1st Trimester

Don’t wait to eat. Seriously. The moment you feel even a whisper of hunger, it’s too late. Eat right away in the morning, protein is key. Keep snacks close. Think of it less like eating and more like… managing nausea with food. Grazing is your friend. Pretend you're a foraging woodland creature - always nibbling, never starving.

Stick with your usual (already solid) diet. You don't need to suddenly become a lentil-and-egg machine. Your baseline is already healthy - trust that. No need to shock your system trying to “optimize” every bite. Ease into any changes slowly and listen to what your body actually wants.

Book pregnancy naturopath early. Like, first-trimester early. A good naturopath is like a secret weapon..

Build up your immune system proactively. Especially if you're pregnant during sick seasons. Prioritize rest, hydration, and immunity-boosting foods before you get sick.

2nd Trimester

Fashion. First pregnancy didn't really show until week 18/19 and wore regular clothes up to that point. No need to rush into a whole new maternity wardrobe. Just buy a few things in bigger sizes (think mini capsule wardrobe) — they’ll grow with you and work post-baby too. Stick with your style; you’ll feel more like you. Could also do a monthly rental service. Breast feeding friendly options are key so you can wear once baby is born.

Exercise. Give yourself grace when it comes to working out - your energy and body are changing daily. You don’t need to stick to a rigid routine or push through exhaustion. Gentle movement is enough. Walks, stretching, and short videos can feel surprisingly good. The goal is to care for your body, not control it.

Meditation. Starting a meditation app in the second trimester is a great move. Even just 5–10 minutes a day can help you feel more grounded, calm, and connected. 

3rd Trimester

Labor/ Birth. Think of when you conquered something really hard. Release control of expectations,. Affirmation cards all around house (like my baby knows what to do). How are you praying for baby? What bad ass energy can you pull on? How can you lean on God? 

4th Trimester

Random. Have solid care team in place. food, in home visits, pediatrician visit in home. first weeks full body naked contact mom and baby. Baby jet lag (they are being patient with you after 9 months of having every need met, and now you figuring out what they need). You cannot spoil a baby. no schedule first ~4-6 months, but even then its very loose and more of a predictable rhythm. Spouse take care of you so you take care of baby. Do not need apps, lean into community resources, intuition will come with time. If its good enough for your second, its good enough for your first. Therapist focused in postpartum is key, but on your timing.

Breastfeeding. On demand, might develop into a loose rhythm but if your baby is hungry feed them. hand express start, taco nipple for most amount in mouth, baby latch (nipple to nose, uses their hands to orient/have them grab up, take a big sando bite, flanged lip), 8-10 sucks= mouthful of milk, click noise = swallow, day 1-4 (day #= number of wet diapers), you can't overfeed a baby. fuel tank display (fist=empty, open hand= full). 

once back to birthweight 3hr day/ 4 hr night (from 2/3) then move to demand no waking when comfy/ cleared (4-6 wks: night sleep window hrs = wk #). dream feed with bottle/ pump ounces based on age at same time. takes a few months for milk to regulate so don't want to go to long of stretches w/o feeding or pumping.

engorgement- lymph massage (ideal), pump to drain// mastitis- go to bed, rest, hydrate

nipple damage- use silverettes and load on the nipple creme. I wish I had read ahead of time how I could prepare the nipples.

A Moment About Supply. If you’re having supply issues or any challenges, work with a lactation consultant ASAP. Your diet/ hydration is mission critical for milk supply and baby’s well-being. See the list below, provided from our pediatrician, for support/ guide but it is not the end all be all.

Breastfeeding has a steep learning curve, but it is 10000% worth it. Anything that helps make it work is a powerful gift to baby. Of course, some things are out of your control, and many babies raised on formula are happy and healthy.

That said, remember: formula costs thousands. Breast milk is FREE. Be aware in hospital settings; nipple shields and other interventions are sometimes introduced quickly, and that can lead to formula use. Stay informed, ask questions, and advocate for feeding goals.