Still trying to get fit after kids?

Here's something I wish more moms knew: You can be stronger, healthier, and fitter in your 30s and 40s than you were in your 20s. Even after having kids! 🙌

I'm almost 40, have 3 kids, and I'm actually stronger and healthier now than I was as a college athlete.

And no, I'm not spending hours at the gym or eating chicken and broccoli every night.

But here's the thing. What worked in your 20s might not work best for you now. Between pregnancy, breastfeeding, getting older, and the nonstop chaos of motherhood, your body AND your life have changed.

In this episode, I'm breaking down the biggest mistakes I see moms making when trying to get fit after kids and the simple things you can do instead.

Because getting healthier shouldn't require MORE time and energy you don't have!

In This Episode, We're Talking About:

💪 Why more cardio isn't always the answer (and what you actually need as you age)

📉 How changes in hormones and muscle mass can affect your weight after kids

🥑 Why fiber matters for blood sugar, gut health, and even perimenopause symptoms

🩸 How pregnancy and breastfeeding impact your nutrient needs and which labs to ask about

☕ My thoughts on creatine, collagen, and protein powder (especially in your 30s + 40s)

😴 How sleep, stress, and alcohol can impact your progress

Here's What I Want You to Remember

You don't need more hours at the gym, a restrictive diet, or a complete lifestyle overhaul to get healthier after kids.

Focus on the things that actually move the needle. Strength training, enough protein and fiber, better sleep, and small habits you can stick with.

Pick ONE thing and start there.

The goal isn't to get your 20-year-old body back. It's to feel stronger and healthier in the body you have NOW.

Want to eat more protein and fiber without spending hours meal planning, cooking, and cleaning up? Get simple, high-protein, high-fiber meals, grocery lists, and tools that make healthy eating SO much easier.

👉 Check out Busy Mom Meals here: https://www.busymommeals.com/monthly

📲 Come hang out with me on Instagram! @nutrition.for.mamas

⭐ Love the podcast? Leave a rating or review on Apple Podcasts or Spotify to help more moms find the show!

Disclaimer: This episode is for educational purposes only and isn't medical advice. Check with your healthcare provider before starting new supplements, especially if you're pregnant, breastfeeding, taking medications, or managing a medical condition.

Dietitian Recommended Supplements + Vitamins: I put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click here to see my favorites & get my provider discount

And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

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

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again.

Thinking about starting a GLP-1 like Ozempic, Wegovy, or Mounjaro? Watch this first. 👀

A friend of mine got a GLP-1 online by filling out a quick questionnaire. No doctor looked at her medical history. Nobody checked in on her side effects. They just kept raising her dose.

Red flag. 🚩

I’m not anti-GLP-1. I think it can be a great tool for a lot of people. I’m anti-using it without support.

In this episode I’m sharing my honest, registered dietitian take on GLP-1s for moms. We cover what the research actually says about weight loss, blood sugar, and heart health. Then we get into the stuff nobody’s talking about: compounded semaglutide and tirzepatide, online telehealth shortcuts, muscle loss, and what to know if you’re breastfeeding or trying to conceive.

In this episode you’ll learn: ✅ Who a GLP-1 can really help (and who should pause first) ✅ What the research says about weight loss, A1C, and heart health ✅ The side effects 74% of people on semaglutide experienced ✅ Why exercise and protein decide if you lose fat or muscle ✅ Why compounded is NOT the same as FDA approved ✅ The mindset check I’d do before starting ✅ How to use the first 30 to 90 days on a GLP-1 to your advantage ✅ Why I think meeting with a dietitian should be required ✅ Can you take a GLP-1 while breastfeeding? (And how to lose weight without one)

Timestamps 00:00 Before you order a GLP-1 online 01:31 Where I stand on GLP-1s 02:17 What the research says 04:11 Who might benefit from one 05:09 Why exercise changes everything 05:47 Side effects nobody wants 06:56 The mindset check 09:50 The online access problem 12:33 Compounded vs FDA approved 13:57 Why doctor follow-up matters 15:54 Rapid weight loss and muscle loss 16:30 My hot take: dietitians should be required 17:49 The first 90 day window 19:00 Trying to conceive, pregnant, or breastfeeding 20:25 Final thoughts

🍽️ Want high-protein, high-fiber meals without overthinking it? Whether you’re on a GLP-1 or not, I’ll tell you exactly what to eat every week. Simple meals. Minimal cleanup. Kid-approved. 👉 Join Busy Mom Meals: https://www.busymommeals.com/monthly

💬 Tell me in the comments: have you or a friend tried a GLP-1? What was your experience like?

📲 Come say hi on Instagram: @nutrition.for.mamas 🔔 Subscribe! New episodes drop every Tuesday.

Explore other resources: Dietitian Recommended Supplements + Vitamins: I put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click here to see my favorites & get my provider discount

And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

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

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again. ❤️

This video is for educational purposes only and is not medical advice. Please talk to your doctor before starting or changing any medication.