Nutrition for Mamas

Latest Episodes:

48. How Stress Affects Your Weight & Health: What Every Mom Needs to Know Dec 17, 2024

Show notes

Did you know that chronic stress can impact your hormones, lead to cravings, and even make weight loss harder? 😨 Many moms don’t realize the huge role that stress plays in metabolism, digestion, and overall health. In this episode, I’m diving into why stress management is just as important as diet and exercise and simple strategies to help you navigate stressful seasons (like the holidays!) without feeling like you're spiraling.

Here's a sneak peek:

[1:30] Understanding how our hormones work when stressed

[2:55] Long term effects of stress can impact other things

[5:25] Reaching your healthiest weight

[7:20] How to cope with stress throughout the day

[9:40] Chronic stress can raise blood pressure and cholesterol, learning how to manage it

Mama, stress is more than just feeling overwhelmed, it impacts every aspect of your health, from cravings to metabolism to sleep. The good news? There are small, simple shifts you can make that will help you feel more in control of your health, especially during the holiday season. Take a deep breath, you got this! 💛

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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 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.

47. The Benefits of Strength Training in Pregnancy & Postpartum Recovery Dec 10, 2024

Show notes

Curious about the best ways to stay active during pregnancy and postpartum? 🤰💪 In this episode, I sit down with Amy from Expecting & Empowered to discuss the science-backed benefits of exercise, how movement supports mental and physical health, and why strength training can help make labor, delivery, and postpartum recovery easier. Whether you're pregnant, newly postpartum, or just looking for motivation to move, this episode is packed with tips to support you!

You can follow Amy on Instagram @expectingandempowered. Check out Amy's podcast here. For the app click here and don't forget to use Brooke's code NUTRITIONFORMAMAS.

Here's a sneak peek:

[1:11] Amy intro and Expecting and Empowered App

[7:02] Important benefits for a mom to exercise during pregnancy

[15:28] Battling against the all or nothing mindset

[19:43] Benefits of exercising during postpartum that is different than during pregnancy

[24:20] Feeling guilt for taking time for yourself

[29:39] Last minute advice

Mama, your health matters. Whether you're pregnant, newly postpartum, or years into motherhood, movement can help you feel stronger, more energized, and more confident. Start small, listen to your body, and remember—even a few minutes of movement can make a big impact. 💛 Be sure to check out Expecting & Empowered for their expert-designed pregnancy and postpartum workouts!

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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/

46. Breaking the Cycle: How to Stop Sneaking Food and Enjoy Eating Guilt-Free Dec 03, 2024

Show notes

Ever find yourself sneaking food when no one is watching? Maybe you wait until the kids are asleep or hide the evidence before anyone notices. If this sounds familiar, you’re not alone. Many moms struggle with food shame, guilt, and secrecy around eating. In this episode, we’re unpacking WHY this happens and how you can break free from the cycle of sneaking food, so you can eat with confidence and without guilt.

Here's a sneak peek:

[1:25] It is common for a lot of moms

[2:51] If you struggle with sneaking food this is the first thing I want you to do

[7:02] Practice allowing yourself to have that food earlier in the day

[8:45] Why am I doing it?
If you’ve ever snuck food because of guilt, shame, or fear of judgment, you’re not alone, but you don’t have to stay stuck in that cycle. By making small mindset shifts and practicing mindful eating, you can enjoy your favorite foods without hiding them. Want more guidance on how to feel in control of your eating habits postpartum? Join my free workshop where you’ll learn how to boost energy, protect milk supply, and nourish your body without restriction.

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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/

45. Breastfeeding Twins: Tips for Pumping, Weaning & Thriving Postpartum with Megan Yelaney Nov 26, 2024

Show notes

What is it like to have twins?

Breastfeeding one baby is challenging enough—so what happens when you’re feeding two? In this episode, we’re diving deep into the world of twin motherhood, from pregnancy and birth to breastfeeding, pumping, and weaning. Whether you’re expecting twins or already in the thick of it, you’ll get expert tips and real-life experiences to help make feeding your babies easier and less stressful.

Brooke mentions a nipple ruler for the right flange size, click here for the ruler.

You can follow Megan on Instagram @megdoestwinmotherhood. You can follow her on TikTok, here. Or check out her podcast Meg & Mike Do Marriage.

Here's a sneak peek:

[1:05] Megan intro

[7:25] What was pregnancy like with twins? What things that helps you prepare for birth and have a healthy pregnancy?

[14:45] What were somethings postpartum that helped with having twins? (Breastfeeding, pumping, healing, etc.)

[22:10] Megan's exclusive pumping journey

[34:39] Physical and mental process to start weaning with twins

Feeding twins, whether breastfeeding, pumping, or both, is a unique and demanding journey. But with the right strategies, support, and mindset, you can make it work in a way that feels best for you and your babies. If you're a twin mom or expecting twins, this episode is filled with helpful insights to set you up for success.

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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/

44. Can You Drink Alcohol and Still Reach Your Health Goals? Nov 19, 2024

Show notes

Motherhood is overwhelming, and sometimes a glass of wine feels like a moment of self-care. But can alcohol fit into a healthy postpartum lifestyle? In this episode, we’re tackling a common question: Can I drink alcohol and still reach my health goals? We’ll explore how alcohol affects your metabolism, milk supply, and eating habits—and how to be mindful of your choices without guilt.

Here's a sneak peek:

[1:15] Can I hit health goals and drink alcohol occasionally?

[3:53] Drinking alcohol and food choices

[9:13] What I do if I choose to have alcohol; what about breastfeeding moms?

[11:07] Family history

[12:25] Turning to alcohol as a habit
Alcohol isn’t necessary for a healthy life, but it can be part of an enjoyable and balanced lifestyle if consumed mindfully. By reflecting on why you drink, staying aware of how it affects your body, and making intentional choices, you can enjoy alcohol without it negatively impacting your health. If today’s episode resonated with you, take a moment to reflect on your relationship with alcohol and what changes—if any—you want to make. And if you found this helpful, don’t forget to subscribe and share with a mama friend who needs this!

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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/

43. The Truth About Semaglutides: Who Should (and Shouldn’t) Take These Medications? Nov 12, 2024

Show notes

Weight loss drugs like Ozempic and Wegovy are everywhere, but should moms take them? 🤔 If you’re wondering whether semaglutides are safe while breastfeeding, what the risks are, and how they affect metabolism, this episode is for you. We’ll break down the science, the side effects, and who might (and might not) be a good candidate for these medications.

Here's a sneak peek:

[1:57] Recommendations for these medications

[4:05] Regulating your blood sugar

[8:18] What happens when we have drastic weight loss and side effects from taking the medications

[14:25] It's not black and white

[20:55] Last minute thoughts
Semaglutides like Ozempic can seem like an easy solution, but they come with real risks—especially for postpartum moms. While some may benefit from these medications, they are not a quick fix. Sustainable weight loss happens through balanced blood sugar, strength training, and proper nutrition. If you want to feel like yourself again postpartum without relying on medication, join my free workshop! Link in the show notes.

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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/

Bonus: Healthy for the Holidays Nov 11, 2024

Show notes

I want you to be able to stay on track and enjoy the holidays!

Check out my Black Friday Healthy for the Holidays Bundle, click here! With this bundle, you’ll enjoy holiday foods mindfully, indulging in the moments that matter most. When you join the Healthy for the Holidays Bundle, you’ll get lifetime access to:

✨ Travel, Holiday, Dining Out & Alcohol Guide

✨ Kick Your Cravings to the Curb

✨ Handling Food & Body Comments Guide

✨ Holiday Health Guide

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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/

42. Does Your BMI Matter? Nov 05, 2024

Show notes

What does your BMI really say about your health? 🤔 Many moms are told to focus on their BMI, but is it actually a useful number? In this episode, we dive into why BMI is outdated, what it doesn’t take into account, and the better ways to track your health and progress postpartum.

Here's a sneak peek:

[1:52] What is BMI and why it was created

[3:35] Indicators to look at instead of BMI

[6:44] Reasons why medical providers use BMI

[7:45] What should you focus on for your health?

[11:26] I share about my BMI and body type and why I don't try to get to the "normal" range for my height

BMI has been used for years as a health measurement, but it’s not the full picture. As moms, focusing on lab values, strength, endurance, and overall energy levels is far more important than a number on a chart. If you want to learn how to fuel your body for real, lasting health without stressing over BMI, join my free postpartum workshop! Link in the show notes.

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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/

41. Which Baby Transition Is the Hardest? Lessons from 3 Kids Oct 29, 2024

Show notes

Every mom has a different answer, Which transition is the hardest? Going from no kids to one? One to two? Two to three? In this episode, I’m sharing my personal experience with each transition, the unexpected challenges that came up, and the strategies that made each stage a little bit easier. Whether you’re about to have another baby or just adjusting to life with multiple kids, this episode is for you!
Here's a sneak peek:

[2:45] Transition from 0-1 kid

[7:30] Transition from 1-2 kids

[12:49] Transition from 2-3 kids

[18:35] These things can be helpful for any transition

No matter how many kids you have, each transition brings new challenges—and new joys. The key is finding systems that work for your family, making time for yourself, and embracing the messy but beautiful reality of motherhood. If you found today’s episode helpful, I’d love to hear which transition was the hardest 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/

40. The Truth About Baby Sleep: Myths, Mistakes & Solutions with Erin Junker, M.A. Oct 22, 2024

Show notes

Struggling with sleep deprivation? You’re not alone! In today’s episode, I sit down with pediatric sleep consultant Erin Yunker to talk about baby and toddler sleep, common mistakes parents make, and how to transition kids from cribs to big kid beds without losing your sanity. If you’re feeling exhausted and wondering if your little one will ever sleep through the night, this episode is for you!

You can follow Erin on Instagram @thehappysleepcompany. Check out her website, here. Listen to her podcast, Sleep Cues: The Everything Parenting Podcast.

Here's a sneak peek:

[1:11] Erin intro and how she got into helping parents and kids with sleep

[5:22] What are some of the biggest errors parents make when it comes to sleep

[8:55] Difference between nightmares and night terrors

[10:10] Importance of nap schedules and bedtime routines, signs your child is ready to go from 2 to 1 nap a day

[17:17] What are the differences with sleep problems/struggles and strategies for infancy, toddlers and school aged kids

[26:50] Things parents can do with their child's environment that can help their baby/toddler sleep

[29:21] What parents should understand about their child's sleep
A well-rested child means a well-rested parent! If you’ve been struggling with your baby or toddler’s sleep, know that you can get to the other side of sleep deprivation with the right strategies. Erin Yunker’s expert insights provide the tools you need to set your child up for restful nights. If this episode resonated with you, share it with another tired mama and be sure to subscribe for more postpartum support!

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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/

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