The Postpartum Shift

I want you to be able to stay on track and enjoy the holidays!   Check out my Black Friday Healthy for the Holidays Bundle, click here! With this bundle, you’ll enjoy holiday foods mindfully, indulging in the moments that matter most. When you join the Healthy for the Holidays Bundle, you’ll get lifetime access to:  ✨ Travel, Holiday, Dining Out & Alcohol Guide  ✨ Kick Your Cravings to the Curb  ✨ Handling Food & Body Comments Guide  ✨ Holiday Health Guide  Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply   👋 Follow me & say hi on Instagram @nutrition.for.mamas    Ready to join us inside The Postpartum Shift? Click here!   Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!    Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

What does your BMI really say about your health? 🤔 Many moms are told to focus on their BMI, but is it actually a useful number? In this episode, we dive into why BMI is outdated, what it doesn’t take into account, and the better ways to track your health and progress postpartum. Here's a sneak peek: [1:52] What is BMI and why it was created [3:35] Indicators to look at instead of BMI [6:44] Reasons why medical providers use BMI [7:45] What should you focus on for your health? [11:26] I share about my BMI and body type and why I don't try to get to the "normal" range for my height BMI has been used for years as a health measurement, but it’s not the full picture. As moms, focusing on lab values, strength, endurance, and overall energy levels is far more important than a number on a chart. If you want to learn how to fuel your body for real, lasting health without stressing over BMI, join my free postpartum workshop! Link in the show notes. Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Every mom has a different answer—Which transition is the hardest? Going from no kids to one? One to two? Two to three? In this episode, I’m sharing my personal experience with each transition, the unexpected challenges that came up, and the strategies that made each stage a little bit easier. Whether you’re about to have another baby or just adjusting to life with multiple kids, this episode is for you! Here's a sneak peek: [2:45] Transition from 0-1 kid [7:30] Transition from 1-2 kids [12:49] Transition from 2-3 kids [18:35] These things can be helpful for any transition No matter how many kids you have, each transition brings new challenges—and new joys. The key is finding systems that work for your family, making time for yourself, and embracing the messy but beautiful reality of motherhood. If you found today’s episode helpful, I’d love to hear which transition was the hardest for you! Send me a DM on Instagram (@NutritionForMamas), and don’t forget to subscribe for more postpartum support. Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Struggling with sleep deprivation? You’re not alone! In today’s episode, I sit down with pediatric sleep consultant Erin Yunker to talk about baby and toddler sleep, common mistakes parents make, and how to transition kids from cribs to big kid beds without losing your sanity. If you’re feeling exhausted and wondering if your little one will ever sleep through the night, this episode is for you! You can follow Erin on Instagram @thehappysleepcompany. Check out her website, here. Listen to her podcast, Sleep Cues: The Everything Parenting Podcast. Here's a sneak peek: [1:11] Erin intro and how she got into helping parents and kids with sleep [5:22] What are some of the biggest errors parents make when it comes to sleep [8:55] Difference between nightmares and night terrors [10:10] Importance of nap schedules and bedtime routines, signs your child is ready to go from 2 to 1 nap a day [17:17] What are the differences with sleep problems/struggles and strategies for infancy, toddlers and school aged kids [26:50] Things parents can do with their child's environment that can help their baby/toddler sleep [29:21] What parents should understand about their child's sleep A well-rested child means a well-rested parent! If you’ve been struggling with your baby or toddler’s sleep, know that you can get to the other side of sleep deprivation with the right strategies. Erin Yunker’s expert insights provide the tools you need to set your child up for restful nights. If this episode resonated with you, share it with another tired mama and be sure to subscribe for more postpartum support! Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Why do we, as moms, feel the need to apologize for everything? A messy house, setting boundaries, even asking for time alone—it’s like we’re wired to say “I’m sorry.” In this episode, we’re breaking down 5 things you need to stop apologizing for as a postpartum mom. If you’re struggling with people-pleasing, setting boundaries, or just feeling guilty about everyday motherhood moments, this one’s for you. Here's a sneak peek: [1:17] Not having a clean house [4:59] Declining social invites [6:15] Setting boundaries [8:40] Having time to yourself [10:50] Our body and how it has changed [12:29] Some last minute things to stop apologizing for Motherhood is challenging enough—you don’t need to add unnecessary guilt on top of it. It’s time to stop apologizing for things that are normal and embrace your postpartum journey without shame. If this episode resonated with you, share it with a fellow mom who needs to hear this reminder, and be sure to subscribe for more postpartum encouragement. Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Your six-week postpartum checkup is supposed to be a milestone in your recovery—but does it really cover everything you need? For many moms, this appointment feels more like a conversation about birth control than an actual check-in on their mental and physical well-being. In this episode, I’m breaking down what to really focus on postpartum, how to support your hormones and metabolism, and why the scale does not determine your progress. Here's a sneak peek: [1:02] I share about my 6-week postpartum checkup, birth control, getting weighed [4:21] My focus for the first two months postpartum [9:25] What to do after the first two months? [12:41] My second and third postpartum experience [14:00] We have a belief about what it means to get down to our pre-baby body and how you talk to your body about it Your six-week postpartum checkup may be a routine milestone, but true postpartum healing goes way beyond a quick doctor’s visit. Instead of focusing on bouncing back, prioritize fueling your body, supporting your hormones, and taking care of your mental health. If this episode resonated with you, share it with a fellow mom who needs this reminder, and don’t forget to subscribe for more postpartum support! Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

"I just want to feel normal again." If this thought has crossed your mind postpartum, you are not alone. The emotional, hormonal, and physical changes after birth can leave you feeling completely different than you did before. But here’s the good news—there are ways to reconnect with yourself, feel confident in your body, and create small habits that make a big impact. This episode is packed with simple, tangible tips to help you feel more like YOU again. Here's a sneak peek: [1:19] It is normal and explains what is happening in your body right after baby is born [2:30] Things you can start doing to feel normal again-routines, self-care [5:42] What is something that makes you feel like you? [9:27] "Taking care of myself doesn't mean me first; it means me too." [11:01] Things that helped me feel like myself postpartum [14:20] It's an adjustment period Feeling like yourself again postpartum doesn’t happen overnight, but small, intentional changes can make a huge difference. Whether it’s scheduling alone time, wearing clothes that make you feel good, or simply enjoying a cup of coffee in peace, you deserve to feel confident, energized, and in control of your health. Start with one small step today—and remember, you’re not alone in this journey.   Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Varicose veins are one of those postpartum struggles that no one warns you about—until they show up. If you’ve developed varicose veins during pregnancy or after giving birth, you’re not alone. In this episode, we’re breaking down why varicose veins happen, what you can do about them, and what treatment options are available (even while breastfeeding!). Here's a sneak peek: [1:45] I share my experience with getting her varicose veins treated on her left leg and what to expect [5:30] Can you keep breastfeeding during different treatments? [6:08] I got some treatments on my right leg before I got pregnant  [7:20] Pregnancy is really hard on your veins [9:20] Symptoms of waiting too long before getting your varicose veins done [11:28] They do an ultrasound of your vein, and will insurance cover it? [14:25] A lot of moms feel embarrassed or uncomfortable about their veins [16:06] Some reasons why getting them treated is a good idea Varicose veins are more than just a cosmetic concern—they can cause discomfort, throbbing, and even long-term circulation issues. The good news? There are real solutions! Whether you’re pregnant, postpartum, or considering treatment, taking care of your vein health is a form of self-care. If you’ve been struggling with varicose veins, don’t hesitate to explore treatment options. And as always, if this episode resonated with you, send me a message on Instagram—I’d love to chat!   Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Thinking about tandem breastfeeding or wondering if it’s the right choice for you? In this episode, I share my honest experience breastfeeding through pregnancy and tandem nursing my toddler and newborn. From unexpected weaning to challenges and benefits, I cover it all so you can decide what works best for you and your family. Here's a sneak peek: [1:20] My goal for breastfeeding each of my kids [2:02] Near the end of this pregnancy, my second son wanted to nurse more and more  [3:54] Sometimes mom is not ready to wean and some are [5:18] Can you breastfeed during pregnancy? [8:15] The biggest thing to keep in mind if you are going to tandem breastfeed [9:49] Where we are at now with three kids and the transition Breastfeeding through pregnancy and tandem nursing is a unique journey, and no two experiences are the same. Whether you decide to continue nursing your toddler or wean before birth, the most important thing is what works for you and your family. If you found this episode helpful, share it with a fellow mom and subscribe for more real talk about postpartum health and breastfeeding!   Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply   👋 Follow me & say hi on Instagram @nutrition.for.mamas    Ready to join us inside The Postpartum Shift? Click here!   Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!    Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️   Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Losing a child is every parent’s worst nightmare, but how do you navigate grief, trauma, and postpartum anxiety when it happens? In this powerful episode, I sit down with Megan Hilika, who shares her raw and inspiring journey through loss, how she learned to heal, and how she now helps other moms break free from anxiety and trauma. Here's a sneak peek: [1:29] Megan intro [3:30] Difference between grief, trauma and anxiety [8:26] Megan shares about her daughter Aria, and her story [12:28] What was helpful for Megan to cope with the trauma and grief [17:00] How Megan helps people in her practice and how rapid resolution therapy can work for postpartum depression and anxiety [22:55] How Megan's husband processed the grief differently [28:03] How the grief impacted their older children and how they helped them through it [31:10] Ways Megan's family remembers and celebrates Aria [34:30] What ways can your extended family and friends support you on birthdays and death days [39:30] Advice for moms during pregnancy and postpartum dealing with anxiety Grief and trauma can feel like an impossible weight to carry, but healing is possible. Megan’s journey shows that while grief may always be with us, we can move forward with peace, love, and joy. If you or someone you know is struggling with loss, anxiety, or trauma, there is help and hope. Reach out, seek support, and know that you are not alone. You can follow Megan on Instagram @megan_hillukka. For her website, click here. She also has free training you can find here. Here is her podcast, The Joyful Mom Podcast.   Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/