Nourishing Yourself in Postpartum: A True Act of Self-Love
Nourishing Yourself in Postpartum: A True Act of Self-Love
By Guest Blogger: Athena Concannon, Certified Personal Trainer, Nutrition Coach and founder of the Balanced Body Project!
“But the reality is, caring for yourself IS caring for your family.”
Becoming a mother is one of the most beautiful and transformative experiences—but it also comes with challenges, especially when it comes to taking care of yourself. Between sleepless nights, feeding schedules, and the endless demands of caring for a newborn, prioritizing your own well-being can easily fall to the bottom of the list.
We’ve all heard phrases like “you can’t pour from an empty cup” and “caring for yourself isn’t selfish.” And yet, in the thick of postpartum life, actually believing that—and acting on it—can feel like a whole different story. It’s easy to put yourself last, to feel guilty for prioritizing your needs, or to tell yourself that you’ll focus on yourself once things settle down.
But the reality is, caring for yourself IS caring for your family.
In honor of Valentine’s Day, let’s talk about how fueling your body in the postpartum season is a powerful form of self-care—not just for energy and recovery, but for mood, hormone balance, and even milk supply if you’re breastfeeding.
Your body has been through SO much, and the foods you eat are literally the building blocks your body uses to repair muscles, tissues, and hormones. What you eat (or don’t eat) impacts how you feel, both physically and emotionally. And while nutrition isn’t the only piece of postpartum recovery, it’s a crucial one—just like movement, bodywork, pelvic floor physical therapy, and other restorative practices that help you rebuild strength.
The goal isn’t perfection—it’s doing what you can in a way that feels manageable. Here are 4 impactful ways to support and nourish your body in this season of life:
1. Prioritize Protein for Healing and Energy
Your body has gone through an incredible transformation and now needs the right nutrients to repair, restore, and regulate hormones. Protein plays a key role in tissue repair, mood stabilization, and energy levels, and it can also help keep you fuller longer, which is helpful when meals are unpredictable.
How to make it happen:
Keep protein-rich snacks within reach—hard-boiled eggs, turkey roll-ups, protein smoothies, or Greek yogurt.
Batch-cook proteins like rotisserie chicken, ground turkey, or tofu to throw into meals effortlessly.
Prep easy breakfasts like overnight oats with protein powder or egg muffins for quick, nourishing options.
Even if the rest of your plate isn’t perfect, getting enough protein can make a noticeable difference in how you feel.
2. Make Sure You’re Eating Enough– Without the Stress of Counting Calories
One of the biggest postpartum challenges—especially if you’re breastfeeding—is not eating enough. Nursing alone can burn an additional 500 calories per day (this is just an average!), making it easy to unintentionally under-eat. Low calorie intake can lead to exhaustion, mood swings, brain fog, and even reduced milk supply.
And here’s something that isn’t talked about enough: If you’re breastfeeding, your body prioritizes breast milk production over its own needs. Meaning, your baby will get the nutrients they need—even if it comes at the expense of your own body’s reserves. If you’re not consuming enough vitamins and minerals, your body will pull from your own stores, leaving you depleted. So while a diet low in nutrients may not immediately affect your baby, it will affect YOU.
Instead of tracking calories—because, let’s be real, that’s probably the first thing to fall off your to-do list—let hunger and fullness cues guide your food intake. This is a time to listen to your body, not stress about numbers. Stress itself can impact milk supply and recovery, so obsessing over exact calorie goals may do more harm than good.
How to ensure you’re fueling properly:
Arrange help with meal prep. If family or friends offer help, ask for specific, nutrient-dense meals rather than just general assistance.
Stock up on freezer meals. Cooking ahead and having ready-to-heat meals can be a lifesaver.
Keep snacks stashed in key places. Leave high-protein, high-fat snacks like nuts, trail mix, or protein bars in the nursery, bedroom, or anywhere you plan to feed your baby.
Prioritize iron- and omega-3-rich foods. These nutrients restore blood levels after birth and support brain function and mood. Example sources include salmon, chia seeds, walnuts, eggs, and dark leafy greens.
You need more food than you think in postpartum. It’s normal to feel hungrier than usual—lean into that hunger rather than ignoring it.
3. Stay on Top of Hydration–for Energy, Recovery, and Pelvic Floor Health
Hydration is one of the most overlooked energy boosters—and if you’re breastfeeding, it’s even more critical. Dehydration can lead to fatigue, headaches, cravings, and brain fog, and can also impact milk supply.
But hydration isn’t just about energy. It’s also a key factor in postpartum pelvic floor health!
In the weeks following birth, many women experience constipation, hemorrhoids, or pelvic floor dysfunction, which can all be made worse by dehydration. Drinking enough fluids can reduce strain on the pelvic floor, support smoother digestion, and help minimize the risk of hemorrhoids or flare-ups.
Simple ways to stay hydrated:
Think of the phrase #WaterFirst, and drink something immediately when you wake up.
Keep a large water bottle near your main nursing/feeding area and sip throughout the day.
Pair hydration to a habit—drink a glass of water every time you change a diaper.
Add electrolytes or fruit slices to your water for variety and better absorption.
Drinking enough water isn’t just about avoiding dehydration—it’s about keeping your energy and mood stable so you can show up for yourself and your baby.
4. Choose Convenience-Because Feeding Yourself Shouldn’t Be Hard
Right now, nutrition needs to be easy—because, let’s be honest, most of your energy is going toward keeping a tiny human alive. Instead of making things harder than they need to be, lean into convenience and accept help where you can.
Make eating easier by:
Stocking up on one-handed snacks. Think cheese sticks, protein bars, trail mix, peanut butter on rice cakes, or sliced fruit with almond butter.
Cooking in batches. Make double portions when you cook so you have leftovers.
Buying prepped ingredients. It’s okay to buy pre-chopped veggies, frozen proteins, or pre-cooked grains. These shortcuts make life easier.
Ordering groceries online. Delivery services can save a ton of time and energy.
Letting others help. If friends or family ask how they can support you, suggest specific meals or snacks that would be nourishing for you.
There is zero shame in making things as easy as possible. This isn’t about gourmet meals—it’s about getting fed in a way that works for your life right now.
The Most Important Piece: Give Yourself Grace
At the end of the day, knowing what to do and actually doing it are two very different things—especially when you’re exhausted and stretched thin.
The goal is for habits to become as effortless and automated as possible so you don’t have to put mental energy into menu planning or food decisions. Some days, the goal will be an intentional, nutrient-dense meal. Other days, it will be simply eating something rather than nothing. Both are wins.
So as you navigate this season, let go of perfection and focus on what’s possible. Because when you feel your best, you’re able to show up more fully, more present, and more supported—and that, in itself, is a true act of self-love. ❤️
Need More Support?
If you’re looking for guidance on postpartum nutrition and recovery, I’d love to connect. And if you’re ready to prioritize your body’s recovery in other ways, Fixxed Studios offers expert support—from pelvic floor physical therapy to cupping, dry needling, and other recovery services that can help you feel stronger, more balanced, and more like yourself again.
You don’t have to do this alone—support is here when you’re ready. ❤️
Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
