After having kids, a lot of moms keep trying the same things that worked before pregnancy… and wonder why nothing works anymore.

In this episode, I share the real reason your body responds differently after kids to your nutrition, exercise and habits and the simple shifts that helped me lose 60 pounds postpartum and feel healthier than ever.

This isn’t about eating less or trying harder. It’s about supporting your metabolism, hormones, and energy in a way that actually fits busy mom life.

• Why what worked before kids often stops working
• The biggest mistake moms make with weight loss
• Why restriction makes cravings worse
• The power of protein, fiber, and nutrients
• Why short workouts still work
• How meal timing affects metabolism
• Why sleep and stress change everything
• How depletion affects your body for years

If what worked before kids is no longer working, you need a new game plan that fits this season of motherhood.

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

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/

My Favorite Vitamins & Supplements: 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 my store here: 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.

What if postpartum weight loss didn’t require cutting carbs, tracking every bite, or sacrificing your milk supply?

In this episode, I’m breaking down the 5 shifts that helped me lose 60 pounds postpartum, sustainably.

At six weeks postpartum, I wasn’t focused on weight. At six months, I still wasn’t focused on weight & hadn’t lost all the baby weight. I didn’t even own a scale. At one year? Everything shifted.

Most of my postpartum weight loss happened between 9–18 months postpartum. Not in the first 9 months. And this was different than my others.

And that’s important. Your body is not on a deadline. Each postpartum experience is different from one another.

• Why postpartum weight loss doesn’t have to a timeline
• How to take a break from the scale
• Why protein and fiber matter more than restriction
• The power of consistent meal timing
• How strength training supports metabolism
• Why blood sugar regulation is everything
• How to stop emotional eating at night
• Why supplements matter postpartum
• Why habits > outcome goals
• How to support your body instead of fighting it

Postpartum weight loss is possible without restriction, obsession, or losing your milk supply.

Listen to the full episode, and if you’re ready for step-by-step guidance, grab the free training linked below. I’m cheering for you. You deserve to feel good again. 💛

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💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

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/

Postpartum weight loss isn’t about more willpower.

After my third baby, I stopped trying harder… and started letting go of things.

In this episode, I’m sharing the simple shifts that helped me lose 60+ pounds, boost my energy, and feel like myself again without sacrificing my milk supply, spending hours in the kitchen or getting a gym membership.

• Why postpartum weight loss isn’t about eating less
• The power of consistent meal timing
• Why skipping meals backfires
• How to stop nighttime bingeing
• The benefit of short morning workouts
• Why simple meals win
• Letting go of perfectionism
• Supporting hormones and metabolism
• One question to ask before eating

If you feel stuck in your body after babies, you’re not broken. You’re likely undernourished and overwhelmed.

Listen to the full episode for the step-by-step breakdown and grab the free training below if you’re ready for support. I’m cheering for you! 💛

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💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas

Free Workshop: How Busy Moms Reach Their Healthiest Weight Without Spending Hours in the Kitchen: https://www.busymommeals.com/cookingclassworkshopig

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

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/

Have you ever wondered what would happen if you stopped drinking, even just for a month?

In this episode, I’m sharing my honest experience with Dry January for moms, how it unexpectedly turned into 60+ days alcohol-free, and what I learned about sleep, weight loss, hormones, ADHD, and motherhood along the way.

If you’ve ever used wine to unwind… struggled to lose weight… or questioned your relationship with alcohol, this conversation is for you.

What to Listen For:

• Why alcohol was disrupting my sleep (and how better sleep boosted my energy almost instantly)
• The surprising connection between ADHD and alcohol consumption
• Why one night of drinking can impact your hormones and cravings the next day
• How alcohol affects leptin and ghrelin (your hunger and fullness hormones)
• The real impact of alcohol on weight loss and metabolism
• How alcohol can stall postpartum fitness and health goals
• What moms need to know about alcohol and breastfeeding
• How to approach Dry January for moms without extreme or all-or-nothing rules

Dry January and taking a break from alcohol for moms isn’t about restriction. It’s about awareness with your relationship with alcohol and when you use it.

If you’re feeling exhausted, stuck in your weight loss journey, struggling with cravings, or just not feeling like yourself… this episode will help you reflect on whether alcohol is helping or hurting your goals.

If this resonated with you, share it with another mama. And if you’re ready to feel energized, balanced, and confident again after having kids, join my free workshop linked below. I’m cheering for you!

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💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

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 eat “perfectly” all day… then lose control at night?

You’re not lazy. You’re not broken. And this is not a willpower problem.

In this video, registered dietitian, lactation counselor, and mom of three Brooke Miller explains why nighttime cravings hit so hard for moms and exactly how to stop the cycle without restriction, guilt, or extreme dieting.

If you find yourself:

• Raiding the pantry after the kids go to bed • Thinking about food even when you’re not hungry • Feeling out of control at night • Overeating on weekends after being “good” all week • Using food to cope with exhaustion or stress • Waking up guilty the next morning

This episode will help you understand what’s actually going on in your body and brain.

You’ll learn:

• Why cravings are delayed until nighttime • How under-eating protein and fiber fuels night eating • The link between stress, cortisol, and cravings • How sleep affects hunger hormones (leptin & ghrelin) • Why emotional eating increases at night • What to eat earlier in the day to prevent night snacking • How to build a balanced evening snack • Blood sugar friendly snack ideas before bed • Healthier ways to decompress without using food • How to stop nighttime overeating without cutting foods out

Brooke also shares realistic strategies for busy moms, including how to plan snacks, reduce stress eating, and feel more in control around food even in the most exhausting seasons of motherhood.

💛 If you want simple, high-protein meals that take 15 minutes or less, check out Busy Mom Meals below.

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

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/

Can intuitive eating and weight loss exist at the same time… especially after having kids?

In this episode of Nutrition for Mamas, postpartum dietitian Brooke Miller talks with board-certified psychiatrist Dr. Stefanie Reinald about the real, nuanced middle ground between intuitive eating and wanting to lose weight as a mom.

If you’ve ever felt:

• Guilty for wanting your jeans to fit again • Confused by anti-diet culture • Uncomfortable in your postpartum body • Afraid to track food but unsure what your body needs • Told you must “accept your body” even when you don’t feel healthy

This conversation is for you.

We discuss: • What intuitive eating actually gets right • Where intuitive eating can miss the mark for moms • Why wanting weight loss is not automatically unhealthy • How nourishing your body can naturally support fat loss • Protein and fiber needs for postpartum moms • Hormones, set-point weight, and metabolism after pregnancy • When tracking food helps vs when it hurts • Why the scale is neutral (but not always helpful) • GLP-1 medications and modern weight culture • How to feel more comfortable in your body today • Healthy motivation vs punishment mindset

Dr. Reinald shares clinical insight from working with women with eating disorders, postpartum mental health struggles, and hormone imbalances, along with her personal experience as a mom of four.

This episode is Part 2 of our burnout series.

Watch Part 1 for burnout, hormones, ADHD in moms, and exhaustion after baby.

📍 Connect with Dr. Stefanie Reinald Websites: https://www.stefanireinoldmd.com/ http://www.wholeheartedpsychiatry.com/

Instagram: https://www.instagram.com/thehormonepsychiatrist

Websites: https://www.stefanireinoldmd.com/

http://www.wholeheartedpsychiatry.com/

Instagram: https://www.instagram.com/thehormonepsychiatrist

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

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 a mom who feels exhausted, overwhelmed, and mentally drained… even when your baby is sleeping?

You are not lazy. You are not broken. And this is not “just motherhood.”

In this episode of Nutrition for Mamas, postpartum dietitian and lactation counselor Brooke Miller interviews board-certified psychiatrist Dr. Stefanie Reinald to unpack what burnout in motherhood really looks like, how it differs from postpartum depression and anxiety, and why so many moms feel depleted years after having a baby.

We cover: • Signs of mom burnout vs postpartum depression • Why nutrient depletion after pregnancy makes exhaustion worse • Hormone shifts after birth that impact mood, focus, and energy • Iron deficiency, vitamin D, and under-eating postpartum • Why ADHD is often diagnosed after motherhood • The mental load of modern moms • Working moms vs stay at home moms and burnout risk • Why “pushing harder” makes things worse • Simple ways to feel like yourself again without optimizing your life to death

Dr. Reinald shares clinical insight from working with thousands of women plus her own experience as a mom of four navigating postpartum mental health, career pressure, and identity loss.

If you’ve ever thought:

“I shouldn’t feel this tired.” “I used to handle more than this.” “I love my kids but I feel empty.”

This episode will change how you see your body, brain, and season of life.

🎧 Part 2 covers intuitive eating, weight loss after baby, and finding balance without dieting

📍 Connect with Dr. Stefanie Reinald:

Websites: https://www.stefanireinoldmd.com/

http://www.wholeheartedpsychiatry.com/

Instagram: https://www.instagram.com/thehormonepsychiatrist

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

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're eating healthier or less than you did before kids. You're trying so hard. But the scale won't budge and you're exhausted. If weight loss used to feel easy and now feels impossible, this episode is for you.

I'm breaking down why your body responds differently after kids, why "trying harder" actually backfires, and what actually works to lose weight in this season without burning yourself out.

In This Episode, You'll Learn:

• Why weight loss feels so much harder after kids (even years later)
• What actually changes in your body after pregnancy, birth, and breastfeeding
• How depletion, stress, and mental load impact your hormones and metabolism
• Why "trying harder" and eating less keeps you stuck
• What happens when your body goes into protection mode
• Why staying stuck can feel safer than changing (even when you want results)
• The real shift busy moms need: support, not punishment
• What actually works: consistent meals, enough protein, simple routines
• Why consistency looks different now (and that's okay)
• How I lost 60 pounds and got 20 pounds under my pre-baby weight after three kids

Weight loss after kids isn't harder because you lack willpower. It's harder because your body is more sensitive to stress and underfueling. When you skip meals, live off coffee, and push through exhaustion, your body goes into protection mode and holds onto weight. The solution isn't eating less or doing more. It's supporting your body with enough protein, stable blood sugar, consistent meals, and simple movement. Weight loss becomes a side effect of support, not punishment.

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Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Is your toddler a picky eater? Save your seat in this FREE training with my dietitian bestie & picky eating expert: https://nutritionforlittles.com/freetraining-aff/?ref=brooke57

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/