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.

Feeling exhausted, foggy, and like your body just isn’t responding the way it used to?

In this episode, we’re breaking down why creatine for moms might be one of the simplest (and most overlooked) tools to help you boost energy, strength, and mental clarity without adding more to your already full plate.

What to Listen For (10 key takeaways)

• Why maternal depletion can last 7–10 years after having kids & pops up again during menopause
• The real reason you feel exhausted (hint: it’s not just lack of sleep)
• How creatine supports energy, strength, and brain function
• The connection between “mom brain” and nutrient depletion
• Short-term benefits like better energy and less fatigue
• Long-term benefits for brain health and aging
• How creatine can support muscle strength and metabolism
• Why this supplement isn’t just for bodybuilders
• The safest way to take creatine (and how much you actually need)
• What to look for when choosing a clean, effective creatine supplement

👉 Tune into the full episode, and if this resonated with you, share it with another mama who needs to hear it.

And don’t forget to subscribe so you never miss an episode!

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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.

Weight loss after kids can feel so different than it did before becoming a mom.

You try to eat less, work harder, and “get back on track,” but instead you feel exhausted, hungry, and stuck.

In this episode, I share exactly what I would do if I had to start over on my weight loss journey after my 3rd baby, including the simple habits that helped me lose over 60 pounds (and get 25# under my pre-kid weight) without cutting carbs, doing long workouts, or falling into all-or-nothing thinking.

What to Listen For Section: (10 different points)

• Why weight loss after kids often feels harder, even when you’re trying harder
• How protein helps with fullness, lean muscle, metabolism, and cravings
• Why a consistent eating schedule can support blood sugar and make weight loss easier
• The power of 20-minute strength workouts for busy moms
• Why simple, repeatable meals reduce decision fatigue and help you stay consistent
• The supplement routine I used to stop forgetting my vitamins
• How to build habits one at a time instead of trying to overhaul your life
• Why reducing alcohol can improve sleep, cravings, energy, and weight loss progress

This episode is a powerful reminder that weight loss after kids does not have to come from restriction, perfection, or starting over every Monday.

Press play now, subscribe to the podcast, and share this episode with a mama who needs encouragement today.

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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.

You keep telling yourself… “I’ll focus on my health when life slows down.”

I have a hard question to ask you. Has it actually slowed down? Because I know for me… life is only getting more chaotic.

This episode is your wake-up call. Because the truth is, taking care of yourself isn’t selfish.

It’s the thing that changes everything for you and your family.

What to Listen For

• Why your health is your longest-term investment (and why that matters more as a mom)
• The real reason you feel exhausted, irritable, and burnt out
• The lie moms are told about putting themselves last
• Why “waiting for the right time” is keeping you stuck
• How your energy and mood impact your entire family
• Why traditional diets and workout plans don’t work for busy moms
• Simple ways to take care of your health with limited time
• How small habits (10–15 minutes) can completely shift how you feel

You don’t need more time, you need a better approach. Small, simple shifts can help you feel like yourself again… more energized, more patient, more you.

If this hits home, share it with another mom who needs to hear it and don’t forget to follow. You deserve to feel good again.

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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.

Do you feel like you’re doing everything “right”… but still exhausted, craving sugar at night, and wondering what happened to your metabolism? In this episode, we’re uncovering one of the most overlooked nutrition mistakes that’s keeping so many moms stuck in survival mode and how a simple shift can help you feel energized, satisfied, and strong again.

What to Listen For (Key Takeaways)

• Why under-eating protein is one of the biggest mistakes moms make
• The surprising reason your cravings spike at night
• How skipping meals (or living on coffee) impacts your metabolism
• The connection between protein, blood sugar, and energy levels
• Why your body feels different after kids and what to do about it
• How protein supports muscle, hormones, and mood
• Why protein becomes even more important after 30
• Simple, realistic protein sources for busy moms
• When protein powders and collagen actually help (and when they don’t)
• The easiest way to start prioritizing protein without overwhelm

If this episode resonated with you, start small, just focus on adding protein to your meals and snacks. That one simple shift can change your energy, your cravings, and how you feel in your body.

And if you’re ready to feel like yourself again, make sure you hit play on this episode, subscribe to the show, and take that next step toward nourishing your body in a way that actually works for your life.

💛 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 you’ve ever stood in the supplement aisle wondering “Do I actually need any of this?”you’re not alone. In this episode, I’m sharing the exact supplements I take as a dietitian and busy mom of 3 to support energy, mood, and recovery.

What to Listen For

• The only supplements I personally take as a dietitian + mom of 3
• How to know if your body is actually deficient
• The biggest mistake moms make when choosing supplements
• What actually matters MORE than supplements

The truth is, you don’t need a cabinet full of supplements to feel better, you just need the right ones to support your body where it needs it most. And you definitely don’t need to spend a fortune on vitamins and supplements.

If this episode helped simplify things for you, share it with another mama who needs it and don’t forget to subscribe so you can keep building habits that actually fit your life 💛

💛 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.