The fourth trimester is a big transition, and the right support can make a real difference. This is where we collect the books, services, experts and practical things that we’ve found genuinely helpful for ourselves, our families and our listeners.
We’re often asked what we actually recommend. Everything here is something we’ve used or tried ourselves, or learned about from a trusted professional on the podcast. We only share resources we genuinely believe are worth your time.
We’ve done plenty of trial and error along the way. This page brings the things that have stood out into one place, organized around what you may need right now:
Prepare for birth | Recover and strengthen | Mental health, identity and relationships | Feed and nourish | Care, sleep and development | Practical support | Work, leave and finances
Start Here
- Free customizable birth plan
- Free customizable Fourth Trimester Plan
- Birth team overview: who’s who at the hospital
- Our favorite Fourth Trimester books
- Fourth Trimester partner deals and listener discounts
Featured Partner Resources
These are partners we actively recommend and return to across the show. Visit the Partner Deals page for more listener discounts and offer details.
- Every Mother — personalized core and pelvic-floor exercise programs for birth preparation and postpartum recovery. Use the link for 10% OFF.
- GutPersonal — dietitian-developed supplements that support gut health. Use code FOURTH for 10% OFF.
- HIRO Diapers — high-performing diapers designed with baby and environmental health in mind. Use code FOURTHTRIMESTER for the $99-per-month-for-life introductory subscription offer.
- Yoga for Your Yoni with Britt Fohrman — support for pelvic health, birth preparation and postpartum healing.
- 51& — a women’s-health membership and advocacy community focused on making healthcare work better for women.
Prepare for Birth With Confidence
Birth can feel less overwhelming when you understand your options and know who is on your team. Start here with the resources we return to most.
Recommended resources
- Customizable Birth Plan — a free template for clarifying preferences and questions.
- Customizable Fourth Trimester Plan — make the plan for after birth before you need it.
- Natural Resources — online and in-person education for expecting and new parents.
- Growing Together and Nine Golden Months — two of our favorite books for pregnancy, birth and early motherhood.
Learn more from professionals: Birth | Complications
Recover and Strengthen Your Body
Recovery isn’t one-size-fits-all. These resources can help you care for your body, reconnect with it and rebuild strength at your own pace.
Recommended resources
- Every Mother — short, personalized core and pelvic-floor programs.
- Tighten Your Tinkler — at-home pelvic-floor physical therapy routines.
- Yoga for Your Yoni — gentle support from birth educator and doula Britt Fohrman.
- Pregnancy & Postpartum Athleticism (formerly Everyday Battles) — strength and movement education for pregnancy, postpartum and athletic motherhood. Listen to the related episode.
- Postpartum Is Forever — education and support for long-term postpartum wellbeing.
- The First Forty Days — restorative food and care traditions for the early postpartum period.
Learn more from professionals: Recovery | Body | Fitness | Yoga
Support Your Mental Health, Identity and Relationships
Becoming a parent can change how you feel about yourself and your relationships. These are some of the resources we trust for honest, practical support with mental health, self-trust and staying connected.
Recommended resources
- Postpartum Support International — education, support groups, provider directories and help connecting to immediate support.
- Dadcare — resources and screening tools for fathers’ mental health.
- Kari Marble — virtual breathwork practices for stress and nervous-system support.
- Dr. Shoshana Bennett — practical prenatal and postpartum mental-health education. Read Beyond the Blues or listen to the related episode.
- Julia Aziz — support for parents, helpers and healing professionals. Read Lessons of Labor or listen to the related episode.
- Embodied Beginnings — trauma-informed somatic support for pregnancy, birth, postpartum and parenting. Listen to the related episode.
Learn more from professionals: Mental Health | Relationships | Communication | Fatherhood | LGBTQ+
Feed and Nourish Yourself and Your Family
Feeding yourself and your family shouldn’t be another source of pressure. Here you’ll find practical, judgment-free support for postpartum nourishment, breastfeeding and infant feeding.
Recommended resources
- GutPersonal — science-backed, dietitian-developed gut-health supplements.
- Hardy Nutritionals — research-backed micronutrients for pregnancy, postpartum and beyond.
- Good Food for New Parents — simple nourishment ideas for the early weeks.
- Postpartum soups and stews — comforting recipes for stocking the freezer and feeding a family.
- The First Forty Days — our most-loved postpartum nourishment book.
Learn more from professionals: Breastfeeding | Nutrition | Recipes
Set Your Baby Up for Success
Babies don’t come with a manual. These trusted resources cover newborn care, sleep, brain development, bonding and communication in the early months.
Recommended resources
- Dr Angelique Millette — child sleep and parent coaching for the needs of the whole family.
- Safe Sleep Guide for Room Sharing and Bed Sharing — bed-sharing-specific guidance from Kathleen Kendall-Tackett, PhD, IBCLC. Very helpful for those who choose to bedshare.
- HIRO Diapers — high-performing diapers made with baby and environmental health in mind.
- UpChoose — a circular baby-clothing service that grows with your baby.
- Baby Registry Essentials — a practical starting point for what you may actually use.
- BabyBjörn Baby Carrier Free, 3D Mesh — a structured, breathable carrier option; always check fit and current manufacturer guidance.
- Infant Massage: A Handbook for Loving Parents — a hands-on guide for touch, bonding and development.
Learn more from professionals: Childcare | Sleep | Communication
Find Practical Fourth Trimester Support
The fourth trimester is easier when support is specific and practical. These resources can help you make a plan and help family and friends show up in ways that are actually useful.
Recommended resources
- Early Childhood Matters — parent groups, workshops, playgroups and private consultations.
- KAZ Project — postpartum midwifery, lactation support, workshops and parent classes.
- Natural Resources — classes, groups and support for expecting and new parents.
- Sacred Window Studies — professional education in conscious postpartum caregiving for doulas, wellness professionals and others who support new families. Listen to the related episode.
- Winnie — search for childcare and family resources near you.
- Partner Deals — current listener discounts on services and products we recommend.
Travel and on-the-go
- Backpack diaper bag
- Travel crib
- Portable potty and Potty book
- BabyBjörn Potty Chair and BabyBjörn Step Stool — sturdy at-home options for toilet learning and handwashing independence.
- Indestructibles books
Also, packing list reminders: baby passport, a bag of tricks (listen here for an explanation!), and signing your baby up for airline points before you fly.
Learn more from professionals: Postpartum Support | First-time Parents | Multiple Children | Fatherhood
Navigate Work, Leave and Family Finances
Going back to work—or deciding what comes next—can bring up a lot of questions. Start here for help with leave, returning to work, benefits and family finances.
Recommended resources
- Greenlight Coaching — one-to-one support for returning to work and navigating early parenthood.
- Natural Resources Return to Work Group — a virtual workshop for the transition back to work.
- U.S. Department of Labor FMLA guidance — official information about federal family and medical leave protections.
- Consumer Financial Protection Bureau tools — plain-language resources for managing family finances.
Learn more from professionals: Maternity Leave | Career | Finance
Have a resource you think belongs here? Contact us. To receive new episodes and practical resources in your inbox, join the Fourth Trimester newsletter.