Nutrition for Mamas

Still trying to get fit after kids?

Here's something I wish more moms knew: You can be stronger, healthier, and fitter in your 30s and 40s than you were in your 20s. Even after having kids! 🙌

I'm almost 40, have 3 kids, and I'm actually stronger and healthier now than I was as a college athlete.

And no, I'm not spending hours at the gym or eating chicken and broccoli every night.

But here's the thing. What worked in your 20s might not work best for you now. Between pregnancy, breastfeeding, getting older, and the nonstop chaos of motherhood, your body AND your life have changed.

In this episode, I'm breaking down the biggest mistakes I see moms making when trying to get fit after kids and the simple things you can do instead.

Because getting healthier shouldn't require MORE time and energy you don't have!

In This Episode, We're Talking About:

💪 Why more cardio isn't always the answer (and what you actually need as you age)

📉 How changes in hormones and muscle mass can affect your weight after kids

🥑 Why fiber matters for blood sugar, gut health, and even perimenopause symptoms

🩸 How pregnancy and breastfeeding impact your nutrient needs and which labs to ask about

☕ My thoughts on creatine, collagen, and protein powder (especially in your 30s + 40s)

😴 How sleep, stress, and alcohol can impact your progress

Here's What I Want You to Remember

You don't need more hours at the gym, a restrictive diet, or a complete lifestyle overhaul to get healthier after kids. 

Focus on the things that actually move the needle. Strength training, enough protein and fiber, better sleep, and small habits you can stick with.

Pick ONE thing and start there.

The goal isn't to get your 20-year-old body back. It's to feel stronger and healthier in the body you have NOW. 

Want to eat more protein and fiber without spending hours meal planning, cooking, and cleaning up? Get simple, high-protein, high-fiber meals, grocery lists, and tools that make healthy eating SO much easier. 

👉 Check out Busy Mom Meals here: https://www.busymommeals.com/monthly

📲 Come hang out with me on Instagram! @nutrition.for.mamas

⭐ Love the podcast? Leave a rating or review on Apple Podcasts or Spotify to help more moms find the show!

Disclaimer: This episode is for educational purposes only and isn't medical advice. Check with your healthcare provider before starting new supplements, especially if you're pregnant, breastfeeding, taking medications, or managing a medical condition.

Dietitian Recommended Supplements + Vitamins: I put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click here to see my favorites & get my provider discount

And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again.

Thinking about starting a GLP-1 like Ozempic, Wegovy, or Mounjaro? Watch this first. 👀

A friend of mine got a GLP-1 online by filling out a quick questionnaire.

Red flag. 🚩

I’m not anti-GLP-1. I think it can be a great tool for a lot of people.

In this episode I’m sharing my honest, registered dietitian take on GLP-1s for moms. We cover what the research actually says about weight loss, blood sugar, and heart health. Then we get into the stuff nobody’s talking about: compounded semaglutide and tirzepatide, online telehealth shortcuts, muscle loss, and what to know if you’re breastfeeding or trying to conceive.

In this episode you’ll learn:

Timestamps

🍽️ Want high-protein, high-fiber meals without overthinking it?

💬 Tell me in the comments: have you or a friend tried a GLP-1? What was your experience like?

 📲 Come say hi on Instagram: @nutrition.for.mamas

👉 Click here to see my favorites & get my provider discount

And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again. ❤️

This video is for educational purposes only and is not medical advice. Please talk to your doctor before starting or changing any medication.

Have you been saying, “I just need to lose the last 5 or 10 more pounds” for YEARS? 

Maybe you've been saying it since your youngest was born. And now that baby is in elementary school. 😅

Those last 5 to 10 pounds can feel like a whole different ball game.

And before you start eating less, restricting or adding another workout, there are a few things I want you to know…

In this episode of the Nutrition for Mamas Podcast, we're talking about why those last few pounds can feel SO stubborn, the little habits that might be holding you back, and whether that goal weight is even worth chasing in the first place.

Here's what we're diving into:

✨ Where your "goal weight" actually came from (and if it makes sense in this season of life)

⚖️ Why the scale changes from day to day, even when you're doing everything right

🍪 The sneaky little things that add up, like finishing your kids' leftovers, snacking while cooking, fancy coffee drinks, and weekend eating that could be holding you back

📊 Why tracking what you eat for just 1–2 weeks can be a HUGE eye-opener

💪 Why progress is about SO much more than a number on the scale

💸 The price of getting super precise with your nutrition (and whether it's worth it for you right now)

🔁 Why reaching your goal weight is one thing, but maintaining it is a whole different story

Timestamps:

00:00 – Still trying to lose those last 5 pounds?

00:34 – Where did your goal weight come from?

01:54 – Why your weight changes every day

02:20 – Why I recommend a weight range instead of one number

02:50 – What nobody tells you about reaching your goal weight

04:07 – Finding your WHY beyond the scale

05:01 – Why the last 5–10 pounds feel harder

06:21 – The price of getting more precise

08:38 – Sneaky habits that can add up

09:58 – How weekends can impact your progress

11:56 – Why planning meals and snacks makes a difference

12:27 – Better ways to measure progress

13:21 – Why maintaining your results is the real challenge

14:52 – Deciding what's actually worth it to you

Here's what I really want you to take away from this episode:

You don't HAVE to chase a number just because it's been stuck in your head for years. It’s okay for goals to shift and change. 

Maybe your goal is to feel stronger, have more energy, or finally feel good in your clothes again.

Maybe it requires you losing weight. But maybe getting there doesn't require losing another 5 pounds.

The goal is to build habits that help you feel your best AND fit into your real life as a busy mom. 

Tired of guessing what to eat?

That's exactly why I created Busy Mom Meals.

Every week, you get quick, macro-balanced meals that take 15 minutes or less of effort, plus a done-for-you grocery list.

No spending hours meal planning. No making separate meals for your kids. No overthinking what's for dinner.

Just stupid simple meals that make eating healthier SO much easier.

👉 Grab Busy Mom Meals here: https://busymommeals.com/monthly

Dietitian Recommended Supplements + Vitamins: I put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click here to see my favorites & get my provider discount

And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again. ❤️

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram:  https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Browse my Supplement & Vitamin Recommendations here:  I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.

Browse them here: https://www.busymommeals.com/supplementstore

Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

You have a meal plan. You have a workout plan. So why aren't you following them?

Mindset coach Brad Bizjack is back for round 2! He's trained nearly 100,000 people in lasting behavior change. In this episode we get into what's really going on under the hood when you "fall off the wagon."

Brad shares a pretty polarizing take: self-sabotage is physically impossible. We talk about the 6 human needs behind every behavior (yes, even the 11pm fridge raid), why blaming yourself never leads to success, and the well-intentioned mistake so many parents make.

If you know what to do but can't get yourself to do it, this one's for you. 💛

In this episode:

00:00 Why the perfect meal plan isn't always enough

01:48 Health, wealth, and relationships all feed each other

02:33 1,000 moms, same meal plan, totally different results. Why?

06:07 The 6 human needs driving every action (and inaction)

12:26 Why success is never built on self-blame

13:45 Brad's polarizing take: self-sabotage isn't real

16:21 The one thing that makes consistency actually stick

20:12 All-or-nothing vs. "just outside your comfort zone"

21:46 The well-intentioned mistake most parents make

26:53 The most common limiting beliefs moms carry

29:41 Two identical moms, two different results: the 5 levels of behavior change

34:05 Choose your hard

35:31 First steps to shift your identity (the Scrooge method 👻)

38:17 Join the FREE 5-day Success Challenge

Resources mentioned:

Brad's FREE 5-Day Success Challenge (starts Monday, October 19, replays available): http://www.bradbizjack.com/a/2148328314/Dhd2B7oM

Listen to Brad's first episode from last year: https://youtu.be/hbenMq_k_WU?si=cv8Q1fMvf2cyl9IA

Connect with Brad on Instagram: @bradbizjack

Brad's podcast: Rewire Your Mind Podcast

If skipping meals or grabbing random food because you are too busy is one of the things keeping you stuck, Busy Mom Meals can help.

You get quick, high-protein, high-fiber meals with grocery lists already made for you.

Less planning. Less decision fatigue. Less standing in the kitchen at 5 PM wondering what everyone is eating. 

Join Busy Mom Meals: https://www.busymommeals.com/monthly

I also put the supplements I personally use and recommend into one simple online supplement store.

You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click the supplement link in the show notes to see my favorites.

And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again. ❤️

If you’re skipping breakfast, doing cardio all the time, and still not seeing results…

this episode is for you.

Because some of the biggest things keeping moms stuck are the SAME mistakes I made in my 20s.

And yes… I made them while I was literally a college athlete and studying to become a dietitian. 😂

In this episode, I’m breaking down six weight loss mistakes I made years ago that I still see moms making all the time.

We talk about:

✨ The breakfast you’re eating that may be backfiring later in the day

This is not about feeling bad for what you’re doing wrong.

It is about noticing what might be getting in your way.

Because once you see it, you can change it.

And please do not try to fix all six things tomorrow. 😅

Pick one.

Get that one feeling easier and more consistent.

Then move on to the next.

That is how you build habits that actually last.

If skipping meals or grabbing random food because you are too busy is one of the things keeping you stuck, Busy Mom Meals can help.

You get quick, high-protein, high-fiber meals with grocery lists already made for you.

Less planning. Less decision fatigue. Less standing in the kitchen at 5 PM wondering what everyone is eating.

👉 Check out Busy Mom Meals

I also put the supplements I personally use and recommend into one simple online supplement store.

You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click the supplement link in the show notes to see my favorites.

And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again. ❤️

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram:  https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

Browse my Supplement & Vitamin Recommendations here:  I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.

Browse them here: https://www.busymommeals.com/supplementstore

Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

Is weaning from breastfeeding supposed to feel this hard?

Maybe you’re ready to stop, but your baby isn’t.

Maybe your baby seems ready, but you’re the one having a hard time letting go.

Or maybe you thought you’d feel relieved… and instead you feel sad, guilty, weepy, or all over the place.

In this episode, I’m talking about why weaning can feel so emotional, what is happening with your hormones, and how to make the process easier for both you and your baby.

We’re also talking about one BIG breastfeeding and weaning weight-loss myth that I hear all the time.

Inside this episode, we cover:

One thing I really want you to remember:

You can know that weaning is the right decision and still feel sad about it.

Those two things can coexist at the same time. ❤️

And whether you breastfed for a day, a week, a month, a year, or two years, that took work.

You did something really hard and should be proud.

If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you.

You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower.

👉 Check out Busy Mom Meals 

I also put the supplements I personally use and recommend into one simple online supplement store.

You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click the supplement link in the show notes to see my favorites.

And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again. ❤️

Do you ever feel like sugar has a grip on you or that you’re addicted and can’t keep sugar or treats in the house? 

Maybe you’re craving something sweet every afternoon, wondering if fruit is “too much sugar,” or assuming dessert is the biggest problem.

But there’s a lot more going on.

In this episode, I’m breaking down the difference between added sugar and natural sugar, how sugar can affect your blood sugar, energy, cravings, and weight, and where added sugar may be sneaking into your day without you even realizing it.

We’re also talking about why fruit is NOT the enemy and why your coffee order may be making a much bigger difference than your bowl of berries. 🙃

Inside this episode, we cover:

✨ The difference between natural sugar and added sugar

This episode is NOT about cutting out all sugar.🍫

It is about understanding what is actually affecting your body so you can make simple changes without feeling like you need to live on chicken and broccoli and avoid all dessert forever. 😅

If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you.

You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower.

👉 Check out Busy Mom Meals using the link in the show notes.

I also put the supplements I personally use and recommend into one simple online supplement store.

You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click the supplement link in the show notes to see my favorites.

And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again. ❤️

Have you ever wondered why some moms seem to finally get healthy and actually stay consistent, while you feel like you're constantly starting over?

Spoiler: they don't have more willpower than you.

After helping thousands of moms improve their health, I've noticed there are a few traits that come up again and again in the women who get results AND keep them.

And the good news? These aren't traits you're either born with or not. They're skills you can actually build, even if they don’t come naturally to you.

In this episode, we're talking about what successful moms do differently when it comes to their health, including:

✨ Why relying on motivation is setting you up to struggle

One of the biggest shifts I want you to take from this episode is this:

Hold yourself to the same standard you hold others. And what you do next matters more than what you did yesterday.

You don't need to punish yourself because you ate too much cake.

You don't need to restart Monday because you missed your workouts.

And you definitely don't need another extreme diet because the last one didn't work fast enough.

Instead, notice what happened. Learn from it. Then make your next choice one that helps you feel good.

That's how we stop the all-or-nothing cycle and build habits that actually last. ❤️

If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you.

You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower.

👉 Check out Busy Mom Meals using the link in the show notes.

I also put the supplements I personally use and recommend into one simple online supplement store.

You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click the supplement link in the show notes to see my favorites.

And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again. ❤️

Everyone preps for birth. Almost nobody preps for what comes after.

In this episode, Brooke sits down with Nina Spears, founder of Baby Chick and doula, childbirth educator, and perinatal nutrition expert with 15 years of experience supporting over 800 families. Nina breaks down what pregnancy, birth, and postpartum really look like behind closed doors, and why preparing to become a mother matters just as much as preparing for a baby.

In this episode, you'll learn:

Nina's one big mindset shift: stop chasing the perfect nursery and start preparing for the mother you're becoming.

Connect with Nina:

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.

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.