Nourished Mamas: The Postpartum Weight Loss Podcast

Mallory Younglove
  • 0.0 (0)
  • NUTRITION

The Nourished Mamas Podcast empowers women to lose weight in a way that actually fits motherhood. You’ll learn doable shifts, small steps, and supportive strategies that blend expert nutrition guidance with the very real chaos of postpartum life. I’m Mallory. I’m so glad you’re here. I’m a Registered Dietitian, postpartum weight loss coach, mom, and someone who has absolutely eaten dinner standing over the sink while the baby cried and the laundry buzzed. I have lived the exhaustion, the cravings, the “why am I still so hungry,” the dinner time panic, and the feeling of wondering if I’ll ever feel like myself again. Every week, I help moms understand what is really going on with their postpartum bodies, simplify meals in a way that does not require perfection, and rebuild confidence without dieting or tracking every crumb. You’ll get honest conversations, practical tips that work even when your schedule doesn’t, and tiny shifts that actually move the needle. More importantly, you’ll feel understood, supported, and encouraged in a season where most moms feel overlooked. This is your space to feel lighter, more energized, and more in control of your habits. You deserve to feel good in your body again and we’re going to make that possible together.

Episodes

  1. Postpartum Meal Prep When You’re Too Tired to Meal Prep

    FEB 3

    Postpartum Meal Prep When You’re Too Tired to Meal Prep

    Best tips for true survival mode If the idea of meal prep makes you want to lie down instead, this episode is for you. Postpartum meal prep doesn’t need to look like perfectly portioned containers or a full Sunday reset. In survival mode, meal prep is simply about reducing decisions, keeping food accessible, and making sure you actually eat. In this episode, we’re redefining what meal prep can look like when you’re exhausted, overwhelmed, and running on very little sleep. You’ll hear realistic, low-effort strategies that support nourishment without adding more pressure to your plate. This is about feeding yourself in a way that works right now, not what looks good on Pinterest. In This Episode, We Cover: Why traditional meal prep doesn’t work in postpartum survival mode What meal prep can look like when you’re too tired to cook Low-effort food wins that require little to no prep How convenience foods can support, not sabotage, your goals Smart store shortcuts that save time and energy Why asking for help is part of a sustainable planWhat actually counts as a “meal” in this season How to approach meal prep when you only have a few minutesWant a Clear Plan for When You’re Exhausted? If you’re thinking, “I just want someone to tell me what actually makes sense to prep when I’m this tired,” the Meal Prep Survival Kit was made for you. Inside the kit, you’ll find a simple, realistic system that breaks down: What to prep when you only have 10 minutes What works when you have 30 minutes How to use a full hour when you actually get oneIt’s designed for postpartum moms who don’t want to think, guess, or over-plan — just eat nourishing meals even on their busiest days. 👉 Grab the Meal Prep Survival Kit here

    7 min
  2. Why Small Habits Matter More than Perfect Plans

    JAN 20

    Why Small Habits Matter More than Perfect Plans

    If you’ve ever created the perfect plan only to fall off a week later, this episode is for you. Postpartum life doesn’t need more rules, resets, or overhauls. It needs habits that actually fit inside real days. In this episode, we’re breaking down why small, repeatable habits are far more powerful than perfect plans, and how tiny shifts can create momentum even when life feels chaotic. You’ll hear real-life examples of habit stacking, simple environmental tweaks that make follow-through easier, and how small routines can start to feel automatic in just a couple of weeks. We also touch on how these same principles apply to meals, especially if you tend to skip breakfast or snack your way through lunch. This episode is all about building consistency without pressure and creating systems that work with your life, not against it. In This Episode, We Cover: Why perfect plans fall apart in postpartum lifeHow small habits build momentum without burnoutWhat habit stacking actually looks like in real lifeHow to make habits you want easier and habits you don’t want harderSimple examples of applying habit building to mealsWhy consistency matters more than intensity for weight loss and energyHow habits become automatic faster than you think Mentioned in This Episode: ✨ Postpartum Weight Loss Playbook A simple, sustainable guide to postpartum weight loss that removes the guesswork around meals. You’ll learn how to build balanced meals, fuel yourself consistently, and stop piecing together advice from late-night Google searches. ✨ Meal Prep Survival Kit A practical system that shows you exactly what to prep when you have limited time. Inside, you’ll find clear guidance for what to make in 10 minutes, 30 minutes, or 60 minutes so meals feel doable even on your busiest days. Ready for a Personalized Plan? If you’re listening and thinking, “I know habits matter, but I don’t know where to start or how to make them stick for me,” the Nourished Mamas Blueprint is your next step. Inside the Blueprint, we: • Take a deep dive into your current habits and routines • Identify where things are breaking down specifically for you • Create a clear, realistic plan built for your life and energy • Support you with coaching, check-ins, and accountability The Blueprint is a 3-month coaching package that includes: • The full Blueprint transformation course • Three 30-minute one-on-one coaching calls • Weekly check-ins and support • Access to both the Postpartum Weight Loss Playbook and the Meal Prep Survival Kit at no additional cost This is where we stop guessing and start building habits that actually last. 👉 Apply for the Nourished Mamas Blueprint here

    18 min
  3. How to Optimize Your Metabolism After Kids

    JAN 13

    How to Optimize Your Metabolism After Kids

    If you’ve ever felt like your metabolism just isn’t the same after having kids, you’re not alone. But for most postpartum moms, the issue isn’t a broken metabolism. It’s a body that’s under-fueled, over-stressed, and doing its best to keep up. In this episode, we’re breaking down what actually supports a healthy metabolism after having kids and why traditional “eat less, move more” advice often backfires in postpartum life. You’ll learn why cutting calories too low can stall weight loss, how fueling your body properly helps metabolism work with you, and the key habits that make the biggest difference long term. This is a must-listen if you want sustainable postpartum weight loss without restriction, burnout, or constant second-guessing. In This Episode, We Cover: Why low-calorie dieting can slow metabolism instead of boosting itHow postpartum stress, sleep loss, and inconsistency impact metabolic healthWhy eating enough calories matters, especially if you’re working outThe role strength training plays in keeping metabolism active Why weight lifting supports metabolism longer than cardio alone How to ease into strength training postpartum The overlooked role fiber plays in energy, digestion, and metabolism What most moms are missing when it comes to fueling their bodies Key Takeaway: Optimizing your metabolism after having kids isn’t about eating less or pushing harder. It’s about supporting your body with enough fuel, strength-based movement, and consistent habits that work in real mom life. Ready for a Personalized Plan? If you’re listening to this and thinking, “I need help figuring out what this looks like for me,” the Nourished Mamas Blueprint is your next step. Inside the Blueprint, we: Take a deep dive into your current habits Identify where things are breaking down specifically for you Create a clear, realistic plan that fits your postpartum life Support you with coaching, check-ins, and accountability This is where we stop guessing and start building a sustainable approach to postpartum weight loss that actually works. 👉 Apply for the Nourished Mamas Blueprint here.

    20 min
  4. 🎙️ The One Thing to Cut Out to Lose Weight Postpartum

    JAN 6

    🎙️ The One Thing to Cut Out to Lose Weight Postpartum

    If I told you I cut something out to lose weight postpartum, you’d probably assume it was carbs, sugar, bread, or dessert. But the most impactful thing I cut had nothing to do with food. In this episode, I’m sharing the one habit I stopped that made postpartum weight loss feel calmer, more consistent, and way less stressful. And if you’ve ever stepped on the scale and felt like all your effort didn’t count, this conversation is for you. We’re talking about why daily weigh-ins can quietly sabotage your momentum postpartum, how normal body fluctuations get mistaken for “failure,” and what actually deserves your focus instead. This is a must-listen if you’re tired of second-guessing yourself and want a more sustainable, grounded approach to weight loss after baby. In This Episode, You’ll Learn: • The one thing most women think I cut out and what it actually was • Why the scale is especially unreliable postpartum • How water weight, hormones, stress, and breastfeeding impact daily fluctuations • Why daily weigh-ins trigger all-or-nothing thinking • What to focus on instead if you want real, lasting progress • How to stop putting yourself last when it comes to meals Mentioned in This Episode: ✨ The Postpartum Weight Loss Playbook A simple, sustainable guide designed specifically for postpartum moms who want weight loss without tracking, restriction, or overwhelm. Inside the Playbook, you’ll find: • What balanced meals actually look like • How to stop guessing what to eat • A clear, realistic structure for fueling yourself • Support for building consistency without perfection If you’re ready to step away from daily scale stress and focus on habits that actually move the needle, this is the place to start.

    18 min
  5. Postpartum Reflection Guide: What Your Last Year Tells You about Your Next Steps

    12/30/2025

    Postpartum Reflection Guide: What Your Last Year Tells You about Your Next Steps

    As soon as you get into a routine with your baby… they throw it straight out the window. Four-month sleep regression? Check. Teething? Check. Dropping a nap the exact week you thought you finally cracked the code? Double check. Postpartum life isn’t linear — it’s a constant cycle of adjust, adapt, survive, repeat. And when your entire year feels like one long game of “plot twist,” it’s easy to look back and think you didn’t make progress… when in reality, you navigated more transitions than most adults handle in a decade. That’s why today’s episode is a guided reflection designed specifically for postpartum moms. Not to critique what you didn’t do. Not to guilt you into doing better. But to help you actually see the strength, growth, resilience, and small wins that got buried under the chaos. Reflection is the step almost all moms skip — and it’s the exact thing that helps you set more aligned, sustainable goals for the new year. This episode gives you the clarity you need before stepping into the New Year’s Resolution Reframe: Postpartum Mom Edition, a free challenge happening January 5th–9th inside the Nourished Mama’s Community. What You’ll Learn: How constant developmental changes impact your routinesWhy postpartum reflection is essential for setting realistic goalsHow to look back on your year with compassion instead of criticismWhat patterns helped you, and which ones drained youHow to identify the areas you want to grow in 2026Journaling prompts that spark clarity and connection ✨ Guided Journaling Prompts for Postpartum Reflection 1️⃣ What transitions did I navigate this year — expected or not? (Sleep regressions, feeding changes, returning to work, schedule shifts, developmental leaps.) 2️⃣ Where did I show up for myself, even in tiny ways? (Snacks, water, a walk, setting a boundary.) 3️⃣ What am I proud of surviving, learning, or becoming — even if no one else sees it? 4️⃣ What drained me this year, and what do I want to leave behind in 2025? 5️⃣ What moments brought me joy, ease, or relief — and how can I create more of that? 6️⃣ How have I grown emotionally, mentally, or physically since last year? 7️⃣ What support do I genuinely need to feel more like myself in 2026? These prompts meet moms where they actually are — in the middle of unpredictable days, half-finished tasks, and babies who rewrite the routine every week. 🌟 Click Here to Join the Challenge — January 5th–9th To help you turn this reflection into simple, sustainable momentum, I’m hosting the New Year’s Resolution Reframe: Postpartum Mom Edition, a totally free challenge happening inside the Nourished Mama’s Community from January 5th–9th. Inside the 5 Days, You’ll Get: ✨ Daily micro-actions that fit into busy, unpredictable days ✨ Simple strategies you can use immediately (no prep required) You’ll also learn how to use thoughtful prompts (yes, including AI tools — paired with my experience as a registered dietitian) to reduce mental load and make decisions feel easier instead of heavier.

    18 min
  6. Before You Make Another Resolution... Listen to This

    12/23/2025

    Before You Make Another Resolution... Listen to This

    If you’re already feeling that pressure to “do better” or “start fresh” on January 1st… pause. Before you set another resolution you won’t have the capacity to keep (because you’re a postpartum mom living real life, not a robot), this episode is your reset. We’re breaking down why resolutions fall apart for postpartum moms, why willpower-based goals create more burnout than change, and what ACTUALLY builds momentum when you’re exhausted, overstimulated, and trying to remember the last time you drank water. And TODAY, I’m announcing something I’m ridiculously excited about — a totally free challenge designed to help you rethink your resolutions, reset your energy, and walk into 2026 with confidence instead of pressure. What You’ll Learn: Why postpartum resolutions fall apart (it’s not you!)How the all-or-nothing mindset sneaks into your goalsWhy waiting for January keeps you stuckThe mindset that actually works for postpartum momsSmall, powerful habits that build real momentumHow to feel grounded again BEFORE the new year starts🌟 Introducing: New Year’s Resolution Reframe: Postpartum Mom Edition This free challenge inside the Nourished Mama’s Community is for the mom who: Is exhausted by the start strong → burn out fast cycleWants more energy and mental clarity heading into the new yearCraves momentum, but needs it to feel simple and doableWants weight loss + wellness goals that actually fit mom lifeIs ready to break the all-or-nothing pattern for goodIf you’ve ever thought “I know what to do… I just can’t seem to stick with it,” this was made for you. This is not a detox, a bootcamp, or a “new year, new you” makeover. There’s no rigid plan, no food rules, and no pressure to overhaul your entire life in January. This Resolution Reframe is a mindset + momentum reset designed specifically for postpartum moms — helping you shift how you think about habits, health, and weight loss so change actually sticks. Think: ✔ realistic ✔ repeatable ✔ supportive of real mom capacity Inside the 5 Days, You’ll Get: ✨ Daily micro-actions that fit into busy, unpredictable days ✨ Coaching-style prompts to quiet perfectionism and overthinking ✨ Simple strategies you can use immediately (no prep required) ✨ Guided reflection + clarity so you know what actually matters for you You’ll also learn how to use thoughtful prompts (yes, including AI tools — paired with my experience as a registered dietitian) to reduce mental load and make decisions feel easier instead of heavier. Join the New Year’s Resolution Reframe: Postpartum Mom Edition challenge inside the Nourished Mama’s Community — we start soon, and you’re not going to want to miss this momentum boost.

    14 min
  7. How to Break the December All-or-Nothing Cycle (Especially Postpartum)

    12/16/2025

    How to Break the December All-or-Nothing Cycle (Especially Postpartum)

    If you keep swinging between “whatever, it’s December” and “I’ll be a whole new woman in January,” this episode is about to feel uncomfortably accurate. Postpartum moms land in the all-or-nothing trap more than anyone — not because they lack willpower, but because December piles on stress, events, expectations, and the mental load of twelve holidays rolled into one. In this episode, we’re unpacking why your brain defaults to extremes when life gets chaotic… and how to gently pull yourself back into a place where taking care of you feels doable again. You’ll learn the tiny, realistic shifts that actually move the needle — the kind you can do while your toddler is decorating the dog and your coffee is going cold for the third time. This isn’t a “new year, new you” speech. This is about reclaiming small wins now, so January doesn’t have to feel like a rescue mission. What You’ll Learn: Why postpartum brains LOVE all-or-nothing thinkingHow holiday chaos amplifies perfectionism and shutdown modeWhy “I’ll start after Christmas” feels good in the moment but backfires long-termMicro-habits that fit inside actual mom life (think 90 seconds, not 90 minutes)How to rebuild trust with yourself through consistency, not intensityWhat you can do this week to feel more grounded, confident, and nourishedMentioned in This Episode: ✨ The Recipe Vault — Free, quick, high-protein recipes designed for moms who don’t have time to think, let alone chop. ✨ The Meal Prep Survival Kit — My system that breaks down exactly what to prep when you hardly have any time. It’s the “do-this-not-that” roadmap postpartum moms need: • What to make in 10 minutes • What to make in 30 • What to make in 60 So you can actually eat nourishing meals… even when December is doing the absolute most. It simplifies meal planning, eliminates the guesswork, and helps you stay out of the all-or-nothing cycle by giving you a plan that works on your busiest days. Don’t miss next week’s episode! I’ve got something free coming next week to help you reset your energy, simplify food, and leave the all-or-nothing cycle behind for good. Make sure you're inside the Nourished Mama’s Community so you don’t miss it.

    15 min
  8. Surviving The Holidays as a Postpartum Mom

    12/10/2025

    Surviving The Holidays as a Postpartum Mom

    December hits different when you’re postpartum. Suddenly you’re juggling holiday magic, family expectations, a baby who refuses to nap anywhere except on you, and a mental load so heavy it could qualify as weight training. And somewhere in the middle of all that? You realize it’s 2pm and you’ve only had coffee… and maybe a rogue toddler cracker. In this episode, we break down why the holiday season feels like chaos wrapped in tinsel when you’re a mom — and why forgetting to eat, crashing by noon, or feeling “behind” every single day doesn’t mean you’re unmotivated or undisciplined. It means you’re carrying everything. I’m giving you the clarity AND the practical micro-shifts you actually have the capacity for right now, so you can move through December feeling nourished instead of drained. What You’ll Learn: Why the postpartum mental load triples during the holidaysThe reason your hunger cues disappear (and why it’s not your fault)How stress, rushing, and decision fatigue push you straight into the snack → crash → guilt cycleA simple “protein-plus” strategy to keep your energy steady without meal prepping for the North PoleHow to protect your energy when everyone else wants something from youThe shift that helps you stop surviving the day… and start feeling like yourself againMentioned in This Episode: ✨ The Recipe Vault — Free resource! A collection of quick, high-protein, toddler-approved recipes for when eating feels like a chore. ✨ The Nourished Mama’s Blueprint — My signature 90-day coaching experience designed to give postpartum moms their energy, clarity, and confidence back. Inside, you get: A 60-minute kickoff callMonthly coaching callsDaily messenger supportLifetime access to the Blueprint courseLifetime access to the Meal Prep Survival KitLifetime access to the Postpartum Weight Loss PlaybookReady to Feel Like Yourself Again? If this episode hits a little too close to home and you’re tired of spending the whole month in survival mode, this is exactly the work we do inside the Blueprint. Together we rebuild your routines, reduce the mental load, simplify food, and help you feel energized again — without dieting, tracking, or adding more stress to your plate. ✨ Apply here to join the Nourished Mama’s Blueprint. And if you just want a baby step today? The Recipe Vault is totally free and a mom-life lifesaver.

    15 min
  • 8 Episodes

About

The Nourished Mamas Podcast empowers women to lose weight in a way that actually fits motherhood. You’ll learn doable shifts, small steps, and supportive strategies that blend expert nutrition guidance with the very real chaos of postpartum life. I’m Mallory. I’m so glad you’re here. I’m a Registered Dietitian, postpartum weight loss coach, mom, and someone who has absolutely eaten dinner standing over the sink while the baby cried and the laundry buzzed. I have lived the exhaustion, the cravings, the “why am I still so hungry,” the dinner time panic, and the feeling of wondering if I’ll ever feel like myself again. Every week, I help moms understand what is really going on with their postpartum bodies, simplify meals in a way that does not require perfection, and rebuild confidence without dieting or tracking every crumb. You’ll get honest conversations, practical tips that work even when your schedule doesn’t, and tiny shifts that actually move the needle. More importantly, you’ll feel understood, supported, and encouraged in a season where most moms feel overlooked. This is your space to feel lighter, more energized, and more in control of your habits. You deserve to feel good in your body again and we’re going to make that possible together.

Information

You Might Also Like