Nutrition for Mamas

Епизоди

• 123. Is Fat Really Making You Fat? 30.06.2026 13мин

  For years, moms were told that eating fat would make them gain weight. So we bought low-fat yogurt.The fat-free salad dressing.The skim milk. But what if that advice actually backfired? In this episode, I'm breaking down where the low-fat craze came from, why so many low-fat foods are packed with added sugar and ingredients your body doesn't need, and what healthy fats actually do for your hormones, metabolism, and hunger levels. If you've been avoiding foods like avocado, nuts, eggs, butter, or olive oil because you're worried they'll make you gain weight, this episode is for you. In This Episode You'll Learn: ✅ Why the low-fat movement started and what happened afterward ✅ The hidden problem with many low-fat products ✅ How healthy fats help keep you full and satisfied ✅ The role fat plays in hormone production ✅ The difference between healthy fats and trans fats ✅ Simple swaps you can make at the grocery store ✅ Why portion sizes still matter, even with healthy foods ✅ How to build meals that support stable energy, fewer cravings, and a healthier metabolism Fat is not the enemy. In fact, healthy fats are one of the most important nutrients for helping you feel satisfied after meals, support your hormones, absorb key vitamins, and create balanced meals that work with your body instead of against it. Rather than focusing on avoiding fat, focus on including more omega 3 fats alongside protein and fiber at meals and snacks. Good sources of healthy fat sources: Plain Greek yogurt Olive oil Avocado oil Avocados Nuts and seeds Nut butter Salmon and fatty fish Eggs Grass-fed butter Primal Kitchen salad dressings 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram:  https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly  Browse my Supplement & Vitamin Recommendations here:  I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
• 122. Pelvic Floor Therapy After Baby: Why "Common" Doesn't Mean "Normal" with Melissa Kate, PT 23.06.2026 36мин

  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.
• 121. What I Actually Make for Dinner When I Have No Plan (Dietitian + Mom of 3) 16.06.2026 15мин

  It's 5 PM. The kids are hungry, everyone's melting down, and you have no idea what's for dinner. In this podcast, I'm sharing the exact healthy 15-minute dinners I make as a registered dietitian and busy mom of 3 when I have no meal plan, no energy, and no time to cook. These are my go-to easy family meals that are high in protein, balanced, budget-friendly, and realistic for busy weeknights. You'll learn: ✔️ My favorite last-minute healthy dinner ideas✔️ How to build a balanced plate without counting calories or tracking macros✔️ The pantry and freezer staples I always keep on hand✔️ Why frozen vegetables, rotisserie chicken, and 90-second rice are dietitian-approved shortcuts✔️ How to make healthy meals that work for both moms and picky eaters✔️ Simple strategies to get dinner on the table fast If you're tired of scrambling for dinner every night, these easy meals will help you feed your family without spending hours in the kitchen. Subscribe for more healthy meal ideas, postpartum nutrition tips, weight loss support, family-friendly recipes, and realistic nutrition advice for busy moms. https://www.busymommeals.com/monthly  Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms 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.  
• 120. How I Lost 60 Pounds After 3 Babies (No Calorie Counting, No Restrictive Diets) 09.06.2026 24мин

  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.
• 119. 3 Meals Under 30 Minutes: High-Protein, Easy Recipes for Busy Moms 02.06.2026 9мин

  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.
• 118. Why You Can't Lose Weight After Kids (It's Not What You Think) 26.05.2026 12мин

  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.  
• 117. Perimenopause & Menopause: What Every Mom Needs to Know 19.05.2026 44мин

  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.  
• 116. Night Cravings: Why They Happen + How to Stop 12.05.2026 10мин

  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.    
• 115. How to Get Healthy in Only 15 Minutes a Day 05.05.2026 12мин

  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. 💛 -------------------------------------------- 💛 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.
• 114. How Creatine for Moms Improves Energy & Mood 28.04.2026 7мин

  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! ------------------------------------------ 💛 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.
• 113. If I had to start over on my weight loss journey… here’s what I would do. 21.04.2026 13мин

  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. --------------------------------------------- 💛 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.
• 112. Why Investing in Your Health Matters as a Mom 14.04.2026 11мин

  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.  
• 111. The #1 Nutrition Mistake After 30 07.04.2026 12мин

  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.
• 110. Best Supplements for Moms (Backed by a Dietitian) 31.03.2026 13мин

  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.  
• 109. My Non-Negotiables to Keep Me Healthy as Dietitian & Busy Medical Mom 24.03.2026 18мин

  You don’t necessarily need more time to feel better. You just need a plan that works in your real life. Today, I’m walking you through the exact habits that helped me feel stronger, more energized, and more like myself again (even with 3 tiny humans running around and one with extra needs). What I Covered in This Episode Why putting your health last is actually making motherhood harder The 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 
• 108. Why What Worked Before Kids Stopped Working 17.03.2026 14мин

  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. In This Episode: 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.  ---------------------------------------------- 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.
• 107. How I lost 60# postpartum without losing my milk supply… 10.03.2026 21мин

  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.  What to Listen For 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. 💛 -------------------------------------------------- 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-startCreate 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.
• 106. What I stopped doing for postpartum weight loss 03.03.2026 13мин

  Postpartum weight loss isn’t about more willpower. After my third baby, I stopped trying harder… and started letting go of things. In this episode, I’m sharing the simple shifts that helped me lose 60+ pounds, boost my energy, and feel like myself again without sacrificing my milk supply, spending hours in the kitchen or getting a gym membership. What to Listen For (10 Takeaways) Why postpartum 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! 💛 -------------------------------------------- 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.
• 105. Dry January Turned Into More… My realizations around alcohol 24.02.2026 19мин

  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.
• 104. Why You Can’t Stop Eating at Night (Real Reasons + How to Fix It for Moms) 17.02.2026 10мин

  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.