How to optimize your health during pregnancy

Pregnancy Course

How to optimize your health during pregnancy

People ask us everyday:

  • How can I have a healthier pregnancy?
  • Can I mess up my pregnancy by...eating the wrong things? Exercising wrong? Not sleeping enough? Taking the wrong supplements or medications? Etc.
  • What foods should I eat or avoid during pregnancy to protect and nourish my baby’s development (and keep myself healthy)?
  • What supplements should I take, or avoid, when I’m pregnant?
  • Are all prenatal vitamins pretty much the same? What should I look for in a prenatal?
  • Are there labs (beyond the basics) I should have tested during pregnancy to monitor nutrient levels and ensure I’m as healthy as possible?
  • I heard about the acetaminophen autism connection, so what is truly safe or unsafe to take during pregnancy if I get sick or experience pain?
  • How on earth can I wrap my head around becoming a mother when all I’m thinking about is the birth?
  • What should I pack in my hospital bag?
  • Speaking of hospitals...what about a home birth or using a birthing center?
  • What do I need in my nursery (because registries are completely overwhelming!)?
  • Can I work out if I’m trying to get pregnant?
  • Is there anything I can do to avoid complications like gestational diabetes or preeclampsia?




We Understand Why You Care So Much...​

It’s no secret that a woman’s health during pregnancy is critically important to both herself and the health or her child (and even her future grandchildren!).

That’s why entire public health campaigns have been launched to help educate on the importance of good prenatal health…

…and, despite the amazing things these campaigns have done to reduce pregnancy complications and poor birth outcomes, they only focus on the very basics of how to have a healthy pregnancy.

In other words, there’s a heck of a lot missing from America’s prenatal education programs…and we’d wager you’ve already figured that out.

This is why health conscious women (like you!) are searching for a trusted resource to help them understand how to do more to ensure a healthy pregnancy and birth outcome.

Women want to know about things like how to use nutrition, supplements, lab testing, lifestyle modalities, and more to improve their pregnancies and grow healthier babies.

Yet, there is a ton of confusing and often misleading information to sift through online. And we all deserve much better than that.

We Were Fed Up, So We Decided To Do Something About It

We created Hey Mami because we were tired of the antiquated advice and fed up with the fear tactics surrounding pregnancy.

Women deserve better information. And we knew we could help.

As board-certified physicians practicing functional medicine for the past decade, we were exasperated by the lack of support and information available to women who are trying to proactively optimize their health during pregnancy.

We are also moms of 3 (each) with our own complicated health journeys to boot, so we intimately understand the overwhelm and confusion of trying to find reputable information…beyond the basics (and we’re doctors for heaven sake!).

In other words, we’ve been there.

As clinicians, we’ve worked with thousands of women just like you—women who want to optimize their health so that they can have a healthy pregnancy, a healthy baby, and set themselves up for success postpartum.

Our greatest desire as doctors is to help as many women as we can…but we know not everyone can work with us one-on-one.

That’s what inspired us to create this course: to share all the most important, up-to-date, scientific information on creating a healthy, nourished pregnancy, with as many women as humanly possible.

This is our mission…and we’re so glad you’re here!

Why Take This Course?

We know you have many options when it comes to educating yourself on the best way to create a healthy pregnancy.

So, why should you take this course?

Because there are some key factors that set this course apart from everything else out there:

#1: This course is based on the very real work that we do with women who are pregnant in our functional medicine practices every day.

So, we’ll share the very same information with you that we share with our patients.

We’re talking about providing everything you need to know, including the healthy pregnancy plans and protocols that we’ve used successfully with real women.

With this course, you’re not paying for theoretical information based on anecdotal evidence which may or may not pertain to you.

No. You’ll be getting the good, evidence-based, clinically-proven stuff, straight from our practices to your computer.

#2: This course is designed to educate and empower you so you can advocate for yourself and work collaboratively with your OB GYN or Midwife to improve pregnancy outcomes.

Repeat after us: “we’re not trying to replace your healthcare provider.”

We know your healthcare provider plays a critically important role during your pregnancy.

We also know, from experience, that they only have so much time during a visit to educate you about things like reproductive toxins, natural remedies, nutrition, supplements, sleep, relationships, mindset, nursery preparation, etc.

That’s why we have spent years researching and gathering all this information to share with you—to make your time during pregnancy, and with your provider, really count.

#3: This course will not only empower you with the information you need to optimize your health during pregnancy, it will also help you set the stage for success postpartum—which is a critical time for proper nourishment, healing, and rebuilding of body, mind, and spirit.

Imagine Yourself Saying...

  • I made it past the 3 month mark...this pregnancy is really happening!
  • I’m empowered, not scared, and I know what to do!
  • I feel more confident that I’m taking the right steps to be my healthiest pregnant self
  • Compared to my first pregnancy, I’m having a much easier and more joyful experience.
  • I feel like I finally know the answers about what to eat, what supplements I need, what labs to ask for, and how to take the best care of me and my baby.
  • I feel confident about my ability to have the pregnancy and birth I want (and deserve)
  • I know what tools I need to set myself up for successful postpartum healing
  • I know when to ask for more help, and I’m cool with that!
  • I’m truly enjoying my pregnancy


Introducing the #1 course to help YOU (a health conscious woman) optimize your health during pregnancy and set the stage for success postpartum.

Where you’ll find everything you need to know to create a healthy, happy, and successful pregnancy.

The Hey Mami pregnancy course is an online course to help you thrive during pregnancy, no matter what stage you’re at or your background.

By the end of this course you’ll have mastered
How to choose a provider and what you can expect from your OB GYN or Midwife
What labs to order to more thoroughly understand your health and nutritional status
What foods to eat (and avoid) to deeply nourish your growing body and support a healthy pregnancy
How your genetics may influence your nutritional needs during pregnancy, and what to do about it
What specific supplements to take and why, plus tips in customizing your supplement regime
Science-based lifestyle do’s and don'ts when you’re pregnant
Simple steps to avoid the major reproductive toxins hiding in everyday life
How to support gut health, and why it’s super duper important for pregnancy outcomes
How to create a nontoxic nursery (without breaking the bank) and have it ready in time for baby
How to prepare for your birth time—whether it winds up being a c-section or vaginal birth—and what to pack in your delivery bag
How to prepare for the first 40 days postpartum as you transition to becoming a new mother or to the next phase of motherhood (for those with more than one child)
Which natural remedies to use for common issues during pregnancy like nausea, cough and cold, headaches, and pain

And so much more

Stop spending all day searching Google for questionable answers and instead, use that time to take better care of YOU and your precious baby.


You’ll find 12 modules that you can take at your own pace…take 12 days or 12 weeks, whatever works best with your schedule.

The Hey Mami Pregnancy Course consists of 12 modules. Each module is designed to walk you through a step-by-step plan to create a healthy pregnancy and postpartum recovery.

In this kick-off module, we’ll walk you through all the new mami stuff you’re dying to know, including:

  • How to choose your provider(s) (doctor, midwife, doula) that respects your healthy lifestyle, care expectations, birth choices, etc. 
  • Helpful facts and advice where to give birth: hospital, birth center, or your own home 
  • A non-fear-based guide on what to expect by trimester

This is the #1 question we get from mamis-to-be, because really, it’s all about the food! In this lesson you’ll become a nutritional expert on: 

  • The most nourishing foods you can eat for your growing body and baby
  • What foods you should avoid (beyond cold cuts, soft cheeses, and large fish) and other food safety concerns during pregnancy
  • How to identify food sensitivities which may impact your health and nutrient levels during pregnancy and postpartum
  • PLUS Extra bonus content: “Deep dive into nutrigenomics—how to dial in on the best foods for your unique genetics”.

Pregnancy is one of the most nutritionally-demanding times in a woman’s life, which is why prenatal health experts recommend supplementation. But is a prenatal vitamin enough? This module will cover everything you need to know about the safe and effective use of supplements during pregnancy, including:


  • Why most prenatal vitamins are crap…and how to choose a better prenatal for you and your baby
  • What additional supplements you may based on your unique genetics, lifestyle factors, and current state of health to support better pregnancy outcomes
  • What to avoid in common over-the-counter supplements
  • And much, much more on this important topic

This module will prepare you for what basic lab work to expect throughout your pregnancy, plus other advanced lab we recommend for monitoring things like:


  • Nutrient levels
  • Thyroid health
  • Homocysteine levels (and why this is so important)
  • And much more
  • PLUS bonus content on which specific lab tests can assess your unique nutritional needs based on genetics

Chemical toxins have been proven to have a variety of ill effects on unborn babies and reproductive health in women. Yet, they are allowed to persist in our food, the air we breathe, and products we use every single day. Well, the buck stops here! In this lesson you’ll learn exactly how to protect you and your baby from sneaky reproductive toxins…without moving to a remote mountaintop or driving yourself nuts. Topics covered include:

  • Avoiding toxins in your favorite foods
  • How to drastically improve the indoor air quality in your home (which, research shows is up to five times more polluted than the air outside)
  • A step-by-step guide to replacing toxic household and personal care products with non-toxic alternatives
  • The best online resources and apps for rating toxic vs. non-toxic products (which will come in handy now and when shopping for baby)…and much more

Hormones seem to get all the press when it comes to maintaining a healthy pregnancy. But would you believe your gut health is just as important (if not more) as your hormonal status? In this module, you’ll get: 


  • The latest science on the gut microbiome-pregnancy-connection
  • How your gut health directly impacts your hormones, mood, nutrient absorption, emotional health, sleep, and more
  • Critical information on how your gut health and diversity directly impacts your baby’s developing microbiome, immune system, and more
  • Plus actionable tips on how to keep your digestive system in ship-shape throughout your pregnancy (as your body gradually morphs into small barge).

Pregnancy comes with all kinds of joy, anticipation…and super annoying aches, pains, and other temporary ailments. What makes this even more annoying is not knowing what over-the-counter drugs and natural remedies are truly safe. We’re here to change that! In this lesson you’ll learn which medications, herbs, and other remedies are safe for things like:


  • Nausea
  • Pain
  • Headaches
  • Restless leg 
  • Leg cramps
  • Cough, cold, and flu 
  • Insomnia
  • And more

No one wants to think about pregnancy complications. But, they do happen—even in healthy mamis. This lesson covers common complications that can occur in pregnancy, plus strategies to help prevent them. Some topics covered include:

  • Anemia in pregnancy
  • Gestational diabetes
  • Preeclampsia

This module is all about how to take the very best care of your physical, mental, and emotional self while growing another human. But we won’t rely on theory, instead we’ll look at the science behind which lifestyle habits really help improve pregnancy outcomes, plus easy-to-follow steps on how to implement healthier habits.


Learn about the lifestyle dos and don’ts for


  • Deeper, more restful sleep
  • A healthier perspective on stress
  • Creating and maintaining a genuinely positive mindset to optimize your mental and emotional health
  • Nurturing healthy relationships (and letting go of toxic ones)
  • Prenatal exercise
  • Activating your relaxation response (now, during birth, and postpartum)

Baby registries are overwhelming anyway…let alone trying to figure out what’s toxic and what’s not. This module will serve as your cheat sheet for creating a truly safe, healthy, and non-toxic nursery for your precious new arrival. We’ll cover things like:

  • How to avoid common toxins, like formaldehyde and VOCs, in nursery furniture
  • The best non-toxic crib mattresses (and why “organic” doesn’t always mean non-toxic)
  • Our favorite baby-safe paints
  • Tips on avoiding common allergens and toxins in baby’s personal care products
  • The safest baby bottles, pacifiers, teethers, and much more

The right way to deliver your baby is the way that serves mother and baby best. End of story. That said, you’ll want to be thoroughly familiar with your options long before your water breaks. This lesson will teach you everything you need to know about:


  • The inside scoop on different pain control methods (natural and pharmaceutical…we’ve tried both!)
  • What to expect during a vaginal birth, c-section, or VBAC
  • Our take on vaginal seeding after c-section
  • What you need to know about cord clamping
  • What to pack in your delivery bag
  • And loads more juicy details!

One of the most beautiful and surprising things about giving birth is the fact that you will go through a rebirth yourself. And while it’s true you can never fully prepare for how a new baby will change your life(whether it’s your first or your fifth), this module will help you wrap your head around this crazy and exciting life transition. We’ll be dishing about things like:

  • Preparing for the first 40 days postpartum
  • The motherhood journey and mindset
  • How to deal with anxiety, failed expectations, and the baby blues
  • And much more helpful advice for this crazy-busy, crazy-awesome time

You’ll Also Get...

In addition to lifetime access to the 12 video modules, you’ll also get…
  • Comprehensive questionnaires to help you track and better understand your current state of health
  • Worksheets to organize your thoughts and questions to bring with you to your healthcare provider
  • Quick Reference Guides to keep things simple and help keep you on track
  • Step-by-step instructions on achieving better fertility and a healthier pregnancy
  • Lifelong access so you can go at your own pace and rewatch as you please

Questions? Check Out Our FAQ's

This Hey Mami course is a self-paced online program consisting of 12 modules, which means you can take your time, or binge watch as you please!

Anticipate about 30 minutes per module, which includes video lessons, worksheets, and questionnaires. Totally doable…even for crazy-busy mamis.

For the life of the course! This means you can go at your own pace and refer back to any module whenever you want.

If you haven’t yet read our Definitive Guide to Preconception Health—you should, it has a ton of great information! This course goes deeper into all aspects of fertility and preconception health, with live video lessons with the doctors behind Hey Mami, worksheets, quick reference guides, and much more. Think of the definitive guide as a primer, and this as your “master class”.

While it’s impossible for us to know what you already know, most of our participants are already pretty well versed in preconception health…so we think the answer is YES! As functional medicine physicians, our perspective on preconception health is a little bit different than most doctors’ or mommy-bloggers’. For example, we acknowledge that the body is an interconnected system that works together on all levels. We understand that creating health means more than just getting a once-a-year physical, exercising now and than, and not eating too much fat, sugar, or salt. And when the body experiences dysfunction or disease, we don’t just look at how to minimize symptoms, we look for the reason why so we can help patients create sustainable health for the long-term.

Absolutely not! This is educational content aimed to empower and inform you, so you can have more productive conversations with your healthcare team. While we (Drs. Alex and Christine) are practicing medical doctors, we cannot replace your healthcare providers…which brings us to our next FAQ:

Hell no! We are doctors…but we are not your doctors nor can we provide care within this setting, and this course does not establish a physician-patient relationship. We are here to educate and inform you so that you can rock mamihood… but we want you to see your doctor and follow their advice.

We’ll venture to say no. It’s taken us decades of medical training, postgraduate education, years of missed sleep, thousands of hours of research, specialized training in functional medicine…and lots of life experience to bring this specialized knowledge to you. And as you know, Google is a crazy and sometimes scary rabbithole…all the more reason to sign up today, save loads of time, and get the real facts you need to make informed choices.

A few things set this course apart from what’s already out there. #1: This course is deeply rooted in scientific research, not theory, anecdotal evidence, or someone else’s experience…which may or may not work for you. But we also bring something really special to the table—we are both board-certified physicians with a passion for preconception health, we’ve worked with thousands of patients, and we are also experienced moms-of-three each. So we understand, intimately, what women want and need to know when preparing for pregnancy and motherhood.

No refunds, this course is final sale. Why? Because we give you all the content all at one so you can binge watch all day long. We know you have a timeline, and that some of you need this content ASAP while others can take their time. Unfortunately that means no refunds (so make sure you’ve read through the course curriculum fully before committing).

We’d love to hear from you! If you have any questions that we didn’t answer here, drop us a line at our Contact page and a real person will answer you back.



Pregnancy Course

How to optimize your health during pregnancy

About Alejandra Carrasco, M.D.
and Christine Maren, D.O.

We are doctors Alejandra Carrasco M.D. and Christine Maren D.O. We’re board-certified through the American Board of Family Medicine, and certified in functional medicine through the Institute for Functional Medicine. We’re on a mission to support women as they navigate mamihood—from preconception through pregnancy, postpartum, and beyond. As mamis of 3 (each!), we got you.

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