92. How to Write Your Birth Plan (and why you need one)
You can't predict how childbirth will go, but you can control how you respond to the series of events in childbirth. Today we're learning why creating a birth plan is essential for an empowered, informed, and successful birth, what options you DO have in the delivery room, and where to even begin with writing one. You'll also get access to my FREE download “The Birth Plan Blueprint,” which will walk you through each step of labor, delivery, and early postpartum, and how to communicate your preferences that align with your values. Click HERE for today's show notes.
--------
1:09:45
--------
1:09:45
91. What Magnesium Does for Moms (and Why You Probably Need More) with Dr. Carolyn Dean
Magnesium is one of the most essential—and most overlooked—minerals in the body, especially during pregnancy and postpartum. In this episode, Dr. Carolyn Dean joins me to break down the critical role magnesium plays in hormone balance, stress regulation, muscle function, and overall maternal health. We dive into the common signs of magnesium deficiency and how to safely and effectively restore your levels through diet and supplementation. Whether you're pregnant, postpartum, or just feeling depleted, this episode will help you understand why magnesium might be the missing piece in your wellness puzzle. Click HERE for today’s shownotes.
--------
53:18
--------
53:18
90. “What’s for Dinner?” Here’s Your Answer with Madison Wetherill
If you’re tired of making the same three meals every week, this episode is for you. I’m joined by Madison Wetherill, food blogger and busy mama, to talk all about how to get out of the dinner rut and bring more ease, flavor, and fun back to your evening meals. We dive into simple systems to streamline dinnertime, common roadblocks moms face when planning meals, and how to make dinnertime feel less like a chore and more like something you actually look forward to. Whether you’re in a busy season or just out of inspiration, this episode will give you practical tools to revive your meal routine. Click HERE for today’s shownotes.
--------
48:12
--------
48:12
89. The Neuroscience Behind Mom Guilt with Kate Kripke
This week’s episode explores the neuroscience behind mom guilt and why so many high-achieving women find motherhood especially challenging. I’m joined by expert therapist Kate Kripke to unpack how early attachment styles influence your parenting, how to regulate your nervous system when motherhood feels overwhelming, and why “doing it all” often backfires. We also talk about how guilt, perfectionism, and nervous system dysregulation are deeply connected—and what to do about it. If you’ve ever wondered why motherhood feels harder than you expected or why guilt keeps showing up even when you're doing your best, this episode is for you. Click HERE for today’s shownotes.
--------
1:20:46
--------
1:20:46
88. How to Sleep Better as a New Mom (Even With Night Feeds)
This week’s episode is for the mamas in the trenches of night feeds, contact naps, and unpredictable sleep schedules. We’re talking all about how to optimize your sleep—even if your baby isn’t sleeping through the night. You’ll learn how to support your baby’s circadian rhythm naturally, plus the nutrition and lifestyle strategies that help you sleep deeper and recover better, even in short stretches. If you’ve ever said “I’m so tired but I can’t sleep when I have the chance,” this one’s for you. Click HERE to access today’s shownotes.
Hey mama, my name is Brooke and just like you, I want to show up for my kids in the best way possible. But you and I both know that that means our cup needs to be filled first. Here on The Well Nourished Mama podcast, we learn about all the different ways we can nourish our bodies, minds, and souls in every stage of motherhood, including pregnancy, birth, and postpartum. As a mama of 2 and certified postpartum nutritionist, I’m here to educate, empower, and inspire you as you navigate your unique motherhood journey and raise your family. Tune in for episodes each week about nutrition, exercise, wellness, lactation, marriage, and so much more, and walk away with simple but actionable tips to help you be a well nourished mama.
Polska