In this episode, we break down the real science of milk supply and why so much of the advice new moms hear is incomplete or flat-out wrong. Amber Ginn, IBCLC and founder of The Latch Link, explains what actually drives milk production, why ineffective milk removal is the most common cause of low supply, and how hormones, nutrition, hydration, stress, and realistic pumping expectations play a far bigger role than most moms realize.

We cover what’s normal, what’s not, and the early decisions that make breastfeeding easier or harder in the first weeks. You’ll learn how milk supply works inside your body, how to avoid the freezer-stash pressure online, how to balance pumping and breastfeeding without tanking supply, and why schedules and output obsession often backfire.

Amber also shares the labs worth asking your provider about, the supplements that are actually helpful, and the habits that move the needle when nothing else seems to work.

If you’ve ever questioned your supply, felt confused by conflicting advice, or wondered if you’re doing things “right,” this episode will give you clarity, confidence, and a practical path forward.

• The two hormones that control milk production and release

• Why ineffective milk removal causes most low-supply issues

• What normal output looks like for pumping moms

• Why freezer-stash culture creates unrealistic expectations

• The real impact of schedules on supply

• How storage capacity affects feeding patterns

• What oversupply really means and why it’s not the goal

• How to prepare for returning to work without losing supply

• The role of hydration, nutrition, minerals, and electrolytes

• The most important labs for breastfeeding moms

• What lactation cookies and supplements actually do

• Simple oxytocin-boosting tactics that make pumping easier

• Perfect Pumping Protocol: https://get.thelatchlink.com/pumping

• Recommended mineral drops and electrolytes: https://amzn.to/4q0Djvc

Helpful Timestamps:

00:00:00 – Welcome & why milk supply advice feels so wrong

00:00:19 – How milk supply really works (prolactin & oxytocin)

00:01:23 – The #1 cause of low supply: ineffective milk removal

00:02:48 – Pumping output obsession & freezer-stash pressure

00:04:06 – Common mistakes with combo feeding (breast + pump)

00:05:17 – How and when to pump for a work or freedom stash

00:05:54 – Schedules, sleep trainers & why “perfect routines” backfire

00:07:47 – Breast storage capacity explained with the “sponge balloon” analogy

00:09:00 – Evening dips, engorgement & what’s actually normal

00:10:34 – Oversupply: why it sucks and should never be the goal

00:11:40 – Going back to work: your rights and building a pumping plan

00:12:35 – Amber’s teen mom pumping story (and how far pumps have come)

00:14:10 – Hydration, minerals & electrolytes that truly support supply

00:17:06 – Eating enough: calories, macros & why protein matters so much

00:22:46 – Sleep, stress, saying no & letting people actually help you

00:25:05 – Labs & health markers to ask your provider about

00:28:54 – Supplements, lactation cookies & what’s worth your money

00:31:02 – Oxytocin, relaxation rituals & easier letdowns

Resources:

TheLatchLink.com

Free Breastfeeding Guide