Where Women Win with Sarah Fechter

Building on our previous episode around nutrition advice, I want to take this episode and discuss the topic of nutrition literacy and why this is the skillset that will determine whether nutrition ultimately works for you. This is an episode that goes beyond food labels as we'll talk about strategies that will make your life easier, better, and give you agency over your nutrition. We'll also talk...

It's officially 2026 and I want to start this year off with a foundational concept that will lead the way though the entire year and that is understanding. We cannot change what we don't understand and I want to explain why understanding is so important in our modern world and how you are influenced and marketed to as women. We'll discuss the responsiveness of our bodies, why trends hit women heav...

There's a certain quietness that happens between Christmas and New Years and I want to take this week for reflection and reinvention over resolutions. I have no issues with New Year's resolutions but I want you to listen to this episode so you'll understand what I mean by reinvention. We'll discuss hibernation season, what habits really are, why this week is so important, and more.   Time Stamps:...

As we take a look back at some of the moments that stood out in the podcast during 2025 and as I reflect on the past year, I hope you give yourself the same gift this week. Whether you reached every goal you had or fell short on a few, 2025 taught us all valuable lessons to take and learn from for the rest of our lives. From all of us at SFHQ and the SF Coaching Method, we wish you a Merry Christm...

In 2025, I grew in so many ways I didn't plan for. As I reflected on this year, I wanted to share some of my deeper insights with you and what 2025 taught me about women, health, and emotional maturity. We'll discuss some of the improvements I would love to see going into 2026 along with what I was deeply impressed with. I hope you take this episode to reflect on your year because I believe self-a...

I've learned so much throughout 2025 as a coach and business owner and I wanted to have a reflective and educational episode for you today on what stood out to me the most in this industry specifically. These top 10 trends or fads I noticed throughout the year drove me absolutely crazy as a functional health coach and I don't want you to fall victim to these.   Time Stamps:   (0:45) More Everythin...

I've learned so much throughout 2025 as a coach and business owner and I wanted to have a reflective and educational episode for you today on what stood out to me the most in this industry specifically. These top 10 trends or fads I noticed throughout the year drove me absolutely crazy as a functional health coach and I don't want you to fall victim to these.   Time Stamps:   (0:45) More Everythin...

As we enter the final month of the year and passing another podcast milestone, I wanted to share with you the top episode of 2025 as a reminder this month to finish strong and remember why you started your fitness.   One of the greatest levers that we can pull for our wellbeing and our longevity as women is the concept of body recomposition. Through this process, you can simultaneously lose fat wh...

As we enter Thanksgiving week, I want to share a perspective around gratitude and our health that hopefully sparks wonder inside you and gives you a real connection to what gratitude truly means. We aren't talking forced positivity here. We are talking tangible effects on your hormones and brain health. Gratitude is a big piece of our energy and the energy we live with is contagious. To everyone h...

An aspect I rarely talk about when it comes to the SF Coaching Method is our work with men and while the vast majority of our work is with women, today's case study will hopefully resonate with anyone looking to optimize and thrive with their health. I'll be taking you behind the curtain of one of our SF coaching method clients, what we were able to find that surprised even his cardiologist, what...

I can't believe it's already been 100 episodes of Where Women Win! There's no better feeling than when I am around town or at my favorite coffee shop and someone stops me and says they listen and enjoy the podcast. Your messages mean the world to me and to celebrate, we are going to talk about you. In today's episode, I want to break down a client case study that may sound very familiar in your li...

I had initial plans for November episodes but this was too important not to share with my community. I recently returned from Orlando at the Menopause Society Conference and the data couldn't be more clear with what I'm about to share with you when it comes to women's health. We'll be talking hormones, HRT, red flags to watch out for, and so much more. Check out my Google Doc in the show notes for...

Our 4th and final part of the Hidden Hormones Every Woman Should Know series is here and we are going to talk about potentially the most important one: Estrogen. This hormone affects our lives so much on a daily, weekly, and monthly basis and it's important to understand the foundation and how estrogen functions with the rest of the body. We'll cover this and much more and please let me know if yo...

Continuing our Hidden Hormones Every Woman Should Know series, in Part 3, I want to discuss the hidden hormone that affects fat loss and might be the reason for your hair loss. I'm talking about the thyroid in this episode and I am going to challenge you today with some terminology that will educate you and give you the knowledge you need to know to have a thriving thyroid.   Time Stamps:   (1:05)...

Continuing our Hidden Hormones Every Woman Should Know series, in Part 2 I want to discuss the hormone behind burnout, anxiety, fatigue, and many other issues you could be facing. If you are regular listener to the show, you probably know about cortisol. I'm going to take a deeper dive into it's role with stress and our nervous system and share a couple recent SF coaching method clients who dealt...

For the month of October, I wanted to share my first 4 part series I'm calling "Hidden Hormones Every Woman Should Know" and I believe by the end of this series, you will understand your body so much better and be in a place to make empowered decisions for the rest of your life. In Part 1, I want to cover the hormone behind cravings, mood swings, and weight fluctuations. Yes we are talking insulin...

It's that time of year again: Pumpkin Spice season. So many things come to mind especially here in Michigan with cooler mornings, leaves starting to change, and all the fall recipes we're looking forward to. One trap we want to avoid in excess this fall are the sugary drinks and treats that may sound healthy but aren't. In today's episode, I want to share the power of real pumpkin and other fall s...

If you are looking to avoid the fall sickness that usually occurs, this episode is for you. We won't be talking about trendy hacks or some over the counter supplement. We will be looking at the foundations for great immune health including the role our hormones play, minerals and micronutrient considerations, exercise, stress, sleep, and more. Please send this to someone you care about and let's f...

What if you didn't wait until January to make the changes you know you want and need to? What if you started now? They're a multitude of reasons why September is the perfect month for this full reset. Kids are back to school. Routines and schedules are more fixed. We still have morning sunlight at our disposal. This is the time to anchor these incredible habits that lead the success we want. In to...

It's time I address this topic because there are too many women not taking advantage of what I'm going to discuss today and it's not just about gaining and preserving muscle mass as you age. Creatine has also been shown to have many cognitive benefits but the stigma and misinformation around this supplement that naturally occurs in our body needs to stop. In this episode, I'm going to breakdown th...

Today's episode is a continuation of last week's episode as I wanted to dive deeper into lab markers and lab findings and give you a real example out in the world and one we've personally helped navigate. I'll breakdown a case study of a 25 year old client on oral birth control and the many lab marker considerations and what led to her low energy. My hope is that you glean some insight hearing abo...

Nothing is more frustrating and disheartening than going to your doctor feeling like something isn't right only to be told your bloodwork is "normal". At the SF Coaching Method, we want you to be your optimal self. In this episode, we are going to breakdown key blood tests and markers we test and analyze for our clients and how we change the game compared to other coaching programs in the space.  ...

Justin and I recently traveled to Red Rocks in Denver, Colorado to cerebrate my 45th birthday and our objective was to curate an experience…. and boy did we. I won't spoil anything here but I believe it fundamentally changed my perspective and I want to share those thoughts and my experience with you to remind you to embrace the elevation you are destined for.   Time Stamps:   (0:57) Justin and I...

Today's episode is jam packed with frameworks and information and was created to come back to a few times so save this and your future self will thank you. This is the time of year in school routines come back into your life and I don't want you to go another year without understanding some key principles when it comes to your wellness. We'll talk about the pattern that runs how we unconscious act...

Whether you are in your 20's, 30's, or 40's, I want to share 10 things that I really enjoy and keep me feeling vital, energetic, and like myself as I turn 45 this week. If you listened to last week's episode, this is a great compliment to it but it's a different episode. Number 2 is probably the most surprising both to you and me but let me know your thoughts and if you agree or disagree with me!...