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 Katherine 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! Kathryn's 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/

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/

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 best 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/

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/

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/

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/

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/

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/

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/

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/