The fourth trimester nobody warned you about

Everyone prepares you for birth. Very few people prepare you for the twelve weeks after — when your hormones cliff-dive, your body is healing from a marathon, and a tiny human wants to eat every two hours.

Before the baby arrives, set up a 'nest' station in whatever room you'll spend the most time in. Water bottle. Snacks. Nipple cream. Phone charger. Burp cloths. A soft cardigan. Everything within arm's reach.

Move gently and often, but don't rush strength work. In the first six weeks, focus on breath and pelvic floor connection — not crunches. Your linea alba needs time to knit back together, and no six-pack is worth a lifelong prolapse.

Ask for specific help. 'Let me know if you need anything' rarely leads to actual help. 'Can you drop off dinner Thursday and hold the baby for 20 minutes while I shower?' almost always does.