We are kicking off National Women’s Health Month one day early with a guest blog post from Kaitlyn Sweet. She is a Mama, Wife, Author, Certified Holistic Health Practitioner, Gym Owner of Energy Fitness Studio & Podcast Creator of the Energy Fitness podcast!
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Nine years ago, when I became a Certified Holistic Health Practitioner, I made a promise to myself: to honor women’s health at every stage—before pregnancy, after childbirth, and during the sacred transition of menopause. Over the years, I’ve worked with hundreds of women, each with their own beautiful story, but many facing the same challenges.
Today, I want to share the knowledge, experience, and tools that have made a difference—not just for my clients, but for my own health journey as a woman, too. 🌸
🌼 Pre-Pregnancy: Preparing the Garden
Before planting a seed, we nourish the soil. Pre-pregnancy health is about creating the most vibrant, welcoming environment for new life.
Top Supplements:
• Prenatal Multivitamin: Ideally started 3–6 months before conception. Look for whole-food-based options with methylated folate.
• Trace Minerals: Crucial for fertility, hormone production, and hydration. Magnesium, zinc, iodine, and selenium are key.
• Multi-Magnesium Supplement: A blend (like magnesium glycinate, malate, and threonate) supports nervous system regulation, energy production, and better sleep.
• CoQ10: Enhances mitochondrial energy and egg quality.
• Omega-3s (DHA/EPA): Regulates inflammation and balances hormones.
• Vitamin D3 + K2: Strengthens bone and immune health.
• Hydrogen Tablets for Water: Supercharge your hydration by adding molecular hydrogen to your drinking water. Hydrogen acts as a powerful antioxidant and supports mitochondrial function and fertility health.
Foundational Foods:
• Leafy Greens and Sea Vegetables: For folate, magnesium, and iodine.
• Bone Broth: Rebuilds gut lining and nourishes connective tissue.
• High-Quality Animal Proteins and Tallow: Deeply nourish cellular health and hormone production.
• Ancestral Foods (Bone Marrow + Organ Meats): Nature’s multivitamins, packed with retinol, choline, heme iron, B vitamins, and critical fatty acids.
Movement:
• Strength Training: Builds resilience and stability for pregnancy.
• Yoga for Fertility: Focuses on opening the pelvis and enhancing blood flow to the reproductive organs.
• Sweating through Barre Classes: Supports lymphatic drainage, hormone regulation, and healthy metabolism.
• Body Connection: Womb massage, breathing exercises, and visualization practices to prepare the mind-body for conception.
🤱 Post-Pregnancy: Rebuilding the Temple
The postpartum period is a sacred time of rebuilding—physically, emotionally, and spiritually.
Key Supplements:
• Postnatal Multivitamin: To restore lost nutrients.
• Bone Broth + Collagen Peptides: Amino acids like glycine, glutamine, and proline repair tissue and support gut healing.
• Creatine Monohydrate: Supports brain energy, cognitive clarity, muscle recovery, and mood stability.
• Multi-Magnesium Blend: Addresses sleep, muscle relaxation, hormone balance, and nervous system repair.
• Hydrogen Tablets: Help neutralize oxidative stress and speed recovery post-birth.
• Trace Minerals and Amino Acids: Rebuild strength, support milk production, and maintain stable energy.
Nourishing Foods:
• High-Protein Diet: At least 100 grams daily for tissue repair and blood sugar regulation.
• Tallow, Ghee, and Pastured Fats: Nourish the endocrine and nervous systems deeply.
• Bone Marrow and Organ Meats: Highly bioavailable sources of vitamins and minerals critical for rebuilding tissues and replenishing depleted reserves.
Movement:
• Pelvic Floor and Core Activation: Foundational before returning to dynamic exercise.
• Gentle Barre Workouts: Support low-impact strength and balance restoration.
• Yoga and Gentle Stretching: Encourage emotional release, flexibility, and stress reduction.
• Sweating (e.g., infrared sauna, gentle cardio): Helps with detoxification, lymphatic flow, and mood stabilization.
• Body Connection: Honor the transformation you’ve undergone. Daily rituals of gratitude, body oiling, and grounding can powerfully heal and integrate this new phase.
🌙 Menopause: Embracing the Wise Woman
Menopause is not the end—it’s an awakening to deeper layers of strength and wisdom.
Critical Supplements and Herbs:
• Black Cohosh: Helps reduce hot flashes, night sweats, and supports emotional balance.
• Shatavari: An Ayurvedic herb known for supporting female hormonal health, especially helping with vaginal dryness, libido, and hormone stabilization.
• Red Clover: Rich in phytoestrogens, Red Clover can gently support estrogen balance and improve bone density.
• Maca Root: An adaptogenic root that boosts energy, libido, and emotional resilience during hormonal changes.
• Dong Quai: A traditional Chinese medicine herb often called “female ginseng” for its ability to harmonize the menstrual cycle and ease menopausal transitions.
• Ashwagandha: Supports adrenal health, reduces anxiety, and improves sleep quality, which are often challenged during menopause.
• Sage Leaf Extract: Clinically studied to reduce the severity and frequency of hot flashes and night sweats.
• Hydrogen Tablets: Promote mitochondrial vitality and cellular repair, protecting against oxidative stress.
• Creatine Monohydrate: Maintains cognitive sharpness, muscle strength, and bone health as estrogen declines.
• Calcium + Multi-Magnesium: Critical for bone preservation, heart health, and muscle relaxation.
• B-Complex and Trace Minerals: Maintain steady energy levels, brain function, and neurotransmitter health.
Herbal combinations, adaptogens, and mineral support create a beautiful synergy to ease the menopausal transition naturally and powerfully.
Healing Foods:
• High-Protein Meals: 30–40 grams of protein per meal for muscle tone, mood stability, and metabolic health.
• Bone Broth: Keeps skin elastic, joints mobile, and digestion strong.
• Bone Marrow + Organ Meats: Vital sources of natural peptides, vitamin A, and iron for longevity and vitality.
• Traditional Fats (Tallow, Ghee): Protect the brain and balance hormones.
• Cruciferous Vegetables and Berries: Detoxify excess estrogen and support antioxidant defenses.
Movement:
• Strength Training: Preserves lean mass, boosts metabolism, and supports bone health.
• Yoga and Barre Workouts: Promote flexibility, balance, core stability, and inner peace.
• Sweating Regularly: (Infrared saunas, brisk walks, dance) Aids detoxification and improves mood.
• Body Connection: Morning sunlight, breathwork, slow meditative movement, and grounding foods will help anchor you through the beautiful transformations of this phase.
✨ Final Thoughts
When you trust and honor the body’s design—feeding it ancestral wisdom (through foods like bone marrow and organs), supplemental support (like trace minerals, hydrogen tablets, creatine, and targeted herbs), high-protein nourishment, and mindful movement practices (yoga, sweating, barre)—you unlock deep vitality and grace at every phase of womanhood.
Your health, your rhythm, your evolution—it is sacred.
And it’s an honor to walk this path with you. 💛
With love and light,
Kaitlyn Sweet
Certified Holistic Health Practitioner, Women’s Wellness Advocate
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