How to PROTECT Your Milk Supply || Milk Supply MINI SERIES VIDEO 2️⃣

Returning to work as a breastfeeding mom comes with a long list of questions, and one of the biggest ones I hear is:

“Will my milk supply drop when I’m away from my baby?”

It’s a valid concern—and if you’ve been searching forums, watching YouTube videos, or polling your mom friends, you’ve probably heard a lot of conflicting advice. Power pumping, supplements, lactation cookies, triple feeding… it’s overwhelming.

But here’s what most people won’t tell you:
Low pumping output doesn’t always mean low milk supply. More often than not, it’s a sign of inefficient milk removal—not a supply issue at all.

In this post, I’ll introduce you to my Proficient Pumping Pyramid, a five-level method designed to help you pump faster, remove milk more effectively, and protect your supply without spending hours hooked up to a machine. Whether you’re a first-time mom or navigating pumping with your second (or third!) baby, this framework will show you how to work with your body—not against it.

(This post was originally a video. Check it out, here!)

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The Proficient Pumping Pyramid: A 5-Level Framework

This is the exact framework we use inside my coaching program, and it’s designed to help you pump quickly, fully, and consistently—so your supply stays strong and steady, even after returning to work.

Let’s break it down.

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Level 1: Frequent & Consistent Milk Removal

This is the foundation of everything.

If you’re not removing milk often enough (or effectively enough), no flange size or pump setting can make up for it. You cannot supplement, hydrate, or power-snack your way out of missed or ineffective sessions.

Every mom’s milk supply is different, so it’s important to find a schedule that works for YOUR body. You’ll probably need to tweak this over time, and that’s completely normal. But without this first piece, the rest of the pyramid won’t stand.

💡 Pro tip: If you’re pumping 8–12 times per day and still struggling, chances are you’re not removing milk efficiently—and that’s costing you time AND supply.

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Level 2: Flange Sizing

Getting your flange size right can instantly improve both comfort and milk output. But most moms I work with have been using the wrong size—usually because they measured themselves with a circular ruler.

Here’s the thing: most nipples aren’t perfectly round. And those plastic measuring tools? They’re just not very accurate.

One of my clients thought she was a 21mm. When we worked together, we discovered she was actually a 15mm—and her output increased dramatically almost overnight. That’s a 6mm difference!

💡 You must measure under suction to get an accurate flange size.

We dive deep into flange sizing in our coaching program (and there’s also a more detailed video and visuals inside the full workshop linked here).

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Level 3: Maximizing Letdowns

If you only take one thing away from this post, let it be this:

Multiple letdowns = faster sessions and more milk.

Unlike nursing at the breast, where letdowns often happen naturally, pumping is much more mechanical—and it’s up to you to learn how to trigger and repeat your letdowns on demand.

This step alone has helped clients see massive improvements in just a few days. One client recently went from 20 oz per day to 28 oz in just 5 days—without adding more sessions—just by learning how to trigger more letdowns.

This is a huge focus inside our program, and it’s often the turning point for many of the moms we work with.

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Level 4: Pump Settings + Pumping Techniques

Let’s talk tech.

There’s no one-size-fits-all when it comes to pump settings. You need to experiment and find the rhythm your body responds to best—that could mean faster cycles, lower suction, or something totally unique to you.

But just as important is what you do during your session. Pumping techniques like breast massage, compression, and even visualization can seriously boost your output.

Great pump settings without technique = limited results.
Great technique with poor settings = still not ideal.
You need both.

This is where many moms start to see major time savings—going from 45-minute sessions down to 20, without losing output.

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Level 5: Hormones & Headspace

This is the piece most people skip—but it can be make or break.

Your hormones control letdowns and milk production, and they’re deeply connected to your mental and emotional state. If you’re under chronic stress or dealing with anxiety, your body might hold back milk—no matter how good your settings or schedule are.

One of my clients was doing everything “right” on paper. But her letdowns weren’t happening as expected. Once we addressed some of the mental load and hormone issues, her output finally started to reflect all her hard work.

You are a whole person—not just a pair of breasts and a pump. This level matters.

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Real Life Example: Pumping Half the Time, Same Output

Let me introduce you to Erica. She used to pump for 40 minutes to get the 5 ounces she needed for each session. It was working, but just barely—and she was burning out fast.

After going through the Proficient Pumping Pyramid with us, we were able to cut her pumping time in half while still hitting the same output. For her, the biggest issues were flange sizing and letdowns.

This is the power of pumping efficiently. You don’t have to pump more to get more. You just need to fix what’s not working.

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The Pyramid Isn’t a One-and-Done

This isn’t a checklist you complete once and forget. Most of our clients circle back through the pyramid multiple times during their pumping journey.

• Flange sizes can change.
• Schedules might need adjusting.
• Hormonal shifts can affect output.
• Life happens.

Like my client Shelley—she came to us with an undersupply, learned to pump efficiently, and accidentally created an oversupply from doing it so well. We helped her dial it back and stabilize at 30 oz/day—without adding stress or sessions.

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Your Next Step

Protecting your milk supply isn’t about pumping more—it’s about pumping smarter.

When you learn to empty your breasts efficiently in under 30 minutes, you give your body the exact signal it needs to maintain the right amount of milk for your baby. And once you understand your body’s unique response to a pump, you can finally take control of your milk supply.

This is video two in our three-part miniseries:

• Video 1: How to Build Your Supply
• You are here → Video 2: How to Protect Your Supply
• Video 3: How to Take Control of Your Supply (coming soon)

If you’re ready to master efficient pumping and thrive at work without sacrificing your breastfeeding goals, I’d love to help you do exactly that.

Inside our high-touch coaching program, we guide you step-by-step through the Proficient Pumping Pyramid and beyond. It’s only phase one of our 3-phase curriculum, but it’s a powerful place to start.

➡️ Apply to join our coaching program here (We work with a limited number of moms to ensure real results.)

Let’s make you your own pumping expert. See you in video three!

Happy pumping!