Nutrition for Mamas

Do you ever feel confused by the messages around health, weight loss, and food freedom? One side says weight loss is bad. The other pushes extreme diets. But what if there was a way to find balance? In this episode, I and Melissa share our personal journeys navigating diet culture, intuitive eating, and helping women reach our health goals without toxic guilt and shame. You can follow Melissa on Instagram @embodied.nourishment. Check out her podcast, here. Here's a sneak peek: [1:30] Intro [5:00] Finding a healthy relationship with food but also being ok with losing weight [7:22] When they started their businesses and how social media in 2020 was a cancel culture and how we had the wrong focus [12:47] Injustices and how we want to show up and speak to women we want to help. Working on body image pursuing weight loss is not mutually exclusive [19:07] What to do when you do not feel comfortable in your body [23:12] Sustainable healthy habits and not trying to please others [27:55] Tracking food and a lot of rules from 'food freedom activists' [32:08] Our role as dietitians is to help provide guidelines It’s time to ditch the extremes and embrace a balanced, sustainable approach to health. You don’t have to pick between a restrictive diet culture or rejecting all health goals. You can work on body image and make changes to feel your best—without guilt or shame. If you’ve been craving a more real and nuanced conversation about nutrition, this episode is for you. ----------------------- 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.

Worried about low milk supply? You’re not alone! Many moms wonder if they’re making enough milk for their baby, but the truth is, not every dip in supply needs fixing. In this episode, we’re breaking down how to know if your supply is actually low, the common mistakes moms make when trying to increase it, and real, science-backed solutions to boost production without gimmicks. Here's a sneak peek: [1:10] Do you actually have low milk supply? [2:46] Wrong flange size and not pump parts [4:48] Going on a restrictive diet will impact milk supply [5:53] Drink more water [7:33] What I think of breastfeeding supplements and foods you should increase to help milk supply [9:35] Addressing the root cause [14:00] Breastfeeding is not easy, Brooke shares her breastfeeding journey with both her boys Low milk supply is one of the biggest concerns for new moms, but the good news is that most moms can increase their supply with the right approach. The key is to find the root cause and address it properly—not just follow random advice from the internet. If you need more support, be sure to check out the Breastfeeding Blueprint, included in the Postpartum Shift program, where you’ll get expert guidance and a supportive community. ----------------------- 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.

Many new moms struggle with postpartum depression and anxiety, but what if the foods you eat could help? Today, we’re breaking down the key nutrients that support mental health, the connection between gut health and mood, and simple lifestyle shifts that can make a huge impact. Whether you’re navigating postpartum now or preparing for the future, these tips could be life-changing! Here's a sneak peek: [1:17] Postpartum depression is common and how certain nutrients can help prevent it [3:55] A whole body approach in treating postpartum depression [5:11] Common things moms are deficient in during postpartum [8:51] Why gut health is important and how nutrition could really help with reducing postpartum depression [11:20] I share what impacts her mood the most  If you’re struggling with postpartum depression or anxiety, you are not alone. There’s no one-size-fits-all approach, but focusing on nutrition, supplements, therapy, and lifestyle changes together can make a huge difference. Whether you need better meal support, mental health strategies, or a plan to regain your energy, start by taking small, sustainable steps toward healing. ----------------------- 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.

Becoming a mom brings a flood of emotions—joy, exhaustion, anxiety, and even past childhood wounds resurfacing in unexpected ways. 😳 In today’s episode, I’m joined by Dr. Stephanie Lopez, a former NASA psychologist turned motherhood healing coach, to talk about how to regulate emotions, break generational cycles, and manage anxiety, perfectionism, and people-pleasing postpartum. If you’re struggling to stay patient, present, or simply feel like yourself again, this episode is for you. You can follow Stephanie on Instagram @drstephanielopez. Click here for her free training on how to ditch anxiety. Check out her podcast, here. Here's a sneak peek: [1:05] Stephanie intro [3:14] Importance of regulating emotions as a new mom [12:26] Why it's important that we identify and have awareness of our emotions and how to down regulate [18:00] Stephanie shares what helped her through her first few years as a mom and how she learned to surrender [23:22] How we perceive events happening is crucial [29:36] Postpartum anxiety and intrusive thoughts [36:04] Last minute tips or advice Motherhood is a wild emotional ride, but learning to regulate your emotions, manage anxiety, and surrender to the process can transform your experience. 💛 Whether you’re struggling with postpartum stress, resentment, intrusive thoughts, or perfectionism, these mindset shifts can help you find more peace and presence in your daily life. ----------------------- 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.

Can you continue breastfeeding while pregnant? Will it affect your milk supply? Could it cause preterm labor? 🤔 These are just a few of the common questions moms ask when they find out they’re expecting again. In today’s episode, I’m sharing my personal experience with breastfeeding while pregnant, answering your top questions, and breaking down what you need to consider before deciding whether to wean or tandem breastfeed. Here's a sneak peek: [1:13] I share how I breastfeed while pregnant  [3:14] Wanting to get pregnant while breastfeeding [6:39] Nipple pain and milk composition [8:47] Tandem breastfeeding [10:25] Things to keep in mind Breastfeeding while pregnant is a personal decision, and there’s no one-size-fits-all answer. Whether you choose to wean before birth or tandem nurse, trust your instincts and do what feels best for your body and your baby. 💛 If you’re struggling with making this decision, know that you’re not alone! I’ll keep you posted on my own journey—so stay tuned for an upcoming episode on tandem nursing (if I decide to continue!) or weaning tips (if I don’t). ----------------------- 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.

If you’ve ever felt anxious about pregnancy weight gain or struggled with body image during pregnancy, you are not alone! Today, I’m breaking down the myths around pregnancy weight recommendations, why your weight gain journey may look different than someone else’s, and how to focus on feeling strong, nourished, and confident instead of obsessing over the scale. Here's a sneak peek: [1:10] Each of our experiences are unique  [2:32] BMI and how doctors use it  [5:20] Obsessing over the numbers and factors that can impact pregnancy weight gain [7:14] How do you feel about the weight gain? [11:03] What changes after a baby comes? [14:00] What to focus during pregnancy instead of the numbers? [18:14]I share how my weight gain has been different with each pregnancy Pregnancy and postpartum are full of changes, some exciting, some challenging. But the number on the scale does not define your health or worth as a mom. Instead of obsessing over weight gain, focus on nourishing your body, moving in ways that feel good, and showing yourself kindness through this transition. If this episode resonated with you, share it with a mama who needs to hear 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/ 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.

Are you constantly exhausted, struggling with mood swings, or battling cravings? You’re not alone, and it’s NOT just part of postpartum life! Blood sugar balance plays a massive role in energy, metabolism, and even weight loss. In this episode, I share my personal experience with a major blood sugar crash and why every mom, whether pregnant, postpartum, or just trying to feel her best, needs to pay attention to blood sugar balance. Here's a sneak peek: [1:34] Common signs and symptoms your blood sugar is off balance  [2:22] I share y blood sugar story [10:22] Wake up call [12:10] Being able to identify what blood sugar highs and lows look like and feel like in your body [15:15] When the doctor tells you to just lose weight and your blood sugar will be okay and how that is backwards Blood sugar balance isn’t just about diabetes, it affects every part of how you feel every day. If you’re struggling with energy crashes, mood swings, cravings, or weight gain, your blood sugar could be the missing piece. The good news? You can take control and start feeling better. For personalized support, meal plans, and expert guidance, check out Nutrition for Mamas, you’ll find all the details in the show notes! ----------------------- 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.

Pregnancy is just the beginning, postpartum recovery is where the real work begins! 🌿 In this episode, I’m sharing my top tips for a healthy pregnancy and how to set yourself up for easier healing, more energy, and better mental health after birth. Whether this is your first baby or your third, these small habits make a huge difference! Here's a sneak peek: [3:10] Walking [5:25] Strength training [7:50] Eatin schedule and calorie needs [12:02] Consistent bed time [13:25] Tuning into how I am doing with stress Pregnancy is the best time to start preparing for postpartum! By focusing on movement, nutrition, stress management, and sleep now, you can set yourself up for a smoother, healthier recovery. These simple changes don’t just impact postpartum, they’ll help you feel better through pregnancy, too. Start small, stay consistent, and give your body the support it needs! ----------------------- 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.

Are you tired of overspending on groceries but feel like healthy eating is just too expensive? This episode is for you! Rachael and I are sharing tips for meal planning, grocery shopping, and cutting costs while still nourishing your family. Whether you're struggling with food waste, impulse buys, or the temptation of takeout, this conversation will help you shop smarter, save money, and eat healthier, all without the stress! Here's a sneak peek: [1:11] Rachel intro [2:57] How to make health and nutrition changes without breaking the bank [6:35] Food waste and wanting convenience  [9:18] Costco, intentional spending and our favorite stores [14:56] How to meal plan and shopping your pantry [18:25] Do I need to buy all organic and choosing to save time, money or both [22:42] What is your rich life? [27:29] Last minute tips to focus on the save money on groceries, advice for going from 2 kids to 3 kids This episode is packed with practical, money-saving grocery tips that can help busy moms save hundreds each month, without sacrificing their family's health! Whether you’re looking to cut costs, reduce food waste, or make meal planning easier, these strategies are designed to work in real life. Ready to start saving? Take the next step by tracking your grocery spending for the next 30 days and challenging yourself to reduce it! You can follow Rachel on Instagram @heyrachelcoons. For Rachel's free workshop click 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/ 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.

Summer is here, and so is the pressure to have a “hot mom bod.” But what if you could feel confident in your body without extreme diets or self-criticism? In this episode, I share my personal struggles with body image, why the pressure to "bounce back" is damaging, and how to make sustainable changes that actually make you feel good,  mentally and physically. Here's a sneak peek: [1:50] I share something I struggle with [4:12] Respect for your body [8:23] Adding sustainable habits [10:10] Taking timelines off the table and dressing the body you have now [14:00] Takeaways from this episode Your postpartum body is not something that needs fixing—it’s something that deserves respect. But if you want to make changes, it’s important to do it sustainably and with self-compassion. Give yourself grace, remove the pressure of a timeline, and focus on feeling good in your body rather than chasing an unrealistic ideal. No matter what your summer body goals look like, put on that swimsuit, get in the water, and enjoy these moments with your kids. You deserve that joy! 💖 Loved this episode? Send me a message on Instagram (@nutrition.for.mamas) and share your favorite postpartum-friendly swimsuit finds! ----------------------- 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.