In today’s episode, Jessie sits down with Registered Dietician Megan Wallace to talk anti-diet culture nutrition and eating in pregnancy. Eating for pregnancy can be difficult enough with all of the changes to our bodies and lives that come with pregnancy - add on top of it the pervasive layers of body image issues, poor relationship to eating, disordered eating behaviors, and more. How can we eat in pregnancy to take care of ourselves and the fetus we are growing? How can we not get caught up in so many nutritional rules or go down a dangerous path back to disordered eating habits during pregnancy? Listen in - because today’s episode has all of that AND more (including tips for advocating for yourself in any sized body)!

This is a portion of a larger interview that can be found inside Jessie’s Prenatal Fitness Specialist Academy program.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Sign up for Jessie’s LIVE Beyond the Kegel webinar
• www.thisisneeded.com - save 20% with code: BIRTHANDBEYOND
• Megan Wallace, of Sprout Nutrition: https://www.sproutnutrition.ca/
• Find Megan on Instagram! 

Show Notes 

0:57 - Sign up for Jessie’s upcoming LIVE Beyond the Kegel webinar!

2:53 - Jessie introduces today’s special guest and topic

5:42 - Megan gives us a high-level overview on what folks need to feed themselves well in pregnancy, and why nutrition demands change while pregnant

10:29 - The pressures on pregnant folks to “do nutrition” in specific ways, and follow weight gain guidelines in pregnancy - and how it leads to overwhelm for many (it’s not just you!)

13:05 - Megan talks necessary nutrients for pregnancy!

17:32 - Folic acid vs Folate supplementation (and being aware of baseless claims on the internet)

19:34 - What are Megan’s hard NOs for pregnancy nutrition? (and the nuance of it all)

25:13 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

27:56 - On diet culture and anti-fatness in pregnancy 

29:34 - Megan shares how diet culture and anti-fatness comes up in her practice with pregnant folks 

35:31 - Megan shares how she works with people in larger/fat bodies whose providers are putting pressure on them to not gain “so much” (pssst - it’s no different from how she works with everyone else - give it a listen for advice on advocating for your needs as well!)

40:05 - On empowering folks to advocate for their needs, honest conversations with clients, and episode wrap up

In today’s replay of episode 243, Anita talks with Kristin Brown about everything from prenatal vitamins, to protein, vitamin D, and meal trains - all in support of YOU in pregnancy and postpartum!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Anita’s Bump to Birth Method - self study course
• www.thisisneeded.com - for 20% off your first order, use code: BIRTHANDBEYOND

Show Notes 

0:57 - Anita’s Bump to Birth Method - self study

2:53 - Introduction to our special guest: Kristin Brown!

3:52 - What does it look like working with a dietician in pregnancy?

5:55 - What should someone look for in a prenatal vitamin, and when should they start taking them?

11:30 - Why would a prenatal vitamin contribute to nausea?

14:10 - Any recommendations re: iron?

16:18 - What are some myths around food in pregnancy?

20:03 - How can people get some of these nutrients in other ways - if they don’t eat eggs or fish?

25:10 - Tips so everything doesn’t go out the window in postpartum

27:37 - Learn about Needed: Nutrition for fertility, pregnancy, postpartum and women’s health (sponsored ad)

30:17 - Nutrients we haven’t covered that are important in pregnancy and postpartum

32:58 - Vitamin D guidelines for birthing parents and babies

35:47 - Why focus on magnesium?

39:24 - What on the nutritional side could help people manage nausea?

43:40 - What does Kristin suggest re: protein powders?

47:32 - What are some of Kristin’s favorite tips and recipes to think ahead, for those who are pregnant?

52:32 - Kristin shares from her birth experience to help others birthing twins

56:35 - How can people work with Kristin?

In today’s episode, Anita and Jessie get into the nitty gritty of initial healing for a cesarean scar, post-birth. This can be helpful if you are planning a cesarean, as well as if you aren’t (some considerations can be made for the unplanned). They cover Anita’s experience as a physiotherapist, as well as Jessie’s experience with both planned and unplanned cesareans.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Creatine Supplement from Legion - use code: JESSIEMLEGION

Show Notes 

0:55 - Jessie promotes her favorite creatine supplement: Legion!

3:36 - Anita explains what we are covering on the podcast today!

4:39 - Jessie shares the information she was given, specifically regarding her scar, prior to being released from the hospital

5:33 - Anita shares the story of a recent client experience with possible infection

7:35 - Jessie recalls her cesarean scar infection story - and how partners can help

13:01 - Jessie shares what she used to keep her scar/infection clean and dry 

14:28 - Anita details some common things you will see and feel with a scar, and explains the process of desensitization, as well as tools and strategy for desensitization

15:57 - Jessie shares what the most shocking thing was for her after the first c-section

16:45 - The argument for learning about caesarean birth recovery - no matter what type of birth you are planning for

17:17 - Additional scar recovery tactics and tools starting at 6-weeks postpartum

20:21 - Jessie and Anita share what techniques they use for scar massage

24:13 - Jessie recalls the bizarre feelings in the body - and the average amount of time it takes to heal

25:28 - Episode wrap up

In today’s episode, Jessie and Anita are answering a very specific question from a client of Jessie’s that came in recently, regarding how to reduce prolapse symptoms when you don’t have much downtime. Anita and Jessie will share their top 5 suggestions that can be implemented immediately, can take you 5 minutes or less, and will hopefully have a big impact on the reduction of those prolapse symptoms.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Creatine Supplement from Legion - use code: JESSIEMLEGION

Show Notes 

0:55 - Jessie promotes her favorite creatine supplement: Legion!

3:36 - Jessie explains what we are covering on the podcast today!

4:51 - Tip #1: Give yourself a pep talk (listen - we elaborate )

7:54 - Tip #2: Take a few s l o w , deep breaths

11:55 - Tip #3: Physically shake your body out

13:00 - Tip #4: Do a couple of mobility or strength-focused exercises (with examples)

13:40 - Tip #5: If you can get your hips elevated for a few minutes, do it! (with examples)

15:22 - Episode review and wrap up!

In today’s episode, Jessie talks with Elsa Isaac, personal wardrobe stylist for ambitious women, all about styling our changing bodies! We discuss everything from Elsa’s journey into wardrobe styling, her methodology to take the guesswork out of styling, and how to style for an ever-changing body (immediate postpartum and beyond). Elsa even shares what has changed in her personal style as a postpartum person in her 40s! So, strap in for today’s episode - you are in for a treat!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• To Pregnancy and Beyond - Open for Enrolment (August 20-27) - https://programs.jessiemundell.com/to-pregnancy-and-beyond/
• Elsa’s FREE Body Shape Calculator
• Get Styled Podcast with Elsa Isaac
• https://elsaisaac.com/
• https://www.instagram.com/elsaisaac/

Show Notes 

0:55 - To Pregnancy and Beyond is open for enrolment!

2:52 - Jessie introduces today’s special guest, Elsa Isaac!

4:17 - Elsa tells the story of her accidental journey into becoming a stylist

8:30 - Elsa shares what made her shift from celebrity styling, to styling for ambitious women

13:05 - For the postpartum people who are listening right now, thinking “the clothes don’t feel good on my body” - where do they even start? (Elsa details the methodology she uses to take the wild guesswork out of styling)

18:58 - Jessie and Elsa discuss the surprising dramatic shifts and changes that happen postpartum, and how moving forward with curiosity and fun can help in these self-discovery situations

21:16 - How do we handle body and style as our bodies continually change throughout our lives?

26:01 - On the all-or-nothing approach of: I will update my wardrobe when I lose weight…

28:32 - What has changed in Elsa’s own personal style as a postpartum person in her 40s? (and Elsa shares about approaching style as play)

34:03 - How can people work with Elsa, and where can they find her online?

35:15 - Episode wrap up

In today’s episode, Jessie talks with Jenna - dance teacher, personal trainer, and previous participant of To Pregnancy and Beyond - about her experience rebuilding her strength, postpartum.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• To Pregnancy and Beyond - Open for Enrolment (August 20-27) - https://programs.jessiemundell.com/to-pregnancy-and-beyond/

Show Notes 

0:55 - To Pregnancy and Beyond is open for enrolment!

2:56 - Jessie introduces us to what we are talking about - and with whom - today!

3:39 - Jenna introduces herself

5:00 - On feeling pushed into the deep end with pregnancy

6:15 - What was the conversation in Jenna’s mind around whether this pregnancy was right for her? And how was the first trimester?

8:54 - What was Jenna’s physical experience like from her 2nd trimester through the end of pregnancy?

10:53 - Why did Jenna choose To Pregnancy and Beyond?

12:45 - What was Jenna’s experience like exercising throughout the whole pregnancy?

18:02 - On being wary of mom groups - and where we’ve found community

24:37 - Gratitude for one another, for TPAB, and wrap up!

In today’s replay of Episode 281, Anita invites special guest Mandy Irby on to talk all about informed consent when it comes to birth.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Anita’s Bump to Birth course - now available as a self-study program!
• Mandy on Instagram
• www.mandyirby.com

Show Notes 

0:55 - Bump to Birth Method - self study

2:47 - Anita introduces this special replay of the podcast!

4:09 - Anita introduces special guest, Mandy Irby

5:38 - What IS informed decision-making?

7:19 - When it comes to informed consent, does birth, itself, make that any different than if you are in any other event? Discussing how to give informed consent in different medical procedures

15:37 - Benefits, risks, alternatives: Are those typically given to patients? What is Mandy’s experience? Strategizing consent in different scenarios

31:02 - When Mandy was going through her education to be an L&D nurse, was she taught about the pelvic floor and informed consent? And the shift towards trauma-informed care

35:20 - How does Mandy educate nurses on providing information to the patient ahead of time so they are able to make that informed decision?

44:00 - Can someone stay at a birth center without having a cervical exam?

50:50 - As an L&D nurse, what would be some other examples or interventions where Mandy finds that happens?

57:14 - What would be one thing Mandy would share with someone who is expecting?

58:30 - How can listeners find Mandy?

In today’s episode, Jessie and Anita talk about what to expect post-vaginal birth when it comes to your vulva. As people with vulvas, we have been conditioned to understand what a “good” vulva or vagina looks like, and things may seem a different - visually and in how it feels - post-vaginal birth. Today’s topic is brought to you by a recent conversation Jessie had with a friend and fellow fitness professional, and is a topic that comes up in Anita’s work daily.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Anita’s Bump to Birth course - now available as a self-study program!

Show Notes 

0:55 - Anita’s Bump to Birth course promo

2:49 - Jessie and Anita introduce the topic, and how (and how often) the conversation comes up in their personal and professional lives

5:23 - Anita discusses what to do if you are concerned about something regarding your vulva

7:51 - Anita shares what could feel - or be physically - different in their vulvas after birth

15:04 - Will my vulva look different 6 weeks vs 1 year postpartum? And Anita talks about estrogen cream as a tool

18:40 - What does Anita say to people who have looked at their vulva postpartum and are freaked out?

21:07 - Episode wrap up!

In today’s episode, Anita welcomes special guest and close friend (and fellow Pelvic Health Physiotherapist), Robyn Synnott, back to the show! And, today, we are going to be talking all about partner labour prep sessions. We reveal what they are about, why they are important, what we find missing from most labour prep classes, and feedback we get from clients! We hope this helps practitioners lead - and clients find - the best labour prep!

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Anita’s Bump to Birth course - now available as a self-study program!
• Workshop by Anita and Robyn: How to Structure a Partner Birth Prep Session in Clinical Practice
• Find Robyn on Instagram @physio.robyn 
• Find Robyn previously on TBAB Episode 117: How Stress is Related to Pain - the Polyvagal Theory
• Find Anita on Instagram @holistichealthphysio 
• Anita’s Bump to Birth course - now available as a self-study program!

Show Notes 

0:55 - Anita’s Bump to Birth course promo

2:49 - Anita welcomes back special guest Robyn Synnott, and shares what we are talking about today

4:08 - Robyn shares why a partner prep session can be helpful for client and their birthing partner

8:10 - Robyn explains the importance of the birthing person feeling safe in their birthing environment 

12:19 - Anita and Robyn discuss some things they notice missing from traditional birthing classes that they cover in their partner workshop

18:04 - Robyn and Anita share feedback they’ve received from folks who have attended partner labour prep sessions

20:10 - Anita closes the discussion and she and Robyn discuss what people will learn in their upcoming workshop (with some tips and tricks for birth prep along the way)

26:25 - Episode wrap up

In today’s episode, Anita and Jessie sit down to talk with the professionals who tune into the podcast. We are discussing why you may want to pursue a mentor as a health or fitness professional, and share our own experiences being mentored: what we received, support-wise, vs. what we wished we had received in those experiences.

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If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show.

Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation!

Resources and References 

• Jessie’s Core Connection Workshop - NOW AVAILABLE ON-DEMAND!

Show Notes 

0:55 - Jessie’s Core Connection Workshop is NOW AVAILABLE on-demand!

2:38 - What we are talking about today! 

3:46 - Reason #1 to consider a mentor: If you want to grow your clientele/caseload, or open your own business/practice

6:31 - Reason #2 to consider a mentor: If you want to move into more of a specific niche or focus within your business

9:45 - Reason #3 to consider a mentor: If you want to add other options/offers within your practice/business

14:40 - Reason #4 to consider a mentor: If you want to dig into scenarios in practice, instead of just in theory

17:58 - Episode wrap up - Anita and Jessie let you know how you can be mentored by each of them, as well as a bonus reason to consider a mentor!