The Postpartum Energy Drain: How to Nourish, Heal & Reset
Simple Rituals & Foods That Rebuild You After Birth
By DeAndre Lewis | TacklerSolutions.com
"The best thing a mother can do after birth is not bounce back—it’s rebuilt forward."
Postpartum exhaustion is real. And it’s more than hormones or sleep loss—it’s depletion. After childbirth, your body is nutrient-drained, emotionally raw, and hormonally rewiring itself while keeping a newborn alive. That’s a lot. But healing doesn’t require perfection. Just rhythm, rest, and real nourishment.
I’ve supported my wife and dozens of moms through postpartum recovery using the 5-5-5 method, low-tox rituals, and nutrient-dense healing foods. If you’re tired, scattered, or anxious—this is for you.
"I stopped trying to ‘do it all’ and followed this rhythm. My recovery felt sacred, not stressful." – Tanisha L., new mom, Atlanta
Jump to:
Why You Feel So Depleted After Birth
Birth isn’t just physical—it’s metabolic, hormonal, emotional. You’ve likely lost fluids, iron, minerals, and sleep. Add in constant feeding, interrupted circadian rhythms, and zero time for yourself? Of course you're running on fumes.
Blood loss + hormonal dips = exhaustion
Low nutrient reserves = brain fog + sadness
Sleep fragmentation = nervous system dysregulation
Traditional cultures didn’t ignore this—they prioritized postpartum repair. Warm foods, bodywork, helpers, and 40 days of rest. We can reclaim that.
The 5-5-5 Rule: Rest That Actually Works
➀ 5 Days In the Bed
Stay in bed with baby. Let others feed you. Do skin-to-skin, nap, cry, breathe. Nothing else matters.
➁ 5 Days On the Bed
Sit up. Chat with siblings. Read. Maybe fold baby clothes. Let healing continue while you’re still grounded.
➂ 5 Days Around the Bed
Light chores. Fold laundry. Walk to the kitchen. Move slow. You're rebuilding your center.
Top Nourishing Foods for Recovery
Focus: Warm, moist, easy-to-digest, nutrient-rich meals
Bone Broth: Rich in gelatin, collagen, minerals
Root Veggies: Sweet potato, carrot, beet, parsnip = grounding + antioxidant fuel
Leafy Greens: Chard, dandelion, nettles = iron + blood support
Fermented Foods: Kimchi, yogurt, sauerkraut = gut restoration
Healthy Fats: Ghee, olive oil, avocado, butter = hormone balance
Organ meats & eggs: Vital for replenishing B-vitamins, iron, zinc
Recipe Highlight: Immunity-Boosting Chicken Soup
🧄 Garlic, root veggies, thyme, sea salt, whole chicken. Simmer 1 hour. Nourish.
Natural Tools That Support Healing
Sitz Baths: Healing herbs + warm water = perineal relief + nervous system reset
Magnesium: Relieves soreness, supports sleep and hormone balance
Electrolytes + Water: Breastfeeding + healing needs hydration
Herbal tinctures: For hormone balance, energy, milk production
Heat pads + nipple salves: Soothe common postpartum pain points
When Emotions Crash: Support for PPD
1 in 8 women experience postpartum depression. And many never say it aloud. Look for:
Withdrawing or numbness
Anxiety or panic
Sadness or uncontrollable crying
Scary thoughts or anger
If you feel off—speak up. You are not broken. You are not weak. You are worthy of support.
Start Here: Your Gentle Healing Checklist
🎯 5-Minute Reset
🛏 Rest: Block off the next 2 hours and stay in bed with baby
🥣 Nourish: Heat broth, eat something warm and real
🛁 Soothe: Take a sitz bath with herbs or sea salt
🧠 Reflect: Journal 3 things your body has already done well
🎁 Download: The Postpartum Rebuild Checklist (Free)
Includes: Shopping list, 7-day meal plan, self-care tracker
About the Author
DeAndre Lewis is the founder of Tackler Solutions, blending urban wellness with ancestral healing. As a new dad and advocate for maternal care equity, he creates resources that empower and restore. Follow his journey + tools at @tackler_solutions.
