How to Feel Your Best Through Motherhood: Preconception, Pregnancy, and Postpartum

Motherhood reshapes every part of you – mind, body, and soul. It asks you to give more than you ever thought possible. 

But in the process of giving, we can often forget our own needs.

Caring for yourself may not look the same as it used to, but that doesn’t mean it’s any less essential. Whether you’re preparing for pregnancy, navigating the unknowns of postpartum, or discovering your rhythm as a new mom, wellness isn’t a luxury. It’s a necessity. 

As a mother, your well-being is the foundation from which everything else grows. 

This is why we’re so passionate about the concept of self-health – you're not only supporting yourself by nurturing your body, mind, and skin. You’re creating the space to show up fully for the ones you love.

This is the first in a two-part series on prioritizing wellness in motherhood – because as your role shifts, so should the way you care for yourself. 

Let’s begin with the earliest stages.

Preconception Health: Healthy Foundations for Pregnancy

Preparing for pregnancy isn’t just about timing. It’s about creating a foundation of health and vitality. Small, intentional shifts in your nutrition, lifestyle, and wellness routine can support fertility and overall well-being for the journey to come.

Supporting Your Mind in the Preconception Phase

The preconception phase can be an emotional rollercoaster. Waiting, hoping, and navigating the unknown can take a toll. While you can’t control the outcome, you can take steps to create an environment of peace and balance within. 

Here are some of the best ways to help you stay grounded through the inevitable ups and downs of the preconception phase: 

Stress Management

Stress management is an essential tool in preconception. Stress can play a large role in your body’s ability to conceive. (We probably all have that one friend who tried for YEARS to get pregnant, gave up, and then finally got pregnant accidentally, right?) 

Try one of these stress-reducing practices:

• Vagus nerve exercises 

These simple exercises move your body into the “rest and digest” phase. The vagus nerve is your body’s command center for stress regulation, helping you exit the fight or flight state. Over time, these exercises help your body learn to self-regulate in stressful situations. Vagus nerve exercises might include:

• • Cold exposure 

  • Deep breathing 

  • Mindfulness 

  • Gentle stretching

• Somatic practices 

Intentional movements can help you process emotions naturally through the innate mind-body connection. Somatic practices release trapped emotions and trauma stored in your body’s fascia and muscles. Somatic techniques vary but include: 

• • Rhythmic tapping 

  • Intentional stretching

  • Repetitive movements

  • Deep breathing

Mentally + Emotionally Preparing for Pregnancy

Preparing your heart and mind for pregnancy is just as important as preparing physically. By cultivating a sense of peace and preparedness, you can step into pregnancy with more clarity and confidence. You can start by: 

• Processing emotions + setting intentions – it’s okay to have mixed emotions! Sit with them. 

• Journal 

• Meditate or pray 

• See a counselor or talk with a trusted friend

• Investing in education – go into this time with curiosity and hope. 

• Read books (check out your local library or borrow a friend’s book)

• Take online birth or childcare courses at your own pace

• Take group courses in person to build community 

• Talking with friends or family – connection is invaluable, whether you want to hear someone else’s experience, or just want someone to sit with you on your journey. We aren’t meant to do life alone!

Nurturing Your Body in Preconception

Nurturing your body in preconception is about creating a strong foundation for you and baby. Small but meaningful choices can help prepare your body for pregnancy, from fueling yourself with nutrient-dense foods to regulating hormones.

Nutrient-Dense Diet

Your diet plays a direct role in fertility and early pregnancy health. Choose nutrient-dense foods to build nutrient stores. Add these things into your diet to nourish your body, supporting fertility and a healthy pregnancy: 

• Whole, organic fresh foods – full of antioxidants, fats, vitamins, and minerals

• High-quality animal protein – supports hormone production, egg quality, + blood sugar 

• *Tip: Look for regenerative, organic, grass-fed, pasture-raised, wild-caught

• Healthy fats – foods like fatty fish, avocados, and walnuts can help support balanced hormones and optimal nutrient stores

• Bioavailable sources of vitamins and minerals – including liver, eggs, and collagen

Hormone-Balancing Practices

Hormonal health lays the groundwork for a smooth transition into pregnancy. Here are a few ways to support healthy hormone balance: 

• Follow circadian rhythms – align your eating, movement, and time outside with the sun.

• Cycle syncing – learn how your menstrual cycle impacts your body, enabling you to live more in tune with your body at each phase.

• Eat for balanced blood sugar – blood sugar levels are a critical part of balanced hormones. Aim for meals balanced in healthy fat, protein, and fiber.

Physical Strength

Strengthening your body sets the stage for an active, comfortable pregnancy. Making small shifts now enables you to experience pregnancy with more strength and vitality. Working out also helps your body detox through sweat. A stronger, less burdened body = better fertility. Any movement is good – the main point is to stay active! We recommend trying:

• Strength training to build muscle 

• Pilates or yoga to build core strength

• Rebounding to support lymph flow

• Walking or running

*Tip: When energy is low around your menstrual cycle, opt for sweat in other creative ways 

Caring for Your Skin in the Preconception Phase

Caring for your skin isn’t just about appearance. It also assists in reducing toxic exposure, building skin resilience, and creating a simple routine that nurtures your skin and body. 

Non-toxic Swaps

One of the easiest ways to start is by swapping conventional personal care products for non-toxic alternatives. Since your skin absorbs what you apply, start with simple, impactful changes like: 

• Skincare – opt for skincare products that don’t use greenwashing tactics

• Deodorant – choose deodorant free from aluminum, fragrance, and toxic chemicals (Take our deodorant quiz to find your perfect non-toxic match!)

• Dry shampoo – swap to an aerosol-free shampoo, since aerosols usually contain toxic chemicals + carcinogens 

Skin Microbiome Support

Supporting your skin microbiome is key since you experience a lot of hormonal shifts during pregnancy. A healthy barrier can help your skin adapt to the changes. Support your skin microbiome with: 

• Oil cleansing – gently cleanses + locks in moisture without stripping your skin or disrupting the delicate microbiome. 

• Focus on moisture with fatty acids – animal-based ingredients provide unparalleled nourishment and support hydrated skin. Check out our Plumping Line for moisture barrier support. 

• Try slugging overnight with our Everything Balm for even more potent results.

• Say no to harsh exfoliants – instead of chemical and abrasive exfoliators, try facial dry brushing.

*Tip: If you want more information on fertility, check out this natural fertility post. 

Preparing your body for pregnancy is an act of nourishment, patience, and care. As you take these steps, you’re laying the groundwork for a healthy, supported pregnancy. 

Let’s dive into the next chapter – pregnancy itself.

Pregnancy: Supporting a Growing Body

Pregnancy is a season of profound transformation. Your body is creating and nourishing new life. As you grow, stretch, and adapt, embracing how your needs shift brings a deeper sense of care and intention to this season.

Supporting Your Mind in Pregnancy

Supporting your mind during pregnancy is often about finding peace amid changes. Whether through rest, mindfulness, or simply letting go of expectations, listen to what you need. Giving yourself grace allows you to navigate emotional shifts with ease and presence. 

Embracing Change

Pregnancy is full of unknowns and moments of overwhelm. Instead of striving for control, focus on creating space for reflection, relaxation, and connection. To help process, find ways to stay present – such as:

• Journaling 

• Talking with a trusted friend

• Removing devices that distract you from being present, like phones or TV

• Spending more time in nature

Mindfulness Practices

Simple mindfulness practices also help anchor you in the moment and foster a sense of peace as you prepare for parenthood. Try:

• Deep breathing

• Gratitude

• Meditation or prayer

• Stillness 

• Talking to your baby 

• Visualizing your empowering birth experience 

Nurturing Your Body in Pregnancy

Nurturing your body during pregnancy means tuning into its changing needs. As your body grows a precious new life, you can support your well-being and by extension, the life within. 

Hydration

Your body’s working harder than ever, which makes hydration even more important. Hydration can support circulation, digestion, and energy as your blood volume almost doubles. 

But hydration isn’t just about plain old water! Your body needs a variety of hydrating drinks and foods to help boost the absorption of benefits. Plus, you can habit stack by incorporating nutrients and minerals that aren’t in a standard glass of water. Mix things up with other hydrating choices like:

• Melons

• Cucumbers

• Citrus fruits 

• Mineral-rich water (adding trace minerals or electrolytes)

• Nourishing broths

Movement 

Movement is another key part of pregnancy wellness. Since it can be challenging in the first trimester, just do what you’re able to. Staying active has so many benefits including: 

• Improved circulation 

• Alleviating discomfort

• Balancing blood sugar 

• Supporting an easier labor

Here are a few ideas for movement:

• Gentle daily walks, especially after meals

• Stretching or prenatal yoga

• Strength-training in the 2nd + 3rd trimesters

Intentional Nourishment

Nutrition is the foundation of both your health and your baby’s development. Nutrient-dense foods are essential building blocks for growth and energy. Similar to preconception, you’ll want to include things like: 

• High-quality animal proteins – protein is essential for a strong, healthy placenta, and the building block of our bodies. Midwife Lindsey Meehleis from our expert panel said this about protein in pregnancy: 

“Protein is the foundation for health. Not only is it the foundation for the baby’s health but for the mother that needs to be healthy for the rest of her life to raise these children. I recommend getting a minimum of 80 - 100 grams of protein every single day."

• Healthy fats – cooking with fats like tallow or coconut oil + consuming foods like fish, chia seeds, or avocado can help support hormone health and nourish your growing baby’s brain.

• Liver – though it’s controversial to some, it’s arguably one of the most nutrient-dense foods, packed with essential vitamins and minerals. Many holistic health practitioners even recommend it in place of a prenatal for bioavailable nourishment. 

Caring for Your Skin in Pregnancy

Caring for your skin in pregnancy is all about nourishment and protection. To support your skin as it stretches and adapts to the incredible miracle of life, choose gentle, non-toxic products and focus on hydration.

Stretch Mark Support + Hydration

We’re here to remind you: stretch marks are a natural part of pregnancy! So release the pressure for “perfect” skin, and embrace it as a sign of your incredible transformation. Even still, hydration and nourishment can help skin stay supple and resilient. Here are our best tips for both preventing + treating stretch marks: 

• Dry brushing provides gentle exfoliation, kickstarting lymphatic drainage and gentle detox. 

• Red light therapy is an excellent resource for healing + supporting skin 

• A belly band can help take pressure off your growing belly and stretching skin

• Our multi-tasking Baby Balm rich in animal-based fats, soothing calendula, and marshmallow root soothes and moisturizes delicate skin

• Nourishing Body Butters are the perfect non-toxic moisturizer to lock in hydration as your final step

Pregnancy-Safe Skincare

In pregnancy, prioritize gentle skincare made with pure, non-toxic ingredients. Opting for natural products will nourish and support your skin through every unique change. 

Primally Pure products are thoughtfully formulated with pure, clean ingredients – making them a great choice for this season of life. We feel comfortable with all our products throughout pregnancy aside from our Fancy Face Serum (which we created a pregnancy safe version of ;)). 

*Tip: If you’re concerned about essential oils in pregnancy, check out this conversation with our formulator, Tommi!  

As you move from pregnancy to motherhood, remember: every act of love and nourishment you give to yourself is passed on to your growing little one, too.

Early Motherhood + Postpartum: Recovery and Transition

The postpartum season is one of deep healing, adjustment, and learning to care for yourself and your baby in entirely new ways. Motherhood doesn’t erase who you were. It expands and reshapes you into someone even more resilient, capable, and whole.

This transformation requires just as much care and intention as pregnancy itself.

Supporting Your Mind in Postpartum + Early Motherhood

Postpartum and early motherhood bring a wave of emotions – joy, exhaustion, and everything in between. Giving yourself grace, asking for help, and finding small moments of rest can support your headspace. 

Prioritizing Rest + Emotional Support

Sleep is one of the most powerful tools for postpartum recovery, helping your body:

• Heal physically from birth

• Regulate hormones

• Restore energy

While uninterrupted rest may be hard to come by, prioritizing pockets of sleep whenever possible can make a meaningful difference in how you feel. Here are a few tips:

• Nap when you can – even a 20-minute rest!

• Set up a calming nighttime routine (low lights, no screens, warm tea)

• Ask for support from a partner or loved one

*Tip: Check out our deep sleep guide for more specific practices to support restorative rest.

Mental Health + Self-Compassion

Postpartum is a beautiful yet vulnerable time. It’s common to experience shifts in mood, anxiety, or unexpected feelings of sadness. If feelings of overwhelm, depression, or anxiety persist, reach out for support. Getting help isn’t selfish – it’s an act of love for yourself and your baby. A few ways to support mental well-being might include:

• Finding a therapist or a new mom support group

• Spending time outside for fresh air and movement

• Connecting with trusted friends or family members

• Allowing yourself small indulgences – a warm bath, a favorite book, or quiet time alone

Nurturing Your Body in Postpartum + Early Motherhood

By listening to your body and giving it the time it needs to recover, you start the motherhood journey better equipped. Nourishment, movement, and gentle recovery practices can help restore balance and strength for the fun (and tiring) days ahead.

Supporting Hormonal Balance

In the postpartum phase, hormonal shifts fluctuate, impacting mood, metabolism, and overall energy. Here are a few ways to support hormonal balance:

• Placenta encapsulation – some women find it helps with mood swings, postpartum recovery, and energy

• Herbal blends – tonics, teas, and tinctures (We love Milk Moon tonic)

• Daily rhythms – gentle movement, grounding outside, and stress-reducing practices

Replenishing Nutrients

Pregnancy and birth deplete essential nutrients like iron, zinc, and B vitamins. Replenishing your body with mineral-rich, whole foods is key to sustained energy and recovery during this demanding season with a newborn. Focus on:

• Warm, nourishing meals like stews and broths

• High-quality proteins to rebuild strength

• Healthy fats for hormone balance

• Whole-food supplements like liver or desiccated organ capsules

*Tip: Ask a friend or family member to set up a meal train so loved ones can help provide nourishing food!

Pelvic Floor Care

Your pelvic floor is essential for rebuilding core strength and recovery after birth. It can aid in healing and prevent discomfort, through things like: 

• Breathwork exercises to reconnect with core muscles

• Walking and low-impact movement to encourage circulation and deliver healing nutrients to the body

• Gentle pelvic floor therapy (visit a professional, purchase a book, or use online resources) 

• Everyone has unique needs with pelvic floor healing based on their body, pregnancy, and birth experience. Consulting with a professional is your best route to ensure you’re caring for your pelvic floor appropriately. 

Caring for Your Skin in Postpartum + Early Motherhood

Caring for your skin postpartum is more than just a routine. It’s a simple, grounding way to reconnect with yourself, support your body’s healing, and restore confidence as you adjust. (Plus, sometimes you really need an excuse to step away for a moment!)

Skin Barrier Repair

Postpartum skin can become more sensitive and depleted. Barrier repair is essential to restore hydration, resilience, and a healthy glow. Choose rich, nourishing ingredients that replenish and protect your skin’s natural barrier. Here are a few simple skincare tips to consider:

• Use a cleansing oil for gentle yet effective care (+ swap for a low-sudsing body wash too)

• Layer a facial mist with your oil-based products to lock in deeper moisture (oil and water DO mix here ;))

• Try slugging overnight with our Antioxidant Balm (Baby Balm works too if you have it on hand already) 

• Facial dry brush in the AM to restore glow, nudge cell turnover, and balance the skin barrier

*Tip: Apply a face mask while breastfeeding or during nap time for a little self-health moment!

Postpartum Breakouts

Exhaustion as a new mother is hard enough. Dealing with unexpected breakouts on top of it all can feel unfair. Even with good nutrition and clean skincare, hormonal shifts can throw your skin off balance. Fortunately, there are ways to support your skin through this transition.

• Our Clarifying Line is great for clearing breakouts 

• Layer in our Regenerative Hemp Mask or Serum to soothe + support repair

• Spot treat breakouts with our Clarifying Mask 

• Encourage gentle sweat to help your body detox 

• Facial cupping or facial rollers can bring fresh nutrients to repair + rejuvenate tired skin

• Apply a tinted lip balm to nourish your lips + boost confidence between daily tasks

*Tip: Keep facial tools on your nightstand for easy access while breastfeeding or unwinding before bed. During the day, habit-stack by applying a mask while folding laundry or in quiet moments.

Postpartum Hair Loss

Hair shedding is completely normal during postpartum due to hormonal shifts, but that doesn’t make it any less frustrating. While hormones are the main culprit, you can support scalp health and re-growth with: 

• Scalp massages – use a nourishing oil to stimulate blood flow

• Nutrient replenishment – prioritize protein, collagen, iron, and zinc in your diet

• Nettle tea infusions – steep loose-leaf nettle tea overnight (or at least 8 hours) to help support hormonal balance and restore healthy hair growth.

• Gentle, non-toxic hair care – to protect your scalp from stripping surfactants or chemicals (Check out Innersense products)

• Low ponytails or buns – high ponytails can create more stress on the hair follicles. Keeping hair in a low pony or bun could help minimize hair loss 

• A boar hair brush – the fine bristles can do wonders for taming unruly baby hairs!

• Stimulate lymphatic drainage – use a gua sha tool or facial roller along your hairline and scalp to encourage circulation + reduce stagnation

This season may feel overwhelming at times. Give yourself permission to move at your own pace. Heal, learn, and grow alongside your baby. With patience, nourishment, and self-compassion as your foundation, you’ll find your rhythm in this new chapter of motherhood.

Honoring Every Season of Motherhood

Motherhood is a journey of constant transformation – one that asks you to give, grow, and adapt in ways you never imagined. As you move through each stage, from preconception to pregnancy and postpartum, remember that caring for yourself shouldn’t feel like an afterthought. 

Small, intentional acts of nourishment, rest, and wellness can make all the difference in how you feel, inside and out.

Motherhood is an evolution, not an overnight change. Allow yourself the space to grow and heal. Because no matter the season, you deserve to feel supported, balanced, and deeply cared for.

XO

In the next part of this series, we’ll continue the conversation by exploring ways to care for your body, mind, and skin as motherhood evolves.

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