Pregnancy and postpartum can turn food into another source of confusion. From lists of what to avoid during pregnancy to pressure around “eating well” after birth, knowing how to nourish your body can quickly feel overwhelming.

In this episode of A Long Way To Go, journalist and host Katie O’Malley is joined by Hayley Down, registered nutritional therapist, women’s hormonal health specialist and nutritional expert at Herority, to unpack what nutrition really means during pregnancy and after having a baby.

Together, they discuss what your body needs during pregnancy, the key nutrients to focus on, how to approach food without restriction or fear, and why nutrition matters so much for postpartum recovery, energy, hormones and mental wellbeing.

They also explore what realistic eating looks like when you are sleep-deprived, time-poor and caring for a baby — from simple meals and snacks to breastfeeding nutrition, supplements, sugar cravings and the emotional pressure around “bouncing back”.

This episode is for anyone who has felt unsure about what to eat during pregnancy, overwhelmed by conflicting advice, or struggled to prioritise their own nourishment after birth.

Because feeding yourself during pregnancy and postpartum should not be about perfection. It should be about support, recovery and giving your body what it needs in a way that works in real life.

Follow @alongwaytogclub for more conversations on pregnancy, postpartum and women’s health.

Follow Hayley Down on Instagram here. ​​

You can find out more about Hayley’s work with Herority, the UK's first luxury perinatal retreat, designed by doctors and created exclusively for mums here.

This episode is for information only and should not replace personalised medical advice. If you are concerned about your health during pregnancy or postpartum, please speak to your GP, midwife, health visitor or relevant healthcare professional.

Content note: This episode includes discussion of postpartum recovery, including pelvic floor symptoms, incontinence, pain, prolapse, abdominal separation, C-section and vaginal birth recovery, sex after birth and the emotional impact of physical healing. Please take care while listening, especially if you are currently recovering or have found this period difficult.

Every pregnancy is different. Every birth is different. So why do we so often talk about postpartum recovery as if it should look the same for everyone?

In this episode of A Long Way To Go, journalist and host Katie O’Malley is joined by Olivia de Maigret, women’s health osteopath and co-founder of Four Mamas, to explore what the body really goes through after birth — and what women deserve to know about recovery.

Together, they discuss what is happening physically after pregnancy and birth, the difference between symptoms being “common” and actually “normal”, pelvic floor and core recovery, postpartum pain, posture, alignment, incontinence, and why the six-week check is not a full measure of healing.

They also look at why recovery support can feel so inconsistent, what proper rehabilitation should involve, and how small changes can help women feel more supported in their bodies after birth.

This episode is for anyone who has been told to “just do your pelvic floor exercises”, wondered whether pain or leaking is something they should simply accept, or felt like their recovery is taking longer than expected.

Because postpartum recovery should not be something women are left to figure out alone — and proper support should not be a privilege.

Follow @alongwaytogclub for more conversations on pregnancy, postpartum and women’s health.

Follow Four Mamas on Instagram here.

This episode is for information only and should not replace personalised medical advice. If you are concerned about your health during pregnancy or postpartum, please speak to your GP, midwife, health visitor or relevant healthcare professional.

Motherhood changes your life emotionally as much as it does physically — yet many women feel unprepared for the psychological reality of pregnancy and postpartum.

In this episode of A Long Way To Go, journalist and host Katie O’Malley is joined by Gemma Capocci, qualified counsellor, psychotherapist and BACP-registered practitioner, to explore the emotional realities of becoming a mother.

Together, they discuss anxiety, overwhelm, intrusive thoughts, sleep deprivation, guilt, shame, identity loss, relationships, intimacy, and the invisible mental load so many women carry during pregnancy and early motherhood.

They also unpack why motherhood can feel so all-consuming, why asking for help can feel difficult, how to tell the difference between normal worry and something that needs more support, and what real emotional support for mothers should look like.

This episode is for anyone who has felt unlike themselves since becoming a mother, struggled silently with anxiety or overwhelm, or wondered whether they are finding motherhood harder than they are “supposed” to.

Because struggling does not mean you are failing. The mental marathon of motherhood is real — and women deserve honesty, support and compassion, not silence or shame.

Follow @Alongwaytogclub for more conversations on pregnancy, postpartum and women’s health.

Following Gemma Capocco on Instagram here  and find out more about her work here.

Content note: This episode includes discussion of maternal mental health, including postpartum anxiety, depression, intrusive thoughts, identity loss, guilt, shame, trauma and suicide. Please take care while listening.

If you are affected by anything in this episode, support is available from PANDAS Foundation UK, which offers free support for parents and families affected by perinatal mental illness. You can access their WhatsApp support and callback services through the PANDAS Foundation website.

You can also speak to your midwife, health visitor or GP about your mental health during pregnancy or after birth. They can refer you to a specialist perinatal mental health team or a Mother and Baby Unit if you need more specialist support.

If you need urgent help with your mental health, contact NHS 111 and select the mental health option. If you or someone else is in immediate danger, call 999 or go to A&E.

Support resources

If anything in this episode feels close to home, you are not alone and support is available.

PANDAS Foundation UK

Support for parents and families affected by perinatal mental illness, from conception through pregnancy, birth and beyond. They offer WhatsApp support, callback services and group support.

Website: pandasfoundation.org.uk 

NHS perinatal mental health support You can speak to your midwife, health visitor or GP if you are struggling during pregnancy or after birth. They can help you access local mental health support and specialist perinatal mental health services.

Urgent mental health support — NHS 111 If you need urgent mental health help but it is not an immediate emergency, call 111 and select the mental health option, or use NHS 111 online.

Samaritans

For free, confidential emotional support at any time of day or night, call 116 123.

This episode is for information only and should not replace personalised medical advice. If you are concerned about your health during pregnancy or postpartum, please speak to your GP, midwife, health visitor or relevant healthcare professional.

Postpartum hair loss is incredibly common, but that does not make it any less unsettling when it happens to you.

In this episode of A Long Way To Go, journalist and host Katie O’Malley is joined by Anabel Kingsley, consultant trichologist and Brand President of the British hair care brand Philip Kingsley, to unpack what really happens to our hair during pregnancy and after birth.

Together, they discuss why hair can feel thicker and fuller during pregnancy, what causes postpartum shedding, when it usually starts, how long it lasts, and how to know whether what you are experiencing is normal or worth seeking help for.

They also explore what actually supports hair health during this time — from nutrition and scalp care to supplements, products and the common mistakes that can make things feel worse.

This episode is for anyone who has found clumps of hair in the shower, noticed dramatic regrowth around the hairline, or wondered whether their hair will ever feel like their own again.

Because postpartum hair loss may be common, but women still deserve clear, calm and expert guidance through a change that can feel deeply personal.

Follow A Long Way To Go for more conversations on pregnancy, postpartum and women’s health

Follow Anabel Kingsley on Instagram here.

This episode is for information only and should not replace personalised medical advice. If you are concerned about your health during pregnancy or postpartum, please speak to your GP, midwife, health visitor or relevant healthcare professional.

Content note: This episode includes discussion of caesarean birth, including planned and emergency C-sections, surgery, pain relief, scar healing, infection, birth recovery and the emotional impact of birth. Please take care while listening, especially if your birth experience was difficult or traumatic.

C-sections are one of the most common birth experiences in the UK, yet many women still feel underprepared for what the procedure involves and what recovery really looks like afterwards.

In this episode of A Long Way To Go, journalist and host Katie O’Malley is joined by Vic Holyoak, practising midwife and founder of C-SectionUK, to talk honestly and clearly about caesarean birth and recovery.

Together, they discuss what actually happens during a C-section, the difference between planned and emergency procedures, the first 48 hours after surgery, pain relief, scar healing, emotional recovery, and when to seek further support.

This is not about alarming women. It is about giving them the information they deserve so they can feel better prepared, better supported and less alone in their recovery.

Whether you are planning a C-section, recovering from one, supporting someone through birth, or simply want to better understand what caesarean recovery involves, this episode offers clear, compassionate and practical insight.

Follow @alongwaytogclub for more conversations on pregnancy, postpartum and women’s health.

Following Vic Holyoak on Instagram here and her work at C-Section UK here.

This episode is for information only and should not replace personalised medical advice. If you are concerned about your health during pregnancy or postpartum, please speak to your GP, midwife, health visitor or relevant healthcare professional.

Pregnancy and postpartum can change your skin in ways that feel sudden, confusing and sometimes difficult to manage, from acne and pigmentation to dryness, sensitivity, dullness and changes after breastfeeding.

In this episode of A Long Way To Go, journalist and host Katie O’Malley is joined by Dr Ifeoma Ejikeme, consultant physician, skin specialist and founder of Adonia Medical Clinic, to unpack what is really happening to our skin during pregnancy and after birth.

Together, they discuss the truth behind the so-called “pregnancy glow”, how hormones affect the skin, what ingredients and treatments are safe to use during pregnancy and breastfeeding, how to manage postpartum breakouts and pigmentation, and what a simple, realistic skincare routine can look like when you have a baby.

This episode is for anyone who has looked in the mirror during pregnancy or postpartum and wondered what has happened to their skin, what will settle on its own, and what might need more support.

Because skin changes during and after pregnancy are common — but women still deserve clear, expert guidance on how to care for themselves safely, confidently and without panic.

Follow ⁠@alongwaytogclub⁠ for more conversations on pregnancy, postpartum and women’s health.

Follow Dr Ejikeme on Instagram here.

This episode is for information only and should not replace personalised medical advice. If you are concerned about your health during pregnancy or postpartum, please speak to your GP, midwife, health visitor or relevant healthcare professional.

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ABOUT KATIE O'MALLEY

Katie O'Malley is a journalist, broadcaster and founder of A Long Way To Go. During her career she's interviewed everyone from Oprah Winfrey to Margot Robbie and is on a mission to ensure every woman has access to research-led, expert-informed information about pregnancy and postpartum so they can advocate for their wellbeing.

Exercise during pregnancy and after birth can be hugely beneficial, but knowing what is safe, realistic and actually helpful is not always straightforward.

In this episode of A Long Way To Go, journalist and host Katie O’Malley is joined by Nancy Best, qualified personal trainer, pre and postnatal fitness specialist, and founder of Ladies Who Crunch, to unpack what movement really looks like during pregnancy and postpartum.

Together, they discuss how the body changes during pregnancy, how to adapt exercise safely, what recovery after birth actually involves, the truth about the six-week check, diastasis recti, pelvic floor support, and how to rebuild strength without rushing or buying into the “bounce back” narrative.

This episode is for anyone who has felt confused by conflicting advice, nervous about exercising while pregnant, unsure how to return to movement after birth, or overwhelmed by social media’s version of postpartum fitness.

Because returning to exercise after having a baby is not about getting your old body back. It is about understanding what your body has been through, rebuilding safely, and feeling supported as you find your way back to strength.

Follow ⁠@alongwaytogclub⁠ for more conversations on pregnancy, postpartum and women’s health.

Follow Nancy Best and Ladies Who Crunch on Instagram ⁠here⁠.

This episode is for information only and should not replace personalised medical advice. If you are concerned about your health during pregnancy or postpartum, please speak to your GP, midwife, health visitor or relevant healthcare professional.

⁠SUBSCRIBE⁠

ABOUT KATIE O'MALLEY

Katie O'Malley is a journalist, broadcaster and founder of A Long Way To Go. During her career she's interviewed everyone from Oprah Winfrey to Margot Robbie and is on a mission to ensure every woman has access to research-led, expert-informed information about pregnancy and postpartum so they can advocate for their wellbeing.

A Long Way To Go (ALWTG) is a women’s health and wellness podcast exploring pregnancy, postpartum and modern motherhood through honest, evidence-led conversations with the UK’s leading experts.

Hosted by journalist Katie O’Malley, each episode cuts through the noise around women’s health to ask the questions many women still struggle to get clear answers to, from C-section recovery, pelvic health and postpartum fitness to nutrition, skincare, mental health, relationships and identity.

No scaremongering.

No toxic positivity.

Just clear, compassionate conversations designed to help women feel informed, reassured and confident in their choices.

New episodes weekly.

SUBSCRIBE

https://www.youtube.com/@alongwaytogoclub

ABOUT KATIE O'MALLEY

Katie O'Malley is a journalist, broadcaster and founder of A Long Way To Go. During her career she's interviewed everyone from Oprah Winfrey to Margot Robbie and is on a mission to ensure every woman has access to research-led, expert-informed information about pregnancy and postpartum so they can advocate for their wellbeing.