As Dr. Abdelhak’s NatureBack Method for Birth points out, we live in a world of miraculous conveniences: climate-controlled homes, ergonomic office chairs, cars that whisk us from point A to point B, and modern conveniences such as indoor plumbing and electricity. And perhaps has set up unrealistic expectations about ‘natural’ labor and childbirth. We have moved so far away from a ‘natural’ world that it’s no wonder childbirth has, too. These innovations have made life dramatically easier from 100 years ago, but they’ve also disconnected us from the physical rhythms that shaped human evolution. Our ancestors didn’t schedule workouts or meal plans—movement and sustenance were integrated into daily survival. 

It’s a far cry from the more physically demanding lives our ancestors lived, and yet we wonder why a truly “natural” labor seems less and less common these days, with cesarean births on the rise.  While there are many factors that contribute to the rise in cesarean births, one of the hard truths is that our modern comforts—while amazing—have reshaped how we move, eat, and live. Instead of walking miles every day or working with our bodies, most of us work at desks, moving our fingers and working out our minds more than our entire bodies. Add to that the changes in diet, stress, and lifestyle, and it’s no surprise that we sometimes need to reconnect with nature to prepare for something as inherently primal as childbirth.  We consume 20 times more sugar than we did 100 years ago.

This doesn’t mean we should romanticize the past or abandon modern medicine. Instead, for birth, it’s about finding a thoughtful balance. For many women, especially those with demanding careers, completely adopting a pre-industrial lifestyle is unrealistic. Modern medical interventions can be lifesaving and sometimes necessary for a safe delivery.

The core insight is simple: our bodies are designed for movement, varied physical stress, and natural nutrition. When we drift too far from those fundamental patterns, we create health challenges that didn’t exist for previous generations. Childbirth is just one arena where this disconnect becomes apparent.

Embracing a more natural approach doesn’t require an all-or-nothing commitment. It’s about incremental changes—incorporating more whole foods, finding ways to move more naturally, and understanding our bodies’ inherent capabilities. Modern medicine isn’t the enemy; it’s a powerful tool to be used judiciously, not as a default setting.

For those who can’t completely transform their lifestyle, even small adjustments can make a meaningful difference. A walking meeting here, a home-cooked meal there, understanding the rhythms of your body—these are the bridges between modern convenience and natural well-being.

The following recommendations started out as a diet plan for women planning for VBACs (vaginal birth after cesarean), but they can be adapted for any woman looking to have a more healthy pregnancy and birth experience. 

 

Here are our recommendations when it comes to planning for a VBAC or baby of a healthy weight. 

 

1. Eliminate all drinks and condiments with refined or liquid sugars, such as soda and fruit juice.

 

Added sugars may include the following names: cane sugar, evaporated cane juice, raw sugar, turbinado sugar, coconut sugar, maple syrup, honey, molasses, agave nectar, corn syrup, high-fructose corn syrup, glucose, dextrose, fructose, maltose, sucrose, galactose, maltodextrin, lactose, caramel, barley malt, rice syrup, date sugar, beet sugar, and syrup.

 
2. Minimize foods with ultra-processed refined flour or grain.

 

These include all standard white breads, pasta, bagels, tortillas, crackers, cereals, pretzels, doughnuts, cookies, cakes, pastries, and pizza waffles. Choose instead carbohydrates from whole-food sources such as fruits, vegetables, potatoes, sweet potatoes, beans, legumes and wild rice. 

3. Track fiber intake daily and aim to get 30 grams per day or more. 
 

Great sources to maximize fiber include beans, legumes, nuts and seeds, and certain fruits.

1. Navy beans (10g per 1⁄2 cup)

2. Black beans (7.5g per 1⁄2 cup)

3. Seeds like Chia, Basil, Flax seeds (8-15g per 2 tablespoons)

4. Lentils (15g per 1 cooked cup)

5. Brussels sprouts (6g per 1 cooked cup)

6. Broccoli (5g per 1 cooked cup)

7. Avocados (13g per avocado)

Apps that can make this helpful are MacroFactor or MyFitnessPal which can use a barcode scanner to let you know the nutrition content in certain foods. 

4. Consumer 50g of Protein per day

Protein is an essential macronutrient crucial for muscle repair, hormone production, and overall health. Diverse protein sources can be found across animal and plant-based foods, including meats like beef, chicken, turkey, pork, and game meats; fish and seafood; dairy products such as milk, cheese, and Greek yogurt; eggs; legumes like beans, lentils, and peas; soy products including edamame, tofu, and tempeh; and nuts and seeds such as hemp, chia, pumpkin, almonds, sunflower, flax, cashews, and pistachios.

5. Stay Hydrated – Drink 8-10 Glasses of Water a Day

 

 

 

Water is essential for all functions of a healthy life. The body can often misinterpret thirst as hunger, so staying properlyhydrated can prevent unnecessary snacking and reduce total caloric intake. Water also supports metabolic functions, helps flush toxins, and can temporarily boost metabolism, with research indicating that drinking cold water may slightly increase calorie burn as the body expends energy, warming the liquid to body temperature. By replacing high-calorie beverages with water and maintaining consistent hydration, individuals can more effectively manage health during pregnancy. 

6. Exercise 5 days a week minimum

Moving the body in alignment with natural rhythms represents a profound return to our evolutionary roots, with zone 2 aerobic exercise emerging as a particularly beneficial approach. Zone 2 training occurs at a moderate intensity where an individual can maintain a conversation but feels mild cardiovascular exertion, typically around 60-70% of maximum heart rate. This metabolic zone primarily burns fat as fuel, supporting efficient weight management and metabolic health during pregnancy. For expectant mothers, zone 2 exercise—like brisk walking, swimming, or cycling at a comfortable pace—helps maintain healthy weight gain, supports cardiovascular fitness, reduces pregnancy-related complications, and prepares the body for the physical demands of childbirth. By engaging in consistent, moderate-intensity movement that mimics our ancestors’ natural daily activity levels, pregnant individuals can optimize their physiological adaptation, improve insulin sensitivity, and support both maternal and fetal health through a fundamentally natural form of exercise.

7. Walking After Meals – Especially Dinner

Walking after meals is a powerful way to influence how your body processes glucose. With every step, your muscles draw glucose from the bloodstream, reducing the post-meal spikes that can come with higher glucose and insulin levels and things like gestational diabetes. Beyond stabilizing blood sugar, this simple act has ripple effects—boosting energy, improving circulation, and fostering a sense of calm during the emotionally charged time of pregnancy. It can be so impactful, and it’s simple and accessible -no fancy equipment, gym memberships, or hours of effort are required—just a 10-minute stroll after eating can make a meaningful difference. 

In an era of unprecedented modern conveniences, the VBAC diet offers a holistic approach to pregnancy and childbirth that reconnects women with their body’s natural rhythms. By emphasizing whole foods, eliminating refined sugars, maintaining optimal nutrition through protein and fiber intake, staying hydrated, and engaging in regular moderate exercise, this approach bridges the gap between contemporary lifestyles and our evolutionary heritage. The core philosophy is not to reject medical advances but to thoughtfully integrate natural practices that support healthy, empowered birthing experiences.

Key Take Aways

• • Eliminate all drinks and condiments with refined or liquid sugars, such as soda and fruit juice.

  • Shoot for a minimum of 50 g of protein a day (60-75g is ideal)

  • Shoot for a minimum of 20 g of fiber a day (30 is ideal)

  • Aim for 30 minutes of Aerobic Exercise (moderate) a day or 200 min a week.

  • Minimize carbohydrate intake to a max of 100g of carbs daily. Preferably whole grain

  • Avoid highly processed foods and foods with excessive preservatives. 

  • Timing of carbohydrates can be important – it is best to front-load meals with fats and protein and to avoid consuming carbohydrates alone (i.e., without a fat or a protein)

  • Drink 8-10 Glasses of Water a Day\

  • A 10-minute brisk walk after dinner has been shown to improve glycemic control and lower insulin and glucose levels.

  • The most important time in pregnancy to be mindful of these recommendations is from week 20 and on. 

For more information about this, please see Dr. Abdelhak’s Book – The NatureBack Method for Birth.