In this episode of the MamasteFit Podcast, Gina and Roxanne delve into the much-requested topic of maintaining milk supply while exercising. They cover essential aspects of breastfeeding, returning to fitness, and how to maintain a healthy milk supply. Key insights include understanding the supply and demand system of milk production, the importance of baby's latch, ways to ensure good milk removal, and the role of hormones and nutrition. They also discuss common myths about breastfeeding and exercise, like concerns over lactic acid levels, the need to avoid chest exercises, and the misconception that breastfeeding alone will lead to significant weight loss. Practical tips for integrating exercise with breastfeeding are provided, such as wearing supportive but non-compressive nursing bras, staying hydrated, eating nutrient-dense foods, and incorporating active recovery. This episode emphasizes the importance of mental and physical well-being, both for mothers and babies, and encourages listeners to focus on functionality and health rather than postpartum weight loss. 00:00 Introduction to MamasteFit Podcast 01:16 Breastfeeding and Milk Supply Basics 02:43 Common Breastfeeding Challenges 08:04 Exercise and Milk Supply 10:12 Debunking Breastfeeding and Exercise Myths 22:25 Practical Tips for Breastfeeding and Exercising 44:10 Conclusion and Additional Resources Love and Fit Strappy Back Nursing Bra!: https://www.loveandfit.com/products/strappy-back-2-0-nursing-sports-bra === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH 📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/freebies/prepare-for-birth-circuit/ Prepare for your birth with MamasteFit: 💻 Online Childbirth Education Courses 🏋🏻‍♀️ Online Prenatal Fitness Programming 🧘‍♀️ Prepare Your Pelvic Floor for Birth Course Explore our prep for birth courses: https://mamastefit.com/prenatal-support 3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/ ------- Freebies to Support Your Postpartum: 📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/ —- Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/ 💻 Postpartum Education Courses 🏋🏻‍♀️ Postpartum Fitness Programs —— Follow Us on IG at https://instagram.com/mamastefit ------ This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ https://neededcreator.pxf.io/c/2841618/1770238/20859