A Pregnancy and Postpartum Physical Therapist's Perspective
By Dr. Maria Muto-Rodriguez, PT, DPT
Pregnancy and postpartum are among the most metabolically demanding seasons a woman’s body will ever experience. During the holiday season, this depletion is often magnified. Between disrupted routines, irregular meals, increased social obligations, travel, emotional labor, and end-of-year stress, many pregnant and postpartum women feel completely burnt out. If you feel exhausted, depleted, or unlike yourself right now, you are not broken, your body is asking for support.
As a pelvic floor physical therapist, I work with women every day who say, “I’m exhausted, but I don’t know how to get my energy back.” While sleep and rest matter, sustainable energy is not rebuilt through willpower alone. It comes from restoring physiology from the inside out, beginning with the nervous system, hormones, nourishment, breath, and core support.
Why Postpartum Fatigue Is So Common — Especially During the Holidays
After pregnancy, the body is simultaneously healing tissue, regulating hormones, adapting to fragmented sleep, and meeting increased nutrient demands. Blood loss during birth, breastfeeding-related mineral depletion, and elevated emotional load all contribute to ongoing fatigue.¹˒² During the holidays, skipped meals, sugar-heavy foods, late nights, and overstimulation further strain already depleted systems.
When this recovery period is layered with pressure to “do it all” or “bounce back,” many women experience persistent exhaustion. This is not a personal failure; it is a biological response to depletion.
The Physiology Behind Feeling Drained
Postpartum fatigue is often driven by nervous system dysregulation, blood sugar instability, and micronutrient depletion. Chronic multitasking and interrupted sleep keep the body in a sympathetic, fight-or-flight state, preventing true rest.³ Irregular eating patterns and reliance on caffeine or refined carbohydrates during busy seasons lead to energy crashes that mimic burnout.⁴
At the same time, pregnancy, breastfeeding, and chronic stress deplete nutrients essential for energy production, including iron, magnesium, B vitamins, omega-3 fatty acids, and electrolytes.⁵ When cortisol rhythms are disrupted, many women feel wired at night and exhausted in the morning, perpetuating the cycle.
Rebuilding Energy Through Regulation and Support
Healing begins with regulation, not intensity. Breath plays a critical role in calming the nervous system, improving oxygenation, and coordinating the pelvic floor and core. Gentle movement, consistent nourishment, and daily nervous system regulation help signal safety to the body and allow recovery to occur, even during demanding seasons like the holidays.
Consistent, real-food nourishment is especially important right now. Many postpartum women unintentionally under-eat protein and minerals, particularly during busy or travel-heavy weeks, which further contributes to fatigue, irritability, and cravings.
Where Nunona Fits for Holiday Energy Support
This is where Nunona’s Mama Bites can serve as practical, physiology-aligned support rather than a quick fix. Designed specifically for pregnancy and postpartum needs, they provide balanced macronutrients to stabilize blood sugar and over 27 key vitamins and minerals that replenish what pregnancy, birth, breastfeeding, and stress deplete.
Nunona supports energy by:
• Providing steady fuel to prevent crashes between meals
• Supporting iron, B-vitamin, and mineral intake essential for cellular energy
• Helping regulate blood sugar during irregular schedules
• Offering a predictable nourishment ritual on busy holiday days
For many mothers, it’s not about eating perfectly; it’s about not going hours without meaningful nourishment. Consistently incorporating Mama Bites can support steadier energy, improved mood, nervous system resilience, and overall recovery during an otherwise draining season.⁶
You Deserve Sustainable Energy
You are not “just tired.” You are healing from one of the most physiologically demanding experiences the human body undergoes, during one of the busiest times of year. With nourishment, breath, gentle strength, nervous system regulation, and support, your energy can return, gradually and sustainably.
You are rebuilding from the inside out.
Want to Learn More About Pelvic Floor Health?
If you’d like personalized support for pelvic floor health, pregnancy, or postpartum recovery, you can book a complimentary discovery call with Dr. Maria Muto-Rodriguez.
References
1. Brown LD, et al. Physiologic changes during pregnancy and postpartum recovery. Obstet Gynecol Clin North Am. 2018;45(2):299-312.
2. Kent JC, et al. Energy requirements and metabolic adaptations in lactation. Am J Clin Nutr. 2019;109(5):1234-1241.
3. McEwen BS. Neurobiological effects of stress and stress hormones. Dialogues Clin Neurosci. 2017;19(4):357-368.
4. Ludwig DS. The glycemic index and obesity. J Nutr. 2000;130(2):280S-283S.
5. Beard JL. Iron deficiency alters brain development and functioning. J Nutr. 2003;133(5):1468S-1472S.
6. Koletzko B, et al. Nutritional needs in pregnancy and lactation. Ann Nutr Metab. 2019;74(2):93-106.
