Wellness

3 Intriguing Reasons Not to Exercise After Birth

This is written for you mamas who are exhausted and overwhelmed and the last thing on your mind is exercise after birth. And yet, you see accounts and pictures of other moms who are exercising and fitting into their pre-pregnancy jeans quickly. It’s hard not to think that you also need to strap on those running shoes and get back in to exercise soon after giving birth.


I’m here to tell you that it’s okay not to exercise soon after birth. It’s okay to give yourself some time before beginning an exercise plan and there are actually some benefits to waiting. Here are three of those reasons.


  1. It can cause even more depletion and exhaustion


    For a mom who is already feeling burnt out and depleted, often an exercise program can cause more harm than good. Take a step back to nourish yourself and reduce that huge feeling of stress before adding on an exercise program.


  2. Unrealistic expectations of healing after birth


    During pregnancy, your body tells you a lot through food cravings and fatigue. During the postpartum time, your body will tell you a lot as well. Make sure to listen to what your own body is telling you about exercise rather than what general media and mom accounts are telling you to do. Sometimes your body needs a longer healing time than other women and that is perfectly okay (and more common than you think)!


  3. Time of healing after birth should be focused on resting and bonding.


    Often the beautiful practice of resting during the postpartum period is overlooked when, in fact, it should be the core essence of the healing process. Take advantage of this time to really slow down your life and lean in to the rest. The more self-care and time for healing you give yourself now, the more it will benefit you in the long-run!


This doesn’t mean you don’t have to move at all! Think about gentle forms of movement that feel really good to your body and focus on those. A quick walk around the block or some light stretching will help your mind and body without needing to do a rigorous exercise program.


Exercise after birth

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Head over HERE to learn more about working together.

Join my private and free community for pregnant and new moms HERE.

3 Holistic Ways To Care for a C-section Scar

You’ve been given instructions about the immediate care of your C-section scar while you were in the hospital. As the scar forms, you will be told to wash the incision and keep it dry and clean. But what can you do long-term to help your scar to heal well?

Wait first you may be thinking, why do I want to think about long-term health of my scar?

For some women, C-section scars cause back pain or pelvic issues like incontinence and pelvic pain. Why is that? As the scar forms and the tissue heals, it may become tight or immobile making the skin around it unable to move as well. Focusing on holistic care of the scar after the immediate healing phase is a wonderful way to make sure you can avoid any issues.

  1. Take collagen

    Collagen provides the building blocks of the scar tissue. If you take collagen through supplements or bone broth, that ensures your body has the right equipment to build a healthy and smooth scar.

  2. Scar massage

    Scar massage is one of the best things you can do for your healing. You will want to wait and start this until at least 6 weeks, once your staples have been removed and your doctor has given you the go-ahead.

    If your scar is tender in those early weeks, you can massage the skin around it. Once the scar is not tender to your touch, put your fingers on the scar and move it around in every direction. This is helpful to keep the tissues loose and moving as they should.

  3. Use a healing salve when massaging

    When you are doing the scar massage, use a healing and moisturizing oil like jojoba or coconut oil. You can also use a healing salve that has been infused with herbs like comfrey, lavender or calendula.


C-section scar healing

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Head over HERE to learn more about working together.

Join my private and free community for pregnant and new moms HERE.

4 Interesting Things Your Girlfriends Don't Tell You About Stitches After Birth

You’re preparing for a vaginal birth and you are wondering what will happen if you end up getting stitches after the birth. A few things you should know upfront; not everyone who has a vaginal birth will get stitches and not everyone who tears will need stitches. The tissue repairs so well on it’s own that some women will tear and not even need stitches.

If you do end up needing to get some stitches, here are some things to know.

  1. It shouldn’t hurt while you are getting stitched

    If it does hurt, make sure to tell the doctor or midwife, they will give you more anesthetic so that you don’t feel it.

  2. Stitches dissolve

    Most often, the doctor or midwife will use stitches that dissolve on their own and you don’t have to get them removed. This is different than the type of stitches used to close a c-section which need to be removed by the doctor or midwife. If your birth provider hasn’t given you any instructions about stitch care, when to come back for a check-up and if they used stitches that dissolve or need to be taken out, make sure to ask them before you go home.

  3. You won’t want to wipe

    I will mention this again, the vaginal tissue heals really well after birth, but in that immediate few days (even few weeks!), it may be uncomfortable or may even sting when you use the bathroom. You also won’t want to wipe afterwards. Most hospitals and birth centers will give you a peri-bottle which you can spray on the perineum as you pee to help reduce the burning and help clean.

  4. Once stitches have healed, it shouldn’t hurt

    It takes a few weeks for the stitches to heal, and once they have healed, it shouldn’t hurt any longer. If the tissue is still uncomfortable even after the stitches have healed, it’s important to talk to your doctor or a postpartum physical therapist about this.

    Persistent pelvic pain is often talked about as something that women just need to deal with after birth. That is not the truth at all, there are many therapies that can support pelvic healing to take the pain away. Pelvic floor therapy is a wonderful post-birth therapy that will help the tissues heal if there continues to be some pain.


Stitches after birth

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

9 Powerful Tips For Improving Postpartum Anxiety

Postpartum anxiety can feel surprising to moms because it’s not often talked about during pregnancy. If you are unsure if you have postpartum anxiety, learn more about the symptoms HERE. Overall, if you are struggling I want you to know that there is a lot of support and resources for you.


Here are nine powerful tools you can use to help get you through anxiety.


  1. Lab work


    There are conditions like thyroid imbalance and anemia that can directly lead to anxiety. Once found, they can be easy to fix. Ask your doctor to help order labs for you since they aren’t routinely ordered for new moms. I’ve created a list of helpful labs that you can ask your doctor about, you can find them HERE.


  2. Work through your birth story


    Many women have a birth experience that was different from what they planned. This can lead to anxiety in the postpartum time because there may have been some experience of feeling lack of control or extreme overwhelm during birth. Those feelings can linger far after the birth. It can be helpful to write down your birth story or talk through it with your partner or friend.


  3. Reach out to a friend


    Hopefully you have a friend who is also a mom of a young baby and can understand what it is that you are going through. Often, just talking through an emotional issue for a few minutes can help lift those anxious feelings.


  4. Name your anxieties


    If bad thoughts are constantly running through your head, start naming them and bring them to light. Often naming them helps you to realize that they are less of a stress than what your mind tends to think.


  5. Keep blood sugar balanced


    For moms with newborns and young babies, often it can be hard to get consistent meals throughout the day and you may end up going a long time without eating food. This can lead to blood sugar imbalances which can directly lead to anxiety. Familiar with the term hangry? Keep snacks around the house and in your diaper bag to help keep your blood sugar stable and irritability down.


  6. Work with a practitioner to help reduce stress and balance hormones.


    Working with someone who can help you navigate your health in the postpartum time is important to help you spot reasons for your anxiety and provide answers. If you can’t find someone in your area, I have online appointments available and I also see patients in my office in Portland, Oregon.


  7. Take vitamin B12


    Vitamin B12 is important for the nervous system and to help calm mood. It’s frequently found in prenatal vitamins, but make sure that you are taking the form of “methylcobalamin” and not “cyanocobalamin” which is harder for the body to absorb.


  8. Use motherwort


    Motherwort is a beautiful herb for mothers. It says so right in the name! It’s an herb that is used to calm the nervous system and improve anxiety. It’s like a herbal hug for a mother. It can be used in tea or tincture form.


  9. Do positive thinking like no one’s business


    As negative thoughts cloud your brain, work on overpowering those thoughts with lots of good thoughts. this will help re-wire your thought patterns so that positive thinking is your new-normal. It sounds simple, but it’s powerful.


Postpartum anxiety

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

5 Simple Questions To Ask Your Provider About Postpartum Healing

Pregnancy is the best time to be proactively planning for postpartum healing and recovery. By the end of pregnancy, you are most likely seeing your doctor once a week so take advantage of that time to talk with them about postpartum healing resources.


Here are 5 questions you can ask to jumpstart the conversation about your healing after birth.


  1. How can I prevent postpartum depression?


    Postpartum depression and anxiety are common after giving birth and they can crop up at surprising times. Start talking with your provider about ways that you can prevent these dark moods from happening.


  2. Will you order lab work for me once baby is here?


    It’s currently not standard-of-care for providers to run lab work for moms after giving birth. But ordering labs is vital to the healing and recovery for the new mom. Learn more about what labs to ask your doctor about HERE.


  3. What are the best things I can do for my postpartum healing?


    Your body is going to go through a lot of changes as it heals after birth. Talk with your provider about how you can be supporting that healing process.


  4. How do I contact you once I’m home with baby?


    In those days and nights soon after your baby is born, you may need support quickly from your doctor if something comes up. Get their contact phone number or the nurse line phone number to have on hand when you need them.


  5. What postpartum health resources do you have for me?


    Often your birth provider will have names of other practitioners and resources for postpartum moms that they can share with you. Ask about pelvic floor physical therapists, local mom groups, or massage therapists.


Postpartum plan

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

5 Key Signs of Postpartum Anxiety

Postpartum anxiety is common for moms and it isn’t talked about enough. The transition in to motherhood is huge and it changes a woman in every aspect of her life, it’s no wonder that anxiety is common.


The signs of postpartum anxiety are similar to postpartum depression, with a few differences. When a mother is experiencing anxiety, she will feel a lot of physical symptoms along with intrusive thoughts.


Here are 5 signs of postpartum anxiety:

  1. Recurring thoughts that something bad will happen to you.


  2. Recurring thoughts that something bad will happen to baby.


  3. Heart palpitations which feels like your heart is pounding either very hard or very fast in your chest.


  4. Sweaty palms


  5. Blurry vision


Often making the differentiation between postpartum anxiety or depression doesn’t matter. What truly matters is that you get the help and support you need if you are feeling unwell. I want you to know that there are many answers to help you if you are experiencing anxiety or depression. If you want to join a community of moms and get support, join the private group here.


Signs of postpartum anxiety

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

4 Nourishing Foods to Include in Your Postpartum Diet Plan

Nourishing food is the cornerstone of postpartum healing and recovery. Let’s talk about four important and nutritious foods to have in your postpartum diet plan.

  1. Stews

    Stews are a wonderful food for new moms. They are easy to make and an easy way to add a variety of nutritious vegetables, grains and meats for the healing mom! You can put all the ingredients in to a slow cooker, turn it on and have a delicious meal a few hours later with very little prep. The long, slow-cooking method makes the meats and vegetables much easier to digest which is important for a mom healing after birth.

  2. Oatmeal

    Oats are a wonderful addition to a postpartum diet plan because they are a dense form of fiber, help relax the nervous system (aka, reduce anxiety!) and usually the whole family loves them! You can cook a big pot ahead of time and heat up individual bowls throughout the week.

  3. Nettle tea

    Nettle is a wonderful herb for new mothers, it’s safe for breastfeeding and is often used to help boost breastmilk production. It’s a very nutrient-dense herb that can help replenish the mom after birth. I include it in this list because it’s an easy way to get added minerals if it’s hard to get lots of vegetables in to your diet while taking care of a newborn.

  4. Roasted vegetables

    Roasted vegetables are a delicious way to get lots of nutrients in. They are easy to make, you can use vegetables like sweet potatoes, beets, and carrots. The roasting process also makes them fairly sweet which make them great for the whole family!

Are you pregnant and ready to make a postpartum nutrition plan that will help you heal optimally and vibrantly after birth? Join me HERE for the 4-Day Postpartum Prep Nutrition Challenge, we get started Tuesday August 13th!


Postpartum diet plan

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

5 Surprising Ways to Help Weight Loss After Birth Without Going on a Diet

Weight loss after birth, what a big topic and it’s on the minds of so many women. Having had two babies in under three years I completely understand! Weight loss after birth is a fun topic for me to talk about because I have been a nutritionist for 10 years and it’s my goal to help shift thoughts about what weight loss looks like.

As you read this article, my intention is to help you form some different habits around eating that help with natural weight loss, rather than focus on certain diets or restrictive ways of eating. Enjoy!

  1. Don’t diet


    This may sound funny but I promise you this is not a typo! When restrictive diets are the focus of weight loss, this puts a lot of extra stress on the body. When the body is in a state of stress then it actually holds on to more weight. Moms with young babies need to take stress out of their lives, not add more in!


  2. Eat high calorie foods


    Your body needs calories to help recuperate after birth, replenish nutrients lost during pregnancy and birth and also to help your brain function! When your body has the proper amount of calories, it can function much better. When calories are reduced, that puts extra stress on the body which causes the body to hold on to extra weight.


  3. Focus on nutrient-dense foods


    Pregnancy and birth are very demanding times on the body and replacing nutrients is important for your well-being most importantly, but also for your body to be able to function as it needs to. When your body is functioning as it needs to, this will help with natural weight loss. Bonus, there are lots of nutrient-dense AND calorie-rich foods like butter, avocado, nuts, meats, and eggs.


  4. Deep breathing


    Here are two different situations of a dinner. One is that food is grabbed on the go, eaten on the car while in rush hour. The second is set in a romantic restaurant with low-lighting and soft music playing. Which of these situations do you think your body will digest and absorb nutrients the best?


    Yup, you’ve got it, the romantic restaurant. Now you’re a mom with a young baby, of course you are going to be eating food on the go or one-handed as your baby is sleeping on your lap. The takeaway is mindfulness. Try taking a few deep breaths before eating your next snack or meal. That small, simple switch helps turn your digestive fire up and get ready to digest the food that you’re eating.


  5. Improve digestion


    When the body isn’t digesting well, that leads to bloating and the body also won’t be absorbing proper nutrients and can lead to trouble losing weight. Improving digestion with things like probiotics, eating digestive-enhancing spices like ginger and cinnamon are a great way to boost digestion to help the body naturally lose weight.


weight loss after birth

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

3 Interesting Benefits of Yoni Steaming for Postpartum Prolapse

Steaming is an amazing therapy to help improve postpartum prolapse. But first, let’s talk about what postpartum prolapse actually is. Prolapse is when one of your organs is moving down in the pelvis because the muscles aren’t toned well enough to keep it in it’s place. Most often the uterus and bladder will prolapse but the rectum can prolapse as well.

Many women experience prolapse after giving birth because of all the pressure in the pelvis throughout pregnancy and also during the birth process.

How do you know if you have prolapse? It’s best to get evaluated by your practitioner but what you will feel is a heaviness in your pelvis. You may even feel your bladder or uterus coming out of you (yes it happens, yes it feels completely strange, yes there are treatments!) If you have rectal prolapse, it can feel difficult to poop.

Steaming is a wonderful therapy that’s easy to do at home that helps with steaming. Here are three ways that steaming helps improve prolapse:

  1. The pressure of the steam helps push organs back in to their normal place and position.

    Let’s imagine something first to get a better idea of what this actually means. Imagine you are cooking dinner and you put a pot on the stove for pasta. Once it comes to a boil the lid starts bouncing up and down on the pot. That lid is being lifted up by the power of the steam from the boiling water! Yoni steaming works similarly.

    If you haven’t tried steaming yet, don’t worry, you definitely are not sitting over boiling hot water! Steaming is relaxing, it doesn’t burn. If the steam is too hot, just stand up for a bit to let the steam cool down. But the steam is still working on moving the organs back in to their normal place just like the steam moves the pot lid up and down. The pressure of steam is powerful.

  2. The herbs help

    The herbs used in postpartum yoni steams are specific to help the tissues and organs tone and heal after birth. This helps everything go back to normal place and position after birth.

  3. The steam increases circulation

    The warmth of the steam increases blood flow to the pelvis which in turn, helps get the pelvic muscles more toned and gets the organs back in to normal shape and position.


Benefits of Postpartum yoni steam

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

3 Must-Haves Every Mom Needs Before Going Back to Work From Maternity Leave

Going back to work after maternity leave can be an emotional and stressful time. It’s one of the biggest transitions for mom and baby. I like to work with women leading up to that first day back to work because there are lots of ways to give her care and support that help her transition back to work more smoothly.

Here are three must-haves before going back to work:

  1. Lab work

    Getting lab work done is a quick and easy way to check for nutrient deficiencies and hormone imbalances. Nutrient deficiencies like B12 and iron and hormone imbalances like thyroid are all common for women who recently gave birth. Any of these deficiencies can make stress, fatigue, anxiety, depression and overwhelm worse! Get tested and make sure everything is at an optimal level before going back to work.

  2. Stress support

    It is absolutely possible to help your body respond to stress in a more effective way. Even though going back to work is a stressful event, you can support your body’s stress response so you don’t feel quite as overwhelmed. There are a few ways to do this, but I recommend using an herbal adaptogen like ashwagandha. Adaptogens are a class of herbs that literally help your body adapt to stress. They are very grounding and moms love the way it makes them feel.

  3. B12 shots

    Ahh, the B12 shot. B12 is a vitamin that is important for mood, nervous system and energy support. It’s common for moms to be low in B12 after giving birth. Getting an injection of high-dose B12 gives moms a quick boost of energy. Having a few B12 shots before going back to work (depending on what your lab value is), can be a wonderful way to increase your B12 vitamin stores and help you sleep better, have more energy and keep a balanced mood.

For you mamas who are struggling with the thought of going back to work, I have been there and my heart goes out to you. We must work on fighting for longer and better-paid maternity leave. You are doing such an incredible job and your baby looks up to all of your hard work!


Postpartum healing and recovery

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

3 Holistic Ways to Treat Postpartum Thyroiditis

You’ve read about the symptoms of postpartum thyroiditis HERE. You’ve read about what labs to get tested HERE and you’ve gotten those labs ordered with either me or your local practitioner. Now you know that your thyroid hormones are off balance, but you want to know what to do about it. That is our focus today!

Treating postpartum thyroiditis requires a holistic view of the body because the thyroid interacts with so many other organs and systems. Lack of sleep, stress and nutrition all play a part in helping the thyroid become more balanced so we must take a full-body approach to help the thyroid heal.

Here are three holistic considerations to help you heal postpartum thyroiditis.

  1. Reduce stress

    I know what you are thinking right now, “how in the world am I supposed to reduce stress when I’m not sleeping and I am taking care of a newborn?!” Yes, I have two kids under three, I understand! It can be hard to reduce outside stressors that are going in our lives during the postpartum time but what we CAN do is help the body react to stress much better.

    There are a group of herbs called adaptogens and they literally help your body adapt to stress easier so you don’t feel quite so overwhelmed even when your outside stressors haven’t changed. Ashwagandha is the adaptogen that I recommend most often to moms and I get feedback that it works really well. If you want to use other types of adaptogens, reach out to myself or another practitioner well-educated in herbalism because not all herbs are breastfeeding safe.

  2. Balance other hormones

    Yes, it’s true, hormones talk to one another! If hormones from your thyroid are out of whack, then your sex hormones like progesterone and estrogen might be part of the issue. This is particularly true if you are getting close to having your first postpartum period.

    Progesterone and estrogen really love cycling, that’s what they do normally during our menstrual cycle. If you don’t have your period yet, one of the simplest ways to help those hormones more balanced is to help your body cycle throughout the month through seed cycling, it’s an external type of cycling that women’s bodies respond well to.

    Here’s a quick rundown on how to do seed cycling: from the new moon to the full moon eat two tablespoons a day of flax seeds or pumpkin seeds. Then from the full moon to the new moon eat two tablespoons a day of sunflower or sesame seeds. That’s it!

  3. Focus on nourishment

    Dieting and calorie counting should not be a part of a postpartum healing experience. Instead, focus on nourishment and give your body adequate calories and lots of nutrient-dense foods. Restrictive diets cause more stress on your mind and body and more stress is the last thing you need as a new mom! Adding to your stress then puts more pressure on your thyroid and can keep your hormones unbalanced.


Postpartum thyroiditis

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE. Have a young baby and want to work on healing optimally after birth? Head HERE.

3 Essentials Every Pregnant Mom Needs For Smooth Postpartum Recovery

Planning for your postpartum healing during pregnancy is one of the best things you can do for your health and wellbeing. Too often I hear from moms how surprised they are at how difficult postpartum healing can be. I felt that exact same way after the birth of my first baby. While I was pregnant with my second baby, I made sure to do A LOT of planning and it made a world of difference. Now I want to help YOU do the best amount of planning so you can avoid common postpartum struggles.


Here are 3 essentials to focus on during your postpartum prep:


  1. A postpartum healing plan


    I hear this over and over again, “postpartum healing is much harder than I ever expected”. I felt the same way after the birth of my first baby. I then created a postpartum healing plan during my second pregnancy and that postpartum healing was really smooth and wonderful. That’s exactly why I am passionate about helping moms like you develop postpartum healing plans.


    You can read more about why you need a healing plan HERE. You’ll find what to include in your plan HERE. Get some tips on how to make your healing plan successful HERE.


  2. Food preparation


    Good nutrition after birth is the foundation of smooth postpartum healing. The first step is to make sure nutritious food options are easily available once baby is here. Many families find food prep one of the hardest things to fit in the schedule with a newborn. The more food you can prepare during pregnancy will help a lot. While you’re pregnant and you’re cooking dinner, make double the amount and freeze half. Soups and stews are easy to make large amounts to freeze. You can also freeze fresh fruits and veggies so they are easy to add to meals.


    Stocking your pantry is also important. Make sure you have lots of beans, rice and other staples in your pantry so you don’t have to go to the grocery store often once baby is here. Also keep a lot of snacks on hand (particularly ones that are easy to eat with one hand!) so you have quick, easy nutrition when you are spending lots of time feeding and rocking baby.


  3. Write down the name of someone you can call day or night


    Preferably this will be another mom who understands what it is you’re going through. Of course our spouses and partners want to help, but going through the birth and postpartum recovery process is difficult. It’s often hard for those who haven’t gone through it to understand. Calling that support person (or people!) that you think of will be so helpful in those moments when you feel lost, exhausted and unsure of what you’re doing.


Postpartum healing and recovery

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE.

5 Basic Symptoms of Postpartum Thyroiditis

Are you feeling fatigued and sluggish more than you think is normal during the postpartum period? You may have postpartum thyroiditis. The symptoms of postpartum thyroiditis are surprisingly similar to normal feelings that moms go through after giving birth.

What is postpartum thyroiditis?

Postpartum thyroiditis is an inflammation of the thyroid glad after pregnancy. It can cause thyroid hormones to go up and down. Most women will seek help when their thyroid levels are elevated, or hypothyroid.

The American Thyroid Association estimates that 5-10% of new moms get postpartum thyroiditis. I suspect that number is greater since having thyroid hormones checked is not standard of care after birth (yet)!

4 reasons you may be at higher risk for postpartum thyroiditis:

  1. If you have a current autoimmune disease.

  2. If you have a history of previous thyroid dysfunction

  3. If you have a history of previous postpartum thyroiditis

  4. If you have a family history of thyroid dysfunction

Now for what you’ve been waiting for. What are the symptoms that show you may have postpartum thyroiditis? If you are experiencing any of these, it’s important to talk with a healthcare provider to get your labs checked.

  1. Debilitating fatigue

    All moms who aren’t sleeping through the night are struggling with fatigue! If you feel like you are fatigued, sluggish and have foggy brain that feels unusual, it may be from postpartum thyroiditis.

  2. Cold hands and feet

    If the rest of your body is warm and you can’t seem to get your hands and feet to warm up, your body is telling you that your thyroid hormones may be out of balance.

  3. Hair loss

    The hair loss after birth has to do with many different hormones going up and down. Most all women experience it but you may have postpartum thyroiditis if yours is lasting longer than you expected.

  4. Gaining weight

    It certainly isn’t the norm to drop all your pregnancy weight in the first few weeks after birth (despite what the media shows us)! I strive to help mamas feel comfortable in their changing bodies and help them with mindful weight loss. If you are gaining weight after birth instead of steadily losing weight or maintaining weight, that could be your body telling you that postpartum thyroiditis is happening.

  5. Postpartum depression

    Postpartum depression is complex but I have worked with women over and over again to help them work through PPD with nutrient repletion, hormone balance and stress reduction. Thyroid hormones are always one of the first things I check when a mom comes in with PPD. Having a balanced mood is vital to your and your family’s well-being. If you’re struggling with depression, talk with someone about thyroid hormones.

Postpartum Thyroiditis Symptoms

Not sure who you can reach out to on your journey to diagnose, treat and heal your postpartum thyroiditis? I would love to work with you! Find out more about working together HERE.

5 Key Benefits of Postpartum Yoni Steaming

Yoni steaming has a huge variety of benefits for postpartum women. This Wednesday June 12th I am hosting a free webinar all about postpartum steaming. Join here! Here are five ways that your body is telling you to start steaming!

  1. Urinary incontinence

    Steaming is a great way to help with muscle tone and to support muscles going back in to place after birth. I frequently recommend steaming and pelvic floor therapy for a well-rounded treatment for incontinence.

  2. Organ prolapse

    Prolapse feels like a heaviness or fullness in your lower belly. It’s common for women who have recently given birth. The pressure of the steam helps move organs back in to their original position. Like incontinence, I frequently have women do steaming and pelvic floor therapy together to help treat prolapse.

  3. Vaginal dryness

    The warmth of the steam helps increase circulation to the pelvis, which in turn improves dryness.

  4. Irregular cycles or cramping

    Steaming is a wonderful therapy to help support your menstrual cycles once your period is back. In fact, you can use steaming to regulate hormones before you even start your postpartum period.

  5. If you’ve given birth

    This isn’t a sign as much as it is a reminder that all moms who have given birth will benefit from steaming. It’s used around the world as a therapy to help postpartum healing and it works wonders.

Did you LOVE this information? Great! Head on over HERE to sign up for the FREE Postpartum Yoni Steam Webinar happening on Wednesday. See you there!


Postpartum recovery

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

Are you pregnant? Head HERE.

Did you already have your baby? Head over HERE.

6 Valuable Labs For Restorative Postpartum Recovery

Recovery after birth can be surprisingly difficult. Of course the sleep deprivation can contribute, but other things happening in your body can make fatigue, mood swings, depression and many other symptoms worse.

Have you noticed how lab work is often ordered during pregnancy, and rarely ordered during the postpartum time? In my opinion, this is a huge disservice to new moms. Going through the birth process leaves moms depleted, doing basic lab work is important to find anemia, nutrient deficiencies and hormone imbalances.

Here are 6 simple and valuable labs to know for your postpartum healing. Grab a pen and piece of paper, you will want to write these down!

  1. Ferritin

    Ferritin is a form of iron that is important for energy. Even if you don’t have anemia, if your ferritin is low it can still cause fatigue.

  2. Vitamin B12

    Vitamin B12 is important for energy and mood balance. I frequently see this lab low and then start B12 injections to help increase it quickly. Moms love them!

  3. Thyroid panel: TSH, free T3, free T4

    This is a great starting spot for thyroid hormones. It’s common for mamas to have a thyroid imbalance after giving birth. When thyroid hormones are out of balance then mamas can experience deeper depression, mood swings, fatigue and hair loss.

  4. Thyroid antibodies

    The postpartum time is one that frequently causes an autoimmune condition of the thyroid, Hashimoto’s. Ordering thyroid antibodies will tell you if you have Hashimoto’s or not.

  5. Vitamin D

    Vitamin D is excellent for general health and preventing future disease. It’s also very important for baby as baby develops their immune and skeletal systems.

  6. CBC (complete blood count)

    During birth you’ve lost a lot of blood, it’s important to get this basic test ordered to look for anemia.


Postpartum recovery plan

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

Are you pregnant? Head HERE.

Did you already have your baby? Head over HERE.

4 Simple Ways to Make a Postpartum Healing Plan Successful

Once baby is here, you will have a lot on your plate to think about. All of a sudden you have a baby who is relying on you for 100% of their needs. Plus you are working on healing your own body. In this time of transition and sleep deprivation, how do you make a postpartum healing plan actually go as planned?

Here are 4 simple tips to help you!

  1. Write everything down

    It’s surprising how easy it is to forget things when you’re sleep deprived! Having everything written down makes it much more simple. Write down what foods you love, what healing therapies you will be using like yoni steaming. Write down who your support system is. This sounds simple while you are still pregnant, but you will thank yourself once baby is here.

  2. Make lists

    You’ve written everything down like we talked about above. Now make a lists and put them around your house. That list of foods you love? Put it on your fridge. The list of medicinal teas? Put it on your pantry door. The yoni steaming plan? Put it on your bathroom mirror. That list of who your support system is? Put it next to your bed so you always see it. You want to have these daily reminders surrounding you so it’s easier to continue doing all these beneficial healing therapies.

  3. Talk with your support system

    Once you’ve decided on a healing plan that feels really good and nourishing to you, talk with those people who will be around you the most in the postpartum time. Your partner, family or friends who are staying for extended periods of time. Let them know specific ways they can help you keep going on your healing plan. Maybe they can help cook food. Maybe they can be with the baby at certain times of the day so you can yoni steam, take an herbal bath or sleep. It’s easier for people to help you if they know what your expectations are and specific ways they can help.

  4. Make sure everything is easily accessible

    Once you’ve gathered all your supplies, keep them in a place where you can see. Keep your herbal teas on your kitchen counter, your yoni steam chair in your bedroom, and your herbal bath blend on your bathroom counter. If you see them regularly, you will remember to do these incredibly nurturing things for your healing body.

Your postpartum healing plan will give you so many benefits in the long run. Your health and well-being are absolutely deserving of the time and effort you put in during these early postpartum days.

Are you reading this and you aren’t sure why you need a postpartum healing plan? Head over HERE!

Want to know some tips of what you need in your postpartum plan? Head HERE!


Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE.

Postpartum care

4 Realistic Timelines for Postpartum Recovery

You’ve recently given birth and you are thinking about your own postpartum recovery. Your body is feeling a little bit better, but you’re still sore and not feeling quite like yourself. How long is it going to take to fully heal after giving birth?

The #1 thing to consider is that it could (and will most likely) take longer than you thought to heal physically and mentally after birth. If you heal quickly, yay! That’s wonderful. But I am here to give realistic expectations for postpartum recovery to mamas. Most often, women make an appointment with me because their postpartum recovery is taking a lot longer than they thought and they need additional support.

Here are four realistic timelines to think about during your postpartum recovery.

  1. Immediate postpartum

    Consider this the first few days after giving birth. These first few days you will want to be resting a lot. Your body will be sore and you may feel lethargic and weak since you lost a lot of fluids during birth. It’s best to stay in bed, or at least off your feet, as much as you can while you regain strength.

  2. The first 40 days after giving birth

    In cultures around the world that have postpartum healing traditions, the first 40 days are viewed as a sacred time for mom and baby. It’s the most important time for supporting the mom in her own postpartum recovery.

    It’s during this time that your body is going through the most significant healing process and you need the most support. Unfortunately in our culture, most women aren’t getting support from their healthcare team until their 6 week check-up. That’s why I work with women to set up postpartum healing plans while they are pregnant to give them a holistic plan for this early postpartum recovery.

    During this first month, you want to focus on lots of down-time, nourishing food and rebuilding your reserves. Even if you are feeling like you have a lot of energy, it’s still important to have a slow lifestyle because you don’t want to burn out later, particularly if you have to go back to work a few months after giving birth.

    You may have older kids you need to take care of or you may need to go back to work earlier than expected. If this is the case, seek ways to get support that allow you to have a break from daily errands. Consider getting groceries delivered, set up playdates for older children or hire some help for this short amount of time. Yes, I know it can be more expensive, but your health and well-being are worth it!

  3. The first three months after giving birth

    This is known as the fourth trimester. And for good reason! During these months your body is continuing to shift and recover in many ways and you and your baby are doing a lot of bonding. Your energy and lifestyle may be increasing but it should still be slow. Again, my goal is to help you avoid burnout and overwhelm so even if you have a lot of energy, continue to keep your lifestyle slow so that your body can continue to recover sufficiently.

  4. The first full year after giving birth

    Within this time, you may feel like your body has healed well, or it still needs a lot of support. It’s important to listen to what your body is telling you during this year. Do you need more support for your mental health? Does your pelvic floor need support to get rid of incontinence? Do your hormones need support so you aren’t as irritable throughout the month?

I will share a secret with you as well. For a lot of women, they find themselves struggling with their health even after the first year. If that is you, I want you to know that there is support and it is a possibility for you to heal and feel like yourself again.


Postpartum recovery timeline

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

Are you pregnant? Head HERE.

Did you already have your baby? Head over HERE.

5 Essentials to Include in Your Postpartum Plan

Having a postpartum plan is vital to your health and healing after birth. Head over HERE to learn more about the importance of a postpartum plan.

So now you’re ready to get your postpartum plan going, but what do you actually need to have in it? I’ve got you covered! Here are 5 essentials to have in your postpartum plan so you can heal optimally and smoothly after birth.

  1. Support system

    Think of the people who will be with you the most during your postpartum time. Consider your partner, family or close friends. Talk with them about your expectations during postpartum and outline exactly how they can help you.

  2. Rest

    Your body has just gone through the most amazing and physically-demanding event it may ever go through. After birth, your body is healing a dinner-plate sized wound in your uterus. Your body and mind need lots of rest to help you recover.

    While you are pregnant you can think about how long is realistic to rest. Ideally you will have 4-6 weeks of rest, but less or more is all okay. Whatever you’ve chosen, talk about what you’ve decided with your support system above.

  3. Nourishing Food

    Food is the foundation of healing and recovery for moms. While you are pregnant, stock up on freezer-friendly foods that you can eat easily once baby is here. Write down a list of meals that you enjoy and are easy to make. Keep that list somewhere you can see so you don’t have to think about meal planning once baby is here. Make a list of snacks and finger foods that you enjoy and that are easy to eat so you have snack ideas.

  4. Plan for pelvic healing

    Regardless of if you’ve had a c-section or a vaginal birth, your pelvis will be going through a lot of healing. Yoni steaming is an incredible way to help reduce tenderness, swelling and water retention after birth. It’s done around the world in many cultures to help moms heal after birth. If you want to learn more about yoni steaming, head over HERE.

    Sitz baths, padsicles and perineum herbal sprays are also wonderful ways to help your pelvis heal after birth.

    As you are making your postpartum healing plan, write out what forms of pelvic healing therapies you will use, buy your herbs or your healing sprays so they are ready for you once baby is here.

  5. Joy reminders

    In those early days postpartum you will be exhausted, likely overwhelmed and going through the baby blues. While you are pregnant, write down things that bring you joy. Write them on sticky notes or paper and put them in places that you will see often once baby is here to remind you of small, simple things that bring you joy.


Postpartum plan

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

It was after the birth of my first baby when I became passionate about helping other moms. I was blown away by how hard it was to heal after that birth. That led me to research all different ways to help a new mom heal holistically after birth. I put together a plan that helped me through my second postpartum time.

Now it’s my passion to help you heal optimally after birth. Want to learn more about making a postpartum plan with me? Head HERE.

5 Interesting Signs You Need Pelvic Floor Therapy

Pelvic floor therapy is one of the best things you can do for yourself and your healing after giving birth. It makes sense, your pelvic muscles have gone through an incredible amount of work throughout pregnancy and birth, they deserve some proper recuperation with physical therapy.



Here are 5 ways your body is telling you to get pelvic floor therapy:


  1. Pelvic pain


    Pelvic pain is common after giving birth and there is hope. Even though birth is natural and women have been doing it for centuries, your pelvic muscles still need recuperation to feel normal again. Pelvic muscles can get trigger points, become too loose, or too tight during pregnancy and birth. Pelvic floor therapy will help tone the muscles and heal pelvic pain.


  2. Urinary Incontinence


    How often have you heard a mom say, “I can never jump on a trampoline again, I will pee my pants!” Yes, incontinence is common but it is treatable. All the pressure on the pelvis during pregnancy and birth can frequently cause incontinence. Pelvic floor therapy will strengthen your muscles to treat incontinence.


    Kegels are frequently thought of as the best exercise to prevent and treat incontinence. This is untrue. Sometimes women experience incontinence because the pelvic muscles are too tight. If that is the case, doing kegels will actually make the issue worse. Be sure to get an evaluation from a pelvic floor PT before doing kegels.


  3. Pain with Intercourse


    More women struggle with this than you know! Pelvic muscles (just like any other muscle in your body) can get trigger points, have tender spots and get knots. Pelvic floor physical therapy is exactly what you need to help tone the muscles and reduce pain.


  4. Organ Prolapse


    With all the pressure from holding baby up during pregnancy, plus the pushing during birth can contribute to postpartum organ prolapse. Pelvic floor therapy helps tone and strengthen the muscles so organs move back into proper place and position.


  5. If you’ve given birth


    Alright so this isn’t really a sign, but I want to emphasize the importance of pelvic floor therapy! All women who have given birth, regardless of if they’ve had a c-section or vaginal birth, should get pelvic floor therapy. Even if you aren’t experiencing any pelvic symptoms, pelvic floor therapy is important to keep your muscles toned to prevent future issues.


Pelvic floor therapy

Are you in the Portland, Oregon area and are you ready to get pelvic floor physical therapy? Come talk to me. I offer pelvic floor therapy appointments in my office and I would love to help you on your healing journey. Find out more HERE.

3 Compelling Reasons To Have A Postpartum Plan

What is a postpartum plan? It’s a healing plan for yourself laying out resources for how you can heal optimally after birth. In my opinion as a doctor and a mother of two babies, I believe this is just as important as a birth plan.


Here are 3 reasons to have a postpartum plan


  1. You will be exhausted after birth


    You will be waking up multiple times a night and learning how to care for your newborn, plus your own body will be healing. You will be in love with your baby, but it is exhausting. You will have just enough energy to focus on the very important things and often moms find their own health is low on the list. If you have put together a postpartum plan during pregnancy, you will be grateful for how easy it is to care for yourself.


  2. Many moms are surprised at how much harder it is to heal


    This is an understatement for some. During pregnancy, most of the focus is on the birth and many women think they will heal fine or will deal with the healing after giving birth.

    My hope is that you do heal well and easily!

    But most often I hear from women that they are surprised at how hard it is and how much longer it takes to heal. When your mind or your body aren’t feeling well, plus you are taking care of a newborn who requires 100% of your attention, it can be hard to find resources for your own healing. If you’ve put together a postpartum plan during pregnancy, you will have all the tools easily accessible plus you will avoid many common postpartum problems!


  3. You (most likely) won’t have a doctor’s appointment until 6 weeks after giving birth


    This, to me, is crazy. It’s within those first six weeks that a woman needs the most amount of care and attention and when the medical community needs to be supporting the new mom the most.

    It’s during these first six weeks when your body requires the most amount of healing. If women are able to care for themselves in this early time postpartum, they can prevent lots of common postpartum problems like incontinence, prolapse, anxiety and overwhelm. Having a healing plan in place will help you do that efficiently and easily because you’ve gotten all the resources and items in place during pregnancy.

    Do you want a postpartum healing plan that’s been carefully put together by yours truly? You will get my full postpartum healing plan, my postpartum sanctuary plan, mama self-care check list PLUS the herbs and supplements shipped to you for your convenience. Ready for your amazing postpartum healing plan? Just head over HERE to schedule an appointment.


Postpartum_plan.png

Hi, I’m Dr. Potter and I help women feel vibrant and healthy during their motherhood journey.

Are you wanting to become pregnant? Head over HERE.

Are you pregnant? Head HERE.

Did you already have your baby? Head over HERE.