Podcasts about real food for pregnancy

Lily Nichols is a Registered Dietitian and the author three books designed to support healthy conception, birth and postpartum, including how to prevent and manage gestational diabetes.Her books are Real Food for Fertility (co-authored by Lisa Hendrickson-Jack), Real Food For Pregnancy and Real Food for Gestational Diabetes.Lily shares important information all women should know about optimizing their diet for fertility, pregnancy, and postpartum from a scientific perspective. Even for women who aren't currently in the pregnancy state of mind, knowing this information early on helps everyone to make better choices down the road.Connect with Lily Nichols lilynicholsrdn.com | InstagramLearn more The Institute for Prenatal Nutrition | Postpartum Recovery Meals | Fourth Trimester Soups and Stews Collection | Nutrition and Nourishment - The EssentialsResources HelloGaia Parenting Copilot | FREE DOWNLOAD Customizable Birth Plan | FREE DOWNLOAD Customizable Fourth Trimester PlanConnect with Fourth Trimester Facebook | InstagramWant trustworthy parenting data at your fingertips? Download HelloGaia Parenting Copilot for FREE today. The app uses reliable sources like ACOG, AAP, The Society for Maternal-Fetal Medicine. FREE app available now on Apple & Google Play

Liz & Becca interview registered dietitian and bestselling author Lily Nichols to uncover the critical role nutrition plays during pregnancy and beyond. Lily shares insights on gestational diabetes, debunks common pregnancy myths, and explains the importance of nutrient-dense foods for both mom and baby. With her expertise in real food and functional approaches, Lily empowers listeners with actionable advice to optimize pregnancy outcomes and set the foundation for a healthy future. This episode is a must-listen for anyone navigating pregnancy, planning to conceive, or simply looking to understand prenatal nutrition on a deeper level. Connect with Lily: Web | Instagram | Pinterest | Facebook ***

Welcome back to the Recovering Perfectionist Podcast. In this episode, Christine discusses her stress-free pregnancy and how she protected her peace through it all. She's sharing all her tips, tricks & resources. No more being surrounded by traumatizing pregnancy and birth stories. This was a wonderful experience and you can have that too! Christine's 4 major steps: Surrender to the process: new sensations, discomfort, trusting your body Protect your peace: don't share everything with everyone, save your energy and protect your space Do the next right thing: don't try to do 3rd trimester things in 1st trimester, be present Build a positive support team: that puts you first, and is there for you no matter what, this is your moment! LINKS IN EPISODE: "Real Food For Pregnancy" Book: https://a.co/d/4ywardp "Werk Your Birth" Coaching & Community: https://www.awerkingmama.com/ Non-Toxic Product Switch: https://podcasters.spotify.com/pod/show/recoveringperfectionist/episodes/065---Its-Not-Normal--Its-Toxic-e2c48dd/a-aaklc1d Pelvic Floor Exercises: https://www.youtube.com/results?search_query=pelvic+floor+exercises+for+women Placenta Encapsulation: https://mommymadeencapsulation.com/ DOONA car seat/stroller: https://a.co/d/403rLno Non-Toxic Mommies Facebook Group: https://www.facebook.com/groups/483484232002917 3-tier nursing cart: https://www.instagram.com/reel/CqYc3HmpAlu/?igsh=MXBod2k1YXAzZTh2Yw%3D%3D Maternity Belt: https://a.co/d/514stHW Silverette Cups: https://a.co/d/aINbuEZ Frida Mom & Baby: https://frida.com/collections/frida-mom Nursing Bra: https://a.co/d/izCeclC Instagram Accounts to Follow: @mommymadeencapsulation (Placenta) @mommamadeline @awerkingmama ("Werk Your Birth" Course) @painfreebirth @authentically.julie @birthbecomesyou @popthatmumma @newparentsacademy @newearthmatriarch @newmomguru @blissbirth  @naked_birth  @justbirthspace  @moveyourbump @makaila.nichols.wellness @takingcarababies CHRISTINE BAR NOEL: All The Things! ⁠⁠https://beacons.ai/christinebarnoel⁠⁠ Instagram: ⁠⁠https://www.instagram.com/recoveringperfectionistpodcast⁠⁠ ⁠⁠https://www.instagram.com/dancewellnesscommunity --- Support this podcast: https://podcasters.spotify.com/pod/show/recoveringperfectionist/support

We are celebrating 400 episodes of the Naturally Nourished podcast with a special reflection on how we got here, what has shifted in the past 10+ years, highs and lows,  game changing interventions, shifts in protocols, and so much more!    In this episode, we get a little nostalgic as well as talk about the history of Naturally Nourished, big influences in how we practice, priorities in wellness and how we've adapted these, and exciting things to come as we continue to grow and expand looking to serve not just thousands, but hundreds of thousands of people!    Also in this episode:  Episode 100: Five Ways to Solve Your Keto Slump Episode 200: Get to Knwo the Naturally Nourished Fam Episode 300: All About Kids Digestion 12 Week Keto Program Starts 8/21 Free Keto Webinar 7/29 Episode 95 Starting Your Functional Medicine Career Most Influential SupplementsGI Lining Restore Baseline Probiotic Calm and Clear Cellular Antiox GI Immune Builder Relax and Regulate Adaptogen Boost Detox Packs Bio-C Plus Digestaid Episode 177 Why You Need Supplements Part 1 Episode 178 Why You Need Supplements Part 2 Become an Ambassador The Evolution of Food as MedicineEpisode 103 Balancing Flavor With Real Food The Power of Protein The Power of Protein and Symptoms of Protein Deficiency 1 gram per pound of ideal body weight Naturally Nourished Episode 392 Body Love and Boundaries with Kelly Leveque Paleo Valley Beef Sticks use code ALIMILLERRD How We're Eating These DaysNaturally Nourished Tea  Favorite SponsorsFOND Bone Broth use code ALIMILLERRD Redmond Real Salt use code ALIMILLERRD Protocols – Naturally Nourished - Ali Miller RD EPISODE400 for 10% off Naturally Nourished Supplements Swap OutsAdvil → Super Turmeric Align Probiotic → Restore Baseline Armra → GI Immune BuilderWhat's the deal with Armra Colostrum? Cough Syrup → Herbal Ginger Syrup Natural Solutions for Kid's Cough and Cold Tums → GI Lining Support #1 Thing You Can Do To Get Healthier Now Favorite Podcast EpisodesEpisode 394 The Human Electrical Force Episode 184 Harnessing the HPA-Axis Episode 359 Oh-No Ozempic Updates Episode 376: The Fertility Cliff Myth Episode 312 Menupause with Dr. Anna Cabeca Episode 229 Real Food For Pregnancy with Lily Nichols Episode 208 Wild Fed with Guest Daniel Vitalis Episode 358 Everything Happens in Relationship What's Next For Naturally Nourished?Naturally Nourished Kids Cookbook episode part 1 NN Kids Cookbook episode part 2 Link for interest in Naturally Nourished Academy   Sponsor:  This episode is sponsored by Naturally Nourished Supplements providing: Purity, Potency, and Efficacy at a value you can't beat! My goal with Naturally Nourished supplements is to provide you with products that will enhance and reclaim the quality of life for you and your loved ones!    We will always price formulas 2-5% below market industry standard and competitors. On top of this we offer subscription discounts at an additional 10% off, bundled discounts at an additional 12% off, and seasonal promotions to ensure quality formulas are accessible. www.alimillerRD.com

We all know the nutrients baby's get from breastmilk or baby formula are crucial for the wellbeing of our baby. But what about nutrition for the postpartum mom? Today I am interviewing Jeanne Reilly, a registered dietitian, the mom of two, and the co-founder of I Am Nurtured Prenatal and Postnatal vitamins.Were you like me in pregnancy? All my plans for a “real food pregnancy” were thrown out the window. I could barely handle my prenatal gummy. I preferred convenience food during my postpartum period and found myself eating lots of noodle packs from Costco because they were super easy. I had big hormonal shifts postpartum and didn't feel like myself for a long time.We spend 40 weeks growing a baby. That means our sweet little babies were “sharing” our nutrients. I invited Jeanne on to talk about how to nourish ourselves during the postpartum period and to give tips when we have no energy, but desire to eat a bit healthier. This episode is for breastfeeding and formula-feeding moms!For more information on I Am Nurtured prenatal and postnatal vitamins, click below:Prenatal vitaminPostnatal vitaminLinks to I Am Nurtured Prenatal & Postnatal supplements: www.iamnurtured.com - our blog has lots of information with sources referencedInstagram: https://www.instagram.com/iamnurtured/Facebook: https://www.facebook.com/iamnurturedReach me directly - happy to answer any questions: jeanne@iamnurtured.comThank you to our show sponsor Pippy Sips. Maia by Pippy Sips is an award winning system for storing, cooling, and monitoring breastmilk so you can rest assured that your pumped milk is safe for your baby. Visit www.pippysips.com for 25% off from May 5th to May 12th.Books nutritional guidance during pre-conception, pregnancy, and post-partum: Real Food For Pregnancy by Lily Nichols RDReal Food For Fertility by Lily Nichols RDThe Nursing Mother's Companion by Kathleen Huggins - great for troubleshooting breastfeeding issues and knowing when/how to supplement with bottles/formula. Supportive for all feeding methods.Support the Show.Connect with Erin: Book a free consult Website: https://www.babyfeedingcoach.com/ Instagram: @babyfeeding.coach Email: erin@babyfeedingcoach.com

In this episode, we sat down with Lily Nichols, RDN, the author of Real Food for Pregnancy and Real Food for Gestational Diabetes. Lily is an expert in prenatal nutrition and shares invaluable information regarding the optimal prenatal diet. Lily talks to us about blood sugar, gestation diabetes, the importance of protein during pregnancy, the truth about vitamin A, and so much more. Find Lily Nichols' books HERE. Find Lily Nichols on Instagram HERE. Find Homegrown on Instagram HERE. Find Liz Haselmayer on Instagram HERE. Find Joey Haselmayer on Instagram HERE.Shop real food meal plans and children's curriculum HERE.Get  exclusive podcast episodes HERE.Find us on YouTube HERE.Shop natural home goods on Haselmayer Goods HERE.

Lily Nichols joins me to continue our exploration of optimal pregnancy and post-partum nutrition. This episode contains extremely valuable information on how to ensure your baby receives all the nutrients they need to thrive. We cover controversies surrounding seafood and raw fish consumption during pregnancy, the critical role of DHA, circadian rhythms & breastfeeding, harms of a high omega-6 diet on baby's brain development, iron status in pregnancy and MUCH more.Lily Nichols RDN is a registered dietitian, pregnancy nutrition expert and author of the book Real Food for Pregnancy. I previously spoke to Lily in episode 16 of the Regenerative Health podcast where we covered micronutrients for pregnancy, carbohydrate intake and gestational diabetes and how various national guidelines are harming women with carbohydrate recommendations in pregnancy. LEARN how to optimise your circadian rhythm ✅ Dr Max's Optimal Circadian Health course

Mamas, are you TTC, pregnant, nursing, or struggling with gestational diabetes then this is the episode you want to listen to! Lily Nichols is a wealth of knowledge when it comes to perinatal nutrition and we cover everything you will want to know about the subject. Some of the subjects we touch on are: the best foods to eat when trying to conceive; how much protein a pregnant woman needs; which foods provide key micronutrients for a developing baby; to take the glucose test or not; prenatal vitamins; and lots of other informative topics. Please share this episode with all your mama friends far and wide! One of the reasons we created MAM was because we wish this was a podcast we had when we were young pregnant mothers raising babies. Share the knowledge and wealth and let's work together to raise healthy, happy, and well-nourished children.    Books Mentioned: Real Food for Gestational Diabetes Real Food for Pregnancy Glucose Goddess   Articles Mentioned: Can you eat too much fish in pregnancy? I failed the glucola   Prenatal Vitamin Recommendations FullWell Optimal Prenatal   Connect with Lily: Lily Nichols @lilynicholsrdn

In this episode I chat with Joanna Oliveira, a biology and food science major turned fertility coach. She likes to support her clients through diet, lifestyle and mindset. We talk about cycle tracking, women's hormones and mindset on your fertility journey. Use code PODCAST10 for 10% off the ⁠⁠⁠⁠⁠Confident Conception Membership HERE!⁠⁠⁠⁠⁠

Pregnancy and postpartum.  Many of us strive to maintain a healthy diet during these pivotal times, but what does a healthy diet look like?  Should we stick to the guidelines?   Enter Lily Nichols, RDN, CDE.  Lily is an expert on all things nutrition pertaining to the pregnant mother.  She is the author of two books: Real Food for Gestational Diabetes, and Real Food for Pregnancy.   Lily sheds light on what it looks like to eat nutrient dense foods, how our food choices affect ourselves and our babies, and how real food can set us up for real success in the postpartum period.   Check out these links from the show!   https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/ https://lilynicholsrdn.com/prenatal-guidelines-updated/ https://lilynicholsrdn.com/choline-pregnancy-folates-cousin/ https://lilynicholsrdn.com/postpartum-iron-deficiency-anemia-rethinking-low-iron-requirements/   Join The Homebirth Collective Join Happy Homebirth Academy Code PODCAST for 10% off 

Giselle Bisson aka Recovering Vegan is California-based journalist who has risen to prominence publicly discusses her personal health journey eating vegan diet and then re-introducing animal foods.In this episode we discuss her perspectives on veganism, veganism as a manifestation of childhood trauma, heath issues on a vegan diet including menstrual loss, hair greying, shrinking of breast tissue and much more...TIMESTAMPS00:00:00 Dr Max's update00:02:34 Podcast begins00:00:50 Giselle's backstory 00:08:44 Insight into the vegan culture and mindset00:15:44 Childhood trauma and the personal drivers of veganism00:24:13 Restrictive diets as manifestation of self harm00:24:39 Animal foods are necessary for human thriving00:27:40 Giselle's health issues on a vegan diet00:31:31 The contradiction in treating health issues arising from vegetarian/veganism with pharmaceutical drugs00:37:34 Dr Max conjectures the link between vegan/vegetarianism and premature greying00:41:29 The ethics of restricted diets during pregnancy and child rearing00:44:09 Giselle's shrinking breast tissue on vegan diet and putative mechanisms00:48:37 Giselle's journey re-introducing animal foods00:56:51 Giselle's advice for recovering vegans-----------------------------------------------------------------------------LINKSYardbird Dinner March 23rd in Albury, NSW - https://www.wolkifarm.com.au/product/food-farming-and-health/Optimal Fertility Workshop, April 15th, Albury NSW - https://www.wolkifarm.com.au/product/optimal-fertility-workshop/The evolution of the human trophic level during the Pleistocene, Ben Dor et al. -  https://pubmed.ncbi.nlm.nih.gov/33675083/Real Food For Pregnancy by Lily Nichols – https://lilynicholsrdn.com/real-food-for-pregnancy/-----------------------------------------------------------------------------Follow Giselle aka RECOVERING VEGANLinkTree: https://linktr.ee/recoveringveganTwitter: https://twitter.com/veganrecoveringFacebook:  http://facebook.com/recoveringveganInstagram:  http://Instagram.com/therecoveringveganTikTok: http://tiktok.com/therecoveringvegan----------------------------------------------------------------------------Follow DR MAXTwitter: @mgulhaneMDInstagram: @mgulhanemdApple Podcasts: Regenerative Health PodcastSpotify: Regenerative Health PodcastLinktree: https://linktr.ee/maxgulhanemd

Are you pregnant, planning to get pregnant or have you been diagnosed with gestational diabetes? Then you need to give our latest podcast episode, featuring special guest Lily Nichols - a Registered Dietitian/Nutritionist, Certified Diabetes Educator and Author of "Real Food For Pregnancy" and "Real Food For Gestational Diabetes".We had Lily on the podcast a couple of weeks ago, talking to us about Vitamin A and the benefits it provides so give that episode a listen if you'd like to know more. Today, we are so excited to have Lily back, to chat about the really important topic of gestational diabetes! Lily, has done a lot of work with patients with gestational diabetes and has found that the standard dietary guidelines made things worse for them.In this episode, we learn about the various meal plans advised for pregnant women with gestational diabetes and why they aren't actually helpful for them, how to manage blood glucose through food, and how to get good nutrient levels. Lily also shares a little insight into her, "Real Food For Gestational Diabetes", discussing ketosis during pregnancy, and so much more.Join us as we explore the ins and outs of gestational diabetes. Trust me, It's packed with amazing content that you won't want to miss. Something  we cover in this episode:Gestational Diabetes.Dietary guidelines for gestational diabetes. Lily's book: Real Food for Pregnancy.Ways to manage your blood glucose through food.Pre diabetes for women with PCOS.20-50% of people with PCOS test positive for gestational diabetes.Removing highly processed foods.Ketosis during pregnancy. Working with a clinician who has worked with a wide range of patients.Resources and References:Lily's book: Real Food for Pregnancy InstagramThe PCOS Nutritionist InstagramThe PCOS Nutritionist TiktokMy Book: Getting Pregnant with PCOSLinks to our programs:The PCOS ProtocolThe DIY PCOS Protocol1:1 Consultations

Mama to be? Want to become a mama one day? Or just curious about the topic of prenatal nutrition? This one's for you. Lily Nichols 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 critical of outdated dietary guidelines (one of the things I really love about Lily's work!)She is co-founder of the Women's Health Nutrition Academy and the author of two books, Real Food for Pregnancy and Real Food for Gestational Diabetes. Lily's bestselling books have helped tens of thousands of mamas (and babies!), are used in university-level maternal nutrition and midwifery courses, and have even influenced prenatal nutrition policy internationally. In this episode we dive into: ✨Lily's own journey and what brought her to the work she does today ✨Why a lot of dietary guidelines are outdated + not in the best interest of future mamas ✨What foods to eat during your prenatal phase (and before) to best support yourself and your baby's health ✨ Vitamins to pay a bit extra attention to Resources

Lily Nichols joins me to discuss optimal foods for pregnancy, the current misguided dietary approach to gestational diabetes, folate vs folic acid, what to eat to prevent stretch marks, Vitamin K2 and much, much more.Lily is a registered dietitian and certified diabetic educator. She is the author of two seminal works of prenatal nutrition, Real Food for Gestational Diabetes and Real Food For Pregnancy, She also runs the Womens' Health Nutrition Academy, an online learning portal for evidence-based nutrition training.TIMESTAMPS00:00:04 Podcast begins00:01:17 Lily's backstory00:07:53 Carbohydrates and gestational diabetes00:14:12 Pregnancy micronutrient ‘powerbank' or ‘bank account'00:18:31 Weston Price's observation of pre-conception feeding practices00:21:52 Lily's nutrition advice for unplanned pregnancies00:28:11 Micronutrients, protein and optimal foods for pregnancy00:33:22 Folate, folic acid and how to prevent neural tube defects00:30:34 The importance of dietary collagen and glycine 00:46:26 Vitamin K2 deficiency and improper facial development 00:54:24 Lily's closing advice00:57:05 Dr Max's sign off----------------------------------------------------------------------------LINKSReal Food For Pregnancy by Lily Nichols - https://shop.lilynicholsrdn.com/collections/frontpage/products/real-food-for-pregnancy-paperbackReal Food for Gestational Diabetes by Lily Nichols - https://www.amazon.com/Real-Food-Gestational-Diabetes-Conventional/dp/0986295000Folate: Why Its Superior to Folic Acid For Pregnancy (Even if You Don't Have MTHFR) Lily Nichols blog - https://lilynicholsrdn.com/folate-pregnancy-folic-acid-mthfr/Women's Health Nutrition Academy - https://whnacademy.com/Nutrition and Physical Degeneration by Weston Price https://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206----------------------------------------------------------------------------Follow LILYTwitter: @LilyNicholsRDNInstagram: @lilynicholsrdnLily's blog: https://lilynicholsrdn.com/blog/----------------------------------------------------------------------------Follow DR MAXTwitter: @mgulhaneMDInstagram: @mgulhanemdApple Podcasts: Regenerative Health PodcastSpotify: Regenerative Health PodcastLinktree: https://linktr.ee/maxgulhanemd

Description: Momma, tired of all the confusing information about what you "can" and "can't" eat while pregnant? I hear you, and this episode is just what you need. Lily Nichols is here to cut through the noise and share the REAL data around what foods contain the most critical nutrients for momma and baby, in pregnancy and beyond – in postpartum, and while breastfeeding. Highlights from the conversation with Lily Nichols: Pregnancy nutrition myths and misconceptions Top foods to consume in pregnancy to optimize the health of mom and baby Why the mainstream dietary guidelines, for pregnant women, might not be sufficient Whether or not it's "safe" to exclude animal foods from your diet while pregnant What nutrients are most important for momma while breastfeeding Postpartum nutrients of focus for healing And MORE... Connect with Lily: Website Instagram Books Connect with Wirth Wellness: Website Instagram Please Note the Following Disclaimer! By listening to this podcast, you understand that the topics discussed are intended, solely, for informational purposes. The information provided is not a substitute for professional medical advice, diagnosis, or treatment and should not be relied on as such. In listening to the podcast, you also agree that Wirth Wellness is not responsible for any outcomes or decisions you make, relating to any information presented on the show. --- Send in a voice message: https://anchor.fm/wirthwellnessbyerika/message

I am so excited to have special guest, Lily Nichols on our latest podcast episode! Lily is an amazing Registered Dietitian/Nutritionist, Certified Diabetes Educator and Author of "Real Food For Pregnancy" and "Real Food For Gestational Diabetes", whose approach to nutrition embraces real food, integrative medicine, and mindful eating. I know, many of you are curious about Vitamin A, and whether it is safe to take during pregnancy, so in this episode, Lily will share her expertise on the topic and provide evidence-based information to help answer your questions.  We will cover what Vitamin A is, the different forms it comes in,  where we get it from and why health professionals have been telling us not to take Vitamin A during pregnancy? Lily will also share the important benefits of Vitamin A and how to introduce it into your diet.  So if you're curious about Vitamin A and its role in pregnancy, you need to give this episode a listen and hear Lily's expert advice on this important topic.Something things we cover in this episode:What is Vitamin A? Different forms of Vitamin AShould I be taking Vitamin A during pregnancy? Does Vitamin A cause birth defects?Research on Congenital Diaphragmatic Hernia (CDH)What do doctors tell us about Vitamin A?Foods that contain Vitamin A How to introduce Vitamin A into your dietThe benefits of Vitamin AResources and References:My Book: Getting Pregnant with PCOSMy free Prenatal supplement guideLily's books: Real Food for Pregnancy Lily's blog post: Liver and organ meat: Nutritional benefits and how to make it palatableCod Liver oil - Amazon (3 daily (300mg DHA daily)Cod Liver oil - iHerb (3 daily (300mg DHA daily)Ovie InstagramThe PCOS Nutritionist InstagramThe PCOS Nutritionist TiktokLinks to our programs:The PCOS Protocol1:1 ConsultationsThe DIY PCOS Protocol

This episode is a conversation with Lily Nichols who is a Registered Dietitian Nutritionist and author. We sat down to talk about the dietary needs of pregnant women and how pregnancy can be optimized with real, whole foods. Which she covered in detail in her book Real Food For Pregnancy. It was a super interesting conversation and a lot of this info applies to everyone who is interested in eating a diet rich in real food. So all you guys listening out there stick around because you will definitely learn something from this one.Episode Overview:Why have a real food pregnancy?Macronutrient needs during pregnancy (deep dive into carbs, protein, and fat)Why a high-carb diet might not be the best ideaHow protein needs were drastically underestimated for the longest timeWhat fats to avoid and which ones to focus onEssential foods that maximize micronutrient intakeFood and drink that don't build a healthy babyHow to deal with common pregnancy complicationsSupport the podcast via donations:https://www.patreon.com/poldiwielandhttps://www.buymeacoffee.com/yearofplentyDo you follow the podcast on social media yet?IG: https://www.instagram.com/poldiwieland/Twitter: https://twitter.com/theyearofplentyFacebook: https://www.facebook.com/theyearofplenty/Sign up for the newsletter:www.theyearofplenty.comConnect With Lily:https://lilynicholsrdn.com/https://www.instagram.com/lilynicholsrdn/Or subscribe directly using your podcast app. The show is available on Apple Podcasts, Spotify, Google Podcasts and many other platforms!Please rate and review the show in the Apple Podcast and Spotify apps. This always helps the show get ranked so that more curious foodies can explore real food and drink with us.I want to hear from you! Take the LISTENER SURVEY: https://www.surveymonkey.com/r/KZW53RT

Are you overwhelmed with all the content there is about what you should focus on during pregnancy? Does prenatal nutrition scare you because you don't know who to believe? In this episode, RDN Lily Nichols, share evidence-based research on what nutrients and foods to prioritize during your pregnancy journey. We also talk about caloric intake, prenatal supplements and more.Guest BioLily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. 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 approach for managing gestational diabetes. Her work 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 clinical expertise and extensive background in prenatal nutrition have made her a highly sought after consultant and speaker in the field.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.Guest Links and resourcesFirst Chapter of Real Food For Pregnancy for Free: bit.ly/3g1R5znReal Food For Pregnancy Book: https://amzn.to/3UV6n7CReal Food For Gestational Diabetes Book: https://amzn.to/3V2Sh4lCholine Blog Post: bit.ly/3g96E88Protein Blog Post: bit.ly/3TEAgIp Prenatal Nutrition Guidelines Post: bit.ly/3TF5sazInstagram: @lilynicholsrdnWebsite: lilynicholsrdn.comEpisode Link and resourcesFollow me on Instagram: https://bit.ly/3hj9jt1Follow the show on Instagram: https://bit.ly/3JWAqpXYouTube: https://bit.ly/3hwR7vW

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. 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. In this episode, you'll hear about: Who is Lily Nichols (2:15) Real Food For Pregnancy book by Lily Nichols What prompted Lily to do prenatal nutrition for women (3:20) Common misconceptions about prenatal nutrition (5:42) Best vegetarian protein sources for pregnancy (10:06) You were fed wrong information on prenatal nutrition (14:22) Vital nutrients for Mom and baby (17:12) Folate versus folic acid (22:25) What needs to be improved in conventional prenatal nutrition (27:15) Read the first two chapters of Lily's Real Food for Pregnancy book for free on her site. Her blog will keep you well-fed and if you're curious to see what she eats, find her on Instagram.  More great podcast episodes with a prenatal + postpartum nutrition focus:  Your Body During Breastfeeding with Courtney Hasseman (nutrition during breastfeeding) The Whole30 and Whole30 Mamas Club (nutrition for moms) with Stephanie Greunke Prenatal Nutrition with Melissa Mor Preconception Nutrition with Ryann Kipping Functional Nutrition for Fertility, Pregnancy, and Motherhood with Andrea White

Lily Nichols joins us today to chat all about how women can support their bodies before, during and after pregnancy. She debunks several food myths during pregnancy, including the concern around ketones and a plant-based diet. She also discusses the importance of a nutrient-dense diet, gives insight into managing gestational diabetes, and shares what biomarkers should be tracked during pregnancy.Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. 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 approach for managing gestational diabetes. Her work 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 clinical expertise and extensive background in prenatal nutrition have made her a highly sought after consultant and speaker in the field.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.SHOW NOTES: 0:51 Welcome!2:54 Lily Nichol's Bio4:20 Welcome Lily!5:11 More on her background & story8:52 Her lightbulb moment into low-carb13:33 What's the motivation behind high-carb?15:00 The concerns around ketones17:33 About Diabetic Ketoacidosis19:09 Ketone levels in babies & placentas24:12 What if your doctor recommends higher-carb during pregnancy29:11 *BiOptimizers: Magnesium Breakthrough Ad*31:32 A nutrient-dense diet & organ meats35:26 Purines, Uric acid & Fructose38:52 What did your ancestors eat?41:25 The link between a plant-based diet & Gestational Diabetes45:00 How to create a balanced vegetarian diet47:44 Missing biomarkers on lab testing + genetic testing49:44 *EARTH & MOON GIVEAWAY* 52:03 What biomarkers fluctuate during pregnancy?57:42 Recommendations for tracking glucose1:05:05 Growing up during the low-fat craze1:05:56 Where to find her1:06:20 Her final piece of advice1:07:34 Thanks for tuning in! RESOURCES:https://lilynicholsrdn.com/https://www.instagram.com/lilynicholsrdnhttps://lilynicholsrdn.com/shellfish-pregnancy/https://lilynicholsrdn.com/liver-organ-meat/https://lilynicholsrdn.com/protein-requirements-pregnancy/https://lilynicholsrdn.com/vegetarian-diet-in-pregnancy/https://lilynicholsrdn.com/cgm-experiment-non-diabetic-continuous-glucose-monitor/Book: Real Food for Gestational DiabetesBook: Real Food for PregnancyKetoMojoLevels CGMwww.magbreakthrough.com/biohackerbabes - discount code: BIOHACKERBABESSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donations

Here are the notes for episode #370 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!To leave a review for the podcast (HORRAY!), go to: https://coconutsandkettlebells.com/reviewIn this episode, Noelle and Lily Nichols, RDN discuss nutrition for pregnancy, postpartum recovery, and breastfeedingGot a question you'd like us to answer? Email us at wellfedwomen@gmail.com.10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.Topics![05:58] Nutrition for Pregnancy, Postpartum Recovery, and Breastfeeding with Lily Nichols, RDNLinks!Noelle's website: https://coconutsandkettlebells.comStefani's website: http://healthtoempower.comBuy our book Coconuts and KettlebellsOrganifiMagbreakthrough.com/wellfedBLUbloxLearn More about Lily Nichols, RDNFollow Lily on Instagram#235: Preconception And Prenatal Nutrition With Lily Nichols, RDN (Part 1)Real Food For Pregnancy, The Science and Wisdom of Optimal Prenatal NutritionReal Food For Gestational Diabetes, An Effective Alternative to the Conventional Nutrition ApproachFull Circle Prenatal Use NOELLE10 for 10% offREAL FOOD POSTPARTUM RECOVERY MEALS: 50+ RECIPES & FREEZER TIPSWomen's Health Nutrition AcademyOrganifiSupport your body, energy, immunity, and stress with Organifi. Organifi takes pride in offering the best tasting superfood products on the market at a price that works out to less than $3 a day. Go to www.organifi.com/wellfed and use code wellfed for 20% off your order.BLUbloxBLUblox, which makes the best blue light blocking computer classes, sleep+ glasses, and red and SummerGlo light bulbs on the market, has just launched a line of anti-radiation earphones, laptop mat, and harmonizing stickers. Grab yours today at blublox.com/wellfed, and use the code WELLFED for 15% off.BiOptimzersI recommend Magnesium Breakthrough because it combines all 7 essential forms of magnesium into one convenient supplement. Today you can get 10% OFF with our coupon code. Visit

Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: Intracellular Reverse Transcription of Pfizer BioNTech COVID-19 mRNA Vaccine BNT162b2 In Vitro in Human Liver Cell Line https://www.biron.com/en/news/health-a-to-z/do-mrna-vaccines-against-covid-19-change-our-dna/ Podcast Questions:   1. Long Haul Covid [19:17] Robert says: Any ideas on treatment strategies for long haul covid. Having daily bouts of fatigue 1 month out as well as muscle aches and brain fog, in addition you can't workout as it makes things worse. I'm carnivores mostly at this time. I'm 70years old 6 ft tall was 202lbs a month ago down to 186lbs now. Thanks very much!! 2. Balancing Blood Sugar During Pregnancy [23:56] Lindsey says: Hi Robb and Nicki, I've learned so much from both of you! I'm 39, 34 weeks pregnant (3rd child) and having blood sugar issues for the first time. A bit of background before pregnancy #3 (I can't help but think all of this may be relevant!): Just before pregnancy, I was at my highest weight at 190 but beginning to lose weight. I have primarily eaten a paleo diet (meat, veggies, no grains, no dairy, my only sugars were occasionally from honey, dates, maple syrup and a very occasional glass of wine) since 2016 with the exception of a short run of stressful family events happening in late 2018, including moving, when our lifestyle sort of took a backseat and wine and fast food intake went up, which is when I gained all of the weight. When I had trouble losing the weight, I saw a functional medicine doc fall 2019 and she did wonders through lab work and FODMAP to help me figure out my hormones were off- high estrogen, high cortisol- I had food intolerances (grains, dairy, sugar, alcohol, and coffee) and my B vitamins were low from malabsorption. Just as I was able to get things back under control, COVID happened. My family tried to maintain our re-established paleo lifestyle and exercised more (we also wondered why this wasn't being shared all over media?!) even through moving again. So, just as I'm beginning to lose weight in 2021, I find out I'm pregnant (yea!). I have felt the absolute best this pregnancy- working out, eating mostly paleo, but adding in whole wheat toast with avocado or nut butter in the morning after eating a protein to add calories (the bread didn't seem to bother me), drinking LMNT on days I work out, etc. I had COVID in January and a stomach bug at the beginning of February and then realized I was dehydrated (drank more LMNT which helped me so much!). Within a week after that, I needed to take my 1-hour glucose test. I could feel I was bombing it the whole hour- my body didn't know what to do with 50 grams of sugar. My blood glucose was 153 from that blood draw (the marker they use here in San Antonio is 140). My doctor wanted me to take the 3-hour glucose test, but I knew fasting and with even more sugar, I was doomed. I asked if I could skip ahead to glucose monitoring. I'm currently on day 3 (numbers below) and here is what I'm curious about: why/how can I have high fasting numbers but normal numbers through the day. Also, on day 3, what are some possible causes of the lower fasting number- was it the potassium in the LMNT? Just drinking more water? Taking out the bread? Not eating dessert like I did the day before (ha)? Are there any other changes y'all recommend? day 1: fasting: 104; after breakfast: 108; after lunch: 113; after dinner: 112   notes: date night- ate 1/3 of a creme brulee day 2: fasting 103; AB: 101; AL 102; AD 114  notes: tried apple cider vinegar in water (1tbsp:1/2 cup) before bed and today I drank LMNT after not drinking it for about 4 days (didn't sound good/couldn't get it down). Felt great after drinking it! day 3: fasting: 88; AB: 114 Sorry this is incredibly long! Thanks for your help. Joyfully, Lindsey Book mentioned: Real Food For Pregnancy: lilynicholsrdn.com Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don't. Click here to get your LMNT electrolytes Transcript: You can find the transcript posted at https://robbwolf.com/2022/03/18/mrna-vaccine-changing-dna-long-haul-covid-balancing-blood-sugar-during-pregnancy-thrr103/

Lily Nichols 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 critical of outdated dietary guidelines. She is co-founder of the Women's Health Nutrition Academy and the author of two books, Real Food for Pregnancy and Real Food for Gestational Diabetes. Lily's bestselling books have helped tens of thousands of mamas (and babies!), are used in university-level maternal nutrition and midwifery courses, and have even influenced prenatal nutrition policy internationally. She writes at https://lilynicholsrdn.com. Instagram

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. 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. In this episode, you'll hear about: Who is Lily Nichols (2:15) Real Food For Pregnancy book by Lily Nichols What prompted Lily to do prenatal nutrition for women (3:20) Common misconceptions about prenatal nutrition (5:42) Best vegetarian protein sources for pregnancy (10:06) You were fed wrong information on prenatal nutrition (14:22) Vital nutrients for Mom and baby (17:12) Folate versus folic acid (22:25) What needs to be improved in conventional prenatal nutrition (27:15) Read the first two chapters of Lily's Real Food for Pregnancy book for free on her site. Her blog will keep you well-fed and if you're curious to see what she eats, find her on Instagram.  More great podcast episodes with a prenatal + postpartum nutrition focus:  Your Body During Breastfeeding with Courtney Hasseman (nutrition during breastfeeding) The Whole30 and Whole30 Mamas Club (nutrition for moms) with Stephanie Greunke Prenatal Nutrition with Melissa Mor Preconception Nutrition with Ryann Kipping Functional Nutrition for Fertility, Pregnancy, and Motherhood with Andrea White

You already know that eating healthy during pregnancy is important, but a lot of the books and information out there are often confusing and complicated and chances are, your doctor isn't giving you much guidance either. You're probably wondering which nutrients you need, how many extra calories you should consume, and what foods you should eat—and avoid—during pregnancy.  In this episode, I sat down with Amy J. Hammer, RN, a writer and author of the new book, How To Grow a Baby:A Science-Based Guide to Nurturing New Life, from Pregnancy to Childbirth and Beyond. Amy and I talked about the real reasons it's important to eat healthy during pregnancy, the best superfoods to focus on, plus how to cope with nausea, heartburn, and constipation. We also talked about how our values, culture, and stories can all affect our ability to eat healthy during pregnancy and throughout our lives. Whether you're pregnant, TTC, or done having children, this is an interview with a ton of information about emerging research plus practical insight from a real mom. Welcome 4:30 Tell us a bit about your story!  6:35 Why is nutrition so vital during pregnancy? 10:22 Why do you think there's not enough focus on nutrition during pregnancy?  13:18 How does a mother's gut microbiome affect her baby's health? 18:40 Which nutrients do moms need during pregnancy? 23:26 What are some pregnancy food myths? 25:33 Are there guidelines for how many calories women should consume during each trimester? 27:47 What does research tell us about moms consuming added sugars during pregnancy and why should they limit them? 29:50 What are some of the best superfoods for pregnancy? 33:03 What are foods moms should focus on to promote gut health? 34:52 Are there foods that can help with morning sickness/nausea and fatigue? 38:11 Research shows 30 to 50 percent of women will complain about pregnancy heartburn. Are there foods to avoid that can worsen heartburn? 39:28 What are the best foods that combat constipation? 40:48 What should women aim for when choosing snacks? 41:56 What are some of your favorite ideas for healthy snacks?  44:06 In your book, you talk about the language, routine, habits, and stories we tell ourselves and how this all impacts our ability to choose and keep choosing healthy foods. Explain more! 47:47 What are your best tips for making healthy eating easy during pregnancy? LINKS MENTIONED IN THE SHOW Grab a copy of Amy Hammer's book, How to Grow a Baby.  Amy mentions Michael Pollan's article, “Some Of My Best Friends Are Germs.” Amy talks about Scott F. Gilbert and his work about birth as the origin of a new community. Amy mentions the book, Real Food For Pregnancy, by Lily Nichols. Amy talks about the work of Emily Oster. Amy cites this 2020 study in the journal Nutrients: Impact of Sugary Food Consumption on Pregnancy: A Review. Get Amy's recipe for Ghee-Fried Grass-fed Beef Liver, Apples and Parsley on Einkorn Sourdough Toast Amy recommends psyllium husk like this one to combat pregnancy constipation. Amy suggests Larabar or Patagonia Provisions bars for healthy pregnancy snacks. Learn more about Amy J. Hammer on her website and follow her on Instagram  FROM OUR PARTNERS Kids Cook Real Food eCourse The Kids Cook Real Food eCourse, created by a mom of 4 and a former elementary school teacher, is designed to build connection, confidence, and creativity in the kitchen. The course includes 30 basic cooking skills, 45 videos including several bonuses, printable supply and grocery shopping lists, and kid-friendly recipes. The course is designed for all kids ages 2 to teen and has three different skill levels. More than 18,000 families have taken the course and The Wall Street Journal named it the #1 cooking class for kids. Sign up now for the Kids Cook Real Food ecourse and get a free lesson for being a “Food Issues” listener.    Thrive Market  Thrive Market is an online membership-based market that has the ...

Choosing to follow a healthy diet should be pretty straightforward, right? But with all the information available to us online it can often be difficult to know which sources to trust, especially when they contradict one another. Here to shed some well-informed light on the topic is registered dietician nutritionist, and certified diabetes educator, Lily Nichols. Lily is a researcher and author of two books Real Food for Pregnancy and Real Food for Diabetes. She is also the co-founder of the Women's Health Nutrition Academy. Her work is deeply informed by her passion for evidence-based prenatal nutrition. In our conversation with Lily, we hear about how she first became curious about the nutritional guidelines set for pregnant women and how her research exposed their inaccuracies. We cover a range of misunderstood foods and nutrients for pregnant women, such as vitamin A, vitamin D, liver, and fish, and hear how to safely benefit from them. Lily explains the deficiencies that result from a vegan diet and how to prevent them with adequate supplementation. She also shares her tips and tricks for incorporating healthy, but potentially unpalatable food into your diet slowly. We wrap up by hearing a little bit about Lily's plans and gain insight into the tremendous amount of work necessary for writing a book on diet and nutrition. For all this and much more, tune in today! 

The Healthy Balanced Mama Podcast is on summer break! We'll be back with fresh new episodes in August, but in the meantime, enjoy replays of the Top 4 episodes of Season 3!Catch the full Top 10 Episodes of Season 3: https://www.healthymamakris.com/post/season-3-top-10Connect with Kris:Instagram: http://instagram.com/healthymamakrisWebsite: http://www.healthymamakris.com/Join the Facebook Community: http://bit.ly/HBMgroup

Are carbs necessary during pregnancy? Is there such a thing as too much salt during pregnancy? What should baby’s first foods be? Tune in to hear Ali and Becki interview Lily Nichols, an incredible wealth of knowledge on all things real food, pregnancy and baby! Learn how the prenatal guidelines should be revised, what nutrients pregnant women need the most of and which foods you actually need to avoid during pregnancy.    In this episode, Ali and Becki interview fellow real food dietitian Lily Nichols and pick her brain on all things Real Food for Pregnancy. Lily is best known for her work on Gestational Diabetes and challenging the current prenatal guidelines. Learn about low carb and pregnancy, whether carbs are a necessary nutrient for growing a healthy baby and why the focus should be on protein and nutrient density instead! Plus we cover liver as a superfood for pregnant mamas as well as a first food for babies, whether to salt baby food and common nutrient deficiencies for mamas and babies.    More about Lily Nichols, RDN, CDE:  Lily Nichols 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. You can find her work at LilyNicholsRDN.com and on social media as @lilynicholsrdn.    Download a Chapter of Real Food For Pregnancy and get other free goodies from Lily here!   Also in This Episode:  Episode 21: Ali’s First Trimester Episode 25: Ali’s Second Trimester Episode 27: Ali’s Third Trimester  Episode 134: Keto and Pregnancy Episode 186: Becki’s First Trimester Episode 196: Becki’s Second Trimester Episode 213: Becki’s Third Trimester Lily’s Story How the Conventional Pregnancy Guidelines are Failing Women Are Carbs Necessary During Pregnancy?  Essential Nutrients for PregnancyIodine RequirementsMultiAvail Mama has 220mcg Iodine Choline (Folate’s Cousin)B Complex has 100mg Choline The Risk of B-12 Deficiency During PregnancyB-12 Boost Mama to Be Bundle (MultiAvail Mama, EPA DHA Extra & Restore Baseline Probiotic) Liver and Vitamin A Toxicity During PregnancyYonder Way Ancestral Blend Liver Pate Salt During PregnancyTop 5 Myths About Salt Can I Salt Baby’s First Foods?Don't Add Salt to Baby Food: The Surprisingly Weak Evidence for Infant Sodium Requirements Foods to Avoid During Pregnancy Advice for Baby’s First Foods Supplementation for BabiesVitamin D Balanced Blend Liquid Meeting Baby’s Iron Needs   Sponsors for This Episode: This episode is sponsored by the Naturally Nourished supplement line: these pure, potent and effective formulas have been hand selected to deliver profound health benefits. We price our formulas 2-5% below market industry standard and competitors and guarantee that our products will always be third party assessed to ensure they are free of mold, toxins, contaminants, and contain the stated active ingredients in dosages noted.  Use code ALI15 for 15% off your first Naturally Nourished Supplement Order!    This episode is also sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!   

“Even calling them vegetable oils makes no sense. They’re not vegetable oils, they’re industrial seed oils.”  - Lily Nichols Lily Nichols’ career as a registered dietitian/nutritionist and certified diabetes educator unfolded rather organically and her work has included prenatal nutrition public policy, consulting, research, writing, and clinical practice. All of these experiences have brought her to where she is today. If you’ve read either of her bestselling books—Real Food for Pregnancy or Real Food for Gestational Diabetes—you know she’s a fan of research citations, yes (RFFP has over 930), but also making said scientific findings applicable to real life and understandable even by the non-scientist. In this interview, Jimmy talks with registered dietitian/nutritionist and certified diabetes educator Lily Nichols, author of REAL FOOD FOR PREGNANCY, about the importance of prenatal nutrition being centered around nourishment from quality food for both the mother and the baby. So many good nuggets in this interview whether you are thinking about getting pregnant, currently pregnant, or know someone in your life who wants to learn more about how to eat optimally for a healthy kid. Get Lily’s REAL FOOD FOR PREGNANCY book: https://lilynicholsrdn.com/books/​ Find Lily on Instagram: http://www.Instagram.com/lilynicholsrdn​ Lily’s website: http://www.lilynicholsrdn.com  

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. 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 approach for managing gestational diabetes. Her work 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 clinical expertise and extensive background in prenatal nutrition have made her a highly sought after consultant and speaker in the field. 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. www.LilyNicholsRDN.com explores a variety of topics related to real food, mindful eating, and pregnancy nutrition. Get Your FREE ebook on keto: https://www.ketogenicgirl.com/pages/free-ebook Try the 28 Day Ketogenic Girl Challenge: https://www.ketogenicgirl.com Special thank you to Fast Keto sponsors: Try Proper Good's new Keto line of Soups! They are made with good for you ingredients and fit your keto macros! Use the code KETOGENIC15 for 15% off your order at www.eatpropergood.com - BiOptimizers P3OM are probiotics that improve your digestion and nutrient absorption, helping ensure your digestive tract and immune system stay strong and healthy. Go to bioptimizers.com/fastketo and use coupon code FASTKETO to save up to 10% off your order! - Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic diet[, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A ketogenic diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet]. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos. -

SuperFeast is bringing you another epic episode of the Women's Series today as  Tahnee sits down for an insightful conversation with Lily Nichols, registered dietician, nutritionist, accomplished diabetes educator, author, comprehensive researcher, and mother. Her books Real Food for Gestational Diabetes and Real Food for Pregnancy hone in on evidence-based nutrition for prenatal/pregnancy health and are thoroughly researched assets to the field of maternal wellbeing. Her work stands out for the grounded approach it takes and has not only helped tens of thousands of women manage gestational diabetes but has also influenced nutrition policies internationally. For all women and men currently expecting or thinking about having children in the future, you don't want to miss this episode! Tahnee and Lily discuss: Nutritional research; the benefits to be gained when moving away from a reductionist approach to the observation of traditional cultures who are still thriving. Current Dietary guidelines for pregnant women; are they doing more harm than good? A micronutrient-forward approach to nourishing the body when pregnant. Gestational Diabetes and how to manage it through diet. The evolution of prenatal and pregnancy nutrition. Blood sugar levels during pregnancy; the subsequent effects they can have on the hormonal system, weight gain, and postpartum period.   Different variables that can influence nutritional research and intern misinform people. Epigenetics; how our health is determining the genes of the future generation and their risk of disease. Gut and microbiome health. Carb cravings in the first trimester, why we get them, and why mothers can allow themselves some grace. Postpartum thyroid issues, iodine, and other nutrients to support this gland.  All things methylation; methylfolate, folic acid, folinic acid, and looking to the other groups involved in methylation (Vitamin B12, B6, choline, glycine, betaine, riboflavin, copper, and magnesium). Glycine and the crucial role it plays in all aspects of pregnancy. Who is Lily Nichols? Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. 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 approach for managing gestational diabetes. Her work 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. Her clinical expertise and extensive background in prenatal nutrition have made her a highly sought after consultant and speaker in the field. Her second book, Real Food For Pregnancy, is an evidence-based book that addresses the gap between conventional prenatal nutrition guidelines and what is optimal for mother and baby. With over 930 citations, this is the most comprehensive text on prenatal nutrition to date. Lily is also the creator of the popular blog, lilynicholsrdn.com which, explores a variety of topics related to real food, mindful eating, and pregnancy nutrition.  Resources: Lily's Blog Lily's Instagram Lily's Facebook Lily's Twitter Lily's Pinterest  Women's Health Nutrition Academy (professional training & webinars) Real Food for Gestational Diabetes Real Food for Pregnancy   Q: How Can I Support The SuperFeast Podcast? A: Tell all your friends and family and share online! We’d also love it if you could subscribe and review this podcast on iTunes. Or  check us out on Stitcher, CastBox, iHeart RADIO:)! Plus  we're on Spotify   Check Out The Transcript Here:   Tahnee: (00:00) Hi, everybody, and welcome to the SuperFeast podcast. Today, I'm joined by Lily Nichols, and I'm really excited to have her here. She's a registered dietician and nutritionist as well as a diabetes educator. But more importantly, I think she's a researcher and a mom herself, and she kind of has created these incredible books that talk about evidence-based nutrition, especially prenatal and during pregnancy.   Tahnee: (00:25) So, I'm just so excited to share her work because I think it's something we haven't spoken about much on the podcast, and there's so much information out there. It's really hard to wade through the studies. It's really hard to understand what's going to be right for you as an individual and for your baby especially during pregnancy, so this is really exciting.   Tahnee: (00:46) Lily's blog is excellent. She's got a really amazing blog that we'll link to in the show notes, and her book, Real Food for Gestational Diabetes and Real Food for Pregnancy, both, well, I've only read Real Food for Pregnancy so far, but it's excellent. It's so readable, which is really good. And also, yeah, just a really dense and interesting read on maternal wellbeing.   Tahnee: (01:09) So, she's also been able to get her work into university. She's been influencing policy. There's people doing studies based on her work, so I'm just really stoked to have her here. So, thank you, Lily.   Lily Nichols: (01:21) Thank you for having me.   Tahnee: (01:22) Yeah. We're really, really lucky. I always like to sort of understand how people got to be where they are, and I'm really curious how you ended up being a dietician. I did hear you on another podcast actually saying that you'd sort of been exposed to alternative ideas around nutrition before you studied dietetics, and one of my most traumatising moments as a pregnant mom was opening up on of my old nutrition and dietetics textbooks and reading the recommended diet which was like fortified cereal and low-fat milk and orange juice and crackers. And I was kind of like, "Ugh," and I just shut the book and put it back on the shelf.   Lily Nichols: (02:04) Yeah.   Tahnee: (02:05) But, yeah, I'm curious how you actually kind of came to want to study dietetics and how you've ended up here.   Lily Nichols: (02:10) Sure. You want the long story, so-   Tahnee: (02:13) Go on.   Lily Nichols: (02:14) Yes. I have been interested in nutrition for a long time. I grew up in a fairly health-conscious home and really started to dive into nutrition in my teen years. Unfortunately, probably a little bit misguided because our dietary guidelines are so backwards, but nonetheless, made the connection that how I feel is definitely related to the type and quality of food I eat. So, that was beneficial.   Lily Nichols: (02:47) It was during that time that I sort of mentored with a nutritionist who was not a dietitian, and that was probably all for the better actually, who recommended I read the book Nourishing Traditions by Sally Fallon. She, goes into a lot of the work of Dr. Weston Price, and that was a really important book for me to read because at the time, I was vegetarian and was not feeling very well. And so, to read this book that was really suggesting that animal foods, particularly fatty animal foods, could be an important but also healthful part of the diet was like completely mind blowing to me. And it took me many years to actually fully buy into that way of eating so to speak. It was just so very different from what I thought as healthy at the time.   Lily Nichols: (03:44) But by the time I went to university, I knew I wanted to study nutrition. I did not change my major, obviously, because here I am, and I used that as an opportunity to sort of see what our textbooks were teaching and then see what the research was saying and to sort of see if there was any overlap with what I had read from these other sources. And by that time, I had changed my diet and eating fairly liberal amounts of animal foods. For most people, probably a fairly high fat diet, but that kept me feeling really quite well with very stable energy levels and good mental health and all that. So, I knew it worked for me, but I was like "Does the research support this?"   Lily Nichols: (04:28) And I can't say I can unequivocally sort of prove that every claim that was in Nourishing Traditions is backed by science, but certainly, a lot of it is. And that definitely coloured my view of nutrition early on, and there was quite a bit. I mean, it was just at the time when studies started coming out on Vitamin K2. I had a professor very involved in research on Vitamin D. So, all this work around fat-soluble vitamins was really, really interesting to me.   Lily Nichols: (05:05) And once I actually became a dietitian, did my internship, and all the boring stuff, I ended up working in the prenatal space a little bit by accident, specifically working with gestational diabetes and California State public policy on gestational diabetes but, also, clinical work. And it was really there that all of the ... It's sort of like everything came together.   Lily Nichols: (05:31) I understood from the work of Dr. Price that cultures living isolated from modern, civilised foods as they would call them or foods of modern commerce I believe he refers to them, were far healthier. And when they started incorporating more processed foods, their health declined, including the health in the next generation. So, there was poorer pregnancy outcomes, higher rates of birth defects, and increased incidents of infection and other issues. And understanding the gestational diabetes component was really pivotal to me because I'd learned that children born to mothers with poorly controlled blood sugar can face upwards of a six-fold higher risk of developing Type 2 diabetes or becoming obese by the time they're 13.   Tahnee: (06:21) Mm-hmm (affirmative).   Lily Nichols: (06:22) And that risk, actually, in some studies, is upwards of 19-fold higher risk, and yet we can pretty much negate that risk if we can maintain well-balanced blood sugar levels in pregnancy. And it was like, "Wow." So, this work of Dr. Price actually, there's a lot to this whole idea of epigenetics and how we can ... The quality of our genes or which genes are turned on and off can, in fact, be influenced by a mother's health. Also, father's health. We can't forget him as well. That was really big for me.   Lily Nichols: (07:00) I mean I can keep going, but ultimately a lot of my work led me to be rather critical of the current dietary guidelines because I was not seeing the gestational diabetes guidelines work very well in practise. A lot of clients' blood sugar would either not improve or get worse following the conventional recommendations, and certainly, I, myself thrived on a real food, moderately lower carb diet with adequate amounts of fat and certainly not like the margarine and other just garbage food that they recommended. And so, that led me to develop an alternative approach for managing gestational diabetes and led to my first book, Real Food for Gestational Diabetes.   Lily Nichols: (07:48) And then several years later, after a lot of pestering for a book on prenatal nutrition and having my first child, somehow, I managed in the midst of baby toddlerhood to get Real Food for Pregnancy out into the world. So, here I am.   Tahnee: (08:06) That was very impressive when I read that you were writing it when your child was one, so I think I was-   Lily Nichols: (08:12) I know. I look back. I don't know how I accomplished that.   Tahnee: (08:15) I think you just got through it, but, yeah.   Lily Nichols: (08:17) Yeah.   Tahnee: (08:17) It's definitely, definitely wild.   Lily Nichols: (08:19) Yeah.   Tahnee: (08:20) I mean I guess that's such an interesting ... I mean I didn't end up studying dietetics, but I was going to. So, I have some of the textbooks and things, and I ... It's such a modern food kind of promoting field, and it feels to me like there's so much focus on kind of these specific nutrients or kind of fortified iron and duh, duh, duh, duh, duh, instead of really looking at, "Well, what did humans eat forever until recent industrialisation, and how would traditional cultures.   (08:56) utilised foods? What would they prioritise? What was a traditional pregnancy diet?" I mean all of these things I studied to the end.   Lily Nichols: (09:03) Right.   Tahnee: (09:03) So, you know?   Lily Nichols: (09:03) And, yes.   Tahnee: (09:03) Alchemy.   Lily Nichols: (09:07) I think that's actually where a lot of the magic lives, actually, in the nutrition field is just as the field evolves, moving away from this let's try to isolate the nutrient in this that is responsible for this outcome, now we understand so much more about nutrient synergy and how different nutrients work together.   Tahnee: (09:29) Mm-hmm (affirmative).   Lily Nichols: (09:30) And it's very hard to study that because the more you can just take this reductionist approach of isolating the one variable that's responsible for the one outcome and try to prove causality, right?   Tahnee: (09:42) Mm-hmm (affirmative).   Lily Nichols: (09:42) That's like an easier model for scientific research, but I think there's a lot of value in that observation of what cultures who are thriving and have great fertility and great reproductive outcomes like, "What are they doing, and/or what did they do before they changed their diet and those outcomes started getting worse?"   Tahnee: (10:08) Mm-hmm (affirmative).   Lily Nichols: (10:09) I mean that's why I think the work of Dr. Price is just so very important, but sometimes, it takes a lot of work to sort of unpack what those observations were and try to unpack from-   Tahnee: (10:25) For sure, yeah.   Lily Nichols: (10:26) ... modern nutrition research what are the factors that are so crucial? So, in my stance, I feel like I almost reverse engineer in a way a prenatal diet that is nutrient dense and going to promote optimal pregnancy outcomes by taking all of those little studies and individual variables like, "Okay. Selenium is associated with a lower risk of pre-eclampsia. Okay. Where do we find selenium in food? Oh, look. That happened to be a food that was really prized in some of these cultures."   Tahnee: (11:00) For sure.   Lily Nichols: (11:00) "What else is in that food? Oh, wait. It has that nutrient. Hey. We have these like 10 studies showing that iodine is really good to-"   Tahnee: (11:09) Exactly. Yeah.   Lily Nichols: (11:11) ... fertility and pregnancy and sort of trying to make those connections for people because there is just so much wisdom in those traditional foods. But I think, I mean as a lover of research myself and as somebody who's always been kind of sceptical of when people claim to have-   Tahnee: (11:30) That they-   Lily Nichols: (11:32) It's just people have so many random dietary claims and superfoods and whatever. To really look at it from like a grounded perspective and take a micronutrient-forward approach versus this reductionist, "Well, the guidelines say we need X, Y, Z percentage of carb, fats, and proteins, so let's build a meal plan about around that. And then, just like fortify our way out of the nutrient deficiencies that will result from such a poorly planned diet." You know what I mean? I'm like, "Let's go micronutrient-forward and just see where the macros ended up," right? And I think that's so much more important.   Tahnee: (12:12) Yeah. Well, that's what I really loved about your Real Food for Pregnancy book is that as you chat a little bit about the macronutrients and just give some context for what the current guidelines say. 40 to 60% carbs, and you're going, "Well, we don't really have proof that that's actually valuable. It actually could be detrimental." You've got this information in there about the protein requirements of pregnant women and how it's much higher than probably what we think and fats. Everyone's so afraid of fat, and again, you're looking at all of these vitamins that are required for a healthy brain and a healthy pregnancy and a healthy spinal cord and a healthy bone system to be developed. Well, they're all fat-soluble, so there's this real sort of ease in your just presentation of that information.   Tahnee: (12:59) But then, this focus on, yeah, really looking for kind of the food sources of these things before we go and take a pill or take a supplement. And I think that's always been an approach I've really respected, and it's difficult to kind of find, I think, in prenatal nutrition because it's, yeah, everything you read about like, "Oh, if you're deficient in this, just take a supplement or this and this. Take one of these."   Lily Nichols: (13:21) Yep. [crosstalk 00:13:22]   Tahnee: (13:22) And I mean I can see that being useful sometimes, but not, yeah, not always.   Lily Nichols: (13:25) Yeah. 100% and in addition to that, people are really afraid to challenge the status quo on pregnancy. I've heard many times like, "I don't touch pregnant women or prenatal nutrition with like a 10-foot pole. I'm not going to mess with it." Because if something goes wrong, if your recommendations are bad and actually causing harm like, "Whoa. That's a major problem," and I think that's one of the reasons that I do rely so heavily on research. I mean, I guess some people might consider my stance extreme, but I feel like I take a very moderate approach to this as well where I'm not jumping to really crazy extremes.   Lily Nichols: (14:12) If anything, I think some of our dietary guidelines are a bit extreme in say like the recommendations on carbs. Like upwards of 65% of your diet on carbs? If you do that and then you have the remaining part of your diet, you're what? 35%, if my math is right, coming from fat and protein, given what we know now about the protein requirements being 73% higher than the current estimated average requirement in late pregnancy and what we understand about the importance of specific nutrients, micronutrients found in foods that have a lot of fat and protein like choline, for example.   Lily Nichols: (14:58) If you eat a diet that's 65% carbs, you are pretty much guaranteed to be micronutrient deficient, and you are probably almost guaranteed to be eating a diet deficient in choline as well as like a huge number of other micronutrients. So, if anything, I would argue that some of our dietary guidelines are actually doing more harm than good if you really take to the extreme of the macronutrient proportions.   Tahnee: (15:30) Recommendations, yeah.   Lily Nichols: (15:32) That they are. Yeah, yeah.   Tahnee: (15:33) And I mean, I guess when you're working with women, I'm sure there's a lot of unravelling of our, I guess, cultural kind of assumptions, or you mentioned like eating for two in the book. And I mean, I even have spoken to women who just, yeah, they're like still afraid to really nourish themselves because they have a hang up around eating disorders and those kinds of things. And I mean are there things that you say that you kind of find help women kind of get to the core of what's really ... I mean the epigenetic stuff for me, I guess, is one of the big things where it's like you're influencing not only your child but all the way down the line multiple generations.   Lily Nichols: (16:16) Right.   Tahnee: (16:16) Is there anything you find really convincing for people to kind of focus on this macronutrient approach instead of their mom?   Lily Nichols: (16:23) Yeah. Really convincing. That's always tricky because I think somebody who's done just so much individual but also group client work, what's motivating for somebody is not motivating for somebody else. So, on one hand, I think taking things from a mindful eating perspective and really driving home the point that you can feel well, have a more positive pregnancy experience when you're better nourished, you'll just you'll feel you just feel better, right? You won't have the crazy blood sugar swings that leave you low energy. That impacts your hormonal balance, so maybe you won't be as snippety at your partner.   Lily Nichols: (17:16) Your blood sugar levels definitely can influence your weight gain. Different foods you eat might change your odds of experiencing heartburn or the severity of heartburn.   Tahnee: (17:29) Mm-hmm (affirmative).   Lily Nichols: (17:30) It might lower your odds of certain pregnancy complications, and certain pregnancy complications have this other carryover effect of sure not only affecting baby but also can have profound differences in the way you're treated within the medical system and what options you're provided with for your birth. It can carry all the way over to your postpartum experience as well and how well you heal and how well just, yeah. Your just general wellness and postpartum definitely has can go all the way back to your preconception health.   Lily Nichols: (18:11) So, I think some of those factors can be convincing for people. For some people who have a history of disordered eating, I think the points about the epigenetics and sort of this imprinting on your child's future risk of disease is really crucial. I think there's also a lot of unpacking. I tend to find a lot of people with disordered eating also have just kind of messed up blood sugar balance, usually because they've been convinced to really restrict their fat intake because, "Oh, my gosh. Fat has so many calories," right?   Tahnee: (18:55) Mm-hmm (affirmative).   Lily Nichols: (18:56) And once we kind of unpack and sort of reframe the role of fats and protein and their influence on your blood sugar levels and your hunger and cravings, so many of these things balance themselves out when you just have stabilised your blood sugar levels by not overly restricting your fat and protein intake.   Tahnee: (19:21) Mm-hmm (affirmative).   Lily Nichols: (19:22) Which I think that a lot of women do because of fear around fat or fear around eating meat or fear around eating eggs with the yolks. So, some of these things just fix themselves over time. But, yeah, I really think it depends on the client. What is the most motivating factor to them? Because it's so personal.   Tahnee: (19:51) Yeah, for sure. And I think once ... I mean the feeling good factor, I think is such a big part of it because I mean I was a vegetarian for a long time for about 14 years, and I kind of started eating meat just before I got pregnant because I was unwell and it was sort of only thing that I actually could tolerate. And then, I sort of had this vision of my life always being a vegetarian mom, and then my pregnancy, I remember walking down the street being like, "I would kill someone for chicken drumstick right now." I just wanted to attack anybody who had a chicken drumstick.   Lily Nichols: (20:23) Yep.   Tahnee: (20:25) And it was such a strange ... And obviously, I respect my body more than I respect my ideology, and I kind of ended up eating meat through the later stages of my pregnancy. And it was interesting in your book because talk about towards those last trimesters really needing more protein, and that was something that I had a kind of anecdotal experience of. It's just this huge demand all of a sudden for protein foods.   Lily Nichols: (20:50) Yes.   Tahnee: (20:50) Yeah. But I mean I think it's something that now I eat all these foods that you talk about in the book, and I feel so much more nourished on so many more levels. And I just think that's, yeah, as much as there can be this kind of belief maybe that your diet plan or whatever is working, it's like until you've really felt how good you can feel when you have I mineral rich and kind of high micronutrient rich body, it's a really different experience I think. So, yeah.   Lily Nichols: (21:19) I think you're right, yeah. There's so much to be said for experiencing it first-hand, and, yeah.   Tahnee: (21:28) And so, I mean I'm curious when because one of the things I've always struggled with with nutrition is just how poor ... You touched on this a little bit before with this focus on one particular reductionist kind of thing in order to get a "good study" that can be published in a journal and whatever.   Tahnee: (21:48) But when we're talking about nutrition, we're talking about individuals eating foods from such a variety of different qualities and sources like I could eat meat from an organic grass-fed cow in Byron Bay or I could eat meat from a feedlot. That's two very different propositions.   Tahnee: (22:06) So, how do you kind of troll through the research and find validation? I mean one of the studies I remember that really jumped out for me that you mentioned in the book was the one on feeding rats soybean oil and saying that fat was bad. Well, it's like, well, that's to me just ridiculous because we all know that that's one of the worst types of oil you could possibly eat. So, how do you kind of, yeah, you troll through all of this and find what's a good study?   Lily Nichols: (22:29) Yeah.   Tahnee: (22:30) And, yeah.   Lily Nichols: (22:31) Well, in a way, it's hard because so much research is I feel like the researchers behind it are coming into it with certain biases, certainly if they're funded by a certain industry. That can happen as well. But I actually used to work for a research institute in Los Angeles, and there was a lot of people doing rat studies there. And so, they'd have these lunch and learn sessions where the researchers would present on what was happening in their studies, and most of them were like had nothing to do with pregnancy by the way, but I went because I just find it just it was interesting. It was a nice way to spend my lunch break, and what was what I found so frustrating is that a lot of our dietary ideologies find their way into people doing rat studies who have literally no understanding of nutrition. But they're like, "Fat is bad."   Tahnee: (23:32) Mm-hmm (affirmative).   Lily Nichols: (23:32) "So, our hypothesis is that feeding rats a diet that's high in fat is going to cause this problem." So, that's the angle that they take when they're going into the study.   Tahnee: (23:44) Mm-hmm (affirmative).   Lily Nichols: (23:46) Honestly, these researchers are they're like rapt biologists. I don't know what you'd call them, but they're not people who have a deep understanding of nutrition. So, there is almost no thought to the quality of the fat that they would be feeding the rats. What should rats eat?   Tahnee: (24:06) Mm-hmm (affirmative).   Lily Nichols: (24:06) Like an ancestral-   Tahnee: (24:08) Yeah.   Lily Nichols: (24:08) ... where they're definitely-   Tahnee: (24:10) Biologically appropriate diet for a rat.   Lily Nichols: (24:11) Exactly, exactly.   Tahnee: (24:12) Yep.   Lily Nichols: (24:12) So, it's like, "Okay. We're going to start with the standard route chow," which is probably to some degree crap already.   Tahnee: (24:19) Mm-hmm (affirmative).   Lily Nichols: (24:20) "But we're going to enrich this rat chow with a lot of soybean oil," or a lot of pick your poison, whatever fat they want to do. And I've actually really dove into some of these rats feeding studies, particular the ones where they're looking at pregnant rats. And sometimes, when they make these adjustments to the rat chow, they don't adjust the micronutrients supplementation to match it. So, it's like, "Okay. You gave these rats high-fat diet." It was also a horrible source of fat, like soybean oil, you know?   Tahnee: (24:56) Mm-hmm (affirmative), mm-hmm (affirmative).   Lily Nichols: (24:57) So inflammatory, Omega 6 fats no like shown to cause all sorts of pregnancy complications, and I go into that in Chapter 4 of Real Food for Pregnancy.   Tahnee: (25:10) Mm-hmm (affirmative).   Lily Nichols: (25:11) But on top of that, because their diet is now what, I don't know, 60% fat or something that's fairly high, and you're not supplementing the micronutrients that would otherwise be in the regular rat chow. You now have micronutrient deficient rats as well.   Tahnee: (25:27) Mm-hmm (affirmative).   Lily Nichols: (25:27) And there's no discussion of this in the papers whatsoever. We definitely have to have animal studies to learn things about human pregnancy because there's all sorts of ethical issues, obviously, on subjecting human pregnancies to certain deficiencies that we know are going to cause adverse outcomes. That's not ethical. So, we have to rely on rat studies, but a lot of them are poorly designed. And so, I'm just very critical when I'm looking at research, so usually when I approach looking up a certain topic, I have some sort of a hypothesis in my head, or I'm just looking for what is the latest update on choline and pregnancy. So, I'll sometimes use some generic search terms and then see what's out there. And I am very, very critical of the methods that studies use.   Tahnee: (26:28) Mm-hmm (affirmative).   Lily Nichols: (26:29) I'm also critical of the funding sources, and I'm also critical of the way that they explain their results in their discussion section. So, I always try to go back to the actual data, and it depends on how much of that actual data they're able to present on in the study which can be frustrating.   Tahnee: (26:50) Mm-hmm (affirmative).   Lily Nichols: (26:50) Because sometimes there's holes that they don't address. But my long answer or short answer for this long explanation is I'm just very critical of everything that I read. And I find there's often quite a few holes in research studies, unfortunately, and what's interesting is if you go back to studies from like the 1940s and look at how they present their data and how they discuss their data, they are much less likely to explain away a certain finding.   Tahnee: (27:29) Mm-hmm (affirmative).   Lily Nichols: (27:29) They're like, "We observed this," and just they leave it as is. Where if you're looking at say, we'll go back to the rat study studying fat, they might say, "We were surprised to find that the rats fed the soybean oil, although there this happened, they actually had this really advantageous thing happen," or really terrible thing happen that they can't possibly explain because it goes against their hypothesis. So then, they'll spend whole paragraph-   Tahnee: (28:07) What the finding mean.   Lily Nichols: (28:08) ... trying to explain away why that result was because of confounding variables and not from the thing that they tested. So-   Tahnee: (28:16) It's almost editorialising their kind of own-   Lily Nichols: (28:18) Exactly, exactly.   Tahnee: (28:21) Yeah.   Lily Nichols: (28:21) So, I'm just ... I do a lot of reading of scientific studies, but I probably only out of every 10 studies, I might find like one that's really good. It's slim pickings.   Tahnee: (28:37) Yeah, and I think like you said ethically, and I mean even practically, it's very difficult to study human nutrition on a kind of large scale because people aren't reliable really, you know?   Lily Nichols: (28:52) Yes.   Tahnee: (28:53) And you can't lock someone in the room and force feed them. That would be naughty, so, yeah. It's a tricky area I think, and that's why I think I've always been drawn to the ancestral kind of ideas, especially as I've gotten older because it makes a lot of sense to me to look at, well, we got pretty far through nature providing.   Lily Nichols: (29:11) Exactly.   Tahnee: (29:12) And like, "Okay. So, maybe the last couple hundred years haven't been so good for us," but-   Lily Nichols: (29:18) Mm-hmm (affirmative).   Tahnee: (29:18) But, yeah. One thing I found super interesting, which I mean I ... This is a little, I guess, off to the side of it, but similar just thinking about epigenetics. And one thing we hear a lot of in our work is kids with eczema, and I noticed that you made a point of in Real Food for Pregnancy of saying like, "Glycine needs really increase during pregnancy."   Tahnee: (29:41) And one of the things I know is quite effective in treating kids after they've been born is glycine supplementation, and I was curious if you've seen things like that where there's kind of a correlation between the deficiency in pregnancy and then a popular ... I know this is going to be tricky to answer, but I'm going to try. Like a population kind of change in terms of more common because we know we see more ADHD now. We see all these different types of things becoming way more common. Do you think that that's in part due to this kind of prenatal nutrition and even just women's general health as they're bringing the babies in, or is it more to do with what the kids are eating once they're born? Or do you have any thoughts on that?   Lily Nichols: (30:22) I think particularly after having my two kids and knowing how tricky feeding kids gets into later toddlerhood. You have a three-year-old, right? So-   Tahnee: (30:37) I do, yes. I do.   Lily Nichols: (30:40) All these real foodie moms, myself included, sort of smugly-   Tahnee: (30:45) Humbled.   Lily Nichols: (30:45) ... go into early motherhood with like, "My child is going to eat so well, and they're not going to go through a picky eating phase because I'm being really intentional about which foods I'm introducing when. And I'm not exposing them to this processed stuff." And then, just by default, the development, I just have to say it. It is a developmentally normal stage in brain development of exerting independence that you're probably going to go through some degree of picky eating. It'll happen. Just prepare yourself. You didn't do anything wrong, right?   Lily Nichols: (31:21) And so, knowing that, knowing that there's probably going to be times where their nutrient intake is not that great, I think so much of it comes back to at least I know. I'm like, "Well, at least in pregnancy and at least-   Tahnee: (31:37) They sure had a good time.   Lily Nichols: (31:38) ... early infancy, you had really nutrient-dense foods, and you had your breast milk and your ..." Because they just go through those funny food phases where they only want certain things, and you know they're not getting well-balanced nutrition. So, that's just a little aside to start out.   Tahnee: (31:59) Mm-hmm (affirmative).   Lily Nichols: (31:59) I think it is certainly both. Obviously, if a child has a propensity towards food sensitivities or allergies, then, yes, you're definitely going to notice a reaction to certain foods. But there's a lot of things that come back to pregnancy nutrition. I can't say offhand I know something where glycine has any relation to a risk of children's risk of allergies. I have not seen that study, but glycine is an amino acid that I give a lot of big nod to in the book because it's something that becomes very important to provide in pregnancy.   Tahnee: (32:48) Mm-hmm (affirmative).   Lily Nichols: (32:49) And because glycine is a major component of collagen and makes up so many of our bodily structures, so like a third of the protein in our body is collagen.   Tahnee: (33:01) Mm-hmm (affirmative).   Lily Nichols: (33:01) A third of the amino acids in collagen are glycine, so you can kind of use glycine and collagen somewhat interchangeably in that if you're eating collagen, you're going to be getting a lot glycine. Of course, you could supplement separately with it, but in terms of what you get from food, you would be getting it usually in the form of gelatin or collagen.   Tahnee: (33:23) Mm-hmm (affirmative).   Lily Nichols: (33:23) And those amino acids are very important for the formation of organs, for the transcription of foetal DNA, for the development of the gastrointestinal tract, so maybe it plays a role there. For the skin, hair, nails, connective tissue, bones, the entire skeletal system, your liver's ability to detoxify because you require glycine the form of glutathione, one of your major detoxification enzymes. So, you could probably circumstantially make the case that it does play a role in immune system development.   Tahnee: (34:03) Mm-hmm (affirmative).   Lily Nichols: (34:04) I can't say we have direct data on that specifically at this moment. Some of the things we do have pretty decent data on in terms of risk of child allergies would be Vitamin D.   Tahnee: (34:17) Mm-hmm (affirmative).   Lily Nichols: (34:18) Vitamin A very important for the immune system. Probiotics and the health of the maternal microbiome to a large degree affects the baby's microbiome, and some of those bacteria and microbes are transferred throughout pregnancy, although the greatest seeding of the microbiome happens at birth.   Tahnee: (34:43) Mm-hmm (affirmative).   Lily Nichols: (34:43) So, if there are interventions in pregnancy that affect the maternal microbiome, like the use of antibiotics, or if there is antibiotics used during labour or shortly after postpartum because that also affects the breast milk, if baby is born vaginally versus born via C-section, that can impact the microbiome. Whether they're breastfed or formula fed can affect the microbiome, and that is really your immune system is like some estimates say 70% or 80% located in your gut.   Tahnee: (35:21) Mm-hmm (affirmative).   Lily Nichols: (35:21) So, all of these factors that affect gut health and the microbiome I think are just huge, and I have actually been asked before like, "What do you think is the greatest gift you've passed along to your children?" And I think it's my microbiome. I'm not kidding. If it's not my prenatal nutrition, it is the microbiome. It sets the stage for their immune system for their entire life, and I'm grateful for my mom who birthed me at home and didn't jump to giving us antibiotics a whole bunch as kids and practised full-term breastfeeding, breastfed us into toddlerhood.   Tahnee: (36:11) Mm-hmm (affirmative).   Lily Nichols: (36:11) And so, I know I had a strong microbiome, and I think that is literally the greatest gift that we can pass to our children, which is kind of probably a weird thing for some people to think. But once you dive into the research, it's just so fascinating.   Tahnee: (36:26) Yeah. I mean I completely agree, and I mean one thing that I'm curious about. We have a colleague who is a functional naturopath, and he has been recently kind of ... He used to recommend quite an ancestral style diet. And he's been sort of recently doing a lot of research on the microbiome and saying that maybe a higher fat diet is less beneficial for the microbiome. I'm curious if you've come across any of that, or if you know. I haven't actually gone quite deep on it yet. He just, he spoke to my partner about it the other day, but, yeah. It was something that was a bit of a surprise for me.   Lily Nichols: (37:01) Yeah. So, I think, first of all, that we're still in our infancy of understanding the microbiome.   Tahnee: (37:09) Mm-hmm (affirmative).   Lily Nichols: (37:10) And so, I think there's a lot of, kind of like those rat studies, there's a lot of assumptions that are made, right?   Tahnee: (37:15) Mm-hmm (affirmative).   Lily Nichols: (37:15) So, there are assumptions made that the greater diversity of bacteria that we have in the gut, then the better.   Tahnee: (37:25) Hmm.   Lily Nichols: (37:26) And I don't think that is always true. Now, you will have a greater diversity of bacteria if you're eating a diet with a greater diversity of plant foods, especially fibres, because those will feed certain microbes in the gut. But you can shift the microbiome based on what we're eating.   Lily Nichols: (37:46) I always kind of come back to the ancestral thing. Would you have taken that microbiome research? So, say we were at that point where we were studying that in the 1920s, and you were visiting an Inuit population in Northern Canada or Alaska or Greenland. And you were like, "Okay. So, those people be generally a ketogenic diet," particularly in the winter when probably-   Tahnee: (38:19) They may be more.   Lily Nichols: (38:19) ... some of the only plant foods they have are, and I've lived in Alaska, so I can attest to this, probably some of the only plant foods that you have managed to preserve over the winter. Traditionally, they gathered lingonberries and blueberries, and the wild ones are not very sweet.   Tahnee: (38:37) Mm-hmm (affirmative).   Lily Nichols: (38:37) And some berries called crowberries, which are not sweet at all, and they preserved them in seal oil, okay? So, there's isn't-   Tahnee: (38:46) Blech.   Lily Nichols: (38:46) You're not going to find a lot of plant matter in the tundra. Maybe if you're eating the contents of like a moose's gut, then maybe you'd get some of the things that they were eating. But for the most part, they were eating a lot of fat and protein.   Tahnee: (39:01) Mm-hmm (affirmative).   Lily Nichols: (39:01) And I would argue that their microbiome is adapted appropriately to-   Tahnee: (39:06) With their diet, mm-hmm (affirmative).   Lily Nichols: (39:07) ... break down the foods that are in their diet. I don't think we can unequivocally show that having a more diverse microbiome is always better. However, I think with certainly with a modern diet, if you're comparing the microbiome of somebody eating the so-called standard American or Western diet, which has like a whole bunch of white flour and refined oils and just very low in micronutrients, also low in fibre, probably their animal products are from animals raised on feedlots who are treated with a bunch of antibiotics, eating glyphosate-sprayed, genetically-modified corn and soy.   Tahnee: (39:48) Mm-hmm (affirmative).   Lily Nichols: (39:48) Certainly, you're not going to see a very diverse microbiota, and it's not going to be a very healthy microbiota because a lot of their bacteria have been negatively-   Tahnee: (40:00) Nuked.   Lily Nichols: (40:00) ... affected by their diet of processed foods and things that are killing the microbiome like the antibiotic residues and the glyphosate residues.   Tahnee: (40:08) Mm-hmm (affirmative).   Lily Nichols: (40:10) So, I think it's the bit tricky for us to draw super strong conclusions.   Tahnee: (40:15) Mm-hmm (affirmative).   Lily Nichols: (40:17) I think a lot of people ... I think you have to find your sweet spot. I think there are some people who really who thrive with differing levels of plant versus animal foods, and you find that in the research, too. When they've looked at modern hunter-gatherer diets, they find that the carbohydrate range ... I hope I don't butcher this, but I do cite this in the book.   Tahnee: (40:40) Yeah.   Lily Nichols: (40:41) ... range anywhere from 3 to like 34%, I believe, of their diet coming from carbs.   Tahnee: (40:48) Yeah.   Lily Nichols: (40:50) There might be some groups actually that eat a little higher, but I think the median quartile or whatever was somewhere between, gosh, in the teens up to 34%. So, like probably around a quarter, give or take, of your diet coming from carbohydrates. That would be most of your plant foods since that's where you find your carbs.   Lily Nichols: (41:11) And then, the remainder was your fat and protein, and I think people need to sort of find their own sweet spot with that. And some people do well with a lot more. Some people do well with a lot less, and I think there's also different stages of life where you can tweak that. And if there's certain health conditions you're dealing with for a period of time, sometimes, people do better with a short period of time eating keto. And then, they resolve that health issue, and they can start incorporating a more liberal amount of carbohydrates into their diet. And they feel great.   Tahnee: (41:50) Mm-hmm (affirmative).   Lily Nichols: (41:50) But if they'd done that two years ago, they would have felt really awful.   Tahnee: (41:53) Mm-hmm (affirmative).   Lily Nichols: (41:54) So, I think, I don't know, as a whole, I think we need to be much less dogmatic about nutrition and much more adaptive.   Tahnee: (42:03) Yeah. Well, I think that actually made me think of there's a guy called Jack Kruse. Are you familiar with him?   Lily Nichols: (42:09) Mm-hmm (affirmative).   Tahnee: (42:10) Yeah. He's interesting, but I read his book. And probably the biggest thing I took away from that was he sort of discussed how if you think about a seasonal diet, you might get a lot more carbohydrates and be more insulin resistant during say, summertime.   Lily Nichols: (42:25) Mm-hmm (affirmative).   Tahnee: (42:26) But then, you're going to naturally have a stage of ketosis every year when it's wintertime, and this kind of dance between the two states might actually be beneficial for humans. And I mean there's not really any evidence for this. But it made sense to me that we wouldn't be in ketosis all the time, and we wouldn't be in a state of insulin resistance all the time, and-   Lily Nichols: (42:47) I completely agree.   Tahnee: (42:49) Yeah. And I just, that for me was a really big takeaway that perhaps it's a little bit of both, you know?   Lily Nichols: (42:56) Mm-hmm (affirmative).   Tahnee: (42:57) And I mean probably other things as well, but that was something you'd mentioned in your book about carbohydrate cravings because of the amount women who've written who are really conscious of nutrition who are like, "All I want to eat is toast," you know?   Lily Nichols: (43:09) Yep.   Tahnee: (43:11) For the kind of three months of their pregnancy or whatever.   Lily Nichols: (43:13) Yep.   Tahnee: (43:14) And then, you were sort of saying, "Well, there's naturally this this change in the pancreas." Can you tell us a little bit about that and why maybe it's not the end of the world if you eat a lot of carbs?   Lily Nichols: (43:23) Oh, yeah. Yeah. There're so many, I mean, I've thought a lot about this, of course, because I also experienced that during my two pregnancies, so, yeah. The first trimester is a time of incredible change and adaptation, and the more you dive into the weeds, the more incredible it is that we can pull off this complex feat.   Tahnee: (43:49) Yeah.   Lily Nichols: (43:50) But also, the more reassurance I feel around giving people permission to not be super freaked out about their carb cravings in the first trimester, so, yeah. There's a lot happening not only with the pancreas, but also, all of the major internal organs and organ systems of baby are formed by eight weeks of pregnancy. Pretty much all the cells have differentiated to their like, "I'm going to grow into a liver, and I'm going to grow into a brain. And I'm going to be a bone," and all of that has-   Tahnee: (44:28) Be expecting that.   Lily Nichols: (44:29) Yeah. All of that has pretty much taken place by week eight, which is insane.   Tahnee: (44:33) It's so crazy. Yeah.   Lily Nichols: (44:35) During that time as well, the embryo has implanted into the endometrium, and actually, there's glands in the endometrium that serve as nourishment for the early embryo before the placenta forms. And ultimately, when the placenta forms, which is end of first trimester, beginning of second trimester, that then takes over in supplying nutrients to the foetus. And but until that time point, your baby's actually being nourished by the lining of the uterus. The lining of the uterus that builds itself up, and then in case that you are not pregnant that month is expelled via your menstrual cycle. So, a healthy menstrual cycle really sets the stage for a healthy pregnancy, and I think we can give ourselves a whole bunch of grace in that first trimester when your body might have food aversions or only wants to eat carbs because the endometrium kind of has it covered.   Tahnee: (45:42) Mm-hmm (affirmative).   Lily Nichols: (45:43) In the meantime, your body is working crazy overtime to build a whole new organ, a very complex organ known as the placenta, and that takes a lot of energy. So, the amount of mitochondria being produced and actively those are like the energy producing parts of the cell, but they do a whole bunch of other stuff. It is exponentially higher compared to really any other life stage, and so there's a reason you feel like tired and worn down and just wanting carbs.   Lily Nichols: (46:17) On top of that, insulin sensitivity changes throughout your pregnancy, so in early pregnancy, people tend to be more prone to hypoglycemia. So, your insulin resistance tends to be a little bit less, but also, your insulin production increases a bit. This is going to shift a lot towards the end of pregnancy where your insulin production can be double or triple but also is matched with a pretty high level of insulin resistance. So, in early pregnancy, your body actually kind of can handle more carbs.   Tahnee: (46:53) Mm-hmm (affirmative).   Lily Nichols: (46:54) But also, if it's the only thing you can eat, and you're like, "Oh, my gosh, I'm not eating all these nutrient-dense things," technically, and particularly for people who did a little bit of prep work ahead of time or have eaten a generally nutritious diet, doesn't have to be perfect, in the months and years leading up to pregnancy, you can really just rest assured that your body is taking care of it. It's really relying on your nutrient stores early on more than anything.   Lily Nichols: (47:26) And I don't want to give like a complete like, "Oh, nutrition doesn't matter at all in the first trimester." Of course, it matters, but when you're in the throes of nausea and you really kind of don't have a choice, you have to do what you got to do just to get through the day or get through the hour. And so, we can sort of try to make choices with more nutrient dense carbs. I just recently did an Instagram Live on this if people want to dive in a little more.   Lily Nichols: (47:53) But don't get super hung up on like, "The whole the sky is falling." There's so much hormonally going on. I didn't even talk about the thyroid being hijacked by HCG, which also supposedly contributes to the nausea and the hyperness.   Tahnee: (48:09) And that was something. That was like a wow for me when I read that.   Lily Nichols: (48:13) Yeah.   Tahnee: (48:13) That morning sickness could mean that the thyroid is actually really healthy.   Lily Nichols: (48:19) Yes.   Tahnee: (48:19) I'd never heard that before. Can you tell us-   Lily Nichols: (48:21) No, it's just it's so complex, and so this is one of the fun things about doing the research is you can go into it with a hypothesis, and then you come out with all these random theories that you're like, "Wow." And then looking at everything and that's happening in early embryonic development all the way back to the development of the egg and implantation. It's just incredible. Can we just take a step back and be like, "Wow"?   Tahnee: (48:50) I'll do it.   Lily Nichols: (48:50) Hold this up.   Tahnee: (48:51) Yeah.   Lily Nichols: (48:51) It's cool.   Tahnee: (48:52) Well, sometimes, I look at my daughter, and then I look at me, and I'm like, "How did ..." you know? You're like, "How did that?"   Lily Nichols: (48:59) Yeah. You made that.   Tahnee: (49:00) Yeah, and but-   Lily Nichols: (49:01) I know.   Tahnee: (49:02) Yeah, woo. And I mean on the kind of thyroidy thing, because that's something a lot of women experience postpartum and thyroid issues. Do you have any ... Is there anything we can do nutritionally to support the thyroid? I mean, iodine and selenium obviously are big ones.   Lily Nichols: (49:20) Mm-hmm (affirmative).   Tahnee: (49:21) Is there anything you have to say about that?   Lily Nichols: (49:23) Yeah. Well, the thyroid is just a very sensitive gland, and it's sensitive to all sorts of stressors not only nutritional but life stress as well. And it is under a significant amount of stress in a pregnancy where it has to pump out 50% more thyroid hormone than it usually does, and a lot of that ramping up, going back to the first trimester, happens really early on as well.   Lily Nichols: (49:50) And so, once you have your baby and you're postpartum and you have this sudden crazy drop in hormones, pretty much once you birth the placenta, and you don't have this hormone producing organ hanging out telling your body that you're pregnant, you see a very sudden crash in hormones. And the thyroid has to pretty much completely remodel back to a non-pregnant thyroid that isn't producing as much thyroid hormones.   Lily Nichols: (50:23) So, it goes through a lot of adaptations in that first year postpartum, but especially in the first three to six months. And so, if there was any underlying stressors on the thyroid prior to pregnancy or during pregnancy, sometimes, you see those amplified in postpartum. Most often it's postpartum thyroiditis usually in the form of a hypothyroid state, although some people have an overactive thyroid. So, usually, there's ... And then, it gets complicated because sometimes, it presents in a, they call it a triphasic pattern, where you can experience often a period of hyperthyroidism early on. So, like excessive thyroid hormones early on followed by either a normal thyroid or a hypothyroid state later on in that first year.   Tahnee: (51:17) Mm-hmm (affirmative).   Lily Nichols: (51:17) And so, it's really tricky to toy out even as a clinician in trying to decide what you're working with clinically, so I think as a mom, you want to be really aware of your symptoms so if you need follow up testing because something has changed, to beware. You may have swung to the other side of the thyroid spectrum.   Tahnee: (51:41) Hmm.   Lily Nichols: (51:42) As far as nutrition to support the thyroid, absolutely iodine is so key. I think way under emphasised in our prenatal and postpartum breastfeeding nutrition guidelines. You need more iodine when you're breastfeeding than you do when you're pregnant and more than any other life stage, by the way.   Tahnee: (52:08) Mm-hmm (affirmative).   Lily Nichols: (52:08) And I think our iodine recommendations are very, very conservative. You transfer quite a bit of iodine via your breast milk, and so that's sort of like a just ... It's like a bucket with a hole in the bottom. You take it in. It goes right out.   Tahnee: (52:23) Yeah.   Lily Nichols: (52:23) And so, I think in some cases, of course, there's a lot of things that are preferentially transferred to baby, and that continues to be the case when you're breastfeeding. And I think that might be the case with iodine. Definitely a nutrient to consider, so look and see if your prenatal has any iodine. Hopefully, it does, and hopefully, it has enough. And then, continue that postpartum, but also, seaweed and seafood are going to be your major iodine sources. And next to that but in much lesser amounts, dairy products and eggs.   Tahnee: (53:00) Yeah.   Lily Nichols: (53:00) So, yeah. Postpartum would be a good time to have seaweed snacks as a snack and have your fish and your mussels and oysters and all those nutrient dense foods. And then, the cool thing about those nutrient dense foods is that because things work in synergy, when you're getting your seafood, you're also getting a lot of other nutrients that are supportive of the thyroid so a number of trace minerals, especially selenium. That is a really important one to have in balance with your iodine. You have your Vitamin D. You'll have your Vitamin B12. You have your zinc and copper and a bunch of other nutrients in your seafood products. That's so important for thyroid health.   Lily Nichols: (53:42) And then, I would also emphasise Vitamin A and iron for the thyroid. And again, if you're eating those seafoods, but you're also including nutrient-dense animal foods, especially the organ meats, you're going to get pretty much all of those nutrients you need in the right proportions to support your thyroid health.   Lily Nichols: (54:08) But on the other side of the non-nutrition side of things, postpartum is often very stressful for people and especially if there's not a big community of support.   Tahnee: (54:19) Mm-hmm (affirmative).   Lily Nichols: (54:20) It's just it's a lot for your body to go through and for you to emotionally go through, and in the midst of perpetually interrupted sleep. And I mean, all of it is really a recipe for stress on the thyroid. So, if you can find a way to simply get enough to eat first of all, focus on quality as second. Get enough to eat, very important for your thyroid, and have some sort of community or family support there to help you in the moment, ground level with baby, bringing you food so you can just rest as much as possible. That is X. That's just so important and probably just as important as the nutrients I just mentioned. I think that community aspect in a supported postpartum, the importance of that cannot be understated.   Tahnee: (55:18) Yeah. We talk about that a lot on this podcast because, yeah, I completely agree. It's just it's so essential. I'm in a meal train right now for a friend who just had a little one.   Tahnee: (55:29) I wanted to jump a little bit across to methylation because one thing that I remember reading about when I was pregnant was about folate and how most of the ways in which we supplement it are really not that beneficial because our bodies have to work really hard if they can even absorb it at all. And you recently did a post on your blog about MT. I always get this wrong, MTHFR. I always want to say the dirty word.   Lily Nichols: (55:54) You got it right.   Tahnee: (55:57) You got to spell it out, and how that sort of influences folate absorption in the body as well, especially for people that have that sort of predisposition to poor methylation. So, obviously, I can link to the blog post, but could you give us a quick summary of folate and kind of why it's important and then what we might need to look out for if we are concerned about our ability to methylate?   Lily Nichols: (56:23) Sure. Yeah. I'll try to give you the short version-   Tahnee: (56:26) Yeah.   Lily Nichols: (56:26) ... because that blog post is quite long.   Tahnee: (56:28) Yeah.   Lily Nichols: (56:29) So, folate is one of our B vitamins, and in terms of pregnancy health, it's most famous for its role in the prevention of neural tube defects and other birth defects. And it does this because it's very involved in the transcription of DNA, making sure that all of that goes properly. And when you're lacking in certain micronutrients, folate being one of them, you can have problems with that process. And one of the really devastating outcomes when that happens in early pregnancy is something like a structural birth defect. Of course, folate is important for a lot of other things, but that's where it gets its fame for its role in a healthy pregnancy.   Lily Nichols: (57:24) So, folate is an umbrella term that includes all the different types of folate that we get from food. There is over 150 different types of folate in food, the most common being methylfolate, and methylfolate also accounts for at least 95%. Some estimates say 98% of the folate that's in our bloodstream, but there is also a synthetic version of folate that was developed called folic acid. And for some reason, this one got all the fame, is then is the one used in a lot of research studies. It's interesting in that in the gut, it is actually better absorbed than food folate because food folate has this whole food matrix going along with it.   Lily Nichols: (58:19) So, the isolated synthetic folic acid is absorbed quite well, but that doesn't mean that it is utilised well because folic acid has to be converted via several steps into methylfolate for your body to be able to metabolise it. So, this poses a problem for people who have ... It can be a problem for everyone, and I make that case in the folate article, so I recommend people do give that a read. But it's especially problematic for people who have certain genetic variations in the genes that control the enzymes that metabolise folate. So, MTHFR is one of those genes, and there's a couple different mutations that people can have on their MTHFR. I call it MTFHR variations because it's just all of these gene mutations that sound all scary. They're all a variation of normal. 40 to 60% of the population have as a variation of their MTHFR gene and thus has a reduced ability to process synthetic folic acid. So, it's definitely worth talking about.   Tahnee: (59:34) No, well, that's pretty good I'd say. I think what I guess your point in the article was really that we're looking for real food sources, or if we're supplementing, we're looking for folinic acid or methylfolate instead of straight up folic acid. So, was that addition of the folinic that was the difference? Would that be an accurate kind of-   Lily Nichols: (59:55) Yes. That would be an accurate takeaway. So, I mean most supplements will use, if they're going to use "good quality" of folate, they'll use methylfolate instead of folic acid. There is also a form of folate called folinic acid, so it has a little extra IN in there. And that is like in if you look at the biochemistry pathways, and I made a choice not to include that in the article but maybe I should, folinic acid is like one step behind methylfolate. So, your body would still have to convert it into methylfolate, but it doesn't have to do near the amount of work as if you were to take folic acid.   Tahnee: (01:00:42) Mm-hmm (affirmative).   Lily Nichols: (01:00:42) So, yeah. So, there's a lot of really not a lot. There are several good quality prenatal vitamins, for example, that'll use a combination of methylfolate and folinic acid. I think with a lot of people becoming more aware of this MTHFR issue, everyone's like all of a sudden obsessed with methylation, and so they're like, "I need my methylfolate and my methyl B12 and methyl this and methyl that." And some people don't do well with too many methyl groups, especially in supplemental form. So, I think that's why some companies have decided to kind of pull back a little bit on all the methylfolate and do a combination. But it really entirely depends on the person.   Lily Nichols: (01:01:28) And then, I'd say the other point, take home point, that I wanted to make in that article was that folate doesn't function in isolation just like so many other nutrients. There is essentially we're talking about this whole methylation cycle or this whole folate cycle, and there are a lot of nutrients that participate in it. And so, I think we need to look beyond just supplementing with methylfolate and particularly supplementing with really high doses without balancing that out with all these other groups that are involved in methylation, like your Vitamin B12 and your Vitamin B6 and your choline and your glycine, which we talked about earlier, and your betaine and your riboflavin and your copper and your magnesium. I mean there's so many things.   Lily Nichols: (01:02:20) And that's why what's so cool about it is that if you look at what are our most nutrient-dense sources of folate in our diet, and I have a list of those foods and the amount of folate in each of them, liver is top of the list. Sorry to keep talking about liver, but with liver you're also going to get pretty much all of those micronutrients that help your body process folate properly.   Tahnee: (01:02:45) I think it's one of the only other food sources of choline, too, right? Like-   Lily Nichols: (01:02:48) Yeah. Eggs and liver are by far your top two sources of choline in the diet.   Tahnee: (01:02:54) Yeah.   Lily Nichols: (01:02:55) So, yep. And choline is huge. Choline is arguably just as important, possibly more important, than folate for the prevention of neural tube defects. It's just we hadn't identified just how important it was until like the 1990s. The U.S. didn't have a recommended intake for choline until 1998.   Tahnee: (01:03:18) Wow.   Lily Nichols: (01:03:18) So, it wasn't on the research radar. So, if we go back to our earlier conversation about looking at research studies, I mean there's a lot of things I wish were researched that they weren't or should have been researched like 30 years ago, but we didn't know about them yet, right? So, how many things are in our food right now, like our whole foods that we don't know about because we haven't isolated them and named them? I mean-   Tahnee: (01:03:44) Well, that's one of our pet peeves, isolating a standardisation of a herb. It's like, "Well, we've taken herbs in their whole form forever."   Lily Nichols: (01:03:53) Exactly.   Tahnee: (01:03:54) Now, we suddenly look for like one little aspect of them and we-   Lily Nichols: (01:03:58) Right.   Tahnee: (01:03:59) ... standardise that. It just doesn't make any sense.   Lily Nichols: (01:04:01) I agree.   Tahnee: (01:04:02) So, the last thing I kind of really wanted to touch on was gestational diabetes, and obviously, that's a huge topic. But I guess what I really wanted to touch on was for the pregnant women because it's just something that's come up a lot for me lately with friends and people in the community that I talk to wher

When I did a call out for topics for Season 3 of the podcast, pregnancy and postpartum came out number one, and I knew just the guest I wanted to have one. Not only is this guest a wealth of knowledge- she also helped me personally cultivate a healthier pregnancy with my second daughter than my first- so I am so thrilled she said "yes" to being a guest!In the first part of our Women's Health Series, we're talking to Lily Nichols, RDN, CDE, expert on prenatal nutrition to talk all about what it means to embrace a real food pregnancy, why it's important, and what conventional medicine misses when it comes to nourishing mom and baby for a healthy pregnancy and beyond.About Lily:Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. 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 approach for managing gestational diabetes. Her work 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 clinical expertise and extensive background in prenatal nutrition have made her a highly sought after consultant and speaker in the field.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.Connect with Lily:WebsiteInstagramLinks:Real Food for Pregnancy BookReal Food for Gestational Diabetes BookConnect with me:Website Instagram Uncomplicated Eating™ course: Get $25 off using code PODCAST

Join host Candace as she talks about hospital visitor restrictions and laboring moms with Aleisha Paspuel.  Aleisha shares her three birth stories and her perspective as a registered nurse, laboring mother, and lactation specialist.   Book recommendation: Real Food For Pregnancy  

#167 — The advice around pregnancy and food is intense. Suddenly there are so many things to do and so much you need to pay attention to. Luckily we have Lily Nichols, prenatal nutritionist, registered dietician, and bestselling author of Real Food For Pregnancy to talk to us about what matters, and how to eat as healthy as possible for you and your kiddo. In this episode, she goes over how backward most prenatal nutrition advice really is (did you know that most dietary recommendations for females are just guesses based on male bodies?). She dug through 934 research studies to find what really matters to your metabolism and your health. Dig in, eat real food, and enjoy this episode with Lily Nichols. This episode was originally published in 2018, but we're re-broadcasting it because it's been one of our best-ever episodes, downloaded more than almost any other. Enjoy! This episode is brought to you by Splendid Spoon, a meal delivery service that creates whole, healthy, plant-based soups and smoothies. For full show notes, go to startupparent.com/167. --- Send in a voice message: https://anchor.fm/startuppregnant/message

Welcome back, listeners! Today we are having a chat with Lily Nichols, a kick-butt registered dietitian nutritionist who wrote Real Food For Gestational Diabetes and Real Food For Pregnancy. Here we learn about Lily’s work and research, her history as a dietitian, and get a nice sample of the wisdom and expertise she has to bring to women who are trying to get pregnant.    This episode starts off with Lily sharing with us her experience with the prenatal dietary guidelines. To sum it up: she’s not impressed with mainstream guidelines. Now she writes about how to actually feed yourself well while trying to conceive or pregnant, in spite of the messed up guidelines. If you don’t know what these guidelines are, Sophia clues you in. Basically RDA and other guidelines, like the ones you find on the back of a food container, are based on what is the minimum amount someone must consume to prevent a major deficiency. The research is done on adult men, and there is no consideration taken for women or people of other races or ages. Boo!   Lily promotes using REAL food to meet your nutrition requirements. She defines real food as unprocessed food made with simple ingredients, as close to nature as possible. Specifically, not processed in a way that removes nutrients. This means not stripping grains of their fiber to make them “refined. Not skimming the fat off of dairy, and not removing the skin or fat from poultry. You get more nutrition when you eat all the parts.   A lot of food in the American diet is not really “food”. Artificial sweeteners, thickeners, stabilizers, preservatives, etc. are made by food scientists to be “safe” to eat, though it’s not necessarily healthy. When we define REAL food, we are talking about what builds your body up with good nutrients, versus how much of a chemical or additive you can consume before it starts doing major harm. We also want to emphasize whole foods vs. isolating specific nutrients in a lab, and then trying to separate them from the rest of the food.   To clarify, we are NOT anti food science here on the FFF podcast! We know scientists have been involved in our food supply for centuries, and that a lot of the work they have done has been amazing! We are about food FREEDOM and fertility, meaning not limiting every food or only eating certain things. We just promote a natural diet of real food. There are very few foods that are 100% of the time a bad idea to eat, and according to Lily that list is limited to: refined carbohydrates and sugars and trans fats. That’s pretty much it!   So, what is it about all this “real food” stuff makes it helpful for women who are TTC? Lily says that all the ways that the primary factor is that increasing the provision of micronutrients in the diet. These nutrients play a strong role in hormone balance, detoxification, egg quality, regulating cycles, and more! Food is powerful, and getting yourself in a healthier place with better nutrient stores can help your body get ready for a pregnancy.    Sophia shares her experience at Bastyr University with helping the school adopt an omnivorous menu, and Lily shares how Bastyr School of Midwifery now uses her books as a part of their curriculum! How cool is that? In fact, both of Lily’s books are now available as book studies for dietitians worldwide to get their continuing education units!    Lily shares a bit of the praise and criticism she has received about her books. Pro tip: anyone giving anything a 1-star review on Amazon is generally someone who did not even read/use the product they’re reviewing. Good to know! It’s no mystery that on this show we are fans of informed consent. Traditional nutrition guidelines are built around the average consumer being too stupid/distracted/disconnected to make good choices. Information is deliberately withheld to keep from confusing people or making things “overly complex”.  I am sure this applies to some people, but we believe our audience (that means YOU!) is interested in learning, growing, and making their own choices. Lily details in her books what research shows is BEST when preparing for a baby, but it’s not hard and fast rules. When you’re empowered with knowledge, you can make whatever choices work best for you, your lifestyle, and your personal beliefs and preferences.    Lily reveals some tidbits she wishes she could have added into her books. One major one is a study on vitamin D. Women who have serum vitamin D levels over 40 have a significantly reduced rate or preterm birth! Boom! On this show, we are big fans of vitamin D, as both Caitlin and Sophia recommend their patients have vitamin D levels in the 50’s and 60’s. If you have pale skin, you can get vitamin D from the sun more easily! If your skin is dark, you’re going to have a harder time making it on your own without a supplement. Finally some good news for you folks who burn easily.   A major thank you to Lily Nichols, and thank you for listening!

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. 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. In this episode you'll hear all about: What are some of the most common misconceptions about prenatal nutrition? What are a few foods that provide vital nutrients for mama and baby? How could conventional prenatal nutrition guidelines be improved? And more! Visit her here: https://lilynicholsrdn.com/ Book websites: realfoodforGD.com (includes free video series on gestational diabetes + a comprehensive online course) and realfoodforpregnancy.com (Grab the first chapter of the book for free!) Insta and Twitter: @lilynicholsRDN More great podcast episodes with a prenatal + postpartum nutrition focus:  Your Body During Breastfeeding with Courtney Hasseman (nutrition during breastfeeding) The Whole30 and Whole30 Mamas Club (nutrition for moms) with Stephanie Greunke Prenatal Nutrition with Melissa Mor Preconception Nutrition with Ryann Kipping Functional Nutrition for Fertility, Pregnancy, and Motherhood with Andrea White

Pregnancy and postpartum.  Many of us strive to maintain a healthy diet during these pivotal times, but what does a healthy diet look like?  Should we stick to the guidelines?   Enter Lily Nichols, RDN, CDE.  Lily is an expert on all things nutrition pertaining to the pregnant mother.  She is the author of two books: Real Food for Gestational Diabetes, and Real Food for Pregnancy.     Lily sheds light on what it looks like to eat nutrient dense foods, how our food choices affect ourselves and our babies, and how real food can set us up for real success in the postpartum period.   Check out these links from the show!   https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/ https://lilynicholsrdn.com/prenatal-guidelines-updated/ https://lilynicholsrdn.com/choline-pregnancy-folates-cousin/ https://lilynicholsrdn.com/postpartum-iron-deficiency-anemia-rethinking-low-iron-requirements/

Welcome to the show, Lily Nichols, who is the author of two amazing books: Real Food For Pregnancy & Real Food For Gestational Diabetes! She's a registered dietitian/nutritionist as well with tons of experience working with pregnant woman using eating real whole foods & healthy lifestyle choices for optimal pregnancies. We discuss (& more): Conventional nutrition recommendations VS today's research Importance of proper nutrition for a baby's health, genes, etc. Micronutrient needs for mama to be's & prenatals Food quality & top foods for pregnancy Debunking the eating for two myth Food aversions Being patient with your body post-birth Resources mentioned: https://lilynicholsrdn.com/vegetarian-diet-in-pregnancy/ https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/ https://lilynicholsrdn.com/choline-pregnancy-folates-cousin/

Lily Nichols is a Registered Dietitian/Nutritionist, researcher, and author with a passion for evidence-based prenatal nutrition. Lily’s second book, Real Food for Pregnancy (https://lilynicholsrdn.com/books/) , is an evidence-based look at the gap between conventional prenatal nutrition guidelines and what’s optimal for mother and baby — and the most comprehensive text on prenatal nutrition to date!! Today, we chat about the ins and outs of prenatal nutrition, how you can prep your body to boost your fertility, how to make sure you’re giving your future baby all of the nutrients it needs, and how to take care of your body both during pregnancy and postpartum. And even if you’re not planning on pregnancy right now or never want to become a mother, I think every woman can benefit from hearing what Lily has to say because this information is so important for overall hormonal health and hormonal balance! We Chat About: The gap between official guidelines and the things that are actually most effective for your health Why it’s important to start prepping your body for a baby, even if you’re not trying to conceive right away How epigenetics can influence your pregnancy and your baby Are prenatal vitamins a myth? (spoiler: no) Liver is such a valuable source for nutrition… but you have a lot of options if you don’t want to eat it straight up! The important nutrients that so many women are deficient in How and why some nutrients are more bioavailable in certain forms of food Minimizing nausea in pregnancy, to the extent that you can Giving yourself grace I have some QUESTIONS about dairy! Toxin exposure worldwide Why you should avoid both microwaving and eating out of plastic Ditching non-stick cookware Resources: Lilynicholsrdn.com (https://lilynicholsrdn.com/) Get the book: Real Food for Pregnancy (https://lilynicholsrdn.com/books/) Instagram: www.instagram.com/lilynicholsrdn (https://www.instagram.com/lilynicholsrdn/) Facebook: www.facebook.com/PilatesNutritionist (https://www.facebook.com/PilatesNutritionist) “Non-stick Pans Are Linked to Serious Pregnancy Problems” (https://lilynicholsrdn.com/non-stick-pans-pregnancy/) “Real Food Postpartum Recovery Meals: 50+ Recipes & Freezer Tips” (https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/) “Vegetarian Diet in Pregnancy: Nutrients of Concern” (https://lilynicholsrdn.com/vegetarian-diet-in-pregnancy/) “Can We Boost the Nutrient Levels in Breast Milk?” (https://lilynicholsrdn.com/can-we-boost-the-nutrient-levels-breast-milk/) Connect With Me: Subscribe on Apple Podcasts (https://podcasts.apple.com/podcast/id1160965218?ct=podlink&mt=2) Subscribe on Google Podcasts (https://podcasts.google.com/?feed=aHR0cHM6Ly9mZWVkcy5jYXB0aXZhdGUuZm0vaGVhbGluZ2hvcm1vbmVzLw==) Start your FREE 14-Day Gut Reboot (https://www.nourishedwithnina.com/gut-reboot-ebook) Connect on Instagram: @nourishedwithnina (https://www.instagram.com/nourishedwithnina/) Private Hormone Coaching (https://www.nourishedwithnina.com/hormonecoaching) Healing Hormones is a production of Crate Media (http://crate.media)

To caffeinate or not to caffeinate? How do I get protein in when I am so nauseous? How much water am I supposed to drink? What is this prenatal vitamin all about? In this episode, I sit down with pregnancy nutrition expert Lily Nichols to answer these tough questions and more.  Lily Nichols is the author of Real Food for Pregnancy and Real Food for Gestational Diabetes.  You can pick up her books here:  Real Food for Gestational Diabetes: An Effective Alternative to the Conventional Nutrition Approach https://www.amazon.com/dp/0986295000/ref=cm_sw_em_r_mt_dp_U_iYa7DbCQ98YVV Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition https://www.amazon.com/dp/0986295043/ref=cm_sw_em_r_mt_dp_U_YVa7Db7ND83S5 Lily and I both recommend the Vitamix or an Immersion Blender for making delicious and nutritious smoothies. 

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

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. 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. In this episode you'll hear all about: What are some of the most common misconceptions about prenatal nutrition? What are a few foods that provide vital nutrients for mama and baby? How could conventional prenatal nutrition guidelines be improved? And more! Visit her here: https://lilynicholsrdn.com/ Book websites: realfoodforGD.com (includes free video series on gestational diabetes + a comprehensive online course) and realfoodforpregnancy.com (Grab the first chapter of the book for free!) Insta and Twitter: @lilynicholsRDN More great podcast episodes with a prenatal + postpartum nutrition focus:  Your Body During Breastfeeding with Courtney Hasseman (nutrition during breastfeeding) The Whole30 and Whole30 Mamas Club (nutrition for moms) with Stephanie Greunke Prenatal Nutrition with Melissa Mor Preconception Nutrition with Ryann Kipping Functional Nutrition for Fertility, Pregnancy, and Motherhood with Andrea White

#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, Certified Diabetes Educator, and author of Real Food For Gestational Diabetes and Real Food For Pregnancy. She joins the Plus Mommy Podcast to talk about how we can rethink Gestational Diabetes and pregnancy nutrition when you’re plus size. Learn more.

"During pregnancy it's going to be really hard for you to meet all of your micronutrient needs from food, if half, or more than half of your diet is coming from carbs, it’s just a fact of life. You run a nutrient analysis and it shows this very clearly" Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. 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. We discuss: > Why nutrition is so important for fertility and pregnancy > Issues with the conventional nutrition advice and guidelines > Why we should be focusing on a  ‘real food ’approach, rather than the conventional dietary recommendations > Key nutrients for pregnancy that aren’t often discussed > Whether prenatal vitamins are important and how to identify a good supplement > Folic acid vs folate   Resources: Visit Lily's website, Instagram, Facebook and Real Food for Pregnancy / Real Food for Gestational Diabetes books Cronometer app Dirty dozen/clean fifteen list Washing non organic vegetables   Got a podcast question? Send you emails to hormonesinharmony@gmail.com  Enjoyed this episode? Leave me a rating and review so that I can share this podcast with more women Want more from me? Check out my website, blog, Instagram and Facebook page.   If you leave a rating and review of the podcast, I will send you an awesome free guide: '6 Steps to Hormonal Harmony' , as a thank you gift! Just screenshot the rating and review you write on the platform you use to listen, then email it to me at hormonesinharmony@gmail.com .   Make sure you hit subscribe so that you never miss an episode!!

Lily Nichols joins us today as we're digging into how to optimize nutrition during the early weeks of pregnancy. 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 (an 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 the creator of the popular blog, www.LilyNicholsRDN.com, which explores a variety of topics related to real food, mindful eating, and pregnancy nutrition. Download a FREE Chapter of Real Food For Pregnancy here: www.LilyNicholsRDN.com Download your free fertility yoga video. In this 20-minute intro video, we focus on a calming and peaceful practice to connect back to our heart. These simple yoga poses can help quiet negative thoughts and make you feel more in control. www.yogafreebie.com Book your Free Supercharge Your Fertility Discovery Call here: https://intakeq.com/booking/cZ7XW6 --- Don't forget to check out my Resources page for more information and products that will help you on your fertility journey.

Today's guest is Lily Nichols, Registered Dietitian and author of "Real Food for Pregnancy" and "Real Food for Gestational Diabetes" Discussed in this episode includes: -Gaps in current guidelines for pregnancy and prec-conception -Complications with being vegan or vegetarian pre-conception -Breastmilk- Maternal Diet contributions -Nutrient repletion post partum: nutrients and foods to incorporate -Things to avoid when breastfeeding -Post partum hypothyroidism My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceydunn Email: fitandfaith@gmail.com Lily's Info: Website: https://realfoodforpregnancy.com/ Instagram: https://www.instagram.com/lilynicholsrdn/

Lily Nichols is a real food Dietician, Nutritionist and Certified Diabetes Educator. She is also the best-selling author of two books, Real Food for Gestational Diabetes and her latest, which we talk about today, Real Food for Pregnancy. In her book and in today’s episode, Lily debunks a LOT of prenatal nutrition myths. Most of the prenatal nutrition advice we hear today is out-dated or not evidence based. And this book includes over 930 citations – to say it is well researched and evidence based is an understatement! We chat about supplements, macro and micro nutrients, high fat versus low fat, whether it’s possible to hit all your nutritional requirements if you are following a vegetarian or vegan diet and why eating runny eggs and sashimi may not be anywhere near as dangerous as we are led to believe. There has never been a more comprehensive and well-referenced resource on prenatal nutrition, I loved the book and highly recommend it to all mums-to-be and women even thinking about having children.You can find out more about Lily here: www.lilynicholsrdn.com (you can download her first chapter for free)Follow Lily on Instagram here Follow Lily on Facebook here

Author Lily Nichols joins the podcast today to discuss her new book Real Food for Pregnancy. We talk importance of nutrition during pregnancy, epigenetic influence, gestational diabetes and even how the quality of breastmilk is influenced by nutrition.

This week Kristen & Talia talk with Lily Nichols who is a Registered Dietitian Nutritionist & Gestational Diabetes Educator. She looks at the advice (or lack thereof) from our doctors when it comes to pregnancy and postpartum nutrition. She has two books Real Food For Pregnancy & Real Food For Gestational Diabetes where she dives into these subjects in a manageable way for the everyday consumer. The girls ask about Vitamin D transfer through breastmilk, how thyroid function is tested in pregnancy, and how to increase iron stores. They discuss how the current recommendations do not take into account the six weeks of bleeding from an internal wound after giving birth. This episode is so informative and every woman should hear it! Connect With Lily Website Instagram Facebook Vitamin D & Breastfeeding Sponsor Great Kids Snacks - MOMPOD25 for 25% off first box Follow Us Instagram Facebook Email Book The Fifth Vital Sign

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. 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 Nichols shares her knowledge and passion about nutrition, whole foods and pregnancy. Women are not being properly educated about how to take supplements and eating the food their bodies need especially while creating life! Here are the topics Lily is shedding light over during this awesome episode:     ● Standard support and information for pregnant woman. ● Shifting the focus from what “I shouldn’t eat” to “What I can eat”. ● Nutrients to be found in food during pregnancy. ● Why you should be eating eggs more. ● Meaning of whole foods. ● The failure of taking the fat away from foods. ● Guidelines to avoid Gestational Diabetes. ● How much does a woman need to eat during pregnancy? ● Tips for women to be prepared with the key nutrients needed. ● What does a woman look for in a very good quality prenatal? ● Pregnant women should take choline, omega 3, methyl folate, and B12. Hoping this episode helps you to take even more ownership of your health and to take these actionable suggestions to improve your health and your family’s, especially during pregnancy. Wishing more simplicity and ease in all that you do! You can connect to this episode on iTunes, Spotify or Stitcher by searching The Simplicity Sessions, or visiting jennpike.com/episode27. Don´t miss our incredible Women's Health event, Ignite Your Life on June 8th 2019! You can still grab a ticket at >> jennpike.com/igniteyourlife. But the tickets won't last long, we sell out every year. So don't hesitate for too long :)   Learn more about Lily Nichols:  Visit Lily Nichols’ website Get Lily Nichols’ freebies!: Start with the first chapter of Real Food For Pregnancy for FREE! Lily Nichols on Instagram Lily Nichols on Facebook Learn more about our amazing sponsors  Create a more simple life with Saint Francis Herb Farm products. April just began and this beautiful season also brings the allergies, which usually turns to be a result of a compromised immune system. Give a try to  Deep Immune for Allergies that helps your system be more resilient and less impacted by seasonal allergies. The root for these seasonal allergies is in our gut, taking probiotics is what helps keeping this so needed rescialence. Genuine Health provides a “shelf stable” (no refrigeration needed) probiotic, called  Advance Your Gut Health Probiotic that helps to mimic the human gut flora, it is a clean product, vegan and gluten free, Order any product at Genuine Health use the promo code JENNPIKE and save 10% off all of your purchases.  Online working with Jenn: To register for my signature program The Hormone Project and work with me 1:1 to support your health, hormones and more, please join the waitlist at jennpike.com/thehormoneproject   Learn more about Jenn’s work: Jenn Pike Ignite your Life with Jenn Pike The Hormone Project  The Simplicity Project Shop for books, DVDs, programs and much more! http://www.jennpike.com/ Simplicity TV on Youtube Quotes:  “Real food is one that hasn’t been fractionated or has had a piece removed.” “Removing fat is one of the biggest failures of our nutritional era” “When you remove the skin from chicken you are taking away the main source of glycine.”  “There are no exact numbers in nutritions, our metabolic systems are changing all the time.” “You are naturally taking your protein and fat together, when you are not separating your food.” “Have a protein rich food at each meal.” “If you feel nauseous the first trimester of pregnancy make sure you are eating any protein you can tolerate.” “Three capsules per day prenatal are needed to take the necessary amount to support your nutrient needs during pregnancy.” “Take ownership of your health! Doctors are not supposed to know everything”   Additional Information About Jenn: Jenn studied and graduated with honors in Human Anatomy and Physiology with such a passion that it propelled her to continue her education over many years. Jenn is a Registered Holistic Nutritionist, Medical Exercise Specialist, Registered Yoga Instructor and Faculty of the Toronto Yoga Conference, Pre & Post Natal Yoga Expert, STOTT Pilates trained instructor, Twist Sport Conditioning Coach, Spin Instructor Crossfit Level 1 Coaching, among other certifications she got along the way. She is also a guest Holistic Expert for Breakfast Television, Global, CHCH, Rogers Tv and writes columns for STRONG Fitness Magazine, iRun magazine, Savvy Mom and contributes to Inside Fitness Magazine, The Toronto Star and Sun. She is also a proud educator and ambassador to Genuine Health, Nature’s Emporium and Juice Plus. Jenn is a proud mama to two beautiful souls and her best teachers of life. She resides on Lake Simcoe in Keswick with her husband and two children.   

Lily Nichols is a Registered Dietitian with an expertise in pregnancy nutrition – with an emphasis on real food. I get a LOT of questions about nutrition for pregnancy, prenatal nutrition, pre-conception nutrition…and this is FAR from my area of expertise outside of what I’ve learned in school and working with a few handfuls of...Read More »

Lily Nichols Registered Dietician and Nutritionist and best selling author of Real Food for Pregnancy joins me to chat about the huge and ever evolving field of prepartum and postpartum nutrition. Lily is extremely research based and she is passionate about getting the word out to everyone about real food. We discuss a lot of things and yet only scratch the surface. Topics included: - Myths of nutrition for pregnancy - A need for nutritional standard revision especially for pregnant and postpartum women (US and Australia have many similarities) - The importance of good saturated fats - Many extremely important nutrients such as B12, Glycine, Choline, Vit K12, Iron, Zinc, DHA, Vit A - the crucial role they play and where to find some of them - Traditional fertility wisdom, Nourishing Traditions & Western A. Price - Postpartum health, nutrition, mental health, community supports, cultural care - Epi genetics, how what your Great Grand Mother ate impacts you and how your health now not only impacts your children but future generations Links: Lily's Website - Real Food for Pregnancy, theres a bunch of resources, freebies and great blog! Instagram Facebook Australian Book retailers: Fishpond Booktopia Amazon.au Worldwide: Amazon Mentioned in podcast: Nourishing Traditions Western A. Price Foundation I HAVE NO AFFILIATE LINKS TO ANY OF THE ABOVE. It is all for purely informational purposes and not intended to replace medical and nutritional advice, rather to guide you to enquire further to invest in your own health. The contents of this podcast do not constitute medical or professional advice, do not reflect the opinions of this business, any of its parent companies, affiliates, subsidiaries, promotional sponsors, or advertising agencies, and do not create any type of patient-physician relationship or other professional relationship between the audience and presenters. No person viewing any podcast from this website should act or refrain from acting on the basis of the content of a podcast without first seeking appropriate professional advice and/or counselling, nor shall the information be used as a substitute for professional advice and/or counselling. Pollination Mamas expressly disclaims any and all liability relating to any actions taken or not taken based on any or all contents of this site.

Today, I have a special guest on the show.  Her name is Lily Nichols. She is the author of Real Food For Pregnancy and Real Food For Gestational Diabetes.  Lily is a Registered Dietician and Nutritionist, Certified Diabetes Educator, researcher and speaker. In this episode, Lily and I talk about: The absolute essential nutrients that you need when you’re pregnant Mistakes to avoid when it comes to prenatal nutrition Gestational diabetes, what the tests and numbers mean, what you can do if you’re at risk for GD or have it currently. For more information on Lily Nichols, please click Here. Other links mentioned: Free Mini-course

Healthy nutrition is key and the foundation to developing a healthy lifestyle but can often appear daunting to understand and follow. In this episode of Focus on Fertility, we speak with registered dietitian/nutritionist and author of Real Food for Pregnancy, Lily Nichols, regarding the topic of healthy nutrition for becoming pregnant and maintain a healthy pregnancy. We discuss topics including, What is Real Food?, What are macro and micro nutrients and what values should one seek?, Meal Tips and much more. Lily will assist you to simplify the complexities and share helpful insights regarding your nutrition. Learn more about Lily Nichols at lilynicholsrdn.com Learn more about Real Food for Pregnancy at realfoodforpregnancy.com

Interested in Red Light Therapy?   www.redlight.co www.joovv.com   Interview with Lily Nichols: In her latest book - Real Food for Pregnancy – Lily Nichols takes prenatal nutrition adviceout of the dark ages and provides an easy-to-follow guide for making the best food andlifestyle choices during pregnancy.  In Real Food for Pregnancy, you’ll get clear answers on what to eat and why, with researchto back up every recommendation. Lily Nichols has taken a long and hard look at thescience and lays out the evidence—930 citations and counting—on the benefitsof real food, why certain foods are essential (and others are detrimental), and countlesslifestyle tweaks you can make to have a smooth, healthy pregnancy. The short version of what is covered in the book:• In Real Food for Pregnancy Lily Nichol’s debunks a LOT of prenatal nutrition myths. Mostprenatal nutrition advice is either outdated or not evidenced-based. Misconceptions ofconventional prenatal nutrition: macronutrients, salt, “foods to avoid,” fish, etc.  • Foods to emphasize, lab tests, supplements• Testing for gestational diabetes—pros/cons of all the methods• Nutritional management of preeclampsia, gestational diabetes, nausea, heartburn & more• Mindfulness, stress management, exercise, avoidance of toxins• Traditional postpartum care, impact of nutrients on breast milk quality, etc.There has never been a more comprehensive and well-referenced resource on prenatalnutrition. With Real Food for Pregnancy as your guide, you can be confident that your foodand lifestyle choices support a smooth, healthy pregnancy.Lily is also creator of the popular blog, www.PilatesNutritionist.com, which explores a variety of topics related to real food, mindful eating, and pregnancy nutrition.To learn more, go to https://lilynicholsrdn.com/   And don't forget to sign up for the Keto at the Cabin retreat taking place Jan. 25-27th, 2019! Early Bird registration is $150 off all listed prices ONLY until Dec. 20, 2018!!  Go to: www.BranchHillCabin.com/ketocabin to learn more and sign up today!  Thanks for listening!   www.JessicaTye.com Jessica@jessicatye.com  

SHOW NOTES:Lily’s WebsiteLily’s BooksReal Food for Pregnancy on AmazonWhy I Drank The Glucola - Lily’s BlogSponsors!:Check out our NEW sponsor!! Osso Good!! They make DELICIOUS & HIGH-QUALITY bone broths & paleo soups. Stock your freezer so you have tons of broths ready to sip or cook with all season long. We love bone broth for major gut healing and an easy source of nutrient-rich protein. Use our code nutritionish for $15 off your order. We’re obsessed with these broths & this company. Enjoy!!OneStopPaleoShop: All things paleo & AIP - use our discount code nutritionish for 15% off!Grain Free Hot Cereal, Granola & more by Wildway: use our discount code nutritionish for 15% off!Get in touch with Chelsea & Allie!:Chelsea’s websiteLearn about working with ChelseaBook a free 30 min discovery call with ChelseaChelsea’s InstagramJoin Chelsea’s private FB groupDownload Chelsea’s free “Break Free From Disordered Eating” E-bookAllie’s websiteLearn about working with AllieAllie’s InstagramSign up for Allie’s newsletter

In our sixty ninth episode we talk to registered dietitian and author of Real Food For Pregnancy, Lily Nichols. This episode is packed with information on why most pregnant women today are deficient in necessary nutrients, how you can nourish your body and baby during pregnancy, and why keto can be a great diet during pregnancy.   SPONSOR: Outer Aisle Gourmet CODE: KETOCONNECT for 10% off

Today’s episode is all about pregnancy and who better to dig into the topic with than the expert herself, Lily Nichols, RD. Lily is the author of Real Food for Pregnancy and Real Food for Gestational Diabetes and is so beautifully bridging the gap between the conventional medicine and functional medicine approaches to prenatal nutrition and wellness and empowering pregnant mamas with her evidence-based knowledge. On today’s episode, Lily shares how she’s married a real food approach to nutrition with her conventional nutrition training and how this has helped her to begin to shift the prenatal wellness paradigm for the better. She also dives into what inspired her to write her second book, Real Food for Pregnancy,  as well as the topics we all have questions about–how to deal with nausea, vomiting and food aversions; food fears, her take on food safety and all those “no-no” pregnancy foods; and a bit on her recommendations for blood sugar testing. We could have talked to Lily for hours and hours–her knowledge of prenatal nutrition and wellness is expansive, we highly recommend you snag her latest book to hear it all! You can also connect with Lily on Instagram or her brand new website!   Highlight Reel: 03:10 | How Lily married her conventional training with traditional wisdom and functional nutrition 09:35 | Why Lily wrote Real Food for Pregnancy 18:25 | Nausea, vomiting and food aversions 29:15 | Food fears and food safety 42:15 | Testing your blood sugar during pregnancy   Link Love: Real Food for Gestational Diabetes Real Food for Pregnancy

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 post Nutrition Experts Podcast Episode 16 Real Food For Pregnancy with Lily Nichols appeared first on Nutrition Experts Podcast.

Lily Nichols, RDN, CDE busts 3 myths in prenatal nutrition! Other topics discussed: gestational diabetes, how to have a healthy pregnancy, foods to incorporate and foods to exclude during pregnancy, how to improve your postpartum experience, and so much more! Lily Nichols, RDN, CDE: http://pilatesnutritionist.com/ Real Food For Pregnancy: http://realfoodforpregnancy.com/book/ Christa Biegler: https://www.christabiegler.com/ Less Stressed Life Podcast: http://lessstressedlife.libsyn.com/ Less Stressed Life Facebook Page: https://www.facebook.com/christabieglerrd/ Stitcher: https://www.stitcher.com/podcast/the-less-stressed-life Google Play: https://play.google.com/music/listen?u=0#/ps/Ikp36fgzqpahmwintnk6fttvpli

Real Food for Pregnancy [Lily Nichols](http://pilatesnutritionist.com/), takes prenatal nutrition advice out of the dark ages and provides an easy-to-follow guide for making the best food and lifestyle choices during pregnancy. Most prenatal nutrition advice is either outdated or not evidenced-based. In [Real Food for Pregnancy](http://realfoodforpregnancy.com/), Lily Nichol's debunks a LOT of prenatal nutrition myths. Misconceptions of conventional prenatal nutrition: macronutrients, salt, “foods to avoid,” fish, etc.   In this episode we talk about testing for gestational diabetes—pros/cons of all the methods and traditional postpartum care and the impact of nutrients on breast milk quality. If you are pregnant and wondering about which foods you SHOULD eat and how to get the best nutrition then listen to this episode. Karen [The Virtual Midwife](https://www.thevirtualmidwife.com/) is on Youtube Facebook and Instagram[](https://www.thevirtualmidwife.com/)

Lily Nichols wrote her first book Real Food for Gestational Diabetes  in 2015 with no intention of making money.  As a Registered Dietitian and Nutritionist and someone who had built a practice helping women through gestational diabetes, she wrote it because she was so desperate to get her revolutionary and evidence based ideas out to a world of moms who needed it.  So, when the response to her book was so great and money was coming in and she was the first book that came up in Amazon when someone typed in those two words, she was happily surprised.   And a little savvier on how she could also generate revenue from her next book, Real Food For Pregnancy.   During this conversation, Lily and I are diving deep into not only how she makes a great income on her self-published books, but also how she’s constantly evolving her business, before and after her son was born.     She shares…   A great quick tip on how she “baby-proofed” her business, ideal for anyone doing 1 on 1 work with clients! Why she’s transitioning out of 1on1 work with clients (even though they are begging her work with them) How she’s become a master negotiator with her 2 year old. Two of the biggest gifts her mom life and her entrepreneur life have given to each other: efficiency and freedom!   Lily is remarkable and I can’t wait to share our conversation with you! You can find out more about Lily’s book here → http://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.  

In this episode, Stephanie interviews Lily Nichols, RDN, CDE.  Lily is a registered dietitian who specializes in gestational diabetes. One of her biggest passions is prenatal nutrition research and education, which is what we are going to talk about on today’s show. We discuss alternative nutrition considerations for pregnancy, dispell common myths, and so much more! We share similar philosophies on prenatal nutrition and since we nerded out for almost two hours, we split this interview into two parts. If you enjoy this information make sure to check out her book, Real Food for Pregnancy, and the Whole30 Healthy Mama, Happy Baby program which covers this topic in more detail.  Topics Discussed in Part 2 Prenatal supplements - which to take and why. The importance of glycine and choline. Why pregnant women may need more salt than what’s currently recommended. How to work with providers if you’re receiving pushback. And more!  

In this episode, Stephanie interviews Lily Nichols, RDN, CDE.  Lily is a registered dietitian who specializes in gestational diabetes. One of her biggest passions is prenatal nutrition research and education, which is what we are going to talk about on today’s show. We discuss alternative nutrition considerations for pregnancy, dispell common myths, and so much more! We share similar philosophies on prenatal nutrition and since we nerded out for almost two hours, we split this interview into two parts. If you enjoy this information make sure to check out her book, Real Food for Pregnancy, and the Whole30 Healthy Mama, Happy Baby program which covers this topic in more detail. Topics Discussed in Part 1: Lily's story: why she wrote this book, how her pregnancy went, and how she used the recommendations from her book to support her pregnancy. How to navigate food cravings and aversions. Why cravings and aversions may serve an important role. Controversial foods, including runny egg yolks and raw fish. And more! Topics Discussed in Part 2 Prenatal supplements - which to take and why. The importance of glycine and choline. Why pregnant women may need more salt than what’s currently recommended. How to work with providers if you’re receiving pushback. And more! Shownotes: Real Food for Pregnancy book Real Food for Gestational Diabetes book Lily's website Nourish Kids Medicine Kit and Ebook Steph’s Healthy Mama, Happy Baby Virtual Pregnancy Handbook Dr. Elana’s Medical Center: Nourish Medical Center Disclaimer Please remember that the views on this podcast and website are not meant to be substituted for medical advice, shouldn’t be used to diagnose, treat or cure any conditions, and are intended for general information purposes only.

Are you pregnant or do you have a loved one who is expecting? Then you don't want to miss this episode. Today we are talking all about a prenatal nutrition with Lily Nichols. Lily is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. Show notes: https://foodheavenmadeeasy.com/real-food-for-pregnancy-with-lily-nichols/

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!  

For Episode 384 of The Paleo Solution Podcast we have guest Lily Nichols. Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based nutrition (especially prenatal nutrition). Lily is also our go-to person for info on gestational diabetes.   00:00 – Intro 3:06 – Opening, and Robb and Lily discussing their children 5:20 – How Lily got into prenatal nutrition 11:28 – Evolutionary Medicine 16:42 – Nutrient deficiencies during gestation 19:47 – Low carb diets and birth defects 26:02 – Obesity and insulin sensitivity 28:18 – Academy of Nutrition and Dietetics policy paper on prenatal nutrition 32:14 – Ramifications of public nutrition policy 39:22 – Nicaraguan cab driver story, and food system 42:15 – Cow island in Alaska 43:49 – Our food system doesn’t make sense 46:35 – Real Food for Pregnancy book 55:13 – Where to find Lily, and closing Website: realfoodforpregnancy.com and http://pilatesnutritionist.com/ Twitter: @lilynicholsrdn Instagram: @lilynicholsrdn Facebook: PilatesNutritionist Previous guest appearance on the podcast: Episode 269 - Lily Nichols - Gestational Diabetes Zoe Harcombe article on low carb diets and birth defects mentioned in the show: http://www.zoeharcombe.com/2018/02/low-carb-diets-birth-defects/ Book: Real Food for Pregnancy