Fresh Exchange

Megan Gilger

Journey your way back to nature with host Megan Gilger. Weekly Megan will talk about gardening, cooking, seasonal living, eco living and more. Enjoy a judgement-free and grounded perspective on being a modern human finding your place in the greater web of the natural world. New episodes released every Wednesday to continue your curiosity.

See for privacy and opt-out information.

Introducing: Fresh Exchange
Trailer 3 min 29 sec

All Episodes

Join me in giving thanks and to counter a life of consumption. Let's create more gratitude for this time. Let's live with more grace. See for privacy and opt-out information.

Nov 26

13 min 12 sec

I have some easy and quick tips for your holiday season to make note of as you gather around the table this holiday season. If you want to attend our class with Jeanine of Love and Lemons you can join us here. See for privacy and opt-out information.

Nov 24

19 min 47 sec

This meditation is all about how I learned to find magic in the everyday things of life. This perspective has served as a grounding part of my life for the last 3 years. This mediation is all about this. To check out the community head to this page. See for privacy and opt-out information.

Nov 19

11 min 10 sec

This is my full story of becoming a mother from getting pregnant in 2015 at 29 and how I believed I should get back to life as normal when normal had no footing in my life. I talk about the repercussions in my life that lead me to a deep winter of the soul where I rebuilt myself in a whole new way. I discuss what I did differently with my second pregnancy and how it shifted the outcomes I am not able to see and realize 2 years later. As a kind note, I discuss personal medical things in this episode and though I love hearing from you I ask you to refrain from giving me your personal opinion. I have professionals who guide me incredibly well. But I welcome questions about postpartum and more. You can check out these items for reference:My E-book with Postpartum RecipesMy Blog Post about PostpartumFirst Forty Days Book See for privacy and opt-out information.

Nov 17

52 min 43 sec

A short reflection on the beginning of the end of the fall. Today we discuss how the shifting seasons are an opportunity not just to experience seasons, but to learn from them as well. See for privacy and opt-out information.

Nov 12

17 min 31 sec

Understanding the history of the plants that we place in our gardens, is an opening to learn the true history of the world. The history of plants and humans are not easily separated. In fact, their history is aligned since the first human to walk the Earth. This episode is all about encouraging you to get curious as you start ending your garden and thinking of planning your next. See for privacy and opt-out information.

Nov 10

24 min 19 sec

A beautiful and wonderful reflection on living within a liminal space as the seasons change. See for privacy and opt-out information.

Nov 5

11 min

I have challenged myself slowly and little by little over the last 5 years since moving back to Northern Michigan to learn through our seasonal shifts. The results? I have learned that surviving the challenging parts of life and seasons isn't the only way. We can also use the shifts to thrive and grow in a whole new way. How this happens isn't just that easy though, but with remaining open-minded, trying new things, and simplifying our life we can find a way to ground ourselves and heal through what has felt uncomfortable in the past. I have talked about these things in many ways before so you can listen to those episodes below as well. Thriving in Winter and Hard TimesSeasonal Eating: What, How, and Why See for privacy and opt-out information.

Nov 3

28 min 53 sec

One day someone in the community this summer talked about how when we are in a moment it is hard to enjoy something. It got me thinking especially when she said, "what this is what I had longed for and was enough all on its own." That sat with me through this season and I can say without a doubt that this is what I dreamed and I will enjoy it to the fullest. This October has been so special in this time of transition and I hope this meditation reminds you to live into that so you feel this time in your bones wherever this meditation may find you. See for privacy and opt-out information.

Oct 28

12 min 4 sec

Today I am going to take the stress out of the garden winter prep for you! It is so much easier and less stressful than you may think. So let's do this together. If you have questions at all! Feel free to DM me on Instagram or you can shoot me an email through our blog. See for privacy and opt-out information.

Oct 27

26 min 6 sec

Watching the transitions of the seasons has taught me how to approach transitions in life. Observing it all may be the key to learning how to be fully human through the hard and beautiful moments in life. See for privacy and opt-out information.

Oct 22

13 min 28 sec

Growing squash was hard this year, but I may have learned the trick and much more in today's episode. See for privacy and opt-out information.

Oct 20

28 min 54 sec

This meditation has been one that has been shaping for years. I had no idea when I started taking photos of a tree on this land we get to care for and tend that she would become such an integral part of our lives. It is powerful to me how plants and landscapes can speak. Enjoy this meditation my friends and share with those you think would enjoy. See for privacy and opt-out information.

Oct 15

11 min 36 sec

**** This episode contains a story of loss and may be triggering **** Today I am sharing a deeply personal story about how the garden has been a place of connection and healing for me. For most of my life, the garden has been the place I felt so incredibly safe and held. After years of working on healing, I have identified why this is. For my early years, my grandfather grew a garden and I spent year after year with him there. Then we lost him quickly to cancer. It shook my world in ways I never knew. So today I am sharing this story and how by acknowledging the hard things we can find a space to grow and connect. The garden for me reminds me not just of him, but of a space that is safe and comforting. He inspired me to get my hands in the soil and find value in the simplest things, but the garden has also become a space that I hold precious because I can return to those times with him on those warm sunny days. That said, I used this episode to offer space for you to reflect on the parts of your story that may be hard or challenging but show how we can rebuild them into something beautiful. See for privacy and opt-out information.

Oct 13

26 min 56 sec

You can see the importance of pruning in our gardens. If we observe the rhythm of pruning our plants, we see the clear truth of its gift. See for privacy and opt-out information.

Oct 8

10 min 35 sec

Chickens are an amazing tool for gardeners, but as an amateur owner, what have I learned? The quick answer....A LOT! In this episode hear my honest thoughts on raising chickens in the pandemic. Other Chicken Podcasts:Top Tips for Building a Great CoopEverything You Need to Know About Backyard ChickensRead all our posts about chickens on the blogCheck out our DIY Chicken Coop Plans See for privacy and opt-out information.

Oct 6

22 min

The shift of fall is here. Now we begin reflecting and taking an assessment of ourselves just as the trees are doing the same. Listen to the Setting an Intention for Your Year Podcast. See for privacy and opt-out information.

Oct 1

10 min 35 sec

Welcome fall as we head into the season of dramatic change and reflection. We are so excited for fall for good reason, but this season is about so many things, which we will be covering this season in the community. Today marks the opening of the community, which will be open for 1 week. If you are interested you can learn everything and join on the community page of the website. We hope you will join us this season! See for privacy and opt-out information.

Sep 22

19 min 51 sec

The bloom fades and a gift is presented that only can be given from the capturing of the sun and wisdom of years and seasons of adaptation. Let the sunflower teach us the road map to living. Your chance to join the community is nearly here! If you have loved these meditations, our community dives even deeper into these sort of conversations. Extend the season and the experience of learning from our garden and nature by joining. Check out our Community Page to get a look inside and be ready to join when it opens on September 22nd. See for privacy and opt-out information.

Sep 17

11 min 34 sec

Simple and sweet...It is not too late to plant in the garden right now. Not at all. Now is the time to get in some of the best of fall with seeds and/or starts. Listen in as Megan shares what is going in the garden and other great info you won't want to miss to even help you prep and plan for next year!Referenced in the Episode:What to Plant in SeptemberWhat to Plant in AugustWhat to Plant in JulyQuick tips on Composting PodcastNext week our community opens for Fall. You can learn more on this page and sign up so you don't miss the chance to be in the community. See for privacy and opt-out information.

Sep 15

23 min 9 sec

I love September, but there is no doubt a lot of transition in this month. Why is this important to note? We chat all about it today in this meditation. Interested in Joining the Community this Fall? You can sign up to learn more and be the first to know by heading here. See for privacy and opt-out information.

Sep 10

11 min 18 sec

Growing potatoes is an incredibly easy and simple thing to do in the garden. I thought for far too long it was something that would be extremely challenging, but it was all far easier than I imagined. For some quick notes, you can check out this blog post on Harvesting Potatoes. If you want to order seed potatoes for next year, I suggest using Wood Prairie Family Farm for your seed. If you are interested in learning more about the community you can find out more here on our website. See for privacy and opt-out information.

Sep 8

17 min

The first meditation for September to get you started on this final few weeks of summer. How can we reflect on our growth and what can we learn in this process?Our community opens up September 22nd, see what it is all about. We explore these mediations further every single week there through Journal Prompts and Community Reflection. Learn more about Fresh Exchange Community here. See for privacy and opt-out information.

Sep 3

7 min

September is a month with a lot of transition. We are beginning new things and ending others. Summer is closing and new routines for fall are starting. How can we use this time to grow, learn, and adapt more to being more whole has humans? Hear what I am thinking about as we begin this month. See for privacy and opt-out information.

Sep 1

17 min 34 sec

When we are offered abundance is there a chance it is more than just a lot of handle? Maybe instead we need a new lens for it. Maybe it can offer something more beautiful than we expected. Maybe an abundance mindset is simply us opening ourselves up to new opportunities. As always if you desire to dive deeper into these meditative conversations our community heads far deeper with them with journal prompts and zoom conversations. Join our newsletter to learn how to join. See for privacy and opt-out information.

Aug 27

9 min 37 sec

Composting is a powerful tool for making an impact on our emissions that as individuals we can take on. It is less work and takes longer than you may think, but I distill everything in this episode to empower you and get you going!A few things to note:This study describes the science behind food waste and methane gas production, which our food waste (much of which is compostable is the 3rd highest emitter of methane greenhouse gases)A chart on Brown and Green matter and a blog post with more detail on this. Check out our DIY Compost Bin Tutorial here Learn more about why we have chickensArticle on Worms and invasive issues ---- Best worms to buy for Vermiculture (worm composting)Systems for composting if you are wanting to check them out. I highly recommend utilizing the most minimal system possible with the least cost that feels approachable. SubpodTumbler I suggestWorm FarmLomi See for privacy and opt-out information.

Aug 25

35 min 27 sec

What is the one thing you are harvesting this summer that isn't in your garden basket? Do you have something you are learning and processing through the work in your garden or is the garden speaking something to you?As always if you desire to dive deeper into these meditative conversations our community heads far deeper with them with journal prompts and zoom conversations. Join our newsletter to learn how to join. See for privacy and opt-out information.

Aug 20

7 min 50 sec

An honest conversation about growth in imperfection over the years and how the garden may be the exact place we can practice it freely and openly. Read more today on the blog post all about Imperfection in the Garden. See for privacy and opt-out information.

Aug 18

35 min 30 sec

In August we have a simple choice...we can feel in constant urgency to take it all in or we can slow down so we can truly feel it all. As always if you desire to dive deeper into these meditative conversations our community heads far deeper with them with journal prompts and zoom conversations. Join our newsletter to learn how to join. See for privacy and opt-out information.

Aug 13

7 min 17 sec

Drying herbs is really simple. There are two ways I highly suggest drying herbs and they both use the simple idea of Low and Slow in order to preserve their flavor and nutrient values. Today in the podcast we discuss why I love drying herbs using this method as well as the one way I would suggest avoiding drying herbs. Blog Posts I mentioned:How to Dry Basil with a Dehydrator or the OvenHow to Dry Herbs at HomeDairy-Free Pesto Recipe that you can Freeze to Preserve HerbsOther things I mention in the Podcast:How to Dry Herbs Class with RecipesNutriware DehydratorMore Preservation Recipes See for privacy and opt-out information.

Aug 11

26 min 34 sec

Here at the beginning of August how will we celebrate the beauty of this season? How will be live in this height of summer? THis is the question we ask today. As always if you desire to dive deeper into these meditative conversations our community heads far deeper with them with journal prompts and zoom conversations. Join our newsletter to learn how to join. See for privacy and opt-out information.

Aug 6

8 min 37 sec

Yes, you read that write you can still plant PLENTY of things in August. Here is a full rundown of the whole list I discuss in this blog post. What to Plant in AugustIf you want more info on things to plant in other months in the summer here are other posts as well:What to Plant in JuneWhat to Plant in JulyWe will do another at the beginning of September about what to plant in September. See for privacy and opt-out information.

Aug 4

21 min 20 sec

July is ending and it feels we blinked and it was gone, but this July I tried something new and I discovered that in my harvest basket lies the secret to standing time still for a brief moment. As always if you desire to dive deeper into these meditative conversations our community heads far deeper with them with journal prompts and zoom conversations. Join our newsletter to learn how to join. See for privacy and opt-out information.

Jul 30

8 min 37 sec

Buying our land in Traverse City was an interesting story that wasn't as clean cut of a story as just a pretty picture on Instagram. It was far more meaningful and beautiful than I could have imagined for us. Since I receive a lot of questions about it, I thought we would have a little story time about it all for you all today. Enjoy this episode. If you want to learn more about things there are links below:Posts and Things I mention:The Story of Our Land + Tips on Buying LandOut Story of Leaving RaleighWhy We moved Back to Traverse CityA look inside the Studio we built in our Garage in RaleighHow to Find the Native Land you Reside on. See for privacy and opt-out information.

Jul 28

32 min 37 sec

In this week's meditation, we are going to learn from the rain about how to let go and how sometimes we are the clouds and sometimes we are the Earth...being human is being aware of our moment to be each depending on the state of our life. As always if you desire to dive deeper into these meditative conversations our community heads far deeper with them with journal prompts and zoom conversations. Join our newsletter to learn how to join. See for privacy and opt-out information.

Jul 23

7 min 15 sec

There are lots of options to support your tomatoes in your garden and they don't involve a tomato cage. Yes, it is true. Sure tomato cages are sold to us as just for our tomatoes but they are really badly named. Instead, they do better for a lot of other plants in our garden, but not tomatoes. So, today I am sharing how I learned a completely new method and why it isn't too late to do the same. Here are some posts and things I mention in the episode:My Tomato Cage Alternative MethodHow to Prune Tomato PlantsThe Best Companion Plants for TomatoesPetra from Fruition Seeds sharing how to horizontally plant tomatoes. JOIN ME in August in how to Save Your Tomatoes without Canning - See the event here ---- $5 for Non-Members and FREE to our Community Members See for privacy and opt-out information.

Jul 21

20 min 45 sec

In this week's meditation, we will head into our flower beds and learn just how our flowers offer us an easy lesson in abundance and challenging us to find a deeper connection. As always if you desire to dive deeper into these meditative conversations our community heads far deeper with them with journal prompts and zoom conversations. Join our newsletter to learn how to join. See for privacy and opt-out information.

Jul 16

6 min 27 sec

Growing Garlic is one of the easiest and best things to grow as a beginner gardener, but it may seem complicated and also how do you know when to harvest it?! I got you covered in today's episode. It is all far easier, more fun, and way less work than you may think. Plus the rewards are more than just the bulbs of garlic to keep you healthy this winter...Garlic may be the gardener's best friend. Read more in today's blog post ---- How to Know When to Harvest Garlic See for privacy and opt-out information.

Jul 14

22 min 26 sec

Today's Friday Meditation is all about peas and the lessons they have taught me this year. If you want to dive deeper into these can join our community this fall by checking out this page on our website. See for privacy and opt-out information.

Jul 9

6 min 30 sec

Keeping Deer out of the garden doesn't have to be hard or a huge fight. Many people ask how I do this so I shared a blog post full of the notes and this episode to help you in naturally deterring deer from your garden. These ideas are natural and don't involve a big fight with nature. Here is the blog post for youHere are the Nite Guard Lights I suggest. See for privacy and opt-out information.

Jul 7

25 min 50 sec

New series of reading and sharing our weekly meditations our community enjoys on an even deeper level. We will be sharing these meditations now every Friday for your weekend. If you want to dive deeper with our community you are welcome to check in on one of our upcoming events here. You can join our email newsletter as well to know when the next opening for the community is this Fall. If you are already a member of the community you can read this and receive the journal prompts on the "From Megan" section on the community platform. See for privacy and opt-out information.

Jul 2

11 min 38 sec

I have been lucky enough to connect and sit around many tables with Sara and Nic Theisen of Loma Farm and Farm Club so I knew when many of you asked to hear from them how wonderful and inspiring this conversation would be. The realities of being a farmer are always fascinating to me but being someone who has helped for a very very short stint one summer on their farm, I knew that Sara and Nic had built a special place at Loma. The community they have built from the ground up after moving from Colorado to Leelanau County, Michigan has been incredible to both participate in but to also witness as well. Now they and their partners in the business Gary and Allison Jonas (also dear friends who also created popular Little Fleet) have launched a community-centered gathering place of food and drink that is literally nestled amongst some of the fields of Loma Farm. Launched during the heart of the pandemic it was one of the most beautiful and hopeful expressions in our community during a challenging time. It now is one of the hottest places to hang out in Traverse City and Leelanau County, but it isn't just because it is beautiful...there is a real sense of connection and community that is clear through what they have built. This interview shows what it takes to build something out of passion, community, and hard work. To me, this interview connects why we need connection and how much it can change everything. Learn more about Sara and Nic of Loma Farm below:Loma Farm WebsiteFarm Club WebsiteLoma Farm InstagramFarm Club InstagramA Great Article about Loma FarmIf you loved this interview make sure to Subscribe to support us in getting more interviews and conversations like this on the podcast. See for privacy and opt-out information.

Jun 30

1 hr 1 min

This week our summer community is open and ready for you to join. If you have been thinking about it, today in the episode I offer up the vision for what we will be doing in our community, why this community means so much to me, and some highlights of the upcoming season as well as the ways it is deeply impacted me. You can learn more and join here on our website: you just want to check out our event offerings for summer here are the events and all the details:Cooking Live with Anna Watson Carl of The Yellow Table - July 8th, 12 PM (Lunch) ESTPreserving the Abundance - How Megan Saves Tomatoes - No Canning Required + Recipes for Download --- August 18th, 8 PM ESTPreserving the Abundance - How to Dry and Save Herbs + Recipes for Download ---- September 10th, 7:30 PM ESTWe cannot wait to have you join us for any of these events or even in the community! See for privacy and opt-out information.

Jun 23

32 min 33 sec

What began for husband-wife duo Hannah and Brady as a quest to recreate New Zealand-style muesli inspired by their honeymoon travels morphed into a mission to clean up the overly-processed cereal aisle back home in the US. Seven Sundays' humble roots began by selling muesli at the local farmers' market, and today you'll find their muesli and the new Sunflower Cereal in retailers like Whole Foods, Target, and Costco. Along the way, Seven Sundays is working to build a better food system from the ground up: one that works in harmony with nature and benefits all: from the farmers that grow it to the people who eat it, and everyone in between. By reconnecting people with real food in the morning, they are hoping to inspire the feeling of Sunday every day of the week. To find out more about Seven Sundays' products head to their website or learn more about them on Instagram. See for privacy and opt-out information.

Jun 16

1 hr 2 min

Have you tried companion planting? If not today you are going to learn everything about it why Tomatoes are my favorite plant to play with companion planting. They are so fun to use these methods on and I promise you will enjoy it. Check out this blog post I wrote all about the best tomato companion plants to use in your garden. OUR COMMUNITY OPENS JUNE 20th for Summer. Get all the info below. Memberships can be purchased per season at $50 per season or for $160 for all four seasons, which saves $40 a year (nearly a whole season for free!).To find out more info about the community you can head here to see slides discussing it all.You can sign up to join the waitlist to hear more by signing up for our FREE newsletter.If you have questions about the community please direct them to our community specific email: See for privacy and opt-out information.

Jun 9

32 min 20 sec

I am detailing EVERYTHING to know about building a chicken coop and the realities that may surprise you. I spent a lot of time doing the research before we purchased our hens. I had been researching for years. We then created a design for the coop with my dad who is a licensed contractor to plan and layout and then to build last year. Enjoy all the details and use the blog posts below to help get the breakdown of all my tips to inspire your chicken coop ideas as you design and build your own coop. Blog Posts I Referenced:How to Build The Best Chicken CoopEverything to Know About Backyard ChickensWhat You Need for Baby ChicksYou can purchase our plans and see more about our coop. My father helped us design these and drew them as a licensed contractor. The plans include the measurements and the drawings along with the material list. The automatic door I am raving about from Omlet. Find out how you can join our community! The doors open June 20th till June 27th. I hope you all join us for the season or the year! See for privacy and opt-out information.

Jun 2

32 min 55 sec

Dive deep into an honest conversation with Randi Kay of Naturally Randi Kay as she and I discuss the realities of the pressures on mothers postpartum, the rhythm of healing, and how to create a positive structure to self-care that involves healthy rituals amongst the things we already are doing. We are really honest about our shortcomings and how messaging is highly effective in not-so-good ways. We discuss social media and even tie it all back into the garden of course. It's a fun and exciting podcast full of wisdom from Randi. Randi's story and journey as a new mom is so important and honest because she is a Holistic Health Practitioner and Educator who specializes in women’s health and abdominal care, Randi serves women in Fargo, ND. Her work helps to offer women how to simplify the healing journey by amplifying their own inner wisdom through seasonal healing, body awareness, and intentional living. She recently launched an online community, The Healing Season, to offer a safe space to explore uniting cyclical living to the healing process. She is the creator of the Simple Self Care Podcast.You can listen to the podcast I did 3 years ago with Randi here on her podcast. Ways to Connect with Randi:Her WebsiteJoin her CommunityFollow in InstagramRandi's next Community opening for the Summer Healing Season is in June. Don't miss the chance to learn and heal alongside her and other amazing women. You can find more on the blog with some quick tips for self-care ideas we shared in the podcast. See for privacy and opt-out information.

May 26

1 hr 9 min

An herb garden is one of the simplest and most rewarding gardens to grow and you can actually grow one and feel super confident about it! It is simpler and easier than you would think. No matter your skill level or the space you have an herb garden is an option for you! I am a huge fan of herbs and have been for so long. Below I detail everything you need to know about growing it successfully, herbs to grow in your garden, and most importantly why an herb garden is the best garden to grow!If you want more info and the details from this post you can head to the blog post. All the links I mention are there! How to Actually Grow a Kitchen Herb Garden ConfidentlyThank you for listening to Fresh Exchange's podcast where we talk about connecting and grounding ourselves to seasonal rhythms, simple gardening techniques, and curiosities on becoming more connected to ourselves through nature.Follow Megan on the Fresh Exchange blogFollow along on InstagramSee what Megan is loving right now on PinterestIf you want to follow more of Fresh Exchange you can sign up for the FREE newsletter right here. You will receive a weekly, monthly, and seasonal email to meander your way through intentional living with the cyclical rhythms of nature.You can find Fresh Exchange's Beginner Garden E-book and a plan for A Simple Raised Bed Garden right here in the online store. See for privacy and opt-out information.


May 19

33 min 5 sec

When we talk about our current climate crisis and the decline in biodiversity it can feel so heavy and impossible, but when I started digging into Doug Tallamy's books about how we can reverse what we are currently seeing by focusing more of our yards on Native Plantings and less on growing a lawn....A weight was lifted. Since then I have become impassioned about native plants. How we can add more and how to build a stronger future with less work by putting more of these plants in the ground today. That said, I feel so thankful we were able to sit down and have this conversation with Doug Tallamy who is the T. A. Baker Professor of Agriculture in the Department of Entomology and Wildlife Ecology at the University of Delaware, where he has authored 104 research publications and has taught insect-related courses for 40 years. Chief among his research goals is to better understand the many ways insects interact with plants and how such interactions determine the diversity of animal communities. Doug's knowledge about the importance and the impact we can make with just a few changes to what we choose for our yard is powerful, approachable, and achievable. Learn more and dive in through the links below. Doug's Books:Nature's Best HopeBringing Nature HomeThe Nature of OaksJoin the Homegrown National Park movementRead more about resources to help you navigate finding out about Native Plants on the Blog. Follow Homegrown National Park and get great advice from Doug on Instagram See for privacy and opt-out information.

May 12

47 min 6 sec

Backyard Chickens have become so common during the pandemic. 2020 saw a huge spike in families deciding to get chickens, building coops and more. Mike and I joined the masses and added 13 chickens to our land last year and spent our summer building a huge coop. Needless to say, we learned a lot, but I didn't learn any of it without the help of my friends, so I brought on the two women I share a "chicken" text chain with to share hilarious stories, real truths about backyard chickens, and more. If you want to learn more about backyard chickens and get some highlights from this episode you can head to the blog and read the post all about our chickens and you can watch this Coop IGTV for more info as well on building our coop. Next month we will be releasing coop plans for purchase and doing a full coop tour so you can see inside around and more. You can also hear the truths and tips we learned in an upcoming episode as well. See for privacy and opt-out information.

May 5

1 hr 5 min