On any given day, pregnancy can feel like a thousand things—challenging, emotional, and sometimes surprisingly calm. Simple daily habits—like taking prenatal vitamins, moving in a way that feels good, and pausing to breathe—can help bring a sense of balance to it all.
There isn’t one right way to navigate pregnancy. When you find what works for you and get the support you need—whether you give it to yourself or ask for it—it can be one of the most empowering times of your life.
After having her third child, our founder, Cheryl Sew Hoy, wanted to pass on everything she’s learned about wellness, the gut, and the vaginal microbiome to help support other expecting moms who want to give their little one the best start in life. From biohacks to simple ways she stayed active, she’s revealing the rituals and routines that kept her strong, grounded, and resilient through every stage of pregnancy.
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Rituals for feeling good every day
There’s a lot you can’t control during pregnancy, but you have more influence over your experience (and your memory of this time) than you might think. It starts with figuring out how you want to feel—resilient, nourished, energized—and creating small rituals to support those emotions. Whether it’s moving every hour or taking special care of your skin, simple habits will help you stay connected to your body and bring meaning to your day.
Here are big and small ways Cheryl fits in self-care—even on her busiest days.
Staying hydrated
During pregnancy, your body needs extra water to support amniotic fluid, increased blood flow, tissue growth, digestion, and the delivery of essential nutrients to your baby. “I drank at least eight glasses of water a day and added electrolytes when I needed extra support—whether for a late-night podcast or keeping up with my kids, Charlie and Taylor.”
Moving with purpose
"For me, staying active is about working with my body, not against it.” For pre-and postnatal fitness, Cheryl swears by MamasteFit. Created by sisters Gina, MS, and Roxanne, RN, BSN, it’s designed with a deep understanding of how the body changes—helping you move with confidence through pregnancy and beyond. Use code TINY to get 15% off.
“I’m also a big fan of Spinning Babies’ approach to movement and love their daily essentials video.” Spinning Babies is a great resource for moms because gentle daily movement can ease discomfort, improve digestion, and help create space for your baby to get into an ideal position for birth.
In the office, Cheryl avoids sitting in her chair for too long, so she switches it up with an under-desk walking mat from The Neat. She also stands on a grounding mat from Earthing and uses a bouncy ball to keep moving [1].
To explore how regular movement can increase beneficial gut bacteria, support digestion, and even influence your baby’s developing microbiome, check out our blog, Exercising for Two: Stay Active to Boost Your Gut Health in Pregnancy.
Better sleep, better days
Cheryl’s morning routine includes checking her Oura Ring to track and spot trends in her sleep patterns. Here’s a link for $40 off.
Good sleep isn’t just about getting enough hours—it’s about quality. Little things add up in a big way. "I use my Oura ring to make sure I get enough restorative and healing deep sleep (earlier at night) and enough REM (towards morning) to help process my day and for better memory retention.
Also, I can’t say enough good things about my blue light-blocking glasses from Swanwick Sleep. I put them on as soon as it gets dark indoors.” Cheryl also swapped some lightbulbs in her home for these amber and red ones.
Blue light, especially from screens and artificial lighting, can suppress melatonin production, making it harder to fall asleep and potentially affecting overall health over time [2]. To support your natural sleep cycles, avoid it at least two hours before bed.
She’s also found that simple sleep aids, like a 100% mulberry silk eye mask and silicone earplugs, help her rest more soundly.
Lately, she’s been experimenting with mouth taping to encourage nasal breathing [3]. “It’s tougher during winter months and when I have seasonal allergies, but it still works. It improves overall sleep quality and protects my oral and gut health!”
A little indulgence for her skin
Pregnancy can bring hormonal shifts that lead to acne, melasma, and other skin changes. "I recently started using Barefaced skincare, and I’m hooked. Keeping my routine simple and sticking to gentle, hydrating products has made a big difference in my skin.” Save 20% off your first order with Barefaced code REF-ap00va.
Nourish your body and baby
Growing a baby is no small thing, and if there’s ever a time to give your body extra support, it’s now. Cheryl trusts these foods and supplements to support her and her growing baby.
- Prebiotic-rich foods like flaxseeds, hemp seeds, chia seeds, pumpkin seeds, avocados, oats, berries, leeks, garlic, lentils, and almonds.
- Fermented foods like homemade kefir with raw milk from a trusted local farm, Greek yogurt or A2 organic yogurt, kimchi (even her kids love it), sauerkraut, and homemade kombucha.
- Polyphenol-rich bites and sips - including organic berries, dark chocolate, tea, nuts, etc.
- Needed Prenatal Supplements is her go-to for key nutrients like folate and choline. Use this link to get 20% off.
- Fatty15 provides C15:0, a healthy fat that helps support overall health. “Fatty15 is my new obsession. I think every pregnant mama should consider it.”
- Natren Life Start is a probiotic specifically formulated with Bifidobacterium infantis strain NLS that she’s taking in her final month of pregnancy to make sure she has those to pass onto her baby during labor and at birth. Before Natren, Cheryl took Needed’s Pre/Probiotics for overall gut and vaginal health during pregnancy.
Gut checks and nutrigenomics insights
Cheryl’s approach* to a healthy pregnancy includes monthly gut and vaginal health tests to track her microbiome along the way. (This is something she does for personal research and to track changes during her pregnancy.)
For moms-to-be, Cheryl recommends doing a Pregnancy Gut Health Test and Vaginal Health Test in your first trimester and another one in your third. You'll get insight into the essential bacteria you pass on to your baby during birth. It’s a simple way to help set the stage for your little one’s lifelong health.
"While I was trying to conceive, my Tiny Health Gut Test showed I had very low HMO-digesting Bifidobacterium and Akkermansia—two key types of beneficial microbes I want in my gut to pass on to my baby during labor, birth, and through breastmilk."
Now in a healthy range, Cheryl successfully increased her HMO-digesting Bifidobacterium over time through a combination of targeted supplements and dietary actions, such as more fermented foods, prebiotic fibers, and polyphenols.
After traveling to Bali in her first trimester, Cheryl picked up a stomach bug. Her gut health test later revealed that her E. coli levels had jumped from zero to 17%, along with high levels of antibiotic-resistant pathogens.
For months, she focused on supporting her gut with HU58 (Bacillus Subtilis) and Microbiome Labs Mega IgG2000, which help bind pathogens. She’s not fully recovered yet but is making steady progress. Her Tiny Health results show a clear increase in overall Bifidobacterium and Akkermansia species since starting these supplements—both were previously at very low levels before this protocol.
Pregnant or not, it’s a good reminder to check in on your gut health after traveling—one stomach bug can throw off your microbiome for a long time without you even knowing.
"I also did a prenatal nutrigenomics test with GrowBaby and learned so much about my genetic predispositions and how best to support my pregnancy through nutrition and lifestyle changes."
*Cheryl’s routine is personalized according to results from her Tiny Health Gut Health Test and Nutrigenomics Test. Her approach to a healthy pregnancy should not be taken as medical advice. A Tiny Health Gut test will help you identify potential microbiome-related imbalances and provide personalized recommendations based on your results. Always consult a trusted practitioner before starting a new diet or supplement during your pregnancy.
Resources for moms-to-be, from pregnancy to postpartum
Because being pregnant is one the most all-consuming things you'll ever do, here are helpful resources to keep you in the know.
Optimal baby positioning for easier labor
How your baby is positioned in the womb can make a big difference in how your labor unfolds. Learning how to encourage an ideal position can help labor progress more smoothly and may even reduce the risk of a C-section. Spinning Babies Parent Class is a must-watch for expectant parents, offering practical techniques to create more space for your baby, support labor’s natural flow, and navigate challenges if your baby gets stuck. It's a game-changer that makes you feel more prepared and confident.
Acupressure for labor prep: a hands-on approach
One of Cheryl’s go-to tools for labor prep is an acupressure pamphlet by Debra Betts. Acupressure is often used to support relaxation, circulation, and overall readiness for childbirth.
What every parent should know
- Microbiome seeding at birth: the bond of mom and baby
- How hospitals shape the microbiome and birth experience
- How to prevent preterm birth
- How taking antibiotics while pregnant affects you and your baby
- Tiny Health’s gut-friendly birth plan
- Postpartum recovery essentials
- The Holistic Stages of Labor by Whapio Diane Bartlett
- Ecstatic Birth: Nature’s Hormonal Blueprint of Labor by Dr. Sarah Buckley
Cheryl’s top book picks from her three pregnancies
Engaging with every aspect of this life-altering experience requires a wide lens. That’s why Cheryl keeps a variety of books on her nightstand—including:
- Guide to Childbirth by Ina May Gaskin – An empowering and essential resource for understanding the childbirth experience. “Everyone pregnant should read this. No question.”
- Healthy Kids, Happy Kids by Dr. Elisa Song- Dr. Song, our Chief Medical Officer, brings her pediatric expertise to this must-have guide, packed with tips, recipes, and protocols for when your child gets sick. It’s the go-to resource every parent needs.
- Real Food for Pregnancy by Lily Nichols – Nichols challenges outdated prenatal guidelines and provides evidence-based advice to support both you and your baby.
- The Vaccine Book by Dr. Robert W. Sears – A helpful resource with balanced information so you can make informed decisions about your baby’s vaccine schedule.
- Beautiful Babies by Kristen Michaelis – A must-read guide on prenatal and postpartum nutrition, plus an introduction to solids through an ancestral wisdom lens.
- The First 40 Days by Heng Ou – “This book is a lifesaver for postpartum recovery—full of nourishing recipes and practical advice.”
- Birth Reborn by Michel Odent – Written by a pioneering obstetrician who introduced birthing pools and gentle birth practices, this book explores the role of instinct and a supportive environment in transforming childbirth.
Your baby’s health starts with you
When you look back on your pregnancy, you may not remember every habit and routine, but you’ll remember how they made you feel—so make them count.
For more tips from our team, check out our Mother’s Day blog. It's full of hacks and advice on motherhood and offers resources to help you during your pregnancy and the early years with your little ones.
Looking for extra support? Small steps now can make a big difference for you and your baby. Our Pregnancy Gut Health Test helps you understand what’s happening in your gut, and a one-on-one session with a microbiome specialist gives you thoughtful, personalized support to help you feel your best.
