Nourishing Postpartum: How Nutrition Impacts Breastfeeding and Recovery

Struggling with low milk supply — and no one can tell you why?

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Here’s what no one is saying loud enough: Your milk supply is deeply connected to how you're nourishing your body. It's not just about calories… it’s about the right nutrients, at the right time, for your healing and lactation needs.

In this powerful episode of Breastfeeding With Confidence, host Jaimie Zaki, IBCLC, doula, and mom of five, sits down with perinatal nutritionist Brooke to expose the missing piece of the milk supply puzzle: postpartum nutrition.

They break down how your diet impacts your body’s ability to make milk, how stress and depletion sabotage your supply, and what to eat to truly support breastfeeding.

If you’ve ever been told “you just don’t make enough milk” without anyone checking your nutrition or recovery, this episode will change everything.

Here’s what you’ll learn:

• Why nutrition is foundational to healthy milk supply

• How postpartum nutrient gaps can mimic low supply issues

• The specific foods and nutrients that support lactation

• The FLOWS Formula: a holistic lens for understanding supply struggles

• What emotional stress and trauma have to do with milk production

• Why your birth recovery and milk supply are more connected than you think

• How to nourish yourself even when you're exhausted, busy, and overwhelmed

• Using Brooke’s postpartum cookbook to fuel the first six weeks of lactation

Connect with Brooke: The Well Nourished Mama Podcast

Nutrition Coaching

Work with Jaimie:

Breastfeeding Resource Library

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Timestamps for Quick Navigation:

00:00 – Episode Introduction 00:17 – Welcome to the Podcast 01:09 – Meet Brooke: Perinatal Nutritionist 01:47 – What Postpartum Nutrition Has to Do With Milk Supply 02:51 – Healing After Birth: The Overlooked Foundation 07:50 – When It’s Not Your Hormones… It Might Be Nutrition 14:58 – The FLOWS Framework 29:22 – Real-World Nutrition Tips for Busy Moms 29:56 – Final Thoughts + Where to Get More Support

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