How to optimize your postpartum recovery + support lactation

Postpartum Course

How to optimize your postpartum recovery + support lactation

People ask us everyday:

  • How can I set myself up for a healthy postpartum recovery?
  • What supplements should I take to support recovery and lactation?
  • How can I avoid (or help) postpartum depression?
  • How do I improve the quality (and quantity) of my breast milk?
  • How long should I take prenatal vitamins?
  • Why do I still feel like crap weeks or months after giving birth? (and when will I feel like myself again?!)
  • Is there a postpartum diet or certain foods I should eat to support healing?
  • What activities, foods, medicines, etc. should I avoid after baby?
  • Are there specific labs I should have tested in the postpartum months?
  • How can my partner best support me during this time?
  • What should I do for birth control?
  • How soon is too soon to try for another baby?



We Understand...

It’s no secret that postpartum health is an overlooked aspect of pregnancy.

Health conscious women are searching for a trusted resource to help them understand how to use nutrition, supplements, lab testing, and more to improve their postpartum experience.

Yet, there is a ton of half-truths and garbage to sift through online.

And you deserve better. We all do…

We Got You…

We created Hey Mami because we were tired of the BS. Women deserve better information. And we can help.

As board-certified physicians practicing functional medicine for the past decade, we were exasperated by the lack of support and information available to women during the postpartum experience.

We are also moms of 3 (each) with our own complicated health journeys, so we intimately understand what you are going through.

Trust us, we’ve been there…and know what it’s like to feel genuinely overwhelmed (even if you’ve been there many times before!).

And as clinicians, we’ve worked with thousands of women just like you— women who want to improve their health so that they can avoid common postpartum pitfalls and enjoy their mamihood experience.

We know that not everyone can work with us one-on-one, so we collaborated to bring you this course. And the only thing better than one awesome doctor is…two.

And what happens when two forward thinking female physicians get together to solve a big problem?

You get high quality content that helps you move the needle. For real.

Why Take This Course?

This course is based on the very real work we do to support women postpartum in our functional medicine practices every day.

We’ll share the very same information with you that we share with our patients.

It’s everything you need to know, including the real plans and protocols we use to help real women have a successful postpartum experience.

This course will empower you with the information you need to optimize your postpartum health and set the stage for a healthy and joyful mamihood.

Imagine Yourself Saying Out Loud...

  • I feel so good about my postpartum healing process.
  • I’m empowered to take care of myself and my precious baby!
  • I know what to do to: heal faster, produce quality breastmilk, nourish my body, ask for help when I need it, and recover without trauma.
  • I feel more confident that I can get through this challenging time and come out healthier and stronger for it.
  • I feel like I know the answers about what to eat to replenish my body, what supplements I need, what labs to ask my doctor for, how to overcome postpartum challenges, and where to go for help.
  • I feel confident about my ability to nourish my mind, body, and spirit as I learn to care for my baby.
  • I know when to ask for more help (and I feel good about that)!


At long last, the #1 course to help health conscious women set the stage for optimal fertility and a healthy pregnancy.

The Hey Mami online preconception course has everything you need to get you ready for a healthy, safe, and empowered preconception journey now.

By the end of this course you’ll know

  1. What labs will supply the best information about your preconception health (and how to access them)
  2. What foods to eat to support fertility (and which foods to avoid)
  3. What specific supplements to take and why (including the best forms of nutrients and trusted brands)
  4. How to understand your cycle and ovulation (beyond what you learned in sex-ed)
  5. Lifestyle do’s and don’ts when trying to conceive (for mom and dad)
  6. Simple steps to avoid the major reproductive toxins in everyday life (you’ll be shocked where these suckers are hiding out)
  7. How to support gut health, and why it’s important for pregnancy outcomes
  8. What to do if your thyroid needs attention (hint: this is a common cause of fertility issues)
  9. What to do if your hormones are out of whack (another common cause of delayed conception)
  10. What your man needs to know about sperm health (this matter more than most people realize)
  11. Common causes of infertility, and when to see a specialist (this section alone could save you a fortune in time, money, and stress)
  12. How your genetics may influence your nutritional needs during preconception and pregnancy (everyone needs to know this…yet few women or their doctors, do)

Most importantly: this course will give you back the hours and hours you would have spent Google-searching-for-naught, so you can take better care of YOU.


The #1 course to help health conscious women set the stage for an optimal postpartum and lactation experience.

The Hey Mami online Postpartum Course has everything you need to know to THRIVE during your postpartum experience.

What labs can help you thoroughly understand your postpartum health status
What foods to eat to support postpartum healing and healthy lactation
What supplements to take to replenish yourself, and why
How to understand what’s happening with your hormones postpartum
Lifestyle do’s and don'ts while you’re healing and lactating
Simple steps to avoid the major endocrine-disrupting toxins that can impact your hormonal rebalancing and breast milk quality
How to support gut health, and why it’s important for mom and baby
How to know if your thyroid needs a postpartum tune-up
What to do if your hormones are turning you into a scary mommy/wife/partner (-:
What your partner can (and should) do to support you in the early stages of mamihood
Common signs and causes of postpartum depression and anxiety, how to address it, and when to seek professional help
How your genetics might influence your nutritional needs during postpartum recovery and mamihood

Stop spending all day searching Google for half-baked answers, and use that time to take better care of YOU and your baby.


Inside the Hey Mami Postpartum Course, you’ll find 12 modules that you can take at your own pace…12 days or 12 weeks, whatever works best for you.

Each module is designed to walk you through a step-by-step, mommy-brain-friendly plan for creating better postpartum health.

Whether this is your first child or your seventh, each birth is different and special. The postpartum time frame can be beautiful and magical… but it’s also freaking hard! In this introductory module, we’ll get you set up for the smoothest possible transition to becoming a new mom or expanding your role as a mother of 2, 3, 4, 5, etc. children. Here you’ll learn:


  • How to anticipate the birth of YOU as a new mother
  • Tools to help cultivate a positive and practical postpartum mindset
  • The politics of postpartum care (or lack-thereof) and we can all work together to redefine this space

The first 40 days are critical in terms of optimizing your healing, bonding with your baby, and taking care of your mental and emotional health. This lesson will set you up for success in those first crazy weeks. Topics covered include:


  • All the gritty details on what to expect immediately postpartum 
  • Everything we wished WE’D known about optimizing your physical, mental, and emotional recovery…while retaining the majority of your sanity
  • How to create an authentic and sacred healing experience within a postpartum cocoon

Think of this module as breastfeeding 101—chock-full of helpful information and tips for new and experienced nursing mamis. Here you’ll learn:


  • How you and your baby work together to establish a milk supply
  • What to expect during the “colostrum phase”
  • Dos and don’ts during those first critical weeks of nursing (is a little formula really OK? What can I eat and drink to encourage good milk production? How on earth do I fit pumping into my schedule?..and when can I have a glass of wine?)
  • And where to go for additional support if you plan to breastfeed and/or pump

Which foods are best to support healing and lactation and which foods should you avoid? Those are the million dollar questions! In this scrumptious lesson you’ll learn:


  • The most nutrient-dense, healing, and convenient foods to support your physical, mental, and emotional recovery
  • How to get enough of these healing foods when your hands/arms/brain are full! 
  • Easy hacks for healthy snacks/meals on-the-go
  • PLUS extra bonus content: deep dive into nutrigenomics—how to dial in on the best foods for your unique genetics

The use of supplements (beyond the standard prenatal multivitamin or iron pill) is often controversial when it comes to postpartum health and lactation. However, the right forms and dosages of certain high-quality supplements can make a massive difference to your physical and mental health. In this module we’ll share :


  • How to safely replenish nutrient stores after a vaginal delivery or c-section
  • Tips for avoiding common (yet largely unknown) deficiencies
  • The best herbs and supplements to support healthy lactation
  • Which key nutrients can help speed healing and help mediate stress
  • And what supplements can help support your body and brain during sleep deprivation, mood swings, brain fog, and more

Going through pregnancy, birth, and lactation is a huge physical feat, which is why it’s so important to stay on top of your health markers. Yet, hardly any providers recommend postnatal lab work beyond a basic iron test. This module will empower you with the information you need to ensure a healthy recovery and mamihood, including:


  • What labs to ask for postpartum (and where to get them)
  • The difference between “normal” lab ranges and “optimal” ranges (and why it really matters to your health, mood, etc.)
  • Advanced labs to consider, such as thyroid panels, if you’re experiencing specific symptoms at different stages postpartum

The lack of education given on common postpartum health issues (beyond postpartum depression) is downright bonkers. Which means you need to know what to watch out for. Here you’ll learn all about the signs, symptoms, prevention, and treatment options for common postpartum ailments, including:


  • Postpartum thyroiditis/hypothyroidism
  • Adrenal fatigue
  • Autoimmunity
  • Leaky Gut Syndrome, Candida, and SIBO
  • Nutrient deficiencies
  • Mommy brain
  • And more

You will likely feel overwhelmed, weepy, and moody after giving birth (that’s a given). But, do you know how to spot the signs of a deeper mental or emotional health issue? In this lesson you’ll learn:


  • What you can do to prevent postpartum depression and anxiety
  • How to recognize the signs of mild, moderate, or severe PPD or PPA
  • The little-known root causes of postpartum mental health issues
  • Plus tips on science-based natural remedies, medications, and when to ask for professional help

It is not uncommon to experience pelvic floor issues—like pain, pressure, bladder control problems, etc.—postpartum…but that doesn’t mean it has to be your new normal. In this module you’ll gain empowering tips and tools to prevent and treat pelvic floor issues, including:


  • Preventative exercises (and when it’s safe to start them after giving birth)
  • What’s normal and what’s not at different stages of postpartum healing
  • Rehab options for Diastasis Recti
  • How to know if you need professional pelvic floor therapy (yes, this is a thing!), plus what to expect in treatment and how to find a qualified pelvic floor therapist

A new baby brings a whole new dimension to your romantic relationship. This lesson will help you navigate this transition more smoothly and confidently. Topics covered include: 


  • Everything you need to know about sex after baby (or lack therof!)
  • Your partner’s role in supporting you…and how to help them recognize and embody it
  • Strategies to help get your libido back
  • Tips on creating a loving, sustainable, and FUN parental partnership (even when you’re sleepy, cranky, and overwhelmed)

Not quite ready for another baby? Or a one-and-done kinda family? We’ll review the pros and cons of all your birth control options, including:


  • Hormonal contraception methods (birth control pills, IUDs, shots, etc.)
  • Natural family planning options—from trendy fertility apps to homemade spermicides!
  • Barrier methods
  • Surgical birth control options, and more

We won’t stop preaching self care…because it’s too easy to neglect yourself when you’re caring for another helpless human! This module will focus on: 


  • Solutions for redefining your identity as a mom, partner/wife, and woman
  • How to avoid isolation and overwhelm by cultivating a supportive community 
  • Must-do self-care practices that any new mom can find time for 

And how to be there for all your children…while still being there for yourself

You’ll Also Get...

In addition to lifetime access to the 12 video modules, taught by Alex Carrasco, M.D. and Christine Maren, D.O., you’ll also get

  • Comprehensive questionnaires to help you track and better understand your current state of health
  • Worksheets to organize your thoughts and questions, so that you can have more constructive conversations with your healthcare provider
  • Cheat sheets to keep you on track with your postpartum healing
  • Clear direction on simple but important steps to a better recovery and postpartum experience
  • Lifelong access so you can go at your own pace and rewatch as you please (or your new baby allows (-:)

Questions? Check Out Our FAQ's

This Hey Mami course is a self-paced online program consisting of 12 modules, which means you can take your time, or binge watch as you please!

Anticipate about 30 minutes per module, which includes video lessons, worksheets, and questionnaires. Totally doable…even for crazy-busy mamis.

For the life of the course! This means you can go at your own pace and refer back to any module whenever you want.

If you haven’t yet read our Definitive Guide to Preconception Health—you should, it has a ton of great information! This course goes deeper into all aspects of fertility and preconception health, with live video lessons with the doctors behind Hey Mami, worksheets, quick reference guides, and much more. Think of the definitive guide as a primer, and this as your “master class”.

While it’s impossible for us to know what you already know, most of our participants are already pretty well versed in preconception health…so we think the answer is YES! As functional medicine physicians, our perspective on preconception health is a little bit different than most doctors’ or mommy-bloggers’. For example, we acknowledge that the body is an interconnected system that works together on all levels. We understand that creating health means more than just getting a once-a-year physical, exercising now and than, and not eating too much fat, sugar, or salt. And when the body experiences dysfunction or disease, we don’t just look at how to minimize symptoms, we look for the reason why so we can help patients create sustainable health for the long-term.

Absolutely not! This is educational content aimed to empower and inform you, so you can have more productive conversations with your healthcare team. While we (Drs. Alex and Christine) are practicing medical doctors, we cannot replace your healthcare providers…which brings us to our next FAQ:

Hell no! We are doctors…but we are not your doctors nor can we provide care within this setting, and this course does not establish a physician-patient relationship. We are here to educate and inform you so that you can rock mamihood… but we want you to see your doctor and follow their advice.

We’ll venture to say no. It’s taken us decades of medical training, postgraduate education, years of missed sleep, thousands of hours of research, specialized training in functional medicine…and lots of life experience to bring this specialized knowledge to you. And as you know, Google is a crazy and sometimes scary rabbithole…all the more reason to sign up today, save loads of time, and get the real facts you need to make informed choices.

A few things set this course apart from what’s already out there. #1: This course is deeply rooted in scientific research, not theory, anecdotal evidence, or someone else’s experience…which may or may not work for you. But we also bring something really special to the table—we are both board-certified physicians with a passion for preconception health, we’ve worked with thousands of patients, and we are also experienced moms-of-three each. So we understand, intimately, what women want and need to know when preparing for pregnancy and motherhood.

No refunds, this course is final sale. Why? Because we give you all the content all at one so you can binge watch all day long. We know you have a timeline, and that some of you need this content ASAP while others can take their time. Unfortunately that means no refunds (so make sure you’ve read through the course curriculum fully before committing).

We’d love to hear from you! If you have any questions that we didn’t answer here, drop us a line at our Contact page and a real person will answer you back.

The postpartum period can truly be a deeply healing, transformational, and empowering experience.

Don’t miss out on this opportunity to truly honor your birth, or re-birth, as a mother...while avoiding the most common postpartum health pitfalls.

Postpartum Course

How to optimize your postpartum recovery + support lactation

About Alejandra Carrasco, M.D.
and Christine Maren, D.O.

We are doctors Alejandra Carrasco M.D. and Christine Maren D.O. We’re board-certified through the American Board of Family Medicine, and certified in functional medicine through the Institute for Functional Medicine. We’re on a mission to support women as they navigate mamihood—from preconception through pregnancy, postpartum, and beyond. As mamis of 3 (each!), we got you.

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