Hi mamas!! I see a lot of post about how to boost your milk supply and I just wanted to share what worked best for me.
I used Legendairy milk magic number chart. I was pumping 2-3oz combined every pump session and my baby was eating 4oz. I was desperate to get my milk supply up to the point I was trying anything.
I then found the chart and started pumping 10-11x a day. I know it sounds like a lot, but when pumping every 2-3hrs they add up quick.
For my last pump of the day I did a cluster pump and counted that as 2 session as it takes 2hrs (you can click my name and scroll down to find the cluster pump schedule).
I increased my water intake to 120oz of water a day - half my body weight in Oz.
I upped my protein to 100-130g a day. - this is based off my weight and high as well.
My calorie intake was upped to approximately 2,500 a day.
I pumped for 30mins each session and hand expressed for 5mins after to ensure I was empty!
I hope this helps another mama
