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In this episode, we unpack the birth story of our co-host Tara, as she was faced with the challenge of giving birth to her second baby after finding out she had tested positive for COVID-19.  Tara shares what helped her get through this birth, what she differently in labour, how she prepared for labour for baby number 2.  Keep an eye out - there are some changes coming in the next few weeks as well. Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

There is so much to think about when it comes to preparing for birth and labour, but are food and drinks something you've considered before? If you're feeling confused and unsure about what things can help with your endurance during labour - this episode is for you! In this episode, we break down why it's helpful to think about your food and drinks, what to snacks to pack in your hospital bag and what to avoid. We also share personally what happened in our labours too and share some of the mistakes we made, so you can learn from them. We discussed this post on Instagram: - Foods to eat for labour @lanahirthdietitian You can get your FREEBIE here - The Nutrition Hospital Bag and Labour Snacks List. Want more?  Grab your FREE New Mums Nutrition Checklist. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

What is it like having a baby second time around? Lana shares her personal experience from preparing for labour, birth and what foods she ate. Being pregnant while juggling a toddler can be a lot, and so pregnancy and birth second time around looks very different to first time around!  For more birth stories, you can listen our very first ones in Episode 11 - Our birth stories (and birth songs). We discussed these posts and accounts on Instagram: - Foods to eat for labour @lanahirthdietitian - @coreandfloorrestore - @birthwithbeth_ Want more?  Grab your FREE New Mums Nutrition Checklist. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

Answering your question! We are not normally a fan of focusing on what to cut out (we'd much rather focus on what foods to include while breastfeeding), but we want to share 5 foods that you might want to consider and be mindful of. This is the second of three episodes looking at what we eat (and drink!) when breastfeeding. We're giving you practical answers (backed by the latest research), so you can be confident in what you're eating while you're breastfeeding. In this episode, we cover: - Do recommendations on food safety from pregnancy carry over to breastfeeding? - Can I have chocolate? - What drinks can be included and others to avoid? - What do to if we feel like we can't stop eating certain foods and out of control You can also look to an earlier episode, Episode 20. How can you boost your milk supply? In our breastfeeding and food mini-series, over the next three episodes, we'll be looking at lactation cookies, answering common questions about what changes you may need to make to your eating when breastfeeding and busting other myths. If you are wondering about alcohol and breastfeeding, you can read more here from Australian Breastfeeding Association. Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

Do you REALLY need to have 4L of water to help boost your milk supply when you're breastfeeding? That's the question we're answering today and we're getting into what that really means for you. This is the second of three episodes looking at what we eat (and drink!) when breastfeeding. We're giving you practical answers (backed by the latest research), so you can be confident in what you're eating while you're breastfeeding. In this episode, we cover: - Does extra water make a difference? - How much extra fluid do you need? - Signs you're not having enough fluids - Where to get help and support if you're struggling with low supply - Things to consider from a nutrition perspective for milk supply You can also look to an earlier episode, Episode 20. How can you boost your milk supply? The main research study referenced in this episode: Extra fluids for breastfeeding mothers for increasing milk production (2014) - Cochrane Review  In our breastfeeding and food mini-series, over the next three episodes, we'll be looking at lactation cookies, answering common questions about what changes you may need to make to your eating when breastfeeding and busting other myths.  Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

We're back, baby! And we're jumping in with a mini-series on breastfeeding and food. Ever wondered if lactation cookies really work? Perhaps you've tried it yourself when you're trying to do anything to boost your supply. Lactation cookies can be expensive, so it's worthwhile asking the question... do they actually work? Do lactation cookies boost your milk supply? This is the first of three episodes looking at what we eat when breastfeeding. We're giving you practical answers (backed by the latest research), so you can be confident in what you're eating while you're breastfeeding.  In this episode, we cover: - What are lactation cookies? - What are galactagogues? -  Do lactation cookies work? - When should you use lactation cookies? - What alternatives are there to lactation cookies? - Where to go for more help on low milk supply? The main research study referenced in this episode: Effectiveness of lactation cookies on human milk production rates: a randomized control trial (2023). In our breastfeeding and food mini-series, over the next three episodes, we'll be looking at lactation cookies, answering common questions about what changes you may need to make to your eating when breastfeeding and busting other myths.  Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

What postpartum foods can you eat? And which ones should you avoid? Hot and cold foods are often emphasised for postpartum recovery to have some and avoid others.  This episode covers: What are hot and cold foods?Why is there a focus on these foods?How to meet your nutrient requirements eating this way?The most important thing to focus on with your food Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

Recovery during the first 40 days after birth can be a whirlwind while you're adjusting to newborn life. There are lots of ideas about how to nourish your body during this time, so we're joined by Catherine Chong (Accredited Practising Dietitian) to delve deep into the first 40 days. What should you really eat? We cover the confinement diet, what the evidence says to nourish your body and her personal cultural experience.  In this episode, we cover:   Catherine's birth storyWhat is first 40 days / confinement period?The three reasons for the first 40 days (confinement period)What actually happens in first 40 days?Stages of the confinement dietPotential risks during first 40 daysCatherine's top 3 foods for the first 40 daysThe most important thing to focus on with food! We also discuss the recommended serves for breastfeeding women in Australia. Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

It can be stressful if you're worried about your milk supply when you're breastfeeding. There can be so many wives tales, and it's important  to know what's backed by evidenced, what's safe and what's worth  spending your time on. We cover the key things to look at when trying to boost your supply. This episode covers: How your body makes milkWhat to look at for your eatingHow weight can play a roleHydration and how much you really needRed flags to look out for in bub that may indicate low supply Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

Sleep deprivation, changes in routine, mental health and cooking.. Postpartum life is A LOT. This is a realistic look into the HUGE adjustment and (be okay to) lower your expectations when it comes to food. We're joined by The Nutrition Guy, Joel Feren (Accredited Practising Dietitian) who share his unique perspective as a dad and dietitian.  In this refreshing episode, we cover: Joel's personal story to becoming a dadHow to eat healthy when you're exhaustedNutrition for men's mental healthManaging healthy eating as a familyPractical realistic meal ideasYou can find Joel Feren at www.thenutritionguy.com and Instagram.  Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

Does exercise impact milk supply? Have you wanted to get back into exercise, feel strong and comfortable in your body, but worried about the impact of exercise when breastfeeding? You'll want to listen to this episode as women's health Exercise Physiologist Coutenay Polock answers this question.  In this episode, we cover:   What to consider if you are breastfeeding and exercising?What impact it may have on milk supply?Does exercise impact composition of breastmilk?Level of exercise and hydrationHow to choose a maternity sports bra You can find more from Courtenay Polock (ESSA Accredited Exercise Physiologist) at her virtual clinic Her Exercise Physiology, Instagram @her.exercise.physiology and Youtube.  Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionPlease subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.

How does a plant based diet impact the quality of your milk? How does it impact your nutrition as a mother? If you're feeling tired and exhausted, have a listen for the key nutrients you need to pay attention to.  In this episode, we cover:   What is a plant based diet?What nutrition deficiencies you're at risk of?What impact it may have on milk supply?How to build a healthy, complete plant-based meal?Meal inspiration with Kiah's plant-based meal ideas You can find Kiah Paetz at Instagram @nutritionbykiah or on her website www.plantnutritionandwellness.com Want more?  Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums NutritionRemember to subscribe (so you never miss an episode), leave a review, and share with another mama!  Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth, expert prenatal and postnatal dietitian: www.lanahirth.com Want more? Get your FREE New Mums Nutrition Checklist here. Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! Brought to you by Lana Hirth Dietitian. All information is general in nature and does not replace individualised medical advice. Find out more about seeing Lana Hirth and her team, expert fertility, prenatal and postpartum dietitians: www.lanahirth.com Have further questions? You can email us at [email protected] or book in a consultation for 1:1 nutrition advice from an expert fertility, pregnancy and postpartum dietitian.