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The Healthy Postpartum Mama Podcast- Episode 3 Hey, I'm Kilah, and since becoming a mom, I struggled with mental illness, just feeling so depleted. That was nine years ago, and then I realized that so many moms are just like I was. I've finally reclaimed my health holistically, and I wanna teach you how to do the same. Whether you're newly postpartum or a few years in this podcast is for you.

It's time to recover your health so that you can show up as the mom that you deeply desire to be. This is the Healthy Postpartum Mama podcast. Let's learn and heal together.

Hey, Healthy Mama. Welcome back to the podcast. I'm your host, Kilah Lawson. I'm the owner and founder of Elephant Baby, where we provide extensive support to moms in their first few years postpartum. I'm also a postpartum doula and I've been known as your postpartum vitality coach because I've been helping moms reclaim their health holistically, not only when they're newly postpartum, but even years into their postpartum journeys, and I'm also a mom of five myself, and I truly appreciate you sharing this space with me today and tuning into the podcast. I've gotten some amazing feedback over the first few episodes, so I'm so excited just to be here, creating this community for us to just learn and heal together.

So welcome to the podcast. If you have not checked out the previous episode, it's overcoming postnatal depletion part one. So this is part two of our little, I guess if you wanna call it a series, we can call it a series, but our series on postnatal depletion. So make sure you check out that episode. I take some time to just really define what postnatal depletion is and begin to outline nutritional protocols that you can implement into your routine in order to combat and prevent postnatal depletion. So if you haven't checked out that episode, you wanna be sure to do that because like I said, this is part two of the series on postnatal depletion. All right, so go ahead and get comfortable.

This is your time to truly nourish your soul and just to relax. So I know as moms, we don't really get that very often, so take 30 minutes to yourself, whether you're listening in the bath or the shower in the car, this time is for you. This space is for us.

Grab a warm and nourishing beverage if you can. Today I'm drinking bone broth and I wanna share with you guys the benefits and the recipe of bone broth. Man, it's such a great beverage for moms who are like, who are newly postpartum or experiencing postnatal depletion and trying to reclaim their health since the onset of symptoms of postnatal depletion.

The recipe. I just wanna say too, that if you're watching on YouTube, I hope it's not super weird. I'm standing today. It feels it's like a weird energy, but it's a good energy. So I hope it's not too awkward. I hope it doesn't put you in a position where you feel like you can't relax. But the bone broth recipe, so I used beef bones for this recipe.

This is a beef bone broth. You can use fish bones, you can use chicken bones. So I started with my beef bones. I blanched my bones for 15 minutes. So blanching just helps to remove any residue from the bones, and it makes your bone broth a little bit more clear when it turns out. Again, I don't do great with measurements.

I just had a large stock pot and I filled the stock pot with at least halfway with bones. I poured cold water over the top of the bones and then brought to boil and boiled for about 15 minutes to blanche. Then I strained the bones and I got out my roasting pan and I added, I actually used a cast iron skillet, but I added some carrots, some celery, some raw garlic, onions, and some peppercorns, and I roasted the bones.

I put a little olive oil on top of the bones and the vegetables, and I roasted them on 450 for about 30 to 40 minutes. And then from there, that's when I started the simmering process. I put everything into the pot, except I actually did not leave my vegetables in the pot to simmer. I actually only used the bones.

I put in some more fresh garlic and some more pepper. Some people put vegetables into their bone broth. Some people add additional spices than what I'm gonna tell you, but it's really up to you. I just wanted a simple bone broth. I really wanted my bones to shine in the recipe. So I didn't add a bunch of extra stuff, but you can add a couple of cinnamon sticks, some apple cider vinegar and bay leaves and star anise, and then you're just gonna simmer that broth.

The longer it simmers low and slow, the better. I actually simmered my broth for 36 hours and it turned out beautifully. The bone broth, I stuck it in the fridge and today I pulled it out of the fridge for the first time and it was so gelatinous. , I'm like, raving about this to my husband, and he's like, uh, like okay...

Only people who like make , bone broth truly understand. But, it's so gelatinous, there was a thick layer of fat on the top and there's so many benefits to bone broth, including just the fact that it helps with healing the gut. This is something that we're gonna be talking a little bit later about when we discuss overcoming postnatal depletion and how a gut plays a part in your healing journey. But bone broth is great for gut health. It improves joint function. Bone broth has been known to help with combating mental illness and also improving brain function. There are so many benefits to bone broth. If you don't believe me, just google it yourself.

But yeah, let me know how you guys love the bone broth. Join us in the Healthy Postpartum Mama community and let me know if you made the recipe and how the recipe turned out. Or if you have a different recipe that you wanna drop into our community on Facebook, then feel free to join us in the Healthy Postpartum Mama Facebook group.

So the group is for moms who are planning postpartum, newly postpartum, or if you're a few years into your journey, you can join us as well. All right, so let's get started into this episode. I'm so excited just to share with you guys about how you can overcome postnatal depletion in your postpartum journey if you're experiencing it.

If you want to do an assessment to know if you're experiencing postnatal depletion, if you're experiencing , mild symptoms, moderate or severe, then I would highly encourage you to join us in the Postpartum Wellness Revolution membership. It's my membership hub that I've put together specifically for moms.

A lot of what I'm talking about on the podcast. Is in the membership, but the membership is a great resource because I've put together some video recordings and divided them into lessons that you can watch at your own pace relevant to moms who are new and planning, and then moms who are a little further into their journeys.

So I give a lot of information on video through lessons that you guys can have access to. The membership also includes a recipe gallery that you can utilize in order to just access nourishing meals that you can start implementing into your diet. And there's a ton of other benefits in the membership.

I'm gonna be dropping meal plans, shopping lists, all kinds of goodies: a step-by-step replenishment program. I'm excited about it, but if you're not in that membership, make sure that you check it out. Just learn more. I'll drop the link for you guys to learn more in the show notes. All right, let's get started.

Overcoming postnatal depletion part two. So like I said, part one, we discussed a lot of nutritional practices to implement. What micronutrients you should be focusing on replenishing what your macronutrients should look like. Today we're going to discuss rebuilding your hormones and your energy levels, and as an integration of rebuilding your hormones, we're going to discuss gut health. That's probably gonna be it's own little segment. There's alot of things to say about gut health. So I'll likely do a whole separate podcast episode just on gut health. But I'll give you an intro to what you should be looking at when we talk about gut health and gut healing.

So let's get started. Rebuilding your hormones. So let's first define hormones. What are hormones? So hormones can be defined as chemical messengers that carry signals from one point to another point. The points of origin are different glands within your bodies, like your ovaries, your thyroid, your pancreas, your adrenals, and the target is usually different cells within your bodies.

All right, so simply put: our hormones carry signals from one point to another, and during the process, they bark out at various orders just to make sure that your body is doing what it's meant to be doing. All right, so your hormones must deliver messages clearly because when your hormones are not delivering these messages clearly, then it usually manifests as poor sleep, brain fog, skin issues, all kinds of symptoms that are associated with hormone imbalance or hormone disruption. So when you're depleted, your hormones are thrown all out of whack. A lot of times what happens with new moms is we try to lose our baby weight and we go on a restrictive diet, and the restrictive diet does not allow for our bodies to really intake a lot of those nutrient dense foods that our bodies need. And as a result, our hormones start to signal to our brain that, hey, your body is in starvation mode. And when your hormones signal to your brain that, hey your body starving itself, then your body automatically slows down its metabolism and it just reacts by going into starvation mode. And so this is an example of just what may happen when our bodies are depleted and we're experiencing how that correlates with hormone disruption. So in order to really break down what could possibly be going on with your hormones when you're experiencing postnatal depletion, I feel that it's necessary to talk about what's going on with our hormones during pregnancy. So when you think pregnancy hormones, you're probably automatically thinking estrogen...progesterone. During pregnancy, there's just a hormonal surge that happens to support the growing fetus and just to support your body throughout all the changes that are happening when you're growing your baby.

So your estrogen, it's responsible for expanding your uterus, your progesterone is responsible for developing the placenta. The increase in estrogen and progesterone, it happens. It's inevitable. Those hormones are much higher than what they were during pre-pregnancy. Not only is there a surge in your estrogen, in your progesterone levels, but there's also a surge in your thyroid hormones and your cortisol levels and your thyroid:

the reason for the increase is to support the development of the brain of your baby and your cortisol: a lot of the increase is happening around the third trimester, and the reason might be just to help keep you healthy and more energized. So the high cortisol might be why you, you feel that nesting towards the end of your pregnancy and you have all this energy and excitement just to be able to prepare for the baby and to clean every room in the house.

And so it might even be responsible for your thoughts of, I want this baby out of me. I'm ready for this baby to come. We get it right. Your hormone levels are different during pregnancy. There's a huge surge. So when we're talking about postpartum and after you've had your baby, it's really important to recognize that after you deliver your placenta, your estrogen levels drop 90 to 95 percent and your progesterone plummets almost to zero within 48 hours of you delivering your placenta. Not only is your estrogen and your progesterone dropping, but also your C R H, which is responsible for producing cortisol within your body. Your C R H is also dropping. So if you aren't physically nurtured or emotionally nurtured, During those first few weeks postpartum, then your C R H will not return to normal levels.

So this is why I always just emphasize the importance of rest, tending to yourself, tending to your needs, and those immediate weeks postpartum. So low cortisol is associated with multiple things, including extreme fatigue, allergy flareups, and there's also research that's coming out to show that low cortisol is linked with the progression of autoimmune issues.

If you guys have been around me for a while, then you might have heard me talk about how 30% of mothers are experiencing an onset of autoimmune issues within their first few years postpartum. Good question to ask is, could it be related to cortisol, c r h and other hormones? So what can we practically do about hormone depletion?

As I've said time and time again, the depletion is inevitable. We know there's an increase in hormones during our pregnancy. We know that when we hit postpartum, it's inevitable. Some of us are in situations where we've had babies years ago, and our hormones never, we never replenish, and our hormones are still out of balance.

They're out of whack. We're experiencing autoimmune issues. Other hormone related issues. And so I wanna give you some practical insights on how you rebuild your hormones, because this is the key to really overcoming and combating postnatal depletion. So this is gonna be relevant to moms who are newly postpartum.

And again, if you're further along on the journey. This is relevant to you as well. So the very number one thing when it comes to your hormone repletion is, I shouldn't say the number one cuz this is all pretty, everything that I'm gonna say is pretty equally important. But the number one thing that I'm gonna discuss, and if you have not grabbed a piece of paper and a pen, make sure that you do that cause you're gonna wanna write this down. All right, so number one is getting sleep and getting. And every time I talk about sleep and rest, I feel like that people who are listening in are probably rolling their eyes like, we're not getting sleep Kilah my baby's waking up every two hours, like my three-year-old, she just started sleeping. She still climbs in our bed every once in a while, but I feel like we, we first started having kids 10 years ago, and within the last few months, it's been the first time where we haven't uninterrupted sleep. And my husband might say something different because I pretend to be sleeping when I hear the kids coming into our room and he doesn't. He'll tend to them.

But this is the reality of motherhood having waking babies. So when we talk about getting sleep and getting rest, like what does that practically mean? I'm so glad you asked. So getting rest practically. And this is, I'm not gonna dive too deep into this right now, because further into the episode we're gonna talk about rebuilding energy.

And that is, that's correlated, that's the same thing. I'm gonna give you practices to implement to rest when we talk about rebuilding energy, but getting sleep. Truly means prioritizing sleep. I 100% believe that we can still get restorative sleep, even if we're only sleeping two to three hour stretches per night, even if we're not getting eight hours of sleep in one stretch without being uninterrupted.

And it really starts with prioritizing your rest. So making sure that if you are able and you have a newborn, and if you're able to shut your eyes and go to sleep when your baby is sleeping throughout the day. Do that. The dishes can wait, the laundry can wait. All of that stuff doesn't matter because look at what's at stake here.

Your hormone levels, your health, not only your immediate health, but also your long-term health. Your health matters, and if you have to choose between doing house chores when the baby's resting and getting sleep, choose your sleep okay. Because the dishes will always be there. Your health may not always be there.

So prioritizing sleep and prioritizing rest. And again, I'm gonna share with you a little bit more about what rest, what prioritizing rest looks like on a practical level when we talk about rebuilding energy. . All right, so just to draw this together and put it together. When you put your body in a state to rest, it helps you to get more restorative sleep.

When you go down to lay down at night, it promotes good sleep. Whenever you are resting throughout the day, whenever you are doing things to put your body in a state of relaxation and calm, it's helping to balance your hormones. It's helping to eliminate. And it's helping you just to promote restorative rest.

All right, so number one was getting good rest, getting good sleep, and prioritizing sleep. All right, number two, when we're talking about lifestyle changes to help you improve your hormones and just to balance your hormones, all about diet. Now, if you missed last week's episode, I would recommend you again, go back.

Listen to it because I talk all about diet. I also talk about this in the membership. I give you a full guide to hormone recovery and a full guide to what you should be eating, what you should be eliminating all within the postpartum Wellness Revolution membership, but improving your diet and focusing on eating foods that are whole foods from the earth.

Eliminating processed foods, including fermented foods into your diet to help to establish your gut microbiome, drinking nourishing beverages. Improving your diet is really a huge foundation in restoring and rebuilding your hormones if you're experiencing or combating postnatal depletion.

All right. Another thing that you can do to rebuild your hormones is to simply move your body more. All right, so this means going outside and taking a walk. Or for me, a lot of times what that meant is just simply stretching. Stretching felt so good. It still feels so good to me at time, but sometimes I think to myself, Ooh, I have to exercise.

I gotta get a workout in. Or I have to do this. But sometimes I'll intentionally just be like, I'm gonna spend 15 to 20 minutes stretching. That's gonna be my workout for the day. So moving your body in a loving way, whatever that means for you in this season. Don't force it, especially if you're immediately postpartum, but moving your body in a loving way.

I like to do a Tabata dance workout on YouTube. Dancing is a really great way to just help to increase certain endorphins that helps you balance your hormones . And your body needs movement. So it's another thing that you can implement into your daily routine in order to help rebuild your hormones.

So the next thing that we wanna consider when we are discussing, what it takes to rebuild our hormones is detox. And I always say, let's start with the largest organ- our skin. What are we putting on our skin, you guys? When we are putting a ton of toxic chemicals on our skin, it can literally disrupt your hormones.

So pay attention to what you're putting on your face, your makeup, your soap, your facial cleanser, what are you using as your lotion like. We want to ensure that the things that we're putting on our skin that's entering our bloodstream, that has the potential to impact our hormones, that we're just incorporating stuff that's clean and not damaging to our health.

This is so important, and I don't want you guys to get too stressed or anxious about this because the truth is that we are going to come into contact toxic chemicals no matter what, but just be intentional about the things that you can control. So two really great resources that I love as I've started learning to read labels to make sure that, hey, is this is, Parfum, like what is parfum like..is this damaging to my health? Yes it is, by the way. But a couple of resources that I used were made safe.org and also ewg.org. The last thing that I wanna touch on when it comes to rebuilding your hormones is your gut health. And honestly, this topic, we're gonna save it for an entire episode, or maybe two because there's so much that can be said about gut health.

But as an introduction, I do wanna share with you how your gut health interconnects with your hormones. Let's go back to what happens with so many mothers after birth. So after we have our babies, a lot of moms go back to doing some of the same things that we were doing pre-pregnancy. We eat the same.

We still try to maintain all of our other roles. We neglect our rest. So all of this impacts your gut health. All right, so what happens is, we are not paying attention to the foods we're eating, so we're not eating foods that are supportive of the digestive system.

And a lot of times this actually causes gut damage. A lot of times we actually damage the outer layer of our gastrointestinal tract. And it creates what we call leaky gut. And leaky gut is essentially that lining is damaged and this causes food particles and other particles to enter into the bloodstream that the body sees as foreign and it manifests as a health issue or an allergy flareup, or some other issue.

So a lot of times, moms experience allergy flareups and just other chronic issues after childbirth without realizing that, hey, we contributed to this because, we weren't aware of what changes that we needed to implement in order to support our postpartum bodies, and now we've caused thisdamage. I think I mentioned in the last episode that it's not only important to just eat the right things because we could be eating fruits and veggies and all the good things all day long, but if your body isn't able to absorb them due to the damage of your gut, then that's a problem. The outer lining of the gut can also be damaged due to an excess amount of inflammation within the body, stress ,and certain pharmaceutical drugs. So when talking about gut microbiome health, we want to consider what disrupts a healthy gut microbiome and just the balance within your gut microbiome. And some of those things can include what we discussed before, just ultra processed foods, alcohol, lack of sleep, lack of exercise, environmental toxins such as heavy metals or pesticides. There are so many things that can disrupt our gut balance. So we wanna really focus on ensuring that we are implementing activities within our life and implementing foods in our diet that are going to overall just promote a healthy gut.

I talk about this in detail and the postpartum wellness revolution, so you definitely wanna make sure you check it out. All right, so we've covered pretty good information on what it looks like to rebuild your hormones, and we've talked about what rebuilding hormones looks like in correlation with balancing your gut health.

And so next I wanna move on to rebuilding energy and what that truly looks. I mentioned before that in order to truly rebuild energy that we must rest. A lot of times that's the last thing that we think about, that, oh, I need to rest in order to get my energy levels up, but we truly need rest in order to rebuild our energy levels.

And when we are resting properly throughout the day, then this can help to lead to restorative sleep at night. So what are some practical practices that you can implement into your daily routine? So the first energy building, Practice that we'll discuss is acupuncture. Acupuncture has been around for thousands of years.

It's a practice used within traditional Chinese medicine. So the basic premise is that your body's "qi", which is your body's life force or energy. It runs through certain meridians within your body, and if those meridians become blocked, then your energy becomes blocked. So acupuncture is the practice of using micro fine needles to stimulate certain points within your body to help release the energy flow.

Acupuncture has been found to be highly effective in just helping the body to heal and increase energy. And the energy is not the type of energy that you get after drinking a cup of coffee. But the energy comes about when systems within your body are able to communicate better. And acupuncture has really just been found to be highly effective for moms who are experiencing depletion.

So I definitely recommend you to try to find licensed acupuncturist in your area. The next energy building practice that I want to talk about is diaphragmatic breathing. When you focus on your breathing, it helps to release physical tension and also mental tension. Sometimes we go about life, like literally not breathing, or we're breathing very shallow.

Diaphragmatic breathing is when you draw breath from your diaphragm and you allow that breath to nourish your organs, your blood, and just all of your bodily systems. And this brings about so many health benefits. I literally have reminders on my Apple Watch that help me to be intentional about just slowing down, breathing..

Just giving myself space to create energy within my body. This practice is one that can be implemented immediately. It doesn't take anything to tell yourself, okay, slow down and just breathe. And there's videos on YouTube on how to correctly execute diaphragmatic breathing. So feel free to do a search. The next practice that I wanna cover is restorative yoga.

Restorative yoga is the concept of placing your body in strategic positions so that you can nourish your organs, increase your blood flow, and just overall bring healing and relaxation to your body. And when you pair this with diaphragmatic breathing, it really can do some amazing things for your health.

Restorative yoga is perfect for newly postpartum moms because you can use things like blankets and blocks to support your body as your body may not be strong enough to support itself in certain restorative yoga positions. Some restorative yoga poses that you might be familiar with are legs up the wall, and my very favorite is child's pose.

I love a good child's pose. I'll just sit in that position for five to 10 minutes a day and that just helps to release tension in my hips and it just, again, it helps me to be intentional about putting my body in a state of relaxation, which is critical if we're gonna bring our hormones to balance and truly rebuild our energy.

The last restorative practice that I wanna touch on is meditation, and I'm gonna couple in prayer with this because a lot of times when I take time to do a guided meditation or just to slow down my mind and refocus my thoughts on positive things, I am praying as well. But meditation has a lot of the same benefits as the previous restorative practices that we just touched on.

And what I want you to take away from this is that it's so important for you to put your body and your mind in a state of relaxation. Sometimes meditation can be difficult, especially if you haven't done it before. I like to start with guided meditations. There's an app in the Apple Store called Abide that I really love.

It's a guided meditation centered around Bible verses. So I love diving into that app. But you can find guided meditations on YouTube. We also have guided meditations within The Postpartum Wellness Revolution Membership. There's a whole gallery of meditations that you can access that are specific to postpartum healing and recovery.

And then when you feel comfortable enough to not use a guide, I'm not there yet, I have to still use a guide; but you can also just feel free to do non guided meditation as well. The basic concept of meditation just involves you finding a quiet and peaceful space, really focusing on your breath work.

And as I'm talking about this, like it's making me want to just like, take time to breathe and just to settle in now, but you're focusing on your breath work. You can set your mind on an intention or you can visualize something that helps you to relax your favorite place, like the beach or the park.

Just something that really allows you to focus in. And like I said before, I often couple in prayer with my meditation, especially if I'm meditating on a scripture or a thought that God's given me. I love to journal my prayers or sometimes just audibly speak to God. This is a really great way for me to reset.

So hopefully you can start implementing some of these restorative practices into your daily routine because like I said at the beginning of this episode, when it comes to rebuilding sleep and getting good quality, restorative rest, it starts with the practices that you're implementing throughout your day as you put your body.

States of peacefulness and if you, when you put your mind in a state of mindfulness, then this encourages sleep when you go to lay down your head and it helps to balance your hormones and there's so many other benefits to implementing restorative practices to your day, and it's very crucial for overcoming depletion.

So we've touched on rebuilding your hormones. We've talked about rebuilding your energy. And the last area we need to talk about is rebuilding your sleep. Now, a lot of the restorative practices that we touched on when we talked about rebuilding energy is almost like the precursor to rebuilding your sleep.

When you practice restorative practices throughout your day, you're automatically doing yourself a favor for overnight sleep. But let's get into some practical things that you can do to rebuild your sleep. The very first thing that I'm going to recommend is to limit blue light exposure a few hours before bed.

And the reason for this is that your pineal gland helps to produce melatonin and any sort of light will confuse your pineal gland and may prevent melatonin release, and that could prevent you from falling asleep. The next thing that we wanna talk about is just sleep hygiene. You wanna make sure that you're avoiding any rigorous activity two hours before bed.

You want to ensure that you're avoiding any stimulating mental activity. One of my favorite shows is the 100, and I had to stop watching that before bed because it was just so mentally stimulating and it was disrupting my sleep quality. So avoiding mentally stimulating activities is crucial. You also wanna pay attention to what you're eating before bed.

Avoid foods that cause gas. Avoid caffeine. Additionally, what are you doing to wind yourself down? Do you take a bath at night? Do you take a warm shower? What does your routine look like? Create a routine to improve your sleep quality. We talk about routine when it comes to our kids, but when it comes to ourselves, we have no sort of routine and honestly, sleep routines can help us to get better.

One thing that we don't talk about is the space that you sleep in. Is your space free of clutter? Is it a place where you're like, Ooh, I can't wait to wind down in my bedroom and just relax and go to sleep? Or does it bring you anxiety when you go to your room if the clutter and mess in your room is initiating anxiety?

That is not good for sleep hygiene. So clear out your space. If there's one space in your home that is a clean, relaxing space, let it be your bedroom. Make it a goal tonight or before the end of the week to just clear out your bedroom and create a sanctuary so that you can truly find good rest. You also wanna pay attention to the temperature in your home.

The ideal temperature for sleep is gonna be anywhere. 60, which is on the very, very low end for me to 69 degrees. The last two things that I'll touch on, one supplements. There are supplements that you can take in order to improve your sleep. I give a whole list of recommendations in the postpartum wellness revolution, but something that I just love to incorporate in my nighttime routine is a cup of chamomile, lavender tea. Chamomile and lavender are both known for just helping you to relax and just promote good sleep.

And the last thing I'll touch on is Earthing. Earthing is about giving your body the electrons that it needs in order to thrive. We can get these electrons from the Earth's electrical field. We were not made to spend all day indoors. Our bodies literally need the elements of the earth in order to thrive.

So if this is your sign to get up outta your house, I know we're working from home. We're doing all of these things and it's so easy to stay at home and a lot of times I don't like getting out and I have to force myself out. Our bodies need those electrons to thrive, and one of the ways that we can do that is simply by walking barefoot on the Earth's grass, putting our hands in the mud. , If you're nearby a beach, then I would encourage you to walk on a beach. or let your body and your skin feel natural waters. Just do whatever that you can in order to feel the earth in a way that your body needs. I hope that this podcast episode has been beneficial for you. I've given out a ton of information.

So if you need to go back and rewatch and retake some notes, that's fine with me. If you wanna continue this conversation, make sure that you head into the Healthy Postpartum Mama Facebook group. I'll be sure to drop the link in the show notes. You can also join us in the Postpartum Wellness Revolution.

It's my very own membership that I've put together so that you can have access to the information and resources that you need to reclaim your. And as always, I'm so excited for this community that we are creating where we can learn and heal together. I'll see you on the next episode.