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Thanks for listening to another episode of The Women’s Fittest Podcast, this is episode #139 with coach Sarah Ford Bishop! I thoroughly appreciate Sarah’s combined knowledge as an educated evidence-based coach, and her life experience as a bikini competitor who’s gained 30lbs through bodybuilding and ED recovery. 

This chat covers everything you need to get started on your new years health goals —right now! Optimization is an often overly-used word and in this episode Sarah and I help refine and redefine it for you, the individual. Follow along as we discuss practical solutions for managing the 5 pillars (sleep, stress, water, nutrition, and exercise) with some rabbit holes intermixed. Always a pleasure Sarah! Thank you for sharing you! 

Topics Covered:

1. Positive practical example story to kick us off
2. What is your optimal versus what is optimal 
3. Slow progress and practicing habits to continue progress 
4. Assessing your diet: Whole Foods versus processed foods  finding the balance between what’s best for you and what’s best 
5. Is an insulin spike bad and causing you to gain weight 
6. Weight bearing training as a beginner and starting small 
7. Exercise for caloric burn versus a food deficit  
8. Purpose of tracking steps 
9. The last 5-10lbs: after a heavy fat loss phase (20lbs or more) what does it take to, for example, see abs? (Is it worth it?)
10. Happiness happens in the process of success with wins of choices and adherence not always in the result or the physical goal (the dopamine hit in the process) 
11. Inventory of the 5 pillars: Sleep, Nutrition, Training, Water intake & Stress management and where you need/can make improvements 
12. Water intake 
13. Unlearning diet culture and under-eating when trying to build muscle 
14. Is recomping an option for most women?
15. Are you always super-setting? Discussion on the importance of rest periods and how long should you rest between sets for hypertrophy 
16. Assessing myths practically to self-debunk 
17. Follow Sarah and who she follows for good evidence-based teachers/coaches/info

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