I LOVE supplements. I think they are great and I get asked a lot about what I take while breastfeeding, so here’s my current lineup. 👇 One thing I always emphasize with my Built Different Mamas: supplements are the cherry on top—not the foundation. The foundation is enough FOOD, adequate protein + carbs + fats, HYDRATION, electrolytes, SLEEP/recovery *when possible*, and effective/frequent milk removal. I take these daily: 💊 Needed Prenatal I switched from the Prenatal PRO to this one. Still a prenatal, just smaller dosage. It’s my nutritional insurance policy while breastfeeding. It helps me cover important micronutrients and replenish nutrients while my body is supporting both me AND my baby. 🌿 Needed Stress Support I use this to support my body during a high-demand season. Postpartum + breastfeeding + work + training (and not sleeping/resting/recovering) is a LOT of physiological stress, so supporting recovery matters just as much as supporting performance. Hopefully one day I can sleep and rest but working full time for 48-72hrs a week with a 10mo old is just notttttt the time. 💪 Creatine — 5g/day One of my staples for strength, muscle recovery, training performance, and overall cellular energy. I never stopped taking this through TTC, pregnancy, and beyond. 💧 Redmond Re-Lyte Electrolytes Breastfeeding + sweating + training = increased fluid demands. Electrolytes help me stay hydrated and replace sodium and other electrolytes throughout the day. CODE: MAMAD I take these AS NEEDED: 🍼 Milkapalooza I’ve only taken this once or twice. It contains ingredients traditionally used as galactagogues (fancy word for milk production)— moringa, nettle, fennel, and shatavari. It can potentially boost supply and milk quality. 🌿 Pump Princess This is take more often. It’s a blend containing black seed, fennel, and dill. It helps promote my let down when I’m separated from my daughter and need to pump. 🌻 Sunflower Lecithin I use this to reduce my risk of clogged ducts. My boobies get confused when I combine breast feeding and pumping and this helps clear the ducts before they get infected (mastitis)

Weekly win! Royce was needing to be by me all day today, and needed to be kept entertained. Almost didn’t workout, proud of myself to make it happen and keep our girl smiling 🩷

You’re here because you’re built different and I can’t wait to learn why! I’m Ryan—Olympian, firefighter/paramedic, and mom. I created this space for women who refuse to lose their strength, identity, or standards in motherhood. Whether you’re pregnant, trying to get pregnant, postpartum, years into mom life, or just curious—you belong here. This community is about training with purpose, supporting each other, and navigating real life together—sleep deprivation, feeding schedules, long shifts, and all. Inside the BDM Skool, you’ll find: • Four Strength and Conditioning Programs available: – 30-Week Strength Through Pregnancy – 6-Week Early Postpartum Core Restore – 10-Week Return to Duty (Tactical Mom S&C) – 10-Week Postpartum S&C • Weekly check-ins for accountability + support • Optional 1:1 coaching with me • A community of Women & Mamas from all stages of motherhood here to support you, bond with you, laugh with you, cry with you, listen to you, and meet you where you’re at—braless with a cold cup of coffee in hand! • A space to share policies, SOPs, what works, what doesn’t—a place to empower each other to be the change our departments and agencies need for women and mothers. This is a space to connect. Ask questions about motherhood, breastfeeding, pumping, training, work, or just life. Share wins, struggles, workouts, or meet up with local mamas for coffee, workouts, or playdates. You’re not stepping away from who you were—you’re building forward. Drop an intro below 👇 Who you are, where you’re from, and what season of motherhood you’re in.