Where Women Win with Sarah Fechter

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Today's topic is incredibly intimate to me and something I have never shared in depth before today but I know if it helps one woman with this issue, it will be worth it. We are going to talk about hair loss today and while conventional wisdom says it's just apart of getting older, that's the farthest from the truth. We'll dive into the reality around hair loss, the shame I felt around it, how hormones and genetics play a role, and what we do at the SF coaching method to provide individualized solutions to this heartbreaking problem.   Time Stamps:   (1:20) The Reality Around Hair Loss (2:20) I Remember The Shame (3:50) Fixing The Gut First (8:35) Normal Hair Loss vs Abnormal (10:20) Long COVID and Hair Loss (12:29) Autoimmune and Hair Loss (14:42) Blood Sugar, Insulin, and Hair Loss (21:50) Iron and Hair Loss (24:18) Hormones and Hair Loss (26:10) Birth Control (27:22) Genetics and Stress (33:45) We Investigate At The SF Coaching Method (35:15) 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 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.