119. 3 Meals Under 30 Minutes: High-Protein, Easy Recipes for Busy Moms

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.

119. 3 Meals Under 30 Minutes: High-Protein, Easy Recipes for Busy Moms

Recipes I’m making in class today: Beef & Veggie Stew Crockpot | 4–6 servings * 1.5 lbs stew beef * 2 cups baby potatoes, halved * 2 cups carrots * 2 cups celery * 2 cups beef broth * 1 tbsp olive oil * 1 tbsp Worcestershire sauce * 1 tsp garlic powder * 1 tsp salt * ½ tsp black pepper * 1 tsp dried thyme Directions: Add all ingredients to the Crockpot. Cook on LOW 7–8 hours or HIGH 4–5 hours. Chicken Sausage Sheet Pan 400°F | 4–5 servings * 3–4 chicken sausages, sliced * 1 bag frozen cubed sweet potatoes * 2 cups frozen peppers & onions * Drizzle of avocado oil * 1½ tsp Italian seasoning * 1 tsp garlic powder * 1 tsp salt * ½ tsp black pepper * ½ tsp smoked paprika Directions: Toss everything on a sheet pan. Roast at 400°F for 30–35 minutes, flipping at the 15-minute mark. Mediterranean Cottage Cheese Bowl No cook | 1 serving * 1 cup cottage cheese * 2 tbsp tzatziki, stirred in * ¼ cup cherry tomatoes, quartered * ¼ cucumber, chopped * ¼ orange bell pepper, chopped * Olives to taste * 1 tbsp toasted pumpkin seeds * Sea salt & black pepper to taste Directions: Mix tzatziki into cottage cheese. Top with vegetables, olives, and pumpkin seeds. Serve with crackers or toast. If you think eating healthy means spending hours in the kitchen,  this episode is going to change everything. Registered dietitian and mom of 3, Brooke Miller is busting the biggest myth in nutrition: that healthy meals have to be complicated, expensive, or time-consuming. In this episode, she shares her go-to high-protein meals that have 8 ingredients or less, take under 10 minutes of actual effort, and leave you with barely any dishes. In this episode you'll learn: * The simple 4-part formula for every balanced, satisfying meal * Why decision fatigue, not laziness, is the real reason dinner feels so hard * How crockpot and sheet pan meals can save your weeknights * Why frozen vegetables are just as nutritious (and so much faster) * 3 actual go-to meals Brooke makes on her hardest, most chaotic mom days Eating well doesn't require a Pinterest-worthy kitchen or a culinary degree. It just has to be simple enough that you'll actually do it, even on the hard days. 📌 Say hi & follow Brooke on Instagram: @nutrition.for.mamas   APPLE PODCAST SHOWNOTES:  After listening to this quick podcast episode, go watch the youtube video where I make 3 meals in under 30 minutes (the recipes are included over there) and give you my top nutrition tips when building your meals: https://www.youtube.com/@BrookeMMiller [https://www.youtube.com/@BrookeMMiller] P.S. Don’t forget to hit the subscribe button over on Youtube!   💛 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.

118. Why You Can't Lose Weight After Kids (It's Not What You Think)

Struggling to lose weight after having kids,  even though you're eating less and moving more? Your body is just different now, and the old strategies are working against you. In this podcast, registered dietitian and mom of 3 Brooke Miller breaks down the real reasons weight loss after kids stalls, from nutrient depletion and hormone shifts to cortisol, sleep deprivation, and why eating too little is actually sabotaging your results. You'll learn: * Why your body holds onto weight after having kids (and it's not your fault) * How depleted nutrients secretly affect your metabolism and hormones * The protein and fiber mistake most moms are making * Why cardio alone isn't the answer and what to do instead * Simple, realistic habits that actually work for busy moms No restrictive diets. No hours in the kitchen. Just real talk and practical steps to help you feel strong, energized, and like yourself again.   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.

117. Perimenopause & Menopause: What Every Mom Needs to Know

In this episode, host Brooke sits down with her friend and fellow registered dietitian, Liz Riesen, to have an honest, empowering conversation about perimenopause and menopause. Liz brings over 10 years of clinical experience specializing in hormone health, gut health, and advanced functional lab testing and she's here to help you understand what's actually happening in your body so you can stop guessing and start feeling better. What You'll Learn in This Episode * The earliest signs of perimenopause and why they're so easy to miss * How perimenopause is actually diagnosed * How long does it last? * Hot flashes, hormones & why your experience is unique * Metabolism, weight gain & the mistakes women are making * Nutrition foundations that actually move the needle * Supplements Worth Considering * Supplement Red Flags to Watch For Perimenopause and menopause don't have to feel like something happening to you they can be a season you navigate with knowledge, support, and the right tools in your corner. As Brooke and Liz both emphasized, there is so much hope, and the lifestyle and nutrition changes you make today can make a huge difference in how you feel for years to come. Whether you're in your 30s noticing subtle shifts, or deep in the thick of symptoms in your 40s and 50s, the message is clear: don't wait, don't guess, and don't go it alone. Get your labs done, work with a qualified provider, nourish your body with protein and fiber, move your body with intention, and support your nervous system first. Your hormones are not your enemy and with the right support, this next chapter can be one of your best yet.    💛 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.

116. Night Cravings: Why They Happen + How to Stop

If your evenings feel like a constant cycle of snacking, guilt, and starting over tomorrow… this episode is for you. We’re diving into the real root causes of night cravings and how to stop them by nourishing your body instead of fighting it. What to Listen For (Key Takeaways) * Why night cravings are not a willpower problem * The #1 mistake busy moms make during the day that leads to nighttime overeating * How under-eating (especially protein + fiber) triggers cravings later * The connection between blood sugar imbalance and evening snacking * How stress, overwhelm, and emotional coping show up as cravings * The surprising link between sleep deprivation and hunger hormones * Why skipping meals sets you up for feeling “out of control” at night * How to use a simple bedtime snack strategy to prevent cravings * Why restriction actually makes cravings worse (not better) * The mindset shift that helps you feel calm and in control around food again Night cravings aren’t something you need to fight, they’re something you need to understand. When you start fueling your body consistently and supporting your needs, everything shifts. If you’re ready to feel more energized, in control, and like yourself again, make sure to listen to this episode and take the first step toward nourishing your body the way it deserves.   💛 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.