A personal postpartum journal
Postpartum recovery and nutrition after birth
Notes on adapting food and activity to postpartum recovery and a gradual transition to a keto diet, informed by scientific evidence and the Chinese practice of zuo yuezi (坐月子).
- 6
-
months of
notes - 5
-
weeks of postpartum
meal plans - 12
-
weeks of keto
meal plans
“Recovery is not a return to the body you once had. It is a slow discovery of what your body needs now, after birth.”
Change begins with observation—of our food, our bodies and the rhythm in which we live.
The Unwind Journal
NOTES
Journal
Notes on nutrition, movement, recovery and thoughtfully adapting the rhythm of everyday life.
Nutrition and keto
Homemade bone broth for keto and postpartum recovery
Homemade bone broth is a versatile base that can be enjoyed as a warm drink or added to other dishes. I share a recipe using beef and chicken bones, along with preparation and storage tips.
Read the recipePostpartum recovery
What is zuo yue zi? Chinese postpartum recovery
Zuo yue zi is a Chinese tradition that treats the first weeks after birth as protected time for rest, nourishment and gradual recovery. The article separates useful principles from rigid rules and considers how they can fit modern family life.
Read the articleNutrition and keto
Postbiotics: how they form and support the gut
Postbiotics are substances produced through the activity of beneficial gut microorganisms. This article explains their role, the differences between key “biotics” and the eating habits that can support a diverse microbiome.
Read the articleMovement and recovery
Ancient wellness practices through a medical lens
Sauna, cold exposure, mud and time in nature have supported human wellbeing for centuries. The article explores what we know about their effects, where the evidence is limited and how they may be integrated thoughtfully into modern life.
Read the articleMovement and recovery
High-intensity exercise and health: how much is enough?
High-intensity exercise can deliver meaningful health benefits in less time, but more is not always better. This article explains the differences between vigorous and moderate activity and presents a balanced approach to exercise.
Read the articlePOSTPARTUM RECOVERY
Why Chinese mothers devote a month to recovery after birth
What is zuo yue zi—the sitting month?
The traditional expression is 坐月子 (zuò yuèzi). The Chinese character 坐 (zuò) literally means “to sit”, while the full expression refers to the postpartum month or period of recovery after birth. In contemporary Chinese usage, the expression 做月子 (zuò yuèzi) is also increasingly common. Here, the character 做 (zuò) means “to do”, “to carry out” or “to complete”. The pronunciation is identical, but the emphasis is different.
In this more contemporary interpretation, the practice is less about the older idea that a woman simply “sits” or remains passive after birth. It is instead about moving through the postpartum recovery period consciously and intentionally.
I therefore use zuo yue zi in this modern sense: as a period rooted in Chinese tradition and traditional Chinese medicine, yet increasingly understood more broadly in China as well. It encompasses recovery, nutrition, rest, support, a gradual return of strength and evidence-informed recommendations.
The central idea is simple. Birth is physically and emotionally demanding, so a woman should have sufficient time for rest, nourishing food, support from those close to her and a gradual return to the rhythm of everyday life.
I first encountered the concept while living in China. What surprised me most was how much attention is given to the mother. While much of the attention after birth in our culture often goes to the newborn, 做月子 also brings the woman’s recovery to the foreground.
In China, women can arrange 做月子 programs for recovery at home or stay in dedicated centres and hospitals. I am fortunate that a close friend is currently completing such a program in Hangzhou, where we met several years ago. Over the coming weeks, we will be able to compare our experiences of this important period.
THE UNWIND PROGRAM FRAMEWORK
Four principles and a path adapted to the individual
We are developing The Unwind as a flexible framework connecting nutrition, rest, movement, recovery and data. Depending on individual needs, it may focus on postpartum recovery, a keto diet, CGM use or personalised meal plans.
It is not one plan for everyone, but a way of working: first we observe, then we adapt and continually assess what works for the individual in real life.
WHAT SUPPORTS THE PATH
Four core principles
Structured rest
Planned time for rest and sleep, with a gradual transition into a new family or everyday rhythm.
Personalised nutrition
The meal plan is adapted to the goal, stage of life, energy needs, the body’s responses and everyday realities.
Observation and data
Wellbeing, meals, sleep, activity and, when useful, CGM or ketone data help us understand individual responses.
Recovery and movement
Movement and recovery practices are introduced gradually and adapted to current wellbeing, abilities and goals.
HOW THE PATH DEVELOPS
From initial observation to a sustainable rhythm
Initial assessment
Goals, daily rhythm, nutrition, movement, wellbeing and current habits.
Observation period
Tracking meals, energy, sleep, activity and the body’s responses.
Personal plan
Selecting a meal plan, meal rhythm, movement and recovery practices.
Gradual changes
Changes are introduced at a level that can realistically be integrated into everyday life.
Reviewing responses
Wellbeing, progress and, where useful, measurements show what should be maintained or adjusted.
Sustainable rhythm
The goal is to create nutrition and habits that are clear, adaptable and sustainable over time.
JOIN THE COMMUNITY
Change feels easier
when we do not create it alone
Join a growing community brought together by weight loss, keto nutrition, better wellbeing and a desire for changes that can last.
On Instagram and Facebook, I share my meals, measurements, experiences, motivation and honest glimpses of building a more considered rhythm of everyday life.
You can also follow the development of The Unwind—from the first meal plans and journals to tools, recovery practices and the approach we plan to offer future guests through The Unwind.
THE PROGRAM AND ITS FOUNDERS
How The Unwind is being developed
We are developing The Unwind together—Pia and her partner Aleksander, an abdominal surgeon and father of their children.
Pia’s perspective is shaped by two births and postpartum recoveries, life in China and an interest in traditional Chinese medicine. For the past four years, she has periodically included a keto diet in her routine while observing how her body responds to different meal plans, activities and daily rhythms.
As an abdominal surgeon, Aleksander works daily with complex diseases of the abdominal organs, including cancer. His clinical expertise and critical medical perspective support the evaluation of health claims, interpretation of research and safer development of educational content.
Personal experience, measurements, professional expertise and scientific sources are gradually forming the framework for The Unwind programs. These may include postpartum support, keto nutrition, CGM use, personalised meal plans, recovery and individually selected lifestyle practices for guests.
The Unwind is being created where personal experience meets professional knowledge, data and real life.
Pia Ravter
Co-founder · content and program development
Aleksander Göntér
Co-founder · abdominal surgeon
The Unwind content is educational and does not replace an individual medical examination, diagnosis or treatment.
Follow the program’s development