5 Surprising Ways to Help With 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.


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.

3 Important Ways to Boost Fertility After Having a Baby

You have a baby and you’re trying to get pregnant with your second (or third, or fourth!) but it’s harder than you thought to get pregnant this time. This can be heartbreaking, and it’s more common than you think.

Here are 3 important ways to help optimize your fertility for another baby.

  1. Nutrient deficiencies

    You’ve already been pregnant and have grown a baby. A lot of your nutrient reserves went in to growing that baby. Make sure to replenish yourself with very nutrient-dense foods.

    You can also be tested for basic nutrient deficiencies like B12, iron, folate and fatty acids which are all very important for making a baby.

  2. Thyroid hormones

    Thyroid hormones directly talk with your ovaries and help with ovulation. When optimizing your fertility, getting a full thyroid panel ordered is important. This includes TSH, free T3, free T4, and thyroid antibodies.

  3. Progesterone

    Progesterone is a hormone that helps with ovulation and with growing the baby in the early days after conception. Once the baby is conceived, the mom will start rapidly making more progesterone. If the mom doesn’t have enough progesterone to start with, or doesn’t make enough when she needs to, this could affect implantation and the growth of the baby.

    Thankfully, progesterone is a simple blood test. If you are low in progesterone, there are lots of options for replacing it to help support fertility.

    (and one more extra tip for good measure!)

  4. Process your previous birth stories

    Often women have births that don’t go as planned. This can be very emotional for women. And sometimes women have experienced some physical trauma during the birth process that was hard to heal both physically or emotionally. Processing what happened in your previous birth may be a helpful way to move forward for your next baby.

Fertility after baby

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.

3 Surprising Ways To Help Your Hair Loss After Birth

You start noticing the hair loss a few weeks after giving birth. At first, it starts coming out in small amounts and then in large clumps! You start to wonder if this is normal or healthy or if you will start to have big bald spots on your head.

Rest assured, all this hair loss after birth is normal and common. All women experience hair loss after birth. Why? Because during pregnancy the amount of hair you lost decreases which is why so many women feel like their hair is thick and shiny during pregnancy. After delivery normal hair loss will start back up again PLUS the extra hair from pregnancy will also be lost.

Even though all women go through hair loss after giving birth, there are a few things you can do to make the hair loss less extreme and help your hair grow back effectively.

Without further ado, 3 Surprising Ways to Help Your Hair Loss After Birth

  1. Drink nettle infusions daily

    First, what is a nettle infusion? Basically it’s a very strong tea of nettle leaves, steeped for up to 8 hours. Nettle leaf is incredibly dense in vitamins and minerals which are pivotal to healthy hair growth. It may be surprising, but the beginning of healthy hair starts from the inside out which is why nettle is an important treatment. Some people also find using nettle infusion topically to help with hair re-growth as well.

  2. Get thyroid hormones checked

    It’s true that all women experience hair loss after birth, but if you are experiencing way more hair loss than expected and for a longer period of time, you will want to get your thyroid hormones checked. Make sure to get a full thyroid panel of TSH, free T3, free T4 and thyroid antibodies to get the best look at how your thyroid is operating.

  3. Eat protein

    Hair is made up of proteins so you need to be eating a lot of good quality protein to help hair grow! Good protein options for moms include animal proteins like beef and chicken, nuts, and full-fat dairy products.

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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.

Why Preparing For Postpartum Is Just As Important As Prenatal Appointments

You’re pregnant and you go to each prenatal appointment diligently. You are so excited to meet your new sweet baby. What will they look like? What will their personality be like? And more importantly for the moment, how is birth going to be? You go to a birth class that helps you feel prepared and confident as you go in to labor. And then, there is your baby, in your arms just like you’ve been waiting for.

Now you’re home with your partner and your baby. The first night home you barely get any sleep. It’s been a few days and you still haven’t been sleeping and your body feels sore (an understatement for sure!). You are terrified to have a bowel movement, you’re constipated and have hemorrhoids. You’re anxious about how to care for your baby and it all feels overwhelming. How are you supposed to be caring for this baby, being up all hours of the night feeding and changing diapers while also healing your own, tender postpartum body?

This story is not to scare mothers. This is a reality that far too many women experience. Right now during pregnancy moms concentrate about how to prepare for the birth. Reasonably so, birth is one of the most intense physical events you will ever go through. But ultimately birth lasts anywhere from a few hours up to a few days. Postpartum is the rest of your life.

In order to avoid common stories like the one I outlined above, we need to shift how we prepare for postpartum. Postpartum planning should be a part of every pregnant woman’s planning. I just mentioned that birth is one of the most intense physical events you will ever go through. A marathon may be something that you can easily imagine that is also physically intense. Would you run a marathon without a plan of how to heal your muscles and nourish your body afterwards? I’m guessing you wouldn’t.

It’s similar, and even more important to plan for what’s to come after your birth. Your body needs more nourishment and care than any other time in your life.

Postpartum mothers deserve proactive medicine. It’s common knowledge that postpartum mamas are susceptible to depression, anxiety and physical ailments like hemorrhoids, incontinence, pain with intercourse, and digestive problems after giving birth. All of these things are preventable if the mother is given the right care and support.

I can tell you the importance of postpartum planning from my two very different postpartum experiences. When I had my first baby, my body felt terrible and after having my second baby, I felt really good. What was the difference? I spent my second pregnancy planning for postpartum. I put together a whole postpartum rejuvenation plan that I diligently put into practice once my baby was born. It was incredible how nurtured and supported I felt during that second postpartum time and I wish that for you too.

Are you pregnant?

Do you want to set up a postpartum plan that helps you feel grounded, empowered and replenished after giving birth? Do you want to avoid common health problems like incontinence and depression after birth? You can. I have a postpartum planning session that’s just for you!

3 Universal Postpartum Traditions

As I researched postpartum care practices I read about what many other cultures currently do to support postpartum mamas. As I read about these other traditions, I started noticing patterns. A beautiful picture began unfolding before me. These cultures were thousands of miles away from one another, and yet there were overlapping core tenets describing how to care for the new mother.

These cultures around the world have developed traditions over thousands of years. These traditions focus on surrounding the new mother with a holistic healing plan that helps her body, mind and spirit gracefully move through the transition of being pregnant, to being a mother.

Here is a glimpse in to 3 universal postpartum traditions.


Mothers are kept warm in a variety of ways. Warm teas and broths are brought to her just after birth and kept going for the first month to three months postpartum. She is always kept warm with heaters, blankets, and warm socks on her feet. Herbal baths or steams are made for her. It’s of top importance that she not be near a draft and is bundled when she needs to go outside.


When a woman gives birth she loses a lot of blood and fluids and she is in a fairly depleted state. Many cultures have very specific foods that are given to the mother immediately after birth to help replenish her. Special broths and spiced ghee (clarified butter) are two examples.

For the next few weeks to few months foods that are easily digestible, warm and nutrient-dense are given to the new mother. Healthy fats, proteins and whole grains are priorities. Herbs and spices are also added to the new mothers diet to help with her digestion.

The immediate postpartum time (the first one to three months after birth) are not meant for the mother to go on any diets such as low-calorie or low-carb. This is a very special time to focus on loading the mother with nutrient-dense calories.

Medicinal herbs

Lastly, it’s universal to use medicinal herbs to help the mother heal and repair after birth. Sometimes the herbs are given in the form of medicinal teas, sometimes as spices in food, and other times used in baths and steams. Medicinal herbs are wonderful for the new mother because they have direct actions to help balance hormones, improve digestion, aide the uterus in going back to it’s original shape and help the mother regain energy and peace of mind.

Do you come from a family that has special postpartum healing traditions? Please share in the comments below!

Do you have a young baby?

Do you feel overwhelmed, exhausted and unsure how to help your body heal after birth? That’s exactly where I come in. Head on over HERE and we will develop a plan that will help you feel nurtured, cared for and most of all, healed.

Are you pregnant?

Do you want to make sure your postpartum time makes you feel grounded and empowered? Do you want to avoid common health problems like incontinence and depression after birth? Head over HERE and sign up for one of my vibrant postpartum prep sessions.

A Note About Metabolism

By Angela Potter

I find it hard to talk about weight loss and postpartum because I don't want to come across as someone who is perpetuating the idea that every woman needs to get back to their pre-baby weight right away (or at all!).  Birth changes us in so many ways and we come out on the other side women who are changed, and who are stronger because of it.


That being said, I understand how hard it can be to watch your body change drastically in just a matter of months.  


With my patients, I help them make gentle changes to help their bodies naturally lose the weight without going through a lot of drastic diet changes.


One big way to do that is work on boosting the metabolism.


Boosting metabolism helps your body use the food that you eat more efficiently (aka burns calories better!).  It also helps your body use your food for it's intended purpose which means you're getting use out of all the vitamins and minerals you eat. 


When your metabolism is sluggish, that can lead to stomach cramping, bloating, an inability to lose weight, or even weight gain.  


Boosting metabolism can support weight loss in a healthy way that involves making some really small changes to your regular diet.  Stay tuned on the blog for more information about how exactly to do that!