If you're tired of food guilt, negative self-talk, or feeling like your health goals have to come at the cost of joy, this episode is for you. I dive into how to nourish yourself and your kids in a balanced, compassionate way. No more food rules, just freedom and empowerment.

Here's a sneak peek:

[0:50] Trying to find the middle ground

[3:02] No food is good or bad

[4:11] What are your current thoughts around food?

[5:33] Things we grew up with that don't align with what we want our kids to think about food and body

[8:24] Normalizing all foods in your house and avoiding negative body talk

[10:03] Modeling how we want our kids to feel about food and body

[11:20] Avoid food as a punishment

[12:30] It all starts with awareness

You don’t need to be perfect to raise kids with a healthy mindset about food and their bodies—you just need to start with awareness. The shifts you make now will impact generations.

I love this Tonie Box! Be sure to check out Coach Hippo!

Breakfast is one of the most important meals of the day, and getting it right can make a huge difference in your energy, mood, and overall health postpartum. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide for easy, balanced meals that will leave you feeling nourished and satisfied. Click the link in the show notes to get yours today!

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

If you're feeling depleted, overwhelmed, or wondering why you're still exhausted even though your baby sleeps, you're not alone. I open up about what I wished I knew about postpartum nutrition—and what every mama needs to thrive after birth.

Here's a sneak peek:

[0:50] Postpartum nutrition is crucial 

[2:30] Understanding how depleted your body is

[4:42] Your nutrient needs are highest postpartum

[8:21] Importance of blood sugar balance

[11:42] Hunger and fullness cues

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Weaning from breastfeeding isn’t just a physical shift—it’s an emotional rollercoaster too. In this heartfelt episode, I share my personal weaning stories, why it’s okay for you and your baby to be on different timelines, and what you can do to make this transition smoother for everyone involved. Whether you're ready to wean, your baby is, or you're navigating all the emotions in between—this episode is for you.

[1:31] I share how my first son was ready to wean before I was

[2:15] Weaning is also emotional

[5:58] Hormones play a role during the weaning process

[7:52] The most important things during this season of life

[9:30] Self-care and talking to other about your struggles with weaning

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ever feel like Instagram is quietly whispering, “You’re not doing enough”? If you’ve been caught in the scroll and left feeling like every other mom has it together—this episode is for you. Let’s talk about the social media comparison trap, why it hits so hard in postpartum, and how to shift your feed to support your mental health instead of drain it.

Here's a sneak peek:

[1:50] Social media is a highlight reel

[4:04] Everyone's journey is different

[5:24] Setting boundaries with social media

[11:09] Focus on your season of life

[14:31] What accounts do you want to follow?

[16:00] Social media can make you feel like you are not doing enough

You are doing better than you think, mama. Social media might be loud, but your worth isn’t found in filtered photos or curated stories. Every postpartum journey is unique—yours included. Start by curating your online space with intention, setting gentle boundaries, and choosing content that nourishes your mind like you nourish your body.

🎧 Ready to ditch the comparison trap and protect your peace? Tune in now and take the first step toward a more joyful postpartum experience.

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Feeling overwhelmed by meal planning in the postpartum phase? You’re not alone. With sleep deprivation, unpredictable baby schedules, and the demands of breastfeeding, cooking full meals can feel impossible. But what if meal planning could be simple and stress-free? In this episode, we’ll walk through easy, realistic ways to nourish your body without spending hours in the kitchen.

Here's a sneak peek:

[1:31] Meal planning feels impossible postpartum

[2:29] You don't have to plan every meal

[5:43] Brooke's favorite meal prepping tool

[6:29] Mindset shift-done is better than perfect

[8:18] Batch key ingredients 

[9:15] Have a back up plan

Meal planning doesn’t have to be rigid, overwhelming, or time-consuming. By focusing on simple strategies like batch cooking, maximizing leftovers, and having staple ingredients on hand, you can make mealtime easier without sacrificing nutrition. Start small—maybe with just breakfast—and build from there. If you’re looking for more support, check out the free workshop on boosting energy, mood, and metabolism postpartum. Click the link in the show notes to sign up today!

Brooke's favorite Veggie Chopper!

Want Brooke's No Prep Nutrition Guide? Click here!

Breakfast is one of the most important meals of the day, and getting it right can make a huge difference in your energy, mood, and overall health postpartum. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide for easy, balanced meals that will leave you feeling nourished and satisfied. Click the link in the show notes to get yours today!

Watch How Our NEW A.I. Tool Builds Your Personalized Postpartum Nutrition Plan in Minutes, here!

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Traveling while breastfeeding? It might sound overwhelming, but with the right strategies, you can make it stress-free! In this episode, we’re diving into all things breastfeeding and travel—TSA rules, pumping at the airport, storing breast milk, and how to make sure your supply stays intact while you’re on the go. Whether you're flying solo, bringing your baby along, or need tips for keeping milk fresh during long trips, this episode is packed with must-know hacks for pumping moms.

[1:20] Bringing frozen breastmilk while flying

[4:09] Pumping at the airport and how to travel with fresh breastmilk

[8:11] Hotels are very accommodating 

[11:35] Things are getting easier breastfeeding moms and last minute tips

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Breastfeeding or pumping in public can feel overwhelming, especially if you’re worried about judgment from others. Whether you’re a new mom or on your third breastfeeding journey, today’s episode is packed with tips to help you feed your baby with confidence—wherever you are. From choosing the right clothes to using wearable pumps, we’re covering all the essentials!

Here's a sneak peek:

[1:39] Do what makes you feel comfortable

[3:31] A cover may help

[4:32] Types of clothes that make breastfeeding and pumping easy

[7:10] Pumping in public

[9:58] I share my experience pumping at a concert

No matter where you are on your breastfeeding journey, you have the right to feed your baby anywhere, anytime. The key is finding what makes YOU feel comfortable, whether that’s using a cover, choosing the right clothes, or investing in a wearable pump. If today’s episode helped boost your confidence, share it with a fellow mama who might need it, and don’t forget to tune in for Part 2, where we’ll tackle breastfeeding and pumping while traveling!

Breakfast is one of the most important meals of the day, and getting it right can make a huge difference in your energy, mood, and overall health postpartum. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide for easy, balanced meals that will leave you feeling nourished and satisfied. Click the link in the show notes to get yours today!

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

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/

Bringing a baby into the world changes everything—including your relationship. One of the biggest shifts couples experience postpartum is in their intimacy and sex life. Many moms feel exhausted, touched out, or even disconnected from their bodies after birth. In this episode, we’re joined by Kathryn Lopez, a licensed marriage and family therapist and sex therapist who specializes in perinatal mental health. She’s breaking down the physical, emotional, and relational shifts that impact postpartum intimacy and offering real, actionable advice to help you and your partner reconnect.

Here's a sneak peek:

[1:13] Kathryn intro

[2:01] How sex and intimacy changes after each birth

[7:28] Advice on navigating body image after having baby

[9:32] Communication and love languages

[15:06] What can couples do before baby to prepare for the challenges during postpartum? 

[16:30] Struggles that men go through postpartum and being able to communicate with what you need

[19:43] When should a couple see a therapist about intimacy and sex

[22:05] Ways couples can connect

[25:45] Are there different struggles after having first baby vs having third or fourth baby?

[27:45] It's just a phase

Postpartum intimacy looks different for every couple, and it’s completely normal for things to change after baby. The key is open communication, understanding your body’s shifts, and finding new ways to connect with your partner. Whether you're struggling with feeling like yourself again or trying to rekindle that spark, this episode offers practical steps to navigate this journey together.

If you loved this conversation, make sure to connect with Katherine Lopez and explore more postpartum support. And don’t forget to subscribe to The Postpartum Shift for more expert-backed advice on feeling your best after baby!

You can follow Kathryn on IG here, and website here.

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

If you’re navigating postpartum life and feel stuck in survival mode, you’re not alone. In today’s episode, Laura Van Luven opens up about her experience raising five kids, including twins, and how nutrition transformed her postpartum recovery. Get ready to take notes on sleep tips, sustainable postpartum eating, and giving yourself grace.

You can check out Laura's blog here!

Here's a sneak peek:

[1:13] Laura introduction

[3:50] How nutrition played a role her last postpartum experience and how it has impacted her family

[16:10] Twin pregnancy, breastfeeding and postpartum experience

[22:52] Sleep consulting and help families with sleep

[27:08] Sleep tips for single babies and multiple babies

[32:45] Last minute tips on motherhood

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

Are you skipping breakfast or just having coffee in the morning? You’re not alone, mama! Many postpartum moms unknowingly make breakfast mistakes that leave them exhausted, moody, and struggling with their metabolism. In this episode, we’re diving into the biggest breakfast pitfalls and simple shifts that will leave you feeling energized, balanced, and nourished all day long.

Want Brooke's Postpartum Breakfast Blueprint? Click here!

Here's a sneak peek:

[1:19] Skipping breakfast

[3:00] Having coffee for breakfast

[5:10] High carb low protein breakfast

[7:45] Balanced breakfast

[9:50] Why having a high protein breakfast will help you feel your best

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply