Episodes
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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 yogurtOlive oilAvocado oilAvocadosNuts and seedsNut butterSalmon and fatty fishEggsGrass-fed butterPrimal 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.
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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 tightnessA free self-screening tool you can use right now to find out if you likely have pelvic floor dysfunctionWhy painful sex postpartum could be linked to muscle tightness, tissue hydration (hello, breastfeeding moms), or bothWhat causes postpartum tailbone pain and how it connects to your pelvic floorHow traumatic or breech births can affect the pelvic floor and supporting tissuesWhy breathing technique is the most underrated tool in pelvic floor recoveryThe surprising connection between your glutes, hips, core, and pelvic floor functionWhat to actually expect at your first in-person pelvic floor PT appointment, since most moms have no idea and are too nervous to askWhether 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.
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Missing episodes?
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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.
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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 trainingWhy most moms are doing too much cardio and not enough of thisMy actual lab numbers before and after, the results shocked even me! 🤯Why the scale messes with your mindset and what I tracked insteadThe real timeline of postpartum weight loss that nobody talks aboutIf 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.
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Recipes I’m making in class today:
Beef & Veggie Stew Crockpot | 4–6 servings
1.5 lbs stew beef2 cups baby potatoes, halved2 cups carrots2 cups celery2 cups beef broth1 tbsp olive oil1 tbsp Worcestershire sauce1 tsp garlic powder1 tsp salt½ tsp black pepper1 tsp dried thymeDirections: 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, sliced1 bag frozen cubed sweet potatoes2 cups frozen peppers & onionsDrizzle of avocado oil1½ tsp Italian seasoning1 tsp garlic powder1 tsp salt½ tsp black pepper½ tsp smoked paprikaDirections: 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 cheese2 tbsp tzatziki, stirred in¼ cup cherry tomatoes, quartered¼ cucumber, chopped¼ orange bell pepper, choppedOlives to taste1 tbsp toasted pumpkin seedsSea salt & black pepper to tasteDirections: 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 mealWhy decision fatigue, not laziness, is the real reason dinner feels so hardHow crockpot and sheet pan meals can save your weeknightsWhy frozen vegetables are just as nutritious (and so much faster)3 actual go-to meals Brooke makes on her hardest, most chaotic mom daysEating 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.
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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 hormonesThe protein and fiber mistake most moms are makingWhy cardio alone isn't the answer and what to do insteadSimple, realistic habits that actually work for busy momsNo 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.
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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 missHow perimenopause is actually diagnosedHow long does it last?Hot flashes, hormones & why your experience is uniqueMetabolism, weight gain & the mistakes women are makingNutrition foundations that actually move the needleSupplements Worth ConsideringSupplement Red Flags to Watch ForPerimenopause 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.
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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 problemThe #1 mistake busy moms make during the day that leads to nighttime overeatingHow under-eating (especially protein + fiber) triggers cravings laterThe connection between blood sugar imbalance and evening snackingHow stress, overwhelm, and emotional coping show up as cravingsThe surprising link between sleep deprivation and hunger hormonesWhy skipping meals sets you up for feeling “out of control” at nightHow to use a simple bedtime snack strategy to prevent cravingsWhy restriction actually makes cravings worse (not better)The mindset shift that helps you feel calm and in control around food againNight 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.
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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 routinesHow to use small “pockets of time” to transform your healthSimple ways to increase protein without cooking moreEasy grab-and-go meal ideas for busy daysWhy strength training is a game changer (even just 10–15 minutes)The role of supplements in recovery and energyHow to do a quick “time audit” to find hidden time in your dayWhy consistency, not perfection, is what actually changes your bodyYou 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.
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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 menopauseThe real reason you feel exhausted (hint: it’s not just lack of sleep)How creatine supports energy, strength, and brain functionThe connection between “mom brain” and nutrient depletionShort-term benefits like better energy and less fatigueLong-term benefits for brain health and agingHow creatine can support muscle strength and metabolismWhy this supplement isn’t just for bodybuildersThe 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.
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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 harderHow protein helps with fullness, lean muscle, metabolism, and cravingsWhy a consistent eating schedule can support blood sugar and make weight loss easierThe power of 20-minute strength workouts for busy momsWhy simple, repeatable meals reduce decision fatigue and help you stay consistentThe supplement routine I used to stop forgetting my vitaminsHow to build habits one at a time instead of trying to overhaul your lifeWhy reducing alcohol can improve sleep, cravings, energy, and weight loss progressThis 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.
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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 outThe lie moms are told about putting themselves lastWhy “waiting for the right time” is keeping you stuckHow your energy and mood impact your entire familyWhy traditional diets and workout plans don’t work for busy momsSimple ways to take care of your health with limited timeHow small habits (10–15 minutes) can completely shift how you feelYou 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.
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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 makeThe surprising reason your cravings spike at nightHow skipping meals (or living on coffee) impacts your metabolismThe connection between protein, blood sugar, and energy levelsWhy your body feels different after kids and what to do about itHow protein supports muscle, hormones, and moodWhy protein becomes even more important after 30Simple, realistic protein sources for busy momsWhen protein powders and collagen actually help (and when they don’t)The easiest way to start prioritizing protein without overwhelmIf 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.
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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 3How to know if your body is actually deficientThe biggest mistake moms make when choosing supplementsWhat actually matters MORE than supplementsThe 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.
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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 EpisodeWhy putting your health last is actually making motherhood harderThe mindset shift that changed everything for me as a busy (and medical) momHow to build strength and energy in just 15–20 minutes a dayWhy protein is key for energy, metabolism, and feeling fullHow repeating simple meals can save time and reduce stressThe power of short, realistic workouts that actually happenEasy ways to simplify meals (without spending hours in the kitchen)How daily movement supports your mood and nervous systemWhy community makes staying consistent so much easierHow small habits can completely change how you feel day to dayYou 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
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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 workingThe biggest mistake moms make with weight lossWhy restriction makes cravings worseThe power of protein, fiber, and nutrientsWhy short workouts still workHow meal timing affects metabolismWhy sleep and stress change everythingHow depletion affects your body for yearsIf 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.
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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 ForWhy postpartum weight loss doesn’t have to a timelineHow to take a break from the scaleWhy protein and fiber matter more than restrictionThe power of consistent meal timingHow strength training supports metabolismWhy blood sugar regulation is everythingHow to stop emotional eating at nightWhy supplements matter postpartumWhy habits > outcome goalsHow to support your body instead of fighting itPostpartum 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. 💛
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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 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.
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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 lessThe power of consistent meal timingWhy skipping meals backfiresHow to stop nighttime bingeingThe benefit of short morning workoutsWhy simple meals winLetting go of perfectionismSupporting hormones and metabolismOne question to ask before eatingIf 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! 💛
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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 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.
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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 consumptionWhy one night of drinking can impact your hormones and cravings the next dayHow alcohol affects leptin and ghrelin (your hunger and fullness hormones)The real impact of alcohol on weight loss and metabolismHow alcohol can stall postpartum fitness and health goalsWhat moms need to know about alcohol and breastfeedingHow to approach Dry January for moms without extreme or all-or-nothing rulesDry 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!
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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 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.
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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.
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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 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.
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