This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Breastfeeding three little boys, I’ve been through some ups and downs in my milk supply, and I’ve learned exactly what to do if milk supply drops, and you need to increase it back up fast. I nursed my last baby easily for 20 months, and I could’ve gone longer, but I felt like it was time to wean. In the years that I have breastfed, and even with my most recent breastfeeding stint of 20 months, I was able to keep my supply up and healthy, even if it dipped a bit. Here are the 5 steps I would take to increase my milk supply fast.
First, Nurse, Nurse, Nurse:
Get that baby on the boob. It is as simple as that. I recently took a course that taught me so much. There is a lot to know on breastfeeding including how to tell if your baby is getting enough milk, what your breast milk is made of and the fastest ways to increase your supply. I highly recommend this course for new moms because even as an experienced mom, I was stunned by the simple tips and tricks I never new. In the course, I learned the importance of output, among other gold nuggets of information. By keeping your baby nursing as much as possible, you can really get your milk going. The biggest struggle in the beginning is keeping baby awake while nursing. That was hard for me, but what I did was tickle their feet. I would take off booties or socks and tickle their feet to wake them back up. Then, as I switched sides I tried to get them awake too. This will help them increase the demand, thus your supply.
Second, drink some tea:
The Fenugreek drinks worked wonders for me. I found it would increase my supply the same day I drank it. This one and this one are both great and actually worked. Lots of mamas swear by the liquid gold tea too. It is super important to find a supplement that works for you, so if you are in a situation where you have to go back to work, and you can’t nurse as much, or you need to leave baby for a bit, you can keep that supply up with supplements during that time.
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Part of the reason my supply always increased quickly, or stayed super strong is because I nursed on demand. Co-sleeping is not for everyone, and this little sleeper is a great way to keep it safe, but you can definitely try it just a few nights to get your supply back up. By keeping baby close to you, you will keep the chemicals and pheromones strong, which communicate for supply, as well as allow baby to nurse more in the night, thus producing more milk.
Eat more nutrient-dense foods:
I can literally talk for hours how important eating nutrient-dense foods are. I even created a whole postpartum nourishing, healing and weight loss program to help mamas learn to eat the right foods to heal and keep their milk supply up, while also strengthening their core and pelvic floor. We also go over counting calories while breastfeeding, so you can safely lose the baby weight without losing your milk, and I have cardio and Pilates workouts to get you burning calories and fat. When you give your body enough nutrients, you are giving your body the building blocks it needs to create milk. You milk is also like a chameleon. It adapts to various needs of your baby, and without having enough nutrients, it makes it more difficult for your body to produce the milk your baby needs. Foods that will help your body are sweet potatoes, lean protein (I love this protein powder!! Super clean and safe!), broccoli, spinach, oatmeal, nuts…think of healthy carbs, protein and fat. Things that come from animals and the earth, not packages.
Talk to a lactation consultant:
Luckily, I never needed to do this, but I do have experience with lactation consultants in the hospital. With my first born, because he was my first, it did take some time to get a latch. I was in awe at how easily they helped me get my baby to latch, and I needed their help the first couple of hours or so. Lactation consultants really know their stuff, and I highly recommend reaching out to one nearby if you can. They can advise you on so many things!! The course I took is a lot cheaper than seeing a lactation consultant, and gives you a lot of the information they do, but there is definitely a value in having someone come over and work with you one on one.
So many mamas are having such success with the program, and let me share what they’ve said:
“I’m on the 14 day clean eating part and already feel a change. I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”
“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”
“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”
“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”
My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new video on grocery shopping and batch cooking for healthy eating after the meal plan.
GET THE PROGRAM AND APP NOW!