Rewriting the Narrative

In this episode, Sarah and Meredith delve into the critical topic of bone health, and their personal experiences with bone stress injuries and the importance of  bone mineral density. Bone health starts earlier than you think, and decline doesn’t wait until post-menopause. They explore the impact of hormones on bone density, the significance of DEXA scans for assessing bone density, how to build strong bones, interpreting test results and the necessity of advocating for one's health in medical settings. You might not see or feel the effects of bone loss right now, but taking action today can help keep your bones strong and resilient for years to come.

Chapters

00:00 Introduction to Bone Health Awareness

02:53 Personal Experiences with Bone Injuries

06:05 Understanding Bone Mineral Density

08:59 The Role of Hormones in Bone Health

12:01 Osteopenia

14:59 DEXA Scans in Assessing Bone Health

18:07 Understanding T Scores and Z Scores

20:52 Advocating for Bone Health Testing

23:59 The Cost of Ignoring Bone Health

Bone Health Blog Post

Paper : Do we need to change the guideline values for determining low bone mineral density in athletes?

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

Period missing for 3 months or longer? It may be Functional Hypothalamic Amenorrhea (FHA) . Secondary amenorrhea, defined as the absence of menstruation for three months or longer, is common among athletic women of reproductive age.

In this conversation, Sarah and Meredith delve into the critical topic of amenorrhea and its implications for women's health . They share personal experiences with amenorrhea, root causes and some of the biggest things to focus on for restoring a cycle including the importance of not being in a state of low energy availability and what an integrative approach to healing really means.

00:00 Understanding Amenorrhea and Its Importance

04:57 Defining Secondary Amenorrhea

10:19 Energy Availability and Its Impact

15:36 The Role of Time in Recovery

20:02 Holistic Approaches to Healing

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

In this episode, we're diving into the nuances of hormone therapy, focusing on the differences between bioidentical and synthetic hormones- specifically progesterone. We discuss FDA approval, communicating with doctors ,  the importance of clear communication in health, and how to navigate the healthcare system to find the right hormone therapy provider.

We believe at Fortify that women are beyond capable of understanding health information, and that they deserve to know their options, so that they can  make   informed and proactive health decisions.  

Today's episode is just brushing the surface of the hormone therapy conversation and we discuss advocating for a personalized approach to hormone therapy that considers individual needs and circumstances.

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

Sarah and Meredith dive into the often overlooked aspects of sleep hygiene and its powerful impact on both physical and mental health. Sarah and Meredith share their personal kryptonites that affect their sleep (like caffeine late in the day and doom scrolling) and their go-to strategies for improving rest.

They explore how hormonal fluctuations and internal health can impact sleep quality and provide practical tips for improving sleep quality, and strategies they incorporate as coaches to improve clients’  consistency and awareness in daily habits.

Other topics include 

• Evening Routines

• The relationship betwee Sleep & Hormones

• Blood Sugar & Sleep

• Avoiding Sleep “Crutches”

Resources Mentioned:

Happy lights for morning circadian support

Sleep hygiene guide

Lunar sleep ( Code FORD )

If you're finding it hard to sleep well, start small with some of these strategies. And if you’re struggling with ongoing sleep issues, take a holistic approach—consider your evening habits, hormonal health, and lifestyle factors. Don’t forget to like, subscribe, and share this episode with others who might benefit from better sleep!

Chapters

00:00  Sleep and Sleep Hygiene

08:37 What is Your Sleep Kryptonite?

17:11 How to Support the Circadian Rhythm as a whole 

25:27 Nutrition and Sleep Quality

34:05 Lifestyle Factors Impacting Sleep

37:59 Final Thoughts on Sleep Hygiene

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

Diving in to the emotional and psychological aspects of receiving lab results on today's episode. Sarah and Mere discuss how individuals often react to lab results, the importance of context in interpreting these results, and the difference between optimal ranges and individual needs. The conversation emphasizes the significance of mindset and curiosity in health, encouraging listeners to view lab work as a tool for self-discovery rather than a measure of failure. They also share personal experiences with blood work and the importance of understanding the snapshot nature of these tests in the broader context of health and wellness.

Chapters

00:00 The Blood Moon Experience

02:48 Understanding Blood Work and Its Impact

05:39 The Emotional Journey of Lab Results

08:24 The Art and Science of Interpreting Blood Work

11:12 Contextualizing Blood Work Results

13:59 The Importance of Mindset in Health

16:58 Optimal Ranges vs. Individual Needs

19:39 The Snapshot Nature of Blood Work

22:30 Curiosity Over Fear in Health

25:36 The Bigger Picture in Health and Nutrition

In this conversation, Meredith and Sarah discuss the intricacies of training, particularly for women in perimenopause. They explore the importance of understanding movement patterns, the need for individualized training approaches, and the significance of strength training during hormonal changes and how to fearlessly pursue you goals at any age! They advocate for a personalized approach to fitness that respects each woman's unique journey and encourages resilience and strength.

00:00 Understanding Movement and Compensation in Training

07:09 Navigating Perimenopause: Training and Hormonal Changes

14:07 Individualized Training Approaches for Women

21:03 The Importance of Strength Training in Perimenopause

28:10 Embracing Change: Resilience and Adaptation in Training

⁠Fortify Health ⁠

Instagram @⁠fortify_health_coaching⁠

Meredith ⁠@mer.paci ⁠

Sarah⁠ @sarahfordbishop⁠

In this conversation, Sarah Bishop and Meredith Paci discuss the concept of auto-regulation in training, emphasizing the importance of listening to one's body and adjusting training plans accordingly. They explore the balance between pushing oneself and knowing when to pull back, sharing personal experiences and insights on how to build trust and confidence in one's training journey. The discussion highlights the significance of self-awareness, resilience, and the ability to adapt to challenges in order to achieve long-term fitness goals.

00:00 Understanding Auto-Regulation in Training

10:00 The Importance of Listening to Your Body

19:54 Building Trust and Confidence in Your Training

30:07 Navigating Challenges and Embracing Flexibility

Fortify Health

Instagram @fortify_health_coaching

Meredith @mer.paci

Sarah @sarahfordbishop