September 1, 2025 • 40 mins
Join us this week while we share our 3 rhythms we swear by for a more comfortable, lower risk, enjoyable pregnancy. We'll share practical tips on integrating these vital habits into your daily life, helping set the stage both a thriving pregnancy and a smoother birth experience.
00:00 Introduction to Kelly and Tiffany's Podcast
01:09 Engaging with the Audience
02:01 Current Listening Habits
10:03 Listener Reviews and Feedback
11:38 Three Key Rhythms for a Natural Pregnancy
18:46 Hydration Tips for Pregnancy
22:03 Importance of Nutrition During Pregnancy
28:41 Movement and Exercise for Expecting Mothers
34:59 Holistic Approach to Pregnancy and Birth
39:05 Supporting Our Ad-Free Show
Links We Chat About
Tiff's Jewel Memoir She's Enjoying
Spinning Babies Daily Activities
Our Monthly Membership
Our Weekly Newsletter
Our Childbirth Education Course, use code RADIANT10 for 10% off
Be sure to subscribe to the podcast to catch every episode. Follow us on Instagram for extra education and antics between episodes at: @beautifulonemidwifery
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to at Home with Kellyand Tiffany, where we share
powerful tools, excitingeducation, and relatable views
about holistic health,physiological birth, and
thriving in the female body.
We are home birth midwives insunny San Diego.
Passionate about thealternatives that give women
control and confidence inhealth, in birth and in life.
(00:24):
We've poured a lot of love intocreating very in depth and high
value offerings.
A monthly membership, aphysiological birth course, and
holistic guides for the womenwho really want to dive all the
way in.
But this podcast.
We want to bring zero costinformation about health and
natural birth and make theseimportant topics accessible
(00:46):
always.
Your support of the show is alsozero cost and means everything
to us.
When you leave a review, sharean episode and join our
newsletter.
It really helps us keep thisspace open, ad free and full of
honest, valuable conversations.
Now let's dive into today'sshow.
(01:09):
welcome back to the podcast.
You are at home or you'resomewhere else in the car.
On a nice leisurely walk.
Maybe you are doing the dishes,which you'd probably be at home
for doing that.
But anyway, you are at home withKelly and Tiffany.
I am midwife Kelly.
And I'm Tiffany.
And we are chatting about thethree most impactful rhythms for
(01:33):
a natural pregnancy.
There are many rhythms outthere.
We have dialed it down to whatwe believe are the three most
foundational pieces.
If you were like, I can onlyfocus on three things right now.
I have so much going on in mylife.
I want a healthy pregnancy, butcome on, I need to pare it down
a little bit.
This is the episode for you.
It is the episode.
(01:53):
Every episode is the episode foryou.
I would just like to say, butyou introduced our podcast.
Perfectly with the icebreakertoday because you are talking
about the multitasking oflistening, learning, and then
doing something else with yourbody, which I'm really working
(02:15):
on getting regular walks inright now, and so I've been
listening to.
So much stuff, and I'm willingto listen at one and a half or
two times speed for things.
And so I'm consuming a lot ofmaterial and it's actually
really lovely.
I feel like there's seasons forthat.
I'll get burnt out on this andthen I'll just listen to music
(02:36):
for a while.
But I'm definitely in a, I wantthe information, I wanna be
invested in the stuff.
So Kelly, I wanna ask you whatyou're currently listening to
right now.
I'll share while you're thinking'cause I didn't prep you for
this one.
I'm currently listening.
This is kind of funny, but it'samazing.
It's Jewel.
(02:57):
Jewel, the singer, her memoir.
I don't think she, I think shewrote it like maybe 10 years ago
or something.
But she's, it's really welldone.
And she does the audible versionof it and it comes with the
Audible membership for those ofyou who are audible people out
there.
But I also saw it on my Libbyapp.
You can get through your, getthe audio book through your
(03:20):
library too.
And I have.
I'm almost finished and I'veonly been listening to it for
four or five days.
It's so good.
And then I'm like very, I'm verydeep into like a lot of podcasts
about nutrition and macro andbodybuilding and putting on.
(03:45):
Muscle and the strategy behindthat.
And so I have three or fourpodcasts that I have binged.
Completely all of their stuff.
And now I'm just feverishlywaiting for the new episodes
that they release every singleweek.
Which is how people havedescribed utilizing our podcast
before too.
So I totally get it.
(04:06):
When you're just in a deep diveabout something and you wanna
know all the things, and youwant to hear the opinions of
people that you trust and hearthem talk about the things that
like you, you're like, tell mewhat I need to know.
I get it.
So those of you who listen toour podcast that way, thank you
so much for your loyalty.
Thank you for being here withus.
(04:26):
Being a consumer on the otherend of enjoying other people's
podcasts definitely gives meperspective.
I'm just laughing.
There are certain podcasts, Ican listen to it like one and a
half or two times, and then I'mthinking of a podcast in
particular where I'm like.
She talks fast enough alreadythat when I've tried that, I'm
like, yeah, I can't get throughthis any faster, because there's
so much going on already.
I have two podcasts that Ilisten to that are like.
(04:48):
I don't wanna say pop culture,it's at current events.
And I listen to them not everysingle day.
But when I'm like, Ooh, I'minterested in understanding
this, like what is happening inthe world in this way a little
bit more.
I'm interested in understandingthe background of why these two
people groups hate each otherand they're going after each
other in war, whatever.
And so, I have two of those thatI'm like very into.
(05:10):
I have never once.
Oh, am I truthful in this?
I don't think I've ever oncelistened to an audio book.
As you were talking, I was like,I think I only listen to
podcasts and then I read books.
But I, this is interesting.
I wonder if I would actuallylike that.
I listen to the Bible on my so Iguess that's technically a book.
And then I have two other, likestrategy or personal interest
(05:33):
things that I'm listening toright now where I'm really into.
Like budgeting and investingright now, like wisely.
And so there's a couple justvery top level not weighing me
down kind of things about thosethat I'm listening to.
And then.
I will also listen to, there'sthis comedian that we've seen in
person a few times named JohnChrist.
(05:55):
He has a a podcast where some ofthem that he puts away one every
week and usually they're alwaysfunny, but I almost always
listen to the ones when he hasguests on.
'cause he's just a really greatstoryteller and like
interviewer.
And I have discovered somepeople that I'm like, oh, I've
heard of you before.
But I never actually knew thatI.
Enjoyed spending some, likespending this time with you and
(06:18):
learning about you.
So I'll link a few of like myfavorites just in case.
That gets interesting.
I really try to say, I don'twanna go too deep on current
events'cause it can really messmy brain up of doom and gloom
when you look around the world.
But this is the way that I candip my feet in and understand it
(06:38):
a little bit more.
While still protecting some ofthe space and getting like wise
counsel on what it means and howto process it too.
So I'm kind of all over theplace.
If you were to look at mypodcast list, which I actually
am, I really enjoy that.
I'm all over the place withthat.
I, yeah.
And I don't listen to anythingin our niche.
(06:58):
I do not care what other.
Birth podcasts are putting outsame.
I do not wanna listen to that.
I'm like the very I'm a humanbeing.
I have other interests.
I will produce and create thistype of content.
I do not wanna listen to it.
I feel exactly the same way.
(07:19):
Exactly.
I can't believe that you havenever listened to an audiobook.
I cannot believe it for somebodywho loves.
Books so much that you haven'ttapped into that one.
Yeah, I don't know why it'snothing per, it's nothing
personal.
I just, that maybe there'ssomething I, oh, I don't even,
not personal against you,personal against the idea of
(07:40):
audio books.
Even with Kindle.
I can't, my mom gave me a Kindleand I was like, oh, I'm so
thankful.
But even that, I'm like, Idon't, I think it's the physical
movement of the pages orsomething that I also enjoy.
I'm sure I could get into it.
Maybe I should just give it atry and.
Report back to the podcast.
It is totally differentexperience listening.
(08:02):
I will say completely differentexperience and I can't, not all
books can be listened to thesame way that they can be read.
So it really depends.
I would, you gotta be picky withthose, with the distinctions
there.
I love that you're listening tothe Jewel audio book though,
because she grew up or had partof that story in San Diego.
I'm pretty sure.
(08:23):
And I remember being in highschool or maybe it was a little
bit younger and hearing thatlike she lived in a van and has
made something of herself,right?
Like this entire story of herlife.
And I remember being like.
What a fascinating, like even asa young kid, I'm like, that's
just fascinating that somebodycan have that kind of life.
And as you mentioned that, I'mlike, oh yeah, I forgot she put
(08:43):
something out.
But that actually sounds reallyintriguing, like understanding
that entire experience of hers.
Yeah.
She's a fascinating lady and Idon't, I never knew very much
about her, but got, just gotcurious because she was
mentioned in another book thatI'm reading about.
Slow productivity she was givenas an example.
(09:05):
And he get, he went into alittle bit of her background and
I was just like, whoa, that'sfascinating.
I wanna hear more about that.
And I'm at the point right nowin the book where she's talking
about her birth of her son andshe needed a cesarean.
And so the way that she, talksabout that and details.
(09:25):
That is very frustrating for me.
Love all the other pieces aboutthe book, but she actually said
some clinically inaccuratethings about her prenatal care
and the pro, the way that thecesarean was performed.
I was like, no, that's not whatto you probably, I hope not.
You'd have a whole lot more.
(09:47):
Serious things happening.
But besides that, and she tendsto be very, very emotive, a
little bit woo with some of herthoughts and ideas and stuff.
But the story of her life isvery fascinating.
I would recommend the book.
Great.
Okay, we're jumping right intonot the topic.
(10:07):
Nope.
No.
We are jumping right into abeautiful review from the Real
Patty Mac gives a five starreview.
The title of the review is theBest Exclamation Mark.
And she says, I've been afollower on Instagram and a
podcast listener for quite sometime, probably three years.
And I still enjoy Kelly andTiffany so much.
(10:29):
Not only are they a wealth ofknowledge to women wanting to
take a more hands-on approach totheir health, but they're so
funny and relatable.
Thanks for all your content.
I've been binging your olderepisodes and I learned something
new almost every time.
That's from the Real Patty Mac.
You let us know.
You heard us read your review onour show.
(10:50):
We'll buy you a drink.
I like that she said she's beenlistening to us for a while and
she sounds surprised that she'sstill enjoying us.
That was like the sweetestreview, but I was like, oh,
that's actually really funny.
Oh, I've been listening to youguys for a while and amazingly I
still find you acceptable andenjoyable.
I love it.
Yeah.
Somehow we have maintained ourhumor and relatability.
(11:11):
I love it.
Maybe because we took a ninemonth break.
Probably.
Maybe that's the key.
Keep'em guessing and wanting andhungry and we'll come back
refreshed.
Still funny.
Still relatable.
Absence makes the heart grow.
Much fonder.
Oh man.
I don't know if our, I don'tknow if our follow, if our
audience can handle another longbreak.
(11:33):
We're not gonna do that to youguys again.
Probably.
Nope.
Probably won't.
Alright.
Three most impactful rhythms fora natural pregnancy.
There's so much advice outthere, ladies, and a lot of it
is good.
A lot of it's true, but it canquickly become overwhelming.
It can quickly becomeperformative.
And when we feel overwhelmedwith these quote unquote shoulds
(11:56):
are burnout on all the stuff.
Doing all the things.
Hashtag we can fall back on thefoundation of rhythms over
tasks.
So it's an opportunity leaninginto the rhythm.
We talked about that a littlebit in our last episode.
Pregnancy and other lifeseasons.
Like pregnancy, they are meantto connect us.
(12:16):
They are meant to connect us toour bodies.
We thrive on rhythms.
We don't thrive on rigidity.
And I think as women especially,we have this like uncanny
ability to really own our.
Actions and really bring meaningto them and allow them to be
(12:37):
like important and intentional.
And we can do that in ourpregnancies too.
So when we talk about pregnancyrhythms, we share that word, we
share the word rhythm a lot onhere.
But it's basically daily habitsthat create sustainability
nourishment stability.
Resilience there.
It's all meant to connect you tothe experience in a really
(13:00):
meaningful way, but the rhythmpiece of it kind of gets us out
of the rigidity of.
The shoulds and the tasks andstuff, and so it's, we, it's
really considering how do Iadopt these pieces into my life
that feels like authentic, thatfeels easy, that I feel excited
about.
And so we asked our Instagramaudience.
(13:20):
To tell us what three thingsthey think are the most
important and these threethings.
Exactly.
It was fascinating how quicklyand how abundantly these exact
same three things came up againand again for women.
And so of course we have toagree these three core rhythm
(13:41):
rhythms to support a healthy andconnected pregnancy are
hydration.
Nutrition and movement.
And so that's what we're gonnaunpack with you ladies today.
How to why they're important,and how to fold them into real
life.
Yeah.
And it's so funny'cause thoseare like hydration.
(14:01):
Yeah.
You gotta do that to.
Stay alive, right?
It's, we're talking veryfoundational, but when we miss
some of these things, the impactthat they can have on our bodies
is pretty incredible.
So even something like hydrationthat I'm gonna talk about, like
it has such a huge impact on anyseason of life.
Like you almost always can belike, I can do this a little bit
(14:23):
more, a little bit, work thismore into my day.
But again, I think it's helpfulto see, it's not like.
Getting a new red light mask,and it's not a vibration plate
and it's not, it's not all ofthese extra things.
It's actually coming back tovery simple things and doing
those well and kind of enjoyingthat simple piece.
And that's what I just love.
(14:44):
I love peeling off some of thoselayers and figuring out like,
how can I feel better without hahaving to like, keep feeling
like I'm doing more stuff?
Or what's something reallysimple I can do that will make
me feel much better without thatmuch, mental effort.
These three things areabsolutely that, so hydration
matters, right?
Of course it does.
But it matters particularly inpregnancy because.
(15:06):
Your blood volume is increasingso much, your amniotic fluid is
being created.
So that in and of itself is alot that's happening FluidWise
in your body, but then we needto also move some of these detox
pathways through.
We need to support yourdigestion, we need to support
your energy.
All of those things need supportthroughout pregnancy and
hydration is a massive, has amassive impact on those things.
(15:30):
And when we're not focused onthat or we're kind of lagging in
this particular area.
More chronic dehydration or evena day you may feel like, oh man,
I actually really feel that youmight get more headaches, more
just exhaustion and fatigue.
Swelling and even pretermcontractions.
Lots more brass and hicks,things like that.
Almost like kind of across theboard when women would come into
(15:53):
our office and say oh man, I'mhaving a lot of Braxton Hicks.
I'm having.
A lot of these contractions, lowback stuff, whatever.
One of the first things we askis like, how's your hydration
been?
And a lot of times they're like,well, I could be better at that.
I'm like, well, yeah, it's 85out and you're running around
after a toddler.
Like these are important things,right?
Important rhythms to reallyestablish and.
Create some importance around,right?
(16:14):
We talk about rhythms in TIFFmentioned this idea of like, how
can I do something that doesn'tfeel like I'm necessarily have
to check it off a list, likeit's, hanging over me, but how
can I just weave it into my daywhere it feels like.
This is just who I am.
I am the person who hydratesmyself.
So one of our best tips is firstthing in the morning, getting a
(16:37):
glass of water right?
And mineralizing it really well.
So just a good glass of water.
First thing in the morning.
You can put trace minerals inthere.
A pinch of salt.
You can put some lemon in there.
You can do all of it if youwould like and drink that.
Start your day off really well.
It's really common for women towanna go straight to coffee or
something like that.
We wanna.
We wanna beat that and start thebody start the day off really
(17:00):
well for your body.
So that's like probably one ofthe keys that can help make this
more of a rhythm for you whereyou want to continue on with
that.
If you don't have a large waterbottle with you I definitely
recommend grabbing one.
It's a really easy way to trackyour intake.
So instead of just drinking outof glasses all day, it could be
really helpful to say, Hey, Ihave this water bottle.
(17:21):
And, or 40 ounce or 20 ounce,whatever, and here's how many I
want throughout the day, right?
We're shooting for 80 to ahundred ounces a day, generally
speaking.
And so that's a really helpfulway to make sure Hey, I am in
the rhythm of actually hydratingmyself because I can see.
I can see, hey, I've had to fillthis thing up three times and
it's 20 ounces each.
(17:43):
And hey, I'm shooting for 80today, so I need to do this
again.
We've mentioned also herbalinfusions and things like that
on here.
So, we started selling our Noratea and we got a lot of
questions on does this count ashydration really?
And yes, it absolutely does.
It can really gently hydratealso.
And you also get the impact ofthese really nourishing outcomes
(18:05):
from these herbs.
And so it's a great way to belike, I maybe don't like water
so much, or, gosh, I'm happy totry the trace minerals, but
they're not my favorite.
What else can I do to addsomething just slightly
different without drinking,,juice or soda or something like
that.
Norty in particular, but herbalinfusions are wonderful to help
kind of break up that day.
(18:26):
And then just being aware.
As you look at yourselfthroughout the day, check in
with yourself and what exactlyis going on, you wanna watch for
signs of dehydration.
You wanna make sure okay, maybeyou're somebody who needs a
little bit more than that 80,ounces, and your body will start
to tell you that, right?
You wanna take a peek at yoururine.
If you have dark urine, that'sdefinitely a sign.
If you're experiencingheadaches, it's always worth it
(18:48):
to try to drink a little bitmore mineralized water.
If you're chronically dry lipsor experiencing dizziness, those
are all things that when womenbring them up to us, we are
like, Ooh, let's go here first.
Let's talk about this and howthat's going for you, and then
continue to move on, right?
For different questions andsituations.
But what's great is that, again,like I mentioned, some women are
(19:09):
just like, I just can't drinkthat much water.
It's feeling like so much.
You can totally make it what youwant it to be.
So say you're like, dude, thetrace minerals, that's gross.
Or, I don't really like lemon.
All the things that you'resaying are not my favorite.
You can absolutely put differentadd-ins that you would like to.
My daughter has been puttingcucumber in the bottom of hers,
like very bougie, but she drinksway more water now.
(19:32):
And I'm like, I don't care.
Be as bougie as you wanna be.
This is actually helping us.
So this is great.
I will.
Hundred percent every singleday.
Drink way more water.
If my water bottle has a strawversus one that I have to like.
Really struggle and move my neckto put my neck back to drink a
straw, like changes that for me.
So that's a really helpfullittle tip there in case you're
(19:53):
like me.
Or you could be like, this isgonna be, my, my fancy cup.
This is gonna be my fancy waterbottle.
You go get something that makesyou feel like.
I want to use this and I meanthis is true in a lot of
different ways, but you probablywill use it a lot more because
it's your special, it's yourspecial cup.
It's your special bottle fordoing that thing.
(20:13):
So there are some pieces to likejust start to weave this more
into your day.
We oftentimes don't think aboutit like, yes, we have to drink
some water.
But especially in pregnancy, itmatters a lot.
And so those are my best tipsfor creating that rhythm for
yourself so that you're,creating the healthiest,
happiest, most comfortablepregnancy for yourself.
(20:36):
Yeah, and we like are asking ourown clients about hydration at
every single visit because itreally does matter so much in
just, multiple things and helpsprevent other complications and
stuff.
I am always like asking womenabout hydration and they're
like, yes, I'm drinking enoughwater.
And we're like, well, where'syour water bottle right now?
(20:58):
Do you go someplace without agiant water bottle, like your
prenatal appointment then you'reprobably not hydrated enough.
Or when we would, we always askwomen before we.
Do their physical exam.
Do you need to go to thebathroom before we press on
your, abdomen and your baby andyour bladder?
And if they have not gone to thebathroom during the entire ti
(21:19):
our entire visit, that's anotherthing.
I'm like, you're probably notdrinking enough.
I'm probably not drinking enoughcleaner fluids.
So keep that in mind as youassess.
Are you drinking enough water?
Are you carrying your waterbottle with you everywhere?
Are you.
Do you need to use the restroomfrequently?
I mean, you're pregnant, right?
So yes, but hydration isimportant enough to take a
(21:42):
couple extra tricks to thebathroom in order to get
hydrated, and you don't wannasave all of that for the end of
the day when you're feelingpoorly and you're like, oh, I
probably didn't drink enoughwater.
And then you throw a bunch ofwater in your body.
To get into bed and have to getup and, pee extra times and
stuff.
So, front load it, ladies, it'sso important.
(22:03):
The next big rhythm isnutrition.
Nobody needs to be talked into.
Eating well in pregnancy, right?
Everyone knows that is the timeto really show up.
Nutritionally food literallybuilds your baby.
It is fueling all of the systemsthat are a little bit stressed
in your body.
(22:24):
Nutrient stores and nutrientintake also help prevent common
complications.
It's important to pay attentionto when you're eating.
How long you're going in betweenmeals, having balance in the
types of foods that are gettingon your plate.
Blood sugar, stability is keyfor so many things.
Your mood, your energy yoursleep.
(22:47):
Your baby's ability to start,managing their own metabolic
processes.
So lots and lots of reasons whygood nutrition matters in
pregnancy but to incorporatethis into your life a little bit
to see if these rhythms are inthe right place or if they could
use a little bit of improvement.
Consider eating within an hourof waking up, having a really
(23:09):
protein dense meal first thingin the day.
And we're not talking to eggs ona piece of toast that is like 12
grams of protein.
That's not enough.
You need about a hundred gramsof protein every day, and
you're.
Pregnancy.
So each meal needs to have 30 or40 grams of protein, and we
suggest getting the most proteinout of your breakfast meal.
(23:31):
And that takes a lot ofconscientious energy and thought
so.
Be thinking about that ladies,where can you put the col?
Where can you scoop somecollagen?
Getting breakfast meats ordinner leftovers incorporated
into your breakfast routine toget a lot of protein.
First thing in the day is gonnareally help the whole rest of
(23:53):
the day.
Experiment with this.
Don't take my word for it.
Commit to having a protein richbreakfast an hour after waking
up in your pregnancy.
Give me like five days of that.
And if it, and you tell me thatit doesn't help you feel better
and more energized and like youcan tackle your day a little bit
better.
(24:14):
Controlling hunger, blood sugarregulation, all of that good
stuff, we want three main mealsor five mini meals.
When you get towards the end ofyour pregnancy, you might need
to have.
Smaller meals, which means theyneed to be closer together.
It doesn't mean that we're goingto eat less.
We want some snacking in there,and we want these food choices
to be focused on protein first.
(24:36):
And then next is really good.
Healthy dietary fat, like animalfat, nuts and seeds, fat and
just good, healthy fats like,olive and coconut, and I could
just list all of the.
All the fats that come fromanimals too, which would be
wonderful to get on every singleplate that you prepare food for
(24:58):
yourself.
And then the next focus insideof that is fiber.
So picking really high fiberfoods is gonna help you
assimilate your nutrientsbetter.
It's gonna help with digestion,it's gonna help with keeping
your detox pathways open.
It's gonna help with using thebathroom.
It's gonna help with.
STI and just being able to havecomfort and ease in your body
(25:23):
with a good amount of fiber.
We also wanna be emphasizingmineral rich foods.
I know we harp on that all thetime, constantly.
We even said, mineralize yourwater.
We'll see if Kelly has a way tomineralize movement in the next
section.
But things like.
Eggs, leafy greens, grass fedmeats, root vegetables, broth.
(25:45):
That should be something thatyou're getting in every single
day, is having a mineralmindset.
Don't be afraid of salt.
Don't be afraid of fat.
They're vital in your pregnancy.
And then if you're havingtrouble with digestion and
you've got your fiber where youwant it to be, we're talking
like 25, 30, 35 grams a day offiber is a good target.
(26:08):
You can support your digestionwith digestive bitters or
digestive enzymes.
Being mindful about eating, soplanning, mealtime, sitting
down, concentrating on yourfood, chewing it, not scrolling
on your phone or watching TV or.
Eating while you're standing inthe kitchen.
That's my worst habit, is justlike cleaning up and eating at
(26:30):
the same time.
And then probiotic foods arereally important for digestion
too.
And probiotic foods are reallyimportant for so many other
things in your pregnancy and caneven be a part of preventing GBS
overgrowth and all of that.
So we wanna make sure that is anemphasis.
And what we recommend that ourown clients do is do a little
(26:52):
bit of planning.
You don't have to do full onmeal prep or meal planning, but
make a little station in yourkitchen where all of your go-to
snacks are so that you're neverstuck not being able to grab
something when you're hungry.
Pregnancy, hunger can come onreally quickly and suddenly
because there's just such abigger demand on your body.
So you wanna make sure that youhave things like dried fruit and
(27:15):
nuts, hard boiled eggs.
Chia pudding.
Collagen smoothies, preppedcheese, beef sticks, trail mix,
all that kind of thing that youcan just grab.
Even if it's just your favoriteprotein bar or having fresh
fruit around.
Just make sure that you alwayshave something that is kind of
balanced, that you can planahead of time.
(27:36):
This is what I'm gonna grab whenI'm so hungry.
Sometimes like you're getting asnack while you're preparing
your meal, right?
Because you're like, I need toeat right now, and then I can
take the time to make the foodthat I need after that.
And food is a very loaded topic.
There's so much more that wecould share.
On the nutrition perspective, itwas really hard for me to keep
(27:58):
it pared down.
I hope it didn't overwhelm youbecause when I say we, we need
to be careful to emphasize these27 things.
I mean, it.
What's funny is I have kept thislike little idea of a food
station, a snack station sincemy last pregnancy.
Because I was like, all of asudden right here, I'm like,
okay, I'm gonna eat an egg and abeef stick, and then I'm gonna
decide what I want to eat.
(28:18):
But the same thing can stillhappen.
And so I still just grab a beef,stick a cheese stick, whatever,
and then I'm like, okay.
Now I feel more balanced.
If we've been out for a longtime or something.
And so I, these are greatrhythms to get into in
pregnancy, very important.
But I think you'll start to findthat once you start doing them,
then you're like, well, this isjust my life.
This is just how I do it.
And it can have really positiveimpacts beyond pregnancy as
(28:40):
well.
Okay.
Tiff, you mentioned the last oneup is movement.
I can figure out a way tomineralize this that I will
share with you in just a moment.
But movement is going to beincredibly important.
There's a lot on there that whenI say movement, I'm saying
moving your body.
I'm not saying.
Join a CrossFit gym.
I'm not saying start this newprogram.
(29:00):
I'm not saying, completely shiftyour life.
I'm saying the foundational,moving your body.
We'll talk about a little bitmore what that can look like,
especially if you're somebodywho's just not in that rhythm
already.
But movement in your body isgoing to be incredibly
important.
It's gonna support yourcirculation, which is working
overtime while you're pregnant,it's gonna help your lymph flow,
which absolutely helps.
(29:21):
Detox pathways and all of thatgood stuff.
It's gonna help stabilize yourblood sugar.
Incredibly important inpregnancy.
It's going to support baby'sposition, getting them to an
optimal position, which.
Both helps for comfortthroughout your pregnancy, but
also prepares for birth as well.
And also movement consistentmovement has absolutely been
linked to mood stability and sorising of moods and just like
(29:44):
feeling more stable in that way.
So that is a like a win-win,win-win situation.
It's gonna prepare, like Imentioned, getting baby into a
good position.
It's going to prepare your bodyfor labor, right?
It's going to encourage thatendurance that you are going to
need, and it's gonna encouragesome connection with your actual
body.
What is my body saying to me?
(30:05):
How do I feel when I'm moving mybody?
How do I feel when I'm notmoving my body?
And so pregnancy is a lot to dowith that connection with your
physical self and how you arefeeling about your changing
body.
And all of that movement canabsolutely help support that
experience as well.
So daily, what we are lookingfor, some of these like rhythm
ideas, we are looking tobasically one of the, some women
(30:28):
will come in and say.
Well, I'm just walking.
I just go for a 30 minute walkevery day, and that's all I'm
doing and I'm like, that is thebest thing that you could be
doing, right?
That is one of the very topthings that you could be doing
between 10 and 30 minutes everyday if you only have five
minutes.
You can do that just multipletimes, right?
You only have 10 minutes, youonly have 15.
You can break it up absolutely,but you may discover man, this
(30:50):
is actually feeling really good.
Once you could go together as afamily, you can go by yourself.
You can say, my midwives said Ihad to leave the house for 30
minutes.
And, you just enjoy your solotime, whatever that is.
But simply just walking.
So again, I'm not saying youneed to turn your life upside
down, but that is an incrediblysupportive rhythm to get into.
(31:10):
So beyond walking.
Stretching is gonna be reallyhelpful.
I don't know if you've ever donelike a really good stretch where
it's almost like it hurts sogood where you're like, oh my
gosh, that's the spot.
Ooh, kind of.
But also, oh my gosh, yes.
That kind of stretchingthroughout pregnancy can feel
really good as you're bones areshifting as the fascia's
changing.
All of that can really help.
(31:31):
Just feel good.
Open up your hips a little bit,balance your pelvis really well.
Spinning babies.
The website, we can put it inthe show notes, has great kind
of daily stretches and likequote exercises.
It's,, positions to get intokind of thing that are wonderful
for some of this kind of prepthat we're talking about.
If you find yourself, if you'relike, okay, that sounds great,
but all I'm getting is reallyjust a walk in the evening,
(31:54):
maybe 30 minutes.
That's great.
But one of the things,especially if you're somebody
who sits, at a computer a lotduring the day or you're just
noticing throughout your dayhuh, I'm not really moving my
body much during the day.
My toddler's on the floorplaying and I'm just sitting on
the couch.
'cause I'm like, I don't wannaget on the ground.
And, maybe you're not going out'cause you're not feeling well
or something like that.
If you have some sedentary timeconsistently in your day.
(32:16):
Just break it up a little bit.
Break up, stand up, walk aroundthe room a few times, right?
Sway back and forth.
Moving your body, your hips.
Do some pelvic tilts.
Get a birth ball.
If you're somebody who's,sitting at a desk at work or
something, you may feelridiculous, but you are going to
be so happy if you switch to abirth wall.
It's gonna feel really good toget a little bit more of that
(32:38):
movement in again during a moresedentary time potentially.
And then I think it's importantto recognize.
This is not the time, again,like you do not have to overhaul
your whole life to do this.
And it's not the time to be likeI am now going into get into the
best shape of my entire life.
It's not necessarily a bad goal,but it's not about that, right?
(32:58):
You wanna be moving to feelgood, not about the pressure
that's on you and your body andthe way it looks and all of
that, right?
You wanna be moving for yourselfand for your baby and how that
makes you feel.
So you need to kind of recognizetoo, as you're moving.
Potentially you're like, okay,yes, but I do wanna also wanna
strength train.
Wonderful.
You want to do that to feelgood, not to overexert yourself
(33:22):
or to get like your personalbest, record or whatever you're
doing it to again, connect andget that rhythm piece in rather
than this entire overhaul.
But you can absolutely call afriend and be like, Hey.
Will you be my walking partneror have a few of them or put
your headphones in and listen tothis podcast, listen to birth
(33:44):
podcast, listen to somethingthat's going to lift you up and
get you excited for what you aredoing right.
That can make me excited.
There's some, car rides I haveto take and I'm like, oh,
actually I'm excited'cause that45 minutes is absolutely like,
that's the time I'm gonna getthis podcast in.
And that feels so good.
Something kind of mundane thatgets you excited about doing it.
And then if you are doing somegentle movement, walking,
stretching, things like that,take that as a time to.
(34:06):
Pray to meditate, to just begrateful for this experience
that you're having.
And then I'm gonna add in, youalso can spray some magnesium on
your legs and things afteryou're walking because you may
have exerted yourself if you'reup on hills and things like
that.
And that is where you can getyour minerals in while you are
focusing on moving your body.
(34:28):
So an incredibly, this sounds sosimple, all of these things.
But if you kind of like nailthese, I can guarantee you are
going to be feeling much betterthan if you were like subpar,
like not focusing on thesethings.
And like to mention, give it afew days of implementing these
things.
I can, I could guarantee you aregoing to be feeling much better
(34:51):
and you're also giving yourselfthe opportunity to set yourself
up for the healthiest pregnancythat you possibly can.
Yeah, and like it's, it reallyis about the foundation, right?
It's about doing these thingsreally well, and then.
Having the space to be able tolayer on top of it, not skipping
(35:11):
over it, but layering on top ofit.
Other ways of taking care ofyour body, throwing in some
other routines and stuff likethat to prepare for birth.
This has to be the foundation,but we're not sharing it in
these are check boxes either.
Like they're meant to beanchors.
These are small actions that youfeel like you can repeat almost
(35:34):
every single day so that you'recreating this internal
environment within yourselfwhere pregnancy can thrive
because pregnancy is a holisticexperience, so we need to keep
in mind how.
The rituals, the rhythms theintentionality with what we do
is helping us physically.
(35:55):
And that's important, right?
That we feel physically healthyand strong.
But also how is that impactingus emotionally?
How is that impacting usmentally, spiritually,
relationally, like these rhythmsare meant to inspire all of
those pieces.
And we're not just building ababy here.
We're not just trying to survivepregnancy.
(36:15):
The point of pregnancy is togive us time to wrap our hearts
and our minds and our bodiesaround the really impactful
event of birth.
And so the, these types ofrhythms are about building your
body's trust, buildingconnection with what's happening
(36:35):
with your body, carving outmoments of intention awareness.
Feeling really good about howyou're nourishing yourself,
listening to what your body'ssaying and being able to
respond.
Feeling connected to when you'renot eating enough, not drinking
enough, not moving enough, andjust feeling more confident and
(36:55):
more connected with what's goingon in your body.
Is.
Only gonna lend you to a moreconfident and connected birth
experience too.
So I know that pregnant womenare highly motivated to make
these types of changes, to adoptthese types of rhythms.
Because it's not just about you,it's about the baby too, right?
And so, pregnancy is a wonderfultime of transformation, but like
(37:18):
you said, Kelly, there's a wholelot of that happens beyond
pregnancy.
A lot of these rhythms.
And intentions end up stickingaround in our.
Lives and lifestyle because theyserve us so well.
So there's an opportunity heretoo, which is really cool.
And for those of you who arelistening that are wanting this
(37:38):
concept, this holistic view ofpregnancy that blends into.
Birth preparation.
Our childbirth education coursehas tons and tons of
applications for that conceptinside of some really basic
foundations like this, so placesto get started.
Then the layers that can come upon top of that.
(38:01):
All for the point of preventingcomplications in your pregnancy,
keeping your birth low risk,getting the right amount of
support around you, approachingthese pieces with intention and
information, and feeling incharge of what's happening in
your body.
That is the place to get thattype of perspective.
(38:22):
So take a look at that link inour show notes too, if you're
looking for.
The type of childbirth educationthat starts at the very
beginning of your pregnancy andwalks you all the way through
that first year postpartum.
It's a really comprehensive andholistic approach to enjoying
this season of motherhood, whichI hope that you have found
(38:44):
something in this episode thatkind of like grounds you to that
concept too.
Ladies.
Yeah, and honestly it was likesuch a good reminder for me some
of these really foundationalpieces and how much of an impact
the basics really can have foryou both in pregnancy and
beyond.
So hopefully it was anencouragement to you as well,
ladies, and we will catch younext week.
(39:06):
Hey ladies, if you're loving theshow and want to help us keep it
ad free so we can keep talkingabout all things birth and
women's health, without cuttingto an ad about electrolytes or
grass fed beef sticks, here ishow you can support us.
First, leave us a quick reviewor a rating.
It helps more women, new moms,and birth enthusiasts find our
(39:29):
show.
And it honestly means so much tous to be reminded that you love
what we are doing here.
Second, share this episode witha friend, with a doula buddy, or
anyone who is on their ownholistic health or natural birth
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And third hop on our newsletterlist.
This is where we share.
Bonus goodies behind the scenesstuff.
(39:51):
Fun little extras you just won'thear on the show.
You can find that link to joinin our show notes below.
Thanks so much for being a partof this growing empowered
community.
We could not do it without you.
Welcome to at Home with Kellyand Tiffany, where we share
powerful tools, excitingeducation, and relatable views
about holistic health,physiological birth, and
thriving in the female body.
We are home birth midwives insunny San Diego.
Passionate about thealternatives that give women
control and confidence inhealth, in birth and in life.
(00:24):
We've poured a lot of love intocreating very in depth and high
value offerings.
A monthly membership, aphysiological birth course, and
holistic guides for the womenwho really want to dive all the
way in.
But this podcast.
We want to bring zero costinformation about health and
natural birth and make theseimportant topics accessible
(00:46):
always.
Your support of the show is alsozero cost and means everything
to us.
When you leave a review, sharean episode and join our
newsletter.
It really helps us keep thisspace open, ad free and full of
honest, valuable conversations.
Now let's dive into today'sshow.
(01:09):
welcome back to the podcast.
You are at home or you'resomewhere else in the car.
On a nice leisurely walk.
Maybe you are doing the dishes,which you'd probably be at home
for doing that.
But anyway, you are at home withKelly and Tiffany.
I am midwife Kelly.
And I'm Tiffany.
And we are chatting about thethree most impactful rhythms for
(01:33):
a natural pregnancy.
There are many rhythms outthere.
We have dialed it down to whatwe believe are the three most
foundational pieces.
If you were like, I can onlyfocus on three things right now.
I have so much going on in mylife.
I want a healthy pregnancy, butcome on, I need to pare it down
a little bit.
This is the episode for you.
It is the episode.
(01:53):
Every episode is the episode foryou.
I would just like to say, butyou introduced our podcast.
Perfectly with the icebreakertoday because you are talking
about the multitasking oflistening, learning, and then
doing something else with yourbody, which I'm really working
(02:15):
on getting regular walks inright now, and so I've been
listening to.
So much stuff, and I'm willingto listen at one and a half or
two times speed for things.
And so I'm consuming a lot ofmaterial and it's actually
really lovely.
I feel like there's seasons forthat.
I'll get burnt out on this andthen I'll just listen to music
(02:36):
for a while.
But I'm definitely in a, I wantthe information, I wanna be
invested in the stuff.
So Kelly, I wanna ask you whatyou're currently listening to
right now.
I'll share while you're thinking'cause I didn't prep you for
this one.
I'm currently listening.
This is kind of funny, but it'samazing.
It's Jewel.
(02:57):
Jewel, the singer, her memoir.
I don't think she, I think shewrote it like maybe 10 years ago
or something.
But she's, it's really welldone.
And she does the audible versionof it and it comes with the
Audible membership for those ofyou who are audible people out
there.
But I also saw it on my Libbyapp.
You can get through your, getthe audio book through your
(03:20):
library too.
And I have.
I'm almost finished and I'veonly been listening to it for
four or five days.
It's so good.
And then I'm like very, I'm verydeep into like a lot of podcasts
about nutrition and macro andbodybuilding and putting on.
(03:45):
Muscle and the strategy behindthat.
And so I have three or fourpodcasts that I have binged.
Completely all of their stuff.
And now I'm just feverishlywaiting for the new episodes
that they release every singleweek.
Which is how people havedescribed utilizing our podcast
before too.
So I totally get it.
(04:06):
When you're just in a deep diveabout something and you wanna
know all the things, and youwant to hear the opinions of
people that you trust and hearthem talk about the things that
like you, you're like, tell mewhat I need to know.
I get it.
So those of you who listen toour podcast that way, thank you
so much for your loyalty.
Thank you for being here withus.
(04:26):
Being a consumer on the otherend of enjoying other people's
podcasts definitely gives meperspective.
I'm just laughing.
There are certain podcasts, Ican listen to it like one and a
half or two times, and then I'mthinking of a podcast in
particular where I'm like.
She talks fast enough alreadythat when I've tried that, I'm
like, yeah, I can't get throughthis any faster, because there's
so much going on already.
I have two podcasts that Ilisten to that are like.
(04:48):
I don't wanna say pop culture,it's at current events.
And I listen to them not everysingle day.
But when I'm like, Ooh, I'minterested in understanding
this, like what is happening inthe world in this way a little
bit more.
I'm interested in understandingthe background of why these two
people groups hate each otherand they're going after each
other in war, whatever.
And so, I have two of those thatI'm like very into.
(05:10):
I have never once.
Oh, am I truthful in this?
I don't think I've ever oncelistened to an audio book.
As you were talking, I was like,I think I only listen to
podcasts and then I read books.
But I, this is interesting.
I wonder if I would actuallylike that.
I listen to the Bible on my so Iguess that's technically a book.
And then I have two other, likestrategy or personal interest
(05:33):
things that I'm listening toright now where I'm really into.
Like budgeting and investingright now, like wisely.
And so there's a couple justvery top level not weighing me
down kind of things about thosethat I'm listening to.
And then.
I will also listen to, there'sthis comedian that we've seen in
person a few times named JohnChrist.
(05:55):
He has a a podcast where some ofthem that he puts away one every
week and usually they're alwaysfunny, but I almost always
listen to the ones when he hasguests on.
'cause he's just a really greatstoryteller and like
interviewer.
And I have discovered somepeople that I'm like, oh, I've
heard of you before.
But I never actually knew thatI.
Enjoyed spending some, likespending this time with you and
(06:18):
learning about you.
So I'll link a few of like myfavorites just in case.
That gets interesting.
I really try to say, I don'twanna go too deep on current
events'cause it can really messmy brain up of doom and gloom
when you look around the world.
But this is the way that I candip my feet in and understand it
(06:38):
a little bit more.
While still protecting some ofthe space and getting like wise
counsel on what it means and howto process it too.
So I'm kind of all over theplace.
If you were to look at mypodcast list, which I actually
am, I really enjoy that.
I'm all over the place withthat.
I, yeah.
And I don't listen to anythingin our niche.
(06:58):
I do not care what other.
Birth podcasts are putting outsame.
I do not wanna listen to that.
I'm like the very I'm a humanbeing.
I have other interests.
I will produce and create thistype of content.
I do not wanna listen to it.
I feel exactly the same way.
(07:19):
Exactly.
I can't believe that you havenever listened to an audiobook.
I cannot believe it for somebodywho loves.
Books so much that you haven'ttapped into that one.
Yeah, I don't know why it'snothing per, it's nothing
personal.
I just, that maybe there'ssomething I, oh, I don't even,
not personal against you,personal against the idea of
(07:40):
audio books.
Even with Kindle.
I can't, my mom gave me a Kindleand I was like, oh, I'm so
thankful.
But even that, I'm like, Idon't, I think it's the physical
movement of the pages orsomething that I also enjoy.
I'm sure I could get into it.
Maybe I should just give it atry and.
Report back to the podcast.
It is totally differentexperience listening.
(08:02):
I will say completely differentexperience and I can't, not all
books can be listened to thesame way that they can be read.
So it really depends.
I would, you gotta be picky withthose, with the distinctions
there.
I love that you're listening tothe Jewel audio book though,
because she grew up or had partof that story in San Diego.
I'm pretty sure.
(08:23):
And I remember being in highschool or maybe it was a little
bit younger and hearing thatlike she lived in a van and has
made something of herself,right?
Like this entire story of herlife.
And I remember being like.
What a fascinating, like even asa young kid, I'm like, that's
just fascinating that somebodycan have that kind of life.
And as you mentioned that, I'mlike, oh yeah, I forgot she put
(08:43):
something out.
But that actually sounds reallyintriguing, like understanding
that entire experience of hers.
Yeah.
She's a fascinating lady and Idon't, I never knew very much
about her, but got, just gotcurious because she was
mentioned in another book thatI'm reading about.
Slow productivity she was givenas an example.
(09:05):
And he get, he went into alittle bit of her background and
I was just like, whoa, that'sfascinating.
I wanna hear more about that.
And I'm at the point right nowin the book where she's talking
about her birth of her son andshe needed a cesarean.
And so the way that she, talksabout that and details.
(09:25):
That is very frustrating for me.
Love all the other pieces aboutthe book, but she actually said
some clinically inaccuratethings about her prenatal care
and the pro, the way that thecesarean was performed.
I was like, no, that's not whatto you probably, I hope not.
You'd have a whole lot more.
(09:47):
Serious things happening.
But besides that, and she tendsto be very, very emotive, a
little bit woo with some of herthoughts and ideas and stuff.
But the story of her life isvery fascinating.
I would recommend the book.
Great.
Okay, we're jumping right intonot the topic.
(10:07):
Nope.
No.
We are jumping right into abeautiful review from the Real
Patty Mac gives a five starreview.
The title of the review is theBest Exclamation Mark.
And she says, I've been afollower on Instagram and a
podcast listener for quite sometime, probably three years.
And I still enjoy Kelly andTiffany so much.
(10:29):
Not only are they a wealth ofknowledge to women wanting to
take a more hands-on approach totheir health, but they're so
funny and relatable.
Thanks for all your content.
I've been binging your olderepisodes and I learned something
new almost every time.
That's from the Real Patty Mac.
You let us know.
You heard us read your review onour show.
(10:50):
We'll buy you a drink.
I like that she said she's beenlistening to us for a while and
she sounds surprised that she'sstill enjoying us.
That was like the sweetestreview, but I was like, oh,
that's actually really funny.
Oh, I've been listening to youguys for a while and amazingly I
still find you acceptable andenjoyable.
I love it.
Yeah.
Somehow we have maintained ourhumor and relatability.
(11:11):
I love it.
Maybe because we took a ninemonth break.
Probably.
Maybe that's the key.
Keep'em guessing and wanting andhungry and we'll come back
refreshed.
Still funny.
Still relatable.
Absence makes the heart grow.
Much fonder.
Oh man.
I don't know if our, I don'tknow if our follow, if our
audience can handle another longbreak.
(11:33):
We're not gonna do that to youguys again.
Probably.
Nope.
Probably won't.
Alright.
Three most impactful rhythms fora natural pregnancy.
There's so much advice outthere, ladies, and a lot of it
is good.
A lot of it's true, but it canquickly become overwhelming.
It can quickly becomeperformative.
And when we feel overwhelmedwith these quote unquote shoulds
(11:56):
are burnout on all the stuff.
Doing all the things.
Hashtag we can fall back on thefoundation of rhythms over
tasks.
So it's an opportunity leaninginto the rhythm.
We talked about that a littlebit in our last episode.
Pregnancy and other lifeseasons.
Like pregnancy, they are meantto connect us.
(12:16):
They are meant to connect us toour bodies.
We thrive on rhythms.
We don't thrive on rigidity.
And I think as women especially,we have this like uncanny
ability to really own our.
Actions and really bring meaningto them and allow them to be
(12:37):
like important and intentional.
And we can do that in ourpregnancies too.
So when we talk about pregnancyrhythms, we share that word, we
share the word rhythm a lot onhere.
But it's basically daily habitsthat create sustainability
nourishment stability.
Resilience there.
It's all meant to connect you tothe experience in a really
(13:00):
meaningful way, but the rhythmpiece of it kind of gets us out
of the rigidity of.
The shoulds and the tasks andstuff, and so it's, we, it's
really considering how do Iadopt these pieces into my life
that feels like authentic, thatfeels easy, that I feel excited
about.
And so we asked our Instagramaudience.
(13:20):
To tell us what three thingsthey think are the most
important and these threethings.
Exactly.
It was fascinating how quicklyand how abundantly these exact
same three things came up againand again for women.
And so of course we have toagree these three core rhythm
(13:41):
rhythms to support a healthy andconnected pregnancy are
hydration.
Nutrition and movement.
And so that's what we're gonnaunpack with you ladies today.
How to why they're important,and how to fold them into real
life.
Yeah.
And it's so funny'cause thoseare like hydration.
(14:01):
Yeah.
You gotta do that to.
Stay alive, right?
It's, we're talking veryfoundational, but when we miss
some of these things, the impactthat they can have on our bodies
is pretty incredible.
So even something like hydrationthat I'm gonna talk about, like
it has such a huge impact on anyseason of life.
Like you almost always can belike, I can do this a little bit
(14:23):
more, a little bit, work thismore into my day.
But again, I think it's helpfulto see, it's not like.
Getting a new red light mask,and it's not a vibration plate
and it's not, it's not all ofthese extra things.
It's actually coming back tovery simple things and doing
those well and kind of enjoyingthat simple piece.
And that's what I just love.
(14:44):
I love peeling off some of thoselayers and figuring out like,
how can I feel better without hahaving to like, keep feeling
like I'm doing more stuff?
Or what's something reallysimple I can do that will make
me feel much better without thatmuch, mental effort.
These three things areabsolutely that, so hydration
matters, right?
Of course it does.
But it matters particularly inpregnancy because.
(15:06):
Your blood volume is increasingso much, your amniotic fluid is
being created.
So that in and of itself is alot that's happening FluidWise
in your body, but then we needto also move some of these detox
pathways through.
We need to support yourdigestion, we need to support
your energy.
All of those things need supportthroughout pregnancy and
hydration is a massive, has amassive impact on those things.
(15:30):
And when we're not focused onthat or we're kind of lagging in
this particular area.
More chronic dehydration or evena day you may feel like, oh man,
I actually really feel that youmight get more headaches, more
just exhaustion and fatigue.
Swelling and even pretermcontractions.
Lots more brass and hicks,things like that.
Almost like kind of across theboard when women would come into
(15:53):
our office and say oh man, I'mhaving a lot of Braxton Hicks.
I'm having.
A lot of these contractions, lowback stuff, whatever.
One of the first things we askis like, how's your hydration
been?
And a lot of times they're like,well, I could be better at that.
I'm like, well, yeah, it's 85out and you're running around
after a toddler.
Like these are important things,right?
Important rhythms to reallyestablish and.
Create some importance around,right?
(16:14):
We talk about rhythms in TIFFmentioned this idea of like, how
can I do something that doesn'tfeel like I'm necessarily have
to check it off a list, likeit's, hanging over me, but how
can I just weave it into my daywhere it feels like.
This is just who I am.
I am the person who hydratesmyself.
So one of our best tips is firstthing in the morning, getting a
(16:37):
glass of water right?
And mineralizing it really well.
So just a good glass of water.
First thing in the morning.
You can put trace minerals inthere.
A pinch of salt.
You can put some lemon in there.
You can do all of it if youwould like and drink that.
Start your day off really well.
It's really common for women towanna go straight to coffee or
something like that.
We wanna.
We wanna beat that and start thebody start the day off really
(17:00):
well for your body.
So that's like probably one ofthe keys that can help make this
more of a rhythm for you whereyou want to continue on with
that.
If you don't have a large waterbottle with you I definitely
recommend grabbing one.
It's a really easy way to trackyour intake.
So instead of just drinking outof glasses all day, it could be
really helpful to say, Hey, Ihave this water bottle.
(17:21):
And, or 40 ounce or 20 ounce,whatever, and here's how many I
want throughout the day, right?
We're shooting for 80 to ahundred ounces a day, generally
speaking.
And so that's a really helpfulway to make sure Hey, I am in
the rhythm of actually hydratingmyself because I can see.
I can see, hey, I've had to fillthis thing up three times and
it's 20 ounces each.
(17:43):
And hey, I'm shooting for 80today, so I need to do this
again.
We've mentioned also herbalinfusions and things like that
on here.
So, we started selling our Noratea and we got a lot of
questions on does this count ashydration really?
And yes, it absolutely does.
It can really gently hydratealso.
And you also get the impact ofthese really nourishing outcomes
(18:05):
from these herbs.
And so it's a great way to belike, I maybe don't like water
so much, or, gosh, I'm happy totry the trace minerals, but
they're not my favorite.
What else can I do to addsomething just slightly
different without drinking,,juice or soda or something like
that.
Norty in particular, but herbalinfusions are wonderful to help
kind of break up that day.
(18:26):
And then just being aware.
As you look at yourselfthroughout the day, check in
with yourself and what exactlyis going on, you wanna watch for
signs of dehydration.
You wanna make sure okay, maybeyou're somebody who needs a
little bit more than that 80,ounces, and your body will start
to tell you that, right?
You wanna take a peek at yoururine.
If you have dark urine, that'sdefinitely a sign.
If you're experiencingheadaches, it's always worth it
(18:48):
to try to drink a little bitmore mineralized water.
If you're chronically dry lipsor experiencing dizziness, those
are all things that when womenbring them up to us, we are
like, Ooh, let's go here first.
Let's talk about this and howthat's going for you, and then
continue to move on, right?
For different questions andsituations.
But what's great is that, again,like I mentioned, some women are
(19:09):
just like, I just can't drinkthat much water.
It's feeling like so much.
You can totally make it what youwant it to be.
So say you're like, dude, thetrace minerals, that's gross.
Or, I don't really like lemon.
All the things that you'resaying are not my favorite.
You can absolutely put differentadd-ins that you would like to.
My daughter has been puttingcucumber in the bottom of hers,
like very bougie, but she drinksway more water now.
(19:32):
And I'm like, I don't care.
Be as bougie as you wanna be.
This is actually helping us.
So this is great.
I will.
Hundred percent every singleday.
Drink way more water.
If my water bottle has a strawversus one that I have to like.
Really struggle and move my neckto put my neck back to drink a
straw, like changes that for me.
So that's a really helpfullittle tip there in case you're
(19:53):
like me.
Or you could be like, this isgonna be, my, my fancy cup.
This is gonna be my fancy waterbottle.
You go get something that makesyou feel like.
I want to use this and I meanthis is true in a lot of
different ways, but you probablywill use it a lot more because
it's your special, it's yourspecial cup.
It's your special bottle fordoing that thing.
(20:13):
So there are some pieces to likejust start to weave this more
into your day.
We oftentimes don't think aboutit like, yes, we have to drink
some water.
But especially in pregnancy, itmatters a lot.
And so those are my best tipsfor creating that rhythm for
yourself so that you're,creating the healthiest,
happiest, most comfortablepregnancy for yourself.
(20:36):
Yeah, and we like are asking ourown clients about hydration at
every single visit because itreally does matter so much in
just, multiple things and helpsprevent other complications and
stuff.
I am always like asking womenabout hydration and they're
like, yes, I'm drinking enoughwater.
And we're like, well, where'syour water bottle right now?
(20:58):
Do you go someplace without agiant water bottle, like your
prenatal appointment then you'reprobably not hydrated enough.
Or when we would, we always askwomen before we.
Do their physical exam.
Do you need to go to thebathroom before we press on
your, abdomen and your baby andyour bladder?
And if they have not gone to thebathroom during the entire ti
(21:19):
our entire visit, that's anotherthing.
I'm like, you're probably notdrinking enough.
I'm probably not drinking enoughcleaner fluids.
So keep that in mind as youassess.
Are you drinking enough water?
Are you carrying your waterbottle with you everywhere?
Are you.
Do you need to use the restroomfrequently?
I mean, you're pregnant, right?
So yes, but hydration isimportant enough to take a
(21:42):
couple extra tricks to thebathroom in order to get
hydrated, and you don't wannasave all of that for the end of
the day when you're feelingpoorly and you're like, oh, I
probably didn't drink enoughwater.
And then you throw a bunch ofwater in your body.
To get into bed and have to getup and, pee extra times and
stuff.
So, front load it, ladies, it'sso important.
(22:03):
The next big rhythm isnutrition.
Nobody needs to be talked into.
Eating well in pregnancy, right?
Everyone knows that is the timeto really show up.
Nutritionally food literallybuilds your baby.
It is fueling all of the systemsthat are a little bit stressed
in your body.
(22:24):
Nutrient stores and nutrientintake also help prevent common
complications.
It's important to pay attentionto when you're eating.
How long you're going in betweenmeals, having balance in the
types of foods that are gettingon your plate.
Blood sugar, stability is keyfor so many things.
Your mood, your energy yoursleep.
(22:47):
Your baby's ability to start,managing their own metabolic
processes.
So lots and lots of reasons whygood nutrition matters in
pregnancy but to incorporatethis into your life a little bit
to see if these rhythms are inthe right place or if they could
use a little bit of improvement.
Consider eating within an hourof waking up, having a really
(23:09):
protein dense meal first thingin the day.
And we're not talking to eggs ona piece of toast that is like 12
grams of protein.
That's not enough.
You need about a hundred gramsof protein every day, and
you're.
Pregnancy.
So each meal needs to have 30 or40 grams of protein, and we
suggest getting the most proteinout of your breakfast meal.
(23:31):
And that takes a lot ofconscientious energy and thought
so.
Be thinking about that ladies,where can you put the col?
Where can you scoop somecollagen?
Getting breakfast meats ordinner leftovers incorporated
into your breakfast routine toget a lot of protein.
First thing in the day is gonnareally help the whole rest of
(23:53):
the day.
Experiment with this.
Don't take my word for it.
Commit to having a protein richbreakfast an hour after waking
up in your pregnancy.
Give me like five days of that.
And if it, and you tell me thatit doesn't help you feel better
and more energized and like youcan tackle your day a little bit
better.
(24:14):
Controlling hunger, blood sugarregulation, all of that good
stuff, we want three main mealsor five mini meals.
When you get towards the end ofyour pregnancy, you might need
to have.
Smaller meals, which means theyneed to be closer together.
It doesn't mean that we're goingto eat less.
We want some snacking in there,and we want these food choices
to be focused on protein first.
(24:36):
And then next is really good.
Healthy dietary fat, like animalfat, nuts and seeds, fat and
just good, healthy fats like,olive and coconut, and I could
just list all of the.
All the fats that come fromanimals too, which would be
wonderful to get on every singleplate that you prepare food for
(24:58):
yourself.
And then the next focus insideof that is fiber.
So picking really high fiberfoods is gonna help you
assimilate your nutrientsbetter.
It's gonna help with digestion,it's gonna help with keeping
your detox pathways open.
It's gonna help with using thebathroom.
It's gonna help with.
STI and just being able to havecomfort and ease in your body
(25:23):
with a good amount of fiber.
We also wanna be emphasizingmineral rich foods.
I know we harp on that all thetime, constantly.
We even said, mineralize yourwater.
We'll see if Kelly has a way tomineralize movement in the next
section.
But things like.
Eggs, leafy greens, grass fedmeats, root vegetables, broth.
(25:45):
That should be something thatyou're getting in every single
day, is having a mineralmindset.
Don't be afraid of salt.
Don't be afraid of fat.
They're vital in your pregnancy.
And then if you're havingtrouble with digestion and
you've got your fiber where youwant it to be, we're talking
like 25, 30, 35 grams a day offiber is a good target.
(26:08):
You can support your digestionwith digestive bitters or
digestive enzymes.
Being mindful about eating, soplanning, mealtime, sitting
down, concentrating on yourfood, chewing it, not scrolling
on your phone or watching TV or.
Eating while you're standing inthe kitchen.
That's my worst habit, is justlike cleaning up and eating at
(26:30):
the same time.
And then probiotic foods arereally important for digestion
too.
And probiotic foods are reallyimportant for so many other
things in your pregnancy and caneven be a part of preventing GBS
overgrowth and all of that.
So we wanna make sure that is anemphasis.
And what we recommend that ourown clients do is do a little
(26:52):
bit of planning.
You don't have to do full onmeal prep or meal planning, but
make a little station in yourkitchen where all of your go-to
snacks are so that you're neverstuck not being able to grab
something when you're hungry.
Pregnancy, hunger can come onreally quickly and suddenly
because there's just such abigger demand on your body.
So you wanna make sure that youhave things like dried fruit and
(27:15):
nuts, hard boiled eggs.
Chia pudding.
Collagen smoothies, preppedcheese, beef sticks, trail mix,
all that kind of thing that youcan just grab.
Even if it's just your favoriteprotein bar or having fresh
fruit around.
Just make sure that you alwayshave something that is kind of
balanced, that you can planahead of time.
(27:36):
This is what I'm gonna grab whenI'm so hungry.
Sometimes like you're getting asnack while you're preparing
your meal, right?
Because you're like, I need toeat right now, and then I can
take the time to make the foodthat I need after that.
And food is a very loaded topic.
There's so much more that wecould share.
On the nutrition perspective, itwas really hard for me to keep
(27:58):
it pared down.
I hope it didn't overwhelm youbecause when I say we, we need
to be careful to emphasize these27 things.
I mean, it.
What's funny is I have kept thislike little idea of a food
station, a snack station sincemy last pregnancy.
Because I was like, all of asudden right here, I'm like,
okay, I'm gonna eat an egg and abeef stick, and then I'm gonna
decide what I want to eat.
(28:18):
But the same thing can stillhappen.
And so I still just grab a beef,stick a cheese stick, whatever,
and then I'm like, okay.
Now I feel more balanced.
If we've been out for a longtime or something.
And so I, these are greatrhythms to get into in
pregnancy, very important.
But I think you'll start to findthat once you start doing them,
then you're like, well, this isjust my life.
This is just how I do it.
And it can have really positiveimpacts beyond pregnancy as
(28:40):
well.
Okay.
Tiff, you mentioned the last oneup is movement.
I can figure out a way tomineralize this that I will
share with you in just a moment.
But movement is going to beincredibly important.
There's a lot on there that whenI say movement, I'm saying
moving your body.
I'm not saying.
Join a CrossFit gym.
I'm not saying start this newprogram.
(29:00):
I'm not saying, completely shiftyour life.
I'm saying the foundational,moving your body.
We'll talk about a little bitmore what that can look like,
especially if you're somebodywho's just not in that rhythm
already.
But movement in your body isgoing to be incredibly
important.
It's gonna support yourcirculation, which is working
overtime while you're pregnant,it's gonna help your lymph flow,
which absolutely helps.
(29:21):
Detox pathways and all of thatgood stuff.
It's gonna help stabilize yourblood sugar.
Incredibly important inpregnancy.
It's going to support baby'sposition, getting them to an
optimal position, which.
Both helps for comfortthroughout your pregnancy, but
also prepares for birth as well.
And also movement consistentmovement has absolutely been
linked to mood stability and sorising of moods and just like
(29:44):
feeling more stable in that way.
So that is a like a win-win,win-win situation.
It's gonna prepare, like Imentioned, getting baby into a
good position.
It's going to prepare your bodyfor labor, right?
It's going to encourage thatendurance that you are going to
need, and it's gonna encouragesome connection with your actual
body.
What is my body saying to me?
(30:05):
How do I feel when I'm moving mybody?
How do I feel when I'm notmoving my body?
And so pregnancy is a lot to dowith that connection with your
physical self and how you arefeeling about your changing
body.
And all of that movement canabsolutely help support that
experience as well.
So daily, what we are lookingfor, some of these like rhythm
ideas, we are looking tobasically one of the, some women
(30:28):
will come in and say.
Well, I'm just walking.
I just go for a 30 minute walkevery day, and that's all I'm
doing and I'm like, that is thebest thing that you could be
doing, right?
That is one of the very topthings that you could be doing
between 10 and 30 minutes everyday if you only have five
minutes.
You can do that just multipletimes, right?
You only have 10 minutes, youonly have 15.
You can break it up absolutely,but you may discover man, this
(30:50):
is actually feeling really good.
Once you could go together as afamily, you can go by yourself.
You can say, my midwives said Ihad to leave the house for 30
minutes.
And, you just enjoy your solotime, whatever that is.
But simply just walking.
So again, I'm not saying youneed to turn your life upside
down, but that is an incrediblysupportive rhythm to get into.
(31:10):
So beyond walking.
Stretching is gonna be reallyhelpful.
I don't know if you've ever donelike a really good stretch where
it's almost like it hurts sogood where you're like, oh my
gosh, that's the spot.
Ooh, kind of.
But also, oh my gosh, yes.
That kind of stretchingthroughout pregnancy can feel
really good as you're bones areshifting as the fascia's
changing.
All of that can really help.
(31:31):
Just feel good.
Open up your hips a little bit,balance your pelvis really well.
Spinning babies.
The website, we can put it inthe show notes, has great kind
of daily stretches and likequote exercises.
It's,, positions to get intokind of thing that are wonderful
for some of this kind of prepthat we're talking about.
If you find yourself, if you'relike, okay, that sounds great,
but all I'm getting is reallyjust a walk in the evening,
(31:54):
maybe 30 minutes.
That's great.
But one of the things,especially if you're somebody
who sits, at a computer a lotduring the day or you're just
noticing throughout your dayhuh, I'm not really moving my
body much during the day.
My toddler's on the floorplaying and I'm just sitting on
the couch.
'cause I'm like, I don't wannaget on the ground.
And, maybe you're not going out'cause you're not feeling well
or something like that.
If you have some sedentary timeconsistently in your day.
(32:16):
Just break it up a little bit.
Break up, stand up, walk aroundthe room a few times, right?
Sway back and forth.
Moving your body, your hips.
Do some pelvic tilts.
Get a birth ball.
If you're somebody who's,sitting at a desk at work or
something, you may feelridiculous, but you are going to
be so happy if you switch to abirth wall.
It's gonna feel really good toget a little bit more of that
(32:38):
movement in again during a moresedentary time potentially.
And then I think it's importantto recognize.
This is not the time, again,like you do not have to overhaul
your whole life to do this.
And it's not the time to be likeI am now going into get into the
best shape of my entire life.
It's not necessarily a bad goal,but it's not about that, right?
(32:58):
You wanna be moving to feelgood, not about the pressure
that's on you and your body andthe way it looks and all of
that, right?
You wanna be moving for yourselfand for your baby and how that
makes you feel.
So you need to kind of recognizetoo, as you're moving.
Potentially you're like, okay,yes, but I do wanna also wanna
strength train.
Wonderful.
You want to do that to feelgood, not to overexert yourself
(33:22):
or to get like your personalbest, record or whatever you're
doing it to again, connect andget that rhythm piece in rather
than this entire overhaul.
But you can absolutely call afriend and be like, Hey.
Will you be my walking partneror have a few of them or put
your headphones in and listen tothis podcast, listen to birth
(33:44):
podcast, listen to somethingthat's going to lift you up and
get you excited for what you aredoing right.
That can make me excited.
There's some, car rides I haveto take and I'm like, oh,
actually I'm excited'cause that45 minutes is absolutely like,
that's the time I'm gonna getthis podcast in.
And that feels so good.
Something kind of mundane thatgets you excited about doing it.
And then if you are doing somegentle movement, walking,
stretching, things like that,take that as a time to.
(34:06):
Pray to meditate, to just begrateful for this experience
that you're having.
And then I'm gonna add in, youalso can spray some magnesium on
your legs and things afteryou're walking because you may
have exerted yourself if you'reup on hills and things like
that.
And that is where you can getyour minerals in while you are
focusing on moving your body.
(34:28):
So an incredibly, this sounds sosimple, all of these things.
But if you kind of like nailthese, I can guarantee you are
going to be feeling much betterthan if you were like subpar,
like not focusing on thesethings.
And like to mention, give it afew days of implementing these
things.
I can, I could guarantee you aregoing to be feeling much better
(34:51):
and you're also giving yourselfthe opportunity to set yourself
up for the healthiest pregnancythat you possibly can.
Yeah, and like it's, it reallyis about the foundation, right?
It's about doing these thingsreally well, and then.
Having the space to be able tolayer on top of it, not skipping
(35:11):
over it, but layering on top ofit.
Other ways of taking care ofyour body, throwing in some
other routines and stuff likethat to prepare for birth.
This has to be the foundation,but we're not sharing it in
these are check boxes either.
Like they're meant to beanchors.
These are small actions that youfeel like you can repeat almost
(35:34):
every single day so that you'recreating this internal
environment within yourselfwhere pregnancy can thrive
because pregnancy is a holisticexperience, so we need to keep
in mind how.
The rituals, the rhythms theintentionality with what we do
is helping us physically.
(35:55):
And that's important, right?
That we feel physically healthyand strong.
But also how is that impactingus emotionally?
How is that impacting usmentally, spiritually,
relationally, like these rhythmsare meant to inspire all of
those pieces.
And we're not just building ababy here.
We're not just trying to survivepregnancy.
(36:15):
The point of pregnancy is togive us time to wrap our hearts
and our minds and our bodiesaround the really impactful
event of birth.
And so the, these types ofrhythms are about building your
body's trust, buildingconnection with what's happening
(36:35):
with your body, carving outmoments of intention awareness.
Feeling really good about howyou're nourishing yourself,
listening to what your body'ssaying and being able to
respond.
Feeling connected to when you'renot eating enough, not drinking
enough, not moving enough, andjust feeling more confident and
(36:55):
more connected with what's goingon in your body.
Is.
Only gonna lend you to a moreconfident and connected birth
experience too.
So I know that pregnant womenare highly motivated to make
these types of changes, to adoptthese types of rhythms.
Because it's not just about you,it's about the baby too, right?
And so, pregnancy is a wonderfultime of transformation, but like
(37:18):
you said, Kelly, there's a wholelot of that happens beyond
pregnancy.
A lot of these rhythms.
And intentions end up stickingaround in our.
Lives and lifestyle because theyserve us so well.
So there's an opportunity heretoo, which is really cool.
And for those of you who arelistening that are wanting this
(37:38):
concept, this holistic view ofpregnancy that blends into.
Birth preparation.
Our childbirth education coursehas tons and tons of
applications for that conceptinside of some really basic
foundations like this, so placesto get started.
Then the layers that can come upon top of that.
(38:01):
All for the point of preventingcomplications in your pregnancy,
keeping your birth low risk,getting the right amount of
support around you, approachingthese pieces with intention and
information, and feeling incharge of what's happening in
your body.
That is the place to get thattype of perspective.
(38:22):
So take a look at that link inour show notes too, if you're
looking for.
The type of childbirth educationthat starts at the very
beginning of your pregnancy andwalks you all the way through
that first year postpartum.
It's a really comprehensive andholistic approach to enjoying
this season of motherhood, whichI hope that you have found
(38:44):
something in this episode thatkind of like grounds you to that
concept too.
Ladies.
Yeah, and honestly it was likesuch a good reminder for me some
of these really foundationalpieces and how much of an impact
the basics really can have foryou both in pregnancy and
beyond.
So hopefully it was anencouragement to you as well,
ladies, and we will catch younext week.
(39:06):
Hey ladies, if you're loving theshow and want to help us keep it
ad free so we can keep talkingabout all things birth and
women's health, without cuttingto an ad about electrolytes or
grass fed beef sticks, here ishow you can support us.
First, leave us a quick reviewor a rating.
It helps more women, new moms,and birth enthusiasts find our
(39:29):
show.
And it honestly means so much tous to be reminded that you love
what we are doing here.
Second, share this episode witha friend, with a doula buddy, or
anyone who is on their ownholistic health or natural birth
journey.
And third hop on our newsletterlist.
This is where we share.
Bonus goodies behind the scenesstuff.
(39:51):
Fun little extras you just won'thear on the show.
You can find that link to joinin our show notes below.
Thanks so much for being a partof this growing empowered
community.
We could not do it without you.
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