Weaning Tips
Not many people go public with how hard weaning is.
Breastfeeding is hard, doesn’t feel natural at first, and is finally getting some air time; but weaning—
many women fall into depression because of the invisible struggle, lack of support, and massive hormonal changes that come with it.
Here’s to supporting you and baby through the lesser talked about “weaning journey”—
Nutrients to Support Weaning Mums
MACA*
this Peruvian root can be ordered online via Amazon or found at major health food stores. Please look for the “gelatinized” (not raw) powder as it is better absorbed and digested by the body.
Flavor profile: nutty, butterscotch
How to incorporate into diet: mix into beverages or/and blend into smoothies
Why it works: Maca is an adaptogen (as implied in the name, it helps you “adapt” during unpredictable / stressful life events). Adaptogens like Maca help promote balance in the body, deeply nourish, increase energy, and elevate mental function all while balancing hormones. Amazing, right?
*as with anything sourcing is important. Scroll down for a smoothie recipe I have on repeat!
Healthy Fats
During weaning, a mum’s hormones are in a state of fluctuation so healthy fat sources (i.e. avocados, 100% coconut milk, coconut oil, grass fed butter, and animal fats) are hugely essential to assist in balancing hormones and providing nourishment.
Electrolytes like LMNT*
Since caffeine and sugar are not your friends especially during this season, things like coffee and sweets should be minimized during this time. Not only does LMNT electrolyte packets provide critical nutrients in measurements backed by science (i.e. magnesium, potassium, sodium) but also they provide an energy burst. It’s often helped me replace my afternoon/morning cup of joe. With delicious flavors like grapefruit and watermelon salt, LMNT has also helped me cut my afternoon sugar cravings.
*My link gets you a free pack of each flavor with a purchase.
Nutrient-Dense Foods
grass-fed beef liver / pasture-raised chicken liver (or desiccated liver pills)
3rd party tested, pesticide free bee pollen—
Read here to learn more about why we say bee pollen is “Nature’s Multivitamin”
iodine rich foods (i.e. kelp, wild-caught seafood, etc)
magnesium (i.e. dark chocolate, sprouted pumpkin seeds, and supplements)
calcium (i.e. raw dairy products, shrimp, beet greens, broccoli, etc) and
DHA / Omega-3 rich food (i.e. wild-caught seafood, Rosita Cod Liver Oil, etc)
These are all examples of nutrients and/or nutrient-dense foods that your body needs even during this transition of weaning baby off of your milk. Oftentimes, mums are depleted of these key nutrients especially after having provided so much sustenance for her baby in utero and earth-side.
Well done, mum. You deserve this and so much more.
AVOID Soy
Non-fermented soy has repeatedly been proven to interfere with hormone balance as it interferes with estrogen receptors, confuses the body, and disrupts the body’s natural process of hormone creation. Some soy alternatives include
Coconut aminos > Soy Sauce
100% coconut milk / raw milk > Soy Milk
100% grass fed Swedish protein powder > Soy protein powder
(Discount: MUMWITHABUN)
Chocho bean powder > Soy powder
(Discount: MUMWITHABUN)
100% avocado oil / coconut oil / grass-fed butter > Soybean oil
If using fermented soybean paste, be sure to read the full ingredients list and avoid any fillers/preservatives all of which impact gut health
In general, I stay away from soy unless it is a high quality, organic Natto as consumption of other types of soy cause my skin to breakout. Skin issues also happen to be a common weaning side effect.
LIMIT caffeine / sugar
Unfortunately these both negatively impact your body’s ability to create hormonal balance as it affects the nervous.
Re: Caffeine & sugar
These both impact the body in such a way that they contribute to the anxiety, irritability, and mood imbalance mums experience during this weaning period.
Opt for protein, fat, and fiber rich snacks (check out our energy ball recipe) for energy and satiety.
Re: Caffeine & coffee
Opt for decaf if you have the option and lean on lesser caffeinated beverages like matcha if coffee is something you rely heavily on.
Always choose coffee that has been tested for toxins & mold - this is a growing and serious health concern for coffee lovers. This is why I choose Purity Coffee - get 20% off your first purchase with my code: mumwithabun
Lifestyle Changes to Support the Weaning Mum
“Self-Care” is a misunderstood term these days, but whatever it looks like for you, prioritize it. While self-care varies from person to person, the following “self care” lifestyle habits are worth considering to help address weaning symptoms like anxiety, insomnia, irritability, skin breakouts, and mood imbalances:
Regularly go outside
Get out in the fresh air and watch the sunrise / sunset
Ground yourself
Go barefoot in grass or in the beach sand
Get Active in Nature
Hiking, walking at the beach, and going out for a walk does something beautiful for the mind, soul, and body (i.e. the nervous system too!)
Stretch / Yoga / Movement
Communicate and work with your partner / community so you don’t have to “squeeze in” me time
Get a professional massage or/and facial
Receiving touch is important for releasing Oxytocin, the feel good hormone you used to get regular and healthy doses of every time you breastfed!
Bubble bath
If bubble baths with candles and soothing music is your thing, do it! I feel anxious in a bath when so many things need to be done, but Epsom Magnesium Salt baths… mmm those are my jam!
Prioritize sleep
Consider supplementing with Magnesium before bed if sleep is something you consistently struggle with
Create good sleep hygiene habits:
make your bedroom cool & completely dark
Get away from the screen and electronics 2 hrs before bed
Get serious about managing blood sugar as it affects sleep quality & duration
Balance your Blood Sugar Levels
This looks like making sure you have a hearty portion of quality protein*, fat, and fiber (i.e. greens) on your plate/in your drink for every meal and snack. The fat, fiber, and protein elongate your blood sugar curve and help to ensure your blood sugar levels remain stable - you won’t be so fatigued and bothered by PMS-like symptoms.
I love my “Maca weaning latte” first thing in the morning to help me balance my hormones, hit my protein/fat/fiber goals, and energize myself for the day!
MACA WEANING LATTE
Blend the following in a blender
1 c ice (cold option)
1 c 100% coconut milk (warm option: warm it up first)
2 tsp gelatinized Maca powder
1 tbsp cacao powder
1 tsp turmeric powder
1 scoop wellmade acacia fiber or 1 tbsp psyllium husk
shot of decaffeinated Purity coffee (optional)
Understand What is Happening
Your body has gotten used to receiving a dose of the feel good, “love hormone”, oxytocin, with every nursing session. This is the powerful hormone that helped you bond with your baby and create more milk.
When weaning commences, this “love hormone” hormone decreases while estrogen & progesterone increase. This drop and rise of hormones can lead to the following weaning symptoms:
Con’s: Sadness, anxiety, irritable, mood imbalance, depressed, skin breakouts, PMS-like symptoms, insomnia
Pro’s: Libido boost; stronger bones, skin, hair, and muscles.
With time, your body will regulate your hormones so let it do it’s thing by managing stress, fueling up with nutrient-dense quality food, and acknowledging this major shift you’re going through.
A Final Note on Weaning
I know this sounds like a lot so receive these tips and apply it wherever and whenever you can.
Congratulations on completing your breastfeeding journey.
Well done! Rest well, friends.
-Mum with a Bun
Just a weaning Mum taking some time for “self care” — Pranamat Eco Acupuncture mat* & direct sunlight.
(*Discount: mumwithabun for 10% off)
Weaning
How Long Should I Breastfeed?
Everyone has different life circumstances.
Considering the health benefits of breastmilk a developing baby, the World Health Organization (WHO) recommends breastfeeding at least until the 2 year mark. While I encourage every mum who desires to breastfeed to do so as long as she has the support and as long as she can, ultimately:
When it comes to a mum & her child’s breastfeeding journey, I say,
everyone and every body is different and has different needs.
A mum & child’s breastfeeding duration is highly personal and should be respected as such.
Why I Breastfed for 3+ Years; What it Took
While I am SO grateful to have breastfed my daughter for 3 years and 4 months, it was not easy. It required immense support from my husband especially in the early postpartum days. Latching was hard and painful as she has a lip tie; even when nursing became second nature, I needed my husband’s help especially when she was sick (i.e. he brought me meals so I could nurse her throughout all her past colds and I do feel providing her with ample breastmilk helped her recover quickly, stay hydrated/nourished, etc). Not to mention the ridicule and comments you get from others (i.e. individuals who have not done research) who discover you’re still breastfeeding your child longer than they see fit… those definitely made the journey rougher than necessary!
Nevertheless, we persisted… because I knew that
The benefits of the liquid gold did not suddenly vanish at 9 months
Our Doctors recommended we continue breastfeeding for 3 years (if possible) to help increase my daughters chances of overcoming some if not all of her food allergies. And God knows I would move mountains to see that become a reality.
Things to Note BEFORE Weaning
Weaning timeline
Babies <1 year: need to be provided formulas or donor milk if breastfeeding ends before their 1 year birthday
Babies >1 year: only when baby is reliably consuming a balanced and diverse diet of 3 meals / day should supplemental milk (i.e. formula / breast milk / donor milk) be discontinued — consult a nutrition consultant like myself if you would like to discuss exactly how many oz a baby should be supplementing with as every baby’s circumstance is unique
If breastfeeding beyond the 2 year mark:
be sure that mum is nourished (i.e. load up on DHA/quality seafood/cod liver oil, vitamin D / sunshine, calcium, and more)
set strong boundaries to protect yourself from those who claim your breastmilk is useless at that point. (It definitely continues to provide baby with beneficial nourishment and continues to have immune supporting properties.)
Intentionally schedule in some “self care” time where mum can tend to herself with walks outside, yoga, massages, or whatever it is that she needs to experience rest.
What Weaning Looked Like for US
For us, weaning has been gradual. I breast fed on demand from day one and only held back on nursing my child with the assistance of a Lactation Consultant in order to diminish my supply (oversupply was an extremely painful and difficult hurdle for me to overcome in the early postpartum days). That means I pumped and donated when the pressure was too intense instead of offering her the boob to relieve the pressure. Allowing her to suckle all day only led to an increase of my milk supply because milk supply is very much “supply & demand”.
When she hit her 3rd birthday, I decided I needed to wean her as she was well nourished via solid foods and the 3 year mark was a personal goal I set for us in the hopes that it would help her overcome her food allergies.
Since Emma had been reliably eating a nutrient dense diet balanced with 3 meals a day and snacks in between, I was confident that she was ready to wean. Thankfully, she understood when I explained to her that my body needed more rest at night - waking up to let her nurse while we shared the bed was not that hard, but I needed unbroken sleep. I explained to her that the milk bar was essentially closed when the sun was down and during the day I would distract her with activities and snacks when she wanted to nurse for comfort. Gradually, the feeds became less and less during the day.
Currently, we are down to a 2 minute night feed before bed. She asks me to set a timer and when the alarm sounds, she unlatches and puts herself to sleep beside me. I am so proud of her. I am so proud of us.
Why I need to wean her in 1 week
Unfortunately, I was ill-informed on the day my daughter arrived March 2020 with an, “I don’t see why you need to take your prenatal anymore since your baby is out!” I was not nourishing myself with the specific nutrients I needed as a solely breastfeeding mum; for the first 6 months postpartum I was far from hitting the mark of a nutrient dense postpartum diet. I just ate ”healthy” and a lot of whatever satiated me. Yet, my body and bones ached. My milk supply was thriving, but my health was declining.
A Note for Postpartum Mums
Hey, Postpartum / Pregnant Mums, if you decide to breastfeed please do not discontinue your “Prenatal” Multivitamin unless you are regularly consuming some of the world’s more nutrient dense foods (i.e. grass fed or pasture raised liver, lots of raw milk, and dozens of pasture-raised eggs)
I Did Not Consider Specific Nutrient Needs while Breastfeeding: Here’s what happened
My dental health particularly took a hard hit - a breastfeeding mum’s body prioritizes nourishing her milk for her baby to the point that it will draw from mum’s bones and nutrient supply to ensure that baby gets everything it needs if mum isn’t getting enough nutrients via food/supplementation. 3 years and 4 months of breastfeeding has brought me to the dentist office many times and thankfully I’ve found a holistic dentist who was able to pinpoint where my tooth related pains were coming from.
I’m scheduled for an oral surgery July 31st and I am equally anxious and excited for it. Excited for my health and dental health to be on the up and up — yet not excited for how bloody and painful the week following the operation will be. Yikes!
All this to say, I have completed 3 fillings, and one of my teeth are infected. I need to take antibiotics for 7 days.
I am definitely not a fan of antibiotics as it has wrecked my gut, skin, and health in the past due to overuse. I am disconcerted by how overused/misused antibiotics are but in some circumstances (i.e. certain surgeries) I understand it can be a lifesaver and I have to take it.
During the time I am taking the round of antibiotics, my Doctor advised me to not breastfeed my child. The timing could not be more perfect. We’re down to a couple minutes of breastfeeding a day; she understands why I cannot breastfeed her in the days before & after the surgery; and I’ll have a couple days of childcare (i.e. grandparents) - so I should be able to rest and recover while Emma is cared for!
Life in the slow lane can be Good.
As a mum I am seeing that living “life in the slow lane” is sometimes the wisest and best thing I can do for myself and my relationship with my child.
The other day, I took Emma to the Honolulu Zoo and loved that one of the most intelligent animals on earth also prioritize Life in the slow lane.
An orangutan mother is solely responsible for teacher her youngsters everything it needs to know to survive on it’s own. Youngsters are not weaned until age 7.
- Honolulu Zoo on Orangutans
In my next post, I’ll be sharing some practical and nutritional tips for how to support a mum throughout her weaning journey.
Skin Healing and Cycle Syncing
Something exciting happened when I gave a shoutout to experts who helped me through my skin health journey… I was given more opportunities to be extra vulnerable, share personal details, and even provide discounts* to help others who are on the healing journey too…
My Skin Story
HOW IT ALL BEGAN
I began struggling with acne as soon as I started birth control. At age 17, I was put on birth control to make me “normal” as I wasn’t having a regular cycle. Instead of “fixing” my period, my gut health spiraled. For 10 years, when I rose concerns regarding the pill, Doctors told me I had to stay on the pill or else “develop cancer” and that the pill was not the cause of my acne. I felt stuck, but I knew something was not right… I was no longer able to digest the foods I used to (i.e. gluten, certain vegetables, etc) and my skin/mental health was a suffering. I’m glad I chose to listen to my gut and find reliable support and resources —
“Did you know […] your natural hormones are anti-inflammatory and anti-cancer, but the hormone-mimicked in birth control are pro-inflammatory and increase blood pressure, blood clotting, and cancer” - Dr. Felice Gersh
THINGS I TRIED TO CLEAR MY SKIN
Naturally, I went on a quest to seek healing for my skin.
I tried too many expensive k-beauty products, invested in weekly facial$, and kept my skin squeaky clean. My skin barrier was damaged from all the incredibly strong topical treatments I put on, and the acne persisted despite my efforts.
The journey was like a puzzle, but the missing piece was this:
Proper Nutrition
THE ROOT CAUSE OF MY SKIN ISSUES
birth control had damaged my gut so intuitively I knew my healing had to happen in the gut.
Acne = inflammation.
I began to heal my gut by
coming off of the pill (allow my natural hormones to have a chance at healing my body) AND
swapping inflammatory foods & foods that my body could no longer tolerate with foods that my body recognized as medicine
FACTORS & FOODS FOR SKIN HEALTH
Please note that every body is different and this is what worked and continues to work for me / my body
Quality meats (i.e. grass fed & finished beef, pasture-raised poultry/pig, and organ meats — i.e. LIVER daily!)
Oysters (2-3 times a week)
Wild caught fish (i.e. sardines, salmon, and mackerel)
Raw carrots (I love Dr Ray Peat’s Carrot Salad Recipe and the why behind each ingredient)
Probiotic rich foods / supplementation (i.e. kimchi, SEED, and P3OM)
*Collagen rich, clean protein (i.e. 100% grass fed beef protein isolate Be Well By Kelly Protein Powder - Use Code: MUMWITHABUN for $5 off)
Magnesium - sprouted pumpkin seeds, dark chocolate, supplementation
*A skin barrier healing skincare protocol — I credit mine to @healthyskinglows skin healing protocol (use my code JANE10 for a discount)
INFLAMMATION, ACNE, SKIN TRIGGERING FACTORS
These are the foods/factors that hindered my healing and was causing inflammation:
Industrial Seed oils (i.e. sunflower oil, canola oil, vegetable oil, peanut oil, etc)
Gums / preservatives / fillers (found in plant based milks, yogurt, etc)
Most Pasteurized Cow’s Milk based products (if it isn’t raw, I will break out with acne and I can’t digest it!)
Sugar (I’m not keto, but if I’m not mindfully keeping my blood sugar levels stable, I will experience acne)
Antibiotics (I have taken it when I absolutely needed it for surgery, but otherwise I refuse it because it directly impacts my gut and thereby my skin health and immune system)
Gluten (within a few hours to a few days of consuming gluten I not only experience immense abdominal pain, but acne too)
Not enough sleep (using red light, getting up / going down with the sun, and taking magnesium before bed all really help me)
Over exercising
Helpful Lifestyle Changes for Skin Health
I learned to respect my female cycle via cycle syncing. Not only did it help me respect my body via food but also via activity choices.
CYCLE SYNCING VIA FOOD
Focusing on specific foods depending on what part of my cycle I’m in looks like this:
Menstrual Phase
Since hormone & energy levels are at their lowest in this phase, food can be leveraged during this phase to support mood & restore energy levels as the brain gets used to the hormone fluctuation
Iron & Zinc rich foods for remineralization
organ meats, oysters, grass fed red meat, kelp/nori/seaweed, fatty wild caught fish, sprouted seeds,
+ healthy fats for absorption of all the goodness in the above listed foods (i.e. avocado, coconut oil, etc)
Nourishing & energizing foods
bee pollen* (watch my video for all the details you need to know about bee pollen), cottage cheese, bone broth, BWBK protein powder*, buckwheat, dark chocolate
Vitamin C rich food to help with iron absorption
Berries, broccoli, acerola powder, camu camu, watermelon, bell peppers, burdock root
Hydration
Ginger/Green (i.e. bancha) tea, trace minerals via quality salt & electrolytes like LMNT packets* / coconut water, and bone broth!
BEETS for helping with blood flow especially considering blood loss is occurring
Follicular Phase
Magnesium rich foods
spinach cooked, pumpkin seeds, dark chocolate, broccoli sprouts
Fiber
acacia fiber, carrots, avocado, fermented foods, broccoli/cauliflower
Omega 3 rich foods
wild caught salmon/sardines/anchovies, cod liver oil - Rosita brand, eggs
Ovulation Phase
Iron & Zinc rich foods
organ meats, oysters, grass-fed red meat, soaked & soured beans, sprouted organic sunflower seeds
Vitamin C rich food to help with cervical mucus production
Berries, broccoli, acerola powder, cauliflower, broccoli sprouts
Omega 3 rich foods
wild salmon/sardines/anchovies, wild-cold pressed cod liver oil - (i.e. Rosita brand), pasture-raised eggs
Note: This phase and the next phase (Ovulation & Luteal) is when estrogen rises and this hormonal change shows up via histamine symptoms worsening (i.e. bloating, cramping, or headaches)
Luteal Phase
Blood sugar balancing focused consumption of starchy foods for less irritability & more energy
Sweet potatoes baked in lard (a personal favorite!)
Soaked and soured lentils
Rice (cooked & cooled to maximize resistant starch - see this post for how)
Steamed beets drizzled with olive oil
Raw carrots dressed with salt & coconut oil (i.e. Carrot salad recipe) or with hummus
Hydration focus
Cucumbers, watermelon, berries, and electrolytes (i.e. LMNT, coconut water, bone broth)
Magnesium rich foods
Leafy greens: spinach/dandelion greens/beet greens cooked, pumpkin seeds, dark chocolate!
Anti-inflammatory foods to beat the bloat and breast tenderness
Turmeric, ginger, fatty fish, steamed beets, and berries
Scheduling my activities (i.e. workouts and social events) to match my cycle
EXAMPLE: I choose lighter workouts (i.e. stretches, yoga, walks) during 1/2 my cycle (i.e. luteal & menstrual) and more challenging workouts (i.e. heavier weights, cardio, etc) during the other 1/2 of my cycle (i.e. follicular & ovulatory) via Team HomeBodies
A Final Skin Health Note
My skin has become a window to my internal health and I’ve actually grown to be grateful for it.
Now, IF I Breakout…
(which I still do once in a while — because I love to enjoy life, pizza & dessert… and I can’t always get all the sleep I need as a working mom)
After exposure to any of the inflammatory factors I mentioned above, I focus full throttle on my routine of healing my gut via food & lifestyle.
Why I Share my Skin Healing Journey
1) To acknowledge that this journey is TOUGH
Personally, I struggled to show myself grace - there are a lot of tone-deaf statements that come your way when you’re suffering with skin troubles, which can often lead to depression.
“You need to wash your face better - you should try an 8 step skin care routine that helped clear up this other woman’s face. I saw it on the Korean news.”
— an individual with no true knowledge of my skin journey/health/nutrition
2) To lead others to resources & knowledge
My hope is always that by sharing my journey, someone else will grow in hope and find courage to press on. Our bodies were made wonderfully. It can & will heal… if we learn to tune in and support it the right way.
Again, every body is unique and different. What foods may work for others (i.e. conventional meats, regular bread, etc) do not work for me. It was a hard truth for me to accept, but once I did and once I found what foods were my medicine, my gut / body began healing. And one day, I noticed my skin glowing.
Healing is from the inside out, friends. Let’s do it.
Before & After my Skin Healing Journey
Clear Skin Journey FAQ’s
What is your skincare routine/what products do you use?
I made a video on my skincare routine & what products I use. It’s super simple, and I learned to heal / maintain my skin barrier through Sara @healthyskinglows - her Skin Rebalancing Protocol was the final missing piece in my skin journey puzzle. You can find all her offerings here:
Use my code JANE10 at checkout for a 10% off discount on any of Sara’s offerings
Sara is incredibly knowledgeable and gave me the resources and tools I needed. I wish I had stumbled across her content sooner.
What foods helped you clear your skin?
There are So many foods I can highlight but the main ones / heavy hitters (if I had to dwindle it down to a top 3) are: grass fed / finished beef liver, oysters, and healthy fats (i.e. removing inflammatory seed oils)
What sunblock do you use?
I rarely uses sunblock. I just don’t like the feeling, but I am also painfully aware of the studies done on the toxic ingredients that most SPF products contain. Additionally, I’m allergic to fragrance. If I do use sunblock on my face I only use Suntegrity. The ingredients do not make me breakout as it is non-comedogenic! For my body I will use coconut oil when I spend hours on the beach.
How long did it take?
This is such a tricky question because the journey really was like a roller coaster. I tried to “fix” my skin the moment the acne came on (I went from zero pimples to acne covering my face as soon as I started birth control) but I didn’t actually start healing my gut until I came off the pill and began replacing trigger foods (i.e. inflammatory oils, which are everywhere especially if you ever eat out / eat packaged foods) with real quality foods (i.e. tallow, coconut oil, 100% pure avocado oil) — when I made all the swaps (i.e. food, lifestyle, stress management) and worked on internally healing, it took less than a year, but I don’t know the exact amount of time to be honest… I just went from really struggling to realizing one day that my skin was glowing and completely acne free!