Sami Spalter Is Pregnant! Here’s Her Realistic First-Trimester Survival Guide, Now on ‘Transform’

If your first trimester feels less “green juice and hot girl walks” and more “butter noodles and naps,” you’re normal.

On Transform, host Sami Spalter—who just announced she’s expecting with her husband Andrew—keeps it real about early pregnancy: the hangry wake-ups, the 11 a.m. naps, the zero-guilt decision to skip workouts and protect your peace. This isn’t a how-to for becoming Superwoman—it’s a reminder that building a human is the main event. Through honest conversation about expectations versus reality, Spalter shows why listening to your body matters more than chasing any so-called “healthy pregnancy” playbook.

The reality no one warns you about

The first trimester runs from weeks one to 12, but the hardest symptoms usually hit around weeks six to 10. That’s when your body is building a placenta, doubling blood volume, and laying the foundation for an entire human—which explains why it can feel like you’ve been hit by a truck.

Spalter’s experience lines up with what research says about early pregnancy. “I have this perpetual state of nausea,” she admits. “It’s almost like I’m permanently car sick, and I realized that I just can’t have an empty stomach.” Despite years of intermittent fasting, she now wakes up “hangry” and often crashes by 11 a.m.

According to the American Pregnancy Association, up to 85 percent of women deal with nausea and vomiting. Fatigue is just as common thanks to spiking progesterone (a natural sedative) and the heart working around 40 percent harder to pump extra blood.

Food aversions are another hallmark. “I cannot even look at steak or chicken or fish…I genuinely cannot look at a rotisserie chicken…a vegetable is absolutely disgusting to me,” Spalter says. Research suggests those aversions may be protective, steering women away from risky foods during critical development.

The changes show up quickly too. “I feel like I’ve been showing since I was like eight weeks,” she adds. Bloating and uterine shifts often make first-time moms “show” earlier than they expect, long before the baby bump is obvious.

Why the ‘healthy pregnancy’ playbook is dead in 2025

The wellness industry has sold pregnant women a myth: maintain your workouts, eat perfectly macro-balanced meals, meditate daily, and still glow like it’s an IG reel. But early pregnancy often demands the exact opposite of that narrative.

“All of the discipline and all of the healthy things that I have learned throughout my wellness journey are gone. They are completely gone,” Spalter admits. As cofounder of a fitness company, she knows first-hand how hard it is to drop old expectations. “I never thought that would be me. I actually always had so much pride of like, I can’t wait to be pregnant and be that pregnant girly that’s working out.”

While you might feel frustrated that you can’t power through like before, your body in early pregnancy isn’t made for maximum output. Organs are forming, blood volume is surging, hormones are rerouting energy. Trying to maintain your pre-pregnancy hustle without adjusting is a setup for burnout, anxiety, or worse. At the end of the day, it’s not about being a “very disciplined human,” Spalter says. “Your body tells you what you need.” So listen to it. If your body says nap, nap. If it says carbs, eat carbs. If it says skip the workout and scroll TikTok in sweatpants—you’re still doing the work of growing a human.

How to actually survive your first trimester

For Spalter, the shift came when she stopped trying to keep up with the internet’s pregnancy timelines and started paying attention to her own signals. After months of obsessing over early tests, she realized the only cues that mattered were the ones her body gave her: hunger spikes, bone-deep fatigue, missed periods. Some research shows that constant early testing just fuels anxiety without changing outcomes. Sometimes the smartest thing you can do is close the apps, toss the strips, and let your body call the shots.

When it comes to food, think survival mode over superfoods. Spalter laughs about her diet of butter noodles, sourdough, and cookie-granola bowls. But experts agree—early pregnancy is the rare time where eating whatever you can stomach is a legit strategy. Your prenatal vitamins cover the basics, so don’t guilt-trip yourself if all you manage to get down are “girl dinners.” Keep bland snacks in your bag, eat every couple of hours even if you’re not hungry, and remember: Fuel is fuel.

Protecting your mental space is just as important. Spalter ditched a popular pregnancy book when she noticed it spiking her anxiety and replaced it with a simple mantra: “Worry is just a negative prayer.” Research backs her up. Women who cut down on conflicting advice report less stress and more confidence. Pick one or two trusted sources, mute the rest, and remind yourself you don’t need a library of opinions to know what feels right.

Finally, lean on rituals that remind you pregnancy is still life, not just a waiting room. For the Spalters, that looks like early bedtimes, pancake Saturdays, and pizza Sundays. Studies show couples who create small, positive routines feel more connected and better prepared for parenthood. Whether it’s a weekly check-in, a solo walk, or saying no to plans that drain you, protecting your joy matters just as much as protecting your energy.

For more insights, catch the full convo on Transform, streaming now.

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