The Well Nourished Mama

25. Dear Mama, A Letter From Me to You

Motherhood is hard and I’ve been feeling that recently. I felt ingenuine publishing an educational episode in my happy voice when my inner voice was sad and struggling. Today’s episode is my effort to be real, raw, and vulnerable with you in the hopes that you know that you’re not alone in your challenges and that I’m human too. Today’s episode is a letter from my heart to yours filled with my honest thoughts and words of encouragement. Click HERE to access today’s shownotes.

24. From Burnout to Balance: Strategies to Combat Exhaustion and Restore Wellness with Brittany Park

As moms, we’re used to being tired and exhausted all the time (hello we never sleep!) but what happens when we reach burnout? In today’s episode, I chat with Brittany Park, a holistic nutritionist, to learn how to identify when you’re burned out, how to avoid burnout, and what to do nutritionally to support healing and recovery after burnout. We also talk about simple ways to improve the quality of your daily life and some kitchen hacks to help you nourish your body, even with littles running around. Click HERE to access today’s shownotes.

23. Navigating Labor: How to Protect Your Rights in the Delivery Room with Gina Mundy

If you plan on giving birth in a hospital or want to be prepared for medical complications during birth, this episode is for you. Today’s episode features childbirth attorney Gina Mundy and we talk all about how to have a safe medicated birth, the most common culprits of complication during birth, and how you can advocate for yourself with your doctor and the delivery team. Gina explains that the key to a safe, successful, and healthy delivery is knowledge and communication and everything you should consider when preparing for a hospital birth. Click HERE to access today’s show notes and resources.

22. Celebrating You: The Power of Empowerment Photography with Alexi Cox

Having a positive body image of yourself is much easier said than done and all the physical changes you experience as a woman and a mother only makes it more difficult to feel confident in your body. That's why in today's episode I talk with Alexi Cox about her journey of self love and how she cultivates and celebrates positive body image with her clients. Learn about Alexi’s unique style of photography, how it creates a transformative experience mentally and emotionally, and how you can adopt her guiding principles into your own life. Click HERE to access today's show notes.

21. Cravings Unraveled: Strategies to Interpret, Manage, and Conquer Emotional Eating

If you’ve ever had cravings during pregnancy, postpartum, or your period, you’re not alone. Times of physical stress influence our metabolism and cravings are a way to understand how our metabolism is doing! In today’s episode, we explore the psychology behind emotional eating and learn practical strategies to manage and conquer cravings. Discover how to navigate cravings in the moment and create habits that can help minimize them altogether. Whether you're craving salty snacks, sweet treats, or something in between, there’s a reason why and a solution to fix it! Click HERE to access today’s shownotes.

20. Understanding Motherhood Through the Eyes of Mother Nature with Aja Arc

Sometimes taking care of your health is as simple as opening your window in the morning or changing the distribution of light in the evening and that’s exactly what Aja Arc talks about in today’s guest episode. While some of her tips seem “too good to be true” or “too simple to make a difference,” we’ve both learned through experience that small and simple changes make the biggest difference in your overall health. Tune in to see how much the sun affects our hormones, stress, and sleep patterns as well as how to initiate positive changes in your family routine without force or bribery. Click here to access today’s shownotes.

19. Milk Supply 101 Pt 2 - The Importance of Mama’s Diet

Most moms think that having a good milk supply is just about how much they feed their baby, but to supply that constant demand of nursing, you need fuel! In today’s episode, I talk about the importance of mama’s diet in her breastfeeding journey and the science behind the role nutrition plays in lactation. You’ll also learn about key nutrients for both mama and baby to ensure both are healthy and thriving, as well as my professional recommendations for supplements and whether or not galactagogues actually work. Click HERE to access all of today’s shownotes and resources.

18. 5 Superfoods Every Mom Should Be Eating

With so many voices on the internet, nutrition can feel very overwhelming, especially if you don’t know a ton of the nitty gritty details either. That’s why in today’s episode, we simplify nutrition for moms and focus on just 5 amazing foods you can try to incorporate in your diet each week. These are what we call “superfoods:” foods that are incredibly nutrient dense and help you get the most bang for your buck. Tune in to see what Brooke recommends every mom should eat and tons of recipe ideas for each food, too. Grab today’s shownotes and recipes HERE on the blog.

17. Optimizing Your Health with a Hair Tissue Mineral Analysis (HTMA) with Allegra Gast

Have you struggled with brain fog, chronic fatigue, and/or gut issues since having babies? Does your lab work continue to come back as “normal” even though you're experiencing symptoms? Has your doctor ever told you “it's just because you're a mom?” and left you thinking ‘i just have to suffer through postpartum’ or ‘this is my new normal?’” Tune into today's episode to learn why you might be struggling with all of these symptoms postpartum and how a simple hair test can shed light on your situation and give you the answers you've been looking for. Click HERE to access today's show notes and transcript.
 
Guest Bio
Allegra Gast is a functional registered dietitian and international board certified lactation consultant passionate about helping families navigate both their postpartum health and their breastfeeding journeys. Allegra offers virtual consults for families all around the country and world. She started her business, Aloha Nutrition, when she lived in Hawaii but currently resides in Texas with her husband, 2 children and soon to be twins!

16. The Physiology of Pregnancy and How to Manage Symptoms with Jen Ryan

As pregnant women, we go through A LOT of physical changes to accommodate our growing baby, but how often are we actually told why they’re happening and how to manage those changes? If you’ve ever struggled with sciatic pain, round ligament pain, lightning crotch, or anything in between, today’s guest Dr. Jen Ryan answers all of your questions and provides actionable ways to feel your best during pregnancy, no matter what symptoms you experience. She also debunks a few myths about common stretching routines during pregnancy and shares some advice for how to advocate for yourself with your medical provider. Click HERE to access today’s shownotes and transcript.