Postpartum Prep Podcast

42: What to Eat After Birth | Postpartum Healing, Energy & Recovery

What should you actually eat during postpartum recovery? Are “superfoods” necessary? Should you avoid cold foods after birth? And is it okay to follow postpartum cravings? In this episode of the Postpartum Prep Podcast, Ceridwen is joined by Carla from Carla Sage Birthwork for a deeply grounding conversation about postpartum nutrition, healing, energy, and recovery after birth. Together, they answer real listener questions about nourishing the postpartum body in the first six weeks after having a baby. This episode explores: • Postpartum healing foods and why warm, slow-cooked meals matter • The role of digestion in postpartum recovery • Whether cold foods and raw foods can impact healing • Postpartum cravings and how to approach them gently • Broths, soups, fats, and nutrient-dense foods for postpartum recovery • Ayurvedic and traditional perspectives on postpartum nourishment • Why the first six weeks postpartum are such an important recovery window This conversation offers a calm, supportive, non-judgmental perspective on postpartum nutrition and caring for yourself after birth - without pressure, perfection, or rigid rules. If you’re preparing for postpartum, currently navigating the fourth trimester, or supporting a new mother, this episode is full of validating and practical insight. Subscribe to the Postpartum Prep Podcast [https://motherbabywellbeing.com/] for more conversations on postpartum recovery, breastfeeding, baby sleep, maternal mental health, and motherbaby wellbeing. Carla's links ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/lilynicholsrdn/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.traditionalhealingbirthwork.com/] Postpartum Prep Podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Postpartum Prep Checklist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://mailchi.mp/f9318fbae1e0/postpartum-prep-checklist] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Pinterest⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.pinterest.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@MotherbabyWellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.facebook.com/profile.php?id=61583382395945] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tip Jar⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [paypal.me/motherbabywellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://motherbabywellbeing.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://motherbabywellbeing.com/] Get 10% off nursing bras, breastfeeding clothes, and more from ⁠⁠⁠⁠⁠⁠⁠The Little Milk Bar⁠⁠⁠⁠⁠⁠⁠ [https://thelittlemilkbar.com/MOTHERBABYWELLBEING] with code MOTHERBABYWELLBEING ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠ [https://motherbabywellbeing.com/42]

41: Preparing Emotionally for Postpartum Recovery | Rest, Support & Healing After Birth

What really helps postpartum recovery? In this episode of the Postpartum Prep Podcast, Ceridwen speaks with postpartum care provider Carla Sage about the emotional and practical preparation that can support a smoother postpartum recovery after birth. This conversation explores: * Postpartum rest and healing * The emotional “inner work” of postpartum preparation * Why asking for help can feel difficult * The 7-7-7 postpartum recovery framework * Postpartum support, boundaries, and family dynamics * How modern motherhood pressures women to “bounce back” Carla shares her own experience of having both an unsupported postpartum and a deeply supported postpartum, and how that shaped her work supporting mothers today. If you are pregnant, preparing for postpartum, or newly postpartum, this episode offers a grounding and compassionate perspective on healing after birth and building a more supported transition into motherhood. Carla's links ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/lilynicholsrdn/] ⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠ [https://www.traditionalhealingbirthwork.com/] Postpartum Prep Podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Postpartum Prep Checklist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://mailchi.mp/f9318fbae1e0/postpartum-prep-checklist] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Pinterest⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.pinterest.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@MotherbabyWellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.facebook.com/profile.php?id=61583382395945] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tip Jar⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [paypal.me/motherbabywellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://motherbabywellbeing.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://motherbabywellbeing.com/] Get 10% off nursing bras, breastfeeding clothes, and more from ⁠⁠⁠⁠⁠⁠The Little Milk Bar⁠⁠⁠⁠⁠⁠ [https://thelittlemilkbar.com/MOTHERBABYWELLBEING] with code MOTHERBABYWELLBEING ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠⁠ [https://motherbabywellbeing.com/41]

40: Postpartum Nutrition Q&A with Lily Nichols | Breastfeeding Hunger, Electrolytes, Bone Broth Benefits & Liver Supplements,

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 constant * The role of protein, fat, and blood sugar balance in postpartum energy * Are electrolytes helpful for breastfeeding moms? (and how to use them) * Why bone broth is a traditional postpartum staple across cultures * The science behind collagen and postpartum healing * Vegetarian alternatives to bone broth for postpartum recovery This 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 Lily's full episode for a deep dive into postpartum nutrition. Check out Episode 39: Postpartum Nutrition 101 [https://motherbabywellbeing.com/episode/postpartum-nutrition-lily-nichols-meal-prep] Lily's links ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/carla.sage.birthwork/] ⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠ [https://lilynicholsrdn.com/] Postpartum Prep Podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Postpartum Prep Checklist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://mailchi.mp/f9318fbae1e0/postpartum-prep-checklist] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Pinterest⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.pinterest.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@MotherbabyWellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.facebook.com/profile.php?id=61583382395945] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tip Jar⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [paypal.me/motherbabywellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://motherbabywellbeing.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://motherbabywellbeing.com/] Get 10% off nursing bras, breastfeeding clothes, and more from ⁠⁠⁠⁠⁠The Little Milk Bar⁠⁠⁠⁠⁠ [https://thelittlemilkbar.com/MOTHERBABYWELLBEING] with code MOTHERBABYWELLBEING ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠ [https://motherbabywellbeing.com/40]

39: Postpartum Nutrition 101 | Postpartum Meal Prep & What to Eat After Birth (with Lily Nichols)

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 pregnancy * The key nutrients your body needs to recover, heal, and function * How nutrient depletion can impact energy, mood, and brain fog * The truth about protein needs postpartum (and why they’re so high) * How your diet can influence the quality of your breast milk * Common deficiencies in postpartum moms (iron, B12, DHA & more) * The difference between plant-based vs. animal-based nutrient sources * Simple, nourishing foods to prioritize in early postpartum * Why food prep and support systems are essential for recovery Lily 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 links ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/lilynicholsrdn/] ⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠ [https://lilynicholsrdn.com/] Postpartum Prep Podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Postpartum Prep Checklist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://mailchi.mp/f9318fbae1e0/postpartum-prep-checklist] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Pinterest⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.pinterest.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@MotherbabyWellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.facebook.com/profile.php?id=61583382395945] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tip Jar⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [paypal.me/motherbabywellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://motherbabywellbeing.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://motherbabywellbeing.com/] Get 10% off nursing bras, breastfeeding clothes, and more from ⁠⁠⁠⁠The Little Milk Bar⁠⁠⁠⁠ [https://thelittlemilkbar.com/MOTHERBABYWELLBEING] with code MOTHERBABYWELLBEING ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠ [https://motherbabywellbeing.com/39]

38: Postpartum Anxiety & Stress Relief | Mindful Techniques to Calm Spiraling Thoughts (Even With a Newborn)

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 period * Simple grounding techniques (like sensory awareness + humming) you can use anywhere * Why your nervous system regulation matters for your baby, too * How to actually find time for stress relief as a busy new mom * Mindfulness practices you can start during pregnancy to prepare for postpartum * The role of self-compassion in protecting your mental health after birth This 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 Prep [https://motherbabywellbeing.com/37] Adele's links ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/themindfulmamamentor] ⁠⁠⁠⁠⁠Website⁠⁠⁠⁠ [https://themindfulmamamentor.co.uk/] Postpartum Prep Podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Postpartum Prep Checklist⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://mailchi.mp/f9318fbae1e0/postpartum-prep-checklist] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Pinterest⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.pinterest.com/motherbabywellbeing/] ⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@MotherbabyWellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.facebook.com/profile.php?id=61583382395945] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tip Jar⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [paypal.me/motherbabywellbeing] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://motherbabywellbeing.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://motherbabywellbeing.com/] Get 10% off nursing bras, breastfeeding clothes, and more from ⁠⁠⁠The Little Milk Bar⁠⁠⁠ [https://thelittlemilkbar.com/MOTHERBABYWELLBEING] with code MOTHERBABYWELLBEING ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠ [https://motherbabywellbeing.com/38]