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    Health

    Real Soulutions Podcast

    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!

    Advertise
    • Apple Podcasts
    • Google Play
    • Spotify
    Latest Episodes:
    The ULTIMATE key to be Healthy and STAY Healthy Aug 17, 2023

    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

    5 Ways to Stay Healthy as a Working Mom Jul 25, 2023

    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

    Pregnancy After Loss: Fears & Prayers Jul 20, 2023

    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

    TTC to Baby #2: Postpartum Cycle + Loss Jul 06, 2023

    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

    30 Lessons In My 30 Years Oct 18, 2022

    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.

    Healthy Travel For Happier Hormones Oct 12, 2022

    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

    Zinc Can Support These 7 Things Oct 04, 2022

    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

    iPhone Photography Tips with David Molnar Sep 27, 2022

    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/
    Post Birth Control Hair Loss?! Sep 21, 2022

    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

    Hormone Balancing Meals with EASE: 5 Must Haves! Sep 06, 2022

    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

    BIRTH to BALANCE: 4th Trimester Tips & My Journey Sep 01, 2022

    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/
    My Positive Home Birth Story as a First Time Mom + Q&A with Husband! Aug 23, 2022

    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/
    Overcoming Pregnancy Anxiety Apr 13, 2022

    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

    A Raw & Real Look into Miscarriage with Jen Fraboni Mar 23, 2022

    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

    Heavy Periods Post Birth Control Mar 16, 2022

    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

    Birth Plan As A First Time Mom & Labor Essentials! Mar 09, 2022

    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

    Natural Remedies for Better Sleep Mar 02, 2022

    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

    11 Supplements To Support Fertility Feb 23, 2022

    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!

    11 Nutrients to Boost Fertility Feb 16, 2022

    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

    Supporting Your Fertility: 18 Things to Do! Feb 09, 2022

    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

    5 Factors That Affect Our Fertility Jan 26, 2022

    Today we have a short and sweet episode talking about the 5 factors that affect fertility!

    Preparing For Labor /Birth In 3rd Trimester Jan 19, 2022

    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

    2nd Trimester Recap + Birth Decision! Jan 13, 2022

    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

    Hard Conversations Getting Off Birth Control Jan 05, 2022

    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

    Do THIS before the New Year: Power of Your Mind Dec 28, 2021

    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

    Quick Holiday Health Tips Dec 21, 2021

    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

    Side Effects Post Hormonal Birth Control Dec 15, 2021

    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

    Why Non-Hormonal Birth Control? & Your Options Dec 08, 2021

    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

    Navigating a Longer TTC Journey with Tanner Hobbs Nov 18, 2021

    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

    Natural Remedies for Sickness Nov 11, 2021

    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

    Natural Support for PMDD Nov 03, 2021

    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/

    10 Remedies for Period Cramps Oct 27, 2021

    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

    Have Heavy Periods? Oct 13, 2021

    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

    Missing Period Post Birth Control? Oct 06, 2021

    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'm PREGNANT! First Trimester in Review Sep 29, 2021

    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/

    Overcoming Through Anxiety, Depression, Death & More Sep 22, 2021

    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/

    Importance of Ovulating & Reasons Why You May Not Be Sep 15, 2021

    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

    Pregnancy & Natural Births with a Pediatric Nurse Sep 08, 2021

    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/
    Increasing Your Libido & the Big O Jul 28, 2021

    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

    Progesterone Problems & Root Causes Jul 21, 2021

    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

    Estrogen Dominance & Root Causes Jul 14, 2021

    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

    Dr. Jessica Peatross, MD, on Mold, Parasites, Toxicity and More Jul 07, 2021

    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/

    Hormonal Birth Control Myths & Coming Off It Jun 30, 2021

    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

    Supporting Our Body's Detoxification Systems with @ALittleLessToxic Jun 23, 2021

    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/

    9 Foods For Period Bloating Jun 02, 2021

    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

    How To Beat Sugar Cravings May 19, 2021

    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

    6 Favorite Starting Supplements As A Dietitian Apr 21, 2021

    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

    Bloating & Gut Healing: Culprits, Hormone Connection & Solutions Apr 07, 2021

    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

    My Story: From Eating Disorder, to Hormone Imbalances & More Mar 31, 2021

    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

    Walking Through The Trenches: Health Issues, Spina Bifida And More Mar 24, 2021

    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

    Starting Steps to Balancing Your Hormones Mar 16, 2021

    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/

    Group Coaching VS One on One + Exciting Announcement Mar 03, 2021

    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

    PCOS - Types, Symptoms, And Solutions Feb 24, 2021

    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

    Fatigue And Increasing Energy Naturally Feb 17, 2021

    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

    Getting A Regular Period Back Feb 10, 2021

    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

    Hormonal Acne Solution Feb 03, 2021

    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

    Fertility Awareness Method & Tracking Ovulation Explained Jan 27, 2021

    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

    Cycle Syncing Part 4: Luteal Phase Jan 20, 2021

    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

    Cycle Syncing Part 3: Ovulatory Phase Jan 14, 2021

    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.

    1. Miss part ONE of this 4-part series? Listen here.
    2. 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
    Cycle Syncing Part 2: Follicular Phase Jan 07, 2021

    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

    Cycle Syncing Part 1: Menstrual Phase Dec 23, 2020

    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

    Seed Cycling 101 Dec 16, 2020

    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

    Restrictions — Good or Bad??? Dec 09, 2020

    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

    Coming Off Birth Control - What To Do And Expect Nov 18, 2020

    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.

    5 Things to GIVE UP this Holiday Season Oct 29, 2020

    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

    A Birth Control Guide: Hormonal & Non-hormonal Birth Options Oct 23, 2020

    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

    How To Balance Your Hormones Naturally Oct 07, 2020

    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

    7 Fun Facts on HORMONES & Our Cycle! Sep 24, 2020

    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

    Factors That Affect Our Hormones Sep 16, 2020

    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

    Building Your Online Business As A Dietitian With Holley Samuel, RD, LDN, CPT Sep 02, 2020

    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

    The Connection: Our Gut, Stress & Hormones Aug 26, 2020

    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

    Good Stress vs Bad Stress, Fatigue & Our Drive Aug 19, 2020

    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

    The Surprising Truth About Calorie Counting Aug 12, 2020

    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

    Tough Decisions & Being A D1 Runner Aug 06, 2020

    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?

    Before Dieting Again, Do This Jul 22, 2020

    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

    Post Birth Control Part 3: Hormonal Acne & Testing Jul 15, 2020

    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

    Overeating Junk Food? Here's Why Jul 08, 2020

    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

    Nutrition Privilege as a Dietitian, Portion Distortion & Healthy Eating Jul 02, 2020

    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/

    Mindless Eating & the Power of the PAUSE Jun 24, 2020

    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

    The Nutrition Divide: Weightloss, Intuitive Eating, Diet Culture & More Jun 10, 2020

    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

    Healing Your Relationship with Food, Exercise & Your Body Image Jun 10, 2020

    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/

    Dealing With Differences In Relationships (Chat With Husband) May 27, 2020

    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

    Birth Control, Our Mood, My Updates [part 2] May 21, 2020

    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
    How to Lose Fat *and* Maintain a Healthy Relationship with Food May 13, 2020

    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

    My Dietitian Journey: Undergrad, Internship & Beyond! May 06, 2020

    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?

    Our Engagement Season: a Chat with the Husband! Apr 29, 2020

    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

    Macronutrients & Calories Apr 24, 2020

    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

    Birth Control: I’m Getting Off And Here's Why Apr 15, 2020

    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

    Interview with Jennifer Anderson, MSPH, RDN Apr 08, 2020

    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/
    Does Your Relationship with Food Need Rehab? Apr 04, 2020

    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

    Emotional & Boredom Eating Mar 25, 2020

    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

    Keto + Very Low Carb Diets & Impact on Hormones Mar 12, 2020

    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/

    Boosting Your Metabolism - Do’s and Don'ts Mar 04, 2020

    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/

    9 Steps For Eating Disorder Recovery Feb 26, 2020

    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

    Your Hormones, Appetite, & Cravings Feb 19, 2020

    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

    Why "Just Listen To Your Body" Isn't Very Helpful Feb 12, 2020

    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/ ‎

    Hormones, Thyroid Health, & Nutrition with Lacey Dunn Feb 06, 2020

    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

    When You Focus TOO Much On Food Jan 30, 2020

    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.

    How To Eat Healthy Without Dieting Jan 22, 2020

    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!
    Food Freedom In Christ With Tanner Hobbs Jan 15, 2020

    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/

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