The postpartum journey is often painted with the broad strokes of bouncing back and returning to “normal,” but for many moms, the reality is far more complex. Together, we—Tiana, a pelvic floor therapist, and Kristen, a postpartum nutrition specialist—are here to challenge these outdated narratives and provide a fresh perspective on what postpartum care truly looks like.
Our shared mission is to empower moms with the knowledge, tools, and support they need to heal, thrive, and redefine their postpartum experience. Whether it’s addressing pelvic floor dysfunction, finding sustainable ways to nourish your body, or debunking myths like the six-week “all-clear,” we’re here to help you prioritize your recovery in a way that feels achievable and deeply supportive.
Check out our thoughts on postpartum care as we answer some burning questions below!
Redefining Postpartum – What Does It Really Mean?
How do you define postpartum care & what postpartum means /entails, (and how does this definition differ from traditional perspectives)?
Tiana: to me, postpartum means the period of time after giving birth during which there are special considerations for a person’s needs, both physical recovery and emotional support. There is no specific period of time that defines this for me - it is completely defined by where the client feels they are in their journey. Postpartum care is any of the specialized options for care that such a person requires to address any physical, cognitive, emotional, spiritual, or social challenges they are experiencing after pregnancy and childbirth.
Why is it important to view postpartum as a long-term process rather than a brief recovery period?
Tiana: The body changes to an incredible degree during the 9 months of pregnancy and the childbirth experience can range from over quickly and feeling relatively easy to traumatic on many levels. The body slowly returns to its non-pregnancy state in terms of hormones, connective tissues, pelvic organs and pelvic floor muscles. The time to feel fully back to normal can also vary widely, if the person ever even feels like they felt prior to the pregnancy. That is not necessarily to be expected. There is significant healing to be done and your entire person needs the time and grace to do so on your own terms.
What misconceptions about postpartum care would you like to debunk?
Tiana: I want to debunk the thought that the body and mind bounce back quickly after childbirth, that it is abnormal to not feel like your old self, and that being cleared at your 6 week postpartum doctor appointment means everything is back to normal and good to go and that you can proceed without any concerns.
The Evolving Role of Pelvic Floor Health
How is pelvic floor therapy shifting the conversation around postpartum recovery?
Tiana: We talk a lot about how you have been through a lot, being gentle with yourself, giving yourself the time you need to recover and get into a routine, that you will not automatically know how to do everything, that some pelvic floor dysfunction is to be expected and that passing time will take care of some of symptoms that come from pregnancy and childbirth and that pelvic floor therapy can speed some of that along and can also help with the things that aren’t healing on their own.
What are the early signs that someone may benefit from pelvic floor therapy, even if they feel "fine"?
Tiana: Any discomfort that you think might be normal or might not be related to pregnancy or childbirth that will not ease up or respond to the treatments you would usually use to take care of physical discomfort
How do you approach the emotional and physical aspects of postpartum pelvic floor health?
Tiana: I take a holistic approach to your pelvic floor health. We talk a lot about what you are going through physically, mentally, emotionally, and with the other people in your life. We discuss how the routines in your life can affect and make positive changes for your health. We discuss how to ask others for help. We brainstorm together about how to meet your goals. I provide education on what is going on in your body and give you tools for pelvic floor-related self-care. I teach you how to integrate movement into your daily life to improve your pelvic health. If you have time and want a home exercise program, I will design that, we will practice it, and I will adjust it as we go along. I also do a lot of hands-on work. Whether that is loosening up your hips, manually stretching your abdominal muscles, or using myofascial release techniques directly on your pelvic floor muscles, I have seen and experienced that bodywork assists healing tremendously.
Nutrition As a Staple & Foundation for Postpartum Wellness
How does nutrition play a role in redefining postpartum care?
(Responses from Kristen Beach)
Physical recovery: muscle repair, tissue healing! Specific nutrients protein, iron, omega 3 all play a crucial role in recovery and restoring bodies strentgh
Hormone balance: balanced meals can help regulate your cortisol, insulin and estrogen. Which can aide in energy crashes and mood swings
Optimizing milk supply and providing nutrients to both you and baby
Combating postpartum fatigue while baby is not sleeping through the night
Regain confidence while not focusing on the toxicity of bounce back culture
What shifts in dietary focus do you recommend for supporting long-term postpartum health and energy?
I focus on simple and easy ways to get a balanced plate to support postpartum recovery that makes sense to a moms busy schedule. We focus on blood sugar balance so you can still incorporate all your favorite foods without extreme cravings or crashes in energy and mood.
How do you work with moms to help them prioritize nutrition while balancing the demands of motherhood?
I teach moms how to build a balanced plate that supports their postpartum recovery while helping them feel nourished and energized. This is done in simple steps, focusing on the fundamentals—like getting the right portions of protein, carbs, and vegetables in each meal. It’s not about being perfect, it’s about being consistent with real, whole foods that fuel your body and make you feel your best.
Next, I show moms how to add more nutrients to the foods they’re already eating—so you don’t have to start over with every meal. For example, adding a handful of spinach to your smoothie or swapping out white rice for a whole grain like quinoa. These small changes make a big impact on your energy levels and overall well-being without taking much more time or effort.
I also teach moms how to listen to their bodies’ hunger and fullness cues, which can be especially challenging postpartum when life is busy and sleep is scarce. By tuning in to these signals, they can feel more connected to their needs, reduce overeating, and nourish themselves without the guilt or pressure of tracking every bite.
Once we’ve built a solid foundation, we dive into easy and quick fixes to help moms get their energy back. This might look like setting up a meal prepping system that takes the guesswork out of cooking, or simply finding a go-to snack that keeps them satisfied during busy afternoons. The goal is to set up strategies that stick and don't feel overwhelming.
From there, we move on to creating a personalized meal plan and cooking schedule that fits seamlessly into the realities of life with a newborn. Moms don’t have to be in the kitchen all day; instead, I help them come up with a system that works around their life and saves time. We’ll focus on batch cooking, keeping recipes simple and quick, and making sure they have healthy options on hand for busy days.
But nutrition doesn’t exist in a vacuum. Part of my process is also helping moms balance their schedule outside of just cooking. We explore how to prioritize their time, delegate tasks where they can, and let go of perfectionism. As moms, we are constantly juggling multiple responsibilities, and it’s vital to create a schedule that doesn’t overwhelm them.
In this work, I’m here to help moms find peace of mind when it comes to nutrition, so they can spend more time being present with their families without feeling drained, frustrated, or disconnected from their own needs.
Redefining Postpartum Wellness through Integrative & Holistic Care
Why is it essential to have as a part of a holistic approach to postpartum care?
Tiana: It is essential to be able to listen to my clients’ stories, telling someone their story and being heard does wonders for their healing and our rapport. It is essential to have a clear understanding of what your client has available, as far as time and energy resources, to be able to set realistic expectations of how they can participate at home. It is vital to integrate motivational interviewing and use all of the tools I have to approach each client from a mental health perspective and with orthopedic knowledge, bodywork techniques, and understanding of their condition. It is also important to have other trusted professionals in different disciplines to refer my clients to in case we run into a challenge that is not my wheelhouse.
Kristen: Because your body went through the biggest transformation of its life—not just what happened to your downstairs.
The 6-week check-up is 15-20 minutes at most. They check to ensure you’re healed, discuss the importance of a form of birth control, and have you fill out a questionnaire to screen for PPD or PPA.
While this is obviously important, it doesn’t address the specific obstacles moms are facing. Many are experiencing every symptom of postnatal depletion because they’re still frequently getting up with their little one, their partners have gone back to work, and they feel like time for themselves is nonexistent.
As a result, they put themselves on the back burner, leading to bigger health problems down the line.
Moms need step-by-step guidance and coaching to help them navigate these challenges so they can take care of themselves without neglecting their baby.
How do pelvic floor health and nutrition intersect in creating a holistic postpartum recovery?
Tiana: Nutrition has everything to do with bladder and bowel management! What we eat and drink 100% affects our bodies and our healing. With the right nutrients, fiber, and hydration, a big piece of the puzzle of our pelvic health can be found and put into place. Proper hydration and doing our best to prepare and eat nutritious meals and snacks can help with constipation, pain, and continence.
Kristen: the proponents of a healthy diet all aide in the recovery of stretched or teared pelvic floor while also helps strengthen muscle and tissues
What does it mean to truly “care for the mother” in a way that goes beyond physical recovery?
Tiana: To truly care for the person in front of me, I go back to listening, hearing, being curious, taking interest, meeting them where they are at, helping them to navigate within their limitations to meet goals that they have chosen, and performing all touch with respect and reverence. It is an honor to help them on their journey.
Kristen: To hear a mom out during the biggest transformation of her life to let her know she is not crazy and her feelings are common. While also helping her how to navigate and fix the way she feels with practical tips that are not going to overwhelm. ALWAYS meeting a mom where they are at!
How can your work help mothers reclaim their sense of self in the postpartum period?
Tiana - I have techniques to share that help with calming the nervous system and connecting with and coordinating the pelvic floor and training in assisting with developing routines and habits that support new and adjusted roles. Having a sense of control over your nervous system, feeling connected with your body, and feeling empowered by choosing how to live in your new life are the ticket to reclaiming your identity during a time of upheaval and adjustment.
Kristen: I guide mamas by helping them heal from the inside out, focusing on rebuilding energy and confidence through a holistic approach. This starts with nutrition—providing simple, sustainable strategies to fuel your body without the stress of tracking or extreme dieting. I empower moms to trust their instincts and embrace informed intuitive eating that honors their needs and recovery. Beyond nutrition, I help moms navigate the mental and emotional challenges of postpartum. Together, we work to silence the societal pressures that tell you to bounce back or prioritize everyone else’s needs above your own. By setting boundaries, rediscovering your values, and making time for self-care, we create a path to balance that allows you to show up for yourself and your family. This process is about more than just physical recovery. It’s about reconnecting with who you are beyond motherhood, rediscovering your identity, and building habits that align with your goals and values—all while keeping the process simple and achievable.
What will the moms that attend walk away with after this event?
Tiana: Information about their pelvic floors and digestive and urinary systems, support and routines that can help during postpartum recovery, along helpful movements/exercise, and how pelvic floor therapy can help during the physical healing and stresses of adjusting to a new life.
Kristen: How to simplify your nutrition for recovery, energy and confidence no matter how busy or how many kids you have!
Following the event, how can moms work with each of you as a part of the overall care postpartum?
Tiana: I offer one time pelvic health evaluations to learn every relevant thing about the client to make the best plan for treatment and that is followed by treatments that are available in varying lengths of time. We discuss my recommendations and decide together what is going to work best for them. We are a team.
Kristen: I offer free consultations to see where moms are in their postpartum journey and what their goals are. What has/ has not been working for them to see if we are a good fit. From there I come up with a personalized plan for best course of action .
What message would you like to share with moms who are unsure about seeking postpartum support?
Tiana: You cannot take the best care of your family if you are not well yourself. By prioritizing yourself, you are still prioritizing your family. If you aren’t sure, you are always welcome to reach out to ask questions via email or phone. We can also go ahead with an evaluation and, if I don’t think pelvic floor therapy will benefit you, I will give you recommendations for others who will be able to help. Everyone can benefit from pelvic floor therapy. Like any other healthcare, prevention is key and that is something we can cover even without you experiencing significant current challenges. Knowledge is everything.
Kristen: I obviously mimic what Tiana says. You truly cannot pour from an empty cup. While most moms think that taking time for yourself is selfish or defines you as not a good mom! No breaks and dedicating everything to everyone else will eventually lean to burn out, I can truly speak from experience.
Interested in learning tips and tricks to help you heal holistically on your postpartum journey? Check out our workshop taking place on January 25th in Savannah!
Comments