Pregnancy, Intuitively:
Food, Hydration & Rhythm
What I ate, drank, and timed to feel good in my body
This is not medical advice. This is a lived record of what worked for me: what I leaned into, what I opted out of, and what quietly changed everything about how I felt in my body while growing a human.
FOOD: MY DAILY FOUNDATION
If I had to name one non-negotiable throughout pregnancy, it would be this:
a high-protein breakfast, every single day.
My mornings almost always included a balance of:
Eggs and sausage
Fruit high in vitamin C and/or potassium (sumo citrus, banana, kiwi)
Sourdough toast
Cottage cheese
Greens (usually arugula or microgreens with vinegar)
Nothing fancy. Just nutrient focused. Protein first thing stabilized my blood sugar, my energy, and honestly…my mood.
The “Silly Little Drink” we all desire
I tried to keep coffee in the first trimester. It didn’t last long. It became the only true food aversion I developed during pregnancy, and my body made that boundary very clear.
Whenever I bought a “silly little drink,” it was matcha. If I ever craved an iced latte, I never finished it - it made me feel physically insane.
That was not the case before pregnancy, but pregnancy has a way of turning your nervous system up to full volume.
Leading into the second to third trimester I fell in love with cacao again. I poured warm water over 1 TBSP of cacao powder and one scoop of Collagen Protein from NEEDED.
It’s become my favorite morning treat.
HYDRATION: THE PART WHERE PLAIN WATER DIDN’T FEEL LIKE ENOUGH
There’s a point in pregnancy where I felt perpetually parched, and no amount of water alone satisfies it. My water jug (32oz) was filled at least three times a day.
I initially went the natural route:
Lemon
Celtic salt
But the acidity from lemon gave me brutal acid reflux, so I had to pivot. I eventually gave in to electrolyte packets, and my favorite throughout pregnancy was Trace Minerals ZeroLyte (Salty Citrus, sugar-free).
I also loved coconut water - not only for hydration, but because it’s said to support future lactation (I’ll report back on that).
APPETITE BY TRIMESTER
In my first and second trimester, I was ravenous. I ate breakfast, lunch, and dinner without fail - all predominantly high protein, starches, vegetables, carbs, and fiber.
By the third trimester, my stomach was shoved into what felt like a tiny corner of my abdomen. Large meals became impossible. Even more than two meals a day felt like too much.
So instead of forcing volume, I increased protein and carbs to justify smaller meals and lower frequency - knowing how important nutrition still was for both me and baby.
Same goal. Different strategy.
One thing I believe made a major difference for me:
eating before I was hungry.
I didn’t throw up once during pregnancy (thank the heavens). That doesn’t mean I never felt nauseated - I did, especially if I mixed the wrong foods or my body didn’t like something - but I never experienced the relentless pregnancy nausea many women do.
I credit that largely to timing.
FOOD TIMING & NAUSEA PREVENTION
Dinner Cutoff Rule
From beginning to end, I tried to stop eating 2–3 hours before bed.
This helped tremendously with:
Heartburn
Reflux
Insomnia
General nighttime discomfort
If I ate too close to bedtime - even the smallest nibble…I paid the price.
SUPPLEMENTS
(KEPT SIMPLE)
Prenatal: non-negotiable
I chose: NEEDED
Do your own research based on
your nutrient needs!
Liver supplement:
Heart & Soil - American Liver
1st & 2nd trimester:
3 capsules3rd trimester: increased to 6 capsules
Magnesium (night):
MegaFood Magnesium
(300mg: glycinate, malate, citrate)
* Not all Magnesiums are made the same.
Do your own research!
NIGHT ROUTINE & SLEEP
Nighttime routines were crucial - not just for sleep, but for feeling like myself throughout pregnancy.
Every night, I had a hot tea before bed. That warmth signaled to my body (and my womb) that it was time to rest. My acupuncturist also advised avoiding cold beverages whenever possible, especially in the morning and at night ~ so warm teas became an easy ritual.
Magnesium carried me through pregnancy:
Muscle cramp relief (especially in the third trimester - WOW)
I also sprayed magnesium oil on my feet and calves before bed. It made a noticeable difference.
*P.S. remember this specific post is mostly about things I consumed/ingested! But the full nighttime routine for me included a few more impactful steps that I’ll share in a separate post!
