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Postpartum courses for life with a new baby

Practical help for the first weeks and months after birth: easy meals, rest, sharing the night shifts, your relationship and getting ready for your postpartum checkup.

  • 5 courses
  • Tools in every course
  • Certificate included

The weeks after birth are about your recovery as much as caring for a new baby. You will have a postpartum checkup with your OB-GYN or midwife, and your baby will have well-child visits with a pediatrician from the first days. Those visits are the place for medical questions. Our postpartum courses help with everything in between: what to eat when you have no time to cook, how to share nights, and how to keep talking as a couple when you are both exhausted.

There are no diets and no calorie counting here. The Physical Activity Guidelines for Americans suggest working back up toward at least 150 minutes of moderate activity a week in the postpartum period, once your provider says you are ready. If you are breastfeeding, the 2025–2030 Dietary Guidelines point to protein foods rich in vitamin B12, omega-3 seafood, legumes and vegetables, and the American Thyroid Association recommends a daily 150 mcg iodine supplement while breastfeeding.

Help with feeding is available from lactation consultants (IBCLCs), your pediatrician and, if you are eligible, WIC breastfeeding peer counselors. For low mood or anxiety, the National Maternal Mental Health Hotline is free and open 24/7 at 1-833-852-6262 (1-833-TLC-MAMA).

All postpartum courses

Focused

Postpartum

Postpartum Nutrition

Realistic food for the newborn months: easy meals, one-handed snacks, a freezer plan and hydration, with no diets and no counting.

  • 2 hours
  • 4 tools
  • 6 modules
$19.99Buy
Focused

Postpartum

Nutrition While Breastfeeding

What to eat and drink while breastfeeding, with a plate guide, a vitamin D checklist and a caffeine counter, based on US guidance.

  • 2 hours
  • 5 tools
  • 6 modules
$19.99Buy
Focused

Postpartum

Sleep for New Parents

Get through broken nights together: share the night shift, grab real rest and keep your baby's sleep safe when you are exhausted.

  • 1 hour 45 min
  • 4 tools
  • 6 modules
$19.99Buy
Focused

Postpartum

Relationship After Having a Baby

Stay a team through broken nights and new roles, with check-in prompts, a fair chore planner and quick connection ideas.

  • 2 hours
  • 5 tools
  • 7 modules
$22.99Buy
Focused

Postpartum

First 6 Weeks With Baby

Week-by-week help for the newborn weeks: feeds, diapers, sleep, your recovery, red flags to act on and prep for your postpartum checkup.

  • 2 hours 20 min
  • 5 tools
  • 8 modules
$22.99Buy

Related topics

Choosing a postpartum course

Several of these courses are worth starting in the last weeks of pregnancy, while there is still time to stock the freezer and agree who does what.

What the postpartum tools do

  • Feed, diaper and sleep log: a simple record to show your pediatrician at well-child visits.
  • Postpartum checkup prep sheet: notes on your recovery, mood, feeding and birth control questions, ready for the appointment.
  • Night-shift sharing rota and nap planner: split the nights so each adult gets a block of rest.
  • Freezer meal plan and one-handed snack list: food that is ready when you have no time to cook.
  • Couple check-in prompts: ten-minute conversations to keep talking when life is busy.

When to get help quickly

Call 911 if you have chest pain, trouble breathing, a seizure, or bleeding that soaks more than one pad an hour. Call your OB-GYN or midwife the same day if you have:

  • a fever, or feel shivery and unwell
  • pain, swelling or redness in one leg
  • a C-section wound or tear that is red, painful or leaking
  • a hot, red, painful area on your breast that is not settling
  • a bad headache or changes in your vision

Low mood or anxiety that lasts more than two weeks after the birth is worth raising with your provider, and you can call or text 1-833-TLC-MAMA at any time. If you have thoughts of harming yourself or your baby, call or text 988 or call 911 now.

Postpartum courses: your questions

Do I need to diet to lose the baby weight?

No. The postpartum courses have no calorie counting and focus on eating enough while you recover. If you want to change your weight later, talk to your doctor about the right time, especially if you are breastfeeding.

Is the advice the same if I formula feed?

Most of the postpartum courses apply however you feed your baby. Nutrition While Breastfeeding is specific to breastfeeding, and our infant feeding topic covers formula and combination feeding.

How long does the AAP recommend breastfeeding?

The American Academy of Pediatrics recommends exclusive breastfeeding for about the first six months if possible, then continuing alongside solid foods for as long as you and your baby want, to 2 years or beyond. Every family's situation is different, and fed is what matters most.

Can I have coffee while breastfeeding?

Usually yes, in moderation. Caffeine passes into breast milk and can make some babies fussy, so the caffeine checker in the breastfeeding course helps you keep an eye on how much you have. Ask your pediatrician if your baby seems unsettled.

When can I start exercising again after giving birth?

Gentle walking can often start soon after the birth. The federal guidelines suggest gradually working up to at least 150 minutes of moderate activity weekly after the birth, and it is best to get the go-ahead from your provider before higher-impact exercise.

Are the postpartum courses useful for partners?

Yes. The sleep and relationship courses are written for both parents, and partners can use the rota and meal plans to share the load.

Official sources

More topics

Plan the first weeks before they arrive

Fill in the freezer meal plan and the night-shift rota now, so the hardest part is already done.

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