Claim OwnershipThe Well Nourished Mama
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Hey mama, my name is Brooke and just like you, I want to show up for my kids in the best way possible. But you and I both know that that means our cup needs to be filled first. Here on The Well Nourished Mama podcast, we learn about all the different ways we can nourish our bodies, minds, and souls in every stage of motherhood, including pregnancy, birth, and postpartum. As a mama of 2 and certified postpartum nutritionist, I’m here to educate, empower, and inspire you as you navigate your unique motherhood journey and raise your family. Tune in for episodes each week about nutrition, exercise, wellness, lactation, marriage, and so much more, and walk away with simple but actionable tips to help you be a well nourished mama.
62 Episodes
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In this episode, we explore the hidden dangers of beauty products and their impact on teenagers' hormones during puberty. We dive into the science behind endocrine disruptors, how they interfere with hormonal development, and why they're so common in skincare products. You’ll also learn what ingredients to look for (and avoid) to make safer choices and support healthy growth during these crucial years. Whether you’re a parent or a teen, this episode empowers you to prioritize hormone-friendly beauty products. Click HERE to access today’s shownotes.
In this week’s episode, we’re diving into the dos and don’ts of postpartum supplementation. Learn how to determine if you need supplements and how to choose reliable, high-quality brands you can trust. I’ll also share my top guidelines for essential postpartum supplements versus those that are nice to have, along with some of my favorite brands and exclusive discount codes to make them more accessible. Whether you’re navigating recovery, breastfeeding, or just trying to feel your best, this episode is packed with actionable advice to support your postpartum journey. Click HERE to access today’s shownotes.
In this episode, we dive into the world of baby sleep and share practical tips for creating safe and restful sleep environments. We discuss the dos and don’ts of safe sleep, strategies for navigating babies who only like contact naps, and how to support your baby’s developing circadian rhythm. You'll also learn how to manage night shifts with your partner and involve dads in bedtime routines for a team approach to better sleep. Whether you’re struggling with sleepless nights or just looking for ways to improve your baby’s sleep, this episode has you covered. Click HERE to access today's shownotes.
This week’s episode is all about feeling your best during the holiday season, no matter what’s on your plate—literally and figuratively. We dive into how to enjoy festive foods without the guilt or strict rules, and find balance between savoring holiday treats and staying in tune with your health goals. Whether the holidays bring you joy or feel overwhelming, I’m sharing three simple tips to help you feel good and stay grounded so you can make the most of this special time. Click HERE to access today’s shownotes.
This week’s episode explores the powerful link between trauma and the nervous system with expert somatic coach Kymber Maulden. We discuss how unprocessed trauma can manifest in the body and share ways to identify if you’re holding onto past experiences physically. Kymber also offers simple, effective techniques to support nervous system regulation through diet and body-based practices, helping you work toward healing from the inside out. Tune in to learn how to nurture resilience and bring lasting calm to both body and mind. Click HERE to access today’s shownotes.
Curious about homebirth? This week’s episode dives into the key differences between homebirth and hospital birth, exploring the pros, cons, and factors to consider when deciding if homebirth is right for you. We’ll discuss what you can do to prepare yourself physically, mentally, and emotionally for a homebirth, plus cover the logistics of immediate postpartum care at home. If you’re considering bringing your baby into the world at home, this episode offers practical insights to guide your journey. Click HERE to access today’s shownotes.
This week's episode is all about supporting your immune system by focusing on gut health. We dive into the foods, ingredients, and daily habits that can strengthen your gut, which is where 70% of your immune system lives. Learn how to optimize your diet and lifestyle to keep your gut healthy, boost your immune response, and feel your best year-round. If you prefer to take a natural, holistic, and preventative approach to your health and minimize over-the-counter medication, this episode is perfect for you. Click HERE to access today's shownotes.
In today’s episode, we explore the hidden signs of cortisol imbalance that many moms overlook. We break down how stress affects your body and why certain symptoms like fatigue, irritability, or poor sleep aren’t just something we have to endure as moms. You'll learn simple habits that can boost your energy, improve your mood, and enhance your sleep—without adding more to your busy schedule. Plus, we discuss practical nutrition and lifestyle changes that help regulate cortisol and fit into the demands of mom life. Click HERE to access today’s shownotes.
This week's episode dives into the powerful connection between gut health and mental health. We explore how supporting nutrient absorption, gut permeability, and gut motility can lead to better mood and cognitive function, as well as specific nutrients that are essential for healthy neurotransmitters and hormones that impact depression and anxiety. We also discuss how to seek help from both conventional and functional medicine practitioners to uncover the root cause of your symptoms and find the right approach for healing. Click HERE to access today’s shownotes.
In this week's episode, I’m excited to announce my third pregnancy (a total surprise!) and share what my first trimester has been like so far. I dive into how I’ve been nourishing my body during these early weeks, along with natural remedies for common symptoms like nausea, fatigue, cravings, and headaches. We also discuss the importance of allowing moms to embrace and express all the feelings—both the highs and the lows—that come with pregnancy and motherhood. Whether you're in the thick of it or just starting out, this episode offers support and solidarity for every phase of the journey! Click HERE to access today’s shownotes.
This week's episode is all about reclaiming your power in your healthcare plan. We dive into the most common misunderstandings clients face when receiving a diagnosis and reveal a powerful mindset shift that can transform how you approach medical care. You'll learn how to communicate effectively and respectfully with healthcare professionals while advocating for your health. Plus, we share practical scripts you can use to confidently express your needs and preferences to your doctor. Click HERE for today’s shownotes.
This week's episode dives into the surprising benefits of exercising less and how setting healthy boundaries with fitness is similar to healthy boundaries in human relationships. We explore why, in certain situations, cutting back on exercise can actually be more beneficial for your overall health and well-being, how to assess if you might be overdoing it, and if scaling back could help you thrive physically and mentally. Tune in to discover a balanced approach to fitness that supports both your body and mind! Click HERE to access today’s shownotes.
Nutrition during pregnancy and postpartum feels complicated sometimes, so today we’re learning the difference between counting calories and counting macros, and why the latter can be more beneficial for mamas. Discover tips for maintaining a macro-friendly lifestyle without the need to track or weigh your food, and how my guest Dani navigated her nutrition through different phases of her health journey, including fertility and pregnancy. We also share hacks for increasing protein intake, even with pregnancy nausea and aversions, and discuss a simple mindset shift that can alleviate anxiety and stress around food. Plus, we’ll cover how to approach healthy, safe, and sustainable weight loss during postpartum. Click HERE to access today’s shownotes and resources.
In this week's episode, we're exploring the amazing benefits of pre and postnatal yoga for expecting and new moms. Discover the different types of yoga that are most beneficial during pregnancy and postpartum, and learn how to incorporate yoga with other forms of exercise to create a balanced fitness routine. We'll discuss how pre and postnatal yoga differs from regular yoga and offer helpful tips for beginners looking to start yoga during pregnancy. Plus, get essential guidelines on safely returning to yoga after giving birth, so you can continue to support your body and mind through every stage of motherhood. Click HERE for today’s shownotes.
This week's episode dives into the three-step process that completely transformed my approach to parenting. I share how this method guides me through power struggles, tantrums, and challenging moments with my kids, creating space for all of us to feel our emotions, learn from our mistakes, and grow together. This approach has not only helped me to become a more present and compassionate parent but has also allowed me to heal from my own childhood experiences. Inspired by the principles of renowned child psychologist Dr. Becky, this episode offers practical tools for fostering honesty and respect in your parenting journey. Click HERE to access today's shownotes.
In this episode, we're diving into holistic remedies for hyperemesis gravidarum and discussing the vital role of nutritional support during pregnancy and postpartum. My guest, Amy, shares her experience with fertility and pregnancy complications, as well as her inspiring approach to business and how she prays over every product before it reaches her customers. We also get real about the challenges of motherhood, balancing a business with little ones at home, and finding ways to care for yourself amidst the chaos. Whether you're a mom or an entrepreneur, this episode is packed with insights to help you thrive. Click HERE to access today’s shownotes.
This week’s episode dives into the world of holistic dentistry and the power of protecting your oral health in a non-toxic way. We explore why fluoride might not be the best option for oral care anymore and why hydroxyapatite is a superior alternative. You'll learn how to naturally heal common conditions like sensitive teeth, plaque, pregnancy gingivitis, and even cavities. Plus, we'll discuss the fascinating connection between your oral microbiome and gut health, revealing why taking care of your mouth is essential for your overall well-being. Click HERE to access today’s shownotes.
In this week's episode, we're continuing our conversation from last week and diving deeper into the world of ADHD. Jenna Free explores how the root cause of many ADHD symptoms is nervous system dysregulation and how learning to slow down and ground yourself can help you thrive without medication. She also discusses some of the most common ADHD traits and how to manage them holistically through mindset work and regulation techniques. Jenna is living proof that her practical strategies foster a balanced and fulfilling life, even with ADHD. Click HERE to access today’s shownotes.
In this episode, I share my personal journey with ADHD, from the initial suspicion to getting a formal diagnosis. You'll hear about the symptoms and traits I experience daily and how they've impacted my life. I'll also discuss the strategies and routines I've developed to thrive without relying on medication. Join me as I provide insights and tips for managing ADHD naturally (without medication) and harnessing the superpower that it is. Click HERE to access today’s shownotes and transcript.
In this episode, we dive into the crucial role gut health plays in our children's mood, attention span, digestive health, and motor skills development. We explore specific foods that positively and negatively impact their brains, especially for kids with mood disorders, neurodivergence, sensory processing issues, or autism, and discuss how to adjust their diets accordingly. You'll also learn about simple food swaps and nutrition hacks to boost the quality of your kids' foods, along with easy snack ideas to keep them healthy and happy. Click HERE to access today’s shownotes.
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