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Nutrition for Mamas: Daily Summaries Delivered
by Brooke MIller, RD, CLC
Stop just surviving motherhood. Start feeling good again. I’m Brooke Miller, Registered Dietitian, Lactation Counselor, and mom of three. Inside the Nutrition for Mamas Podcast, we talk all things nutrition, health and mom-life balance. We'll cover postpartum and breastfeeding to quick meals, cravings, and energy struggles as a busy mom. Each week, you’ll get simple, realistic tips that fit your busy life and actually work. Expect honest conversations, guest experts, practical strategies, and a little humor to remind you that you’re doing better than you think. If you’re ready to boost your energy, feel confident in your body, and enjoy food again, you’re in the right place.
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- Yesterday16 min
137. Confession. The weight loss mistakes I made in my 20s that moms are STILL making every day
If you’re skipping breakfast, doing cardio all the time, and still not seeing results… this episode is for you. Because some of the biggest things keeping moms stuck are the SAME mistakes I made in my 20s. And yes… I made them while I was literally a college athlete and studying to become a dietitian. 😂 In this episode, I’m breaking down six weight loss mistakes I made years ago that I still see moms making all the time. We talk about: ✨ The breakfast you’re eating that may be backfiring later in the day ✨ The alcohol habit that can make weight loss harder ✨ The workout moms need to be adding in & the one they can let go off ✨ Guilt and shame when over-eating or bingeing and how to shift those thoughts ✨ The nutrient deficiencies that may be making things harder ✨ Why consistency with supplements matters This is not about feeling bad for what you’re doing wrong. It is about noticing what might be getting in your way. Because once you see it, you can change it. And please do not try to fix all six things tomorrow. 😅 Pick one. Get that one feeling easier and more consistent. Then move on to the next. That is how you build habits that actually last. 🍽️ Stop Guessing What To Eat If skipping meals or grabbing random food because you are too busy is one of the things keeping you stuck, Busy Mom Meals can help. You get quick, high-protein, high-fiber meals with grocery lists already made for you. Less planning. Less decision fatigue. Less standing in the kitchen at 5 PM wondering what everyone is eating. 👉 Check out Busy Mom Meals 💊 My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites. And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️ 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
- 1 weeks ago20 min
136. What every breastfeeding mom needs to know about weaning…
Is weaning from breastfeeding supposed to feel this hard? Maybe you’re ready to stop, but your baby isn’t. Maybe your baby seems ready, but you’re the one having a hard time letting go. Or maybe you thought you’d feel relieved… and instead you feel sad, guilty, weepy, or all over the place. In this episode, I’m talking about why weaning can feel so emotional, what is happening with your hormones, and how to make the process easier for both you and your baby. We’re also talking about one BIG breastfeeding and weaning weight-loss myth that I hear all the time. Inside this episode, we cover: ✨ Why weaning can bring up grief, guilt, and sadness ✨ What happens to prolactin, oxytocin, estrogen, and progesterone as you wean ✨ Why gradual weaning can be easier physically and emotionally ✨ How to replace the connection of a feed instead of just removing it ✨ What to do if your baby gets upset when you drop a feed ✨ How to lower the risk of engorgement, clogged ducts, and mastitis ✨ Signs your baby may be ready to wean ✨ Signs YOU may be ready to wean ✨ The common weaning and weight loss myth debunked One thing I really want you to remember: You can know that weaning is the right decision and still feel sad about it. Those two things can coexist at the same time. ❤️ And whether you breastfed for a day, a week, a month, a year, or two years, that took work. You did something really hard and should be proud. 🍽️ Want Healthy Meals Already Decided? If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you. You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower. 👉 Check out Busy Mom Meals 💊 My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites. And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️
- 2 weeks ago12 min
135. What all moms need to know about sugar (and if too much fruit is actually sabotaging your goals)
Do you ever feel like sugar has a grip on you or that you’re addicted and can’t keep sugar or treats in the house? Maybe you’re craving something sweet every afternoon, wondering if fruit is “too much sugar,” or assuming dessert is the biggest problem. But there’s a lot more going on. In this episode, I’m breaking down the difference between added sugar and natural sugar, how sugar can affect your blood sugar, energy, cravings, and weight, and where added sugar may be sneaking into your day without you even realizing it. We’re also talking about why fruit is NOT the enemy and why your coffee order may be making a much bigger difference than your bowl of berries. 🙃 Inside this episode, we cover: ✨ The difference between natural sugar and added sugar ✨ Why blood sugar spikes and crashes matter to your weight and energy ✨ Why pairing carbs with protein and fat can help ✨ Where added sugar is hiding in everyday foods and drinks ✨ The coffee drinks that can pack in way more sugar than you think & what to order instead ✨ My take on diet soda vs. regular soda ✨ Easy ways to lower sugar when baking ✨ How to make dessert more balanced without giving it up This episode is NOT about cutting out all sugar.🍫 It is about understanding what is actually affecting your body so you can make simple changes without feeling like you need to live on chicken and broccoli and avoid all dessert forever. 😅 🍽️ Want Healthy Meals Already Decided? If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you. You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower. 👉 Check out Busy Mom Meals using the link in the show notes. 💊 My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites. And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️
- 3 weeks ago20 min
134. Stop Relying on Motivation to Get Healthy 🙃
Have you ever wondered why some moms seem to finally get healthy and actually stay consistent, while you feel like you're constantly starting over? Spoiler: they don't have more willpower than you. After helping thousands of moms improve their health, I've noticed there are a few traits that come up again and again in the women who get results AND keep them. And the good news? These aren't traits you're either born with or not. They're skills you can actually build, even if they don’t come naturally to you. In this episode, we're talking about what successful moms do differently when it comes to their health, including: ✨ Why relying on motivation is setting you up to struggle ✨ How creating simple systems makes healthy habits easier ✨ Why making fewer decisions can help you stay consistent ✨ The 5-minute trick I use when I REALLY don't want to do something (like get out of bed to workout) ✨ How breaking promises to yourself leads to broken self-trust ✨ Why starting smaller can actually get you results faster ✨ The problem with constantly switching diets and workout plans ✨ How successful moms handle vacations, missed workouts, overeating, and other setbacks One of the biggest shifts I want you to take from this episode is this: Hold yourself to the same standard you hold others. And what you do next matters more than what you did yesterday. You don't need to punish yourself because you ate too much cake. You don't need to restart Monday because you missed your workouts. And you definitely don't need another extreme diet because the last one didn't work fast enough. Instead, notice what happened. Learn from it. Then make your next choice one that helps you feel good. That's how we stop the all-or-nothing cycle and build habits that actually last. ❤️ 🍽️ Want Healthy Meals Already Decided? If figuring out what to eat is one of the decisions you're tired of making every single day, Busy Mom Meals was made for you. You'll get quick, high-protein, balanced meals with minimal time in the kitchen PLUS organized grocery lists so healthy eating takes way less brainpower. 👉 Check out Busy Mom Meals using the link in the show notes. 💊 My Favorite Supplements I also put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more. 👉 Click the supplement link in the show notes to see my favorites. And come hang out with me on Instagram @nutritionformamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪 Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system. And remember, mama: you deserve to feel good again. ❤️
- 4 weeks ago41 min
133. What Nobody Prepares You for Becoming a Mom with Nina Spears (Baby Chick)
Everyone preps for birth. Almost nobody preps for what comes after. In this episode, Brooke sits down with Nina Spears, founder of Baby Chick and doula, childbirth educator, and perinatal nutrition expert with 15 years of experience supporting over 800 families. Nina breaks down what pregnancy, birth, and postpartum really look like behind closed doors, and why preparing to become a mother matters just as much as preparing for a baby. In this episode, you'll learn: What most moms wish they'd known before birth How to build a birth plan that works like a flowchart, not a wish list What the first month postpartum actually looks like (the unsexy truth) How partners can step up without waiting to be told what to do Tips for processing a NICU stay or a birth that didn't go as planned Why building your village before you need it changes everything Nina's one big mindset shift: stop chasing the perfect nursery and start preparing for the mother you're becoming. Connect with Nina: 🔗 Website: https://www.baby-chick.com/ 📸 Instagram: https://www.instagram.com/thebabychick/ 📖 Book: The Baby Chick Guide to Positive Pregnancy Loved this episode? Share it with a mom who needs it, and leave a review to help more moms find the show. 💛 📸 Come hang out on Instagram @nutrition.for.mamas for daily tips, easy meals, and the messy mom life behind the scenes. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
- Sep 1, 202621 min
132. Why Is It So Hard to Lose the Baby Weight, Even If You're Breastfeeding?
"If you breastfeed, the weight will just melt right off." It's one of the most common things moms are told, and one of the most common myths a registered dietitian hears. In this episode, dietitian and lactation counselor Brooke Miller breaks down why breastfeeding alone doesn't guarantee weight loss, what's actually working against moms in those early postpartum months, and what to focus on instead of the scale. If you're breastfeeding, had a baby in the last few years, or somewhere in between and wondering why the baby weight isn't budging, this episode will help you understand what's really going on in your body. Why breastfeeding alone does not automatically create a calorie deficit, even though it burns roughly 500 extra calories a day for exclusively breastfeeding moms Why your body prioritizes healing and milk supply over fat loss in the postpartum period How undereating protein, vitamins, and minerals while breastfeeding can leave you feeling constantly hungry The link between sleep deprivation and hunger hormones, including how poor sleep lowers leptin and raises ghrelin A simple nighttime feeding tip to protect your sleep without screens or extra stimulation Why front-loading protein and fiber earlier in the day reduces cravings and nighttime snacking Easy, zero-prep, high-protein foods to keep on hand for postpartum hunger How skipping meals disrupts blood sugar, increases cortisol, and can backfire on weight loss Why restrictive eating can cause muscle loss, which slows down metabolism How long postpartum nutrient deficiencies can last, and how they affect mood, energy, and postpartum depression risk. Plus, key nutrients to get tested Why letting go of a weight loss timeline is one of the most powerful things you can do for your postpartum journey Loved this episode? Share it with a mom who needs to hear it, and leave a quick review to help more moms find the show! Come say hi on Instagram @nutrition.for.mamas for daily tips and easy meals. You deserve to feel good again. 💛 Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
- Aug 25, 202615 min
131. Should Moms Intermittent Fast? What a Dietitian Wants You to Know
Intermittent fasting is everywhere right now. The promise? Drop body fat fast just by changing when you eat. But most of that advice wasn't designed for a mom's body. In this episode, Brooke, a registered dietitian and lactation counselor, breaks down whether intermittent fasting actually works for women, how it shifts across different life stages, and what she recommends to the busy moms she works with every day. If you've ever wondered whether IF is safe while breastfeeding, whether a 16-hour fast is realistic with kids' schedules, or whether skipping breakfast is actually hurting you, this episode is for you. What You'll Learn Why intermittent fasting is not recommended in the first 6 months postpartum, especially while exclusively breastfeeding How under-eating while breastfeeding can affect milk supply Why a gentle 12-hour fasting window is generally safe for most women, and how it naturally happens already The truth about whether intermittent fasting is required for weight loss (spoiler: it's not) What research from the University of Illinois Chicago found about shortening eating windows in pre- and postmenopausal women Why weight loss really comes down to a calorie deficit, and why "low calorie" doesn't always mean nutrient-dense The difference between a 12-hour fast and a 16-hour fast, and why longer fasts are a bigger ask for busy moms Why skipping breakfast is one of the biggest mistakes moms make, and why a high-protein, high-fiber breakfast matters more How intermittent fasting affects hormones differently in men vs. women, and why so much of the research gap still exists Signs that intermittent fasting may not be right for your body, including restriction mindset, bingeing, and disrupted sleep Why mental load, not metabolism, is often the biggest reason IF doesn't work for busy moms A simpler, more sustainable approach to eating that doesn't require tracking or timing windows Intermittent fasting isn't required to lose weight or feel your best, and it's definitely not one-size-fits-all for women. The real key is high-protein, macro-friendly meals that fit your actual life, without the mental load of timing every bite. Loved this episode? Share it with a mom who needs to hear it, and leave a quick review to help more moms find the show. Come say hi on Instagram @nutrition.for.mamas for daily tips and easy meals. You deserve to feel good again. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/ Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust. Browse them here: https://www.busymommeals.com/supplementstore Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.
- Aug 18, 202615 min
130. Do Carbs Make You Gain Weight? The Truth About Carbs, Fiber, and Weight Gain
Carbs have become the new "fat is bad." Moms are showing up terrified of bread, rice, even fruit. In this episode, Brooke breaks down whether carbs actually cause weight gain, how many you really need, and the one shift that matters far more than cutting carbs out completely. What You'll Learn Carbs aren't the enemy, the type is what matters. Weight gain usually comes from processed, low-fiber carbs, not carbs in general. Swapping for higher fiber, more nutrient-dense options changes everything. There's no universal carb number. Needs shift based on activity level, pregnancy, breastfeeding, and life stage. A balanced plate matters more than hitting a specific gram target. Simple swaps make a big difference. Chickpea or lentil pasta, a brown rice and quinoa mix, higher fiber bread, and protein-packed breakfasts keep you fuller and prevent blood sugar crashes. Fiber needs increase with perimenopause and menopause. Aim for 25 to 30 grams a day. Higher fiber intake is linked to lower insulin resistance and even a 20% lower risk of hot flashes. Pairing carbs with protein and fat prevents blood sugar spikes. This is what actually curbs bingeing, not carb elimination. Keto isn't necessary for most moms. It has a place for specific medical conditions, but it's not the default answer for everyday weight loss. Carbs aren't what's derailing your progress, the type and the pairing are. Swap in more fiber, balance your plate with protein and healthy fats, and stop fearing the foods that actually give you energy to keep up with your kids. 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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About Nutrition for Mamas
Stop just surviving motherhood. Start feeling good again. I’m Brooke Miller, Registered Dietitian, Lactation Counselor, and mom of three. Inside the Nutrition for Mamas Podcast, we talk all things nutrition, health and mom-life balance. We'll cover postpartum and breastfeeding to quick meals, cravings, and energy struggles as a busy mom. Each week, you’ll get simple, realistic tips that fit your busy life and actually work. Expect honest conversations, guest experts, practical strategies, and a little humor to remind you that you’re doing better than you think. If you’re ready to boost your energy, feel confident in your body, and enjoy food again, you’re in the right place.
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