Nutrition for Mamas

By Brooke MIller, RD, CLCHealth & Fitness Nutrition

Nutrition for Mamas episodes

May 19117. Perimenopause & Menopause: What Every Mom Needs to Know
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.
45 min
May 12116. Night Cravings: Why They Happen + How to Stop
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.
11 min
May 05115. How to Get Healthy in Only 15 Minutes a Day
What if I told you that you don’t need hours in the kitchen or a gym membership to hit your health goals… just 15 minutes a day?
If you’ve been waiting for life to slow down before taking care of yourself, this episode is your permission slip to stop waiting.
Inside, I’m breaking down simple, realistic habits that actually fit into busy mom life, so you can boost your energy, feel stronger, and start feeling like YOU again.
What to Listen For
Why you don’t need hours to get healthy (and what actually works instead)
The biggest mistake moms make trying to follow pre-kid routines
How to use small “pockets of time” to transform your health
Simple ways to increase protein without cooking more
Easy grab-and-go meal ideas for busy days
Why strength training is a game changer (even just 10–15 minutes)
The role of supplements in recovery and energy
How to do a quick “time audit” to find hidden time in your day
Why consistency, not perfection, is what actually changes your body
You don’t need more time, you just need a plan that works for your life. Start with 10–15 minutes a day, stay consistent, and watch how quickly things begin to shift.
If you’re ready to feel like yourself again, make sure to listen to this episode and don’t forget to subscribe and share it with another mama who needs this reminder. 💛
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💛 Explore all programs and resources:
https://linktr.ee/brooke.miller.nutrition
Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/
Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller
Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms
Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly
Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.
Browse them here: https://www.busymommeals.com/supplementstore
Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
13 min
April 28114. How Creatine for Moms Improves Energy & Mood
Feeling exhausted, foggy, and like your body just isn’t responding the way it used to?
In this episode, we’re breaking down why creatine for moms might be one of the simplest (and most overlooked) tools to help you boost energy, strength, and mental clarity without adding more to your already full plate.
What to Listen For (10 key takeaways)
Why maternal depletion can last 7–10 years after having kids & pops up again during menopause
The real reason you feel exhausted (hint: it’s not just lack of sleep)
How creatine supports energy, strength, and brain function
The connection between “mom brain” and nutrient depletion
Short-term benefits like better energy and less fatigue
Long-term benefits for brain health and aging
How creatine can support muscle strength and metabolism
Why this supplement isn’t just for bodybuilders
The safest way to take creatine (and how much you actually need)
What to look for when choosing a clean, effective creatine supplement
👉 Tune into the full episode, and if this resonated with you, share it with another mama who needs to hear it.
And don’t forget to subscribe so you never miss an episode!
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💛 Explore all programs and resources:
https://linktr.ee/brooke.miller.nutrition
Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/
Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller
Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms
Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly
Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.
Browse them here: https://www.busymommeals.com/supplementstore
Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
8 min
April 21113. If I had to start over on my weight loss journey… here’s what I would do.
Weight loss after kids can feel so different than it did before becoming a mom.
You try to eat less, work harder, and “get back on track,” but instead you feel exhausted, hungry, and stuck.
In this episode, I share exactly what I would do if I had to start over on my weight loss journey after my 3rd baby, including the simple habits that helped me lose over 60 pounds (and get 25# under my pre-kid weight) without cutting carbs, doing long workouts, or falling into all-or-nothing thinking.
What to Listen For Section: (10 different points)
Why weight loss after kids often feels harder, even when you’re trying harder
How protein helps with fullness, lean muscle, metabolism, and cravings
Why a consistent eating schedule can support blood sugar and make weight loss easier
The power of 20-minute strength workouts for busy moms
Why simple, repeatable meals reduce decision fatigue and help you stay consistent
The supplement routine I used to stop forgetting my vitamins
How to build habits one at a time instead of trying to overhaul your life
Why reducing alcohol can improve sleep, cravings, energy, and weight loss progress
This episode is a powerful reminder that weight loss after kids does not have to come from restriction, perfection, or starting over every Monday.
Press play now, subscribe to the podcast, and share this episode with a mama who needs encouragement today.
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💛 Explore all programs and resources:
https://linktr.ee/brooke.miller.nutrition
Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/
Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller
Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms
Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly
Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.
Browse them here: https://www.busymommeals.com/supplementstore
Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
14 min
April 14112. Why Investing in Your Health Matters as a Mom
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.
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💛 Explore all programs and resources:
https://linktr.ee/brooke.miller.nutrition
Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/
Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller
Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms
Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly
Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.
Browse them here: https://www.busymommeals.com/supplementstore
Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
12 min
April 07111. The #1 Nutrition Mistake After 30
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.
13 min
March 31110. Best Supplements for Moms (Backed by a Dietitian)
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.
14 min
March 24109. My Non-Negotiables to Keep Me Healthy as Dietitian & Busy Medical Mom
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
19 min
March 17108. Why What Worked Before Kids Stopped Working
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.
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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️
💛 Explore all programs and resources:
https://linktr.ee/brooke.miller.nutrition
Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/
Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller
Free Nutrition Workshops For Moms Feel Strong, Energized & Reach Your Healthiest Weight Without Hours in the Kitchen or at the Gym Choose the workshop made for your season of motherhood. 👇 https://www.busymommeals.com/free-workshops-for-moms
Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly
Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57
Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/
My Favorite Vitamins & Supplements:
I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.

Browse my store here:
https://www.busymommeals.com/supplementstore

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