Tag: lactation

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#7- How Important the Pump Momma Pump Community Would Become (“7 Things I Wish I Knew” Series)

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To celebrate Pump Momma Pump’s 7th Birthday, I’m sharing the “7 Things I Wish I Knew” at the start of my pumping journey. Here’s the final part of the series, #7: I wish I knew how important the Pump Momma Pump community would become.

I wish I knew how important Pump Momma Pump would become to me:

My mom used to joke that Pump Momma Pump was my second baby. I began PMP right between my two babies, and I celebrate the birthday of PMP every April 27th. Like children, this business is a work of heart- it’s challenging at times, but a great joy. I wish I knew how pumped I would become about pumping, and pumping education. It truly is a passion.

Yes, it’s a business, true… I do consults and flange sizing. I also provide advice and motivation on the website… but it’s much more than that. Pump Momma Pump’s main platform is Instagram, where we’ve grown a true community. Community matters greatly when you’re a new momma. There’s nothing worse than feeling alone. Exclusive pumping can be so isolating. I started PMP to be what I needed when I started pumping- a community of pumping mommas sharing what works best and feeling a little less alone. I wish I knew how many others needed that same thing!

I wish I knew how important Pump Momma Pump would become to my mommas:

To you. Someone recently asked me what I call my followers… you know, like… Taylor Swift’s Swifties? I simply replied, “My mommas.” and I do call you that. How many times over the past 7 years my husband has heard me say, “Let me ask my mommas…” or, “One of my mommas told me…” or, “The mommas are going crazy about…..” etc etc etc.

So this final birthday post is dedicated to you. Your words, Your successes, Your pictures. (Thank you to everyone who shared! I wish I could post all of them, but that would be one super long blog post!)

“I didn’t even know what exclusive pumping was. You taught me EVERYTHING about pumping and helped me breastfeed my first preemie baby for a whole year!” ~Meredith ((Oh I’m so glad to hear it, Meredith!))

“You have helped me not feel guilty about EP and built my confidence with pumping.” ~Emily ((Aw, much love Emily!))

Where do I even start…I learned almost everything I know from you! I had a rough start with my first preemie baby but by the time I had my second I felt so empowered thanks to you. I combo fed my first for 9 mos and EP’d 13 mos for my second. I just finished last week and have been wanting to reach out and thank you!” ~LGJ ((So glad you felt empowered, L!))

“You taught me that there is nothing wrong with exclusively pumping! I even chose to do it the 2nd time around bc of all the knowledge you shared on pumping!” ~Caitlin ((Darn right, Caitlin!))

“Haven’t pumped in about 2 years but I did pump for 13 months and your account gave me the confidence to exclusively pump. I don’t know anyone else who EPed but through you I learned the right language and how to push back when people said my child wasn’t breast fed. The most game changer for me though was learning about the manual pump, changed the game altogether.” ~JM Dunn ((I’m so glad, JM!))

“I found you because I was an exclusive pumper by choice with my first baby (so far) and your posts helped me drop my MOTN session and then eventually wean after 11.5 months.” ~Kendall ((Way to go, Kendall!))

“You helped get over some huge bumps in the road for my last two babes. How to make my pumping system better, how to figure out a schedule when I went back to work, how to minimize washing, how to optimize storage, how to use the haaka and manual pump (my fave because of you when baby 3 arrived)” ~Jess ((Thank you, Jess!))

“You are the only reason I even knew EP was an option, a huge part of how I was able to EP for over a year and then choose to EP from the beginning for # 2! Invaluable knowledge, guidance, encouragement and support” ~Sarina ((Sounds like my story, Sarina!))

“As an IVF mom I already felt like my body wasn’t made for motherhood so when baby was jaundice, wouldn’t latch, wasn’t gaining weight, moved to formula supplement and I started exclusively pumping, I felt even more like motherhood wasn’t for my body. Rhen, I found Pump Momma Pump. I learned that it was okay. My baby was still fed my milk and I wasn’t the only mom who had struggles.” ~Katie ((Thanks, Katie!))

“Pump mama pump gave me the confidence to feed my baby using whichever tools (breast, pump, bottle, breast milk, formula, combo) worked for our family at the time.” ~Cami ((I’m so glad, Cami!))

“I literally had no idea how to pump – I wasn’t exclusively pumping, but our breastfeeding journey started with triple feeding, ended with pumping at work into weaning, and every combination of feeding in between. This platform showed me that every journey is unique, and that every form of feeding my babies is valid and special. I struggled so hard through my postpartum and breastfeeding journey with my first, that I feared my second. Luckily – your page and other real pages – helped me see the beauty & pragmatism in being a really great REAL LIFE mom.” ~Michele ((Thank you, Michele!))

“Your tips and tricks help me to get through a rough day of pumping!” ~Jennalee ((I’m happy to help, Jennalee!))

Fuel the fun, hun!

Buy Melissa a Thank You coffee!

I hope you enjoyed birthday week! It’s been a lot of fun over on Instagram! We did 7 days of giveaways, 7 days of blogging, 7 days of sharing YOUR pictures and YOUR stories! I’m going to go eat some birthday cake and celebrate.

*Cheers to 7 Years, my mommas* Much love, Melissa

Pumpables discount code: PMP10

Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)

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#5- Supplementing is okay! (“7 Things I Wish I Knew” Series)

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To celebrate Pump Momma Pump’s 7th Birthday, I’m sharing the “7 Things I Wish I Knew” at the start of my pumping journey. Here’s #5: Supplementing is not only “okay” but can help you meet or exceed your breastfeeding goal!

I highly suggest setting an achievable goal, which looks different for everyone. (Yours might be week-to-week or month-to-month, 3 months, 6 months, etc!) When I was exclusively pumping for my first baby, I set a goal of 6 months. I had the support system and resources where 6 months seemed like an achievable goal. At the 6 months mark, I decided that I could keep going! I reduced my pumps to 4 per day to give myself more freedom, and began supplementing. Supplementing helped me far exceed my goal (I made it to 11 months with my first baby!)

Me and my first pumpling, around 6 months

Let’s talk about supplementing. It’s way more common than you think. Supplementing is a fact of life for many mommas, but can also be the key to prolonging your pumping journey!
How? Read on to find out:
*This post is NOT sponsored by any formula brands, nor is any specific brand mentioned/suggested/promoted within this post*

Coming to terms with supplementing

The need to supplement can leave mommas feeling guilty about not being able to provide a complete diet of breastmilk for their baby. I get it, I’ve been there. Keep in mind, even if you can’t provide 100% breastmilk for your baby, they are still getting 100% of the benefits of your breastmilk. Read that again, because it’s true. That amount still matters. (For example, did you know that one teaspoon of breastmilk contains up to 3 million germ-killing cells? Wow!) Still, it can be hard to start supplementing. There can be feelings of failure. There can be feelings of guilt and grief. Let yourself feel your feelings, because they matter. Then, try reframing your mindset about supplementing. Formula was scientifically designed to help infants thrive. A mindset shift that helped me personally was this: Soon, there will be lots of things your baby will eat that you didn’t personally create with your body. Do you give yourself a hard time because you can’t create bananas, bread, or broccoli with your body? Of course not! Just group formula in with all the new foods that will nourish your baby.
I promise, there are so many silver linings to supplementing!

The benefits of supplementing

  • Supplementing can help improve baby’s bilirubin levels to combat jaundice.
  • Supplementing can help while a momma is actively working with a lactation professional to improve nursing or pumping.
  • Supplementing under a doctor’s guidance can help a baby who is struggling with weight gain.
  • Supplementing helps a momma with low supply keep offering breastmilk.
  • Supplementing can help mommas reach their breast pumping goal.
  • Supplementing can help momma ease up on her pumping schedule and potentially pump longer than anticipated because it feels more sustainable!
  • By combo-feeding, you can ensure baby is still getting the benefits of your breastmilk, no matter what amount you are able to provide. Think of it as the most personalized vitamin you can give them!

Since this is a topic I feel passionately about, I’ve blogged about it before. Today’s blog is an abbreviated version. For the full blog on supplementing, click HERE.

PUMPMOMMAPUMP10 will save $$$ on Solid Starts guides and app!

Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)

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#4- Calories Count [to support your milk supply]! (“7 Things I Wish I Knew” Series)

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To celebrate Pump Momma Pump’s 7th Birthday, I’m sharing the “7 Things I Wish I Knew” at the start of my pumping journey. Here’s #4: Calories Count! Breastfeeding expends an average of 500 calories per day. It wasn’t until my second exclusive pumping journey that I realized how a big ol’ cheeseburger would increase my milk supply for the day (and dehydration would kill my milk supply!)

Fuel for the Flow: How Calories & Hydration Can Boost Your Milk Supply

Breastfeeding is an incredible way to nourish your baby — but did you know that nourishing yourself is just as important? Make sure your body is set up for success- calories and hydration are two of the biggest players in the game.

Let’s break down why eating enough and staying hydrated can help increase milk supply — and how to do it right.

Milk Production is a Metabolic Workout

Producing breast milk takes a lot of energy. On average, your body burns an extra 500 calories a day just by making milk. That’s like going for a 45-minute run! Woah! So if you’re not getting enough calories or fluids, your body may not have the fuel it needs to keep up milk production. It’s kind of like trying to drive cross-country on an empty tank.
Your body prioritizes nourishing your baby, but if it’s running low on energy, milk supply can dip. Here’s how to make sure you’re eating enough:

✅ Eat Often

You don’t need fancy meals — just consistent fuel. Aim for 5-6 small meals/snacks a day to keep energy (and milk) flowing.

✅ Focus on Nutrient-Rich Foods

  • Good fats: Avocados, nuts, seeds, olive oil
  • Proteins: Eggs, dairy, meat, tofu, beans
  • Whole carbs: Oats, quinoa, brown rice, fruits

✅ Don’t Fear the Snack

Trail mix, granola bars, smoothies, nut butter on toast — these are easy, one-handed fuel-ups you can manage even when you’re running on baby snuggles and no sleep.

Bra from Love&Fit Shop– isn’t it the cutest?
Save with code PUMPMOMMA
LEARN MORE – Save with code: HYDRATE2LACTATE

💧 Why Hydration is Key

Milk is about 88% water, so staying hydrated is essential to keeping supply steady. Dehydration can make you feel tired, sluggish, and even reduce milk output.

✅ How Much Water Should You Drink?

There’s no one-size-fits-all answer, but a good rule of thumb is to drink to thirst and aim for about 8–12 cups a day. More if you’re sweating, exercising, or in a hot climate.

✅ Pro Tips to Stay Hydrated:

  • Keep a big water bottle next to your pumping or nursing station.
  • Sip while you feed — make it a habit!
  • Don’t like plain water? Add a slice of lemon, cucumber, or berries to keep things interesting.
  • Diet Coke doesn’t count! Soda, Coffee, even Teas are not great ways to hydrate and can even lead to greater dehydration!

🚫 What to Avoid

  • Skipping meals: It’s easy to forget to eat, especially with a newborn. But skipping meals can tank your energy — and your supply.
  • Caffeine overload: A cup or two of coffee is totally fine, but too much caffeine can be dehydrating.
  • “Dieting” too soon: Trying to lose baby weight too quickly can lead to a drop in milk. Focus on nourishment first — your body will find its balance in time.

Find correlating factors

What’s a correlating factor? It’s a variable that shows a relationship with one or more other variables, indicating whether changes in one variable are associated with changes in others. Huh? Pay attention to a pump session that is greater or less than average, and see if there are any factors that might have correlated with this increase or decrease. For example, I found that after I ate a high-protein meal (like a cheeseburger,) I’d pump more milk. I found that after a day drinking barely anything, I’d pump less milk, booooo.

Every body is different — and while hydration and calories are two of the biggest contributors to milk supply, they aren’t the only factors. Hormones, stress, latch issues, and even pumping frequency all play a role. But making sure you’re eating and drinking enough is one of the easiest (and most empowering) steps you can take.

Milk-making mamas are athletes — your body is working hard to nourish your baby! Treat it with the care it deserves: eat enough, hydrate often, and rest when you can. The better you take care of yourself, the better you’ll feel — and the more your body can show up for your baby.

My savior- CURE! Save with code: HYDRATE2LACTATE

Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)

Have favorite snacks or hydration hacks? Drop them in the comments below. Your go-to smoothie might just be another mom’s game-changer!

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#2- Flange Sizing is SO Important! (“7 Things I Wish I Knew” Series)

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To celebrate Pump Momma Pump’s 7th Birthday, I’m sharing the 7 Things I Wish I Knew at the start of my pumping journey. Here’s #2: Flange sizing is SO important! I talk about flange size a lot because it’s one of the most impactful parts of your pumping accessories, next to your pump itself.

Education about flange sizing has been historically… awful. How many of you were even sized at all? Or perhaps you were told that the 24mm that came with your pump is good enough? Or, more absurdly, were told to size UP to a 27 or 30 when the average mommas is more like a 17mm? Lately, though, there have been great strides toward not only figuring out the best way to size a momma for a well-fitting flange, but also to educate lactation professionals in best practices to use with their clients.

What I wish I knew about flange sizing

In the beginning, I didn’t know any better. I spent several months using the flange that came with my Spectra pump- 24mm. Pumping HURT and took forever! My poor areolas were red and painful. It hurt to shower and when clothing touched my nipples. I never got a second or third letdown. I didn’t know much about flange sizing at the time, but I could tell that mine were too large, so I sized down to a 21mm and spend the rest of my entire first pumping journey using 21mm. For my second baby, I had greater knowledge about flange-sizing but the recommendation at the time was to size 4mm larger than my nipples, so I used a 19mm hard flange or a 18mm Lacteck flange. The silicone Lacteck was a much better fit and felt so much more comfortable! Still, with what I know now, I wonder how much better I’d respond to a flange much closer to my nipple size of 15mm. *shrugs* You don’t know what you don’t know… you know?

Why is flange sizing so important?

Flange sizing can REALLY improve your breast pumping journey. A well-fitting flange can increase comfort, help you empty quicker, and ensure that you’re fully emptying each time you pump. I suggest waiting until AFTER birth to measure. Also, it’s a good idea to measure before pumping, not after. You want to measure the median thickness of your nipple, before it widens out into your areola. Then, select a flange size that is close to the size of your nipple, or just a little bit larger. (Example, if you measure 15mm, select a 15-16mm flange)

HOWEVER, flange sizing is SO MUCH MORE than “here, go measure yourself.” Mommas don’t usually know where/what to measure, and there are other factors that play into successful flange sizing than measurement alone. What are those factors?

  • FIT- Flange stays centered and does not gap or slide around
  • FEEL- Pumping is comfortable without pain to the nipple or areola
  • SPRAYS- Strong sprays of milk are a good sign it fits well (and good suction/settings on your pump).
  • EMPTYING FULLY- Meaning that milk is not left in areas of the breast/frequent clogs
  • EFFICIENCY- Sessions that take 15-30min max.

The Ultimate DIY Flange Sizing Guide

It can be difficult to measure yourself, so I created a guide to walk you through it. Access it HERE for free!

Read a more in-depth version of this blog post here: “How do I know what flange size to use?”

Confused? This is why a flange sizing appointment can be helpful! You don’t have to figure it all out on your own, momma! Get sized by a knowledgeable lactation professional.

Sarah Wells discount code: PUMPMOMMPPUMP15

Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)

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#1-Exclusive Pumping IS “a thing!” (“7 Things I Wish I Knew” Series)

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To celebrate Pump Momma Pump’s 7th Birthday, I’m sharing the “7 Things I Wish I Knew” at the start of my pumping journey. Here’s #1: I wish I knew… that Exclusive Pumping IS “a thing!” I wish I knew… That exclusive pumping IS breastfeeding! That exclusive pumping IS sustainable! That more people exclusively pump than you realize! That it can be an empowering CHOICE for your family!

Before giving birth for the first time, my husband and I took a series of prenatal classes offered by our hospital. One taught us about childbirth. One taught us about bringing home a newborn. And one, as you can guess… was on breastfeeding. I assumed I would breastfeed. That was our plan. In our limited experience at the time, we felt that the class “prepared” us for breastfeeding. Did they even MENTION pumping? One guess…. go ahead, guess…
Nope. We don’t even remember it being mentioned, let alone ever hearing the term “exclusive pumping.”

After giving birth a month early, my baby landed himself in the Neonatal Intensive Care Unit (NICU) because he didn’t have the stamina to nurse/transfer milk well from the breast. Over the first few days, I met with 3 lactation hospital counselors (that’s unheard of!) Guess how many of them helped me use a pump, flange-sized me, or even mentioned pumping as an option- 0. ZERO…. Zip. Nada. Zilch. Fast-forward to years later, this doesn’t surprise me at all because I hear it all the time. Why are hospital lactation consultants so bad? Aaaanyway… it was one amazing NICU nurse named Pat who taught me to use a breast pump, got me set up with a strict pumping schedule, and gave me the tough love I needed to stick to that schedule. I need to find Pat and give her a big ol’ hug or something. I owe a lot to that woman. She taught me that exclusive pumping is definitely “a thing” and definitely “a thing” that I could do for my baby when he was in the NICU and I was feeling so powerless.

Our NICU grad

Exclusive Pumping IS “a thing!”

Exclusive Pumping (often abbreviated as “EP”) is totally absolutely 100% a thing! Exclusive pumping means that you feed breastmilk by pumping and bottle-feeding instead of nursing/latching directly from the breast. Even if you are supplementing with formula, you’re still exclusively pumping. It’s how women all over the world feed their babies when their baby is unable to transfer milk well from the breast. When they are separated from their baby. When their baby is on a nursing strike. When they go back to work. And yeah…. When they choose to because it feels or works better for them. I have often felt like an outcast, being made to feel that EPing is somehow a lesser form of feeding that breastfeeding. But guess what, buttercup… exclusive pumping IS breastfeeding!

Exclusive Pumping IS breastfeeding!

When my baby was very young, my aunt asked me if I was breastfeeding. I replied that no, I was exclusively pumping. She put one hand on my forearm, looked me in the eyes, and said “Pumping is still breastfeeding, it’s just not nursing.” Life. Changing. Revelation!

  • Breastfeeding: n. the action of feeding a baby with milk from the breast. (Oxford English Dictionary)

If you ever encounter a scenario in which you need to educate someone about this topic, you can steal my aunt’s very simple reply- “Pumping is still breastfeeding, it’s just not nursing.”

Love a good pumping selfie

Exclusive Pumping IS sustainable!

I have heard SO many mommas tell me that their pediatrician (or mom, or cousin, or friend, or random person on the street with too many opinions) told them that they wouldn’t be able to exclusively pump because it isn’t sustainable. Why do they say this? Here’s my best guess:

  • Because EPing requires regular, frequent pumping right from birth to bring in the next stage of lactation, to build, and to maintain supply. That’s not always possible for some women, as life and other priorities get in the way.
  • Because everyone responds to breast pumps differently and it can take a lot of trial-and-error to find one that works well for you.
  • Because moms don’t always know how to find an effective flange size and pump settings to make the most out of their supply.
  • Because there isn’t enough support for exclusive pumping. In my formal CLC training, we used a textbook with 350 pages and only 15 of them mentioned pumping.
  • Because they know someone who couldn’t sustain an exclusive pumping journey and that’s all they’re going from.

So yes, barring any primary low supply issues (Primary low milk supply occurs when a mother’s body is unable to produce enough breast milk to meet her baby’s needs, even when breastfeeding practices are optimal.) with enough support and knowledge, exclusive pumping can absolutely be sustainable.

Meet the pumping mommas of the PMP community!

More people exclusively pump than you realize!

I remember standing in the kitchen at work, washing my pump parts. A table of coworkers were eating lunch when another walked into the kitchen and struck up a conversation with me about her current exclusive pumping journey. Two of the women eating shared that they had exclusively pumped for their babies, too. That’s FOUR women in one office kitchen that exclusively pumped- How cool is that? I got SO EXCITED as you can imagine! People aren’t used to someone cheering about EPing. Many view EPing as a failure in some way. The women didn’t all immediately high-five each other. I honestly think they thought I was weird. It wasn’t until I explained what I do here at Pump Momma Pump that they realized why i was so excited. I hope they left lunch feeling more “normal” and celebrated, than they did before lunch that day!

Meet the pumping mommas of the PMP community!

Over the past 7 years I have “met” thousands of mommas online from AROUND THE WORLD that exclusively pump! They’re out there, you just have to find them! I hope that you’ve found community here at Pump Momma Pump and feel as celebrated as my friends at work did that day at lunch! If I could give each of you a high five, I would!

Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)

Must-Have Products, Tips & Tricks

Packing a pumping bag for work

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Returning to work outside the home as a pumping momma can feel daunting. I’m here to help smooth this transition for you, momma! You’ll find lists for the absolute essentials, for leveling up your pumping game, and for extra items that are great to have on hand.
>> SAVE and SHARE<< with a friend who needs it!
Click HERE or more tips on pumping at work or HERE to read about your legal rights for pumping at work.

(This post was written by Melissa with some help from the mommas over at Pump Momma Pump on Instagram… but if you’d get a kick out of the AI version, check out “Packing a pump bag for work:” Chat GPT version The pictures in that post are hilarious!)

My Number 1 tip? Pack the night before, if possible! Print out a checklist and put it in a page-protector sleeve if you can’t laminate it, then use a dry-erase marker each day, wiping clean each night! If you’d like my list, download my Printable Pump Bag Checklist.
Also, select a pump bag that does double-duty. I like carrying just one bag for my laptop, lunch, pump & accessories, as well as other “mom stuff” in the smallest pockets. (I usually throw in a wristlet with all my essentials like phone, credit cards, and chapstick, instead of carrying a separate purse.) I find that Sarah Wells bags work the best for this, and will be useful for years to come! I still use mine for work, travel, and days out with my young children.

Pumping at Work: The Essentials

Don’t forget the absolute essentials for pumping at work, momma! 

  • Protective Pump Bag- Select a bag that has padding/insulation to protect your investments- your pump and hard-earned liquid gold! Preferred product: Sarah Wells Bags Kelly, Fiona, or Abby, discount code PUMPMOMMAPUMP15
  • Pump & Accessories- It helps to make a list so you don’t forget the fiddly bits!
  • Storage for milk- How will you keep your milk cold at work and during transit?
  • Pumping bra- Some mommas like to wear a pumping bra all day, where others like to strap on one just to pump. Preferred product: Simple Wishes Hands-Free Adjustable discount code PMP15 or Kindred Bravely discount code PMP15
  • Wipes- Keep it clean with regular and/or pumping wipes
  • Ice pack- Have extras in your freezer incase you forget to unpack and freeze one!
  • Washing stuff- If you wash your pump parts at work, bring a travel bottle brush, drying rack, and bottle soap! Yes they all come in travel-friendly sizes!

Pumping at Work- Level Up

Feelin extra? Level up your pumping game with these game-changers! 

  • Designer pump bag- There are many companies offering stylish pump bags- express yourself while you… express yourself! Preferred Product- Mimi & Pal Radley bag discount code PUMPMOMMAPUMP10
  • Portable or Wearable pump- Some mommas appreciate having a portable or wearable pump to offer greater flexibility and freedom Preferred Products- Pumpables Genie Advanced discount code PMP10, Baby Buddha breastpump discount code PUMPMOMMA
  • Milk cooler- Keep that milk cold until you get it safely home Preferred Products- CeresChill OG Chiller discount code PUMPITUP, MomCozy milk cooler
  • Wet bag- Great for storing pump accessories, especially if you do the fridge hack during work
  • Headphones or airpods- For pleasant distraction and a uplifted mood
  • Flange lubrication- Pump in comfort by lubricating your flanges (I suggest coconut oil, personally and professionally) 
  • Entertainment- Get that milk flowing as you take some time for yourself! Catch up on a favorite show, read, listen to music, or scroll instagram

Pumping at Work- Extras

These helpful extras were suggested by the mommas at Pump Momma Pump to help pumping at work go extra smoothly! 

  • Spare pump to keep at work- If you have a spare pump, that’s one less thing to take back and forth every day. A manual pump kept at work is great incase you forget your pump or it runs out of battery. Preferred product: Medela Harmony manual pump
  • Extra parts- Have an extra set of all your pump accessories? Keep them at work in case you ever forget anything!
  • Extra baggies- Always a good idea to keep extra milk baggies at work.
  • Charging cords- A charging cord for your pump and/or phone may come in handy.
  • Spare shirt- Uh oh, spilled milk stains and stinks! Bring along a spare shirt. 
  • Towel or paper towels- To keep your area clean, especially for drips and spills.
  • Snack and hydration- Increasing calories and staying hydrated supports lactation!

I know it’s a lot, momma. The first few days back to work might be a little overwhelming and perhaps a little emotional. I know because I’ve been there myself, twice. Know that you’re capable. You’re a problem-solver. You’re strong and resilient. You got this.

Have a minute? Check out my Perfect Pumping Room post!

Find all my favorites for Back-to-Work HERE on my Amazon idea list!

Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support! (And more great tips like these!)

AI generated pump bag
Tips & Tricks

“Packing a Pump Bag for Work” Chat GPT Version

pumpmommapump

I asked Chat GPT (Artificial Intelligence software) to write a blog post with advice and pictures for packing a pump bag. The results weren’t what I expected…

They were pretty great! I didn’t expect that! I expected the most generic list, with robotic language and incorrect information… but I got a compassionate, thoughtful list, complete with very accurate advice for a momma’s return to work! The pictures, however…. *shakes head and laughs* were another story. They cracked me up! I hope you enjoy the results.

*I have included the full results from Chat GTP below, complete with the AI generated images. Any of my own words have been added in parenthesis with PMP- in front. My own version of this blog is coming soon, so keep an eye out!*

*AI generated image* PMP- Apparently all moms returning to work are thin
white women with corporate jobs who take their kids to work?!

Title: Packing a Pumping Bag for Work: A Breastfeeding Mom’s Guide

Going back to work as a breastfeeding mom can be a challenging transition, but being well-prepared with a properly packed pumping bag can make the experience smoother and more manageable. Whether you’re a first-time mom or just need a refresher, this guide will help ensure you have everything you need for a successful pumping session at work. (PMP- Solid start, Chat GPT, let’s see what ya got!)

Essential Items for Your Pumping Bag

  1. Breast Pump and Accessories
    Make sure your pump is fully charged or has a power adapter if it requires an outlet. Don’t forget essential parts such as flanges, tubing, valves, and membranes. (PMP- way to go Chat GPT! Excellent advice and terminology!)
  2. Breast Milk Storage Bags or Bottles
    Bring enough storage containers to accommodate the amount of milk you plan to pump. Labeling them with the date can help with organization and freshness.
  3. A Small Cooler with Ice Packs
    Keeping your milk cold is essential, especially if you don’t have access to a refrigerator at work. An insulated cooler with ice packs will do the job. (PMP- another thumbs up)
  4. Hands-Free Pumping Bra
    A hands-free bra allows you to multitask while pumping, making the process more convenient and comfortable.
  5. Cleaning Supplies
    Bring pump wipes or a small bottle of dish soap and a brush if you need to wash your pump parts at work. Some moms also bring a microwave steam sterilizer bag for quick cleaning. (PMP- So far this is pretty darn close to what I would have written myself!)
  6. Nursing Pads and Extra Clothes
    Leaks happen! Pack extra nursing pads and a backup shirt just in case. (PMP- Many moms on Instagram also suggested bringing an extra shirt and hand towel!)
  7. Snacks and Water
    Pumping can be dehydrating and energy-draining. Keeping a water bottle and some healthy snacks in your bag will help maintain your energy levels. (PMP- Yessssss!)
  8. A Comfortable Cover (Optional)
    If you prefer privacy while pumping, a nursing cover or lightweight scarf can be helpful, especially if you share a space. (PMP- Legally, your work must provide a private space to pump!)
  9. A Notebook or Pumping App
    Keeping track of your pumping schedule, milk output, and reminders for cleaning and storage can be helpful.
*AI generated image* PMP- Dyyyying laughing at this pumping bag. Note the huge haakaa style pump with tube leading to nowhere. Anything else crack you up?
*AI generated image* PMP- The baby on the windowsill! …And yet another thin Caucasian model with an office job.

Bonus Tips for a Smooth Pumping Experience

  • Create a Pumping Schedule: Try to pump at the same times each day to maintain your milk supply. (PMP- Again, way to go Chat GPT!)
  • Have a Backup Plan: Keep an extra set of pump parts at work in case you forget something.
  • Stay Relaxed: Listening to music, looking at pictures of your baby, or practicing deep breathing can help with milk letdown. (PMP- Okay I am beginning to think they borrowed some of this from my website at this point.)
  • Advocate for Your Needs: Communicate with your employer about your pumping needs and ensure you have a comfortable, private space to express milk. (PMP- Yesssssss!)
*AI generated image* (PMP- Just… wat. Gotta get me one of those pump/cooler hybrids! LOL)
*AI generated image* PMP- This is what I got when I requested that the mom be “blue collar.” Way to take me literally! (Also, I don’t think this is Osha compliant, LOL)

Packing a well-stocked pumping bag will set you up for a successful return to work while continuing your breastfeeding journey. With the right preparation, you can make pumping at work a seamless part of your daily routine. You’ve got this, mama! (PMP- VERY happy with this blog post, Chat GPT! The photos however…. could use some work. LOL)

*AI generated image* PMP- *shakes head*…. AI is creepy, man.
Also, note the bottle/pump combo… ?!
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Pumping Support

Breast Capacity and Your “Magic Number”

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Did you know that breast size does not determine how much milk you can hold? Breast capacity varies from person to person, no matter if you are a A-cup or an E-cup! Exclusive pumpers with large capacity may be able to maintain a full milk supply with fewer pumps per day, while a momma with a smaller capacity may need to remain pumping frequently. This is called the “magic number.” Read on to find out more!

Breast capacity

CAPACITY is the term we use for how much milk your breast can hold at one time. Women with higher capacity breasts are able to pump fewer times per day than a woman with lower capacity. What determines capacity? Alveolar cells are the milk-making cells in grape-like sacs called mammary alveoli inside your breasts. So think of it as some mommas having bigger bunches of grapes than other mommas. (I love a good visual!) Breast capacity can increase with subsequent births.

As an exclusive pumper, The momma with high capacity could hit that 30 ounce-per-day goal with fewer sessions than a momma who needs to pump 8+ sessions a day to make what their baby needs. Does that make sense?

EVERY momma should empty her breasts regularly right after birth to establish supply, either through nursing or pumping. But a momma with a higher capacity could afford to eventually pump fewer times a day than a momma who needs to keep up that frequent schedule. That’s the “magic number.” How do you know your capacity/magic number?! You don’t, right away. When you begin to go longer between sessions you begin to find out how much you can hold. See more about “magic number” below.

*Note about IGT and low milk supply*

Some mommas who face primary low supply might be dealing with IGT, or “Insufficient Glandular Tissue” which means that they lack the anatomical space to hold milk within their breasts. Mommas with IGT often did not see a change in breast size during pregnancy or after birth. Having a low milk supply may mean that even with frequent pumping, you may not reach or maintain the level of milk your baby takes in a day. As always, working with a knowledgeable lactation professional is recommended. In this case, I suggest Kaia Lacey, CLC from @lowsupplymom and lowsupplymom.com

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Regulating milk supply

Right after birth, it’s your job as an exclusive pumper to tell your body how much milk you need. This is why we suggest pumping every 3 hours, around the clock, to build your milk supply. The demand for milk determines how much milk your body will create. Frequent removal of milk by baby or breast pump builds supply. Any drastic changes in the weeks after birth can lead to secondary low supply. What is a “drastic change?” As a nursing mommas, this can mean being separated from a nursing infant and not pumping instead. As an exclusive pumping momma, this can mean dropping down to 4 pumps per day instead of the recommended 8, within the first 2 months. By 8-12 weeks, your body will have “regulated” which means that you could begin to drop pumping sessions and your milk supply may not drastically change. More on milk supply HERE.

How will you know you’ve regulated supply? The engorgement phase will be long over, but now your breasts may not feel as full or leaky. This change may be gradual over the course of the first weeks after birth. Don’t worry, you’re still making milk! Think of lactation like a river, not like a pond that empties out completely and needs to completely refill. Your body may show signs of getting used to a schedule, feeling a letdown or fullness when it’s time to pump/feed. Another important sign for exclusive pumpers, is that they may be able to drop a pump session or two and still make around the same total ounces per day.

It’s important to pay attention to daily total ounces because milk supply can fluctuate greatly during the day. You might have noticed your milk production being higher in the early morning and lower in the evening. That’s natural! Prolactin (milk-making hormone) peaks and dips throughout a daily cycle.

Magic number

OKAY MOMMAS. If my suggested schedule confused you, you’re not alone. It’s actually pretty impossible to predict what schedule will work for you, because every single momma is different. That’s where the 🔮MAGIC NUMBER🔮 comes into play.
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What is the MAGIC NUMBER?! It’s the number of times a day you’ll need to pump to keep up your supply.
🔮Exclusive pumpers should begin by pumping at least 8x day, which is every 3 hours around the clock.
🔮By 2-3 months, milk supply regulates, which means that some mothers can begin spacing out the time between pump sessions and still make enough daily to feed their baby
🔮 Every woman has a different breast capacity, which means how much milk can be held at one time- so some mothers can pump fewer times a day and still make enough milk.
🔮MAGIC NUMBER- the number of pumping sessions that still give you a full supply
🔮What happens if you drop a session and decrease output too much? Add that session back in as soon as you experience that drop! (If you’re good at 6 pumps per day but 5 pumps doesn’t give you enough milk, then you know 6 is YOUR magic number.)
🔮Stick with that number of pumps per day until you’re ready to wean!

What IS “full supply?” A full milk supply, or what we EPers call being a “just enougher” is when you make as much milk as baby drinks. The goal I use as a reference is usually around 30 ounces because the average intake for an infant under 1 is around 25-35 ounces a day. Babies generally plateau out at 30 ounces or so by the time they are 1-2months old and stick with that daily total until they are closer to 1 year old and are eating more solid meals.

Does the magic number just apply to exclusive pumpers? No! It can also help when returning to work after maternity leave. Once you regulate supply, you take note that your baby nurses 7 times a day. That means when you are gone at work, it will be important to pump the same number of times you would have nursed during that time period. So, if you pump 3 times at work, expect to nurse 4 times at home.

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Tips & Tricks

Supplementing with Formula

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Let’s talk about supplementing. It’s way more common than you think. Supplementing is a fact of life for many mommas, but can also be the key to prolonging your pumping journey!
How? Read on to find out:
*This post is NOT sponsored by any formula brands, nor is any specific brand mentioned/suggested/promoted within this post*

What is “supplementing?”

Let’s start with the basic idea of supplementing. When the breastfeeding community talks about “supplementing,” we are referring to something that is adding to your infant’s diet of breastmilk to fill any nutritional gaps. We also call this “combo feeding.” This is most commonly referring to supplementing a lowered supply of breastmilk with formula, but can mean supplementing with donor milk, solid foods when the baby is older, or even nutritional supplements like vitamins and minerals prescribed by your child’s pediatrician. For this blog post, we are going to focus on supplementing with formula.

Coming to terms with supplementing

The need to supplement can leave mommas feeling guilty about not being able to provide a complete diet of breastmilk for their baby. I get it, I’ve been there. Keep in mind, even if you can’t provide 100% breastmilk for your baby, they are still getting 100% of the benefits of your breastmilk. Read that again, because it’s true. That amount still matters. (For example, did you know that one teaspoon of breastmilk contains up to 3 million germ-killing cells? Wow!) Still, it can be hard to start supplementing. There can be feelings of failure. There can be feelings of guilt and grief. Let yourself feel your feelings, because they matter. Then, try reframing your mindset about supplementing. Formula was scientifically designed to help infants thrive. A mindset shift that helped me personally was this: Soon, there will be lots of things your baby will eat that you didn’t personally create with your body. Do you give yourself a hard time because you can’t create bananas, bread, or broccoli with your body? Of course not! Just group formula in with all the new foods that will nourish your baby.
I promise, there are so many silver linings to supplementing!

The benefits of supplementing

  • Supplementing can help improve baby’s bilirubin levels to combat jaundice.
  • Supplementing can help while a momma is actively working with a lactation professional to improve nursing or pumping.
  • Supplementing under a doctor’s guidance can help a baby who is struggling with weight gain.
  • Supplementing helps a momma with low supply keep offering breastmilk.
  • Supplementing can help mommas reach their breast pumping goal.
  • Supplementing can help momma ease up on her pumping schedule and potentially pump longer than anticipated because it feels more sustainable!
  • By combo-feeding, you can ensure baby is still getting the benefits of your breastmilk, no matter what amount you are able to provide. Think of it as the most personalized vitamin you can give them!

Keep in mind…

  • Replacing a feed with formula can negatively affect your supply if you aren’t pumping in place of a nursing session.
  • If you are supplementing while “waiting for your milk to come in,” you should be actively working to bring on the next stage of lactation by regularly pumping or nursing to bring on that mature milk.
  • If you are separated from baby, it is wise to pump every 3 hours to protect your supply.
  • It is always advised to work closely with a lactation professional to meet your feeding goals.
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What should I supplement with?

Ideally, supplementing with breastmilk would be “best.” Using your own freezer stash of milk would be great, but that’s not feasible for everyone. Supplementing with donor milk would also be great, but can be extremely pricey to purchase from milk banks. Some mommas are able to link up with family or a trusted friend who are willing and able to donate breastmilk. Others find local mommas on a HumanMilk4HumanBabies or EatsOnFeets facebook groups, both of which are considered “informal” mother-to-mother milk donation platforms that do not screen their donors like milk banks do.
If breastmilk is not available, your other choice is to supplement with formula. Despite clever marketing, there is no formula brand that matches the nutritional composition of breastmilk, it’s just not possible. Before buying a large amount of formula, I suggest seeing if your baby takes it without argument/difficulty. If you need a specialty kind, work with your pediatrician to find the ingredients best for your baby’s unique needs. My colleague Erin, the “Baby Feeding Coach” has a great page on understanding a formula label HERE. For a deeper dive, trust my friend Bridget Young, PhD, the “Baby Formula Expert” advice found HERE.

How do I supplement with formula?

There are many ways to use formula in supplementary feeding. Some mommas choose a specific time of day, such as nighttime feeding by a helpful partner, or when their baby is at daycare. Some pumpers alternate feeds between breastmilk bottles and formula bottles. Another choice is to offer a partial feed of breastmilk and supplement the rest with formula. Some mommas choose to do this with two separate bottles, or feeding the breastmilk first, then putting formula in the empty breastmilk bottle to finish the feed. Others choose to mix the formula and breastmilk together in one feeding bottle.
Try easing into formula introduction when baby is in a good mood. An overly tired or hungry baby is in no mood to try something new. Once you know that baby will accept the bottle of formula, you can gradually increase how much you offer them.

Can I mix breastmilk and formula?

The short answer is yes. Yes, you can mix breastmilk and formula as long as it is done safely. Breastmilk should never replace the water used to mix up powdered formula. If you plan to mix breastmilk and formula, prepare the formula as directed, and then add breastmilk to it. According to Dr. Bridget Young, there is evidence of proteases (enzymes that break down protein) in breastmilk helping to digest the proteins in formula, which can result in easier digestion for baby. This will happen if you feed the breastmilk and formula in the same bottle, or back-to-back in the same feeding.
Are there any reasons NOT to mix breastmilk and formula? You should be sure your baby does not reject the formula you are offering. If they reject the bottle, you may be wasting that liquid gold (a.k.a your precious breastmilk!) Another reason is that once baby has started feeding from a formula bottle, you need to use it within an hour. With breastmilk, that rule is use within 2 hours.

Storing prepared formula

Once prepared, formula should be used within 24 hours. Mommas who prepare a pitcher of formula in advance should use the formula within 24 hours. If baby begins to drink from the bottle, it is advised to use that bottle within 1 hour, without putting it back in the fridge to save for later in the day.

Sources:

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