The Postpartum Shift

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 Why not owning a scale helped me lose weight faster postpartum The biggest mindset shift that changed my relationship with weight Why weighing yourself daily might be messing with your mental health The exact breakfast I’ve eaten every day for years (and why it works) How tracking macros (just a few days a week!) helped me meet my goals How many calories you actually need while breastfeeding How blood sugar balance affects weight, mood, and energy Easy ways I sneak in fiber and micronutrients (even with 3 kids!) The surprising role of walking and strength training in my transformation Why consistency beats perfection every single time 🙌 Losing weight postpartum doesn’t have to mean losing your sanity or your milk supply. With simple, consistent habits and a focus on nourishment over numbers, you can feel like you again. If this episode resonated with you, hit that subscribe button, share it with a fellow mama, and check out the free class below. 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

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: The three criteria for diagnosing PCOS and why most women only get partial testing What androgen dominance actually looks like (hint: it’s more than acne and chin hair) Why your irregular or heavy periods might not be “just normal” The surprising role your adrenal glands play in PCOS Four types of PCOS and how to know which one you have Why so many women only get diagnosed after trying to conceive PCOS and breastfeeding: Can it impact your milk supply? (The real answer might surprise you!) Simple food swaps and additions to support hormone balance (including garlic and cranberry juice!) The biggest lab your doctor probably isn’t running: fasting insulin Why you can manage PCOS without restrictive diets and what to do instead You don’t have to stay stuck in the symptoms of PCOS. With the right support, labs, and nutrition strategy, healing is absolutely possible, even while breastfeeding. Whether you were recently diagnosed or have been navigating PCOS for years, this episode gives you the tools and confidence to advocate for yourself. 🎧 Tune in now and don’t forget to subscribe, share with a friend, or check out another episode that dives deeper into postpartum health! Connect with Liz: Website:  Lizriesen.com Instagram: @Lizriesen ----------------------------------------------------------------------- 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/  

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 The top nutrient deficiencies that can tank your energy How to stabilize blood sugar to prevent afternoon crashes The #1 mistake moms make with caffeine that drains energy Why under-eating (or grazing all day) keeps you tired The benefits of electrolytes and hydration for mood and milk supply Quick, realistic ways to move your body for a natural energy boost How simple sunlight exposure can jumpstart your day Why asking for help and outsourcing tasks protects your energy The role of lab testing in uncovering hidden reasons for fatigue Feeling exhausted doesn’t mean you’re failing, mama—it means your body needs support. By nourishing yourself, staying hydrated, moving gently, and getting those key nutrients, your energy can come back even without perfect sleep. 🌟 If this episode gave you a few ideas to try, be sure to subscribe to the podcast so you never miss a tip to help you feel like yourself again. Share this episode with a mama friend who needs a boost, and check out my free class for even more resources to support your postpartum healing journey. ----------------------------------------------------------------------- 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/  

Do you ever feel like you’re living in someone else’s body after having a baby? Postpartum can leave moms feeling invisible, exhausted, and unsure how to care for themselves. In this episode of The Postpartum Shift, I’m sharing 10 simple, doable shifts to help you feel like yourself again—without hours of alone time or fancy routines. What to Listen For: Why postpartum impacts your identity, confidence, and mood. The first simple step you can take today to feel more like “you” again. How a two-minute morning routine can boost your energy for the entire day. The surprising benefits of actually enjoying your morning coffee. How skipping breakfast is sabotaging your energy and mood. Creative ways to create adult connection—even without a babysitter. The powerful impact of a 5-minute nightly wind-down on your sleep and stress. Why speaking to yourself like a friend can transform your confidence. Small acts of self-care that spark joy without guilt or overwhelm. How starting with just one habit can lead to a full postpartum transformation. Postpartum doesn’t have to feel like survival mode. These small, doable shifts can help you reclaim your energy, confidence, and sense of self without sacrificing your milk supply or time with your baby. Start with just one tip from this episode, and watch how quickly the spark returns. ----------------------------------------------------------------------- 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Stop Making This Milk Supply Mistake! 🍼 Struggling with low milk supply? Or maybe your supply goes up for a few days, then suddenly drops again? You’re not alone and you’re not broken. In this episode, I’m sharing the #1 mistake moms make when trying to boost milk supply (and what to do instead). Most tips online only treat the symptom instead of fixing the real root cause. I’ll walk you through how to: ✨ Identify why your milk supply is actually dipping ✨ Avoid common “quick fixes” that can make things worse ✨ Support your body with the right fuel and habits for steady supply ✨ Troubleshoot pumping pain, flange sizing, and nutrient gaps ✨ Build a supply that feels sustainable and stress-free Even if you’re only producing a few ounces a day, it still matters. You can protect and rebuild your supply without burning out or giving up your sanity and favorite foods. 💛 Remember, your body isn’t broken. You just need the right plan for your unique situation. 👉 Listen until the end to learn the steps I use with my clients to increase milk supply and feel good again postpartum. ----------------------------------------------------------------------- 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Does postpartum weight loss feel impossible without tanking your milk supply or energy? In this episode, Brooke busts the “breastfeeding = weight loss” myth and shares what your body actually needs to heal, lose weight, and feel like you again—without dieting or sacrificing your milk. What to Listen For: Why breastfeeding alone doesn’t lead to automatic weight loss The truth about hormone shifts and nutrient depletion postpartum How cutting calories too low can wreck your mood, metabolism, and milk What most “healthy” meal plans miss for breastfeeding moms The 3 essential nutrients you need more of now than during pregnancy Common weight loss mistakes that backfire (and what to do instead) The connection between blood sugar and cravings, mood, and milk Why skipping meals and carbs is sabotaging your goals Simple plate-building strategies that nourish and support healing How to feel good in your body again without guilt or restriction Postpartum weight loss doesn’t have to mean deprivation, milk loss, or exhaustion. By nourishing your body with the right balance of protein, fats, and fiber—and supporting your hormones and metabolism—you can feel energized, confident, and strong again. 💪 ✨ Want the full system and snack guide? Grab Brooke’s free workshop to discover the exact steps she uses with clients to lose baby weight while keeping milk supply strong. ------------------------------------------------------------------------------------------- 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Thinking about trying Ozempic, Wegovy, or Monjaro? You’re not alone. In this episode, Brooke unpacks the pros, cons, and common misconceptions around semaglutide medications for postpartum moms. If you're navigating weight loss, breastfeeding, or just trying to feel like yourself again—this one’s a must-listen. What to Listen For: Why semaglutides like Ozempic are not safe during pregnancy or breastfeeding The hormonal impact of semaglutides and why that matters for moms What happens when you stop taking semaglutides without making lifestyle changes Real talk on the side effects—nausea, vomiting, diarrhea, and more Why some moms regret weaning early just to lose weight What blood sugar imbalance means and how to fix it without meds When Brooke might recommend a semaglutide—and when she wouldn’t The link between protein, blood sugar, and milk supply How semaglutides may decrease milk supply by affecting prolactin and oxytocin Why slow, sustainable weight loss preserves muscle (and feels better) Semaglutides can seem like a quick fix—but for most postpartum or breastfeeding moms, they’re more risk than reward. Brooke encourages moms to first nourish their bodies with real food, movement, and sustainable changes. Medications may have a time and place, but not at the expense of your hormones, energy, or milk supply. --------------------------------------------------------------------------------------------- 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

You’ve read the baby books, taken the classes, and maybe even planned out your postpartum meals. But what about the things no one ever tells you about? In this eye-opening episode, Brooke shares the 3 unexpected symptoms that shocked her the most—even as a postpartum expert and mom of two. If you’ve ever thought, “Why didn’t anyone warn me? ”—this one’s for you.   What to Listen For: Why afterbirth cramps intensify with each pregnancy How breastfeeding triggers uterine contractions (and why it’s actually helpful) The hormonal reason behind postpartum night sweats and body odor The biological purpose of postpartum thirst and hunger What oxytocin has to do with sudden dehydration How prolactin affects sweat and smell for breastfeeding moms Why oversupply = overwhelming hunger for some breastfeeding moms Simple ways to manage postpartum body odor and sweats Practical tips to nourish your healing body without harming milk supply   Postpartum recovery is full of surprises—but knowledge is power, mama 💪. From unexpected cramps to intense hunger and night sweats, Brooke breaks down the real and raw parts of postpartum that aren’t often talked about. Tune in for the support, validation, and practical tips you need to feel like yourself again. 👉 Don’t forget to subscribe to the podcast, leave a review, and share this with a mama friend who needs to hear it. 🎧 Listen now and take the first step from surviving to thriving postpartum.   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/  

What if your employer was holding back thousands of dollars and extra months of maternity leave—and you didn’t even know it? In this episode, we’re diving into the real maternity leave benefits you’re entitled to and how to uncover them. You’ll hear from expert Diane Gatza, founder of California Maternity Leave Consulting, who’s helped thousands of moms maximize their leave, even scoring a full year of paid time off. What to Listen For: Why trusting HR could be your biggest maternity leave mistake How one mom made more money on leave than as a full-time engineer What most employers aren’t telling you about short-term disability benefits How some women are taking a full year off—with up to $96,000 tax-free Simple steps to check your employer documents for hidden benefits How state benefits differ—and what to do if your state doesn’t offer paid leave Why private disability insurance could be a game-changer if you’re not pregnant yet Emotional and physical benefits of extended leave (like easier breastfeeding and bonding) You deserve time to rest, heal, and bond with your baby—and get paid for it. Whether you're in California or another state, this episode arms you with knowledge to uncover hidden maternity leave benefits and confidently advocate for what you’re entitled to. 💪 👉 Don’t forget to check out Diane’s free workshop and her online course if you want expert help navigating your leave. And be sure to subscribe to The Postpartum Shift for more episodes that support you in feeling like yourself again postpartum.   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide for easy, balanced meals that will leave you feeling nourished and satisfied. Click here to get yours today!   ✨ Free Resource Mentioned: Diane’s free California Maternity Leave Workshop (for California moms): https://www.californiamaternityleave.com/5-critical-mistakes-webinar Follow Diane on IG: https://www.instagram.com/californiamaternityleave/ Diane’s Website: https://californiamaternityleave.com/ Maximized Maternity Leave 101 Course: https://www.californiamaternityleave.com/a/2147848815/Lpa3HPZ5 Concierge Maternity Service: https://www.californiamaternityleave.com/a/2147848814/Lpa3HPZ5 ---------------------------------------------------- Catch full episodes of Brooke Miller here on YouTube: https://bit.ly/brookemillerplaylist Subscribe to the channel here: https://www.youtube.com/@BrookeMMiller Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply: https://brookemmiller.com/postpartumworkshop_ig Join The Postpartum Shift Program: https://www.brookemmiller.com/tpr497 Come say hi:  Instagram:  https://www.instagram.com/nutrition.for.mamas/ Website: https://brookemmiller.com/ Favorite Products for Postpartum & Breastfeeding Moms: 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/

Whether you’re newly postpartum or several months in, summer can stir up all kinds of body image struggles. In this episode, Brooke opens up about her own postpartum summers and the lessons that helped her find peace in her body. You’ll walk away feeling supported, encouraged, and ready to make memories—without obsessing over your size. 🎧 What to Listen For: Why summer can be a major trigger for postpartum body image struggles Brooke’s personal postpartum swimsuit stories (including bikini moments just weeks after birth!) Why your clothes not fitting doesn't mean you’ve failed Mindset mantras to repeat on tough body image days The truth about sizing up (hint: it’s not “giving up”) Practical postpartum summer wardrobe tips (spoiler: maxi dresses for the win!) Affirmations that help you release shame and reclaim joy How to shop for swimsuits you’ll actually feel good in Tips to nourish your body with summer-friendly meals and hydration This episode is your summer survival kit for postpartum body image. Whether you’re two weeks or two years postpartum, you’ll walk away feeling more empowered and less alone. Remember, mama—you don’t owe anyone your “old body.” You deserve to feel peace where you are now. 💛 👉 Don’t forget to grab your spot in Brooke’s free workshop [linked below] to learn how to boost your mood, metabolism, and milk supply—without dieting. And be sure to subscribe so you never miss an episode!   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Do you ever feel guilty for wanting a break, eating alone, or needing space from your kids? You’re not alone. In this episode, Brooke shared her personal journey of breaking up with mom guilt—what triggered it, how she reframed it, and the surprising way it made her a better mom, wife, and woman. If you’ve been feeling torn between motherhood and your own needs, this one’s for you. What to Listen For: The moment Brooke hit her breaking point Why mom guilt isn’t a sign you’re doing something wrong The mindset shift that changed everything: “I can be a good mom and…” How setting boundaries made her more present Letting go of “do it all” pressure What helped her feel like herself again The simple question that helped her ditch guilt You are allowed to rest. You are allowed to want more. And you are allowed to prioritize yourself without guilt. When you do, you’ll be a more present, energized, and joyful version of yourself—and your family will feel that, too. 💗 Tune in to this episode if you’re ready to move from survival to self-care. You’ve got this, mama.   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Feeling overwhelmed by gluten-free living? Whether you're newly diagnosed with celiac—or supporting your child through it—you’re not alone, mama 💛. In this episode, I open up about my 15-year journey with celiac and my son’s recent diagnosis. I’m breaking down what to eat, how to handle eating out, and how to shift your mindset so gluten-free feels empowering, not restricting. 🎧 What to Listen For: What celiac disease actually does to your gut (and why diagnosis matters) My son’s recent diagnosis and how we’re navigating it as a family The mindset shift that made gluten-free living sustainable Grocery shopping tips that won’t break the bank Why gluten-free doesn’t automatically mean “healthier” What to look for when reading food labels (and what to skip) How to dine out or grab fast food without stress My go-to gluten-free snacks for travel, school, and diaper bags Why it’s okay to feel frustrated—and how to move through it with grace Gluten-free living might feel scary at first, but I promise—it gets easier 💛. With the right mindset, the right tools, and a little support, you can thrive, not just survive. If this episode resonated with you, I’d love to see you in my free workshop (linked below!) and over on Instagram @NutritionForMamas. You’re not alone in this—let’s figure it out together. 🎧 Listen now, share with a mama friend, and don’t forget to leave a review if this episode helped you.   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

If you’re dealing with frustrating skin changes after having a baby—you're not alone. This episode is a must-listen. Clinical nutritionist Jennifer Fugo breaks down what’s really going on with postpartum rashes, what they signal about your health, and how to start healing from the inside out. Here's a sneak peak: [01:04] Meet Jennifer Fugo: Clinical nutritionist and skin health expert [02:17] Common skin issues during pregnancy—what’s normal, what’s not [04:48] Why acne during pregnancy varies so much (and what might be driving it) [05:46] Postpartum skin issues that appear after baby arrives—and why they surface [08:54] What cradle cap really means and how to treat it naturally [11:12] First steps you can take today to improve skin health from the inside out [16:36] Jennifer’s top 3-5 foods for healing and supporting your skin [17:41] Additional strategies to balance hormones, support detox, and calm skin inflammation [19:05] How to get Jennifer’s free Skin Rash Root Cause Guide and connect with her clinic   If you’ve been battling rashes, inflammation, or frustrating postpartum skin symptoms, you’re not alone—and you’re not stuck. Healing your skin starts from within, and the tips in today’s episode are the perfect first step. Tune in now to learn how to support your body through nourishment, not deprivation. 🎧💗 💡Ready for more? Don’t forget to subscribe, leave a review, and check out our free workshop on healing hormones and metabolism postpartum!   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Ever wonder how food might affect your mood after baby? In this episode, Brooke dives deep into the powerful connection between postpartum depression and nutrition. Learn how small, nourishing changes can support your mental health, mood, and healing during one of the most emotionally intense seasons of motherhood. Here's a sneak peek: [1:17] How nutrition can help prevent postpartum depression [3:55] A whole-body approach to healing [5:11] Common postpartum nutrient deficiencies [8:51] Gut health’s role in mood and depression [11:20] The #1 habit that boosts my mood Your nutrition doesn't just impact your body—it powerfully shapes your emotional and mental well-being. In this episode, Brooke equips you with practical, nutrient-based strategies to reduce your risk of postpartum depression and reclaim your energy and joy. 💛 👉 Ready for more? Don’t forget to subscribe, leave a review, and grab your free seat to the mood-boosting workshop linked in the show notes!   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Just because postpartum exhaustion is common doesn’t mean it’s normal. If you’re tired of feeling tired all the time, this episode is for you. Brooke shares proven ways to reclaim your energy without losing your milk supply or sanity. 💡 In this episode, you’ll learn: [1:00] Why exhaustion is common—but not normal postpartum [9:14] The top nutrition mistake moms make postpartum [10:13] Balancing blood sugar to prevent energy crashes [10:58] Signs you may have nutrient deficiencies (like iron) [12:29] How food sensitivities can quietly steal your energy [13:46] The connection between mood, depression & fatigue [14:07] Why a simple daily walk can transform your energy [15:45] Finding your root cause for exhaustion—and fixing it   You deserve to feel energized, nourished, and like yourself again—without sacrificing your milk supply or peace of mind. Start by identifying your root cause and making one small change today. I’m cheering for you, Mama! 💪✨   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift?  Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

What’s your relationship like with the scale? Supportive… or toxic? In this episode, we’re having a real talk about that little number that can hold way too much power. If stepping on the scale has ever messed with your mood, your motivation, or your sense of self-worth—you are not alone. I’m walking you through why weight might just be a side effect (not the goal), how to stop using the scale as your main measure of progress, and how to start tuning into what actually matters when it comes to healing postpartum. This isn’t about ignoring your goals—it’s about shifting your focus to real signs of success, like better energy, stable moods, stronger metabolism, and food freedom. 💪✨ 💡 In this episode, you’ll learn: [1:02] Why weight changes can be a side effect, not the main issue [4:42] The mind game the scale plays—and how it sabotages your progress [6:55] Signs it’s time to break up with your scale (even temporarily) [11:35] Non-scale victories: how to actually measure progress [14:22] Learning to tune into hunger and fullness cues [14:57] Cold turkey or weaning off? How to step away from the scale [16:54] When (and how) to know if you’re ready to bring the scale back If the scale is stealing your joy or hijacking your progress, it might be time to redefine what success looks like. Tune in for a refreshing perspective and simple shifts you can make today to feel more empowered in your postpartum journey. 💛 Share this episode with a mama who needs this mindset shift—and don’t forget to hit subscribe for more encouragement every week.   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Your six-week postpartum checkup is often seen as the finish line for recovery—but let’s be real: does a quick chat about birth control and a number on the scale really reflect how you’re doing? In this episode, I’m pulling back the curtain on what postpartum healing actually looks like beyond that standard appointment. We’re talking about how to nourish your hormones, protect your metabolism, and stop letting the scale define your progress. Because thriving postpartum isn’t about shrinking your body—it’s about replenishing it. 💪✨ You’ll hear my personal experience with postpartum checkups (including how triggering the scale was), what I focused on those first few months, and how my approach shifted after each of my babies. Let this episode be your reminder: healing is not a one-size-fits-all process—and your body deserves more than just a weigh-in. 🔍 Sneak Peek Inside the Episode: [1:02] I share about my 6-week postpartum checkup, birth control, getting weighed [4:21] My focus for the first two months postpartum [9:25] What to do after the first two months? [12:41] My second and third postpartum experience [14:00] We have a belief about what it means to get down to our pre-baby body and how you talk to your body about it Your six-week appointment doesn’t define your healing. Tune in for encouragement and practical strategies to support your hormones, mood, metabolism, and mindset—because you deserve to feel good in your body again. 💛 If this episode resonates, send it to a fellow mama who needs a reminder that her body is doing an amazing job—and hit subscribe so you never miss a dose of postpartum support. 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide for easy, balanced meals that will leave you feeling nourished and satisfied.  Click Here to Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

🍫 Ever feel like you just can’t stop craving sweets? You’re not alone—and it’s not a willpower problem. In this week’s episode, I’m diving into the real reasons behind sugar cravings (especially in postpartum) and why it might feel like you’re addicted to sugar. I’ll also share the exact strategies that helped me get out of the sugar-crash cycle without cutting out the foods I love. Here’s what we’ll cover: 🌀 [2:00] What a sugar crash actually feels like (and the symptoms to look for) 🔍 [3:24] The real root causes behind those intense cravings 🛠️ [4:29] How to fix the root—not just slap a Band-Aid on it 💭 [6:53] A personal story: when I felt most addicted to sugar 🤱 [7:30] Why sugar cravings are so common for postpartum moms 😔 [9:24] Guilt, shame, and the hidden beliefs we hold around sugar If you’ve ever thought, “Why can’t I just eat better?”—this one’s for you. 🎧 Tune in now and learn how to nourish your body in a way that actually works with your cravings, not against them.   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Is breastfeeding really the magic key to postpartum weight loss? 🤱⚖️ In this week’s episode, we’re busting a major myth that leaves so many moms feeling confused, frustrated, and even defeated. Brooke gets real about what actually happens with your weight while breastfeeding—and what your body really needs to heal, feel good, and support your milk supply. Here’s what we’re diving into: ⏱ [3:15] — Why breastfeeding doesn’t guarantee weight loss (and what to focus on instead) 🍽 [4:20] — How calories and nutrition really work while nursing 🧬 [5:35] — The role of hormones and metabolism in postpartum weight 🍬 [8:10] — Blood sugar balance and why it matters more than you think 😩 [11:00] — How stress impacts weight and healing 💛 [12:50] — What you can control—and how to take empowered action Whether you're weeks or months into your journey, this episode will help you shift from frustrated to informed. Let’s clear up the confusion and start feeling good in your body 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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/

Being a medical mama comes with a unique set of challenges—appointments, therapies, equipment, and nonstop caregiving. In this heartfelt conversation, I sat down with a fellow medical mama and dietitian, Shanna from Wellness for the Win, to talk about what it really looks like to take care of yourself when your child’s needs are constant. If you’re feeling burnt out, this episode is for you. Here's a sneak peek: [0:45] Shanna Intro [1:43] Medical moms and the diagnosis of their children [5:24] The gap and the gain book [7:48] Mental and physical health for moms, Shanna shares about going to therapy [10:58] The benefits of exercise [16:21] Faith has helped through medical diagnosis [19:36] Having a balanced breakfast is key and waiting to have coffee later in the day [22:45] Accepting help [25:18] Having regular date nights is a priority  [27:59] Maintaining friendships [31:23] Mental and physical health are intertwined Being a medical mom often means putting others' needs first—but your health and wellness deserve attention too. This episode offers real, sustainable strategies to help you build strength, resilience, and balance in your everyday life. Don’t miss this heartfelt and hope-filled conversation with me and Shanna. 💛 🎧 Hit play now—and if this resonated with you, share it with a fellow mama and subscribe for more encouragement each week! You can follow Shanna on Instagram @wellnessforthewin   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. If you’ve been making these common mistakes, don’t stress—small changes can have a big impact! Grab my Postpartum Breakfast Guide 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 Join the Free Workshop: 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  Ready to join us inside The Postpartum Shift? Click here! Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here!  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/