The Postpartum Shift

57. How to Meal Plan Without the Overwhelm After Baby

Feeling overwhelmed by meal planning in the postpartum phase? You’re not alone. With sleep deprivation, unpredictable baby schedules, and the demands of breastfeeding, cooking full meals can feel impossible. But what if meal planning could be simple and stress-free? In this episode, we’ll walk through easy, realistic ways to nourish your body without spending hours in the kitchen.
Here's a sneak peek:
[1:31] Meal planning feels impossible postpartum
[2:29] You don't have to plan every meal
[5:43] Brooke's favorite meal prepping tool
[6:29] Mindset shift-done is better than perfect
[8:18] Batch key ingredients 
[9:15] Have a back up plan
Meal planning doesn’t have to be rigid, overwhelming, or time-consuming. By focusing on simple strategies like batch cooking, maximizing leftovers, and having staple ingredients on hand, you can make mealtime easier without sacrificing nutrition. Start small—maybe with just breakfast—and build from there. If you’re looking for more support, check out the free workshop on boosting energy, mood, and metabolism postpartum. Click the link in the show notes to sign up today!
 
Brooke's favorite Veggie Chopper!
 
Want Brooke's No Prep Nutrition Guide? Click here!
 
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!
Watch How Our NEW A.I. Tool Builds Your Personalized Postpartum Nutrition Plan in Minutes, here!
 
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/

56. Traveling While Breastfeeding & Pumping

Traveling while breastfeeding? It might sound overwhelming, but with the right strategies, you can make it stress-free! In this episode, we’re diving into all things breastfeeding and travel—TSA rules, pumping at the airport, storing breast milk, and how to make sure your supply stays intact while you’re on the go. Whether you're flying solo, bringing your baby along, or need tips for keeping milk fresh during long trips, this episode is packed with must-know hacks for pumping moms.Here's a sneak peek:
[1:20] Bringing frozen breastmilk while flying
[4:09] Pumping at the airport and how to travel with fresh breastmilk
[8:11] Hotels are very accommodating 
[11:35] Things are getting easier breastfeeding moms and last minute tipsTraveling while breastfeeding is completely doable with the right preparation! Whether you're flying with your baby or pumping on your own, you don’t have to put your life on hold just because you're breastfeeding. With these tips, you can confidently navigate airports, hotels, and vacations while keeping your milk supply strong. If you found this episode helpful, be sure to share it with a fellow breastfeeding mom and subscribe for more tips on balancing motherhood and health!
Here is the link to Brooke's Amazon shop!
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/

55. Breastfeeding in Public: How to Feel Comfortable and Confident

Breastfeeding or pumping in public can feel overwhelming, especially if you’re worried about judgment from others. Whether you’re a new mom or on your third breastfeeding journey, today’s episode is packed with tips to help you feed your baby with confidence—wherever you are. From choosing the right clothes to using wearable pumps, we’re covering all the essentials!
Here's a sneak peek:
[1:39] Do what makes you feel comfortable
[3:31] A cover may help
[4:32] Types of clothes that make breastfeeding and pumping easy
[7:10] Pumping in public
[9:58] I share my experience pumping at a concert
No matter where you are on your breastfeeding journey, you have the right to feed your baby anywhere, anytime. The key is finding what makes YOU feel comfortable, whether that’s using a cover, choosing the right clothes, or investing in a wearable pump. If today’s episode helped boost your confidence, share it with a fellow mama who might need it, and don’t forget to tune in for Part 2, where we’ll tackle breastfeeding and pumping while traveling!Here is the link to Brooke's Amazon shop!
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/

54. Sex & Intimacy After Baby: Real Talk with Kathryn Lopez LMFT, Life Coach

Bringing a baby into the world changes everything—including your relationship. One of the biggest shifts couples experience postpartum is in their intimacy and sex life. Many moms feel exhausted, touched out, or even disconnected from their bodies after birth. In this episode, we’re joined by Kathryn Lopez, a licensed marriage and family therapist and sex therapist who specializes in perinatal mental health. She’s breaking down the physical, emotional, and relational shifts that impact postpartum intimacy and offering real, actionable advice to help you and your partner reconnect.
Here's a sneak peek:
[1:13] Kathryn intro
[2:01] How sex and intimacy changes after each birth
[7:28] Advice on navigating body image after having baby
[9:32] Communication and love languages
[15:06] What can couples do before baby to prepare for the challenges during postpartum? 
[16:30] Struggles that men go through postpartum and being able to communicate with what you need
[19:43] When should a couple see a therapist about intimacy and sex
[22:05] Ways couples can connect
[25:45] Are there different struggles after having first baby vs having third or fourth baby?
[27:45] It's just a phase
Postpartum intimacy looks different for every couple, and it’s completely normal for things to change after baby. The key is open communication, understanding your body’s shifts, and finding new ways to connect with your partner. Whether you're struggling with feeling like yourself again or trying to rekindle that spark, this episode offers practical steps to navigate this journey together.
If you loved this conversation, make sure to connect with Katherine Lopez and explore more postpartum support. And don’t forget to subscribe to The Postpartum Shift for more expert-backed advice on feeling your best after baby!
You can follow Kathryn on IG here, and website here.
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/

53. How Nutrition and Sleep Can Transform Your Postpartum Journey with Laura Van Luven, RN, PHN, NC-BC

If you’re navigating postpartum life and feel stuck in survival mode, you’re not alone. In today’s episode, Laura Van Luven opens up about her experience raising five kids, including twins, and how nutrition transformed her postpartum recovery. Get ready to take notes on sleep tips, sustainable postpartum eating, and giving yourself grace. Prioritizing nutrition and sleep can truly transform your postpartum experience—just like it did for Laura and her family. Remember, small changes lead to big wins, and every mom’s journey is unique. If you’re ready to feel more energized and in control of your health, tune in to future episodes, subscribe to the podcast, and check out the free workshop linked below. You’ve got this, mama! 💪✨
You can check out Laura's blog here!
Here's a sneak peek:
[1:13] Laura introduction
[3:50] How nutrition played a role her last postpartum experience and how it has impacted her family
[16:10] Twin pregnancy, breastfeeding and postpartum experience
[22:52] Sleep consulting and help families with sleep
[27:08] Sleep tips for single babies and multiple babies
[32:45] Last minute tips on motherhood
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/

52. The biggest mistakes moms make at breakfast

Are you skipping breakfast or just having coffee in the morning? You’re not alone, mama! Many postpartum moms unknowingly make breakfast mistakes that leave them exhausted, moody, and struggling with their metabolism. In this episode, we’re diving into the biggest breakfast pitfalls and simple shifts that will leave you feeling energized, balanced, and nourished all day long.
Want Brooke's Postpartum Breakfast Blueprint? Click here!
Here's a sneak peek:
[1:19] Skipping breakfast
[3:00] Having coffee for breakfast
[5:10] High carb low protein breakfast
[7:45] Balanced breakfast
[9:50] Why having a high protein breakfast will help you feel your bestBreakfast 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/

51. How to stay on track with health goals during cold and flu season

Ever feel like every time you start making progress on your health goals, you or your kids get sick, and everything gets derailed? If so, this episode is for you! I’m breaking down how to navigate cold and flu season while still prioritizing your health, rest, and well-being—even when life gets chaotic.
Here's a sneak peek:
[1:00] What my family has been going through
[2:10] Focus on what you have control over
[4:31] When you are healthy but your kids are sick
[6:22] Pay attention to what your mind does during this season
[9:38] What we do consistently over a long period of time impacts our health more than the few weeks a year we are sick
Mama, your health journey is not about perfection—it’s about consistency over time! Cold and flu season is tough, but taking care of your body in small ways during these rough weeks makes a difference. Prioritize rest, hydration, and simple nourishing meals, and know that you’ll be back on track when you’re feeling better. If you want more support, grab my free workshop on boosting energy, mood, and metabolism postpartum.
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/

50. New Year resolutions - new year, new you!

Every year, we start with big health goals—only to feel frustrated when life gets busy and we fall off track. But what if you set your goals differently this year? In this episode, we’re breaking down the most effective way to set and actually achieve your health goals without overwhelm or burnout. Whether your focus is weight loss, strength training, better sleep, or simply feeling more like yourself, these small, sustainable steps will help you get there!
Here's a sneak peek:
[1:25] The goal I set every year
[2:15] Mistakes in making a goal for the New Year
[4:58] How to break down a goal to be more tangible
[8:48] Start smaller in January and then add on to that goal as it becomes a habit
[10:25] Ideas for New Year's resolutions and they don't have to be weight related
[12:28] Don't put timelines on your goals and how to set yourself up for success with your goals
[15:09] Things to consider on your health journey
Mama, your health goals don’t have to feel overwhelming! By setting small, realistic habits and focusing on consistency instead of perfection, you can create lasting change. What’s one simple habit you’re working on this year? DM me on Instagram @NutritionForMamas and let me know! 
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/

49. How to Mindfully Eat During the Holidays (Without Guilt!)

The holidays are filled with delicious food, family gatherings, and festive treats—but how do you enjoy it all without feeling sluggish, overstuffed, or guilty? In this episode, we’re diving into mindful eating during the holidays so you can truly savor your favorite foods, stay present, and feel your best. Whether you struggle with overindulging or feeling restricted, these tips will help you find balance.
Here's a sneak peek:
[1:33] Heading into holiday meals
[3:15] Aimless snacking
[4:47] The all or nothing mentality around holiday foods
[6:45] What to do if you decide you want to overeat at a meal
[8:03] Stress around the holidays
[11:10] A few meals is not going to make or break your health
Mama, the holidays should be about joy, connection, and delicious food—not guilt or stress. By setting intentions, practicing mindfulness, and listening to your body, you can fully enjoy this season without feeling like you’ve fallen “off track.” Remember, one meal won’t make or break your health! Wishing you a joyful, mindful, and stress-free holiday season. 🎄✨
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/

48. How Stress Affects Your Weight & Health: What Every Mom Needs to Know

Did you know that chronic stress can impact your hormones, lead to cravings, and even make weight loss harder? 😨 Many moms don’t realize the huge role that stress plays in metabolism, digestion, and overall health. In this episode, I’m diving into why stress management is just as important as diet and exercise—and simple strategies to help you navigate stressful seasons (like the holidays!) without feeling like you're spiraling.
Here's a sneak peek:
[1:30] Understanding how our hormones work when stressed
[2:55] Long term effects of stress can impact other things
[5:25] Reaching your healthiest weight
[7:20] How to cope with stress throughout the day
[9:40] Chronic stress can raise blood pressure and cholesterol, learning how to manage it
Mama, stress is more than just feeling overwhelmed—it impacts every aspect of your health, from cravings to metabolism to sleep. The good news? There are small, simple shifts you can make that will help you feel more in control of your health, especially during the holiday season. Take a deep breath—you got this! 💛
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/