The postpartum period is often called the “fourth trimester”—a season of healing, discovery, and tremendous transition. While much of the attention naturally centers on the baby, this time is just as much about you—your changing body, emotions, identity, and needs.

It can be joyful, exhausting, overwhelming, and beautiful—all at once.

But layered on top of this whirlwind is an added pressure: the expectation to “bounce back.” Society tells new moms to snap back into their pre-pregnancy body, energy, and routines—fast. These unrealistic ideals only add stress, anxiety, and shame to an already vulnerable season.

As a new mom and a dietitian, I’m saying no to bounce back culture—and I hope you will, too.

Proper fueling not only sustains energy levels during exercise but also aids in recovery, ultimately influencing an athlete's overall performance. Conversely, restrictive dietary practices can hinder progress, leading to low energy availability, fatigue, decreased performance, and increased susceptibility to injuries.

The prevalence of Relative Energy Deficiency in Sport (REDs) varies among athletes, with estimates suggesting it affects a significant percentage, ranging from 15-80%, depending on factors such as type of sport and level of competition.

REDs often goes unnoticed due to a lack of awareness and education in athletes, coaches, and other health professionals. Recent evidence suggests that short-term low energy availability may actually improve performance initially. However, is well known that long-term energy availability is detrimental to the athlete's health and performance.

Athletes can follow a non-diet approach and still meet performance goals.