If I could go back and talk to my newly postpartum self, this is what I’d say: Mama, nutrition matters more than you think.

You don’t need another long to-do list. But if you're feeling depleted, emotional, or just not like yourself, postpartum nutrition could be the key you’ve been missing. I learned this the hard way—even as a dietitian.

So today, I’m sharing some of the biggest lessons I learned after baby. Hopefully, you can skip the struggle and step into healing faster. ✨

1. You’re More Depleted Than You Realize

Birth—no matter how it happens—takes a toll. And breastfeeding? It drains even more nutrients. Most new moms don’t realize their nutrient needs are highest postpartum, even higher than in the third trimester.

🩸 Common deficiencies:

• Iron

• B12

• DHA (omega-3s)

• Choline

• Magnesium

• Vitamin D

I didn’t fully understand this until I experienced extreme hair loss, brain fog, and exhaustion despite “eating healthy.” Bloodwork confirmed I was deficient—and I was already a dietitian!

2. Your Vitamins Are Not Optional

I joke with my husband every night: “Time to take the pharmacy.” 😂
But truly, my prenatal, DHA, probiotics, and vitamin D have made a huge difference in how I feel postpartum. Supplements help bridge the gap while your body heals and your time is limited.

3. Protein and Healing Go Hand-in-Hand

Whether it’s a vaginal birth or C-section, your body needs protein, zinc, and vitamin C to repair and recover. Think of food as your post-birth medicine.

🍳 Tip: Start your day with eggs—they’re packed with choline, iron, and protein.

4. Blood Sugar Balance Is Everything

Balanced blood sugar = better mood, energy, and milk supply.
Eat regularly, pair carbs with protein or healthy fat, and don’t skip meals—even if you’re not hungry. Intense hunger or no appetite at all are both common postpartum.

5. Under-Eating Is Sneaky But Common

You’re not dieting. You’re just overwhelmed.
I see it all the time—moms unintentionally under-eating because they’re juggling everything. But this slows metabolism, affects mood, and tanks your milk supply.

💡 Postpartum isn’t the time for intense food rules. It’s the time to replenish.

6. Listen to Your Body—But Know It Might Be Lying a Little

Hunger and fullness cues can be unreliable right after birth. Hormones are fluctuating, and sleep deprivation doesn’t help.

If you’re never hungry or always ravenous, you’re not alone. Set a rhythm: 3 meals + 2–3 snacks. That structure alone can stabilize so much.

7. Hair Loss Isn’t Inevitable

Some shedding is normal with hormone changes, but excessive hair loss = a red flag.
Check your iron, vitamin D, and zinc. Nutrition plays a bigger role than we think.

8. You Need More Support, Not More Rules

Postpartum is overwhelming. Nutrition doesn’t have to be.
I created a free workshop to help you feel better without sacrificing your milk supply or sanity. You’ll learn:

• How to fuel your body to boost mood, metabolism, and energy

• Common mistakes that make exhaustion worse

• A 3-step method to heal hormones after baby

🎁 Bonus: You’ll also get my Postpartum Snack Guide—because let’s be honest, snacks are life right now.

👉 Click here to save your seat for the free workshop!

9. Your Body Isn’t Broken. It’s Rebuilding.

You're not failing if you're tired, moody, or uncomfortable in your body.
You're healing. And healing takes nutrients.
Give your body what it needs, and it will show up for you—stronger, more energized, more YOU.

10. Your Postpartum Experience Can Feel GOOD

My second and third postpartum journeys? Way easier.
Even with bad sleepers, sicknesses, and chaos—my mood, milk supply, and energy were 10x better because I nourished myself consistently.

You deserve that too. ❤️

You don’t need a diet.
You need nourishment, not restriction.
You need reassurance, not guilt.
And you need support, not another thing on your plate.

Mama, it is possible to feel good postpartum. Let’s make it easier—together. 💕

👉 Join the Free Workshop Today — your energy, mood, and milk supply will thank you.