Returning to work while still breastfeeding? You’re not alone mama, and you don’t have to figure it out on your own.

This transition can feel overwhelming, from wondering how you’ll pump at work, to whether your baby will take a bottle, to managing the emotions of this next chapter. But with the right support, strategies, and mindset, you can make it work in a way that suits you and your family.

In this episode, Dr. Renee White shares practical, real-world tips for making the return to work smoother while continuing to breastfeed. Whether you’re expressing at work, introducing a bottle, or adjusting to a new routine, this episode will give you the tools and reassurance you need.

You’ll hear about:

✔️ Talking to your workplace early – How to set yourself up for success with a comfortable expressing space, scheduled breaks, and support.

✔️ Introducing a bottle or cup before returning to work – Why practice makes perfect (and why some babies need extra time to adjust).

✔️ Timing your feeds and pumps – Creating a schedule that works for you, your baby, and your job.

✔️ Keeping yourself fuelled – The best snacks and meal ideas to support milk supply and energy levels during busy workdays.

✔️ Navigating the emotional side – Acknowledging the big feelings that come with weaning, pumping, or shifting your feeding routine.

You’re not alone in this Mama!

Breastfeeding while working is possible, and there’s no one-size-fits-all approach. Whether you continue feeding for months or decide to transition to formula during the day, your journey is yours to own. Be kind to yourself, you’re doing an amazing job!

Need extra support? Whether it’s a meal delivery service, a lactation consultant, or a doula to help you prep, reach out for the help you deserve.

💛 If this episode helped you, share it with another mum who needs it.

Resources and Links:

🛜 Want to learn more about Dr Renee White and explore Fill Your Cup Doula services

Want to be nurtured and nourished after the birth of your baby, have a peek at our doula offerings.

🍪If you want to gobble up our famous Chocolate + Goji lactation cookies, look no further!

📲 Want to chat more about this? Connect with Dr. Renee White on Instagram: @fillyourcup_

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Disclaimer: The information on this podcast presented by the Fill Your Cup is not a substitute for independent professional advice.

Nothing contained in this podcast is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.

Ep. 161 - Check In Tuesday - I'm Still Breastfeeding and Returning to Work - Help!

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