My Best Holistic (& Realistic) Breastfeeding Tips After Nursing for Two Years

My breastfeeding journey ended just a few months ago, exactly one day shy of Lolo’s second birthday (her idea, not mine, as I was already a mess of emotions that day). In “mom time” this means it’s been both a millennia and millisecond since nursing Sloan, but no matter how much time passes, I’ll never forget how beautiful & challenging & intuitive & isolating & frustrating & important & time-consuming & joyous & confusing & peaceful breastfeeding was for me.

Like most things in motherhood, I believe breastfeeding is something women should talk about more. It can be a touchy topic and fear of being insensitive or crossing the “mind your own business” line keeps many from speaking up on the subject. But if more women with positive breastfeeding experiences shared their success stories and the little details behind what got them there, I think we’d all be better off (and more physically, mentally, and emotionally prepared) because of it.

So this is mine…my ridiculously real, sometimes messy, but overall encouraging breastfeeding story from the heart of a fellow mama who’s simply offering helpful and holistic breastfeeding tips for others on this same journey. Don’t get me wrong…may of these ideas were discovered between tears and trial and error. But I truly, hands over heart believe nursing CAN be a positive and empowering experience, and vv this vv is what worked for me.

What I loved about breastfeeding

I relate breastfeeding to travel. Sure…there’s hard & tiring & sweaty parts, but nothing compares to falling into a fresh hotel bed or that first step into soft, warm sand. Jetlag might still be goin’ strong, but very few things can ruin those euphoric vacation-y feels. Breastfeeding was the same for me – 90% positive, 10% “are we done yet!?”, and 100% worth it every step of the way.

Quality (& quiet) time with my girl. Now that Sloan’s two, talking up a storm and moving most waking moments, THIS is what I miss the most. Snuggling up close, playing with her hair, catching little glimpses, and holding hands – nowadays she has to be sleeping or I have to play an episode of Blue’s Clues to get this kind of interaction! I tear up thinking about how we’ll will never be that close again and will myself every day to remember as many details about those moments as possible.

Naturally nourishing my child. We can all agree that fed is best, but there’s something so primal & wholesome & natural & special about nourishing my daughter’s body with my own. Add in the fact that my body innately knows and produces ~exactly~ what she needs and when…c’mon! Despite following 394 baby food accounts on IG and my best baby-led weaning efforts, Lolo will never be as perfectly nourished as when I was breastfeeding, and there was a level of consolation and peace of mind that came with nursing her.

Forced rest. I’m really not one to slow down. EVER. Even when “resting” I’m typically multitasking with journaling, a detox bath, walking our pup Oden, or reading. Breastfeeding forced me to FULL. OUT. STOP. LIFE. (multiple times a day) for one thing and one thing only, and those simple moments of thinking, daydreaming, and studying every detail of my girl were a luxury I definitely took for granted. In the moment I remember thinking my time could be spent better and more productively spent doing *literally* anything else, but now in hindsight I can see it was the best use of my time.

Crazy strong immune systems. I consider breast milk an immunity boosting germ shield, and research proves its antibodies, pre- and probiotics are pretty much just that for both baby and mom. Despite Sloan being a covid baby and me working in a hospital, I never got sick in our two years of breastfeeding and Sloan only caught a bug once. This benefit is one of the primary reasons I nursed for so long and what kept me going on the hard days.

Good ol’ convenience. When Sloan was hungry or teething or we straight up forgot snacks as she got older, there was nothing more convenient then begin able to breastfeed her on the spot. No worrying about clean bottles, storing milk, or how to heat it…all I had to do was find a comfy place to sit and my girl was happy. I can’t tell you how many parking lots and coffee shops we stopped in for a feeding sesh. At one point my husband, Bob, voiced his jealousy over having such a superpower at my fingertips, and honestly…it really felt that way sometimes.

My not-so-favorite parts of breastfeeding

So about that 10%…the not so fun side of breastfeeding that made me question my life choices and tempted me to give up more times than I could count. As magical and memorable as that season was, I’m not too far removed to forget it was also physically, mentally, and emotionally draining. But my rule was this – you have to quit on a good day. So while I would do it all over again in a heartbeat, there were a few things that challenged me, depleted me, and nearly defeated me alllllllmost enough to throw in the towel, but I’m so thankful we made it as long as we did.

The time commitment. It’s been noted that a mother spends about 1800 hours breastfeeding in the first year, which isn’t too far off from the time commitment of a 40 hour per week job. As a nursing mom who also pumped, worked fulltime, built the the Make + Manifest Blog on the side, and attempted to prioritize my health, care for my home, and nurture my marriage…I felt pulled in a million directions without a free moment to spare. Between a slower letdown and waking up early to pump (more on both below), breastfeeding and thinking about breastfeeding took up SO. MUCH. TIME. and I still get overwhelmed just thinking about it.

A wiggly toddler. Around the time Sloan turned one, breastfeeding changed from a sweet moment between the two of us to a WWE wrestling match where I was the physically stronger opponent but my challenger kiiiiinda had the upper hand with my nipple in her mouth. And she only got more restless as time went on. After sleepless nights or long days, [this] would tip me over the edge to teary irritation and being touched out. I love my girl but oooooooooh this was the worst.

My holistic (& realistic) breastfeeding tips

Let me start by saying I’m NOT a lactation specialist and my certification as a pelvic floor physical therapist does NOT make me a breastfeeding expert in any way, shape, or form. I am, however, a mama who wanted to breastfeed, read research and made decisions during pregnancy and postpartum to support those desires, tested and tried things along the way, and proceeded to breastfeed for two years with little to no issues.

These holistic breastfeeding tips worked for me and are what I would hands down do again if given the chance. It’s the stuff I wish someone would’ve told me so breastfeeding felt like less of a middle school science experiment and more of a natural experience I could confidently enjoy from the start.

ALL-NATURAL BIRTH

If you’ve read my blog posts, been my patient, or talked to me in person, you know I believe carrying your babe(s) and birthing them into the world is a feat that deserves a gold medal each and every time no matter how you do it. I personally chose an all-natural, no intervention home birth for many reasons, but one of them was to support my breastfeeding goals. Research shows certain medical interventions can negatively impact a mother and baby’s ability to breastfeed, and I knew with a home birth I wouldn’t be tempted by or pressured into any of those procedures unnecessarily.

Pitocin. Induction with Pitocin can adversely affect a mother’s natural oxytocin release postpartum, and oxytocin is responsible for bonding, milk production, and letdown. While Pitocin is knows as the synthetic form of oxytocin, the human body responds to it differently, affecting both mom and baby in the birthing process and potentially with breastfeeding afterwards.

Epidurals. Because epidurals are given as different medications, at different times, and with different protocols, there’s no conclusive research regarding their impact on breastfeeding. I decided against an epidural because they tend to lengthen labor times which can increase stress in both mom and baby and result in unnecessary C-sections. In regards to breastfeeding, the medication crosses the placenta, which can affect the baby’s ability to latch and suck.

C-Sections. Anesthesia given during C-Sections can result in difficulty with nursing for both mom and baby. In some circumstances, surgery can also delay skin-to-skin contact and potentially disrupt the nine stages of infant development within their first hour of life, specifically rooting, familiarization with the nipple, and suckling.

Everyone’s birth story is unique and there are many reasons the above interventions could be necessary and countless cases of those who experienced them and went on to have the breastfeeding journey of their dreams. As I mentioned before, there were multiple motivations behind my choice for an all-natural home birth, and the increased likelihood of a positive breastfeeding outcome was a notch in the “pro” column for me.

INVEST IN A DOULA

A doula is a trained caregiver who provides physical, emotional, and informational support to the pregnant woman, her partner, and their family before, during, and after childbirth. Bringing a doula onto my birth team was thee best decision and money I spent while pregnant, and the many reasons behind that statement will likely get a blog post of their own one day. (PS- If you’re in the Kitsap County, WA area, I must recommend my girl, Rachel Stamey.)

Our doula was invaluable before and during birth with answering questions, promoting open communication between Bob and I, helping with positioning and pain during labor, and cleanup afterwards (I didn’t lift a finger). But where she made the biggest impact was postpartum as she became my go-to gal for late night questions, advocating for my mental health, and breastfeeding.

My doula insisted breastfeeding should NOT be painful and was either at my home or on FaceTime call whenever I needed her. She even came with me to a local lactation support group to help with Sloan and offer guidance based on my personal situation and goals. From chapped nipples to slow letdown, fear of low supply, and Lolo’s latch, I don’t think breastfeeding would’ve been as positive or successful without my doula and I strongly recommend every pregnant woman take advantage of that extra support.

READ THIS BOOK (OR AT LEAST HAVE IT HANDY)

Recommended to me by my lovely doula above and endorsed by the Le Leche League, “The Womanly Art of Breastfeeding” is a resource every woman who wants to breastfeed should have on hand. It prioritizes the mother’s comfort, helps troubleshoot literally any breastfeeding question or concern you can think of, covers special circumstances like premies, twins, and post C-section, and shares strategies to breastfeed for a few days to a few years. I referenced this book often when we first started nursing and again towards the end for weaning and always, always found what I was looking for.

PRIORITIZE COMFORT

One more shout out to my doula (ok…not really…there’s more comin’) because her persistence that breastfeeding should be comfortable combined with my physical therapy knowledge of posture and the importance of body awareness allowed me to be relaxed with breastfeeding from the start and successful for the long term. Unless you’re a magical goddess who can multitask while breastfeeding (please reach out and teach all of us your ways), you’re not doing anything else during this time, so you’ve got all the opportunities to prioritize your wellbeing with a bit of presence and mindfulness.

Body check-ins. How you sit (or stand or lay) while breastfeeding can make all the difference in your body’s ability to handle and keep up with this repetitive, time-consuming task. Tense muscles or poor posture can contribute to pain and stress (and therefore affect milk supply), which in turn carries over to baby’s comfort level as well as her ability to latch and suck. Feet supported, a neutral pelvis, and both you and your baby as physically supported as possible can make all the difference. Check in every few minutes to relax the shoulders, release jaw tension, wiggle your toes, and soften your hands.

This nipple cream. Sore, chapped nipples are theeeeee worst, and it can quickly create a vicious cycle that makes the best of us want to throw in the towel. My nipples started bleeding on day three of breastfeeding, and with this nipple cream (plus honing in on Sloan’s latch…seriously, get a doula and the book I mentioned earlier to help with this) it resolved by the end of the first week and I never had the problem again. Why this nipple cream? Because it’s made from 100% natural ingredients, is safe for baby, and is multi-purpose (I’m talkin’ stretch marks, diaper rash, dry skin, eye wrinkles, chapped lips…the works!).

Nursing pillow. Everyone (yep…literally everyone) said I needed a nursing pillow, and they were right. I personally used a boppy and it worked great, but if I’m being honest, I didn’t like the synthetic filling or my options for organic cotton covers. I recently stumbled across this nursing pillow option by Blessed Nest made of 100% organic materials, and while I didn’t personally use one and can’t comment on how well it works, I LOVE the way their product sounds and will definitely be trying this if I ever have another little one.

Cover-up. I purchased the most beautiful cover-up for nursing…and I only used it once, mayyyyybe twice. While it was classic & soft & beautifully woven, Sloan hated it and it instantly made me hot and sweaty. I was far more comfortable nursing out in the open, both in our home and in public, so that’s what I did! Wanna get and use a beautiful wrap? Great! Want to get one and use it as a blanket instead like I did? Fine! This is your reminder to do what feels right for your and your babe at the end of the day with zero you know what’s for anyone else’s opinion.

LE HAAKAA

The haaka gets a section all to itself because this manual silicone breast pump was my sole source for collecting and freezing breast milk in the first few months. Anytime Sloan was feeding on one side, I was…no chill…thrilled to be collecting milk on the other. I’m convinced this contributed to my steady milk supply, prevented clogged ducts and mastitis, and encouraged my excitement to grow our freezer stash. As Sloan started moving more I had a hard time keeping the haakaa on, but it was a ~~life~~ milk-saver in the beginning and a baby registry must.

MY TRICKS FOR KEEPING MILK SUPPLY UP

*Sigh*…IMO there’s nothing more stressful than tracking and managing milk supply. Then after a few weeks of worry, I finally decided to “let go and let God” and simply leaned into my intuition as long as Sloan was happy, healthy, and gaining weight. I definitely wasn’t someone with an over-supply – I never leaked everywhere, only pumped two to six ounces at a time, and rarely got ridiculously engorged. But I made enough for Sloan and enough to fill my freezer with months and months of milk, and [these] are the things I focused on to make it happen.

Quality calories. Whole, nutrient dense foods are important for everyone, but eating healthy and consuming enough calories is especially vital for milk quality and supply while breastfeeding. It can be difficult to juggle society’s pressure to “bounce back” with breastfeeding demands, so I made peace with the fact that breastfeeding was my top priority and it might be a hot minute before I fit in my pre-baby jeans. I found eating intuitively and not restricting key for supporting milk supply, and doing everything possible to feel ~healthy~ in every sense of the word, even if the scale wasn’t where I wanted it.

Electrolyte supplement. Drinking two third of your body weight (in pounds) in ounces of water is recommended to keep up with the demands of breastfeeding. But in order for the water you drink to actually absorb into the cells and be used by the body, proper electrolyte balance is necessary. A few months into breastfeeding I started adding a packet of LMNT to my first water bottle of the day and saw a significant uptick in my milk production. To this day I still drink LMNT daily and swear by it for helping urinary urgency and frequency, adequate hydration, and preventing constipation.

Don’t stress about milk supply. I know, I know, easier said than done…but stress is theeeeee number one killer of milk supply. To avoid the vicious stress/supply cycle, I personally found it helpful to be confident in my options if my supply dropped. I knew the recipe I would try to make homemade formula (my first choice), what commercial formula I would use if that didn’t work, or where I could buy breast milk. This is also why I was RE-LIG-IOUS about growing my freezer stash and became exponentially more at ease as it slowly increased. Between lack of sleep, changing hormones, postpartum healing, and the 72834659 other life transitions that come with having a baby, there’s plenty to stress about. Be assured you’re doing everything possible to keep supply up, then carry on in peace.

PROACTIVELY PREVENT MASTITIS & CLOGGED DUCTS

Full disclosure…I never got mastitis or clogged ducts in two years of breastfeeding, so I don’t have any tried and true tips to resolve them (sorry!). There are, however, things I did intentionally to avoid both, and somethin’ worked…so I’m sharing ‘em here. Combine the following with an ounce of luck and a whole lotta prayer, and you just might be good to go!

Wireless bras. I lived in wireless nursing bras for the two years I breastfed Sloan (and *face palm*…I still do and ~desperately~ need to change that ASAP!). Underwire creates pressure on breast tissue and milk ducts, which increases the chance of clogging, inflammation, and irritation. I use(d) these wireless nursing bras and they’ve held up great for two (plus) years. Have they reached their shelf life and need to find their way to the trash? It’s a resounding YES from my husband, friends, and self-esteem.

Fully empty. We followed a fairly strict eat-wake-sleep cycle (based on the Taking Cara Babies sleep course), so Sloan rarely breastfed randomly through the day or to fall asleep. When she ate, she was awake and hungry and we insisted on full, to the last drop on both sides kinda nursing sessions every three hours. Then I read completely emptying the breast (or as close as possible) can help prevent mastitis and clogged ducts, and we continued to prioritize long feeds from there on out.

Anti-inflammatory diet. Mastitis is an inflammatory process where bacteria grow in clogged or static milk in the breast and an infection develops. I purposely supported my immune system by avoiding highly inflammatory foods like processed products, refined grains, and artificial sweeteners and made sure to consume plenty of prebiotic rich foods (garlic, apples, onions, green bananas, seaweed), probiotic rich foods (raw milk, yogurt, keifer, kombucha, anything fermented) and natural antibiotics (honey & garlic) while breastfeeding. The saying “you are what you eat” continues to ring true, and I believe this made a difference.

Pumping while breastfeeding

Pumping isn’t for everyone and yet other women prefer to exclusively pump. Per usual, I say do yo thang! I personally used an electric breast pump for the whole first year while also breastfeeding, then stopped once Sloan turned one because (1) our freezer was full, (2) she was starting to eat wayyyyyyy more solids, and (3) waking up extra early and pumping between patients at work was just getting to be…a lot.

Truth be told, I didn’t enjoy pumping AT. ALL. It felt beyond time consuming, caused more discomfort than breastfeeding, and I didn’t get to stare at my girl in the process. But the benefits of breast milk for Sloan (and the extra breaks at work) outweighed my negativity towards the activity – until it didn’t – and I continued as long as physically and mentally could.

If there’s ever a next time, I’ll invest more time and energy into pumping gear & tips & strategies (and share those with you here too…duh!), but this is the stuff I know for now.

FIRST…THE PUMPING GEAR

I didn’t research a lot of pumping gear while pregnant, nor did I use anything fancy or revolutionary. Honestly, pumping intimidated me at first, which led me to avoid it for as long as possible. I liked my electric pump (definitely want to try a hands-free one the next time around) and my pumping bra, which allowed me to multitask at work.

My only other noteworthy pumping accessory every mama should know about are these sanitizing bags. You simply throw your pumping parts with a bit of water into the reusable bag and microwave for a few minutes. This was such a time saver and PERFECT for repeatedly sanitizing my pumping parts at work.

MY PUMPING TIPS & STRATEGIES

Just as I’m not a lactation expert, I’m also not a pumping expert. I’m pretty sure I used the wrong flange size for the first few months and I ~definitely~ measured the freezer milk incorrectly for a hot minute too. So rather than share the how-to of pumping (because I’m honestly still not sure…again, livin’ on a prayer over here), I’m dropping the deets on the “why did no one tell me this sooner!?” little tricks I learned along the way and really wish I had in the beginning.

Early morning pumps. I’m admittedly a morning person – it’s when I do my best thinking and have the most energy – so I started waking up every day at 3 am to pump (Sloan wakes up at 6 am, so I was ready with more milk three hours later). [THIS] was my secret to building up our freezer stash while Sloan was exclusively breastfeeding and before going back to work. Now…it helps that Lolo was a really good sleeper (#bless), so I was waking up rested. If you’re not sleeping well or the thought of this causes more stress, I don’t think the pros outweigh the cons. But if you’re a morning person or already awake, this was a great option for me.

Body check-ins. Yep, we’re talking about this again because your posture and comfort level while pumping is just as important as when you’re breastfeeding. Back pain, muscle tension, and plain ol’ discomfort will cause your body and milk supply to suffer. I was personally in it for the long haul and wanted to give my body the support it needed to do so. This looked like relaxed seating, allllllll the pillows, a user-friendly pump, and regular body awareness.

Slow let down. I had a generally slow milk let down from the start, but it was significantly worse with pumping than breastfeeding. I tried heat and vibration with no luck, but found that fennel seed supplements did the trick! I took one capsule with each meal and both my nursing and pumping time were easily cut in half. I continued to take the fennel supplements regularly for the first year, then stopped when I was done pumping.

THE ART OF FREEZING BREASTMILK

As I admitted earlier, I didn’t quite have a plan when it came to freezing breast milk. Maybe this kinda stuff is common sense to most, but I thought about these problems long and hard before coming up with solutions that worked. Trust me when I say…I wasn’t about to waste an ounce of that liquid gold

Write on the bag first. This is probably common sense to most, but it took me a while to realize how helpful writing on the freezer milk bag first would be. I simply recorded the date with a sharpie (never got wild enough to add the time) and called it good. These were my favorite milk bags as they’re BPA-free and have a little tear-able spout making them easier to empty.

Measure THEN pour. Because the lines on the freezer milk bags are not reliable, I learned to measure the milk (in ounces) in a cup like this first, then pour it into the bag. I personally collected the milk in a single mason jar and kept it in the fridge through the day, then did all my measuring, pouring, and freezing at the end of the day.

Freeze in small amounts. I originally froze four to six ounces of milk in each bag, but found myself throwing some of it away when Sloan didn’t finish it or the leftovers sat in the fridge too long. I finally decided to freeze two and three ounces at a time so they could add up to any number I needed, and it was the best system for our family.

Space saving advice. Lay the bags flat to freeze the milk, then transfer them to a clear plastic bin, laying each bag it on its side with the date facing forward. If following the “freeze in smaller amounts” advice from above, keep the two ounce bags together and the three ounce bags separate, always putting the newer milk towards the back. Once a week (or as needed) I would rotate the milk as one bin emptied and another one filled up.

Weaning (the hardest part on my heart)

As I’ve already shared, there were many, many, many days I wanted to quit breastfeeding for one reason or another, but we miraculously kept things going for two whole years. Weaning happened naturally and slowly over that time – as Sloan began sleeping through the night, started eating more solids, and when I went back to work – and then before I knew it…she was done!

This gradual approach to weaning felt right to us – no one recommended it nor do I remember specifically reading it somewhere. Breastfeeding and/or pumping don’t have to be all or nothing; in fact, I found so much peace and freedom as went with the flow, made room for flexibility, and followed both Sloan’s and my cues. I’m so proud of how Sloan and I tackled and transitioned through the stages of breastfeeding together, even until the very end.

OUR WEANING EXPERIENCE

I breastfed Sloan exclusively from the day she was born until I went back to work. At that time, she nursed once in the morning, as soon as I got home from work, and right before bed. I continued to pump first thing in the morning and every three hours at work, and she had freezer milk bottles throughout the day.

As Sloan ate more solids and we got closer to her first birthday, I stopped the early morning pump and started decreasing my frequency of pumping at work. It went from once every three hours (three times a day) to every four hours (two times a day) to one pumping session in the middle of the day, then fully quit for my own mental health once she turned one. I continued to breastfeed first thing in the morning, when I got home, and at night before she went to bed

Once I stopped pumping, I expected my milk production to stop, but it didn’t. I continued breastfeeding Lolo first thing in the morning and last thing at night, primarily because I knew it was good for her and also for the bonding time. We kept this routine for aaaaaaalmost the whole next year.

A few weeks before Sloan turned two, I decided we would drop the morning feed. It was hard at first, but we had success replacing this time with something else she and I could enjoy. We began making a morning smoothie and to this day still sit on the couch and drink it together. This became our new routine, and within a week Sloan was no longer asking to breastfeed in the morning.

At this point we were down to breastfeeding once a day – at night right before Lolo went to bed – again, more for the health benefits and a little bit of snuggle time after a long day. I had mentally committed to this last feed until Sloan turned two, but the day before her second birthday…she just stopped. Cold turkey. ZERO warning. Just not interested. Was I ready? YES…and no. Ugh. Motherhood is wild and the end of our breastfeeding journey came unexpectedly, but it ended up being perfect for both of us and ultimately everything I hoped for.

THE MENTAL & EMOTIONAL SIDE OF WEANING

Oh my mama heart! Breastfeeding was draining & challenging & time consuming, but once it was gone I genuinely missed it. Ok ok…I can’t say I miss the actual act of breastfeeding, but I miss the daily closeness & connection & uninterrupted time with my girl. I miss caring for her in a way no one else could. I miss the pride and empowerment that came from knowing my body was supplying her every need.

As a self-proclaimed control freak, I know that final feed would have been less heartbreaking if I had decided when we were done – if I was able to mentally and emotionally close out that chapter on my own. The “I should have paid better attention”, “I didn’t know our last time was our last time”, “I wasn’t ready” feels affected me for a while, and I still will myself to remember the small details of our last breastfeeding experience together.

At the end of the day, I know our breastfeeding journey played out exactly how it was supposed to, and I’m proud of the time and energy I sacrificed to make breastfeeding a priority. But I’m also glad we’re done, and have loved finding other beautiful ways for Sloan and I to connect, and I can’t wait to watch that evolve as she grows. It’s true that babies don’t keep, and neither do some of the special things we share with them.

Whew! I didn’t know I had so much to say about breastfeeding…

If you’re still reading, my guess is you’re considering breastfeeding, hoping to breastfeed, or are in the thick of it and could use some words of advice. Like everything else in motherhood, breastfeeding is a mix of “don’t blink!” with “are we there yet?” wrapped into every little moment, heavy & hard but oh so rewarding. It’s not for the faint of heart, but it also has the potential to fill your heart, especially if you feel successful and well supported.

My hope is that these holistic breastfeeding tips feel real, realistic, and really reasonable for anyone looking to start or continue her breastfeeding journey. If you know someone who would appreciate this info too, copy the link above and paste it in an email, text, or DM. “This made me think of you” messages are personally my favorite, and must-read blog posts, funny gifs, and Pinterest recipes are what friendships are made of, right!?

I’m committed to doing my part by simply sharing what worked for me – from the brain of a clinician and the heart of a woman who doesn’t have any time, energy, budget or bandwidth to waste. I believe fed is best and I trust every woman’s doing the best she can in the season she’s in with the information she has. If we spent more time offering help and lifting each other up, I have a feeling breastfeeding (and motherhood for that matter) would get a whole lot easier.

– Amanda

Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.

Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.