I recently ran an Instagram poll that shocked me by how many women responded similarity and I had to make a podcast episode addressing it. I want you to know you are not alone if you struggle with fat loss, struggle with food cravings, you are training hard but not seeing results, and what was mentioned most was waking up feeling exhausted everyday. I will address these issues and more in today's show.

Time Stamps:

(1:18) The SF Coaching Method Has Been Growing

(2:02) Recent Instagram Poll

(3:30) Does This Sound Familiar?

(5:53) Training Hard But Not Seeing Results

(11:05) Struggle with Fat Loss

(12:00) What Is Metabolic Syndrome?

(18:18) Mood Swings and Cravings

(19:50) The Blood Sugar Rollercoaster

(24:48) “I Wake Up Exhausted Everyday”

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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've talked about the importance of protein on several episodes on this podcast but I wanted to take today's episode to give you what has been working for me really well recently in terms of hitting my protein goals daily in a variety of ways.

Take what you need and leave what you don't in this episode but I challenge you to step out of your comfort zone and try something new if daily protein intake is a struggle for you.

Time Stamps:

(3:03) The Deep Trenches of Protein

(6:30) Prioritizing Protein In Your 50’s

(9:07) Our Soil and Food Quality

(12:01) Grass Fed Ground Beef

(14:18) Wild Caught Sockeye Salmon

(15:47) Pattered Raised Eggs

(16:51) Sardines

(17:30) Cottage Cheese

(17:56) Grass Fed Ribeye or New York Strip

(18:22) Free Range Chicken Breast

(18:48) Wild Caught Alaskan Salmon

(19:14) Grass Fed Beef Liver

(22:46) Why This Matters

(25:30) The SF Coaching Method

(27:18) Please Leave a Rating and Review

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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 episode was sparked by a woman just like you who wants to make health part of their identity but still has limiting beliefs around the truth of transformation. She mentioned starting right before summer seemed crazy and after doing this for over 2 decades I'm here to tell you… there's no perfect time to start. True identity shifts start with deciding TODAY you are going to take action and align to a new version of yourself. Listen in as I explain more and ask you a specific question that will help you along your journey.

Time Stamps:

(2:00) Message Inside The SF Coaching Method

(5:20) Identity, Alignment, and Outcome

(9:05) What No One Taught Us About Our Physiology

(12:08) Consider This Question/Rule

(14:22) The All or Nothing Mindset

(17:39) Borrowed Timelines

(20:04) What I Want You To Carry With You

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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 topic is incredibly intimate to me and something I have never shared in depth before today but I know if it helps one woman with this issue, it will be worth it. We are going to talk about hair loss today and while conventional wisdom says it's just apart of getting older, that's the farthest from the truth.

We'll dive into the reality around hair loss, the shame I felt around it, how hormones and genetics play a role, and what we do at the SF coaching method to provide individualized solutions to this heartbreaking problem.

Time Stamps:

(1:20) The Reality Around Hair Loss

(2:20) I Remember The Shame

(3:50) Fixing The Gut First

(8:35) Normal Hair Loss vs Abnormal

(10:20) Long COVID and Hair Loss

(12:29) Autoimmune and Hair Loss

(14:42) Blood Sugar, Insulin, and Hair Loss

(21:50) Iron and Hair Loss

(24:18) Hormones and Hair Loss

(26:10) Birth Control

(27:22) Genetics and Stress

(33:45) We Investigate At The SF Coaching Method

(35:15) Recapping

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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 shorter than usual episode this week but might be one of the most powerful ones we've shared to date. As we reflect on the significance of Memorial Day and remember those who gave the ultimate sacrifice for our freedom, I want to truly honor that freedom today as women.

We carry so many narratives around as women and this is your reminder that you are allowed to change your mind and you don't have to explain yourself. Listen in as I explain more.

Time Stamps:

(2:19) Women Are Raised To Explain Ourselves

(4:45) The Narratives We Carry

(6:41) You Are Allowed To Change Your Mind

(8:55) Honoring Memorial Day

(10:02) Finding Enough

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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 almost backed out of a trip that completely changed the relationship I have with two of the most important women in my life and I'm so glad I said yes despite the current hectic season. I know this is a message and lesson a lot of people need to hear because we tend to postpone taking trips and adventures and believe we will get to them someday when it is less stressful and chaotic.

Unfortunately, that day may never come and you missed out on the beauty of life. Let this be a reminder to book the trip, buy those tickets, and start living your life TODAY.

Time Stamps:

(1:35) Saying Yes Despite The Hectic Season

(3:48) We Booked The Trip

(5:26) My Travel Companions

(7:35) This Is What Legacy Is

(10:17) Question Examples

(13:05) Curiosity and Going Deeper

(14:08) My Classes Back In The Day

(18:00) How I Felt When I Got Home

(20:18) What Are You Willing To Trade Off?

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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 will be a bit different as it is slower and deeper than my educational style episodes. This episode is for every mother out there that often gets overlooked. Your effort, sacrifice, and passion you carry for your family is remarkable. I hope this episode serves as a reminder to take care of yourself first, then the family, then everyone else.

Time Stamps:

(1:05) Happy Mother’s Day

(5:25) Glorifying Burnout

(7:15) Operating In Reverse

(8:35) Me, Us, Them Framework

(11:16) The Invisible Load

(13:50) Delegating Household Tasks

(15:20) Mother’s Day is Beautiful and Complicated

(16:20) The Nutritional Cost of Motherhood

(19:14) Generational Health

(21:13) A Personal Story

(22:38) Mom Guilt

(23:30) Chronic Guilt and Stress

(24:34) Strategies To Start Using

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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.

Is oxidative stress silently aging you? This is a topic I've had on my mind for awhile to cover and we're going to dive deep because there is a lot of information floating around on the internet about this topic and, as always, I want you to have the best evidence based information to act on.

We'll discuss when oxidate stress occurs, the top offenders, food and lifestyle practices, targeted supplementation, and more!

Time Stamps:

(1:08) Oxidative Stress

(2:30) Does This Sound Familiar?

(3:52) When Oxidative Stress Occurs

(6:44) Top Offenders

(8:02) Oxidative Stress and Aging

(12:12) Let’s Start With Food

(17:18) Lifestyle Practices

(20:36) Targeted Supplementation

(21:36) Some Lesser Known Facts

(22:45) The One Takeaway

(24:20) Book A Free Discovery Call

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Complimentary Health Content

https://sarahfechter.ac-page.com/Health_Wellness_Community

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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.