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.

30 Lessons In My 30 Years

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

Healthy Travel For Happier Hormones

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/

iPhone Photography Tips with David Molnar

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

Zinc Can Support These 7 Things

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

Post Birth Control Hair Loss?!

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

Hormone Balancing Meals with EASE: 5 Must Haves!

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/

BIRTH to BALANCE: 4th Trimester Tips & My Journey

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/

My Positive Home Birth Story as a First Time Mom + Q&A with Husband!

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

Overcoming Pregnancy Anxiety

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

A Raw & Real Look into Miscarriage with Jen Fraboni

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

Heavy Periods Post Birth Control

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

Birth Plan As A First Time Mom & Labor Essentials!

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

Natural Remedies for Better Sleep

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 Supplements To Support 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

11 Nutrients to Boost Fertility

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

Supporting Your Fertility: 18 Things to Do!

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

5 Factors That Affect Our Fertility

Today we are talking about what I’m planning on doing in the third trimester to prepare for birth and delivery as someone planning to have a natural birth at home.   In this episode of Real SOULutions: 02:30 - Good nutrition, hydration, and continued movement 04:00 - Advice from my chiropractor 04:40 - Red raspberry leaf tea 08:00 - Exercise and stretches everyday 11:50 - Going through the pain-free birth course and books 14:00 - Hiring a Doula 15:00 - Nutrition and hydration 16:30 - Things I plan to do starting at 35 weeks 19:20 - Making padcicles 20:20 - Focusing on selfcare 23:00 - My plans close to the due date

Preparing For Labor /Birth In 3rd Trimester

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

2nd Trimester Recap + Birth Decision!

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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