May is both Women's Health Month and Preeclampsia Awareness Month - so it felt like the perfect time to dig into a topic that doesn't get nearly enough attention. Let's talk about preeclampsia. What is it? Preeclampsia is a pregnancy complication that develops after 20 weeks of gestation and can also occur in the postpartum period. It's characterized by persistent high blood pressure and, often, protein in the urine, signs that the body is under significant stress. In the United States,...
12 days ago • 3 min read
The Mastitis Advice You Were Given Was Probably Wrong - Here's What We Know Now If you've ever been told to apply heat, massage hard, and push through the pain of a "clogged duct" - you were following the best guidance available at the time. But science has caught up, and the new clinical guidelines on mastitis look quite different. Understanding what's actually happening in your body gives you the power to respond in a way that truly helps. Here's what the latest evidence tells us: First, a...
19 days ago • 3 min read
I hear this all the time: "I'm pregnant and want to exercise, but I have no idea what I can do." My advice? Keep it simple. If you're already exercising, keep doing what you love, as long as it feels good. You don't need to overhaul your entire routine just because you're pregnant. You may need to make small tweaks as things progress, but especially early on, your current routine is probably just fine. (The main exceptions: scuba diving, contact sports, and anything with a high fall risk are...
26 days ago • 2 min read
The postpartum period is one of the most nutritionally demanding seasons of a woman's life and one of the most under-supported. I want to share some evidence-informed guidance that can make a real difference in how you feel and recover. Start fueling immediately after birth. The window right after birth is often overlooked. Aim to eat and drink something within the first 60 minutes after the placenta is delivered. At minimum, prioritize protein and electrolytes - your body has just done...
about 1 month ago • 2 min read
April is Cesarean Birth Awareness Month and we are showing up for every mama who has been through this experience. Nearly 1 in 3 births in the United States are cesarean deliveries, and most are unplanned, leaving many new parents feeling unprepared for the physical and emotional recovery that follows. You deserve better than that. You deserve real information, real support, and a community that sees you. So let's talk about recovery - all of it. THE FIRST 5 DAYS: Your Only Job Is to Heal A...
about 1 month ago • 5 min read
April is Cesarean Birth Awareness Month, and I want to take a moment to talk about something that affects a significant portion of the people I support. The cesarean delivery rate in the United States reached 32.4% in 2024 CDC, meaning roughly 1 in 3 babies born in this country arrives via cesarean. Whether you’re currently pregnant, planning to become pregnant, or already on the other side of a cesarean birth, I believe you deserve clear, honest information about what this surgery involves...
about 2 months ago • 4 min read
Protein is having a moment and honestly, it deserves it. If you've been anywhere near a wellness space lately, you've probably noticed that protein is everywhere in the conversation. And for good reason. It's one of the very first things I focus on with my 1-on-1 clients, because the truth is: most women simply aren't eating enough of it. Not even close. So let's talk about how to actually change that - no matter where you're starting from. Start Simple: More at Every Meal The most...
about 2 months ago • 3 min read
If you've spent any time on women's health content online, you've probably come across advice that sounds something like this: "Rest during your period. Train like a man during your follicular phase. Push your hardest at ovulation. Stick to yoga and light weights during your luteal phase." It's everywhere and it's not entirely wrong. But it's not entirely right either. And for many women, it's actually doing more harm than good. The problem with one-size-fits-all advice The biggest issue with...
2 months ago • 3 min read
If you've heard of creatine before, you might have pictured gym bros and protein shakers. But what if this well-researched supplement was one of the most powerful tools available to you during pregnancy and postpartum? Let's talk about it. So, what is creatine? Creatine is a naturally occurring compound made from amino acids that your muscles and brain use for energy. Your body produces it on its own in the liver, pancreas, and kidneys and you also get it through foods like red meat, seafood,...
2 months ago • 2 min read