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_

🥩 Exclusive Offer from Our Cow! Our Cow is Fill Your Cup’s trusted Aussie butcher delivering top-quality, sustainably sourced meat straight to your door. Use the code FILLYOURCUP at checkout for a special discount on your first order when spending over $199! Shop now at ourcow.com.au.

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.

[00:00:27] I'm Dr Renee White and this is The Science of Motherhood. Hello and welcome to episode 161 of the Science of Motherhood. I am your host, Dr. Renee White. Thank you so much for joining me today. We have got one of our check in Tuesday episodes, which is one of our shorter episodes. I think this one is going to be very, very useful for many, many mums.

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[00:04:18] All right, let's dive into today's episode, which is all about returning to work. And it is holy guacamole my baby is still breastfeeding. What do I do? How am I going to manage this at work? And what are some tools and tactics that I can use to kind of make it a smoother transition, get myself prepared and bubby.

[00:05:07] Now, ideally, I would love to see some communication with your workplace, like two to three months in advance before you return to work. And if you're hoping to express at work, pump and have, you know, equipment and a space and resources around you. I highly recommend you have that conversation with your workplace well in advance.

[00:06:00] When you return to work now, ideally you are hoping to get what you really deserve. So you know, you want the convenience of a really dedicated, cozy space to nurse your baby or express milk without any worries. You know, you don't want to be like shoved in a stationary cupboard like Harry Potter styles or anything like that.

[00:07:00] So you want an area where you feel super, super comfortable with. So my first tip is always workplace communication, get those comms in play and work out what each other's expectations are with that. Now, my second, I guess, top tip is if you are planning to express and then utilise that milk we're in a bottle or a cup or whatever that looks like for you and your bubba, practice, practice before you return.

[00:07:56] She just wouldn't do it. So, I highly recommend practicing before you get back to work. So you've got lots of time to introduce this new scenario for both you and bubby. And if someone else might be, you know, doing the bottle, then they get practice as well with that. Now, my next tip is timing at work.

[00:08:43] is an absolute must. It's a non negotiable. And so you want to make sure that that's incorporated within your time. My next tip would be nutrition. Now you are still feeding, you are still expressing, you are still making all of this milk and you're returning to work. So you've got like all that kind of mental capacity as well.

[00:09:38] You know, absolutely do that. Just try and make it as easy as you can for yourself, but think about some highly nutritious snacks. You want to be thinking about smoothies, one handed stuff, you know, boiled eggs or a nice, delicious snack. So those are the types of things that you want to be looking for. Now, the next tip that I will give is around bottle feeding.

[00:10:24] You know, you might do the morning feed and the night feed as a breast feed. And then maybe you would be transitioning to formula during the day. If your bubby is being looked after by someone else, um, you know, whether it be at home or childcare or whatever that looks like, but again, that kind of circles back to practice before you return to work and see what is going to work best for you and your family and give yourself time to transition.

[00:11:17] This is something that you've probably been doing for quite some time with bubby, having that beautiful opportunity to feed and breastfeeding is not just about nutrition. It's about that bonding experience as well. And so as you kind of taper that off, it can be such mixed feelings about discontinuing breastfeeding.

[00:12:06] But it is emotional thing, I still remember my final breastfeed with my daughter. I came downstairs and I just burst into tears, um, with my husband in the kitchen who was kind of whipping up a storm at the time. And I was just like, Oh man, like, you know, another chapter done in your life. So yes, be kind to yourself.

[00:12:55] Um, or you need a lactation consultant kind of help you with any of these processes, please feel free to reach out. We are on Instagram at fill your cup underscore, or just shoot me an email, hello@ifillyourcup.com and I would be more than happy to help you with some resources and referrals. All right, everyone, until next week, I'll see you.

[00:13:48] Head to our website ifillyourcup.com to learn more about our birth and postpartum doula offerings where every mother we pledge to be the steady hand that guides you back to yourself. Ensuring you feel nurtured, informed, and empowered so you can fully embrace the joy of motherhood with confidence.