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
138. Why You Keep "Self-Sabotaging" (And Why It's Not Your Fault) with Brad Bizjack
You have a meal plan. You have a workout plan. So why aren't you following them?
Mindset coach Brad Bizjack is back for round 2! He's trained nearly 100,000 people in lasting behavior change. In this episode we get into what's really going on under the hood when you "fall off the wagon."
Brad shares a pretty polarizing take: self-sabotage is physically impossible. We talk about the 6 human needs b
137. Confession. The weight loss mistakes I made in my 20s that moms are STILL making every day
If you’re skipping breakfast, doing cardio all the time, and still not seeing results…
this episode is for you.
Because some of the biggest things keeping moms stuck are the SAME mistakes I made in my 20s.
And yes… I made them while I was literally a college athlete and studying to become a dietitian. 😂
In this episode, I’m breaking down six weight loss mistakes I made years ago that I still see m
136. What every breastfeeding mom needs to know about weaning…
Is weaning from breastfeeding supposed to feel this hard?
Maybe you’re ready to stop, but your baby isn’t.
Maybe your baby seems ready, but you’re the one having a hard time letting go.
Or maybe you thought you’d feel relieved… and instead you feel sad, guilty, weepy, or all over the place.
In this episode, I’m talking about why weaning can feel so emotional, what is happening with your hormones,
135. What all moms need to know about sugar (and if too much fruit is actually sabotaging your goals)
Do you ever feel like sugar has a grip on you or that you’re addicted and can’t keep sugar or treats in the house?
Maybe you’re craving something sweet every afternoon, wondering if fruit is “too much sugar,” or assuming dessert is the biggest problem.
But there’s a lot more going on.
In this episode, I’m breaking down the difference between added sugar and natural sugar, how sugar can affect you
134. Stop Relying on Motivation to Get Healthy
Have you ever wondered why some moms seem to finally get healthy and actually stay consistent, while you feel like you're constantly starting over?
Spoiler: they don't have more willpower than you.
After helping thousands of moms improve their health, I've noticed there are a few traits that come up again and again in the women who get results AND keep them.
And the good news? These aren't traits
133. What Nobody Prepares You for Becoming a Mom with Nina Spears (Baby Chick)
Everyone preps for birth. Almost nobody preps for what comes after.
In this episode, Brooke sits down with Nina Spears, founder of Baby Chick and doula, childbirth educator, and perinatal nutrition expert with 15 years of experience supporting over 800 families. Nina breaks down what pregnancy, birth, and postpartum really look like behind closed doors, and why preparing to become a mother matters
132. Why Is It So Hard to Lose the Baby Weight, Even If You're Breastfeeding?
"If you breastfeed, the weight will just melt right off." It's one of the most common things moms are told, and one of the most common myths a registered dietitian hears.
In this episode, dietitian and lactation counselor Brooke Miller breaks down why breastfeeding alone doesn't guarantee weight loss, what's actually working against moms in those early postpartum months, and what to focus on inste
131. Should Moms Intermittent Fast? What a Dietitian Wants You to Know
Intermittent fasting is everywhere right now. The promise? Drop body fat fast just by changing when you eat. But most of that advice wasn't designed for a mom's body.
In this episode, Brooke, a registered dietitian and lactation counselor, breaks down whether intermittent fasting actually works for women, how it shifts across different life stages, and what she recommends to the busy moms she work
130. Do Carbs Make You Gain Weight? The Truth About Carbs, Fiber, and Weight Gain
Carbs have become the new "fat is bad." Moms are showing up terrified of bread, rice, even fruit. In this episode, Brooke breaks down whether carbs actually cause weight gain, how many you really need, and the one shift that matters far more than cutting carbs out completely.
What You'll Learn
Carbs aren't the enemy, the type is what matters. Weight gain usually comes from processed, low-fiber ca
129. Osteoporosis & Bone Density: Why Your Bone Density Test Isn't Telling the Whole Story (with Dr. John)
Did you know a woman is just as likely to break a bone in her lifetime as she is to get breast, uterine, or ovarian cancer?! Yet bone health rarely makes it onto a busy mom's radar until it's too late...
In this episode, Brooke sits down with Dr. John Neustadt, naturopathic physician, founder of Nutritional Biochemistry Inc., and bestselling author of Fracture Proof Your Bones, to unpack what real
128. Why Am I Not Losing Weight Even Though I Eat Healthy? 7 Hidden Reasons Moms Get Stuck
Eating healthy. Cutting back. Maybe even exercising more. And the scale still won't move. 😩
If that's you, this episode is for you, mama. Registered dietitian and mom of 3 Brooke Miller breaks down the real, research-backed reasons your weight loss might be stalled, and none of them are "you don't have enough willpower."
What You'll Learn
Portion sizes are sneaky. Studies show people underreport
127. Does Eating After 7 PM Cause Weight Gain? A Dietitian Explains the Truth
Many moms have heard the rule: "Don't eat after 7 PM if you want to lose weight." But is there actually any truth to it?
In this episode, Registered Dietitian and Certified Lactation Counselor Brooke Miller breaks down one of the most common nutrition myths and explains what the research really says about eating late at night, weight gain, metabolism, and bedtime snacks.
You'll learn why the timi
126. How Chronic Stress & High Cortisol Impacts Weight (And What Actually Helps)
You've probably seen it all over Instagram: "comment cortisol" and buy a supplement that promises to melt stress belly overnight.
In this episode, registered dietitian and lactation counselor Brooke Miller separates fact from fad, explaining exactly how chronic stress and elevated cortisol affect fat storage, blood sugar, muscle mass, and hunger hormones and why busy moms are especially vulnerable
125. Healthy Eating for Busy Moms: Easy Meal Planning That Actually Saves Time
Ever feel like you're scrambling to figure out dinner every night?
In this episode, I'm chatting with Carlie, a busy mom who shares how a few simple changes completely transformed dinnertime in her home. We talk about practical ways to make healthy eating easier, save time during the week, and take the stress out of feeding your family.
If you're tired of spending your evenings searching for recip
124. How I Lowered My Cholesterol Naturally (Without Medication)
If you've ever been told your high cholesterol is "just genetic" and there's nothing you can do but take medication, this episode is for you. I'm sharing the exact, research-backed changes that helped me drop my total cholesterol by 35 points, LDL by 27 points, and triglycerides by 80 points in 12 months, no medication required.
As a Registered Dietitian and mom of 3, I'm breaking down the biggest
123. Is Fat Really Making You Fat?
For years, moms were told that eating fat would make them gain weight.
So we bought low-fat yogurt.
The fat-free salad dressing.
The skim milk.
But what if that advice actually backfired?
In this episode, I'm breaking down where the low-fat craze came from, why so many low-fat foods are packed with added sugar and ingredients your body doesn't need, and what healthy fats actually do for your hormo
122. Pelvic Floor Therapy After Baby: Why "Common" Doesn't Mean "Normal" with Melissa Kate, PT
If your body changes after having a baby, there's probably something that can be improved, even if everyone tells you it's "just part of motherhood."
In this episode, I'm joined by Melissa Kate, a pelvic floor physical therapist at Weekes Wellness, to break down the difference between symptoms that are common after childbirth and symptoms that are actually normal.
Melissa shares her own surprisin
121. What I Actually Make for Dinner When I Have No Plan (Dietitian + Mom of 3)
It's 5 PM. The kids are hungry, everyone's melting down, and you have no idea what's for dinner.
In this podcast, I'm sharing the exact healthy 15-minute dinners I make as a registered dietitian and busy mom of 3 when I have no meal plan, no energy, and no time to cook.
These are my go-to easy family meals that are high in protein, balanced, budget-friendly, and realistic for busy weeknights.
You'
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
Recommended
The Church of What's Happening Now: The New Testament
Busted Open
Deadline: White House
Crickets Corner
History of the Earthquake and Fire in San Francisco
Fox news
K-Drama Obsessed Mamas | Beyond “Just One More Episode!”
True Crime Classics
The Healer Revolution
Becoming: HER with Nikki Spoelstra
Booked, Blonde & Busy w/ Olivia Ponton
McKinsey on Consumer and Retail
