Nutrition for Mamas

103. Intuitive Eating vs Weight Loss for Moms (Psychiatrist Explains the Healthy Middle Ground)

Can intuitive eating and weight loss exist at the same time… especially after having kids? In this episode of Nutrition for Mamas, postpartum dietitian Brooke Miller talks with board-certified psychiatrist Dr. Stefanie Reinald about the real, nuanced middle ground between intuitive eating and wanting to lose weight as a mom. If you’ve ever felt: • Guilty for wanting your jeans to fit again • Confused by anti-diet culture • Uncomfortable in your postpartum body • Afraid to track food but unsure what your body needs • Told you must “accept your body” even when you don’t feel healthy This conversation is for you. We discuss: • What intuitive eating actually gets right • Where intuitive eating can miss the mark for moms • Why wanting weight loss is not automatically unhealthy • How nourishing your body can naturally support fat loss • Protein and fiber needs for postpartum moms • Hormones, set-point weight, and metabolism after pregnancy • When tracking food helps vs when it hurts • Why the scale is neutral (but not always helpful) • GLP-1 medications and modern weight culture • How to feel more comfortable in your body today • Healthy motivation vs punishment mindset Dr. Reinald shares clinical insight from working with women with eating disorders, postpartum mental health struggles, and hormone imbalances, along with her personal experience as a mom of four. This episode is Part 2 of our burnout series. Watch Part 1 for burnout, hormones, ADHD in moms, and exhaustion after baby.  📍 Connect with Dr. Stefanie Reinald Websites: https://www.stefanireinoldmd.com/  http://www.wholeheartedpsychiatry.com/ Instagram: https://www.instagram.com/thehormonepsychiatrist Websites: https://www.stefanireinoldmd.com/ [https://www.stefanireinoldmd.com/]  http://www.wholeheartedpsychiatry.com/ [http://www.wholeheartedpsychiatry.com/] Instagram: https://www.instagram.com/thehormonepsychiatrist [https://www.instagram.com/thehormonepsychiatrist] -------------------------------------------------------------------------- Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], 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!  Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen [https://www.busymommeals.com/cookingclassworkshopig] Ready to join us inside the Nutrition for Mamas Reset? Click here! [https://www.busymommeals.com/nutrition-for-mamas-reset-397] 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  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/]

102. Burnout in Motherhood: Signs, Hormones & How Moms Recover (Psychiatrist Explains)

Are you a mom who feels exhausted, overwhelmed, and mentally drained… even when your baby is sleeping? You are not lazy. You are not broken. And this is not “just motherhood.” In this episode of Nutrition for Mamas, postpartum dietitian and lactation counselor Brooke Miller interviews board-certified psychiatrist Dr. Stefanie Reinald to unpack what burnout in motherhood really looks like, how it differs from postpartum depression and anxiety, and why so many moms feel depleted years after having a baby. We cover: • Signs of mom burnout vs postpartum depression • Why nutrient depletion after pregnancy makes exhaustion worse • Hormone shifts after birth that impact mood, focus, and energy • Iron deficiency, vitamin D, and under-eating postpartum • Why ADHD is often diagnosed after motherhood • The mental load of modern moms • Working moms vs stay at home moms and burnout risk • Why “pushing harder” makes things worse • Simple ways to feel like yourself again without optimizing your life to death Dr. Reinald shares clinical insight from working with thousands of women plus her own experience as a mom of four navigating postpartum mental health, career pressure, and identity loss. If you’ve ever thought: “I shouldn’t feel this tired.” “I used to handle more than this.” “I love my kids but I feel empty.” This episode will change how you see your body, brain, and season of life. 🎧 Part 2 covers intuitive eating, weight loss after baby, and finding balance without dieting 📍 Connect with Dr. Stefanie Reinald: Websites: https://www.stefanireinoldmd.com/ [https://www.stefanireinoldmd.com/]  http://www.wholeheartedpsychiatry.com/ [http://www.wholeheartedpsychiatry.com/] Instagram: https://www.instagram.com/thehormonepsychiatrist [https://www.instagram.com/thehormonepsychiatrist] ----------------------- Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], 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!  Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen [https://www.busymommeals.com/cookingclassworkshopig] Ready to join us inside the Nutrition for Mamas Reset? Click here! [https://www.busymommeals.com/nutrition-for-mamas-reset-397] 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  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/]

101. Why Weight Loss Feels Impossible After Kids (And What Actually Works)

You're eating healthier or less than you did before kids. You're trying so hard. But the scale won't budge and you're exhausted. If weight loss used to feel easy and now feels impossible, this episode is for you. I'm breaking down why your body responds differently after kids, why "trying harder" actually backfires, and what actually works to lose weight in this season without burning yourself out. In This Episode, You'll Learn: * Why weight loss feels so much harder after kids (even years later) * What actually changes in your body after pregnancy, birth, and breastfeeding * How depletion, stress, and mental load impact your hormones and metabolism * Why "trying harder" and eating less keeps you stuck * What happens when your body goes into protection mode * Why staying stuck can feel safer than changing (even when you want results) * The real shift busy moms need: support, not punishment * What actually works: consistent meals, enough protein, simple routines * Why consistency looks different now (and that's okay) * How I lost 60 pounds and got 20 pounds under my pre-baby weight after three kids Weight loss after kids isn't harder because you lack willpower. It's harder because your body is more sensitive to stress and underfueling. When you skip meals, live off coffee, and push through exhaustion, your body goes into protection mode and holds onto weight. The solution isn't eating less or doing more. It's supporting your body with enough protein, stable blood sugar, consistent meals, and simple movement. Weight loss becomes a side effect of support, not punishment. ----------------------- Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], 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!  Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen [https://www.busymommeals.com/cookingclassworkshopig] Ready to join us inside the Nutrition for Mamas Reset? Click here! [https://www.busymommeals.com/nutrition-for-mamas-reset-397] 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  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/]

100. How to Rebuild Your Core and Confidence After Baby

Feeling weak, depleted, or unsure how to rebuild strength after baby? In this episode, I sit down with Val, a functional sports dietitian and postpartum fitness coach, to talk about postpartum strength training. We cover how to ease back into movement, rebuild core strength, and avoid common pitfalls many moms make when they return to exercise. If you want to feel strong, confident, and energized again, this episode is for you! What to Listen For… * The difference between movement vs. structured exercise in postpartum recovery * How to know if your body is truly ready for postpartum strength training * Why the 6-week "clearance" doesn't mean you're fully healed or ready for high-impact workouts * Signs your core and pelvic floor are not healing properly (and what to do about it) * Gentle ways to reconnect with your body in early postpartum * The role of breathwork and posture in preventing injury and rebuilding strength * How to modify strength workouts to fit your energy levels and schedule * What diastasis recti really means and how to heal it without fear * Why strength training is more effective than cardio for long-term results * How to challenge yourself safely without risking burnout or injury Postpartum strength training isn’t about pushing through exhaustion or "getting your body back." It’s about honoring where you are and rebuilding strength that supports your everyday life as a mom. Whether you're carrying a car seat, chasing a toddler, or just craving more energy, this episode is your permission slip to start slow and rebuild strong. Hit play now and don’t forget to subscribe, leave a review, and check out our related episodes for even more support! Learn more about Val and connect with her through the links below: Strong & Nourished Momma Podcast: https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628 [https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628] Stop the Leaks Free Handout: https://wellnessbyval.kit.com/corefreebie [https://wellnessbyval.kit.com/corefreebie] Strong, Nourished & Energized Mom Method Group Coaching: https://wellnessbyval.com/program [https://wellnessbyval.com/program]   ----------------------- Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], 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!  Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen [https://www.busymommeals.com/cookingclassworkshopig] Ready to join us inside the Nutrition for Mamas Reset? Click here! [https://www.busymommeals.com/nutrition-for-mamas-reset-397] 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  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/]

99. This ONE Thing Is Blocking Your Weight Loss (It's Not What You Think)

It’s not your age. It’s not that you’re a sugar addict. And it’s definitely not a discipline problem. What’s actually blocking your results is way deeper… And before you think this is fluffy advice, hang on. I’m walking you through real research that shows your thoughts can change your metabolism, cravings, hunger hormones, and even your weight… without changing a single thing you eat. Yep. Really. This one is SHOCKING. 🤯 Two moms can eat the same meals, do the same workouts, live the same life… and only one sees results. The difference? What she believes about herself. How she identifies herself.  If you’ve ever told yourself things like “I always fall off the wagon,” “Nothing works for me,” I’m just a sugar addict,” or “My metabolism is broken,” this episode is your wake up call. Inside this episode you’ll learn: * Why mindset is real science, not fluff • The wild placebo GLP 1 study that changed hunger and cravings • The hotel cleaner study where women lost weight just by believing their work counted as exercise • How your thoughts change your hunger hormones and metabolism • Why two moms can do the same things and get totally different results • Why you keep “falling off the wagon” and how to break the cycle • How shifting your identity creates long term success This one’s for you if: ✔ You feel like you can’t stick with anything ✔ You think you’re addicted to sugar or don’t have discipline ✔ You’re convinced your metabolism is broken ✔ You’ve tried everything and still feel stuck ✔ You want to feel good again but you’re scared to fail You’re not broken. Your mindset just needs a reset. And this episode shows you how. 💛 ----------------------- Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ With Busy Mom Meals [https://www.busymommeals.com/busy-mom-meals-24o], 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!  Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen [https://www.busymommeals.com/cookingclassworkshopig] Ready to join us inside the Nutrition for Mamas Reset? Click here! [https://www.busymommeals.com/nutrition-for-mamas-reset-397] 👋 Follow me & say hi on Instagram @nutrition.for.mamas [https://www.instagram.com/nutrition.for.mamas/]  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/]