Nutrition for Mamas

27. How to Feel Confident in Your Changing Body During Pregnancy

If you’ve ever felt anxious about pregnancy weight gain or struggled with body image during pregnancy, you are not alone! Today, I’m breaking down the myths around pregnancy weight recommendations, why your weight gain journey may look different than someone else’s, and how to focus on feeling strong, nourished, and confident instead of obsessing over the scale.
Here's a sneak peek:
[1:10] Each of our experiences are unique 
[2:32] BMI and how doctors use it 
[5:20] Obsessing over the numbers and factors that can impact pregnancy weight gain
[7:14] How do you feel about the weight gain?
[11:03] What changes after a baby comes?
[14:00] What to focus during pregnancy instead of the numbers?
[18:14]I share how my weight gain has been different with each pregnancy
Pregnancy and postpartum are full of changes—some exciting, some challenging. But the number on the scale does not define your health or worth as a mom. Instead of obsessing over weight gain, focus on nourishing your body, moving in ways that feel good, and showing yourself kindness through this transition. If this episode resonated with you, share it with a mama who needs to hear it!
 
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/

26. Tired, Moody, Craving Sugar? Your Blood Sugar Might Be the Problem!

Are you constantly exhausted, struggling with mood swings, or battling cravings? You’re not alone, and it’s NOT just part of postpartum life! Blood sugar balance plays a massive role in energy, metabolism, and even weight loss. In this episode, I share my personal experience with a major blood sugar crash and why every mom—whether pregnant, postpartum, or just trying to feel her best—needs to pay attention to blood sugar balance.
Here's a sneak peek:
[1:34] Common signs and symptoms your blood sugar is off balance 
[2:22] I share my blood sugar story
[10:22] Wake up call
[12:10] Being able to identify what blood sugar highs and lows look like and feel like in your body
[15:15] When the doctor tells you to just lose weight and your blood sugar will be okay and how that is backwardsBlood sugar balance isn’t just about diabetes—it affects every part of how you feel every day. If you’re struggling with energy crashes, mood swings, cravings, or weight gain, your blood sugar could be the missing piece. The good news? You can take control and start feeling better. For personalized support, meal plans, and expert guidance, check out The Postpartum Shift—you’ll find all the details in the show notes!
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/

25. Pregnancy Tips for a Smoother Postpartum Experience

Pregnancy is just the beginning—postpartum recovery is where the real work begins! 🌿 In this episode, I’m sharing my top tips for a healthy pregnancy and how to set yourself up for easier healing, more energy, and better mental health after birth. Whether this is your first baby or your third, these small habits make a huge difference!
Here's a sneak peek:
[3:10] Walking
[5:25] Strength training
[7:50] Eating schedule and calorie needs
[12:02] Consistent bed time
[13:25] Tuning into how I am doing with stressPregnancy is the best time to start preparing for postpartum! By focusing on movement, nutrition, stress management, and sleep now, you can set yourself up for a smoother, healthier recovery. These simple changes don’t just impact postpartum—they’ll help you feel better through pregnancy, too. Start small, stay consistent, and give your body the support it needs!
 
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/

24. How to Save Time and Money on Groceries as a Busy Mom with Rachel Coons

Are you tired of overspending on groceries but feel like healthy eating is just too expensive? This episode is for you! Rachael and I are sharing tips for meal planning, grocery shopping, and cutting costs while still nourishing your family. Whether you're struggling with food waste, impulse buys, or the temptation of takeout, this conversation will help you shop smarter, save money, and eat healthier—all without the stress!
Here's a sneak peek:
[1:11] Rachel intro
[2:57] How to make health and nutrition changes without breaking the bank
[6:35] Food waste and wanting convenience 
[9:18] Costco, intentional spending and our favorite stores
[14:56] How to meal plan and shopping your pantry
[18:25] Do I need to buy all organic and choosing to save time, money or both
[22:42] What is your rich life?
[27:29] Last minute tips to focus on the save money on groceries, advice for going from 2 kids to 3 kids
This episode is packed with practical, money-saving grocery tips that can help busy moms save hundreds each month—without sacrificing their family's health! Whether you’re looking to cut costs, reduce food waste, or make meal planning easier, these strategies are designed to work in real life.
Ready to start saving? Take the next step by tracking your grocery spending for the next 30 days and challenging yourself to reduce it!You can follow Rachel on Instagram @heyrachelcoons. For Rachel's free workshop click 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/

23. How to Feel Good in Your Postpartum Body This Summer (Without the Pressure)

Summer is here, and so is the pressure to have a “hot mom bod.” But what if you could feel confident in your body without extreme diets or self-criticism? In this episode, I share my personal struggles with body image, why the pressure to "bounce back" is damaging, and how to make sustainable changes that actually make you feel good—mentally and physically.
Here's a sneak peek:
[1:50] I share something I struggle with
[4:12] Respect for your body
[8:23] Adding sustainable habits
[10:10] Taking timelines off the table and dressing the body you have now
[14:00] Takeaways from this episode
Your postpartum body is not something that needs fixing—it’s something that deserves respect. But if you want to make changes, it’s important to do it sustainably and with self-compassion.
Give yourself grace, remove the pressure of a timeline, and focus on feeling good in your body rather than chasing an unrealistic ideal. No matter what your summer body goals look like, put on that swimsuit, get in the water, and enjoy these moments with your kids. You deserve that joy! 💖
Loved this episode? Send me a message on Instagram (@nutrition.for.mamas) and share your favorite postpartum-friendly swimsuit finds!
 
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/

22. Running & Exercising while pregnant with Serena Marie RD

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/

21. The Truth About Being a Mom, Entrepreneur & Business Owner

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! ⭐️⭐️⭐️⭐️⭐️

20. How to optimize your fertility with Susan Portz, MS, RD

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! ⭐️⭐️⭐️⭐️⭐️

19. Pregnancy & postpartum food aversions

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! ⭐️⭐️⭐️⭐️⭐️

18. Postpartum Mental Health with Andrea Wetterau, LICSW, PMH-C

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! ⭐️⭐️⭐️⭐️⭐️