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 …

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 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 Ep…

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 practic…

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 resear…

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 …

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 yo…

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 t…

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 milk What t…

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 thi…

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 ar…

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 sup…

Welcome to Season 2 of New Mums Nutrition! A weekly podcast to help you optimise your nutrition to help you live life to the full and help you be the mum you want to be. Brought to you by sisters, Lana Hirth (Dietitian) and Tara Sing (Journalist). You can find more information at lanahirth.com/ Want more? Get your FREE New Mums Nutrition Checklist …

We're back! This episode we're bringing you personal updates and reflections for pregnancy with a toddler. This is a BONUS episode before we launch into Season 2 - coming soon. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums Nutrition Remember to subscribe (so you never miss an episode), leave a review, …

What were the first 12 months like after birth? If they were like ours, we bet they were a blur of joyful moments and unexpected health twists and turns. Just like no two births are the same, no two postpartum journeys are the same either. You'll get an insight into why the hosts of New Mums Nutrition are so passionate about postpartum care! In thi…

Have you heard of the first 1000 days? This unique period of time is one you'll want to know about. AND it's not about getting it perfect, but dive into this episode with us to explore how this can give your baby a head start to life. In this episode, we cover: What is the first 1000 days? Where the concept was first discovered? How to make the mos…

You'll want to have these written down and saved! Whether you're pregnant or a new mum, knowing where to go for help can be so useful. We discuss our go-to resources for: - breastfeeding help - medicine safety during pregnancy and postpartum - managing alcohol while breastfeeding - our favourite dietitian Youtube channel - a mental health resource …

Do you reach for ice-cream when you're feeling sad an overwhelmed? And have you ever wondered how those unicorns manage to have a bit of chocolate (and not devour the whole block)?! Dietitian and Nutritionist, Lyndi Cohen talks us through her experience of emotional eating, dieting and life as a new mum. This episode is for you if you've ever strug…

What song would you pick to represent your birth story? In this bonus pod, dietitian Lana and journalist Tara sit back and chat about the ups and downs of their labor. Just like everyone's nutrition needs are different and varied, so are the birth stories. It rarely goes to plan and we share the songs that sum our stories up. Get to know a bit more…

How quickly can I return to exercise? What if I've never exercised before? What things should I be looking out for? We answer all these questions in this episode! We invited Accredited Exercise Physiologist, Courtenay Polock to simplify the minefield of exercise postpartum. Feel empowered to return to exercise after having a baby! You can find more…

While we're all about food first, sometimes your body needs a bit extra to help with the postpartum season. In this episode, we cover the top five supplements any mum who has recently given birth should consider taking to aid recovery, help you feel your best and optimise your nutrition. You'll be grabbing your supplements after this episode, to ha…

In this episode, we're joined by women's health physiotherapist Kath Baquie from Fitness Mama to give us a rundown on how our pelvic floor and constipation are related. This episode covers: - Common pelvic floor issues - The proper way to sit when doing a poo - How constipation and pelvic floor are related Particularly after you've had your baby, p…

Is it really inevitable? We cover preparing for postpartum, how to manage and reduce your risk of it occuring. Lana shares the fundamentals when it comes to really learning how to manage postpartum (and pregnancy) constipation. Here are some references to what we discussed in the episode: - Bristol Stool Chart - Defining Constipation (Rome Criteria…

What foods can fuel us best and optimise our breastfeeding journey? Lana explains what's involved in milk production, why we need to focus on fueling ourselves well and what foods to focus on in this time. We also discussed the recommended serves for breastfeeding women. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook comm…

Get ready for the first 12 weeks of your new life as a mum of a newborn. We dive into all things fourth trimester, from wound healing to blood loss to tiredness and constipation - and how you can fuel yourself to thrive, not just survive, this unique time. We also discussed the recommended serves for breastfeeding women. Want more? Grab your FREE N…

What is the link between food and mental health? In this episode, Lana explores the link between nutrition and depression, key foods to include and the evidence around supplements for postpartum depression. We take a realistic approach to how to nourish your body and mind during your postpartum journey. Please reach out to the following support ser…

How we feel about our bodies postpartum may be quite different to what we were expecting, and that's okay! Lana takes us through the different ways we might feel about our bodies, and how this can impact our relationship with food. Want more? Grab your FREE New Mums Nutrition Checklist. Join our Facebook community New Mums Nutrition. Don't forget t…

What are the key nutrients we need to focus on post-birth? In this episode, Lana Hirth Dietitian gives us an overview of the top five we need in order for our bodies to recover and function at its best. You'll learn: The top 5 nutritions to focus on (+ bonus nutrient) How to know if you're getting enough Easy tips to boost your intake of these nutr…

What's going on with our bodies post-birth, and how can we optimise our nutrition to thrive? Lana Hirth Dietitian takes us through the basics of postpartum nutrition, what issues and deficiencies to watch out for, the importance of getting the right nutrients and the role food can play in helping our bodies during the early stages of motherhood. Ne…