The Postpartum Shift

89. What to Eat When You’re Exhausted

Feeling completely wiped out even after your baby finally sleeps through the night? In this episode, we dig into why postpartum exhaustion isn’t always a sleep issue. You'll discover how nutrition could be the missing piece in your energy puzzle and how small, strategic changes to your meals can help you feel like yourself again. 🎧 What to Listen For: * Why exhaustion isn’t always fixed with sleep and what your body really needs * The surprising connection between blood sugar crashes and daily fatigue * How nutrient deficiencies (like vitamin D and iron) sabotage your energy, even if you’re eating “healthy” * What “fueling your body” actually looks like during postpartum * Why eating enough is just as important as eating “right” * Quick, low-effort staples to keep stocked when you’re too tired to cook * The best snack pairings to keep your energy steady all day * How your pantry layout could be secretly sabotaging your choices * What labs to ask for if you’re still exhausted despite sleeping well * The mindset shift that helps you prioritize nourishment, even in survival mode Postpartum exhaustion isn’t just about sleep. Your body might be screaming for fuel. By tuning into your hunger, balancing your meals, and addressing hidden deficiencies, you can reclaim your energy and show up fully for your family. 💛 ✨ Ready to take the next step? ➡️ Join the free nutrition workshop [https://brookemillernutrition.com/postpartumworkshop_ig/]for the 3 step process to boost energy, mood, and metabolism without sacrificing milk supply. ➡️ Need weekly meal plans built for tired moms? Check out Busy Mom Meals! [http://www.busymommeals.com] Please rate, review and subscribe to the podcast! ️️️️️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [http://www.busymommeals.com/], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemillernutrition.com/postpartumworkshop_ig/] How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemillernutrition.com/tpr497/] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas]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 [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/ [https://app.expectingandempowered.com/subscriptions/]

88. Ditch the Dinnertime Overwhelm

Feeling completely drained by the time dinner rolls around? You're not alone, and you are not lazy. In this episode, Brooke dives deep into the reality of decision fatigue for moms and how it can make something as routine as dinner feel like climbing a mountain. Learn how to reclaim your evenings with simple, repeatable strategies that lighten your mental load. What to Listen For: * Why decision fatigue hits hardest at dinner (and what to do about it) * The hidden mental load moms carry and why it’s so exhausting * How too many meal choices can paralyze your brain * The truth about Pinterest recipes (and why they often backfire) * Brooke’s go-to system: choosing just 2-3 meals a week * Tips to streamline your kitchen for less stress and more sanity * Why decluttering your counters can help reduce anxiety * How meal planning can support your health goals and milk supply * Using the Busy Mom Meals program and Last Minute Meal Generator * Why being a role model at mealtime matters for your kids Decision fatigue for moms is real, but dinner doesn't have to feel impossible. With Brooke's simple meal planning strategies, kitchen organization tips, and supportive mindset shifts, you'll feel more in control and less overwhelmed. Ready to ditch the nightly stress and bring peace back to the table? Listen to the full episode now and don’t forget to subscribe for weekly tips that simplify postpartum nutrition. --------------------------------------------- Please rate, review and subscribe to the podcast! ️️️️️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [http://www.busymommeals.com/], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemillernutrition.com/postpartumworkshop_ig] How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemillernutrition.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas]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 [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/ [https://app.expectingandempowered.com/subscriptions/]

87. Foods I Avoid for Postpartum Weight Loss

Feeling drained, moody, or stuck on your postpartum weight loss journey despite your best efforts? In this episode, Brooke shares exactly which foods she avoids while breastfeeding and why. It’s not about restriction, it’s about nourishment that fuels your energy, mood, and milk supply. What to Listen For * Why sugary drinks (even diet ones!) might be wrecking your energy and cravings * The surprising reason your “healthy” fat-free foods might not be helping your weight loss * What’s really hiding in low-fat salad dressings (and the clean brands to try instead) * The truth about energy drinks and breastfeeding safety * Why margarine and certain oils could be messing with your metabolism * Brooke’s favorite 3-ingredient swaps for cooking oil that actually support your hormones * How processed foods can drain more than just your energy * What alcohol really does to your postpartum body * Easy high-protein snacks Brooke always keeps on hand for busy, low-energy days * Brooke’s go-to frozen and sheet pan meals that make healthy eating effortless This episode is your permission slip to nourish your body better, not less. By being intentional about what you keep in your home (and how you build your meals), you’ll start to notice more energy, fewer cravings, and real momentum toward your goals. You don’t have to do this perfectly, just start with awareness. ✨ 💛 Ready to take the next step? 🎧 Subscribe to the podcast, check out Brooke’s free class below, and follow along on Instagram for more real-talk nutrition tips that actually work for postpartum life. -------------------------------- Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [http://www.busymommeals.com], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemmiller.com.com/postpartumworkshop_ig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemmiller.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] 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 [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/ [https://app.expectingandempowered.com/subscriptions/]

86. How Your Thoughts are Sabotaging Your Health Goals

Ever feel like you’re stuck in a cycle of starting over every Monday, promising yourself you'll "get it together" but never quite making it? In this conversation with mindset coach Brad Bizjack, we uncover the real reason so many postpartum moms feel stuck and why success isn’t just about the perfect meal plan or routine. You’ll learn how subconscious beliefs, emotional habits, and that sneaky inner critic might be sabotaging your goals, and what to do about it. What to Listen For: * Why “I should…” thinking is actually sabotaging your progress postpartum * The truth about toxic positivity and what mindset really means * How perfectionism is the lowest standard you can set and what to do instead * A powerful explanation of the “emotional thermostat” and how to raise yours * The root cause behind comparison and how to stop it from derailing your joy * Why celebration is crucial for postpartum moms (and how to start practicing it) * The link between significance, self-worth, and your ability to stay consistent * How to shift from “I’m lazy” to “I’m a mom who walks” and why that matters * The subconscious beliefs that drive your behavior (and how to rewire them) * Brad’s simple formula for lasting success and how you can start using it today If you’ve ever felt like you’re constantly falling short, this episode is your permission to stop “should-ing” yourself and start seeing your progress with compassion. Brad shares a powerful framework to help postpartum moms break through mindset blocks and finally feel worthy, energized, and empowered. Don’t miss this chance to rewrite your story from the inside out. 🎧 Ready to stop self-sabotaging and start thriving? Tune into the full episode now and don’t forget to subscribe and share with another mama who needs this boost today. ✨ For even more support, join Brad’s free Success Accelerator challenge happening this week! You also want to join us inside of the FREE 5 Days Challenge. This is where you’ll learn exactly how to re-wire your brain for success to reach your health goals: http://www.bradbizjack.com/a/2148154906/Dhd2B7oM [http://www.bradbizjack.com/a/2148154906/Dhd2B7oM]  Connect with Brad on IG: http://www.bradbizjack.com/a/2148151332/Dhd2B7oM  [http://www.bradbizjack.com/a/2148151332/Dhd2B7oM] Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ Eating healthy doesn’t have to mean spending hours in the kitchen. With Busy Mom Meals [http://www.busymommeals.com], you’ll get quick, high-protein recipes, weekly meal plans, and grocery lists that make nourishing your family easy & meals on the table in 15 minutes or less!  Click Here to Join the Free Workshop: [https://brookemmiller.com.com/postpartumworkshop_ig]How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  Ready to join us inside The Postpartum Shift? Click here! [https://brookemmiller.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas] 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 [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/ [https://app.expectingandempowered.com/subscriptions/]

85. What I Would Never Recommend for Postpartum Weight Loss

Are you doing “all the right things” and still not feeling like yourself postpartum? In this episode, Brooke pulls back the curtain on the most common postpartum weight loss mistakes that leave new moms depleted, discouraged, and doubting their bodies. Whether you’re breastfeeding or not, this real-talk guide is packed with empowering insights to help you nourish, not punish, your body as you heal. What to Listen For * Why cutting out carbs can wreck your milk supply and your energy * The truth about keto and who it's actually for (hint: it's not breastfeeding moms) * Intermittent fasting: when it’s okay and when it can be dangerous * The #1 reason you should never skip breakfast postpartum * How juicing, detoxes, and “cleanses” are harming more than helping * GLP-1 medications (like Ozempic) and why Brooke never recommends them while breastfeeding * How scrolling at night disrupts your hunger hormones * Why strength training is more effective than cardio for weight loss postpartum * The dangers of all-or-nothing thinking with food and exercise * What balanced meals (with protein, fiber, and fat) actually do for your Postpartum weight loss doesn’t have to mean restriction, guilt, or sacrificing your milk supply. When you nourish your body, protect your hormones, and focus on sustainable habits, your weight will naturally shift to where it needs to go. Want to learn Brooke’s proven system that’s helped thousands of moms reach their healthiest weight without compromising their milk supply? 👉 Click here to watch the free class [https://brookemmiller.com.com/postpartumworkshop_ig] and take the first step toward feeling good in your body again. Make sure to subscribe to the podcast, leave a review, and connect with Brooke over on Instagram @nutrition.for.mamas. [https://brookemmiller.com/the-postpartum-shift-accelerated] You deserve to feel good again ------------------------------------ Breakfast is one of the most important meals of the day, and getting it right can make a huge difference in your energy, mood, and overall health postpartum. Grab my Postpartum Breakfast Guide [https://brookemmiller.com/offers/W6wMa9uY/checkout]for easy, balanced meals that will leave you feeling nourished and satisfied. Click the link in the show notes to get yours today! Click Here to Learn More About the Accelerator [https://brookemmiller.com/the-postpartum-shift-accelerated]: A High-Touch Program to Help You Reach Your Healthiest Weight, Boost Energy & Heal Your Hormones with Expert Lab Testing & Personalized Support Ready to join us inside The Postpartum Shift? Click here! [https://brookemmiller.com/tpr497] Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! [https://urlgeni.us/amazon/storefrontnutritionformamas]  Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ 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/ [https://app.expectingandempowered.com/subscriptions/]