Nutrition for Mamas

Latest Episodes:

19. Pregnancy & postpartum food aversions May 28, 2024

Show notes

Feeling nauseous, dealing with food aversions, or just struggling to eat during pregnancy or postpartum? You’re not alone. Many moms experience morning sickness, appetite loss, or extreme hunger shifts during these phases. In this episode, we’re diving into why these changes happen, how to manage them, and what to eat when you just don’t feel like eating. Whether you're battling first-trimester nausea or navigating postpartum appetite shifts, this episode will give you practical, realistic nutrition strategies to help you feel better.

Here's a sneak peak:

[1:50] : What do you do when you feel morning sickness, nausea or food aversions
[4:10] : Supplements
[6:47] : Each pregnancy can be different, find root cause of symptoms
[8:40] : Hunger and fullness cues and what to do when you aren't feeling hungry

Eating during pregnancy and postpartum isn’t always easy—between nausea, food aversions, and unpredictable appetite shifts, it can feel overwhelming. But even small changes can make a big difference in keeping your body nourished and your energy up. Whether it’s opting for cold foods, focusing on small, frequent meals, or supplementing when necessary, there are ways to make eating more manageable.

If you’re struggling, don’t hesitate to reach out for support—whether that’s from a medical provider, a therapist, or a registered dietitian. And don’t forget to check out the free postpartum workshop linked below for more tips on healing your body after baby. 💛

-----------------------

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.

18. Postpartum Mental Health with Andrea Wetterau, LICSW, PMH-C May 21, 2024

Show notes

The postpartum period is often painted as a time of joy and bonding, but for many moms, it’s also a time of struggle. Birth trauma, postpartum anxiety, and depression affect so many women, yet they often go undiagnosed or untreated. In this episode, we chat with perinatal mental health expert Andrea Wettero about the realities of postpartum mental health, how to recognize when you need help, and what you can do to start the healing process.

Today we dig into:

[1:20] : Andrea intro, she shares her birth trauma
[3:50] : Taking care of your mental health after pregnancy
[9:00] : Parasympathetic nervous system and breathing techniques
[12:28] : Other techniques to get back to a parasympathetic nervous system
[16:29] : Identity shift when becoming a parent and self care
[22:58] : Coping skills that work well for parents with little children
[25:42] : Signs and symptoms to reach out for support

Postpartum mental health struggles are common but not talked about enough. Whether you’re experiencing birth trauma, postpartum depression, or anxiety, you are not alone, and help is available. Healing takes time, but with the right support whether it’s therapy, medication, coping strategies, or a mix of all three—you can feel like yourself again.

You can follow Andrea on Instagram @nurtured.and.embodied.mama. Check out her website wetterauwellness.com.

We talked about Postpartum Support International. Their hotline is 1-800-944-4773 (you can also text the word 'help' to this number!). You can check them out on Instagram @postpartumsupportinternational.

-----------------------

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/

17. Postpartum & Pregnancy Snacking: Myths, Truths & Healthy Ideas May 14, 2024

Show notes

Snacking isn’t the enemy! In fact, smart snacking can be a powerful tool for postpartum recovery, sustaining energy, balancing blood sugar, and even supporting milk supply. But not all snacks are created equal. In today’s episode, we’re breaking down the best snacks for pregnancy and postpartum, how to avoid common mistakes, and how to stock your pantry, diaper bag, and desk with snacks that actually help you feel your best!

Today we dig into:

[1:55]: Your calorie needs when you are pregnant or postpartum
[4:53]: One of the biggest mistakes I see moms making about snacks
[6:45]: Smoothies
[9:50]: Other snack options

Snacking doesn’t have to be unhealthy or mindless—when done right, it can be an essential tool for keeping your energy, mood, and metabolism strong! Whether you’re in pregnancy, postpartum, or just a busy mom on the go, smart snacking is all about balance, protein, and planning ahead.

-----------------------

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/

16. What is a postpartum doula? with Valerie Trumbower PCD,CLC May 07, 2024

Show notes

Feeling overwhelmed in postpartum? You’re not alone! Many moms find the early weeks exhausting, confusing, and isolating. In today’s episode, we chat with postpartum doula and lactation counselor Valerie Trumbauer about how a doula can provide the hands-on help, emotional support, and breastfeeding guidance you need to feel confident and cared for after birth.

Today we dig into:

[1:24] : Val Intro
[2:22] : The difference between a birth doula and a postpartum doula
[6:15] : What a nighttime doula does
[9:10] : Moms who are prepared for postpartum vs moms who thought they could figure it out as they go
[15:03] : Main pillars moms should be focused on to have successful postpartum experience
[18:30] : Learning baby cues
[21:53] : Last minute tips for moms to have a successful postpartum

Postpartum is a season of change, one that can feel overwhelming without the right support. A postpartum doula can provide guidance, hands-on help, and emotional reassurance, making the fourth trimester a smoother, more empowered experience. If you’re preparing for postpartum or currently navigating the newborn stage, take a step toward more ease and confidence by considering support from a doula or preparing ahead of time.

You can follow Val on Instagram @newparentsacademy. Check out her free workshop, here.

-----------------------

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/

15. Can You Have Caffeine While Pregnant or Breastfeeding? Apr 30, 2024

Show notes

Caffeine is a lifesaver for many moms, but are you drinking it the right way? ☕ If you're wondering how much caffeine is safe during pregnancy, how it affects breastfeeding, or if your daily cup is making you more exhausted instead of energized, this episode is for you! We're diving into caffeine myths, how it impacts cortisol, and the best way to drink it for energy and well-being.

Today we dig into:

[2:21] : What is your why
[3:28] : How much caffeine is safe while pregnant
[4:12] : How caffeine impacts our body
[7:23] : Caffeine and exercise
[9:05] : Know how is caffeine working in your body

Caffeine can be a helpful tool, but it’s important to use it strategically—especially during pregnancy and postpartum! By timing it correctly, pairing it with proper hydration and nutrition, and paying attention to how your body reacts, you can enjoy the benefits without the negative side effects.

-----------------------

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/

14. Postpartum Fatigue or Thyroid Problem? How to Tell the Difference with Michele Spring Apr 23, 2024

Show notes

Postpartum fatigue is expected but what if your exhaustion, hair loss, and brain fog are signs of something more? In today’s episode, we dive deep into postpartum thyroid health, Hashimoto’s, and how many moms go undiagnosed. Our guest, Michelle, shares her experience with hypothyroidism, the struggles of getting a diagnosis, and the critical changes she made to reclaim her energy and well-being.

Today we dig into:

[1:10] : Michele Intro and diagnosis of hyperthyroidism
[2:50] : Common signs and symptoms to look for
[9:45] : Why these issues with the thyroid tend to pop up more postpartum
[12:20] : How stress impacts our thyroid
[15:50] : Habits to add in that could help your thyroid
[18:30] : If you diagnosed with Hashimoto's disease, why you should get tested for celiac and type 1 diabetes
[24:12] : The process/timeline for what it looks like to heal from an autoimmune disease
[28:18] : Gut health with autoimmune disease and tips on nutrition for gut health
[32:57] : Lifestyle tips for someone who is getting diagnosed

You can follow Michele on Instagram @thrivingautoimmune
Postpartum symptoms like exhaustion, brain fog, and weight struggles don’t have to be your new normal. If you’re experiencing lingering issues, it might be time to check your thyroid health. Michelle’s journey shows us that with the right approach—nutrition, stress management, and targeted lifestyle changes—you can feel like yourself again. Be your own best advocate and get the testing and support you need!

-----------------------

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/

13. 3 Unexpected Postpartum Symptoms No One Warns You About Apr 16, 2024

Show notes

So much of pregnancy is spent preparing for labor and delivery, but what about postpartum? Many moms are caught off guard by some of the unexpected ways their bodies change after birth. In this episode, we’re diving into three shocking postpartum symptoms that many women experience, but no one seems to talk about. From intense hunger to night sweats and painful cramps, we’re breaking it all down so you can be prepared!

Today we dig into:

[1:23] : Did you prepare more for pregnancy or postpartum?
[2:42] : Unexpected thing #1
[6:55] : Unexpected thing #2
[10:18] : Unexpected thing #3

Postpartum recovery comes with more than just sleepless nights and baby snuggles, it can also bring unexpected body changes that no one warns you about! From intense hunger to night sweats and painful after-birth cramps, it’s important to know what’s normal and how to support your body through it.

-----------------------

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/

12. How Your Nervous System Impacts Postpartum Weight & Health with Eliza Kingsford, MA, LPC Apr 09, 2024

Show notes

Why should you care about your nervous system?

Are you doing everything right when it comes to nutrition and exercise, but still struggling to lose weight postpartum? The missing piece might not be your metabolism, it could be your nervous system regulation. In this episode, I sit down with Eliza Kingsford, a licensed psychotherapist, to talk about how your nervous system impacts weight, stress, and long-term health. Learn why being in fight or flight makes it harder to reach your goals and how to regulate your system, even as a sleep-deprived mom!

Today we dig into:

[1:48] : Eliza Intro
[3:55] : How your nervous system directly impacts your weight and health
[9:22] : Regulating your nervous system and cortisol
[14:30] : Tips on how to regulate your nervous system as a new mom
[23:00] : How we perceive our circumstances and the state of our nervous system
[31:00] : Fight or flight mode and how to pull yourself out of it

If you’re struggling with postpartum weight loss, it might not be your diet or exercise routine—it could be your nervous system. Learning how to regulate your stress response changes everything, from the food choices you make to how your body processes stress.

-----------------------

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/

11. What you really need to focus on with your health Apr 02, 2024

Show notes

Do you focus on the food you can't have?

Brooke is talking about where your focus should be when it comes to changing things with your nutrition or healthy habits. She shares about when she got diagnosed with celiac disease and how she had to change her mindset instead of focusing on what she couldn't eat to what she could eat. She gives you tips to make mindset shifts to focus on things you can add in to your life.

Today we dig into:

[1:43] : Brooke shares a story about celiac disease
[5:17] : Focusing on what you can't have
[10:36] : Focusing on what you are trying to add into your life and what is working well for me now
[13:08] : The difference between focusing on what you cant have or shouldn't do vs what your acknowledging and having realizations with things you should stop doing

-----------------------

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/

10. Overcome Stress Eating with Kelly Lyons Mar 26, 2024

Show notes

Do you feel guilt or shame for eating at night?

Brooke is talking with Kelly Lyons about how they both help women with nutrition and not dieting. They share their stories with dieting and how they broke from the cycle. They share tips on how moms can break free from diet cycle and ideas on how to get me time in a different way.

You can follow Kelly on Instagram @kellylwellness. Check out Kelly's free training here!

Today we dig into:

[3:03] : Kelly Intro
[4:40] : What the diet world tells us to do to get healthy, restriction and counting calories
[6:55] : Mental restriction
[10:46] : Taking care of us as moms, me time
[18:03] : Common struggle for moms and brain space
[21:45] : Advice on handling cravings when you don't sleep well
[25:07] : Last minute advice

-----------------------

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/

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected