EP 341: 4 Things Killing Your Milk Supply

It’s World Breastfeeding Week AND Breastfeeding Awareness Month—two perfect reasons to take a moment and celebrate all the mamas out there doing their thing, whether that’s breastfeeding, pumping, or just doing their best. But here’s the thing: A huge percentage of moms plan to breastfeed, but by the time their little one hits 6 months, only about 25% of them are exclusively breastfeeding. 😱 Why does this happen?

Turns out, there are some sneaky “silent killers” of your milk supply. These aren't loud, obvious problems—they’re subtle factors that can quietly sabotage your efforts without you even realizing it. Lucky for you, Doula Liz is here to help uncover these milk-draining culprits and give you the tools you need to keep your milk flowing strong!

1. Stress: The #1 Milk-Supply Assassin

We all know stress is bad for our mental health—but did you know it can also tank your milk supply? Yep, when you’re stressed, your body produces more cortisol (the stress hormone), which directly interferes with your milk-producing hormones. The result? Less milk. Ugh!

Stress can sneak in from all angles: lack of sleep, juggling work and family, or the pressure to be the perfect mom (which doesn’t exist, by the way). The fix? Take a deep breath. No, really. Focus on managing your stress levels with deep breathing, taking breaks, and giving yourself grace. You can’t pour from an empty cup, and your milk supply definitely needs you to relax a little!

2. Medications: The Unintended Milk Blockers

Medications—whether prescribed or over-the-counter—can also quietly block your milk supply. Some meds, like certain decongestants, hormonal birth control, or even some antidepressants, can mess with your milk-making mojo.

What should you do? Before popping any pill, check in with your doctor or lactation consultant to ensure it’s breastfeeding-friendly. If you need a medication, they can recommend alternatives that won’t affect your supply. Always advocate for yourself and your baby—your milk supply deserves it!

3. Sleep Training: The Double-Edged Sword

Sleep is something every new mom craves, right? Many moms turn to sleep training techniques to help their baby sleep longer stretches, but too much sleep training too early can affect your milk supply. Why? If your baby sleeps through the night without nursing, your body may get the message that it doesn't need to produce as much milk.

The trick here is balance. Sleep training can absolutely work for both you and baby, but don’t neglect your milk supply. Keep up with nursing or pumping during those long stretches of sleep. Your body will be grateful for the regular milk “reminders,” and your baby will thank you for the nourishment.

4. Bounce-Back Culture: The Pressure to “Snap Back”

Let’s talk about “bounce-back culture” for a minute. You know, that unspoken pressure to lose the baby weight immediately, get back to your pre-baby routine, and look like you’ve got it all together just weeks after giving birth. Guess what? That pressure can actually hurt your milk supply.

When you’re putting all your energy into bouncing back physically or emotionally, you may not be paying enough attention to your body’s needs. Exhaustion, stress, and the constant hustle to “get back to normal” can cause your milk production to dip. Your body needs nourishment, rest, and time to heal—not pressure.

The solution? Let go of that “bounce-back” mindset. Focus on nourishing yourself and your baby. Rest, eat, hydrate, and let your body do what it needs to do. There’s no race to get back to your pre-baby body. Instead, focus on the now, and remember: Your health and milk supply are far more important than any societal pressure to “snap back.”

So there you have it! Stress, medications, sleep training, and that pesky bounce-back culture are the silent killers that can drain your milk supply. The good news? They’re all manageable, and with a little self-care and mindfulness, you can keep your supply strong. Don’t let these hidden culprits stand in the way of your breastfeeding goals. You’ve got this, mama—keep taking care of yourself, stay hydrated, and celebrate every drop. Here’s to a happy, healthy World Breastfeeding Week! 🍼💪🌸