What should you actually be eating after having a baby - and how often? In this postpartum nutrition Q&A, we’re answering your most common (and sometimes surprising) questions about nourishing your body during recovery and breastfeeding.I’m joined again by prenatal nutrition expert Lily Nichols to break down practical, evidence-based insights on postpartum healing, energy, and milk production - without the overwhelm.In this episode, we cover:Whether freezing raw liver into “pills” is safe (and better alternatives)How often you should eat while breastfeeding—and why hunger can feel constantThe role of protein, fat, and blood sugar balance in postpartum energyAre electrolytes helpful for breastfeeding moms? (and how to use them)Why bone broth is a traditional postpartum staple across culturesThe science behind collagen and postpartum healingVegetarian alternatives to bone broth for postpartum recoveryThis episode is designed to help you make intentional, informed choices about postpartum nutrition - so you can support your recovery, your milk supply, and your overall wellbeing.Whether you're preparing for postpartum or already in it, this conversation will help you feel more grounded, nourished, and supported.🎧 Be sure to also listen to our full episode with Lily Nichols for a deep dive into postpartum nutrition.
May 1
15 min
In this episode of the Postpartum Prep Podcast, Ceridwen sits down with registered dietitian, researcher, and bestselling author Lily Nichols to uncover one of the most overlooked pieces of postpartum recovery: nutrition after birth.Most moms are told what to eat during pregnancy - but few are prepared for the reality that your nutrient needs are even higher postpartum. Whether you're planning to breastfeed or not, your body is recovering from birth, replenishing depleted stores, and (possibly) producing breast milk - all at once.Inside this episode, we explore:Why postpartum nutrition is MORE demanding than pregnancyThe key nutrients your body needs to recover, heal, and functionHow nutrient depletion can impact energy, mood, and brain fogThe truth about protein needs postpartum (and why they’re so high)How your diet can influence the quality of your breast milkCommon deficiencies in postpartum moms (iron, B12, DHA & more)The difference between plant-based vs. animal-based nutrient sourcesSimple, nourishing foods to prioritize in early postpartumWhy food prep and support systems are essential for recoveryLily Nichols is a registered dietitian, researcher, and author of Real Food for Pregnancy, Real Food for Gestational Diabetes, and Real Food for Fertility. Her work focuses on evidence-based prenatal and postpartum nutrition and has influenced maternal health education worldwide.If you are preparing for postpartum (or just preparing for birth) then this episode if one you won't want to miss. If you want to feel more energized, supported, and nourished in early motherhood, this conversation will completely reframe how you approach postpartum prep.Lily also shares practical insights on how to prepare for postpartum nutrition ahead of time - so you’re not left overwhelmed, depleted, and trying to “figure it out” while caring for a newborn.🎧 Don’t forget to subscribe, leave a review, and share this episode with a mama who deserves to feel nourished and supported postpartum.Lily's linksInstagramWebsitePostpartum Prep PodcastFree Postpartum Prep ChecklistInstagramPinterestYoutubeFacebookTip Jarhttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Apr 22
40 min
Feeling overwhelmed, anxious, or stuck in spiraling thoughts after having a baby?In this episode of The Postpartum Prep Podcast, Ceridwen is joined by mindful breastfeeding practitioner Adele from The Mindful Mama Mentor for a gentle, grounding Q&A on postpartum stress relief and calming techniques you can use in real life - even while you're holding your baby, doing the dishes, or running on little sleep.You’ll be guided through a simple breathing exercise to help regulate your nervous system in just a few seconds, and learn practical, evidence-informed mindfulness tools that support both you and your baby’s wellbeing.This episode explores:How to calm spiraling or anxious thoughts in the postpartum periodSimple grounding techniques (like sensory awareness + humming) you can use anywhereWhy your nervous system regulation matters for your baby, tooHow to actually find time for stress relief as a busy new momMindfulness practices you can start during pregnancy to prepare for postpartumThe role of self-compassion in protecting your mental health after birthThis is not about adding more to your to-do list.It’s about learning how to feel more calm, supported, and present within the life you’re already living.If you’ve ever thought, “I don’t have time to take care of myself right now,” this episode will gently reframe what that can look like.✨ Because even a single breath can shift how you feel.Perfect for:New moms, expecting moms, breastfeeding mothers, and anyone navigating postpartum anxiety, overwhelm, or stress.🎧 Listen to Adele's full episode on mindset prep before you start your breastfeeding journey.Episode 37: The Missing Piece in Breastfeeding PrepAdele's linksInstagramWebsitePostpartum Prep PodcastFree Postpartum Prep ChecklistInstagramPinterestYoutubeFacebookTip Jarhttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Apr 1
18 min
Breastfeeding is often talked about as something natural - but that doesn’t mean it always feels easy.In this episode, I’m joined by mindful breastfeeding practitioner Adele Moore to explore how to prepare for breastfeeding in a way that goes beyond latch and positioning. We talk about the emotional, mental, and relational side of breastfeeding - and why the support you have around you can shape your entire experience.You’ll hear a powerful conversation about what it really looks like when things don’t go “perfectly,” including delayed milk coming in, conflicting medical advice, and the often-overlooked reality of breastfeeding grief and trauma.This episode is not here to scare you - it’s here to ground and empower you. To help you feel informed, supported, and more prepared for the full spectrum of what breastfeeding can look like.Inside this episode, we explore:How to mentally and emotionally prepare for breastfeeding during pregnancyWhy conflicting advice is so common - and how to navigate it with confidenceThe mind-body connection in breastfeeding (and why your comfort matters)What breastfeeding grief and trauma can look like - even when feeding continuesPractical ways partners can support breastfeeding (it’s not just on the mother)Simple, realistic ways to prepare your environment for postpartum feedingWhy breastfeeding doesn’t have to be “all or nothing”Whether your breastfeeding journey feels seamless or challenging, this conversation holds space for both.Because support isn’t something you earn when things go wrong - it’s something you deserve from the very beginning.Adele's linksInstagramWebsitePostpartum Prep PodcastFree Postpartum Prep ChecklistInstagramPinterestYoutubeFacebookTip Jarhttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Mar 26
1 hr 12 min
If you’ve ever wondered whether you need to night wean… or hoped it would finally fix your baby’s night wakings… this episode is for you.In this Q&A episode of The Postpartum Prep Podcast, I’m joined by Rachael Shepard-Ohta of Hey Sleepy Baby to answer real questions from parents about night weaning, night waking, and how to know what’s actually normal when it comes to baby sleep.We dive into the nuance that’s often missing from mainstream sleep advice - so you can make intentional, informed choices that support both your baby and your wellbeing.Inside this episode, we explore:Whether night weaning is ever necessary (and when it might be)Why some babies naturally drop night feeds - and others don’tThe truth about night weaning and whether it actually stops night wakingWhat to consider before weaning (especially under 12 months)How night feeding connects to attachment, regulation, and daytime separationWhat to do if your baby keeps waking after night weaningHow to know if frequent waking is a normal phase, or a potential red flagSigns that could point to underlying sleep challenges (like discomfort, breathing issues, or developmental changes)Rachael also shares her perspective as both a mom of three and the voice behind Hey Sleepy Baby, including how different every child, and every night weaning journey, can be.This conversation is especially helpful if you’re feeling:Confused by conflicting sleep advicePressured to night wean before you’re readyExhausted and wondering what your options areUnsure whether your baby’s sleep is “normal”You’ll walk away with a more grounded, compassionate understanding of baby sleep - and permission to approach night weaning as a relationship, not a rule.🎧 Be sure to also listen to Rachael's full episode on how much sleep babies actually need and what’s considered normal.Episode 35: How Much Sleep Do Babies Really Need?Hey Sleepy Baby linksInstagramWebsitePostpartum Prep PodcastFree Postpartum Prep ChecklistInstagramPinterestYoutubeFacebookTip Jarhttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Mar 20
11 min
How much sleep do babies really need - and what if your baby isn’t following the “rules”?In this episode of The Postpartum Prep Podcast, I’m joined by Rachael Shepard-Ohta of Hey Sleepy Baby, a leading voice in biologically normal, attachment-focused infant sleep. Together, we break down one of the biggest sources of stress for new parents: baby sleep.If you’ve ever Googled “how much should my baby sleep?” and spiraled into anxiety (🙋🏽♀️ same), this episode is for you.We talk about:What the research actually says about how much sleep babies needWhy there’s a huge range of normal (and why comparison can be harmful)The truth about “low sleep needs” babiesWhy strict schedules and wake windows don’t work for every familyHow sleep apps and tracking can increase postpartum anxietyThe myth that babies need dark rooms and perfect conditions to napWhy contact naps, carrier naps, and naps on the go are biologically normalHow to recognize your baby’s unique temperament and sleep cuesWhat “sleep red flags” to look out for (and when to seek support)Rachael also shares insights from her upcoming book Cradle Culture (Hay House, 2027), where she explores infant sleep through a cross-cultural and anthropological lens - challenging the idea that there is one “right” way for babies to sleep.This episode is especially helpful for:Pregnant moms preparing for postpartumParents feeling anxious about baby sleepAnyone questioning mainstream sleep advice or sleep training culture✨ Key takeaway: Your baby is not broken - and neither are you. There is a wide spectrum of normal, and learning your baby matters more than following a schedule.Hey Sleepy Baby website & free guidesSleep red flags guide (for identifying underlying issues)Temperament resources and workshops🎧 Don’t forget to listen to the Q&A episode next, where we dive deeper into night waking and night weaning.Hey Sleepy Baby linksInstagramWebsitePostpartum Prep PodcastFree Postpartum Prep ChecklistInstagramPinterestYoutubeFacebookTip Jarhttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Mar 19
36 min
Becoming a mother is one of the most meaningful transitions in life - but it can also feel like an emotional rollercoaster.In this episode of the Postpartum Prep Podcast, we talk about preparing for the emotional rollercoaster of motherhood so you can enter this life change with more understanding, self-compassion, and realistic expectations.I’m joined by matrescence coach and motherhood mentor Jenaveve for a Q&A conversation based on real questions from expecting parents.Together we explore what it actually looks like to navigate the emotional ups and downs of early motherhood.In this episode, we discuss:• Why it’s normal to feel both excited and terrified about becoming a mom• What to expect emotionally after your baby arrives• Why you may not love every moment—and why that’s okay• How to cope with the pressure to be the “perfect mom”• The impact of social media on motherhood expectations• When it might be helpful to seek support for postpartum mental healthMotherhood brings joy, love, uncertainty, exhaustion, growth, and so many other emotions. Preparing for the emotional side of this transition can make the postpartum experience feel far less overwhelming.If you’re pregnant, expecting a baby, or planning for postpartum, this episode will help you better understand the emotional realities of early motherhood and how to support yourself through them.For more on mindset preparation for motherhood, be sure to listen to our companion episode where we talk about matrescence, nervous system regulation, and preparing mentally for life with a new baby.Jenaveve's linksInstagramWebsitePostpartum Prep PodcastInstagramPinterestYouTubeFacebookTip JarFree Postpartum Prep Checklisthttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Mar 10
21 min
Becoming a mother isn’t just about having a baby. It’s a profound transformation called matrescence.In this episode of the Postpartum Prep Podcast, I’m joined by matrescence coach and motherhood mentor Genevieve, founder of A Mama Friend. We talk about the emotional, psychological, and identity shifts that happen as women move into motherhood, and why understanding matrescence can make postpartum feel far less confusing and isolating.Many women spend months preparing for birth and newborn care, but very little time preparing for the inner transition into motherhood. In this conversation, we explore how to prepare your mindset and nervous system for postpartum, so you can move through early motherhood with more self-compassion and resilience.If you’re pregnant or planning for postpartum, this episode will help you understand why motherhood can feel overwhelming. Plus, you'll walk away with practical tips for how to support yourself through this season of life.In this episode, we discuss:• What matrescence is and why every mother experiences it• Why motherhood can sometimes feel like an identity crisis• How understanding matrescence helps reduce mom guilt and self-criticism• Practical ways to prepare your mindset for postpartum• Simple nervous system regulation tools for overwhelmed moms• Why emotional preparation for motherhood is just as important as physical preparation• How identity shifts continue through every stage of motherhoodWhether you’re pregnant, newly postpartum, or even navigating the toddler years, this conversation will help you understand the deeper emotional transition of becoming a mother - and remind you that you’re not alone in the messy (but magical) experience of becoming a mother.Jenaveve's linksInstagramWebsitePostpartum Prep PodcastInstagramPinterestYouTubeFacebookTip JarFree Postpartum Prep Checklisthttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Mar 9
44 min
What should dads actually be doing during postpartum?In this episode of The Postpartum Prep Podcast, I’m joined by Antonio of @WawaLifter — a babywearing educator from Peru who advocates for active, nurturing fatherhood — to talk about how new dads can organize postpartum chores, cleaning, and daily routines in a way that truly supports the mother-baby dyad.We cover:• Why fathers are not observers, but active participants in postpartum• How to organize household chores before baby arrives• The difference between personal, shared, and team tasks• Simple systems for reducing stress and decision fatigue• Budget organization during postpartum• Meal prepping for short paternity leave• How to prevent unnecessary arguments about chores• Why embracing a little chaos is part of the process• The mental health benefits of community support after birthIf you're expecting a baby and wondering how to divide responsibilities during maternity leave or paternity leave, then this episode will help you prepare intentionally.Because postpartum recovery isn’t just about the mother. It’s about how the whole family shows up to protect the mom-baby connection.🎧 Be sure to also check out Antonio's full episode on babywearing for dads.Connect with Antonio on Instagram @wawalifterPostpartum Prep PodcastFree Postpartum Prep ChecklistInstagramPinterestYouTubeFacebookTip Jarhttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Feb 13
22 min
Can dads babywear? And how can fathers truly support postpartum recovery?In this episode of The Postpartum Prep Podcast, I’m joined by Antonio of @wawalifter — babywearing educator and father from Peru — for a powerful conversation about babywearing for dads, postpartum support, and how fathers can build deep connection with their newborns from day one.We talk about:How babywearing supports postpartum recovery for momsWhy dads’ oxytocin and bonding matterHow babywearing builds fatherly intuition and confidenceWhen to get started with babywearing (hint: during pregnancy!)How to choose the right newborn carrierWhy feeding isn’t the only way to bond with your babyCultural differences between parenting in Peru vs. the U.S.Community care, co-sleeping, and collective postpartum supportWhy “detachment” has become a modern industryAntonio shares how traditional babywearing in Peru is simply called “carrying your baby,” and how intuition, community, and connection are still central to parenting in many South American cultures.If you're preparing for postpartum and wondering how dads can be more involved, how to organize support, or how to strengthen the father-baby bond — this episode will give you both practical insight and a powerful mindset shift.Whether you're an expecting parent, a new dad, or a mom wanting more support after birth, this conversation will help you think more intentionally about postpartum life.🎧 Be sure to also listen to our Q&A episode on organizing postpartum chores and responsibilities for new dads.Connect with Antonio on Instagram @wawalifterPostpartum Prep PodcastFree Postpartum Prep ChecklistInstagramPinterestYouTubeFacebookTip Jarhttps://motherbabywellbeing.com/Get 10% off nursing bras, breastfeeding clothes, and more from The Little Milk Bar with code MOTHERBABYWELLBEINGSHOW NOTES
Feb 12
53 min
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