Breastfeed on demand for as long as your baby wants, especially in the first few weeks, when you are establishing your supply. There’s nothing like stimulation—and skin-to-skin contact—to boost your supply.

Easier said than done, but do your best to rest and focus on your baby—including touching and being skin-to-skin. Literally (and figuratively) put your feet up! It’s win-win for you, your let-down, and your baby.

There’s even evidence that activities that reduce your stress while pumping—including looking at pictures of your baby or putting socks on your bottles to prevent monitoring your output—increase your oxytocin and endorphin response, which in turn supports longer and more productive let-down cycles.

This may seem obvious, but it’s easy to forget. There’s also no one-size-fits-all, when it comes to how many ounces of water you need every day. Just drink throughout the day, plus anytime you feel thirsty.

If you are breastfeeding and/or pumping, you’ll likely need to intake at least 400 additional calories a day. This can mean either consuming larger portions, or having snacks and meals more frequently.

While anecdotes abound, there’s actually no evidence that certain foods increase your supply. We’ve evolved across centuries, continents, and circumstances to produce enough milk for survival. If you’re looking for a target, aim for a well-rounded diet full of fruits, vegetables, and whole grains.