I remember hitting a wall of exhaustion around week 7 of my first pregnancy. I was doing “everything right”—eating well, taking my prenatal, going for walks—but I still felt like I could sleep for 12 hours and wake up tired.

First trimester fatigue is completely normal. Your body is adjusting to surging hormones like progesterone, your blood volume is rapidly increasing, and you’re literally building an entire organ—the placenta. No wonder you feel drained.

But you don’t have to suffer through it without support. These gentle, grounded strategies are designed to restore your energy without pressure—and they’ve helped me and so many of my clients feel more human again in early pregnancy.

Start with Blood Sugar Balance

Unstable blood sugar is one of the most overlooked causes of fatigue, nausea, and even mood swings in early pregnancy.

Here’s how to keep it steady:

✅ Eat within 60 minutes of waking up—don’t skip breakfast (even if you feel queasy)

✅ Pair carbs with protein + fat to prevent crashes

✅ Snack every 2–3 hours, especially mid-morning and late afternoon

Easy snack ideas:

• Hard-boiled eggs + with sprouted grain toast
• Apple with nut butter + coconut flakes
• Chia pudding with berries

Tip: I started prepping mini snack trays the night before so I had something ready to grab when energy was low.

Eat Iron + B-Vitamin Rich Foods

Your body is making more blood—and it needs extra nutrients to keep up. Low iron and B12 levels can worsen fatigue (and they’re common in pregnancy).

Top foods to support energy:

• Grass-fed beef or bison
• Eggs (especially the yolks!)
• Lentils and black beans
• Spinach, kale, and Swiss chard
• Fortified nutritional yeast (great on avocado toast or pasta!)

Note: Talk to your provider about checking iron, ferritin, and B12 if fatigue feels extreme or ongoing.

Prioritize Rest (Without Feeling Lazy)

Here’s your permission slip: rest is productive in the first trimester.

Your body is working hard to form the placenta, regulate hormone production, and adapt to major internal changes. Fatigue doesn’t mean you’re doing anything wrong—it means your body is doing something important.

Fatigue hacks that work:

• Take a 20-minute nap mid-day (set a timer!)
• Shift high-focus tasks to your best time of day
• Let go of “non-essential” to-dos—this isn’t the time for perfection

Stay Hydrated with Minerals

Dehydration can sneak up in early pregnancy—and it makes everything worse, from fatigue to nausea to brain fog.

Try this:

• Drink small amounts throughout the day (aim for 2–3 liters)
• Add electrolyte support with a pinch of sea salt or a splash of coconut water
• Sip bone broth for extra minerals + gentle nourishment

Tip: Use a straw or a favorite cup to make hydration easier and more automatic.

Add Gentle Movement (Not Bootcamp)

While intense workouts can be too much during the first trimester, gentle movement can actually help boost your energy.

Supportive options include:

• A 10-minute walk after meals (helps digestion too!)
• Stretching or prenatal yoga flows
• Deep breathing, posture resets, or grounding outside barefoot

✨ The goal isn’t calorie burn—it’s circulation, oxygen, and mood support.

When to Seek Extra Support

If your fatigue feels debilitating or lasts beyond the first trimester, it’s worth checking:

• Iron/ferritin levels
• Thyroid function (especially TSH + Free T3)
• B12 and vitamin D status

These are things I help my 1:1 clients evaluate as part of their pregnancy wellness plans. You don’t have to figure it out alone.