Trial review
Today, take care of yourself, too.
While you look after your baby,
you deserve care, too.
Knowledge for this week is coming soon.
Week 4 knowledge
Daily check-ins
Next stage 3–6 months
Go a little deeper
Recommended courses
Support for whatever’s on your mind
Ask an expert, find your people, or take a moment for yourself.
0–3 months · Pocket help
Find what sounds familiar.
Open a question card for practical tips and when to ask for help.
Open guide Close guide
What you can do
When to get help
- Bright or dark red First few days
- Pink or light brown Following days
- Creamy yellow-white Later weeks
Week 4 guide If lochia continues, it’s often pale. Color and timing vary.
Example only. Sleep and wake times vary.
Foods to choose
- Protein
- Eggs, tofu, lentils and salmon
- Fruit and veg
- Spinach, carrots and apples
- Whole grains
- Oats, brown rice and whole-wheat bread
Avoid or limit while breastfeeding
- High-mercury fish
- Avoid shark, swordfish and bigeye tuna.
- Alcohol
- Skipping alcohol is the safest choice.
- Caffeine
- Limit to 200 mg a day, including coffee, tea and energy drinks.
Course instructor
Gina Conley
MS in Exercise Science · MamasteFit head coach
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