121. What I Actually Make for Dinner When I Have No Plan (Dietitian + Mom of 3)

124. How I Lowered My Cholesterol Naturally (Without Medication)

If you've ever been told your high cholesterol is "just genetic" and there's nothing you can do but take medication, this episode is for you. I'm sharing the exact, research-backed changes that helped me drop my total cholesterol by 35 points, LDL by 27 points, and triglycerides by 80 points in 12 months, no medication required. As a Registered Dietitian and mom of 3, I'm breaking down the biggest high cholesterol myths (starting with the dietary cholesterol myth, yes, eggs are fine!) and walking through the lifestyle and nutrition shifts that actually move the needle on cholesterol naturally. In this episode, you'll learn: * Why eating cholesterol-containing foods like eggs and shrimp isn't the real problem * The truth about genetics and high cholesterol, predisposition isn't destiny * How strength training and walking impact LDL, HDL, and triglycerides * Why added sugar (not dietary fat) is one of the biggest drivers of high cholesterol * The role of fiber in naturally lowering LDL cholesterol * Cholesterol-supportive supplements to ask your doctor about: omega-3s, vitamin D, berberine, turmeric/ginger, plant sterols * How blood sugar regulation ties directly into healthy cholesterol levels * My personal before-and-after lab numbers after one year of consistency Disclaimer: This episode is for educational purposes and isn't a substitute for medical advice. Always talk to your doctor before starting supplements or adjusting cholesterol medication. Want pre-balanced meals that support healthy cholesterol without tracking or giving up your favorite foods? Join us inside Busy Mom Meals  [https://www.busymommeals.com/monthly] Come hang out with me on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/] 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition [https://linktr.ee/brooke.miller.nutrition] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms [https://www.busymommeals.com/free-workshops-for-moms] Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly [https://www.busymommeals.com/monthly]  Browse my Supplement & Vitamin Recommendations here:  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 them here: https://www.busymommeals.com/supplementstore [https://www.busymommeals.com/supplementstore] 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.

123. Is Fat Really Making You Fat?

For years, moms were told that eating fat would make them gain weight. So we bought low-fat yogurt. The fat-free salad dressing. The skim milk. But what if that advice actually backfired? In this episode, I'm breaking down where the low-fat craze came from, why so many low-fat foods are packed with added sugar and ingredients your body doesn't need, and what healthy fats actually do for your hormones, metabolism, and hunger levels. If you've been avoiding foods like avocado, nuts, eggs, butter, or olive oil because you're worried they'll make you gain weight, this episode is for you. In This Episode You'll Learn: ✅ Why the low-fat movement started and what happened afterward ✅ The hidden problem with many low-fat products ✅ How healthy fats help keep you full and satisfied ✅ The role fat plays in hormone production ✅ The difference between healthy fats and trans fats ✅ Simple swaps you can make at the grocery store ✅ Why portion sizes still matter, even with healthy foods ✅ How to build meals that support stable energy, fewer cravings, and a healthier metabolism Fat is not the enemy. In fact, healthy fats are one of the most important nutrients for helping you feel satisfied after meals, support your hormones, absorb key vitamins, and create balanced meals that work with your body instead of against it. Rather than focusing on avoiding fat, focus on including more omega 3 fats alongside protein and fiber at meals and snacks. Good sources of healthy fat sources: * Plain Greek yogurt * Olive oil * Avocado oil * Avocados * Nuts and seeds * Nut butter * Salmon and fatty fish * Eggs * Grass-fed butter * Primal Kitchen salad dressings 💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition [https://linktr.ee/brooke.miller.nutrition] Come say hi on Instagram:  https://www.instagram.com/nutrition.for.mamas/ [https://www.instagram.com/nutrition.for.mamas/] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms [https://www.busymommeals.com/free-workshops-for-moms] Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly [https://www.busymommeals.com/monthly]  Browse my Supplement & Vitamin Recommendations here:  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 them here: https://www.busymommeals.com/supplementstore [https://www.busymommeals.com/supplementstore] 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.

122. Pelvic Floor Therapy After Baby: Why "Common" Doesn't Mean "Normal" with Melissa Kate, PT

If your body changes after having a baby, there's probably something that can be improved, even if everyone tells you it's "just part of motherhood."  In this episode, I'm joined by Melissa Kate, a pelvic floor physical therapist at Weekes Wellness, to break down the difference between symptoms that are common after childbirth and symptoms that are actually normal. Melissa shares her own surprising journey into pelvic floor PT (involving a very public leak nine years postpartum) and dives deep into the two main types of pelvic floor dysfunction most moms have never heard of: a tight pelvic floor versus a weak one. Spoiler: most people assume weakness is the issue, but tightness is actually far more common. We cover: * The real difference between tight and weak pelvic floors, and why Kegels can actually make things worse if you're dealing with tightness * A free self-screening tool you can use right now to find out if you likely have pelvic floor dysfunction * Why painful sex postpartum could be linked to muscle tightness, tissue hydration (hello, breastfeeding moms), or both * What causes postpartum tailbone pain and how it connects to your pelvic floor * How traumatic or breech births can affect the pelvic floor and supporting tissues * Why breathing technique is the most underrated tool in pelvic floor recovery * The surprising connection between your glutes, hips, core, and pelvic floor function * What to actually expect at your first in-person pelvic floor PT appointment, since most moms have no idea and are too nervous to ask Whether you're dealing with leaking, pelvic pain, painful sex, constipation, or you just feel like something's "off" since having kids, this episode will help you understand what's going on in your body and why it's worth getting assessed, even if you've been told it's just something you have to live with. Connect with Melissa and Weekes Wellness: Week Wellness has locations in Florida, Massachusetts, Colorado, and California, plus virtual sessions available nationwide. Visit weekswellness.com or find them on Instagram [https://www.instagram.com/weekswellness/] and Facebook [https://www.facebook.com/PTwhenurinetrouble/] @weekswellness If you found this episode helpful, share it with a mom in your life who needs to hear it. And if you're dealing with any of the symptoms we discussed, please don't wait nine years like Melissa did. Go get assessed. Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly [https://www.busymommeals.com/monthly]  💛 Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition [https://linktr.ee/brooke.miller.nutrition] Come say hi on Instagram:  https://www.instagram.com/nutrition.for.mamas/ [https://www.instagram.com/nutrition.for.mamas/] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms [https://www.busymommeals.com/free-workshops-for-moms] Browse my Supplement & Vitamin Recommendations here:  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 them here: https://www.busymommeals.com/supplementstore [https://www.busymommeals.com/supplementstore] 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.

121. What I Actually Make for Dinner When I Have No Plan (Dietitian + Mom of 3)

It's 5 PM. The kids are hungry, everyone's melting down, and you have no idea what's for dinner. In this podcast, I'm sharing the exact healthy 15-minute dinners I make as a registered dietitian and busy mom of 3 when I have no meal plan, no energy, and no time to cook. These are my go-to easy family meals that are high in protein, balanced, budget-friendly, and realistic for busy weeknights. You'll learn: ✔️ My favorite last-minute healthy dinner ideas ✔️ How to build a balanced plate without counting calories or tracking macros ✔️ The pantry and freezer staples I always keep on hand ✔️ Why frozen vegetables, rotisserie chicken, and 90-second rice are dietitian-approved shortcuts ✔️ How to make healthy meals that work for both moms and picky eaters ✔️ Simple strategies to get dinner on the table fast If you're tired of scrambling for dinner every night, these easy meals will help you feed your family without spending hours in the kitchen. Subscribe for more healthy meal ideas, postpartum nutrition tips, weight loss support, family-friendly recipes, and realistic nutrition advice for busy moms. https://www.busymommeals.com/monthly [https://www.busymommeals.com/monthly]  Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms [https://www.busymommeals.com/free-workshops-for-moms] Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition [https://linktr.ee/brooke.miller.nutrition] Come say hi on Instagram:  https://www.instagram.com/nutrition.for.mamas/ [https://www.instagram.com/nutrition.for.mamas/] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Browse my Supplement & Vitamin Recommendations here:  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 them here: https://www.busymommeals.com/supplementstore [https://www.busymommeals.com/supplementstore] 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.

120. How I Lost 60 Pounds After 3 Babies (No Calorie Counting, No Restrictive Diets)

60 pounds down after 3 babies (25# under pre-kid weight). No calorie counting. No restrictive diets. No obsessing over the scale. Just 4 simple habits and a whole lot of patience. In this video, I'm sharing the honest, unfiltered story of exactly what I did after my third baby to lose weight, transform my labs, and get into the best shape of my life at 37, better than when I was a college athlete. What you'll learn: * Why the first 6 months felt slow (and why that's completely normal) * The 4 habits that changed everything, protein, blood sugar, supplements, and strength training * Why most moms are doing too much cardio and not enough of this * My actual lab numbers before and after, the results shocked even me! 🤯 * Why the scale messes with your mindset and what I tracked instead * The real timeline of postpartum weight loss that nobody talks about If you've been doing all the right things and wondering why nothing is working yet, this video is going to give you the perspective shift you need.   Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms [https://www.busymommeals.com/free-workshops-for-moms] Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly [https://www.busymommeals.com/monthly]  Explore all programs and resources: https://linktr.ee/brooke.miller.nutrition [https://linktr.ee/brooke.miller.nutrition] Come say hi on Instagram:  https://www.instagram.com/nutrition.for.mamas/ [https://www.instagram.com/nutrition.for.mamas/] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Browse my Supplement & Vitamin Recommendations here:  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 them here: https://www.busymommeals.com/supplementstore [https://www.busymommeals.com/supplementstore] 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.