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Life Stages · Pregnancy

The Pregnancy
Protocol

Pregnancy and the postpartum year are among the most physiologically demanding stages of a woman's life, and among the most under-supported. This protocol covers preconception, each trimester, and the fourth trimester, with the labs worth tracking at every stage.

If you only do one thing

Optimize your health before conception, not just during pregnancy.

Why it matters Preconception First trimester Second trimester Third trimester Postpartum My data →

Why this matters

Mother and child

The health you build before conception shapes pregnancy outcomes and your child's lifelong health. Blood sugar, thyroid function, iron status, and nutrient stores all affect how a pregnancy progresses, and most can be measured and corrected months in advance.

Postpartum, the body goes through rapid hormonal, metabolic, and structural change, and recovery is too often left unmanaged. Measuring and supporting this stage protects both mother and child, and sets the baseline for the decades that follow.

The protocol, by phase

Preconception to postpartum
Phase 01

Preconception

Ideally 3 to 6 months before trying

Protocol

  • Optimize the foundations first: nutrition, sleep, stress, movement, and toxic-burden reduction.
  • Prenatal with a blend of regular folate and methylfolate, plus choline, omega-3 DHA, vitamin D, and iron as needed.
  • Lower environmental exposures (plastics, pesticides, heavy metals) well before conception.
  • Correct deficiencies early, while there is time to retest.

Labs to ask for

  • Full hormone panel, TSH, free T4, and thyroid antibodies
  • Ferritin, iron panel, and complete blood count
  • Fasting glucose, fasting insulin, and HbA1c
  • Vitamin D, B12, folate, and omega-3 index
  • Toxic-burden panel (heavy metals, plastics, mycotoxins)
Phase 02

First trimester

Weeks 1 to 13

Protocol

  • Continue the prenatal, DHA, and choline daily.
  • Prioritize protein and whole foods, even when appetite and nausea make it hard.
  • Keep moving: strength and zone 2 as cleared by your provider.
  • Protect sleep; fatigue in this phase is real and expected.

Labs to ask for

  • TSH and free T4 early, since thyroid demand rises quickly
  • Complete blood count and ferritin
  • Fasting glucose or HbA1c as an early baseline
  • Vitamin D
Phase 03

Second trimester

Weeks 14 to 27

Protocol

  • Increase protein and total intake as the baby's growth accelerates.
  • Maintain consistent strength and cardio; adapt positions as your body changes.
  • Track blood pressure and glucose trends, not only single readings.
  • Start pelvic floor work with a specialist.

Labs to ask for

  • Glucose tolerance screening, typically weeks 24 to 28
  • Complete blood count and ferritin, since iron needs peak
  • Repeat TSH if previously out of range
  • Blood pressure at every visit
Phase 04

Third trimester

Weeks 28 to birth

Protocol

  • Keep moving daily; walking and mobility work support labor preparation.
  • Prioritize sleep positioning and nervous-system regulation.
  • Prepare postpartum support in advance: food, help, and sleep plans.
  • Build community before the baby arrives.

Labs to ask for

  • Complete blood count and ferritin before delivery
  • Blood pressure monitoring, including at home
  • Repeat glucose if earlier screening was borderline
Phase 05

Postpartum

The fourth trimester and beyond

Protocol

  • Rebuild with protein, targeted supplementation, and gradual strength work.
  • Support pelvic floor and core recovery with a specialist.
  • Screen for mood changes and protect sleep and social connection.
  • Continue DHA and the prenatal while breastfeeding.

Labs to ask for

  • Hormones and full thyroid panel, since postpartum thyroiditis is common
  • Ferritin, iron panel, and complete blood count
  • Vitamin D, B12, and omega-3 index
  • Fasting glucose and HbA1c, especially after gestational diabetes

References

Read the evidence
  1. International Association of Diabetes and Pregnancy Study Groups (2010). Recommendations on the diagnosis and classification of hyperglycemia in pregnancy. Diabetes Care. Read the study ↗
  2. Institute of Medicine (2009). Weight Gain During Pregnancy: Reexamining the Guidelines. Read the report ↗
  3. American College of Obstetricians and Gynecologists (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period, Committee Opinion 804. Read the guidance ↗
Medical disclaimerThis page is for informational purposes only and does not constitute medical advice. Pregnancy and postpartum care must be individualized with your physician. Target ranges shown are general reference points; your provider may use different ranges based on your history.
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