Pregnancy comes with a lot of rules, warnings, and fear based posts online. But how much of that advice is actually rooted in science, and how much is leftover noise that keeps parents stressed for no reason?

In today’s episode, I sit down with Dr. Jessica Knurick, a nutrition researcher and registered dietitian who has spent years breaking down food myths in the pregnancy and postpartum space. Together we walk through the biggest areas of confusion, why so much misinformation spreads so fast, and how to make calmer, more confident choices during pregnancy.

We talk about:

The most common food rules that get blown out of proportion
Why certain foods get labeled as “dangerous” without context
What the real risk of listeria looks like, and how to lower it
Sushi, soft cheese, runny eggs, deli meat, and why the blanket rules don’t tell the full story
How to think about risk in pregnancy without spiraling
The truth about the glucose test and why the alternatives online fall short
What high mercury fish means and why fish is still an important part of pregnancy nutrition
Where fear based content online pulls parents in and how to protect your headspace

To connect with Dr. Jessica Knurick follow her on Instagram @drjessicaknurick and check out all her resources at https://www.jessicaknurick.com/

My Experience with Gestational Diabetes: https://youtu.be/QCtGft6p7c0

00:00 Why fear around food and the glucose test is rising 01:25 Why Dr. Jessica Knurick’s work matters in pregnancy nutrition 03:44 How misinformation spreads during pregnancy 06:13 The gray area behind food rules and risk 08:36 Soft cheese, deli meat, and runny eggs: what’s actually risky 11:06 The truth about listeria and real foodborne illness risks 14:12 Sushi, fish, mercury, and what research actually shows 17:04 How to approach food safety without spiraling 20:29 Real life examples of weighing pros and cons in pregnancy 23:34 What the glucose test really measures 25:53 Why screening happens at 24–28 weeks 27:52 Common myths about the glucose drink 30:30 Alternatives like jelly beans, pancakes, and OJ: why they don’t work 33:54 When at home monitoring is appropriate 42:17 A helpful tip for managing symptoms after the test 43:24 Final message on protecting your mental space in pregnancy

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