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PODCAST

Nutrition for Mamas

Brooke MIller, RD, CLC

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 as a busy mom. 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

health & fitness nutrition

All Episodes

16:14

137. Confession. The weight loss mistakes I made in...

Nutrition for Mamas ·

2026/10/06

If you’re skipping breakfast, doing cardio all the time, and still not seeing results…this episode is for you. Because some of the biggest things keeping moms stuck are the SAME mistakes I made in my 20s. And yes… I made them while I was literally a college athlete and studying to become a dietitian. 😂 In this episode, I’m breaking down six weight loss mistakes I made years ago that I still see moms making all the time. We talk about: ✨ The breakfast you’re eating that may be backfiring later in

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20:34

136. What every breastfeeding mom needs to know about...

Nutrition for Mamas ·

2026/09/29

Is weaning from breastfeeding supposed to feel this hard?Maybe you’re ready to stop, but your baby isn’t. Maybe your baby seems ready, but you’re the one having a hard time letting go. Or maybe you thought you’d feel relieved… and instead you feel sad, guilty, weepy, or all over the place. In this episode, I’m talking about why weaning can feel so emotional, what is happening with your hormones, and how to make the process easier for both you and your baby. We’re also talking about one BIG

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12:12

135. What all moms need to know about sugar (and if...

Nutrition for Mamas ·

2026/09/22

Do you ever feel like sugar has a grip on you or that you’re addicted and can’t keep sugar or treats in the house? Maybe you’re craving something sweet every afternoon, wondering if fruit is “too much sugar,” or assuming dessert is the biggest problem. But there’s a lot more going on. In this episode, I’m breaking down the difference between added sugar and natural sugar, how sugar can affect your blood sugar, energy, cravings, and weight, and where added sugar may be sneaking into your day without

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20:16

134. Stop Relying on Motivation to Get Healthy 🙃

Nutrition for Mamas ·

2026/09/15

Have you ever wondered why some moms seem to finally get healthy and actually stay consistent, while you feel like you're constantly starting over?Spoiler: they don't have more willpower than you. After helping thousands of moms improve their health, I've noticed there are a few traits that come up again and again in the women who get results AND keep them. And the good news? These aren't traits you're either born with or not. They're skills you can actually build, even if they don’t come naturally

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41:19

133. What Nobody Prepares You for Becoming a Mom with...

Nutrition for Mamas ·

2026/09/08

Everyone preps for birth. Almost nobody preps for what comes after.In this episode, Brooke sits down with Nina Spears, founder of Baby Chick and doula, childbirth educator, and perinatal nutrition expert with 15 years of experience supporting over 800 families. Nina breaks down what pregnancy, birth, and postpartum really look like behind closed doors, and why preparing to become a mother matters just as much as preparing for a baby. In this episode, you'll learn: What most moms wish they'd known

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21:29

132. Why Is It So Hard to Lose the Baby Weight, Even...

Nutrition for Mamas ·

2026/09/01

"If you breastfeed, the weight will just melt right off." It's one of the most common things moms are told, and one of the most common myths a registered dietitian hears.In this episode, dietitian and lactation counselor Brooke Miller breaks down why breastfeeding alone doesn't guarantee weight loss, what's actually working against moms in those early postpartum months, and what to focus on instead of the scale. If you're breastfeeding, had a baby in the last few years, or somewhere in between and

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15:36

131. Should Moms Intermittent Fast? What a Dietitian...

Nutrition for Mamas ·

2026/08/25

Intermittent fasting is everywhere right now. The promise? Drop body fat fast just by changing when you eat. But most of that advice wasn't designed for a mom's body.In this episode, Brooke, a registered dietitian and lactation counselor, breaks down whether intermittent fasting actually works for women, how it shifts across different life stages, and what she recommends to the busy moms she works with every day. If you've ever wondered whether IF is safe while breastfeeding, whether a 16-hour fast

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15:01

130. Do Carbs Make You Gain Weight? The Truth About...

Nutrition for Mamas ·

2026/08/18

Carbs have become the new "fat is bad." Moms are showing up terrified of bread, rice, even fruit. In this episode, Brooke breaks down whether carbs actually cause weight gain, how many you really need, and the one shift that matters far more than cutting carbs out completely.What You'll Learn Carbs aren't the enemy, the type is what matters. Weight gain usually comes from processed, low-fiber carbs, not carbs in general. Swapping for higher fiber, more nutrient-dense options changes

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40:42

129. Osteoporosis & Bone Density: Why Your Bone...

Nutrition for Mamas ·

2026/08/11

Did you know a woman is just as likely to break a bone in her lifetime as she is to get breast, uterine, or ovarian cancer?! Yet bone health rarely makes it onto a busy mom's radar until it's too late...In this episode, Brooke sits down with Dr. John Neustadt, naturopathic physician, founder of Nutritional Biochemistry Inc., and bestselling author of Fracture Proof Your Bones, to unpack what really predicts fracture risk, what's silently working against your bones, and what you can start doing

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17:57

128. Why Am I Not Losing Weight Even Though I Eat...

Nutrition for Mamas ·

2026/08/04

Eating healthy. Cutting back. Maybe even exercising more. And the scale still won't move. 😩If that's you, this episode is for you, mama. Registered dietitian and mom of 3 Brooke Miller breaks down the real, research-backed reasons your weight loss might be stalled, and none of them are "you don't have enough willpower." What You'll Learn Portion sizes are sneaky. Studies show people underreport intake by up to 47% and overestimate exercise by 50%, especially on restrictive diets. Use simple

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12:53

127. Does Eating After 7 PM Cause Weight Gain? A...

Nutrition for Mamas ·

2026/07/28

Many moms have heard the rule: "Don't eat after 7 PM if you want to lose weight." But is there actually any truth to it?In this episode, Registered Dietitian and Certified Lactation Counselor Brooke Miller breaks down one of the most common nutrition myths and explains what the research really says about eating late at night, weight gain, metabolism, and bedtime snacks. You'll learn why the timing of your food matters far less than most people think, how skipping meals earlier in the day can fuel

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16:56

126. How Chronic Stress & High Cortisol Impacts...

Nutrition for Mamas ·

2026/07/21

You've probably seen it all over Instagram: "comment cortisol" and buy a supplement that promises to melt stress belly overnight.In this episode, registered dietitian and lactation counselor Brooke Miller separates fact from fad, explaining exactly how chronic stress and elevated cortisol affect fat storage, blood sugar, muscle mass, and hunger hormones and why busy moms are especially vulnerable. She breaks down the difference between normal, healthy cortisol fluctuation and the chronic stress

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33:48

125. Healthy Eating for Busy Moms: Easy Meal Planning...

Nutrition for Mamas ·

2026/07/14

Ever feel like you're scrambling to figure out dinner every night? In this episode, I'm chatting with Carlie, a busy mom who shares how a few simple changes completely transformed dinnertime in her home. We talk about practical ways to make healthy eating easier, save time during the week, and take the stress out of feeding your family. If you're tired of spending your evenings searching for recipes, making multiple grocery trips, or wondering what to cook, this episode is for you. In this episode,

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17:50

124. How I Lowered My Cholesterol Naturally (Without...

Nutrition for Mamas ·

2026/07/07

If you've ever been told your high cholesterol is "just genetic" and there's nothing you can do but take medication, this episode is for you. I'm sharing the exact, research-backed changes that helped me drop my total cholesterol by 35 points, LDL by 27 points, and triglycerides by 80 points in 12 months, no medication required. As a Registered Dietitian and mom of 3, I'm breaking down the biggest high cholesterol myths (starting with the dietary cholesterol myth, yes, eggs are fine!) and walking

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13:48

123. Is Fat Really Making You Fat?

Nutrition for Mamas ·

2026/06/30

For years, moms were told that eating fat would make them gain weight. So we bought low-fat yogurt. The fat-free salad dressing. The skim milk. But what if that advice actually backfired? In this episode, I'm breaking down where the low-fat craze came from, why so many low-fat foods are packed with added sugar and ingredients your body doesn't need, and what healthy fats actually do for your hormones, metabolism, and hunger levels. If you've been avoiding foods like avocado, nuts, eggs, butter, or

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36:39

122. Pelvic Floor Therapy After Baby: Why "Common"...

Nutrition for Mamas ·

2026/06/23

If your body changes after having a baby, there's probably something that can be improved, even if everyone tells you it's "just part of motherhood." In this episode, I'm joined by Melissa Kate, a pelvic floor physical therapist at Weekes Wellness, to break down the difference between symptoms that are common after childbirth and symptoms that are actually normal. Melissa shares her own surprising journey into pelvic floor PT (involving a very public leak nine years postpartum) and dives deep into

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15:48

121. What I Actually Make for Dinner When I Have No...

Nutrition for Mamas ·

2026/06/16

It's 5 PM. The kids are hungry, everyone's melting down, and you have no idea what's for dinner.In this podcast, I'm sharing the exact healthy 15-minute dinners I make as a registered dietitian and busy mom of 3 when I have no meal plan, no energy, and no time to cook. These are my go-to easy family meals that are high in protein, balanced, budget-friendly, and realistic for busy weeknights. You'll learn: ✔️ My favorite last-minute healthy dinner ideas ✔️ How to build a balanced plate without

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24:53

120. How I Lost 60 Pounds After 3 Babies (No Calorie...

Nutrition for Mamas ·

2026/06/09

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

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9:40

119. 3 Meals Under 30 Minutes: High-Protein, Easy...

Nutrition for Mamas ·

2026/06/02

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

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13:35

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

Nutrition for Mamas ·

2026/05/26

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

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139 results

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