Nutrition for Mamas

By Brooke MIller, RD, CLCHealth & Fitness Nutrition

Nutrition for Mamas episodes

July 28127. Does Eating After 7 PM Cause Weight Gain? A Dietitian Explains the Truth
Many moms have heard the rule: "Don't eat after 7 PM if you want to lose weight." But is there actually any truth to it?
In this episode, Registered Dietitian and Certified Lactation Counselor Brooke Miller breaks down one of the most common nutrition myths and explains what the research really says about eating late at night, weight gain, metabolism, and bedtime snacks.
You'll learn why the timing of your food matters far less than most people think, how skipping meals earlier in the day can fuel nighttime cravings, and when a bedtime snack can actually support your health goals.
In This Episode You'll Learn:
Whether eating after 7 PM causes weight gain
Why your metabolism doesn't "shut off" at night
The real reason many women struggle with nighttime cravings
How protein, fiber, and healthy fats impact hunger and blood sugar
Why going to bed hungry may backfire
When a bedtime snack makes sense (and when it doesn't)
How meal timing affects sleep quality
The difference between a gentle overnight fast and restrictive intermittent fasting
Best bedtime snack ideas for busy moms
Why fixing your daytime eating habits is often the key to reducing evening snacking
Be sure to subscribe, leave a review, and share this episode with a fellow mom who's ever wondered whether eating after dinner is hurting her weight loss goals.
Remember: you don't need to fear food after 7 PM. The goal isn't eating less at night, it's fueling your body well throughout the entire day. 💛

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

💛 Explore all programs and resources:
https://linktr.ee/brooke.miller.nutrition
Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/
Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller
Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms
Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.
Browse them here: https://www.busymommeals.com/supplementstore
Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
13 min
July 21126. How Chronic Stress & High Cortisol Impacts Weight (And What Actually Helps)
You've probably seen it all over Instagram: "comment cortisol" and buy a supplement that promises to melt stress belly overnight.
In this episode, registered dietitian and lactation counselor Brooke Miller separates fact from fad, explaining exactly how chronic stress and elevated cortisol affect fat storage, blood sugar, muscle mass, and hunger hormones and why busy moms are especially vulnerable.
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.
17 min
July 14125. Healthy Eating for Busy Moms: Easy Meal Planning That Actually Saves Time
Ever feel like you're scrambling to figure out dinner every night?
In this episode, I'm chatting with Carlie, a busy mom who shares how a few simple changes completely transformed dinnertime in her home. We talk about practical ways to make healthy eating easier, save time during the week, and take the stress out of feeding your family.
If you're tired of spending your evenings searching for recipes, making multiple grocery trips, or wondering what to cook, this episode is for you.
In this episode, you'll learn:
Why healthy eating doesn't have to be complicated
The simple meal planning habits that save hours every week
Easy grocery shopping hacks that reduce stress
How to use convenience foods to build healthy meals
Tips for feeding picky eaters without making separate dinners
Why repeating meals is one of the best things busy moms can do
How to build a healthier relationship with food while modeling balance for your kids
Ready to make mealtime easier?
If you loved the ideas we shared in this episode, you'll love Busy Mom Meals. Every week you'll get 7 quick, dietitian-created meals (all ready in 15 minutes or less), a done-for-you grocery list, and family-friendly recipes made for real mom life. No more wondering what's for dinner—just simple, healthy meals your whole family will love.
👉 Join Busy Mom Meals here
And if you enjoyed today's episode, I'd love it if you shared it with another busy mom and left a quick review for the podcast. It helps us reach more moms who deserve to feel healthy, energized, and less stressed around mealtime. ❤️
Come hang out with me on Instagram @nutrition.for.mamas
💛 Explore all programs and resources:
https://linktr.ee/brooke.miller.nutrition
Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller
Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms
Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly
Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.
Browse them here: https://www.busymommeals.com/supplementstore
Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
34 min
July 07124. How I Lowered My Cholesterol Naturally (Without Medication)
If you've ever been told your high cholesterol is "just genetic" and there's nothing you can do but take medication, this episode is for you. I'm sharing the exact, research-backed changes that helped me drop my total cholesterol by 35 points, LDL by 27 points, and triglycerides by 80 points in 12 months, no medication required.
As a Registered Dietitian and mom of 3, I'm breaking down the biggest 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.
18 min
June 30123. Is Fat Really Making You Fat?
For years, moms were told that eating fat would make them gain weight.
So we bought low-fat yogurt.
The fat-free salad dressing.
The skim milk.
But what if that advice actually backfired?
In this episode, I'm breaking down where the low-fat craze came from, why so many low-fat foods are packed with added sugar and ingredients your body doesn't need, and what healthy fats actually do for your 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.
14 min
June 23122. Pelvic Floor Therapy After Baby: Why "Common" Doesn't Mean "Normal" with Melissa Kate, PT
If your body changes after having a baby, there's probably something that can be improved, even if everyone tells you it's "just part of motherhood."
In this episode, I'm joined by Melissa Kate, a pelvic floor physical therapist at Weekes Wellness, to break down the difference between symptoms that are common after childbirth and symptoms that are actually normal.
Melissa shares her own 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.
37 min
June 16 121. What I Actually Make for Dinner When I Have No Plan (Dietitian + Mom of 3)
It's 5 PM. The kids are hungry, everyone's melting down, and you have no idea what's for dinner.
In this podcast, I'm sharing the exact healthy 15-minute dinners I make as a registered dietitian and busy mom of 3 when I have no meal plan, no energy, and no time to cook.
These are my go-to easy family meals that are high in protein, balanced, budget-friendly, and realistic for busy weeknights.
You'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.

16 min
June 09120. How I Lost 60 Pounds After 3 Babies (No Calorie Counting, No Restrictive Diets)
60 pounds down after 3 babies (25# under pre-kid weight). No calorie counting. No restrictive diets. No obsessing over the scale. Just 4 simple habits and a whole lot of patience.
In this video, I'm sharing the honest, unfiltered story of exactly what I did after my third baby to lose weight, transform my labs, and get into the best shape of my life at 37, better than when I was a college athlete.
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.
25 min
June 02119. 3 Meals Under 30 Minutes: High-Protein, Easy Recipes for Busy Moms
Recipes I’m making in class today:
Beef & Veggie Stew Crockpot | 4–6 servings
1.5 lbs stew beef
2 cups baby potatoes, halved
2 cups carrots
2 cups celery
2 cups beef broth
1 tbsp olive oil
1 tbsp Worcestershire sauce
1 tsp garlic powder
1 tsp salt
½ tsp black pepper
1 tsp dried thyme
Directions: Add all ingredients to the Crockpot. Cook on LOW 7–8 hours or HIGH 4–5 hours.
Chicken Sausage 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.
10 min
May 26118. Why You Can't Lose Weight After Kids (It's Not What You Think)
Struggling to lose weight after having kids, even though you're eating less and moving more? Your body is just different now, and the old strategies are working against you.
In this podcast, registered dietitian and mom of 3 Brooke Miller breaks down the real reasons weight loss after kids stalls, from nutrient depletion and hormone shifts to cortisol, sleep deprivation, and why eating too little 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.
13 min