Episode 70: Ancestral Nutrition For Healthy Weight Loss While Breastfeeding

The Ancestral RDs Podcast show

Summary: Thanks for joining us for episode 70 of The Ancestral RD podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you'd like us to answer it on the show! Today we are answering the following question from a listener: “Hi, do you ladies have suggestions on postpartum nutrition, ancestral style? I am 12 weeks since delivering my baby and exclusively nursing, looking to lose the last 10 to 15 pounds in a healthy way. I’ve found nursing increases my appetite, especially for carbs, and I’m struggling with the right caloric balance to lose weight. I walk 10,000 steps and lift weights for 30 minutes, 2 to 3 times a week. Thanks." If you find your appetite is up and you’re craving carbs, don’t miss today’s podcast! While weight loss during breastfeeding follows similar principles as normal weight loss, there are special considerations that warrant attention. But after your baby is born, it can be a challenge to find balance in daily life, let alone your diet. Today we discuss adjusting calories and macronutrients and explain how to experiment with these ratios for safe and effective weight loss during this special postpartum period. Also hear tips on how to address other significant lifestyle factors that can impact your weight loss goals such as exercise, hydration, and stress. Here's what Laura and Kelsey will be discussing in this episode: How to adjust calorie needs for weight loss during breastfeeding Importance of ensuring appropriate caloric intake to maintain adequate amount and quality of breast milk production Why short term tracking of your diet will help you discover exactly what you’re eating and allow you to accurately adjust intake Symptoms to watch out for that signal you’re eating too low calorie Guidelines on adjusting macronutrient ratios for weight loss during breastfeeding Signs that you tolerate carbohydrates well Symptoms that signal you are not eating enough carbs Importance of experimentation with your calorie intake and macronutrient ratios to find what works best for you Tips for getting adequate water intake throughout the day Tips for increasing nutrient density when diet isn’t optimal Exercise recommendations for effective workouts when short on time Ways to improve sleep quality even when quantity is low Importance of stress management  Links Discussed: MyPaleoRehab.com Weston A. Price Foundation Wise Traditions 2016 Conference TRANSCRIPT:  Kelsey: Hi everyone. Welcome to episode 70 of The Ancestral RDs. I’m Kelsey Marksteiner and with me as always is Laura Schoenfeld. Laura: Hey everybody. Kelsey: How are you doing today, Laura? Laura: I’m good, just finishing up a pretty intense week, which part of that is because I’ve been traveling so much and I’ve tried to squeeze some extra clients on days that I don’t normally see clients. Then the other part of that is anytime that I do have “free time” I have been working on my seminar for the Weston Price Conference in November, which that’s due in I think let’s see, two weeks. No, a week and a half. Wow! Kelsey: Wow! You’re like oh crap! Laura: Well it’s funny because my mom’s presenting as well and she keeps asking me how things are going. She’s like how’s your presentation coming? I’m like I feel like presentation is really not the right word because I have six hours of material I have to create. Kelsey: Right. Laura: To be fair, I think some of that will be question and answer time and I might do some kind of break participation stuff. I don’t know, we’ll see, just to make it a little bit more interesting. Kelsey: Yeah. Laura: But I think I probably have a least 4 to 5 hours worth of material I have to curate. Kelsey: That’s a lot. Laura: Yeah, I don’t really know what I was thinking when I signed up for it because I’ve only done like a handful of live presentations, or talks,