Advertise on podcast: Where Women Win with Sarah Fechter

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.

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

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

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

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

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

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