We can have our routines dialed in and our macros perfect every single day but if something feels missing in your life, today's episode might be the answer you are looking for. You know me though, we'll be talking about this topic through an evidence based lens along with sharing my own experience.

We're talking spiritual health today and I honor and respect everyone's individual beliefs. My aim for this episode is to bring awareness of the research around spiritual health and bring you closer to your faith and beliefs.

Time Stamps:

(0:55) How Spiritual Health Affects Physical and Mental Health

(1:51) Ever Felt Like Something Is Missing?

(2:55) What Is Spiritual Health?

(5:25) The Research

(10:50) Personal Story

(12:28) Journaling To God

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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 autoimmune disease and specifically Hashimoto's. I know the physical issues this disease can present along with being overwhelmed by confusing symptoms, inconsistent lab results, and the emotional toll when your body won't cooperate with you.

We will first dive into the basics of Hashimoto’s, what typical and atypical symptoms look like, some chronic underlying issues to be aware of, some important environmental changes, and much more.

Time Stamps:

(1:12) Hashimoto’s and Autoimmune Disease

(3:55) Discussing The Basics

(9:15) Typical and Atypical Symptoms

(12:50) Chronic Underlying Symptoms

(17:08) Environmental Changes

(18:30) Key Takeaways

(19:12) The SF Coaching Method

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Resources on Hashimoto’s:

PMID: 28381563

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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.

Your metabolism is more adaptive than you think but before we get into the nitty gritty when it comes to metabolism, we need to define it and cut through some of the myths that exist in the health and nutrition space. 

Most people look at metabolism as a speedometer: either fast,  slow, or something you can rev up like an engine. Metabolism isn't about speed, it's about adaptation. It's a highly intelligent system designed for survival.

We'll discuss the big pillars of metabolism, how to work with your metabolism, why chronic stress hauls fat loss, and more!

Time Stamps:

(0:50) Cutting Through The Metabolism Myths

(2:40) What Is Metabolism?

(4:30) Going Deeper

(6:10) Your Body Is Like A Computer

(8:42) The Big Pillars of Metabolism 

(13:13) Working With Your Metabolism

(16:45) Chronic Stress Hauls Fat Loss

(18:18) Recap

(21:10) The SF Coaching Method

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Apply for SF Coaching Method 

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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 week's episode was a requested topic in my DM's and one I've been wanting to cover for awhile. Let's talk cardio zones! We have covered so much when it comes to strength training on this podcast but we must not forget about our cardiovascular health and how its overall role in our health.

I will cover each cardio zone, explain its importance in your weekly and overall training regiment, suggested ways to achieve each cardio zone, and what to do if programming this for yourself sounds too complicated.

Time Stamps:

(0:58) Thank You To All My Listeners

(2:04) Cardio Zones

(2:55) The Truth About Sweating

(5:22) Heart Rate Zones

(7:07) Zone 2 Cardio

(9:10) Zone 3 Cardio

(10:40) Zone 4 Cardio

(12:50) Zone 5 Cardio

(14:05) Training Strategy For Our Clients

(17:28) Progressive Overload

(21:10) SFHQ and The SF Coaching Method

(22:10) Benefits of Cardio Zone Training 

(23:35) 5 Key Takeaways

---------- 

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.

Western medicine talks about “early detection” —- but what if it isn’t early enough? 👀 Mammograms, CT scans, and ultrasounds all have limitations. Mammograms miss up to 15% of breast cancers and expose you to radiation 🤯 CT scans? 👉🏽One scan can expose you to as much radiation as 200 chest X-rays. This is why I chose Prenuvo. A radiation-free, full-body MRI that detects 500+ conditions—long before they become a crisis. I don’t just do this for myself. I do it for the women I coach at SF Coaching Method—because real health isn’t waiting for a diagnosis, it’s preventing one. We can’t afford to be reactive anymore. The old model of testing isn’t cutting it. It’s time to stay ahead of the curve.

In today's episode, I’m breaking down everything you need to know: 👍🏽 What the scan includes 💰The financial aspect 🙋🏽‍♀️What I learned from my experience 🤝And why this is the future of proactive health

Time Stamps:

(0:58) The PRENuVO Scan

(2:07) What It Is

(4:52) Where To Go

(5:50) Why Mammogram’s Might Not Be The Best Choice

(10:25) Insurance Companies

(13:30) Biggest Takeaways

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PubMed: 16569709, 19366749

---------- 

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.

For years, we’ve been conditioned to fear cholesterol—especially LDL. But the real problem isn’t just LDL itself. The real issue? Inflammation. LDL becomes dangerous when it gets oxidized, triggering arterial damage and plaque buildup. This is why focusing only on total cholesterol or LDL isn’t enough. If you really want to understand your true cardiovascular risk, here’s what actually matters: 🩸 ApoB – Measures the number of LDL and other harmful lipoprotein particles. Higher ApoB? Higher risk. 🧪 CRP (C-Reactive Protein) – A key marker of inflammation that drives heart disease. 🩸 Lipoprotein(a) [Lp(a)] – A genetically influenced cholesterol particle that increases CVD risk, even if LDL looks ‘normal.’ If you’ve been told your cholesterol is “fine” but you’re dealing with stubborn belly fat, low energy, or metabolic issues—you need a deeper look. Cholesterol is just one piece of the puzzle. On today's podcast episode of Where Women Win, we’re breaking this down—what these markers mean, why your standard cholesterol panel isn’t enough, and what actually moves the needle in preventing heart disease. At SF Coaching Method, we don’t guess. We order and interpret the right labs, optimize these markers through nutrition, movement, and lifestyle, and guide clients on proactive strategies to discuss with their doctors. This isn’t about fear—it’s about facts. And facts give you options.

Time Stamps:

(1:02) Cholesterol and Heart Health

(2:29) Starting With The Basics

(5:05) The Truth About LDL Cholesterol

(11:00) Risk Factors For CVD

(11:32) Tests To Know Our Real Risk

(14:30) Fasting Insulin

(16:45) HRV

(18:00) Journaling and Stress Management

(26:00) Statins and Dementia

(30:05) Lifestyle Considerations

(32:13) RFK Jr. and The Future of Health

(35:01) Please Share This With Someone Who Needs It

---------- 

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 lot is discussed around thyroid health but do we actually know what it does and why it's so much more than a gland? The thyroid will often be blamed for stalled weight loss progress or even weight gain and while it could be playing a factor, there's so much more to understand about our thyroid and the HPT Axis.

In today's episode, we're going to cover the essentials of thyroid health, testing TSH levels, how our lifestyle and diet affect our thyroid, birth control and midlife considerations, and so much more!

Time Stamps:

(1:03) Thyroid Health

(1:45) Last Week’s Episode

(2:51) What We’ll Cover

(3:47) Your Thyroid Is Much More Than A Gland

(6:30) Tough Love Time and Lifestyle Factors

(10:50) Testing TSH

(13:54) Diet and Thyroid Health

(16:20) Hypertrophy Example

(17:58) Hair Loss

(21:58) Our Food Quality

(26:28) Birth Control Side Effects

(26:42) Midlife Considerations

(30:15) Thriving in Midlife

(31:05) Finding The Root Cause

(32:28) Selenium and Zinc

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Thyroid Health Resources:

PubMed ID: 27829139

PubMed ID: 31452287

PubMed ID: 28653871

---------- 

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're going to take a no BS approach to today's topic as I want to give you the facts and strategies that will improve your life the most without overcomplicating a topic that can easily be especially in our modern information overload society. 

We will be diving into the role and function our adrenals play in our health, performance, and stress response. We'll cover the role caffeine plays on our adrenals, why cortisol is the villain on social media, why nutrition is so important to adrenal health, and more!

Time Stamps:

(1:00) Our Adrenal Health

(1:35) What Are Adrenal Glands?

(3:48) Relying on Caffeine and Adrenal “Fatigue”

(6:03) The HPA Axis

(8:10) Consistently High Cortisol Consequences/Side Effects

(10:16) Why Cortisol Is The Villain on Social Media

(13:45) Common Consequences of Chronic Stress

(17:48) It All Starts With Education

(24:45) Quality Nutrition Sources

(29:18) The Role of Exercise

(33:05) Pre Sleep Routine

(36:28) 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 popular topic in the women's functional health world is cycle based nutrition and the amount of information out there right now can be confusing so I wanted to simplify it for you and make it actionable in today's episode.

We'll go through the 4 phases, what is recommended for each phase from a nutrition standpoint, touch on the training aspect when it comes to cycle syncing, and more!

Time Stamps:

(1:00) Cycle Based Nutrition

(1:35) The Mensural Cycle

(5:20) The Lifestyle Factor

(6:50) The SF Coaching Method

(10:35) Protein in the Follicular Phase

(13:00) Luteal Phase Nutrition

(15:00) Track Your Cycle

(16:14) Meal Prepping Tips

(17:20) Aerobic vs Strength Training

(25:54) Connecting With You Deeper

---------- 

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.

When we look back on our lives, the times we prioritized and nurtured our relationships are going to be the memories that stick out to us most. In today's modern world with countless technological distractions, we need to have a conversation about putting down the phone and enjoying the presence of others. 

In today's episode, I want to bring focus to our relationships both intimate and friendships and why they are so important to our lives. I'll also share 10 strategies for enhanced intimacy in relationships (men: thank me later). 

Time Stamps:

(1:00) Why Do We Feel So Disconnected?

(3:40) Checking Your Phone 80 Times A Day

(6:50) Personal Example

(9:10) Consumption of Pornography

(12:14) Establish Tech Free Zones

(13:45) Pro Tip on Getting Laid

(14:56) Fake vs Real Dopamine

(16:46) 10 Strategies For Enhanced Intimacy In Relationships

---------- 

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.