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In this episode, Sara welcomes Fletcher Johnson, a certified yoga therapist, Reiki master, and founder of Elevate Your Health, to discuss how seasonal living and Ayurvedic wisdom can support nervous system regulation, especially for women in midlife.

Fletcher shares her journey from waiting tables to yoga therapy, how she noticed nervous system dysregulation as an "epidemic" in her classes and private practice, and how Ayurveda's elemental framework helps us understand why we feel different in different seasons. She introduces the Apana Mudra, a discreet hand gesture meaning "heart listening" that calms the nervous system in moments of anxiety, and explains why something as simple as eating meals at the same time every day can be a game-changer for regulation.

We also discuss resilience, a powerful client story of a young athlete overcoming debilitating anxiety through breath work, and why the biggest misconception about self-care might be that more is better - when sometimes, less is the answer.

Key Takeaways:

• Nervous system dysregulation often goes unnoticed until we hit a breaking point
• Ayurveda helps us understand seasonal patterns in our energy, emotions, and body
• Midlife is an ideal time to pause and reassess what's no longer working
• Apana Mudra is a free, accessible tool for grounding that you can do anywhere
• Eating meals at consistent times stabilizes blood sugar and supports regulation
• Resilience is about working with your body, not pushing harder
• Self-care isn't about adding more - sometimes it's about subtracting

Connect with Fletcher:

Website: elevate444.com

Facebook: Elevate Your Health

Instagram: @elevate.444

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Sara sits down with esthetician and health coach Melissa Raffone to share about the fall cohort of the Clarity Reset - a guided group detox program they launched last spring. They discuss why they chose Roger's Hood Apothecary and their tincture-based approach, break down the realities of parasites, heavy metals, and candida, and share how the spring cohort transformed participants' digestion, sleep, energy, and mood. The conversation covers the full program structure: three weeks of education on nutrition, lymphatic health, and stress management, followed by weeks of guided detox with community support.

The fall cohort begins September 23rd, with a live Q&A on August 19th at 6 PM Central / 7 PM Eastern. Whether you're new to detox or looking for a supported, gentle approach, this episode walks you through everything you need to know.

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*To register for the Q&A click on the calendar -> Aug 19 -> only time available

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In this episode of Your Wise Self with Sara, I sit down with Analena Fuchs, an intuitive human design and Gene Keys guide who helps conscious leaders stop people-pleasing and step into their authentic power.

Analena shares her journey from corporate life and coaching into becoming a human design teacher, and opens up about a recent authentic pivot in her own work. We explore what human design really is, how it works differently from a "recipe" for decision-making, and why the mind isn't meant to make our big life choices - our bodies are.

We also go deep into true sidereal astrology: what it is, how it differs from the tropical astrology most people know, and how the precession of the equinoxes has quietly shifted where the planets actually sit in the sky (and in your chart) over the last 2,000 years. Analena explains how this discovery changed her own human design reading and why she now offers true sidereal human design charts to her clients.

We close with a conversation about the Money-Purpose Paradox, the power of gratitude, and Analena's upcoming Your Wise Year masterclass on September 2nd at 7:00 PM Central ($27 for live + recorded access).

Your Wise Year

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In this episode of Your Wise Self with Sara, Sara welcomes Traci Herridge, a women's personal trainer, hormone and run coach, and founder of Train with Fire, for a practical, no-fluff conversation about healing your hormones naturally.

Traci shares her personal perimenopause story and breaks down how blood sugar, cortisol, sleep, and stress are all deeply connected to hormonal imbalance. You'll walk away with simple, actionable steps you can start today - from a morning walk to eating protein first, to why strength training is the one non-negotiable for women over 35.

Whether you're 35 and noticing early symptoms or well into perimenopause, this episode will help you understand what's happening in your body and what you can do about it. Plus, learn about Traci's upcoming masterclass on August 5th inside Your Wise Year.

Resources:
Traci's free Hormone Balance Checklist + coaching
Your Wise Year Masterclass – Healing Your Hormones (Aug. 5th, 7 PM Central)
Purchase to attend (or receive replay) of this masterclass

Books: Roar by Dr. Stacy Sims |
Perimenopause Revolution by Dr. Mariza Snyder |
The New Menopause by Dr. Mary Claire Haver
Balanced series on Amazon Prime

💌 Leave a written review for a chance to win a $100 Lululemon gift card!
📩 Connect with Sara: sara@thrivewithcoachsara.com

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Three Actionable Items You Can Do Today!

We're halfway through 2026 - and in this episode, Sara covers three things that could transform the second half of your year.

Part 1 – Supplements: Sara busts three common myths around supplement use and invites you to her FREE Supplements 101 webinar on July 15th at 12 PM Central, where she'll help you figure out what's actually worth your money and what your body may genuinely need.

Part 2 – Hair Sensitivity Testing: Sara introduces a new à la carte offering - an 80-page hair test report that uncovers food sensitivities, environmental triggers, nutritional gaps, and hormone deficiencies. Available now for only $47, with an optional coaching review session for $97 (introductory pricing). Links in show notes.

Part 3 – Lululemon Giveaway: Sara is giving away a $100 Lululemon gift card (possibly two!). Enter by leaving a podcast review, sharing a coaching testimonial, or referring a friend to her newsletter. Deadline: July 31st.

Sara has 1:1 Coaching Sessions available. Simply email her for more information

📧 sara@thrivewithcoachsara.com

📅 Register for Supplements 101

🧪 Order your Hair Test

LinkTree: To find all the podcast options or leave a review here on YouTube!

📧 sara@thrivewithcoachsara.com

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What does it mean to truly heal — not just manage symptoms?

In this episode, Sara sits down with Dr. Yi Song, a physician with 17 generations of Chinese medicine in her family who went on to study pathology at Brown University before returning to her roots. Dr. Song shares the six principles from her book Regeneration Effect: Sacred Wisdom for Staying Young - from recognizing your body's unique constitution to treating it like a garden, not a machine. She also opens up about her own health journey, the oral-systemic connection most doctors overlook, and the cutting-edge stem cell therapies she offers at the Zenerchi Retreat in Medellín, Colombia. If your doctor keeps telling you everything looks "normal" but something still feels off, this episode is for you.

Resources mentioned:

Free e-book: gift.regenerationeffect.com

Shop pamphlets & abridged book: shop.regenerationeffect.com

Pre-order the full book: book.regenerationeffect.com

Niacinamide toothpaste https://a.co/d/0dywkipd

Retreat Center: https://zenerchiretreat.com/

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Could the medications meant to help you actually be working against you? In this episode, Sara Klute Behn sits down with Aaron McDonough, PharmD, functional pharmacist and owner of Towncrest Pharmacy in Iowa City, Iowa, to explore the little-known world of drug-induced nutrient depletion.

Aaron breaks down how everyday medications - from cholesterol-lowering statins to common acid reducers - can silently drain the nutrients your body depends on for energy, mood, pain management, and more. He also explains why most supplement brands fall short, how to navigate the prescribing cascade, and what root-cause pharmacy actually looks like in practice. He has a helpful way of explaining a complex process in terms that are easy to understand.

Aaron is a featured expert in Your Wise Year, Sara's year-long wellness program, and will be hosting a masterclass on July 1st at 7:00 PM Central. It is not too late to join in and receive all the previous recordings.

In this episode:

0:20 Introduction

1:42 Meet Aaron McDonough

7:39 Drug-Induced Nutrient Depletion

8:02 Statins & CoQ10

11:59 Acid-Reducing Medications & Gut Health

21:31 The Prescribing Cascade

25:28 Supplements: Quality & Sourcing

31:49 Thyroid Health & Nutrient Testing

39:30 Your Wise Year Masterclass

41:43 Lightning Round

46:18 Closing & How to Reach Aaron

Resources mentioned:

Towncrest Pharmacy
The Wahls Protocol by Terry Wahls
Your Wise Year

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The Return to HER | featuring Retreat Co-Host, Kara Dobelis, NP

What happens when an Integrative Health Coach and a Medicine Woman share the same stage?

Something shifts.

In this episode, host Sara - health coach, yoga therapist, Human Design reader, and guide for women navigating life's deepest transitions - sits down with Kara Dobelis, nurse practitioner and master spiritual life coach, for a conversation that bridges the science of the body and the wisdom of the soul.

Together, Sara and Kara bring a rare combination of gifts:

Sara holds space through the body — guiding women into gentle movement, breath, and the art of letting go. Her work in Human Design helps women understand the blueprint of their soul and why they are wired the way they are. She is the steady, grounded presence that says: you are not broken, you are becoming.

Kara works at the intersection of integrative medicine and feminine lore - unlocking what the body has stored, what the spirit is asking for, and what the feminine is ready to receive. Through somatic work, fascia release, and a deep intuitive gift, she meets women exactly where they are. She doesn't just see you - she sees into you.

When these two come together, the result is a day that is part healing, part homecoming, and entirely for HER - the version of you that has been quietly waiting.

Their upcoming retreat, Return to HER, on June 26th at Inner Space in Des Moines is not a workshop. It's not a seminar. It's a sacred container for women who are ready to stop running on empty, to shed what no longer serves them, and to return to the divine feminine wisdom that has always lived within them.

If you feel the pull - trust it. That's her calling you home.

🎟 Register at yourwiseselfwithsara.com - $297
Space is intentionally limited (and it will fill up).

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