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Pregnancy, Birth and Recovery: Kath Baquie from FitNest MamaAuthor: Kath Baquie
The Pregnancy, Birth & Recovery Podcast helps you enjoy a healthy pregnancy, feel confident for childbirth, and recover well after birth. Hosted by physiotherapist Kath Baquie from FitNest Mama, youll hear practical tips, expert interviews, and real-life birth stories designed to support and inspire you.We cover everything from staying active during pregnancy, to caring for your pelvic floor and core, to rebuilding strength after birthso you can get back to doing what you love, with your little one by your side.FitNest Mama also offers online workouts and resources to guide you through pregnancy and postnatal recovery.Disclaimer: This podcast provides general information only and does not replace individual medical advice. For resources and freebies visit fitnestmama.com or find Kath on Instagram @kathbaquie.physio Language: en-au Genres: Health & Fitness, Kids & Family, Parenting Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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What to Eat after Delivery to Support a Strong Recovery, with Dietitian Lana Hirth
Episode 280
Sunday, 1 March, 2026
Send a textFeeling exhausted after birth and wondering what you should actually be eating? In this episode, I sit down with dietitian Lana Hirth to unpack exactly how new mums can nourish their bodies for recovery, energy, and breastfeeding support.We cut through the noise and focus on simple, practical strategies that truly make a difference in the early postpartum weeks.In this episode, we discuss:What to eat after delivery for fast recoveryWhy carbohydrates are essential for postpartum energyThe importance of protein for tissue repair and healingFibre intake and preventing postpartum constipationHydration needs while breastfeedingKey nutrients during breastfeeding including choline, iodine and omega-3Practical snack ideas for busy, sleep-deprived mumsContinuing prenatal or postnatal supplements in early postpartumHow to fuel exercise safely while breastfeedingPostpartum hair loss and the role of nutritionSupporting safe, sustainable weight loss postpartumWhy the first 12 weeks postpartum should prioritise nourishment over restrictionHow to model a healthy relationship with food for your childrenThis episode is full of realistic, evidence-based advice to help you feel stronger, more energised, and supported during the fourth trimester.Connect with LanaYou can connect with Lana on Instagram at @lanahirthdietitian or visit her website at Hello Nutrition.Previous Episodes with LanaIf you enjoyed this episode, you may also love:Foods to Avoid When PregnantConstipation during Pregnancy & Postpartum with Dietitian Lana Hirthhttps://www.fitnestmama.comLINKS: Preparing for birth Pelvic health checklist Free 7 Day Trial Pregnancy Workouts Free 7 Day Trial Postnatal Workouts FitNest Mama Website Instagram @kathbaquie.physio 1:1 Consultation with Physio Kath at Hatched House ** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
