Four questions about breastfeeding, answered

With Joelleen Winduss Paye, lactation consultant (IBCLC), endorsed midwife, naturopath, and a familiar face at Kōra Pilates.

Every feeding story looks different. Some begin easily, some take weeks to find their rhythm, and some take a turn nobody planned for. None of them is a failure.

What they share is the timing. It all arrives while you're healing, getting to know the newest member of your family, and running on very little sleep - a tender stage where the right support can make a huge difference. 

Joelleen Winduss Paye is an IBCLC, an endorsed midwife and a naturopath - and, happily for us,a part of the Kōra community.  

We asked her four of the questions to help expectant mothers feel a little more prepared for whatever their own journey looks like.

1. Is there anything I can actually do now to prepare for breastfeeding?

Absolutely! Pregnancy is one of the best times to prepare for breastfeeding. Learning how breastfeeding works, understanding your newborn's behaviour and feeding needs, and knowing how to support your milk supply and recovery through nutrition can make a real difference.

Something I see often in my clinic is mothers who have relied on the hospital system to teach them everything they need to know about breastfeeding, only to find themselves overwhelmed or underprepared once their baby arrives. While most Australian mothers start out breastfeeding, only around one in three babies are exclusively breastfed at six months.

I recommend investing in a private breastfeeding class or, ideally, a one-on-one antenatal consultation with an IBCLC Lactation Consultant. This gives you the opportunity to understand the basics, build confidence and learn what to do if things don't go quite to plan.

I also encourage expectant mothers to think about who will be nourishing them once their baby arrives. Who will be cooking? Could you organise a meal train with friends and family? Can you prepare some nutritious meals and fill your freezer? Having food readily available means more time to rest, recover and settle into feeding your baby.

Finally, research an IBCLC you'd feel comfortable working with before your baby arrives. Find out what services they offer, how to book and whether they'll have availability around your due date. Knowing where to turn if you need support can take away so much stress in those early weeks.

2. Will exercising affect my milk supply?

Not necessarily! Exercise and breastfeeding can absolutely go hand in hand, but timing, recovery and nutrition are important considerations.

In the early postpartum weeks, rest and healing should be your priority. When you feel ready to return to exercise, it's important to recognise that breastfeeding itself requires a significant amount of energy.

Breastfeeding mothers generally need around 330–500 additional calories per day, depending on their circumstances. This might look like an extra meal or two substantial snacks. I often recommend a part A and part B breakfast, with a good source of protein in both, as a practical way to increase nourishment without having to think about another full meal.

As you increase your exercise, your energy requirements may increase too, particularly your need for carbohydrates and adequate hydration - this may be more pronounced when adding in cardio.

If you notice changes in your baby's feeding behaviour or satisfaction, or have concerns about your milk supply after returning to exercise, it's worth reviewing whether you're eating and recovering enough. Hormonal changes, the return of your menstrual cycle and changes in feeding patterns can also influence how your breasts feel.

Exercise is such an important part of physical and mental wellbeing, and I absolutely encourage mothers to make time for it. The key is finding a balance that supports your recovery, your energy levels and your breastfeeding goals.

3. How will I know my baby is getting enough?

This is one of my favourite questions to answer because there are some really practical things you can look for.

Some of the things I encourage mothers to look for include:

• Frequent feeding: Most newborns breastfeed at least 8–12 times in 24 hours. I encourage regular opportunities to feed during the day.

• Effective milk transfer: Look and listen for deep, rhythmic sucking with audible swallows. Your baby should be actively drinking, rather than just sucking lightly for long periods.

• A well-fed baby: Your baby may appear relaxed and satisfied after feeds, although it's also completely normal for newborns to cluster feed, have variable sleep needs and attachment styles.

• Wet and dirty nappies: These are really useful indicators of milk intake, particularly in the early weeks.

• Steady weight gain: Most babies regain their birth weight by around 10–14 days. After that, we generally look for weight gain of approximately 150–250 g per week in the early months, while considering your baby's individual growth pattern.

One thing I really want mothers to understand is that frequent waking doesn't automatically mean your baby isn't getting enough milk. Newborn sleep is variable, and babies wake for many reasons beyond hunger. Learning to recognise when your baby is feeding effectively and getting enough milk is a skill that develops over time. 

If you're unsure, an IBCLC can assess a full breastfeed, look at how effectively your baby is transferring milk and help you understand what is normal for your baby.

4. When should I ask for help - and can I be too early? 

I'm a huge advocate for asking for help early. You shouldn't feel that you need to figure everything out on your own. Breastfeeding is a learned skill for both you and your baby, and having the right guidance can make an enormous difference.

One of the most common reasons mothers come to see me is nipple pain. While nipple tenderness is common in the early days, ongoing or worsening pain is not something you should have to push through. I recommend seeking face-to-face support early, rather than waiting a week or more, so we can assess your baby's latch and sucking function and help prevent further nipple damage.

I also provide personalised nipple care advice to support healing. There are so many nipple creams and products available, but not every product is appropriate for every situation.

Other reasons to seek support include delayed milk production, greater than expected newborn weight loss, concerns about weight gain, or being advised to introduce formula top-ups without a clear plan for reviewing or reducing them.

And you don't have to wait until something goes wrong.

If you're feeling anxious about breastfeeding during pregnancy, I often suggest pre-booking an appointment for the first week or two after birth. Knowing you already have support arranged can provide reassurance during those early, sometimes overwhelming days.

My biggest piece of advice? Don't wait until you're exhausted, in pain or considering giving up before reaching out. Sometimes a few small adjustments and the right guidance are all that's needed to get breastfeeding feeling good.

If you have questions or need extra support with your breastfeeding journey, feel free to reach out to Joelleen at https://www.jwp.care/