With all the recent conversations around pregnancy and preconception planning, you might be wondering… is baby #4 on the way? If you’ve been tuning into the Holistically Well podcast or following along on social media, the answer is: yes—we’re excited to announce that we’re expecting!
This time, our pregnancy journey took us by surprise in the best way! While we always envisioned a fourth little one joining our family, God’s timeline moved a bit quicker than ours. Now we’re joyfully preparing to welcome baby number four right around Christmas Day or December 28th, depending on which calculation method you follow (traditional vs. cycle-specific).
EPISODE 10 | FROM PRECONCEPTION TO PREGNANT: FIRST TRIMESTER FOUNDATIONAL SUPPORT FOR YOU & BABY
Whether you’re trying to conceive, newly pregnant, or simply preparing your body for a future pregnancy, this episode of Holistically Well is for you.
We’ll explore foundational tools and habits that support fertility and overall wellness throughout early pregnancy. I’m also sharing the exact program I wish every woman had access to because preparing for a healthy pregnancy shouldn’t feel overwhelming or confusing.
Like to listen or watch? Catch the full conversation on the Holistically Well Podcast, available wherever you tune in.
🎧 Holistically Well Podcast on Apple | Episode 10
🎙️ Holistically Well Podcast on Spotify | Episode 10
💻 Holistically Well Podcast on YouTube | Episode 10
What Makes Each Pregnancy Different? Lessons From My Fourth Pregnancy
There’s something sacred about the earliest weeks of pregnancy. Quiet, almost secretive. Your body knows before the world does. And while it may not look like much has changed on the outside, internally—a miracle is unfolding.
This is my fourth pregnancy, and I’ve been reflecting on just how different this first trimester has felt compared to my first three. Because I haven’t been bedridden with nausea. I’m not pushed to the edge with exhaustion. And I truly don’t feel the need to overhaul anything.
Instead, I’ve been able to keep going—and more importantly, keep being—because of the holistic rhythms I’ve built into my lifestyle long before seeing that positive test.
But I want to be clear: this wasn’t an accident. It’s the result of years of nervous system work, cycle regulation, mindset shifts, and the conscious decision to live in a way that supports my body, not just when I’m pregnant—but always.
The Pregnancy Program I Needed
What’s helped me navigate this season so gracefully? The rhythms and support I built before pregnancy even began.
But this didn’t happen by accident. It’s the result of years of cycle regulation, nervous system work, mindset shifts, and choosing to support my body every day—not just during pregnancy.
That journey led me to create a program grounded in the belief that a healthy environment is key to a healthy pregnancy. Inside, you’ll find thoughtful, realistic swaps for:
- Nourishment
- Movement
- Personal care
- Cleaning products
- Home essentials
- Clothing
No Pinterest deep dives or endless scrolling required.
God’s Timing Is Always Better Than Ours
We are incredibly grateful. Still, I’ll be honest—there are logistical things we’re navigating. We’re in a rental home with one bathroom and limited space, and our home build timeline got pushed back. I’d always imagined bringing our fourth baby home to a new space, but this is just another reminder that God’s plans > ours.
Whether you’re navigating a surprise pregnancy or feeling disheartened by delayed conception, I hope this encourages you: You’re not alone. Both experiences can bring up big feelings, and both require surrender. And most importantly? Your body is capable and wise.
Your Nervous System: The Hidden Key to Conception + Thriving Pregnancy
I can’t emphasize this enough: if your body doesn’t feel safe, it won’t prioritize reproduction.
When we’re in a constant state of go-go-go—caught in a sympathetic, unregulated fight-or-flight mode—our bodies pick up on that. And they respond in kind. Conception can feel harder. Pregnancy symptoms can feel more intense. And sustaining a pregnancy? It can feel like an uphill battle.
Looking back, I now realize that nervous system regulation was one of the most impactful things I began working on in college. At the time, I was a valedictorian, a four-sport athlete, a Type A high achiever, and very much over-exercising and undernourishing.
I was getting one period a year.
Through my studies in exercise science and nutrition—and honestly, a lot of trial and error—I began to uncover the powerful connection between food, movement, stress, and cycle health. Over time, I shifted from constantly pushing harder to actually tuning in. And it worked. For the first time, I was able to regulate my cycle naturally.
That transformation inspired me to create a program rooted in the belief that a healthy environment lays the foundation for a healthy pregnancy. Inside, you’ll find practical, thoughtful swaps for nourishment, personal care, cleaning, home essentials, and clothing—without spending hours scrolling Pinterest or Instagram.
Supporting Your Body in the First Trimester: My Top Tips
If you’re in your first trimester (or trying to get there), these are the most impactful things I recommend:
1. Lean Into Fatigue
This is not the time to fight through. This is the time to surrender. The first trimester is a monumental process of creation—your baby is growing a brain, a liver, a heart, limbs… all while you go about your day. Rest is not indulgent. It’s foundational.
For me, that’s meant sleeping in instead of forcing my early morning workouts. It’s meant turning in early at social gatherings, even when people notice. And it’s meant saying no to things that don’t feel essential. No apology needed.
2. Hydration Is Everything
Dehydration can sneak in quickly, and it can mimic or worsen nausea. Use electrolytes (I love LMNT or Just Ingredients) to help your water actually get absorbed. Look for blends that contain potassium, magnesium, and sodium—without the sugar or dyes found in typical sports drinks.
3. Smaller, More Frequent Meals
Prevent blood sugar dips by grazing throughout the day. This helps avoid nausea spikes that can come from going too long without food. Always pair carbs with protein—no naked carbs!
Examples: crackers + grass-fed cheese, or a beef stick, or hummus. Make it easy, but make it complete.
4. Prioritize Protein + Collagen
Protein should be present at every meal or snack. And collagen in the mid-morning can be a game changer for energy, blood sugar stability, and that extra protein boost between meals.
5. Nutrient-Dense Foods + Key Supplements
Even if you’re not able to eat them, supplement where you can. I recommend:
- A high-quality prenatal with methylated folate (not folic acid) I switched to FullWell Prenatal — an 8-pill daily regimen packed with bioavailable nutrients (yes, 8 pills… 3 won’t cut it).
- Desiccated beef liver 3–4x/week
- Daily electrolytes
- Optional: MCT oil for healthy fats and energy
If you need support, I created a First Trimester Survival Guide that walks you through these exact tips and more.
DM me “GUIDE” on Instagram and select your season (pregnancy) and I’ll send it to you!
That third pregnancy? Zero first trimester symptoms. No nausea, no food aversions. Just a slight fatigue. It was wild compared to my second pregnancy where I was sick for 17 weeks and once threw up on myself in the car (#reallife). Grateful to say my fourth pregnancy has been a repeat of the third, and it’s all because of what I share inside A Holistically Well Pregnancy Program.
I know every pregnancy is unique—but I also know how isolating and overwhelming those early weeks can be.
As a Holistic Orthopedic & Pelvic Health Doctor of Physical therapy, I have a unique skillset to provide the information you need on how best to nourish, move, and prepare your body during pregnancy. That’s why I created this all-access program to support you every step of the way through pregnancy!
This is a self-paced program for pregnant women who want to stay active, manage (and avoid) morning sickness, reduce risk of vaginal tearing during childbirth, avoid prolapse, optimize core and hip strength to avoid hip or back pain, and truly thrive through pregnancy into motherhood. It’s a practical investment in your health, your preparation, and your experience through pregnancy and beyond. Can’t wait to see you in there!
