Explore every episode of the podcast Nutrition for Mamas

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.

• 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.

• 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

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.

✅ 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.

• 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.

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.

What you'll learn:

• Why the first 6 months felt slow (and why that's completely normal)
• The 4 habits that changed everything, protein, blood sugar, supplements, and strength training
• Why most moms are doing too much cardio and not enough of this
• My actual lab numbers before and after, the results shocked even me! 🤯
• Why the scale messes with your mindset and what I tracked instead
• The real timeline of postpartum weight loss that nobody talks about

If you've been doing all the right things and wondering why nothing is working yet, this video is going to give you the perspective shift you need.

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 

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.

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 Sheet Pan 400°F | 4–5 servings

• 3–4 chicken sausages, sliced
• 1 bag frozen cubed sweet potatoes
• 2 cups frozen peppers & onions
• Drizzle of avocado oil
• 1½ tsp Italian seasoning
• 1 tsp garlic powder
• 1 tsp salt
• ½ tsp black pepper
• ½ tsp smoked paprika

Directions: Toss everything on a sheet pan. Roast at 400°F for 30–35 minutes, flipping at the 15-minute mark.

Mediterranean Cottage Cheese Bowl No cook | 1 serving

• 1 cup cottage cheese
• 2 tbsp tzatziki, stirred in
• ¼ cup cherry tomatoes, quartered
• ¼ cucumber, chopped
• ¼ orange bell pepper, chopped
• Olives to taste
• 1 tbsp toasted pumpkin seeds
• Sea salt & black pepper to taste

Directions: Mix tzatziki into cottage cheese. Top with vegetables, olives, and pumpkin seeds. Serve with crackers or toast.

If you think eating healthy means spending hours in the kitchen,  this episode is going to change everything.

Registered dietitian and mom of 3, Brooke Miller is busting the biggest myth in nutrition: that healthy meals have to be complicated, expensive, or time-consuming. In this episode, she shares her go-to high-protein meals that have 8 ingredients or less, take under 10 minutes of actual effort, and leave you with barely any dishes.

In this episode you'll learn:

• The simple 4-part formula for every balanced, satisfying meal
• Why decision fatigue, not laziness, is the real reason dinner feels so hard
• How crockpot and sheet pan meals can save your weeknights
• Why frozen vegetables are just as nutritious (and so much faster)
• 3 actual go-to meals Brooke makes on her hardest, most chaotic mom days

Eating well doesn't require a Pinterest-worthy kitchen or a culinary degree. It just has to be simple enough that you'll actually do it, even on the hard days.

📌 Say hi & follow Brooke on Instagram: @nutrition.for.mamas

APPLE PODCAST SHOWNOTES: 

After listening to this quick podcast episode, go watch the youtube video where I make 3 meals in under 30 minutes (the recipes are included over there) and give you my top nutrition tips when building your meals: https://www.youtube.com/@BrookeMMiller P.S. Don’t forget to hit the subscribe button over on Youtube!

💛 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.

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 is actually sabotaging your results.

You'll learn:

• Why your body holds onto weight after having kids (and it's not your fault)
• How depleted nutrients secretly affect your metabolism and hormones
• The protein and fiber mistake most moms are making
• Why cardio alone isn't the answer and what to do instead
• Simple, realistic habits that actually work for busy moms

No restrictive diets. No hours in the kitchen. Just real talk and practical steps to help you feel strong, energized, and like yourself again.

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 

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.

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 guessing and start feeling better.

What You'll Learn in This Episode

• The earliest signs of perimenopause and why they're so easy to miss
• How perimenopause is actually diagnosed
• How long does it last?
• Hot flashes, hormones & why your experience is unique
• Metabolism, weight gain & the mistakes women are making
• Nutrition foundations that actually move the needle
• Supplements Worth Considering
• Supplement Red Flags to Watch For

Perimenopause and menopause don't have to feel like something happening to you they can be a season you navigate with knowledge, support, and the right tools in your corner.

As Brooke and Liz both emphasized, there is so much hope, and the lifestyle and nutrition changes you make today can make a huge difference in how you feel for years to come.

Whether you're in your 30s noticing subtle shifts, or deep in the thick of symptoms in your 40s and 50s, the message is clear: don't wait, don't guess, and don't go it alone. Get your labs done, work with a qualified provider, nourish your body with protein and fiber, move your body with intention, and support your nervous system first.

Your hormones are not your enemy and with the right support, this next chapter can be one of your best yet. 

💛 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 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 overeating
• How under-eating (especially protein + fiber) triggers cravings later
• The connection between blood sugar imbalance and evening snacking
• How stress, overwhelm, and emotional coping show up as cravings
• The surprising link between sleep deprivation and hunger hormones
• Why skipping meals sets you up for feeling “out of control” at night
• How to use a simple bedtime snack strategy to prevent cravings
• Why restriction actually makes cravings worse (not better)
• The mindset shift that helps you feel calm and in control around food again

Night cravings aren’t something you need to fight, they’re something you need to understand. When you start fueling your body consistently and supporting your needs, everything shifts.

If you’re ready to feel more energized, in control, and like yourself again, make sure to listen to this episode and take the first step toward nourishing your body the way it deserves.

💛 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.

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 start feeling like YOU again.

What to Listen For

• Why you don’t need hours to get healthy (and what actually works instead)
• The biggest mistake moms make trying to follow pre-kid routines
• How to use small “pockets of time” to transform your health
• Simple ways to increase protein without cooking more
• Easy grab-and-go meal ideas for busy days
• Why strength training is a game changer (even just 10–15 minutes)
• The role of supplements in recovery and energy
• How to do a quick “time audit” to find hidden time in your day
• Why consistency, not perfection, is what actually changes your body

You don’t need more time, you just need a plan that works for your life. Start with 10–15 minutes a day, stay consistent, and watch how quickly things begin to shift.

If you’re ready to feel like yourself again, make sure to listen to this episode and don’t forget to subscribe and share it with another mama who needs this reminder. 💛

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💛 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.

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 kids & pops up again during menopause
• The real reason you feel exhausted (hint: it’s not just lack of sleep)
• How creatine supports energy, strength, and brain function
• The connection between “mom brain” and nutrient depletion
• Short-term benefits like better energy and less fatigue
• Long-term benefits for brain health and aging
• How creatine can support muscle strength and metabolism
• Why this supplement isn’t just for bodybuilders
• The safest way to take creatine (and how much you actually need)
• What to look for when choosing a clean, effective creatine supplement

👉 Tune into the full episode, and if this resonated with you, share it with another mama who needs to hear it. 

And don’t forget to subscribe so you never miss an episode!

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💛 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.

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-kid weight) without cutting carbs, doing long workouts, or falling into all-or-nothing thinking.

What to Listen For Section: (10 different points)

• Why weight loss after kids often feels harder, even when you’re trying harder
• How protein helps with fullness, lean muscle, metabolism, and cravings
• Why a consistent eating schedule can support blood sugar and make weight loss easier
• The power of 20-minute strength workouts for busy moms
• Why simple, repeatable meals reduce decision fatigue and help you stay consistent
• The supplement routine I used to stop forgetting my vitamins
• How to build habits one at a time instead of trying to overhaul your life
• Why reducing alcohol can improve sleep, cravings, energy, and weight loss progress

This episode is a powerful reminder that weight loss after kids does not have to come from restriction, perfection, or starting over every Monday. 

Press play now, subscribe to the podcast, and share this episode with a mama who needs encouragement today.

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💛 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.

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 your longest-term investment (and why that matters more as a mom)
• The real reason you feel exhausted, irritable, and burnt out
• The lie moms are told about putting themselves last
• Why “waiting for the right time” is keeping you stuck
• How your energy and mood impact your entire family
• Why traditional diets and workout plans don’t work for busy moms
• Simple ways to take care of your health with limited time
• How small habits (10–15 minutes) can completely shift how you feel

You don’t need more time, you need a better approach. Small, simple shifts can help you feel like yourself again… more energized, more patient, more you.

If this hits home, share it with another mom who needs to hear it and don’t forget to follow. 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

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.

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-eating protein is one of the biggest mistakes moms make
• The surprising reason your cravings spike at night
• How skipping meals (or living on coffee) impacts your metabolism
• The connection between protein, blood sugar, and energy levels
• Why your body feels different after kids and what to do about it
• How protein supports muscle, hormones, and mood
• Why protein becomes even more important after 30
• Simple, realistic protein sources for busy moms
• When protein powders and collagen actually help (and when they don’t)
• The easiest way to start prioritizing protein without overwhelm

If this episode resonated with you, start small, just focus on adding protein to your meals and snacks. That one simple shift can change your energy, your cravings, and how you feel in your body.

And if you’re ready to feel like yourself again, make sure you hit play on this episode, subscribe to the show, and take that next step toward nourishing your body in a way that actually works for your life.

💛 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 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 when choosing supplements
• What actually matters MORE than supplements

The truth is, you don’t need a cabinet full of supplements to feel better, you just need the right ones to support your body where it needs it most. And you definitely don’t need to spend a fortune on vitamins and supplements. 

If this episode helped simplify things for you, share it with another mama who needs it and don’t forget to subscribe so you can keep building habits that actually fit your life 💛

💛 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.

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).

• Why putting your health last is actually making motherhood harder
• The mindset shift that changed everything for me as a busy (and medical) mom
• How to build strength and energy in just 15–20 minutes a day
• Why protein is key for energy, metabolism, and feeling full
• How repeating simple meals can save time and reduce stress
• The power of short, realistic workouts that actually happen
• Easy ways to simplify meals (without spending hours in the kitchen)
• How daily movement supports your mood and nervous system
• Why community makes staying consistent so much easier
• How small habits can completely change how you feel day to day

You don’t need more time, you need a few non-negotiables that work in your real life.

Start small. Stay consistent. And remember, taking care of yourself isn’t selfish… it’s what allows you to show up as the mom you want to be.

If this episode resonated, make sure to subscribe and share it with another mama who needs this reminder.

Explore all programs & 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 

My Favorite Vitamins & Supplements:  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. 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.

Join The Strong & Supported Society: https://www.busymommeals.com/strongandsupportedsociety-o 

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 about supporting your metabolism, hormones, and energy in a way that actually fits busy mom life.

• Why what worked before kids often stops working
• The biggest mistake moms make with weight loss
• Why restriction makes cravings worse
• The power of protein, fiber, and nutrients
• Why short workouts still work
• How meal timing affects metabolism
• Why sleep and stress change everything
• How depletion affects your body for years

If what worked before kids is no longer working, you need a new game plan that fits this season of motherhood. 

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Feel Strong, Energized & Reach Your Healthiest Weight Without Hours in the Kitchen or at the Gym Choose the workshop made for your season of motherhood. 👇 https://www.busymommeals.com/free-workshops-for-moms

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store 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.

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? Everything shifted.

Most of my postpartum weight loss happened between 9–18 months postpartum. Not in the first 9 months. And this was different than my others. 

And that’s important. Your body is not on a deadline. Each postpartum experience is different from one another. 

• Why postpartum weight loss doesn’t have to a timeline
• How to take a break from the scale
• Why protein and fiber matter more than restriction
• The power of consistent meal timing
• How strength training supports metabolism
• Why blood sugar regulation is everything
• How to stop emotional eating at night
• Why supplements matter postpartum
• Why habits > outcome goals
• How to support your body instead of fighting it

Postpartum weight loss is possible  without restriction, obsession, or losing your milk supply.

Listen to the full episode, and if you’re ready for step-by-step guidance, grab the free training linked below. I’m cheering for you. You deserve to feel good again. 💛

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start 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.

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.

• Why postpartum weight loss isn’t about eating less
• The power of consistent meal timing
• Why skipping meals backfires
• How to stop nighttime bingeing
• The benefit of short morning workouts
• Why simple meals win
• Letting go of perfectionism
• Supporting hormones and metabolism
• One question to ask before eating

If you feel stuck in your body after babies, you’re not broken. You’re likely undernourished and overwhelmed.

Listen to the full episode for the step-by-step breakdown and grab the free training below if you’re ready for support. I’m cheering for you! 💛

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 relationship with alcohol, this conversation is for you.

What to Listen For:

• Why alcohol was disrupting my sleep (and how better sleep boosted my energy almost instantly)
• The surprising connection between ADHD and alcohol consumption
• Why one night of drinking can impact your hormones and cravings the next day
• How alcohol affects leptin and ghrelin (your hunger and fullness hormones)
• The real impact of alcohol on weight loss and metabolism
• How alcohol can stall postpartum fitness and health goals
• What moms need to know about alcohol and breastfeeding
• How to approach Dry January for moms without extreme or all-or-nothing rules

Dry January and taking a break from alcohol  for moms isn’t about restriction. It’s about awareness with your relationship with alcohol and when you use it. 

If you’re feeling exhausted, stuck in your weight loss journey, struggling with cravings, or just not feeling like yourself… this episode will help you reflect on whether alcohol is helping or hurting your goals.

If this resonated with you, share it with another mama. And if you’re ready to feel energized, balanced, and confident again after having kids, join my free workshop linked below. I’m cheering for you!

--------------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 after the kids go to bed • Thinking about food even when you’re not hungry • Feeling out of control at night • Overeating on weekends after being “good” all week • Using food to cope with exhaustion or stress • Waking up guilty the next morning

This episode will help you understand what’s actually going on in your body and brain.

You’ll learn:

• Why cravings are delayed until nighttime • How under-eating protein and fiber fuels night eating • The link between stress, cortisol, and cravings • How sleep affects hunger hormones (leptin & ghrelin) • Why emotional eating increases at night • What to eat earlier in the day to prevent night snacking • How to build a balanced evening snack • Blood sugar friendly snack ideas before bed • Healthier ways to decompress without using food • How to stop nighttime overeating without cutting foods out

Brooke also shares realistic strategies for busy moms, including how to plan snacks, reduce stress eating, and feel more in control around food even in the most exhausting seasons of motherhood.

💛 If you want simple, high-protein meals that take 15 minutes or less, check out Busy Mom Meals below.

-------------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 • Confused by anti-diet culture • Uncomfortable in your postpartum body • Afraid to track food but unsure what your body needs • Told you must “accept your body” even when you don’t feel healthy

This conversation is for you.

We discuss: • What intuitive eating actually gets right • Where intuitive eating can miss the mark for moms • Why wanting weight loss is not automatically unhealthy • How nourishing your body can naturally support fat loss • Protein and fiber needs for postpartum moms • Hormones, set-point weight, and metabolism after pregnancy • When tracking food helps vs when it hurts • Why the scale is neutral (but not always helpful) • GLP-1 medications and modern weight culture • How to feel more comfortable in your body today • Healthy motivation vs punishment mindset

Dr. Reinald shares clinical insight from working with women with eating disorders, postpartum mental health struggles, and hormone imbalances, along with her personal experience as a mom of four.

This episode is Part 2 of our burnout series.

Watch Part 1 for burnout, hormones, ADHD in moms, and exhaustion after baby. 

📍 Connect with Dr. Stefanie Reinald Websites: https://www.stefanireinoldmd.com/  http://www.wholeheartedpsychiatry.com/

Instagram: https://www.instagram.com/thehormonepsychiatrist

Websites: https://www.stefanireinoldmd.com/ 

http://www.wholeheartedpsychiatry.com/

Instagram: https://www.instagram.com/thehormonepsychiatrist

----------------------------------------------------------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start 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.

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 differs from postpartum depression and anxiety, and why so many moms feel depleted years after having a baby.

We cover: • Signs of mom burnout vs postpartum depression • Why nutrient depletion after pregnancy makes exhaustion worse • Hormone shifts after birth that impact mood, focus, and energy • Iron deficiency, vitamin D, and under-eating postpartum • Why ADHD is often diagnosed after motherhood • The mental load of modern moms • Working moms vs stay at home moms and burnout risk • Why “pushing harder” makes things worse • Simple ways to feel like yourself again without optimizing your life to death

Dr. Reinald shares clinical insight from working with thousands of women plus her own experience as a mom of four navigating postpartum mental health, career pressure, and identity loss.

If you’ve ever thought:

“I shouldn’t feel this tired.” “I used to handle more than this.” “I love my kids but I feel empty.”

This episode will change how you see your body, brain, and season of life.

🎧 Part 2 covers intuitive eating, weight loss after baby, and finding balance without dieting

📍 Connect with Dr. Stefanie Reinald:

Websites: https://www.stefanireinoldmd.com/ 

http://www.wholeheartedpsychiatry.com/

Instagram: https://www.instagram.com/thehormonepsychiatrist

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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'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.

In This Episode, You'll Learn:

• Why weight loss feels so much harder after kids (even years later)
• What actually changes in your body after pregnancy, birth, and breastfeeding
• How depletion, stress, and mental load impact your hormones and metabolism
• Why "trying harder" and eating less keeps you stuck
• What happens when your body goes into protection mode
• Why staying stuck can feel safer than changing (even when you want results)
• The real shift busy moms need: support, not punishment
• What actually works: consistent meals, enough protein, simple routines
• Why consistency looks different now (and that's okay)
• How I lost 60 pounds and got 20 pounds under my pre-baby weight after three kids

Weight loss after kids isn't harder because you lack willpower. It's harder because your body is more sensitive to stress and underfueling. When you skip meals, live off coffee, and push through exhaustion, your body goes into protection mode and holds onto weight. The solution isn't eating less or doing more. It's supporting your body with enough protein, stable blood sugar, consistent meals, and simple movement. Weight loss becomes a side effect of support, not punishment.

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 again, this episode is for you!

What to Listen For…

• The difference between movement vs. structured exercise in postpartum recovery
• How to know if your body is truly ready for postpartum strength training
• Why the 6-week "clearance" doesn't mean you're fully healed or ready for high-impact workouts
• Signs your core and pelvic floor are not healing properly (and what to do about it)
• Gentle ways to reconnect with your body in early postpartum
• The role of breathwork and posture in preventing injury and rebuilding strength
• How to modify strength workouts to fit your energy levels and schedule
• What diastasis recti really means and how to heal it without fear
• Why strength training is more effective than cardio for long-term results
• How to challenge yourself safely without risking burnout or injury

Postpartum strength training isn’t about pushing through exhaustion or "getting your body back." It’s about honoring where you are and rebuilding strength that supports your everyday life as a mom. Whether you're carrying a car seat, chasing a toddler, or just craving more energy, this episode is your permission slip to start slow and rebuild strong. Hit play now and don’t forget to subscribe, leave a review, and check out our related episodes for even more support!

Learn more about Val and connect with her through the links below:

Strong & Nourished Momma Podcast: https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628

Stop the Leaks Free Handout: https://wellnessbyval.kit.com/corefreebie

Strong, Nourished & Energized Mom Method Group Coaching: https://wellnessbyval.com/program

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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.

This one is SHOCKING. 🤯

Two moms can eat the same meals, do the same workouts, live the same life… and only one sees results. The difference? What she believes about herself. How she identifies herself. 

If you’ve ever told yourself things like “I always fall off the wagon,” “Nothing works for me,” I’m just a sugar addict,” or “My metabolism is broken,” this episode is your wake up call.

Inside this episode you’ll learn:

• Why mindset is real science, not fluff • The wild placebo GLP 1 study that changed hunger and cravings • The hotel cleaner study where women lost weight just by believing their work counted as exercise • How your thoughts change your hunger hormones and metabolism • Why two moms can do the same things and get totally different results • Why you keep “falling off the wagon” and how to break the cycle • How shifting your identity creates long term success

This one’s for you if:

✔ You feel like you can’t stick with anything ✔ You think you’re addicted to sugar or don’t have discipline ✔ You’re convinced your metabolism is broken ✔ You’ve tried everything and still feel stuck ✔ You want to feel good again but you’re scared to fail

You’re not broken. Your mindset just needs a reset. And this episode shows you how. 💛

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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 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 sugar, energy, and cravings, and what to eat so you finally feel in control again.

You’ll learn: • Why skipping breakfast spikes stress and crashes blood sugar • The real reason you feel out of control with food at night • How breakfast impacts cravings, mood, metabolism, and weight • Why breakfast eaters burn more calories than dinner eaters • What a fast, balanced, high protein breakfast looks like for busy moms

This is for you if: ✔ Mornings are chaos and coffee is your “meal” ✔ You feel exhausted, irritable, or foggy by noon ✔ You snack hard at night after the kids go to bed ✔ You want easier cravings, steadier energy, and a healthier weight

------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 fall apart for busy moms and how to create habits that actually support your energy, mood, metabolism, and the version of you you’re trying to become.

You’ll hear: • Why changing 10 things at once backfires • The biggest mistake moms make when choosing habits • The one habit I changed this year that transformed my patience, energy, and confidence • Why morning workouts work even if you swear you’re not a morning person • How to stack habits like building blocks so they stick all year

This is for you if: ✔ You try to become a brand new person every January ✔ You start strong then slip back into old patterns ✔ You want to feel better than you did before kids ✔ You’re ready for habits that support your real life, not drain it

A few of my fave takeaways from the episode: "Your brain can’t handle too many new decisions at once." "Sometimes staying stuck feels safer than making a change." "Habits work when you build them like blocks with the right mindset behind them." "I don’t say I’m not a morning person anymore because I proved I can follow through."

Simple shifts. Real results. You’ve got this 💛

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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 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 harder this time of year (spoiler: it’s the blood sugar roller coaster before the party) • The 4 things you should absolutely avoid doing if you want to enjoy dessert without overdoing it • What actually works to keep cravings calm and steady • Delicious dessert swaps that taste shockingly good • My go to high protein holiday treat you can make in one minute

This is for you if: ✔ You want to enjoy treats without losing progress ✔ You’re tired of “being good” all week then eating every cookie in sight ✔ January keeps feeling like digging out of a sugar coma

We’re not doing that this year. The magic isn’t in avoiding dessert. It’s in supporting your body so you can have the treat, enjoy it, feel satisfied, and move on.

A few truths from the episode: "It’s not a willpower problem, it’s biology." "The key isn’t avoiding dessert, it’s preparing your body for it." "Willpower can’t compete with low blood sugar, high stress, and no sleep."

You deserve to enjoy the season and feel good doing it!

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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'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 everyone… it's just wrong for YOU right now.

Your body isn't the same as it was before having kids. Your hormones are different. Your metabolism is different. Your needs are different. But the weight loss rules? They're still the same old "eat less, move more" nonsense that's actually working AGAINST you.

In this week's episode, Brooke breaks down:

• Why the "eat less, move more" rule backfires for moms (and what actually works)
• The real reason breastfeeding alone won't melt the weight off
• Why cutting carbs is sabotaging your mood AND your milk supply
• How strength training beats cardio for long-term results
• Why the scale is lying to you (and what to focus on instead)
• How to rebuild your metabolism instead of restricting it

The truth? Weight loss after baby doesn't have to feel like a battle. When you shift from restriction to rebuilding, everything changes, your energy, your mood & even your metabolism.

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

“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 critical element and it doesn’t necessarily have to do with calories .

In this week's episode, Brooke breaks down:

• Why your hunger is actually WORSE now than during pregnancy (and what's really causing it)
• The #1 nutrient that keeps you full between meals (most moms are completely missing this)
• The biggest breakfast mistake that's sabotaging your entire day
• How to build a plate that actually satisfies you without obsessing over food

The best part? You don't have to give up your favorite foods or your milk supply to feel nourished and strong.

🎉 Check out Busy Mom Meals or Brooke’s free postpartum nutrition workshop to finally take the guesswork out of what to eat. Links below!

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 pretending I have it all together.

In this episode, I'm pulling back the curtain and showing you exactly what I eat in a real day, the good, the lazy, and the "this is what's happening today."

🎧 Here's what you'll discover:

✅ My 5-minute breakfast that keeps me full until lunch (no mid-morning crash)

✅ Why I never drink coffee on an empty stomach and what I do instead ☕

✅ The "lazy lunch" hack I use when I have zero time (and zero shame about it)

✅ What goes into my collagen latte and why it's a total game-changer

✅ Simple dinners that work for the whole family, no separate "kid meals" required

✅ How frozen veggies and salad kits literally save my sanity

✅ Why I don't stress about eating different things every single day

Here's the truth: You don't need fancy recipes, expensive ingredients, or hours in the kitchen to feel better and support your body.

You just need realistic, repeatable meals that actually fit your life.

👉 Listen now and get a behind-the-scenes look at what simple, balanced eating actually looks like when you're a real human with a real life.

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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.

🎧 What you'll learn:

• The biggest coffee mistake moms make ☕
• Why "low-fat" usually means "high sugar"
• What oat and almond milk labels don't tell you
• How your morning smoothie might be working against you
• The sneaky sugar hiding in protein bars
• My go-to swaps for dressings, cereals, granola, and yogurt

The foods you start your day with set the tone for your energy, cravings, and mood.

Listen now and stop letting "healthy" labels fool you.

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 health
• The mindset shift from “me first” to “me too”
• How to model self-care for your kids without guilt
• One simple way to anchor your identity in daily health habits
• The difference between perfection and consistency and why it matters
• Real-life examples of healthy meals that take 15 minutes or less

You deserve to have your health as a priority. You don’t have to do it all at once or be perfect. You just need a system and support that fits your real life. Start with sleep, or breakfast, or even five minutes of movement. Tiny shifts lead to big transformation.

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 supply strong
• The truth about healthy eating being “expensive”
• Simple shortcuts like frozen veggies, salad kits, and microwaveable grains
• Why it’s OK to use convenience foods (and how to choose better ones)
• The power of having just a few meals on repeat
• How to build balanced plates using the PFF formula (Protein, Fiber, Fat)
• Why you need a plan before 5 PM rolls around
• Quick clean-up hacks to make cooking less stressful
• Brooke’s personal favorite “throw-together” meal ideas (yes, lunchable-style counts!)

You don’t have to be a chef, spend hours in the kitchen, or follow a fancy meal plan to feel good in your body. With the right shortcuts and a few go-to meals, you can fuel your energy, support your milk supply, and still have time to enjoy your family. 💛

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 sleep and what your body really needs
• The surprising connection between blood sugar crashes and daily fatigue
• How nutrient deficiencies (like vitamin D and iron) sabotage your energy, even if you’re eating “healthy”
• What “fueling your body” actually looks like during postpartum
• Why eating enough is just as important as eating “right”
• Quick, low-effort staples to keep stocked when you’re too tired to cook
• The best snack pairings to keep your energy steady all day
• How your pantry layout could be secretly sabotaging your choices
• What labs to ask for if you’re still exhausted despite sleeping well
• The mindset shift that helps you prioritize nourishment, even in survival mode

Postpartum exhaustion isn’t just about sleep. Your body might be screaming for fuel. By tuning into your hunger, balancing your meals, and addressing hidden deficiencies, you can reclaim your energy and show up fully for your family. 💛

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 fatigue hits hardest at dinner (and what to do about it)
• The hidden mental load moms carry and why it’s so exhausting
• How too many meal choices can paralyze your brain
• The truth about Pinterest recipes (and why they often backfire)
• Brooke’s go-to system: choosing just 2-3 meals a week
• Tips to streamline your kitchen for less stress and more sanity
• Why decluttering your counters can help reduce anxiety
• How meal planning can support your health goals and milk supply
• Using the Busy Mom Meals program and Last Minute Meal Generator
• Why being a role model at mealtime matters for your kids

Decision fatigue for moms is real, but dinner doesn't have to feel impossible. With Brooke's simple meal planning strategies, kitchen organization tips, and supportive mindset shifts, you'll feel more in control and less overwhelmed. Ready to ditch the nightly stress and bring peace back to the table? Listen to the full episode now and don’t forget to subscribe for weekly tips that simplify postpartum nutrition.

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 surprising reason your “healthy” fat-free foods might not be helping your weight loss
• What’s really hiding in low-fat salad dressings (and the clean brands to try instead)
• The truth about energy drinks and breastfeeding safety
• Why margarine and certain oils could be messing with your metabolism
• Brooke’s favorite 3-ingredient swaps for cooking oil that actually support your hormones
• How processed foods can drain more than just your energy
• What alcohol really does to your postpartum body
• Easy high-protein snacks Brooke always keeps on hand for busy, low-energy days
• Brooke’s go-to frozen and sheet pan meals that make healthy eating effortless

This episode is your permission slip to nourish your body better, not less. By being intentional about what you keep in your home (and how you build your meals), you’ll start to notice more energy, fewer cravings, and real momentum toward your goals. You don’t have to do this perfectly, just start with awareness. ✨

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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 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 inner critic might be sabotaging your goals, and what to do about it.

What to Listen For:

• Why “I should…” thinking is actually sabotaging your progress postpartum
• The truth about toxic positivity and what mindset really means
• How perfectionism is the lowest standard you can set and what to do instead
• A powerful explanation of the “emotional thermostat” and how to raise yours
• The root cause behind comparison and how to stop it from derailing your joy
• Why celebration is crucial for postpartum moms (and how to start practicing it)
• The link between significance, self-worth, and your ability to stay consistent
• How to shift from “I’m lazy” to “I’m a mom who walks” and why that matters
• The subconscious beliefs that drive your behavior (and how to rewire them)
• Brad’s simple formula for lasting success and how you can start using it today

If you’ve ever felt like you’re constantly falling short, this episode is your permission to stop “should-ing” yourself and start seeing your progress with compassion. Brad shares a powerful framework to help postpartum moms break through mindset blocks and finally feel worthy, energized, and empowered. Don’t miss this chance to rewrite your story from the inside out.

Discover How High-Performers Achieve Their Goals Faster And Feel Less Stressed Than All Their Peers: http://www.bradbizjack.com/a/2148328314/Dhd2B7oM Connect with Brad on IG: http://www.bradbizjack.com/a/2148151332/Dhd2B7oM

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly

Discover How High-Performers Achieve Their Goals Faster And Feel Less Stressed Than All Their Peers: http://www.bradbizjack.com/a/2148328314/Dhd2B7oM

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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.

• Why cutting out carbs can wreck your milk supply and your energy
• The truth about keto and who it's actually for (hint: it's not breastfeeding moms)
• Intermittent fasting: when it’s okay and when it can be dangerous
• The #1 reason you should never skip breakfast postpartum
• How juicing, detoxes, and “cleanses” are harming more than helping
• GLP-1 medications (like Ozempic) and why Brooke never recommends them while breastfeeding
• How scrolling at night disrupts your hunger hormones
• Why strength training is more effective than cardio for weight loss postpartum
• The dangers of all-or-nothing thinking with food and exercise
• What balanced meals (with protein, fiber, and fat) actually do for your

Postpartum weight loss doesn’t have to mean restriction, guilt, or sacrificing your milk supply. When you nourish your body, protect your hormones, and focus on sustainable habits, your weight will naturally shift to where it needs to go.

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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 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 without restrictive diets or guilt.

What to Listen For:

• Why breastfeeding alone won’t guarantee weight loss (and what to focus on instead)
• The impact of hormone shifts and metabolism changes postpartum
• What nutrient deficiencies and blood sugar crashes have to do with your weight
• How sleep deprivation and stress can slow down or stall your results
• Why some moms even gain weight while breastfeeding and what to do about it
• Brooke’s personal story of 3 very different postpartum weight journeys
• How to spot hidden root causes like thyroid issues, gut imbalances, and PCOS
• Why undereating might be making things worse for your energy, mood, and supply
• Simple things you can do today to support your health (without burnout!)
• A reminder that you’re not broken and you can feel like yourself again 💛

Postpartum weight loss isn’t linear and it’s not your fault if the weight isn’t coming off at the pace or rate you were expecting or wanting. Your body is doing a lot right now, and with the right support, healing is absolutely possible.  If this episode spoke to you, don’t miss Brooke’s free workshop where she walks you through her 3-step method to boost mood, metabolism, and milk supply without cutting calories or cutting out joy. 🎧 Click the link below to save your spot!

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.

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 instead.

What to Listen For

• Why your calorie needs are higher postpartum than during pregnancy
• The real reason "eat less, move more" backfires for breastfeeding moms
• What happens to your milk supply when you eat too few calories
• Why most moms need over 2,000 calories/day while breastfeeding
• How protein and fiber impact your metabolism, mood, and cravings
• Why focusing on macro composition is more effective than calorie tracking
• The role of strength training in healing your metabolism postpartum
• Simple signs you're under-eating: mood swings, exhaustion, low milk supply
• How to calculate your personal macro needs using Brooke’s program
• One small step you can take today to start nourishing your body better

You don’t need to wait until weaning to start feeling better. By focusing on quality nutrition and listening to your body’s real needs, you can feel energized, confident, and supported in your postpartum journey. 💪✨

-----------------------

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

My Favorite Vitamins & Supplements: 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 my store here: https://us.fullscript.com/welcome/brookemillernutrition/store-start

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.