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PODCAST

Where Women Win with Sarah Fechter

A podcast designed to help women better navigate common health, wellness, and work challenges they face in daily living and to help women explore becoming a better advocate for themselves in all things in life using a blend of evidence based research and personal experience. Your host, IFBB Pro Sarah Fechter, is the founder of SFHQ Hybrid Gym and the SF Coaching Method - an evidence based, individualized coaching company that places an emphasis on periodized training and nutrition protocols, lab

health & fitness fitness

All Episodes

26:54

Breaking News: The PCOS Conversation Just Changed in...

Where Women Win with Sarah Fechter ·

2026/05/18

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 rolls their eyes and thinks, okay, okay, so they changed the name. I want you to stay with me for a

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36:15

You're Close… But This Is Why Your Body Isn't...

Where Women Win with Sarah Fechter ·

2026/05/11

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 who lead their families well, and women who show up with a full heart. But today, I want to bring that

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24:01

These Fat Loss Questions Are Costing You Time (Ep. 125)

Where Women Win with Sarah Fechter ·

2026/05/04

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 question itself gives insight into how fat loss is being understood, and that understanding drives the

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32:26

Male Case Study: Building the Metabolic Ceiling...

Where Women Win with Sarah Fechter ·

2026/04/27

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, the one leading the room making decisions, carrying the responsibility for a large team, and operating

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25:03

Client Case Study: The Point Where Most Women Quit...

Where Women Win with Sarah Fechter ·

2026/04/20

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 is the moment where a woman starts questioning everything, including her coach. She's hitting her

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31:17

PCOS, Perimenopause, and Fat Loss: A Real Client Case...

Where Women Win with Sarah Fechter ·

2026/04/13

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. And before I even get into her story, I want to zoom out for a second here because one of the biggest

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32:23

When Fat Loss Shortcuts Backfire: A Real Case Study...

Where Women Win with Sarah Fechter ·

2026/04/06

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 experiencing were all in her head. Just because her lab values fell within the normal Western range. So this

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40:44

The Skinny Era (Part 2): The Hidden Cost of Rapid...

Where Women Win with Sarah Fechter ·

2026/03/30

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 skinny era is back, and I'll be honest with you, it pisses me off. Not because women are losing weight,

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36:55

The Skinny Era (Part 1): What Happens to Women's...

Where Women Win with Sarah Fechter ·

2026/03/23

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 cultural obsession with getting smaller again is absolutely not a conversation about health and full

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31:13

Alcohol, Midlife, and The Female Metabolism (Ep. 118)

Where Women Win with Sarah Fechter ·

2026/03/16

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 that starts landing very differently for many women in midlife alcohol. Now, before we go any further,

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28:35

Perimenopause 101: Hormones or Foundations - What...

Where Women Win with Sarah Fechter ·

2026/03/09

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 fat accumulates in the midsection. Anxiety increases. Exhaustion takes over. Digestion, bloating, lower

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38:26

Perimenopause 101: What's Really Happening To Your...

Where Women Win with Sarah Fechter ·

2026/03/02

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 when they're doing all the right things. I live inside these conversations every single week. It's my

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18:14

Insulin Resistance in Women: Why Weight Loss, Energy,...

Where Women Win with Sarah Fechter ·

2026/02/23

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 metabolic disease is driven by lifestyle factors. This means it's how we eat, how we sleep, how we move,

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23:02

Why "Normal Labs" Are One of the Biggest Blind Spots...

Where Women Win with Sarah Fechter ·

2026/02/16

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 me every week holding labs ordered by their doctor. Lab work that has been reviewed. It's been stamped as

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25:22

Why Fat Loss, Hormones, Digestion, and Blood Sugar...

Where Women Win with Sarah Fechter ·

2026/02/09

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 understand why a doctor says normal, but their body is telling a very different story through symptoms and day

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17:38

I'm Frustrated With The Scale (Ep. 112)

Where Women Win with Sarah Fechter ·

2026/02/02

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 to break down your relationship with the scale, how to break free from the emotional control it has

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19:08

The Nutrition Cheat Sheet: How I Actually Shop and...

Where Women Win with Sarah Fechter ·

2026/01/26

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) Leaning Into Application This Week (3:00) Why I Hate Snacks (6:27) The Basics of Food Composition

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36:38

Understanding Your Nutrition Identity (Ep. 110)

Where Women Win with Sarah Fechter ·

2026/01/19

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 of various identities that involve nutrition. Remember: understanding is a life long pursuit and

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35:18

Nutrition Literacy: The Skill That Determines Whether...

Where Women Win with Sarah Fechter ·

2026/01/12

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 about the mental side of nutrition literacy and how to lessen your mental load with the tools I'll share

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23:33

Nutrition Advice Is Failing Women: Here's Why (Ep. 108)

Where Women Win with Sarah Fechter ·

2026/01/05

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 heavy, why your body is like running a business, and more! Time Stamps: (1:40) This Episode is About

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