Real Soulutions Podcast: Recent Episodes
Sarah Grace Meck, MS, RD
Here at Real SOULutions you'll find unfiltered and authentic conversations about hormone health, nutrition, birth control, and all things relating to a healthy, more holistic lifestyle with registered dietitian Sarah Grace Meckelberg. We don’t pretend to have it all figured out ourselves, but what you’ll find is an outlet for soul restoration, holistic wellness, natural healing, and practical solutions, to live out your best life, in your relationships, career, personal life and health. Each episode, Sarah Grace will be bringing you a special guest or message from her, about real-life barriers standing in the way of our best lives. We hope to help you reignite your soul & health inside and out, so you can live out the life you were created for!
On this podcast we’ll talk about the ultimate KEY to help you be healthy and stay healthy.
In this episode of Real SOULutions:
02:25 - Change your belief, it doesn't have to be the same forever
03:20 - Be flexible to stay consistent
08:30 - It's always worth it to invest time into your health
11:00 - What would it look like for you to be committed in your overall health?
11:40 - What you see in social media is not real life
12:10 - Figure out what's going to work with you
Come and join us inside Hormone Healing Academy
On today’s episode we are going to discuss 5 simple ways you can stay healthy while being a busy mom, whether a stay at home mom or working mom.
In this episode of Real SOULutions:
01:45 - The one thing we are WORST at but need to do
04:50 - Do you have this in place?
08:00 - Time Blocking
12:00 - Discovering your needs
14:40 - You've got to DITCH this one thing
In this episode, I explore the emotional journey of pregnancy after experiencing loss. Through heartfelt prayers and personal anecdotes, I delve into the complexities of navigating the joys and anxieties that come with being pregnant again.
- Pregnancy Anxiety podcast: https://freshfitnhealthy.com/pregnancy-anxiety/
- All amazon favorites for 1st Tri: https://amzn.to/3NQD58h
In this episode of Real SOULutions:
01:20 - I am excited to officially announce that I am pregnant again!
04:30 - Getting to the 8th week appointment
06:00 - Feeling god’s peace
08:00 - My prayer
11:30 - Your pregnancy loss matters even if
13:00 - My podcast on pregnancy anxiety
14:00 - My prayers for the baby’s development
18:30 - It’s OK to talk through your pregnancy fears
We're back with another episode of Real Solutions and it has been a hot minute, hasn't it? I so plan to just take a few months off post postpartum and post-birth and just kind of recover and then we really just kind of kept at the break. Life has been crazy, but. I'm so excited to get back into the podcast. In this episode I walk you through my TTC journey since getting baby fever postpartum!
In this episode of Real Soulutions:
01:40 - Extra steps I took to get my cycle back in a gentle way
03:30 - Make sure to eat enough as a breastfeeding mom and less intense exercise
04:00 - Supplements I took
06:00 - Weaning and my hormones going everywhere and then getting my cycle back
08:00 - Tracking my cycle
10:30 - Pregnancy symptoms
13:30 - Having a miscarriage
16:00 - Having the peace and relaxation I needed
17:30 - Finding out we are pregnant again
I just turned the big 30 on October 16th! So today I want to share 30 lessons/ words of advice that have applied to my life in my 30 years of living.
I’m sure you’ll find one that will hit home for you so tune in.
We have traveled with my five-month old baby all around the US and this next week we will be in Europe with him. Today we talk about all things travel especially with a baby!
In this episode of Real SOULutions:
02:10 - No one day or even a week will destroy your progress
04:10 - Prepare in advance for your trip
07:30 - Tips for travel day
12:00 - Decreasing your radiation exposure
15:00 - Daily rhythms to help you feel your best
22:00 - Eating out healthy
26:30 - Travelling with a baby
Amazon storefront for all travel musts: https://tap.bio/@freshfitnhealthy
Today we are talking about the 7 benefits of Zinc and good sources of it.
Get Thorne supplements for 10% off here: https://tap.bio/@freshfitnhealthy
In this episode of Real SOULutions:
00:30 - PCOS
01:45 - Acne and PMS symptoms
02:40 - Anxiety
03:15 - Egg quality, fertility, and gut health
04:20 - Blood sugar imbalance
05:10 - Good sources of Zinc
Today we have David Molnar, a professional photographer and a good friend of ours. He is the author of the book - Learning To See: A Photographer’s Guide.
We talk about how you can take great photos using just your iPhone so take notes!
In this episode of Real SOULutions:
01:00 - David’s story on how he became a professional photographer
04:00 - Having photography as a gift from God
09:00 - David Molnar’s book - Learning To See: A Photographer’s Guide
12:30 - Iphone photography tips: taking selfies
15:00 - Tips on when someone else is taking your picture
19:00 - Shooting landscapes
21:00 - Focusing on the story of your photo
25:00 - More tips about getting a better selfie
27:30 - The one thing you don’t know about David
30:00 - The most important things you need to remember if you want to be a great photographer
35:00 - Top editing apps
You can find David Molnar on:
- https://davidmolnar.com/
- https://www.instagram.com/davidmolnar/
Are experiencing post-birth control hair loss? Today talk about post-birth control hair loss, why it happens, and what to do about it.
For fixing the root cause of hormonal hair loss: https://event.webinarjam.com/register/26/34zv1iln
In this episode of Real SOULutions:
00:40 - Different reasons for hair loss
01:30 - Postpartum hair loss
03:00 - Androgen rebound and low thyroid
04:00 - Poor gut health and low zinc
05:00 - Inflammation
06:00 - Low B vitamins, cortisol imbalances, and blood sugar imbalances
08:00 - Hairloss isn’t instant
10:00 - How to beat hairloss before it starts happening and tests that you may need to do
15:00 - Diet and lifestyle changes first, and then supplementation
Today we are talking about how to curb your cravings, how to balance your hunger hormones, and an easy formula to live a healthy and hormone balancing lifestyle.
Grab your free hormone balancing meal plan here: https://freshfitnhealthy.clickfunnels.com/freemealplan
In this episode of Real SOULutions:
02:05 – What are hunger hormones?
04:40 – The Fresh Fit and 5 formula
06:10 – Protein
07:10 – Healthy fats
08:20 – Smart carbs
11:25 – Fiber and veggies
13:40 – Boost
15:55 – Example of a meal made with the Fresh Fit and 5 formula.
Hunger Hormone Podcast: https://realsoulutions.libsyn.com/your-hormones-appetite-cravings
In this podcast, I cover the things I did to go from birth to balance. I actually went through the fourth trimester feeling surprisingly really well. This might help you too so tune in!
https://freshfitnhealthy.com/4th-trimester/
In this episode of Real SOULutions:
01:05 - What should your goals be in the fourth trimester?
02:00 - Things you should NOT do while you are recovering
03:40 - What to do before the fourth trimester
06:30 - Set up a meal train and prepare food and store them in the freezer
08:20 - Know what to expect
11:30 - Have a lot of rest
14:30 - Have more help and accept help
16:00 - The supplements I used to recover
17:30 - Get things checked out
18:30 - Communicate with your husband and love your new body
21:00 - Things to do for our hormones
23:30 - Things that can help with breast feeding
25:30 - Movement
26:30 - Caring about the products you use
28:40 - Testing your hormones and markers
- This podcast’s blog post: www.freshfitnhealthy.com/birthtobalance
- Birth Prep List (+ PP things): https://freshfitnhealthy.com/birth-plan-as-a-first-time-mom/
- All my must haves from Young Living for postpartum: https://www.myyl.com/sarahgracemeck#bwm/postpartum-recovery-bundle
- Air Doctor + AquaTru information + deals: https://freshfitnhealthy.com/airwaterfilters/
Welcome back to a new episode! It has been a long time since we had a new podcast. Life has been crazy in all the best ways after having our baby. Full Written Birth Story: https://freshfitnhealthy.com/homebirthstory/ (see FAQs here too about birth!)
In this podcast I talk about my homebirth experience from my prep work to the actual birth to after the home birth. We also have Brandon at the end of the podcast to talk about the homebirth through his perspective.
In this episode of Real SOULutions:
02:30 – My home birth experience
06:30 – The difficult moments in my pregnancy
09:20 – Some of my prep work before labor
13:05 – The start of the labor
24:55 – The birthing pool incident
28:00 – The pushing time
29:35 – The actual birth
34:50 – The benefits of olive oil massage
36:30 – What is stay active management?
36:55 – My post birth story
42:00 - Start of podcast with Brandon - what prepwork/ research did Brandon do?
42:40 - What changed Brandon’s mind about homebirth? What did he think post-homebirth
44:35 - What was Brandon’s biggest fear about homebirth?
47:30 - Brandon’s thoughts while I was giving birth and the most surprising part for him
50:30 - When did Brandon go back to work?
52:30 - Ask your midwife a lot of questions
56:30 - Writing sparknotes for things you need to say
01:00:30 - Brandon’s most favorite part of fatherhood so far
More Links:
- Labor Prep in 3rd Tri: https://freshfitnhealthy.com/prepare-for-labor-3rd-trimester/
- Birth Plan and Prep as a First Time Mom: https://freshfitnhealthy.com/birth-plan-as-a-first-time-mom/
- Home Birth IG Highlight Bubble answering more questions: https://www.instagram.com/stories/highlights/17968727443569518/
Are you pregnant now and experiencing anxiety or stress? Today we are talking about how I cope with anxiety and stress during my pregnancy.
In this episode of Real SOULutions:
03:00 - God can be a source of peace and hope
04:00 - During my 1st trimester and 2nd trimester
04:35 - Experiencing random spotting that didn't stop
09:15 - Reminding myself that stressing over something wasn’t going to change it
10:20 - Learning how to get control of my mind
14:00 - What broken records are repeating in your mind right now?
17:30 - The bible verses I usually read to remove my anxiety and stress
21:00 - Making my baby inside of me before it comes into this worl
Miscarriages are traumatic. And there are no words that can make it feel any less painful. Today we have a very special, more intimate episode with my good friend Dr. Jen Fraboni, as she shares her very real and raw miscarriage journey that is still very fresh and new to her. I'm so grateful for her openness to share, as I know her journey is going to help so many of you, whether it's because you are going through this pain yourself, or are close with someone that is.
In this episode of Real SOULutions:
05:30 - How did Jen become pregnant and how did the miscarriage happen?
09:30 - When and how did Jen ready herself to tell people about her pregnancy?
11:00 - Bleeding and how Jen handled it
14:00 - Having the miscarriage - Advocating for yourself and asking questions
21:00 - The trauma of losing your child
26:00 - Healing from the miscarriage
31:00 - What are some things that have helped Jen to heal from her experience?
35:00 - Resources that Jen recommends to people who have gone through a miscarriage and setting up boundaries
38:00 - Learning to create boundaries around people who were not helpful
43:00 - Best gifts to give someone going through a miscarriage
You can find Jen Fraboni on:
https://instagram.com/docjenfit
https://www.youtube.com/c/docjenfit?sub_confirmation=1
https://docjenfit.com/podcast/
https://jen.health
Join my free class - Your Roadmap Off Hormonal Birth Control & Into Balance.
Sign up here: https://event.webinarjam.com/register/20/now7gt6
In this episode of Real SOULutions
01:30 - Reasons why you have heavy periods post birth control
03:50 - What testing do you need to get done?
05:20 - What can you do about heavy periods post birth control?
07:40 - Balance your blood sugar levels
09:00 - Eat iron-rich foods and work on increasing your progesterone
As most of you know I am planning on a home birth. Today I am sharing my birth plan. I have written down my plan and you can take down notes too if you are giving birth soon or have a friend or loved one who is also giving birth.
My blog post with linking all things mentioned in this episode: https://freshfitnhealthy.com/birth-plan-as-a-first-time-mom/
In this episode of Real SOULutions:
01:45 - Products (essential oils, supplements, foods) to use leading up to labor
05:30 - Movements and exercises during pregnancy
07:55 - How THIS can help leading up to birth
08:10 - Educational Classes
09:00 - List of items and supplies that you need to have on-hand by 36 weeks in pregnancy, during labor, home birth, and postpartum
13:20 - Keeping hydrated, what to use or apply, and playing music during labor
16:00 - What I’m planning to do during early labor
19:10 - Tips when being at active labor
20:55 - Pushing phase, contractions, and crowning to-do’s and not to-do’s
24:40 - Remember that your baby needs to come out and not be held in
25:55 - The “golden hour” and placenta delivery
28:40 - Husband’s role during labor and delivery
29:40 - My plans for postpartum
31:45 - Things that I’ll have on-hand for postpartum
My blog post with linking all things mentioned in this episode: https://freshfitnhealthy.com/birth-plan-as-a-first-time-mom/
All of my free resources for you: https://tap.bio/@freshfitnhealthy
Are you suffering from insomnia? Or are you struggling to get quality sleep every night? Today we are talking about how you can get a better night's sleep.
In this episode of Real SOULutions:
02:00 - Your sleep space
04:00 - Establish a good night time routine and keep your room cool
05:30 - No caffeine in the afternoon and do some exercise
06:20 - Avoid heavy meals and alcohol
07:50 - Epsom salt and essential oils
09:20 - Herbal tea, breathing exercises and journaling
10:50 - Supplements
12:05 - Essential oils and CBD
13:30 - Sleep essence
Today we are talking about 11 supplements to support your fertility! Remember, these are just additional options on TOP of what we've talked about in the previous episodes when it comes to nutrition & steps to take for optimal fertility -- not a substitute for them :)
In this episode of Real SOULutions:
01:44 - Quality prenatal
02:10 - Omega 3
02:51 - Myo-inositol
04:05 - CoQ10 and Nac
04:55 - Progessence plus
06:55 - Ningxia juice and antioxidants
09:00 - Vitex and zinc
10:00 - Melatonin and vitamin C
For all young living products, see here!
Today we are talking about nutrition to boost fertility and preconception, and some great foods that are considered amazing for these trying seasons and also during pregnancy as well.
In this episode of Real SOULutions:
01:50 - Methylated Folate
03:50 - Omega 3 and Omega 6
06:20 - Glycine
08:30 - Healthy fats and saturated fats
10:20 - Choline
11:45 - Vitamin A
13:25 - Magnesium
14:30 - Vitamin K2
15:40 - Iron and Vitamin C
18:00 - Zinc
19:30 - Selenium
20:30 - Specific foods
25:25 - Three other foods great for during fertility and preconceptions time frame
Today we are talking about the 18 things that you can do to support your fertility.
In this episode of Real SOULutions:
01:40 - Hormone Testing
03:00 - Tracking your cycle
05:20 - When to have sex
08:23 - Diet
08:45 - Dietary Tips to decrease inflammation
09:30 - Antioxidants and supplements
10:00 - Toxin Exposure
10:50 - Weight
12:25 - Alcohol, sleep, and stress
13:30 - How OFTEN to "do it"
14:50 - Other natural options
Use Sarah20 for 20% OFF in Natural Cycles
Today we have a short and sweet episode talking about the 5 factors that affect fertility!
Today we are talking about what I’m planning on doing in the third trimester to prepare for birth and delivery as someone planning to have a natural birth at home.
In this episode of Real SOULutions:
02:30 - Good nutrition, hydration, and continued movement
04:00 - Advice from my chiropractor
04:40 - Red raspberry leaf tea
08:00 - Exercise and stretches everyday
11:50 - Going through the pain-free birth course and books
14:00 - Hiring a Doula
15:00 - Nutrition and hydration
16:30 - Things I plan to do starting at 35 weeks
19:20 - Making padcicles
20:20 - Focusing on selfcare
23:00 - My plans close to the due date
Today I’m sharing my 2nd-trimester pregnancy recap, what I'm choosing for my birth and why, and favorites during these weeks!
Click here for all the details: www.freshfitnhealthy.com/2nd-trimester-recap
In this episode of Real SOULutions:
01:30 - What am I choosing in regards to giving birth?
04:30 - The best place for you to give birth is where you are most comfortable with
10:00 - The documentary - The Business Of Being Born
14:00 - Spotting during pregnancy
23:00 - Weeks 20 to 24
27:30 - Pain
31:00 - Babymoon!
37:00 - Vitamins
39:00 - Eating while you are pregnant
43:00 - My favorite foods and things during the 2nd trimester
Today we are talking about hard conversations when getting off birth control and how you can handle those conversations especially when people don’t support you on your decision.
Hormone healing academy is now open!!! - sarahgracemeck.com/hormonehealing
In this episode of Real SOULutions:
02:00 - When your husband is skeptical about you getting off birth control
04:00 - Share your research with your husband and share your plan of action going forward
06:30 - The hard conversation with your doctor or your OB
10:30 - Decide what you want before you go into your doctor’s office and share data on your research
13:00 - Be respectful but also stand strong for what you feel is best for you
I hope you guys had a very Merry Christmas and that you are pumped for 2022 to come soon. This podcast talks about mindset, power of belief, and how you can welcome the New Year with a healthy and positive mindset.
In this episode of Real SOULutions:
01:30 - Are you thinking death or are you thinking life?
03:10 - Setting low goals for yourself so you won’t let yourself down
05:10 - What broken soundtracks are you constantly thinking?
07:10 - The book - Soundtracks: The Surprising Solution to Overthinking
10:10 - Combatting the negatives with positives
11:10 - Why are your goals important to you? Have a deep WHY
12:10 - Get clear on your goals
14:00 - Choose to say NO to perfection
16:10 - Be mindful of your thoughts
16:40 - Speak LIFE into your life this year
The holiday season is nearing! Today we talk about practical holiday season health tips you can use to make sure you stay healthy during the holiday season.
In this episode of Real SOULutions:
01:30 - The most important day is the day after perfect
02:30 - Think about the daily routines and habit that you are already doing and habits that you still need to do
04:30 - What are the things that make you feel your best?
05:30 - Be a snobby eater
09:30 - Moderate portions
11:30 - Using the hunger scale
Thinking of stopping hormonal birth control? This episode is not to scare you to stay on hormonal birth control. It is to empower you so that you don’t come off of birth control so that you know what to do, and how to fix the root causes of the problems when they pop up.
I have a full free live class on the steps to take post birth control so that you minimize these things happening. Get the link on my Instagram bio: https://tap.bio/@freshfitnhealthy
In this episode of Real SOULutions:
02:30 - Irregular or missing period
04:00 - Acne
06:00 - Hairloss
08:00 - Gut issues
09:00 - Fatigue
11:00 - The return of pre birth control issues
Are you planning on ditching your hormonal birth control? Today we talk about why you should consider non-hormonal birth control and the 5 most common methods of non-hormonal birth control.
In this episode of Real SOULutions:
02:00 - Why do doctors recommend hormonal birth control?
05:00 - Why should you switch to hormone free birth control?
08:30 - Why is ovulation important?
10:30 - Most common methods of non-hormonal birth control
15:00 - A new kind of non-hormonal birth control
18:00 - The withdrawal method
Today we have a good friend of mine, Tanner Hobbs, to share about her fertility journey, including the valley of waiting, and how she overcame it mentally, physically, and spiritually.
In this episode of Real SOULutions:
01:30 - Who is Tanner Hobbs?
03:30 - When did Tanner know that it’s time to conceive?
10:00 - The months when Tanner started trying to conceive with her husband
22:00 - What helped Tanner get through the months when she was trying to conceive
28:00 - Things that Tanner did to support her fertility
34:00 - The world is unfair
39:00 - How can you be more healthy so you can conceive easier?
46:00 - How did Tanner maintain a positive outlook during her pregnancy?
49:00 - Tanner’s prayer for the listeners of this podcast who are in the wait
You can find Tanner at:
https://www.instagram.com/_tannerhobbs
Today we are talking about diet and lifestyle changes you can do so you can avoid being sick in a natural way. Prepare your body so your body can fight off sickness easily.
blog post for all products mentioned here: https://freshfitnhealthy.com/natural-remedies-for-sickness/
In this episode of Real SOULutions:
01:50 - What happened when I tried to do it all natural the first time?
03:10 - Sunshine and moderate movement
05:00 - Processed foods and alcohol
05:40 - Supplements and essential oils
11:50 - Turmeric, ginger, omega 3, and supporting your gut health
Over on my Instagram stories, I asked what you wanted to hear about and one of the most common topics asked is about Premenstrual Dysphoric Disorder (PMDD). What is it and why is it important for you? Find out more in this podcast.
- Fix the Root Cause of your PMDD and hormonal issues in this FREE Class: https://tap.bio/@freshfitnhealthy
- Learn more about ditching toxins from your home here! https://freshfitnhealthy.com/essential-oils/
In this episode of Real SOULutions:
01:00 - What is premenstrual dysphoric disorder (PMDD)?
02:30 - Symptoms of PMDD
04:30 - Causes of PMDD
06:00 - Treatments for PMDD - hormonal birth control?
08:30 - PMDD treatments that are not birth control
Estrogen dominance podcast:
https://podcasts.apple.com/us/podcast/estrogen-dominance-root-causes/id1458399279?i=1000528845131
Rooted Solutions Instagram Account:
https://www.instagram.com/rootedsoulutions/
Do you suffer from period cramps? What do you do about it? In this episode, I talk about remedies for period cramps that do not involve taking a ton of painkillers.
Before starting this episode, make sure to check out:
- Fix the Root Cause of your period cramping in this FREE Class: https://tap.bio/@freshfitnhealthy
- Get quality essential oils and nontoxic products here! https://freshfitnhealthy.com/essential-oils/
In this episode of Real SOULutions:
01:00 - Do you really need to suffer from period cramps?
01:55 - Estrogen dominance and prostaglandins
05:00 - Magnesium
06:30 - Vitamin B6 and Omega 3
07:25 - Epsom salt baths and essential oils
09:40 - Turmeric and ginger
10:30 - Reduce stress and environmental toxins
11:15 - Moderate movement
Do you have heavy periods? Find out what’s causing it and how to fix it in this podcast.
Make sure to visit these links I share in this episode:
- Fix the Root Cause FREE Class: https://tap.bio/@freshfitnhealthy
- Hormone Healing Academy: https://www.sarahgracemeck.com/hormonehealing
In this episode of Real SOULutions:
01:30 - Types of heavy bleeding issues
03:00 - Causes of heavy periods
09:00 - Signs of estrogen dominance and culprits that lead to it
12:00 - Stress
14:00 - Steps to heal your body from estrogen dominance
Losing your period after taking birth control is very common but still not "normal" to not have. Find out more about it in this podcast.
For your entire roadmap off hormonal birth control and into balance, click here to sign up for my free class! https://tap.bio/@freshfitnhealthy
In this episode of Real SOULutions:
01:00 - Underlying issues that you have been masking
03:30 - How long have you been on birth control?
05:00 - Nutrition and lifestyle factors
07:20 - Hormone imbalances
11:00 - How do you get your regular period back?
I am PREGNANT!! I am very excited to talk through all the first 12 weeks of my pregnancy in this podcast after having to keep quiet for so long. I talk about making the switch from preventing to planning, to the nausea, to what I’m eating, and to how I am preparing now. Listen in to find them out now!
In this episode of Real SOULutions:
02:00 - How and why did we decide to be pregnant?
08:00 - Our first pregnancy test
12:00 - How did I tell Brandon I was pregnant?
17:00 - My pregnancy symptoms
24:00 - The foods I can and can’t eat now because of my pregnancy
33:00 - Things that help me with nausea
39:00 - My favourite products in my first trimester
44:00 - Preparing for a home birth
My 1-stop shop for nontoxic products: https://freshfitnhealthy.com/essential-oils/
Today we have Angi Fletcher who has gone through so many things like depression, divorce, and the death of a loved one. We talk through how she overcame them and what her holistic healing journey looked like.
In this episode of Real SOULutions:
02:00 - What is Angi’s story?
19:30 - Angi’s healing journey
26:30 - The starting steps in Angi’s holistic journey
35:00 - What does detoxing look like? What does Angi’s lifestyle look like now?
46:30 - Coffee enemas
You can find Angi Fletcher on:
https://angi5.com/
https://www.instagram.com/angigreene/
Today we are talking about ovulation and the top ten reasons why you may not be ovulating.
Watch my free class to help rebalance your hormones naturally here! https://tap.bio/@freshfitnhealthy
In this episode of Real SOULutions:
01:00 - What is ovulation?
05:00 - Why is ovulating important?
06:30 - Reasons why you may not be ovulating
Today we have my good friend Elizabeth to talk about all things pregnancy! So if you are currently pregnant or planning to get pregnant this podcast is for you.
In this episode of Real SOULutions:
02:10 - Elizabeth’s story
05:30 - Things you should know when preparing your body for pregnancy
10:40 - Things that you should know when you first find out that you are pregnant
14:50 - How do you find the best healthcare provider for you?
17:30 - The different paths you can take when you are giving birth
21:30 - Should you have your first baby in a hospital?
28:00 - The trimesters of pregnancy and Elizabeth’s tips per trimester
41:30 - The things you must have in your birth bag
45:00 - Elizabeth talks about her experience giving natural birth
56:30 - Getting a Duola
58:00 - How does giving birth in water work?
01:00:30 - How was Elizabeth’s last natural birth
01:08:00 - Giving birth is not a curse
You can find Elizabeth on
https://www.instagram.com/purelyparsons/
https://purelyparsons.com/
Extra Resources Elizabeth Recommends:
- https://thebirthhour.com/questions-to-ask-when-interviewing-midwives/
- https://www.earthley.com/product/breast-balm-herbal-salve/ref/Purelyparsons/
Has your libido decreased? Need help with increasing your libido? Then this podcast is for you!
Make sure to listen and take notes.
But first:
- Sign up for my FREE LIVE CLASS: Fix the Root Cause: how to heal (vs mask) your hormonal symptoms: https://bit.ly/3zgmsKg
- Learn more about Hormone Healing Academy: https://www.sarahgracemeck.com/hormonehealing
In this episode of Real SOULutions:
02:00 - Why your libido is not the same as it used to be
04:00 - Health benefits of orgasms
12:30 - Fall in love with your body
15:30 - How can you improve your sex life?
22:00 - Food that can help with libido
23:30 - How to improve your libido overall
Today we are going to talk about progesterone and the problems you can have with it.
In this episode of Real SOULutions:
01:00 - What is progesterone?
01:35 - What does progesterone do?
02:00 - Symptoms of low progesterone and its causes
04:40 - Hypothyroidism
05:10 - PCOS
06:40 - High prolactin
07:50 - Estrogen dominance
09:00 - What should you do to balance your progesterone?
10:20 - Healthy fats and blood sugar balance
11:10 - Liver and gut support
12:00 - Your diet
13:00 - Choosing your supplements wisely
Join us at the Hormone Healing Academy:
https://www.sarahgracemeck.com/hormonehealing
In this episode of Real SOULutions:
01:10 - Estrogen has a lot of functions in our body
03:35 - Low estrogen symptoms and its root causes
05:10 - High estrogen and estrogen dominance
07:00 - Estrogen dominance symptoms
15:30 - Root causes of estrogen dominance
Do you need help in finding the root cause and work on fixing estrogen dominance? Join us here: https://sarahgracemeck.com/hormonehealing
Today we have Dr. Jessica Peatross to talk about parasites, molds, hormone issues, the root cause of disease and illness
In this episode of Real SOULutions:
03:30 - What is Jessica’s story?
06:30 - Nutrition in medical training
10:30 - Signs and symptoms if you have issues
13:00 - How do people get issues with molds and parasites?
18:00 - Telling the truth and not shaming anyone
21:00 - What if you suspect that you are carrying molds or parasites? What should you test for?
26:00 - What is normal and what is not?
28:00 - What usually are the causes of hormone related issues?
30:00 - Endocrine disruptors and toxins that you should avoid, is it fear-mongering?
32:00 - Top products that can help support your overall health
34:00 - The C*V V
You can find Dr. Jessica Peatross on:
https://www.instagram.com/dr.jess.md/
https://drjessmd.com/
Today we are talking about all things birth control - how it works, how you can come off of it, and the areas to focus on when coming off birth control.
FREEBIES for hormone health: https://tap.bio/@freshfitnhealthy
In this episode of Real SOULutions:
01:30 - Hormonal birth control regulates your period and balances your hormones
03:00 - Hormonal birth control heals your PCOS and endometriosis and that it’s your only option
05:40 - You will get pregnant if you don’t use hormonal birth control
06:50 - How does hormonal birth control work and what is it actually doing?
10:15 - Post birth control syndrome
13:40 - Replete the nutrients that hormonal birth control had depleted
14:50 - Getting rid of toxins from our food and products that we use
15:15 - Decreasing stress and increasing sleep
16:15 - My class about coming off birth control
Check out the free class I mentioned in the podcast here:
https://tap.bio/@freshfitnhealthy
We are now back! I took a little hiatus because of all the craziness of renovating our new home and I am glad that I’m back with our new podcast episode.
We have Shawna from A Little Less Toxic on Instagram and we’ll talk about how to live a little less toxic one meal and one step at a time.
In this episode of Real SOULutions:
02:40 - What is Shawna’s story?
10:00 - The consequences in being so data driven in medicine
11:30 - How did Shawna start her elimination diet?
14:30 - Non-toxic products that Shawna uses often in her daily life
19:15 - How can we support the detoxification process of our body?
23:00 - What are the things you can do right now to make your body less toxic?
27:30 - Shawna’s daily routine
31:30 - Really BIG THINGS for Shawna’s lifestyle
33:30 - Best things to do to support your body and detox it
36:00 - Shawna’s favorite phrase which helps to keep her going
37:30 - Where can you find Shawna?
You can find Shawna on:
Instagram - @alittlelesstoxic
Her website - https://www.alittlelesstoxic.com/
Today, we are talking about period bloating and 9 foods that can be very helpful to prevent it.
In This Episode of Real SOULutions:
01:30 - Leafy greens
02:00 - Cooked vegetables
02:30 - Fermented foods
03:10 - Peppermint
03:55 - Ginger
04:35 - Pineapple
05:00 - Bananas
06:00 - Foods that are high in water
Are you craving for something sweet everyday? Can’t stop yourself from eating that donut or chocolate bar? Then this podcast is for you.
In this episode of Real SOULutions:
02:00 - Why are you craving for sugar?
05:10 - Are you really hungry?
06:20 - Balance your blood sugar at every single meal
07:55 - Eat enough food
08:35 - Hydrate
09:10 - Get enough sleep
12:15 - Use natural sugars
13:15 - Exercise
14:00 - Manage stress without food
14:55 - Take care of your gut
16:00 - Give it some time
18:30 - Consider adding “no added sugar” days
20:40 - Get used to the idea that you can allow “fun foods” any day
As a registered dietician, what are my favorite starting supplements? I will give you some recommendations on what kind of supplements should you start with.
Grab your free hormone meal plan! https://bit.ly/3gNyMtD
In This Episode of Real SOULutions:
00:40 – supplement #1
02:00 – supplement #2
03:20 – supplement #3
04:40 – supplement #4
05:50 – supplement #5
06:45 – supplement #6
08:30 – Hormone issues
Today, we are talking about gut health and bloating. This is a question that I'm asked about so often. Let’s talk through the causes of what can be messing with our gut and the reason there’s a connection between our gut and our hormone health.
Download my free hormone friendly meal plan right here: https://bit.ly/3gNyMtD
In This Episode of Real SOULutions:
02:00 – Stress
03:20 – Dinking too many drug medications
04:20 – Environmental toxins
07:34 – Importance of our gut and hormone health
08:53 – Go to the bathroom at least once a day
09:42 – Gut Dysbiosis
10:20 – Leaky gut
11:26 – Inflammation in the gut
13:23 – 5 quick tips to heal bloating
16:11 – Foods to heal our gut
A lot of you probably don’t know my full story. So today we are going to talk about my story; from my past experiences, failures, eating disorder, finding my purpose in life, hormone imbalances, and so much more. I hope my story will be helpful for you!
In This Episode of Real SOULutions:
03:38 – My childhood story
04:17 – My family background
06:30 – Having control in life
07:11 – My eating disorder story
12:07 – Find someone you trust
14:07 – My best childhood friend
15:29 – Life of a party girl
16:12 – Meeting Emily
19:17 – My life’s turning point
20:16 – Beginning of my relationship with Christ
21:35 – Senior year life
25:18 – College life
29:03 – Joining Instagram and pursuing my passion
31:06 – My internship journey
38:26 – Direction to entrepreneurship and becoming a professional dietitian
40:53 – Don’t listen to the voices around you
41:29 – Deciding whether to accept job offers or to go my own way
Today we have Lexie Thiery. She has such a powerful story. From overcoming an eating disorder to having her baby diagnosed with spina bifida, to all the other trenches she had gone through in her life, find out her story in this podcast!
In this episode of Real SOULutions:
03:00 - What is Lexie’s story?
05:50 - How did Lexie’s story start? What were the trenches she had been through?
12:00 - What is orthorexia?
22:00 - Lexie’s pregnancy and about how they discovered the spina bifida
37:00 - What happened after the birth of Lexie’s baby
43:00 - What did Lexie do to help her during her trying times?
49:00 - How did Lexie start living a healthy lifestyle and switching to non-toxic items?
56:00 - If you are going through a hard time now, here’s Lexie’s message for you
You can find Lexie on:
https://www.instagram.com/lexiethiery/
https://www.youtube.com/channel/UCIi52PO4nez88ufm8Z1ryYw
A lot of people have asked me, “I need help, what do I do with my imbalanced hormones?” Well, to answer that, there are a lot of things you need to know to balance your hormones naturally. And that is what we are going to talk about today.
In This Episode of Real SOULutions:
02:15 – Track your cycle and your symptoms
04:20 – Hone in your diet
06:20 – Hydration
07:00 – Sleep and stress management
10:35 – Ditching and switching
14:20 – Things to learn about oils
18:10 – Multi or prenatal vitamins
19:20 – Have a healthy balanced gut
Join Hormone Healing Academy: https://www.sarahgracemeck.com/hormonehealing
Free Class Replay: Feel NORMAL again: The Exact Method to Balancing your Hormones Naturally: https://event.webinarjam.com/go/replay/13/zn7ymsyh6zhqkrbv
Nontoxic Products and Oils: https://freshfitnhealthy.com/buy-oils/
Today we are going to be talking about group coaching versus one on one coaching and what is the best for you. And we also have an exciting announcement!
In this episode of Real SOULutions:
01:10 - The exciting announcement!
03:05 - One on one coaching pros and cons
05:00 - Group coaching pros and cons
09:20 - Why I started the VIP Academy for the Hormone Healing Academy
Join us at the Hormone Healing Academy: https://www.sarahgracemeck.com/hormonehealing
Today, we are talking about one of the most requested topics that I get on Instagram, which is PCOS or Polycystic Ovarian Syndrome. Let’s talk about the different types, symptoms, and solutions for PCOS.
Join Hormone Healing Academy: https://www.sarahgracemeck.com/hormonehealing
In This Episode of Real SOULutions:
01:40 – What are the symptoms of PCOS?
03:30 – The different types of PCOS
08:50 – Four things to work on to fight PCOS
14:20 – Don’t do these things!
17:30 – Root issues of PCOS
18:20 – Diet and exercise for PCOS
We’ve all probably experienced fatigue, tiredness, and exhaustion. Every once in a while, it's kind of normal to have those off days. But if we're having those multiple days, then that can be a sign that something's off. And today, we're going to talk through some of the culprits of fatigue and how to fight it back.
Join Hormone Healing Academy: https://www.sarahgracemeck.com/hormonehealing
In This Episode of Real SOULutions:
03:02 – Lack of sleep and poor diet
04:41 – Nutrition deficiency
05:19 – Imbalanced gut
06:27 – Adrenal dysfunction
07:02 – Toxins
11:34 – Infections
12:28 – Step 1: Balance your blood sugar levels out
14:06 – Step 2: Remove any triggers in your diet or lifestyle that are causing inflammation
15:05 – Step 3: Support your gut
16:30 – What are the first things to ditch and switch?
17:38 – Moderate movement daily
18:48 – Get quality sleep
20:00 – Water is important
20:37 – Supplements
Today, let’s talk about regulating your period and menstrual cycle. In the past, being someone who's worked with a lot of athletes and as a dietitian, this is one of the main issues we commonly encounter. I've helped a lot of women get their periods back, and I even helped myself get my period back way back in the day. Let's just get into how we can do this and what steps we should take to regulate our periods.
Learn More About Hormone Healing Academy
In This Episode of Real SOULutions:
02:59 – Maintain a healthy weight
04:23 – Reduce stressors
09:18 – Get enough sleep
10:26 – Moderate daily exercise
13:02 – Hormone supporting oils
14:37 – What diet you should be taking
19:45 – Cycle syncing
What can I do for my hormonal acne? This is a common message I get in my DMs on Instagram. So, let's talk about the causes of it and what we can do to help it.
Free Hormone Meal Plan: https://bit.ly/3gNyMtD
In This Episode of Real SOULutions:
02:16 – Sarah’s acne experience
03:00 – Post birth control experience
04:26 – What happens if you had acne before birth control?
05:47 – Why does your skin gets bad after coming off birth control?
06:45 – Causes of hormonal acne
11:20 – Some acne treatments overnight
13:51 – Heal your gut
18:11 – Focus on whole foods
20:08 – Go along with a diet
23:19 – Decrease inflammation
26:28 – Specific nutrients
28:14 – Decrease stressors
30:33 – Remove chemicals in your diet and clean your skincare products
35:23 – Don't do this ONE THING
Balance your hormones once and for all! https://www.sarahgracemeck.com/hormonehealing
Today, we're talking all about the fertility awareness method and how you can prevent getting pregnant more naturally. It’s the most frequently asked question I get on DMs on Instagram all the time and I totally understand that because I've been there too. Let’s get into it!
Notes: https://freshfitnhealthy.com/fertility-awareness-method/
Free Hormone Meal Plan: https://bit.ly/3gNyMtD
In This Episode of Real SOULutions:
02:00 – What other methods can you use other than birth control?
04:04 – Don’t try to get pregnant right after stopping birth control
05:26 – Ways to track your menstrual cycle
07:00 – What is the whole point of fertility awareness method?
08:22 – Different kinds of non-hormonal controls
09:33 – The withdrawal method
10:34 – Three categories of things to track for fertility awareness method
12:05 – Temperature tracking method
15:02 – Using LH strips
16:43 – Vaginal discharge tracking method
18:21 – Two types of discharge
21:00 – Sarah’s tracking method
23:36 – Natural cycles
25:27 – No birth control or non-hormonal method is 100% effective
28:31 – Make the best decision when it comes to your comfortability
We are back with the part four of this four-part cycle syncing series. We've already covered parts one, two and three of the cycle, and today we're on the fourth phase of the cycle. So, let’s dive into it!
FREE hormone meal plan: https://bit.ly/3gNyMtD
FREE hormone balancing training: http://tap.bio/@freshfitnhealthy
In This Episode of Real SOULutions:
01:53 – Why do we care about cycle syncing?
03:03 – The Luteal Phase
03:24 – What does the luteal phase do to our mood, energy, and our overall lifestyle?
05:21 – Movement wise during Luteal Phase
06:09 – Sex drive
07:02 – Foods to eat
08:22 – Skincare
We are back with part 3 of our four-part cycle syncing series! We have already covered the menstrual phase and the follicular phase. Today, we’re going to go through the third phase which is the Ovulatory Phase.
- Miss part ONE of this 4-part series? Listen here.
- Miss part TWO of this 4-part series? Listen here.
In This Episode of RealSOULutions:
02:51 – The Ovulatory Phase
04:27 – Women’s hormones at its highest
06:07 – Our libido at this cycle
07:09 – What are the good movements during this phase?
08:52 – What kind of foods do we want during this phase of our cycle?
08:57 – What should we be looking out for skin care?
10:27 – Be empowered and educated on your cycle
Balance Your Hormones Naturally to Feel Alive, Happy & Confident in Your Body Again! Go to : https://sarahgracemeck.com/hormonehealing
Last week, we started talking about the phase one of our cycle syncing series. Today, we are getting into the phase two of our cycle. This phase is called the follicular phase. So, let’s jump into it!
Join us inside of Hormone Healing Academy! https://www.sarahgracemeck.com/hormonehealing
In This Episode of RealSOULutions:
02:30 – What happens during the second phase?
03:24 – What is the difference during menstrual and follicular phase?
04:25 – What kinds of movements and foods are good during this phase?
06:27 – What could snacks look like during this phase?
07:19 – Things that we should consider for skin care
08:30 – Where’s our libido during this phase?
09:27 – The reason why we tend to like this phase
12:27 – Hormone healing academy
Balance Your Hormones Naturally to Feel Alive, Happy & Confident in Your Body Again!
Go to : https://sarahgracemeck.com/hormonehealing
Today, we are going to go through our cycle as a woman, and the four phases of the cycle!
We are going to learn how we can be empowered on the four phases of our cycle, how to take control and practice “cycle syncing.”
This is a four-part episode, and today, we are going to do part one which is the menstrual phase.
Gra your free hormone supporting meal plan here: https://bit.ly/3gNyMtD
Learn about Hormone Healing Academy here: https://www.facebook.com/groups/hormonehealingacademy
In this episode of RealSOULutions:
03:41 – What is Cycle Syncing?
05:00 – Track your cycle
05:46 – Phases are dependent on the fluctuations
07:24 – The four different phases
07:41 – What is the Menstrual Phase?
08:45 – Don’t feel guilty to look inward
10:08 – Different kinds of libido
11:48 – Movement in a menstrual cycle
13:53 – You can also do seed cycling
14:42 – Don’t beat yourself up if you want more self-time
16:10 – Some snacks that you can eat
17:38 – Get a good night’s rest
18:16 – Skin care must do’s
19:13 – You may also use essential oils
Want to rebalance your hormones naturally? Visit - https://www.sarahgracemeck.com/hormonehealing
Welcome back to another episode of Real SOULutions! Today, we are breaking down seed cycling. Have you heard of it? Have you tried to do it before? Let's just get into all the details of this!
Don't forget to get my free hormone balancing meal plan right here! http://bit.ly/3gNyMtD
In this episode of Real SOULutions:
02:26 – Who is seed cycling for?
02:52 – What are the benefits of seed cycling?
03:34 – What is seed cycling?
04:52 – Why do we do this?
06:25 – What does this mean?
07:27 – Seed cycling can really help with balancing estrogen levels
08:54 – What if you have irregular periods?
09:43 – What to do if you have no period?
10:46 – Can you do it while in PCOS and can it help?
12:01 – The seed science
14:06 – Don’t have a military mindset
14:38 – Things to remember when using raw seeds
Today, we are going to talk about a very controversial topic on Restrictions.
If you feel like being healthy and wanting to honor your body with health and fitness, but also don’t want to be mentally unhealthy with all these crazy rules; Should I restrict? Should I set boundaries? Should I follow this whole food freedom, anti-dieting, anti-weight world? Or should I just throw it all out the door?
This is a very important topic, especially that we’re entering the season of holidays.
In this episode of RealSOULutions:
01:58 – Should you restrict eating during holidays?
03:30 – Coming into the messy middle ground.
05:11 – The meaning of freedom
05:52 – The thing about anti-diet
07:27 – The bad and good restrictions
08:01 – Restrictions tend to have this bad connotation
09:30 – We restrict every single day
11:30 – How do you differentiate a good restriction versus an unhealthy restriction?
14:37 – Setting boundaries
16:40 – Two kinds of extremes
19:14 – Restrict out of self-love
20:58 – Intuitive eating
21:54 – Nutrition Privilege
24:24 – It is good for us to have health goals
24:39 – It’s okay to have restrictions
25:05 – What are some healthy restrictions or boundaries out of love that we can set for ourselves?
27:21 – Setting restrictions on how much food you allow yourself to have is a good thing
Today we talk about birth control and getting off of it. I’ll share some of the steps to take for it; what to expect; the kinds of timeline; and all the different things about it.
See my hormone balancing meal plan right here! -->
https://freshfitnhealthy.clickfunnels.com/freemealplan
In this episode of Real SOULutions:
02:04 – Being informed on Birth Control
10:06 – Founding Hormone Healing Program
11:42 – Hormonal birth control cannot fix any issue
12:32 – It doesn't balance your hormones
14:00 – You can only get pregnant about six days of the month
17:31 – Getting pregnant after choosing to do non hormonal methods
19:37 – No matter how long you’ve been on birth control, what you do today for your hormones will take three months or more to be seen.
22:00 – Birth control creates deficiencies
28:43 – Create a plan of action for your diet supplements and lifestyle
30:50 – Nutrient intake and Repletion
32:48 – Gut and Liver support
34:47 – Keeping inflammation and stress down and getting adequate sleep
36:15 – The time to take the Dutch test
Get your free 5 day hormone balancing meal plan - click on the link in my instagram bio - @sarahgracemeck.
Are you ready for the holidays? Today we are going to talk about the 5 things we need to get rid of in this holiday season for health and happy hormones.
In this episode of Real SOULutions:
01:40 - Let go of the shame
05:25 - Let go of guilt
11:20 - Give up on judgement
15:00 - Give up on unhealthy restrictions
23:50 - Get rid of perfectionism or the all or nothing mindset
Today, I wanted to talk about hormonal and non-hormonal birth control because I have been getting tons of questions about them.
In this episode, we will breakdown all the things about hormonal and non-hormonal birth control.
In this episode of RealSOULutions:
02:14 – Some of the side effects of hormonal birth control
02:53 – The birth control pill doesn’t fix anything
03:35 – The birth control pill doesn’t regulate your cycle
04:19 – How effective is hor monal birth control?
04:53 – The PROs of birth control
05:47 – The CONs of birth control
07:33 – The other types of hormonal birth control and their side effects
10:24 – What are the efficacy rates of these birth controls?
12:22 – Some non-hormonal birth control options
19:42 – Permanent birth control
22:50 – Have an open-mind to decide what’s best for you
This week, I hosted a free live class on hormone healing and how to balance your hormones more naturally. Watch the full replay here: https://event.webinarjam.com/register/9/k3g6nt1
I wanted to give a spark notes version of how to balance your hormones naturally for those who didn’t get to watch the class for an hour online. I just wanted to share a little bit because if you’re new here, or if you’re not, you may be wondering, why I talk so much about hormone balance.
Find out in this podcast.
HORMONE HEALING ACADEMY IS OPEN! --> https://www.sarahgracemeck.com/hormonehealing
In this episode of RealSOULutions:
04:41 – No matter what season of life you’re in, our hormones are affecting our bodies daily.
07:25 – Some of the ways you can start to balance hormones
10:28 – We all have different imbalances in our hormones
13:31 – Using birth control
16:09 – Why do we usually get off birth control?
17:29 – Hormones exist in a delicate balance
18:36 – Three steps to take when balancing hormones
24:36 – Detoxifying is a bad word
28:30 – Our liver and gut
30:10 – The triad we need to work on
My newest 8-week hormone program is now open for enrollment. Balance your hormones through diet, lifestyle and some targeted supplements. Check it out here – sarahgracemeck.com/hormonehealing
FREE CLASS! --> https://bit.ly/hormonehealthclass
Today, I just want to share some fun facts about our hormones and cycle that you may not know. Let’s get into some fun facts when it comes to hormone balance.
In this episode of Real Solutions:
04:02 – PMS is not normal, even though it is common.
05:14 – Your cycle is considered the fifth vital sign.
07:42 – It’s normal to have a different sex drive
10:19 – You can’t get pregnant every day of the month.
13:19 –Skincare products affect your hormones.
15:55 – Calories matter for weight loss and fat loss but hormone balance matters even more.
17:04 – Birth control doesn’t actually fix any issues
Attend our webinar live on: sarahgracemeck.com/hormonewebinar
Grab a seat in my upcoming LIVE class! https://event.webinarjam.com/register/5/o8ly3sn
Today, I’m going to talk about all the different factors that can affect Hormones. Whether it’s because of birth control or something else, many different things affect our hormone levels.
They all lead us to not feeling our best; from skin issues, to sleep issues, to low sex drive, to fatigue, to brain fog, to period problems, and so much more.
In this episode of Real SOULutions:
04:37 – Chronic stress
08:48 – Too little sleep
10:24 – Poor nutrition habits
14:12 – Unhealthy digestion
16:04 – Body toxicity and environmental toxins
20:10 – Yo-yo dieting and calorie restriction
Free live class: https://event.webinarjam.com/register/5/o8ly3sn
This week’s special guest is Holley Samuel, we will hear about her journey and explore all the different things when it comes to starting your own dietitian business.
In this episode of Real Solutions:
02:51 – What is Holley’s story?
06:11 – What made Holley want to start her own business?
11:47 – What were Holley’s biggest hesitancies?
16:15 – What helped Holley decide to move forward?
20:46 – The setbacks of building her business area
25:11 – What is Holley focused on right now?
29:14 – What does Holley think is leading her to get most of her clients?
33:07 – What does Holley love most about having her own business now?
37:05 – Holley’s advice for someone who is dreaming of starting their own business
40:33 – What led Holley to success?
46:00 – Run the mile you’re in
Holley Samuel’s website: www.fitcookienutrition.com
Holley Samuel’s Instagram: @fitcookienutrition
Today we are talking about gut health, our mood and stress, how they affect our hormones, and how they are all interconnected.
Find out more in this podcast.
In this episode of Real Solutions:
02:05 – The Gut-Brain Axis
05:30 – Unhealthy digestion is a potential source of both inflammation and hormone disruption
09:20 – How does our gut affect estrogen levels?
12:15 – What are the benefits of a healthy, balanced gut? How to support a health gut?
18:00 – Using essential oils to support your gut
Did you know that not enough stress is not a good thing?
Today, we are talking about good stress versus bad stress.
We also talk about how too much stress can lead to fatigue and burnout, and how to fix both ends of the spectrum and extremes if you find yourself in either one.
In this episode of Real SOULutions:
01:05 – Chronic stress
04:18 – Not all stress is bad
06:08 – Think of it like a bell curve
07:07 – What is good stress and bad stress?
08:47 – Not enough stress
09:19 – Surround yourself with people that inspire you
11:50 – Create one to two new habits
12:49 – Tracking the progress
14:11 – It’s not about getting rid of the stress…
17:17 – Practice gratitude and self-compassion
17:44 – Get outside
20:02 – Using essential oils
Today, we’re going to talk about calorie counting.
What are calories? When is it good to be counting them? When is it not so good to be counting them? Why be so obsessive over it? And how to get away from it if your mindset and mental health is suffering from it?
In this episode of Real SOULutions:
02:00 – Counting calories is not necessarily a bad thing BUT it’s not something that we should become obsessive over.
04:02 – Calories are just a unit of energy
04:54 – The thing that I don’t like about using apps without a professional guidance
05:35 – Your body needs more than 1200 calories to function
06:38 – How calorie counting could be wrong
09:53 – Macronutrient of the foods
10:49 – Cooking changes the calorie content of food
12:05 – When you eyeball, you tend to be off
13:12 – Calorie burn is only an ESTIMATE
14:40 – Individuals burn calories very differently
17:05 – The 3500 kcal myth
21:26 – When can you know calorie counting be good?
23:31 – The calorie count says nothing about that food, except for its macronutrient content
25:16 – Things to do if you are being too obsessive over calorie counting
Someone told me they’d love to hear about my student-athlete experience in college. So, today’s podcast is going to be about my decision of walking away from being a D-1 athlete and why did that have to happen.
In this episode of Real SOULutions:
01:47 – A little backtrack as a D-1 athlete.
04:04 – When things started to unravel and I found myself not happy at all.
06:55 – Be strong enough to walk away from something that no longer grows you, serves you, or makes you happy
08:52 – Having a Type A personality
09:56 – On walking away from everything
12:05 – Having eating disorder tendencies
13:10 – How do you know when it was right to walk away?
14:48 – The most peaceful experience I have ever felt
16:26 – Be strong enough to walk away
17:52 – Pushing through hard times
18:24 – Fighting the tendencies
19:57 – Working with a sports dietitian
21:10 – Am I giving up the platform that God gave me?
23:46 – Follow His voice
25:15 – Ask yourself: are you experiencing meaning, joy, and growth in your life?
Thinking of following the next diet to lose weight? Or do you need to buy those detox products? Listen to this podcast first.
In this episode of Real SOULutions:
02:30 - Are you doing these basics consistently?
03:30 - What should you have on your plate?
04:40 - Do you have routines and rhythms set in place?
05:00 - How much water should you drink in a day?
05:20 - Are your foods and products free from toxic ingredients?
06:10 - The question you need to ask yourself every single day
Still thinking about stopping birth control?
I am now about four months out from stopping the birth control pills or the hormonal birth control. Today I will share updates on where I’m at with everything.
All Notes: https://freshfitnhealthy.com/birthcontrol3/
Free Balance Hormones Naturally Guide: https://www.sarahgracemeck.com/birthcontrol
In this episode of Real SOULutions:
03:38 – Effects on my skin and having acne
07:30 – Hormonal acne and what you can do about it
08:18 – Are there certain foods that you upset your skin?
09:11 – Taking quality Probiotics every night
09:59 – Watch out for chemicals and all the products you’re using
12:03 – Taking Zinc and Omega 3 helps your skin
13:12 – Managing your stress
15:15 – Hormone or Dutch testing
20:55 – Taking protein
21:57 – Did I follow Dr. Jolene Brighten’s 30-day meal plan?
24:56 – My Dutch test results
31:39 – When are you supposed to feel different after being off birth control?
33:00 – Keep the faith, stay hopeful and be consistent
34:36 – You need to rebalance your body for at least six months
Nontoxic Living IG: www.instagram.com/rootedsoulutions
Part 1: https://podcasts.apple.com/us/podcast/birth-control-im-getting-off-and-heres-why/id1458399279?i=1000471541721
Part 2: https://podcasts.apple.com/us/podcast/birth-control-our-mood-my-updates-part-2/id1458399279?i=1000475298384
Did you ever have a problem with eating too much broccoli? No right?
But when it comes to foods like cookies, chips, ice cream, junk foods, it’s really hard to stop, isn’t it?
Today we will talk about why it is hard to moderate certain foods.
In this episode of Real SOULutions:
04:08 – Why do we buy junk foods?
07:50 – How do Processed Foods make it to the mass market?
11:03 – Look for the Trigger that makes you want to grab junk foods
12:46 – Notice your chewing
14:13 – Evaluate your pantry
14:56 – Find better habit
16:05 – Slowing down your eating
16:38 – Sit down when eating
18:13 – Quality over quantity
19:08 – Have grace and compassion for yourself
How do you find that middle ground of eating healthy? What is it like to have nutrition privilege?
We are here today with Savina Rego, an Accredited Practising Dietitian from Perth Western Australia, known online as The Savvy Dietitian, to answer these questions.
Full Notes: https://freshfitnhealthy.com/nutritionprivilege/
In this Podcast:
02:27 – Who is Savina Rego?
06:31 – How does Savina respond to negativity when promoting food and nutrition?
10:04 – What is Nutrition Privilege?
16:40 – The Control Comparison
18:12 – Foods fit on the Spectrum
22:15 – The Food Processing method
30:15 – Some first starting tips on how to balance your foods
34:55 – How does Savina educate people about nutrition and how does she help them see it in a different light?
41:34 – What does Savina recommend for breakfast?
48:14 – Some practical takeaways from Savina
52:02 – You are what you know
53:26 – Where can you find Savina?
Facebook: https://www.facebook.com/thesavvydietitian/
Instagram: https://www.instagram.com/thesavvydietitian/
We do things out of habit. Eating usually is on autopilot.
Have you ever felt bored and then find yourself suddenly reaching out for a bag of chips? Or do you find yourself eating ice cream when you are stressed?
Today we will talk about how "the pause" can help you stop mindless and over-eating. Full notes here: https://freshfitnhealthy.com/mindlesseating/
In this episode of Real SOULutions:
01:30 - The power in the pause and the three simple questions you need to ask yourself when you are eating
03:30 - Are you bad for eating sweets?
06:30 - Other ways you can use "the pause"
10:50 - Do you eat mindlessly? Here are tips for mindful eating
16:00 - Thinking of the flavors you are eating and not rushing the process
Today's topic is a little heated - the great nutrition divide.
Where do you stand? Find out where I stand on this in the podcast.
https://freshfitnhealthy.com/dietculture/
In this episode of Real SOULutions:
03:00 - My goal with the clients I help
05:10 - Not everyone is me, and not everyone has the same past as me
08:15 - Is restriction bad?
12:00 - Where do I stand in the food divide?
15:30 - Doing things out of nourishing my body
Do you love how your body looks like? How is your relationship with food?
Today we are with Sarah Liz King and we'll be talking about healing your relationship with food, exercise and your body image.
In this episode of Real SOULutions:
03:10 - Who is Sarah and what's her story?
05:30 - How did Sarah's path to recovery look like?
09:50 - How do you start fixing your relationship with food?
12:10 - How do you stop your negative relationship with food?
16:30 - When is intuitive eating a good thing and when is it not appropriate?
20:50 - Is there a way to honor your body with nutrition and also have food freedom at the same time?
24:25 - Do you feel guilty when you don't exercise or don't get enough exercise?
28:00 - Do you have food biases? Is white rice or white bread bad for you?
31:30 - What if you don't like how your body looks like?
39:00 - Body neutrality
40:50 - Practical steps to loving your body and having a healthy relationship with food
44:30 - Only you are the expert of your own body
Where can you find Sarah?
Instagram - @sarahlizking
Website - https://sarahlizking.com
Podcast Holistic Health Radio - https://podcasts.apple.com/au/podcast/holistic-health-radio/id1455903870?mt=2
Health Coaching - https://sarahlizking.com/the-sk-action-plan/
We have Brandon back on because we made the one year mark in our wedding! We'll talk about the biggest thing that we realized in this one year of marriage and how we are still working on it now.
In this episode of Real SOULutions:
02:00 - How knowing your enneagram type can help in your relationship
03:15 - A summary of enneagram numbers and their meanings
10:00 - What is a "wing number" in the enneagram?
12:00 - Using enneagrams to understand yourself and your loved ones
14:50 - How do you work through differences as a couple?
17:00 - How do we as a couple meet in the middle?
21:00 - You can also apply this to all of your relationships
Part TWO of my post birth control journey. Are you struggling while on birth control? You are not alone. This is not in your head and it's not all about trial and error. You can trust your gut and it's possible to feel like yourself again.
See part ONE here: https://freshfitnhealthy.com/birthcontrol/
In this episode of Real SOULutions:
02:30 - My first month off of birth control
04:15 - Women are more likely to be diagnosed with depression after being given the pill
07:10 - How is my skin after going off of birth control?
08:00 - Effect on my appetite
09:50 - Effect on my sleep
10:30 - Beyond the pill and how strict I am with my diet
12:00 - The supplements I am taking right now
14:20 - Listen to YOU and YOUR BODY
16:15 - The 6 steps to supporting your hormones more naturally
19:30 - What you should do about birth control today
- PART 1 on Birth Control: → freshfitnhealthy.com/birthcontrol
- FREE GUIDE to balancing your hormones www.sarahgracemeck.com/hormones
- FREE CLASS on supporting your hormones naturally → www.sarahgracemeck.com/birthcontrol
Do you ever start feeling you have to pick? Mental health or physical transformation?We've got good news, losing fat while also maintaining a healthy relationship with food IS possible, and today, I'm talking about exactly how with Fitness Dietitian Leanne Ward.
See all notes: https://freshfitnhealthy.com/losefat-leanneward/
In this episode of Real SOULutions:
00:35 – Who is Leanne and what does she do?
08:00 – When and how did she manage her transition to get away from mentally unhealthy stuff about food?
12:00 – How did Leanne find the balance of being able to support her gut but still be able to eat other foods?
16:30 – No amount of food will satisfy you if you were never hungry to begin with
22:10 – Is it possible to get physical results without strict dieting?
28:10 – What are Leanne’s usual advice for her clients who don’t get their expected physical results?
42:50 – The difference between what your body wants versus what your body needs
50:51 – Being healthy Mentally and Emotionally before getting healthy Physically.
52:00 – Tangible steps you can implement today to start eating healthy without depriving yourself of other foods
58:30 – No amount of food can ever satisfy you if you’re never truly hungry to begin with
59:39 – Where can you find Leanne?
www.instagram.com/the_fitness_dietitian
www.facebook.com/thefitnessdietitian
www.leanneward.com.au
Today I am walking through my entire registered dietitian journey. I have been getting tons of messages on Instagram asking a lot about my journey. If you want to know about it, listen to the podcast.
See all notes and things I talk about here: https://freshfitnhealthy.com/dietitian-journey/
In this episode of Real SOULutions:
01:20 - A few things held me back when I first went to college
03:50 - Interning with student athletes
05:30 - I got called into the office about HIPAA and getting fired as a volunteer
10:00 - The schools I applied to
12:00 - Logging in on an April day and getting matched
13:00 - How do you have strong credentials for applying to university?
14:30 - My MSDI Internship experience
16:00 - During my internship
18:00 - Setting up my own rotations
21:00 - Being hired as an assistant after my internship
24:00 - Realizing that I did not want to be a sports dietitian
26:30 - Me speaking at a conference
28:00 - Deciding whether I want to get a regular job or be an entrepreneur
29:30 - Taking the Registered Dietitian board exam
32:00 - What services do I offer as an entrepreneur dietitian?
I got so many replies when I asked on my Instagram story, “What do you guys want Brandon and I to talk about?,” and a lot of them had to do with our engagement season. And since we’re not pros in marriage yet, talking about engagement is something that I thought would be a good thing to talk through in order to just share parts of our story!
See all info here: https://freshfitnhealthy.com/engagement/
In this episode of Real SOULutions:
01:23 – When and How did we know?
02:23 – Our very first date
04:32 – Meeting each other’s families and friends
12:46 – Dating vs. Engagement
15:59 – Starting birth control
18:27 – Roller coaster emotions
21:53 – Engagement is a great period to plan and prepare for Marriage
22:44 – Premarital Counseling
27:34 – It’s important to listen to what your significant other says and what really matters to them
31:59 – Thoughts on our ‘Destination Wedding’
37:13 – Brandon’s biggest lessons during our engagement
40:33 – My takeaways during our engagement
Today I am breaking down macronutrients. We'll talk about its importance, difference between calories and macronutrients and how to make sure you get enough of them.
All notes: https://freshfitnhealthy.com/macronutrients/
In this episode of Real SOULutions:
02:30 - Why are macronutrients important?
05:30 - Keeping a food journal
10:00 - Proteins, Fats, And Carbs
12:00 - How to measure protein
12:40 - Fats, what do they do for you?
15:00 - Carbohydrates, our main energy source
21:00 - It's just not calories or macronutrients that matter
21:20 - How many macros should you be eating?
23:00 - Average macronutrient intake you can start with
Today we are talking about why I finally made the decision to get off birth control. It's been a year in waiting and we will talk about why I made this decision and how I am preparing for it.
Full notes here: https://freshfitnhealthy.com/birthcontrol/
In this episode of Real SOULutions:
03:00 - My birth control side effects
07:00 - Trying out essential oils
10:30 - Does birth control really fix other problems?
16:00 - What happens if you get off the pill?
17:00 - Supplements you can take as you get off the pill
19:00 - Why do you have to support your gut?
19:50 - How do you rid your body of excess hormones after getting off the pill?
20:30 - Fixing your gut
23:00 - Alternatives to the pill
Jennifer Anderson is a mom, wife, and registered dietitian.
She has two little guys who are 3 and 5 and is happily married. They live in Maryland and in her words, "does mostly stereotypical "boy stuff" (think extreme dirt and rocks) in their free time."
When she was a new mom, she learned that feeding kids is sometimes tricky. Her first kid fell off the growth chart and she learned how much effort can go into feeding a child.
At the same time, she's learned to remind herself that she's a great mom, regardless of whether her kids eat their veggies (or whatever food) today. If she focuses on small improvements and little changes, big things can happen in the food department.
That’s when Kids.Eat.In.Color was born, and now Jennifer empowers mommas all around the world to help their kids eat more color, in a fun, freeing, non-pressured way!
In this episode of Real SOULutions:
02:40 - What is Jennifer's story?
03:45 - How did Kids Eating Color start?
06:30 - How did Jennifer's educational images on Instagram make an impact?
10:00 - What are the first steps you can take to get your kids to eat fruits and vegetables?
11:30 - Pressure and presence
16:00 - Are you afraid that your kid will not eat anything healthy if you don't force them to?
19:30 - How do you avoid negative food talk?
27:00 - How do you equip your kids with helpful nutritional information?
35:50 - What are Jennifer's go-to meals?
41:00 - Does it feel like war time with your kid every meal time? What is "The Better Bites Program?"
You can find Jennifer at:
- Picky Eater Guide: https://jenniferanderson.kartra.com/page/jdQ31
- Website: https://kidseatincolor.com/
- IG: https://www.instagram.com/kids.eat.in.color/
Do you have a good relationship with food? Or do you need to rehab yourself with food?
Find out in today's episode.
In this episode of Real SOULutions:
01:55 - What is plate envy?
02:20 - Do you live for your cheat days?
03:10 - Are you eating to cope with emotions?
04:50 - Do you punish yourself if you don't eat healthy?
06:00 - Do you take limits to the extreme?
07:50 - Are you number obsessed?
10:00 - Is food disrupting your life?
11:00 - Are you always hungry?
12:00 - Clear your environment from the negative relationships from food
13:10 - Ditch those dieting rules and start with the basics
14:50 - Start practicing mindfulness
16:00 - Find a professional to help you
My Diet Like A Dietitian All Inclusive Nutrition Guide walks you through how to create that LASTING lifestyle that helps you discover true health physically, mentally, and emotionally — and become the expert of your own body! https://www.sarahgracemeck.com/nutritionguide
Are you out of control around food?
I know that a lot of us are stuck at home and many DMs I get on Instagram are about people overeating because they are at home all day.
We'll talk about how you can avoid over eating for good in this podcast.
In this episode of Real SOULutions:
02:15 - The question you should ask yourself everytime you go to eat
04:30 - Make a list of things that relax you
06:30 - Have regular meals and snacks
07:30 - Don't be around the kitchen unless you are ready to eat
09:00 - The most important thing you should remember so you won't over eat
12:00 - The basics so you can avoid over eating
13:30 - Moving your body throughout the day
Do you need more carbs? Find out in this podcast. https://freshfitnhealthy.com/lowcarbdiets/
In this episode of Real SOULutions:
01:50 - Do you experience fatigue and brain fog?
02:50 - Crummy workouts
04:00 - Are you brushing your teeth but still have bad breath?
05:30 - Hormonal imbalances
07:50 - What is a smart carb?
10:00 - Why the Keto diet is a triple whammy
11:30 - What happens if you decrease your carbohydrate intake drastically?
12:50 - Increased cortisol and decreased testosterone
14:20 - Muscle breakdown
17:50 - Don't eliminate, be smarter
Take the FREE eating right for YOU quiz! https://freshfitnhealthy.com/thebestdiet/
How can you boost your metabolism in a healthy and safe way?
Today we will be talking all about dieting supplements and metabolism boosters, and how you can find out what's best for you.
https://freshfitnhealthy.com/boostmetabolism/
In this episode of Real SOULutions:
02:30 - What are diet supplements?
05:45 - What does "metabolism" mean?
08:00 - The dangers of metabolism boosters and weight loss supplements
09:30 - Ephedra, Hydroxycut and Meridia
10:50 - What can you do to boost your metabolism the right way?
14:30 - How do you eat right for your body type?
FREE QUIZ - find out if you’re eating right for YOU https://freshfitnhealthy.com/thebestdiet/
Today's episode is all about eating disorders because it is Eating Disorders Week. This is dear to my heart because I had an eating disorder in the past. It took me years to get to a healthy place not just physically but also mentally and emotionally.
We will talk about the 9 things you could be doing if you or somebody you know is struggling with an eating disorder.
https://freshfitnhealthy.com/eatingdisorderrecovery/
In this episode of Real SOULutions:
03:45 - Recognize that you have a problem
05:45 - Admit that you have a problem to someone else
06:20 - Find a specialist
07:00 - Address your current health problems
08:00 - Spend quiet time journaling
09:00 - Emotional Do's and Don'ts
10:30 - What are you doing or not doing that you can change so you can strengthen yourself?
10:50 - Your long term treatment plan
11:00 - You can't do this on your own
12:50 - Work on improving yourself and your body image
15:40 - Learn and establish healthy eating habits
18:30 - Focus on healthy eating, not dieting
19:40 - How do you stay in a healthy place?
21:30 - Fill your life with positive activities
Have you ever gone too long without eating, only to feel that you can't stop eating even after you're full? Or have you felt intense craving for just carbs? Or is your appetite never-ending that you're still hungry after eating?
It could be that you're not eating the right kinds of meals and snacks to balance your hunger hormones. That's what were talking about in the podcast today.
Full Notes: https://freshfitnhealthy.com/hungerhormones/
In this episode of Real SOULutions:
02:00 - What is the FreshFitnFIVE?
03:00 - The hunger hormone
05:00 - The satiety hormone
06:50 - The full hormone
08:30 - The hormone that reduces appetite
10:30 - The stimulate hormone
12:50 - Cortisol
16:00 - FreshFitnFIVE examples
Get my nutrition guide at Freshfitnhealthy.com/nutirition
Just listen to your body. We hear this a lot. What's the problem with just listening to your body? Find out in this podcast.
In this episode of Real SOULutions:
03:00 - Listening to your in the moment cravings
06:30 - Starting a food journal
07:50 - How do certain foods make you feel?
08:30 - How hungry are you?
10:00 - Sit down and slow down
https://freshfitnhealthy.com/listentoyourbody/
Today we have Lacey Dunn, another certified dietitian, a cat lady, and an NASM certified physical trainer. Her goal is to help her clients take back their health into their own hands, reach their body composition goals, improve their health with food, and help them develop a sustainable and healthy lifestyle.
In this episode of Real SOULutions:
03:00 - How did Lacey got into the body building and nutrition route?
05:30 - What made Lacey compete in body building?
08:30 - How do you get back to healthy eating when you have food fears or a disorderly relationship with food?
11:30 - How do you have a healthy relationship with food and a healthy mindset when you are not in a position to do so?
15:30 - What are some signs and symptoms of hormonal imbalance?
19:00 - What are the most common things that Lacey is helping women through in the area of thyroid and hormonal health? What are the first steps to take if you have these problems?
22:00 - What is Lacey's stand on birth control?
28:30 - How does Lacey re-regulate her body?
33:50 - About thyroid health
37:30 - How does Lacey fight against nutrition fake news?
42:00 - What is Lacey's stand on supplements? What are the supplements she recommends and supplements to stay away from?
46:00 - What are the bare minimum things that you should be doing now for your health?
48:30 - Lacey's tips for managing stress and sleep
53:00 - Lacey's favorite quote
54:30 - Where can you find Lacey?
Find Lacey on:
https://www.instagram.com/faithandfit/
http://www.upliftfit.org/
https://twitter.com/laceyadunn
How did I break up with hyper focus on nutrition? In this podcast, we talk about how you can create a healthy relationship with food.
In this episode of Real SOULutions:
01:00 - Sarah's background with food
07:00 - Find a professional you actually want to listen to and trust
08:30 - Give your friends and family permission to keep you accountable
09:00 - Buy food you weren't used to eating
10:30 - Have someone help prepare your food for you
12:00 - Become aware and make a list of your "fear foods"
14:00 - Hang around with people who eat normally
16:30 - Stop yourself from under-eating
17:30 - Accountability
18:30 - Clean your feeds periodically
20:40 - Having a food journal
21:30 - Relearn what good nutrition is
24:00 - What's in Sarah's nutrition guide?
25:30 - The last thing you need to remember
Did this help? What surprised you or stood out to you? I’d love for you to share on your story so that I can see and others can benefit from this too. Whether you’re at an extreme or just wanting to live out a truly healthy lifestyle -- My Diet like a Dietitian Guide is for YOU! Go to www.SarahGraceMeck.com/nutritionguide to learn more.
Often we talk about how often we think it’s either I have to diet, or I just won’t be living and eating healthy. There IS a sweet spot of NOT dieting, and still honoring our bodies through gentle nutrition. Let’s talk about that!
In this episode of Real SOULutions:
01:30 - Why is dieting really popular?
03:30 - How does Sarah help her clients start eating healthy with structure?
05:00 - Becoming aware of what you're eating
06:00 - What are the basics to get started?
07:15 - Why you should learn about general macro nutrition and nutrients
10:30 - Tune into what's going on in your head and how you can use tracking
13:30 - Beginning to tune into your hunger and fullness cues, and not tracking
17:00 - Fueling your body with a firm nutrition foundation
18:00 - Doing weekly self checks
SPECIAL ANNOUNCEMENT! THE DIET LIKE A DIETITIAN NUTRITION GUIDE IS NOW OUT AND OUTLINES THIS ENTIRE PROCESS AND MORE!
-
- All the nutrition education to set a firm foundation (general nutrition, macronutrients, tips and tricks, healthy swaps, grocery shopping, eating out suggestions, and more!)
- How to track and the calculations you need to become your own expert
- An entire intuitive eating mastery guide towards end
- 100 balanced recipes (B/L/D/snacks) to help give you a way to eat healthy without having to follow a strict meal plan!
- Exact path through all 4 parts - step by step - with checklists and action steps
- No fluff - just everything you need to know to become your own expert!
- Private FB community
- Head to www.sarahgracemeck.com/nutritionguide to learn all about it and get your guide today!
Today we have Tanner Hobbs who is a wife, daughter, business owner and health coach. She played softball in college, and graduated with a business and accounting degree. However, health and fitness became her life passion instead.
She is now helping people live out a healthy lifestyle and is now the owner of Chasing Freedom LLC, and has worked with many women to find freedom in Christ when it comes to their health journeys.
In this episode of Real SOULutions:
02:00 - Tanner Hobbs' story
13:00 - How did Tanner rediscover her identity outside of being an athlete?
18:30 - How did Tanner go from very obsessed to finding the balance in moderation
26:00 - Tanner's bell curve
32:00 - Should you feel bad for wanting a physical transformation?
36:30 - Do you feel that you need structure in your life in order to achieve your goals?
39:00 - How can you have discipline in your life while still having freedom?
45:00 - Do you want to have freedom and health in your life? Here are the first steps you can take to achieve it
48:00 - A term that has made an impact a huge impact on Tanner
You can find Tanner on:
Instagram @trainertanner
https://www.trainertanner.com/
Podcast - Chasing Freedom Show - https://www.trainertanner.com/podcast.html
The Freedom Method - Freedom Method Mentorship: https://chasingfreedom.lpages.co/fmm-sales-page/
Today I am so excited to bring in a friend of mine, Karalynne Call. She's a certified nutritionist and mental health advocate. Learn how she started her journey with her family towards a life with less toxins and better health in this podcast.
In this episode of Real SOULutions:
01:30 - Karalynne Call's story
04:00 - What were the first things that Karalynne focused on switching over in her journey to cleaning her body and fixing her hormonal imbalance?
10:00 - Food is medicine
14:00 - Honoring your body and health and at the same time not being very restrictive
16:00 - What are the first steps you should take in detoxifying your body?
20:00 - Key things in Karalynne's detox journey
23:00 - Top go-to snacks that are better options for you and your kids
28:00 - How does Karalynne make time to prepare all the healthy food?
35:00 - What are Karalynne's favorite things to buy and favorite things to DIY
41:00 - Things that you can implement right away towards a healthy change in your life and diet
44:00 - Quotes that have impact Karalynne
You can Find Karalynne at:
https://www.instagram.com/just.ingredients/
https://justingredientswithkaralynne.com/
Today as we head into the New Year, something just came to me about the difference between a GOAL digger and a GROWTH digger. Find out what the difference is in this podcast.
In this episode of REAL SOULutions:
01:40 - Be a growth digger
04:00 - Why shifting your mindset is important
05:00 - The difference between a goal-digger and a growth-digger
07:00 - Continually working on yourself
08:30 - What areas in your life can you experience growth?
Head over to my instagram and let me know what GROWTH you're chasing in 2020! www.instagram.com/sarahgracemeck
Today we have Lauren Smith who is also a registered dietitian based. She is the owner of Sorority Nutritionist, that specializes in helping sorority alumni lose weight, gain confidence, and ditch dieting forever.
In this episode of Real SOULutions:
03:30 - Who is Lauren and what is her story?
0:30 - How does Lauren help sorority women?
08:00 - Calorie counting
14:00 - How do you create a balance between strict dieting and being complacent in what you eat?
18:00 - The first thing you should do to start taking care of yourself
20:30 - Being patient in the process of starting to live healthy
24:00 - Making small changes
29:00 - Nutrition fake news
38:00 - Practical ways to living your best life
42:00 - A quote that resonates with Lauren
47:00 - Where can you find Lauren?
Visit Lauren's website at: https://www.thesororitynutritionist.com/
And on Instagram at: @sorority.nutritionist
Finding the sweet spot between self-love and still working on a better version of yourself, is a really hard place to find. As we go into the New Year, falling into extremes is easier than ever.
In this podcast, I talk about the Do's and Don'ts for the New Year.
In this episode of Real SOULutions:
02:30 - Love yourself and your body
03:00 - Our bodies are not our own
04:30 - Take time to write your goals
06:30 - Make smaller sustainable changes
09:30 - Work adding good things VS removing things
10:30 - Honor your body through movement and nutirtion
11:30 - Speak positive affirmations for your body
14:00 - What is the best diet for you?
17:30 - Find accountability and community
19:00 - Managing stress and getting enough sleep
20:30 - Don't give up when progress is slow
Jasmine Shea is the author of over a dozen healthy cookbooks, the host of the Dinner Table Talk podcast, and the founder of Your Dinner Is Planned: a membership site that offers the fastest and most affordable way for busy families to get healthy dinners on the table.
Jasmine’s vision via Your Dinner Is Planned is to empower people to value their health in a new way, and she spreads this impact by providing resources to live a healthy, sustainable lifestyle with an approach that is simple and actionable.
In this episode of Real SOULutions:
02:30 - What is Jasmine Shea's story?
04:00 - Being a foodie and also eating what's best for your body
07:00 - How do you start a healthy lifestyle?
11:00 - What if you don't want freedom from the rules of dieting? Should you follow them strictly?
17:00 - Putting labels on what we're doing
18:00 - Letting of watching your weight when eating
25:00 - Jasmine's app - Your Dinner Is Planned
29:00 - Practical tips for picky eaters that you can implement today
37:00 - Jasmine's go to meals
39 :00 - Jasmine's favorite quote
Find Jasmine on - IG @jazzythings & @yourdinnerisplanned
www.yourdinnerisplanned.com
Today we have a very special, highly requested guest! My husband Brandon. And we're talking about how we live a healthy lifestyle while being super busy with both being business owners, and exactly what are day to day eating and living looks like.
Blog recap: https://freshfitnhealthy.com/healthybusylife/
In this episode of Real SOULutions:
02:00 - Helpful tips for people who have a regular 9 to 5 jobs
07:30 - How do you make sure you still get the right nutrition when you eat out?
10:00 - Good snacks that you can eat when you are busy
12:00 - What kind of dinner did Brandon have before and after getting married to Sarah?
16:00 - Meal tips for busy people (which is all of us)
20:00 - Quick snack suggestions
23:00 - Why are our Instagram handles "Meck?"
26:00 - How do you still eat healthy when you travel?
35:00 - Last words of wisdom from Brandon
Share with us your healthy protein/fat/carb creations and tag us on instagram, @sarahgracemeck & @brandonmeck!
Today we have Alyssa Bethke, as we talked about the health of our family in all areas. How can you have a healthy home and family environment? Find out in this podcast.
In this episode of Real SOULutions:
02:30 - What is Alyssa's story?
07:00 - How does Alyssa take care of herself as a mom?
19:00 - Alyssa's advice to people who are feeling lost after having children
26:00 - An advice for people who need more confidence in themselves - physically, spiritually and mentally
34:00 - About Alyssa's book - Creating A Love That Lasts
42:00 - Who are you focusing on? Who are the people who can speak highly of you? Are your priorities in the right order?
43:00 - Fun and creative ways to love and encourage each other
50:00 - How to keep a healthy family environment
60:00 - Practical tips so you can create a healthy family environment
You can find Alyssa Bethke on:
@alyssajoybethke - Instagram
https://jeffandalyssa.com
How often does the fear of what other people think hold you back from doing something or saying something?
Head to www.Freshfitnhealthy.com/fears for all the notes on this episode.
In this episode of Real SOULutions:
01:40 - Things I did because of what other people think
02:40 - That time when I created a separate Instagram account so that I would not annoy my friends for posting too much
05:00 - 10 signs that you need to break through your fear
10:30 - The concept of now walking
14:30 - Five things that helped me battle my fears
24:00 - The challenge for you this week
25:00 - A fun announcement!
If you’re seeking out a healthy life that doesn’t include fears of what others think -- come over to www.freshfitnhealthy.com/nutrition for ways to join a community or have me mentor you 1-1.
And if you’re a health professional seeking to go against the fear and follow out your passion of taking your expertise online -- head to www.freshfitnhealthy.com/business to learn how to do just that by signing up for my free masterclass that will empower you to reach your biggest dreams.
One question I’m asked a lot is, “What’s the difference between a nutritionist and a dietitian (RD)?” With the rise of social media there has also been an increase in Nutritionists, Health Coaches and more.
We talk about the differences and the legalities in this podcast.
In this episode of Real SOULutions:
02:30 - Is there a difference between a registered dietitian and a nutritionist? Are they interchangeable?
05:30 - What is a health coach?
06:00 - What is a nutrition coach?
07:00 - What is a wellness coach?
07:30 - What is a nutritionist?
09:30 - What are the requirements to be a registered dietitian?
14:00 - What's legal and illegal?
15 :00 - Sound nutrition advice
Multi-Level Marketing Companies. Are they all bad? Can there be a good way to do it? Today we are going to talk about MLMs - The good, the bad, the ugly, and what changed my perspective of the fact that I did not want to touch an MLM with a ten-foot pole.
Check out the blog post at - www.freshfitnhealthy.com/MLMs
In this episode of Real SOULutions:
06:00 - A pyramid scheme of exploiting others?
11:00 - Pyramid schemes are illegal
13:00 - Are MLM companies ethical?
17:00 - Is there a right way to do MLM?
20:00 - Why did I stand behind an MLM company now?
23:00 - Are you in it for the money?
27:00 - What made me choose Young Living?
31:00 - How do you look for a good MLM?
Check out the blog post at - www.freshfitnhealthy.com/MLMs
Today I am bringing on my good friend Audrey Roloff. I admire how she keeps all the things together to create a healthy home environment. There are just so many things that add up and I want her to share with us her secrets on them.
The Blog Post for all details: www.freshfitnhealthy.com/healthyhome
In this episode of Real SOULutions:
02:40 - What is Audrey's story?
05:00 - How does Audrey balance things?
06:30 - How did being on a reality show affect their life?
11:30 - What are the biggest factors that helped Audrey and her family create a healthy home environment?
15:00 - Main questions to ask your partner each if you are married
19:00 - Tips for conflicts in your marriage
27:30 - How can you be great in both your business and in personal
32:00 - How do you create your own definition of success?
36:00 - How do you keep your marriage creative?
37:00 - How did Audrey create a healthy environment for her first child?
45:00 - Your takeaways from this podcast
49:00 - What quote resonates with Audrey right now?
You can reach Audrey at:
https://www.instagram.com/audreyroloff/
https://www.instagram.com/shopalwaysmore/
https://www.instagram.com/behindthescenespodcast/
https://www.theroloffs.com
This is a special day because it’s my birthday!
We are doing something special - to talk through my favorites of year 26 because I am now 27.
Blog Post Recap: www.freshfitnhealthy.com/favorites26
In this episode of Real SOULutions:
02:40 - My favorite quotes
09:00 - My favorite lessons
16:00 - Thorns and a rose
22:00 - Nothing is a magic pill
24:00 - MLMs and oils?
26:00 - The three biggest killers of marriage
28:00 - To rest and to trust
30:00 - Life and career changes
35:00 - My favorite verses
42:30 - My favorite friendships
46:00 - My favorite products
52:00 - My favorite go to meals
54:30 - My favorite workouts
Links in this podcast:
- Blog link: www.freshfitnhealthy.com/favorites26
- Oils: www.freshfitnhealthy.com/youngliving or www.freshfitnhealthy.com/buy-oils
- Business Mentorship Resources: www.freshfitnhealthy.com/business
- Personal IG: www.instagram.com/sarahgracemeck
- Oils IG: www.instagram.com/naturallysarahgrace