Where Women Win with Sarah Fechter

The Longevity Conversation Women Should Be Having (Ep. 133)

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, and what we still have the power to influence while there is time. Twenty six years into this industry, I am not interested in giving a woman another diet, another challenge, another meal plan. I am interested in helping you build a body and a life that will continue to show up for you for as many years as you are given. That is what longevity actually means, not Silicon Valley's billionaires trying to live to be one hundred and twenty years old, not a cabinet full of peptides and supplements. Whether you can get off the floor at the age of seventy five, whether you can travel and explore the world at age eighty, whether the body you are building right now is going to support the woman you become. This episode is for you if have been chasing the scale for fifteen years and you are exhausted by it, if you have tried three, four, five programs that promised you everything and delivered almost nothing. If you are bloated, tired, your energy is gone, your sleep is broken, and you cannot figure out why your body stopped responding the way it used to. If you are sick of being your own coach in a sea of contradictory information from people who have not earned the right to give it. This episode is for you. Time Stamps: (0:54) Why I Do This Work (1:58) Who This Episode Is For (5:50) The Role of Muscle (10:20) What's Left Out Of The Longevity Conversation (18:20) Improvements I See In Women (20:25) Working With The SF Coaching Method ---------- Apply for SF Coaching Method https://sarahfechter.ac-page.com/sfhq-cc [https://sarahfechter.ac-page.com/sfhq-cc] Complimentary Health Content https://sarahfechter.ac-page.com/Health_Wellness_Community [https://sarahfechter.ac-page.com/Health_Wellness_Community] ---------- Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/ [https://www.instagram.com/sarahfechter.ifbbpro/] Check Out My Website - https://www.sarahfechter.com [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.

Stop Apologizing for Wanting Help (Ep. 132)

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 recently recorded. It might even feel a little unhinged at moments. And I'm okay with that, because after a series of conversations I've had recently, I can't not talk about this. And over the last few months, I've noticed an uptick in a pattern I've watched throughout my entire career. And after more than two decades coaching women through fat loss, metabolic health hormones, and disease prevention, there's one theme that keeps surfacing. Lately it's showing up more. I've talked with women in their thirties who don't feel at home in their own bodies after having kids. Women entering perimenopause, watching their sleep, mood, and energy change in ways they don't understand. Women in menopause who have spent years caretaking for everyone else and are now wondering what happened to the version of themselves they used to know and many have already seen doctors. Many have ordered every lab panel the internet has to offer. Many have spent years researching and trying to figure it out alone. What grabs my attention isn't that they're struggling, it's that so many of them are apologizing for wanting help. They're apologizing for wanting guidance, for wanting to feel better. That's the problem. Somewhere along the way, asking for help started requiring justification. We'll dive into my honest thoughts about this and why I believe you need to stop apologizing for wanting help. Time Stamps: (2:00) Apologizing For Wanting Help (3:34) What I've Been Seeing (7:02) Lack of Awareness and Misunderstanding of Support (9:10) Money and The Investment (12:40) "You Should Already Know How To Do This" (18:20) Support vs Defensiveness (19:45) The Future Versions of Ourselves ---------- Apply for SF Coaching Method https://sarahfechter.ac-page.com/sfhq-cc [https://sarahfechter.ac-page.com/sfhq-cc] Complimentary Health Content https://sarahfechter.ac-page.com/Health_Wellness_Community [https://sarahfechter.ac-page.com/Health_Wellness_Community] ---------- Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/ [https://www.instagram.com/sarahfechter.ifbbpro/] Check Out My Website - https://www.sarahfechter.com [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.

The Pepcid + Allegra Trend Part 2: Risks, Tradeoffs & The Missing Conversation (Ep. 131)

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 directly on that foundation. Last week, we unpacked the relationship between histamine and estrogen, the connection between Pmdd and perimenopause, my personal experience with histamine issues throughout my lifetime, and some fascinating research suggesting Pepcid may be doing much more than simply blocking histamine. Today, we're picking up exactly where we left off. At the end of part one, I said something that I think is incredibly important. Medications including Pepcid and Allegra, come with trade offs. There are benefits. There are risks. For some women, the benefit may absolutely outweigh the risk, and that doesn't mean the risk disappears. And that's what we're unpacking today. This isn't about creating fear around medications. And this isn't about convincing anyone to stop taking something they think may be helping. This is about understanding the entire picture so you can make informed decisions with greater confidence and self-awareness. Time Stamps: (0:45) Last Week's Episode (2:40) What Works vs What It Costs (6:50) What Happens After Digestion (13:17) Risk Vs Benefit (18:50) Becoming A Student Of Your Physiology ---------- Apply for SF Coaching Method https://sarahfechter.ac-page.com/sfhq-cc [https://sarahfechter.ac-page.com/sfhq-cc] Complimentary Health Content https://sarahfechter.ac-page.com/Health_Wellness_Community [https://sarahfechter.ac-page.com/Health_Wellness_Community] ---------- Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/ [https://www.instagram.com/sarahfechter.ifbbpro/] Check Out My Website - https://www.sarahfechter.com [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.

The Pepcid + Allegra Trend Part 1: Histamine, PMDD & Perimenopause (Ep. 130)

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 dramatic improvements in mood, anxiety, irritability, rage, overwhelm, breast tenderness, bloating, headaches, and a variety of symptoms that seem to intensify around their cycle. And I'm glad this conversation is happening. Pmdd. Perimenopause and histamine drive the spotlight here for a moment, because the majority of women are struggling or will struggle with these in their lifetime, whether they know it or not. For far too long, many women thought their symptoms were simply stress, allergies, aging, anxiety, part of being a woman, or something they should learn to live with. What concerns me isn't that women are talking about Pepcid and Allegra. What concerns me is that most of the information being shared is only a small piece of a much larger physiological picture, as you can imagine. And if you're someone who has already purchased these medications, started the protocol, or you're considering trying it after hearing somebody rave about it online in a thirty second Tik Tok, I want you to stay with me through this entire episode because context matters as always. Today we're going to talk about Pmdd, perimenopause, histamine mast cell activation syndrome, often called MCAs. We're going to talk about vagus nerve and neuroinflammation. We're going to talk about estrogen and why so many women are experiencing symptoms that they never connect back to hormones. And most importantly, we're going to talk about why Pepcid may be helping some women and why the explanation being circulated online is often incomplete. Time Stamps: (1:10) The Pepcid + Allegra Trend (2:20) What We'll Cover (9:15) Histamine Is Not The Enemy (13:47) What The Research Is Showing (17:00) Vagal Nerve Stimulation (18:45) Where Symptoms Develop (22:25) Perimenopause and HRT (31:20) Please Share This Episode ---------- Apply for SF Coaching Method https://sarahfechter.ac-page.com/sfhq-cc [https://sarahfechter.ac-page.com/sfhq-cc] Complimentary Health Content https://sarahfechter.ac-page.com/Health_Wellness_Community [https://sarahfechter.ac-page.com/Health_Wellness_Community] ---------- Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/ [https://www.instagram.com/sarahfechter.ifbbpro/] Check Out My Website - https://www.sarahfechter.com [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.

Knowledge Won't Change Your Nervous System (Ep. 129)

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, emotional eating patterns, stress, lifestyle change, rebuilding, health, confidence and structure. I can tell you that one of the biggest things I continue to observe is that most people are trying to change behaviors without understanding what those behaviors are actually doing for them emotionally. This is a deeper conversation. Women will come to us wanting to lose weight, regulate blood sugar, improve their labs and digestion. They want more energy. They want to decrease the symptoms they're experiencing, and they always want to improve their body composition. I mean, who doesn't? They want to feel more confident. They want to get stronger and become more consistent. And yes, all of those things absolutely matter inside coaching. We care deeply about those outcomes. But sitting underneath many of those conversations is another pattern entirely. the constant need to escape discomfort as quickly as possible. And once you start seeing that pattern, you begin to realize that this is not always about willpower and discipline. It's not always about nutrition, knowledge or the next trending thing. It's not always about finding the perfect system or the perfect supplement or the perfect meal plan. Sometimes the real issue is that the nervous system has become deeply conditioned to avoid uncomfortable feelings immediately and that's exactly what we're discussing in today's episode. Time Stamps: (0:52) The Moment Underneath The Habit (5:13) The No Shame Zone (10:00) Atomic Habits and Sticky Habits (13:55) Feeling Uncomfortable (22:15) The Female Conditioned Nervous System (25:02) Where Your Freedom Exists (32:00) What Emotions Are You Avoiding? ---------- Apply for SF Coaching Method https://sarahfechter.ac-page.com/sfhq-cc [https://sarahfechter.ac-page.com/sfhq-cc] Complimentary Health Content https://sarahfechter.ac-page.com/Health_Wellness_Community [https://sarahfechter.ac-page.com/Health_Wellness_Community] ---------- Follow Me On Instagram - https://www.instagram.com/sarahfechter.ifbbpro/ [https://www.instagram.com/sarahfechter.ifbbpro/] Check Out My Website - https://www.sarahfechter.com [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.