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Your 4th Trimester Plan 

Enter your details below to get your FREE comprehensive 4th Trimester Plan. Use this as a guide for your partner, family & friends so that they will know how best to support you during your fourth trimester and beyond. 

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During pregnancy, our bodies BUILD BABIES. The foods you eat are the only way both you and your baby get the nutrients needed. 

We spend so much time preparing for the birth, but very little (if any) thinking about or planning for what happens afterwards.

Once your new arrival is here, all the focus is on the baby… and the “birth of the mother” herself gets pushed into the background.

The fourth trimester is a period of huge adjustment and change for both you and your baby.

This is a time of recovery and healing and to support the transformational journey of pregnancy to motherhood.

You’re getting to know your baby - their cries, their patterns, learning how to breastfeed, while adjusting to the hormonal, physical and mental changes that are happening within you.

This is a time where you need genuine support around you. People want to support you, and if you indicate what you need in advance, people can decide how they can best respond. This is where the 4th Trimester Plan can be a really useful tool. 


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It’s common for many new mums to have depleted levels of key nutrients. This includes many essential micronutrients such as zinc, vitamin D, iron, magnesium, B12 that are all needed for your body to feel great. This depletion can lead to poor immune function and subsequent issues such as mastitis and poor gut health. It can be a trigger for autoimmune disease and can also be a vicious downward spiral towards postnatal depression.

You’re tired, you might snack on biscuits and toast to get you through the day and the hypervigilance and lack of sleep are starting to wear you down. Your child health nurse or GP may tell you "this is normal, you're a new mum!", but what is "normal" and what is "common" are not the same thing. It is common to see so many new mums walking around like zombies, trying their best to keep up appearances because they think they have to - but it is not normal for this to continue or to interfere with your daily life. 

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While the postnatal period technically lasts for 6 months after your baby is born, it’s not uncommon for mums to really start noticing that they don’t feel like they expected to at around 6-12 months after your baby is born. You might be experiencing;

  • Low energy levels and fatigue
  • Unreasonable guilt, feeling overwhelmed
  • Memory loss, poor concentration
  • Irritability or weepiness
  • Difficulties losing pregnancy weight
  • Poor gut health
  • Being susceptible to colds and infections & feeling run-down
  • Brain fog or “baby brain”
  • Insomnia and/or non-restful sleep
  • Loss of skin elasticity, skin dryness, softer nails, thinning hair
  • Painful periods, PMS, decreased libido

A lot of these symptoms might seem “normal” to experience after giving birth, and there is an adjustment period for sure, but when these signs and symptoms don't improve, or they get worse, then it’s time to get some help.

Book your Free Call

To discuss how I can help you with;

Recovery & healing

Gut health

Breastfeeding (including food intolerances)

Hormone imbalances

Postnatal depression and/or anxiety

Postnatal depletion & how to replenish your nutrient stores

Practical ways to nourish your body with simple, easy to eat with one hand trapped under a sleeping baby meals & snacks!

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