Nutrition for Mamas

Still trying to get fit after kids? Here's something I wish more moms knew: You can be stronger, healthier, and fitter in your 30s and 40s than you were in your 20s. Even after having kids! 🙌 I'm almost 40, have 3 kids, and I'm actually stronger and healthier now than I was as a college athlete. And no, I'm not spending hours at the gym or eating chicken and broccoli every night. But here's the thing. What worked in your 20s might not work best for you now. Between pregnancy, breastfeeding, getting older, and the nonstop chaos of motherhood, your body AND your life have changed. In this episode, I'm breaking down the biggest mistakes I see moms making when trying to get fit after kids and the simple things you can do instead. Because getting healthier shouldn't require MORE time and energy you don't have! In This Episode, We're Talking About: 💪 Why more cardio isn't always the answer (and what you actually need as you age) 📉 How changes in hormones and muscle mass can affect your weight after kids 🥑 Why fiber matters for blood sugar, gut health, and even perimenopause symptoms 🩸 How pregnancy and breastfeeding impact your nutrient needs and which labs to ask about ☕ My thoughts on creatine, collagen, and protein powder (especially in your 30s + 40s) 😴 How sleep, stress, and alcohol can impact your progress Here's What I Want You to Remember You don't need more hours at the gym, a restrictive diet, or a complete lifestyle overhaul to get healthier after kids. Focus on the things that actually move the needle. Strength training, enough protein and fiber, better sleep, and small habits you can stick with. Pick ONE thing and start there. The goal isn't to get your 20-year-old body back. It's to feel stronger and healthier in the body you have NOW. Want to eat more protein and fiber without spending hours meal planning, cooking, and cleaning up? Get simple, high-protein, high-fiber meals, grocery lists, and tools that make healthy eating SO much easier. 👉 Check out Busy Mom Meals here: https://www.busymommeals.com/monthly 📲 Come hang out with me on Instagram! @nutrition.for.mamas ⭐ Love the podcast? Leave a rating or review on Apple Podcasts or Spotify to help more moms find the show! Disclaimer: This episode is for educational purposes only and isn't medical advice. Check with your healthcare provider before starting new supplements, especially if you're pregnant, breastfeeding, taking medications, or managing a medical condition. Dietitian Recommended Supplements + Vitamins: I put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click here to see my favorites & get my provider discount And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again.

Thinking about starting a GLP-1 like Ozempic, Wegovy, or Mounjaro? Watch this first. 👀 A friend of mine got a GLP-1 online by filling out a quick questionnaire. No doctor looked at her medical history. Nobody checked in on her side effects. They just kept raising her dose. Red flag. 🚩 I’m not anti-GLP-1. I think it can be a great tool for a lot of people. I’m anti-using it without support. In this episode I’m sharing my honest, registered dietitian take on GLP-1s for moms. We cover what the research actually says about weight loss, blood sugar, and heart health. Then we get into the stuff nobody’s talking about: compounded semaglutide and tirzepatide, online telehealth shortcuts, muscle loss, and what to know if you’re breastfeeding or trying to conceive. In this episode you’ll learn: ✅ Who a GLP-1 can really help (and who should pause first) ✅ What the research says about weight loss, A1C, and heart health ✅ The side effects 74% of people on semaglutide experienced ✅ Why exercise and protein decide if you lose fat or muscle ✅ Why compounded is NOT the same as FDA approved ✅ The mindset check I’d do before starting ✅ How to use the first 30 to 90 days on a GLP-1 to your advantage ✅ Why I think meeting with a dietitian should be required ✅ Can you take a GLP-1 while breastfeeding? (And how to lose weight without one) Timestamps 00:00 Before you order a GLP-1 online 01:31 Where I stand on GLP-1s 02:17 What the research says 04:11 Who might benefit from one 05:09 Why exercise changes everything 05:47 Side effects nobody wants 06:56 The mindset check 09:50 The online access problem 12:33 Compounded vs FDA approved 13:57 Why doctor follow-up matters 15:54 Rapid weight loss and muscle loss 16:30 My hot take: dietitians should be required 17:49 The first 90 day window 19:00 Trying to conceive, pregnant, or breastfeeding 20:25 Final thoughts 🍽️ Want high-protein, high-fiber meals without overthinking it? Whether you’re on a GLP-1 or not, I’ll tell you exactly what to eat every week. Simple meals. Minimal cleanup. Kid-approved. 👉 Join Busy Mom Meals: https://www.busymommeals.com/monthly 💬 Tell me in the comments: have you or a friend tried a GLP-1? What was your experience like? 📲 Come say hi on Instagram: @nutrition.for.mamas 🔔 Subscribe! New episodes drop every Tuesday. Explore other resources: Dietitian Recommended Supplements + Vitamins: I put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click here to see my favorites & get my provider discount And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️ This video is for educational purposes only and is not medical advice. Please talk to your doctor before starting or changing any medication.

Have you been saying, “I just need to lose the last 5 or 10 more pounds” for YEARS? Maybe you've been saying it since your youngest was born. And now that baby is in elementary school. 😅 Those last 5 to 10 pounds can feel like a whole different ball game. And before you start eating less, restricting or adding another workout, there are a few things I want you to know… In this episode of the Nutrition for Mamas Podcast, we're talking about why those last few pounds can feel SO stubborn, the little habits that might be holding you back, and whether that goal weight is even worth chasing in the first place. Here's what we're diving into: ✨ Where your "goal weight" actually came from (and if it makes sense in this season of life) ⚖️ Why the scale changes from day to day, even when you're doing everything right 🍪 The sneaky little things that add up, like finishing your kids' leftovers, snacking while cooking, fancy coffee drinks, and weekend eating that could be holding you back 📊 Why tracking what you eat for just 1–2 weeks can be a HUGE eye-opener 💪 Why progress is about SO much more than a number on the scale 💸 The price of getting super precise with your nutrition (and whether it's worth it for you right now) 🔁 Why reaching your goal weight is one thing, but maintaining it is a whole different story Timestamps: 00:00 – Still trying to lose those last 5 pounds? 00:34 – Where did your goal weight come from? 01:54 – Why your weight changes every day 02:20 – Why I recommend a weight range instead of one number 02:50 – What nobody tells you about reaching your goal weight 04:07 – Finding your WHY beyond the scale 05:01 – Why the last 5–10 pounds feel harder 06:21 – The price of getting more precise 08:38 – Sneaky habits that can add up 09:58 – How weekends can impact your progress 11:56 – Why planning meals and snacks makes a difference 12:27 – Better ways to measure progress 13:21 – Why maintaining your results is the real challenge 14:52 – Deciding what's actually worth it to you Here's what I really want you to take away from this episode: You don't HAVE to chase a number just because it's been stuck in your head for years. It’s okay for goals to shift and change. Maybe your goal is to feel stronger, have more energy, or finally feel good in your clothes again. Maybe it requires you losing weight. But maybe getting there doesn't require losing another 5 pounds. The goal is to build habits that help you feel your best AND fit into your real life as a busy mom. Tired of guessing what to eat? That's exactly why I created Busy Mom Meals. Every week, you get quick, macro-balanced meals that take 15 minutes or less of effort, plus a done-for-you grocery list. No spending hours meal planning. No making separate meals for your kids. No overthinking what's for dinner. Just stupid simple meals that make eating healthier SO much easier. 👉 Grab Busy Mom Meals here: https://busymommeals.com/monthly Dietitian Recommended Supplements + Vitamins: I put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click here to see my favorites & get my provider discount And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️ 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 behind every behavior (yes, even the 11pm fridge raid), why blaming yourself never leads to success, and the well-intentioned mistake so many parents make. If you know what to do but can't get yourself to do it, this one's for you. 💛 In this episode: 00:00 Why the perfect meal plan isn't always enough 01:48 Health, wealth, and relationships all feed each other 02:33 1,000 moms, same meal plan, totally different results. Why? 06:07 The 6 human needs driving every action (and inaction) 12:26 Why success is never built on self-blame 13:45 Brad's polarizing take: self-sabotage isn't real 16:21 The one thing that makes consistency actually stick 20:12 All-or-nothing vs. "just outside your comfort zone" 21:46 The well-intentioned mistake most parents make 26:53 The most common limiting beliefs moms carry 29:41 Two identical moms, two different results: the 5 levels of behavior change 34:05 Choose your hard 35:31 First steps to shift your identity (the Scrooge method 👻) 38:17 Join the FREE 5-day Success Challenge Resources mentioned: Brad's FREE 5-Day Success Challenge (starts Monday, October 19, replays available): http://www.bradbizjack.com/a/2148328314/Dhd2B7oM Listen to Brad's first episode from last year: https://youtu.be/hbenMq_k_WU?si=cv8Q1fMvf2cyl9IA Connect with Brad on Instagram: @bradbizjack Brad's podcast: Rewire Your Mind Podcast 🍽️ Stop Guessing What To Eat If skipping meals or grabbing random food because you are too busy is one of the things keeping you stuck, Busy Mom Meals can help. You get quick, high-protein, high-fiber meals with grocery lists already made for you. Less planning. Less decision fatigue. Less standing in the kitchen at 5 PM wondering what everyone is eating. Join Busy Mom Meals: https://www.busymommeals.com/monthly My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites . And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️

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 moms making all the time. We talk about: ✨ The breakfast you’re eating that may be backfiring later in the day ✨ The alcohol habit that can make weight loss harder ✨ The workout moms need to be adding in & the one they can let go off ✨ Guilt and shame when over-eating or bingeing and how to shift those thoughts ✨ The nutrient deficiencies that may be making things harder ✨ Why consistency with supplements matters This is not about feeling bad for what you’re doing wrong. It is about noticing what might be getting in your way. Because once you see it, you can change it. And please do not try to fix all six things tomorrow. 😅 Pick one. Get that one feeling easier and more consistent. Then move on to the next. That is how you build habits that actually last. 🍽️ Stop Guessing What To Eat If skipping meals or grabbing random food because you are too busy is one of the things keeping you stuck, Busy Mom Meals can help. You get quick, high-protein, high-fiber meals with grocery lists already made for you. Less planning. Less decision fatigue. Less standing in the kitchen at 5 PM wondering what everyone is eating. 👉 Check out Busy Mom Meals 💊 My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites . And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️ 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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, and how to make the process easier for both you and your baby. We’re also talking about one BIG breastfeeding and weaning weight-loss myth that I hear all the time. Inside this episode, we cover: ✨ Why weaning can bring up grief, guilt, and sadness ✨ What happens to prolactin, oxytocin, estrogen, and progesterone as you wean ✨ Why gradual weaning can be easier physically and emotionally ✨ How to replace the connection of a feed instead of just removing it ✨ What to do if your baby gets upset when you drop a feed ✨ How to lower the risk of engorgement, clogged ducts, and mastitis ✨ Signs your baby may be ready to wean ✨ Signs YOU may be ready to wean ✨ The common weaning and weight loss myth debunked One thing I really want you to remember: You can know that weaning is the right decision and still feel sad about it. Those two things can coexist at the same time. ❤️ And whether you breastfed for a day, a week, a month, a year, or two years, that took work. You did something really hard and should be proud. 🍽️ Want Healthy Meals Already Decided? If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you. You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower. 👉 Check out Busy Mom Meals 💊 My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites . And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️

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 your blood sugar, energy, cravings, and weight, and where added sugar may be sneaking into your day without you even realizing it. We’re also talking about why fruit is NOT the enemy and why your coffee order may be making a much bigger difference than your bowl of berries. 🙃 Inside this episode, we cover: ✨ The difference between natural sugar and added sugar ✨ Why blood sugar spikes and crashes matter to your weight and energy ✨ Why pairing carbs with protein and fat can help ✨ Where added sugar is hiding in everyday foods and drinks ✨ The coffee drinks that can pack in way more sugar than you think & what to order instead ✨ My take on diet soda vs. regular soda ✨ Easy ways to lower sugar when baking ✨ How to make dessert more balanced without giving it up This episode is NOT about cutting out all sugar.🍫 It is about understanding what is actually affecting your body so you can make simple changes without feeling like you need to live on chicken and broccoli and avoid all dessert forever. 😅 🍽️ Want Healthy Meals Already Decided? If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you. You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower. 👉 Check out Busy Mom Meals using the link in the show notes. 💊 My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites . And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️

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 you're either born with or not. They're skills you can actually build, even if they don’t come naturally to you. In this episode, we're talking about what successful moms do differently when it comes to their health, including: ✨ Why relying on motivation is setting you up to struggle ✨ How creating simple systems makes healthy habits easier ✨ Why making fewer decisions can help you stay consistent ✨ The 5-minute trick I use when I REALLY don't want to do something (like get out of bed to workout) ✨ How breaking promises to yourself leads to broken self-trust ✨ Why starting smaller can actually get you results faster ✨ The problem with constantly switching diets and workout plans ✨ How successful moms handle vacations, missed workouts, overeating, and other setbacks One of the biggest shifts I want you to take from this episode is this: Hold yourself to the same standard you hold others. And what you do next matters more than what you did yesterday. You don't need to punish yourself because you ate too much cake. You don't need to restart Monday because you missed your workouts. And you definitely don't need another extreme diet because the last one didn't work fast enough. Instead, notice what happened. Learn from it. Then make your next choice one that helps you feel good. That's how we stop the all-or-nothing cycle and build habits that actually last. ❤️ 🍽️ Want Healthy Meals Already Decided? If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you. You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower. 👉 Check out Busy Mom Meals using the link in the show notes. 💊 My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites . And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️

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 just as much as preparing for a baby. In this episode, you'll learn: What most moms wish they'd known before birth How to build a birth plan that works like a flowchart, not a wish list What the first month postpartum actually looks like (the unsexy truth) How partners can step up without waiting to be told what to do Tips for processing a NICU stay or a birth that didn't go as planned Why building your village before you need it changes everything Nina's one big mindset shift: stop chasing the perfect nursery and start preparing for the mother you're becoming. Connect with Nina: 🔗 Website: https://www.baby-chick.com/ 📸 Instagram: https://www.instagram.com/thebabychick/ 📖 Book: The Baby Chick Guide to Positive Pregnancy Loved this episode? Share it with a mom who needs it, and leave a review to help more moms find the show. 💛 📸 Come hang out on Instagram @nutrition.for.mamas for daily tips, easy meals, and the messy mom life behind the scenes. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

"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 instead of the scale. If you're breastfeeding, had a baby in the last few years, or somewhere in between and wondering why the baby weight isn't budging, this episode will help you understand what's really going on in your body. Why breastfeeding alone does not automatically create a calorie deficit, even though it burns roughly 500 extra calories a day for exclusively breastfeeding moms Why your body prioritizes healing and milk supply over fat loss in the postpartum period How undereating protein, vitamins, and minerals while breastfeeding can leave you feeling constantly hungry The link between sleep deprivation and hunger hormones, including how poor sleep lowers leptin and raises ghrelin A simple nighttime feeding tip to protect your sleep without screens or extra stimulation Why front-loading protein and fiber earlier in the day reduces cravings and nighttime snacking Easy, zero-prep, high-protein foods to keep on hand for postpartum hunger How skipping meals disrupts blood sugar, increases cortisol, and can backfire on weight loss Why restrictive eating can cause muscle loss, which slows down metabolism How long postpartum nutrient deficiencies can last, and how they affect mood, energy, and postpartum depression risk. Plus, key nutrients to get tested Why letting go of a weight loss timeline is one of the most powerful things you can do for your postpartum journey Loved this episode? Share it with a mom who needs to hear it, and leave a quick review to help more moms find the show! Come say hi on Instagram @nutrition.for.mamas for daily tips and easy meals. You deserve to feel good again. 💛 Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 works with every day. If you've ever wondered whether IF is safe while breastfeeding, whether a 16-hour fast is realistic with kids' schedules, or whether skipping breakfast is actually hurting you, this episode is for you. What You'll Learn Why intermittent fasting is not recommended in the first 6 months postpartum, especially while exclusively breastfeeding How under-eating while breastfeeding can affect milk supply Why a gentle 12-hour fasting window is generally safe for most women, and how it naturally happens already The truth about whether intermittent fasting is required for weight loss (spoiler: it's not) What research from the University of Illinois Chicago found about shortening eating windows in pre- and postmenopausal women Why weight loss really comes down to a calorie deficit, and why "low calorie" doesn't always mean nutrient-dense The difference between a 12-hour fast and a 16-hour fast, and why longer fasts are a bigger ask for busy moms Why skipping breakfast is one of the biggest mistakes moms make, and why a high-protein, high-fiber breakfast matters more How intermittent fasting affects hormones differently in men vs. women, and why so much of the research gap still exists Signs that intermittent fasting may not be right for your body, including restriction mindset, bingeing, and disrupted sleep Why mental load, not metabolism, is often the biggest reason IF doesn't work for busy moms A simpler, more sustainable approach to eating that doesn't require tracking or timing windows Intermittent fasting isn't required to lose weight or feel your best, and it's definitely not one-size-fits-all for women. The real key is high-protein, macro-friendly meals that fit your actual life, without the mental load of timing every bite. Loved this episode? Share it with a mom who needs to hear it, and leave a quick review to help more moms find the show. Come say hi on Instagram @nutrition.for.mamas for daily tips and easy meals. You deserve to feel good again. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 carbs, not carbs in general. Swapping for higher fiber, more nutrient-dense options changes everything. There's no universal carb number. Needs shift based on activity level, pregnancy, breastfeeding, and life stage. A balanced plate matters more than hitting a specific gram target. Simple swaps make a big difference. Chickpea or lentil pasta, a brown rice and quinoa mix, higher fiber bread, and protein-packed breakfasts keep you fuller and prevent blood sugar crashes. Fiber needs increase with perimenopause and menopause. Aim for 25 to 30 grams a day. Higher fiber intake is linked to lower insulin resistance and even a 20% lower risk of hot flashes. Pairing carbs with protein and fat prevents blood sugar spikes. This is what actually curbs bingeing, not carb elimination. Keto isn't necessary for most moms. It has a place for specific medical conditions, but it's not the default answer for everyday weight loss. Carbs aren't what's derailing your progress, the type and the pairing are. Swap in more fiber, balance your plate with protein and healthy fats, and stop fearing the foods that actually give you energy to keep up with your kids. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 really predicts fracture risk, what's silently working against your bones, and what you can start doing today, even in your 30s and 40s. What You'll Learn Bone density tests don't tell the whole story. They only predict fracture risk in 44% of women and 21% of men. Bone strength depends on collagen and protein, not just minerals, and that's what most tests miss. Common medications can quietly destroy bone. SSRIs, proton pump inhibitors, prednisone, and some blood pressure medications increase fracture risk, often without doctors or patients realizing it. Protein and collagen matter more than most women think. Under-eating protein is common, and adequate intake (plus hydrolyzed collagen) supports bone density and strength. Gait and balance predict fractures better than any test. Simple daily habits, like balance exercises and walking, lower fall risk more than people expect. The Mediterranean diet pattern works. A plants-and-protein approach is linked to a 20% reduction in osteoporosis risk and a 21% reduction in fracture risk. A diagnosis isn't an emergency. There's time to ask the right questions, get the right labs, and build a holistic plan before jumping straight to medication. Bone loss is silent, common, and largely preventable. A bone density number isn't destiny. Protein, movement, medication awareness, and the right labs give you real control over your bone health, starting now, not just after menopause. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 intake by up to 47% and overestimate exercise by 50%, especially on restrictive diets. Use simple visual cues (palm-size protein, quarter to half cup of carbs) instead of guessing. "Healthy" labels can mislead. Low fat and fat-free often means more added sugar. Check the ingredient list and grams of fiber, protein, and added sugar instead of the front label. Cardio alone won't fix your metabolism. Strength training builds the muscle that raises your metabolism long term. A few 10 to 20 minute sessions a week make a real difference. Your needs shift with every season of motherhood. Pregnant, breastfeeding, postpartum, or years past baby, your calorie and protein needs change, and your plate should change with them. Undereating backfires. Chronic low-calorie, low-protein diets tank your metabolism and spike cortisol (see: the Minnesota Starvation Study). A small, sustainable deficit beats an aggressive one every time. The daily scale lies. Weight fluctuates with hormones, digestion, and water. Track trends monthly instead of obsessing daily. Your weight loss stall isn't a willpower problem. It's usually portions, hidden ingredients, missing strength training, or a metabolism that needs support, not more restriction. Small, sustainable changes win every time. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 timing of your food matters far less than most people think, how skipping meals earlier in the day can fuel nighttime cravings, and when a bedtime snack can actually support your health goals. In This Episode You'll Learn: Whether eating after 7 PM causes weight gain Why your metabolism doesn't "shut off" at night The real reason many women struggle with nighttime cravings How protein, fiber, and healthy fats impact hunger and blood sugar Why going to bed hungry may backfire When a bedtime snack makes sense (and when it doesn't) How meal timing affects sleep quality The difference between a gentle overnight fast and restrictive intermittent fasting Best bedtime snack ideas for busy moms Why fixing your daytime eating habits is often the key to reducing evening snacking Be sure to subscribe, leave a review, and share this episode with a fellow mom who's ever wondered whether eating after dinner is hurting her weight loss goals. Remember: you don't need to fear food after 7 PM. The goal isn't eating less at night, it's fueling your body well throughout the entire day. 💛 Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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. She breaks down the difference between normal, healthy cortisol fluctuation and the chronic stress response that actually impacts your body composition, plus gives practical, no-extreme-diet strategies (and the supplements that are genuinely backed by research) to help you support your stress response without falling for the next miracle pill. In This Episode, You'll Learn: What chronically high cortisol actually does to fat storage (and why it tends to target visceral/belly fat) How cortisol and blood sugar create a feedback loop that drives weight gain Why crash diets and extreme restriction can raise cortisol and backfire on weight loss The sneaky way poor sleep disrupts leptin and ghrelin, your hunger and fullness hormones Why emotional eating isn't a willpower problem 4 supplements with real research behind them for cortisol support (and who should avoid one of them) Simple, free nervous system regulation techniques that make every other habit work better Why "fixing" cortisol starts with sleep, blood sugar, and movement not a supplement Cortisol is the downstream of a lot of things, our sleep, our blood sugar, our exercise, how we cope with stress. No single pill or supplement will fix these root cause things. It’s important to look at everything in your lifestyle that can be impacting your cortisol levels. 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 recipes, making multiple grocery trips, or wondering what to cook, this episode is for you. In this episode, you'll learn: Why healthy eating doesn't have to be complicated The simple meal planning habits that save hours every week Easy grocery shopping hacks that reduce stress How to use convenience foods to build healthy meals Tips for feeding picky eaters without making separate dinners Why repeating meals is one of the best things busy moms can do How to build a healthier relationship with food while modeling balance for your kids Ready to make mealtime easier? If you loved the ideas we shared in this episode, you'll love Busy Mom Meals. Every week you'll get 7 quick, dietitian-created meals (all ready in 15 minutes or less), a done-for-you grocery list, and family-friendly recipes made for real mom life. No more wondering what's for dinner—just simple, healthy meals your whole family will love. 👉 Join Busy Mom Meals here And if you enjoyed today's episode, I'd love it if you shared it with another busy mom and left a quick review for the podcast. It helps us reach more moms who deserve to feel healthy, energized, and less stressed around mealtime. ❤️ Come hang out with me on Instagram @nutrition.for.mamas 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 high cholesterol myths (starting with the dietary cholesterol myth, yes, eggs are fine!) and walking through the lifestyle and nutrition shifts that actually move the needle on cholesterol naturally. In this episode, you'll learn: Why eating cholesterol-containing foods like eggs and shrimp isn't the real problem The truth about genetics and high cholesterol, predisposition isn't destiny How strength training and walking impact LDL, HDL, and triglycerides Why added sugar (not dietary fat) is one of the biggest drivers of high cholesterol The role of fiber in naturally lowering LDL cholesterol Cholesterol-supportive supplements to ask your doctor about: omega-3s, vitamin D, berberine, turmeric/ginger, plant sterols How blood sugar regulation ties directly into healthy cholesterol levels My personal before-and-after lab numbers after one year of consistency Disclaimer: This episode is for educational purposes and isn't a substitute for medical advice. Always talk to your doctor before starting supplements or adjusting cholesterol medication. Want pre-balanced meals that support healthy cholesterol without tracking or giving up your favorite foods? Join us inside Busy Mom Meals Come hang out with me on Instagram @nutrition.for.mamas 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 hormones, metabolism, and hunger levels. If you've been avoiding foods like avocado, nuts, eggs, butter, or olive oil because you're worried they'll make you gain weight, this episode is for you. In This Episode You'll Learn: ✅ Why the low-fat movement started and what happened afterward ✅ The hidden problem with many low-fat products ✅ How healthy fats help keep you full and satisfied ✅ The role fat plays in hormone production ✅ The difference between healthy fats and trans fats ✅ Simple swaps you can make at the grocery store ✅ Why portion sizes still matter, even with healthy foods ✅ How to build meals that support stable energy, fewer cravings, and a healthier metabolism Fat is not the enemy. In fact, healthy fats are one of the most important nutrients for helping you feel satisfied after meals, support your hormones, absorb key vitamins, and create balanced meals that work with your body instead of against it. Rather than focusing on avoiding fat, focus on including more omega 3 fats alongside protein and fiber at meals and snacks. Good sources of healthy fat sources: Plain Greek yogurt Olive oil Avocado oil Avocados Nuts and seeds Nut butter Salmon and fatty fish Eggs Grass-fed butter Primal Kitchen salad dressings 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

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 surprising journey into pelvic floor PT (involving a very public leak nine years postpartum) and dives deep into the two main types of pelvic floor dysfunction most moms have never heard of: a tight pelvic floor versus a weak one. Spoiler: most people assume weakness is the issue, but tightness is actually far more common. We cover: The real difference between tight and weak pelvic floors, and why Kegels can actually make things worse if you're dealing with tightness A free self-screening tool you can use right now to find out if you likely have pelvic floor dysfunction Why painful sex postpartum could be linked to muscle tightness, tissue hydration (hello, breastfeeding moms), or both What causes postpartum tailbone pain and how it connects to your pelvic floor How traumatic or breech births can affect the pelvic floor and supporting tissues Why breathing technique is the most underrated tool in pelvic floor recovery The surprising connection between your glutes, hips, core, and pelvic floor function What to actually expect at your first in-person pelvic floor PT appointment, since most moms have no idea and are too nervous to ask Whether you're dealing with leaking, pelvic pain, painful sex, constipation, or you just feel like something's "off" since having kids, this episode will help you understand what's going on in your body and why it's worth getting assessed, even if you've been told it's just something you have to live with. Connect with Melissa and Weekes Wellness: Week Wellness has locations in Florida, Massachusetts, Colorado, and California, plus virtual sessions available nationwide. Visit weekswellness.com or find them on Instagram and Facebook @weekswellness If you found this episode helpful, share it with a mom in your life who needs to hear it. And if you're dealing with any of the symptoms we discussed, please don't wait nine years like Melissa did. Go get assessed. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.