If you are trying to increase milk supply these tips are for you.

Overall caloric intake matters! I have seen so many women in my practice that come to me for support postpartum are undernourished. Our society has a tragic misconception about the length of postpartum phase. Many people believe it’s 6 weeks so they set unrealistic expectations around being back to “normal” after your 6 week OBGYN appt. The definition of postpartum is “following childbirth or the birth of young” there is no defined end it is just the time after childbirth. I always preserve the 9/10 months postpartum to healing. I will not work with women on weight loss prior to that time. Your body took ~9/10 months to grow your baby and it needs that time to recover. It should not be “forced” into weightloss too soon. This period is a great time to focus on recovery, rebuilding and milk supply. Not a time to calorie restrict. It takes about 500 calories to breastfeed a young baby. Imagine that X times a day (however many times you breastfeed a day). Your body is using a tremendous amount of caloric energy to build milk and feed your baby. I coach women to build healthy meals that include protein, fat and complex carbohydrates. We see weightloss postpartum when eating balanced meals and snacks and getting proper rest. However weightloss should not be the focus postpartum when breast feeding. Focus on creating meals from real food that includes protein, fat, and complex carbohydrates to nourish and support milk supply. You will naturally shed excess weight when you are consistent with eating healthy balanced meals. If you decide to restrict real food carbohydrates or healthy fats for weightloss, your milk supply may decrease. If you notice milk supply is low try adding slow burning carbs such as, sweet potato, gluten free oatmeal, plantains, squash etc to your meals. If you have been relying on flour based carbohydrates you will need to add in fiber via flaxseeds and chia seeds to boost milk supply.
Hydrate with water and add Electrolytes - Hydration is key to producing milk. Keep in mind, it takes a lot of fluids to produce fluid;) Many experts recommend 100 ounces of water per day for breast feeding women. From my experience, both personally and professionally, women need more than that! The goal is to avoid ever letting yourself feel really thirsty which is the sign you are already dehydrated. I recommend getting a 40 ounce hydroflask with the straw top. Goal is to drink at least 3 of these per day! Pace it as one before breakfast, one before lunch, and one before dinner. This allows you to front load your hydration so you aren’t up using the bathroom in the night ;) Here is the magic tip! Add electrolytes to your water at least once a day! Do this and you will see it is a game changer. Not only will this support your milk supply but it can get rid of breastfeeding headaches, fatigue, muscle cramps, etc. Here are two brands I recommend that don’t contain sugar and have a good mineral ratio. The LMNT is top shelf and Ultima is a smaller serving but a good budget friendly alternative. You can also get minerals from other nourishing sources like bone broth and coconut water which I highly recommend incorporating while breast feeding.
Starch carbohydrates Will be your bestie when working on milk supply! Sorry my keto ladies! I know it is possible to have a vibrant breast feeding experience in ketosis but I don’t recommend it. I recommend having a serving of starchy carbohydrates in breakfast lunch and dinner. I’m not saying have a potato for lunch. I’m saying add starchy carbohydrates to your meal. For example, if you are having scrambled eggs with spinach and cheese for breakfast add a half banana or a 1/2 cup of over night oats to the meal. If you are having a salmon salad for lunch add a side of rice to it. If you are having chicken and veggies for dinner add a roasted sweet potato to the plate. Just make it a pattern to add a real food starchy carbohydrate. You will feel more nourished and your milk supply will thank you!
Rest - Preserve energy where ever you can in your life ;) Protect your sleep and prioritize rest. It takes so much energy to produce milk and feed your baby. I remember hearing “sleep when baby sleeps” but feeling like that seemed impossible because there were so many things I wanted and felt like I needed to do once baby was asleep. You know that feeling when baby falls asleep and you finally have time to shower, start laundry, make something to eat, call a friend, etc. If you are noticing a dip in your milk supply I recommend committing to resting when baby naps if even for a few minutes. If you are working out of the house or your schedule does not allow for regular rest time then fit it in where you can! It can be as simple as choosing to sit for 10 minutes and close your eyes. Say “no” to any unnecessary commitments to create more space for a slower space. Ruthlessly prioritize sleep! If you are watching Netflix, scrolling social, etc before bed - turn it off and get in bed. If you are ‘running on empty’ your body will not have enough energy reserve for milk production. You need to rest/sleep to create milk!
Empty the breast ! Milk production is part of a feedback loop. Your body produces milk based off the demand signaling. When baby sucks on the breast your body produces a hormone called prolactin, which pushes milk production. The hormone oxytocin is released in Mom and baby’s brain every time you breastfeed which helps to make breastfeeding a positive “loving” experience for both mom and baby. When the experience is positive you are more motivated to breast feed often to help increase supply. When you empty your breast it lets your body know it needs to produce more milk. If the breast is not emptied it signals the body that it can slow production. If you are nursing your baby and concerned that the breast is not being emptied I recommend working with a ibclc and or get baby screened for an anatomical issues such as a lip/tongue/ or checks ties or a naturopathic doctor to evaluate any possible hormone imbalances in mom. Working with a professional can help to make sure any issues can be resolved so baby is getting fed and mamas breast stay healthy!
While you wait for your appt with a professional, Skin to skin cuddle time can also help milk production. So make time to snuggle baby!
Remember that breast feeding is a choice. If you decide to stop breast feeding or cut back to partial and supplement with formula there is no shame in that at all! A fed baby and a happy mama is most important. Please don’t pressure yourself during this special postpartum time.