As a new mom, you already know that the postpartum journey is a wild blend of joy, exhaustion, and sometimes, an overwhelming sense of isolation. Recently, I had the privilege of interviewing Kaitlin—a holistic nurse coach from Upstream Roots—whose personal journey through postpartum recovery and challenges has inspired her to create a transformative approach to wellness. In our conversation, Kaitlin shared how her own struggles with insomnia, anxiety, and feeling unseen in traditional healthcare led her to functional nutrition and holistic coaching. Here’s what I learned and how her insights can offer real, actionable value to you.

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A Personal Journey Toward Postpartum Recovery

Kaitlin’s story is one of resilience and rediscovery. In her early twenties, she battled insomnia, brain fog, anxiety, and hormonal imbalances—even when her lab work was “normal.” Like many of us, she felt dismissed and misunderstood. But when motherhood arrived, the challenges multiplied. Despite her children’s sleep routines, Kaitlin found herself wrestling with sleepless nights, low-grade irritability, and mood swings that ranged from rage to debilitating depression.

“I kept thinking, ‘What if there is something else going on? Why isn’t anyone getting curious about my symptoms?’”

This very question sparked her journey into functional nutrition—a field that emphasizes looking beyond quick fixes to understand and treat the root causes of health issues. By learning how to nourish both her mind and body, Kaitlin began to heal. Though she eventually found that medication played a role in her recovery, her experience underscored the power of holistic, personalized care in achieving long-term wellness.

For additional context on postpartum care, consider reading my additional Blog posts.

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The Power of Holistic Nurse Coaching for Postpartum Recovery

For those of you who might be wondering what sets a holistic nurse coach apart, Kaitlin broke it down beautifully. Unlike the traditional healthcare model—which often isolates physical, mental, emotional, and spiritual aspects—holistic nurse coaching integrates them into a comprehensive plan for well-being.

What Makes This Approach Unique?

• Whole-Person Focus: Holistic nurse coaches assess every part of your being, from your physical symptoms to your emotional and spiritual health.
• Root Cause Exploration: Instead of only addressing symptoms, they investigate how different body systems interact—such as the gut, often called our “second brain,” and its impact on mood and hormonal balance.
• Empathy and Expertise: Trained as nurses, these coaches are uniquely positioned to validate your experiences while guiding you toward sustainable healing.

This comprehensive approach not only addresses the immediate challenges of postpartum life but also equips you with the tools to advocate for your health and create lasting change. If you’re still feeling stuck, read this blog on other resources and ideas on what to do.

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Common Postpartum Recovery Challenges & Misconceptions

One of the most frequent misconceptions Kaitlin encountered is the belief that new moms simply don’t have time for self-care—or worse, that taking time for themselves is selfish. In our busy lives, it can feel like every minute is devoted to someone else’s needs. Yet, Kaitlin emphasizes that even small, intentional moments can be transformative.

Key Points to Remember:

• Small Steps Matter: Even three minutes of movement or a brief mindful pause can create a ripple effect in your day.
• Self-Care Isn’t Selfish: Prioritizing your own health means you’ll have more energy and resilience to care for your family.
• Navigating Stress: New stressors, lack of sleep, and hormonal fluctuations are inevitable. The goal isn’t to eliminate these entirely, but to build coping strategies that help you manage them.

Understanding that some degree of distress is part of the journey can be incredibly validating—and it opens the door to building realistic, sustainable habits.

For more perspectives on mindful practices during postpartum recovery, Calm has a free collection of content and tools designed to help, some specific to postpartum recovery.

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Nourishing Mind and Body: Food as Medicine

One standout theme from our conversation was the critical role of nutrition in postpartum recovery and wellness. Kaitlin believes that nutrition is an underutilized intervention with immense potential to support everything from lactation and mood regulation to sustained energy levels.

Practical Nutrition Tips for Busy Moms:

• Prep Ahead: Set out a large vessel of water, pre-cut fruits and veggies, and a bowl of nuts or seeds in the morning. Keeping these healthy options in sight can help stabilize your blood sugar and ward off fatigue.
• Pair Protein and Color: Aim to include a protein (like eggs, Greek yogurt, or nuts) and a colorful fruit or vegetable with every snack or meal.
• On-the-Go Smoothies: Smoothies made with nutrient-dense ingredients can be a lifesaver on those extra busy days.

By treating food as medicine, you can create a strong foundation for both physical and emotional well-being—even on the busiest of days.

Simple Mindfulness and Daily Rituals

Kaitlin also shared simple, yet powerful mindfulness techniques that can help reset your nervous system during those hectic days. One favorite is the deep-breathing exercise: breathe in for four counts, hold for seven, and exhale for eight. This practice can be done anywhere—even while you’re multitasking—and helps shift your body out of “fight or flight” mode.

The Power of a Morning Ritual

In a world where motherhood often means disrupted routines, establishing a consistent morning ritual can be transformative. Here’s one of Kaitlin’s favorite suggestions:

• Get Outside: Even on chilly days, step outside with your children. Enjoy the natural light (without sunglasses or through filtered windows, which can dampen the benefits), notice the sounds, and breathe in the fresh air.
• Mindful Breakfast: Prioritize a breakfast rich in colorful fruits, veggies, and protein. This not only nourishes you but sets a positive example for your children.

These small practices provide a sense of stability, helping you begin your day with calm and purpose. Join her Free 7-Day Morning Ritual Challenge

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Advocating for Yourself

One of the most empowering messages from our conversation was the importance of self-advocacy. Kaitlin stressed that if you feel unheard by your current healthcare provider, it’s perfectly acceptable,—and sometimes necessary—to seek support elsewhere.

Essential Questions to Ask Your Provider:

• Breastfeeding: “Who can I contact if I have questions about breastfeeding?”
• Nutrition: “What resources are available for postpartum nutrition?”
• Mood Support: “Who should I reach out to if I have concerns about my mood?”
• Parenting: “Where can I find reliable parenting resources?”

Building a network of support is important. Healthcare professionals to peer groups, will make a world of difference in your postpartum journey.

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Overcoming Roadblocks and Embracing Progress

Every wellness journey comes with setbacks. Kaitlin advises that when the road feels overwhelming, focus on building one small habit at a time. For instance, if you’re looking to incorporate exercise, try this simple progression:

• Day 1: Get out of bed and touch your toes.
• Day 2: Touch your toes and add a downward dog.
• Day 3: Repeat the previous movements and add a 10-second plank.

By starting small, you build consistency and create a sustainable path forward—even on days when life feels particularly challenging. And remember: wellness isn’t about perfection; it’s about progress and learning to adapt as your needs evolve.

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Taking the Next Step

If you’re feeling inspired by Kaitlin’s story and ready to explore a more holistic approach to your postpartum wellness, there are concrete next steps you can take. Kaitlin offers a free discovery call where she listens to your unique challenges, goals, and lifestyle needs. From there, she crafts an individualized plan that fits your life.

You can reach out by filling out the contact form on Upstream Roots or emailing her directly at kaitlin@upstreamroots.com. Whether you’re interested in one-on-one coaching, joining a workshop, or signing up for the next free “Morning Ritual Challenge,” there’s support available to help you navigate this postpartum journey.

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Final Thoughts

Listening to Kaitlin’s story was a powerful reminder that while the postpartum period is filled with its share of challenges. It’s also a time ripe for transformation. Her journey, from feeling invisible in traditional healthcare to embracing a holistic, self-empowered approach, resonates deeply with anyone who’s ever struggled to balance self-care with the demands of motherhood.

Remember, even the smallest steps can help. For example, a mindful breath, a nutritious meal, or a brief moment outside—can set the stage for lasting wellness. You deserve to be seen, heard, and cared for. There is help out there that honors your full, multifaceted self.

Here’s to embracing your journey, advocating for yourself, and building a vibrant, resilient life! One small, intentional step at a time.

Smile 🙂