The Postpartum Shift

34. Navigating Grief & Trauma in Pregnancy and Postpartum with Megan Hillukka

Losing a child is every parent’s worst nightmare, but how do you navigate grief, trauma, and postpartum anxiety when it happens? In this powerful episode, I sit down with Megan Hilika, who shares her raw and inspiring journey through loss, how she learned to heal, and how she now helps other moms break free from anxiety and trauma.
Here's a sneak peek:
[1:29] Megan intro
[3:30] Difference between grief, trauma and anxiety
[8:26] Megan shares about her daughter Aria, and her story
[12:28] What was helpful for Megan to cope with the trauma and grief
[17:00] How Megan helps people in her practice and how rapid resolution therapy can work for postpartum depression and anxiety
[22:55] How Megan's husband processed the grief differently
[28:03] How the grief impacted their older children and how they helped them through it
[31:10] Ways Megan's family remembers and celebrates Aria
[34:30] What ways can your extended family and friends support you on birthdays and death days
[39:30] Advice for moms during pregnancy and postpartum dealing with anxiety
Grief and trauma can feel like an impossible weight to carry, but healing is possible. Megan’s journey shows that while grief may always be with us, we can move forward with peace, love, and joy. If you or someone you know is struggling with loss, anxiety, or trauma, there is help and hope. Reach out, seek support, and know that you are not alone.
You can follow Megan on Instagram @megan_hillukka. For her website, click here. She also has free training you can find here. Here is her podcast, The Joyful Mom Podcast.
 
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
Ready to join us inside The Postpartum Shift? Click here!
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

33. Induced Again: How My Third Birth Was Different & What I Learned

Every mom hopes for a smooth labor, but sometimes things don’t go exactly as planned—and that’s okay! Today, I’m taking you through my third birth story, how I prepared, why I ended up with another induction, and how this was the most emotional birth I’ve ever experienced. If you love birth stories, grab a cup of coffee and tune in!
Here's a sneak peek:
[1:31] Wanting to go into birth naturally but that doesn't always go as planned
[4:00] Going to the hospital and how this induction was different
[6:35] After the epidural and gender reveal
[10:51] Sweet surprise from husband, emotions from knowing we are having our last baby
[13:42] After 6 years on this journey and how our kids are transitioning to having a baby around
[16:20] Excited for this postpartum experience
Birth rarely goes exactly as planned, but that doesn’t mean it can’t be beautiful. While I didn’t get the spontaneous labor I had hoped for, this birth was truly special in so many ways. From laboring in a tub to my husband calling out “It’s a girl!”—this was an experience I will never forget. If you’re preparing for birth or adjusting to postpartum, just know that every journey is unique, and there is no “right” way to welcome your baby into the world.
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
Ready to join us inside The Postpartum Shift? Click here!
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

32. Finding the Middle Ground: Intuitive Eating, Weight Loss & Diet Culture with Melissa Vasikauskas RDN, CDN

Do you ever feel confused by the messages around health, weight loss, and food freedom? One side says weight loss is bad. The other pushes extreme diets. But what if there was a way to find balance? In this episode, I and Melissa share our personal journeys navigating diet culture, intuitive eating, and helping women reach our health goals without toxic guilt and shame.
You can follow Melissa on Instagram @embodied.nourishment. Check out her podcast, here.
Here's a sneak peek:
[1:30] Intro
[5:00] Finding a healthy relationship with food but also being ok with losing weight
[7:22] When they started their businesses and how social media in 2020 was a cancel culture and how we had the wrong focus
[12:47] Injustices and how we want to show up and speak to women we want to help. Working on body image pursuing weight loss is not mutually exclusive
[19:07] What to do when you do not feel comfortable in your body
[23:12] Sustainable healthy habits and not trying to please others
[27:55] Tracking food and a lot of rules from 'food freedom activists'
[32:08] Our role as dietitians is to help provide guidelines
It’s time to ditch the extremes and embrace a balanced, sustainable approach to health. You don’t have to pick between a restrictive diet culture or rejecting all health goals. You can work on body image and make changes to feel your best—without guilt or shame. If you’ve been craving a more real and nuanced conversation about nutrition, this episode is for you.
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
Ready to join us inside The Postpartum Shift? Click here!
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

31. Breastfeeding Myths Busted: How to Boost Milk Supply the Right Way

Worried about low milk supply? You’re not alone! Many moms wonder if they’re making enough milk for their baby, but the truth is, not every dip in supply needs fixing. In this episode, we’re breaking down how to know if your supply is actually low, the common mistakes moms make when trying to increase it, and real, science-backed solutions to boost production without gimmicks.
Here's a sneak peek:
[1:10] Do you actually have low milk supply?
[2:46] Wrong flange size and not pump parts
[4:48] Going on a restrictive diet will impact milk supply
[5:53] Drink more water
[7:33] What I think of breastfeeding supplements and foods you should increase to help milk supply
[9:35] Addressing the root cause
[14:00] Breastfeeding is not easy, Brooke shares her breastfeeding journey with both her boys
Low milk supply is one of the biggest concerns for new moms, but the good news is that most moms can increase their supply with the right approach. The key is to find the root cause and address it properly—not just follow random advice from the internet. If you need more support, be sure to check out the Breastfeeding Blueprint, included in the Postpartum Shift program, where you’ll get expert guidance and a supportive community.
💛 Click the link in the show notes to join us and get the breastfeeding support you deserve!
 
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
 
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
 
Ready to join us inside The Postpartum Shift? Click here!
 
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
 
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

30. The Surprising Link Between Nutrition and Postpartum Depression

Many new moms struggle with postpartum depression and anxiety, but what if the foods you eat could help? Today, we’re breaking down the key nutrients that support mental health, the connection between gut health and mood, and simple lifestyle shifts that can make a huge impact. Whether you’re navigating postpartum now or preparing for the future, these tips could be life-changing!
Here's a sneak peek:
[1:17] Postpartum depression is common and how certain nutrients can help prevent it
[3:55] A whole body approach in treating postpartum depression
[5:11] Common things moms are deficient in during postpartum
[8:51] Why gut health is important and how nutrition could really help with reducing postpartum depression
[11:20] I share what impacts her mood the most 
If you’re struggling with postpartum depression or anxiety, you are not alone. There’s no one-size-fits-all approach, but focusing on nutrition, supplements, therapy, and lifestyle changes together can make a huge difference. Whether you need better meal support, mental health strategies, or a plan to regain your energy, start by taking small, sustainable steps toward healing.
💛 Need more support? Join The Postpartum Shift program, where we dive deeper into postpartum mental health, nutrition, and lactation support. Click the link in the show notes to learn more!
 
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
 
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
 
Ready to join us inside The Postpartum Shift? Click here!
 
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
 
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

29. How to Manage Postpartum Emotions & Stop Feeling Stuck with Dr. Stephanie Lopez

Becoming a mom brings a flood of emotions—joy, exhaustion, anxiety, and even past childhood wounds resurfacing in unexpected ways. 😳 In today’s episode, I’m joined by Dr. Stephanie Lopez, a former NASA psychologist turned motherhood healing coach, to talk about how to regulate emotions, break generational cycles, and manage anxiety, perfectionism, and people-pleasing postpartum. If you’re struggling to stay patient, present, or simply feel like yourself again, this episode is for you.
You can follow Stephanie on Instagram @drstephanielopez. Click here for her free training on how to ditch anxiety. Check out her podcast, here.
Here's a sneak peek:
[1:05] Stephanie intro
[3:14] Importance of regulating emotions as a new mom
[12:26] Why it's important that we identify and have awareness of our emotions and how to down regulate
[18:00] Stephanie shares what helped her through her first few years as a mom and how she learned to surrender
[23:22] How we perceive events happening is crucial
[29:36] Postpartum anxiety and intrusive thoughts
[36:04] Last minute tips or advice
Motherhood is a wild emotional ride, but learning to regulate your emotions, manage anxiety, and surrender to the process can transform your experience. 💛 Whether you’re struggling with postpartum stress, resentment, intrusive thoughts, or perfectionism, these mindset shifts can help you find more peace and presence in your daily life.
💡 Want more support? Connect with Dr. Stephanie Lopez and explore her free training on how to ditch anxiety. Plus, check out The Postpartum Shift Program for more emotional & physical healing postpartum. Links below! 👇
 
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
 
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
 
Ready to join us inside The Postpartum Shift? Click here!
 
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
 
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

28. Can You Breastfeed While Pregnant? Common Myths & Realities

Can you continue breastfeeding while pregnant? Will it affect your milk supply? Could it cause preterm labor? 🤔 These are just a few of the common questions moms ask when they find out they’re expecting again. In today’s episode, I’m sharing my personal experience with breastfeeding while pregnant, answering your top questions, and breaking down what you need to consider before deciding whether to wean or tandem breastfeed.
Here's a sneak peek:
[1:13] I share how I breastfeed while pregnant 
[3:14] Wanting to get pregnant while breastfeeding
[6:39] Nipple pain and milk composition
[8:47] Tandem breastfeeding
[10:25] Things to keep in mind
Breastfeeding while pregnant is a personal decision, and there’s no one-size-fits-all answer. Whether you choose to wean before birth or tandem nurse, trust your instincts and do what feels best for your body and your baby. 💛
If you’re struggling with making this decision, know that you’re not alone! I’ll keep you posted on my own journey—so stay tuned for an upcoming episode on tandem nursing (if I decide to continue!) or weaning tips (if I don’t).
 
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
 
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
 
Ready to join us inside The Postpartum Shift? Click here!
 
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
 
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

27. How to Feel Confident in Your Changing Body During Pregnancy

If you’ve ever felt anxious about pregnancy weight gain or struggled with body image during pregnancy, you are not alone! Today, I’m breaking down the myths around pregnancy weight recommendations, why your weight gain journey may look different than someone else’s, and how to focus on feeling strong, nourished, and confident instead of obsessing over the scale.
Here's a sneak peek:
[1:10] Each of our experiences are unique 
[2:32] BMI and how doctors use it 
[5:20] Obsessing over the numbers and factors that can impact pregnancy weight gain
[7:14] How do you feel about the weight gain?
[11:03] What changes after a baby comes?
[14:00] What to focus during pregnancy instead of the numbers?
[18:14]I share how my weight gain has been different with each pregnancy
Pregnancy and postpartum are full of changes—some exciting, some challenging. But the number on the scale does not define your health or worth as a mom. Instead of obsessing over weight gain, focus on nourishing your body, moving in ways that feel good, and showing yourself kindness through this transition. If this episode resonated with you, share it with a mama who needs to hear it!
 
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
 
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
 
Ready to join us inside The Postpartum Shift? Click here!
 
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
 
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

26. Tired, Moody, Craving Sugar? Your Blood Sugar Might Be the Problem!

Are you constantly exhausted, struggling with mood swings, or battling cravings? You’re not alone, and it’s NOT just part of postpartum life! Blood sugar balance plays a massive role in energy, metabolism, and even weight loss. In this episode, I share my personal experience with a major blood sugar crash and why every mom—whether pregnant, postpartum, or just trying to feel her best—needs to pay attention to blood sugar balance.
Here's a sneak peek:
[1:34] Common signs and symptoms your blood sugar is off balance 
[2:22] I share my blood sugar story
[10:22] Wake up call
[12:10] Being able to identify what blood sugar highs and lows look like and feel like in your body
[15:15] When the doctor tells you to just lose weight and your blood sugar will be okay and how that is backwardsBlood sugar balance isn’t just about diabetes—it affects every part of how you feel every day. If you’re struggling with energy crashes, mood swings, cravings, or weight gain, your blood sugar could be the missing piece. The good news? You can take control and start feeling better. For personalized support, meal plans, and expert guidance, check out The Postpartum Shift—you’ll find all the details in the show notes!
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
 
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
 
Ready to join us inside The Postpartum Shift? Click here!
 
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
 
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

25. Pregnancy Tips for a Smoother Postpartum Experience

Pregnancy is just the beginning—postpartum recovery is where the real work begins! 🌿 In this episode, I’m sharing my top tips for a healthy pregnancy and how to set yourself up for easier healing, more energy, and better mental health after birth. Whether this is your first baby or your third, these small habits make a huge difference!
Here's a sneak peek:
[3:10] Walking
[5:25] Strength training
[7:50] Eating schedule and calorie needs
[12:02] Consistent bed time
[13:25] Tuning into how I am doing with stressPregnancy is the best time to start preparing for postpartum! By focusing on movement, nutrition, stress management, and sleep now, you can set yourself up for a smoother, healthier recovery. These simple changes don’t just impact postpartum—they’ll help you feel better through pregnancy, too. Start small, stay consistent, and give your body the support it needs!
 
Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply
 
👋 Follow me & say hi on Instagram @nutrition.for.mamas 
 
Ready to join us inside The Postpartum Shift? Click here!
 
Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 
 
Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
 
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/