Shownotes
The positive test is not where pregnancy preparation begins. It's where it continues — if you've done the work.
In this episode, Dr. Kelsy Vick sits down with licensed psychologist and certified mental health and nutrition clinical specialist Dr. Abigail Powell to explore trimester zero — the season before pregnancy focused on preparing your mind, body, and relationships for everything that comes next.
What you'll learn:
- What trimester zero actually is and why it matters more than most women realize
- How to navigate uncertainty, control, body changes, and identity shifts before pregnancy
- The key conversations every couple should have before trying to conceive
- Why a supportive partner significantly reduces postpartum mood disorder risk
- Nutrition strategies that directly support mental health — protein, carbs, omega-3s, and L-theanine
- How to proactively build a care team that is actually aligned with your values
- Why seeking support early is the most important postpartum risk reduction strategy you have
Links/Research Articles:
Dr. Abigail’s Website: https://www.villagepsychllc.com/ , https://theaviationtherapist.com
Dr. Abigail’s Booking Link: https://book.carepatron.com/Village-Psychology/Dr--Abigail?p=gZVWZTPfSt6PI3UhjLIQjg&s=r8XMQN4z
Dr. Abigail’s Instagram: https://www.instagram.com/villagepsychllc , https://www.instagram.com/theaviationtherapist
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Transcripts
Welcome to Wellness Fixes the Pod, a
by Maven Media production, where we
2
:believe you deserve real education
from real experts, delivered
3
:in a way you can actually use.
4
:I'm Dr.
5
: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
7
:by conflicting health noise and is ready
for something she can actually trust.
8
:Every week, we have honest, science-backed
conversations about your health,
9
:your hormones, your brain, your
body, and everything in between.
10
:No fluff, no fear-mongering,
just the truth.
11
:Because understanding your
body is the most powerful
12
:thing you can do for yourself.
13
:A table full of experts built for
the curious girl who wants the truth.
14
:So welcome.
15
:Your seat is waiting for you.
16
:And so a lot of women especially are
able to plan their lives, and conception
17
: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.
21
:So it's shown that, like, mom's
risk of a postpartum mood disorder
22
:goes down by 90% when she has a
supportive spouse and a spouse that
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:is able to fulfill those needs.
24
:I did not really know what
flexibility was because it was
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:usually my way or the highway.
26
:I know, and so, I mean, if you even
think about it, you've been waiting over
27
: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?"
31
: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
33
:next stage of possibly starting a family.
34
:I'm currently in the stage where I'm just
looking for ways to better prepare both
35
:my health and my body physically, but
then also my brain, the conversations that
36
:need to be had between me and my husband,
between me and my family members, and
37
:the support system for our future family.
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:I just love this idea of trimester zero.
39
:And knowing all that comes with
pregnancy and postpartum, and especially
40
: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
43
: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.
45
: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
52
: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.
56
: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
73
: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
83
:growing our family, but mentally and
emotionally there's a lot more going on.
84
:And what's so common is like that
uncertainty around timing and control.
85
:So if you and your spouse are, you know,
just take like a random Wednesday, you
86
: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
94
: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
96
:thinking, okay, I want them born
right before my first turns two.
97
:And I was thinking, alright,
so that means that we have to
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:conceive exactly at this time.
99
: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
101
: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.
118
: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
121
:in this trimester zero phase.
122
: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.
124
:Resonate with that.
125
:And two of the things that I feel
like I struggle with the most in
126
:this trimester zero phase, and I'm
not necessarily like looking to get
127
:pregnant in the near term, but it's
definitely something on the horizon.
128
:And I think the things that I struggle
with the most both relate back to
129
:this need for control, and one of
them being the physical changes that.
130
:might see in my body, I'm gonna definitely
see in pregnancy, I might see postpartum.
131
:And then also that life shift that
happens during pregnancy and postpartum.
132
:Where happy with where
I'm at right now in life.
133
:I love being able to travel.
134
:I love the flexibility
that my life brings.
135
:I love being, you know, auntie
and Tia, do a lot of my friends
136
:and nieces and nephews, and being
able to support in that way.
137
:And so a lot of the things that
I struggle with mentally in
138
:this trimester zero phase is.
139
:Thinking and accepting how that's
gonna get outta my control and
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:it's gonna shift a little bit.
141
:So that's the life shift component.
142
:And then the physical shift is
definitely not unique to me, but I
143
:feel like a lot of people struggle with
their bodies are going to be during
144
:pregnancy and postpartum, and both of
those things are out of our control.
145
:So how would you help someone work
through some of those thoughts that
146
:I feel like are very, very common
in this trimester zero phase.
147
:Dr. Abigail Powell:
148
:So first thing that I would do is
normalize it immediately because I
149
:think that a huge part is society's
expecting us to be small, and then
150
:suddenly when we become pregnant.
151
:We're expected to then be big or it's,
we've worked so hard to get to a specific
152
:physical point in our life that then we
are suddenly more fatigue, not realizing
153
:the things that are going on internally,
because, I mean, just our existence.
154
:It's just so automatic, and so, I mean,
pushing ourself to the limit doesn't
155
:even look like showing up to work.
156
:It usually is in the gym or you know,
doing something fun or creative.
157
: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.
160
: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
166
:family, I get to start embodying that.
167
:And so is that going to be pushing
myself to a limit and being exhausted
168
: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.
171
: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?
180
:Like I can do hard things.
181
:I'm someone that does hard things now,
hard for me right now from a physical
182
:standpoint, might, like you said, be that
physical exercise, running that marathon.
183
:All of these hard physical things
that we do now, but that does.
184
:During pregnancy, but it's not that
it's replacing who I am, it's just this,
185
:Dr. Abigail Powell:
186
:Right.
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:Kelsy: temporary shift that
my body is going through and
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:understanding and accepting that.
189
:So I feel like you explained
it perfectly as how can I.
190
: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,
192
:but then also, how can I embody this new
woman I'm becoming or might become in
193
:pregnancy and motherhood not necessarily
replace the old version of me who I love.
194
:Dr. Abigail Powell:
195
:Right, and I think that people
don't realize the person
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:that they can become because.
197
:We usually, when you know, we're
in a good place in our life when we
198
:are planning to have a baby, we're
trying to control that timing of it.
199
:Saying, okay, well, I
like who I am right now.
200
:I think that I'm ready to take on
this extra role, but then they have
201
:no clue what motherhood is actually
going to bring because not only is it.
202
:A new role that you're taking on, but
it's a whole new identity and it shapes
203
:you in your physical form, professional
form, basically everywhere, where now
204
:you are suddenly focused on your family.
205
:And so it creates a whole priority shift.
206
: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:
214
:Oh yeah.
215
:Kelsy: people talk about it when
it comes to, you know, the second
216
:and the third kid yet, but.
217
:I'm thinking of it more from a first
kid standpoint where there's a drastic
218
:shift, but it can totally happen
with the second and the third and the
219
:fourth, or however many kiddos you want.
220
:And thinking that we are assuming a
lot of these things, but we don't know
221
:who we can become, and that's a really.
222
:I guess important thing for me to hear,
and I think a lot of other people to
223
:hear, because we're assuming a lot of
these things and were talking earlier,
224
:but I feel like I hear a lot of what my
patients are saying entering pregnancy
225
:and motherhood, and I get this very biased
perspective on it because we're talking
226
:about how can I help their bodies in
pregnancy and postpartum, not necessarily.
227
:All of the good things that are happening.
228
:Like they're coming to me for
assistance with their physicality, which
229
:Dr. Abigail Powell:
230
:Mm-hmm.
231
:Kelsy: assistance for something,
they're not happy with something.
232
:So that is the viewpoints
that I'm getting.
233
:But I don't know how my, you
know, own self is gonna act in
234
:and postpartum, and that's okay.
235
:And that's.
236
:I guess, shift in control, but also
realizing that it can be so much better
237
:than what someone might think it might be.
238
:That rebuilding into the new self, not
only physically, but also like you said,
239
:with your, with that life shift too.
240
:Dr. Abigail Powell:
241
:Well, a lot of it, I think like as, as a
fellow eldest daughter, the, the idea of,
242
:okay, well I, I'm used to like being the
boss calling the shots and I mean that
243
:totally worked with my three siblings.
244
:Where I was, I was the
person in the front seat.
245
:I was the person on the We Controller one
when like, that was, that was so easy.
246
:Like in that trimester zero For
me, it happened mainly when trying
247
:for my second because our first
one was definitely a surprise.
248
:And so I kind of went straight
into trimester one of, okay, what
249
:in the world am I supposed to do?
250
:What, who am I supposed to be?
251
:So a lot of it is, okay, who am I gonna
be when both of my hands are full?
252
:How am I going to navigate?
253
:Work if that is something
that I want to do.
254
:And knowing how motivated I was
before my first having, my first
255
:being a little less motivated.
256
:How is this gonna be with two?
257
:And so this is a great example.
258
:Kelsy: know.
259
:Dr. Abigail Powell:
260
:Like we have one sick kid, one kid
that is taking a nap right now, or
261
:just woke up from his nap right here.
262
:And then we have another one where
I think my daughter's sleeping.
263
:And so you know what?
264
:You adapt and you overcome because I
was not a flexible person, but I learned
265
:that I needed to be at this point because
that's the mother that my kids needed.
266
:And I cannot tell you how much
more confident I am as a woman
267
:in my own separate entity.
268
:Then like I was before I had kids.
269
:It is a drastic shift and
you're so much better for it.
270
:Kelsy: I hear that so often too, and
that just speaks to who you were able to
271
:become even, know, a, a more empowered
version of yourself pre-pregnancy.
272
:And for someone in trimester
zero, I think that's.
273
:That's like one of the most
beautiful things you could hear.
274
:So with the, I guess new push for
trimester zero, there's also been
275
:this larger push on education
surrounding male fertility and like
276
:that other 50% part of the equation.
277
:So combining the two, looking at.
278
:that couples need to have in
this trimester zero phase to
279
:better help them in pregnancy,
postpartum parenthood, and beyond.
280
:What are some of those topics
that need to be brought up?
281
:Conversations that need to be had in this
phase to help of the, the parents, but
282
:also especially the mom, as she's about
to make these like major life shifts and
283
:major physical shifts within her herself.
284
:Dr. Abigail Powell:
285
:So a huge thing first off is like,
yes, you are a father, and father
286
:does mean like you have a child.
287
:However, father at that point
means we are supporting the mother
288
:when leading that means that.
289
:You are helping the mom
become who she needs to be.
290
:And a lot of that is
just the simple thing.
291
:So like the emotional support,
which is a whole new challenge for
292
:men where it's okay, I don't really
know that I can control this outcome
293
:right now because I know that my
spouse is about to be in pain.
294
:I know that there's gonna be a lot
of discomfort and I know that there's
295
:gonna be a lot of vulnerability
here and that can 100% upset.
296
:The father in that situation,
because I don't know about you, but
297
:I don't wanna see my spouse in pain.
298
:I would get really upset with that.
299
:They're that person that I chose to
spend my life with, and so it is my
300
:job to make sure that I am able to make
their life easier and that I can, you
301
:know, eventually help them become who
they wanna be and reach all their goals.
302
:So, with that being said.
303
:Discussing the father's role
in being supporting the mom.
304
:So as the mom is helping the child, the
father is now helping the mom, making sure
305
:that she's eating enough, making sure that
she gets that daily shower that she has to
306
:have in order to feel like a new person.
307
:A lot of people talk about night
responsibilities and they take shifts
308
:a lot of the time that needs to change.
309
:And so that ability to be flexible
with the family's needs as well.
310
:I also have to say like
financial expectations.
311
:So the mom might need
more than six weeks off.
312
:I know that I absolutely did.
313
:So understanding that that might
be more of a load on the father.
314
:And then another huge part
is like the parenting values.
315
:How are we going to
discipline our children?
316
:What does discipline look like?
317
:What does it not look like?
318
:And how are we going to come
at it from a team angle?
319
:Because mom and dad, we are a team.
320
:I don't ever want my children to say,
well, dad said I couldn't do this,
321
:so I'm going and I'm gonna ask mom.
322
:And she's gonna say the opposite.
323
:We're never gonna be against each other.
324
:And then lastly, like that mental
health awareness and support.
325
:So knowing that husband is like
the number one support system.
326
:For, for the mom.
327
:So it's shown that like mom's
risk of a postpartum mood disorder
328
:goes down by 90% when she has a
supportive spouse and a spouse that
329
:is able to fulfill those needs.
330
:That's massive.
331
:Kelsy: That's huge.
332
:I didn't even know that stat.
333
:That's wonderful.
334
:Dr. Abigail Powell:
335
:Yeah.
336
:Kelsy: That's.
337
:Oh my gosh, that's crazy.
338
:I didn't, I mean, it makes sense of
course, but being able to have that like,
339
:Guess science-backed
standpoint from it is huge.
340
:That is wild.
341
:And.
342
:Dr. Abigail Powell:
343
:That's a lot of pressure.
344
:Kelsy: It is a lot of pressure, but I also
feel like what you said earlier of support
345
:can be different for different moms.
346
:As an eldest daughter, I'm sure
your support looks different than
347
:someone who might be a little bit
more type B and flexible and fluid,
348
:like you probably were used to a
lot of structure and schedule and
349
:Dr. Abigail Powell:
350
:Yeah.
351
:Kelsy: that you had.
352
:And so talking about that before,
again, I definitely resonate with that.
353
:But talking
354
:Dr. Abigail Powell:
355
:Yeah.
356
:Kelsy: Understanding the support
you need might be different from
357
:someone like your best friend.
358
:And you also mentioned
flexibility, understanding that.
359
:I linking it back to what we were saying
earlier, I don't know how I am going
360
:to be during pregnancy and postpartum.
361
:I have this idea and this is the support
that I think I'll need, but being able
362
:to be flexible no matter the situation,
because maybe my support needs to be
363
:a little bit different than what we
talked about before in trimester zero.
364
:Dr. Abigail Powell:
365
:No, 100%.
366
:I did not really know what flexibility
was because it was usually my way
367
:or the highway, and my husband was
completely okay with that because
368
:we, we were pretty in sync and
in line our entire relationship.
369
:And so then when it came to children,
we were realizing that that's when
370
:we kind of started butting heads.
371
:And my husband kind of realized
after having our second.
372
:Oh, this is what she needs in order
to become a better mom, and I need
373
:to show up and do my own part in
supporting her because she's kind
374
:of like the base of that pyramid.
375
:That is what mom is.
376
:And so even though like man
can be the, the like face of
377
:the family, that leadership.
378
:A head role in a traditional
sense, mom is that base.
379
:So if mom is crumbling, then the
entire family is not going to do
380
:well, and then there's gonna be that
helpless feeling for dad as well.
381
:And so it is so imperative that we
are really prioritizing ourselves
382
:in whatever aspect that looks like.
383
:And it is so much more than
a shower and a meal alone.
384
:Like so much more.
385
:So yeah, understanding that like
self-sacrifice does not mean going without
386
:personal hygiene or going without food,
but self-sacrifice is, you know, things
387
:like maybe skipping out on that girl's
night, but prioritizing it regularly.
388
:So knowing that mom needs to be able
to be social with other people who
389
:get it, knowing that mom needs that
village, that support system, and really
390
:making sure that she's surrounded by.
391
:The right people who know what
she needs instead of people who
392
:just wanna help with a baby.
393
:Kelsy: I had a friend who recently
said, she was like, you know, people
394
:always come over during, you know,
postpartum and they wanna help with
395
:the baby, they wanna hold the baby.
396
:She's like, that's not what I need.
397
:I want to hold my baby.
398
:I want someone to clean my
399
:Dr. Abigail Powell:
400
:Yeah.
401
:Kelsy: You know?
402
:I always think about that.
403
:'cause someone who has, as
someone who hasn't experienced
404
:that before, I'm like, oh
405
:Dr. Abigail Powell:
406
:Yeah.
407
:Kelsy: of course.
408
:Like it's the, you know, one
of the best gifts you've ever
409
:been given is right there.
410
:And someone's coming over and
offering to take that from you a
411
:Dr. Abigail Powell:
412
:Yeah.
413
:Kelsy: so that you can go do dishes.
414
:Like there is something so
backwards about all of that.
415
:And I just hadn't registered that.
416
:Dr. Abigail Powell:
417
:I know.
418
:And so, I mean, if you even think
about it, you've been waiting over
419
:nine months to meet this little thing,
and the, the only thing that they know
420
:is your voice and your heartbeat, and
then they're like, let me take this
421
:from you so you can go scrub a pan.
422
:I'd, I'd be like no.
423
:How about you go scrub that pan,
or you can just come and sit
424
:with me and I can talk to you.
425
:Because while everyone likes to hear
horror stories on social media, it's
426
:a huge thing when we're just able to
talk about what happened and process
427
:it because we're minimizing a lot of
what our own experiences are because
428
:we see something worse on social
media and in reality it's okay.
429
:That may have been traumatic for them.
430
:That would be traumatic for me too, but
what I went through was also really hard.
431
:Kelsy: Exactly.
432
:That's huge.
433
:And I see that a lot with my patients
in pregnancy and postpartum, who I saw
434
:it once with one of my friends and she
didn't feel like she could advocate for
435
:her child to get the services the child
needed because she had another friend
436
:whose baby was, you know, had a very
significant traumatic birth experience.
437
:And so she was like, well, that.
438
:Baby needs the speech therapy,
the ot, the pt, my child doesn't.
439
:And so that's what I think about when you
talk about this is it's not either or.
440
:It's not one is worse
441
:Dr. Abigail Powell:
442
:Yeah.
443
:Kelsy: not ranking experiences,
but we are able to hold space for
444
:all of them and understand that,
especially holding space for ourselves.
445
:And I feel like our partners are
maybe the only other person who
446
:could, relate in some way to whatever
experience we might have and be
447
:able to support us in that way too.
448
:Dr. Abigail Powell:
449
:Right, 100%.
450
:Kelsy: I think you also
brought up a good point.
451
:When I thought about the question
about conversations between partners,
452
:I didn't even think about conversations
that needed to be had with other
453
:family members or friends especially
when it came to support systems.
454
:So I feel like you bring up a good
point, not only with conversations
455
:that needed to be had with the partner
in regards to what support might look
456
:like financial decisions and career
decisions that might need to be adjusted
457
:or modified in order to support.
458
:The mom, but also family
conversations that need to be had
459
:on Here's what I want to happen.
460
:Here's my wishes for my family.
461
:Here's how you can support me in that.
462
:I think that's a super healthy
and necessary conversation that
463
:I didn't even think about when
it comes to trimester zero.
464
:Dr. Abigail Powell:
465
:I think a lot of it is also
if mom is allowing you to have
466
:a, or I guess, potential mom.
467
:So mom who is planning if she's allowing
you to have a look into her life of.
468
:I am attempting to have this baby,
you're allowed to check in on me.
469
:That is a very vulnerable position
that they are letting you in on.
470
:And if we are not honoring that, and
I mean feeling especially grateful
471
:that you have that trust, then
we're not able to best support moms.
472
:So a huge part really is understanding
that mom is wanting you to be here.
473
:Mom is wanting you to help her, and.
474
:She's gonna keep track if you are or not.
475
:I mean, we kind of have it in the
back of our heads of, oh, they were
476
:here my entire pregnancy, and then
they just kind of left and it's okay.
477
:Well, where did you go?
478
:Oh, I just didn't think
that you needed me anymore.
479
:Okay.
480
:But postpartum may have been my
loneliest time or planning to have
481
:this baby may have been my loneliest
time because nobody really in my life
482
:spoke about wanting to have a baby,
and feeling that it's so out of reach.
483
:So.
484
:Yeah, it's massive.
485
:Kelsy: That's a great perspective to
have too, especially when it comes to
486
:friendship and support and bringing people
along the journey with you too, whether
487
:you choose to and whether they have.
488
:I guess gift of support or, or not, but
especially during, during all of the
489
:stages of mom hood, whether premo hood
or during pregnancy and postpartum.
490
:Dr. Abigail Powell:
491
:Yeah.
492
:Kelsy: you also do a lot with
nutrition and fueling strategies.
493
:In your practice for, I guess
food as medicine is what I like
494
:to call it, and I love that.
495
:Is there anything specifically that
girls should focus on in this trimester
496
:zero when it comes to their nutrition?
497
:Dr. Abigail Powell:
498
:Yeah, so especially when
prioritizing our mental health.
499
:So noticing what foods
may make us more anxious.
500
:So things such as sugars.
501
:Refined sugars coffee, especially
like, I hate being that person because
502
:I, I am also someone who loves my
coffee, but noting that I can't have
503
:coffee before I have protein and
at least a decent amount of water.
504
:It's not going to work the same way that
it would work for, you know, someone
505
:that is, that does have enough nutrition.
506
:So for me especially, I always like
prioritizing protein of course, and
507
:not so much the protein powders,
but just natural forms of protein.
508
:As well as making sure that we do
get enough carbohydrates because
509
:about 90% of our serotonin, so
like one of our happy chemicals.
510
:it's made in our gut.
511
:And so making sure that the carbohydrates
are able to come from the gut and
512
:bring it up to our brain and absorb it.
513
:'cause that's pri a huge
job that carbohydrates have.
514
:Making sure that it's able to do its
job, getting enough carbohydrates,
515
:getting enough fats making sure that
when we are planning a meal, maybe
516
:we choose that protein first and we
go to the fat and then carbohydrates.
517
:For most people, it's really easy to
figure out which one that you want.
518
:So I know for me, I'm already
immediately planning on like having some
519
:sourdough downstairs right after this.
520
:like I 100%.
521
:Easiest thing to plan out.
522
:But also I really like prioritizing
an amino acid called L-theanine.
523
:And so l-theanine, like you can get
it with green tea sometimes, maybe
524
:that's even better to have prior
to coffee after drinking your water
525
:and having your protein, because
that does support GABA production.
526
:And GABA helps kind of that
calming mechanism in our brain.
527
:And so when we have enough gaba.
528
:We are not going to be as anxious or
at least we're able to kind of calm
529
:that anxiety when it does happen.
530
:And so yeah, making sure that we also
have those omega threes so important for
531
:brain health, not just for you, but the
baby that you're eventually going to have.
532
:So sometimes omega threes when taken at
a decent dose and when like watched with
533
:the provider, you might have a similar
results as when somebody is taking
534
:some sort of mental health medication.
535
:And so there are a hundred percent
ways to naturally boost our
536
:mental health without any sort of
medication prior to conceiving.
537
:Kelsy: Lastly, I love all of those tips.
538
:I feel like that's
539
:Dr. Abigail Powell:
540
:Mm-hmm.
541
:Kelsy: thing, but are there any other
tools or resources or mantras or different
542
:things that you would recommend girls
in this trimester zero phase utilize?
543
:Dr. Abigail Powell:
544
:Yeah, so a huge thing like I'm so big on
informed consent and so I, I feel like
545
:mom needs to have the proper provider.
546
:Mm-hmm.
547
:So, noting that you need to 100%.
548
:Like figure out if your provider, the
one that you see for your wellness
549
:visits, is somebody that you are willing
to talk to and be vulnerable with
550
:and say, is something wrong with me?
551
:And if somebody is just going,
Nope, that's normal, but you aren't
552
:feeling like you're advocated for
and that you have to personally
553
:advocate for yourself, that's not a
provider that you want in your corner.
554
:So seeing if you want an ob gyn
or a midwife I've had both With my
555
:three births, and I've definitely
seen the pros and cons of each.
556
:And so yeah, figuring out which
practice is gonna be best for you.
557
:Figuring out like.
558
:Which medications may be best.
559
:If somebody is saying, Hey, I might
be struggling to conceive, then
560
:we need to make sure that we're
informed of the risks and benefits
561
:of every medication that we try.
562
:So I really like looking at it's
called just the inserts.com,
563
:and so they have a bunch of medications
and they kind of show you the inserts
564
:of them side effects and all of that.
565
:And then another thing is Dr.
566
:Greenbaum, if you've ever
heard of her, she has.
567
:She's very neutral and so she just really
works with letting parents be informed on
568
:risks and benefits of certain medications,
procedures, things like that in order
569
:to make them feel empowered because I
don't know about you, but like during
570
:my pregnancy, even just thinking about
a child, I'm like, oh my gosh, there's
571
:so much more I have to figure out before
I can welcome this baby into the world.
572
:And I feel like I needed to have
everything planned, which wasn't.
573
:The truth, however, I did
wanna have some sort of plan.
574
:Kelsy: And you wanna have the
right team in your corner to
575
:help you execute that plan.
576
:Dr. Abigail Powell:
577
:Exactly.
578
:I don't want somebody who says, in order
to be a good mom, you have to do this.
579
:I need somebody to say, here
are the risks and benefits.
580
:I'm not gonna judge you for either one.
581
:Kelsy: I love that and I feel, I
don't know what I expected you to
582
:say, I guess for tools and resources,
but I think this is the perfect one.
583
:One I did not think about because
it's so important to set your team up.
584
:Before you, you
585
:Dr. Abigail Powell:
586
:Yeah.
587
:Kelsy: if you have that opportunity
to get the people in your corner and
588
:fight for the people that you want in
your corner, rather than just taking
589
:Dr. Abigail Powell:
590
:Right.
591
:Kelsy: easy step and going with
the practice that you've just been
592
:going to once a year for your,
you know, well woman exam and,
593
:Dr. Abigail Powell:
594
:Yeah.
595
:Kelsy: it good.
596
:You're like, well, they've
done an okay job thus far.
597
:But you really
598
:Dr. Abigail Powell:
599
:Yeah.
600
:Kelsy: and I really need to think again
as someone in this trimester, zero
601
:phase, like who I want in my corner,
not only from, you know, partner and
602
:family and friends, but also from.
603
:My medical provider and medical team.
604
:Dr. Abigail Powell:
605
:100%.
606
:And that's why like all of the moms that
I've seen who have been really proactive
607
:in their care where they're saying,
this pregnancy, I noticed that I am a
608
:little more anxious than I want it to be.
609
:And so they come and see me and
they said, I just need somebody.
610
:Who's on my team.
611
:I need somebody who I can talk
to and just who really gets it?
612
:So they see me, and it's not that they
don't have any anxiety because like what
613
:new parent does but instead we're noticing
that they're having less chance of any
614
:sort of postpartum mood disorder because
they're taking that proactive approach.
615
:Because they're saying, okay, I'm going
to allow my baby to be with my spouse
616
:while I take a shower, and I know
that they're safe if I hear them cry.
617
:I know that dad's got this and I
can trust in other people instead of
618
:saying, I can only depend on myself.
619
:That is a massive thing.
620
:Kelsy: Well, Dr.
621
:Abiel, I know that so many people trust
you, and I feel like just based on
622
:our conversation, people are going to
really resonate with what you say and
623
:understand how much passion you have
for helping women throughout all stages.
624
:In trimester zero, pregnancy, postpartum,
beyond, like you're definitely someone
625
:who I know has impacted a lot of women
thus far, will impact a lot of women
626
:with the education and information
that you're sharing in addition to
627
:the people that you actually work
with in your clinical practice.
628
:Like I.
629
:Can just tell you like your expertise,
what you do every day is so, so needed.
630
:And I know you probably hear that, but
from, you know, outside looking into
631
:professional to professional, like it's,
it's just incredible and so, so necessary.
632
:As this field of women's health sort
of expands and grows and we start
633
:talking more about the specific
stages in a woman's life that.
634
:Cause drastic changes in our mental
health and the things that we might
635
:struggle with psychologically.
636
:So just thank you for all of
the work and effort and passion
637
:you have for helping women.
638
:Dr. Abigail Powell:
639
:Yeah.
640
:Thank you.
641
:Kelsy: If you guys are
looking for someone like Dr.
642
:Abigail, I will leave
her link to book below.
643
:She takes clients virtually in Texas.
644
:If you are not in Texas, I
will leave her links to all of
645
:her websites and social media.
646
:She shares a ton of great education
just for the masses if you're not
647
:able to work with her in Texas.
648
:So I will leave all of those links below.
649
:I'll also leave that.
650
:Resource that she said,
just the inserts.com,
651
:is that correct?
652
:Dr. Abigail Powell:
653
:Yes, just the insert.com.
654
:Kelsy: I'll leave that link below
for you guys to check out as well.
655
:I think that's another
super, like tactical resource
656
:that we can utilize today.
657
:No, probably no matter the, the stage
that you're in, it sounds like it
658
:might work for, for all medications.
659
:So thank you so much for coming on.
660
:I hope you guys learned so much
from our conversation together and
661
:I will see you again on the next
episode of Wellness Exists, the pod.
