Why 'Bouncing Back' Is the Last Thing You Need to Be Worried About Postpartum

My post partum experience with Ivy was and is intense. Intensely vulnerable, intensely transformative, intensely tiring but intensely rewarding. In this post, I'll explore why "bouncing back" to your pre-pregnancy weight should be the least of your concerns—and how focusing on it instead of prioritising recovery could increase your risk of postpartum depletion

Navigating breastfeeding and adjusting to life with a newborn, while recovering physically and mentally from Ivy’s birth, has been tough. I remember the morning after Ivy’s birth, in the hospital, looking at myself in the mirror and noticing how swollen my body was; I hardly recognized it. I felt proud of how long I labored with her and so grateful for a healthy baby girl, but I could barely look at the emergency c-section incision. It felt so foreign to me, and it wasn’t something I had prepared for in my postpartum period. The incision sat right in the center of my previous surgery scars—four small crosses from my endometriosis laparoscopy ten years prior (go figure). I had really wanted a natural vaginal birth, and this was something I had to grieve in my postpartum period; it meant a lot to me. I struggled to come to terms with the fact that I had to give birth to Ivy via emergency c-section and had to compartmentalize my emotions quickly to focus on taking care of a newborn. In saying that though, there is no heirachy in birth. No birth is "better" than the other, the mothers wishes and the safety of the baby will always be priority. Post partum to me felt like i was starting from scratch physically - like i had been shattered into a million pieces and was now beginning the process of building myself back up piece by piece. It took me a long time to feel comfortable to sit up quickly, walk fast or pick upanything heavy due to the depth of the Cesarean incision - let alone exercise. I would see people on instagram and tik tok with newborns doing box jumps and HIIT classes and i thought to myself, there is no way. Not only was my immediate post partum physically demanding but it was also a huge time of transformation for me as i went from being pregnant to now having a baby - becoming not only George, but also "mum". After being ivys home for the last 9 months, my body then morphed into her sole source of food. I could physically feel the nutrients leaving my body every time she fed - which makes sense when considering the vast array of macro and micronutrients that make up human breast milk - carbs, fats, proteins, vitamins like Vitamin A, D, K, E and minerals like iron, calcium, phosphorous and magnesium. There is a significant increase in the total calories and nutrients—such as iron, calcium, and iodine—that need to be consumed in order to produce nutrient-rich milk for the baby, while also ensuring that the individual’s own nutrient stores are not depleted. The caloric demands required to produce and supply human breast milk vary between individuals (which Emily will discuss later in this article. There is also an unseen mental load for breastfeeding women, planning, timing, pumping, trying to avoid mastitis, being aware of what is and isnt breastfeeding safe - which all adds to the overall physioloigcal demand. An early example -

The anaesthesiologist popped by our room on day two and offered me targin ( a strong pain medication ), I was in so much pain at the time but remember thinking about how the medication would potentially pass through my milk…she was so tiny in my arms, I figured If the medication could make me feel super drowsy imagine what it would do to her ! I asked the midwives about the safety of the drug and they didn’t have any concrete answers for me - just that everyone just takes it and monitors for signs of drowsiness in their baby. I didnt feel comfortable with that so we used pre-expressed colostrum until the drug was out of my system and i could feed her again without worrying. This logic has stuck with me for the last 8 months, i often wonder about how different foods and beverages impact the composition of breast milk. A responsibility I take quite seriously - again, as ivys sole source of nourishment. Perhaps with child two or three the mental chatter won't be as intense but for me i certainly feel the mental load of breastfeeding. Not only do we need to honour the increased caloric demand and increase in nutrients needed in breastfeeding, we also must consider the physiological demand from the birth experience too. The average blood loss from a cesearean birth sits between 500mL-1000mL, that’s almost 1/5 of your body’s entire blood supply, with that profound blood loss comes a loss of iron rich red blood cells and the potential to experience iron deficiency anaemia as a result. Blood loss from vaginal births also exist in a range and we must also consider the risk of post partum haemorrhage after both cesearian and vaginal births. This alone is another example of the intense physiological demand put on the birthing woman’s body and the crucial need for a nutrient rich diet post partum. By considering the intense physical demand of breastfeeding and the birth experience, it’s clear that more nutrient-rich foods and more calories—not caloric deficits and nutrient-poor options—are essential postpartum. Another consideration is the impact of sleep deprivation on our body, the stress of interrupted sleep from our babies teething, going through sleep regressions and developmental leaps increases our need for vitamin C - as our adrenals are put under more pressure to keep up with all of the responsibilities that come with parenting in a sleep deprived state.

East Vs West:

During our preconception phase I did a lot of reading on the eastern post partum model - The eastern post partum philosophy is: holistic and preventative, focusing on restoring balance (e.g., yin and yang) and replenishing the mother’s body after childbirth. They prioritise rest and nourishment for the mother.

Practices like zuo yue zi in China, sanhujori in Korea involve a confinement period (often 30-40 days) where the mother rests, eats specific healing foods, and avoids strenuous activity. Yes you read that right, they will be confined to a space for 30-40 days to STRICTLY rest and eat restorative foods. There is absolutely no mention of weight loss, diets or intense exercise. In the west we often place emphasis on the baby and encourage mobility and independence soon after birth, i feel like author Heng Ou also did an amazing job of summarising the difference between east and western philosophies too in her book "The first forty days" she says: “Somehow, a pervasive idea has spread in modern times that the mom who is out and about soonest with her baby is somehow the strongest, like an episode of Survivor. For some type-A parents, it's almost a badge of honor to say you made it to yoga after two weeks, snuck off to the office for a meeting, or flew with your infant across time zones. But that's all upside down—in a healthy postpartum period, it's she who stays still that wins the prize.” This concept resonates deeply with me. I vividly remember visiting a postpartum physiotherapist for an assessment around three weeks after giving birth. During the appointment, she suggested that I bring Ivy to a reformer Pilates class. At the time, I was still struggling to sit up without discomfort, nowhere near ready to drive alone with Ivy, let alone attempt a workout class.

The mere suggestion sent me into a spiral of guilt and failure. I felt overwhelmed at the thought of packing up my newborn, squeezing into a sports bra, and heading to a Pilates studio. But then I reminded myself of the Eastern philosophy of postpartum care, which prioritizes rest, recovery, and nourishment. Reflecting on that approach gave me a much-needed sense of reassurance that it was OKAY i didn't feel ready and truly needed to prioritse my rest. I also had a really close friend that nurtured me through the post partum period, she had also experienced an emergency c-section and kept reminding me about the need to take things slow and not put too much pressure on my self to bounce back!

Why the bounce back culture can be dangerous for new mothers: As we have discussed above, there is an evident need for restoration, deep nourishment and a period of rest after birth. "Bouncing back" is the antithesis of this. The term "bounce back" often refers to the societal pressure for new mothers to return quickly to their pre-pregnancy bodies, physical fitness, or "normal" lives after childbirth. It implies a rapid recovery or "getting back to normal" in a short period, often without acknowledging the complexities of the postpartum recovery process."Bounce back" culture can lead to significant health challenges for new mothers, nutrient deficiencies and hormonal imbalances, Shifting attention from rapid weight loss to an emphasis on recovery is crucial in order to avoid post-partum depletion.

To shift the focus from bouncing back to our pre pregnancy weight to a proper recovery, mothers can implement the following steps:

1.Focusing on Nutrient-Dense Foods instead of diet or low calorie foods

Incorporating whole foods into daily meals is essential. Look for foods rich in omega-3 fatty acids, iron, and vitamins A and C. Options include leafy greens, slow cooked meats, fatty fish like salmon, eggs, nuts, seeds, and a variety of colourful fruits and vegetables. A diet high in these nutrients enhances energy levels and recovery.

2. Listen to Your Body

Every woman’s postpartum experience is different. It is vital for mothers to listen to their own bodies and give themselves time to heal. Rather than adhering to western societal standards or comparing your post partum to anyone around you, look inward and go at your own pace. It's not a race, and there’s no prize for being the quickest to return to exercise or your pre-baby body.

3. Rest and Sleep

Though challenging with a newborn, prioritizing rest is essential for recovery and hormone balance. Aim to get quality sleep despite interrupted nights. Enlisting support from your village, asking for freezer friendly meals or cleaning, dog walking vouchers instead of baby clothes / toys can help mothers in the post partum as she can delegate responsibilites.

4. Mindful Movement

Instead of rushing back into high-intensity workouts, focus on gentle activities like walking, yoga, or postpartum exercise classes designed for recovery. These movements can improve physical strength and promote mental health benefits through stress relief.

5. Seek Professional Guidance

Consider consulting a nutritionist who specializes in postpartum recovery (like em). They can help create a tailored plan that meets dietary needs while promoting long-term health over immediate appearance goals.

Emily Collyer - Nutritionist Perspective on Bounce Back Culture and Post Partum Depletion

Postpartum depletion refers to the physical and mental deterioration of a mother’s health, often caused by the accumulation of long-term nutrient deficiencies and the continuous demands of pregnancy, birth, breastfeeding, and parenting—both nutritionally and emotionally (1) 

Unfortunately, societal pressures around “bouncing back” after birth often push new mothers to prioritise weight loss and physical appearance over proper recovery and nourishment. This mindset can be particularly harmful to breastfeeding mothers, whose bodies face significantly increased energy and nutrient demands. Shifting the focus from restriction to nourishment is essential for supporting postpartum health. 

Here’s why—and how—you can better support your body during this critical time: 

During pregnancy and breastfeeding, the baby’s needs are prioritised by the body, often depleting the mother’s nutrient stores (2). Combine this with the challenges of maintaining a balanced diet (because let’s face it, takeaway meals often feel like the only option when caring for a newborn), and it’s no surprise that many mothers find themselves in a state of depletion. 

For breastfeeding mothers, the risk is even higher. Daily nutrient requirements during breastfeeding exceed those of pregnancy (3), making it incredibly difficult to meet these demands through diet alone. Without supplementation, many mothers unknowingly develop nutrient deficiencies, leaving them depleted while their babies benefit from the nutrient-rich milk. 

 Postpartum depletion may manifest as: 

• Chronic fatigue and exhaustion 

• Mood swings, anxiety, or depression 

• Brain fog and difficulty concentrating 

• Low libido 

• Weakened immunity 

• Feeling overwhelmed or “on edge” 

More about Breastfeeding and Increased Nutritional Demands 

The composition of breast milk is directly influenced by the mother’s nutrient status (5).  Protein requirements also rise, with an additional 25 grams needed daily (7). After pregnancy and childbirth, protein plays a crucial role in repairing tissues, including the uterus and abdominal muscles (6). The amino acids from dietary protein are vital for the baby’s rapidly developing muscles, tissues, and organs. Inadequate protein intake can compromise the quality of breast milk and, in turn, affect the baby’s growth (6). 

An additional 25 grams of protein daily could look like: 

• 4 boiled eggs 

• 125g of wild caught tuna  

• 150g greek yogurt (~15g protein) 

• 100g raw organic beef steak  
  

The adequacy of energy intake in breastfeeding women should be evaluated in the context of the mother's overall nutritional status, weight changes, and the infant's growth progress. A qualified clinical nutritionist can assist with dietary recommendations and planning.  

The Risks of Restrictive Dieting While Breastfeeding 

Instead of focusing on weight loss, the postpartum period should be a time to replenish nutrient stores and support recovery. 

Postpartum weight retention is often influenced by factors such as irregular and inadequate sleep, disrupted meal routines, limited access to nutritious foods, physical inactivity, and emotional challenges like postpartum depression (9). These challenges emphasise the importance of a holistic approach to postpartum recovery, addressing physical, emotional, and social well-being to support sustainable healing and health.  It can be tempting for new mothers to focus on weight loss to meet societal expectations, but restrictive dieting during breastfeeding is not recommended. Such practices can disrupt milk production and volume, reduce energy levels, hinder postpartum recovery, and exacerbate nutrient deficiencies, potentially leading to health complications (3). 

Before embarking on any weight loss journey, it’s crucial to ensure your body has fully recovered from the incredible demands of pregnancy and childbirth. Within the first six months postpartum, every mother should undergo a comprehensive postpartum assessment to evaluate overall health, recovery, and well-being (10, 11). 

For breastfeeding mothers, this assessment should include an evaluation of nutrient stores to ensure the body is receiving adequate nourishment to meet the demands of lactation (11,9). These demands are significant—breastfeeding requires the highest nutritional intake of any life stage, even surpassing pregnancy. Prioritising recovery and nourishment is essential for both maternal and infant health. 

Postpartum Health: A Nutritionist’s Approach 

1. Assess Micronutrient Intake Firstly, assess the mothers micronutrient intake- essential nutrients that the body needs in small amounts but are crucial for proper function. Key nutrients during the postpartum period include iron, zinc, copper, vitamin D, B12, selenium, manganese, and magnesium. Copper-zinc imbalances are common due to hormonal changes and increase in prolactin. Vegetarian and vegan mothers require special attention to ensure adequate intake of iron, B12, zinc, protein, and omega-3 fatty acids, as deficiencies in these nutrients are more common in plant-based diets. 

2. Evaluate Macronutrient Intake Secondly, assess macronutrient intake. Proteins, fats, and carbohydrates are crucial for energy and recovery. DHA, an omega-3 fatty acid, is often lacking in new mothers but is critical for maternal recovery and the baby’s development. Sufficient macronutrient intake supports tissue repair, milk production, and overall vitality.  c

3. Examine Hormonal Health Pregnancy and childbirth cause significant hormonal shifts, and postpartum recovery takes time. Estrogen levels, for example, may take months to stabilise. Hormonal imbalances, combined with nutrient depletion, can result in symptoms like fatigue, brain fog, low libido, and heightened anxiety. Postnatal depression is often linked to these disruptions. 

Testing (e.g., blood, saliva, or urine) may help assess hormonal health, but addressing nutrient deficiencies is the first step toward balance. Partnering with allied health professionals like naturopaths or acupuncturists can provide additional support for hormonal recovery. 

Table 1.1: Macro and micronutrients, their roles, and their significance during the postpartum period. 

Nutrient	Importance	Examples
Protein	Protein aids in the recovery of the body, including the repair of muscles and tissues. It also provides the amino acids necessary for the baby’s rapid growth and development. Inadequate protein can impact the quality of breast milk and hinder the baby’s growth.	4 boiled eggs  125g of wild-caught tuna  150g of Greek yogurt (~15g protein)  100g of raw organic beef steak
Carbohydrates	Carbohydrates are essential for providing the energy needed for postpartum recovery and milk production. In breast milk, lactose is easily digestible and serves as a quick energy source for the baby. When broken down, it yields glucose and galactose, with galactose playing a crucial role in the baby’s nervous system development. Additionally, breast milk contains oligosaccharides, including human milk oligosaccharides (HMOs), which act as prebiotics to promote the growth of beneficial gut bacteria. HMOs also help protect the baby from infections by preventing harmful pathogens from adhering to the gut lining.	Low GI fruits and vegetables: berries, apples, plums, peaches, apricots, oranges, leafy greens, green veg, sweet potato, capsicum, tomatoes, cucumber
Fats	Omega-3 fatty acids, such as DHA (docosahexaenoic acid), are vital for the baby’s brain and nervous system development and play a key role in supporting the mother’s mental health. Fats in breast milk aid in the absorption of fat-soluble vitamins A, D, E, and K, which are crucial for developmental and immune functions. Additionally, the fat content provides energy and helps regulate the baby’s body temperature. For vegetarians or those who do not consume seafood, a high-strength EPA/DHA supplement is recommended.	Fatty fish like salmon and mackerel, as well as from plant-based sources like chia seeds, walnuts, and flaxseed
Iron	Iron is a critical nutrient postpartum, as it helps replenish stores depleted during childbirth and prevents postpartum anemia, which can lead to symptoms like fatigue, dizziness, and shortness of breath. After birth, a baby’s iron stores last for about six months, after which it must be obtained through breast milk and/or food. If supplementation is needed, organ meat supplements or iron formulas containing lactoferrin are ideal. It’s important to consult with a healthcare professional, as iron absorption can be influenced by various factors.	Heme iron sources, such as red meat, should be prioritized, as they are the most bioavailable form of iron. Non-heme iron sources, including spinach, lentils, and fortified cereals, should also be included but must be paired with vitamin C-rich foods to enhance absorption.
Vitamin D	Vitamin D is critical for maintaining bone health, supporting immune function, and regulating mood. During the postpartum period, many women are deficient in vitamin D, which can also affect the quality of breast milk. Breastfeeding mothers should aim for 20000–40000 IU daily, as many supplements only provide 10000 IU. A deficiency in vitamin D can contribute to bone pain, muscle weakness, and mood disorders, including postpartum depression.	Sun exposure is the best natural source of vitamin D, but fatty fish, egg yolks, and fortified foods can help boost levels.
Zinc	Zinc is vital for immune function, wound healing, and mood regulation. Deficiency in zinc can manifest as poor wound healing, irritability, stretch marks, and a weakened immune system. Zinc is also important for gut health, supporting intestinal lining integrity, which is crucial for mothers with known gastrointestinal issues. During breastfeeding, the body’s demand for zinc increases, making it an essential nutrient to focus on during the postpartum period.	Foods rich in zinc include red meat sources, oysters, nuts, seeds, legumes
Calcium	Calcium is essential for strong bones, muscle function, and energy production. It plays a vital role in maintaining bone density, especially after childbirth when the body’s stores may be depleted. Consult practitioner about vitamin C supplementation if vegan or vegetarian	Calcium-rich foods like dairy, fortified cereals, and leafy greens
Magnesium	Magnesium deficiency can lead to muscle cramps, insomnia, irritability, and mood changes. This nutrient supports muscle relaxation, nerve function, and sleep regulation, making it particularly important during postpartum recovery. Magnesium also helps manage stress, promotes muscle recovery (including pelvic floor muscles), and improves sleep, which is often disrupted during the postpartum period.	Magnesium is found in banana, salmon, mackerel,nuts, seeds, dark chocolate.
Iodine	Iodine is an essential mineral that supports thyroid function, metabolism, and brain development. During pregnancy and postpartum, adequate iodine intake is crucial for both maternal and infant health. It helps produce thyroid hormones that regulate energy production and growth, and during pregnancy, it supports the baby’s brain development.  It also supports breast milk production, benefiting both mother and baby during breastfeeding. Iodine supplementation is not recommended so consult a healthcare provider before taking supplements.	Seaweed, eggs, iodised salt
B6 (pyridoxine), B12, B9 (Folate)	The B-vitamins are critical for energy production, nerve function, and DNA synthesis. Specifically:  Folate supports cell regeneration and repair.  B6 aids in mood regulation by synthesizing neurotransmitters like serotonin, which is important for emotional well-being.  B12 is crucial for red blood cell production and maintaining energy levels.  Consult practitioner about B vitamin supplementation particularly if vegan or vegetarian	Chicken, salmon, turkey, bananas, legumes, eggs, animal protein (beef liver in particular), egg (yolk), citrus fruits

Practical Tips for Postpartum Nutrition 

1. To combat nutrient deficiencies, new mothers should focus on consuming whole, nutrient-dense foods and consider supplements as needed. A balanced diet rich in lean proteins, healthy fats, and a variety of fruits and vegetables is essential for replenishing depleted nutrient stores and supporting overall health. 

2. For optimal postpartum recovery and breastfeeding, prioritise whole, unprocessed foods, stay hydrated, and avoid highly processed options.  

3. Preparing simple, nourishing meals ahead of time or enlisting support from family and friends can help reduce stress during this busy period. 

4. Staying hydrated is vital, with breastfeeding mothers requiring 2–3 liters of water daily. Add half tsp salt to water and consider 1 cup of coconut water. 

5. Incorporating probiotic-rich foods, like kefir or sauerkraut, can support digestion and boost the immune system, while a warm cup of ginger tea can aid digestion. Fiber-rich foods like whole grains and fruits promote gut regularity. 

6. This time is an opportunity to embrace the body's natural ability to heal, especially when nourished with wholesome foods, restorative sleep, gentle exercise, and emotional support. 

7. Lastly, consulting with a healthcare provider or nutritionist can help identify individual nutritional needs, address deficiencies, and create a personalised dietary plan to support both mother and baby during this critical phase. 

Example Day on a Plate 

Breakfast Scrambled eggs (3–4 eggs) with spinach, avocado, and a sprinkle of pecorino or cheddar cheese A serving of fresh berries (blueberries, raspberries, or strawberries) Herbal tea or water with a squeeze of lemon 

Mid-Morning Snack 3 Brazil nuts and seaweed snacks (dried nori) 

Lunch Grilled chicken breast with a mixed greens salad, topped with olive oil, lemon juice, and crumbled feta cheese Roasted sweet potatoes with a pinch of cinnamon 

Afternoon Snack Apple slices with almond butter or half a papaya with ½ cup of Greek or coconut yogurt 

Dinner Baked salmon or slow-cooked chuck roast with sautéed broccoli, zucchini, and mashed cauliflower (with butter and garlic) 

Evening Snack 2 squares of dark chocolate or 2 Medjool dates stuffed with cream cheese or butter 

@emilycollyerr BHSc clinical nutrition

@gmnaturopathy BHSc Naturopathy

REFERENCES 

 cover image: celeste sheils photography

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