Nutrition for Mamas
Nutrition for Mamas is a podcast hosted by Brooke Miller, a Registered Dietitian and Lactation Counselor, and mom of three. The show focuses on nutrition, health, and mom-life balance, covering topics like postpartum recovery, breastfeeding, quick meals, cravings, and energy struggles. Each episode offers simple, realistic tips for busy moms, featuring honest conversations, guest experts, and practical strategies. The goal is to help mothers boost their energy, feel confident in their bodies, and enjoy food again.
Episodes
120. How I Lost 60 Pounds After 3 Babies (No Calorie Counting, No Restrictive Diets)
60 pounds down after 3 babies (25# under pre-kid weight). No calorie counting. No restrictive diets. No obsessing over the scale. Just 4 simple habits and a whole lot of patience.
In this video, I'm sharing the honest, unfiltered story of exactly what I did after my third baby to lose weight, transform my labs, and get into the best shape of my life at 37, better than when I was a college athlete.
119. 3 Meals Under 30 Minutes: High-Protein, Easy Recipes for Busy Moms
Recipes I’m making in class today:
Beef & Veggie Stew Crockpot | 4–6 servings
1.5 lbs stew beef
2 cups baby potatoes, halved
2 cups carrots
2 cups celery
2 cups beef broth
1 tbsp olive oil
1 tbsp Worcestershire sauce
1 tsp garlic powder
1 tsp salt
½ tsp black pepper
1 tsp dried thyme
Directions: Add all ingredients to the Crockpot. Cook on LOW 7–8 hours or HIGH 4–5 hours.
Chicken Sausage She
118. Why You Can't Lose Weight After Kids (It's Not What You Think)
Struggling to lose weight after having kids, even though you're eating less and moving more? Your body is just different now, and the old strategies are working against you.
In this podcast, registered dietitian and mom of 3 Brooke Miller breaks down the real reasons weight loss after kids stalls, from nutrient depletion and hormone shifts to cortisol, sleep deprivation, and why eating too little
117. Perimenopause & Menopause: What Every Mom Needs to Know
In this episode, host Brooke sits down with her friend and fellow registered dietitian, Liz Riesen, to have an honest, empowering conversation about perimenopause and menopause. Liz brings over 10 years of clinical experience specializing in hormone health, gut health, and advanced functional lab testing and she's here to help you understand what's actually happening in your body so you can stop g
116. Night Cravings: Why They Happen + How to Stop
If your evenings feel like a constant cycle of snacking, guilt, and starting over tomorrow… this episode is for you.
We’re diving into the real root causes of night cravings and how to stop them by nourishing your body instead of fighting it.
What to Listen For (Key Takeaways)
Why night cravings are not a willpower problem
The #1 mistake busy moms make during the day that leads to nighttime overe
115. How to Get Healthy in Only 15 Minutes a Day
What if I told you that you don’t need hours in the kitchen or a gym membership to hit your health goals… just 15 minutes a day?
If you’ve been waiting for life to slow down before taking care of yourself, this episode is your permission slip to stop waiting.
Inside, I’m breaking down simple, realistic habits that actually fit into busy mom life, so you can boost your energy, feel stronger, and st
114. How Creatine for Moms Improves Energy & Mood
Feeling exhausted, foggy, and like your body just isn’t responding the way it used to?
In this episode, we’re breaking down why creatine for moms might be one of the simplest (and most overlooked) tools to help you boost energy, strength, and mental clarity without adding more to your already full plate.
What to Listen For (10 key takeaways)
Why maternal depletion can last 7–10 years after having
113. If I had to start over on my weight loss journey… here’s what I would do.
Weight loss after kids can feel so different than it did before becoming a mom.
You try to eat less, work harder, and “get back on track,” but instead you feel exhausted, hungry, and stuck.
In this episode, I share exactly what I would do if I had to start over on my weight loss journey after my 3rd baby, including the simple habits that helped me lose over 60 pounds (and get 25# under my pre-ki
112. Why Investing in Your Health Matters as a Mom
You keep telling yourself… “I’ll focus on my health when life slows down.”
I have a hard question to ask you. Has it actually slowed down? Because I know for me… life is only getting more chaotic.
This episode is your wake-up call. Because the truth is, taking care of yourself isn’t selfish.
It’s the thing that changes everything for you and your family.
What to Listen For
Why your health is yo
111. The #1 Nutrition Mistake After 30
Do you feel like you’re doing everything “right”… but still exhausted, craving sugar at night, and wondering what happened to your metabolism? In this episode, we’re uncovering one of the most overlooked nutrition mistakes that’s keeping so many moms stuck in survival mode and how a simple shift can help you feel energized, satisfied, and strong again.
What to Listen For (Key Takeaways)
Why under
110. Best Supplements for Moms (Backed by a Dietitian)
If you’ve ever stood in the supplement aisle wondering “Do I actually need any of this?”you’re not alone. In this episode, I’m sharing the exact supplements I take as a dietitian and busy mom of 3 to support energy, mood, and recovery.
What to Listen For
The only supplements I personally take as a dietitian + mom of 3
How to know if your body is actually deficient
The biggest mistake moms make wh
109. My Non-Negotiables to Keep Me Healthy as Dietitian & Busy Medical Mom
You don’t necessarily need more time to feel better. You just need a plan that works in your real life. Today, I’m walking you through the exact habits that helped me feel stronger, more energized, and more like myself again (even with 3 tiny humans running around and one with extra needs).
What I Covered in This Episode
Why putting your health last is actually making motherhood harder
The mindse
108. Why What Worked Before Kids Stopped Working
After having kids, a lot of moms keep trying the same things that worked before pregnancy… and wonder why nothing works anymore.
In this episode, I share the real reason your body responds differently after kids to your nutrition, exercise and habits and the simple shifts that helped me lose 60 pounds postpartum and feel healthier than ever.
This isn’t about eating less or trying harder. It’s abou
107. How I lost 60# postpartum without losing my milk supply…
What if postpartum weight loss didn’t require cutting carbs, tracking every bite, or sacrificing your milk supply?
In this episode, I’m breaking down the 5 shifts that helped me lose 60 pounds postpartum, sustainably.
At six weeks postpartum, I wasn’t focused on weight.
At six months, I still wasn’t focused on weight & hadn’t lost all the baby weight. I didn’t even own a scale.
At one year? E
106. What I stopped doing for postpartum weight loss
Postpartum weight loss isn’t about more willpower.
After my third baby, I stopped trying harder… and started letting go of things.
In this episode, I’m sharing the simple shifts that helped me lose 60+ pounds, boost my energy, and feel like myself again without sacrificing my milk supply, spending hours in the kitchen or getting a gym membership.
What to Listen For (10 Takeaways)
Why postpartum w
105. Dry January Turned Into More… My realizations around alcohol
Have you ever wondered what would happen if you stopped drinking, even just for a month?
In this episode, I’m sharing my honest experience with Dry January for moms, how it unexpectedly turned into 60+ days alcohol-free, and what I learned about sleep, weight loss, hormones, ADHD, and motherhood along the way.
If you’ve ever used wine to unwind… struggled to lose weight… or questioned your relatio
104. Why You Can’t Stop Eating at Night (Real Reasons + How to Fix It for Moms)
Do you eat “perfectly” all day… then lose control at night?
You’re not lazy. You’re not broken. And this is not a willpower problem.
In this video, registered dietitian, lactation counselor, and mom of three Brooke Miller explains why nighttime cravings hit so hard for moms and exactly how to stop the cycle without restriction, guilt, or extreme dieting.
If you find yourself:
• Raiding the pantry
103. Intuitive Eating vs Weight Loss for Moms (Psychiatrist Explains the Healthy Middle Ground)
Can intuitive eating and weight loss exist at the same time… especially after having kids?
In this episode of Nutrition for Mamas, postpartum dietitian Brooke Miller talks with board-certified psychiatrist Dr. Stefanie Reinald about the real, nuanced middle ground between intuitive eating and wanting to lose weight as a mom.
If you’ve ever felt:
• Guilty for wanting your jeans to fit again
• Confu
102. Burnout in Motherhood: Signs, Hormones & How Moms Recover (Psychiatrist Explains)
Are you a mom who feels exhausted, overwhelmed, and mentally drained… even when your baby is sleeping?
You are not lazy. You are not broken. And this is not “just motherhood.”
In this episode of Nutrition for Mamas, postpartum dietitian and lactation counselor Brooke Miller interviews board-certified psychiatrist Dr. Stefanie Reinald to unpack what burnout in motherhood really looks like, how it d
101. Why Weight Loss Feels Impossible After Kids (And What Actually Works)
You're eating healthier or less than you did before kids. You're trying so hard. But the scale won't budge and you're exhausted. If weight loss used to feel easy and now feels impossible, this episode is for you.
I'm breaking down why your body responds differently after kids, why "trying harder" actually backfires, and what actually works to lose weight in this season without burning yourself out
100. How to Rebuild Your Core and Confidence After Baby
Feeling weak, depleted, or unsure how to rebuild strength after baby? In this episode, I sit down with Val, a functional sports dietitian and postpartum fitness coach, to talk about postpartum strength training. We cover how to ease back into movement, rebuild core strength, and avoid common pitfalls many moms make when they return to exercise. If you want to feel strong, confident, and energized
99. This ONE Thing Is Blocking Your Weight Loss (It's Not What You Think)
It’s not your age. It’s not that you’re a sugar addict. And it’s definitely not a discipline problem. What’s actually blocking your results is way deeper…
And before you think this is fluffy advice, hang on. I’m walking you through real research that shows your thoughts can change your metabolism, cravings, hunger hormones, and even your weight… without changing a single thing you eat.
Yep. Really
98. Your night cravings & exhaustion… is actually a breakfast problem
You think you’re overeating at night because you lack discipline.
But the real issue? You’re starting your day on an empty stomach.
If your mornings look like chaos, cold coffee, and zero protein… your metabolism is screaming for help. And by the time the kids go to bed, your body is in full on snack attack mode.
In this episode, I break down why skipping breakfast messes with your hormones, blood
97. The biggest mistake moms make on January 1st.
Every year you promise yourself a total makeover... and every year you end up exhausted, overwhelmed, and right back where you started. Not because you’re not motivated. Not because you don’t care. But because you’re trying to overhaul everything at once.
The truth? Real change sticks when you build one small habit at a time in the right order.
In this episode, I’m breaking down why New Year goals
96. Enjoy dessert without falling off track 🍪✨
You do not have to swear off sweets to stay on track. If cookies make you panic, if you feel out of control around dessert, or if you’re already dreading the January spiral… this episode is your permission slip to breathe.
Because yes, you can enjoy dessert and still feel amazing in your body. You just need the right tools, swaps, and mindset going in.
Inside the episode:
• Why dessert feels har
95. 5 Weight Loss Myths to Ditch Now
You're doing everything "right."
You're eating less. You're moving more. You're cutting carbs. You're even breastfeeding, which is supposed to "melt the weight off," right?
Yet the scale isn't budging. Your energy is tanking. Your mood is suffering. And honestly? You're starting to feel like your body is broken.
Here's what nobody tells you: The advice you've been following isn't wrong for everyon
94. Why you're always hungry even after eating
“I just ate... why am I STILL starving?"
If you've said this more than once, your body is actually trying to tell you something.
Here's what most moms don't realize: It's not about willpower. It's not about eating more. It's about what you're actually putting on your plate.
The truth is, you could be eating the "right" foods and still feel like a bottomless pit because your meals are missing one c
93. What I eat in a day (as a dietitian and busy mom)
What I Actually Eat in a Day (As a Dietitian & Mom of 3)
Let me guess, you think dietitians meal prep on Sundays, eat perfectly balanced meals, and never touch a chicken nugget.
Spoiler: Nope.
I'm a registered dietitian and a mom of three. Which means my meals need to be fast, simple, and actually doable on days when I'm running on fumes.
No fancy recipes. No hours in the kitchen. No pretendin
92. I used to eat these "healthy" foods every day (big mistake)
I used to start my mornings with almond milk lattes, low-fat yogurt, and a protein bar.
All "healthy" choices, right?
Wrong.
Turns out, those foods were spiking my blood sugar, tanking my energy by 10am, and keeping me constantly hungry.
In this episode, I'm breaking down the most popular "health foods" that are secretly sabotaging your energy, hormones, and weight loss and what to eat instead.
🎧
91. STOP Saying Your Health Is A Priority
Sick of feeling like you’re always putting yourself last? This episode is your wake-up call (yes, this is your tough love coming at you from your dietitian bestie). Brooke breaks down exactly how to align your daily actions with your desire to feel better starting with five-minute wins that actually work for real-life moms.
What to Listen For:
How “I’m just a mom” thinking is sabotaging your heal
90. Eating Healthy Doesn't Have To Be Complicated
Feeling exhausted just thinking about dinner? You’re not alone. In this episode, we are getting real about simple healthy eating, even if you hate cooking. Learn how to nourish your body, boost energy, and fuel your milk supply without spending hours in the kitchen.
🔍 What to Listen For:
Why you don’t need to love cooking to eat healthy
How Brooke lost 50+ lbs postpartum while keeping her milk su
89. What to Eat When You’re Exhausted
Feeling completely wiped out even after your baby finally sleeps through the night? In this episode, we dig into why postpartum exhaustion isn’t always a sleep issue. You'll discover how nutrition could be the missing piece in your energy puzzle and how small, strategic changes to your meals can help you feel like yourself again.
🎧 What to Listen For:
Why exhaustion isn’t always fixed with slee
88. Ditch the Dinnertime Overwhelm
Feeling completely drained by the time dinner rolls around? You're not alone, and you are not lazy. In this episode, Brooke dives deep into the reality of decision fatigue for moms and how it can make something as routine as dinner feel like climbing a mountain. Learn how to reclaim your evenings with simple, repeatable strategies that lighten your mental load.
What to Listen For:
Why decision fa
87. Foods I Avoid for Postpartum Weight Loss
Feeling drained, moody, or stuck on your postpartum weight loss journey despite your best efforts? In this episode, Brooke shares exactly which foods she avoids while breastfeeding and why. It’s not about restriction, it’s about nourishment that fuels your energy, mood, and milk supply.
What to Listen For
Why sugary drinks (even diet ones!) might be wrecking your energy and cravings
The surprisin
86. How Your Thoughts are Sabotaging Your Health Goals
Ever feel like you’re stuck in a cycle of starting over every Monday, promising yourself you'll "get it together" but never quite making it? In this conversation with mindset coach Brad Bizjack, we uncover the real reason so many postpartum moms feel stuck and why success isn’t just about the perfect meal plan or routine. You’ll learn how subconscious beliefs, emotional habits, and that sneaky inn
85. What I Would Never Recommend for Postpartum Weight Loss
Are you doing “all the right things” and still not feeling like yourself postpartum? In this episode, Brooke pulls back the curtain on the most common postpartum weight loss mistakes that leave new moms depleted, discouraged, and doubting their bodies. Whether you’re breastfeeding or not, this real-talk guide is packed with empowering insights to help you nourish, not punish, your body as you heal
84. Why Am I Not Losing Weight Even Though I’m Breastfeeding?
If that’s been something you’ve been wondering, you’re not alone and you’re not doing anything wrong. In this episode, Brooke debunks the myth that breastfeeding magically melts the weight away and unpacks the real reasons why your body might be holding on to weight (or even gaining). Let’s get to the root of what’s really going on and how to support your hormones, metabolism, and milk supply with
83. How Many Calories Should I Eat While Breastfeeding if I’m Trying to Lose Weight?
Are you wondering how many calories you really need while breastfeeding especially if you’re hoping to lose weight without hurting your milk supply? In this episode, Brooke Miller, registered dietitian and lactation counselor, breaks down the biggest myths about calories and weight loss during postpartum. You’ll learn why “eat less, move more” doesn’t work for breastfeeding moms and what to do ins
82. ADHD Diagnosis: What I Wish I Knew Sooner
Ever feel like your brain won’t slow down, but somehow you’re still constantly forgetting things, running late, or dropping the ball? This episode is a deeply personal look into my recent adult ADHD diagnosis at 36. I’m breaking down the signs I missed, what finally pushed me to seek help, and how I’m navigating motherhood, business, and daily life with this new awareness.
What to Listen For
The
81. How I Lost 50 Pounds Postpartum, No Scale, Losing My Milk Supply or Giving Up My Favorite Foods!
What if you could lose 50 pounds postpartum without dieting, counting calories, or losing your milk supply? In this powerful episode, I’m opening up about the exact steps that helped me drop 50 pounds after baby #3 (and get to 10# less than I was before my 3 kids), while still breastfeeding, eating my favorite foods, and living a busy mom life. If you're feeling stuck, this one’s for you. 💪
🔍 What
80. What Your Doctor Isn’t Telling You About PCOS
What if your doctor isn’t giving you the full picture on PCOS? In this episode, we dive deep into the often-missed signs, symptoms, and nutrition strategies that can completely shift your experience with PCOS, especially if you're postpartum or breastfeeding. You’ll hear from a fellow dietitian who’s walked this path herself and now helps women heal their hormones from the inside out.
What to Lis
79. How to Boost Energy Postpartum (Even If You’re Sleep Deprived)
Are you surviving on coffee and sheer willpower? If postpartum exhaustion has left you feeling like a shell of yourself, you’re not alone. In this episode, I’m sharing 10 simple and realistic ways to boost your postpartum energy without sacrificing your milk supply or adding more to your never-ending to-do list.
What to Listen For:
Why sleep deprivation isn’t the only cause of postpartum exhausti
78. Feel Like You Again Postpartum: 10 Simple Strategies for Moms
Do you ever feel like you’re living in someone else’s body after having a baby? Postpartum can leave moms feeling invisible, exhausted, and unsure how to care for themselves. In this episode of The Postpartum Shift, I’m sharing 10 simple, doable shifts to help you feel like yourself again—without hours of alone time or fancy routines.
What to Listen For:
Why postpartum impacts your identity, conf
77. Boost Milk Supply. The #1 Mistake Moms Make Breastfeeding
Stop Making This Milk Supply Mistake! 🍼
Struggling with low milk supply? Or maybe your supply goes up for a few days, then suddenly drops again? You’re not alone and you’re not broken.
In this episode, I’m sharing the #1 mistake moms make when trying to boost milk supply (and what to do instead). Most tips online only treat the symptom instead of fixing the real root cause.
I’ll walk you through
76. How to lose the baby weight without losing your milk supply
Does postpartum weight loss feel impossible without tanking your milk supply or energy? In this episode, Brooke busts the “breastfeeding = weight loss” myth and shares what your body actually needs to heal, lose weight, and feel like you again—without dieting or sacrificing your milk.
What to Listen For:
Why breastfeeding alone doesn’t lead to automatic weight loss
The truth about hormone shifts
75. Should You Take Ozempic While Breastfeeding?
Thinking about trying Ozempic, Wegovy, or Monjaro? You’re not alone. In this episode, Brooke unpacks the pros, cons, and common misconceptions around semaglutide medications for postpartum moms. If you're navigating weight loss, breastfeeding, or just trying to feel like yourself again—this one’s a must-listen.
What to Listen For:
Why semaglutides like Ozempic are not safe during pregnancy or br
74. The Postpartum Symptoms That Took Me by Surprise
You’ve read the baby books, taken the classes, and maybe even planned out your postpartum meals. But what about the things no one ever tells you about? In this eye-opening episode, Brooke shares the 3 unexpected symptoms that shocked her the most—even as a postpartum expert and mom of two. If you’ve ever thought, “Why didn’t anyone warn me? ” this one’s for you.
What to Listen For:
Why afterbirt
73. This maternity leave hack blew my mind
What if your employer was holding back thousands of dollars and extra months of maternity leave—and you didn’t even know it? In this episode, we’re diving into the real maternity leave benefits you’re entitled to and how to uncover them. You’ll hear from expert Diane Gatza, founder of California Maternity Leave Consulting, who’s helped thousands of moms maximize their leave, even scoring a full ye
72. The Truth About Postpartum Summer Bodies
Whether you’re newly postpartum or several months in, summer can stir up all kinds of body image struggles. In this episode, Brooke opens up about her own postpartum summers and the lessons that helped her find peace in her body. You’ll walk away feeling supported, encouraged, and ready to make memories—without obsessing over your size.
🎧 What to Listen For:
Why summer can be a major trigger for
71. Breaking Up With Mom Guilt
Do you ever feel guilty for wanting a break, eating alone, or needing space from your kids? You’re not alone. In this episode, Brooke shared her personal journey of breaking up with mom guilt—what triggered it, how she reframed it, and the surprising way it made her a better mom, wife, and woman. If you’ve been feeling torn between motherhood and your own needs, this one’s for you.
What to Listen
70. Navigating Gluten-Free Life After a Celiac Diagnosis
Feeling overwhelmed by gluten-free living? Whether you're newly diagnosed with celiac—or supporting your child through it—you’re not alone, mama 💛. In this episode, I open up about my 15-year journey with celiac and my son’s recent diagnosis. I’m breaking down what to eat, how to handle eating out, and how to shift your mindset so gluten-free feels empowering, not restricting.
🎧 What to Listen For
69. Postpartum Skin Issues: Top Triggers & Simple Solutions with Jennifer Fugo
If you’re dealing with frustrating skin changes after having a baby—you're not alone. This episode is a must-listen. Clinical nutritionist Jennifer Fugo breaks down what’s really going on with postpartum rashes, what they signal about your health, and how to start healing from the inside out.
Here's a sneak peak:
[01:04] Meet Jennifer Fugo: Clinical nutritionist and skin health expert
[02:17] Com
68. How Nutrition Impacts Postpartum Depression (and What to Eat)
Ever wonder how food might affect your mood after baby? In this episode, Brooke dives deep into the powerful connection between postpartum depression and nutrition. Learn how small, nourishing changes can support your mental health, mood, and healing during one of the most emotionally intense seasons of motherhood.
Here's a sneak peek:
[1:17] How nutrition can help prevent postpartum depression
[3
67. The Truth About Postpartum Exhaustion (And What to Do About It)
Just because postpartum exhaustion is common doesn’t mean it’s normal. If you’re tired of feeling tired all the time, this episode is for you. Brooke shares proven ways to reclaim your energy without losing your milk supply or sanity.
💡 In this episode, you’ll learn:
[1:00] Why exhaustion is common, but not normal postpartum
[9:14] The top nutrition mistake moms make postpartum
[10:13] Balancing
66. Breaking Up with the Scale. Here’s Why It Might Be Time
What’s your relationship like with the scale? Supportive… or toxic?
In this episode, we’re having a real talk about that little number that can hold way too much power. If stepping on the scale has ever messed with your mood, your motivation, or your sense of self-worth, you are not alone.
I’m walking you through why weight might just be a side effect (not the goal), how to stop using the scale as
65. Why Your Postpartum Checkup Isn’t Enough (And What to Focus on Instead)
Your six-week postpartum checkup is often seen as the finish line for recovery, but let’s be real: does a quick chat about birth control and a number on the scale really reflect how you’re doing?
In this episode, I’m pulling back the curtain on what postpartum healing actually looks like beyond that standard appointment. We’re talking about how to nourish your hormones, protect your metabolism, an
64. Feeling addicted to sugar? This one is for you
🍫 Ever feel like you just can’t stop craving sweets?
You’re not alone and it’s not a willpower problem.
In this week’s episode, I’m diving into the real reasons behind sugar cravings (especially in postpartum) and why it might feel like you’re addicted to sugar. I’ll also share the exact strategies that helped me get out of the sugar-crash cycle without cutting out the foods I love.
Here’s what we
63. The truth about breastfeeding and weight loss
Is breastfeeding really the magic key to postpartum weight loss? 🤱⚖️
In this week’s episode, we’re busting a major myth that leaves so many moms feeling confused, frustrated, and even defeated.
Brooke gets real about what actually happens with your weight while breastfeeding and what your body really needs to heal, feel good, and support your milk supply.
Here’s what we’re diving into:
⏱ [3:15] —
62. From Surviving to Thriving: Wellness Tips for Medical Mamas
Being a medical mama comes with a unique set of challenges, appointments, therapies, equipment, and nonstop caregiving. In this heartfelt conversation, I sat down with a fellow medical mama and dietitian, Shanna from Wellness for the Win, to talk about what it really looks like to take care of yourself when your child’s needs are constant. If you’re feeling burnt out, this episode is for you.
Here
61. Healthy Relationship with Food and Body
If you're tired of food guilt, negative self-talk, or feeling like your health goals have to come at the cost of joy, this episode is for you. I dive into how to nourish yourself and your kids in a balanced, compassionate way. No more food rules, just freedom and empowerment.
Here's a sneak peek:
[0:50] Trying to find the middle ground
[3:02] No food is good or bad
[4:11] What are your current t
60. The Biggest Postpartum Nutrition Mistakes (And How to Avoid Them)
If you're feeling depleted, overwhelmed, or wondering why you're still exhausted even though your baby sleeps, you're not alone. I open up about what I wished I knew about postpartum nutrition—and what every mama needs to thrive after birth.
Here's a sneak peek:
[0:50] Postpartum nutrition is crucial
[2:30] Understanding how depleted your body is
[4:42] Your nutrient needs are highest postpartum
59. Breastfeeding Weaning Tips: Easing the Transition for You and Baby
Weaning from breastfeeding isn’t just a physical shift, it’s an emotional rollercoaster too. In this heartfelt episode, I share my personal weaning stories, why it’s okay for you and your baby to be on different timelines, and what you can do to make this transition smoother for everyone involved. Whether you're ready to wean, your baby is, or you're navigating all the emotions in between, this ep
58. Social Media and Postpartum: How to Stop the Comparison Trap
Ever feel like Instagram is quietly whispering, “You’re not doing enough”? If you’ve been caught in the scroll and left feeling like every other mom has it together, this episode is for you. Let’s talk about the social media comparison trap, why it hits so hard in postpartum, and how to shift your feed to support your mental health instead of drain it.
Here's a sneak peek:
[1:50] Social media is a
57. How to Meal Plan Without the Overwhelm After Baby
Feeling overwhelmed by meal planning in the postpartum phase? You’re not alone. With sleep deprivation, unpredictable baby schedules, and the demands of breastfeeding, cooking full meals can feel impossible. But what if meal planning could be simple and stress-free? In this episode, we’ll walk through easy, realistic ways to nourish your body without spending hours in the kitchen.
Here's a sneak p
56. Traveling While Breastfeeding & Pumping
Traveling while breastfeeding? It might sound overwhelming, but with the right strategies, you can make it stress-free! In this episode, we’re diving into all things breastfeeding and travel, TSA rules, pumping at the airport, storing breast milk, and how to make sure your supply stays intact while you’re on the go. Whether you're flying solo, bringing your baby along, or need tips for keeping mil
55. Breastfeeding in Public: How to Feel Comfortable and Confident
Breastfeeding or pumping in public can feel overwhelming, especially if you’re worried about judgment from others. Whether you’re a new mom or on your third breastfeeding journey, today’s episode is packed with tips to help you feed your baby with confidence, wherever you are. From choosing the right clothes to using wearable pumps, we’re covering all the essentials!
Here's a sneak peek:
[1:39] Do
54. Sex & Intimacy After Baby: Real Talk with Kathryn Lopez LMFT, Life Coach
Bringing a baby into the world changes everything—including your relationship. One of the biggest shifts couples experience postpartum is in their intimacy and sex life. Many moms feel exhausted, touched out, or even disconnected from their bodies after birth. In this episode, we’re joined by Kathryn Lopez, a licensed marriage and family therapist and sex therapist who specializes in perinatal men
53. How Nutrition and Sleep Can Transform Your Postpartum Journey with Laura Van Luven, RN, PHN, NC-BC
If you’re navigating postpartum life and feel stuck in survival mode, you’re not alone. In today’s episode, Laura Van Luven opens up about her experience raising five kids, including twins, and how nutrition transformed her postpartum recovery. Get ready to take notes on sleep tips, sustainable postpartum eating, and giving yourself grace.
Prioritizing nutrition and sleep can truly transform you
52. The biggest mistakes moms make at breakfast
Are you skipping breakfast or just having coffee in the morning? You’re not alone, mama! Many postpartum moms unknowingly make breakfast mistakes that leave them exhausted, moody, and struggling with their metabolism. In this episode, we’re diving into the biggest breakfast pitfalls and simple shifts that will leave you feeling energized, balanced, and nourished all day long.
Want Brooke's Postpar
51. How to stay on track with health goals during cold and flu season
Ever feel like every time you start making progress on your health goals, you or your kids get sick, and everything gets derailed? If so, this episode is for you! I’m breaking down how to navigate cold and flu season while still prioritizing your health, rest, and well-being—even when life gets chaotic.
Here's a sneak peek:
[1:00] What my family has been going through
[2:10] Focus on what you have
50. New Year resolutions - new year, new you!
Every year, we start with big health goals, only to feel frustrated when life gets busy and we fall off track. But what if you set your goals differently this year? In this episode, we’re breaking down the most effective way to set and actually achieve your health goals without overwhelm or burnout. Whether your focus is weight loss, strength training, better sleep, or simply feeling more like you
49. How to Mindfully Eat During the Holidays (Without Guilt!)
The holidays are filled with delicious food, family gatherings, and festive treats, but how do you enjoy it all without feeling sluggish, overstuffed, or guilty? In this episode, we’re diving into mindful eating during the holidays so you can truly savor your favorite foods, stay present, and feel your best. Whether you struggle with overindulging or feeling restricted, these tips will help you fi
48. How Stress Affects Your Weight & Health: What Every Mom Needs to Know
Did you know that chronic stress can impact your hormones, lead to cravings, and even make weight loss harder? 😨 Many moms don’t realize the huge role that stress plays in metabolism, digestion, and overall health. In this episode, I’m diving into why stress management is just as important as diet and exercise and simple strategies to help you navigate stressful seasons (like the holidays!) withou
47. The Benefits of Strength Training in Pregnancy & Postpartum Recovery
Curious about the best ways to stay active during pregnancy and postpartum? 🤰💪 In this episode, I sit down with Amy from Expecting & Empowered to discuss the science-backed benefits of exercise, how movement supports mental and physical health, and why strength training can help make labor, delivery, and postpartum recovery easier. Whether you're pregnant, newly postpartum, or just looking for
46. Breaking the Cycle: How to Stop Sneaking Food and Enjoy Eating Guilt-Free
Ever find yourself sneaking food when no one is watching? Maybe you wait until the kids are asleep or hide the evidence before anyone notices. If this sounds familiar, you’re not alone. Many moms struggle with food shame, guilt, and secrecy around eating. In this episode, we’re unpacking WHY this happens and how you can break free from the cycle of sneaking food, so you can eat with confidence and
45. Breastfeeding Twins: Tips for Pumping, Weaning & Thriving Postpartum with Megan Yelaney
What is it like to have twins?
Breastfeeding one baby is challenging enough—so what happens when you’re feeding two? In this episode, we’re diving deep into the world of twin motherhood, from pregnancy and birth to breastfeeding, pumping, and weaning. Whether you’re expecting twins or already in the thick of it, you’ll get expert tips and real-life experiences to help make feeding your babies easi
44. Can You Drink Alcohol and Still Reach Your Health Goals?
Motherhood is overwhelming, and sometimes a glass of wine feels like a moment of self-care. But can alcohol fit into a healthy postpartum lifestyle? In this episode, we’re tackling a common question: Can I drink alcohol and still reach my health goals? We’ll explore how alcohol affects your metabolism, milk supply, and eating habits—and how to be mindful of your choices without guilt.
Here's a sne
43. The Truth About Semaglutides: Who Should (and Shouldn’t) Take These Medications?
Weight loss drugs like Ozempic and Wegovy are everywhere, but should moms take them? 🤔 If you’re wondering whether semaglutides are safe while breastfeeding, what the risks are, and how they affect metabolism, this episode is for you. We’ll break down the science, the side effects, and who might (and might not) be a good candidate for these medications.
Here's a sneak peek:
[1:57] Recommendations
Bonus: Healthy for the Holidays
I want you to be able to stay on track and enjoy the holidays!
Check out my Black Friday Healthy for the Holidays Bundle, click here! With this bundle, you’ll enjoy holiday foods mindfully, indulging in the moments that matter most. When you join the Healthy for the Holidays Bundle, you’ll get lifetime access to:
✨ Travel, Holiday, Dining Out & Alcohol Guide
✨ Kick Your Cravings to the Curb
42. Does Your BMI Matter?
What does your BMI really say about your health? 🤔 Many moms are told to focus on their BMI, but is it actually a useful number? In this episode, we dive into why BMI is outdated, what it doesn’t take into account, and the better ways to track your health and progress postpartum.
Here's a sneak peek:
[1:52] What is BMI and why it was created
[3:35] Indicators to look at instead of BMI
[6:44] Reaso
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