Nourished Mamas: Nutrition, Weight Loss & Motherhood

Mallory Younglove
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The Nourished Mamas Podcast is where nutrition, weight loss, and motherhood meet real life. I'm Mallory, a registered dietitian, mom, weight loss coach, and business owner who believes healthy eating should feel simple enough to actually stick. Each week, you'll find practical nutrition advice, sustainable weight loss strategies, meal planning shortcuts, and honest conversations about motherhood, health, and the realities of trying to take care of yourself while taking care of everyone else. I work with women through many different seasons of life—including fertility, pregnancy, postpartum, GLP-1 use, perimenopause, and beyond—but the goal is always the same: Helping you feel more energized, more confident, and more at home in your body. Around here, we focus on realistic habits, balanced nutrition, and simple systems that reduce overwhelm and make healthy eating feel manageable. You'll learn how to build meals that keep you full, navigate weight loss without constantly starting over, simplify meal planning, and create routines that support your health without requiring perfection. You'll also get a behind-the-scenes look at life as a mom, dietitian, and entrepreneur, because sometimes the best conversations happen outside of nutrition. Whether you're listening on a walk, during school pickup, folding laundry, or hiding in your car for a few quiet minutes, I'm glad you're here. Let's make healthy eating feel a whole lot simpler.

  1. 2d ago

    What If You Didn't Have to Start Over After the Holidays?

    What if you could enjoy Halloween candy, Thanksgiving dinner, and Christmas cookies without feeling like you have to start your weight-loss journey all over again in January? Every year, the holidays seem to turn into a conversation about avoiding weight gain, resisting temptation, and trying to stay "on track." But what if the holiday meals aren't actually the problem? In this episode of the Nourished Mamas Podcast, we're talking about what really makes consistency difficult during the holidays and how to build habits that don't fall apart every time your schedule changes. Because there's a big difference between having a flexible routine and expecting yourself to be perfect. In this episode, we're talking about: Why holiday meals aren't necessarily what's getting in the way of your weight-loss goalsWhat actually disrupts your eating habits during busy seasons, from skipped meals to travel and exhaustionThe importance of having a few easy "survival meals" you can fall back onWhich habits to keep consistent and which ones can be flexibleWhy you don't need to skip meals, restrict food, or add workouts to compensate for holiday treatsHow to get away from the all-or-nothing cycle that makes every January feel like another fresh startWhy your holiday routine should look different depending on your body, schedule, and stage of lifeThe takeaway? You don't need to get through the holidays perfectly. You need habits that can adjust when life gets busy so you don't feel like you're starting from scratch every time your routine changes. Ready to stop starting over? If you're tired of trying to figure out weight loss on your own, I'd love to help you build an approach that actually fits your life. Through my six-month weight-loss mentorship, we look at what's been making progress difficult, what your body needs, and which habits will make the biggest difference for you. Apply to work with me here. I'll personally review your application and follow up with you about your goals and what kind of support makes sense.

  2. Oct 23

    What Should I Actually Focus on Before the Holidays?

    It's almost November, and you might be feeling like you have two options: overhaul your entire routine before the holidays or just give up and wait until January. But what if neither one is necessary? In this episode of the Nourished Mamas Podcast, we're talking about why your weight-loss priorities should look different depending on the season of life you're in. Because what a postpartum mom needs might be completely different from what a woman navigating perimenopause needs, and someone taking a GLP-1 may need the exact opposite of traditional weight-loss advice. I'm also sharing my own experience taking tirzepatide, why I prioritize eating enough and maintaining muscle, and how to figure out which one or two habits actually deserve your attention before the end of the year. In this episode, we're talking about: Why you don't need to overhaul everything or wait until JanuaryWhat to prioritize postpartum when you're exhausted, nap-trapped, and struggling to eat regularlyWhy perimenopause may call for more attention to strength training, protein, meal structure, and recoveryHow to approach sustainable weight loss without another restrictive dietWhy GLP-1 weight loss may require focusing on eating enough, hydration, and preserving muscleHow your schedule, appetite, and life stage change what your priorities should beWhy choosing one or two habits can be more helpful than trying to change everything at onceWhat personalized nutrition support looks like when a generic weight-loss plan isn't workingWant help figuring out what YOU should focus on first? You don't need another list of everything you could be doing. You need to know what makes sense for your body, your schedule, and your goals right now. Inside my 6-month Weight Loss Foundations program, we work through a core process with guidance specific to your needs, whether you're postpartum, navigating perimenopause, taking a GLP-1, or working toward sustainable weight loss. If you're ready for personalized support, apply to work with me. Tell me what's going on, what you're struggling with, and what level of support you're looking for. I'll personally follow up so we can talk through your next steps. You don't need to arrive in January as a completely different person. You can arrive with a little more momentum and a better idea of what actually works for YOU. 🤍

  3. Oct 16

    Do You Really Need to Wait Until January to Start Losing Weight?

    Halloween, Thanksgiving, and Christmas are three holidays. So why do we treat the entire last three months of the year like our health goals have to wait? 😂 In this episode of the Nourished Mamas Podcast, we're talking about why it's so easy to write off October through December and what it could look like to keep making progress without skipping the Halloween candy, restricting yourself at Thanksgiving, or turning down every Christmas cookie. I'm also sharing how I've continued my own weight-loss journey while juggling motherhood, businesses, and travel, plus what I'd actually recommend focusing on if you came to me today wanting to feel better by January. In this episode, we're talking about: Why three holidays can turn into three months of all-or-nothing thinkingThe difference between enjoying holiday food and abandoning your routinesWhy maintaining your weight can still be a win during a busy seasonHow I'm navigating weight loss alongside travel, motherhood, and an unpredictable scheduleWhat to focus on if you're struggling with nighttime snacking, takeout, low appetite on a GLP-1, or inconsistent exerciseWhat could realistically change in the next 10–11 weeks beyond the number on the scaleTwo questions to help you choose one small habit to start this weekReady to figure out where YOU should start? Take my free Weight Loss Roadmap Quiz! It takes about two minutes and helps you identify your next steps based on your current season, whether that's postpartum, perimenopause, GLP-1s, or sustainable weight loss. I'll also personally review your answers and follow up with recommendations, plus an invitation to a free Personalized Recommendation Call if you'd like to talk through your next steps. --> Take the free Weight Loss Roadmap Quiz. You don't have to make the rest of the year perfect. You just have to stop treating these months like they don't count. 🤍

  4. Oct 9

    Why I Sometimes Give Women the Opposite of Standard Weight Loss Advice

    What if some of the weight-loss advice you’ve heard over and over again is actually the opposite of what YOU need right now? Eat less. Skip breakfast. Save your calories for dinner. Don’t drink your calories. Eat mindfully. Track your food so you don’t overeat. None of that advice is automatically wrong. But depending on your body, your appetite, your life stage, and even the medications you’re taking, sometimes I’m telling my clients to do the exact opposite. In this episode, I’m talking about why eating MORE earlier in the day can sometimes make nighttime eating feel easier, why I don’t want you saving all your calories for a big dinner, and why your sweet tooth may have a lot more to do with what you ate earlier in the day than what happens after dinner. We’re also getting into the advice that can sound especially backwards when your appetite is suppressed by a GLP-1 or certain ADHD medications. Sometimes that means distracting yourself while you eat instead of being hyper-focused on mindful eating. Sometimes it means drinking your calories. And sometimes tracking your intake is less about restricting food and more about making sure you’re actually getting enough. In this episode: Why “eat less” can turn into eating too little earlier in the dayWhen eating earlier may make the rest of your day feel easierWhy I don’t recommend saving all your calories for dinnerWhat your nighttime sweet tooth may be telling youWhy mindful eating isn’t always the right tool when appetite is really lowHow GLP-1s and some ADHD medications can change the nutrition conversationWhen drinking your calories can actually be usefulWhy tracking food can sometimes help you eat enough instead of lessBecause weight loss isn’t black and white. The advice that works for one woman, or even worked for YOU during a different season of life, may not be what your body needs right now. Not sure what YOU should actually be focusing on to lose weight? Take my Weight Loss Roadmap Quiz and I’ll give you the roadmap that fits where you are right now, whether you’re postpartum, navigating perimenopause, taking a GLP-1, or simply looking for sustainable weight loss. You’ll get your roadmap right away, and I’ll personally follow up with what I think your next steps could be. You’ll also have the option to schedule a free strategy call with me so we can talk through what makes sense for you.

  5. Oct 2

    How Do I Stay Active While Working From Home?

    Working from home sounds like it should make it easier to stay active. No commute, more flexibility, and technically you could work out whenever you want. But you can also sit down at your desk, spend four to six hours on Zoom calls, work on your computer the rest of the day, and somehow end up completely exhausted with barely 2,000 steps. 😂 In this episode, I’m sharing what I actually do to build more movement into my own work-from-home days, without turning my entire day into an elaborate wellness routine. We’re talking about: Why being busy all day doesn’t necessarily mean you’ve moved muchThe 15-minute habit I use to get movement in before my workday startsWhy simply standing up between back-to-back calls still countsHow I use my walking pad while charting, working on Instagram + doing other computer workPairing movement with things you’re already doing instead of finding another hour in your dayUsing lunch as an opportunity to get away from your deskWhat to do when your work schedule changes every single weekThe difference between scheduling a standing workout appointment and planning movement week by weekWhy I’d rather see you go from 4,000 steps to 5,000 than immediately try to hit 10,000How to use your watch or fitness tracker as data instead of another way to judge yourselfBuilding your movement floor 1% at a time instead of constantly chasing a higher ceilingThe big takeaway: Working from home might give you more flexibility, but flexibility doesn’t automatically create movement. You still have to decide where movement belongs, and it doesn’t have to require overhauling your entire life. Not sure what deserves your attention first? If you’re trying to think about protein, steps, workouts, meals, water + approximately 17 other things at once, take my free Weight Loss Roadmap Quiz. It takes about two minutes and gives you a personalized starting point based on where you are right now, whether you’re postpartum, navigating perimenopause, taking a GLP-1, or working on sustainable weight loss. From there, you can also book a free strategy call with me so we can talk about what your next step should actually look like based on your goals. Take the quiz here.

  6. Sep 25

    How Do I Stay Consistent Without Trying to Be Perfect?

    If your healthy habits only work when life is going perfectly, they probably aren’t going to work for very long. In this episode, I’m talking about what consistency actually looks like when you have kids, work, changing schedules, injuries, travel, hormones, and all the other things real life throws at you. I’m also sharing how I’m putting this into practice as I ease back into running after years away from it. Right now, that looks like one minute of jogging followed by two minutes of walking. It is excruciatingly simple on purpose. 😂 Because the goal isn’t to prove how hard I can push myself today. It’s to build something I can recover from and do again. In this episode, we talk about: Why building habits around your most motivated self usually backfiresThe question I want you to ask: “What version of this could I still do on a pretty normal Tuesday?”Why trying to focus on 14 different weight-loss habits at once makes consistency harderHow your priorities may change depending on whether you’re postpartum, navigating perimenopause, taking a GLP-1, or working on sustainable weight lossWhy I want you to build your floor instead of your ceilingWhat “good enough” can look like with workouts, meals, meal prep, and hydrationWhy doing two workouts when you planned four does NOT mean you failedHow perfectionism turns one imperfect meal into a week of feeling “off track”Why you should let a habit get easy and boring before making it harderHow to build a plan that can actually survive your real life The big takeaway: Consistency isn’t doing everything perfectly over and over again. Sometimes it looks like a 10-minute walk instead of the full workout. Sometimes dinner is rotisserie chicken, microwave rice, and vegetables. Sometimes you planned four workouts and did two. Sometimes you eat pizza for dinner and simply eat breakfast the next morning instead of deciding you’ll “start over Monday.” Your floor isn’t the most you’re capable of doing. It’s what you can keep doing when you’re not at your best. Not sure what YOU should focus on first? If you’re thinking, “Okay, but I still don’t know what my floor should look like or which habit actually deserves my attention,” start with my free Weight Loss Roadmap quiz. You’ll get a personalized roadmap based on where you are right now, whether you’re postpartum, navigating perimenopause, taking a GLP-1, or simply trying to lose weight sustainably. After you get your roadmap, you’ll also have the option to book a free strategy call with me so we can talk through what’s going on for you and personalize your next steps. Take the free quiz + get your Weight Loss Roadmap:

  7. Sep 18

    How Do I Actually Eat at Home More Often?

    If you keep saying you want to eat at home more, but somehow it’s 5:30 and you’re ordering takeout again, this episode is for you. And before we get into it, I’m NOT here to tell you to stop eating out. 😂 Eating out is genuinely one of my favorite things to do, especially when we travel. We love trying different restaurants and enjoying food, and I still get takeout when I’m in a pinch. The goal isn’t to cook every meal from scratch or never order food again. It’s to make eating at home easy enough that it actually feels like an option when life gets busy. In this episode, I’m talking about how I make that work in my own house, including why I use convenience foods AND cook from scratch, how I prep when I have more time to make busy days easier, and something my dad did when I was growing up that made it possible to get dinner on the table in less than 20 minutes without needing a new recipe every night. In this episode, we talk about: Why eating at home more doesn’t have to mean giving up restaurants or takeoutWhy you probably don’t need more recipes, you need fewer dinner decisionsPlanning meals around the week you’re actually going to haveWhy convenience foods absolutely have a place in a realistic meal planHow I use higher-bandwidth days to prep things like rice, grilled chicken, soups, and other basics for laterCreating a few simple backup meals you almost always have ingredients forMaking dinner decisions before everyone is hungryWhat to do when the meal you planned isn’t going to happenWhy eating at home more often is a much more useful goal than trying to eat out neverWant me to take some of the planning off your plate? If your biggest problem is that you simply don’t want to keep figuring out what everyone is eating every week, check out What to Eat + Prep. Every Thursday, I send you the next week’s meal plan so you know what to shop for Friday or Saturday, plus a prep plan designed to take less than 60 minutes so you can head into the week with food ready to go. → Check out What to Eat + Prep Not sure if it’s for you yet? I also put together a Sample Week so you can see exactly what the meals and prep look like before joining. → Grab the Sample Week Because eating at home more probably doesn’t require becoming a person who lovingly cooks dinner from scratch seven nights a week. You probably don’t need more recipes. You need fewer dinner decisions.

  8. Sep 11

    How to Take Care of Yourself While Taking Care of Everyone Else

    If you’re a mom, caregiver, or just the person who seems to keep everything moving, you’ve probably heard the advice to “put yourself first.” The problem is, that doesn’t always feel realistic. In this episode, I’m talking about what happens when your own needs slowly become the easiest ones to postpone. Not because you don’t care about yourself, but because there is almost always something more urgent right in front of you. I share a few examples from my own life, including labs that caught me off guard, a dentist appointment I kept pushing off, and a bra that hadn’t fit in months. I also share stories from clients who realized they were feeding their kids every day while regularly forgetting to feed themselves. The goal isn’t necessarily to put yourself above everyone else. It’s to start including yourself in the care you’re already giving everyone around you. In this episode, we talk about: Why “put yourself first” can feel unrealistic for moms and caregiversHow your own needs can slowly become the easiest ones to postponeWhy knowing what to do doesn’t automatically mean you’ll do itWhat my own labs taught me about paying attention to my healthThe simple lunch habit that helped one of my clients start eating more consistentlyWhy self-care doesn’t have to mean spa days or complicated routinesHow to start thinking about your own needs with the same urgency you give everyone else’sYour next steps Start by noticing one thing you’ve been putting off. Maybe it’s making a doctor or dentist appointment, replacing something that no longer fits, eating lunch consistently, filling your water bottle, or finally handling something you keep telling yourself you’ll get to later. Then ask yourself: Where can I include myself in something I’m already doing? If your kids are eating, eat too. If you’re filling their water bottles, fill yours. If you’re scheduling their appointments, check whether you’re overdue for one of your own. And if you’re not sure where to start, join the free Routine Reset Challenge. It’s a five-day challenge with short videos designed to help you figure out the simple habits that make sense for your life right now. You can also send me a message on Instagram at @MalloryYounglove and tell me what you’ve been pushing off. The goal isn’t to become perfect at self-care. It’s to remember that you’re one of the people you’re responsible for taking care of too.

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About

The Nourished Mamas Podcast is where nutrition, weight loss, and motherhood meet real life. I'm Mallory, a registered dietitian, mom, weight loss coach, and business owner who believes healthy eating should feel simple enough to actually stick. Each week, you'll find practical nutrition advice, sustainable weight loss strategies, meal planning shortcuts, and honest conversations about motherhood, health, and the realities of trying to take care of yourself while taking care of everyone else. I work with women through many different seasons of life—including fertility, pregnancy, postpartum, GLP-1 use, perimenopause, and beyond—but the goal is always the same: Helping you feel more energized, more confident, and more at home in your body. Around here, we focus on realistic habits, balanced nutrition, and simple systems that reduce overwhelm and make healthy eating feel manageable. You'll learn how to build meals that keep you full, navigate weight loss without constantly starting over, simplify meal planning, and create routines that support your health without requiring perfection. You'll also get a behind-the-scenes look at life as a mom, dietitian, and entrepreneur, because sometimes the best conversations happen outside of nutrition. Whether you're listening on a walk, during school pickup, folding laundry, or hiding in your car for a few quiet minutes, I'm glad you're here. Let's make healthy eating feel a whole lot simpler.

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