The Truth About Postpartum Weight Loss & The Dangers of "Bouncing Back"

Society loves to push postpartum weight loss tips and quick-fix solutions like having a “postpartum weight loss meal plan” or postpartum weight loss supplements, and it’s no secret there's postpartum weight loss threads all over Reddit and other online forums. But we believe these approaches often hurt more than they help and can be incredibly damaging to the mental health of moms around the world.. This episode dives deep into the truth about postpartum weight retention—why it’s a biologically protective mechanism and how stress, hormones, and societal pressures can derail recovery. 

If you’ve encountered moms frustrated by this narrative and you’re ready for a new more holistic and healthy approach to the conversation around postpartum weight, postpartum body , this episode will be a breath of fresh air for you with tons of clarity, and science backed strategies and perspective shifts. This isn’t about dress sizes—it’s about creating a postpartum care culture that values nourishment, rest, and true health. 

If you’re a provider ready to ditch harmful weight-centric narratives and shift the conversation toward holistic postpartum healing, this episode is a must-listen.

Check out this episode on the blog:


KEY TIME STAMPS:

00:02: Exploring the societal pressures around postpartum weight and weight loss timelines. 

04:39: The science behind weight retention as a protective biological mechanism.

 06:46: Why dieting, calorie-cutting, fasting and intense exercise can backfire for postpartum moms during postpartum recovery. 

10:59: The power of language in reframing postpartum health narratives and how providers can replace outdated "postpartum weight loss tips" with more supportive, empowering language.

12:31: Practical ways providers can support holistic postpartum healing. 

16:33: Understanding the links between stress, hormones, weight retention and postpartum healing. 

21:08: Advocacy tips for dismantling harmful societal norms like the “bounce back culture”  in postpartum care and focusing on healthier postpartum care.

Let’s rewrite the narrative—leave a review, connect with us on Instagram, and continue the conversation!

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

Are you feeling the pressure to set massive New Year's resolutions?

I know I always do! But this year, I'm ditching the grind and embracing a "less is more" approach. In this episode, we're talking all about simplicity, from prioritizing rest and play to deepening existing relationships and cultivating sustainable wellness habits. We'll explore why big goals can actually burn you out and how to find joy in the everyday. Whether you're a busy mom or a postpartum professional, this episode is for you! Let's ditch the stress and unlock a happier, more fulfilling life together.

Check out the episode on the blog: https://postpartumu.com/ditch-the-big-goals-how-to-embrace-simplicity-for-a-happier-new-year-ep-197


KEY TIME STAMPS: 

1:26: Time and Energy Constraints

3:15: Avoiding the "More, More, More" Trap

4:15: Prioritizing Play and Rest

6:57: Simplifying To-Do Lists

8:10: Identifying "Self-Inflicted" Projects

9:46: Eliminating Unnecessary Tasks

10:35: Deepening Existing Relationships

11:53: Intentionality in Relationships

13:36: Bringing Back Community and Togetherness

15:49: Nourishing Yourself and Your Body

16:35: Sustainable Wellness Practices

17:35: Prioritizing Play and Rest

19:09: Creating Meaningful Memories

20:16: The Importance of Little Moments

21:06: Focusing on What Matters Most

21:54: Setting Small, Achievable Intentions

22:44: Giving Yourself Permission to Say No

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

Postpartum recovery is a sacred opportunity for deep healing and transformation, not just “bouncing back.”

Kristin Hauser, an acupuncturist and herbalist, dives into the transformative power of Chinese medicine in postpartum care, breaking down the 'three golden opportunities' women have during their reproductive years—menarche, postpartum, and menopause. 

We talk about how simple yet profound practices like resting more, eating nourishing ancestral foods like bone broth, and limiting screen time during these phases can reset a woman’s health on a cellular level. It’s all about empowering providers to guide moms through these critical times with holistic tools that nurture the nervous system, balance hormones, replenish nutrients, and honor the body’s natural rhythms for deep healing and long-term well-being.

Check out this episode on the blog: https://postpartumu.com/the-power-of-traditional-chinese-medicine-in-postpartum-recovery-kristin-hauser-ep-196

KEY TIME STAMPS:

00:02: Introduction to Kristin Hauser and her work in Chinese medicine.
01:30: The three golden opportunities: menarche, postpartum, and menopause.
07:07: Key practices for postpartum recovery—rest, nourishment, and slowing down.
10:31: Technology’s impact on postpartum health and how to minimize its effects.
18:09: Debunking the myth of motherhood as inherently depleting.
22:40: Building resilience and embracing the joys of motherhood.
25:02: Leveraging the body’s innate intelligence for postpartum recovery.
31:08: Where to find more of Kristin’s work and connect with her resources.

Connect with Kristin:

Kristin Hauser is a mother, acupuncturist, herbalist and somatic sex educator supporting women to create lasting hormonal resilience, fertility through postpartum. Her work is inspired by the ancient wisdom of Chinese Medicine, the modern understanding of hormonal physiology and a deep reverence for the innate intelligence of the body. As the founder of Womb Medicine, she offers online consultations, courses and workshops, as well as TCM inspired herbal medicinals. Kristin is also the co-facilitator of The Blood Mysteries School, a journey through the menstrual cycle as a path of nourishment, agency and healing for every woman.
Website | Instagram

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

Motherhood is exhausting, but it's not just about sleepless nights.

In this episode of Postpartum University, we dig into the hidden causes behind postpartum chronic exhaustion that go beyond the obvious. From mineral depletion and deficiencies to unprocessed trauma and societal pressures of being a mom, you'll uncover the real culprits draining your energy—and learn actionable strategies to heal from the inside out.

Whether you’re a mom navigating this journey or a provider supporting postpartum wellness, this episode is packed with insights to help you overcome postpartum chronic exhaustion and reclaim your energy and vitality.

 Check out this episode on the blog:  https://postpartumu.com/how-to-overcome-postpartum-chronic-exhaustion-ep-195

KEY TIME STAMPS:
1:21 - Introduction: Chronic exhaustion in motherhood is more than just sleepless nights.

3:20 - Nutrient depletion: Magnesium, iron, and their critical roles in energy and recovery.

5:26 - How nutrient deficiencies impact hormone production and sleep quality.

6:39 -The impact of unprocessed trauma on mental and physical health.

8:03 - Societal pressure and lack of postpartum support exacerbate trauma.

9:12 - Fight-or-flight response: How trauma keeps the nervous system in overdrive.

12:38 - Cyclical rest: Honoring your body’s rhythms for better energy.

14:37 - Cultural traditions of postpartum rest vs. Western "bounce back" expectations.

18:40 - Overexhaustion: Why being overtired makes it harder to rest and recover.

20:52 - Overcoming societal pressures and redefining success as a mom.

22:43 - Tools for nervous system regulation to combat stress and fatigue.

26:53 - Simple practices like breathing exercises, body scans, and mindful movement.

29:45 - Full body scan: A guided relaxation tool for releasing physical tension.

32:16 - Final reflections: Becoming your children's example of balance and rest.

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

Could Meditation Be the Key to Easing Postpartum Anxiety?

Postpartum anxiety can be relentless and exhausting, leaving countless mothers feeling overwhelmed and sleep-deprived. Maranda sits down with Kelly Smith, global yoga & meditation teacher, founder of Yoga For You, to explore  meditation as a practical tool for postpartum mental health. Kelly shares her personal journey through postpartum anxiety and dives deep into the science of how meditation calms the brain, helping us manage the endless cycle of “what if” thoughts. 

Kelly and Maranda  bust myths around traditional meditation, proving that mothers can find peace without needing a totally “clear mind.” Kelly uses relatable analogies and science-backed insights to explain how meditative practices can ease maternal stress and help moms navigate the demands of early motherhood. Plus, she shares realistic ways to bring meditation into your life, even if you're pressed for time. Small, consistent meditation practices can reshape the postpartum journey and make lasting impacts on mental health.

Check out this episode on the blog:
 https://postpartumu.com/mindfulness-tools-to-help-moms-with-postpartum-anxiety-kelly-smith-ep-194/


KEY TIME STAMPS: 

04:01 — Meditation as a tool for postpartum anxiety relief & how it affects the brain’s stress response system

07:45 — Practical ways meditation changes the postpartum brain

10:22 — Meditation as a daily “micro habit” for mental resilience

12:06 — The trap of “meditating on fears” vs. meditating for calm

18:39 — Addressing the myth that meditation requires a blank mind

20:49 — Accessible meditation practices for busy moms

24:59 — Techniques like body scans and guided sessions

33:32 — Final words: Trusting yourself as the perfect mother for your child

Connect with Kelly:

Kelly Smith is a global yoga and meditation teacher, author, E-RYT 500/ YACEP, founder of Yoga For You, and the host of the iTunes chart-topping podcasts Mindful in Minutes and Meditation Mama. Kelly believes that there is no one-size-fits-all approach to yoga and meditation and encourages her students to find their own personal practice, listen to their bodies, and find inner joy by accessing their most authentic selves.

Website | Youtube|

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

The days of just trying to make it to "wine o'clock" to survive the stress of motherhood are over. There's a better way to thrive as a mom- without alcohol altogether.
 
Today we're diving into an issue that's become so normalized in our society that we hardly question it anymore -  the culture of drinking for moms. It's this joke, this reoccurring meme that says you're a mom, you must need a glass or three of wine to survive. But it is really harmless humor at some times, at some points or and oftentimes, we're brushing aside something that's far more serious. 

So today we're going to explore what this culture narrative comes from, where it comes from, why it's so pervasive and the real impact it has on mothers and what we can do about it as moms, as friends, as providers. So if you're curious about navigating motherhood without the crutch of wine o'clock, you're in the right place.

Check out the episode on the blog:
https://postpartumu.com/sober-motherhood-thriving-without-wine-in-a-culture-that-tells-you-to-drink-ep193/


KEY TIME STAMPS:

2:46 - The origin and rise of the wine mom culture.

6:05 - Historical parallels between cigarette marketing and modern alcohol advertising.

8:00 -Shocking stats: The rise of alcohol use and alcohol abuse in women.

10:41 - The problem with short-term fixes like alcohol.

15:29 - Healthy alternatives: Building support systems and practicing mindfulness.

19:35 - Professional support: Finding the right therapist and addressing nutrition.

23:24 - Health Providers’ role in supporting mothers with substance use concerns.

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

Ever feel like the postpartum care we’re offering falls short of what new moms really need? Maranda chats with Kristin Revere, founder of Gold Coast Doulas, to explore a whole new standard for postpartum support—one that goes beyond baby prep and hospital bags. They’re here to talk about what it means to provide genuinely holistic, personalized care that truly meets each mother’s unique needs and helps her thrive.

If you're a provider looking to build a “postpartum dream team” approach for your clients, Maranda and Kristin break down the essential roles—from doulas and lactation consultants to sleep coaches and meal planners—and why every aspect of support matters. This isn’t just about basic care; it’s about creating a deeply nurturing plan that supports real mental health, physical recovery, and emotional resilience for mothers. 

Check out the episode on the blog: https://postpartumu.com/beyond-baby-prep-how-providers-can-build-the-perfect-postpartum-support-team-kristin-revere-ep-192/


KEY TIME STAMPS:

1:30 — How birth professionals view postpartum preparation vs. what most parents plan for.
3:17 — The individualized approach Kristin takes with clients in childbirth classes and postpartum care.
7:55 — The essential role of doulas in providing education, resources, and emotional support.
11:11 — How to build your “dream team” of postpartum professionals.
13:28 — Assessing provider compatibility and ensuring you’re supported at every step.
18:29 — The importance of a well-rounded dream team including nutrition, mental health, and physical recovery support.
22:09 — Realities and gaps in traditional meal trains; the value of nutrient-dense postpartum meal planning.
24:37 — Kristin’s approach to holistic postpartum recovery, addressing overlooked areas like mental health and pelvic floor health.

Connect with Kristin:

Kristin Revere is the founder and CEO of Gold Coast Doulas. She is an elite certified birth doula, newborn care specialist. elite certified postpartum doula and a certified baby registry consultant. Kristin is the co-host of the Ask the Doulas podcast and co-author of Supported: Your Guide to Birth and Baby. She lives in Grand Rapids, Michigan with her husband and  children. 

Website | Book

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

Struggling with postpartum fatigue, mood swings, or lingering hair loss? This episode dives into Maranda Bower’s Postpartum Nutrition Plan—a transformative, nutrient-rich approach designed to help mothers recover fully and thrive, not just survive. Maranda reveals core elements like nutrient-dense foods, balanced blood sugar, and high-quality fats along with practical strategies for incorporating these nutritional powerhouses into your daily routine. 

From the vitality-boosting power of grass-fed meats and omega-rich salmon to the soothing benefits of herbs like nettle and red raspberry leaf, this episode provides insights to restore lasting energy, mental health, postpartum hormonal balance, and overall postpartum wellness. Forget calorie counts; this episode is all about whole-food nourishment for true healing. 

Here’s the big news: The Postpartum Nutrition Plan will no longer be available to the public after December 31, 2024. Starting in 2025, it will be exclusively accessible through licensed Postpartum Nutrition Certified (PNC) providers, ensuring mothers receive targeted support from professionals trained in postpartum nutrition. Whether you're a mom ready to reclaim your health or a provider eager to make a deeper impact, this episode delivers powerful, actionable steps for long-term wellness and the future of postpartum care. Don’t miss this life-changing information while it’s still available!

Check out this episode on the blog:
https://postpartumu.com/the-postpartum-nutrition-plan-that-will-change-your-life-ep-191

KEY TIME STAMPS: 

00:02 — Introduction to postpartum nutrition and why it’s critical
2:02 — Announcement: transitioning the Postpartum Nutrition Plan to providers
5:38 — Key nutrients in postpartum: Iron, magnesium, B vitamins, and more
7:36 — Why postpartum nutrition goes beyond calorie counting
9:48 — Maranda’s four nutrition pillars for postpartum health
11:52 — Importance of healthy fats like avocado oil, ghee, and omega-3s
15:31 — Managing blood sugar levels to avoid crashes and anxiety
18:36 — Preparing meals in advance and tips for real-life postpartum application
22:19 — Reframing breakfast as high-fat, high-protein, nutrient-dense meals
26:32 — The impact of whole-body nourishment on energy and mental clarity
27:39 — Final thoughts on embracing postpartum nutrition as a journey to thrive

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

"We live in a culture that pressures us to ‘bounce back,’ but if there’s ever a time to slow down and take care of yourself, it’s now.”  Kate Tietje

If you’ve felt the pressure to “bounce back” postpartum, this episode with Kate Tietje, founder of Earthley, is your wake-up call. We dive into how natural remedies, mindful lifestyle shifts, and intentional healing set the foundation for true postpartum wellness—not quick fixes. 

Kate shares her journey into holistic health, fueled by her experience as a mother, and how Earthley’s plant-based, body-nourishing products support deep, meaningful postpartum recovery. This is about supporting your body’s natural rhythms, reclaiming postpartum wellness, and saying goodbye to burnout.

If you’re a postpartum provider, this conversation is essential to understand the powerful role of herbal care, liver support, and sustainable lifestyle changes that encourage long-term recovery. Prepare to learn how to guide mothers through transformative, whole-body postpartum health with practical, nourishing care.

Check out the episode on the blog:
https://postpartumu.com/ditching-quick-fixes-embracing-natural-postpartum-healing-kate-tietje-ep-190

Connect with Kate:
Kate Tietje is the founder and CEO of Earthley, a natural wellness company committed to providing affordable, clean, and effective products for families. A passionate advocate for holistic health and medical freedom, Kate specializes in formulating herbal remedies and educating others on the power of natural solutions. Her mission is to empower people to take control of their health by offering transparent, plant-based alternatives to mainstream products. Through Earthley, Kate combines her deep knowledge of natural living with a desire to make wellness accessible to everyone.

Website  |   Facebook  |  Instagram 

KEY TIME STAMPS

• 0:02: The role of holistic care in postpartum health
• 0:55: Introducing Kate Tietje & Earthley’s mission for natural wellness
• 3:05: How natural remedies support whole-body postpartum healing
• 6:25: The creation and evolution of Earthley’s herbal solutions
• 8:05: Key herbs for postpartum support and hormone balancing
• 10:57: Lifestyle changes that support natural postpartum

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals

"Saying 'no' to things that drain your energy is saying 'yes' to your well-being. And remember; NO ....is a complete sentence."

Alright, providers—let’s talk about something we all know moms desperately need but rarely prioritize: boundaries. If you’re a postpartum provider or professional, this episode is your go-to guide for helping mothers reclaim their energy and well-being by setting boundaries that actually work. 

Setting limits around time, rest, and even family relationships isn’t just a nice-to-have; it’s the key to preventing postpartum burnout, resentment, and that constant sense of depletion. This episode digs into the practical side of boundary setting—from the “how” to the “why”—so you can give your clients the real-life tools they need to sustain their energy and mental health in motherhood.

Check out this episode on the blog:
https://postpartumu.com/defining-boundaries-the-key-to-sanity-in-motherhood-ep-189

KEY TIME STAMPS:
00:02: Introducing the necessity of boundaries in postpartum health
1:02: Why boundaries are essential for postpartum recovery
2:16: Defining boundaries for moms and why they matter
6:52: Identifying areas where boundaries are most needed
8:49: Teaching moms to say no without guilt
10:16: Communicating boundaries clearly and effectively
13:44: Making rest a non-negotiable part of postpartum care
14:42: Setting boundaries with kids for personal space and mental health
18:17: Integrating midday quiet time as a boundary for self-care 

Help your clients overcome postpartum challenges with the free Mineral Repletion Guide for Providers. Learn how to identify and address key mineral deficiencies to support recovery. Download at PostpartumU.com/minerals! 

NEXT STEPS:

🔔Sign up for the Postpartum Nutrition Certification Waitlist

👍Rate, REVIEW & share the podcast

📱Connect on Instagram!

📚Get a Copy of the BOOK: Reclaiming Postpartum Wellness

🎒FREE Provider's Postpartum Nutrition Toolkit

🧠Perinatal Mental Health Certificate Training & Additional Courses for Providers & Postpartum Professionals