast Episodes (3:05) Client Case Study: Erin (12:28) Recalibration and A New Strategy (15:55) What Her Doctor Told Her (18:10) Labs Were "Normal" (20:12) What I Saw In Her Labs (25:42) When I Sat Down With Erin (31:10) Where To Start (35:30) Why I Built The SF Coaching Method ---------- Click Here To Access The References (Google Document, Read Only) ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.  

I had initial plans for November episodes but this was too important not to share with my community. I recently returned from Orlando at the Menopause Society Conference and the data couldn't be more clear with what I'm about to share with you when it comes to women's health. We'll be talking hormones, HRT, red flags to watch out for, and so much more. Check out my Google Doc in the show notes for additional resources.   Time Stamps:   (0:50) Recent Menopause Society Conference (3:00) The Big Picture (6:20) My Biggest Takeaways From The Conference (9:55) Access To Hormones Is The Beginning (14:20) Diving Deeper Into HRT (19:00) There's No Universal Perfect (22:48) More Information In The Show Notes (23:38) Red Flags (32:25) Reach Out To Us ---------- Click Here To Access The References (Google Document, Read Only) ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.  

Our 4th and final part of the Hidden Hormones Every Woman Should Know series is here and we are going to talk about potentially the most important one: Estrogen. This hormone affects our lives so much on a daily, weekly, and monthly basis and it's important to understand the foundation and how estrogen functions with the rest of the body. We'll cover this and much more and please let me know if you enjoyed this type of series and we will make sure to do more in the future!   Time Stamps:    (1:13) Wrapping Up with Estrogen (3:50) The Foundation First (7:50) Estrogen Fluctuates (13:35) Estrogen and Cortisol (17:07) Estrogen Balance (18:00) Estrogen Dominance (23:50) Ratios and Relationships (25:10) Client Example (28:55) How Major Hormones Operate ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.  

Continuing our Hidden Hormones Every Woman Should Know series, in Part 3, I want to discuss the hidden hormone that affects fat loss and might be the reason for your hair loss. I'm talking about the thyroid in this episode and I am going to challenge you today with some terminology that will educate you and give you the knowledge you need to know to have a thriving thyroid.   Time Stamps:   (1:05) The Pace Setting Hormone (3:45) The Role of The Thyroid (8:15) Testing TSH (11:15) Why The Scale Is Going Up (13:42) The Overachiever Metabolism (15:20) The Stress Converter (16:18) The Normal Labs Trap (18:05) Emotional Weight Gain (20:20) Story From One Of My Clients (23:32) Bridging The Gap in Medicine (25:18) Next Week: Estrogen ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.  

Continuing our Hidden Hormones Every Woman Should Know series, in Part 2 I want to discuss the hormone behind burnout, anxiety, fatigue, and many other issues you could be facing. If you are regular listener to the show, you probably know about cortisol. I'm going to take a deeper dive into it's role with stress and our nervous system and share a couple recent SF coaching method clients who dealt with similar issues you might be navigating.   Time Stamps:   (0:45) Hidden Hormones Part 2 (2:40) Cortisol and Stress (6:04) The Stress Threshold (6:50) Cortisol's Role (14:20) A Nervous System That Never Exhale (16:45) Recent SF Coaching Method Clients (21:00) Listening To Part 1 (24:50) Next Week: Thyroid Health ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.  

For the month of October, I wanted to share my first 4 part series I'm calling "Hidden Hormones Every Woman Should Know" and I believe by the end of this series, you will understand your body so much better and be in a place to make empowered decisions for the rest of your life. In Part 1, I want to cover the hormone behind cravings, mood swings, and weight fluctuations. Yes we are talking insulin! We will breakdown what insulin's role is in the body, how insulin shuttles energy to the bottom, for 3 moments every woman has had when it comes to their insulin, and more!   Time Stamps:   (1:00) Starting With Insulin (2:00) Insulin's Role In The Body (8:15) How Insulin Shuttles Energy In The Body (13:15) How Your Body Interprets Insulin's Message (18:27) Hormonal Shifts and Weight Gain (20:02) The Pantry Moment (21:55) The 3pm Energy Crash (24:05) The PMS Evening (30:30) Please Share and Rate The Show ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.  

It's that time of year again: Pumpkin Spice season. So many things come to mind especially here in Michigan with cooler mornings, leaves starting to change, and all the fall recipes we're looking forward to. One trap we want to avoid in excess this fall are the sugary drinks and treats that may sound healthy but aren't. In today's episode, I want to share the power of real pumpkin and other fall spices and using them in your recipes, what sugar does to insulin, prioritizing protein, and more!   Time Stamps:   (1:10) Pumpkin Spice Season and Our Health (2:20) The Real Pumpkin (3:55) What Sugar Does To Insulin  (6:08) Different Cravings In Different Seasons (9:34) Fall Turning Into Sugar Season (13:18) The Power of Fall Spices (16:15) Real Pumpkin Benefits (17:50) Prioritizing Protein (25:00) Smart Swaps (30:25) Recapping (32:24) Please Share With A Friend ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

If you are looking to avoid the fall sickness that usually occurs, this episode is for you. We won't be talking about trendy hacks or some over the counter supplement. We will be looking at the foundations for great immune health including the role our hormones play, minerals and micronutrient considerations, exercise, stress, sleep, and more. Please send this to someone you care about and let's finish 2025 strong!   Time Stamps:   (0:40) Our Immune System (3:30) Why Everyone Gets Sick This Time of Year (9:30) Hormones and Immunity (13:00) Important Minerals and Micronutrients (15:50) Exercise and Immunity (18:10) Immunity and Stress (20:25) Sleep and Immunity (22:29) Hydration and Immunity ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

What if you didn't wait until January to make the changes you know you want and need to? What if you started now? They're a multitude of reasons why September is the perfect month for this full reset. Kids are back to school. Routines and schedules are more fixed. We still have morning sunlight at our disposal. This is the time to anchor these incredible habits that lead the success we want. In today's episode, I'll explain the power of these little shifts like the ones above plus more and why September might be the true new year.   Time Stamps:   (1:00) Does This Sound Familiar? (3:28) Redefining Structure (8:18) Morning Sunlight (12:38) September Is The True New Year? (15:20) Procrastination Disguised As Planning (18:30) Dopamine and Motivation (21:54) The Power Of The Little Things (23:55) Office Snack Cravings (26:10) Fall and Evening Routines (33:00) No More Waiting, Take Action ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

It's time I address this topic because there are too many women not taking advantage of what I'm going to discuss today and it's not just about gaining and preserving muscle mass as you age. Creatine has also been shown to have many cognitive benefits but the stigma and misinformation around this supplement that naturally occurs in our body needs to stop. In this episode, I'm going to breakdown the major myths around creatine, why women benefit more than men when supplementing it, who should and should not take it, and much more!   Time Stamps:   (0:56) Unpacking Creatine's Benefits (2:20) What Is Creatine? (6:03) Myths Around Creatine (12:44) What Most Women Don't Understand About Creatine (14:04) Women Benefit More Than Men (19:39) Who Should Take Creatine (20:34) Vegans and Vegetarians (22:26) Who Shouldn't Take Creatine (25:50) Recap (27:30) The SF Coaching Method (28:52) Creatine Isn't Magic ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Today's episode is a continuation of last week's episode as I wanted to dive deeper into lab markers and lab findings and give you a real example out in the world and one we've personally helped navigate. I'll breakdown a case study of a 25 year old client on oral birth control and the many lab marker considerations and what led to her low energy. My hope is that you glean some insight hearing about a real life example and if this sounds like you, this is your sign to reach out to us to finally solve what's been holding you back.   Time Stamps:    (1:05) 25 Year Old Case Study (1:47) What I Want You To Takeaway  (2:45) Quick Fixes Don't Heal Root Causes (7:28) Oral Birth Control (13:16) Full Conversation with Birth Control (15:45) Low Magnesium (25:50) The Role of Iron (28:30) What Would It Look Like To Come Off Birth Control? (31:38) Please Share This With A Friend ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Nothing is more frustrating and disheartening than going to your doctor feeling like something isn't right only to be told your bloodwork is "normal". At the SF Coaching Method, we want you to be your optimal self. In this episode, we are going to breakdown key blood tests and markers we test and analyze for our clients and how we change the game compared to other coaching programs in the space.   Time Stamps:   (1:04) Normal vs Optimal and Your Doctor's Visit (3:00) "You're Not Sick Enough To Trigger An Alert" (6:45) What Makes Us Different In Lab Testing and Interpretation (7:25) Oxygen and Recovery Reports (11:15) Lipid Panel (12:27) Thyroid Mastery (17:15) Influence of Vitamin D (19:23) Hormones and Cortisol Patterns (23:40) How We Change The Game ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Justin and I recently traveled to Red Rocks in Denver, Colorado to cerebrate my 45th birthday and our objective was to curate an experience…. and boy did we. I won't spoil anything here but I believe it fundamentally changed my perspective and I want to share those thoughts and my experience with you to remind you to embrace the elevation you are destined for.   Time Stamps:   (0:57) Justin and I Wanted to Curate an Experience (6:15) Elevation Is Perspective (13:45) Effort Is Apart Of The Gift (20:26) Embracing Your Elevation ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Today's episode is jam packed with frameworks and information and was created to come back to a few times so save this and your future self will thank you. This is the time of year in school routines come back into your life and I don't want you to go another year without understanding some key principles when it comes to your wellness. We'll talk about the pattern that runs how we unconscious act, how to make Sunday your Monday, the consistency pillars, and much more!   Time Stamps:   (1:40) Jam Packed Episode (2:17) The Pattern Interrupt (3:30) Cue, Routine, Reward (5:18) Your Top 3 Chaos Triggers and Audit Your Days (7:19) Making Sunday Your Monday (10:30) Your Nervous System Schedule (12:16) The Consistency Pillars (15:45) Mindset and Leadership Principles (16:46) Your Standard Operating Procedure (20:25) Food As A Strategy (25:00) Strategic Movement (28:26) The Prep Trifecta (33:53) Availability For Rhythm ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

Whether you are in your 20's, 30's, or 40's, I want to share 10 things that I really enjoy and keep me feeling vital, energetic, and like myself as I turn 45 this week. If you listened to last week's episode, this is a great compliment to it but it's a different episode. Number 2 is probably the most surprising both to you and me but let me know your thoughts and if you agree or disagree with me!   Time Stamps:   (1:00) Why This Episode Is For You (2:12) #1: Tracking My Ovulation Cycle (3:55) #2: Eating Beef Liver Like Candy (7:13) #3: Quit Alcohol Completely (11:55) #4: Protecting My Circadian Rhythm Like My Retirement Account (15:13) #5: Investing In Labs Over Handbags (17:55) #6: I Walk… A Lot (22:05) #7: Parasympathetic Priority (24:44) #8: Lifting Heavy Over Cardio (27:39) #9: Daily Electrolytes (30:20) #10: Sleeping 8 Hours Over Going Out ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

I've been doing some deep reflection as I turn the page on another year of life and while I have come so far with who I am as a woman and my habits and identity, there is always more opportunity to evaluate and adjust. In this episode, I want to share 10 things I'm letting go of and the opposite is what I will be doubling down on. Let me know which ones resonated with you!   Time Stamps:   (0:45) Turning 45 In One Week (2:18) #1: Letting Go of All Reactivity (3:47) #2: Letting Go Of Control (5:03) #3: Excuses Around Nutrition (6:22) #4: Ignoring Personalized Hormone Support (8:43) #5: Letting Go of The Need For Approval (9:44) #6: Letting Go of Over-Explaining (12:23) #7: Letting Go of Someone Else's Potential (13:23) #8: Not Letting Go Of Myself and My Health (16:18) #9: Letting Go of Overconsumption (18:35) #10: Letting Go of Performing Wellness (20:23) The Women I Admire The Most (21:40) The SF Coaching Method ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

We are smack dab in the middle of summer and it's time to have a reality check on what a hot girl summer can look like the healthy way. The one glorified on Tik Tok and Instagram will leave you left feeling hollow so today's episode is about how to live your best life in the summer, still enjoy those nights with friends, and be the best you for yourself and others!   Time Stamps:   (0:45) Your Hot Healthy Girl Summer (2:54) My Summer Formula For You (3:12) Breaking Down Hot Girl Summer (6:18) Hydration (9:20) Hydrating With Food (11:38) Summer Food Thoughts (15:45) You're Allowed To Have Fun With Friends (16:45) Perfectionism Not Living A Healthy Life (17:18) Alcohol (21:00) Something Over All or Nothing (23:55) Strength That Translates To Live (25:44) Summer Sleep Hacks ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

It's time we finally had this conversation and unravel the truth around hormonal birth control. What seemed like a helpful solution on the surface for most doctors in prescribing hormonal birth control for teenagers has altered the lives of multiple generations and coaches like us here at the SF Coaching Method are here to put the pieces back together. I'll dive into the physiology of hormonal birth control, why it's a life altering decision, why clarity is power, and more.   Time Stamps:   (0:50) Hormonal Birth Control (2:47) Rethinking Our Relationship With Our Body (5:10) The Physiology of Hormonal Birth Control (11:26) Life Altering Decisions in Teenage Years (13:17) Diving Into The Research (17:30) Clarity Is Power (18:30) Next Steps ---------- DM Me "Win 83" and I'll Send You Our Hormone Health Essentials Resource ---------- PMID: 28942706 – Hormonal contraception and risk of depression in adolescents PMID: 30393667 – Nutrient depletion associated with hormonal contraceptive use PMID: 33380661 – Hormonal contraceptives and systemic inflammation PMID: 31697258 – Bioidentical hormones in menopause: Safety and benefits ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

The skin is a messenger for your overall health and it's not talked about enough. Whether you are dealing with acne, eczema, or other skin related topics, the answer is internal. In today's episode, we are going deep into skin health and how different factors such as blood sugar, sleep, and stress management play a vital role in what you see on the outside.   Time Stamps:   (1:04) Your Skin Is A Messenger (2:52) What's Really Happening With Acne and Eczema (5:28) Blood Sugar Spikes and Skin Health (6:55) Acne and Your Cycle (7:54) Sunlight (9:40) Stress and Sleep (15:00) Low Hanging Fruit Action Steps (17:45) The SF Coaching Method ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

While modern society has normalized bloating and digestive issues, we know we want to live optimal lives and that takes doing the work and understanding what our body is telling us. In today's episode, I want to cover gut health and digestion at a deeper level, giving you context around what healthy digestion actually looks like, a digestion checklist to refer to, how our nervous system plays a pivotal role in our gut health, and much more!   Time Stamps:   (0:37) Normalizing Bloating and Digestive Issues (3:50) What We'll Cover Today (4:45) What Does Healthy Digestion Look Like? (7:15) Digestion Checklist (9:05) Your Nervous System (14:01) The Bristol Stool Chart (16:16) Trauma, Thoughts, and The Vagus Nerve (20:00) How You Eat Matters (24:20) Applying To The SF Coaching Method ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

I recently ran an Instagram poll that shocked me by how many women responded similarity and I had to make a podcast episode addressing it. I want you to know you are not alone if you struggle with fat loss, struggle with food cravings, you are training hard but not seeing results, and what was mentioned most was waking up feeling exhausted everyday. I will address these issues and more in today's show.   Time Stamps:   (1:18) The SF Coaching Method Has Been Growing (2:02) Recent Instagram Poll (3:30) Does This Sound Familiar? (5:53) Training Hard But Not Seeing Results (11:05) Struggle with Fat Loss (12:00) What Is Metabolic Syndrome? (18:18) Mood Swings and Cravings (19:50) The Blood Sugar Rollercoaster (24:48) "I Wake Up Exhausted Everyday" ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

We've talked about the importance of protein on several episodes on this podcast but I wanted to take today's episode to give you what has been working for me really well recently in terms of hitting my protein goals daily in a variety of ways. Take what you need and leave what you don't in this episode but I challenge you to step out of your comfort zone and try something new if daily protein intake is a struggle for you.   Time Stamps:   (3:03) The Deep Trenches of Protein (6:30) Prioritizing Protein In Your 50's (9:07) Our Soil and Food Quality (12:01) Grass Fed Ground Beef (14:18) Wild Caught Sockeye Salmon (15:47) Pattered Raised Eggs (16:51) Sardines (17:30) Cottage Cheese (17:56) Grass Fed Ribeye or New York Strip (18:22) Free Range Chicken Breast (18:48) Wild Caught Alaskan Salmon (19:14) Grass Fed Beef Liver (22:46) Why This Matters (25:30) The SF Coaching Method (27:18) Please Leave a Rating and Review ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.

This episode was sparked by a woman just like you who wants to make health part of their identity but still has limiting beliefs around the truth of transformation. She mentioned starting right before summer seemed crazy and after doing this for over 2 decades I'm here to tell you… there's no perfect time to start. True identity shifts start with deciding TODAY you are going to take action and align to a new version of yourself. Listen in as I explain more and ask you a specific question that will help you along your journey.   Time Stamps:   (2:00) Message Inside The SF Coaching Method (5:20) Identity, Alignment, and Outcome (9:05) What No One Taught Us About Our Physiology (12:08) Consider This Question/Rule (14:22) The All or Nothing Mindset (17:39) Borrowed Timelines (20:04) What I Want You To Carry With You ---------- Apply for SF Coaching Method  https://sarahfechter.ac-page.com/sfhq-cc Complimentary Health Content  https://sarahfechter.ac-page.com/Health_Wellness_Community ----------  Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/   Check Out My Website - https://www.sarahfechter.com ----------  This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, other professional health care services, or any professional practice of any kind. Any reliance on the information provided in this Podcast is done at your own risk and Sarah Fechter Fitness LLC expressly disclaims any and all liability or responsibility for any direct, indirect, incidental, special, consequential or other damages arising out of any individual use of, reference to, reliance on, or inability to use, this Podcast or the information presented in this Podcast. All contents and design for this Podcast are owned by Sarah Fechter Fitness LLC. Always consult your professional team before beginning any exercise or nutrition program.