Where Women Win with Sarah Fechter

Right now, someone in your life is on a GLP one. Maybe it's you. Maybe it's half of your group text and everyone keeps asking the same question should I take it. I want you to hear me because there is a more important question underneath that one and it's one that actually decides what happens to your body. You can take the GLP one. The real question is whether you can hold the result. I've spent...

What if we stopped asking how much do I weigh and started asking how well am I aging? Sit with that question for a moment. Before we go any further, I want to tell you why I do this work. My mom died at the age of forty six forty six, and several years later I sat with my dad through his own cancer diagnosis. Those two experiences rewrote how I think about health, what matters, what doesn't matter...

Today's conversation is going to feel a little different than some of our recent episodes. We've spent a lot of time talking about hormones, perimenopause, menopause, metabolism, inflammation, histamine, nervous system regulation. And we'll go right back to all of that. But today I want to talk about something sitting heavy on my heart. And this might be one of the more personal episodes I've rece...

This is part two of our conversation on the Pepcid and Allegra trend that has exploded across social media, particularly among women navigating Pmdd, histamine intolerance, mast cell activation syndrome, hormonal fluctuations in perimenopause. If you missed last week's episode, I highly encourage you to pause here and go back to episode one thirty first, because today's conversation builds directl...

Today we're diving into part one of a two part series conversation that has absolutely exploded across social media, comment sections, and private messages. The Pepcid and Allegra conversation. Maybe you've heard of it. Maybe this is something new. Unveiled today. If you've been anywhere online lately, you've probably seen women talking about Pepcid and Allegra for Pmdd. Some women are reporting d...

Today we are diving into a conversation that has very little to do with food, wine, scrolling, shopping, or any of these habits people typically think they're struggling with. This episode is really about the moment underneath the habit, the moment right before you reach for the thing. And after twenty five years of coaching women through fat loss phases, hormone challenges, perimenopause, emotion...

If I asked you right now what your goal is with your body, I already know what most of you would answer. You'd say you want to build some muscle. You'd want to be a little bit leaner. You say you want to feel tighter, more toned, stronger, more defined. I want to feel good in my clothes. You'd say you want a body to reflect the work you feel like you're putting in. And here's where this conversati...

Today's episode is a little different because there is breaking news in the women's health world, and I think this is one of the more important shifts we've seen in a long time when it comes to how we understand female physiology. As of May 12th 2026, PCOS, which stands for Polycystic Ovarian Syndrome, has officially been renamed PMOS or Polyendocrine Metabolic Ovarian Syndrome. And before anybody...

Today's episode is coming the day after Mother's Day, and I want to use that timing intentionally because many women just spent a weekend pouring into everyone else coordinating plans, showing up, hosting, texting, calling, making sure everyone around them felt loved, seen, included, celebrated, fed, remembered, and taken care of. And listen, I love that. I love women who care deeply. I love women...

I want you to think about someone in the early phase of coaching, or even someone further along, who needs a reframe and a new perspective in how they're looking at their coaching process. They're asking good questions. They're excited. They're paying attention. They're engaged in what they're doing. And when I hear certain questions around fat loss, I can quickly tell where the disconnect is. The...

For the month of April, I've been unpacking real client case studies inside the SF coaching method. And today I want to give you a slightly different lens. Yes, we mostly work with women, but we do coach men as well. And this one is worth sharing because you're going to hear parts of yourself inside the story, even if the demographic looks different on paper. This client is a high level CEO type A...

Today I want to talk about the point where most women quit. Not in the beginning when motivation is high and we're stacking quick wins and definitely not later on when results are much easier to see. I'm talking about the messy middle, the point where the scale stops moving. Your frustration starts building, and the brain immediately wants to assume something must be wrong with the game plan. This...

We're sticking with the theme of client case studies for the entire month of April, I'll be providing an inside look at a variety of real client case studies inside the SF Coaching Method.  In today's episode is one I've been really looking forward to recording, because we're going to unpack a real client case study that sits at the intersection of PCOS, perimenopause, fat loss, and hormone health...

Today I'm walking you through a real case study from a client inside the SF coaching method. This client didn't call me because Fat loss stopped working for her. She came back because she was scared. She was waking up fifteen to twenty times per night, drinking three gallons of water a day and still couldn't quench her thirst. Doctors told her what she was imagining and the symptoms she was experi...

This is part two of a conversation I started last week that, quite honestly, I felt compelled to have because if you've been paying attention to culture lately, you've probably noticed something happening again. Bodies are getting smaller, celebrity frames are shrinking, and the language around women's bodies is starting to sound a lot like it did in the late nineties and early two thousand. The s...

In today's episode, I'm interrupting our recent conversations around perimenopause, midlife, and hormones to talk about something that has been building in the culture for a while now. This topic is controversial, but it's also harming women of all ages, and someone needs to say something about it because what we are all watching unfold right now around women's bodies, beauty standards and the cul...

Today's conversation is a continuation of the recent episodes we've been exploring around perimenopause, midlife physiology, and metabolic health. Over the past few weeks, we've been unpacking what changes in the female body during this season of life from a physiological perspective, what's actually happening inside the body? And today I want to dedicate an entire episode to one lifestyle input t...

Over the last few years, perimenopause and menopause have finally entered the mainstream conversation. Hormones are being talked about more openly, and that's a good thing. Hormone replacement therapy is everywhere on social media, and for a lot of women in their late thirties and early 40s, that visibility creates a very fast conclusion. This must be hormones. Sleep changes, weight shifts, and fa...

I've coached women's health, nutrition, metabolism, and transformations for twenty five years. I've sat in the front row of thousands of conversations. I've watched the same themes repeat through different decades, different bodies, different lifestyles, and different levels of discipline. And in the last few years, perimenopause has become one of the loudest seasons women are navigating. Even whe...

Today's episode is a metabolic reality episode because insulin resistance isn't rare and it's not something that suddenly appears out of nowhere. If we zoom out and we look at the landscape of metabolic disease, type two diabetes, cardiovascular disease, non- alcoholic fatty liver disease, insulin resistance sits at the center of all of it. And when we look at the data, close to ninety percent of...

Today's episode is an important one, and I want to say that right out of the gate, because this conversation comes up constantly in my work with women across fat loss, hormones, digestion, energy, and long term health. This episode is about labs. More specifically, it's about what happens when you're told your labs are normal, but your body is clearly telling you a different story. Women come to m...

Today's episode is one I've wanted to record for a while, because it sits at the center of almost every conversation I have with women week after week, inside the gym, inside coaching, and inside long term mentorship. Women come in asking about fat loss, hormones, digestion, energy. They want a better look at their labs they'd love for them to be explained to them. Interpreted. They want to unders...

If today's episode title resonates with you and is something you've either thought or said out loud, I want you to know you aren't alone. This frustration leads to negotiating with the plan and trying to regain control. What your emotions are failing at is understanding the reality of the scale, what it actually measures, and why it has nothing to do with fat loss. In today's episode, we are going...

It's time we talk about APPLICATION when it comes to nutrition and what I teach my clients at the SF coaching method to do when it comes to their nutrition. In this episode, we'll cover the basics of food composition when it comes to protein, carbs, fats, and fiber, why most people don't understand carbs, how to think about your meals through a Chipotle style lens, and more!   Time Stamps:   (0:50...

To fully understand your relationship with nutrition and how it impacts your life, we need to go to the core: identity. As someone who has spent 25 years coaching women on training, nutrition, mindset, and every other facet of health and fitness, change doesn't come from rules. It comes from understanding. In this episode, we are going to unpack understanding with identity and share a few examples...