Where Women Win with Sarah Fechter

A shorter than usual episode this week but might be one of the most powerful ones we've shared to date. As we reflect on the significance of Memorial Day and remember those who gave the ultimate sacrifice for our freedom, I want to truly honor that freedom today as women. We carry so many narratives around as women and this is your reminder that you are allowed to change your mind and you don't have to explain yourself. Listen in as I explain more.   Time Stamps:   (2:19) Women Are Raised To Explain Ourselves (4:45) The Narratives We Carry (6:41) You Are Allowed To Change Your Mind (8:55) Honoring Memorial Day (10:02) Finding Enough ---------- 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 almost backed out of a trip that completely changed the relationship I have with two of the most important women in my life and I'm so glad I said yes despite the current hectic season. I know this is a message and lesson a lot of people need to hear because we tend to postpone taking trips and adventures and believe we will get to them someday when it is less stressful and chaotic. Unfortunately, that day may never come and you missed out on the beauty of life. Let this be a reminder to book the trip, buy those tickets, and start living your life TODAY.   Time Stamps:   (1:35) Saying Yes Despite The Hectic Season (3:48) We Booked The Trip (5:26) My Travel Companions (7:35) This Is What Legacy Is (10:17) Question Examples (13:05) Curiosity and Going Deeper (14:08) My Classes Back In The Day (18:00) How I Felt When I Got Home (20:18) What Are You Willing To Trade Off? ---------- 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 will be a bit different as it is slower and deeper than my educational style episodes. This episode is for every mother out there that often gets overlooked. Your effort, sacrifice, and passion you carry for your family is remarkable. I hope this episode serves as a reminder to take care of yourself first, then the family, then everyone else.   Time Stamps:   (1:05) Happy Mother's Day (5:25) Glorifying Burnout (7:15) Operating In Reverse (8:35) Me, Us, Them Framework (11:16) The Invisible Load (13:50) Delegating Household Tasks (15:20) Mother's Day is Beautiful and Complicated (16:20) The Nutritional Cost of Motherhood (19:14) Generational Health (21:13) A Personal Story (22:38) Mom Guilt (23:30) Chronic Guilt and Stress (24:34) Strategies To Start Using ---------- 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.

Is oxidative stress silently aging you? This is a topic I've had on my mind for awhile to cover and we're going to dive deep because there is a lot of information floating around on the internet about this topic and, as always, I want you to have the best evidence based information to act on. We'll discuss when oxidate stress occurs, the top offenders, food and lifestyle practices, targeted supplementation, and more!   Time Stamps:   (1:08) Oxidative Stress (2:30) Does This Sound Familiar? (3:52) When Oxidative Stress Occurs (6:44) Top Offenders (8:02) Oxidative Stress and Aging (12:12) Let's Start With Food (17:18) Lifestyle Practices (20:36) Targeted Supplementation (21:36) Some Lesser Known Facts (22:45) The One Takeaway (24:20) Book A Free Discovery Call ---------- 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 concept of meal plans sound great in theory. Be given exactly what to eat when sounds like a good idea until we remember we are human and not robots. The research is clear around meal plans that they are not effective long term. The solution? What I cover in today's show. We'll unpack why I don't believe in meal plans, what my top achieving clients do, how to own your success, and more!   Time Stamps:   (1:35) Debunking Meal Plans (2:25) Why This Is Real World Tested (5:05) How Meal Plans Are Marketed vs Reality (7:04) Meal Plan Pitfalls (10:10) 3 Misconceptions Around Meal Plans (12:35) One Of The First Things We Teach at The SF Coaching Method (14:44) Building The Identity (17:45) Owning Your Success (23:12) Proactive Tracking (24:30) What My Top Achieving Clients Do (25:35) Eating “Clean” (30:35) Please Share and Tag Me ---------- 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.

Spring time always takes me back to the year 2000 and remembering my mother. She passed away that year and at the age of 19, I had to figure out how to navigate the world without her. In those 19 years, she taught me so many valuable lessons I take forth with me to this day. They are also lessons that molded me into the entrepreneur and coach of 20+ years you see today. I want to share 5 of the biggest lessons I learned from her and I hope you give your mom a big hug the next time you see her if she's still here or call her just to talk.   Time Stamps:   (1:00) Spring Takes Me Back To 2000 (3:15) #1: The Power of A Safe Word (6:38) #2: Pour Into Yourself First (11:25) #3: Be The Bigger Person (17:42) #4: Life Lessons in Resiliency (19:15) #5: Health Is A Gift, Not A Guarantee (22:05) Please Share Your Experience ---------- 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 can have our routines dialed in and our macros perfect every single day but if something feels missing in your life, today's episode might be the answer you are looking for. You know me though, we'll be talking about this topic through an evidence based lens along with sharing my own experience. We're talking spiritual health today and I honor and respect everyone's individual beliefs. My aim for this episode is to bring awareness of the research around spiritual health and bring you closer to your faith and beliefs.   Time Stamps:   (0:55) How Spiritual Health Affects Physical and Mental Health (1:51) Ever Felt Like Something Is Missing? (2:55) What Is Spiritual Health? (5:25) The Research (10:50) Personal Story (12:28) Journaling To God ---------- 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 autoimmune disease and specifically Hashimoto's. I know the physical issues this disease can present along with being overwhelmed by confusing symptoms, inconsistent lab results, and the emotional toll when your body won't cooperate with you. We will first dive into the basics of Hashimoto's, what typical and atypical symptoms look like, some chronic underlying issues to be aware of, some important environmental changes, and much more.   Time Stamps:   (1:12) Hashimoto's and Autoimmune Disease (3:55) Discussing The Basics (9:15) Typical and Atypical Symptoms (12:50) Chronic Underlying Symptoms (17:08) Environmental Changes (18:30) Key Takeaways (19:12) The SF Coaching Method ----------  Resources on Hashimoto's: PMID: 28381563 ---------- 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.

Your metabolism is more adaptive than you think but before we get into the nitty gritty when it comes to metabolism, we need to define it and cut through some of the myths that exist in the health and nutrition space.  Most people look at metabolism as a speedometer: either fast,  slow, or something you can rev up like an engine. Metabolism isn't about speed, it's about adaptation. It's a highly intelligent system designed for survival. We'll discuss the big pillars of metabolism, how to work with your metabolism, why chronic stress hauls fat loss, and more!   Time Stamps:   (0:50) Cutting Through The Metabolism Myths (2:40) What Is Metabolism? (4:30) Going Deeper (6:10) Your Body Is Like A Computer (8:42) The Big Pillars of Metabolism  (13:13) Working With Your Metabolism (16:45) Chronic Stress Hauls Fat Loss (18:18) Recap (21:10) 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 week's episode was a requested topic in my DM's and one I've been wanting to cover for awhile. Let's talk cardio zones! We have covered so much when it comes to strength training on this podcast but we must not forget about our cardiovascular health and how its overall role in our health. I will cover each cardio zone, explain its importance in your weekly and overall training regiment, suggested ways to achieve each cardio zone, and what to do if programming this for yourself sounds too complicated.   Time Stamps:   (0:58) Thank You To All My Listeners (2:04) Cardio Zones (2:55) The Truth About Sweating (5:22) Heart Rate Zones (7:07) Zone 2 Cardio (9:10) Zone 3 Cardio (10:40) Zone 4 Cardio (12:50) Zone 5 Cardio (14:05) Training Strategy For Our Clients (17:28) Progressive Overload (21:10) SFHQ and The SF Coaching Method (22:10) Benefits of Cardio Zone Training  (23:35) 5 Key Takeaways ----------  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.

Western medicine talks about “early detection” —- but what if it isn't early enough?

For years, we've been conditioned to fear cholesterol—especially LDL. But the real problem isn't just LDL itself. The real issue? Inflammation. LDL becomes dangerous when it gets oxidized, triggering arterial damage and plaque buildup. This is why focusing only on total cholesterol or LDL isn't enough. If you really want to understand your true cardiovascular risk, here's what actually matters:

A lot is discussed around thyroid health but do we actually know what it does and why it's so much more than a gland? The thyroid will often be blamed for stalled weight loss progress or even weight gain and while it could be playing a factor, there's so much more to understand about our thyroid and the HPT Axis. In today's episode, we're going to cover the essentials of thyroid health, testing TSH levels, how our lifestyle and diet affect our thyroid, birth control and midlife considerations, and so much more!   Time Stamps:   (1:03) Thyroid Health (1:45) Last Week's Episode (2:51) What We'll Cover (3:47) Your Thyroid Is Much More Than A Gland (6:30) Tough Love Time and Lifestyle Factors (10:50) Testing TSH (13:54) Diet and Thyroid Health (16:20) Hypertrophy Example (17:58) Hair Loss (21:58) Our Food Quality (26:28) Birth Control Side Effects (26:42) Midlife Considerations (30:15) Thriving in Midlife (31:05) Finding The Root Cause (32:28) Selenium and Zinc ----------  Thyroid Health Resources:   PubMed ID: 27829139 PubMed ID: 31452287 PubMed ID: 28653871 ----------  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 going to take a no BS approach to today's topic as I want to give you the facts and strategies that will improve your life the most without overcomplicating a topic that can easily be especially in our modern information overload society.  We will be diving into the role and function our adrenals play in our health, performance, and stress response. We'll cover the role caffeine plays on our adrenals, why cortisol is the villain on social media, why nutrition is so important to adrenal health, and more!   Time Stamps:   (1:00) Our Adrenal Health (1:35) What Are Adrenal Glands? (3:48) Relying on Caffeine and Adrenal “Fatigue” (6:03) The HPA Axis (8:10) Consistently High Cortisol Consequences/Side Effects (10:16) Why Cortisol Is The Villain on Social Media (13:45) Common Consequences of Chronic Stress (17:48) It All Starts With Education (24:45) Quality Nutrition Sources (29:18) The Role of Exercise (33:05) Pre Sleep Routine (36:28) Recapping ----------  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.

A popular topic in the women's functional health world is cycle based nutrition and the amount of information out there right now can be confusing so I wanted to simplify it for you and make it actionable in today's episode. We'll go through the 4 phases, what is recommended for each phase from a nutrition standpoint, touch on the training aspect when it comes to cycle syncing, and more!   Time Stamps:   (1:00) Cycle Based Nutrition (1:35) The Mensural Cycle (5:20) The Lifestyle Factor (6:50) The SF Coaching Method (10:35) Protein in the Follicular Phase (13:00) Luteal Phase Nutrition (15:00) Track Your Cycle (16:14) Meal Prepping Tips (17:20) Aerobic vs Strength Training (25:54) Connecting With You Deeper ----------  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.

When we look back on our lives, the times we prioritized and nurtured our relationships are going to be the memories that stick out to us most. In today's modern world with countless technological distractions, we need to have a conversation about putting down the phone and enjoying the presence of others.  In today's episode, I want to bring focus to our relationships both intimate and friendships and why they are so important to our lives. I'll also share 10 strategies for enhanced intimacy in relationships (men: thank me later).    Time Stamps:   (1:00) Why Do We Feel So Disconnected? (3:40) Checking Your Phone 80 Times A Day (6:50) Personal Example (9:10) Consumption of Pornography (12:14) Establish Tech Free Zones (13:45) Pro Tip on Getting Laid (14:56) Fake vs Real Dopamine (16:46) 10 Strategies For Enhanced Intimacy In Relationships ----------  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.

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:   (0:49) Checking In With You (2:34) Body Recomposition (3:54) Holistic View of Overall Progress (5:47) Gaining Muscle and Micro Tears (7:40) Fat Loss (10:08) Insulin Resistance Episode (18:50) Body Measurements (24:08) Keys To Body Recomposition (25:38) Real Life Transformation Story (30:10) 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.

We're are celebrating 20 years of Sarah Fechter Fitness HQ and it's been an incredible ride to say the least! 2 decades ago I took a leap of faith into the world of health, fitness, nutrition, and entrepreneurship. I had no idea this endeavor would transform every single aspect of my life. In honor of this milestone, I want to share 20 lessons I learned over that timespan and how these lessons can help you live a healthier and more meaningful life.   Time Stamps:   (1:10) 20 Lessons (2:41) Start Before You Feel Ready (4:00) Criticism Comes From Below (7:38) Self Trust and Keeping Promises To Yourself (9:48) Tracking and Managing (11:58) Journaling Is Freedom (14:38) Being Too Humble Is Overrated (17:48) Alignment, Empathy, and Core Values (20:03) What Happens To Us Forms Us (21:12) Bonus Lesson on Frequency ----------  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 honor of Martin Luther King Jr Day, I wanted to discuss the topic he worked tirelessly for: change. It's no secret that change in any endeavor comes with difficulty but the growth on the other side of the discomfort is worth it. I'll also discuss the hidden dependencies we have in our modern society, why you should detox from your phone, how to reframe failure, and give you 4 powerful tools that will help you with any change you want to make in your life.   Time Stamps:   (1:23) Change and MLK Day (4:37) Why Change Feels So Hard (6:23) Thinking Back In Our History (8:10) Hidden Dependencies (15:54) The Comfort of Familiarity (23:56) Detoxing Your Phone (27:02) Reframing Failure (30:25) 4 Powerful Tools (34:38) My Challenge To You Today ----------  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.

Is the scale refusing to budge? Feel like you're doing everything right when it comes to your health and nutrition but still not seeing the results you want? There could be some underlying issues that we are going to cover in detail today! In today's episode, I want to cover three big areas when it comes to why women get stuck in their health journey. Insulin resistance, metabolic syndrome, and metabolic adaptation are not understood like they should be even with the incredible amount of information we have at our fingertips today.  We'll also talk about the role reverse dieting, strength training, and fueling yourself properly with carbs is extremely important in these areas as well.   Time Stamps:   (1:20) The Scale Refuses To Budge (4:28) Insulin Resistance 101 (5:28) Fat Spillover (7:30) 5 Markers To Be Aware Of (10:00) Nutrition In Action (10:58) Movement (12:42) Metabolic Syndrome (14:58) Metabolic Adaptation (19:01) Reverse Dieting (21:19) Strength Training (22:50) Live Without Carbs Is Miserable (25:21) Would Love To Hear Your Feedback ----------  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 officially entered into a brand new year and I want this one to be the year you keep the promises you make to yourself with your health. After two decades coaching women, there are patterns and trends I've noticed that keep women stuck that I want to address in today's podcast. We'll talk about some of the societal issues holding women back, why you should invest in your health, how to manage stress, and more!   Time Stamps:   (1:20) The Real Reason You Are Stuck (2:40) Walking As An Example (6:08) My Hometown Starbucks (8:00) Creating A Narrative (9:50) Training With Children (11:20) The Highlight Reel (16:20) Ditch The Tik Tok Trends (19:30) Investing In Your Health (29:02) Managing Stress (32:48) 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.

Before we jump into another year in a couple days, I want us all to take this opportunity to truly reflect on the year that was 2024. Many of us experienced growth, stumbles, and life lessons that we will carry for the rest of our lives. Presence and reflection is where the magic happens. I want to share my thoughts and reminders on 2024 and some helpful notes about heading into this new year.   Time Stamps:   (1:16) Taking A Real Pause To Reflect On The Year (2:42) Remembering Who You Are (3:30) In Between The Instagram Highlights (5:26) Your Values and Your Calendar (8:40) The Seasons of Life (11:20) Simplifying Your Health in 2025 (13:45) Helpful Journal Prompts ----------  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 have a special gift for you this week and it's this episode! I want to share my 10 most impactful health and nutrition practices I'm bringing with me into 2025 and how you can make 2025 the best year for you yet! This is a compilation of over 20 years of experience and even implementing 1 or 2 of these can dramatically improve your life. Links for all of these are below in the description. I hope you and your family have a safe and Merry Christmas and thank you so much for supporting this show! Time Stamps:   (1:14) My Gift To You This Holiday Season (2:23) #1: Caster Oil Packs For Liver Health (7:10) #2: Mini-Trampoline For Lymphatic Drainage (9:52) #3: Inverted Table For Circulation (11:52) #4: Dry Sauna Sessions (15:15) #5: Red Light Therapy (18:32) #6: Fermented Foods (21:45) #7: The Power of Homemade Curry (24:20) #8: Creatine (27:08) #9: The Whoop Band (30:20) The Whoop Group (31:20) #10: A Quality Online Coach (36:18) Thank You So Much ----------  PubMed References and links with discounts  Castor Oil and Ricinoleic Acid Benefits: PubMed ID: 31564075 Lymphatic Drainage via Rebounding: PubMed ID: 25166081 Benefits of Inversion Therapy: PubMed ID: 23185524 Sauna and Cardiovascular Health: PubMed ID: 28338708 Red Light Therapy Effects: PubMed ID: 31250427 Fermented Foods and Gut Health: PubMed ID: 33274347 Anti-Inflammatory Effects of Turmeric: PubMed ID: 28485166 Creatine and Brain Function: [PubMed ID: 32474045]     9.   My Whoop Group - join.whoop.com/SFHQ     10. Red Light Discount Code = SFRed ----------  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 celebrate our one year anniversary of the Where Women Win podcast, I wanted to take this episode and share some of the biggest highlights over the past 52 episodes. Based on downloads and feedback I've received in my DM's, these are your favorite moments and listening back to these episodes was like opening a precious time capsule. Here's to our first year, to next year, and I want to thank each and every one of you for making this podcast dream a reality for me

Contrary to the ads and the countless filters you see on social media, cellulite for women is completely normal and there's absolutely nothing wrong with it. Around 80% of women have some sort of cellulite which might blow your mind living in this world but it's true!  In todays' episode, I want to focus around the topic of cellulite, why you can't get rid of it completely, why it occurs, some natural remedies to boost collagen production as we age, and more!   Time Stamps:   (1:14) Skincare and Cellulite (3:08) What Is Cellulite? (4:09) The Collagen Connection (4:40) 80% of Women Have Cellulite (7:40) Tanning Beds (13:15) Myth Around Getting Rid of Cellulite Completely (16:10) Naturally Declining Collagen Production (17:45) Gotu Kola (20:35) Grapeseed Extract (22:30) Lymphatic Stagnation (23:55) Retinol (26:25) Recommended Actions (28:45) One Year Anniversary Of The Podcast ----------  Resources Mentioned In The Episode:   Gut-Skin Axis Collagen Production Gotu Kola Study https://pubmed.ncbi.nlm.nih.gov/17034369/ https://pubmed.ncbi.nlm.nih.gov/24049928/ https://pubmed.ncbi.nlm.nih.gov/29405991/ ----------  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.

Thanksgiving has come and gone and I hope you had an incredible time with your loved ones. If you overindulged over the weekend, this episode is for you. While it's common this time of year, I know how important your health goals are to you and I want to share my perspective around this topic after coaching women for over 20 years.  We'll talk about the emotional aspect of overindulgence, treating vs overloading yourself, self respect and empowerment, and more!   Time Stamps:   (1:15) Exiting The Thanksgiving Feast (2:30) Overindulgence (8:15) The Emotional Aspect (9:40) The Good News and Awareness (10:27) Treating vs Overloading Yourself (12:18) Self Respect and Empowerment (13:34) The Post Holiday Accountability Plan (15:48) Plan Your Week Ahead (17:20) Showing Up For Yourself (18:43) Your Challenge This Week ----------  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.

Thank you to everyone that has supported me throughout my first 50 episodes of Where Women Win. I would not have reached this point without your support and it has meant the world to me. In honor of this milestone, I want to share 50 golden nuggets of wisdom that I've learned and that I've shared with thousands of women I've coached over the years. Let me know which ones stuck out to you!   Time Stamps:   (1:10) Thank You To Everyone For 50 Episodes (2:26) Listen To Your Body (5:30) Treating Your Body Like A Dumpster (7:01) The Bat Cave Protocol (9:10) Your Health Is A Life Long Investment (15:00) Hormones Affect Everything (16:45) Self-Compassion (18:40) The Gap and The Gain (28:14) Self Love Is Earned (29:54) Checking In With Yourself (31:18) Friends That Respect Your Boundaries (35:20) Stop Waiting For The Right Time (40:25) Waiting On Discipline (41:43) The Story You Tell About Yourself (43:25) Make A List (44:40) Please Subscribe 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.

I have to tell you about a recent event I had at a coffee shop that was far beyond coincidental, reminded me how far I've come, and why SFHQ is so important to me. I won't spoil the story here but suffice to say it's a tear jerker and I hope you see yourself in this story because if we've been at this long enough, something things have rolled our ways and we've gotten the break we needed at the time to continue on and if you feel like you haven't received one of those in awhile, please keep going.   Time Stamps:   (1:20) Coming Up On Episode 50 (2:23) A Personal Story of Kindness (7:00) Trip To The Coffee Shop (10:40) My Late Teens (13:55) Avoiding Level 2 Chemistry (18:48) “I'm Going To Pass You” (22:20) Reflecting On Previous Failures (25:13) Kindness Has A Ripple Effect ----------  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 ever notice yourself feeling a little slower this time of year or a bit more down, it's not your fault. Seasonal Affective Disorder or SAD affects everyone to some extent but there are strategies to help alleviate and overcome some of the side effects! In today's episode, I'm going to dive into what SAD really is, how it affects our sleep and circadian rhythm, tools to help with SAD, and more!   Time Stamps:   (1:08) Seasonal Affective Disorder (4:02) What SAD Really Is (9:00) Your Circadian Rhythm (12:06) The Perfect Storm of Seasonal Affective Disorder (13:00) Light Therapy (19:48) Luminous Eyewear Glasses (21:10) Not Over-Prioritizing Sleep (22:18) Move Your Body (29:20) Avoid The Energy Leak of Complaining (29:54) Please Share and Tag Me On Instagram ----------  Items Mentioned In Today's Episode: 10,000 LUX Full-Spectrum Sunlight Lamp Product: Verilux HappyLight Where to Buy: https://www.amazon.com/shop/sarahfechter.ifbbpro/list/1UPW7YAC75M6T?ref_=aip_sf_list_spv_ons_mixed_d Red Light Therapy Device Product: MITO Red Light Therapy Where to Buy: http://www.MitoRedLight.com/discount/SFRed?redirect=%2F%3Fafmc%3DSFRed Discount Code: SFRed  Luminous Eyewear Product: Luminette Light Therapy Glasses Where to Buy: https://www.amazon.com/shop/sarahfechter.ifbbpro/list/1UPW7YAC75M6T?ref_=aip_sf_list_spv_ons_mixed_d ----------  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! Setting the clocks back one hour, getting colder, and a mix of excitement and anxiety as we enter the holiday season. In today's episode, I want to acknowledge and honor the struggle during this time of year and give you some practical tips and strategies that I've accumulated over two decades with my own health and helping other women around the world.    Time Stamps:   (1:15) Mix of Excitement and Anxiety Around The Holidays (3:16) Acknowledging The Struggles (4:38) The Sugar Addiction (6:18) Neuroplasticity (8:26) The Mental Bank Account (11:46) Psychology of Accountability (13:05) Why You're Not Motivated (17:05) Conditioned To Celebrate With Food (17:40) Practical Strategies (26:24) Missing The Mark (27:58) SFHQ Example (30:08) Getting Back On Track (33:00) 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.

Your immune health goes far beyond any of the wellness shot you see online or in the stores. They're so many ways that taking care of our immune health benefit us and in today's episode, I'm going to cover some specific factors and attribute to our immune health. From Vitamin C to Zinc to lifestyle habits to be aware of, I hope you use this guide to aid in taking care of yourself as we enter the colder months.   Time Stamps:   (1:15) Thank You So Much For Your Support (3:40) Immune Health and Our Gut (6:38) Vitamin C (7:47) Zinc (8:58) Probiotics (11:18) Quick Coaching Story Around Vitamin D (14:40) Lifestyle Habits and Sleep (16:45) Ear Plugs for Construction Workers (17:04) Stress Management (20:28) Alcohol and Smoking (25:56) Overdoing Supplements (27:03) Neglecting Sleep (29:48) Relying On Quick Fixes (31:22) Defining Hydration (33:43) Please Share To This One Who Would Benefit ----------  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.

Feeling overwhelmed by the changes your body is going through? You're not alone, and it's time to take control of your menopause journey. In this enlightening episode, we dive deep into the realities of menopause and perimenopause, highlighting key information to help women thrive through these life stages. October is Menopause Awareness Month, making it the perfect time to address common symptoms, bust myths, and offer practical tips on managing hormonal shifts. Whether you're currently experiencing perimenopause or know someone who is, this episode is packed with valuable insights. Join us as we empower women to take control of their health and well-being during this natural phase of life. Be sure to share this episode with someone who could benefit from this crucial information!   Time Stamps:   (1:10) Menopause Awareness Month (1:56) Please Share This Episode With Someone In Need (2:45) What Is Perimenopause? (8:10) Perimenopause vs Menopause Symptoms (10:17) How This Applies In Our Lives (12:07) Common Symptoms and Pain Points (12:40) Hot Flashes (17:56) Misconceptions Around HRT (27:50) Helpful Practices (31:00) Stay Informed and Communicate To Your Provider ----------  Reliable Resources and Research Links:   1. North American Menopause Society (NAMS) • NAMS is a leading resource for information on menopause, hormone therapy, and midlife women's health. They offer a range of patient resources and up-to-date research. • Website 2. The Women's Health Initiative (WHI) Study Overview and Updates • This resource provides a summary of the original WHI study, as well as subsequent analyses and updates that address the study's limitations and the current understanding of hormone therapy. • NIH WHI Study Overview 3. Harvard Health Publishing - Hormone Therapy: Is It Safe for You? • Harvard Health provides accessible, research-based articles that address the pros and cons of hormone replacement therapy, including risks and benefits for different groups of women. • Harvard Health on HRT 4. American College of Obstetricians and Gynecologists (ACOG) - Hormone Therapy and Menopause • ACOG offers guidelines on menopause management, including hormone therapy recommendations and considerations. • ACOG Guidelines on Menopause and Hormone Therapy 5. Cleveland Clinic - Menopause and Perimenopause: Symptoms, Diagnosis, and Treatment • The Cleveland Clinic provides comprehensive resources on the symptoms, diagnosis, and treatment of perimenopause and menopause, including lifestyle and medical options. • Cleveland Clinic Menopause Resources 6. British Menopause Society - Understanding the WHI Study and Its Impact on HRT • This resource explains the WHI study's impact on hormone therapy use in the UK and globally, along with the evolving perspectives on HRT. • British Menopause Society - WHI Study 7. National Institute on Aging - Menopause: Symptoms and Treatment • The National Institute on Aging offers information on menopause and available treatments, including hormone therapy and lifestyle recommendations. • National Institute on Aging - Menopause 8. Mayo Clinic - Menopause Hormone Therapy: Who Should Consider It? • Mayo Clinic provides insights into who may benefit from hormone therapy, risks to consider, and alternative treatments for menopause symptoms. • Mayo Clinic on Menopause Hormone Therapy ----------  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 are opportunities and turning points we all face in the course of our lives and it can either happen by accident, by necessity, or by your intention for the direction you want your life to go. In today's episode, I want to share a personal story that revolves around this concept and how my life and health changed forever because of my persistence and seeking out the opportunity I wanted in my life.    Time Stamps:   (1:10) The Power of Pivoting (2:20) My Story and Who I Am (4:10) Austin, Texas 2023 (6:20) Topics Covered During This Conference (9:22) Asking Him To Be My Doctor (12:30) Using Do Not Disturb Mode (21:25) Sofia's Recovery (24:25) Pivoting Less As We Age ----------  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.

Wrapping up our Popular Diet series, I want to discuss 3 popular diets and share my thoughts around the paleo, carnivore, and mediterranean style diets. I'll discuss each one in depth with our overall goal of understanding what "diet" means in the first place. We'll also discuss how brain and mental health are affected by these diet styles.   Time Stamps:   (1:18) Last Week's Episode (3:15) My Goal With This Series (4:00) The Paleo Diet (5:50) Important Nutrition Variables (11:40) Let's Define Expensive (15:50) Anti-Depressants and Nutrition (16:30) The Carnivore Diet (24:35) The Mediterranean Diet (29:20) Nutrition and Mental 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.

It's time we talk about some of the most popular diet styles out there right now and expose the truth around some of them. As I've coached women for over two decades, I've seen some diet fads come and go and some cycle back into relevance. In Part 1 of this series, we will be looking specifically at the keto diet, intermittent fasting, and the vegan/vegetarian diet. I will also breakdown what "diet" actually means when it comes to your nutrition and why there's a negative connotation around it.   Time Stamps:   (1:22) Negative Connotation To “Diet” (3:45) The Ketogenic Diet (5:17) Pro's and Con's of The Keto Diet (7:32) Intermittent Fasting (11:10) Pro's of Fasting (12:20) Vegan or Vegetarian Diet (13:48) Cons of A Mostly Plant Based Diet (17:08) Fake “Health” Foods (17:25) Tough Love On Body Composition (19:05) Consult With An Expert For Your Personal Needs (20:14) Hot Girl Pills (21:30) Please Share With Someone Who Would Benefit From 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.

If you tuned in to last week's episode, I discussed the importance of ovarian cancer and I wanted to continue that conversation and zoom in on a related topic around ovarian cysts. It's incredibly important to understand this topic for your long term health and we'll discuss how they develop, causes for ovarian cysts, risk factors, and more!   Time Stamps:   (1:15) Last Week's Episode (3:10) How Ovarian Cysts Develop (4:30) Risk Factors (6:45) Causes of Ovarian Cysts (11:15) Common Symptoms (18:20) Giving Birth and Healing ----------  Resources Mentioned In Today's Episode: https://www.ncbi.nlm.nih.gov/books/NBK560541/   https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/ovarian-cyst   https://www.pennmedicine.org/updates/blogs/womens-health/2019/june/ovarian-cysts-101 ----------  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 extremely near and dear to my heart along with it being ovarian cancer awareness month. 1 in 87 women will face this reality and I want every single woman to be as educated and aware as they can be. I'll explain how ovarian cancer forms, those most susceptible, why this is so important to me personally, and more.   Time Stamps:   (2:25) Ovarian Cancer in 1 in 87 Women (3:05) How Ovarian Cancer Forms (6:40) Specific Categories Most Susceptible to Ovarian Cancer (8:53) A Yearly Pap Smear (10:50) My Mother's Passing and Lessons Learned (13:00) Potential Diagnostic Tests (15:58) The Evolution of Science and Women's Health (17:40) Please Share and Help Us Grow ----------  Resources Mentioned In Today's Episode: https://www.prenuvo.com/   PMID : 36751052   https://www.pennmedicine.org/cancer/types-of-cancer/ovarian-cancer ----------  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've ever been curious what it's really like to work with me and our incredible team here at the SF Coaching Method, today's episode will be a deep dive you won't want to miss! I want to share a real life case study with you with a woman who just started with us (using the filler name Cadence to protect her privacy) and share exactly what it looks like in the first few weeks with us. We'll discuss the initial 3-7 food log, normal vs optimal blood markers, why my coaching is first a dictatorship (you'll understand when you listen), and more!   Time Stamps:   (1:10) Client Case Study (2:38) Client Cadence (6:25) Normal vs Optimal (9:00) 3-7 Day Food Log (11:08) I Hate Meal Plans (13:18) Cadence's Bio and Stats (23:02) Our Muscles Need Salt (26:33) At First It's a Dictatorship (31:10) Lack of Education (32:00) Future Episode On Her Results ----------  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 shift from the summer months into the fall season, I want you to be ready for the beauty of the fall season and embrace the nutrition changes that come along with it. In today's episode, I'm going to share some specific recipe swaps to make your meal more fall oriented, why chili is an absolute staple for me in the fall, easy fall meals, and more!   Time Stamps:   (1:13) Fall Nutrition Tips (5:30) Specific Recipe Swaps (5:40) Summer Salad to Fall Rice Bowls (6:55) Macadamia Nut Oil (11:11) Staples To Have On Hand (12:30) Chili (13:10) Healthy Fats (14:56) Easy Meals (20:00) Nutrition Should Be Fun ----------  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.

After coaching women for over two decades, I've noticed some patterns and trends when it comes to certain times in the year and the propensity for roadblocks to occur on their health and fitness journey's. In this episode, I want to share four specifically, why I believe they occur around this time of year, and what you can do to prevent falling into these mistakes. Of course no one is perfect and we should prioritize recovery during certain parts of the year as well which I'll cover as well!   Time Stamps:   (1:05) The 4 Common Annual Mistakes (2:20) #1: The Back To School Season (5:20) Adjusting The Speed Of Your Vehicle (10:25) #2: The String Of Holidays Starting At Halloween (16:05) #3: Adjusting During The Winter (21:00) #4: Spring Break (24:45) Don't Skip Those Workouts (25:20) Recovery Not Quitting (27:28) Refrain From The Guilt ----------  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.

Change isn't easy but we make it more difficult by overthinking it and fearing looking new or incompetent at something. Whether it's creating a new gym habit or… replacing your 10 year old hair dryer with a lighter fancier one, the roadblocks are very similar. In today's episode, I want to share what will be a two part episode around two specific occasions where I was resisting change and sticking with what was familiar and, once I took the plunge and changed, I was making it so much worse in my head and I'm now so much happier. I want this for you too.   Time Stamps:   (1:10) Two Part Personal Story Series (2:35) 300 Dollar Hair Dryer (6:25) Getting The Hair Dryer of My Dreams (15:40) How My Hair Dryer Spurred My Office Space Renovation (19:43) Last Week's Podcast ----------  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 beginning of another school year, I want to do all of the mom's out there a big solid and give you a guide to thriving not merely surviving this time of year. I may not be a mom but I've been coaching mom's for over 25 years and I've helped mom's navigate this time of year and reminded them to focus on themselves and make their health a priority. We'll cover some mistakes, pro tips, and the importance of putting your priorities on the calendar first before the after school sports and activities.   Time Stamps:   (0:55) Doing All Mom's A Solid (2:04) Planning and Preparation (4:01) What's At The Core of Every Human Being? (6:08) Mistakes I See Women Do Entering The School Year (8:50) No I'm Not A Mom But I Have 10,000 Hours Coaching Mom's (10:40) Sit Outside and Write Out Your Calendar (15:50) Consistently Adding and Finding What To Subtract (17:40) The Ultra Demanding Season (22:20) Quick Pro Tips ----------  Resources Mentioned In Today's Episode: Dead Sea Minerals - https://www.amazon.com/dp/B004GINGOY?linkCode=ssc&tag=onamzsarahfec-20&creativeASIN=B004GINGOY&asc_item-id=amzn1.ideas.3U2J8A99U7SYV&ref_=cm_sw_r_cp_ud_aipsfshop_aipsfsarahfechter.ifbbpro_C0WSVXDSHHA8Q91FDVDP_asin Mary Ruth's - https://www.maryruthorganics.com/ Carlson Labs Kids - https://carlsonlabs.com/search.php?search_query=kids%20cod%20liver XLEAR Nasal Spray Kids - https://www.amazon.com/s?k=kid%27s+xlear+nasal+spray&hvadid=580580607591&hvdev=c&hvlocphy=9017087&hvnetw=g&hvqmt=e&hvrand=2627981835934938168&hvtargid=kwd-351894347184&hydadcr=21660_13322749&tag=googhydr-20&ref=pd_sl_50kzwcjr6x_e HIYA - https://hiyahealth.com/products/kids-daily-essential?nbt=nb%3Aadwords%3Ag%3A9528932847%3A132091229244%3A677445432376&nb_adtype=&nb_kwd=hiya%20kids%20multivitamin&nb_ti=kwd-1171392867119&nb_mi=&nb_pc=&nb_pi=&nb_ppi=&nb_placement=&nb_li_ms=&nb_lp_ms=&nb_fii=&nb_ap=&nb_mt=e&utm_source=google&utm_medium=paid&utm_campaign=9528932847&utm_content=132091229244&utm_term=hiya%20kids%20multivitamin&gadid=677445432376&gad_source=1&gbraid=0AAAAACd_EWxc6EkR0RFYm9a_R94bYjZrF&gclid=Cj0KCQjwtsy1BhD7ARIsAHOi4xYPD_JHmXzvXncNnHHx6IEM_yngViNIPKQTyeQswnFQwJ106LIuV30aAonAEALw_wcB ----------  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 I am about to turn 44 years old, you all have been loving the style of episodes we've been doing the past couple and I really appreciate the feedback! Because of that, I wanted to share with you 44 lessons I've learned in 44 years of life in no particular order. Some I want to elaborate on and some won't need it :) let me know if you have a favorite one or which ones resonate with you!   Time Stamps:   (1:20) Leo Turning 44 (1:37) Thank You For The Positive Feedback (2:23) Quick Update on Sofia (5:45) Choosing Health vs Those Who Don't (8:32) Your Parents Did Their Best (12:32) Owning Your Own Timing (15:10) Tracking Metrics (17:12) Breaking Habits As You Get Older (19:20) Your Body and Brain Are Software and Hardware (22:28) Power of Boredom (24:40) Hire Mentors and Coaches (28:55) Fear=Interest ----------  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 age and mature, some habits and actions we previously did don't align with the best version of ourselves we're trying to become. As I approach my 44th birthday, I gave these previous actions and habits some deep thought. In today's episode, I want to share 5 specific things I used to do in my 30's and early 40's that I no longer do anymore. Let me know if any of these resonate with you and please share with a friend!   Time Stamps:   (1:30) Approaching My 44th Birthday (2:44) #1: No Longer Watch Violence Entertainment (6:00) Take A Break From Scrolling (6:33) #2: Attach Myself to Specific Outcomes (8:30) #3: Drinking Alcohol (12:20) The Physiology of Alcohol (14:39) #4: Hire Based Off Of Credentials Alone (16:02) #5: People Pleasing (21:05) T Swift and Justin Timberlake (21:49) Rapid Fire Ending (22:50) 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.

What are your core values? Do you practice them routinely? I've recently had to exhibit a lot of resiliency in my personal life while also having an amazing partner to lean on as well. I want to share that story with you today and 5 lessons I've learned through my dog Sofia's surgery (yes I am that dog mom) and what this means for you and your life. A question I want to prime you with before you press play is: what clear actions are behind each of your core values?    Time Stamps:   (1:25) Personal and Recent Story (1:40) My Core Values (5:38) My Last Two Weeks (8:00) Dog Mom Life (11:27) My Values Changed (13:23) My Own Health Struggles (16:16) Thank You MSU Team (18:50) Sofia's Recovery Protocols (19:34) Top Lessons (21:54) Action Behind Your Values ----------  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 a few topics in mind for this episode but after seeing this pop up enough, I knew we had to talk about it this week. A new study coming out in August 2024 reveals tampons are a source of exposure to 16 different heavy metals including lead and zinc. These results are disturbing on multiple levels and I want you to be informed. We'll discuss the study details, understanding "normal" vs optimal ranges in testing, alternatives products I would recommend that are below in the show notes, and more!   Time Stamps:   (1:25) Share This Episode With A Woman You Care About (2:50) When I First Read This Study (4:00) The Reality of Birth Control (6:30) My Perimenopause Journey So Far (9:30) A “Normal” Western Range (10:30) Study Details (15:45) Alternatives Listed Below ----------  https://www.sciencedirect.com/science/article/pii/S0160412024004355?via%3Dihub   @heralogie - https://www.heralogie.com/collections/all?gad_source=1&gbraid=0AAAAA904forvCnKiHUzRavOh9ZyZrTklu&gclid=Cj0KCQjwhb60BhClARIsABGGtw8gRIULfKLFkF9FO60X-W-KvysJNYkUigdN8KtmMlLUlK6yDndrVM0aAnzPEALw_wcB   @itsaugust - https://www.itsaugust.co/?nbt=nb%3Aadwords%3Ag%3A13515195355%3A127178478681%3A705115708684&nb_adtype=&nb_kwd=its%20august&nb_ti=kwd-2080469001765&nb_mi=&nb_pc=&nb_pi=&nb_ppi=&nb_placement=&nb_li_ms=&nb_lp_ms=&nb_fii=&nb_ap=&nb_mt=e&gad_source=1&gbraid=0AAAAABU-whgAcsvMuoI4gFh1xryrCpc9L&gclid=Cj0KCQjwhb60BhClARIsABGGtw-dRQC8mGTYpNYnm14RK2G03JUDKE7pDjuUN9I4OxnBD2VCXMYKTC8aAvIoEALw_wcB Hevea Planet - https://heveaplanet.com/ ----------  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 I thoroughly enjoyed my time on the floor as a personal trainer back in the day, today's technology and accessibility has created a more holistic and valuable alternative in online coaching. In today's episode, I want to pull back the curtain on online coaching if it's not something you are familiar with yet or if you've ever been interested in working with a functional health coach. I'll breakdown everything from what we offer to pricing and more!   Time Stamps:   (1:48) Launching My First Online Program (3:18) Why Online Coaching Is Superior (6:15) Basic Health Coaching (8:23) Deepening My Education (10:00) How Much Does Coaching Cost? (10:15) Tire Shop Analogy (13:50) What We Work On At The Functional Level (18:40) Questioning Your Coach? (19:34) The Shiny Object Theory (21:45) Too Many Chefs In The Kitchen ----------  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 July and celebrate our freedom and independence, I wanted to share with you my thoughts and perspective when it comes to body autonomy and health and nutrition freedom. This is still a deep passion of mine after 25 years and so many women still struggle with this concept. I'll define freedom, what it means to listen to our bodies, why tracking is freedom, and more!   Time Stamps:   (1:30) Achieving Freedom (2:10) Defining Freedom (3:20) Benefits of Body Autonomy (4:55) Listening To Our Bodies (6:20) Food Freedom (7:27) Tracking and Freedom (8:49) The Carbohydrate Fear (14:50) Coach Z's Awesome Perspective ----------  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 a topic I've been excited to talk about for awhile because it's so important to our health and wellness. Today's topic is all around the micronutrient magnesium and even if you aren't a nutrition nerd like me, this key mineral plays a vital role in hundreds of processes in our body. I'll breakdown key roles, where to find magnesium rich foods, different forms of magnesium, and more!   Time Stamps:   (1:28) Understanding Magnesium (2:18) Magnesium's Role In The Body (5:45) Magnesium in Food (8:26) Dark Chocolate (10:16) Magnesium Glycinate & Other Forms (16:05) Tracking and Understanding Your Food (23:00) Please Share, Rate, 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.

We've probably all be guilty of this at one point or another. You're on a path with your health and nutrition and then you see something on social media or overhear a friend talk about what they are doing and think that's the answer for you too. Hopping from one thing to another hoping the journey will be easier that way. I promise this isn't how it works and Shiny Object Syndrome is stalling so many individual's progress. In today's episode, we'll talk about how to overcome this issue within our health and fitness but also this applies to life as well.   Time Stamps:   (1:32) SOS - Shiny Object Syndrome (3:45) SOS In Health and Fitness (4:55) The Most Important Piece (8:09) Our Brain's Job (9:46) Here's What It Sounds Like (11:12) Food Triggers (13:40) Tracking Fiber and Nutrition (15:48) Spending Time on Social Media (19:41) Avoiding Shiny Object Syndrome ----------  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've been struggling when it comes to your grocery list or you end up buying a bunch of food that you never intended to at the grocery, today's episode is for you! Over the past 20 years in my own life and helping our clients at SFHQ and the SF Coaching Method, I've got a great handle on shopping for the essentials and what fuels and nourishes my body. As I enter perimenopause, I am even more cognizant of what I'm buying. I'll go through my entire list including protein, carbohydrate, and fat sources, and leave you with some food for thought.   Time Stamps:   (1:25) My Go-To Grocery List (5:18) The Breakdown of My Grocery List (8:58) Starting with Protein (12:15) Making Meals At Home (14:37) Carbohydrate Sources (18:28) Fat Sources (23:28) Parting Advice ----------  PMID: 10693912 PMID: 16093400 PMID: 31556570 ----------  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.