The Postpartum Shift

Are you doing “all the right things” and still not feeling like yourself postpartum? In this episode, Brooke pulls back the curtain on the most common postpartum weight loss mistakes that leave new moms depleted, discouraged, and doubting their bodies. Whether you’re breastfeeding or not, this real-talk guide is packed with empowering insights to help you nourish, not punish, your body as you heal. What to Listen For Why cutting out carbs can wreck your milk supply and your energy The truth about keto and who it's actually for (hint: it's not breastfeeding moms) Intermittent fasting: when it’s okay and when it can be dangerous The #1 reason you should never skip breakfast postpartum How juicing, detoxes, and “cleanses” are harming more than helping GLP-1 medications (like Ozempic) and why Brooke never recommends them while breastfeeding How scrolling at night disrupts your hunger hormones Why strength training is more effective than cardio for weight loss postpartum The dangers of all-or-nothing thinking with food and exercise What balanced meals (with protein, fiber, and fat) actually do for your Postpartum weight loss doesn’t have to mean restriction, guilt, or sacrificing your milk supply. When you nourish your body, protect your hormones, and focus on sustainable habits, your weight will naturally shift to where it needs to go. Want to learn Brooke’s proven system that’s helped thousands of moms reach their healthiest weight without compromising their milk supply? 👉 Click here to watch the free class and take the first step toward feeling good in your body again. Make sure to subscribe to the podcast, leave a review, and connect with Brooke over on Instagram @nutrition.for.mamas. You deserve to feel good again ------------------------------------ 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. 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 Learn More About the Accelerator: A High-Touch Program to Help You Reach Your Healthiest Weight, Boost Energy & Heal Your Hormones with Expert Lab Testing & Personalized Support Ready to join us inside The Postpartum Shift? Click here! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/  

If that’s been something you’ve been wondering, you’re not alone and you’re not doing anything wrong. In this episode, Brooke debunks the myth that breastfeeding magically melts the weight away and unpacks the real reasons why your body might be holding on to weight (or even gaining). Let’s get to the root of what’s really going on and how to support your hormones, metabolism, and milk supply without restrictive diets or guilt. What to Listen For: Why breastfeeding alone won’t guarantee weight loss (and what to focus on instead) The impact of hormone shifts and metabolism changes postpartum What nutrient deficiencies and blood sugar crashes have to do with your weight How sleep deprivation and stress can slow down or stall your results Why some moms even gain weight while breastfeeding and what to do about it Brooke’s personal story of 3 very different postpartum weight journeys How to spot hidden root causes like thyroid issues, gut imbalances, and PCOS Why undereating might be making things worse for your energy, mood, and supply Simple things you can do today to support your health (without burnout!) A reminder that you’re not broken and you can feel like yourself again 💛 Postpartum weight loss isn’t linear and it’s not your fault if the weight isn’t coming off at the pace or rate you were expecting or wanting. Your body is doing a lot right now, and with the right support, healing is absolutely possible.  If this episode spoke to you, don’t miss Brooke’s free workshop where she walks you through her 3-step method to boost mood, metabolism, and milk supply without cutting calories or cutting out joy. 🎧 Click the link below to save your spot! -------------------------- 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. 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 Click Here to Learn More About the Accelerator: A High-Touch Program to Help You Reach Your Healthiest Weight, Boost Energy & Heal Your Hormones with Expert Lab Testing & Personalized Support 👋 Follow me & say hi on Instagram @nutrition.for.mamas   Ready to join us inside The Postpartum Shift? Click here! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/

Are you wondering how many calories you really need while breastfeeding especially if you’re hoping to lose weight without hurting your milk supply? In this episode, Brooke Miller, registered dietitian and lactation counselor, breaks down the biggest myths about calories and weight loss during postpartum. You’ll learn why “eat less, move more” doesn’t work for breastfeeding moms and what to do instead. What to Listen For Why your calorie needs are higher postpartum than during pregnancy The real reason "eat less, move more" backfires for breastfeeding moms What happens to your milk supply when you eat too few calories Why most moms need over 2,000 calories/day while breastfeeding How protein and fiber impact your metabolism, mood, and cravings Why focusing on macro composition is more effective than calorie tracking The role of strength training in healing your metabolism postpartum Simple signs you're under-eating: mood swings, exhaustion, low milk supply How to calculate your personal macro needs using Brooke’s program One small step you can take today to start nourishing your body better You don’t need to wait until weaning to start feeling better. By focusing on quality nutrition and listening to your body’s real needs, you can feel energized, confident, and supported in your postpartum journey. 💪✨ 👉 Be sure to subscribe to the podcast, leave a review if this episode resonated with you, and check out the free class below to learn the exact 3-step method Brooke uses with thousands of postpartum clients. ----------------------------------- Busy Mom Meals = stress-free dinners 🍴 Quick, healthy meals in 15 minutes or less, with bonus guides to save you time, energy, and money. Perfect for moms who hate cooking but still want to feel best. 👉 http://busymommeals.com/ 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. 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! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/

Ever feel like your brain won’t slow down, but somehow you’re still constantly forgetting things, running late, or dropping the ball? This episode is a deeply personal look into my recent adult ADHD diagnosis at 36. I’m breaking down the signs I missed, what finally pushed me to seek help, and how I’m navigating motherhood, business, and daily life with this new awareness. What to Listen For The exact signs that made Brooke question whether she had ADHD. Why ADHD in women is often missed or misdiagnosed. How hyper-cleaning can be a form of procrastination (guilty!). Brooke’s experience with combined-type ADHD (with a hyperactive/impulsive twist). The family history that pointed to a deeper pattern. How adult ADHD shows up in parenting, marriage, and running a business. The simple lifestyle tools that help Brooke manage her symptoms. A refreshing perspective on using ADHD as a superpower in entrepreneurship. How Brooke is approaching medication while breastfeeding. The most helpful ways to support a partner or loved one with ADHD. This episode isn’t just a diagnosis story — it’s a conversation about understanding yourself, giving your brain what it needs, and releasing the guilt around the way you operate. If you’ve ever felt like your brain works differently, you’re not alone and you’re not broken.   🎧 Listen now to hear how I’m navigating adult ADHD with three kids, a business, and a big heart for helping mamas feel like themselves again. ------------------------------------------- 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! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/  

What if you could lose 50 pounds postpartum without dieting, counting calories, or losing your milk supply? In this powerful episode, I’m opening up about the exact steps that helped me drop 50 pounds after baby #3 (and get to 10# less than I was before my 3 kids), while still breastfeeding, eating my favorite foods, and living a busy mom life. If you're feeling stuck, this one’s for you. 💪 🔍 What to Listen For Why not owning a scale helped me lose weight faster postpartum The biggest mindset shift that changed my relationship with weight Why weighing yourself daily might be messing with your mental health The exact breakfast I’ve eaten every day for years (and why it works) How tracking macros (just a few days a week!) helped me meet my goals How many calories you actually need while breastfeeding How blood sugar balance affects weight, mood, and energy Easy ways I sneak in fiber and micronutrients (even with 3 kids!) The surprising role of walking and strength training in my transformation Why consistency beats perfection every single time 🙌 Losing weight postpartum doesn’t have to mean losing your sanity or your milk supply. With simple, consistent habits and a focus on nourishment over numbers, you can feel like you again. If this episode resonated with you, hit that subscribe button, share it with a fellow mama, and check out the free class below. You deserve to feel good again. 💛 ---------------------------------- 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! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/

What if your doctor isn’t giving you the full picture on PCOS? In this episode, we dive deep into the often-missed signs, symptoms, and nutrition strategies that can completely shift your experience with PCOS, especially if you're postpartum or breastfeeding. You’ll hear from a fellow dietitian who’s walked this path herself and now helps women heal their hormones from the inside out.  What to Listen For: The three criteria for diagnosing PCOS and why most women only get partial testing What androgen dominance actually looks like (hint: it’s more than acne and chin hair) Why your irregular or heavy periods might not be “just normal” The surprising role your adrenal glands play in PCOS Four types of PCOS and how to know which one you have Why so many women only get diagnosed after trying to conceive PCOS and breastfeeding: Can it impact your milk supply? (The real answer might surprise you!) Simple food swaps and additions to support hormone balance (including garlic and cranberry juice!) The biggest lab your doctor probably isn’t running: fasting insulin Why you can manage PCOS without restrictive diets and what to do instead You don’t have to stay stuck in the symptoms of PCOS. With the right support, labs, and nutrition strategy, healing is absolutely possible, even while breastfeeding. Whether you were recently diagnosed or have been navigating PCOS for years, this episode gives you the tools and confidence to advocate for yourself. 🎧 Tune in now and don’t forget to subscribe, share with a friend, or check out another episode that dives deeper into postpartum health! Connect with Liz: Website:  Lizriesen.com Instagram: @Lizriesen ----------------------------------------------------------------------- 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! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/  

Are you surviving on coffee and sheer willpower? If postpartum exhaustion has left you feeling like a shell of yourself, you’re not alone. In this episode, I’m sharing 10 simple and realistic ways to boost your postpartum energy without sacrificing your milk supply or adding more to your never-ending to-do list. What to Listen For: Why sleep deprivation isn’t the only cause of postpartum exhaustion The top nutrient deficiencies that can tank your energy How to stabilize blood sugar to prevent afternoon crashes The #1 mistake moms make with caffeine that drains energy Why under-eating (or grazing all day) keeps you tired The benefits of electrolytes and hydration for mood and milk supply Quick, realistic ways to move your body for a natural energy boost How simple sunlight exposure can jumpstart your day Why asking for help and outsourcing tasks protects your energy The role of lab testing in uncovering hidden reasons for fatigue Feeling exhausted doesn’t mean you’re failing, mama—it means your body needs support. By nourishing yourself, staying hydrated, moving gently, and getting those key nutrients, your energy can come back even without perfect sleep. 🌟 If this episode gave you a few ideas to try, be sure to subscribe to the podcast so you never miss a tip to help you feel like yourself again. Share this episode with a mama friend who needs a boost, and check out my free class for even more resources to support your postpartum healing journey. ----------------------------------------------------------------------- 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! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/  

Do you ever feel like you’re living in someone else’s body after having a baby? Postpartum can leave moms feeling invisible, exhausted, and unsure how to care for themselves. In this episode of The Postpartum Shift, I’m sharing 10 simple, doable shifts to help you feel like yourself again—without hours of alone time or fancy routines. What to Listen For: Why postpartum impacts your identity, confidence, and mood. The first simple step you can take today to feel more like “you” again. How a two-minute morning routine can boost your energy for the entire day. The surprising benefits of actually enjoying your morning coffee. How skipping breakfast is sabotaging your energy and mood. Creative ways to create adult connection—even without a babysitter. The powerful impact of a 5-minute nightly wind-down on your sleep and stress. Why speaking to yourself like a friend can transform your confidence. Small acts of self-care that spark joy without guilt or overwhelm. How starting with just one habit can lead to a full postpartum transformation. Postpartum doesn’t have to feel like survival mode. These small, doable shifts can help you reclaim your energy, confidence, and sense of self without sacrificing your milk supply or time with your baby. Start with just one tip from this episode, and watch how quickly the spark returns. ----------------------------------------------------------------------- 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! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/

Stop Making This Milk Supply Mistake! 🍼 Struggling with low milk supply? Or maybe your supply goes up for a few days, then suddenly drops again? You’re not alone and you’re not broken. In this episode, I’m sharing the #1 mistake moms make when trying to boost milk supply (and what to do instead). Most tips online only treat the symptom instead of fixing the real root cause. I’ll walk you through how to: ✨ Identify why your milk supply is actually dipping ✨ Avoid common “quick fixes” that can make things worse ✨ Support your body with the right fuel and habits for steady supply ✨ Troubleshoot pumping pain, flange sizing, and nutrient gaps ✨ Build a supply that feels sustainable and stress-free Even if you’re only producing a few ounces a day, it still matters. You can protect and rebuild your supply without burning out or giving up your sanity and favorite foods. 💛 Remember, your body isn’t broken. You just need the right plan for your unique situation. 👉 Listen until the end to learn the steps I use with my clients to increase milk supply and feel good again postpartum. ----------------------------------------------------------------------- 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! Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller 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/

Does postpartum weight loss feel impossible without tanking your milk supply or energy? In this episode, Brooke busts the “breastfeeding = weight loss” myth and shares what your body actually needs to heal, lose weight, and feel like you again—without dieting or sacrificing your milk. What to Listen For: Why breastfeeding alone doesn’t lead to automatic weight loss The truth about hormone shifts and nutrient depletion postpartum How cutting calories too low can wreck your mood, metabolism, and milk What most “healthy” meal plans miss for breastfeeding moms The 3 essential nutrients you need more of now than during pregnancy Common weight loss mistakes that backfire (and what to do instead) The connection between blood sugar and cravings, mood, and milk Why skipping meals and carbs is sabotaging your goals Simple plate-building strategies that nourish and support healing How to feel good in your body again without guilt or restriction Postpartum weight loss doesn’t have to mean deprivation, milk loss, or exhaustion. By nourishing your body with the right balance of protein, fats, and fiber—and supporting your hormones and metabolism—you can feel energized, confident, and strong again. 💪 ✨ Want the full system and snack guide? Grab Brooke’s free workshop to discover the exact steps she uses with clients to lose baby weight while keeping milk supply strong. ------------------------------------------------------------------------------------------- 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/