If you’ve ever found yourself staring at an open fridge, forgetting why you even walked into the kitchen, or struggling to string together a coherent sentence after having a baby—you're not alone. The term “mom brain” has become a catch-all explanation for postpartum forgetfulness, exhaustion, and feeling mentally foggy. It’s usually shrugged off with a laugh, a cup of coffee, and a well-meaning “it’s just part of motherhood.”
But what if it’s not just mom brain? What if the exhaustion, brain fog, and emotional ups and downs you’re experiencing have a deeper root—one that goes beyond sleep deprivation and adjusting to life with a newborn?
This is where the concept of postpartum depletion comes in. Dr. Oscar Serrallach, an Australian physician specializing in postnatal health, describes postpartum depletion as a real, physiological condition that affects not just your energy levels but also your brain function, mood, and overall well-being. It’s not just about feeling tired—it’s about the long-term impact of pregnancy, birth, and postpartum demands on your body, your mind, and your nutrient stores.
And yet, postpartum depletion isn’t widely talked about—especially here in Canada and the Western world. Instead, it’s often mislabeled as postpartum depression, anxiety, or just the unavoidable reality of parenthood. But understanding postpartum depletion doesn’t mean dismissing postpartum mental health struggles. The two can co-exist, and often, depletion plays a role in how we feel physically and emotionally in the months (and even years) after having a baby.
Why Does This Matter?
Because your well-being matters. Feeling depleted isn’t just something to push through—it’s something that deserves attention and support. Whether you’re deep in the newborn trenches, several months postpartum, or even a year or more after birth, it’s never too late to replenish your body and mind.
As a Full Spectrum Doula and Wellness Provider, specializing in the postnatal and newborn stages, I support new parents through this phase by helping them understand what’s happening in their bodies and how to nourish themselves to feel better. In this blog, we’ll dive into what postpartum depletion really is, how it affects you, and—most importantly—how you can recover.
Let’s break down the science, the symptoms, and the solutions—because thriving in postpartum isn’t a luxury, it’s something every parent deserves.
If you’ve ever been told, “You just need more sleep,” or “It’s normal to feel exhausted with a baby,” but something still doesn’t feel right, you’re not imagining things. Yes, the early months (and beyond) of parenthood come with broken sleep and mental exhaustion, but postpartum depletion is something deeper than that.
So, What Exactly is Postpartum Depletion?
Postpartum depletion is a state of chronic physical, mental, and emotional exhaustion caused by the intense energy demands of pregnancy, birth, breastfeeding (if applicable), and early parenting—without proper recovery. It’s a whole-body condition that can last for months or even years, affecting everything from your brain function to your hormones, immunity, and emotional resilience.
Unlike postpartum depression, which is a mental health condition, postpartum depletion is a physiological issue that impacts your body and brain at a nutritional, hormonal, and cellular level.
How Long Does It Last?
Dr. Oscar Serrallach, a leading expert on postnatal health, found that postpartum depletion can last up to seven years if not properly addressed. Seven. Years. And yet, many parents don’t even know it exists because our culture normalizes exhaustion as just another part of parenthood.
But here’s the thing: you don’t have to stay in this depleted state. With the right support—nutritionally, physically, and emotionally—you can recover and start feeling like yourself again.
Common Signs of Postpartum Depletion
Postpartum depletion doesn’t look the same for everyone—some people feel it more physically, while others notice more mental or emotional changes. Here are some of the most common signs:
Physical Symptoms:
Persistent exhaustion, even after sleeping
Brain fog, forgetfulness, difficulty concentrating
Hair loss, brittle nails, dry skin
Muscle weakness, joint pain, or feeling physically "fragile"
Frequent colds or getting sick easily
Blood sugar crashes, intense cravings, or mood swings
Mental & Emotional Symptoms:
Feeling constantly overwhelmed or like you’re "running on empty"
Increased anxiety, irritability, or mood swings
Emotional sensitivity or feeling more reactive than usual
Difficulty handling stress or decision-making
Feeling like you’re in a "fog" or disconnected from yourself
Hormonal & Metabolic Signs:
Sluggish metabolism, unexplained weight gain or loss
Irregular periods or delayed return of menstruation
Low libido or painful intimacy
Thyroid imbalance symptoms (cold hands/feet, hair thinning, fatigue)
How It’s Different from Just Being Tired
To make it easier to see the differences, here’s a simple comparison of postpartum depletion vs. general sleep deprivation vs. postpartum depression:
Bringing It Back to You
If this list feels a little too familiar, I want to reassure you: you are not failing, and you are not alone. The good news? Postpartum depletion is treatable. Your body is incredibly resilient—it just needs the right support.
As a Certified Fertility Practitioner/Doula and Postpartum Doula, I help new parents replenish their nutrient stores, balance their hormones, and feel like themselves again. Whether through nutrition strategies, cycle tracking, or personalized support, my goal is to help you recover fully—not just survive the postpartum years, but truly thrive.
Next, let’s dive deeper into why postpartum depletion happens and what you can do about it.
What Causes Postpartum Depletion?
Postpartum depletion doesn’t just happen overnight—it’s the result of months (or even years) of physical, hormonal, and emotional demands without proper recovery.
Many people assume that feeling exhausted after having a baby is just about not getting enough sleep, but the truth is, sleep is just one piece of the puzzle.
Here are the four major factors that contribute to postpartum depletion and why they matter:
1. Nutritional Deficiencies: Your Body Gave Everything to Grow a Baby
Think about it—pregnancy demands a massive amount of nutrients to support your growing baby. If your body wasn’t fully replenished postpartum, you’re likely running on empty.
Common nutrient deficiencies in postpartum parents:
Iron → Leads to fatigue, brain fog, and low energy
DHA (Omega-3s) → Essential for brain health, mood balance, and memory
Magnesium → Affects stress, sleep, and muscle recovery
B Vitamins → Needed for energy production and nervous system function
Zinc & Vitamin D → Support immunity and hormone balance
How this ties into my work: As a Certified Fertility Practitioner/Doula and Postpartum Doula, I help new parents replenish these key nutrients through practical nutrition strategies (without the overwhelm). Whether it's through food, supplements, or simple meal adjustments, recovery starts with nourishment!
2. Chronic Sleep Deprivation: It’s More Than Just Being Tired
Yes, newborn sleep is unpredictable—but the effects of chronic sleep debt go beyond just feeling exhausted.
Lack of sleep impacts:
Cognitive function → Memory problems, trouble focusing, and slower processing speed
Mood & emotions → Increased stress, anxiety, and reactivity
Hormonal balance → Higher cortisol (stress hormone), lower serotonin & dopamine (happiness hormones)
Metabolism → Can lead to blood sugar imbalances, cravings, and low energy
A realistic solution? Instead of just saying “get more sleep” (which, let’s be honest, is easier said than done), I help clients strategically recover from sleep debt, incorporating nutrition, rest cycles, and stress-reducing techniques to help regain balance.
3. Hormonal Imbalances: The Postpartum Rollercoaster
Pregnancy, birth, and postpartum completely shift your hormones, and sometimes they don’t rebalance as quickly as we expect.
Key hormonal changes postpartum:
Estrogen & Progesterone Drop → Can cause mood swings, fatigue, and even night sweats
Thyroid Imbalances → Some parents develop postpartum thyroiditis, which can mimic depletion or depression
Cortisol (Stress Hormone) Overload → Leads to anxiety, emotional exhaustion, and burnout
Prolactin (Breastfeeding Hormone) Impact → Affects mood, metabolism, and menstrual cycles
What I offer: Many postpartum parents struggle with symptoms they think are “normal” but could actually be signs of a hormonal imbalance. I help with cycle tracking, nutrition adjustments, and postnatal recovery planning to get hormones back on track.
4. The Mental Load & Emotional Stress: The Invisible Drain No One Talks About
Even if your body is healing, your mind is carrying a massive load.
Postpartum life is full of mental stressors:
Decision fatigue (What’s the best way to soothe the baby? Am I feeding them enough?)
The emotional shift from who you were before parenthood to who you are now
Societal pressure to “bounce back” and “do it all”
The lack of a village or support system many new parents face
A key part of my support: I recognize that postpartum care isn’t just about the physical body—it’s about mental, emotional, and lifestyle support too. Whether it’s resources, community, or mindset shifts, my role is to help you navigate this time in a way that feels nurturing, not overwhelming.
Bringing It All Together: Why This Matters
Postpartum depletion isn’t just one thing—it’s a combination of nutritional depletion, sleep debt, hormonal imbalances, and emotional overload. And while it’s common, that doesn’t mean it’s normal or something you just have to push through.
The good news? There are ways to recover. In the next section, we’ll explore how to replenish your body, restore your energy, and feel like yourself again—one step at a time.
How to Recover from Postpartum Depletion
Recovering from postpartum depletion isn’t about “bouncing back” or getting your pre-baby body back—it’s about truly rebuilding your energy, restoring your body, and feeling like yourself again.
Here’s where to start:
1. Replenish Your Nutrients: Fuel Your Recovery Naturally
One of the biggest factors in postpartum depletion is nutrient loss during pregnancy, birth, and postpartum (especially if breastfeeding). Rebuilding these stores is key to feeling better, but it’s important to do so safely and strategically.
Key Nutrients for Postpartum Recovery & Energy
The following nutrients are especially important for replenishing your body after birth:
Iron → Helps restore energy and prevents fatigue
DHA (Omega-3s) → Essential for brain fog, memory, and mood stability
Magnesium → Supports stress reduction, sleep, and muscle relaxation
B Vitamins (especially B12 & Folate) → Crucial for energy and nervous system balance
Zinc & Vitamin D → Regulate hormones, immunity, and mood
Collagen & Protein → Aid in tissue repair and postpartum recovery
Bone Broth: A Postpartum Superfood
One of the easiest and most effective ways to nourish a depleted body without overwhelming digestion is bone broth.
Rich in collagen to support tissue repair & postpartum healing
Packed with minerals like calcium, magnesium, and phosphorus
Helps replenish iron stores, which can be depleted postpartum
Supports breastfeeding by providing nourishing, hydrating nutrients
How to Include It: Many Eastern cultures prioritize bone broth in the postnatal period, and for good reason! I highly recommend 1-2 cups per day to my clients—whether sipped on its own, added to soups, or incorporated into meals.
2. Adding Supplements? Follow the Two-Week Rule
While nutrition from whole foods should be the foundation, some postpartum parents may benefit from supplements to help speed up recovery. However, it’s crucial to introduce them carefully.
The Two-Week Waiting Rule:
Introduce one supplement at a time and wait at least two weeks before adding another.
Pay attention to how you feel—some supplements work well for one person but may not be right for another.
If a supplement makes you feel worse, stop immediately, wait a few days, and try a different approach.
Always check with your doctor, midwife, or healthcare provider before adding any new supplements, especially postpartum.
3. Prioritize Sleep & Rest (Even When It Feels Impossible)
I know—"just sleep more" isn’t helpful advice. Instead of focusing on getting 8 uninterrupted hours (which, let’s be real, rarely happens with a baby), try to optimize your rest:
Realistic Sleep & Rest Tips:
Stack sleep in cycles: Even 90-minute blocks of deep sleep can be restorative.
Nap strategically—short naps (20-30 minutes) boost energy, while longer naps (60-90 minutes) improve recovery.
Set up a sleep-friendly environment: Dim lighting, no screens before bed, and calming bedtime routines help reset your nervous system.
Ask for help—it’s okay to let your partner, family, or a doula take a shift so you can get solid rest.
4. Support Hormonal Balance
Your body is still adjusting from pregnancy and birth, so hormonal imbalances are a key player in postpartum depletion.
Ways to Support Your Hormones Naturally:
Prioritize healthy fats (avocados, salmon, coconut oil) to stabilize hormones.
Support your thyroid with selenium (found in Brazil nuts) and iodine (seaweed, eggs).
Balance blood sugar by eating protein + healthy fats with every meal (no more crashing after coffee + toast!).
Cycle tracking—understanding your body’s hormonal shifts can help pinpoint imbalances early.
How I Can Help: Many postpartum symptoms mimic thyroid issues or hormonal imbalances—I offer tracking and support to help clients navigate this transition and feel their best.
5. Reduce Mental Load & Ask for Support
A depleted mind is just as important as a depleted body—and let’s be honest, the mental load of parenting is huge.
Ways to Lighten the Mental Load:
Delegate tasks—whether it’s meal prepping, laundry, or planning, you don’t have to do it all.
Set realistic expectations—you don’t need to “bounce back” or have it all together.
Find community—support groups, a postpartum doula, or even just talking to other parents can make a huge difference.
How I Can Help: I offer postpartum guidance and wellness support—whether you need help with recovery strategies, cycle tracking, or just someone who gets it, I’m here to walk with you through this journey.
You Deserve to Feel Good Again
If you’re struggling with postpartum depletion, please know this: it’s not just in your head, and you are not alone.
The exhaustion, the brain fog, the mood swings—these are real physiological issues, and they deserve real solutions.
Want to take the first step? I’m here to help. Whether it’s personalized nutrition, postpartum wellness support, or just figuring out where to start, let’s get you feeling like YOU again.
Reach out for a free consultation, or drop a comment—what part of postpartum depletion do you relate to the most?
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