The Postpartum Shift

Postpartum doesn’t have to suck. Here’s why... If you’re here, you likely face similar frustrations as my students – frustration with your pre-baby clothes not fitting, chronic exhaustion, mood swings, brain fog, hair loss or seeing your body in the mirror that looks completely different... Maybe you don’t have the time or energy to nourish your body well. Or maybe you’ve tried several diets, counting calories or points, fasting, low carb... or maybe you were told ”just breastfeed & the weight will fly right off” but you’re still stuck wondering ”Why isn’t this working for me? What am I doing wrong?” It’s not that you’re not lazy or don’t have willpower. It’s just that you haven’t tried the right strategy yet. You need a customized nutrition program designed specifically for postpartum & breastfeeding moms so you can regulate hormones & reset your metabolism to boost energy, mood, milk supply, & maintain your healthiest weight long term. And no, you don’t have to count calories, spend hours in the kitchen, thousands at the grocery store or sacrifice your favorite foods or milk supply in the process to get results. Brooke Miller, RD, CLC is a Registered Dietitian and Certified Lactation Counselor who has helped hundreds of moms from all over the world boost energy, mood, metabolism and feel more confident in their bodies. Brooke’s mission is to help moms go from surviving to thriving postpartum. With some sarcasm, humor and guest experts along the way, you’ll feel prepared for & can have an enjoyable postpartum experience! Connect with Brooke on Instagram @nutrition.for.mamas https://www.instagram.com/nutrition.for.mamas/

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Episodes

Tuesday Jun 18, 2024

Whether you’re a runner, a strength training enthusiast, or just looking to stay active during pregnancy and postpartum, this episode is for you! I sit down with Serena to talk all about movement, fueling your body, and how to adjust your workouts in a way that supports your changing body. Plus, we both share our own personal journeys of navigating fitness through pregnancy while being due on the same exact day (how wild is that?!).
Here's a sneak peek:
[2:20] Serena intro
[3:57] Serena shares how her training/running has changed during pregnancy 
[9:27] Importance of nutrition for athletes/active women
[15:27] Common myths and mistakes that women make with their nutrition
[18:47] Simple tips when it comes to optimizing your nutrition for strength and endurance
[25:46] Serena shares her postpartum goals and plans for movement after baby
[30:06] Last minute tips from SerenaPregnancy and postpartum fitness aren’t about pushing through or sticking to rigid routines—they’re about adapting, fueling your body, and staying in tune with what feels good. Whether you’re running, lifting, walking, or just getting back into movement, small, sustainable changes will set you up for success.
You can follow Serena on Instagram @runnergirldietitian. Check out Serena's podcast 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/

Tuesday Jun 11, 2024

Ever wondered what it’s really like to run a business while raising kids? In this episode, I share the raw, unfiltered truth about juggling motherhood, pregnancy, and entrepreneurship. I'm diving into the lessons learned, challenges faced, and the biggest game-changers that have helped me build a successful business while staying present with my family.
If you’ve ever thought about starting your own business—or if you’re already a mompreneur trying to find balance—this episode is packed with real-life insights you won’t want to miss.
Want to start, run or scale your own online business? Check out my mentor James's free trainings here. 
Here's a sneak peek:
[2:51] Transitioning from a corporate job to entrepreneurship while raising a family 
[10:55] The ups and downs of running a business with a best friend 
[15:40] Pivoting from one-on-one coaching to group programs for a better work-life balance & community for my students
[21:11] The power of investing in yourself and your growth as an entrepreneur
[27:57] Setting boundaries and building a team to avoid burnout
Motherhood and entrepreneurship are both incredible journeys, but they come with their fair share of challenges. Whether you’re dreaming of starting a business, struggling to balance it all, or looking for inspiration to take the next step, I hope this episode showed you that you are not alone in this journey.
If you have a passion and a desire to help others, you can create something amazing. The key? Learning, evolving, and being willing to take the leap!
 
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! ⭐️⭐️⭐️⭐️⭐️

Tuesday Jun 04, 2024

Trying to conceive but feeling frustrated, confused, or overwhelmed? You’re not alone. Fertility challenges affect 1 in 6 couples, and navigating this journey can be isolating. In this episode, I sit down with fertility nutrition expert Susan to discuss what really impacts fertility, the role of nutrition, and how to advocate for yourself in the medical system. Whether you're just starting your journey or have been trying for years, this conversation will give you clarity, hope, and practical strategies.
Here's a sneak peek:
[1:10] Susan gets candid about her fertility journey💞
[11:02] The must-know tests to rule out roadblocks 🔬
[14:22] How to shift your perspective during infertility 🧘‍♀️
[20:40] Accepting what is and making peace with the outcome ✨
[26:22] Nutrition tips and myth-busting for fertile wellness 🥗
[30:23] Why one size definitely doesn't fit all on this journey 👶🏼
[36:33] Simple hacks to boost your fertility success 🤰Infertility can be an overwhelming journey, but knowledge is power. By focusing on nourishing your body, advocating for yourself, and finding a support system, you can take proactive steps toward optimizing your fertility. Whether you’re in the early stages of trying or deep into the journey, remember—you are not alone.You can follow Susan on Instagram @nutrition.for.infertility. Check out her free workshop, here. Click here for her course Fertility Nutrition Simplified.
 
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! ⭐️⭐️⭐️⭐️⭐️

Tuesday May 28, 2024

Feeling nauseous, dealing with food aversions, or just struggling to eat during pregnancy or postpartum? You’re not alone. Many moms experience morning sickness, appetite loss, or extreme hunger shifts during these phases. In this episode, we’re diving into why these changes happen, how to manage them, and what to eat when you just don’t feel like eating. Whether you're battling first-trimester nausea or navigating postpartum appetite shifts, this episode will give you practical, realistic nutrition strategies to help you feel better.
Here's a sneak peak:
[1:50] : What do you do when you feel morning sickness, nausea or food aversions
[4:10] : Supplements
[6:47] : Each pregnancy can be different, find root cause of symptoms
[8:40] : Hunger and fullness cues and what to do when you aren't feeling hungry
Eating during pregnancy and postpartum isn’t always easy—between nausea, food aversions, and unpredictable appetite shifts, it can feel overwhelming. But even small changes can make a big difference in keeping your body nourished and your energy up. Whether it’s opting for cold foods, focusing on small, frequent meals, or supplementing when necessary, there are ways to make eating more manageable.
If you’re struggling, don’t hesitate to reach out for support—whether that’s from a medical provider, a therapist, or a registered dietitian. And don’t forget to check out the free postpartum workshop linked below for more tips on healing your body after baby.  💛
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! ⭐️⭐️⭐️⭐️⭐️

Tuesday May 21, 2024

The postpartum period is often painted as a time of joy and bonding, but for many moms, it’s also a time of struggle. Birth trauma, postpartum anxiety, and depression affect so many women, yet they often go undiagnosed or untreated. In this episode, we chat with perinatal mental health expert Andrea Wettero about the realities of postpartum mental health, how to recognize when you need help, and what you can do to start the healing process.
Today we dig into: 
[1:20] : Andrea intro, she shares her birth trauma
[3:50] : Taking care of your mental health after pregnancy 
[9:00] : Parasympathetic nervous system and breathing techniques
[12:28] : Other techniques to get back to a parasympathetic nervous system
[16:29] : Identity shift when becoming a parent and self care
[22:58] : Coping skills that work well for parents with little children
[25:42] : Signs and symptoms to reach out for support
Postpartum mental health struggles are common but not talked about enough. Whether you’re experiencing birth trauma, postpartum depression, or anxiety, you are not alone, and help is available. Healing takes time, but with the right support—whether it’s therapy, medication, coping strategies, or a mix of all three—you can feel like yourself again.
You can follow Andrea on Instagram @nurtured.and.embodied.mama. Check out her website wetterauwellness.com.
We talked about Postpartum Support International. Their hotline is 1-800-944-4773 (you can also text the word 'help' to this number!). You can check them out on Instagram @postpartumsupportinternational.
Want to try the Expecting & Empowered app? Click here and use code nutritionformamas for $30 off annual or $5 off monthly
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! ⭐️⭐️⭐️⭐️⭐️

Tuesday May 14, 2024

Snacking isn’t the enemy! In fact, smart snacking can be a powerful tool for postpartum recovery, sustaining energy, balancing blood sugar, and even supporting milk supply. But not all snacks are created equal. In today’s episode, we’re breaking down the best snacks for pregnancy and postpartum, how to avoid common mistakes, and how to stock your pantry, diaper bag, and desk with snacks that actually help you feel your best!
Today we dig into: 
[1:55]: Your calorie needs when you are pregnant or postpartum
[4:53]: One of the biggest mistakes I see moms making about snacks
[6:45]: Smoothies
[9:50]: Other snack options
Snacking doesn’t have to be unhealthy or mindless—when done right, it can be an essential tool for keeping your energy, mood, and metabolism strong! Whether you’re in pregnancy, postpartum, or just a busy mom on the go, smart snacking is all about balance, protein, and planning ahead.
 
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! ⭐️⭐️⭐️⭐️⭐️

Tuesday May 07, 2024

Feeling overwhelmed in postpartum? You’re not alone! Many moms find the early weeks exhausting, confusing, and isolating. In today’s episode, we chat with postpartum doula and lactation counselor Valerie Trumbauer about how a doula can provide the hands-on help, emotional support, and breastfeeding guidance you need to feel confident and cared for after birth.
Today we dig into: 
[1:24] : Val Intro
[2:22] : The difference between a birth doula and a postpartum doula
[6:15] : What a nighttime doula does
[9:10] : Moms who are prepared for postpartum vs moms who thought they could figure it out as they go
[15:03] : Main pillars moms should be focused on to have successful postpartum experience
[18:30] : Learning baby cues
[21:53] : Last minute tips for moms to have a successful postpartum
Postpartum is a season of change—one that can feel overwhelming without the right support. A postpartum doula can provide guidance, hands-on help, and emotional reassurance, making the fourth trimester a smoother, more empowered experience. If you’re preparing for postpartum or currently navigating the newborn stage, take a step toward more ease and confidence by considering support from a doula or preparing ahead of time.
You can follow Val on Instagram @newparentsacademy. Check out her free workshop, 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! ⭐️⭐️⭐️⭐️⭐️

Tuesday Apr 30, 2024

Caffeine is a lifesaver for many moms, but are you drinking it the right way? ☕ If you're wondering how much caffeine is safe during pregnancy, how it affects breastfeeding, or if your daily cup is making you more exhausted instead of energized, this episode is for you! We're diving into caffeine myths, how it impacts cortisol, and the best way to drink it for energy and well-being.
Today we dig into: 
[2:21] : What is your why
[3:28] : How much caffeine is safe while pregnant 
[4:12] : How caffeine impacts our body
[7:23] : Caffeine and exercise
[9:05] : Know how is caffeine working in your body
Caffeine can be a helpful tool, but it’s important to use it strategically—especially during pregnancy and postpartum! By timing it correctly, pairing it with proper hydration and nutrition, and paying attention to how your body reacts, you can enjoy the benefits without the negative side effects.
Did you love this episode? Be sure to leave a review and subscribe for more expert tips on nutrition, postpartum recovery, and thriving in 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! ⭐️⭐️⭐️⭐️⭐️

Tuesday Apr 23, 2024

Postpartum fatigue is expected—but what if your exhaustion, hair loss, and brain fog are signs of something more? In today’s episode, we dive deep into postpartum thyroid health, Hashimoto’s, and how many moms go undiagnosed. Our guest, Michelle, shares her experience with hypothyroidism, the struggles of getting a diagnosis, and the critical changes she made to reclaim her energy and well-being.
Today we dig into: 
[1:10] : Michele Intro and diagnosis of hyperthyroidism
[2:50] : Common signs and symptoms to look for
[9:45] : Why these issues with the thyroid tend to pop up more postpartum
[12:20] : How stress impacts our thyroid
[15:50] : Habits to add in that could help your thyroid
[18:30] : If you diagnosed with Hashimoto's disease, why you should get tested for celiac and type 1 diabetes
[24:12] : The process/timeline for what it looks like to heal from an autoimmune disease 
[28:18] : Gut health with autoimmune disease and tips on nutrition for gut health
[32:57] : Lifestyle tips for someone who is getting diagnosed
You can follow Michele on Instagram @thrivingautoimmunePostpartum symptoms like exhaustion, brain fog, and weight struggles don’t have to be your new normal. If you’re experiencing lingering issues, it might be time to check your thyroid health. Michelle’s journey shows us that with the right approach—nutrition, stress management, and targeted lifestyle changes—you can feel like yourself again. Be your own best advocate and get the testing and support you need!
 
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! ⭐️⭐️⭐️⭐️⭐️

Tuesday Apr 16, 2024

So much of pregnancy is spent preparing for labor and delivery, but what about postpartum? Many moms are caught off guard by some of the unexpected ways their bodies change after birth. In this episode, we’re diving into three shocking postpartum symptoms that many women experience—but no one seems to talk about. From intense hunger to night sweats and painful cramps, we’re breaking it all down so you can be prepared!
Today we dig into: 
[1:23] : Did you prepare more for pregnancy or postpartum?
[2:42] : Unexpected thing #1
[6:55] : Unexpected thing #2
[10:18] : Unexpected thing #3
Postpartum recovery comes with more than just sleepless nights and baby snuggles—it can also bring unexpected body changes that no one warns you about! From intense hunger to night sweats and painful after-birth cramps, it’s important to know what’s normal and how to support your body through it.
💡 Want to feel your best postpartum? Sign up for my free postpartum workshop to learn how to boost your energy, balance your hormones, and nourish yourself in a way that feels good—without sacrificing your milk supply. Click the link in the show notes to save your seat!
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! ⭐️⭐️⭐️⭐️⭐️

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