Podcasts about lily nichols real food

Episode Summary In this episode of the Empowered Nutrition Podcast, we are joined by Lily Nichols, a Registered Dietitian Nutritionist, Certified Diabetes Educator, and researcher known for her evidence-based approach to prenatal nutrition. Lily is the founder of the Institute for Prenatal NutritionⓇ and co-founder of the Women's Health Nutrition Academy. She has authored several bestselling books on real food nutrition that have influenced prenatal health worldwide. In this discussion, Lily shares insights into the relationship between insulin resistance and gestational diabetes, emphasizing the importance of managing blood sugar before, during, and after pregnancy. She also provides empowering strategies to reduce long-term health risks and ensure optimal outcomes for both mothers and their babies. Episode Highlights Insulin Resistance Preconception: Lily explains that insulin resistance may already exist before pregnancy, contributing to the development of gestational diabetes. Continuous Glucose Monitoring Study: A study discussed by Lily reveals that women who developed gestational diabetes showed higher blood sugar levels from the beginning of pregnancy, even before typical testing at 24–28 weeks. The Importance of Preconception Blood Sugar Management: Lily emphasizes that managing blood sugar before pregnancy, through proper diet, supplements, and lifestyle adjustments, can significantly reduce the risk of gestational diabetes. Gestational Diabetes and Long-Term Health: Women who develop GD are at a higher risk of type 2 diabetes later in life. Lily describes GD as a "warning light" and stresses the importance of lifestyle changes post-pregnancy to maintain healthy blood sugar levels. The Role of Key Nutrients: Lily mentions the importance of nutrients like magnesium, vitamin D, and inositol in maintaining healthy blood sugar levels. Empowering Women: Rather than stigmatizing gestational diabetes, Lily highlights how knowledge of one's blood sugar control can be empowering, leading to proactive health decisions and better long-term outcomes. Gestational Diabetes Resources: Lily shares information about her professional training programs and the network she has built to ensure women have access to high-quality clinical care. Resources Mentioned Lily Nichols' Website: LilyNicholsRDN.com – A hub for free articles, blog posts, and educational content on prenatal and gestational diabetes nutrition. Books by Lily Nichols: Real Food for Gestational Diabetes Real Food for Pregnancy Real Food for Fertility Free Video Series on Gestational Diabetes: Available on Lily's website under the "Freebies" tab. Women's Health Nutrition Academy: Professional webinars on prenatal nutrition. Institute for Prenatal Nutrition: A clinical mentorship program for health professionals. Apply to be in the October cohort! Instagram: Follow Lily Nichols (@lilynicholsrdn) on Instagram for research briefs, food inspiration, and practical tips. Connect with Us Visit our website for more episodes and information. Follow us on social media for updates and health tips. Subscribe to our podcast and leave a review! Ready to dive in? Listen here.

Lily Nichols is a renowned dietitian and best-selling author, an expert in prenatal nutrition, and advocates for real food and evidence-based approaches that empower parents to take control of their health.We explore the critical link between a mother's metabolic health during pregnancy and her child's long-term wellness, including the irreplaceable role of long-term breastfeeding.Are you struggling with blood sugar spikes and persistent cravings? Learn how a protein-rich breakfast can set the tone for balanced blood sugar levels throughout your day, reducing those intense cravings and hunger pangs. Our conversation is packed with practical strategies, like cutting back on treats and making healthier food choices easily accessible.Up to 18% of pregnant women are affected by gestational diabetes. Lily provides expert guidance on maintaining a balanced macronutrient intake, prioritizing protein and vegetables, and ensuring excellent nutrient status before and during pregnancy. If you want to know more, check out the links below and read the first chapter of Lily's book, "Real Food for Pregnancy," for free. The episode was recorded on the breathtaking Holy Island of Lindisfarne, United Kingdom, where the Vikings first invaded the UK, an island you can only drive to in low tide. It was a great experience to visit, but it had a poor internet connection, so unfortunately, the audio quality of this episode is a little inadequate. 

Listeners can find Matt and Megha at ketoconnect.net, on Instagram @ketoconnect. KetoConnect provides a global hub for people looking to transform their lives using the ketogenic lifestyle. Matt and Megha are committed to publishing helpful resources, developing delicious recipes, and offering friendly advice to people striving to live healthier, happier lives. They founded KetoConnect in 2016 after they realized their results from the keto diet were too good not to share. In this episode, we talk about keto experiments, nutrition during pregnancy, strict keto vs. metabolic flexibility, training your taste buds, and more! “That would be my major perspective change - totally shifting the paradigm of what’s normal. Because what’s normal now, isn’t what’s really normal.” Matt “When really, nothing’s going to do it for you...you have to do it for yourself.” Matt “If we go on a vacation, if we go out to eat, if I want to continue to live my life...then metabolic flexibility has more of a place than being strict keto ever will.” Megha Top Takeaways Metabolic flexibility is important when it comes to quality of life Nutrient density matters, and Keto isn’t all just about ‘fitting in your macros’ Importance of nutrient density for growing a big strong baby Breaking the reward/punishment system with food and fasting Opinions on supplements, mineral deficiencies, and exogenous ketones Show Notes: [1:00] Recipes on KetoConnect [4:00] Rachel on Keto for Normies [4:30] The start of KetoConnect [6:30] It all started with a $700 camera, a YouTube channel, and a dream. [9:00] Matt and Megha’s initial takeaways after beginning the ketogenic lifestyle [10:00] “Our ancestors probably didn’t put together this salad with like different colored fruits and vegetables and like a nice vinaigrette”  [11:00] Nutrient density matters, and Keto isn’t all just about fitting in your macros [14:00] To Matt, an increase in Metabolic Flexibility would equate to a decrease in fat metabolism [15:00] If you’re 200 pounds overweight, is MetFlex the first step for successful weight loss? [17:00] “If we want to go on vacation… if I want to continue to live my life, then Metabolic Flexibility has more of a place than strict Keto ever will.” [17:30] Matt and Megha’s ten month old has made them rethink what we are supposed to eat [20:00] Lily Nichols: Real Food for Pregnancy [22:00] The mindset needed when you go into the Doctor, pregnant, and they ask you about your diet... [22:30] the Weston A. Price pregnancy diet [24:00] What should I put in my body to grow a big strong baby? [28:00] Incorporating reading into your morning routine is extremely useful! [28:30] Catherine Shanahan: Deep Nutrition  [29:30] Dietary experiments and “doing it for YouTube” [31:00] Breaking the reward/punishment system with food and fasting [33:30] Glycine and sleep quality [34:00] Supplements, mineral deficiencies, exogenous ketones [37:00] “[Supplements] get you in the mindset of like, this supplement is what’s gonna do it for me. When really, nothing is going to do it for you. You have to do it for yourself” [38:00] the efficacy of MCT oil and the effects of taking too much... [41:30] The Leangains Protocol - not recommended by Matt [43:00] Changing your meal timings as a less friction way of moving towards your goals  [46:00] Find what works for you, even those that give nutrition advice find their lifestyle in what works best for them [47:00] What KetoConnect has changed their mind on in the last year --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Prenatal nutrition can be so confusing and much of the advice we are given is outdated. Today I speak to Lily Nichols a qualified Dietician, Nutritionist and diabetes educator who has dedicated her career into researching pregnancy nutrition. She helps clear up confusing on certain supplements, foods we should and shouldn't be eating and offers an approach you can take to navigate your way through your pregnancy journey.Find Lily at:Website: https://realfoodforpregnancy.com/Instagram: https://www.instagram.com/lilynicholsrdn/?hl=en

Prenatal nutrition can be so confusing and much of the advice we are given is outdated. Today I speak to Lily Nichols a qualified Dietician, Nutritionist and diabetes educator who has dedicated her career into researching pregnancy nutrition. She helps clear up confusing on certain supplements, foods we should and shouldn't be eating and offers an approach you can take to navigate your way through your pregnancy journey.Find Lily at:Website: https://realfoodforpregnancy.com/Instagram: https://www.instagram.com/lilynicholsrdn/?hl=en

Happy New Year! We are kicking off 2020 by sharing our most popular episode of 2019. Enjoy! Jenny and Liz will be back soon! Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition. IN THIS EPISODE Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life. Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed. Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration. Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin. What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste). Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms: Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher. Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA. Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen. Celebrate your small victories each day and don’t expect perfection of yourself. Lily’s “F the Should” on Postpartum: Expect a lot less from yourself. Leave us review/rating! This really helps us get out to more listeners. Find more about Lily Nichols: Real Food for Pregnancy (Book) Real Food for Gestational Diabetes (Book) @lilynicholsrdn www.lilynicholsrdn.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

For our full show notes: Visit our Episode Webpage This week we are talking with Lily Nichols. Lily is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based  prenatal nutrition. Her work is known for being research-focused, thorough, and unapologetically critical of outdated dietary guidelines. She is the author of two bestselling books, Real Food for Pregnancy and Real Food for Gestational Diabetes. Lily discusses the importance of unprocessed foods in family nutrition, tips for transitioning to a real food diet, and tips for picky eaters. MORE FROM LILY: Lily’s Website | Real Food for Pregnancy by Lily Nichols (Book) | Real Food for Gestational Diabetesby Lily Nichols (Book) | Follow Lily on Facebook | Follow Lily on Instagram | Follow Lily on Twitter Learn more about your ad choices. Visit megaphone.fm/adchoices

#111 Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. Drawing from the current scientific literature and the wisdom of traditional cultures, her work is known for being research-focused, thorough, and sensible. Her bestselling book, Real Food for Gestational Diabetes (and online course of the same name), presents a revolutionary nutrient-dense, lower carb diet for managing gestational diabetes.    Her unique approach has not only helped tens of thousands of women manage their gestational diabetes (most without the need for blood sugar-lowering medication), but has also influenced nutrition policies internationally.    Lily’s second book, Real Food for Pregnancy, is an evidence-based look at the gap between conventional prenatal nutrition guidelines and what's optimal for mother and baby. With over 930 citations, this is the most comprehensive text on prenatal nutrition to date.   Lily is also creator of the popular blog, LilyNicholsRDN.com, which explores a variety of topics related to real food, mindful eating, and pregnancy nutrition.   In this episode we cover Examples of where the prenatal and pregnancy nutrition guidelines are out of date What vegans and vegetarians need to be aware of to ensure a healthy pregnancy If intermittent fasting could be considered during pregnancy What gestational diabetes is and how we can manage our blood sugar well Coffee intake - yes or no during pregnancy Foods best avoided during pregnancy And a bunch more Show Notes Real Food For Pregnancy Real Food For Gestational Diabetes Lily Nichols RDN

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, author, and mom with a passion for evidence-based prenatal nutrition. IN THIS EPISODE Gaps in the guidelines that expecting moms receive - definitely room for improvement. Why is prenatal nutrition important? Epigenetics is (in part) the expression of our baby’s genes. Prenatal nutrition can minimize the risk of baby developing issues later in life. How to distinguish between good information and bad information available to us all? It can mean building a better understanding of science, reaching out to a colleague who has better experience, or doing some additional research. (Google Scholar is her search engine of choice.) Newsflash: 17 years before research gets into clinical practice. Hospital/office policy may be further delayed. Navigating vegetarian/vegan pregnancy: it’s not all protein concerns, it’s getting enough micronutrients including choline, DHA, iron, B12, glycine, K2, zinc, plus others, AND their “absorbability”, form, and concentration. Concern: If it doesn’t come in the context of full food, does it work in the same way? Truth: We don’t know, which is why Lily recommends getting these nutrients from food and not relying on a prenatal vitamin. What are traditional cultures doing to optimize nutrients? Utilize tip to tail of an animal’s body (which also minimizes waste). Top 3 picks to make a difference in nutritional adequacy for vegan/vegetarian moms: Prioritize eggs with yolks for choline. If you can source from pasture raised … all the better, nutrient density is higher. Clams/Oysters are off the charts in iron, zinc, B12, selenium, iodine, and some DHA. Bone broth and soups/stews made with discarded parts (also minimizing waste) and contain concentrated glycine and collagen. 43:00 Approaching diet changes - changing how you eat is hard. Celebrate your small victories each day and don’t expect perfection of yourself. Lily’s “F the Should” on Postpartum: Expect a lot less from yourself. F the Should that you should “bounce back”, that your maternity leave, your birth, your body, how you feed your baby should look a specific way. Allow yourself to be supported and mothered by other people as traditional cultures do. Leave us review/rating! This really helps us get out to more listeners. Find more about Lily Nichols: Real Food for Pregnancy (Book) Real Food for Gestational Diabetes (Book) @lilynicholsrdn www.lilynicholsrdn.com FOR MORE FROM LIZ & JENNY Hosted by: Liz Winters & Jenny Anderson Find us: Instagram @lizwinterswellness @birdie.in.bend www.lizwinterswellness.com bend.birthfit.com TAGS Pregnancy, Prenatal, Nutrition, Interview, Whole Food, Vegetarian Pregnancy, Vegan Pregnancy --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/beyondbirth/message

Every soon-to-be mom wants to grow a healthy baby. It’s a scary and daunting process and there are so many parts of pregnancy that are just out of your hands. However, you can still get a handle of the parts that are within your control. Perhaps most importantly, this means eating well and getting the nutrients you and your baby need most. Lily Nichols is a registered dietician and nutritionist specializing in gestational health. She’s a certified diabetes educator, researcher, and author Real Food for Pregnancy (which I’ve read twice!) and Real Food for Gestational Diabetes. These books are incredibly well-researched and full of actionable steps for their readers. Lily is an evangelist for a more holistic approach to nutrition which has been helping countless women live more healthfully. Today, Lily and I sit down and discuss some of the common misconceptions surrounding good gestational nutrition, the types of foods you should be focusing your diet on, and how to take care of yourself and your baby. Lily debunks some a whole slew of myths and explains how you can eat mindfully in order to help your baby be healthy before it’s even born. Did you make changes to your diet when pregnant? What influenced those changes? Leave a comment on the episode page!   In This Episode Foods to eat that have the nutrients needed to support a healthy pregnancy Why eggs should not be completely avoided during pregnancy and, in fact, contain some very crucial nutrients High-risk foods that pregnant women should avoid The importance of getting enough vitamin D during pregnancy and all the positive effects it can have How what you eat during pregnancy can determine the genes in your baby that do or don’t get activated What to look for in thyroid health when pregnant Foods and supplements that may help with nausea   Quotes “We really have to reverse engineer where we’re going to get most of our nutrients from and try to focus on that. Then we look at what are the foods that traditional cultures tend to really emphasize during pregnancy, what nutrients are found in those.” [9:50] “Women get pregnant and the first question they ask is, ‘what can’t I eat?’ instead of asking ‘what should I eat more of?’. I think these risks of getting sick from food are way overblown.” [13:57] “You really have to take a step back mindestwise from trying to be ridiculously in control of everything during this time.” [38:38]   Links Find Lily Nichols Online Follow Lily Nichols on Instagram | Facebook | Twitter | Pinterest Women’s Health Nutrition Academy   Real Food for Pregnancy by Lily Nichols Real Food for Gestational Diabetes by Lily Nichols   Check out the full show notes for this episode here Urban Wellness Clinic Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTub

My postpartum looked NOTHING like what I had thought it would, due to the timing of my son’s early birth and the following 109 days spent in NICU. Life was crazy and unpredictable during that time, and my own nutrition was the LAST thing on my mind. I craved the wrong things, didn’t even remember to eat sometimes, and certainly didn’t realize the importance of nutrition in the healing my body was going through after giving birth. I wish I had known THEN what I know NOW! My friend and colleague, Lily Nichols, is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author. She has a passion for evidence-based prenatal nutrition and exercise, and her unique approach has helped thousands and influenced nutritional policies around the globe. Lily has researched and written about traditional diets recommended for pregnancy in different cultures. She shares with us the long-term effects of poorly-managed gestational diabetes, how “warming” foods help with postpartum healing, and the nutritional needs of the breastfeeding mother. We also discuss suggestions for good nutrition when you’re like I was, stuck in the NICU for 12-13 hours for day after day—focusing on your baby’s nutrition but not caring about your own nutritional needs. There are supplements that can help in healing, but Lily’s top tip is to rest, recover, and receive support during those postpartum weeks. We all need to lean on the people around us for the support we need! “Self-care is sometimes about not doing anything extra to take care of yourself, but about taking things off your plate.” Resources: Real Food for Gestational Diabetes by Lily Nichols Real Food for Pregnancy by Lily Nichols www.realfoodforpregnancy.com

Today we welcome Lily Nichols, Registered Dietitian, Nutritionist, Certified Diabetes Educator, researcher and an author with a passion for evidence-based prenatal nutrition and exercise. Lily draws from the current scientific literature and blends it with the wisdom of traditional culture and nature. We talk about the Western expectation of women managing it all directly after pregnancy and giving birth, and Lily’s prescription for healing and self-care. She shares how she began backing philosophy with results and clinical data to author two of her groundbreaking books, Real Food for Gestational Diabetes and Real Food for Pregnancy. She also gives some of her top picks for pregnancy food, embracing mindfulness, and how she feeds her family for months at a time using only two animals. Let your intuition guide you, and then use Lily’s book to prove these decisions with scientifically proven data.   To share your own fertility story, please email me at hillary@ladypotions.com. I look forward to connecting with you, as you are what this podcast is all about.   Takeaway: [2:26] Lily wrote Real Food for Pregnancy when her son was 10 months old, and she herself was healing from pregnancy and birth. [3:48] Lily encourages prioritizing food and self-care at all stages of pregnancy, including the preventative stage prior, and the fourth trimester, the postpartum months. [7:38] It was almost by accident that Lily got into the nutrition field. She was looking for a part-time role in the nutrition field that did not include a hospital, saw an opening for California Diabetes and Pregnancy Program and starting working clinically in Gestational Diabetes. As she implemented the nutrition element of the protocol in the clinic, she noticed a lack of improvement. The common sense side of her observed the current guidelines didn’t emphasize real foods, and were pretty high-carb. [8:47] Women with Gestational Diabetes are often not able to tolerate large amounts of carbs without elevated blood sugar. These findings led Lily down the path of researching a low carb and nutrient dense diet from real foods. She started using it clinically and knew she was on to something with excellent results. This led her to author her first book, Real Food for Gestational Diabetes. This changed the course of how many viewed their philosophy in the nutrition and pregnancy field. [14:38] Lily comes at the information from a proactive and informed outcome, not a fear-based one. [18:12] Lily shares some sample meal plans compared to the current recommended ones, and the breakdown of the ratio between protein, carb, etc. [21:20] Carbohydrates are in many vegetables and fruits. [22:07] There is very little nutrition education for MD’s, and much of what they are learning is outdated. One example is the hesitancy for the low carb diet due to ketones in the urine. [24:27] Organ meats and liver are the most nutrient dense parts of an animal. Supplying a high amount of iron, choline and B12, Lily supplies recipe ideas in her books on incorporating it dishes, so you aren’t eating a whole plate of just liver. [35:07] When choosing animal products, Lily is a proponent of choosing the highest quality and best sourced meat. Nothing goes to waste and she encourages families to purchase from a farmer and utilize the whole animal. [38:57] Even the most culinary-challenged person can develop basic skills to make a flavorful and nutritious meal. [45:14] Lily gives us some good news — her opinion is that small amounts of caffeine are okay. A lot of the foods that are mentioned to avoid due to foodborne illness are also ones that provide critical nutrients. She suggests eating foods sourced from high quality places, and the risk is extremely low. [52:58] Eating well is one of the ways we can be mindful in pregnancy. Mindful moments, spiritual self-care and moving our body are also key elements to keep our body aligned through the process. It’s not about pushing and resisting, it’s about being mindful and going with the flow in a gentle. guided way.   References: Fertile Minds on LibSyn Fertile Minds on iTunes American Board of Oriental Reproductive Medicine Reproductive genetics and the aging male Lily Nichols Real Food for Gestational Diabetes Real Food for Pregnancy California Diabetes and Pregnancy Program Real Food for Pregnancy — Get the First Chapter Free Continue Your Journey: Link to sign up for free 29-day meditation challenge @ladypotions4u on Twitter @ladypotions4u on Instagram My Website: Ladypotions.com Special Thanks to Christopher Lloyd Clarke for music   Disclaimer *  You must not rely on the information in this podcast as an alternative to medical advice from your doctor or another professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or another professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website or in this podcast.  

#043 — Real Food for Pregnancy ‘What I like to do is reverse-engineer a prenatal diet from the context of getting most of—if not all of—your nutrients from the food itself.’ The problem with conventional policy and food guidelines? They simply don’t reflect science. In fact, the current recommendations were designed for men and then adjusted mathematically for a smaller frame—and then modified again to account for fetal growth. Registered Dietician and Nutritionist Lily Nichols is familiar with the science, having reviewed 934 studies for her newly-released book, Real Food for Pregnancy. And she believes that we need a more holistic approach to nutrition, an approach that includes mindful eating and a focus on pairing carbohydrates with fat and protein to acquire the nutrients necessary for fetal development from our food. Today, Lily joins me to share her path to becoming a dietician, explaining how she established her practice and what inspired her to become an author. She discusses how her own pregnancy affected her work and her current ‘pieced together’ childcare plan. Lily speaks to the fact that conventional nutrition policy doesn’t reflect science and offers her advice around nutrition during pregnancy. I ask her about postpartum nutrient needs and special considerations for pregnant women who exercise a great deal. Listen in for insight into Lily’s writing process and her emphasis on the value of mindful eating. FULL SHOW NOTES  Get the complete show notes with episode quotes, photos, and time stamps at http://www.startuppregnant.com/043. EPISODE SPONSOR & SPECIAL OFFER Thank you to the sponsor of this episode: Aeroflow Breastpumps. They are dedicated to making the hassle of getting your breast pump a little bit easier—actually, a lot easier! Head to www.aeroflowbreastpumps.com/startup to have them help you qualify for a free breast pump through insurance.  All of our sponsor offers are available on our website for you to grab the perks and discounts offered to podcast listeners: http://startuppregnant.com/sponsors. LEARN MORE ABOUT LILY NICHOLS Lily Nichols is a Registered Dietician and Nutritionist and Certified Diabetes Educator with a passion for evidence-based nutrition. Her work draws from the current scientific literature as well as the wisdom of traditional cultures, and her expertise in prenatal nutrition makes her a well-respected consultant and speaker in the field. Her first bestseller, Real Food for Gestational Diabetes, has helped tens of thousands of women manage the condition and influenced nutrition policies internationally. Lily’s new release, Real Food for Pregnancy, is #1 in the Pregnancy and Childbirth category on Amazon. Real Food for Pregnancy Lily’s Website Lily on Facebook Lily on Twitter Lily on Instagram RESOURCES MENTIONED IN THIS EPISODE Real Food for Pregnancy by Lily Nichols Real Food for Gestational Diabetes by Lily Nichols California Diabetes and Pregnancy Program

Excited to have Lily back on the show for her record 6th appearance. Lily is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. Lily’s second book, Real Food for Pregnancy, outlines the problems with current prenatal nutrition guidelines and provides the evidence—920 citations and counting—that supports a real food diet to optimize maternal and fetal health. You’ll want to take a listen to our previous episodes together, and you’ll find a complete list below! In today’s show, we talk about how to optimize pregnancy nutrition to give your baby the best possible start in life. This episode is brought to you by my 10 Week Fertility Awareness Mastery Program. The next session begins in April 2018. Click here to apply Don’t forget to sign up for my FREE FAM 101 video series. Click here for access. Topics discussed in today's episode: The difference between adequate and optimal prenatal nutrition Why food is fundamental to pregnancy Why choline is just as essential as folate for fetal development How do your dietary requirements change during pregnancy? Why preconception nutrition is just as important as your nutrition during pregnancy How much do your micro-nutrient needs increase compared to your caloric needs during pregnancy? What is the difference between micro and macro-nutrients and how can you ensure you're getting enough? How much more protein do you require during pregnancy? What foods should you incorporate during pregnancy to ensure you're getting optimal nutrition? Is it possible to meet your nutritional requirements during pregnancy without incorporating animal foods? Is a vegan and/or vegetarian diet optimal for pregnancy and lactation? What can you do to optimize a vegetarian diet for pregnancy? The implications of a plant based diet for pregnancy and lactation Connect with Lily: You can connect with Lily on her Website, on Facebook, and on Twitter. Resources mentioned: Real Food for Pregnancy (book) by Lily Nichols Real Food for Gestational Diabetes (book) by Lily Nichols Weston A. Price Foundation 10 Week Fertility Awareness Mastery Group Program Fertility Awareness 101 FREE Video Series Fertility Friday Facebook Group Related podcasts & blog posts: FFP 016 | Real Food for Gestational Diabetes | Pre-conception & Pregnancy Nutrition | Lily Nichols FFP 025 | How Much Should Women Exercise During Pregnancy? | The Good, The Bad and the Uncomfortable | Lily Nichols FFP 103 | Real Food for PCOS | PCOS, Insulin Resistance & Diabetes | Managing PCOS Naturally with Diet |  Balancing Blood Sugar | Lily Nichols FFP 126 | Does Your Diet Impact Your Breastmilk? | Eating for Two: How to Produce the Most Nutritious Breastmilk | Managing the Postpartum Period | What Breastfeeding is Really Like | Lily Nichols FFP 155 | The Impact of Under-Eating on Your Fertility & Your Cycles | Lily Nichols FFP 172 |  Nourishing Fats | Why You Need Animal Fats For Fertility & Pregnancy | Sally Fallon Morell Fertility Awareness Reality Series Episodes | Fertility Friday Fertility Awareness Podcast Episodes | Fertility Friday Join the community! Find us in the Fertility Friday Facebook Group Subscribe to the Fertility Friday Podcast on iTunes! Music Credit: Intro/Outro music Produced by J-Gantic A Special Thank You to Our Show Sponsor: Fertility Friday | 10 Week Fertility Awareness Mastery Group Program This episode is sponsored by my 10 Week Fertility Awareness Mastery Group Program! Master Fertility Awareness and take a deep dive into your cycles and how they relate to your overall health! Click here for more information!  

My postpartum looked NOTHING like what I had thought it would, due to the timing of my son’s early birth and the following 109 days spent in NICU. Life was crazy and unpredictable during that time, and my own nutrition was the LAST thing on my mind. I craved the wrong things, didn’t even remember to eat sometimes, and certainly didn’t realize the importance of nutrition in the healing my body was going through after giving birth. I wish I had known THEN what I know NOW! My friend and colleague, Lily Nichols, is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author. She has a passion for evidence-based prenatal nutrition and exercise, and her unique approach has helped thousands and influenced nutritional policies around the globe. Lily has researched and written about traditional diets recommended for pregnancy in different cultures. She shares with us the long-term effects of poorly-managed gestational diabetes, how “warming” foods help with postpartum healing, and the nutritional needs of the breastfeeding mother. We also discuss suggestions for good nutrition when you’re like I was, stuck in the NICU for 12-13 hours for day after day—focusing on your baby’s nutrition but not caring about your own nutritional needs. There are supplements that can help in healing, but Lily’s top tip is to rest, recover, and receive support during those postpartum weeks. We all need to lean on the people around us for the support we need! “Self-care is sometimes about not doing anything extra to take care of yourself, but about taking things off your plate.” Resources: Real Food for Gestational Diabetes by Lily Nichols Real Food for Pregnancy by Lily Nichols www.realfoodforpregnancy.com

Lily is a researcher, speaker, and author with a passion for evidence-based prenatal nutrition and a unique specialty in gestational diabetes. As a Registered Dietitian/Nutritionist, Certified Diabetes Educator, and Certified Pilates Instructor, she is the first to advocate for a nutrient-dense, lower carb diet for managing gestational diabetes. Her book, Real Food for Gestational Diabetes, (and an online course of the same name), has helped thousands of women have healthy babies - and most without the need for blood sugar-lowering medication. What’s now been dubbed her “Real Food Approach” is currently being used in several research studies. Lily joined us on 2 previous episodes: episode 16 where we talked all about gestational diabetes and episode 25 where we talked about exercise during pregnancy! I’m excited to have Lily back on the show to talk about PCOS, and how to manage PCOS through diet and lifestyle changes! Topics discussed in today's episode What is the connection between PCOS and diabetes? What are some of the classic signs & symptoms of PCOS? How big of an impact can dietary changes make on your PCOS symptoms? Does a poor diet cause PCOS? How does PCOS impact the menstrual cycle? What is the link between PCOS, insulin sensitivity & diabetes? How is obesity related to PCOS? What foods cause insulin to spike? Is it possible to eat too much fruit? How does our consumption of carbohydrates impact our blood sugar? How does consuming soy products impact our hormone levels? Why is breakfast actually the most important place to start when balancing hormones? What can I eat for breakfast that is filling, nutritious, fast, won't spike my blood sugar, and will leave me feeling satisfied afterward? Connect with Lily You can connect with Lily on her Website and on Facebook and Twitter Resources mentioned Pilates Nutritionist | Lily Nichols Real Food for Gestational Diabetes: An Effective Alternative to the Conventional Nutrition Approach (book) | Lily Nichols Real Food for Gestational Diabetes | Lily Nichols Real Food For Gestational Diabetes (Book Review) | Fertility Friday FFP 016 | Real Food for Gestational Diabetes | Pre-conception & Pregnancy Nutrition | Lily Nichols FFP 025 | How Much Should Women Exercise During Pregnancy? | The Good, The Bad and the Uncomfortable | Lily Nichols FFP 009 | Sacred Fertility Foods | The key to having healthy babies and a healthy pregnancy | Sally Fallon-Morell PCOS Related Podcast Episodes FFP 022 | What is PCOS? | Healing PCOS Naturally | PCOS Diva Amy Medling FFP 029 | Learning to use Fertility Awareness after Coming Off  of the Pill | Managing PCOS Naturally | Jennifer Neff FFP 052 | Surviving Fertility Challenges | Infertility, PCOS & IVF | Kym Campbell FFP 060 | Treating PCOS Without Fertility Drugs | Conceiving Naturally With PCOS | Dr. Katherine Sherif FFP 072 | The Connection Between Eating Disorders, PCOS, & Fertility | Angela Grassi Join the community! Find us on the Fertility Friday Facebook Fan Page Subscribe to the Fertility Friday Podcast on iTunes! Music Credit: Intro/Outro music Produced by J-Gantic Sponsored By This episode is sponsored by Circle + Bloom! Click here to receive 20% off Circle + Bloom products! Make sure to use discount code: FertilityFriday at checkout!