7. The Baby Feeding Support You Didn't Know You Needed: Practical Tips on Breastfeeding from a Lactation Consultant with Lori Cowx
- Brittany Miller
- May 1, 2023
- 18 min read
Updated: Oct 22
One of the most common questions new parents have is, "What do I actually need to know about feeding my baby?", it was something I asked myself when I found out I was pregnant with Thalia. In this post I’m pulling together an honest, in-depth guide filled with practical tips on breastfeeding that I discussed on the Go Get Great podcast with my guest, Lori Cowx, RN, IBCLC, owner of Birthwise Wellness.
If you didn’t catch our episode, this article will walk you through everything we covered: Lori’s journey to becoming a lactation consultant, what happens during a lactation consult, how to protect and grow your milk supply, the role of stress and self-care, realistic expectations for birth and breastfeeding, and practical ways to balance parenting with work.
If we haven’t met yet, I’m Brittany — a mom of five, home renovation enthusiast, and a business owner who’s all about keeping life real and doable. I know firsthand how messy, beautiful, and overwhelming motherhood can feel, and I share from that space of “in the trenches” right alongside you.
Here, you’ll find encouragement, practical tips, and honest conversations about balancing family, work, and your own sense of self. My hope is that you’ll walk away feeling a little lighter, a little more seen, and a whole lot more equipped to create a life that works for you and your family. Follow me on Instagram @brittanynmiller_ for more.
Table of Contents
Why I recorded this episode — and why these tips on breastfeeding matter
What happens in a lactation consult: the initial visit explained
Practical positions and simple positioning tips on breastfeeding
How to know if your baby is getting enough: weights, cues, and understanding the newborn stomach
Milk supply: physiology, common pitfalls, and ways to protect it
Supplements and herbal supports: what works and what to avoid
Planning for the unexpected: expressing colostrum and what to bring to the hospital
Letdown, oxytocin, and the role of stress — practical strategies
FAQ – Frequently asked questions about feeding and tips on breastfeeding
My personal reflection: why these tips on breastfeeding meant so much to me
Why I recorded this episode — and why these tips on breastfeeding matter
I recorded the episode because, as a mom of three (now 5), I lived through feeding experiences that were messy, painful, and full of surprises. I bared those stories on the podcast because I knew there were other parents who felt alone, overwhelmed, and uncertain about where to turn. The aim of sharing these tips on breastfeeding is to normalize the bumps and to give you concrete, evidence-informed actions you can take — whether you plan to breastfeed, pump, bottle feed with breastmilk, or formula feed.
In the episode, Lori Cowx and I talked candidly about our own feeding journeys. I shared my experiences with Thalia, Raiyah, and Rhett. Lori shared her decades of experience as a nurse turned IBCLC and what she learned while supporting families. Between us, we wanted to make sure parents have clear, realistic expectations and a toolkit of tips on breastfeeding they can use from pregnancy through those early months.
Meet Lori Cowx: why an RN became an IBCLC
Lori Cowx trained as a registered nurse and worked in nursing for nearly 30 years. Her transition to becoming an International Board Certified Lactation Consultant (IBCLC) started when she supported her daughter through a difficult breastfeeding start. That experience, and the gaps she identified in traditional nursing education about lactation, motivated her to complete the IBLCE pathway — including coursework, a 500-hour clinical internship, and the board exam.
Lori’s story is a reminder: lactation care is a specialized field that blends anatomy, infant feeding behavior, maternal mental health, and practical coaching. When you seek help from an IBCLC like Lori, you get someone trained to assess the whole mother-baby dyad — not just the latch. That perspective forms the backbone of the practical tips on breastfeeding I’ll share below.
What happens in a lactation consult: the initial visit explained
When I brought my babies to see Lori, I didn’t know exactly what to expect. If you’re considering a consult, here’s a breakdown that Lori walks families through during an initial visit — a helpful list of tips on breastfeeding that map the session.
History and conversation: The consult begins with a thorough history — pregnancy, birth, feeding so far, maternal concerns, and any medical issues for baby or mom.
Weights: Babies are often weighed naked and then clothed to get baseline information. Weights help evaluate milk transfer.
Observation of a feed: The IBCLC watches a feed to assess latch, positioning, sucking patterns, and baby’s state (sleepy, fussy, alert).
Oral and reflex assessment: A detailed oral exam looks for tongue tie, lip tie, palatal shape, and reflexes that affect feeding.
Body and posture assessment: Feeding isn’t only about the mouth. The consultant checks for asymmetries, neck tightness, and tension patterns that influence feeding.
Hands-on coaching: The consultant helps adjust positions (laid-back breastfeeding, cross-cradle, football hold, etc.) and models how to get a deeper latch.
Milk transfer check: Re-weighing after a feed provides objective measure of milk transfer — hugely reassuring for many parents.
Plan and follow-up: Most sessions end with an individualized plan, potential follow-up visits, or phone/text support.
That framework is one of the most valuable tips on breastfeeding: don’t assume a single solution fits everyone. A good IBCLC will look at you, your baby, and your situation as a whole and tailor recommendations accordingly.
Common feeding problems and how early intervention helps
One of the strongest messages Lori emphasized is that early intervention prevents many problems from becoming entrenched. When a baby isn’t latching well, it affects milk transfer. When milk isn’t being removed, supply can fall. When nipples are sore and bleeding, mothers may stop breastfeeding out of pain, which can lead to pumping exclusively or switching to formula.
That cycle is why these tips on breastfeeding include acting early: seek help when pain is severe, when the baby is losing weight, or when you have repeated plugged ducts or mastitis. An IBCLC can identify mechanical issues (tongue tie, poor latch), positioning issues, and give specific strategies to protect and restore supply.
Practical positions and simple positioning tips on breastfeeding
Positioning is one of the quickest wins many parents can apply. One of Lori’s favourite positions — and one I now use often — is the laid-back breastfeeding position. Why it works:
It leverages the baby’s primitive feeding reflexes. Babies are born with reflexes that help them find and latch to the breast when in full chest-to-chest contact.
It encourages a natural head tilt and a wide mouth opening, increasing the chances of a deep latch.
It’s comfortable for many mothers because it reduces the need to hunch over a nursing pillow for long periods.
Other positions that can be useful are cross-cradle (great for newborns who need hand support to get a good latch), football hold (useful after c-section or if mom has large breasts), and side-lying (useful for night feeds or tired parents). One of the core tips on breastfeeding here is to practice multiple positions in the early days. Baby grows quickly; what worked day three may not be comfortable on week three.
How to know if your baby is getting enough: weights, cues, and understanding the newborn stomach
The uncertainty about intake is a powerful reason many parents stop breastfeeding early. It’s impossible to see exactly how much milk your baby takes at the breast, and that unknown can be anxiety-provoking. Lori and I discussed practical ways to gain reassurance:
Weights: Pre- and post-feed weights can measure milk transfer objectively. This is often done in consults and can be enormously calming for parents.
Hunger and satiety cues: Babies root, suck their fists, and show alertness. After feeding they will relax, drop hands, and sleep contentedly. Knowing normal cues is one of my top tips on breastfeeding for worried parents.
Newborn stomach size: Newborns have very small stomachs — roughly cherry-sized in the first days. They need frequent, tiny amounts (think 2 mL at a time early on), which can look like very frequent feeding.
Diaper output: In the first days, the number of wet and dirty diapers helps assess intake. Moving from meconium to transitional stool and then to yellow, seedy stool is normal and reassuring.
Understanding the biology behind newborn feeding — and using data (weights, diaper counts) — is one of the most practical tips on breastfeeding I can give parents who worry about supply or intake.
Milk supply: physiology, common pitfalls, and ways to protect it
Milk supply is often framed as a mysterious force. The truth is that supply is mostly demand-driven: the more frequently and effectively milk is removed, the stronger the signal to produce more. Here are clear tips on breastfeeding to help support supply:
Start early: The first hour after birth is hormonally primed to set the stage for supply. If the baby can latch, allow skin-to-skin and feeding in that window. If not, hand expression of colostrum is beneficial.
Hand expression: Learn hand expression in pregnancy (around 36 weeks) so you can collect colostrum if the baby can’t feed immediately or if the baby needs a supplement in the nursery.
Frequent removal: Emptying the breast is a key trigger for continued production. If baby isn’t emptying the breast, pumping after feeding or between feeds helps send the correct signals.
Watch triggers that reduce letdown: Fatigue, stress, pain, and anxiety can blunt oxytocin, the hormone responsible for milk letdown. These are important considerations in the tips on breastfeeding I share with families.
Nutrition and hydration: Drink to thirst and prioritize nutrient-dense foods. While you don’t need to force unrealistic amounts of water, maintaining hydration and eating snacks that replenish energy matters for sustained supply.
If supply is low due to biological problems (hormonal issues, thyroid dysfunction, or prior breast surgery), targeted interventions may be necessary — a combination of efficient milk removal, nutritional support, and sometimes herbal or pharmaceutical galactagogues. An IBCLC like Lori can help cascade the best options for your case.
Supplements and herbal supports: what works and what to avoid
One of the topics that brought up a lot of questions on the podcast was the role of supplements and lactogenic foods. There’s a lot of mixed information out there, so let me summarize the practical takeaways we discussed and the tips on breastfeeding related to supplements:
Lactation cookies and oats: Oats are commonly included in lactation cookies and may provide a small boost for parents who already have a decent supply. If the cookies are a healthy snack and you enjoy them, they can be part of your approach.
Fenugreek: Once very popular, fenugreek can help some people. However, it’s not without risks: it can upset maternal or infant stomachs and may worsen milk production in women with thyroid problems. If you try fenugreek and notice a decrease or side effects, stop it.
Targeted herbal blends: Lori mentioned Rumina Naturals (a Canadian company) and products like Milk or Plenty and GoatsRoo. These blends often include herbs intended to support glandular tissue, reduce anxiety, or help with blood sugar regulation.
Professional guidance: Herbs and supplements can interact with maternal medications and health conditions. Consulting an IBCLC or a knowledgeable naturopath/pharmacist before starting a supplement is one of the safer tips on breastfeeding I recommend.
Overall, supplements may support supply in mild cases, but they are rarely a substitute for proper mechanical milk removal, effective latch, and stress reduction.
Planning for the unexpected: expressing colostrum and what to bring to the hospital
One of the practical tips on breastfeeding we strongly recommend is to practice hand expression from around 36 weeks (after getting the OK from your care provider). Parents can collect tiny amounts of colostrum and freeze them as a backup. Why that matters:
If your baby is sleepy at birth or separated due to medical reasons, having expressed colostrum can provide immediate, biologically appropriate nourishment.
If a c-section or other event prevents immediate feeding, the colostrum can support the baby’s blood sugar and immune system.
Collecting early helps you become comfortable with your breasts and may decrease anxiety around the first feed.
Check with your midwife or obstetrician first, as nipple stimulation is not always recommended for people with certain obstetric histories. But when safe and appropriate, having a small stash of expressed colostrum is one of those small, practical tips on breastfeeding that can relieve big stress if an unexpected event occurs.
When pumping is the right choice — and how to make it work
For some families, pumping becomes the primary mode of feeding. Whether due to pain, return-to-work timelines, or baby’s latch issues, pumping and bottle feeding breastmilk can be an empowering and successful approach.
Here are practical tips on breastfeeding when pumping:
Choose the right pump: Hospital-grade pumps are best for re-lactation or if you need to drive supply. For routine pumping, a strong double-electric pump with a shield that fits well is essential. I loved my Spectrum breast pump and highly recommend it, I used it for 3 different babies.
Pump frequently: Mimic baby’s frequent feeding pattern. In the early weeks, pumping every 2–3 hours (including once at night) helps build and maintain supply.
Hands-on pumping: Using breast compression and hand expression before or during pumping can increase milk removal.
Store milk safely: Follow established guidelines for refrigeration and freezer storage. Label and rotate milk. Aim to use night pumped milk at night as it has sleep qualities for baby.
Pumping is not a failure. It’s a tool. When I ask new parents about feeding, one of the practical tips on breastfeeding I share is: choose the approach that keeps your baby nourished and keeps you healthy and whole. For me, that was pumping as it allowed me to share feeding responsibilities with my partner and was less painful than breast feeding.
Letdown, oxytocin, and the role of stress — practical strategies
Milk may be there, but sometimes it doesn’t come out when we want. Oxytocin controls milk letdown, and its function is sensitive to stress, pain, anxiety, and fatigue. Here are concrete tips on breastfeeding to help promote letdown:
Skin-to-skin contact: Skin-to-skin with baby is one of the simplest ways to trigger oxytocin release.
Relaxation techniques: Deep breathing, a warm shower beforehand, or focusing on baby’s face (not the clock) can help.
Comfortable environment: Dim the lights, remove distractions, and prioritize uninterrupted time for feeding.
Manage pain: If breastfeeding is painful, immediately address the cause (poor latch, nipple damage). Pain blocks oxytocin.
These strategies are small but effective tips on breastfeeding because they target the neurohormonal pathway that releases milk.
Self-care that supports supply: nutrition, sleep, and rest
Let’s be blunt: serving another human while recovering from birth is physically demanding. Your body does extraordinary work producing milk. Supporting it requires simple, realistic self-care strategies — and these are central tips on breastfeeding.
Eat nutrient-dense foods: You only need roughly 500 extra calories a day for milk production, but those calories should be nutrient-rich: healthy fats, proteins, whole grains, fruits, vegetables, nuts, and seeds.
Hydrate to thirst: Drink when thirsty. You don’t have to track liters obsessively, but stay attentive to hydration.
Rest strategically: Nap when baby naps. Share nighttime duties with a partner when possible. Even short rest breaks decrease stress and improve oxytocin function.
Accept help: If family or friends offer meals, washing dishes, or childcare, take it. Delegation is one of the most powerful tips on breastfeeding to keep your energy up.
Self-care isn’t selfish. It’s feeding the feeder. In the interview, Lori and I emphasized that good self-care translates directly into better feeding outcomes.
Work, juggling responsibilities, and realistic routines
Many parents return to work or must juggle multiple jobs while parenting. Balancing feeding and work is hard, but there are practical strategies that help make it manageable. These are among the most meaningful tips on breastfeeding I offer to working families:
Plan a pump schedule: Set realistic pumping times at work and communicate your needs to your employer. Aim to mimic baby’s feeding pattern as closely as feasible.
Create a storage plan: Bring a cooler or insulated bag with frozen gel packs to transport milk if you don’t have access to a fridge at work.
Prioritize quality time: When you’re home, put away distractions and give focused attention to your kids. Ten to twenty minutes of undivided attention per child daily can be powerful.
Consider part-time or flexible options: If economically possible, reducing hours for a season can pay emotional dividends. Lori shared how she re-prioritized work hours to be present with her children, and many families find creative solutions like this too.
I also remind parents that cultural messages push an unrealistic "do-it-all" narrative. My tip: decide what truly matters to your family and let the rest be good enough. For me, this means allowing some household tasks like laundry to pile up more than I normally work so I can prioritize sleep.
Baby development and the "container culture" — encouraging movement
Lori and I discussed how modern parenting often places babies into many containers — swings, bouncers, seats — for convenience and safety. While these tools are useful, overuse can limit opportunities for movement and the development of core skills.
Encourage floor time, supervised tummy time, and safe exploration. These activities support motor development and help babies learn to coordinate head control, rolling, crawling, and eventually walking. One of the tips on breastfeeding that is a bit broader than feeding alone is to let babies move and wiggle to promote healthy neural and physical development.
How to find and choose a lactation consultant
Not all lactation support is equal. Here are practical tips on breastfeeding when evaluating a consultant:
Look for credentials: IBCLCs hold a board certification (International Board Certified Lactation Consultant). This credential indicates comprehensive training and clinical experience.
Check availability: Does the consultant offer in-home visits, clinic-based care, or virtual support? What is their typical coverage area?
Read reviews and ask for referrals: Real experiences from local moms/dads can point you to someone skilled and compassionate.
Consider scope: Is the clinician comfortable assessing tongue ties, offering pumping guidance, or helping with re-lactation? Ask up front.
Lori works locally in London, St. Thomas, and surrounding areas and also offers prenatal classes and follow-up support. When in doubt, asking for a referral or a short consult to see if the personality and approach fit is a smart move.
Realistic expectations for birth and breastfeeding
One of the recurring themes of my conversation with Lori was how cultural expectations — the story that baby will latch perfectly at birth and everything will be immediate and natural — set parents up for disappointment. Real life often looks different. Babies are human beings with variability; births may be long, involve medical intervention, or lead to separation. When things don’t go to plan are some of the most important tips on breastfeeding to keep in mind:
Be flexible. If direct breastfeeding is not possible right away, expressing and bottle feeding colostrum can be an excellent workaround.
Seek help early rather than waiting for "it to get better."
Understand that feeding evolves. Challenges may appear at three months (changes in sleep, growth spurts), and a follow-up consult is often helpful.
Setting realistic expectations and building a support plan are huge stress reducers and will help the feeding relationship to thrive.
Dealing with mom-shaming and social pressure
Mom-shaming — whether around breastfeeding, formula, returning to work, or feeding choices — is an unfortunate reality many contemporary parents face, especially with social media amplifying opinions. Lori and I agreed on this point: the best defense is informed confidence. Some tips on breastfeeding in the context of social pressure include:
Educate yourself about the physiology and evidence so you can make informed decisions and stand behind them.
Limit your exposure to sources that make you feel judged, this could include removing social media apps or distancing yourself from unsupportive friends and family. Alternatvely, you can curate social media feeds to include support and realistic voices.
Practice a short script for pushback: "This is what works for our family right now." You don’t need to justify your choices.
Shame rarely helps. Having clear, practical tips on breastfeeding and a support network helps you hold the line when criticism arises. I've had 5 babies and still struggle with mom guilt over my feeding choices even though I know I'm making the right decidions for my family.
Practical checklist: what to bring to a consult and what to have planned
To make the most of a lactation consult, prepare the following. This checklist includes many of the tips on breastfeeding I referenced above:
Baby’s weight history (if you have it) and any hospital discharge weights
Notes about feeding frequency, sleep patterns, and anything that seems off
List of medications both mom and baby are taking
Comfortable nursing clothing and breast pads
Pump parts if you pump, and a small cooler if you plan to bring expressed milk
Questions you want answered — write them down before the visit
Extra burp cloth or towel to keep things tidy during latches
Having these items ready helps the consult stay focused and productive, and that’s one of the simplest tips on breastfeeding for families who want a high-yield visit.
Got questions? Use these prompts when you reach out or Have a lactation consultant
Describe what happens during a typical feed: timing, sounds, baby’s mouth, and your sensations.
Do you have nipple pain, bleeding, or blisters? How severe and when does it occur?
What are your baby’s output patterns (wet and dirty diapers)?
Have you noticed restricted tongue movement or unusual feeding noises?
What’s your work schedule, and how will feeding or pumping fit into it?
Use those prompts to get the most out of a consult. You’ll be amazed at how targeted a session can be when the consultant has clear, specific information.
FAQ – Frequently asked questions about feeding and tips on breastfeeding
Q: When should I see a lactation consultant?
A: See someone early if you feel severe pain while feeding, if the baby is losing weight or not gaining adequately, if you notice blood in feeds, if baby appears tongue-tied, or if you simply feel unsure and want reassurance. Early help prevents small issues from becoming large ones.
Q: Can I collect colostrum before birth?
A: Many people can and do practice hand expression from about 36 weeks onward, with provider approval. Collecting small amounts of colostrum and freezing them can be a lifesaver if the baby is initially separated or too sleepy to feed often.
Q: Do lactation cookies and fenugreek actually work?
A: Lactation cookies with oats may give a mild boost if you already have decent supply. Fenugreek still helps some people, but it’s not universally effective and can have downsides, especially with thyroid issues or infant digestive upset. Herbs should be used with professional guidance.
Q: My nipples are cracked and bleeding — what should I do?
A: Stop the cause of damage immediately. Have a lactation consultant evaluate the latch. Use expressed milk, lanolin, or other recommended ointments to support healing. Often a latch correction is the core fix that prevents recurrence.
Q: How do I know if my baby is getting enough milk?
A: Watch for diaper output, steady weight gain, and behavior after feeds (contentment). Pre- and post-feed weights are the most objective way to confirm milk transfer if there’s uncertainty.
Q: I need to go back to work. How do I maintain supply?
A: Pump on a schedule that approximates your baby’s feeds, include a night pump if possible, use a well-fitted pump, and practice hands-on pumping (compressions and expression). Communication with your employer for protected pump breaks is crucial.
Q: What role does stress play in breastfeeding?
A: Stress can inhibit oxytocin and make letdown harder. Focus on rest, short relaxation techniques, skin-to-skin contact, and delegating tasks to reduce stress. These are simple, powerful tips on breastfeeding to protect milk flow.
My personal reflection: why these tips on breastfeeding meant so much to me
When I went through painful, confusing early feeds with Thalia, I didn’t know a lactation consultant existed who could help me correct the issue. It took months before I understood what was going on. Bringing my later babies to a consultant changed the experience entirely. The confidence that comes from knowing what to expect and having practical strategies is priceless.
My conversation with Lori Cowx felt like a compassionate, practical masterclass in feeding. The most important ideas we talked about — seek help early, use simple positioning techniques, protect your milk supply by prioritizing removal and self-care, and locate an IBCLC — are small actions with huge impact.
If you take only one thing away from this long post, let it be this: feeding is not one-size-fits-all, and you don’t have to go it alone. The right information and a caring professional can turn pain into possibility and confusion into clarity. These are the tips on breastfeeding I wish I’d had with every baby, and they’re the ones Lori and I continue to share with families because they work.
That’s why I made this post. I want the information Lori shared on the podcast — her practical, compassoinate, and informed guidance — to reach more people. If you’re pregnant or parenting a newborn, consider these tips on breastfeeding as starting points rather than rules
Where to find help — and how to connect with Lori Cowx
If you want local support and you live in Southwestern Ontario, Lori Cowx operates out of Birthwise Wellness in the London and St. Thomas area. She offers prenatal breastfeeding classes, in-clinic consults, and home visits and provides empathetic, hands-on care. If you’re farther away, look for an IBCLC in your area — their board certification and clinical experience usually provide high-quality care.
When you reach out to an IBCLC, bring your feeding notes, questions, and an open mind. The right consultant can change your feeding trajectory and turn fear and pain into confidence and joy.
Final practical checklist: immediate steps you can take today
Bookmark this article and write down one question you want answered about feeding.
If pregnant, start practicing hand expression from ~36 weeks (with provider approval).
Plan a consult: find an IBCLC and book an initial visit for the first few weeks postpartum or at the first sign of trouble.
Learn at least two feeding positions (laid-back and cross-cradle) and practice them.
Create a simple self-care plan: pick one hydration habit, one nourishing snack, and one short relaxation routine.
If you return to work, research pumps, employer supports, and storage logistics before your leave ends.
Connect with Lori
@birthwisewellness on IG
Come say hi!
Give us a follow if you're ready to take life from good to great, you'll be the first to know when we share more about motherhood and business. If it really resonated, the kids and I would do a happy dance if you left us a review 💗. ~ Brittany
00:00 Intro
1:00 Becoming a lactation consultant
2:15 Lori's education
3:05 Brittany's breastfeeding history
6:00 Lori's breastfeeding history
7:20 What's included in a lactation consult
9:15 The impact of birth expectations
9:45 Benefits of utilizing a lactation consultant
12:30 Everything you need to know about your milk supply and supplements
25:40 Stress and self-care
29:35 Having more kids
30:50 Baby development
31:30 Balancing kids and work
40:45 Kids and supervision
44:00 Mom shaming
46:35 Taking care of yourself
50:05 Outro
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