The Ultimate Human with Gary Brecka

Episode 208: Bryony Deery — How To Stay Healthy During Pregnancy: Diet, Training & Lifestyle Tips That Work!
Date: October 9, 2025
Host: Gary Brecka
Guest: Bryony Deery

Overview

This episode features Pilates expert and wellness advocate Bryony Deery, who opens up about her life-changing recovery from a traumatic car accident, her journey overcoming rheumatoid arthritis, and her experience navigating health, movement, and mindset during pregnancy. Bryony shares science-backed, practical advice for women on preparing for and thriving during pregnancy—including training, nutrition, and keeping a strong mind-body connection. The episode serves as an empowering, myth-busting resource for women interested in anti-aging, longevity, and unlocking their ultimate human potential before, during, and after pregnancy.

Key Discussion Points & Insights

Bryony’s Health Journey & Purpose (00:00–15:33)

• Car Accident & Introduction to Pilates

  • At 17, Bryony was in a serious car accident leading to severe pain, spinal and pelvic injuries, and emotional trauma.
  • Introduced to Pilates through a hospital physiotherapist:

    "He understood the power of the core...He said, you have back pain…You need to make sure you have the strongest powerhouse, which is your core." — Bryony (05:01)

  • Pilates was not fashionable at the time; she was often the youngest participant.
  • Gradually, Pilates led Bryony from dependency on painkillers to being pain-free.

• Rheumatoid Arthritis Diagnosis & Recurrence

  • After initial healing, inconsistent movement and high-intensity workouts caused new issues.
  • Developed classic rheumatoid arthritis symptoms:

    "I got to the point where I couldn't bend my fingers, I couldn't tie my hair up, I couldn't pull a light switch." — Bryony (11:59)

  • Initial treatments included steroids:

    "Initially they would be anti-inflammatory…But long term, they eat your joint like a termite." — Gary (14:05)

• Lifestyle, Mindset, & the Role of Stress

  • Bryony reflects on psychosomatic impacts: low confidence, disconnection, chronic fight-or-flight.
  • Noted high rates of autoimmune disease in women, often tied to caregiver stress and lack of self-care.
  • The value of self-advocacy and listening to the body:

    "At the end of the day, your body tells you, right?" — Bryony (20:31)

How Bryony Healed: Movement, Mindset, & Natural Interventions (15:33–22:47)

• Return to Classical Pilates

  • Reinstated regular Pilates as the foundation, also incorporated journaling and meditation.
  • Breathwork and movement crucial for regulation and reducing nervous system stress:

    "The results I've seen where people apply breath work to movement physically is insane. You will unlock a different side of your results if you connect your breath with your movement." — Bryony (29:19)

• Diet & Inflammation

  • Cut out dairy, became largely plant-based with some fish ("vegan-ish").
  • Emphasized whole-body alignment, natural stress management, and progressive hot/cold therapy (sauna and cold plunge).
  • Never resumed injections—remained symptom-free by sustaining these practices.

• Empowerment Through Consistent Movement

  • The importance of movement as medicine and the dangers of over-reliance on medications and immobilization:

    "Years ago, we discovered…the old adage used to be…immobilize it as long as you can…And then they started realizing that wasn't the right thing. Maybe early mobilization…is the right thing to do." — Gary (06:41)

Training and Nutrition During Pregnancy (22:47–39:14)

• Preparation: Train FOR Pregnancy, Not Just During

  • Advocates getting into optimal shape before conception:

    "You need to train for pregnancy...if you can get very, very strong before pregnancy, going into it strong, mentally, physically...you will also feel yourself for moments in the day just because you need that." — Bryony (24:08)

  • Regular movement, especially Pilates and strength training, helps manage pregnancy symptoms, supports easier birth and recovery.

• Movement Protocols by Trimester

  • First trimester: Exercise regimen can remain unchanged if already active.

    "For the first three months, you don't actually need to make any changes." — Bryony (26:03)

  • Second trimester onward: Modify especially for core work—avoid crunches but continue core training through breath and safe movement.
  • De-bunks myth: Training core during pregnancy is not just safe, but recommended (pending medical advice).

• Breathwork for Core Connection (Demonstration)

  • Describes how to use diaphragmatic breath to engage core safely, applicable in any setting.
  • Begins all classes with this breath, applies it to movement for injury prevention and optimal results.

• Accessible At-Home Pilates

  • No equipment required; consistency over intensity.

    "You really don’t need anything…you can start with 10 minutes. Build yourself up..." — Bryony (30:54)

  • Consistent practice (even for 10-15 minutes) creates lasting neurological and physiological benefits.
  • Four Pilates sessions plus two strength sessions per week; sustainability valued over intensity.

Diet, Supplementation, and Infant Nutrition (34:49–41:51)

• Bryony’s Nutritional Approach While Pregnant

  • Eats a varied, nutrient-dense diet: meats, fish, Greek yogurt, berries, greens, healthy fats, nuts, seeds.
  • "I eat a lot. You know, I really love food, and I think that's great." — Bryony (35:18)
  • Recently reintroduced eggs, inspired by Gary’s advocacy for them.

• Protein Supplementation

  • Supports using quality protein powders as needed to reach protein goals, especially given pregnancy demands and travel:

    "Very often, it's hard for women to hit their macros on protein...Protein powders can be amazing." — Gary (37:08)

• Methylated Vitamins & Folate

  • Switched to methylfolate supplements after hearing Gary discuss its importance; soon after, became pregnant.

    "You switched up your supplementation to methylfolate...And maybe it was coincidence, but you got pregnant very shortly thereafter." — Gary (23:17)

• Infant Formula: What to Watch For

  • Bryony is researching formulas and values non-judgmental information.
  • Gary recommends Germany and UK-based formulas that use whole milk solids, avoiding seed oils:

    "The UK and Germany have some of the cleanest formulas available...seed oils are pro-inflammatory for these little babies." — Gary (41:14)

  • Stresses that the method of processing plant oils matters; seeks out expeller-pressed, minimally processed options.

Notable Quotes & Memorable Moments

• “I healed my body through this method...you can change your life in the same way that I’ve changed my life.” — Bryony (05:58, 00:54)
• “When you have an autoimmune disease, it’s not a life sentence.” — Gary (22:46)
• “At the end of the day, your body tells you, right?” — Bryony (20:31)
• “Consistent movement in your daily life...is the most sustainable form of movement, so you technically don’t need a rest day.” — Bryony (33:48)
• “You need to train for pregnancy...That will carry you through more than you realize right now.” — Bryony (24:08)
• “Protein powders can be amazing...if you have a hard time hitting your macros with whole foods.” — Gary (38:12)
• “I just want to feel—and do feel—very calm inside. So for me, the calmness signals that [I’m an ultimate human].” — Bryony (43:45)

Timestamps for Important Segments

• Bryony’s Accident & Starting Pilates: 00:00–06:26
• Autoimmune Diagnosis & Healing Journey: 06:27–22:46
• Breathwork Demo & Pregnancy Training: 27:24–29:52
• At-Home Pilates for Pregnant Women: 30:54–32:23
• Diet & Eating During Pregnancy: 35:06–37:41
• Discussion on Infant Formula: 38:59–41:51
• Bryony's Ultimate Human Definition: 43:08–43:45

How To Connect with Bryony

• App: Pilates by Bryony (App Store, pilatesbybryony.com)
• Instagram: @bryonydeery
• Content: Classes, meditations, breathwork, prenatal/postnatal, recipes (seven-day free trial offered)

Tone of the Episode

Warm, conversational, empowering for women. Bryony’s testimony is genuine, full of both scientific insight and lived experience. Gary provides expert commentary linking individual experience to broader science, always with encouragement and humor.

For Listeners New to the Episode

This conversation is a goldmine for women on health transformation journeys—especially those preparing for or experiencing pregnancy, managing autoimmune challenges, or rethinking their diet and lifestyle for longevity. Bryony’s real-life results, together with Gary’s expertise, offer not only hope but concrete strategies for becoming the “ultimate human.”