Today Sarah and Meredith are talking all about the menstrual cycle and why some women notice a shift to energy before ovulation. Some may feel this as a creative surge and improved gym performance. Others, anxious, wired energy and can’t figure why their symptoms resemble PMS when they are several weeks away from the start of their period. 

They discuss the differences between feeling energized and wired, the hormonal fluctuations that occur during the cycle, and how these can impact women's daily lives.

Awareness is always step one, and then it’s about  practical strategies for managing and capitalizing on energy levels through nutrition, training, and lifestyle adjustments. Empowered action backed by education allows for women to listen to their bodies and make informed choices without fear of hormonal shifts.

Chapters

02:57 Understanding the Menstrual Cycle

05:36 Energy Levels and Hormonal Fluctuations

08:34 The Role of Estradiol and LH

11:40 Navigating Hormonal Changes

14:14 Practical Suggestions for Managing Energy

16:23 Wrap-Up and Final Thoughts

Shop Legion with code FORD

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mere.paci ⁠

Sarah⁠ @sarahfordbishop⁠

Labs come back “normal,” but you still feel hypothyroid? In this episode, Sarah and Mere break down a case from inside the Fortify Mentorship and explain what to do when symptoms don’t match the numbers. 

They cover what “normal labs” actually tell you, which markers matter, how to use a client’s health timeline, and why stress, life load, training history, morning routines, hydration, and meal balance and more all influence thyroid symptoms

You’ll hear how they triage daily habits, assess the full thyroid panel, identify gaps in conversion and production, and make practical, day-to-day shifts that actually move the needle. Because we don’t settle for just getting by. 

Chapters

05:06 Understanding Thyroid Lab Results

09:38 Exploring Hormonal Interactions

13:58 Daily Lifestyle Factors Impacting Thyroid Health

19:15 The Role of Nutrition and Micronutrients

23:37 Supplements for Thyroid Support

28:38 Addressing Stress and Lifestyle Changes

33:49 Expectations and Key Client Conversations

• Links & Resources

  • Fortify Mentorship

  • Professional Strategy Sessions:  Inquire HERE

  • Sponsored by Legion (Code: FORD to support the show and save on clinically dosed supplements )

In this episode, Sarah and Meredith unpack one of the biggest blind spots in women’s health: micronutrient deficiencies that show up as fatigue, brain fog, anxiety, and “just feeling off.” They discuss how modern stress, under-fueling, training demands and medications  can quietly drain the body’s reserves, and share their favorite real-life nutrition strategies and supplements to consider to support mood, focus, and energy.

 Mentioned in This Episode:

• Legion’s Recharge and Hydrate (use code FORD for 3rd-party tested, clinically supplements)

• Fortify Health Coaching’s mentorship and education platform for coaches

• How to start “minding your micronutrients” without turning it into another diet and strategies to support your adrenals
  

  Chapters

  00:00 Introduction and Exciting Updates

  05:28 Micronutrients and Mental Health

  11:37 The Importance of Nourishment

  17:58 Key Micronutrients for Mental Well-being

  23:10 Practical Tips for Nutrient Intake

  28:44 Shopping Strategies for Nutrient-Dense Foods

  
  

GLP-1 Medications- They’re everywhere  . But beyond the hype, what’s actually happening inside the body when someone uses these medications ,  and what can that mean for women’s hormonal and metabolic health?

In this episode,  Sarah and Meredith dive into the science, nuance, and coaching implications behind GLP-1 receptor agonists. These aren’t magic, and just like any other medications require important conversations before starting. When used thoughtfully, they can offer more than just weight loss.

We cover:

• Mechanisms : How GLP-1s regulate appetite, blood sugar, inflammation, and even dopamine signaling.

• Inflammation, hormones & women’s health: The possible ripple effects on PMS symptoms, cardiovascular risk, PCOS, perimenopause, and more.

• Why foundations matter: What to have in place before adding medication.

• When they’re not the move

• Coaching with nuance: How to support clients on GLP-1s 

Whether you’re a coach supporting clients or a woman looking for no-nonsense insights on these medications -  we’re here to give you the physiology, the context, and the questions that matter.

Chapters

02:51 Understanding GLP-1 Medications

05:25 Mechanism of Action

08:11 Nuanced Perspectives on GLP-1 Use

11:19 Addressing Inflammation and Women's Health

16:49 Challenges and Considerations for Clients

19:38 Food Noise and Emotional Eating

22:34 Who Should Avoid GLP-1 Medications?

25:17 Conclusion and Future Discussions

⁠Fortify Health ⁠ Website

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠
Disclaimer: This conversation is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your medication, nutrition, or treatment plan.

A gut protocol is typically a structured plan designed to address digestive imbalances.  It often includes a “removal” or “kill phase” (clearing out overgrowths like SIBO, H. pylori, or pathogens), followed by phases that focus on repairing the gut lining, restoring balance, and rebuilding resilience.

What happens after that thought How do we maintain health?

In this episode, Sarah and Mere break down how to move forward with confidence, without relying on a never-ending stack of supplements. 

You’ll learn:

• Why resilience matters more than “fixing” digestion forever

• How to use supplements strategically without becoming dependent on them

• The nutrition and food diversity practices that support long-term gut health

Whether you’re a coach guiding clients post-protocol or someone who’s navigated gut challenges yourself, this episode will help you support well-being for the long term.

 Check out our new website !

Free Resources

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

Instead of chasing the next “calm in a bottle,” we’re talking about why calm is a skill you can practice, and how small, practical steps can shift your nervous system, energy, and mindset.

We cover:

• Why supplements aren’t a magic fix for anxiety (and what to consider before adding another one)

• Red flags that mean it’s time to refer out or get extra support

• Simple daily practices for stress relief: sleep, breath work, nature, connection, and more

• How to avoid “data overload” and use tracking tools without fueling anxiety

• When testing makes sense ,  and when it’s just a distraction
  

This one is part myth-busting, part practical guide. Whether you’re a coach or just someone tired of feeling stuck in stress mode, you’ll walk away with strategies you can start using right away.

Chapters

00:00 Introduction to Calm Skills

02:22 The Importance of Skills Over Supplements

06:23 Recognizing Anxiety and Seeking Help

10:34 Physical and Mental Health Connections

15:45 Implementing Simple Strategies for Calm

24:26 The Power of Nature and Connection

30:20 Data Deload and Simplifying Tracking

35:51 Nutritional Foundations for Mental Health

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

Supplements absolutely have a time and place- but they need to be used as that, supplementing a strong foundation.

In this episode, Sarah and Mere discuss the principles of functional health coaching, and the importance of an approach that considers the whole person rather than just symptoms.

They unpack common pitfalls of misguided advice in the fitness and health space, the real role of supplements, and why educating clients matters more than handing out protocols. You'll also hear insights on the coach-client relationship and how to adapt coaching to the individual.

Chapters

00:00 Misguided Coaching

02:42 Better Definition of Functional Health Coaching

08:40 Supplements vs. Expectations

14:14 The Power of Autonomy in Health Decisions

16:57 The Limitations of Supplements

22:39 The Importance of Patience in Health Changes

25:34 Collaborative Care: Coaches and Providers

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

Iron deficiency is common but the solution isn’t always as simple as grabbing a supplement off the shelf. In this episode, we unpack why low iron and anemia are symptoms, not a final answer.

We break down:

• The difference between iron deficiency and anemia
• Why root causes matter more than just chasing a lab range
• Why diet still matters
• How inflammation, poor liver and gut health, and stress all mess with absorption
• What to consider before supplementing (and why it might not work)
• The labs we look at and what we see in client patterns

Whether you're a coach reviewing client labs or someone who's been on iron for years with no change, this episode helps you step back, ask better questions, and understand what your body's really saying.

Chapters

00:00 Introduction to Iron and Fitness

01:48 Understanding Iron Deficiency and Anemia

09:29 The Role of Nutrients in Iron Metabolism

13:35 Testing and Assessing Iron Levels

20:37 Supplementation and Its Implications

You may enjoy:

Beat Low energy Blog post

How to eat more Micronutrients

Connect with Us

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

In this conversation, Meredith and Sarah are helping you better understand one of their favorite topics- stomach acid! Stomach acid plays a big role in digestion and overall health, and commonly needs some bolstering in the individuals they work with. This episode explores various factors that can affect stomach acid production, including diet, lifestyle, stress and underlying pathologies. The discussion includes practical tips for supporting stomach acid levels, such as meal hygiene, hydration, and the use of digestive aids and supplements.  This episode will help you better understand the body’s signals and help you globally support its processes. 

Download Prerequisites Before a Gut Protocol Guide 

Chapters

01:05 The Importance of Stomach Acid

05:51 Understanding Stomach Acid's Role

08:52 Factors Affecting Stomach Acid Production

14:19 Practical Tips for Supporting Stomach Acid

23:58 Digestive Aids: Bitters and Apple Cider Vinegar

29:55 Conclusion and Next Steps

Bitters mentioned - always consult with medical provider before starting any new supplements 

Gai Herbs Bitters 

Urban Moonshine 

Wishgarden herbs 

Join Mere and Sarah as they review their recent webinar focused on  perimenopause, designed for coaches and women eager to learn. Building a community around education fosters accountability and growth. They reflect on the positive feedback received and the need for coaches to understand women's health issues on a deeper level, better equip their clients- creating a ripple effect to instill real change in women’s lives!  

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⁠⁠Fortify Health ⁠⁠

Chapters

00:00 Introduction and Webinar Reflection

02:35 The Importance of Education in Women's Health Coaching

05:20 Coaching and Client Relationships

07:44 Client Autonomy

10:31 Navigating Social Media Influences

13:14 Community

15:48 The Role of Evidence-Based Practice

18:25 Future Directions

https://www.fortify-health.com/webinars

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠