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 am at the tail end now nursing my third baby, and I started making a list of everything that is necessary to really achieve a great milk supply. It’s super easy to stress about having enough milk, but if you focus on the right foods and helpful tools, you can really achieve a generous supply that will allow you to have a storage supply and a nice, chubby baby. Here are my 5 insanely great tips on all things lactation and breast milk supply!
First, you need to focus on the best foods to eat. I have an insanely popular post, The 5 Best Foods To Pump Up Your Milk Supply and Lose The Baby Weight. Read that post to get yourself acquainted with the right foods to eat to nourish your body and your baby. In that post, I have some recipes linked for each food as well. I’ve also got another new list of 5 foods you would never guess increase your milks supply. Check that one out too to see if there is something you might love on their!
Second, make some great lactation treats. I’ve got a list here of some fabulous lactation recipes that taste yummy and boost your milk supply.
Third, grab some milk boosting teas and herbs. Yes, these really really help! I’ve had the best of luck with the Mother’s Milk Tea that is full of fennel. It’s caffeine free, and tastes better if you add some healthy sweetener (Stevia is my favorite) with little milk of choice.
You can also grab some great packaged goodies, so you don’t have to do any baking. I like these because they are quick and easy to take on the go.
Fourth, get a manual pump. I talk about all the tips and tricks my sister and I used to increase our milk supply fast. My sister in particular, had to pump for twins and work part time. So she basically lived to pump. The manual pump got her the most milk in the shortest amount of time. I didn’t need that much extra milk, so I would nurse the baby on one side, while pumping the other. I got so much more milk that way. Here are a few we like, and this is the one she used.
Fifth, nurse through the night. This is really the big trick for me to have a massive milk supply. I let my baby nurse a few times a night. I actually co-sleep, and talk about what I love and hate about it, but one thing it does do is help me keep up a great supply. It’s not for everyone, but it may be a great decision for you if you need to increase your milk supply. I actually get more sleep with my babies co-sleeping, so maybe you will too, or you can think of it as temporary until your supply goes up and you can then go back to separate sleeping.
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🏼!
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!! !
I created this program to be affordable and realistic for new mams!