The deep impact of what we put in our body has ripple effects for years and years. If we have this approach of eating for the initial postpartum, issues that may arise will be clearer to decipher as we won't have to start with 'correcting the diet'. When we strive for balance and homeostasis (no small feat but a valuable and essential plight), we have a strong foundation, autonomy and a much clearer and connected way of being in our body.

Postnatal Depletion

There is a depletion that deepens during the postpartum period.
A holistic approach using foods and herbs as the first line of defense
and then supplementing as needed.

We make recommendations on specific foods to eat and avoid based on the uniqueness of the birth-givers health as well as what stage of postpartum they are in. A woman that is in her 4th Trimester would be cared for differently than one 8 months postpartum. Both can be equally depleted but the steps to repletion and feeling better would be slightly different. 

The postpartum is extremely nutrient demanding. The body is busy diverting stores of nutrients to the baby while pregnant, and if producing breast milk, even more so.  It’s also important to understand that the health of the postpartum person before being pregnant including their gut health is a factor. Add in lack of sleep (sleep deprivation), the need to blood build, refire the gut, balance hormones, and let’s not forget the entire glorious journey of Matrescense. 

We ask you to consider these primary integral steps:

  • Continue on with a good quality prenatal or postpartum/postnatal 

  • Probiotic (with B Infantis)

  • Hydrating with both water & electrolytes 

  • Eating whole foods that are ideally local, fresh and organic. We want to start with the best quality food that will provide deeper nourishment. The majority (60 - 80%)  by eating whole food,  plant - based. Meat is seen as part of the healing equation in modest doses however accommodations for non meat eaters is possible. 

  • Embracing the Pillars of Care: Deep Rest + Deep Nourishment + Receiving.


As a Holistic Nutritionist, my personal belief is that there is not one diet for all. We are individuals with different biomarkers, depletions, food dogmas. Our health stories are/can be complex. Although I do believe that animal protein can have benefit to healing in conservative doses generally speaking, many people have cemented their belief to being vegan or vegetarian for a ton of really excellent and smart reasons. Many cultures (including Ayurveda and TCM ) limit or avoid (or very little) in their postpartum recipes & rituals. It's not uncommon and thankfully there are plenty of nourishing recipes for healing.


It takes time to recover nutrients in the postpartum body. By being more intentional we can use vitamins & minerals to help recover the overall balance in the body. Being depleted can contribute to mood disorders, imbalances in the metabolism. 

Vitamin D

  • Chronically low society, particularly in pregnant women,
    plays a role with muscle growth & function, immune system response, & gut health.

  • Do not underestimate the importance of supplementing with D for both Postpartum Wellness and COVID (Immune) Support. Use D3 w/K2

  • >>> Foods: Seafoods, Egg Yolks, Mushrooms



  • Components of Omega-3 fatty acids - reduces inflammation, brain health, works synergistically with choline.

  • >>> Foods:  Fatty Fish, Leafy Greens, Seeds & Nuts


  • Important for muscles and nerves to function properly.

  • >>> Foods: Bananas, Leafy Greens, Avocado



  • Especially important to keep levels up in the environment of Covid 19.  Inhibits replication of viruses

  • Breastfeeding Depletes the body of zinc

  • Wound healing

  • Foods: Oysters, Crab, Chickpeas, Beans, Cashews, Pumpkin Seeds Milk, Chicken


  • Needed for Blood building, prevent anemia, mood disorders.

  • >>> Foods: Organ Meats, Blackstrap Molasses, Lentil


  • Grow muscle, cell function & Overall health, Link to mood disorders, 

  • >>> Foods: Eggs, Seeds & Nuts, Organ Meats



  • Familiar From Pregnancy But here it is important for new cell generation in birth giver

  • >>> Foods: Dark leafy greens, Asparagus, Beans, Avocados, Beets Seeds and nuts

NAD (B3)

  • Age & Stress can further deplete Metabolic Stress

  • Mental Support - Lower Levels link to mood disorders

  • Beneficial for breastmilk (helps optimize levels)


  • This B vitamin Impacts the nervous system, brain development, Important role in breastfeeding 

  • >>> Foods: Egg yolks, Cruciferous veggies, Brewer’s yeast, Quinoa, and Almonds.

    Vitamin C

  • Building block for collagen to rebuild the abdomen, immune support, whole body support. 

  • Extremely important in CoVID 19 Support

  • >>> Foods: Sweet Potato, Rose Hips, Kale, Cherries, Leafy Greens, Kiwi

    Quercetin (kwur·seh·tn)

  • A flavanoid (plant color antioxidant that helps reduce inflammation by down-regulating inflammatory cytokines. 

  • >>> Foods: Green Tea, Berries, Buckwheat Tea

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Postnatal Depletion is generally considered a spectrum  or a syndrome that happens from a combination of issues common in the postpartum.

After 6 - 8 weeks of acute postpartum, postnatal repletion still must be a priority.  Rebuilding the lost nutrients must be a regular practice and acknowledgment, especially if breastfeeding. Nutrition, herbs and  supplementing show the most promise in addressing this issue that often dismissed as Mom Brain.

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