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

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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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Struggling to tell if your baby is actually getting milk while using a nipple shield? Wondering how to confirm milk flow when you can’t see it? In this episode of Breastfeeding With Confidence, IBCLC Jamie Doula dives deep into common myths surrounding the Munchkin Flow nipple shield and shares expert insights to help you confidently understand your baby’s feeding.

• How can I tell if my baby is getting milk through a nipple shield when I can’t see milk flow?

• Is the Munchkin Flow nipple shield really effective for breastfeeding?

• What are the real signs that my baby is latched and feeding well?

• When should I seek professional help to address breastfeeding challenges?

Jaimie, an International Board Certified Lactation Consultant, explains that relying solely on visible milk flow through a nipple shield can be misleading and may delay addressing underlying breastfeeding issues. Proper baby positioning and latch are essential for effective feeding, even when a shield is used. This episode highlights the importance of recognizing tangible signs of milk transfer, which are often more reliable than visual cues.

• Common Myths About the Munchkin Flow Nipple Shield: Why it’s not a foolproof tool for breastfeeding success

• Signs of Effective Milk Transfer: How to recognize true feeding success without seeing milk flow

• The Role of Proper Positioning and Latch: Why these are critical for breastfeeding with or without a nipple shield

• When to Seek Professional Lactation Support: How early intervention can prevent struggles and improve breastfeeding outcomes

• Personalized Support Options: Details on Jaimie’s 20-minute breastfeeding clarity call for tailored advice

• 00:00 – Introduction and Jamie’s personal breastfeeding experience

• 00:16 – Welcome to Breastfeeding With Confidence podcast

• 01:11 – Episode overview: Why nipple shields matter

• 01:37 – Breastfeeding clarity calls explained

• 02:48 – Deep dive into nipple shield usage and common misconceptions

• 04:41 – Signs to watch for to confirm effective breastfeeding

• 07:26 – When to reach out for professional help

• 09:32 – Conclusion and call to action for personalized support

Work with Jaimie - Book Breastfeeding Clarity Call

Can Music Shift the Motherhood Narrative? Emily Rose Gets Raw About Breastfeeding, Postpartum, and 'Mouths to Feed'

What if one viral song could change the way society views breastfeeding and postpartum?

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In this episode of the Breastfeeding With Confidence podcast, I sit down with Emily Rose—songwriter, mother of two, and the honest voice behind Mouths to Feed—to unpack the story behind her music, motherhood journey, and mission to normalize the raw, beautiful, messy truths of postpartum life.

We talk about the isolation that so many new moms face, how Emily’s own experience with postpartum depression shaped her songwriting, and why her viral lyrics are resonating with mothers everywhere. From dealing with oversupply and conflicting advice to navigating the impossible standards of balancing a music career and motherhood, this conversation is a breath of fresh air—and a rally cry for visibility and support.

🎙 In this episode, we dive into:

• Why Emily wrote Mouths to Feed and how it became a viral anthem for breastfeeding mothers

• The emotional rollercoaster of postpartum depression and the power of honest storytelling

• How music can be a tool for healing, community, and challenging harmful motherhood narratives

• The hidden grief of breastfeeding regrets and why preparation in pregnancy matters

• Oversupply, misinformation, and why it’s hard to ask for help even when you're drowning

• The culture of “bounce back” and how celebrity motherhood distorts real expectations

• The kind of support new moms actually need—and what’s still missing

Whether you’re pregnant, postpartum, or just tired of seeing motherhood misrepresented in the media, this episode will hit home.

✨ Want to feel more prepared for breastfeeding than you ever thought possible?

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Listen to Mouths to Feed on Spotify

Can You Breastfeed With Inverted Nipples? What Every Pregnant Mom Needs to Know

If you're wondering, “Can I breastfeed with inverted nipples?” — you're not alone. In this episode of the Breastfeeding with Confidence Podcast, lactation consultant Jaimie Zaki dives deep into one of the most Googled concerns pregnant moms have when preparing for breastfeeding: inverted nipples and breastfeeding success.

To celebrate World Breastfeeding Week, Jaimie is also offering a limited-time discount on her Breastfeeding Resource Library — a must-have for moms who want to breastfeed exclusively from day one and avoid unnecessary formula.

Inside this episode, Jaimie busts myths about flat and inverted nipples, explains the real reason some babies struggle to latch (hint: it's not just your nipple shape!), and walks you through tools like nipple shields, supple cups, and nipple healing strategies to help protect your breastfeeding journey.

You'll also learn:

• Why latching mechanics and oral function matter more than nipple shape

• How to protect your nipples from damage in the early days

• When a nipple shield might help — and when it might cause more problems

• How extra lactation support can be the difference between breastfeeding success and early weaning

Whether you’re newly pregnant or prepping for postpartum, this episode will empower you to stop second-guessing your body and get confident about breastfeeding — inverted nipples or not.

👣 Listen now and get access to expert strategies, personal encouragement, and your exclusive World Breastfeeding Week discount.

🎧 Timestamps: 00:00 Welcome and Introduction 00:14 World Breastfeeding Week Special Offer 01:59 The Confident MamaBear Society 04:03 Introduction to Breastfeeding Challenges 04:57 Inverted Nipples: Myths and Realities 06:27 Techniques and Tools for Inverted Nipples 07:17 Preventing and Healing Nipple Damage 09:59 Final Thoughts and Encouragement 11:53 Wrap Up and Call to Action

🛡️ Ready to feel more confident? Get the Breastfeeding Resource Library and join the Confident MamaBear Society for continuous expert support and holistic breastfeeding education.

Is there a faster, safer way to treat mastitis without jumping straight to antibiotics?

In this episode of The Breastfeeding With Confidence Podcast, I’m joined by Catherine, a women's health physiotherapist, to explore a powerful but often underutilized tool in mastitis recovery: therapeutic ultrasound.

We break down how this therapy can help resolve blocked ducts, breast inflammation, and early mastitis before it spirals into something more serious—and how to know if it’s the right fit for you. We also cover the critical differences between diagnostic ultrasound (what your OB uses) and therapeutic ultrasound designed specifically for tissue healing.

Whether you’re in the thick of a painful breast infection or just want to be prepared, this episode is packed with evidence-based strategies, early symptom red flags, and practical support to help you feel confident navigating inflammatory breast conditions.

In this episode, you'll learn:

• What is therapeutic ultrasound and how it helps in mastitis treatment

• How it works differently than the ultrasound you're used to at OB appointments

• Signs that inflammation is setting in—and how to act before it turns into infection

• The right way to use heat and cold therapy for mastitis

• How to find a qualified provider for therapeutic ultrasound

• Why early intervention is key to avoiding complications

• Challenges in accessing this treatment (and how to advocate for it)

• Tips to support breast healing naturally and effectively

• Why this option deserves more attention in standard care

RESOURCES:

👉 Want to go deeper? Save $100 on the Breastfeeding Resource Library Breastfeeding Prep & Thrive Prenatal & Postpartum Support

Connect with Kath

00:00 | Intro to the Breastfeeding With Confidence Podcast 01:05 | Meet Catherine: How she found her calling in women’s health 04:46 | What is mastitis? What is therapeutic ultrasound? 09:12 | Heat or ice? How to manage inflammation properly 15:43 | Catherine’s practical advice for mastitis relief and recovery 27:35 | Final thoughts + how to learn more about therapeutic ultrasound

Ever wondered about the safety of consuming alcohol while breastfeeding? Today, IBCLC Jaimie Zaki is going to tell the TRUTH about breastfeeding & drinking alcohol, the science and the safety. If you're curious about the safety of drinking alcohol when breastfeeding, whether you should pump & dump breastmilk, and more this episode will dive into myths, misconceptions, and give expert advice for finding the balance of safely enjoying alcohol while safely breastfeeding your baby. Need breastfeeding support? I got you! Grab the Breastfeeding Resource Library to access an ever-growing database of expertly curated breastfeeding resources -- From prenatal prep to postpartum solutions -- the Breastfeeding Resource Library is your solution. Use code PODCAST to save $50 today!

Need 1:1 Support? Book a consultation package now!

Is your baby’s movement trying to tell you something about their breastfeeding struggles?

In this episode of The Breastfeeding With Confidence Podcast, I sit down with pediatric physical therapist Allison Mel to dive deep into a topic not enough providers are talking about—how baby motor development and breastfeeding challenges can be connected.

From tongue ties and body tension to the surprising ways swaddling can interfere with reflexes, this conversation is packed with eye-opening insights for parents who want to understand their baby’s body on a deeper level. If you’ve noticed things like head tilting, stiff arms, early rolling, or flat spots, you’ll want to listen closely—these are often overlooked signs that something deeper may be going on.

We also explore what it means to get a true functional assessment, the connection between bodywork and breastfeeding success, and how you can feel confident advocating for your baby even when your pediatrician brushes off your concerns.

This one is a must-listen if you're looking for holistic infant care, breastfeeding support, or just want to stop wondering if something is off with your baby’s movement.

👶✨ Because breastfeeding isn't just about the latch—it's about the whole baby.

In this episode, you'll learn about:

• What baby movement red flags can tell us about underlying functional issues

• How oral ties (like tongue and lip ties) impact full-body development

• Why swaddling may interfere with natural reflexes and motor development

• What to look for: head tilts, early rolling, stiffness, flat spots and more

• The critical role of pediatric physical therapy in breastfeeding success

• How to choose a supportive pediatrician (and what to do if yours isn’t)

• Easy at-home stretches and bodywork strategies

• The truth about “wait and see” vs early intervention

• How to trust your gut and advocate confidently for your baby

• The power of community inside Tots on Target Membership

RESOURCES: Breastfeeding Resource Library

Get Breastfeeding Help

Tots on Target Free Resources with Dr. Allison Mel

00:00 | Intro: Why your pediatrician's approach matters 00:17 | Welcome to the Breastfeeding With Confidence podcast 01:12 | Meet Allison Mel, Pediatric PT 01:47 | Oral ties and their impact on motor development 04:01 | Why swaddling might hinder breastfeeding and reflexes 09:23 | Movement red flags linked to oral restrictions 16:08 | Understanding flat spots and head shape concerns 21:19 | Full-body tension and ties—how they connect 23:45 | What is a functional body assessment for babies? 24:49 | Helping parents become confident advocates 25:52 | Baby bodywork: home exercises that help 27:20 | What is the Tots on Target membership? 29:45 | When to seek early intervention and why it matters 32:54 | Spotting atypical movements and what to do 41:16 | The importance of seeking specialized support 45:34 | Wrap-up and empowering final thoughts

Thinking About a Wearable Breast Pump—But Not Sure If It’s Actually a Good Idea?

If you’re pregnant or postpartum and wondering whether a wearable breast pump is worth the investment… this episode breaks it all down so you can make a decision that aligns with your breastfeeding goals.

In this episode of Breastfeeding With Confidence, I’m sharing the real pros and cons of wearable breast pumps—without the hype or the influencer noise.

Here’s what we cover:

• Who wearable pumps are actually great for

• Why they’re not usually ideal as a primary pump

• How one mom used hers to increase milk supply while combo feeding

• What you must know before buying one

• My take on popular brands like Momcozy, Baby Buddha, and more

• And why even the fanciest pump can’t replace skilled support + good strategy

Whether you’re struggling to make exclusive breastfeeding work or just want a little more flexibility without compromising your supply—this episode will help you decide if a wearable pump fits into your feeding plan.

**RESOURCES** Submit Podcast Questions/Topics/Ideas: jaimiezaki@littlebearlactation.com

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Timestamps:

00:00 – Is a wearable pump right for you? Let’s talk about it. 01:06 – Welcome back + why this topic matters 02:08 – The real pros and cons of wearable breast pumps 03:41 – A mom’s story: how adding a wearable pump helped boost supply 05:24 – What to consider when choosing a pump 08:09 – Final tips + why your primary pump still matters 08:38 – How to get personalized support with your feeding plan