The Postpartum Shift

"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/

Every mom hopes for a smooth labor, but sometimes things don’t go exactly as planned—and that’s okay! Today, I’m taking you through my third birth story, how I prepared, why I ended up with another induction, and how this was the most emotional birth I’ve ever experienced. If you love birth stories, grab a cup of coffee and tune in! Here's a sneak peek: [1:31] Wanting to go into birth naturally but that doesn't always go as planned [4:00] Going to the hospital and how this induction was different [6:35] After the epidural and gender reveal [10:51] Sweet surprise from husband, emotions from knowing we are having our last baby [13:42] After 6 years on this journey and how our kids are transitioning to having a baby around [16:20] Excited for this postpartum experience Birth rarely goes exactly as planned, but that doesn’t mean it can’t be beautiful. While I didn’t get the spontaneous labor I had hoped for, this birth was truly special in so many ways. From laboring in a tub to my husband calling out “It’s a girl!”—this was an experience I will never forget. If you’re preparing for birth or adjusting to postpartum, just know that every journey is unique, and there is no “right” way to welcome your baby into the world. 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/

Do you ever feel confused by the messages around health, weight loss, and food freedom? One side says weight loss is bad. The other pushes extreme diets. But what if there was a way to find balance? In this episode, I and Melissa share our personal journeys navigating diet culture, intuitive eating, and helping women reach our health goals without toxic guilt and shame. You can follow Melissa on Instagram @embodied.nourishment. Check out her podcast, here. Here's a sneak peek: [1:30] Intro [5:00] Finding a healthy relationship with food but also being ok with losing weight [7:22] When they started their businesses and how social media in 2020 was a cancel culture and how we had the wrong focus [12:47] Injustices and how we want to show up and speak to women we want to help. Working on body image pursuing weight loss is not mutually exclusive [19:07] What to do when you do not feel comfortable in your body [23:12] Sustainable healthy habits and not trying to please others [27:55] Tracking food and a lot of rules from 'food freedom activists' [32:08] Our role as dietitians is to help provide guidelines It’s time to ditch the extremes and embrace a balanced, sustainable approach to health. You don’t have to pick between a restrictive diet culture or rejecting all health goals. You can work on body image and make changes to feel your best—without guilt or shame. If you’ve been craving a more real and nuanced conversation about nutrition, this episode is for you. 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/

Worried about low milk supply? You’re not alone! Many moms wonder if they’re making enough milk for their baby, but the truth is, not every dip in supply needs fixing. In this episode, we’re breaking down how to know if your supply is actually low, the common mistakes moms make when trying to increase it, and real, science-backed solutions to boost production without gimmicks. Here's a sneak peek: [1:10] Do you actually have low milk supply? [2:46] Wrong flange size and not pump parts [4:48] Going on a restrictive diet will impact milk supply [5:53] Drink more water [7:33] What I think of breastfeeding supplements and foods you should increase to help milk supply [9:35] Addressing the root cause [14:00] Breastfeeding is not easy, Brooke shares her breastfeeding journey with both her boys Low milk supply is one of the biggest concerns for new moms, but the good news is that most moms can increase their supply with the right approach. The key is to find the root cause and address it properly—not just follow random advice from the internet. If you need more support, be sure to check out the Breastfeeding Blueprint, included in the Postpartum Shift program, where you’ll get expert guidance and a supportive community. 💛 Click the link in the show notes to join us and get the breastfeeding support you deserve!   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/

Many new moms struggle with postpartum depression and anxiety, but what if the foods you eat could help? Today, we’re breaking down the key nutrients that support mental health, the connection between gut health and mood, and simple lifestyle shifts that can make a huge impact. Whether you’re navigating postpartum now or preparing for the future, these tips could be life-changing! Here's a sneak peek: [1:17] Postpartum depression is common and how certain nutrients can help prevent it [3:55] A whole body approach in treating postpartum depression [5:11] Common things moms are deficient in during postpartum [8:51] Why gut health is important and how nutrition could really help with reducing postpartum depression [11:20] I share what impacts her mood the most  If you’re struggling with postpartum depression or anxiety, you are not alone. There’s no one-size-fits-all approach, but focusing on nutrition, supplements, therapy, and lifestyle changes together can make a huge difference. Whether you need better meal support, mental health strategies, or a plan to regain your energy, start by taking small, sustainable steps toward healing. 💛 Need more support? Join The Postpartum Shift program, where we dive deeper into postpartum mental health, nutrition, and lactation support. Click the link in the show notes to learn more!   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/

Becoming a mom brings a flood of emotions—joy, exhaustion, anxiety, and even past childhood wounds resurfacing in unexpected ways. 😳 In today’s episode, I’m joined by Dr. Stephanie Lopez, a former NASA psychologist turned motherhood healing coach, to talk about how to regulate emotions, break generational cycles, and manage anxiety, perfectionism, and people-pleasing postpartum. If you’re struggling to stay patient, present, or simply feel like yourself again, this episode is for you. You can follow Stephanie on Instagram @drstephanielopez. Click here for her free training on how to ditch anxiety. Check out her podcast, here. Here's a sneak peek: [1:05] Stephanie intro [3:14] Importance of regulating emotions as a new mom [12:26] Why it's important that we identify and have awareness of our emotions and how to down regulate [18:00] Stephanie shares what helped her through her first few years as a mom and how she learned to surrender [23:22] How we perceive events happening is crucial [29:36] Postpartum anxiety and intrusive thoughts [36:04] Last minute tips or advice Motherhood is a wild emotional ride, but learning to regulate your emotions, manage anxiety, and surrender to the process can transform your experience. 💛 Whether you’re struggling with postpartum stress, resentment, intrusive thoughts, or perfectionism, these mindset shifts can help you find more peace and presence in your daily life. 💡 Want more support? Connect with Dr. Stephanie Lopez and explore her free training on how to ditch anxiety. Plus, check out The Postpartum Shift Program for more emotional & physical healing postpartum. Links below! 👇   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/

Can you continue breastfeeding while pregnant? Will it affect your milk supply? Could it cause preterm labor? 🤔 These are just a few of the common questions moms ask when they find out they’re expecting again. In today’s episode, I’m sharing my personal experience with breastfeeding while pregnant, answering your top questions, and breaking down what you need to consider before deciding whether to wean or tandem breastfeed. Here's a sneak peek: [1:13] I share how I breastfeed while pregnant  [3:14] Wanting to get pregnant while breastfeeding [6:39] Nipple pain and milk composition [8:47] Tandem breastfeeding [10:25] Things to keep in mind Breastfeeding while pregnant is a personal decision, and there’s no one-size-fits-all answer. Whether you choose to wean before birth or tandem nurse, trust your instincts and do what feels best for your body and your baby. 💛 If you’re struggling with making this decision, know that you’re not alone! I’ll keep you posted on my own journey—so stay tuned for an upcoming episode on tandem nursing (if I decide to continue!) or weaning tips (if I don’t).   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/