Fit and Fabulous with Sarah

In this episode of Fit and Fabulous with Sarah, Sarah with dive into the power of staying consistent. Discover how pain can be a good motivator for change and how consistency can help you accelerate progress in health and fitness. Sarah talks about set points, self‑sabotage, and why you can’t create new results with an old identity. From dieting to daily habits to relationships, you’ll hear how sl...

Your liver is whispering to you every single day — but are you listening? In this episode, Sarah breaks down 10 subtle warning signs that your liver may be under stress, from fatigue that won’t quit to waking up at 2am every night. These aren’t dramatic medical diagnoses — they’re everyday signals most of us brush off as “normal.” I’ll share how bloating, stubborn belly fat, and even itchy skin ca...

Feeling nervous about returning to the gym? You’re not alone—and you’re not behind. In this episode, Sarah unpacks the emotional layers of getting back into movement, from curating your social media feed to choosing clothes that feel like somatic armor. You’ll learn why the gym isn’t just for the “already fit,” how to build rituals that regulate your nervous system, and why training with someone w...

Why is breakfast so controversial in the fat loss space? In this episode, Sarah breaks down the myths, the metabolic science, and the emotional nuance behind skipping breakfast—especially for women navigating training, work etc. From intermittent fasting trends to blood sugar chaos, she unpacks why some breakfast options are breaking your goals, and how a protein-rich breakfast can set the tone fo...

This episode is for the woman who’s grieving the years she trained for someone else’s gaze, who avoids the mirror like it’s a threat, and who feels stuck in the messy middle of her fitness journey. You’re not broken. You’re becoming. In this raw and resonant riff, I share 5 ways to reclaim your body as a site of self-respect—not performance. No more chasing perfection. No more outsourcing worth. J...

🚨 In today’s episode Sarah , will be calling out cardio’s sneaky side. Running can be a powerful tool—but in a calorie deficit, it might be quietly working against you...It might be time to reassess. I’m breaking down 4 telltale signs that running might be undermining your progress. 💡 Plus, I’ll share some strategies with running so it supports your goals—not sabotages them. Think: smarter frequ...

From strict meat-only protocols to animal-based hybrids, Sarah unpacks and explores the variations, motivations, and science behind this radical approach to eating. Whether you’re a nutrition nerd, wellness seeker, or just carnivore-curious, this episode invites you to stay informed, emotionally attuned, and open to nuance. In today's episode My website & more information on my coaching se...

You’ve heard the advice: “Just eat more protein.” But what does that actually look like when you’re juggling cravings, hormones, and a schedule that barely leaves room to breathe? In this episode, Sarah will be breaking down the real strategy behind getting enough protein—without turning every meal into a dry chicken breast and a sad scoop of cottage cheese. My website & more information on my...

You’ve heard it. You’ve feared it. You’ve maybe even ditched your sourdough soulmate over it. But is bread really the villain in your wellness story—or just a misunderstood carb with a bad PR team? In this episode, we’re slicing through the noise, decoding the science, We’ll talk insulin, cravings, metabolic flexibility, and why demonizing bread might be doing more harm than good. If you’ve ever w...

Feeling scattered, stuck, or like you’ve drifted from your centre? Is your body asking for a fresh start? In this episode, Sarah explores the power of resetting through mindful nutrition and fitness habits. Whether you've felt off-track, overwhelmed, or just disconnected from how you nourish and move—this conversation brings it back to basics, with heart. This episode is a gentle invitation to res...

Self-neglect isn’t always dramatic; sometimes it’s skipping meals, ignoring rest, or silencing our inner voice. But healing begins with awareness. With her holistic lens on wellness, Sarah shares practical tools to rebuild self-trust through movement, nourishing food, emotional release, and daily rituals. If you’ve been feeling disconnected or depleted, this episode is your gentle nudge back to se...

Today, Sarah is diving into emotional eating — not with judgment, but with radical compassion and clarity. If you've ever felt caught in the cycle of overeating, bingeing, then restricting, you’re not alone. This isn’t about willpower. I’m here to help you uncover the deeper roots of emotional eating, so you can step into empowerment, connection, and freedom. My website & more information...

Ever wondered how your diet affects your mood, focus, and overall well-being? In this episode Sarah will be exploring the fascinating connection between nutrition and mental health—how gut health, mindful eating, and 5 key nutrients can transform the way you feel and think. Whether you're looking to heal from food addiction, regain control, or simply fuel your mind with the right foods, this e...

Ready to break free from frustrating fat-loss plateaus? In this episode Sarah spills all the secrets on body recomping —the art of torching fat while sculpting lean muscle. You’ll uncover game-changing foods that fuel muscle growth, sneaky diet saboteurs that hold you back, and why women’s metabolisms are uniquely wired for success. From the power of protein to the truth about carbs, fat & eve...

In this episode I sit down with Nutritionist & Coach Teillie Bre. We’re diving into an honest conversation about balancing her relationship with food, mindset and fitness —the challenges, the breakthroughs, and the lessons she learned along the way. 🍽️ You won’t want to miss this one! Today' guest Instagram: teillie.bre My website & more information on my coaching services ⁠⁠www.sarahs...

If you are looking for a sign to level up - this is it. Are you unknowingly standing in your own way? Self-sabotage is sneaky—Without realizing it, we create invisible barriers that keep us from our goals and in our fitness journey. In this episode, Im dropping the 8 most common self-sabotaging behaviors and, more importantly, how to break free from them. If you’re tired of feeling stuck and ready...

Is Your Goal to Build Muscle or Burn Fat? Let’s Break It Down! Figuring out whether to build muscle or focus on fat loss can feel overwhelming, especially with all the conflicting advice out there. In this episode, I’ll help you cut through the noise and make the best decision for your goals. We’ll dive into the key factors that truly matter—your training background, nutrition, body composition, a...

Fiber fanatics (or skeptics)! Have you ever wondered if all the hype about fiber is actually true? Or are you still confused about fiber? In today's episode we explore the different types of fiber—and how they play vital role. We'll discuss the common misconceptions surrounding fiber. Join me for an engaging and informative discussion that will challenge your views on fiber and help you make infor...

In this episode of Fit and Fabulous with Sarah , we’re breaking down the essentials of macro tracking —a powerful tool to transform your nutrition and achieve your fitness goals. Whether you’re striving for fat loss, muscle gain, or simply better health, Sarah shares her expert insights on what works (and what doesn’t) when it comes to tracking macros. Learn how to set up your own macro protocols,...

Unlock the secrets to building unshakable confidence in this transformative episode. Join us as we delve into actionable steps and powerful mindset shifts designed to help you embrace your inner strength and radiate self-assurance in all aspects of life. My website & more information on my coaching services ⁠www.sarahshealthup.com⁠ My go to supplements Shop Nuzest code: Healthup www.nuzest.com...

Ever wondered how dopamine, the brain's 'reward chemical,' plays a role in your weight loss journey? In this episode, I unravel the fascinating link between dopamine and eating behaviors, explaining why cravings occur and how modern processed foods hijack our brain chemistry. Plus, I dive into strategies for managing dopamine drops during a calorie deficit and share practical tips to regulate dopa...

In this episode, we delve into a popular weight loss strategy that has sparked much debate and discussion. We'll explore its scientific foundations, benefits, and potential challenges. You will gain insights into how this method can be applied effectively, along with some practical tips and expert advice. My website & more information on my coaching services ⁠www.sarahshealthup.com⁠ My go to s...

In today's episode, we delve into 5 pitfalls to avoid that could be affecting your hormonal balance. Tune in to empower yourself with knowledge and take control of your well-being! My website & more information on my coaching services ⁠ www.sarahshealthup.com⁠/store My go to supplements Shop Nuzest code: Healthup www.nuzest.com.au/healthup Your host Sarah Golotta ⁠ @sarahshealthupcoaching ⁠ on...

In today's episode we delve into the science behind excess protein intake. We explore how our bodies process protein and what happens when we consume more than we need. Tune in to get the facts to take control of your nutrition! My website & more information on my coaching services ⁠www.sarahshealthup.com⁠ My go to supplements Shop Nuzest code: Healthup www.nuzest.com.au/healthup Your host...

In today's episode, we dive deep into the world of limiting beliefs—those self-imposed narratives that hold us back from reaching our full potential. Join us as we explore the origins of these beliefs, how they impact our lives, and practical strategies to overcome them. Through and actionable tips, you'll learn how to identify, challenge, and reframe your limiting beliefs to unlock new levels of...