In this episode of the Postpartum Prep Podcast, Ceridwen sits down with registered dietitian, researcher, and bestselling author Lily Nichols to uncover one of the most overlooked pieces of postpartum recovery: nutrition after birth.

Most moms are told what to eat during pregnancy - but few are prepared for the reality that your nutrient needs are even higher postpartum. Whether you're planning to breastfeed or not, your body is recovering from birth, replenishing depleted stores, and (possibly) producing breast milk - all at once.

Inside this episode, we explore:

• Why postpartum nutrition is MORE demanding than pregnancy
• The key nutrients your body needs to recover, heal, and function
• How nutrient depletion can impact energy, mood, and brain fog
• The truth about protein needs postpartum (and why they’re so high)
• How your diet can influence the quality of your breast milk
• Common deficiencies in postpartum moms (iron, B12, DHA & more)
• The difference between plant-based vs. animal-based nutrient sources
• Simple, nourishing foods to prioritize in early postpartum
• Why food prep and support systems are essential for recovery

Lily Nichols is a registered dietitian, researcher, and author of Real Food for Pregnancy, Real Food for Gestational Diabetes, and Real Food for Fertility. Her work focuses on evidence-based prenatal and postpartum nutrition and has influenced maternal health education worldwide.

If you are preparing for postpartum (or just preparing for birth) then this episode if one you won't want to miss. If you want to feel more energized, supported, and nourished in early motherhood, this conversation will completely reframe how you approach postpartum prep.

Lily also shares practical insights on how to prepare for postpartum nutrition ahead of time - so you’re not left overwhelmed, depleted, and trying to “figure it out” while caring for a newborn.

🎧 Don’t forget to subscribe, leave a review, and share this episode with a mama who deserves to feel nourished and supported postpartum.

Lily's links

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Feeling overwhelmed, anxious, or stuck in spiraling thoughts after having a baby?

In this episode of The Postpartum Prep Podcast, Ceridwen is joined by mindful breastfeeding practitioner Adele from The Mindful Mama Mentor for a gentle, grounding Q&A on postpartum stress relief and calming techniques you can use in real life - even while you're holding your baby, doing the dishes, or running on little sleep.

You’ll be guided through a simple breathing exercise to help regulate your nervous system in just a few seconds, and learn practical, evidence-informed mindfulness tools that support both you and your baby’s wellbeing.

This episode explores:

• How to calm spiraling or anxious thoughts in the postpartum period
• Simple grounding techniques (like sensory awareness + humming) you can use anywhere
• Why your nervous system regulation matters for your baby, too
• How to actually find time for stress relief as a busy new mom
• Mindfulness practices you can start during pregnancy to prepare for postpartum
• The role of self-compassion in protecting your mental health after birth

This is not about adding more to your to-do list.
It’s about learning how to feel more calm, supported, and present within the life you’re already living.

If you’ve ever thought, “I don’t have time to take care of myself right now,” this episode will gently reframe what that can look like.

✨ Because even a single breath can shift how you feel.

Perfect for:New moms, expecting moms, breastfeeding mothers, and anyone navigating postpartum anxiety, overwhelm, or stress.

🎧 Listen to Adele's full episode on mindset prep before you start your breastfeeding journey.

⁠Episode 37: The Missing Piece in Breastfeeding Prep

Adele's links

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠

Breastfeeding is often talked about as something natural - but that doesn’t mean it always feels easy.

In this episode, I’m joined by mindful breastfeeding practitioner Adele Moore to explore how to prepare for breastfeeding in a way that goes beyond latch and positioning. We talk about the emotional, mental, and relational side of breastfeeding - and why the support you have around you can shape your entire experience.

You’ll hear a powerful conversation about what it really looks like when things don’t go “perfectly,” including delayed milk coming in, conflicting medical advice, and the often-overlooked reality of breastfeeding grief and trauma.

This episode is not here to scare you - it’s here to ground and empower you. To help you feel informed, supported, and more prepared for the full spectrum of what breastfeeding can look like.

Inside this episode, we explore:

• How to mentally and emotionally prepare for breastfeeding during pregnancy
• Why conflicting advice is so common - and how to navigate it with confidence
• The mind-body connection in breastfeeding (and why your comfort matters)
• What breastfeeding grief and trauma can look like - even when feeding continues
• Practical ways partners can support breastfeeding (it’s not just on the mother)
• Simple, realistic ways to prepare your environment for postpartum feeding
• Why breastfeeding doesn’t have to be “all or nothing”

Whether your breastfeeding journey feels seamless or challenging, this conversation holds space for both.

Because support isn’t something you earn when things go wrong - it’s something you deserve from the very beginning.

Adele's links

⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠

⁠⁠⁠⁠Website⁠⁠⁠⁠

Postpartum Prep Podcast

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠

If you’ve ever wondered whether you need to night wean… or hoped it would finally fix your baby’s night wakings… this episode is for you.

In this Q&A episode of The Postpartum Prep Podcast, I’m joined by Rachael Shepard-Ohta of Hey Sleepy Baby to answer real questions from parents about night weaning, night waking, and how to know what’s actually normal when it comes to baby sleep.

We dive into the nuance that’s often missing from mainstream sleep advice - so you can make intentional, informed choices that support both your baby and your wellbeing.

Inside this episode, we explore:

• Whether night weaning is ever necessary (and when it might be)

• Why some babies naturally drop night feeds - and others don’t

• The truth about night weaning and whether it actually stops night waking

• What to consider before weaning (especially under 12 months)

• How night feeding connects to attachment, regulation, and daytime separation

• What to do if your baby keeps waking after night weaning

• How to know if frequent waking is a normal phase, or a potential red flag

• Signs that could point to underlying sleep challenges (like discomfort, breathing issues, or developmental changes)

Rachael also shares her perspective as both a mom of three and the voice behind Hey Sleepy Baby, including how different every child, and every night weaning journey, can be.

This conversation is especially helpful if you’re feeling:

• Confused by conflicting sleep advice

• Pressured to night wean before you’re ready

• Exhausted and wondering what your options are

• Unsure whether your baby’s sleep is “normal”

You’ll walk away with a more grounded, compassionate understanding of baby sleep - and permission to approach night weaning as a relationship, not a rule.

🎧 Be sure to also listen to Rachael's full episode on how much sleep babies actually need and what’s considered normal.

Episode 35: How Much Sleep Do Babies Really Need?

Hey Sleepy Baby links

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠

How much sleep do babies really need - and what if your baby isn’t following the “rules”?

In this episode of The Postpartum Prep Podcast, I’m joined by Rachael Shepard-Ohta of Hey Sleepy Baby, a leading voice in biologically normal, attachment-focused infant sleep. Together, we break down one of the biggest sources of stress for new parents: baby sleep.

If you’ve ever Googled “how much should my baby sleep?” and spiraled into anxiety (🙋🏽‍♀️ same), this episode is for you.

We talk about:

• What the research actually says about how much sleep babies need

• Why there’s a huge range of normal (and why comparison can be harmful)

• The truth about “low sleep needs” babies

• Why strict schedules and wake windows don’t work for every family

• How sleep apps and tracking can increase postpartum anxiety

• The myth that babies need dark rooms and perfect conditions to nap

• Why contact naps, carrier naps, and naps on the go are biologically normal

• How to recognize your baby’s unique temperament and sleep cues

• What “sleep red flags” to look out for (and when to seek support)

Rachael also shares insights from her upcoming book Cradle Culture (Hay House, 2027), where she explores infant sleep through a cross-cultural and anthropological lens - challenging the idea that there is one “right” way for babies to sleep.

This episode is especially helpful for:

• Pregnant moms preparing for postpartum

• Parents feeling anxious about baby sleep

• Anyone questioning mainstream sleep advice or sleep training culture

✨ Key takeaway: Your baby is not broken - and neither are you. There is a wide spectrum of normal, and learning your baby matters more than following a schedule.

• Hey Sleepy Baby website & free guides

• Sleep red flags guide (for identifying underlying issues)

• Temperament resources and workshops

🎧 Don’t forget to listen to the Q&A episode next, where we dive deeper into night waking and night weaning.

Hey Sleepy Baby links

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Get 10% off nursing bras, breastfeeding clothes, and more from ⁠The Little Milk Bar⁠ with code MOTHERBABYWELLBEING

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠

Becoming a mother is one of the most meaningful transitions in life - but it can also feel like an emotional rollercoaster.

In this episode of the Postpartum Prep Podcast, we talk about preparing for the emotional rollercoaster of motherhood so you can enter this life change with more understanding, self-compassion, and realistic expectations.

I’m joined by matrescence coach and motherhood mentor Jenaveve for a Q&A conversation based on real questions from expecting parents.

Together we explore what it actually looks like to navigate the emotional ups and downs of early motherhood.

In this episode, we discuss:

• Why it’s normal to feel both excited and terrified about becoming a mom• What to expect emotionally after your baby arrives• Why you may not love every moment—and why that’s okay• How to cope with the pressure to be the “perfect mom”• The impact of social media on motherhood expectations• When it might be helpful to seek support for postpartum mental health

Motherhood brings joy, love, uncertainty, exhaustion, growth, and so many other emotions. Preparing for the emotional side of this transition can make the postpartum experience feel far less overwhelming.

If you’re pregnant, expecting a baby, or planning for postpartum, this episode will help you better understand the emotional realities of early motherhood and how to support yourself through them.

For more on mindset preparation for motherhood, be sure to listen to our companion episode where we talk about matrescence, nervous system regulation, and preparing mentally for life with a new baby.

Jenaveve's links

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⁠Website⁠

Postpartum Prep Podcast

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://motherbabywellbeing.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Get 10% off nursing bras, breastfeeding clothes, and more from ⁠⁠⁠The Little Milk Bar⁠⁠⁠ with code MOTHERBABYWELLBEING

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠⁠

Becoming a mother isn’t just about having a baby. It’s a profound transformation called matrescence.

In this episode of the Postpartum Prep Podcast, I’m joined by matrescence coach and motherhood mentor Genevieve, founder of A Mama Friend. We talk about the emotional, psychological, and identity shifts that happen as women move into motherhood, and why understanding matrescence can make postpartum feel far less confusing and isolating.

Many women spend months preparing for birth and newborn care, but very little time preparing for the inner transition into motherhood. In this conversation, we explore how to prepare your mindset and nervous system for postpartum, so you can move through early motherhood with more self-compassion and resilience.

If you’re pregnant or planning for postpartum, this episode will help you understand why motherhood can feel overwhelming. Plus, you'll walk away with practical tips for how to support yourself through this season of life.

In this episode, we discuss:

• What matrescence is and why every mother experiences it• Why motherhood can sometimes feel like an identity crisis• How understanding matrescence helps reduce mom guilt and self-criticism• Practical ways to prepare your mindset for postpartum• Simple nervous system regulation tools for overwhelmed moms• Why emotional preparation for motherhood is just as important as physical preparation• How identity shifts continue through every stage of motherhood

Whether you’re pregnant, newly postpartum, or even navigating the toddler years, this conversation will help you understand the deeper emotional transition of becoming a mother - and remind you that you’re not alone in the messy (but magical) experience of becoming a mother.

Jenaveve's links

Instagram

Website

Postpartum Prep Podcast

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Get 10% off nursing bras, breastfeeding clothes, and more from ⁠⁠The Little Milk Bar⁠⁠ with code MOTHERBABYWELLBEING

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠

What should dads actually be doing during postpartum?

In this episode of The Postpartum Prep Podcast, I’m joined by Antonio of @WawaLifter — a babywearing educator from Peru who advocates for active, nurturing fatherhood — to talk about how new dads can organize postpartum chores, cleaning, and daily routines in a way that truly supports the mother-baby dyad.

We cover:

• Why fathers are not observers, but active participants in postpartum• How to organize household chores before baby arrives• The difference between personal, shared, and team tasks• Simple systems for reducing stress and decision fatigue• Budget organization during postpartum• Meal prepping for short paternity leave• How to prevent unnecessary arguments about chores• Why embracing a little chaos is part of the process• The mental health benefits of community support after birth

If you're expecting a baby and wondering how to divide responsibilities during maternity leave or paternity leave, then this episode will help you prepare intentionally.

Because postpartum recovery isn’t just about the mother. It’s about how the whole family shows up to protect the mom-baby connection.

🎧 Be sure to also check out Antonio's full episode on babywearing for dads.

Connect with Antonio on Instagram ⁠@wawalifter⁠

Postpartum Prep Podcast

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Get 10% off nursing bras, breastfeeding clothes, and more from ⁠The Little Milk Bar⁠ with code MOTHERBABYWELLBEING

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠

Can dads babywear? And how can fathers truly support postpartum recovery?

In this episode of The Postpartum Prep Podcast, I’m joined by Antonio of @wawalifter — babywearing educator and father from Peru — for a powerful conversation about babywearing for dads, postpartum support, and how fathers can build deep connection with their newborns from day one.

We talk about:

• How babywearing supports postpartum recovery for moms

• Why dads’ oxytocin and bonding matter

• How babywearing builds fatherly intuition and confidence

• When to get started with babywearing (hint: during pregnancy!)

• How to choose the right newborn carrier

• Why feeding isn’t the only way to bond with your baby

• Cultural differences between parenting in Peru vs. the U.S.

• Community care, co-sleeping, and collective postpartum support

• Why “detachment” has become a modern industry

Antonio shares how traditional babywearing in Peru is simply called “carrying your baby,” and how intuition, community, and connection are still central to parenting in many South American cultures.

If you're preparing for postpartum and wondering how dads can be more involved, how to organize support, or how to strengthen the father-baby bond — this episode will give you both practical insight and a powerful mindset shift.

Whether you're an expecting parent, a new dad, or a mom wanting more support after birth, this conversation will help you think more intentionally about postpartum life.

🎧 Be sure to also listen to our Q&A episode on organizing postpartum chores and responsibilities for new dads.

Connect with Antonio on Instagram @wawalifter

Postpartum Prep Podcast

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Get 10% off nursing bras, breastfeeding clothes, and more from ⁠The Little Milk Bar⁠ with code MOTHERBABYWELLBEING

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Navigating the early weeks of parenthood can feel overwhelming, but you don’t have to do it alone. In this episode of the Postpartum Prep Podcast, I’m joined by Amy Brown, Professor of Maternal and Child Health at Swansea University, to answer all your questions about postpartum support and building a postpartum village.

Amy has spent over 20 years researching how first-time moms and new parents can get the new parent support and baby care support they need while caring for their baby. She shares practical, real-world strategies for building community after baby, even if your family isn’t nearby, and explains why having the right people around you can make a huge difference for your postpartum wellbeing.

In this episode, we cover:

• What a postpartum support network actually is and why it’s essential.

• How to build a support network from scratch, especially if you’ve moved away from family or friends.

• The importance of shared experiences and finding people who “get” your parenting choices.

• Social and systemic ways communities, businesses, and governments can better support new parents.

• Tips for connecting with local baby groups, online communities, and like-minded parents.

• Breastfeeding support and other practical ways to find people who understand your parenting journey.

Amy also shares personal stories from her early days as a new mom, highlighting the power of connection and community, and practical ideas for finding your people - think coffee shops, baby groups, and even themed social events.

Whether you’re a first-time mom feeling isolated or just looking to expand your postpartum village, this episode is packed with actionable insights, evidence-based research, and reassurance that you don’t have to navigate parenthood alone.

💌 Want to submit a question for a future Q&A episode? Subscribe to my email list and get your free Postpartum Prep Checklist. I share Q&A topics in my newsletter, and your question could be featured in the next episode!

Amy's links

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Postpartum Prep Podcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Postpartum Prep Checklist⁠⁠⁠⁠⁠⁠⁠⁠

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://motherbabywellbeing.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Get 10% off nursing bras, breastfeeding clothes, and more from ⁠The Little Milk Bar⁠ with code MOTHERBABYWELLBEING

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SHOW NOTES⁠