Bryony Deery: On Diet, Training and Lifestyle Hacks For A Healthy Pregnancy | TUH #208

Bryony's personal journey from debilitating pain to full recovery through Pilates is the foundation. She explains that classical Pilates is not the trendy studio version but the original method created by Joseph Pilates during WWI. He observed that patients who moved with spring resistance healed faster. The method prioritizes breath, concentration, centering, control, precision, and flow. Bryony teaches mat Pilates, which requires no equipment, making it accessible. She notes that even 10 minutes daily can have a cumulative effect. She herself does four Pilates classes a week, plus strength training and walking. She emphasizes that Pilates is so sustainable that you don't need rest days. The mind-body connection helps calm the nervous system, which she believes was key to reversing her autoimmune condition.

Bryony demonstrates the technique on the podcast, guiding Gary through three breaths. She explains that she starts every class with this breath work to prepare the body. She then applies it to movement: for example, in a crunch, inhale as you reach back, exhale as you curl forward, pulling the rib cage in. She claims that connecting breath to movement unlocks a different level of physical results. This technique is especially valuable during pregnancy when traditional core exercises are limited. She emphasizes that you can train your core using breath alone, debunking the myth that pregnant women must avoid all core work.

Bryony shares her dietary evolution: from vegan-ish during her autoimmune flare to now including animal products. She emphasizes eating a lot to fuel her active lifestyle and pregnancy. She uses protein powder for convenience, especially when traveling. Gary endorses protein powder as a tool to hit protein macros, noting that women often struggle to consume enough protein through whole foods. He advises choosing high-quality whey (grass-fed, hydrolyzed) or plant-based proteins.

Bryony switched to methylated folate after hearing Gary discuss it on another podcast. She became pregnant soon after. While acknowledging it could be coincidence, Gary suggests that optimizing methylation can have profound effects on fertility. This aligns with his broader advocacy for personalized supplementation based on genetic testing.

Bryony's story illustrates a pattern: initial injury led to sedentary recovery and painkillers, which she believes worsened her condition. The physio's focus on core strength and movement was counter to the standard advice of immobilization. After healing, she fell into extreme workouts that broke down her body, triggering an autoimmune flare. Her return to Pilates, combined with meditation, journaling, and dietary changes (cutting dairy, going mostly plant-based with some fish), calmed her nervous system and reduced inflammation. She later added sauna and cold plunge for detoxification. Gary Brecka contextualizes this by explaining that autoimmune diseases often stem from accumulated stress, toxins, and a sedentary lifestyle, and that movement, sweating, and stress reduction can reverse them. He notes that 82% of autoimmune cases are in women, possibly due to caregiver syndrome and rumination. Bryony's experience demonstrates that the body can heal if given the right inputs, and she now has no symptoms without medication.

Bryony explains that during her own pregnancy, she maintained a rigorous exercise routine, including 45-minute live Pilates classes even during the first trimester when she had nausea. She believes that the strength and mental fortitude built beforehand carried her through. She advises that in the first trimester, no changes are needed if you were already active; in the second trimester, modifications like avoiding traditional crunches but still training the core with breath are possible. She debunks the myth that you can't train your core during pregnancy, showing how breath work can engage the transverse abdominis safely. Gary supports this, noting the lack of information on nutrition and exercise during pregnancy. Bryony's message is that movement is something you can control amidst the uncontrollable changes of pregnancy.

Gary Brecka has long advocated for methylated vitamins due to MTHFR gene mutations that impair folic acid conversion. He suggests that proper methylation supports hormonal balance and fertility. Bryony's experience, while not scientific, adds a compelling anecdote. She says she'll take 15% credit for the pregnancy. This segment underscores the broader theme of personalized nutrition and supplementation for preconception health.