#281 Restoring Strength and Self: Expert Pregnancy and Postpartum Insights with Colby King

Welcome to another exciting episode of the Nutrition and Life podcast! Today, Lisa Franz sits down with the dynamic Colby King, registered dietitian, strength coach, and the powerhouse behind the “Build to Thrive” method for moms. This episode is packed with wisdom, practical tips, and heartfelt stories on everything pregnancy and postpartum, from nutrition myths to pelvic floor health and the ever-evolving journey of motherhood.

Whether you’re pregnant, postpartum, or navigating life changes as a woman, you’ll find evidence-based advice, empowering discussion, and actionable strategies for thriving at every phase. Get ready for candid conversation, real talk about body image, fitness, and nutrition, and reminders that you’re never alone on your journey.

So, get comfortable, grab a notebook, and let’s dive in!

Timestamp Overview

• [00:00] – Introduction and WelcomingColby King
• [00:51] – Why Open Conversation About Women’s Health Matters
• [01:26] –Colby King’s Athletic Background & Career Shift
• [04:47] – The Leap from Clinical Work to Private Practice
• [05:25] – Pregnancy Fitness: Training & Nutrition Basics
• [05:59] – The Reality (and Myths) of Pelvic Floor Health
• [08:01] – Practical Breathing & Recovery Tips for Pregnancy
• [09:10] – Over-Activation vs. Weakness: Understanding Leakage
• [10:44] – Safe vs. Risky Movements During Pregnancy
• [12:07] – Core Training vs. Aesthetic Abs (and What Really Matters)
• [13:38] – Nutrition Priorities for Pregnancy: Variety, Protein, Fats, Carbs
• [17:01] – Lifestyle Factors: Managing Energy and Stress
• [17:23] – Postpartum Training: Adapting for C-Section/Vaginal Births
• [20:24] – Why the 6-Week Return-to-Exercise Rule Doesn’t Work
• [21:13] – Posterior Chain Training (What It Is and Why You Need It)
• [22:02] – Nutrition for Postpartum Recovery & Breastfeeding
• [24:45] – Honoring Hunger Cues (and Rejecting Diet Culture)
• [25:21] – The ‘Build to Thrive’ Method Explained
• [28:46] – Postpartum Identity, Grief & Transformation
• [33:57] – Surrender, Habits & the Balance of Control
• [35:48] – Embracing Change, Mixed Identities & Moving Forward
• [40:44] – The Trap of Comparison—and How to Stay Real
• [42:04] – Where to Find Colby King and Learn More

Follow Colby King:

• Instagram: @colbyking_rd
• Learn more about “Build to Thrive”: ColbyKingCoaching.com
• Facebook: Colby King Coaching

Listen & Subscribe: Stream this episode—plus all future ones—on Apple Podcasts, Spotify, Google Podcasts, or your favorite podcast app. Don’t forget to subscribe, rate, and leave a review to help us continue delivering the content you love.