What to Eat after Delivery to Support a Strong Recovery, with Dietitian Lana Hirth

Send a textFeeling exhausted after birth and wondering what you should actually be eating? In this episode, I sit down with dietitian Lana Hirth to unpack exactly how new mums can nourish their bodies for recovery, energy, and breastfeeding support.We cut through the noise and focus on simple, practical strategies that truly make a difference in the early postpartum weeks.In this episode, we discuss:What to eat after delivery for fast recoveryWhy carbohydrates are essential for postpartum energyThe importance of protein for tissue repair and healingFibre intake and preventing postpartum constipationHydration needs while breastfeedingKey nutrients during breastfeeding including choline, iodine and omega-3Practical snack ideas for busy, sleep-deprived mumsContinuing prenatal or postnatal supplements in early postpartumHow to fuel exercise safely while breastfeedingPostpartum hair loss and the role of nutritionSupporting safe, sustainable weight loss postpartumWhy the first 12 weeks postpartum should prioritise nourishment over restrictionHow to model a healthy relationship with food for your childrenThis episode is full of realistic, evidence-based advice to help you feel stronger, more energised, and supported during the fourth trimester.Connect with LanaYou can connect with Lana on Instagram at @lanahirthdietitian or visit her website at Hello Nutrition.Previous Episodes with LanaIf you enjoyed this episode, you may also love:Foods to Avoid When PregnantConstipation during Pregnancy & Postpartum with Dietitian Lana Hirthhttps://www.fitnestmama.comLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textIn this podcast episode I discuss:The benefits of exercise during pregnancy for both physical and mental healthHow movement can support postnatal and pelvic floor recoveryWhat counts as safe exercises in pregnancyWhat exercises aren’t safe in pregnancy and higher-risk activities to avoidManaging intensity levels and using the “talk test”Why Pilates-style training can be especially helpful for posture, core, and pelvic floorAre abdominal exercises safe in pregnancy? (and what to do about doming/coning)Is running safe in pregnancy? Key considerations and pelvic floor toneDo I need to do pelvic floor exercises if I’m having a C-section?Strength training tips and why breath-holding and bearing down matterReal-life patient examples showing how even 10 minutes of exercise can make a differenceMy Top 3 non-negotiables for pregnancy exercise:Consistency over intensityInclude pelvic floor and core workSeek pelvic floor physio guidance where possibleMedical DisclaimerThis podcast is for general education only and is not a substitute for personalised medical advice. Every pregnancy is different. Please consult your GP, midwife, obstetrician, or a qualified women’s health physiotherapist before starting or changing your exercise routine, especially if you have complications, pain, bleeding, dizziness, or any health concerns.Episode mentioned with Dr Tom Cade: https://www.fitnestmama.com/podcast/exercise-of-pregnancy/https://www.fitnestmama.comLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textPelvic pain in pregnancy is common, but that does not mean you have to simply push through it. In this episode, I share both professional guidance and my personal experience with SI joint and pelvic girdle pain so you can better understand what is happening in your body and what actually helps. This is about reassurance, practical strategies, and moving with confidence rather than fear.In this episode we cover:My personal journey with pelvic girdle and SI joint pain during pregnancyWhat SI joint pain and pelvic girdle pain are and how common they areWhy the term “pelvic instability” can be misleading and fear-provokingHormonal, mechanical, and postural changes that contribute to painMuscle weakness versus overactive or “gripping” musclesThe emotional impact of pregnancy pain including guilt and loss of independenceSimple pain-relief strategies such as ice versus heatThe underrated power of short bursts of horizontal restHow to adapt walking and daily movement instead of stopping exercise completelyBenefits of water-based exercise and gentle swimmingWhy generic gym classes may aggravate symptomsThe value of clinical Pilates and physio-designed online programmesMuscle regulation exercises including glute relaxation, cat-cow, and abdominal release breathingPractical strengthening options like supported squats with resistance bandsSupport tools such as pelvic support belts and compression garmentsThe downside of fear-based movement advice and why confidence mattersWhen to seek individualised professional supportUpcoming podcast themes on pregnancy strength, birth preparation, and postpartum recoveryThis episode is designed to help you feel informed, supported, and reassured that pelvic pain in pregnancy is manageable with the right strategies and care.https://www.fitnestmama.comLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textA second baby. A second induction. A completely different mindset. In this honest and relatable episode, I chat with Mel about navigating pelvic girdle pain, preparing for birth while juggling a toddler, and what recovery really looks like after baby number two. If your plans didn’t go exactly how you imagined, this conversation will feel reassuring and empowering.In this episode, we talk about:Mel’s second induction birth story and how it compared to her firstHoping for spontaneous labour and a water birth, and adapting when plans changedExperiencing pelvic girdle pain during pregnancy and how it affected daily lifeManaging severe sleep deprivation, reflux, and fatigue while working and parentingUsing FitNest Mama for safe pregnancy movement and stretchesThe reality of being time-poor and energy-poor while pregnant with a toddlerHow Mel mentally prepared for birth the second time aroundCalm birth audiobooks, breathing techniques, and partner preparationLabour tools tried: TENS machine, comb technique, music, visualisation, water immersionWhy water labour didn’t work as expected and finding comfort on the bed insteadThe power of mantras, monitoring contractions, and feeling in controlA quicker pushing stage and learning to trust her bodyPelvic floor relaxation, fear, and the “ring of fire” experienceImmediate postpartum recovery differences between baby one and baby twoSIJ pain postpartum, physio rehab, and support beltsAbdominal separation assessment and early reconnection exercisesOngoing pelvic floor leakage and strategies to remember exercisesThe transition from one child to two and supporting a toddler with big feelingsBreastfeeding challenges, lip and tongue tie, and emotional loadBody image, realistic recovery timelines, and feeling optimistic at three months postpartumMel’s biggest takeaways: be gentle with yourself, something is better than nothing, and practise your birth tools earlyA heartfelt episode filled with practical insights for pregnancy, birth preparation, and postpartum recovery, especially if you’re preparing for baby number two or navigating an induction birth journey.Mel's Previous Episodehttps://www.fitnestmama.comLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textPregnancy changes your body in powerful ways, and your pelvic floor is right at the centre of it all. In this episode, I share what I truly wish every pregnant woman understood about pregnancy and pelvic floor health, and why waiting until after birth to think about recovery can be a missed opportunity. This is about being proactive, informed, and supported, not perfect.In this episode, we cover:Why pregnancy and birth are one of the highest risk periods for pelvic floor concernsThe truth about caesarean birth and why it does not prevent pelvic floor issuesCommon postnatal symptoms including leaking, pelvic heaviness, and prolapse-type sensationsHow pelvic floor physiotherapy during pregnancy can help reduce risk after birthWhy pelvic floor strength is only part of the picture and why relaxation matters just as muchWhat an overactive pelvic floor is and how it can affect labour and recoveryThe benefits of getting a pelvic floor assessment during pregnancyWhy learning about your pelvic floor before birth can be empowering and confidence-buildingHow staying active during pregnancy supports pelvic floor and whole-body recoverySimple ways to keep moving when pregnancy makes exercise feel hardWhy birth should be treated like training for a marathon, with recovery in mindWhy it is never too late to support your pelvic floor, whether you are pregnant or postnatalIf this episode resonates with you, I would love for you to leave a review or share it with someone who might need to hear it. You deserve to feel strong, confident, and supported through pregnancy, birth, and recovery.LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textWe train for so many things in life, yet most of us go into pregnancy and birth without truly preparing our bodies for what is ahead. In this episode, I’m reflecting on my own experiences across three pregnancies and sharing the biggest lessons I wish I had understood earlier about preparation, recovery, and pelvic health.This is an honest conversation about what pregnancy and birth really ask of the body, and why support and intention matter far more than “bouncing back”.In this episode, I cover:Why pregnancy and birth change your body, and why recovery does not happen automaticallyMy personal postpartum wake-up call and how pelvic floor heaviness showed up after my first birthWhy feeling strong during pregnancy does not always equal being ready for recoveryHow pelvic girdle pain developed during my second pregnancy and the factors that contributed to itThe practical and emotional challenges of exercising during pregnancy when pain and fatigue are presentWhy we train for marathons and sport but rarely train for birthHow appropriate exercise during pregnancy can support pelvic floor and postnatal recoveryThe importance of adapting movement to suit your body’s current seasonPelvic floor symptoms that are common but should not be ignoredWhen to seek help and why early support can make such a differenceThis episode is for anyone who wants to feel more confident, supported, and informed as they prepare their body for pregnancy, birth, and recovery.LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textHappy new year!First episode for the year is a raw and unedited podcast episode.  New year is a time where we do a lot of goal setting.  Pregnancy and postpartum however, I feel is a unique time in our lives where we need to approach fitness and exercise goals with a different lens.Today I discuss common barriers when it comes to exercising during pregnancy and postpartum, and ways to navigate and goal set during this life stage.What are your thoughts on this topic? Send me a message on Instgram @kathbaquie.physioLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textAs we wrap up 2025, I’m discussing what's in store for the Pregnancy, Birth & Recovery Podcast in the coming year. 👀LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textThis episode was the clear standout of the year. As we wrap up 2025, I am replaying the most listened-to episode on the podcast, and for good reason. We are diving back into pelvic floor exercises during pregnancy and after birth, a topic so many of you want clarity and confidence around.If you are pregnant, recently postpartum, or simply wanting to understand how to better support your body, this episode brings together the essentials you need to know.In this episode, we cover:Why this became the most downloaded episode of the yearWhat the pelvic floor muscles are and why they matter during pregnancy and after birthThe key functions of the pelvic floor, including continence, organ support, and sexual functionWhy awareness comes before strengthening pelvic floor musclesHow holding tension in the pelvic floor can contribute to issues like constipation, urgency, and painThe connection between deep breathing, the diaphragm, and pelvic floor functionWhat effective pelvic floor strengthening really involves, beyond just KegelsHow whole-body strength and pregnancy exercise support postpartum pelvic floor recoveryWhy relaxation is just as important as strength, especially in late pregnancy and labourHow breathing, perineal massage, and childbirth preparation techniques support pelvic floor relaxationThe importance of abdominal relaxation and letting go of habitual tensionRealistic ways to stay active during pregnancy and postpartum, even with limited timeWhen and why to seek support from a pelvic floor physiotherapistThis episode is a practical, balanced guide to feeling strong, confident, and supported through pregnancy, birth, and recovery.LINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.

Send a textA calm, honest, and deeply grounding conversation about trusting your body and making informed choices in pregnancy and birth.In this episode, I’m joined by Jen, a women’s health physiotherapist and first-time mum, who shares her positive plus size birth story, from navigating maternity care options to experiencing a straightforward and empowering home birth.In this episode, we cover:Jen’s conception journey and pregnancy with PCOSHow weight-based risk categorisation affected her maternity care optionsChoosing private midwifery for continuity of careHow home birth became the right choice, with hospital transfer always part of the planBirth preparation strategies that actually resonated, including mindset, breath, and physical confidenceWeeks of prodromal labour and managing the emotional side of waitingWhat labour felt like, including shower use, vomiting, rest between contractions, and trusting intuitionThe relief and support of labouring in a birth poolA fast, calm water birth and physiological third stageEarly postpartum experiences, including breastfeeding challenges and mastitisReflections on informed choice, body trust, and feeling supported in birthThis episode is a reminder that birth does not need to be dramatic to be powerful, and that informed, supported choices make all the difference.Connect with Jen:WebsiteInstagramhttps://www.fitnestmama.comLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.