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!
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The ULTIMATE key to be Healthy and STAY Healthy
08/17/2023
The ULTIMATE key to be Healthy and STAY Healthy
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
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5 Ways to Stay Healthy as a Working Mom
07/25/2023
5 Ways to Stay Healthy as a Working Mom
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
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Pregnancy After Loss: Fears & Prayers
07/20/2023
Pregnancy After Loss: Fears & Prayers
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: All amazon favorites for 1st Tri: 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
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TTC to Baby #2: Postpartum Cycle + Loss
07/06/2023
TTC to Baby #2: Postpartum Cycle + Loss
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
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30 Lessons In My 30 Years
10/18/2022
30 Lessons In My 30 Years
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.
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Healthy Travel For Happier Hormones
10/12/2022
Healthy Travel For Happier Hormones
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:
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Zinc Can Support These 7 Things
10/04/2022
Zinc Can Support These 7 Things
Today we are talking about the 7 benefits of Zinc and good sources of it. Get Thorne supplements for 10% off here: 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
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iPhone Photography Tips with David Molnar
09/27/2022
iPhone Photography Tips with David Molnar
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:
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Post Birth Control Hair Loss?!
09/21/2022
Post Birth Control Hair Loss?!
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: 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
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Hormone Balancing Meals with EASE: 5 Must Haves!
09/06/2022
Hormone Balancing Meals with EASE: 5 Must Haves!
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: 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:
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BIRTH to BALANCE: 4th Trimester Tips & My Journey
09/01/2022
BIRTH to BALANCE: 4th Trimester Tips & My Journey
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! 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: Birth Prep List (+ PP things): All my must haves from Young Living for postpartum: Air Doctor + AquaTru information + deals:
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My Positive Home Birth Story as a First Time Mom + Q&A with Husband!
08/23/2022
My Positive Home Birth Story as a First Time Mom + Q&A with Husband!
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: (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: Birth Plan and Prep as a First Time Mom: Home Birth IG Highlight Bubble answering more questions:
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Overcoming Pregnancy Anxiety
04/13/2022
Overcoming Pregnancy Anxiety
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
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A Raw & Real Look into Miscarriage with Jen Fraboni
03/23/2022
A Raw & Real Look into Miscarriage with Jen Fraboni
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:
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Heavy Periods Post Birth Control
03/16/2022
Heavy Periods Post Birth Control
Join my free class - Your Roadmap Off Hormonal Birth Control & Into Balance. Sign up here: 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
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Birth Plan As A First Time Mom & Labor Essentials!
03/09/2022
Birth Plan As A First Time Mom & Labor Essentials!
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: 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: All of my free resources for you:
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Natural Remedies for Better Sleep
03/02/2022
Natural Remedies for Better Sleep
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
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11 Supplements To Support Fertility
02/23/2022
11 Supplements To Support Fertility
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
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11 Nutrients to Boost Fertility
02/16/2022
11 Nutrients to Boost Fertility
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
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Supporting Your Fertility: 18 Things to Do!
02/09/2022
Supporting Your Fertility: 18 Things to Do!
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
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5 Factors That Affect Our Fertility
01/26/2022
5 Factors That Affect Our Fertility
Today we have a short and sweet episode talking about the 5 factors that affect fertility!
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Preparing For Labor /Birth In 3rd Trimester
01/19/2022
Preparing For Labor /Birth In 3rd Trimester
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
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2nd Trimester Recap + Birth Decision!
01/13/2022
2nd Trimester Recap + Birth Decision!
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
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Hard Conversations Getting Off Birth Control
01/05/2022
Hard Conversations Getting Off Birth Control
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
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Do THIS before the New Year: Power of Your Mind
12/28/2021
Do THIS before the New Year: Power of Your Mind
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
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Quick Holiday Health Tips
12/21/2021
Quick Holiday Health Tips
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
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Side Effects Post Hormonal Birth Control
12/15/2021
Side Effects Post Hormonal Birth Control
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
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Why Non-Hormonal Birth Control? & Your Options
12/08/2021
Why Non-Hormonal Birth Control? & Your Options
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
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Navigating a Longer TTC Journey with Tanner Hobbs
11/18/2021
Navigating a Longer TTC Journey with Tanner Hobbs
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:
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Natural Remedies for Sickness
11/11/2021
Natural Remedies for Sickness
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: 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
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