Rewriting the Narrative

Fortify Health Coaching

"Rewriting the Narrative" is a podcast hosted by Meredith Paci and Sarah Bishop, co-founders of Fortify Health Coaching. Each episode guides you to break free from self-limiting beliefs and reclaim your strength, offering actionable insights, inspiring stories, and practical tips to fortify your body, mind, and performance. Tune in for evidence-led strategies, real-world advice, and empowering conversations to help you rewrite your story and become your strongest, healthiest self.

  1. 1D AGO

    Why Low FODMAP Isn’t the First Step for Gut Issues

    Welcome back to Rewriting the Narrative! Today, we dive deep into a topic that has gained significant attention in the health and nutrition community: the low FODMAP diet. While many have heard about it, the nuances surrounding its application and effectiveness are often misunderstood.   Sarah and Meredith discuss how foods high in these specific types of sugars may impact digestive health- and NOT always in a bad way! They review the importance of a step wise approach to dietary changes and why any eliminations should be short term, and not a stand alone intervention.  Chapters 01:42 Understanding FODMAPs and Their Impact 06:28 The Importance of Building Digestive Capacity 10:17 Meal Hygiene for Better Digestion 17:59 When to Consider Testing for Digestive Issues 20:57 The Role of Beneficial Bacteria in Digestion 23:57 Reintroducing Foods After a Low FODMAP Diet 28:51 Favorite FODMAP Foods and Personal Experiences Free Resources for gut health and beyond Previous Podcast Stomach Acid 101  Blog  Low Stomach Acid (Hypochlorhydria): Symptoms, Causes, and How to Fix It Sponsored by Legion (Code: FORD to support the show and save on clinically dosed supplements ) ⁠Fortify Health ⁠ Instagram @⁠fortify_health_coaching⁠ Meredith ⁠@mere.paci ⁠ Sarah⁠ @sarahfordbishop⁠

    34 min
  2. Ovulation Energy Explained: Hormones & Performance

    11/28/2025

    Ovulation Energy Explained: Hormones & Performance

    Today Sarah and Meredith are talking all about the menstrual cycle and why some women notice a shift to energy before ovulation. Some may feel this as a creative surge and improved gym performance. Others, anxious, wired energy and can’t figure why their symptoms resemble PMS when they are several weeks away from the start of their period.  They discuss the differences between feeling energized and wired, the hormonal fluctuations that occur during the cycle, and how these can impact women's daily lives. Awareness is always step one, and then it’s about  practical strategies for managing and capitalizing on energy levels through nutrition, training, and lifestyle adjustments. Empowered action backed by education allows for women to listen to their bodies and make informed choices without fear of hormonal shifts. Chapters 02:57 Understanding the Menstrual Cycle 05:36 Energy Levels and Hormonal Fluctuations 08:34 The Role of Estradiol and LH 11:40 Navigating Hormonal Changes 14:14 Practical Suggestions for Managing Energy 16:23 Wrap-Up and Final Thoughts Shop Legion with code FORD ⁠Fortify Health ⁠ Instagram @⁠fortify_health_coaching⁠ Meredith ⁠@mere.paci ⁠ Sarah⁠ @sarahfordbishop⁠

    28 min
  3. When Thyroid Labs Are ‘Normal’ but Symptoms Aren’t

    11/14/2025

    When Thyroid Labs Are ‘Normal’ but Symptoms Aren’t

    Labs come back “normal,” but you still feel hypothyroid? In this episode, Sarah and Mere break down a case from inside the Fortify Mentorship and explain what to do when symptoms don’t match the numbers.  They cover what “normal labs” actually tell you, which markers matter, how to use a client’s health timeline, and why stress, life load, training history, morning routines, hydration, and meal balance and more all influence thyroid symptoms You’ll hear how they triage daily habits, assess the full thyroid panel, identify gaps in conversion and production, and make practical, day-to-day shifts that actually move the needle. Because we don’t settle for just getting by.  Chapters 05:06 Understanding Thyroid Lab Results 09:38 Exploring Hormonal Interactions 13:58 Daily Lifestyle Factors Impacting Thyroid Health 19:15 The Role of Nutrition and Micronutrients 23:37 Supplements for Thyroid Support 28:38 Addressing Stress and Lifestyle Changes 33:49 Expectations and Key Client Conversations Links & Resources Fortify Mentorship Professional Strategy Sessions:  Inquire HERE Sponsored by Legion (Code: FORD to support the show and save on clinically dosed supplements )

    40 min

  4. 10/31/2025

    When Eating Enough Isn’t Enough: Micronutrients & Women’s Mental Health

    In this episode, Sarah and Meredith unpack one of the biggest blind spots in women’s health: micronutrient deficiencies that show up as fatigue, brain fog, anxiety, and “just feeling off.” They discuss how modern stress, under-fueling, training demands and medications  can quietly drain the body’s reserves, and share their favorite real-life nutrition strategies and supplements to consider to support mood, focus, and energy.  Mentioned in This Episode: Legion’s Recharge and Hydrate (use code FORD for 3rd-party tested, clinically supplements) Fortify Health Coaching’s mentorship and education platform for coaches How to start “minding your micronutrients” without turning it into another diet and strategies to support your adrenals Chapters 00:00 Introduction and Exciting Updates 05:28 Micronutrients and Mental Health 11:37 The Importance of Nourishment 17:58 Key Micronutrients for Mental Well-being 23:10 Practical Tips for Nutrient Intake 28:44 Shopping Strategies for Nutrient-Dense Foods

    40 min

  5. 10/17/2025

    GLP-1s & Women’s Health: Beyond Weight Loss- How These Drugs Impact Inflammation, Hormones, and Metabolic Health

    GLP-1 Medications- They’re everywhere  . But beyond the hype, what’s actually happening inside the body when someone uses these medications ,  and what can that mean for women’s hormonal and metabolic health? In this episode,  Sarah and Meredith dive into the science, nuance, and coaching implications behind GLP-1 receptor agonists. These aren’t magic, and just like any other medications require important conversations before starting. When used thoughtfully, they can offer more than just weight loss. We cover: Mechanisms : How GLP-1s regulate appetite, blood sugar, inflammation, and even dopamine signaling. Inflammation, hormones & women’s health: The possible ripple effects on PMS symptoms, cardiovascular risk, PCOS, perimenopause, and more. Why foundations matter: What to have in place before adding medication. When they’re not the move Coaching with nuance: How to support clients on GLP-1s  Whether you’re a coach supporting clients or a woman looking for no-nonsense insights on these medications -  we’re here to give you the physiology, the context, and the questions that matter. Chapters 02:51 Understanding GLP-1 Medications 05:25 Mechanism of Action 08:11 Nuanced Perspectives on GLP-1 Use 11:19 Addressing Inflammation and Women's Health 16:49 Challenges and Considerations for Clients 19:38 Food Noise and Emotional Eating 22:34 Who Should Avoid GLP-1 Medications? 25:17 Conclusion and Future Discussions ⁠Fortify Health ⁠ Website Instagram @⁠fortify_health_coaching⁠ Meredith ⁠@mer.paci ⁠ Sarah⁠ @sarahfordbishop⁠ Disclaimer: This conversation is for educational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your medication, nutrition, or treatment plan.

    34 min

  6. 10/03/2025

    After the Gut Protocol: Smarter Supplement, Nutrition & Lifestyle Strategies

    A gut protocol is typically a structured plan designed to address digestive imbalances.  It often includes a “removal” or “kill phase” (clearing out overgrowths like SIBO, H. pylori, or pathogens), followed by phases that focus on repairing the gut lining, restoring balance, and rebuilding resilience. What happens after that thought How do we maintain health? In this episode, Sarah and Mere break down how to move forward with confidence, without relying on a never-ending stack of supplements.  You’ll learn: Why resilience matters more than “fixing” digestion forever How to use supplements strategically without becoming dependent on them The nutrition and food diversity practices that support long-term gut health Lifestyle shifts (training, recovery, stress, sleep) that reduce flare-ups and build adaptabilityHow to know when to keep digestive support in long-term  and when to cycle supplements Whether you’re a coach guiding clients post-protocol or someone who’s navigated gut challenges yourself, this episode will help you support well-being for the long term.  Check out our new website ! Free Resources Instagram @⁠fortify_health_coaching⁠ Meredith ⁠@mer.paci ⁠ Sarah⁠ @sarahfordbishop⁠

    31 min

  7. 08/22/2025

    Anxiety, Cortisol & Burnout: Calm Is a Skill

    Instead of chasing the next “calm in a bottle,” we’re talking about why calm is a skill you can practice, and how small, practical steps can shift your nervous system, energy, and mindset. We cover: Why supplements aren’t a magic fix for anxiety (and what to consider before adding another one) Red flags that mean it’s time to refer out or get extra support Simple daily practices for stress relief: sleep, breath work, nature, connection, and more How to avoid “data overload” and use tracking tools without fueling anxiety When testing makes sense ,  and when it’s just a distraction This one is part myth-busting, part practical guide. Whether you’re a coach or just someone tired of feeling stuck in stress mode, you’ll walk away with strategies you can start using right away. Chapters 00:00 Introduction to Calm Skills 02:22 The Importance of Skills Over Supplements 06:23 Recognizing Anxiety and Seeking Help 10:34 Physical and Mental Health Connections 15:45 Implementing Simple Strategies for Calm 24:26 The Power of Nature and Connection 30:20 Data Deload and Simplifying Tracking 35:51 Nutritional Foundations for Mental Health ⁠Fortify Health ⁠ Instagram @⁠fortify_health_coaching⁠ Meredith ⁠@mer.paci ⁠ Sarah⁠ @sarahfordbishop⁠

    44 min

  8. 08/08/2025

    Why Functional Health Isn’t Just a Stack of Supplements

    Supplements absolutely have a time and place- but they need to be used as that, supplementing a strong foundation. In this episode, Sarah and Mere discuss the principles of functional health coaching, and the importance of an approach that considers the whole person rather than just symptoms. They unpack common pitfalls of misguided advice in the fitness and health space, the real role of supplements, and why educating clients matters more than handing out protocols. You'll also hear insights on the coach-client relationship and how to adapt coaching to the individual. Chapters 00:00 Misguided Coaching 02:42 Better Definition of Functional Health Coaching 08:40 Supplements vs. Expectations 14:14 The Power of Autonomy in Health Decisions 16:57 The Limitations of Supplements 22:39 The Importance of Patience in Health Changes 25:34 Collaborative Care: Coaches and Providers ⁠Fortify Health ⁠ Instagram @⁠fortify_health_coaching⁠ Meredith ⁠@mer.paci ⁠ Sarah⁠ @sarahfordbishop⁠

    30 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

"Rewriting the Narrative" is a podcast hosted by Meredith Paci and Sarah Bishop, co-founders of Fortify Health Coaching. Each episode guides you to break free from self-limiting beliefs and reclaim your strength, offering actionable insights, inspiring stories, and practical tips to fortify your body, mind, and performance. Tune in for evidence-led strategies, real-world advice, and empowering conversations to help you rewrite your story and become your strongest, healthiest self.

Information

  • Creator
    Fortify Health Coaching
  • Years Active
    2025 - 2026
  • Episodes
    20
  • Rating
    Explicit
  • Copyright
    © Fortify Health Coaching
  • Show Website
    Rewriting the Narrative