Tag: postpartum

Happy Healthy Momma

Virgin River gives postpartum anxiety airtime… finally!

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In the Netflix series Virgin River, Season 7 Episode 7 “It Takes a Village,” new mom Lizzie reaches a breaking point and receives a diagnosis of postpartum anxiety. As an advocate for maternal mental wellness, I am always glad to see this theme represented in pop culture, and it’s high time postpartum anxiety got some airtime. While no two women have the same postpartum journey, there are signs that pointed toward Lizzie definitely experiencing postpartum anxiety and not postpartum depression, which gets talked about more frequently. Having had postpartum anxiety myself, I’m eager to explore this episode here with you, highlighting not only what the show did well, but also pointing out one critical error in the storyline.

Let’s back up a bit and introduce Lizzy to the Pump Momma Pump community

Elizabeth “Lizzie” is a troubled young woman living in the town of Virgin River. Her character arc, begins in Season 2 when she moves to Virgin River under the guardianship of her aunt Connie after she becomes too much trouble for her parents.  By Season 7, she is settled within the community, living with her boyfriend in his grandparent’s house, surrounded by supportive family and friends. With a little help from ChatGPT, let’s explore where Lizzy is in season 7. In Virgin River Season 7, Lizzie is firmly in her young-mom era, and her storyline focuses on the reality of parenting, emotional strain, and figuring out her future. Lizzie is raising her baby Fumiko (Koko) with her boyfriend Denny Cutler, and a big part of her arc is adjusting to motherhood. It’s not portrayed as easy—she’s dealing with sleep deprivation, anxiety about doing things “right,” and generally feeling overwhelmed by this new responsibility. Season 7 really leans into the fact that Lizzie is still young and figuring things out. She has moments where the pressure builds up—like at her baby shower (Episode 7), where she becomes visibly overwhelmed. It shows just how isolating early motherhood can feel, even with support around her. Lizzie’s storyline is about the messy, real side of growing up fast—balancing youth, motherhood, and an uncertain future. It adds a more emotional, grounded layer to the season alongside the bigger drama happening in this small mountain town.

Spotting Lizzie’s postpartum anxiety

As soon as we hear Lizzie telling Denny she’ll try to get some sleep, but we see her remain nervously fixated on Koko’s bassinette, I knew something was wrong. We continue to see symptoms of a growing problem throughout the episode.

Excessive worry or fear

In the previous episode, we find out that Lizzie’s parents are coming for a visit, to meet their new granddaughter. Lizzie didn’t plan to allow her parents to hold the baby, since they will have been exposed to germs on their recent cruise, and on the plane to Virgin River. She also doesn’t leave the house with Koko when invited out for lunch or to social gatherings in town. We also see Lizzie exhibit controlling behaviors over the baby’s eating and sleeping routine, even when the baby does not seem hungry or tired. Rigid control, avoidance of leaving the house, and overly cautious behaviors are all signs of postpartum anxiety (PPA).

Insomnia

People keep asking Lizzie if she got sleep, and she replies with vague answers, not taking their advice to sleep when the baby sleeps or while someone else is caring for the baby. Women experiencing PPA insomnia get these “tired but wired” feelings, where they desperately need sleep but feel unable or unwilling to do so.

Intrusive thoughts and catastrophic thinking

After their visit with Lizzie’s parents, Lizzie is convinced that Koko picked up an illness from being held by per mother after her mother’s airline and cruise ship germ exposure. While there is no evidence of illness in baby Koko, Lizzie’s catastrophic thinking has got her assuming the worst. When Koko becomes overwhelmed by people and noise at the baby shower, Lizzie can’t get her to stop crying and assumes the worst.

Rage and mood swings

By this point in the show we know that Lizzie is a spitfire who always speaks her mind and wears the pants in her relationships, but her outbursts at boyfriend Denny are uncharacteristic of how we normally see them interact. Irritability and feelings of being on-edge are also warning signs of PPA.

Physical manifestations of PPA

During Lizzie’s baby shower at Jack’s bar, we see her growing increasingly uncomfortable in the crowded space, with many well-wishers holding and breathing on her baby. She ends up locking herself in Jack’s office and experiencing a kind of panic attack. Anxiety can manifest in physical symptoms like rapid breathing, racing heartbeat, shortness of breath, even dizziness and nausea.

While these are common postpartum anxiety symptoms, keep in mind that PPA is different for everyone, and can often be difficult to self-diagnose, especially for new moms who are experiencing sleep deprovision and are feeling cautious about the care of their new baby.

A critical error in Lizzie’s care

After Lizzie’s breakdown at the bar, Virgin River’s star nurse practitioner Mel sits with her on the bathroom floor and diagnoses her with postpartum anxiety. “I just can’t stop thinking about all these awful things. All these terrible things playing through my head. I see them happen and I feel like what it might feel like to lose her. Is this normal?” Lizzie asks, to which Mel answers, “It’s really common, post people don’t know they have it.” I can personally attest to both of these points. I didn’t know what was wrong with me before I was diagnosed, I just knew something needed to change. Now, the more I talk to new moms, the more I see how common PPA is, not just postpartum depression (PPD) which is still the only thing they routinely screen for at postpartum doctor appointments.

While I am glad to see Lizzie getting this diagnosis and on her way to feeling better, I have a new major issues with her care. In Episode 8, Mel, now in her role as the town Midwife, meets with Lizzie and Denny in the birthing center. She explains how an anxiety disorder affects the brain. Her first suggestion is putting Lizzie on an SSRI to treat her postpartum anxiety. Lizzie has a strongly negative reaction, declining medication, even after Mel tells her that it is safe for breastfeeding mothers and Denny encourages her to remain open to Mel’s suggestions. After a brief pause, Mel suggests alternatives such as breathing exercises, outdoor activities, and meditation. Denny suggests his own practice of Shinrin Yoku, forest bathing mediation. That’s all fine and dandy but….

No. Mention. Of. Therapy. Major major error here in Lizzie’s care, here! There’s no way SSRIs should have been the first course of action. Are SSRIs useful for treating PPA? Absolutely! I am on a low dose of Sertraline and it has made a huge difference. What I use daily, however, are all of the strategies I’ve learned in therapy. While taking time to speak with a therapist can be seen as just one more thing on your plate as a new mom, even a virtual session every other week can be a game changer in learning more about anxiety and distorted thinking, and how to deal with the stressors of daily life.

It takes a village… even a country, if necessary.

While sitting with the fragile Lizzie, Doc’s wife and town mayor Hope points out the importance of a village coming together to support the new mom, and that they are all learning how to do this together. “My first lesson is, never take your eyes off the mom. I promise to keep a better eye on you, ” Hope says. The women of the town come together to organize childcare, chores, and a meal train to support Lizzie and Denny. “It takes a country.” Hope says “You mean it takes a village!” Aunt Connie interjects. “No… it takes a village to raise a child, it takes a whole country to look out for a mother.”

I really believe that this episode, and subsequently this blog post, is part of the “country” taking care of you new mommas. The more people talk about their experience with PPA, the more it’s normalized on TV, and on social media, the more mommas we can reach and help support.

Get the help you deserve

New mommas… Any of this hitting a bit too close to home? Like Lizzie, do you feel like something is off, that you’re just not yourself, but you can’t put your finger on it? Contact Postpartum Support International, talk to your OBGYN/Midwife, or your GP (general practitioner), or see what local therapists are covered by your insurance. You deserve to feel better than this. Your mental health matters.

Pumping sucks… but it doesn’t have to! Be sure to follow Pump Momma Pump on Instagram for education, motivation, and support!

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Tips & Tricks

13 Genius Ways to Get Lazy About Breast Pumping

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Genius ways to get lazy? Sign me up! As my favorite podcaster Kendra Adache, creator of The Lazy Genius, says, “Be a genius about the things that matter, and lazy about the things that don’t.” Whether you’re a longtime listener to her podcast, or a brand new fan, you’re absolutely going to love using these principles to be a Lazy Genius about pumping!

*Disclaimer* The terms Lazy Genius and the 13 Principles listed here are used with permission. Blog author Melissa Guerriero does not benefit monetarily from this blog post or any of the Lazy Genius products, productions, or books. This is not an affiliate or sponsored post, just a big big fan! To dive into the world of the Lazy Genius, head to https://www.thelazygeniuscollective.com/ Learn helpful strategies and practical wisdom from Kendra Adachi, a three-time New York Times bestselling author, podcaster, and expert on compassionate time management.

Ready to see how these principles can help you as a pumping momma? Let’s get started!

The 13 Principles
(Scroll down to see these applied to breast pumping!)

  1. Decide Once: Make a decision about something and stick with it to avoid decision fatigue. 
  2. Start Small: Begin with tiny, manageable steps rather than tackling a whole overwhelming task at once. 
  3. Ask the Magic Question: Ask yourself, “What can I do now to make something easier later?” to make smart, forward-thinking choices. 
  4. Live in the Season: Acknowledge your current life stage and make choices that are appropriate for your present circumstances. 
  5. Build the Right Routines: Develop helpful daily habits and routines that work for your life and help you get things done. 
  6. Set House Rules: Establish clear, simple rules for your home to make life smoother for everyone living there. 
  7. Put Everything in its Place: Create a system where everything has a designated home to reduce clutter and disorganization. 
  8. Let People In: Allow others to help you and be open to receiving support when you need it. 
  9. Batch It: Group similar tasks together and do them all at once to be more efficient. 
  10. Essentialize: Identify what is most important in a situation and focus your energy there, letting go of the less critical things. 
  11. Go in the Right Order: Understand that the sequence of tasks matters and arrange them in the most logical and helpful way. 
  12. Schedule Rest: Proactively make time for rest and recovery, recognizing its importance for your overall well-being. 
  13. Be Kind to Yourself: Practice self-compassion, understanding that it’s okay to struggle, be imperfect, and embrace both the success and struggles of your life. 

1. Decide once

What’s one decision you can make once about pumping? In our family, I decided that since I make the milk, my husband would do the dishes. This way, it was decided once. I didn’t have to ask all the time, and I didn’t get bitter about all the dishes.
You could decide once that you’ll have a high-protein snack every time you pump. Decide to drink an entire cup of water during each pumping session. You could decide once that you get a treat during your middle of the night pump, so you look forward to it every night. Decide once that since you’re home with baby all day, your partner gets diaper duty on the weekends. Decide once that visitors can feed your baby while you visit. You could decide once that you don’t even want visitors for x weeks after birth. Getting the hang of it now?

2. Start small

Beginning with small steps can help overwhelm. Got a pile of baby clothes demanding attention? Why not just organize the 0-3m clothing right now and leave the rest in a bin? Concerned about your milk supply? Start with a flange-sizing consultation instead of tackling the whole topic at once. Want to work on making mom friends? Start by going to just one meet-up instead of signing up for a whole class series or stroller workout group (or ask to go to one class for free to see if you even like it!). Got an intimidating pile of books to read? Maybe an audiobook might work better for you right now, with one earbud in your ear while you care for baby and pump.

3. Ask the magic question

This one is great for pumping mommas! Ask yourself the magic question: What can you do now so future-you can feel a little lazier? (In a good way, of course!) This can be assembling your pumping supplies so they are ready to go when it’s time to pump (Or better yet, assigning this task to a partner or helper!) Got a bit of extra time during a nap? Prepare an easy meal or snack to eat later in the day when you don’t have time to do it! Someone visiting? Use that time to do a chore you’ve been avoiding with them, or ask them to do it, so you don’t have to do it alone later!

4. Live in the season

This might be my favorite one to apply to pumping. Momma… this stage doesn’t last forever. Consider it a season of your life. This is not your season to start projects. Maternity leave is not vacation. If “all you did” today was care for your baby and make milk, you are rocking this season of life. There will be time again for hobbies, I promise. This season ain’t it. It might not be your season of life to join your older child’s PTA or to volunteer at church. Feel free to turn down the extras in your life to focus on what matters right now. Join the PTA or volunteer for church next year if you feel called! No one is going to blame you for not doing it right now.
In the middle of the night, when your baby starts crying just when you sat down to pump, take a deep breath… this is only for now. This stage will not last forever. This stage is just a season in your life.

5. Build the right routines

I’ll be honest with you. I didn’t like maternity leave. It really sucked and I really wanted to go back to work. Building a routine helped me deal with the long days alone with my baby. I paid attention to wake windows, and I planned small outings around those windows. We had a routine of walking just about every day, the fresh air did me a world of good. I prepared a snack ahead of time so I could routinely eat and drink during pumping sessions. That routine helped me stay hydrated and fed. I practiced feeding, lifting, carrying, burping, and even changing baby while pumping so that my pumping routine would not be interrupted by their needs.

6. Set house rules

Communication is key here. If you have a partner, be honest about how things are gonna go once baby is home. Perhaps a rule is that if you feed, they change diapers. Or if they get a morning of golf, you get a solo trip to Target. Perhaps a rule is that your in-laws need to text before coming over. A house rule could also look like this: When you’re pumping, the older kids get screen time. Or if a visitor wants to hold the new baby, they need to wash their hands and be sitting down. Be confident in setting boundaries. This is your house, your baby, and your postpartum. YOU make the rules, momma.

7. Put everything in its place

Set up a pumping station! Many people use one of those 3-tiered carts to keep all their pumping and diapering stuff in one place. Maybe the top rack is diapers, wipes, and butt paste. Maybe the middle rack is your pump, nipple butter, and protein bars. Maybe the bottom rack is hand-towels, swaddles, receiving blankets, and spit-up rags. Get crazy and set up one station upstairs and one downstairs! If everything has a home, you’ll always know where it is.

8. Let people in

If people are willing to help, momma LET THEM! Let people set up a meal-train for you. Let them hold your baby so you can shower. Let them do the dishes if you’d rather hold your baby. Let your big kids have a bit more independence and become your right-hand-man, skipper, or buddy! They will probably LOVE having a silly new title and bringing mommy things.
If no one is offering to help, ASK them. At my lowest point, going through postpartum anxiety after my second baby, I distinctly remember asking 11 people for help in one way or another. A few said no, a few said not right now, a few asked clarifying questions, and a few said yes. The people who said yes were not who I assumed would say yes, which hurt. And, YES I had to pay a few for some of this help- I got a mother’s helper for a few hours, and I got some help cleaning. Sometimes you gotta build your own village, and sometimes you gotta pay some of the villagers… that’s the society we live in, unfortunately.

9. Batch it

This is when you do a whole batch of a chore at once. I know mommas who use multiple sets of pumping accessories and wash them all in one big batch once or twice a day instead of after every pumping session. I use to do laundry with my husband only on weekends, so we could tackle it together and not have to do it every day during the week. I’d batch email correspondence during pumping sessions so I could catch up while also being productive making milk! I’d prepare a few bottles at a time in a batch, so I’d have one ready when baby was hungry and not be stressed out while they are crying. I froze milk by laying a “batch” of 3-4 bags of milk on a cookie sheet in the freezer and labeling them all at once.

10. Essentialize

If you are feeling overwhelmed, pare that to-do list down to what matters. Kendra suggests 4 categories: Right now, Soon, Later, Nevermind. It feels GOOD to take things completely off your to-do list!
For example, if your to-do list today includes: Pump every 3 hours, take a shower, shave your legs, go grocery shopping, pay the electric bill, donate money to church, read your book club book, do laundry, put away clothes, water the indoor plants and weed the outdoor plants, feed the cats, call your mom back, make dinner, bath night, hang with your husband. That’s A LOT, right? It COULD look like this: RIGHT NOW: prioritize pumping, pay that electric bill so your lights stay on, feed the cats and your family. SOON: Take a shower when you can. Do that laundry when you need to, but it’s ok to live out of a clean stack in the laundry basket for awhile. Water those indoor plants so they don’t die, but it’s not the end of the world if you don’t get to it today. Hang with your hubs when you can or do a chore together. LATER: Order groceries online and pick them up later, or have them delivered. Call your mom when you have time, or while you are multitasking. Donate when you can, the church won’t turn off your lights if they don’t get their money. Nevermind Category: Don’t feel like you need to shave those legs. Forget the weeding outside. And… maybe this isn’t your season to be in a book-club, eh?

11. Go in the right order

You’ll figure out pretty quickly when you do things out of order, and you’ll find a new order that works better for you. Do you ever sit down to pump and your baby immediately wakes up and starts crying? What if you changed the order to pumping after you feed and change your baby? Do you feel like as soon as you shower in the morning, something gets on your clean clothes and newly washed hair? What if you switch your shower to nighttime? Does your baby ever spit up while being burped? What if you changed them into fresh clothes after feeding? The order in which you do things matters.

12. Schedule rest

Repeat after me- “I deserve unconditional rest.” You don’t have to earn rest, momma. If you don’t take it when you can, your body will force it by becoming ill or mentally breaking down. They say “sleep when baby sleeps” and I encourage you to do so. A little nap or shut-eye can recharge you for the next few hours. Don’t feel like you have to be a multi-tasking maniac when you pump. Pumping itself is productive. You can use that time to scroll on your phone, watch a show, observe an older child at play, pet a cat, etc. Think of other types of rest, as well. Spiritual rest could look like using pumping sessions to meditate, pray, or read teachings or scripture. Do you miss a creative hobby? Give yourself creative rest by doing some light sketching while pumping, or crochet. This doesn’t sound restful to you, then it’s not rest, for you. Do whatever calms, centers, and recharges you.

13. Be kind to yourself

My way of saying this is always, “Have grace with yourself.” Having a newborn is HARD. Breast pumping is HARD. If you’re worried about being a good mom, you likely ARE a good mom. This ish is just hard as heck!!! So please, have grace with yourself, your body, and your baby.

If you liked these principles, you’re going to love
Kendra Adache’s podcast and books! Thanks, Kendra!

Hopefully these 13 principles gave you some ideas to find some sanity in pumping and motherhood. I enjoyed diving into each one and may extend this further in the future, who knows! What one are you going to try? Tell me in the comments below:

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

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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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#6- Partner support helps exclusive pumping work (“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 #6: Partner support helps exclusive pumping work. I wish I knew just how active a roll my husband would take in supporting my pumping journey!

Important note before I begin: My husband did not get paternity leave. He took a few vacation days while our first baby was in the NICU, but otherwise went to work every day of the work week. Working his day job did not affect his ability to support me when he was home, and I am grateful for a relationship where I felt fully supported during my maternity leave, sharing parenting responsibilities as 50/50 as possible, when possible.

He was one of my biggest cheerleaders

Every pumping mom needs a cheerleader! Someone to listen to their goals and help them achieve them! My husband was totally on board with whatever feeding goal I had in mind before giving birth and attended a prenatal breastfeeding class with me. When I ended up exclusive pumping, that plan changed, but the support did not. We ended up liking the exclusive pumping lifestyle because it helped him take on a more active role in feeding our children.

Not everyone was on board with my choice to exclusively pump. Some people didn’t hide their disappointment that I chose to pump instead of nurse. Others questioned what was in my bottle and judged me, assuming I was formula feeding. My own mom didn’t even “get” it, you know? But Greg did. He was totally on board and even talks to his friends about it! It was really hard at times, but he stuck by my side. He was and is one of my biggest supporters and I am so grateful.

Leaving the hospital with pumping 1 and pumpling 2

He fed the baby more than I did!

This was especially true in the NICU! Most of the time we spent there, I was pumping while my husband fed and changed our baby. But even after the NICU, when we was home and I was pumping, he was usually the one feeding the babies. It was an incredible bonding experience for him and definitely a help to me!

He was nervous at first, because unlike my years of experience caring for a younger sibling or children I babysat, he had no prior experience with babies. He was also nervous because our first baby was small and connected to wires and tubes in the NICU! The NICU nurses showed him how to feed, burp, and change our son. With a bit of practice, he grew more comfortable. He had a whole routine for feeding and burping down, and quickly became a pro at it!

Any other NICU dads here?

We split nights

We call this “protected sleep.” My husband is even a total fan of the method and talks about it often. From the graphic below, you can see that as an exclusive pumper, I pumped once in the middle of the night, until my babies slept through the night, staring at 1 month postpartum (I pumped twice in the night for the first month.)
Every time I pumped, I would leave out a bottle of freshly pumped breastmilk on the counter for the next feed (this is OK to do if you feed it within four hours) It really saved time from when we used to use bottle warmers, rookie mistake.
My husband is a night owl so, he was often good to be awake until midnight or so, so taking the first shift was easy for him, and preferable. This way he also got that solid block of sleep right before work. No, he did not get any paternity leave, and he had a desk job, so it was OK if he was a little tired. I mean come on, mom is literally caring for another human being all day and we think it’s OK for her to be the tired one? …Patriarchy. Ugh.
How was my sleep protected?
When I was off-duty, I’d sleep in our bedroom with a loud A/C on. Getting that solid block of sleep did a world of wonders for me in those early months, we were both as rested as the other. It was great for empathy, let me tell you.
If baby needed to eat right at 2 AM, dad would feed the baby while I pumped. If dad already went to bed, I would either pause my pumping session and feed the baby, or feed the baby while I pumped, which became easier with practice.

He took on dish duty

We didn’t figure this one out right away. At first, I thought only I knew how to do this properly, so I did it all. That became tiresome VERY quickly. I taught him the safe way to clean pumping supplies (see advice for cleaning HERE) and soon he was able to help me out by taking on dish duty for pumping and feeding supplies.

After I had my second baby, I developed postpartum anxiety disorder and had a really rough time of it for awhile there. At this time, we reviewed our household jurisdictions and he took over ALL dish washing (did I wash dishes here and there? Of course… but feeding (whether it be pumping milk, packing lunches, or cooking meals) became mostly my duty and washing up became mostly his duty.)

As you can imagine, this helped support my exclusive pumping journey. I also did the fridge hack, which involves storing my pumping accessories in the refrigerator between sessions so he only watched the whole batch every morning and every evening. (I really should write a whole blog post on the “Fridge hack” but for now, you can read about it in the highlights on my Instagram page.)

Candid shot of my husband in our old kitchen, washing pump parts

>>> Note to the reader: I usually create blog posts to offer advice, tips, and tricks to apply to your own pumping journey. I kept this particular blog post personal, because I am sharing what worked for us, in our own family dynamic. Everybody’s family works differently and my experience may look similar or very different than yours. In no way am I instructing you in how your relationship should work or how your household should run. If you do get inspired to try any of the things that worked well for us, I hope they work well for you too!

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

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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… ?!
Shop Pumpables and save with code PMP10

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

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

Use code PMP10 to save on Pumpables at checkout!

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.
.
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.

Sources:

Save on Sarah Wells Bags with code PUMPMOMMAPUMP15 at checkout!

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