The postpartum period is one of the most nutritionally demanding seasons of a woman's life and one of the most under-supported. I want to share some evidence-informed guidance that can make a real difference in how you feel and recover.

Start fueling immediately after birth.

The window right after birth is often overlooked. Aim to eat and drink something within the first 60 minutes after the placenta is delivered. At minimum, prioritize protein and electrolytes - your body has just done extraordinary work and needs to begin replenishing right away.

The first two weeks are the most demanding.

Your caloric and nutrient needs in the early postpartum period are higher than at any point during pregnancy. You are simultaneously:

• Recovering from the physical demands of labor and delivery
• Navigating disrupted sleep
• Learning to care for a newborn
• Potentially establishing a milk supply, which increases caloric demands even further

This is not the time to restrict. It is the time to nourish.

Your thyroid and metabolism need extra support.

Thyroid function fluctuates significantly throughout the first year (and sometimes beyond) postpartum. Since the thyroid plays a central role in regulating metabolism, energy, and mood, inadequate nutrition can compound these shifts. Focusing on nutrient repletion for at least the first two years postpartum is especially important and even more so if you are planning another pregnancy within that window.

Foods that support recovery, milk production, and tissue repair

• Animal products - meat, dairy, eggs, and organ meats. All nutrient-dense sources of iron, B12, zinc, and fat-soluble vitamins
• Seafood - rich in omega-3 fatty acids, iodine, and DHA, which supports both your recovery and infant brain development if breastfeeding
• Well-cooked starchy carbohydrates (potatoes!) - gentle on digestion and important for sustained energy and thyroid function
• Cooked vegetables - easier to digest than raw in early postpartum, and still full of micronutrients
• Nuts and seeds - convenient, calorie-dense, and rich in healthy fats and minerals

The overall approach: minimally processed, adequate calories, plenty of fat and protein, and not low-carb. Caloric needs typically don't return to pre-pregnancy levels until around 9 months postpartum and may increase again when you return to more intense exercise.

Low energy availability can mimic postpartum depression and other conditions

This is one of the most important things I want you to know: under-fueling creates a cascade of symptoms that are often mistaken for "just how postpartum feels." These include:

• Persistent fatigue
• Cold hands and feet
• Shortness of breath
• Poor sleep quality
• Low mood or depressive symptoms
• Delayed return of menstrual cycle

Postpartum can be challenging - but many of these symptoms are not inevitable. If you're unsure, the answer is almost always: eat more.

You deserve real postpartum support.

If you have questions about preparing for birth, recovering postpartum, or pelvic health, I'd love to help. Feel free to reply to this email or 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

​​

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.

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.