Nutrition for Mamas
Stop just surviving motherhood. Start feeling good again. I’m Brooke Miller, Registered Dietitian, Lactation Counselor, and mom of three. Inside the Nutrition for Mamas Podcast, we talk all things nutrition, health and mom-life balance. We'll cover postpartum and breastfeeding to quick meals, cravings, and energy struggles. Each week, you’ll get simple, realistic tips that fit your busy life and actually work. Expect honest conversations, guest experts, practical strategies, and a little humor to remind you that you’re doing better than you think. If you’re ready to boost your energy, feel confident in your body, and enjoy food again, you’re in the right place. Connect with Brooke on Instagram @nutrition.for.mamas https://www.instagram.com/nutrition.for.mamas/
Episodes
You think you’re overeating at night because you lack discipline. But the real issue? You’re starting your day on an empty stomach.
If your mornings look like chaos, cold coffee, and zero protein… your metabolism is screaming for help. And by the time the kids go to bed, your body is in full on snack attack mode.
In this episode, I break down why skipping breakfast messes with your hormones, blood sugar, energy, and cravings, and w...
Every year you promise yourself a total makeover... and every year you end up exhausted, overwhelmed, and right back where you started. Not because you’re not motivated. Not because you don’t care. But because you’re trying to overhaul everything at once.
The truth? Real change sticks when you build one small habit at a time in the right order.
In this episode, I’m breaking down why New Year goals fall apart for busy moms and how t...
You do not have to swear off sweets to stay on track. If cookies make you panic, if you feel out of control around dessert, or if you’re already dreading the January spiral… this episode is your permission slip to breathe.
Because yes, you can enjoy dessert and still feel amazing in your body. You just need the right tools, swaps, and mindset going in.
Inside the episode: • Why dessert feels harder this time of year (spoiler: it’...
You're doing everything "right."
You're eating less. You're moving more. You're cutting carbs. You're even breastfeeding, which is supposed to "melt the weight off," right?
Yet the scale isn't budging. Your energy is tanking. Your mood is suffering. And honestly? You're starting to feel like your body is broken.
Here's what nobody tells you: The advice you've been following isn't wrong for everyone… it's just wrong for YOU right no...
“I just ate... why am I STILL starving?"
If you've said this more than once, your body is actually trying to tell you something.
Here's what most moms don't realize: It's not about willpower. It's not about eating more. It's about what you're actually putting on your plate.
The truth is, you could be eating the "right" foods and still feel like a bottomless pit because your meals are missing one critical element and it doesn’t nece...
What I Actually Eat in a Day (As a Dietitian & Mom of 3)
Let me guess, you think dietitians meal prep on Sundays, eat perfectly balanced meals, and never touch a chicken nugget.
Spoiler: Nope.
I'm a registered dietitian and a mom of three. Which means my meals need to be fast, simple, and actually doable on days when I'm running on fumes.
No fancy recipes. No hours in the kitchen. No pretending I have it all together.
In this e...
I used to start my mornings with almond milk lattes, low-fat yogurt, and a protein bar.
All "healthy" choices, right?
Wrong.
Turns out, those foods were spiking my blood sugar, tanking my energy by 10am, and keeping me constantly hungry.
In this episode, I'm breaking down the most popular "health foods" that are secretly sabotaging your energy, hormones, and weight loss and what to eat instead.
🎧 What you'll learn:
----more----Sick of feeling like you’re always putting yourself last? This episode is your wake-up call (yes, this is your tough love coming at you from your dietitian bestie). Brooke breaks down exactly how to align your daily actions with your desire to feel better starting with five-minute wins that actually work for real-life moms.
What to Listen For:
- How “I’m just a mom” thinking is sabotaging...
Feeling exhausted just thinking about dinner? You’re not alone. In this episode, we are getting real about simple healthy eating, even if you hate cooking. Learn how to nourish your body, boost energy, and fuel your milk supply without spending hours in the kitchen.
🔍 What to Listen For:
- Why you don’t need to love cooking to eat healthy
- How Brooke lost 50+ lbs postpart...
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...
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 fati...
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
- Read more
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 ...
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 ForIf that’s been something you’ve been wondering, you’re not alone and you’re not doing anything wrong. In this episode, Brooke debunks the myth that breastfeeding magically melts the weight away and unpacks the real reasons why your body might be holding on to weight (or even gaining). Let’s get to the root of what’s really going on and how to support your hormones, metabolism, and milk supply without restrictive diets or guilt.
Wha...
Are you wondering how many calories you really need while breastfeeding especially if you’re hoping to lose weight without hurting your milk supply? In this episode, Brooke Miller, registered dietitian and lactation counselor, breaks down the biggest myths about calories and weight loss during postpartum. You’ll learn why “eat less, move more” doesn’t work for breastfeeding moms and what to do instead.
What to Listen For
Ever feel like your brain won’t slow down, but somehow you’re still constantly forgetting things, running late, or dropping the ball? This episode is a deeply personal look into my recent adult ADHD diagnosis at 36. I’m breaking down the signs I missed, what finally pushed me to seek help, and how I’m navigating motherhood, business, and daily life with this new awareness.
What to Listen For
- The ex...
81. How I Lost 50 Pounds Postpartum, No Scale, Losing My Milk Supply or Giving Up My Favorite Foods!
What if you could lose 50 pounds postpartum without dieting, counting calories, or losing your milk supply? In this powerful episode, I’m opening up about the exact steps that helped me drop 50 pounds after baby #3 (and get to 10# less than I was before my 3 kids), while still breastfeeding, eating my favorite foods, and living a busy mom life. If you're feeling stuck, this one’s for you. 💪
🔍 What to Listen For
- Read more
What if your doctor isn’t giving you the full picture on PCOS? In this episode, we dive deep into the often-missed signs, symptoms, and nutrition strategies that can completely shift your experience with PCOS, especially if you're postpartum or breastfeeding. You’ll hear from a fellow dietitian who’s walked this path herself and now helps women heal their hormones from the inside out.
What to Listen For:
- Read more
Are you surviving on coffee and sheer willpower? If postpartum exhaustion has left you feeling like a shell of yourself, you’re not alone. In this episode, I’m sharing 10 simple and realistic ways to boost your postpartum energy without sacrificing your milk supply or adding more to your never-ending to-do list.
What to Listen For:
- Why sleep deprivation isn’t the only cause of postpartum exhaustion ...
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