Nutrition and Nurture: Postpartum Protein Guides for New Moms

Host Kaile Garcia welcomes expert mama Aisha Owens to discuss postpartum workouts with a focus on hitting protein goals during the fourth trimester and beyond.

Aisha shares her transition from vegan to pescatarian after pregnancy cravings, her difficult postpartum period with anxiety, and how returning to movement supported her mental health with encouragement from her husband.

They discuss practical protein guidance (aiming for at least half of body weight in grams), the high calorie burn of nursing, and simple high-protein foods and meal-prep ideas including protein smoothies, Greek yogurt with granola, beans and rice, ground turkey or beef with peppers, and bean-based pasta like BRAMI.

For movement, Aisha recommends starting with walking and babywearing exercises such as squats and calf raises, building up over 4–6 months. She advises finding mom support, choosing quick grab-and-go nutrition, and using social media positively for connection and motivation.

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