109 | How to Eat Enough While Breastfeeding Without Tanking Your Milk Supply or Gaining Weight

You are breastfeeding, you are starving, and you are scared that if you eat more you will gain weight — but if you eat less your supply will tank. Sound familiar? In this episode Val breaks down exactly how to fuel your body while breastfeeding, why cookie cutter calorie advice does not work for nursing moms, and what eating enough actually looks like in real life — with specific food examples for three different stages of breastfeeding.

In this episode we cover:

• Why breastfeeding nutrition is highly individual — and why one size fits all advice fails most moms
• What actually happens to your body when you do not eat enough while breastfeeding
• The truth about lactation cookies, oats, and brewer's yeast — what the science actually says
• The four things every breastfeeding mom needs to focus on: protein, carbs, healthy fats, fiber and hydration
• Three real mom scenarios with actual food examples:
• 4 weeks PP exclusively breastfeeding
• 10 months PP breastfeeding plus baby eating real food
• 12+ months PP breastfeeding less frequently
• Whether you can lose weight while breastfeeding — and how to do it without tanking your supply
• Val's personal story: breastfeeding exclusively for 13 months, second breakfast every day, and why she did not own a scale during that time
• A client story: 3.5 months PP, supply dipped when she went back to work, and the simple changes that turned it around

Resources mentioned:

• Free Protein Guide → https://wellnessbyval.kit.com/proteinsnackguide
• Core Comeback Challenge → wellnessbyval.com/core
• Episode 87 — The Truth About Breastfeeding Nutrition and Postpartum Weight Loss with Brooke Miller
• Episode 96 — Gut Health and the Momma Microbiome 
• Episode 93 — Fertility, Pregnancy and Postpartum Nutrition with Lily Nichols 
• Episode 95 — The 4 Nutrient Deficiencies Stealing Your Energy as a Momma 
• Episode 104 — Stop Jumping Back Into Workouts Postpartum — Do This First
• Episode 108 | Losing Weight But Still Feel Soft? Here's What's Actually Happening in Your Body

Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter

Connect with Val:

• Instagram: @wellnessbyval_
• Website:https://wellnessbyval.com/
• Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide 
• Core Comeback Challenge: wellnessbyval.com/core

This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.