Pregnancy and birth are incredibly demanding on your body, calorically and nutritionally. Growing, birthing, and now recovering from creating a whole new human takes an enormous amount of resources, in the most beautiful way.

Here's what surprises most people: those demands don't go down after birth. For most postpartum bodies, they actually go up. Unless you're training for something extremely intense, postpartum is likely the highest-demand nutritional period of your life. Your body is simultaneously healing from pregnancy and birth, rebuilding tissue, restoring blood volume and nutrient stores, regulating hormones, and if you're breastfeeding, producing milk for another human, all at once.

To put a number on it: breastfeeding mothers need roughly 330–400 additional calories per day compared to their pre-pregnancy intake, and some guidance puts that range closer to 450–500 extra calories per day for those exclusively breastfeeding. And yet, research shows a large percentage of postpartum women don't reach even the minimum recommended increase, often without realizing it, simply because life with a newborn makes eating regularly so much harder.

So is your postpartum nutrition supporting your healing, or working against it?

Ask yourself:

• Am I eating well-balanced meals - with protein, fats, carbs, and fiber?
• Are my snacks hitting those same bases, or am I just grabbing whatever's closest?
• Am I eating mostly minimally processed foods?
• Am I hydrating well? [extra important if you're breastfeeding]

If you can answer "yes" to most of these, most of the time, you're in a good place. If not, you're far from alone, and it's absolutely something you can shift.

What happens when postpartum nutrition falls short?

When intake doesn't meet the body's demands, we commonly see:

• Poor recovery - both day-to-day and when returning to exercise
• Poor sleep quality (quantity is a different battle - we know!)
• More severe postpartum hair shedding - a normal process called telogen effluvium, driven by hormone shifts after birth, but one that can be worsened by nutrient gaps like iron, zinc, and vitamin D deficiencies that are common in postpartum women
• Decreased milk supply - dropping below adequate calorie intake while breastfeeding has been associated with reduced milk volume and lower milk fat content
• Increased irritability
• Severe fatigue

And beyond any single symptom - an overall decline in quality of life.

Here's the truth: postpartum is not supposed to feel like just surviving.

There is so much we can do to prepare for postpartum recovery, and one of the most powerful things is learning - while you're still pregnant - how to set yourself up nutritionally for the fourth trimester and beyond. Small, informed changes now can make a real difference in how you feel, heal, and function later.

If you'd like support building a postpartum nutrition and recovery plan that actually fits your life, I'd love to help.

​Book a Consultation​

With peace and love,

Dr. Ellyn Halley, DC, Doula, Coach
​Doc Halley Solutions​

Follow me on Instagram + TikTok for more content - ellynhalley.dc

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In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!

If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support. SUMMER SALE - $50 off with code EMPOSUMMER

Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:

**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.