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. 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.

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 ~6 weeks.

Breastfeeding. On demand until ~12wks, .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. 

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