Nutrition for Mamas

If you've ever been told your high cholesterol is "just genetic" and there's nothing you can do but take medication, this episode is for you. I'm sharing the exact, research-backed changes that helped me drop my total cholesterol by 35 points, LDL by 27 points, and triglycerides by 80 points in 12 months, no medication required. As a Registered Dietitian and mom of 3, I'm breaking down the biggest...

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 hormo...

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 surprisin...

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'...

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....

Recipes I’m making in class today: Beef & Veggie Stew Crockpot | 4–6 servings 1.5 lbs stew beef 2 cups baby potatoes, halved 2 cups carrots 2 cups celery 2 cups beef broth 1 tbsp olive oil 1 tbsp Worcestershire sauce 1 tsp garlic powder 1 tsp salt ½ tsp black pepper 1 tsp dried thyme Directions: Add all ingredients to the Crockpot. Cook on LOW 7–8 hours or HIGH 4–5 hours. Chicken Sausage Sheet...

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...

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 g...

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 overea...

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 st...

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...

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-ki...

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 you...

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-...

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 whe...

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...

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 abou...

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? E...

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 we...

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 relatio...

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...

Can intuitive eating and weight loss exist at the same time… especially after having kids? In this episode of Nutrition for Mamas, postpartum dietitian Brooke Miller talks with board-certified psychiatrist Dr. Stefanie Reinald about the real, nuanced middle ground between intuitive eating and wanting to lose weight as a mom. If you’ve ever felt: • Guilty for wanting your jeans to fit again • Confu...

Are you a mom who feels exhausted, overwhelmed, and mentally drained… even when your baby is sleeping? You are not lazy. You are not broken. And this is not “just motherhood.” In this episode of Nutrition for Mamas, postpartum dietitian and lactation counselor Brooke Miller interviews board-certified psychiatrist Dr. Stefanie Reinald to unpack what burnout in motherhood really looks like, how it d...

You're eating healthier or less than you did before kids. You're trying so hard. But the scale won't budge and you're exhausted. If weight loss used to feel easy and now feels impossible, this episode is for you. I'm breaking down why your body responds differently after kids, why "trying harder" actually backfires, and what actually works to lose weight in this season without burning yourself out...

Feeling weak, depleted, or unsure how to rebuild strength after baby? In this episode, I sit down with Val, a functional sports dietitian and postpartum fitness coach, to talk about postpartum strength training. We cover how to ease back into movement, rebuild core strength, and avoid common pitfalls many moms make when they return to exercise. If you want to feel strong, confident, and energized...