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#42 Second Trimester Pregnancy: What to Expect & the Essential Brain-Building Nutrients No One Is Talking About (Pregnancy 101: A mini series)
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The Bean Talk - Episode 42: Second Trimester Pregnancy: What to Expect & the Essential Brain-Building Nutrients No One Is Talking About (Pregnancy 101: A mini series)
In Part 2 of our Pregnancy 101 mini series, Riannon and Jeremy break down what really happens during the second trimester of pregnancy and why this stage is about far more than simply “feeling better.”
They explore what to expect in the second trimester, including common symptoms, baby development, placenta function, and the physical and emotional shifts many women experience between weeks 13–27. This episode also takes a deeper look at second trimester nutrition and highlights a critical brain-building nutrient that plays a major role in baby’s development, yet remains widely overlooked in conventional pregnancy care.
This episode is for you if you want to understand what is happening in your body, how your baby is developing, and how to support both of you through the second trimester with clarity and confidence.
In this episode, we cover:
- What happens in pregnancy during the second trimester (weeks 13–27)
- Common second trimester pregnancy symptoms and body changes
- Second trimester baby development and when you feel baby kick
- Placenta function during pregnancy and why it matters for growth
- What to expect in the second trimester physically and emotionally
- Second trimester nutrition and how nutrient needs increase
- The overlooked role of brain-building nutrients in pregnancy
- Why conventional pregnancy care often misses key nutritional support
- How to support energy, movement, posture, and sleep in trimester two
- Preparing your body for the third trimester with nourishment and confidence
If you enjoyed this episode, you may also like:
- Episode 25: Say Goodbye to Iron Deficiency
- Episode 18: Baby Brain & Brain Fog: What’s Really Going On
Connect with us on Instagram & TikTok @mungbean_health
Visit mungbeanhealth.com for expert naturopathic support
The information shared in this episode is for educational purposes only and is not intended to replace medical advice. Always consult with a qualified healthcare practitioner before starting, changing, or stopping any supplements, medications, or health protocols to ensure they are appropriate for your individual needs.
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Transcript
Introduction to The Bean Talk and Hosts
00:00:00
Speaker
Welcome to The Bean Talk with me, Rhiannon, your fertility fairy godmother, joined by my trusted partner in life and in the mission of Mungbean Health, Jeremy. Here at Mungbean Health, we're on a mission to unlock the secrets of fertility and natural wellbeing one episode at a time.
Exciting 2026 Developments Teaser
00:00:19
Speaker
Hi guys, and welcome back to The Bean Talk with Rhiannon and Jeremy. ah great head back first recording of 2026 i'm pretty sure which is exciting but the time it already feels like we've been in 2026 for a while yeah for long time yeah it does which is crazy because it is almost the end of jan but i think we've just got so much exciting stuff happening this year which i cannot wait for us to be able to share with you we are probably about a month out from being able to share.
Personal and Professional Updates
00:00:47
Speaker
You'll get teasers before then, but make sure you're following our Instagram, mungbean underscore health to be the first to know essentially. But yeah, some really exciting things coming.
00:00:58
Speaker
And so that's probably, I guess we can tie that into our little bean, a big bean, because we have had so much going on both personally and professionally, which is super exciting. And then also growing a baby as well. So there's ah there's been a lot happening. What would you say your little bean is?
00:01:14
Speaker
I've just been chipping out the house. Yeah. Just keeping it tidy and clean and that's a job in itself. Seriously. really putting my painting skills back to its test and yeah, doing some painting around the house. It has been a lot. So it didn't really feel like that much of a break and we didn't really have the best weather no where we are, unfortunately. But yeah, Jeremy's been painting and put together a shed, which I think I'd mentioned before, but my God, if you ever need to get a shed, God, just don't. They're horrible to put together. But
Studio Setup and Pregnancy Nutrition
00:01:44
Speaker
anyway, it's done now. So we can worry about that never, hopefully again. But we've been setting out our beautiful studio as well, which is essentially my office. or our office and um yeah we've been making it look like really a really nice and comfortable space we'll be showing you that as well as time goes on yeah i guess that's the land big bean to be honest with you being definitely really good with my supplements i've been making sure i'm getting in protein yeah everything that i do jeremy pretty much does because i will hand him his supplements and and i pretty much i do most of the cooking i i organize the food and then you will often help cook yeah
00:02:21
Speaker
So whatever where I'm deciding to eat, we're pretty much both eating, that's whats which is good. because then
Rhiannon's Pregnancy Journey
00:02:27
Speaker
I'm like, okay, I know I need more protein now. It's always going to be good for Jeremy as well. yeah But yeah, welcome back. Like this let's talk about, obviously I'm going into, i'm in trimester, of just hit trimester three.
00:02:39
Speaker
but I've just essentially finished trimester two. So I thought it was a good time to chat a little bit more about it. And obviously we're up to this part in our pregnancy series as well. Crazy to think that we're going to have a baby in the next two months or so. Yes. Yes. Amazing and exciting and crazy. So obviously we're in this beautiful pregnancy series. We are breaking down the three trimesters and giving you the information you need to understand what's happening to your body, how you can support your health and how you can support your baby, which is obviously what Mung Bean is all about.
00:03:13
Speaker
In part one, if you haven't listened, make sure you go back and have a listen. I was in that one speaking about the first trimester. I don't think you made it into that one. would have been Yes, no, it was a busy time. I remember getting that one done. but we were talking about the beautiful first trimester and all the incredibly wonderful and impactful changes that are occurring in your body. So if
First Trimester Challenges and Remedies
00:03:34
Speaker
you're tuning in today and pregnant, you've likely made it through the early whirlwind of the first trimester, or maybe you're not there yet, but you could be in the first trimester, absolutely exhausted, feeling nauseous.
00:03:45
Speaker
And that strange in-between stage of pregnancy where you don't quite feel pregnant yet, but you also feel horrible usually because you're quite like often constipated, nauseous, exhausted. There are a couple of pregnancy unicorns out there that don't get any symptoms.
00:04:01
Speaker
And obviously we've got some amazing little magic peels up our sleeve and things we can do to make you feel better. Although I can't say that the symptoms won't come because you're literally growing life.
00:04:12
Speaker
So now we're here, up let's talk about the second trimester. I guess for myself as
Second Trimester Experiences and Changes
00:04:18
Speaker
well, being in the second trimester and obviously doing it so many times now, this being my fifth pregnancy, fifth baby, I definitely notice a nice shift in the second trimester. For me, it doesn't happen as soon as I hit the second trimester. So it doesn't happen after the 12 week mark. It usually happens more past year. And it's gotten longer each time the morning sickness for me, or just feeling a little bit flat. It's probably because chasing around other kids. I'm that little bit older, just all those things.
00:04:53
Speaker
So i definitely give myself grace in that. And usually it'll be closer to the 20 week mark, I feel. And then I'm starting to feel like getting my energy back. Not that I feel super deflated energy. It's more the nausea that affects me.
00:05:07
Speaker
Yeah. And still in the mornings now, like being 29 weeks, I have to eat something before I get up. Otherwise I will feel nauseous. And that's my job as partner to bring food in bed every morning. Jeremy is my own personal chef. which is amazing. So usually I'll be like, you just know now in the morning and I'll just let him know pretty much what I'm after. yeah And I've been doing, I did in the first part, it was more just like plain toast with like butter or I had a little bit of peanut butter, Vegemite, just depending on the day. I did a bit of a cheese moment there, yeah just something to get in. I was like, at least it's a little bit of extra protein.
00:05:45
Speaker
But now I've gone on to muesli, which is so much nicer. We're doing the egg on sourdough. Oh yeah, the egg on sourdough. I feel like usually I'll still have the something and then that'll, so this will just be like a pre-breakfast.
00:05:56
Speaker
And then we usually will have a real breakfast, which is usually like sourdough, avo, sometimes goat's cheese. And egg. And egg. Yeah. Yeah. Which is delicious. But yeah, the muesli, been loving the natural muesli with just some almond milk at the moment. That's good for me because that's quite easy.
00:06:11
Speaker
It's easy, especially if it is a bit earlier. So this stage of pregnancy can bring new energy for people. it can bring growing excitement while you're growing your beautiful baby and the first real moments of connection with your baby. but the importance of supporting your body does not slow down it's very important because bub is growing so much usually this is when you will start to feel them kick and move which is such a nice feeling i remember the first couple of times being like oh is that what that is or is it like flutters it feels like almost like air bubbles when you first feel it and then obviously as they grow bigger and they start kicking you in the bladder and stuff you definitely know that they're there what they're doing but yeah it is such a lovely feeling and if you've made it to the second trimester so special so let's talk a bit more about what's actually happening in the weeks of 13 to 27 because from 12 your first trimester when you hit 13 sorry yeah then you go into second trimester and then when you hit 28 you're in the third trimester So by this stage, during that time, your placenta is fully formed and doing an incredible job at filtering nutrients, oxygen, and also hormones to your baby.
00:07:22
Speaker
The placenta is so important. Your uterus expands rapidly at this stage. Your blood volume continues to increase and baby's organs are maturing very quickly. You may begin to feel those first little flutters of movement around that 18 to 20 week mark. Some women can feel it a little bit earlier. Some women can feel it a little bit later, depending where the placenta is sitting.
00:07:44
Speaker
Physically, many women will start to feel more comfortable. The nausea tends to ease around this time, the energy returns, and your mood may feel more stable. But there's also new adjustments like your growing belly, changes in posture, and shifting sleep patterns. Also, your hormone relaxin, which relaxes everything, starts to kick in. Well, it has kicked in prior to this, but it's even more, it's pumping even more because as you're getting bigger, you need everything to relax. So that also, yeah, starts with all the, and so much more stretching to happen as well. So let's talk about what's happening with your baby during this time. So week 13 to 16,
00:08:22
Speaker
The baby's organs, this is when things like their heart, their kidneys and their liver are all formed and starting to work efficiently. So crazy and so such a little stage. Their bones are hardening and their muscles develop as well.
00:08:36
Speaker
So cute. Week 17 to 20, you'll likely start to feel your baby move during this time. Their ears and hearing develops during this time as well. That's why they always say you should talk to your baby or sing to your baby. And they they definitely know mum and dad's and close people's voice by the time that they're born. Their little sex organs are now formed enough to tell if it's a boy or girl on an ultrasound.
00:08:59
Speaker
That's when they can do it. Obviously, we have different testing now where you can go and get them tested, like in your bloods, in your genetic testing or NIP test or whatever you want to call it. And they can obviously find out earlier. But yes, on ultrasound, it's usually not until, I think it's that 18, 20 week scan they'll allow it. Weeks 21 to 24, fat starts to build up under the skin, helping prepare them for life on the outside of the womb.
00:09:23
Speaker
They begin responding to sounds, loud noises might make them jump or startle them and their sleep cycles start. Yes, the baby now has naps and active times and they start to build up a little bit of a pattern. That's why if you've had a midwife before or an OB, b they will actually talk to you about like finding a pattern and what's their sort of pattern during this time. And then we've got weeks 25 to 27. So we've got the baby's brain that is growing super fast during
Nutrition and Supplements During Pregnancy
00:09:52
Speaker
this time. They're learning to control body temperature and breathing as well, breathing movements. And by the end of the second trimester, which is around that 27 weeks, the baby is around 35 38 centimeters and weighs about to grams, which is about the size of
00:10:11
Speaker
Very cute. I know they're growing rapidly. so let's talk a bit more about what symptoms you might feel or notice. Increased energy as hormone levels balance out, many women will feel brighter and stronger again.
00:10:24
Speaker
Use this time to nourish yourself, move your body and prepare for the months ahead. Yes, it's time to really just nourish yourself and really hone in on that energy. The growing belly as well. So your uterus as that expands above the pelvis and your bump becomes much more visible during this time.
00:10:42
Speaker
Appetite changes. As nausea fades, your appetite might return in full force. This is your body's signal that nutrient demands are increasing. Absolutely. So it's time to really listen to your body and think about, okay, I'm really going to intuitively eat, make sure I'm getting in enough nutrients and carbs and protein and fats. and really just leaning in i'm not talking about oh i want to have a blogger chocolate today try not to listen so much to those those intuitive eating more okay i'm feeling like i need to eat bit more red meat or steak or something like that round ligament pain oh yes this one's not fun the round ligament pain mild aches or pulling sensations in the lower belly are common as ligament stretch We do have some amazing nutrients that can support this and there's different exercises and things you can do. But yeah, it can be quite uncomfortable. And like your belly grows so much that it's obvious that there's going to be some feelings there. For sure.
00:11:38
Speaker
Nasal congestion or mild swelling. Both are normal effects of increased blood volume and fluid retention. Yeah, it's a weird one. Not everyone gets it. I don't really experience this unless I've obviously gotten sick in pregnancy, but the nasal congestion and the mild swelling can definitely happen and is quite common. Emotional balance.
00:11:58
Speaker
Many women feel calmer and more connected during this trimester, but you might still have moments of worry or mood shifts. Hormones are powerful messages that remind you to slow down and tune in. Absolutely. And as a husband, this is your time to really shine and be supportive of your wife or partner. Yes. And like some women will find that they are so up and down where they might feel really emotional and cry essentially like a stupid little ad on the TV or something like that. And it's just, it is definitely time for yeah the hormones and time for your partner to really just be there for you and let you know that it's all going to be okay as well. I guess another point in there is that Birth will be on your mind and if you have had a previous baby and it didn't go to plan or you didn't quite experience it the way you wanted it to or whatever that looks like or mum's post-loss, there's so many different avenues of like, okay, how's this next time going to go? And all those feelings are valid and normal but it's really important to like bring yourself back down, do some meditations, whatever you need to do. There's a lot of support out there too. I mean, with one by having Evie,
00:13:03
Speaker
a first baby we went and did a master class yeah we did a calm birth class which i definitely recommend i still recommend it to my clients there's also hypno birth out there but you learn a lot and i've used those same techniques from first baby all the way down to fist baby and i'm really going to make sure that from probably here on out or over the 30 weeks that I will listen to more of the recordings and just prepare myself mentally even more because you just have to remind yourself like every contraction brings you closer to your baby and pain is temporary.
00:13:34
Speaker
It's so worth that what you get at the end and just, yeah, going with the flow really. Yeah. Yeah. Exciting times. How to support yourself
Maintaining Health During Pregnancy
00:13:42
Speaker
naturally. So this trimester is all about building strength and nourishment both for you and your baby.
00:13:48
Speaker
Deep nourishment. Your baby is growing rapidly and your nutrient needs to rise. Focus on protein. You want to make sure that you're eating enough protein, as I just mentioned. So this is crucial for tissue and muscle growth. Aim for a source at every single meal. This is good for most women in general, to be honest with you and guys, but definitely women because we don't eat enough. Eggs, chicken, fish, tofu, tempeh, or even grass-fed meat. Iron.
00:14:14
Speaker
If you listened to our first episode, you would have heard we spoke about iron early on to set you up for a better second and third trimester. Blood volume increased up to 50%. So iron-rich foods like red meat, spinach, pumpkin seeds, or cooked greens are essential.
00:14:30
Speaker
Pair with vitamin C for better absorption. Absolutely. And also talking to your naturopath or practitioner, it is also really important to stay. Like for us, for our clients, we always check in with our client's iron levels to make sure you're staying on top of them and we do supplement naturally if needed.
00:14:47
Speaker
Calcium and magnesium for bone formation and relaxation. Think leafy green, sesame seeds, tahini, almonds and full fat dairy if tolerated. And then we've got our DHA and choline. So this actually supports brain and eye development and is so important. I would say this is one of the most essential nutrients throughout preconception, pregnancy and postpartum. And it's not mentioned enough or at all in conventional medicine, to be honest with you. they're never going to talk about it unless they're an integrative GP. Unfortunately, and it is so important for that little bub's brain, it's also going to support the maternal brain, so mum's brain, and so much more. There's actually a systematic review that notes that high maternal choline levels was likely to be associated with a lower risk of adverse pregnancy outcomes. However, 88.76% of pregnant women do not achieve the optimum choline intake.
00:15:48
Speaker
why One good source is eggs, but also you want to be having like good quality eggs and you need to be having multiple a day. So supplement again, is pretty key yeah we go through a lot of... Getting high quality and getting the right dosage. Not all supplements are made the same. So making sure that your naturopath has recommended this, but our DHA and choline flies off the shelf. Yeah.
00:16:07
Speaker
Stay hydrated. Increased blood volume means increased fluid needs. Add electrolytes or squeeze of lemon into your water if you're finding plain water hard to drink. Absolutely. Make sure you are getting in enough. We suggest that you are always going to be looking at practitioner grade supplements for natal support for anything really, but definitely for our DHA and choline, the calcium, magnesium, prenatal probiotics, and honestly, any other essential needed supplement do not self-protect iron. Vitamin D, God, we could go on forever, but do not self-prescribe.
00:16:44
Speaker
especially in pregnancy. And also, yes, please keep taking your prenatal after the first trimester. Nothing irks me more than when someone is told by their midwife or OB b that they should stop taking their prenatal because after 12 weeks, it doesn't matter.
00:17:01
Speaker
Some extra support and reminders. So definitely moving your body gently. Exercise improves circulation, posture and sleep. Try walking, swimming, Pilates or prenatal yoga.
00:17:13
Speaker
Avoid laying flat on your back for long periods after 20 weeks as this reduces blood flow. Yes, very important. Yeah, you want to lay on either side really. I think left side's best, but either side is better than the back. yeah Support your nervous system.
00:17:27
Speaker
Pregnancy can stir up new emotions, deep breathing, journaling, affirmations, or connecting with other women can help you stay centred. Absolutely. And mind your posture and your body mechanics. So as that belly grows, your center of gravity shifts. This is why a lot of pregnant women just fall over like turtles and hurt themselves. A physio or Pilates instructor that's trained in pregnancy can support and help protect your back and pelvic floor.
00:17:55
Speaker
Women's Health Physio cannot recommend enough. Gentle reminders. You do not need to do everything perfectly. Just try your best. Just do your best. That's all you can do. And you can rest and still be productive. You can rest and you can still be productive. For all the mums out there, I'm going to say it one more time. You can rest and you can still be productive.
00:18:16
Speaker
Okay? You can love your changing body even if it feels unfamiliar. and you can prepare without fear. Your body already knows the way. It's so true. Your body knows what to do. We just get so out of touch with our body and we just have to remind ourselves that we were designed to do this and our body can do it and knows what to do. And there's obviously some beautiful ways that we can support ourselves as well. So this trimester is a time to fill up your own cup, nourish your body, move and connect.
00:18:43
Speaker
The strength and energy you build now will carry you beautifully into the later months of that third trimester. You can also tune in for our third and final episode of the pregnancy series, but don't worry, there'll be plenty more to come of our other podcasts. But wherere we're all going to cover that final trimester of pregnancy. And if you really did like this episode, you could check out episode number 25, which is Say Goodbye to Iron Deficiency, and then also number 18, which is Baby Brain and Brain Fog, What's Really Going On There.
00:19:16
Speaker
Yeah, they're both good episodes. I know. So please follow along and um you can check us out on Instagram. As I said, we share heaps of content on there. Or www.mungbeanhealth.com. Yep. Our website.
Closing and Staying Connected
00:19:30
Speaker
You can find us on TikTok as well, which is the same mungbean underscore health. That's it. And that is the same as our Instagram.
00:19:39
Speaker
Yes. so remember to be kind to yourself and gentle to yourself. If this is your first, third, fifth, sixth, seventh, eighth, Pregnancy, make sure that you are really tuning into your body, okay?
00:19:51
Speaker
Thank you. Bye, guys. Bye. And that's a wrap on today's Dose of Wellness. I'm Rhiannon, your fertility fairy godmother. Thank you for joining us. Stay connected with us on Instagram at mungbin underscore health.