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.
I have a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
Here is what one mama emailed me on the program:
“I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a workout program to combine with a meal plan to help you lose the baby weight, not your milk!! !
I created this program to be affordable and realistic for new mams!