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In episode #195 Kyla explores what the science actually says about exercise in pregnancy, postpartum recovery, and how athlete-specific training changes during this life stage. Kyla is joined by Dr. Margie Davenport, a leading researcher in exercise and pregnancy, and professional off-road cyclist Sarah Sturm, who shares the lived experience of training while pregnant.

We discuss the biggest myths around pregnancy and exercise, what the research shows about resistance training, HIIT, fueling, hydration, heat, and what may be coming next in updated athlete guidance.

KEY TAKEAWAYS

  • Why pregnancy and postpartum women have historically been underrepresented in research, and how that has shaped outdated guidance
  • Sarah Sturm’s perspective as a pregnant professional athlete, including the pressure, judgment, and uncertainty that can come with competing while pregnant
  • Why miscarriage is commonly misunderstood, and why exercise itself is not shown to cause miscarriage
  • How resistance training, including lifting heavier loads, has been associated with fewer pregnancy complications in the available research
  • What current data suggests about HIIT and higher-intensity exercise during pregnancy
  • The broad benefits of physical activity in pregnancy, including reduced risk of gestational diabetes, preeclampsia, gestational hypertension, and depression
  • Postpartum benefits, including lower odds of postpartum depression, urinary incontinence, and type 2 diabetes
  • Fueling shifts during pregnancy, including increased needs for protein and iron, plus the reality of physiological anemia
  • Hydration and heat considerations, especially for athletes training in warm or humid conditions
  • The so-called pregnancy advantage and how some cardiovascular adaptations may persist postpartum
  • Why updated sport-specific guidance for athletes is on the way through the International Olympic Committee process

Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.

ABOUT DR. MARGIE DAVENPORT & SARAH STURM:

  • Dr. Margie Davenport is the Christenson Professor in Active Healthy Living within the Faculty of Kinesiology, Sport, and Recreation at the University of Alberta. She has published more than 200 manuscripts on exercise during preconception, pregnancy & postpartum, and has chaired numerous national and international guidelines on physical activity for perinatal women. Over the past decade, Dr. Davenport has partnered with global organizations including the WHO, IOC, FIFA, NWSL, and WTA to advance safe physical activity for pregnant and postpartum women worldwide. Her transformative research and advocacy continue to shape international standards for maternal health, sport, and exercise across preconception, pregnancy, and postpartum periods.
  • Sarah Sturm is a professional off-road cyclist, who lives in the  San Juan Mountains in Colorado. She grew up playing all sorts of sports, but didn't start riding until she moved to Durango, Colorado for college, where she joined the cycling team. Sarah turned pro in 2018, racing the international cyclocross circuit. In 2019, she won her first big gravel race, changing the trajectory of her whole career. She is one of the top American gravel cyclists with podium finishes in the worlds biggest gravel races and series. She is currently taking the season off for maternity leave but will be back racing the Life Time Grand Prix and a full calendar in 2027.

FOLLOW DR. DAVENPORT & SARAH STURM:

MENTIONED

TIMESTAMPS

00:00 - Introducing Dr. Margie Davenport and athlete Sarah Sturm
04:00 - Margie’s path from national team athlete to pregnancy researcher
05:56 - How women and pregnant athletes were excluded from research
07:19 - The history of exercise guidance in pregnancy
09:19 - Sarah on first-trimester fear, judgment, and being labeled AMA
11:10 - Miscarriage myths and what the data actually shows
14:29 - Why Margie studied heavy lifting in pregnancy
16:07 - Heavy lifting, reduced complications, and fetal monitoring studies
22:26 - What the HIIT pregnancy study found
24:27 - Major guideline findings for pregnancy and postpartum
26:47 - Why age and parity data are still limited
28:46 - The upcoming IOC guideline for athlete pregnancy participation
29:46 - Upper training limits and why 300 minutes per week may be too conservative
31:07 - Creatine, supplements, and why the evidence is still early
33:14 - What surprised Margie most in the research
35:08 - Contact sports after 12 weeks and actual risk levels
36:31 - Fueling changes during pregnancy
39:11 - Hydration targets and practical signs of dehydration
41:08 - Heat, core temperature, and why this remains a research gap
43:50 - Pregnancy cardiovascular changes and the postpartum advantage
45:23 - Identity shifts and how motherhood changes perspective
46:38 - Two truths and a lie reveal
47:03 - Margie’s circus performer story and synchronized swimming background
47:51 - What’s next in Margie’s research pipeline
48:22 - Where to follow Dr. Margie Davenport
49:35 - Sarah’s closing thoughts on why this information matters

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Podden och tillhörande omslagsbild på den här sidan tillhör Kyla Channell, MSc Nutrition & Human Performance. Innehållet i podden är skapat av Kyla Channell, MSc Nutrition & Human Performance och inte av, eller tillsammans med, Poddtoppen.