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Fill Your Cup Village Blog

We weren't meant to raise our children alone, Mama. So we are here to give you a helping hand, share a recipe, chat about our insights of Motherhood and give you access to experts in mother care, birth, pregnancy and postpartum. Welcome to the FYC Village.

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A New Mums Guide to Finding Your Village

You’re searing for that elusive village that everyone keeps talking about? And you’re thinking… did I miss the memo on this one. How the heck do I find them? Here are 5 things I did to build my village as a new mum:

Let’s Talk C-Sections: What I’d Do Differently Next Time

Four Types of Mums Who Need a Doula (And Why It Makes a Difference)

When I was pregnant with my first baby, I remember thinking, “I’ve got this.” I’d read the books, followed the Insta accounts, and had a loving partner by my side. But deep down? I was craving someone who just got it, someone who could walk beside me, answer my 3am questions without judgement, and remind me I wasn’t alone in the chaos.

Turns out, that’s exactly what a doula does. 💛

Whether it’s your first baby or your third, having the right support can make all the difference. Doulas aren’t just for “hippy births” or first-timers, they provide evidence-based care, emotional steadiness, and practical help that can completely change how a mama experiences her early parenting journey. So let’s talk about four types of mums who often benefit from having a doula (and why it really matters).

Navigating Perimenopause and Menopause: What Every Woman Should Know

For many women, perimenopause and menopause feel like an unexpected shift. One day you’re feeling fine, and the next, your body and mind seem to be working against you. The forgetfulness, the sleepless nights, the mood swings that make you wonder, Is this really me? 🤯

If any of this sounds familiar, you’re not alone.

Breastfeeding and Returning to Work: How to Make It Work for You

I remember the first time I thought about heading back to work after having a baby. It felt huge. How was I going to juggle feeding, pumping, and actually getting through a workday without feeling completely overwhelmed? If you're in that boat now, you’re not alone.

Returning to work while breastfeeding can bring up a mix of emotions, excitement, guilt, anxiety, relief, sometimes all at once. But with a bit of planning, the right support, and a whole lot of self-compassion, you can find a rhythm that works for you and your baby.

Navigating Fertility: What Every Mum (and Mum-to-Be) Needs to Know

Motherhood is full of surprises. Some we expect, like sleepless nights and endless snack requests, while others, like struggling to conceive, can catch us completely off guard. If you have ever felt lost in the whirlwind of fertility advice, medical jargon, and conflicting opinions, you are not alone.

Fertility can feel like a roller coaster, with moments of hope, frustration, and everything in between. Whether you are just starting your journey or have been trying for a while, there is so much power in understanding your body, your options, and most importantly, reminding yourself that you are not in this alone.

The Hormonal Power of Reading Books: Your Secret Sauce for Maternal Mental Health

Motherhood is a wild ride—equal parts magical and maddening. Between the midnight feeding marathons, nappy blowouts, and that unrelenting mental load (who else remembers every family birthday?), it’s no wonder you’re craving a little "me time." Well, grab a book, mama, because reading isn’t just an escape—it’s a legit hormonal hack for your mental health. Yep, science says so.

Busting Breastfeeding Myths: Separating Fact from Fiction

Breastfeeding can be one of the most rewarding and challenging parts of motherhood. Between advice from loved ones, strangers in the supermarket, Facebook groups and the depths of Google, it’s no wonder so many myths about breastfeeding persist. But here’s the truth, your breastfeeding journey is yours alone, and it’s okay to need clarity along the way. Let’s break down some common misconceptions and replace them with facts and reassurance.

Does Breastfeeding Always Hurt? Spoiler: It Shouldn’t.

While it’s normal to feel some tenderness in the early days, persistent pain is not something you should just “push through.” Discomfort often signals issues like a poor latch or positioning. The good news? These can be corrected with the right support. If pain is part of your daily routine, it’s time to reach out to a lactation consultant who can help get things back on track. Breastfeeding is meant to bring you and your baby closer, not cause physical stress.

Navigating the Return to Work: How to Find Balance and Support

How Motherhood Transforms Your Brain: The Science Behind the Shift

Motherhood is a journey that changes us in ways we never imagined. From the first flutter of tiny kicks to those sleepless nights with a newborn, it reshapes not just our lives but us as people. But did you know it’s not just your heart or body that changes? Your brain actually transforms too.

It’s incredible to think that the experience of pregnancy, birth, and postpartum rewires your brain in ways that prepare you for the role of motherhood. These changes are not just fascinating; they are empowering and offer insight into why we feel and act the way we do as mums.

What is the TOG System for Baby Clothes? A Guide for Safer Sleep

What is the TOG System for Baby Clothes? A Guide for Safer Sleep
The TOG system (Thermal Overall Grade) is your ultimate guide to dressing your baby for safe and comfortable sleep. This handy rating helps parents select the right sleepwear for their baby based on room temperature, ensuring they’re neither too hot nor too cold. From lightweight 0.2 TOG options for summer nights to cozy 2.5 TOG sleep sacks for cooler rooms, this blog decodes it all. Learn how to dress your baby safely, prevent overheating, and optimize their sleep routine with TOG-rated clothing. Ready to take the guesswork out of bedtime? Dive into our full guide!

I Just Screamed at My Child: Navigating Mum Rage with Grace and Growth

Let’s be honest, there are days when motherhood feels like trying to juggle too many balls while balancing on a tightrope. Some days, it all feels manageable. Other days? One misplaced toy or a persistent whine can send us over the edge. I’ve been there, and I’m guessing you have too. Just recently, I found myself in the thick of it, raising my voice at my child and instantly feeling the pangs of guilt.

If you’ve ever experienced a moment like this, you’re not alone. Let’s unpack those tough feelings together and explore how to move forward with compassion for yourself and your child.

Navigating Perimenopause: Honour Your Body, Protect Your Energy

Perimenopause is no walk in the park. The fluctuating hormones, rollercoaster emotions, and brain fog can make it feel like you’re navigating a whole new version of yourself. But here’s the good news, you’re not alone, and there are practical ways to help you feel more balanced through this transition.

What’s Happening to Your Body

During perimenopause, your estrogen levels start to dip and fluctuate. This hormone plays a huge role in your mood, energy, and overall well-being. Those changes? They’re your body’s way of adjusting to this next chapter, even if they make life feel topsy-turvy at times.

Navigating Family Gatherings with Confidence: A Mum’s Guide to Holiday Boundaries

Ah, the holidays. A time of twinkling lights, delicious food, and endless family gatherings. It’s magical, isn’t it? But if you’re a mum, especially a new or expectant one, it can also feel like a gauntlet of unsolicited advice, constant baby handovers, and little space to just breathe. I get it.

The truth is, navigating the holidays as a parent comes with its unique set of challenges. That’s why I’m sharing some thoughts and practical tips to help you set boundaries that protect your peace, honour your family’s needs, and make the festive season truly joyful.

Navigating the Chaos: Why Boundaries and Connection Matter in Parenthood

Motherhood is a beautiful mess of love, learning, and, let’s be honest, a fair bit of chaos. From the moment you welcome your little one into the world, you’re bombarded with advice, opinions, and expectations. And when it comes to setting boundaries and building strong connections, it can sometimes feel like you’re caught between “too much” and “not enough.”

But here’s the thing, parenting isn’t about getting it perfect—it’s about showing up with love and intention, even when the going gets tough.

Private Midwifery: A Choice That Puts You in Control

Motherhood is an incredible journey but let’s be real, it can also be a bit overwhelming at times. Between the endless advice, the “must-haves,” and making decisions about how you want to birth, it can all feel a little bit much. But what if I told you there was a way to make these decisions your way? A way to feel truly supported and empowered as you welcome your baby into the world? That’s where private midwifery comes in, and trust me, it’s a gamechanger for so many mums.

Why the Shift to Private Midwifery?

Lately, we’re seeing more and more mums choosing private midwives, and for good reason. The global pandemic forced us all to take a hard look at the way we approach healthcare, and for many, that meant reconsidering hospital births. With private midwifery, mums get to take control of their birth experience in a way that feels more personal, more supportive, and dare I say more real.

Sleep Myths and What Really Works: Discovering the Truth About Infant Sleep

Busting Baby Sleep Myths: A Mama's Guide to Better Sleep (For You and Baby)

Reflux 101: How to Help Your Baby (and Keep Your Sanity)!

30 minute Meal Recipes for Busy Mums

If you're a time poor, busy and overwhelmed mother then these recipes are for you! I found the Real Food Dieticians website around 5 years ago when I was struggling to find quick, healthy meals that my whole family enjoyed.

Guide to Visiting a New Mum

Visiting a new mum can be a wonderful way to show support and care during this special time. Here are a few tips to keep in the back of your mind before visiting a new mum.

How to Dress a Baby in Winter

Our top 8 tips for dressing your baby in winter with warm clothes

Insights: NSW Birth Trauma Report

The catalyst for this inquiry was the increasing awareness of birth trauma and concerns about its effects on individuals and families. The Australian Birth Experience Study (BESt) from Western Sydney University highlighted that 28 percent of women experienced birth trauma, with more than one-in-ten experiencing some form of obstetric violence. Additionally, a complaint lodged with the Health Care Complaints Commission on behalf of 30 women who alleged traumatic birth experiences at Wagga Wagga Base Hospital underscored the urgent need for action.

‘Birth is just a snapshot’: Why boutique post-natal services are on the rise

Ultimately, the exhaustion and stress from her postpartum experience meant White and her husband decided against having another child. “I had a really, really rough time and I always thought I wanted two children. But after that experience, we were one and done and it broke my heart.”

Would Your Spend $6,300 on Your Hospital Bag?

Third trimester. Immaculate make-up and lighting. Miranda donned a black Bumpsuit, a company owned by another Aussie model - Nicole Trunfio. Seated behind a giant yellow travel all Louis Vuitton bag with an estimated value of AUD$6,300. I already knew this wasn’t going to be your ‘average hospital bag checklist’.

Why should I hire a Doula and what are the benefits?

If you're umming and ahhing about hiring a doula, here a few key things you should know before deciding on one. (Hint hint... this is why they are so fabulous!)

There are several reasons why someone might choose to use a doula during pregnancy, childbirth, and the postpartum period:

How Do I Choose the Right Doula for Me?

Fill Your Cup has birth and postpartum doulas located in Sydney, Melbourne, Newcastle, Geelong and Hobart.

One of the questions I get asked most often is, how do I choose the right doula for me?

What's the difference between a doula and a midwife in Australia?

Both doulas and midwives play crucial roles in supporting women during childbirth, doulas primarily offer emotional and physical support, while midwives provide medical care and assistance throughout the entire childbirth journey. Together they can work together as a team for your birth alongside obstetricians, paediatricians and other allied healthcare practitioners.

How to Prepare for the First 6 Weeks with MamaMia's "Hello Bump"

How to prepare for the first 6 weeks of motherhood?

They say it takes a Village to raise a child, but I would argue your baby is fine - it's the mother that needs the Village.

In my interview with Jessie Stephens and Gemma Pranita I go in depth about the things to expect once your baby arrives but more importantly how you are going to no just survive but THRIVE in motherhood.

Embracing Nature Play - Free Activity Booklet

Nature play is not only a very low-cost activity but has also been proven to have both mental and physical benefits through direct association with nature. It has been shown to improve mood, reduce depression, and alleviate mental fatigue. Children who engage in regular outdoor play benefit from increased flexibility and gross motor skills. Furthermore, I would argue that not only is your child receiving the benefits of nature, but when you share that nature playtime with them, you yourself are also reaping those benefits of being connected with your kids and nature.

The Easiest Way to Make Bone Broth

Bone broth has gained popularity due to its numerous potential health benefits. Here are some of the benefits associated with consuming bone broth.

Now, if you have been making bone broth by simmering it for half a day and stinking out the house.... here's my recipe for the quickest chicken bone broth. My secret weapon: an Instant Pot:

Top 5 Tips New Mothers Need to Know About Infant Sleep

Instead of downloading schedules, how to’s on nailing drowsy but awake or wondering if your baby is normal, I want you to put that energy into eating another FYC cookie, putting your feet up and reading what I wish every parent knew about their new baby’s sleep. Straight from an infant sleep specialist to your tired & beautiful self, navigating new parenthood.

This Research Could Help Over 175 Million Women

The US-based team mapped the cellular changes from normal endometrium to the disease state - endometriosis. Further discovering that the different subgroups had “striking difference in gene expression [molecular signature], adding to a growing body of literature to support that endometriomas and peritoneal lesions are two distinct disease entities”.

These ‘biological road maps’ of cellular change, as well as the unique molecular signatures of the two disease subtypes can now be used by researchers across the world to begin further studies into more personalised therapeutics against endometriosis. Hopefully demystifying the challenging diagnosis and current treatment regime of surgery and hormone therapy, which have varying levels of success.

Breastsleeping - The Interconnection between Breastfeeding and Co-sleeping

Professor James McKenna's research on infant sleep highlights the importance of breastfeeding and co-sleeping for optimal infant development and well-being, as well as the need for safe sleep environments to reduce the risk of SIDS. His work has contributed significantly to our understanding of the complex nature of infant sleep and the ways in which different sleep practices can affect the health and development of infants.

My favourite Christmas Dessert - Berry Tiramisu

I have been making this dessert since I was 15 years old. It is a berry tiramisu that can be whipped up in 15 minutes and made one to two days in advance. It is delicious, refreshing and so easy to prepare, utilizing beautiful Australian berries, which are just my favourite thing to eat at this time of the year. Most importantly, the title of the dish is slightly deceiving in that it doesn’t have coffee in it, which I adore because I detest coffee.

How To Encourage Your Milk to Come In

Ever wondered why people tell you that skin to skin with your baby is so important?

Well, let me tell you a little bit about the magic of a baby being born.

Following the birth of your baby your brain receives messaging that a baby has arrived (interestingly thanks to the birth of your placenta, not baby) and a wonderful hormone called prolatin begins to upregulate. As you would expect from its name, prolactin is responsible for the initiation of lactation or production of your milk supply.

Another hormone which is critical for breastfeeding is oxytocin. 'The Love Hormone'. Oxytocin is responsible for the milk ejection or removal of the milk from your breast into your bubba's mouth.

Your Starter Guide to Starting Solids

Introducing our bubbas to solid food is supposed to be an exciting time for everyone, however I appreciate that it can cause some angst as well. Choking, mess, which foods do I start with? Do you go with baby-led weaning… what is baby-led weaning? And all that stuff.

Your 6 Week Check-Up

The 6-week Check-up. This is typically a huge milestone placed on mothers, a time where evidently we can all ‘get back to it’ and we can return to ‘regular programming’. But let me assure you that, it’s not always the case.

Whilst your bubba may have penciled in a shopping list of appointments with the maternal child health nurse, GP and/or paediatrician, mama’s are often only afforded a single ‘6-week’ follow up appointment and sent on their merry way. So let’s talk about the type of care and observations you should be looking for from your Village of Health Professionals.

Every Newborn Mother Needs This Item

Very rarely do we recommend products for our FYC Mamas, we believe every mama and babies journey is unique and therefore the MUST HAVES are just not going to fit for everyone.

BUT, there is one product that we suggest for our Mamas, something tried, tested and tested again. A product which has lifelong functionality, not something you will be selling off on Facebook Marketplace in 3 months time.

Behold, the Mama Trolley.

Everything You Need to Know About a Gentle C-section

Our guided steps to a gentle c-section. Now, this may not be your story, planning the c-section, perhaps it has been bestowed upon you, but remember it is still your body, your birth and we are here to empower you each step of the way.

Our Favourite Books for Navigating Motherhood

We've fast-tracked the research part, skipped past the Google Rabbit Hole and wanted to share some of those books with you. In these books you will learn how to nourish yourself, kick postnatal depletion to the curb, develop an understanding about normal infant behaviour (think sleep and feeding) and how best to prepare for The Fourth Trimester. The authors of these books have all walked the walk and developed these books from years of research and experience in their specialist fields.

Are Your Planning To Breastfeed?

Did you know that 95% of women stepping into motherhood say they would like to breastfeed, however only 39% are exclusively breastfeeding at 16 weeks.

In our podcast interview with Dr Pamela Douglas, Founder and Medical Director of POSSUMS Neuroprotective Developmental Care, I asked her why we see such a significant decrease in rates of mother’s breastfeeding journeys. Her response:

‘The health system is letting women down..they don’t have the clinical skills to be able to deal with the distressing problems women encounter while breastfeeding’

Much of the problems Dr Douglas describes comes from nipple pain, which in her opinion is highly over medicalised at the moment. Typically stemming from continual breast tissue drag from incorrect fit and hold of the mother:baby dyad.

Birth Classes: Choose Your Own Adventure!

Which birthing class do I choose, Hypnobirthing, hospital classes, Calm Birth, SheBirth or a really personalised one on one chat with a midwife? Come and choose your Birth Class adventure!

Outdated Pregnancy Dietary Guidelines Doing More Harm Than Good

Lily Nichols is a Registered Dietitian and Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. Her work is known for being research-focused, thorough, and unapologetically critical of outdated dietary guidelines. She is the author of two bestselling books, Real Food for Pregnancy and Real Food for Gestational Diabetes.

Top 5 Things A Mother Can Do To Prepare For Breastfeeding Success

Toddler Mess Surviving Motherhood with a Toddler

Top Tips for Surviving the Newborn Days with a Toddler

Here are my Five Top Tips of Surviving the Newborn Days with a Toddler. Firstly, prepare like a Doomsdayer!

The Science Behind Qiara Probiotics

Let's talk QIARA probiotics. If you're pregnant or already a mama I'm sure you've seen it advertised, talked about and maybe been a customer. This off-the-shelf probiotic has been hailed by some mothers as a 'miracle preventative and treatment for mastitis' for a number of years now. But how does this tiny sachet of white substance work its magic? Let's start from the beginning.

Finding Your Village on the World Wide Web

As women we are wired to thrive through community. Through connection. Through learning from other women of all ages. This is where we come into our own. We share thoughts and lessons, recipes, feelings, troughs and triumphs.

Ugly Delicious Porridge

Chicken Brodo Recipe - Cook Once, Eat Four Times!

Chicken Brodo. You cook the chicken and veggies to make the Brodo stock, saving the cooked chook and veggies for another (easy to prep) meal. Then cook the Popetti (fancy word for meatballs) in the Brodo stock, add some pasta, maybe some extra veggies and you are done! This recipe is incredibly adaptable, and you can really add any mix of veggies you like. The reason I keep coming back to this recipe is that ease that it provides from the rest of the week, always something to whip up.

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