Fit and Fabulous with Sarah

In this episode of Fit and Fabulous with Sarah, Sarah with dive into the power of staying consistent. Discover how pain can be a good motivator for change and how consistency can help you accelerate progress in health and fitness. Sarah talks about set points, self‑sabotage, and why you can’t create new results with an old identity. From dieting to daily habits to relationships, you’ll hear how slipping back into familiar patterns isn’t a failure — it’s a sign that the new version of you hasn’t been fully embodied yet.You’ll learn how to shift from forcing behaviour to becoming the person who naturally follows through. We break down the difference between doing a habit and living as someone who embodies it, and why small, consistent actions outperform intensity every time.If you’re ready to stop starting over, step into your future self, and build the kind of consistency that actually lasts, this episode will meet you right where you are — and move you forward.My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guests are their own. 

Your liver is whispering to you every single day — but are you listening? In this episode, Sarah breaks down 10 subtle warning signs that your liver may be under stress, from fatigue that won’t quit to waking up at 2am every night. These aren’t dramatic medical diagnoses — they’re everyday signals most of us brush off as “normal.” I’ll share how bloating, stubborn belly fat, and even itchy skin can all connect back to your body’s detox powerhouse. You’ll learn why hormone imbalances, bad breath, or right‑side aches might be more than random annoyances.. If you’ve ever wondered what your body is trying to tell you, this episode will help you decode the signals and take action.My website & more information on my coaching services ⁠⁠www.sarahshealthup.com⁠⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠⁠@sarahshealthupcoaching⁠⁠on InstagramEmail me:⁠⁠[email protected]⁠Disclaimer:This podcast is for informational purposes only and does not constitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guests are their own. 

Feeling nervous about returning to the gym? You’re not alone—and you’re not behind. In this episode, Sarah unpacks the emotional layers of getting back into movement, from curating your social media feed to choosing clothes that feel like somatic armor. You’ll learn why the gym isn’t just for the “already fit,” how to build rituals that regulate your nervous system, and why training with someone who truly sees you can change everything. This is your gentle, grounded guide to reclaiming your space—on your terms.

Why is breakfast so controversial in the fat loss space? In this episode, Sarah breaks down the myths, the metabolic science, and the emotional nuance behind skipping breakfast—especially for women navigating training, work etc. From intermittent fasting trends to blood sugar chaos, she unpacks why some breakfast options are breaking your goals, and how a protein-rich breakfast can set the tone for fat loss, energy, and emotional stability. You’ll learn how to build a metabolically supportive breakfast, why fibre matters, and how to listen to your body’s cues.If you’ve ever wondered whether breakfast helps or hurts your fat loss journey—this episode is your reframe.My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guestsare their own. 

This episode is for the woman who’s grieving the years she trained for someone else’s gaze, who avoids the mirror like it’s a threat, and who feels stuck in the messy middle of her fitness journey. You’re not broken. You’re becoming. In this raw and resonant riff, I share 5 ways to reclaim your body as a site of self-respect—not performance. No more chasing perfection. No more outsourcing worth. Just movement, presence, and radical self-acceptance. Let’s make the middle sacred.

🚨 In today’s episode Sarah , will be calling out cardio’s sneaky side. Running can be a powerful tool—but in a calorie deficit, it might be quietly working against you...It might be time to reassess.I’m breaking down 4 telltale signs that running might be undermining your progress.💡 Plus, I’ll share some strategies with running so it supports your goals—not sabotages them. Think: smarter frequency, strategic fueling, and biofeedback that actually tells the truth.This one’s for anyone stuck in the “more cardio = more fat loss” trap. Let’s bust that myth and build a metabolism that thrives.🎧 Tune in, share with your cardio-loving bestie, and don’t forget to subscribe if this episode hits home. Your body’s smarter than you think—let’s start treating it that way.

From strict meat-only protocols to animal-based hybrids, Sarah unpacks and explores the variations, motivations, and science behind this radical approach to eating.Whether you’re a nutrition nerd, wellness seeker, or just carnivore-curious, this episode invites you to stay informed, emotionally attuned, and open to nuance.In today's episode My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guests are their own. 

You’ve heard the advice: “Just eat more protein.” But what does that actually look like when you’re juggling cravings, hormones, and a schedule that barely leaves room to breathe? In this episode, Sarah will be breaking down the real strategy behind getting enough protein—without turning every meal into a dry chicken breast and a sad scoop of cottage cheese.My website & more information on my coaching services ⁠⁠www.sarahshealthup.com⁠⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠⁠@sarahshealthupcoaching⁠⁠on InstagramEmail me:⁠⁠[email protected]⁠Disclaimer:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guestsare their own. 

You’ve heard it. You’ve feared it. You’ve maybe even ditched your sourdough soulmate over it. But is bread really the villain in your wellness story—or just a misunderstood carb with a bad PR team?In this episode, we’re slicing through the noise, decoding the science, We’ll talk insulin, cravings, metabolic flexibility, and why demonizing bread might be doing more harm than good.If you’ve ever whispered “I love bread” like Oprah but felt shame about it… this one’s for you. 🍞💥Want me to whip up a caption or a carousel outline to go with it?

Feeling scattered, stuck, or like you’ve drifted from your centre? Is your body asking for a fresh start? In this episode, Sarah explores the power of resetting through mindful nutrition and fitness habits. Whether you've felt off-track, overwhelmed, or just disconnected from how you nourish and move—this conversation brings it back to basics, with heart.This episode is a gentle invitation to reset—not as a harsh overhaul, but as a soulful recalibration. Whether it’s the weight of burnout, misaligned habits, or emotional clutter, she will explore how to reconnect with your wellbeing.My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guests are their own. 

Self-neglect isn’t always dramatic; sometimes it’s skipping meals, ignoring rest, or silencing our inner voice. But healing begins with awareness. With her holistic lens on wellness, Sarah shares practical tools to rebuild self-trust through movement, nourishing food, emotional release, and daily rituals. If you’ve been feeling disconnected or depleted, this episode is your gentle nudge back to self-connection. You are worthy of your own care.My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before makingdecisions related to fitness, health, or nutrition. Views expressed by guestsare their own. 

Today, Sarah is diving into emotional eating — not with judgment, but with radical compassion and clarity. If you've ever felt caught in the cycle of overeating, bingeing, then restricting, you’re not alone. This isn’t about willpower. I’m here to help you uncover the deeper roots of emotional eating, so you can step into empowerment, connection, and freedom. My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guestsare their own. 

Ever wondered how your diet affects your mood, focus, and overall well-being? In this episode Sarah will be exploring the fascinating connection between nutrition and mental health—how gut health, mindful eating, and 5 key nutrients can transform the way you feel and think. Whether you're looking to heal from food addiction, regain control, or simply fuel your mind with the right foods, this episode is packed with holistic strategies to help you thrive.My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guests are their own. 

Ready to break free from frustrating fat-loss plateaus? In this episode Sarah spills all the secrets on body recomping—the art of torching fat while sculpting lean muscle. You’ll uncover game-changing foods that fuel muscle growth, sneaky diet saboteurs that hold you back, and why women’s metabolisms are uniquely wired for success.From the power of protein to the truth about carbs, fat & even alcohol, we’re debunking myths and delivering science-backed strategies to help you build muscle, crush cravings, and unlock unstoppable fat-burning potential. 🚀My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guests are their own.

In this episode I sit down with Nutritionist & Coach Teillie Bre. We’re diving into an honest conversation about balancing her relationship with food, mindset and fitness —the challenges, the breakthroughs, and the lessons she learned along the way. 🍽️ You won’t want to miss this one! Today' guestInstagram: teillie.bre My website & more information on my coaching services ⁠⁠www.sarahshealthup.com⁠⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠⁠@sarahshealthupcoaching⁠⁠on InstagramEmail me:⁠⁠[email protected]⁠Disclaimer:This podcast is for informational purposes only and does notconstitute professional advice. Always consult a qualified expert before makingdecisions related to fitness, health, or nutrition. Views expressed by guestsare their own.

If you are looking for a sign to level up - this is it. Are you unknowingly standing in your own way?Self-sabotage is sneaky—Without realizing it, we create invisible barriers that keep us from our goals and in our fitness journey. In this episode, Im dropping the 8 most common self-sabotaging behaviors and, more importantly, how to break free from them. If you’re tired of feeling stuck and ready to rewrite your story, this is your moment. Lets dive into it!My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]:This podcast is for informational purposes only and does not constitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guests are their own.

Is Your Goal to Build Muscle or Burn Fat? Let’s Break It Down! Figuring out whether to build muscle or focus on fat loss can feel overwhelming, especially with all the conflicting advice out there. In this episode, I’ll help you cut through the noise and make the best decision for your goals.We’ll dive into the key factors that truly matter—your training background, nutrition, body composition, and lifestyle—so you can create a strategy that works and set realistic expectations to help you stay on track.Whether you want to get lean, build strength, or reshape your physique, this episode will provide clarity, science-backed strategies, and actionable advice—no gimmicks, just real results.My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠⁠@sarahshealthupcoaching⁠⁠on InstagramEmail me:⁠⁠[email protected]⁠Disclaimer:This podcast is for informational purposes only and does not constitute professional advice. Always consult a qualified expert before making decisions related to fitness, health, or nutrition. Views expressed by guests are their own.

Fiber fanatics (or skeptics)! Have you ever wondered if all the hype about fiber is actually true? Or are you still confused about fiber? In today's episode we explore the different types of fiber—and how they play vital role. We'll discuss the common misconceptions surrounding fiber. Join me for an engaging and informative discussion that will challenge your views on fiber and help you make informed dietary choices. My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected] 

In this episode of Fit and Fabulous with Sarah, we’re breaking down the essentials of macro tracking—a powerful tool to transform your nutrition and achieve your fitness goals. Whether you’re striving for fat loss, muscle gain, or simply better health, Sarah shares her expert insights on what works (and what doesn’t) when it comes to tracking macros.Learn how to set up your own macro protocols, avoid common mistakes like copying others’ macros, and implement sustainable habits that align with your lifestyle. Sarah also dives into meal planning strategies, tracking tools, and the importance of hitting your protein, carb, and fat targets consistently.If you’re feeling lost when it comes to macros, fear not! This episode will simplify the process and empower you to make progress like never before. Plus, don’t forget to grab Sarah’s free eBook—details in the episode description—to help kickstart your journey!Tune in now to master macro tracking and take control of your nutrition. Your transformation starts here!My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected] 

Unlock the secrets to building unshakable confidence in this transformative episode. Join us as we delve into actionable steps and powerful mindset shifts designed to help you embrace your inner strength and radiate self-assurance in all aspects of life.My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected] 

Ever wondered how dopamine, the brain's 'reward chemical,' plays a role in your weight loss journey? In this episode, I unravel the fascinating link between dopamine and eating behaviors, explaining why cravings occur and how modern processed foods hijack our brain chemistry. Plus, I dive into strategies for managing dopamine drops during a calorie deficit and share practical tips to regulate dopamine naturally. Tune in to discover how shifting your dopamine sources can set you up for long-term success in weight management and overall well-being!My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected]

In this episode, we delve into a popular weight loss strategy that has sparked much debate and discussion. We'll explore its scientific foundations, benefits, and potential challenges. You will gain insights into how this method can be applied effectively, along with some practical tips and expert advice.My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected] 

In today's episode, we delve into 5 pitfalls to avoid that could be affecting your hormonal balance. Tune in to empower yourself with knowledge and take control of your well-being!My website & more information on my coaching services ⁠www.sarahshealthup.com⁠/storeMy go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected] 

In today's episode we delve into the science behind excess protein intake. We explore how our bodies process protein and what happens when we consume more than we need. Tune in to get the facts to take control of your nutrition!My website & more information on my coaching services ⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta ⁠@sarahshealthupcoaching⁠ on InstagramEmail me:⁠[email protected] 

In today's episode, we dive deep into the world of limiting beliefs—those self-imposed narratives that hold us back from reaching our full potential. Join us as we explore the origins of these beliefs, how they impact our lives, and practical strategies to overcome them. Through and actionable tips, you'll learn how to identify, challenge, and reframe your limiting beliefs to unlock new levels of growth and fulfillment. Whether you're looking to boost your confidence, achieve your goals, or simply live a more empowered life, this episode is for you.My website & more information on my coaching services⁠www.sarahshealthup.com⁠My go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected] 

In today's episode, we're diving deep into my personal journey of overcoming addiction. Join me as we explore the challenges and triumphs of quitting smoking, sharing emotional insights, and the 5 strategies that made it possible. From the initial decision to quit, through the struggles of withdrawal, to the ultimate victory of a smoke-free life, this episode offers a candid and inspiring look at breaking free from nicotine. Whether you're considering quitting this episode is packed with real-life experiences that can make a difference.My website & more information on my coaching services⁠www.sarahshealthup.com⁠/storeMy go to supplementsShop Nuzest code: Healthupwww.nuzest.com.au/healthupYour host Sarah Golotta⁠@sarahshealthupcoaching⁠on InstagramEmail me:⁠[email protected] 

In today's episode, Im going to teach you, everything I used  Banish Bloating in Just 24-Hours and Find Relief ! Thank you for taking care of yourself. Sending you and your family love today ❤️ My website & more information on my coaching services ⁠www.sarahshealthup.com⁠/store My go to supplements Shop Nuzest code: Healthup www.nuzest.com.au/healthup Your host Sarah Golotta ⁠@sarahshealthupcoaching⁠ on Instagram Email me: ⁠[email protected]  

In this episode, we dive deep into the world of fitness to uncover the secrets behind achieving a sculpted, toned physique without bulking up. Discussing expert tips and insights that will help you understand how to balance cardio and strength training, debunk common myths, and set realistic goals. Learn how to avoid pitfalls and create sustainable habits for long-term success. Tune in to discover how to reshape your identity, navigate life's challenges, and stay motivated on your path to optimal health and fitness. Join us for an enlightening conversation that will inspire and empower you to achieve the body and lifestyle you desire. My website & more information on my coaching services ⁠www.sarahshealthup.com⁠   Your host Sarah Golotta ⁠@sarahshealthupcoaching⁠ on Instagram My go to supplements Shop Nuzest code: Healthup ⁠www.nuzest.com.au/healthup⁠ Email me: ⁠[email protected]

In today's episode we are going to dive into the lies, misleading health claims and tactics food industries tell us and I’m going to share tips on how to spot hidden sugars on nutrition labels and provide you with some examples of products with dubious health claim so you’ll know what to look out for and also provide you with some practical actionable advice you can do today on how to make healthier food choices. My website & more information on my coaching services www.sarahshealthup.com FREE Download: Guide to Hidden Sugars Names & Labels Your host Sarah Golotta @sarahshealthupcoaching on Instagram Email me: [email protected] #HealthTips#WellnessJourney#sugar #sweets #sweetcravings #sweettreats #sugarcrash #sugarcravings #kicksugar #sugarless #sugarfree #lactose #sweet #sweettooth #nutrition #healthtips #sugarnames #namesforsugar #othersugars #foodforthought

In this empowering episode of "Flow Again," we delve into the holistic and natural steps you can take to regain your menstrual cycle. Whether you're experiencing hypothalamic amenorrhea or other menstrual irregularities, this episode provides actionable advice and supportive tips to help you restore your flow. Join me as we explore: Nutritional adjustments to support hormonal balance The role of healthy fats and complex carbohydrates in menstrual health The benefits of stress management techniques like acupuncture How to incorporate seed cycling into your routine Practical lifestyle changes that promote a healthy menstrual cycle Tune in for an informative and encouraging discussion designed to help you reconnect with your body's natural rhythm and achieve long-term well-being. Disclaimer I am not a professional or GP and this podcast was not created to diagnose, treat or cure any mental or physical health issues. My website & more information on my coaching services  www. sarahshealthup.com   My go to supplements   Shop Nuzest code Healthup   www.nuzeset.com.au/Healthup   Your hose Sarah Golotta @sarahshealthupcoaching on Instagram   Email Me:   [email protected]

Ready to stop damaging your metabolism and fuel it to lose fat and have good health? In today's episode, we're diving into what your metabolism is and 4 simple ways you can start enhancing and improving your metabolism. Disclaimer I am not a professional or GP and this podcast was not created to diagnose, treat or cure any mental or physical health issue. My website & more information on my coaching services: www.sarahshealthup.com My go to supplements Shop Nuzest code Healthup www.nuzest.com.au/HealthUp Your host Sarah Golotta @sarahshealthupcoaching on Instagram Email Me: [email protected]

An introduction to what you will be hearing on my podcast. We will talking more about nutrition, training, holistic health and women's health!