44: How to Support a Healthy Pregnancy with Sarah Kuhn

There are an endless amount of myths surrounding pregnancy and pre/postpartum health, which can definitely cause some confusion when it comes to supporting a healthy pregnancy from before conception to post-pregnancy . In this episode, Sarah Kuhn, a mom of 3 and pre/post natal exercise specialist and CEO of Juna App, keeps it real by sharing what she has learned about optimizing health specifically for pregnancy, debunking some of the most common myths surrounding what studies have shown is and isn't safe during pregnancy, and sharing extremely helpful advice that will help clear up some of the confusion around nutrition and health throughout pregnancy.

 

In this episode you'll learn: 

• About Sarah and her experience during her pregnancies
• About some health related changes you can make to prepare for pregnancy 
• That trying to conceive is very case-by case and looks different for everyone
• Data suggests that the Mediterranean diet is beneficial for the trying-to-conceive period (for both men and women)
• The importance of physical activity for pregnancy
• How working out can affect conception 
• That period tracking apps can be helpful, especially if you're trying to conceive 
• About some common misconceptions around exercising during pregnancy 
• Debunking the myth that pregnant women can't exercise if their heart rate goes above 140bpm
• About the new recommendation in regards to exercising during pregnancy (the "talk test") 
• That saunas and hot yoga are not recommended for pregnant women 
• The importance of core strength
• About some moves like side planks that can be done in moderation to strengthen the core
• That diastasis recti is common in the third trimester 
• That breathing through your diaphragm during pregnancy can have benefits 
• About Sarah's 2 "no-no's" when it comes to pregnant women exercising
• What the recovery recommendation is for postpartum exercise 
• About Sarah's first pregnancy experience compared to her third pregnancy 
• About the hormone Relaxin 
• That there are so many benefits to working out throughout pregnancy, even if you didn't work out before your pregnancy 
• When it comes to physical activity after delivery, listen to what your doctor says no matter what, because it depends on your specific delivery, circumstances, etc. 
• Why it's so important to ask your doctor very specific questions, especially after delivery 
• That Sarah recommends doing kegels as soon as possible after delivery, even if you've had a c-section 
• Why she recommends seeing a pelvic floor specialist if you can 
• Debunking the myth that exercise will affect breast feeding/milk production 
• About some different ways breastfeeding can affect mom's weight 
• Foods that are beneficial to eat during pregnancy (fatty fish, healthy whole grains, lots of fruits and vegetables, prenatal vitamin)
• Debunking some of the biggest nutrition myths about what you can't eat while pregnant
• About Emily Oster and her recommendations for nutrition throughout pregnancy 
• That it's not really necessary to avoid eating runny eggs due to salmonella risk 
• The importance of avoiding any high mercury fish (shark, tuna in limited amounts, tilefish) 
• That you can eat raw fish-- when you know how it's being handled/stored, and trust that it's safe 
• Debunking the myth that you can't have any caffeine at all when you're pregnant 
• Why it's important to be cautious of herbal teas during pregnancy 
• About the safety of deli meats
• Debunking the myth that you're "eating for two" 
• Healthier ways to support extra needed calories 
• Benefits of eating 6 small meals throughout the day 
• About the importance of setting boundaries for your body 

 

Connect with Sarah on Instagram 

Download the Juna Moms App on Apple and Android