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Building a baby is the most intense construction project your body will ever take on, and it runs twenty-four seven. Angie shares a practical, judgment-free roadmap for fueling that work with simple foods, steady hydration, and small habits that add up—so you feel better now, support efficient labor, and heal faster afterward.

We break down realistic protein goals and easy ways to reach them without relying only on meat—think eggs, beans, Greek yogurt, tofu, edamame, nuts, and fish. You’ll learn why blood sugar stability matters for contraction strength, how electrolytes help your uterus function like the powerful muscle it is, and where a smart prenatal vitamin fits alongside a colorful, varied diet. We also talk through the messy realities: nausea, smell aversions, tiny stomach space, and the days when oatmeal and popsicles are all you can manage. You’ll walk away with snack pairings that actually work, hydration tricks that stick, and ideas for preparing freezer-friendly meals that can be eaten one-handed at 2 a.m.

As labor approaches, we outline light, nutrient-dense options for early labor and cool, refreshing choices for active labor—frozen grapes, smoothies, broth, and electrolyte sips. Then we carry the plan into postpartum with soups, stews, casseroles, overnight oats, and protein-forward snacks that rebuild you while you care for your newborn. Through it all, the message is simple: perfection isn’t required. Small, consistent choices—more protein, better hydration, a bit of fiber, a pinch of electrolytes—create real momentum for a healthier pregnancy, steadier labor, and smoother recovery.

If this conversation helps you feel more prepared and less overwhelmed, follow the show, share it with a friend who’s expecting, and leave a quick review to help others find us. Your stories and tips make this community stronger—what snack or hydration trick has helped you most?

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Show Credits

Host: Angie Rosier
Music: Michael Hicks
Photographer: Toni Walker
Episode Artwork: Nick Greenwood
Producer: Gillian Rosier Frampton
Voiceover: Ryan Parker