Nutrition for Mamas

Latest Episodes:

78. Feel Like You Again Postpartum: 10 Simple Strategies for Moms Aug 19, 2025

Show notes

Do you ever feel like you’re living in someone else’s body after having a baby? Postpartum can leave moms feeling invisible, exhausted, and unsure how to care for themselves. In this episode of The Postpartum Shift, I’m sharing 10 simple, doable shifts to help you feel like yourself again—without hours of alone time or fancy routines.

What to Listen For:

Why postpartum impacts your identity, confidence, and mood.
The first simple step you can take today to feel more like “you” again.
How a two-minute morning routine can boost your energy for the entire day.
The surprising benefits of actually enjoying your morning coffee.
How skipping breakfast is sabotaging your energy and mood.
Creative ways to create adult connection—even without a babysitter.
The powerful impact of a 5-minute nightly wind-down on your sleep and stress.
Why speaking to yourself like a friend can transform your confidence.
Small acts of self-care that spark joy without guilt or overwhelm.
How starting with just one habit can lead to a full postpartum transformation.

Postpartum doesn’t have to feel like survival mode. These small, doable shifts can help you reclaim your energy, confidence, and sense of self without sacrificing your milk supply or time with your baby. Start with just one tip from this episode, and watch how quickly the spark returns.

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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.

77. Boost Milk Supply. The #1 Mistake Moms Make Breastfeeding Aug 12, 2025

Show notes

Stop Making This Milk Supply Mistake! 🍼

Struggling with low milk supply? Or maybe your supply goes up for a few days, then suddenly drops again? You’re not alone and you’re not broken.

In this episode, I’m sharing the #1 mistake moms make when trying to boost milk supply (and what to do instead). Most tips online only treat the symptom instead of fixing the real root cause.
I’ll walk you through how to:

✨ Identify why your milk supply is actually dipping

✨ Avoid common “quick fixes” that can make things worse

✨ Support your body with the right fuel and habits for steady supply

✨ Troubleshoot pumping pain, flange sizing, and nutrient gaps

✨ Build a supply that feels sustainable and stress-free

Even if you’re only producing a few ounces a day, it still matters. You can protect and rebuild your supply without burning out or giving up your sanity and favorite foods.
💛 Remember, your body isn’t broken. You just need the right plan for your unique situation.

👉 Listen until the end to learn the steps I use with my clients to increase milk supply and feel good again postpartum.

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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/

76. How to lose the baby weight without losing your milk supply Aug 05, 2025

Show notes

Does postpartum weight loss feel impossible without tanking your milk supply or energy? In this episode, Brooke busts the “breastfeeding = weight loss” myth and shares what your body actually needs to heal, lose weight, and feel like you again—without dieting or sacrificing your milk.

What to Listen For:

Why breastfeeding alone doesn’t lead to automatic weight loss
The truth about hormone shifts and nutrient depletion postpartum
How cutting calories too low can wreck your mood, metabolism, and milk
What most “healthy” meal plans miss for breastfeeding moms
The 3 essential nutrients you need more of now than during pregnancy
Common weight loss mistakes that backfire (and what to do instead)
The connection between blood sugar and cravings, mood, and milk
Why skipping meals and carbs is sabotaging your goals
Simple plate-building strategies that nourish and support healing
How to feel good in your body again without guilt or restriction

Postpartum weight loss doesn’t have to mean deprivation, milk loss, or exhaustion. By nourishing your body with the right balance of protein, fats, and fiber—and supporting your hormones and metabolism—you can feel energized, confident, and strong 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/

75. Should You Take Ozempic While Breastfeeding? Jul 29, 2025

Show notes

Thinking about trying Ozempic, Wegovy, or Monjaro? You’re not alone. In this episode, Brooke unpacks the pros, cons, and common misconceptions around semaglutide medications for postpartum moms. If you're navigating weight loss, breastfeeding, or just trying to feel like yourself again—this one’s a must-listen.

What to Listen For:

Why semaglutides like Ozempic are not safe during pregnancy or breastfeeding
The hormonal impact of semaglutides and why that matters for moms
What happens when you stop taking semaglutides without making lifestyle changes
Real talk on the side effects—nausea, vomiting, diarrhea, and more
Why some moms regret weaning early just to lose weight
What blood sugar imbalance means and how to fix it without meds
When Brooke might recommend a semaglutide—and when she wouldn’t
The link between protein, blood sugar, and milk supply
How semaglutides may decrease milk supply by affecting prolactin and oxytocin
Why slow, sustainable weight loss preserves muscle (and feels better)

Semaglutides can seem like a quick fix—but for most postpartum or breastfeeding moms, they’re more risk than reward. Brooke encourages moms to first nourish their bodies with real food, movement, and sustainable changes. Medications may have a time and place, but not at the expense of your hormones, energy, or milk supply.

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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/

74. The Postpartum Symptoms That Took Me by Surprise Jul 22, 2025

Show notes

You’ve read the baby books, taken the classes, and maybe even planned out your postpartum meals. But what about the things no one ever tells you about? In this eye-opening episode, Brooke shares the 3 unexpected symptoms that shocked her the most—even as a postpartum expert and mom of two. If you’ve ever thought, “Why didn’t anyone warn me? ” this one’s for you.

What to Listen For:

Why afterbirth cramps intensify with each pregnancy
How breastfeeding triggers uterine contractions (and why it’s actually helpful)
The hormonal reason behind postpartum night sweats and body odor
The biological purpose of postpartum thirst and hunger
What oxytocin has to do with sudden dehydration
How prolactin affects sweat and smell for breastfeeding moms
Why oversupply = overwhelming hunger for some breastfeeding moms
Simple ways to manage postpartum body odor and sweats
Practical tips to nourish your healing body without harming milk supply

Postpartum recovery is full of surprises, but knowledge is power, mama 💪. From unexpected cramps to intense hunger and night sweats, Brooke breaks down the real and raw parts of postpartum that aren’t often talked about.

Tune in for the support, validation, and practical tips you need to feel like yourself 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/

73. This maternity leave hack blew my mind Jul 15, 2025

Show notes

What if your employer was holding back thousands of dollars and extra months of maternity leave—and you didn’t even know it? In this episode, we’re diving into the real maternity leave benefits you’re entitled to and how to uncover them. You’ll hear from expert Diane Gatza, founder of California Maternity Leave Consulting, who’s helped thousands of moms maximize their leave, even scoring a full year of paid time off.

What to Listen For:

Why trusting HR could be your biggest maternity leave mistake
How one mom made more money on leave than as a full-time engineer
What most employers aren’t telling you about short-term disability benefits
How some women are taking a full year off—with up to $96,000 tax-free
Simple steps to check your employer documents for hidden benefits
How state benefits differ—and what to do if your state doesn’t offer paid leave
Why private disability insurance could be a game-changer if you’re not pregnant yet
Emotional and physical benefits of extended leave (like easier breastfeeding and bonding)

You deserve time to rest, heal, and bond with your baby—and get paid for it. Whether you're in California or another state, this episode arms you with knowledge to uncover hidden maternity leave benefits and confidently advocate for what you’re entitled to. 💪

👉 Don’t forget to check out Diane’s free workshop and her online course if you want expert help navigating your leave. And be sure to subscribe to The Postpartum Shift for more episodes that support you in feeling like yourself again postpartum.

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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/

72. The Truth About Postpartum Summer Bodies Jul 08, 2025

Show notes

Whether you’re newly postpartum or several months in, summer can stir up all kinds of body image struggles. In this episode, Brooke opens up about her own postpartum summers and the lessons that helped her find peace in her body. You’ll walk away feeling supported, encouraged, and ready to make memories—without obsessing over your size.

🎧 What to Listen For:

Why summer can be a major trigger for postpartum body image struggles
Brooke’s personal postpartum swimsuit stories (including bikini moments just weeks after birth!)
Why your clothes not fitting doesn't mean you’ve failed
Mindset mantras to repeat on tough body image days
The truth about sizing up (hint: it’s not “giving up”)
Practical postpartum summer wardrobe tips (spoiler: maxi dresses for the win!)
Affirmations that help you release shame and reclaim joy
How to shop for swimsuits you’ll actually feel good in
Tips to nourish your body with summer-friendly meals and hydration

This episode is your summer survival kit for postpartum body image. Whether you’re two weeks or two years postpartum, you’ll walk away feeling more empowered and less alone. Remember, mama—you don’t owe anyone your “old body.” You deserve to feel peace where you are now. 💛

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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/

71. Breaking Up With Mom Guilt Jul 01, 2025

Show notes

Do you ever feel guilty for wanting a break, eating alone, or needing space from your kids? You’re not alone. In this episode, Brooke shared her personal journey of breaking up with mom guilt—what triggered it, how she reframed it, and the surprising way it made her a better mom, wife, and woman. If you’ve been feeling torn between motherhood and your own needs, this one’s for you.

What to Listen For:

The moment Brooke hit her breaking point
Why mom guilt isn’t a sign you’re doing something wrong
The mindset shift that changed everything: “I can be a good mom and…”
How setting boundaries made her more present
Letting go of “do it all” pressure
What helped her feel like herself again
The simple question that helped her ditch guilt

You are allowed to rest. You are allowed to want more. And you are allowed to prioritize yourself without guilt. When you do, you’ll be a more present, energized, and joyful version of yourself and your family will feel that, too.

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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/

70. Navigating Gluten-Free Life After a Celiac Diagnosis Jun 24, 2025

Show notes

Feeling overwhelmed by gluten-free living? Whether you're newly diagnosed with celiac—or supporting your child through it—you’re not alone, mama 💛. In this episode, I open up about my 15-year journey with celiac and my son’s recent diagnosis. I’m breaking down what to eat, how to handle eating out, and how to shift your mindset so gluten-free feels empowering, not restricting.

🎧 What to Listen For:

What celiac disease actually does to your gut (and why diagnosis matters)
My son’s recent diagnosis and how we’re navigating it as a family
The mindset shift that made gluten-free living sustainable
Grocery shopping tips that won’t break the bank
Why gluten-free doesn’t automatically mean “healthier”
What to look for when reading food labels (and what to skip)
How to dine out or grab fast food without stress
My go-to gluten-free snacks for travel, school, and diaper bags
Why it’s okay to feel frustrated—and how to move through it with grace

Gluten-free living might feel scary at first, but I promise, it gets easier 💛. With the right mindset, the right tools, and a little support, you can thrive, not just survive. If this episode resonated with you, I’d love to see you in my free workshop (linked below!) and over on Instagram @NutritionForMamas. You’re not alone in this, let’s figure it out together.

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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/

69. Postpartum Skin Issues: Top Triggers & Simple Solutions with Jennifer Fugo Jun 17, 2025

Show notes

If you’re dealing with frustrating skin changes after having a baby—you're not alone. This episode is a must-listen. Clinical nutritionist Jennifer Fugo breaks down what’s really going on with postpartum rashes, what they signal about your health, and how to start healing from the inside out.
Here's a sneak peak:

[01:04] Meet Jennifer Fugo: Clinical nutritionist and skin health expert

[02:17] Common skin issues during pregnancy, what’s normal, what’s not

[04:48] Why acne during pregnancy varies so much (and what might be driving it)

[05:46] Postpartum skin issues that appear after baby arrives and why they surface

[08:54] What cradle cap really means and how to treat it naturally

[11:12] First steps you can take today to improve skin health from the inside out

[16:36] Jennifer’s top 3-5 foods for healing and supporting your skin

[17:41] Additional strategies to balance hormones, support detox, and calm skin inflammation

[19:05] How to get Jennifer’s free Skin Rash Root Cause Guide and connect with her clinic

If you’ve been battling rashes, inflammation, or frustrating postpartum skin symptoms, you’re not alone—and you’re not stuck. Healing your skin starts from within, and the tips in today’s episode are the perfect first step. Tune in now to learn how to support your body through nourishment, not deprivation. 🎧💗

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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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