The Postpartum Shift

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/

47. The Benefits of Strength Training in Pregnancy & Postpartum Recovery

Curious about the best ways to stay active during pregnancy and postpartum? 🤰💪 In this episode, I sit down with Amy from Expecting & Empowered to discuss the science-backed benefits of exercise, how movement supports mental and physical health, and why strength training can help make labor, delivery, and postpartum recovery easier. Whether you're pregnant, newly postpartum, or just looking for motivation to move, this episode is packed with tips to support you!
You can follow Amy on Instagram @expectingandempowered. Check out Amy's podcast here. For the app click here and don't forget to use Brooke's code NUTRITIONFORMAMAS.
Here's a sneak peek:
[1:11] Amy intro and Expecting and Empowered App
[7:02] Important benefits for a mom to exercise during pregnancy
[15:28] Battling against the all or nothing mindset
[19:43] Benefits of exercising during postpartum that is different than during pregnancy
[24:20] Feeling guilt for taking time for yourself
[29:39] Last minute advice
Mama, your health matters. Whether you're pregnant, newly postpartum, or years into motherhood, movement can help you feel stronger, more energized, and more confident. Start small, listen to your body, and remember—even a few minutes of movement can make a big impact. 💛 Be sure to check out Expecting & Empowered for their expert-designed pregnancy and postpartum workouts!
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/

46. Breaking the Cycle: How to Stop Sneaking Food and Enjoy Eating Guilt-Free

Ever find yourself sneaking food when no one is watching? Maybe you wait until the kids are asleep or hide the evidence before anyone notices. If this sounds familiar, you’re not alone. Many moms struggle with food shame, guilt, and secrecy around eating. In this episode, we’re unpacking WHY this happens and how you can break free from the cycle of sneaking food, so you can eat with confidence and without guilt.
Here's a sneak peek:
[1:25] It is common for a lot of moms
[2:51] If you struggle with sneaking food this is the first thing I want you to do
[7:02] Practice allowing yourself to have that food earlier in the day
[8:45] Why am I doing it?If you’ve ever snuck food because of guilt, shame, or fear of judgment, you’re not alone—but you don’t have to stay stuck in that cycle. By making small mindset shifts and practicing mindful eating, you can enjoy your favorite foods without hiding them. Want more guidance on how to feel in control of your eating habits postpartum? Join my free workshop where you’ll learn how to boost energy, protect milk supply, and nourish your body without restriction. Click the link in the show notes to save your spot!
 
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/

45. Breastfeeding Twins: Tips for Pumping, Weaning & Thriving Postpartum with Megan Yelaney

What is it like to have twins?
Breastfeeding one baby is challenging enough—so what happens when you’re feeding two? In this episode, we’re diving deep into the world of twin motherhood, from pregnancy and birth to breastfeeding, pumping, and weaning. Whether you’re expecting twins or already in the thick of it, you’ll get expert tips and real-life experiences to help make feeding your babies easier and less stressful.
Brooke mentions a nipple ruler for the right flange size, click here for the ruler.
You can follow Megan on Instagram @megdoestwinmotherhood. You can follow her on TikTok, here. Or check out her podcast Meg & Mike Do Marriage.
Here's a sneak peek:
[1:05] Megan intro
[7:25] What was pregnancy like with twins? What things that helps you prepare for birth and have a healthy pregnancy?
[14:45] What were somethings postpartum that helped with having twins? (Breastfeeding, pumping, healing, etc.)
[22:10] Megan's exclusive pumping journey
[34:39] Physical and mental process to start weaning with twins
Feeding twins—whether breastfeeding, pumping, or both—is a unique and demanding journey. But with the right strategies, support, and mindset, you can make it work in a way that feels best for you and your babies. If you're a twin mom or expecting twins, this episode is filled with helpful insights to set you up for success. Want even more guidance on nourishing yourself postpartum while balancing milk supply? Join my free workshop—click the link in the show notes to sign up 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/

44. Can You Drink Alcohol and Still Reach Your Health Goals?

Motherhood is overwhelming, and sometimes a glass of wine feels like a moment of self-care. But can alcohol fit into a healthy postpartum lifestyle? In this episode, we’re tackling a common question: Can I drink alcohol and still reach my health goals? We’ll explore how alcohol affects your metabolism, milk supply, and eating habits—and how to be mindful of your choices without guilt.
Here's a sneak peek:
[1:15] Can I hit health goals and drink alcohol occasionally?
[3:53] Drinking alcohol and food choices
[9:13] What I do if I choose to have alcohol; what about breastfeeding moms?
[11:07] Family history
[12:25] Turning to alcohol as a habitAlcohol isn’t necessary for a healthy life, but it can be part of an enjoyable and balanced lifestyle if consumed mindfully. By reflecting on why you drink, staying aware of how it affects your body, and making intentional choices, you can enjoy alcohol without it negatively impacting your health. If today’s episode resonated with you, take a moment to reflect on your relationship with alcohol and what changes—if any—you want to make. And if you found this helpful, don’t forget to subscribe and share with a mama friend who needs 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/