In this episode, host Brooke sits down with her friend and fellow registered dietitian, Liz Riesen, to have an honest, empowering conversation about perimenopause and menopause. Liz brings over 10 years of clinical experience specializing in hormone health, gut health, and advanced functional lab testing and she's here to help you understand what's actually happening in your body so you can stop guessing and start feeling better.

What You'll Learn in This Episode

• The earliest signs of perimenopause and why they're so easy to miss
• How perimenopause is actually diagnosed
• How long does it last?
• Hot flashes, hormones & why your experience is unique
• Metabolism, weight gain & the mistakes women are making
• Nutrition foundations that actually move the needle
• Supplements Worth Considering
• Supplement Red Flags to Watch For

Perimenopause and menopause don't have to feel like something happening to you they can be a season you navigate with knowledge, support, and the right tools in your corner.

As Brooke and Liz both emphasized, there is so much hope, and the lifestyle and nutrition changes you make today can make a huge difference in how you feel for years to come.

Whether you're in your 30s noticing subtle shifts, or deep in the thick of symptoms in your 40s and 50s, the message is clear: don't wait, don't guess, and don't go it alone. Get your labs done, work with a qualified provider, nourish your body with protein and fiber, move your body with intention, and support your nervous system first.

Your hormones are not your enemy and with the right support, this next chapter can be one of your best yet.

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly

Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.

Browse them here: https://www.busymommeals.com/supplementstore

Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

If your evenings feel like a constant cycle of snacking, guilt, and starting over tomorrow… this episode is for you.

We’re diving into the real root causes of night cravings and how to stop them by nourishing your body instead of fighting it.

What to Listen For (Key Takeaways)

• Why night cravings are not a willpower problem
• The #1 mistake busy moms make during the day that leads to nighttime overeating
• How under-eating (especially protein + fiber) triggers cravings later
• The connection between blood sugar imbalance and evening snacking
• How stress, overwhelm, and emotional coping show up as cravings
• The surprising link between sleep deprivation and hunger hormones
• Why skipping meals sets you up for feeling “out of control” at night
• How to use a simple bedtime snack strategy to prevent cravings
• Why restriction actually makes cravings worse (not better)
• The mindset shift that helps you feel calm and in control around food again

Night cravings aren’t something you need to fight, they’re something you need to understand. When you start fueling your body consistently and supporting your needs, everything shifts.

If you’re ready to feel more energized, in control, and like yourself again, make sure to listen to this episode and take the first step toward nourishing your body the way it deserves.

💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly

Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.

Browse them here: https://www.busymommeals.com/supplementstore

Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.

What if I told you that you don’t need hours in the kitchen or a gym membership to hit your health goals… just 15 minutes a day?

If you’ve been waiting for life to slow down before taking care of yourself, this episode is your permission slip to stop waiting.

Inside, I’m breaking down simple, realistic habits that actually fit into busy mom life, so you can boost your energy, feel stronger, and start feeling like YOU again.

What to Listen For

• Why you don’t need hours to get healthy (and what actually works instead)
• The biggest mistake moms make trying to follow pre-kid routines
• How to use small “pockets of time” to transform your health
• Simple ways to increase protein without cooking more
• Easy grab-and-go meal ideas for busy days
• Why strength training is a game changer (even just 10–15 minutes)
• The role of supplements in recovery and energy
• How to do a quick “time audit” to find hidden time in your day
• Why consistency, not perfection, is what actually changes your body

You don’t need more time, you just need a plan that works for your life. Start with 10–15 minutes a day, stay consistent, and watch how quickly things begin to shift.

If you’re ready to feel like yourself again, make sure to listen to this episode and don’t forget to subscribe and share it with another mama who needs this reminder. 💛

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💛 Explore all programs and resources:

https://linktr.ee/brooke.miller.nutrition

Come say hi on Instagram: https://www.instagram.com/nutrition.for.mamas/

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

Free Nutrition Workshops For Moms: https://www.busymommeals.com/free-workshops-for-moms

Join Busy Mom Meals: High protein 15 minute or less meals: https://www.busymommeals.com/monthly

Browse my Supplement & Vitamin Recommendations here: I’ve organized the vitamins and supplements I recommend most often (and personally take) into my dietitian-curated supplement store so it’s easy to find the exact brands I trust.

Browse them here: https://www.busymommeals.com/supplementstore

Create a free account (takes about 30 seconds), then scroll down to see my recommended supplement plans. You can also turn on Subscribe & Save for an extra discount and automatic shipping so you never run out.