A New Mom’s Guide to Pre- and Postpartum Prep

Bringing a new baby into the world is equal parts joy and adjustment. Whether you’re expecting your first or adding another little one to your family, pregnancy and the postpartum period place unique demands on your body and your overall wellness. Many women navigating these transitions often say: “I wish someone had told me what to expect — and how to take care of myself better.” 

This list is practical, medically grounded, and focused on how to support your body, your hormones, and your mental health before and after delivery. 

Your Pre-Baby Wellness Checklist 

✔️ Get Baseline Bloodwork 
Before baby arrives, it’s smart to know where your body stands. A full panel should include: 

• Iron, B12, folate 

• Thyroid function (TSH, free T4, T3) 

• Vitamin D 

• Inflammatory markers and blood sugar 

✔️ Nutritional Strategy for Pregnancy 
An anti-inflammatory, nutrient-dense diet with leafy greens, legumes, lean protein, omega-3s, and whole grains supports fetal development and stable energy. Limit added sugars and processed foods to minimize insulin spikes and fatigue. 

✔️ Prenatal Supplements That Actually Matter 
Choose a methylated folate prenatal (especially if you have MTHFR gene variations), plus iron, DHA, magnesium, and choline. These support fetal brain development and reduce the risk of maternal nutrient depletion. 

✔️ Move with Purpose 
Stay active with low-impact strength training, yoga, or walking — all of which support circulation, reduce swelling, and help prepare for labor. 

✔️ Prep Your Hormonal Foundation 
Pregnancy is a time of major hormonal shifts. You can support balance by: 

• Managing stress (to keep cortisol and insulin in check) 

• Supporting gut health (key for estrogen metabolism) 

• Prioritizing restorative sleep 

Post-Baby: The Real Recovery Plan 

The “bounce back” culture doesn’t reflect real healing. Postpartum is a hormonal, nutritional, and emotional recovery period — and it extends well beyond six weeks. 

1. Postpartum Bloodwork (6–12 weeks (about 3 months) after delivery) 

This is the time to re-check thyroid, iron, vitamin D, and hormone levels. Many women experience postpartum hypothyroidism or hormonal imbalances, which can present as fatigue, mood swings, or hair loss. 

2. Nutritional Repletion 

Breastfeeding requires an additional 500–700 calories/day. Rebuild with: 

• Bone broth, salmon, dark greens, and eggs 

• Collagen and protein-rich smoothies 

• Magnesium, zinc, and B-complex vitamins 

IV therapy can help restore depleted nutrients, especially for those with anemia or exhaustion. 

3. Pelvic Floor & Core Rehab 

Diastasis recti and pelvic floor issues are common postpartum. A pelvic floor physical therapist can help address pain, leakage, and core instability. 

4. Mental Health is Physical Health 

1 in 7 moms experience postpartum anxiety or depression. If you’re struggling emotionally or mentally, you’re not alone — and help is available. 

5. Hormone Rebalancing 

After birth, hormone levels can remain imbalanced, leading to: 

• Mood swings 

• Poor sleep 

• Low libido 

• Irregular cycles 

Testing hormone levels through blood or saliva and addressing deficiencies through lifestyle changes, targeted supplements, or bio-identical therapy can make a real difference. 

You are not supposed to do this alone. And there is no “normal” timeline for recovery. Prioritize healing, nourishment, and support — everything else will follow.