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.

I bought a shirt this time around, for my third baby, with a mermaid on it and text saying, “milky maids.” There’s a photo way back in my Instagram if you want to see it. Being milky, isn’t always fun, but it is so important to your baby. I’m still nursing my third baby boy now, and I am so thankful for the tools and tricks I’ve learned to keep my milk supply up. I’ve dealt with very difficult, stressful times, all while nursing a baby, and I never once let my milk supply suffer.

There are reasons your milk can decrease. You may not be eating enough of the right nutrition, you may be just too stressed and tired, your hormones can be out of balance…there are a lot of factors. Sometimes, you just need more milk than you have because you are storing it for going back to work. I think that’s a large reason many moms want to increase there supply, so they can continue to nurse their babies while they are gone. Pumping is not that fun, but what a wonderful invention to allow mothers to continue to nurse their babies, even when they have to be away or go back to work. So, I have some great tips that will literally increase your milk supply dramatically. My sister is a twin mama, and she was a pumping machine for her little babies. She went back to work after three months, and she was able to store enough milk to nurse her babies a full year without supplementing and working 4 full days a week. I really hope these items help you, like they did me and her!

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Learn all you can about breastfeeding. I found this little gem of a resource to be super helpful. It goes over all things breastfeeding, and you don’t have to read a thing because it is all videos. This makes it super simple to soak in all the information, which I found to be so eye-opening! I highly recommend it for new mamas, or if you’ve had some struggles breastfeeding.

Lactation Cookies: my sister made these more than I did. She loved them, and noticed an immediate difference after eating a few of these in one day. They actually have a lot of good, nutritious items in them. Oats, coconut oil, cinnamon, chocolate, flaxseed and brewers yeast. These are all ingredients that are said to increase your supply, combined in one happy cookie,  and it works! If you don’t have time to bake much, like me, here are some of the cookies I bought, which helped just as much as the ones my sister made.



I have the biggest sweet too while I am nursing, so all of these were like candy to me, and I really noticed an increase in supply after eating three of the cookies, or two of the bars in one day, in addition to the next items.

The 5 Best Foods to Lose The Baby Weight and Pump Up Your Milk Supply

I mentioned this Mother’s Milk tea in another post, and it is really the best tea for increasing your supply. The fennel in the tea, which tastes like black licorice, seriously increased my supply. I would drink a few cups, three or four the day before I needed to pump extra. That day, I was overloaded, and I had no problem getting some extra milk stored away. I have to be careful because I’ve gotten Mastistis three times now, due to too much milk.

 

Pump and Pump some more. My sister literally woke herself up in the middle of the night to pump, pumped in the car on the way home, and basically whenever she wasn’t nursing, she pumped. This kept her supply up, and she found that sometimes the manual expression pump did better than the automatic because she was able to get more out. Other times, she was driving, so she couldn’t manually pump, but if you want to increase your supply overnight, you need to get hooked up to the pump when your not attached to your baby. It’s basically forcing your body to produce more milk. I found that if I could nurse the baby on one side, and pump the other, I got a lot more milk out! Then, I had the baby nurse that side again, to help encourage it to produce more milk. Here are the pumps my sister suggests. She did more pumping than I did, so I take her word on these:

 

I had this one, which worked great for me, but I didn’t have to pump that much. I used the tea and cookies, then I was able to pump enough extra milk, but if you need a good pump that will do the job, and nothing fancy, I thought it worked great!

This is the one my sister used, which she loved. Another trick she did was leave a pump at work. She had a smaller one like the one above, that she kept there, and another one at home. If you can afford two pumps, its a more convenient way to go, so you are set up to pump everywhere.

 

Drink A Beer: I actually don’t like beer at all, but my aunt told me that beer was great for your milk. I didn’t actually do this one, but I thought I’d mention for all the mamas who like a beer. You can have a beer at night and increase your milk supply! Check out what this post from Baby Center says,

Nursing moms are often advised by family and friends to relax and have a beer to help stimulate milk production. And it’s true that a polysaccharide in the barley used to make beer seems to stimulate prolactin, which helps moms make more milk. (The good news, if you like the taste of beer, is that nonalcoholic beer has the same stimulating effect.)

I’d like to hear if anyone has tried this and experienced more milk! I tried to drink some, but never liked it enough to finish the beer, or I’m assuming consume enough of the barley to increase my milk.

All the above though, have seriously worked for me. To the point of over production and extremely chubby and healthy babies.

If you’re also working on losing the baby weight, check out my post on the top 5 foods to help you lose the weight and increase your milk supply.

 

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🙌🏼!

The information and the eating plan are both fantastic. I was so happy to hear that great waynof calorie counting when nursing! I have gotten my 3 day average and now I’m going to reduce by 100 calories today! Thanks so much!!
I haven’t had a chance to recommend to postpartum moms yet but I will soon!! 😘

Here is what another mama posted in the Facebook Group:

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! Currently eating pictures lunch while writing this ​”

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!! !

Enroll in the course before the price goes up after July 4th!

I created this program to be affordable and realistic for new mams!

7 Comments

  1. Angela Cameron Reply

    I also had low supply problems I used fenugreek at first 3 pills 3x a day and it helped at each pumping session before I would get 1/2 oz and it went to 1&1/2 oz but it didn’t quite satisfy my baby and I had to top off with formula then I got healthy nursing tea and I went from 1&1/2 to 3&1/2 oz.

    • Katie Pickett Reply

      the fenugreek tea was amazing for me! Glad you were able to increase your supply!

  2. My midwife recommend an ice cold can of Guinness every day for milk supply! Didn’t like the idea but was willing to try, if it meant staying off formula! 7.5 months pp and I love my daily can of Guinness. It’s really good super cold and makes a huge difference in my supply. Not to mention the magnisum is good for relaxing & easing muscle pain.
    Hummus has been helpful for me too, along with; Oatmeal, Flax, brewers yeast, Spinach, kale & protein powder in a smoothie with frozen fruit of choice(I love Pineapple & strawberries or Mango & Peaches) with coconut water & almond milk. Miss that one morning a wk and I know it by that afternoon!

    • Katie Pickett Reply

      These are all great tips! I love that you drink a Guinness every day haha! Its great to hear what worked for you, so anyone else can try to see if it will help them as well! Thank you for sharing!

  3. Sehrish Naseem Reply

    I used Fenugreek and know how well that helps for milk supply but it made me super gassy. So, I wanted to try the supplement instead and I am happy to say “Healthy Nursing Tea” has helped for sure. I noticed an increase in my supply within just a few days which I was pleasantly surprised by.

    • Katie Pickett Reply

      That’s great! send the link to the Healthy Nursing Tea, so maybe it can help someone else too!

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