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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

17:03

Your Hormones Have Been Talking Since You Were 16...

Where Women Win with Sarah Fechter ·

2026/10/05

There is a moment I have had hundreds of times over the years. A woman sits across from me or she's on the other end of a call, and she lowers her voice a little and says, this might be TMI. And I always smile because after sitting in the front row of women's health for twenty six years, there is truly nothing she can tell me I have not already heard many times over. I have talked with women about their libido, their discharge, their hemorrhoids, their divorces, their autoimmune diagnosis, and

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20:25

Midlife Is Your Best Decade (Ep. 146)

Where Women Win with Sarah Fechter ·

2026/09/28

For a lot of women, midlife arrives hard. The symptoms, the unveiling, the way everything you buried starts rising to the surface. I'm not going to sit here today and tell you that part is not real, because it is. And I cover it on many of my podcasts. But here's what I have learned in my own life and in the lives of the women we coach. That hard season can become one of the biggest seasons of growth, awareness, and freedom you'll ever have. Sometimes it is the rock bottom that finally forces you

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21:55

Your Perimenopause Started Before Age 7 (Ep. 145)

Where Women Win with Sarah Fechter ·

2026/09/21

September is Perimenopause Awareness Month, and I want to lead a conversation today that is not being talked about nearly enough. One I think deserves a lot of attention and light, and one you won't find in your social media platform or feed. This is the work I live and teach every single day. I've coached hundreds of women through this transition and I'm walking it myself right now. Now, if you were with me last week for episode one hundred forty four, we talked about the emotional side of

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21:32

It's Not About You (Ep. 144)

Where Women Win with Sarah Fechter ·

2026/09/14

There is a fear a lot of women carry in their forties, and they will not say it out loud to a single soul. The fear is that they're becoming difficult, cold too much, that the warmth is draining out of them and they can't get it back. That maybe something is wrong with them. I f that fear sounds familiar and lives somewhere in you, hear me out. There's nothing wrong with you. You are becoming someone new, and almost no one around you has the language for what that feels like on the inside. This

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16:33

Your Labs Are Normal. That's the Problem (Ep. 143)

Where Women Win with Sarah Fechter ·

2026/09/07

There is a word that gets said in doctor's offices every single day. For a lot of women, it is the most frustrating word they will ever hear. The word is normal. Earlier this year, a woman came to me with a stack of lab results and one sentence her doctor had handed her. You're fine. Everything looks normal and she did not feel normal. She was exhausted, not tired, wiped out. Her hair was coming out in the shower, in clumps. The workout she used to love suddenly felt twice as hard. Her body was

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17:57

The Label Is Not the Truth (Ep. 142)

Where Women Win with Sarah Fechter ·

2026/08/31

There is a bottle right now in your pantry that says Pure Avocado Oil. There's a bag of chips in the pantry that says it's made with avocado oil, and there is a real chance both of them are lying to you. This summer, researchers at UC Davis tested a batch of processed foods that listed avocado oil as the only oil on the label. Nearly nine out of every ten were cut with cheaper oils, and when I read that, my stomach dropped because I had a lab result sitting in a folder from a year earlier, that

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24:56

I'm Sick of My Own Shit (Ep. 141)

Where Women Win with Sarah Fechter ·

2026/08/24

My coffee had already gone cold on the counter the way it often does when the morning gets away from me. An SF Coaching Method inquiry came through my email. I opened it up and read her answers. The part of the forum where a woman gets to expand in her own words and one line stood out from every other inquiry I had ever read this year. Six words. I'm sick of my own shit. I read it and I smiled and what I felt was respect and a lot of curiosity. I wanted to know more right away because after

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26:22

Perimenopause Didn't Do This. The Last Twenty Years...

Where Women Win with Sarah Fechter ·

2026/08/17

By the time the fire alarm goes off, the house has been quietly filling with smoke for ten years. You don't smell it at first. A little tiredness you blame on a busy week, a period that comes early or maybe late a night. You wake up at three a m soaked and wide awake for no reason, a word that won't come to you in the middle of a sentence, one at a time. They're easy to wave off, easy to promise yourself you'll deal with it later. That's the cruel thing about smoke. It never arrives all at once

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26:10

What I'd Do To Lose Fat In 90 Days (Ep. 139)

Where Women Win with Sarah Fechter ·

2026/08/10

In this episode, I walk through exactly what I would do if I wanted to lose 15 pounds in 90 days, including the parts most people don't want to hear. We talk about why the word "try" can keep you stuck, and the difference between intending to change and actually choosing the behaviors that create change. I also break down what a real fat loss phase can feel like, from hunger and cravings to lower energy, stalled scale weight, and the temptation to quit right before things start working. But fat

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25:12

Grief Grows Up With You (Ep. 138)

Where Women Win with Sarah Fechter ·

2026/08/03

Today I'm going to pull my chair up close to yours. The way you would connect with a friend who came over to you, knowing that she's going to stay there for a while. Because I want to tell you something true about myself and I have a feeling that by the end, you're going to find it true about you, too. Let me tell you what that math was. My mom was 46 years old when she died, I was 19. In a few days, I will turn 46 myself. And then I keep going. I have another birthday and another one after that

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21:47

Stop Setting Goals Based On What You Want (Ep. 137)

Where Women Win with Sarah Fechter ·

2026/07/27

It's late. The house is finally quiet and a woman I'm coaching is typing me a message for her check in. I can tell she's been sitting with it for a while because of how honest it is. She tells me she knows diet is the foundation. She knows I need to see what she's eating to be able to coach her well. And then she tells me the truth. Tracking feels like a daunting task. She doesn't plan her meals. She doesn't know what she's going to eat until it's time to eat. And then it depends on what's in the

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24:45

"Your Cholesterol Is High" Good. Now Let's Ask Why...

Where Women Win with Sarah Fechter ·

2026/07/20

The phone rings on a Tuesday afternoon. It's the nurse from your doctor's office and she's using her gentle voice and she says, "we've got your labs back and your cholesterol is high" and something happens in your chest. Heat rises up the back of your neck. You're already picturing your arteries. You're already picturing your mother or your father, or the uncle who had a heart attack at sixty one. And by the time you hang up the phone, you have already decided you are going to fix this. You're

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27:48

A Perimenopause Guide for the Partner Who Loves Her...

Where Women Win with Sarah Fechter ·

2026/07/13

We're going to get intimate today and who I typically speak to will be a little different today. I have coached women from the floor of my own life. I have presented on stages, sat across from hundreds of clients in person and online, and have shown up as the strong one, the leader, the one with all the answers. Even on the very mornings I felt like a shell of the driven, ambitious, sure of herself woman I knew I was. I've lifted other people up while I was the one on the ground. And if you are a

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19:44

You Can Take the GLP-1. Can You Hold the Result? (Ep....

Where Women Win with Sarah Fechter ·

2026/07/06

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 twenty six years in the health and nutrition industry, and I sit at the head seat of the SF coaching

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22:46

The Longevity Conversation Women Should Be Having...

Where Women Win with Sarah Fechter ·

2026/06/29

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

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22:30

Stop Apologizing for Wanting Help (Ep. 132)

Where Women Win with Sarah Fechter ·

2026/06/22

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

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23:12

The Pepcid + Allegra Trend Part 2: Risks, Tradeoffs &...

Where Women Win with Sarah Fechter ·

2026/06/15

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

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35:04

The Pepcid + Allegra Trend Part 1: Histamine, PMDD &...

Where Women Win with Sarah Fechter ·

2026/06/08

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,

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34:36

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

Where Women Win with Sarah Fechter ·

2026/06/01

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

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18:36

You Say You Want More Muscle But Your Training Says...

Where Women Win with Sarah Fechter ·

2026/05/25

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 conversation today is going to take us because what you say you want and how you're training are often not

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