Nutrition for Mamas

111. The #1 Nutrition Mistake After 30

Do you feel like you’re doing everything “right”… but still exhausted, craving sugar at night, and wondering what happened to your metabolism? In this episode, we’re uncovering one of the most overlooked nutrition mistakes that’s keeping so many moms stuck in survival mode and how a simple shift can help you feel energized, satisfied, and strong again. What to Listen For (Key Takeaways) * Why under-eating protein is one of the biggest mistakes moms make * The surprising reason your cravings spike at night * How skipping meals (or living on coffee) impacts your metabolism * The connection between protein, blood sugar, and energy levels * Why your body feels different after kids and what to do about it * How protein supports muscle, hormones, and mood * Why protein becomes even more important after 30 * Simple, realistic protein sources for busy moms * When protein powders and collagen actually help (and when they don’t) * The easiest way to start prioritizing protein without overwhelm If this episode resonated with you, start small, just focus on adding protein to your meals and snacks. That one simple shift can change your energy, your cravings, and how you feel in your body. And if you’re ready to feel like yourself again, make sure you hit play on this episode, subscribe to the show, and take that next step toward nourishing your body in a way that actually works for your life. 💛 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.

110. Best Supplements for Moms (Backed by a Dietitian)

If you’ve ever stood in the supplement aisle wondering “Do I actually need any of this?”you’re not alone. In this episode, I’m sharing the exact supplements I take as a dietitian and busy mom of 3 to support energy, mood, and recovery. What to Listen For * The only supplements I personally take as a dietitian + mom of 3 * How to know if your body is actually deficient * The biggest mistake moms make when choosing supplements * What actually matters MORE than supplements The truth is, you don’t need a cabinet full of supplements to feel better, you just need the right ones to support your body where it needs it most. And you definitely don’t need to spend a fortune on vitamins and supplements.  If this episode helped simplify things for you, share it with another mama who needs it and don’t forget to subscribe so you can keep building habits that actually fit your life 💛 💛 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.

109. My Non-Negotiables to Keep Me Healthy as Dietitian & Busy Medical Mom

You don’t necessarily need more time to feel better. You just need a plan that works in your real life. Today, I’m walking you through the exact habits that helped me feel stronger, more energized, and more like myself again (even with 3 tiny humans running around and one with extra needs). What I Covered in This Episode * Why putting your health last is actually making motherhood harder * The mindset shift that changed everything for me as a busy (and medical) mom * How to build strength and energy in just 15–20 minutes a day * Why protein is key for energy, metabolism, and feeling full * How repeating simple meals can save time and reduce stress * The power of short, realistic workouts that actually happen * Easy ways to simplify meals (without spending hours in the kitchen) * How daily movement supports your mood and nervous system * Why community makes staying consistent so much easier * How small habits can completely change how you feel day to day You don’t need more time, you need a few non-negotiables that work in your real life. Start small. Stay consistent. And remember, taking care of yourself isn’t selfish… it’s what allows you to show up as the mom you want to be. If this episode resonated, make sure to subscribe and share it with another mama who needs this reminder. Explore all programs & 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]  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. 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. Join The Strong & Supported Society: https://www.busymommeals.com/strongandsupportedsociety-o [https://www.busymommeals.com/strongandsupportedsociety-o]

108. Why What Worked Before Kids Stopped Working

After having kids, a lot of moms keep trying the same things that worked before pregnancy… and wonder why nothing works anymore. In this episode, I share the real reason your body responds differently after kids to your nutrition, exercise and habits and the simple shifts that helped me lose 60 pounds postpartum and feel healthier than ever. This isn’t about eating less or trying harder. It’s about supporting your metabolism, hormones, and energy in a way that actually fits busy mom life. In This Episode: * Why what worked before kids often stops working * The biggest mistake moms make with weight loss * Why restriction makes cravings worse * The power of protein, fiber, and nutrients * Why short workouts still work * How meal timing affects metabolism * Why sleep and stress change everything * How depletion affects your body for years If what worked before kids is no longer working, you need a new game plan that fits this season of motherhood.  ---------------------------------------------- Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ 💛 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 Feel Strong, Energized & Reach Your Healthiest Weight Without Hours in the Kitchen or at the Gym Choose the workshop made for your season of motherhood. 👇 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]  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/] 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://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.

107. How I lost 60# postpartum without losing my milk supply…

What if postpartum weight loss didn’t require cutting carbs, tracking every bite, or sacrificing your milk supply? In this episode, I’m breaking down the 5 shifts that helped me lose 60 pounds postpartum,  sustainably. At six weeks postpartum, I wasn’t focused on weight. At six months, I still wasn’t focused on weight & hadn’t lost all the baby weight. I didn’t even own a scale. At one year? Everything shifted. Most of my postpartum weight loss happened between 9–18 months postpartum. Not in the first 9 months. And this was different than my others.  And that’s important. Your body is not on a deadline. Each postpartum experience is different from one another.  What to Listen For * Why postpartum weight loss doesn’t have to a timeline * How to take a break from the scale * Why protein and fiber matter more than restriction * The power of consistent meal timing * How strength training supports metabolism * Why blood sugar regulation is everything * How to stop emotional eating at night * Why supplements matter postpartum * Why habits > outcome goals * How to support your body instead of fighting it Postpartum weight loss is possible  without restriction, obsession, or losing your milk supply. Listen to the full episode, and if you’re ready for step-by-step guidance, grab the free training linked below. I’m cheering for you. You deserve to feel good again. 💛 -------------------------------------------------- Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️ 💛 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 Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig [https://www.busymommeals.com/cookingclassworkshopig] Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly [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 [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/] 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 [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.