118:: A licensed psychologist's guide to trimester zero with Dr. Abigail Powell

Speaker: 00:00:00

Welcome to Wellness Fixes the Pod, a

by Maven Media production, where we

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believe you deserve real education

from real experts, delivered

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in a way you can actually use.

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I'm Dr.

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Kelsey Vick, your board-certified

orthopedic doctor of physical therapy, and

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this podcast was built for the girl who

is done feeling overwhelmed and frustrated

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by conflicting health noise and is ready

for something she can actually trust.

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Every week, we have honest, science-backed

conversations about your health,

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your hormones, your brain, your

body, and everything in between.

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No fluff, no fear-mongering,

just the truth.

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Because understanding your

body is the most powerful

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thing you can do for yourself.

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A table full of experts built for

the curious girl who wants the truth.

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So welcome.

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Your seat is waiting for you.

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And so a lot of women especially are

able to plan their lives, and conception

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doesn't always feel like a clear timeline.

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And I cannot tell you how much

more confident I am as a woman

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in my own separate entity than,

like, I was before I had kids.

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It is a drastic shift, and

you're so much better for it.

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So it's shown that, like, mom's

risk of a postpartum mood disorder

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goes down by 90% when she has a

supportive spouse and a spouse that

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is able to fulfill those needs.

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I did not really know what

flexibility was because it was

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usually my way or the highway.

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I know, and so, I mean, if you even

think about it, you've been waiting over

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nine months to meet this little thing,

and the, the only thing that they know

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is your voice and your heartbeat, and

then they're like, "Let me take this

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from you so you can go scrub a pan."

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I'd, I'd be like, "No, how

about you go scrub that pan?"

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Trimester zero has become this term to

indicate the phase before pregnancy, where

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women and men are starting to prepare

their bodies and their minds for that

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next stage of possibly starting a family.

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I'm currently in the stage where I'm just

looking for ways to better prepare both

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my health and my body physically, but

then also my brain, the conversations that

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need to be had between me and my husband,

between me and my family members, and

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the support system for our future family.

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I just love this idea of trimester zero.

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And knowing all that comes with

pregnancy and postpartum, and especially

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the mental health of the mom going

through pregnancy and postpartum, and

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the body changes, and having to care

for a new human, I know that there

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are a ton of mental health related

challenges that moms or future moms

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can go through in this trimester zero.

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So I wanted to have our next guest on the

podcast to talk through some of those.

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What can couples and individuals

be thinking of in trimester zero?

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What conversations need to be had?

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What are some of the common

challenges she sees in women who

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are in this trimester zero phase?

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What are some of the thoughts

that go through their heads that

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either make them a little bit more

fearful or anxious for pregnancy?

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And what are the thoughts and mantras that

they can tell themselves to help them move

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past some of those fears and anxieties,

or know that those are a normal part of

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pregnancy, postpartum, and motherhood?

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This guest is a licensed psychologist,

a certified mental health and

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nutrition clinical specialist.

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She's a mom of three and a military wife.

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She works with women throughout all stages

of motherhood, whether that is trimester

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zero, where people are just thinking

about starting a family and preparing

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their brains and bodies, whether it's

during pregnancy, postpartum, and beyond.

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This was a conversation I was super

excited about because I selfishly was

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able to get a little vulnerable and bring

up some of my own anxieties and fears in

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this trimester zero phase so that I could

talk through them with her, and how she

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might be able to help clients navigate

some of these challenges that I feel like

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a lot of us in this trimester zero face.

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So I hope you guys enjoy this

episode, enjoy this conversation.

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And with that, Dr.

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Abigail Powell, welcome to

Wellness Big Sis the Pod.

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Kelsy: So I've been very intrigued

with this relatively new concept of

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trimester zero, primarily because

I feel like I am in this trimester

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zero phase where I am not necessarily

ready to get pregnant, but I'm ready

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to start thinking about how to best

prepare my body and mind for pregnancy.

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And I come at it a lot from the

physical side of things as a physical

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therapist, but I feel like you come

at it from a more unique standpoint.

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From the mental health side of things.

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So from a psychological standpoint,

how can we be thinking about better

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helping our minds for pregnancy and

postpartum and all that comes with

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that in this trimester zero phase.

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Dr. Abigail Powell:

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For sure.

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So first, I love this question because

so much is happening in trimester zero.

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So people are not always talking

about it, but like from the outside

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it looks like we're trying to have a

baby, or yeah, we're thinking about

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growing our family, but mentally and

emotionally there's a lot more going on.

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And what's so common is like that

uncertainty around timing and control.

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So if you and your spouse are, you know,

just take like a random Wednesday, you

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likely know what you're having for dinner.

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And if you don't know easily,

you can go and pick up takeout.

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No biggie.

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You don't have to really plan a lot.

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You, it's fully in your control.

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And then if you don't really wanna

go to bed at a specific time, fine.

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It's completely in your control.

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And so a lot of women especially, are

able to plan their lives and conception

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doesn't always feel like a clear timeline.

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So when we were planning to grow

our family with our second, I was

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thinking, okay, I want them born

right before my first turns two.

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And I was thinking, alright,

so that means that we have to

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conceive exactly at this time.

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And that did not happen for us.

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And so immediately something just

like shot up in my brain where I was

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like, I need to be serious about this.

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I need to take this control back.

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When in reality it

wasn't a lack of control.

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It was a lack of flexibility

on my part because that's

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essentially what parenting is.

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Kelsy: I love that, and you've

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Dr. Abigail Powell:

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Yeah.

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Kelsy: few different things that

I think are important to note in

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Trimester Zero, specifically From

my sort of professional lens, the

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Dr. Abigail Powell:

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Okay.

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Kelsy: easy to see, but like you

said, a lot of these mental health

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sort of things are invisible where

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Dr. Abigail Powell:

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Okay.

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Kelsy: not even know someone is in this.

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Trimester zero phase or what part

of the trimester zero phase they

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are in, especially when it comes to

fertility struggles and challenges.

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Like I consider people who maybe

have some of those challenges

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in this trimester zero phase.

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So a lot of that is silent.

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And you spoke on something else about

the need for control and I definitely.

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Resonate with that.

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And two of the things that I feel

like I struggle with the most in

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this trimester zero phase, and I'm

not necessarily like looking to get

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pregnant in the near term, but it's

definitely something on the horizon.

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And I think the things that I struggle

with the most both relate back to

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this need for control, and one of

them being the physical changes that.

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might see in my body, I'm gonna definitely

see in pregnancy, I might see postpartum.

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And then also that life shift that

happens during pregnancy and postpartum.

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Where happy with where

I'm at right now in life.

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I love being able to travel.

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I love the flexibility

that my life brings.

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I love being, you know, auntie

and Tia, do a lot of my friends

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and nieces and nephews, and being

able to support in that way.

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And so a lot of the things that

I struggle with mentally in

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this trimester zero phase is.

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Thinking and accepting how that's

gonna get outta my control and

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it's gonna shift a little bit.

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So that's the life shift component.

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And then the physical shift is

definitely not unique to me, but I

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feel like a lot of people struggle with

their bodies are going to be during

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pregnancy and postpartum, and both of

those things are out of our control.

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So how would you help someone work

through some of those thoughts that

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I feel like are very, very common

in this trimester zero phase.

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Dr. Abigail Powell:

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So first thing that I would do is

normalize it immediately because I

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think that a huge part is society's

expecting us to be small, and then

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suddenly when we become pregnant.

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We're expected to then be big or it's,

we've worked so hard to get to a specific

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physical point in our life that then we

are suddenly more fatigue, not realizing

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the things that are going on internally,

because, I mean, just our existence.

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It's just so automatic, and so, I mean,

pushing ourself to the limit doesn't

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even look like showing up to work.

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It usually is in the gym or you know,

doing something fun or creative.

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But with pregnancy, a lot of the time

it's just existing and you kind of feel

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like you've hit that limit by noon, and

then you suddenly feel like all of these

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physical limitations that you're having.

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So first of all, completely

normalizing it and then reframing it

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as like, this is the beginning of me

building a whole new identity because

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we're not taking anything away.

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We're instead adding on and

saying, oh, this is somebody that

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I have the potential of becoming.

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Now when talking about our family

values and who we wanna be as a

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family, I get to start embodying that.

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And so is that going to be pushing

myself to a limit and being exhausted

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every single day, or is that going to be

saying, you know, right now I'm slowly

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switching over to a different phase

of life that is difficult right now?

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That's not easy, but I can do hard things.

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Kelsy: I like both of those

and I feel like it speaks

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to me, but I think a lot of.

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People struggle with

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Dr. Abigail Powell:

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Yeah.

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Kelsy: shift, the life shift.

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Like it's not, it's not unique to me,

but I love that you mentioned not.

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Replacing who you are in trimester zero.

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But what can you add to that?

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Like I can do hard things.

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I'm someone that does hard things now,

hard for me right now from a physical

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standpoint, might, like you said, be that

physical exercise, running that marathon.

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All of these hard physical things

that we do now, but that does.

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During pregnancy, but it's not that

it's replacing who I am, it's just this,

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Dr. Abigail Powell:

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Right.

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Kelsy: temporary shift that

my body is going through and

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understanding and accepting that.

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So I feel like you explained

it perfectly as how can I.

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Reframe my mindset of what my body's

capable of, and knowing that those

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baselines and those peaks might, might

alter a little bit from my physical shift,

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but then also, how can I embody this new

woman I'm becoming or might become in

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pregnancy and motherhood not necessarily

replace the old version of me who I love.

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Dr. Abigail Powell:

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Right, and I think that people

don't realize the person

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that they can become because.

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We usually, when you know, we're

in a good place in our life when we

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are planning to have a baby, we're

trying to control that timing of it.

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Saying, okay, well, I

like who I am right now.

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I think that I'm ready to take on

this extra role, but then they have

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no clue what motherhood is actually

going to bring because not only is it.

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A new role that you're taking on, but

it's a whole new identity and it shapes

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you in your physical form, professional

form, basically everywhere, where now

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you are suddenly focused on your family.

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And so it creates a whole priority shift.

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And then with that, that

identity comes with it.

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Kelsy: I think that's a very good point on

we don't know because we're not there yet.

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You know a lot of people who are in

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Dr. Abigail Powell:

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Yeah.

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Kelsy: zero, especially before they're

first, I actually haven't thought about

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this, but zero can also happen for the

second and the third, I'm sure too,

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Dr. Abigail Powell:

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Oh yeah.

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Kelsy: people talk about it when

it comes to, you know, the second

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and the third kid yet, but.

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I'm thinking of it more from a first

kid standpoint where there's a drastic

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shift, but it can totally happen

with the second and the third and the

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fourth, or however many kiddos you want.

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And thinking that we are assuming a

lot of these things, but we don't know

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who we can become, and that's a really.

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I guess important thing for me to hear,

and I think a lot of other people to

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hear, because we're assuming a lot of

these things and were talking earlier,

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but I feel like I hear a lot of what my

patients are saying entering pregnancy

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and motherhood, and I get this very biased

perspective on it because we're talking

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about how can I help their bodies in

pregnancy and postpartum, not necessarily.

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All of the good things that are happening.

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Like they're coming to me for

assistance with their physicality, which

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Dr. Abigail Powell:

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Mm-hmm.

231

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Kelsy: assistance for something,

they're not happy with something.

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So that is the viewpoints

that I'm getting.

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But I don't know how my, you

know, own self is gonna act in

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and postpartum, and that's okay.

235

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And that's.

236

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I guess, shift in control, but also

realizing that it can be so much better

237

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than what someone might think it might be.

238

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That rebuilding into the new self, not

only physically, but also like you said,

239

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with your, with that life shift too.

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Dr. Abigail Powell:

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Well, a lot of it, I think like as, as a

fellow eldest daughter, the, the idea of,

242

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okay, well I, I'm used to like being the

boss calling the shots and I mean that

243

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totally worked with my three siblings.

244

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Where I was, I was the

person in the front seat.

245

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I was the person on the We Controller one

when like, that was, that was so easy.

246

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Like in that trimester zero For

me, it happened mainly when trying

247

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for my second because our first

one was definitely a surprise.

248

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And so I kind of went straight

into trimester one of, okay, what

249

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in the world am I supposed to do?

250

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What, who am I supposed to be?

251

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So a lot of it is, okay, who am I gonna

be when both of my hands are full?

252

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How am I going to navigate?

253

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Work if that is something

that I want to do.

254

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And knowing how motivated I was

before my first having, my first

255

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being a little less motivated.

256

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How is this gonna be with two?

257

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And so this is a great example.

258

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Kelsy: know.

259

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Dr. Abigail Powell:

260

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Like we have one sick kid, one kid

that is taking a nap right now, or

261

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just woke up from his nap right here.

262

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And then we have another one where

I think my daughter's sleeping.

263

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And so you know what?

264

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You adapt and you overcome because I

was not a flexible person, but I learned

265

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that I needed to be at this point because

that's the mother that my kids needed.

266

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And I cannot tell you how much

more confident I am as a woman

267

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in my own separate entity.

268

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Then like I was before I had kids.

269

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It is a drastic shift and

you're so much better for it.

270

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Kelsy: I hear that so often too, and

that just speaks to who you were able to

271

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become even, know, a, a more empowered

version of yourself pre-pregnancy.

272

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And for someone in trimester

zero, I think that's.

273

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That's like one of the most

beautiful things you could hear.

274

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So with the, I guess new push for

trimester zero, there's also been

275

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this larger push on education

surrounding male fertility and like

276

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that other 50% part of the equation.

277

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So combining the two, looking at.

278

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that couples need to have in

this trimester zero phase to

279

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better help them in pregnancy,

postpartum parenthood, and beyond.

280

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What are some of those topics

that need to be brought up?

281

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Conversations that need to be had in this

phase to help of the, the parents, but

282

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also especially the mom, as she's about

to make these like major life shifts and

283

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major physical shifts within her herself.

284

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Dr. Abigail Powell:

285

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So a huge thing first off is like,

yes, you are a father, and father

286

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does mean like you have a child.

287

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However, father at that point

means we are supporting the mother

288

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when leading that means that.

289

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You are helping the mom

become who she needs to be.

290

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And a lot of that is

just the simple thing.

291

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So like the emotional support,

which is a whole new challenge for

292

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men where it's okay, I don't really

know that I can control this outcome

293

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right now because I know that my

spouse is about to be in pain.

294

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I know that there's gonna be a lot

of discomfort and I know that there's

295

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gonna be a lot of vulnerability

here and that can 100% upset.

296

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The father in that situation,

because I don't know about you, but

297

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I don't wanna see my spouse in pain.

298

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I would get really upset with that.

299

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They're that person that I chose to

spend my life with, and so it is my

300

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job to make sure that I am able to make

their life easier and that I can, you

301

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know, eventually help them become who

they wanna be and reach all their goals.

302

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So, with that being said.

303

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Discussing the father's role

in being supporting the mom.

304

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So as the mom is helping the child, the

father is now helping the mom, making sure

305

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that she's eating enough, making sure that

she gets that daily shower that she has to

306

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have in order to feel like a new person.

307

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A lot of people talk about night

responsibilities and they take shifts

308

00:16:49,017 --> 00:16:50,637

a lot of the time that needs to change.

309

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And so that ability to be flexible

with the family's needs as well.

310

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I also have to say like

financial expectations.

311

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So the mom might need

more than six weeks off.

312

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I know that I absolutely did.

313

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So understanding that that might

be more of a load on the father.

314

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And then another huge part

is like the parenting values.

315

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How are we going to

discipline our children?

316

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What does discipline look like?

317

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What does it not look like?

318

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And how are we going to come

at it from a team angle?

319

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Because mom and dad, we are a team.

320

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I don't ever want my children to say,

well, dad said I couldn't do this,

321

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so I'm going and I'm gonna ask mom.

322

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And she's gonna say the opposite.

323

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We're never gonna be against each other.

324

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And then lastly, like that mental

health awareness and support.

325

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So knowing that husband is like

the number one support system.

326

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For, for the mom.

327

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So it's shown that like mom's

risk of a postpartum mood disorder

328

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goes down by 90% when she has a

supportive spouse and a spouse that

329

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is able to fulfill those needs.

330

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That's massive.

331

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Kelsy: That's huge.

332

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I didn't even know that stat.

333

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That's wonderful.

334

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Dr. Abigail Powell:

335

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Yeah.

336

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Kelsy: That's.

337

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Oh my gosh, that's crazy.

338

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I didn't, I mean, it makes sense of

course, but being able to have that like,

339

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Guess science-backed

standpoint from it is huge.

340

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That is wild.

341

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And.

342

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Dr. Abigail Powell:

343

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That's a lot of pressure.

344

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Kelsy: It is a lot of pressure, but I also

feel like what you said earlier of support

345

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can be different for different moms.

346

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As an eldest daughter, I'm sure

your support looks different than

347

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someone who might be a little bit

more type B and flexible and fluid,

348

00:18:25,985 --> 00:18:29,915

like you probably were used to a

lot of structure and schedule and

349

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Dr. Abigail Powell:

350

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Yeah.

351

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Kelsy: that you had.

352

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And so talking about that before,

again, I definitely resonate with that.

353

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But talking

354

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Dr. Abigail Powell:

355

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Yeah.

356

00:18:35,808 --> 00:18:39,078

Kelsy: Understanding the support

you need might be different from

357

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someone like your best friend.

358

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And you also mentioned

flexibility, understanding that.

359

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I linking it back to what we were saying

earlier, I don't know how I am going

360

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to be during pregnancy and postpartum.

361

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I have this idea and this is the support

that I think I'll need, but being able

362

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to be flexible no matter the situation,

because maybe my support needs to be

363

00:19:01,293 --> 00:19:04,353

a little bit different than what we

talked about before in trimester zero.

364

00:19:04,653 --> 00:19:04,654

Dr. Abigail Powell:

365

00:19:04,654 --> 00:19:05,583

No, 100%.

366

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I did not really know what flexibility

was because it was usually my way

367

00:19:08,673 --> 00:19:12,363

or the highway, and my husband was

completely okay with that because

368

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we, we were pretty in sync and

in line our entire relationship.

369

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And so then when it came to children,

we were realizing that that's when

370

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we kind of started butting heads.

371

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And my husband kind of realized

after having our second.

372

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Oh, this is what she needs in order

to become a better mom, and I need

373

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to show up and do my own part in

supporting her because she's kind

374

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of like the base of that pyramid.

375

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That is what mom is.

376

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And so even though like man

can be the, the like face of

377

00:19:44,943 --> 00:19:45,898

the family, that leadership.

378

00:19:46,198 --> 00:19:50,398

A head role in a traditional

sense, mom is that base.

379

00:19:50,398 --> 00:19:53,728

So if mom is crumbling, then the

entire family is not going to do

380

00:19:53,728 --> 00:19:57,298

well, and then there's gonna be that

helpless feeling for dad as well.

381

00:19:57,628 --> 00:20:01,408

And so it is so imperative that we

are really prioritizing ourselves

382

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in whatever aspect that looks like.

383

00:20:03,688 --> 00:20:06,598

And it is so much more than

a shower and a meal alone.

384

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Like so much more.

385

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So yeah, understanding that like

self-sacrifice does not mean going without

386

00:20:13,198 --> 00:20:18,658

personal hygiene or going without food,

but self-sacrifice is, you know, things

387

00:20:18,658 --> 00:20:22,768

like maybe skipping out on that girl's

night, but prioritizing it regularly.

388

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So knowing that mom needs to be able

to be social with other people who

389

00:20:26,728 --> 00:20:32,008

get it, knowing that mom needs that

village, that support system, and really

390

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making sure that she's surrounded by.

391

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The right people who know what

she needs instead of people who

392

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just wanna help with a baby.

393

00:20:39,448 --> 00:20:42,388

Kelsy: I had a friend who recently

said, she was like, you know, people

394

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always come over during, you know,

postpartum and they wanna help with

395

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the baby, they wanna hold the baby.

396

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She's like, that's not what I need.

397

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I want to hold my baby.

398

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I want someone to clean my

399

00:20:52,621 --> 00:20:52,622

Dr. Abigail Powell:

400

00:20:52,622 --> 00:20:52,911

Yeah.

401

00:20:53,163 --> 00:20:53,553

Kelsy: You know?

402

00:20:53,853 --> 00:20:55,023

I always think about that.

403

00:20:55,023 --> 00:20:57,033

'cause someone who has, as

someone who hasn't experienced

404

00:20:57,033 --> 00:20:58,563

that before, I'm like, oh

405

00:20:58,666 --> 00:20:58,667

Dr. Abigail Powell:

406

00:20:58,667 --> 00:20:58,906

Yeah.

407

00:20:59,103 --> 00:20:59,673

Kelsy: of course.

408

00:20:59,673 --> 00:21:02,343

Like it's the, you know, one

of the best gifts you've ever

409

00:21:02,343 --> 00:21:03,333

been given is right there.

410

00:21:03,333 --> 00:21:06,633

And someone's coming over and

offering to take that from you a

411

00:21:06,876 --> 00:21:06,877

Dr. Abigail Powell:

412

00:21:06,877 --> 00:21:07,166

Yeah.

413

00:21:07,353 --> 00:21:09,183

Kelsy: so that you can go do dishes.

414

00:21:09,183 --> 00:21:11,943

Like there is something so

backwards about all of that.

415

00:21:11,943 --> 00:21:13,893

And I just hadn't registered that.

416

00:21:14,193 --> 00:21:14,194

Dr. Abigail Powell:

417

00:21:14,194 --> 00:21:14,553

I know.

418

00:21:14,553 --> 00:21:17,403

And so, I mean, if you even think

about it, you've been waiting over

419

00:21:17,403 --> 00:21:21,723

nine months to meet this little thing,

and the, the only thing that they know

420

00:21:21,723 --> 00:21:24,573

is your voice and your heartbeat, and

then they're like, let me take this

421

00:21:24,573 --> 00:21:26,763

from you so you can go scrub a pan.

422

00:21:27,063 --> 00:21:28,533

I'd, I'd be like no.

423

00:21:28,533 --> 00:21:31,803

How about you go scrub that pan,

or you can just come and sit

424

00:21:31,803 --> 00:21:33,213

with me and I can talk to you.

425

00:21:33,213 --> 00:21:38,103

Because while everyone likes to hear

horror stories on social media, it's

426

00:21:38,103 --> 00:21:42,273

a huge thing when we're just able to

talk about what happened and process

427

00:21:42,273 --> 00:21:47,933

it because we're minimizing a lot of

what our own experiences are because

428

00:21:48,263 --> 00:21:52,343

we see something worse on social

media and in reality it's okay.

429

00:21:52,433 --> 00:21:54,173

That may have been traumatic for them.

430

00:21:54,173 --> 00:21:57,413

That would be traumatic for me too, but

what I went through was also really hard.

431

00:21:57,713 --> 00:21:58,253

Kelsy: Exactly.

432

00:21:58,253 --> 00:21:59,333

That's huge.

433

00:21:59,333 --> 00:22:03,113

And I see that a lot with my patients

in pregnancy and postpartum, who I saw

434

00:22:03,113 --> 00:22:07,493

it once with one of my friends and she

didn't feel like she could advocate for

435

00:22:07,493 --> 00:22:11,483

her child to get the services the child

needed because she had another friend

436

00:22:11,483 --> 00:22:15,443

whose baby was, you know, had a very

significant traumatic birth experience.

437

00:22:15,443 --> 00:22:16,098

And so she was like, well, that.

438

00:22:16,423 --> 00:22:20,413

Baby needs the speech therapy,

the ot, the pt, my child doesn't.

439

00:22:20,413 --> 00:22:25,063

And so that's what I think about when you

talk about this is it's not either or.

440

00:22:25,063 --> 00:22:25,993

It's not one is worse

441

00:22:26,016 --> 00:22:26,017

Dr. Abigail Powell:

442

00:22:26,017 --> 00:22:26,306

Yeah.

443

00:22:26,413 --> 00:22:30,853

Kelsy: not ranking experiences,

but we are able to hold space for

444

00:22:30,853 --> 00:22:33,433

all of them and understand that,

especially holding space for ourselves.

445

00:22:33,433 --> 00:22:37,603

And I feel like our partners are

maybe the only other person who

446

00:22:37,603 --> 00:22:41,293

could, relate in some way to whatever

experience we might have and be

447

00:22:41,293 --> 00:22:43,273

able to support us in that way too.

448

00:22:43,573 --> 00:22:43,574

Dr. Abigail Powell:

449

00:22:43,574 --> 00:22:44,533

Right, 100%.

450

00:22:44,833 --> 00:22:46,483

Kelsy: I think you also

brought up a good point.

451

00:22:46,783 --> 00:22:49,723

When I thought about the question

about conversations between partners,

452

00:22:49,723 --> 00:22:53,323

I didn't even think about conversations

that needed to be had with other

453

00:22:53,323 --> 00:22:57,153

family members or friends especially

when it came to support systems.

454

00:22:57,153 --> 00:23:00,813

So I feel like you bring up a good

point, not only with conversations

455

00:23:00,813 --> 00:23:04,323

that needed to be had with the partner

in regards to what support might look

456

00:23:04,323 --> 00:23:09,023

like financial decisions and career

decisions that might need to be adjusted

457

00:23:09,023 --> 00:23:10,398

or modified in order to support.

458

00:23:10,733 --> 00:23:14,093

The mom, but also family

conversations that need to be had

459

00:23:14,093 --> 00:23:16,313

on Here's what I want to happen.

460

00:23:16,313 --> 00:23:18,113

Here's my wishes for my family.

461

00:23:18,113 --> 00:23:19,673

Here's how you can support me in that.

462

00:23:19,883 --> 00:23:23,513

I think that's a super healthy

and necessary conversation that

463

00:23:23,513 --> 00:23:26,663

I didn't even think about when

it comes to trimester zero.

464

00:23:26,963 --> 00:23:26,964

Dr. Abigail Powell:

465

00:23:26,964 --> 00:23:32,543

I think a lot of it is also

if mom is allowing you to have

466

00:23:32,543 --> 00:23:34,163

a, or I guess, potential mom.

467

00:23:34,163 --> 00:23:39,183

So mom who is planning if she's allowing

you to have a look into her life of.

468

00:23:39,483 --> 00:23:43,083

I am attempting to have this baby,

you're allowed to check in on me.

469

00:23:43,113 --> 00:23:46,683

That is a very vulnerable position

that they are letting you in on.

470

00:23:46,983 --> 00:23:52,443

And if we are not honoring that, and

I mean feeling especially grateful

471

00:23:52,443 --> 00:23:56,793

that you have that trust, then

we're not able to best support moms.

472

00:23:56,793 --> 00:24:02,073

So a huge part really is understanding

that mom is wanting you to be here.

473

00:24:02,163 --> 00:24:05,253

Mom is wanting you to help her, and.

474

00:24:05,553 --> 00:24:07,863

She's gonna keep track if you are or not.

475

00:24:07,863 --> 00:24:11,133

I mean, we kind of have it in the

back of our heads of, oh, they were

476

00:24:11,133 --> 00:24:14,883

here my entire pregnancy, and then

they just kind of left and it's okay.

477

00:24:14,883 --> 00:24:16,053

Well, where did you go?

478

00:24:16,443 --> 00:24:18,423

Oh, I just didn't think

that you needed me anymore.

479

00:24:18,453 --> 00:24:18,813

Okay.

480

00:24:18,813 --> 00:24:22,773

But postpartum may have been my

loneliest time or planning to have

481

00:24:22,773 --> 00:24:26,853

this baby may have been my loneliest

time because nobody really in my life

482

00:24:26,853 --> 00:24:31,343

spoke about wanting to have a baby,

and feeling that it's so out of reach.

483

00:24:31,643 --> 00:24:31,823

So.

484

00:24:32,123 --> 00:24:32,768

Yeah, it's massive.

485

00:24:33,068 --> 00:24:35,748

Kelsy: That's a great perspective to

have too, especially when it comes to

486

00:24:35,808 --> 00:24:40,428

friendship and support and bringing people

along the journey with you too, whether

487

00:24:40,428 --> 00:24:42,858

you choose to and whether they have.

488

00:24:43,158 --> 00:24:47,958

I guess gift of support or, or not, but

especially during, during all of the

489

00:24:47,958 --> 00:24:52,548

stages of mom hood, whether premo hood

or during pregnancy and postpartum.

490

00:24:52,848 --> 00:24:52,849

Dr. Abigail Powell:

491

00:24:52,849 --> 00:24:53,238

Yeah.

492

00:24:53,555 --> 00:24:57,485

Kelsy: you also do a lot with

nutrition and fueling strategies.

493

00:24:57,820 --> 00:25:02,050

In your practice for, I guess

food as medicine is what I like

494

00:25:02,050 --> 00:25:03,400

to call it, and I love that.

495

00:25:03,550 --> 00:25:06,970

Is there anything specifically that

girls should focus on in this trimester

496

00:25:06,970 --> 00:25:09,970

zero when it comes to their nutrition?

497

00:25:10,270 --> 00:25:10,271

Dr. Abigail Powell:

498

00:25:10,271 --> 00:25:14,060

Yeah, so especially when

prioritizing our mental health.

499

00:25:14,120 --> 00:25:18,230

So noticing what foods

may make us more anxious.

500

00:25:18,230 --> 00:25:21,770

So things such as sugars.

501

00:25:22,060 --> 00:25:25,720

Refined sugars coffee, especially

like, I hate being that person because

502

00:25:25,720 --> 00:25:32,300

I, I am also someone who loves my

coffee, but noting that I can't have

503

00:25:32,300 --> 00:25:35,990

coffee before I have protein and

at least a decent amount of water.

504

00:25:36,666 --> 00:25:41,636

It's not going to work the same way that

it would work for, you know, someone

505

00:25:41,636 --> 00:25:44,516

that is, that does have enough nutrition.

506

00:25:44,796 --> 00:25:49,956

So for me especially, I always like

prioritizing protein of course, and

507

00:25:50,046 --> 00:25:53,496

not so much the protein powders,

but just natural forms of protein.

508

00:25:53,796 --> 00:25:57,936

As well as making sure that we do

get enough carbohydrates because

509

00:25:57,936 --> 00:26:01,800

about 90% of our serotonin, so

like one of our happy chemicals.

510

00:26:02,363 --> 00:26:03,323

it's made in our gut.

511

00:26:03,323 --> 00:26:07,733

And so making sure that the carbohydrates

are able to come from the gut and

512

00:26:07,733 --> 00:26:09,713

bring it up to our brain and absorb it.

513

00:26:09,893 --> 00:26:13,333

'cause that's pri a huge

job that carbohydrates have.

514

00:26:13,633 --> 00:26:16,393

Making sure that it's able to do its

job, getting enough carbohydrates,

515

00:26:16,393 --> 00:26:19,733

getting enough fats making sure that

when we are planning a meal, maybe

516

00:26:19,733 --> 00:26:22,943

we choose that protein first and we

go to the fat and then carbohydrates.

517

00:26:22,943 --> 00:26:26,753

For most people, it's really easy to

figure out which one that you want.

518

00:26:26,963 --> 00:26:31,253

So I know for me, I'm already

immediately planning on like having some

519

00:26:31,253 --> 00:26:33,203

sourdough downstairs right after this.

520

00:26:33,503 --> 00:26:35,338

like I 100%.

521

00:26:35,638 --> 00:26:36,748

Easiest thing to plan out.

522

00:26:37,048 --> 00:26:41,538

But also I really like prioritizing

an amino acid called L-theanine.

523

00:26:41,718 --> 00:26:45,828

And so l-theanine, like you can get

it with green tea sometimes, maybe

524

00:26:45,828 --> 00:26:49,518

that's even better to have prior

to coffee after drinking your water

525

00:26:49,518 --> 00:26:53,178

and having your protein, because

that does support GABA production.

526

00:26:53,178 --> 00:26:56,818

And GABA helps kind of that

calming mechanism in our brain.

527

00:26:56,968 --> 00:26:59,098

And so when we have enough gaba.

528

00:26:59,398 --> 00:27:03,238

We are not going to be as anxious or

at least we're able to kind of calm

529

00:27:03,238 --> 00:27:05,158

that anxiety when it does happen.

530

00:27:05,458 --> 00:27:10,228

And so yeah, making sure that we also

have those omega threes so important for

531

00:27:10,228 --> 00:27:13,468

brain health, not just for you, but the

baby that you're eventually going to have.

532

00:27:13,858 --> 00:27:19,258

So sometimes omega threes when taken at

a decent dose and when like watched with

533

00:27:19,258 --> 00:27:24,388

the provider, you might have a similar

results as when somebody is taking

534

00:27:24,388 --> 00:27:26,278

some sort of mental health medication.

535

00:27:26,308 --> 00:27:32,158

And so there are a hundred percent

ways to naturally boost our

536

00:27:32,158 --> 00:27:36,768

mental health without any sort of

medication prior to conceiving.

537

00:27:37,068 --> 00:27:39,288

Kelsy: Lastly, I love all of those tips.

538

00:27:39,288 --> 00:27:39,858

I feel like that's

539

00:27:40,001 --> 00:27:40,002

Dr. Abigail Powell:

540

00:27:40,002 --> 00:27:40,421

Mm-hmm.

541

00:27:40,638 --> 00:27:46,248

Kelsy: thing, but are there any other

tools or resources or mantras or different

542

00:27:46,248 --> 00:27:50,958

things that you would recommend girls

in this trimester zero phase utilize?

543

00:27:51,258 --> 00:27:51,259

Dr. Abigail Powell:

544

00:27:51,259 --> 00:27:58,098

Yeah, so a huge thing like I'm so big on

informed consent and so I, I feel like

545

00:27:58,098 --> 00:28:01,608

mom needs to have the proper provider.

546

00:28:01,758 --> 00:28:01,848

Mm-hmm.

547

00:28:02,088 --> 00:28:05,568

So, noting that you need to 100%.

548

00:28:05,668 --> 00:28:08,488

Like figure out if your provider, the

one that you see for your wellness

549

00:28:08,488 --> 00:28:13,918

visits, is somebody that you are willing

to talk to and be vulnerable with

550

00:28:13,948 --> 00:28:16,048

and say, is something wrong with me?

551

00:28:16,048 --> 00:28:18,448

And if somebody is just going,

Nope, that's normal, but you aren't

552

00:28:18,448 --> 00:28:21,508

feeling like you're advocated for

and that you have to personally

553

00:28:21,508 --> 00:28:24,748

advocate for yourself, that's not a

provider that you want in your corner.

554

00:28:24,838 --> 00:28:29,948

So seeing if you want an ob gyn

or a midwife I've had both With my

555

00:28:29,948 --> 00:28:34,628

three births, and I've definitely

seen the pros and cons of each.

556

00:28:34,928 --> 00:28:39,818

And so yeah, figuring out which

practice is gonna be best for you.

557

00:28:40,058 --> 00:28:41,278

Figuring out like.

558

00:28:41,578 --> 00:28:43,168

Which medications may be best.

559

00:28:43,168 --> 00:28:46,768

If somebody is saying, Hey, I might

be struggling to conceive, then

560

00:28:46,768 --> 00:28:49,738

we need to make sure that we're

informed of the risks and benefits

561

00:28:49,738 --> 00:28:51,088

of every medication that we try.

562

00:28:51,088 --> 00:28:54,988

So I really like looking at it's

called just the inserts.com,

563

00:28:55,288 --> 00:28:59,668

and so they have a bunch of medications

and they kind of show you the inserts

564

00:28:59,668 --> 00:29:02,098

of them side effects and all of that.

565

00:29:02,098 --> 00:29:04,618

And then another thing is Dr.

566

00:29:04,618 --> 00:29:07,198

Greenbaum, if you've ever

heard of her, she has.

567

00:29:07,243 --> 00:29:12,373

She's very neutral and so she just really

works with letting parents be informed on

568

00:29:12,373 --> 00:29:17,443

risks and benefits of certain medications,

procedures, things like that in order

569

00:29:17,443 --> 00:29:22,393

to make them feel empowered because I

don't know about you, but like during

570

00:29:22,393 --> 00:29:25,603

my pregnancy, even just thinking about

a child, I'm like, oh my gosh, there's

571

00:29:25,603 --> 00:29:29,983

so much more I have to figure out before

I can welcome this baby into the world.

572

00:29:30,043 --> 00:29:33,043

And I feel like I needed to have

everything planned, which wasn't.

573

00:29:33,388 --> 00:29:36,358

The truth, however, I did

wanna have some sort of plan.

574

00:29:36,658 --> 00:29:38,518

Kelsy: And you wanna have the

right team in your corner to

575

00:29:38,518 --> 00:29:40,258

help you execute that plan.

576

00:29:40,558 --> 00:29:40,559

Dr. Abigail Powell:

577

00:29:40,559 --> 00:29:41,218

Exactly.

578

00:29:41,218 --> 00:29:44,908

I don't want somebody who says, in order

to be a good mom, you have to do this.

579

00:29:44,908 --> 00:29:47,278

I need somebody to say, here

are the risks and benefits.

580

00:29:47,518 --> 00:29:49,078

I'm not gonna judge you for either one.

581

00:29:49,378 --> 00:29:51,808

Kelsy: I love that and I feel, I

don't know what I expected you to

582

00:29:51,808 --> 00:29:54,988

say, I guess for tools and resources,

but I think this is the perfect one.

583

00:29:55,138 --> 00:29:59,038

One I did not think about because

it's so important to set your team up.

584

00:29:59,338 --> 00:30:00,958

Before you, you

585

00:30:00,976 --> 00:30:00,977

Dr. Abigail Powell:

586

00:30:00,977 --> 00:30:01,266

Yeah.

587

00:30:01,328 --> 00:30:04,328

Kelsy: if you have that opportunity

to get the people in your corner and

588

00:30:04,328 --> 00:30:08,198

fight for the people that you want in

your corner, rather than just taking

589

00:30:08,346 --> 00:30:08,347

Dr. Abigail Powell:

590

00:30:08,347 --> 00:30:08,676

Right.

591

00:30:08,918 --> 00:30:11,348

Kelsy: easy step and going with

the practice that you've just been

592

00:30:11,348 --> 00:30:14,138

going to once a year for your,

you know, well woman exam and,

593

00:30:14,411 --> 00:30:14,412

Dr. Abigail Powell:

594

00:30:14,412 --> 00:30:14,701

Yeah.

595

00:30:14,798 --> 00:30:15,068

Kelsy: it good.

596

00:30:15,068 --> 00:30:17,108

You're like, well, they've

done an okay job thus far.

597

00:30:17,108 --> 00:30:18,098

But you really

598

00:30:18,121 --> 00:30:18,122

Dr. Abigail Powell:

599

00:30:18,122 --> 00:30:18,411

Yeah.

600

00:30:18,711 --> 00:30:21,441

Kelsy: and I really need to think again

as someone in this trimester, zero

601

00:30:21,441 --> 00:30:25,071

phase, like who I want in my corner,

not only from, you know, partner and

602

00:30:25,071 --> 00:30:26,691

family and friends, but also from.

603

00:30:26,951 --> 00:30:28,826

My medical provider and medical team.

604

00:30:29,126 --> 00:30:29,127

Dr. Abigail Powell:

605

00:30:29,127 --> 00:30:30,236

100%.

606

00:30:30,236 --> 00:30:34,196

And that's why like all of the moms that

I've seen who have been really proactive

607

00:30:34,196 --> 00:30:37,556

in their care where they're saying,

this pregnancy, I noticed that I am a

608

00:30:37,556 --> 00:30:39,296

little more anxious than I want it to be.

609

00:30:39,296 --> 00:30:41,696

And so they come and see me and

they said, I just need somebody.

610

00:30:41,946 --> 00:30:42,876

Who's on my team.

611

00:30:43,116 --> 00:30:46,326

I need somebody who I can talk

to and just who really gets it?

612

00:30:46,566 --> 00:30:50,946

So they see me, and it's not that they

don't have any anxiety because like what

613

00:30:50,946 --> 00:30:56,136

new parent does but instead we're noticing

that they're having less chance of any

614

00:30:56,136 --> 00:31:00,456

sort of postpartum mood disorder because

they're taking that proactive approach.

615

00:31:00,456 --> 00:31:04,776

Because they're saying, okay, I'm going

to allow my baby to be with my spouse

616

00:31:04,776 --> 00:31:08,676

while I take a shower, and I know

that they're safe if I hear them cry.

617

00:31:08,976 --> 00:31:12,846

I know that dad's got this and I

can trust in other people instead of

618

00:31:12,846 --> 00:31:14,946

saying, I can only depend on myself.

619

00:31:15,126 --> 00:31:16,266

That is a massive thing.

620

00:31:16,566 --> 00:31:17,036

Kelsy: Well, Dr.

621

00:31:17,036 --> 00:31:21,446

Abiel, I know that so many people trust

you, and I feel like just based on

622

00:31:21,446 --> 00:31:25,406

our conversation, people are going to

really resonate with what you say and

623

00:31:25,406 --> 00:31:30,476

understand how much passion you have

for helping women throughout all stages.

624

00:31:30,686 --> 00:31:34,616

In trimester zero, pregnancy, postpartum,

beyond, like you're definitely someone

625

00:31:34,616 --> 00:31:39,536

who I know has impacted a lot of women

thus far, will impact a lot of women

626

00:31:39,536 --> 00:31:42,496

with the education and information

that you're sharing in addition to

627

00:31:42,736 --> 00:31:45,706

the people that you actually work

with in your clinical practice.

628

00:31:45,706 --> 00:31:46,816

Like I.

629

00:31:47,071 --> 00:31:52,231

Can just tell you like your expertise,

what you do every day is so, so needed.

630

00:31:52,231 --> 00:31:56,911

And I know you probably hear that, but

from, you know, outside looking into

631

00:31:56,911 --> 00:32:01,531

professional to professional, like it's,

it's just incredible and so, so necessary.

632

00:32:01,531 --> 00:32:05,461

As this field of women's health sort

of expands and grows and we start

633

00:32:05,461 --> 00:32:08,636

talking more about the specific

stages in a woman's life that.

634

00:32:08,936 --> 00:32:12,326

Cause drastic changes in our mental

health and the things that we might

635

00:32:12,326 --> 00:32:13,466

struggle with psychologically.

636

00:32:13,466 --> 00:32:17,726

So just thank you for all of

the work and effort and passion

637

00:32:17,726 --> 00:32:19,496

you have for helping women.

638

00:32:19,796 --> 00:32:19,797

Dr. Abigail Powell:

639

00:32:19,797 --> 00:32:20,036

Yeah.

640

00:32:20,036 --> 00:32:20,486

Thank you.

641

00:32:20,863 --> 00:32:23,743

Kelsy: If you guys are

looking for someone like Dr.

642

00:32:23,743 --> 00:32:26,353

Abigail, I will leave

her link to book below.

643

00:32:26,353 --> 00:32:29,113

She takes clients virtually in Texas.

644

00:32:29,143 --> 00:32:32,923

If you are not in Texas, I

will leave her links to all of

645

00:32:32,923 --> 00:32:34,723

her websites and social media.

646

00:32:34,723 --> 00:32:39,343

She shares a ton of great education

just for the masses if you're not

647

00:32:39,343 --> 00:32:40,903

able to work with her in Texas.

648

00:32:40,903 --> 00:32:42,643

So I will leave all of those links below.

649

00:32:42,643 --> 00:32:43,543

I'll also leave that.

650

00:32:43,808 --> 00:32:47,078

Resource that she said,

just the inserts.com,

651

00:32:47,318 --> 00:32:48,098

is that correct?

652

00:32:48,398 --> 00:32:48,399

Dr. Abigail Powell:

653

00:32:48,399 --> 00:32:49,823

Yes, just the insert.com.

654

00:32:50,105 --> 00:32:52,865

Kelsy: I'll leave that link below

for you guys to check out as well.

655

00:32:52,865 --> 00:32:55,985

I think that's another

super, like tactical resource

656

00:32:56,195 --> 00:32:58,055

that we can utilize today.

657

00:32:58,055 --> 00:33:00,815

No, probably no matter the, the stage

that you're in, it sounds like it

658

00:33:00,815 --> 00:33:02,615

might work for, for all medications.

659

00:33:02,615 --> 00:33:04,955

So thank you so much for coming on.

660

00:33:04,955 --> 00:33:07,955

I hope you guys learned so much

from our conversation together and

661

00:33:07,955 --> 00:33:10,895

I will see you again on the next

episode of Wellness Exists, the pod.

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