Where Women Win with Sarah Fechter

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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