The Well Nourished Mama

Brooke Harmer

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 3 and certified perinatal nutritionist and women's health coach, 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.

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20 episodes
Updated Tuesday

Episodes20

Newest first

Tuesday · 51 min
145. Is Salt Actually Good for You? Debunking the Biggest Sodium Myths for Women's Health
For decades, we've been told to fear salt. But what if one of the most important nutrients for women's health has been misunderstood? In this solo episode of The Well Nourished Mama Podcast, I dive into the science behind sodium and explain why it's become one of the foundational recommendations I include in nearly every client protocol. From fertility and pregnancy to postpartum recovery, breastfeeding, and thyroid health, sodium plays a far greater role than most women realize. You'll also hear me debunk three of the most common myths surrounding salt — including its relationship with heart disease, pregnancy complications like hypertension and preeclampsia, and whether babies should be exposed to sodium. Rather than relying on outdated nutrition advice, this episode explores the importance of mineral balance, electrolyte function, and why context matters when it comes to your health. If you've been avoiding salt because you thought it was unhealthy, this episode may completely change the way you think about one of the body's most essential minerals. Click HERE to access the show notes for this episode and get direct links to any of the resources or other podcast episodes I mentioned in this show.
July 21 · 1 hr
144. I'm pregnant AGAIN! Here's how my fourth pregnancy is going so far
Surprise... we're expecting baby number four! In this personal update episode of The Well Nourished Mama Podcast, I’m sharing the story behind my (somewhat) unexpected pregnancy announcement, the complicated emotions that came with seeing a positive pregnancy test in this season, and why I believe it's time we normalize the full spectrum of emotions that can accompany pregnancy — not just excitement and joy. As a mom of soon-to-be four children, while managing Hashimoto's, running a business, and navigating a busy season of life, I’m opening up about the expectations I had for my health before becoming pregnant again, why the timing felt especially difficult, and how I’ve worked through feelings of grief, frustration, guilt, and ultimately acceptance. I’m also sharing the practical changes I’m making to support my body during this pregnancy — from nutrition and blood sugar support to circadian rhythm, mineral replenishment, symptom management, and learning to ask for help. Whether you're trying to conceive with an autoimmune condition, currently pregnant, or simply navigating a season that looks different than you planned, this episode is an honest reminder that your feelings are valid, your body deserves support, and motherhood doesn't require perfection. Click HERE to access the show notes for this episode and get direct links to any of the resources or other podcast episodes I mentioned in this show.
July 14 · 54 min
143. A Real Client’s Journey: How Beth Put Her Hashimoto’s Into Remission Naturally Postpartum and Breastfeeding with Beth Farnsworth
What does it actually look like to heal from Hashimoto's using a root-cause approach? In this inspiring client spotlight episode of The Well Nourished Mama Podcast, Brooke sits down with her client, Beth Farnsworth, to share Beth's remarkable journey from debilitating fatigue and frustrating postpartum health struggles to putting her Hashimoto's disease into remission. After being diagnosed with Hashimoto's, Beth knew she wanted more than simply managing symptoms. Together, Brooke and Beth discuss the personalized approach they used to uncover the root causes behind her autoimmune condition through comprehensive functional testing, targeted nutrition, mineral balancing, and sustainable lifestyle changes. Beth shares what it felt like to navigate the uncertainty of an autoimmune diagnosis, the breakthroughs she experienced throughout her healing journey, and how addressing her body's foundational needs transformed not only her thyroid health, but her energy, digestion, resilience, and overall quality of life. If you've been diagnosed with Hashimoto's, hypothyroidism, or another autoimmune condition—or you've been told your symptoms are "just postpartum" or "normal"—this conversation offers both hope and practical insight into what personalized, root-cause healing can look like. Click HERE to access the show notes for this episode and get the link for how you can start working with me, too.
July 7 · 36 min
142. Rapid Fire Q&A: Hashimoto's, Functional Medicine, Insurance, Testing & Results
If you've ever sent me a DM wondering whether my programs are right for you, this episode is for you. In this special rapid-fire Q&A episode of The Well Nourished Mama Podcast, I'm answering the questions I receive almost every single day—from how my programs fit into busy motherhood to functional testing, insurance, supplements, expected results, and what actually makes my root-cause approach different. Whether you're navigating Hashimoto's, thyroid dysfunction, autoimmune symptoms, hormone imbalances, postpartum healing, or simply feel like you've tried everything without getting answers, I want you to understand exactly what it's like to work with me and why my approach is intentionally different from traditional healthcare and even many functional medicine practices. We'll talk about realistic expectations, why I prioritize personalized care over generic protocols, the functional labs I use to uncover root causes, and how I've designed every aspect of my coaching around real life as a busy mom. If you've been considering functional testing or wondering whether you're a good fit to work together, this episode will answer many of the questions sitting in your mind before you ever book a discovery call. Click HERE to access the show notes for this episode and get direct links to any of the resources I mentioned in this show.
June 30 · 48 min
141. Rebuilding School Nutrition with Real, Scratch-Made Food with Gregory Christian
What if improving children's health didn't start in the doctor's office—but in the school cafeteria? In this episode of The Well Nourished Mama Podcast, Brooke sits down with a culinary expert and school nutrition advocate to discuss the launch of the Sustainable Food Institute of America and its mission to transform the way schools feed children across the country. For decades, many school cafeterias have relied on highly processed, pre-packaged foods. But this conversation explores how schools can successfully transition to fresh, scratch-cooked meals using locally sourced ingredients—without increasing costs. From innovative kitchen systems and efficient "gang cooking" methods to measuring plate waste and creating culturally relevant menus that students actually enjoy, you'll discover what's possible when nutrition becomes a priority. Whether you're a parent, educator, school administrator, or simply passionate about children's health, this episode offers an inspiring look at how communities can work together to improve school meals, support local farmers, and give the next generation the nourishment they deserve. Click HERE to access the show notes for this episode and learn more about Chef Gregory Christian and where you can find all things Beyond Green Partners and The Sustainable Food Institute
June 23 · 29 min
140. Why I'm Shifting My Focus to Hashimoto's and Thyroid Health for Postpartum Moms
Today, Brooke shares the story behind a major evolution in The Well Nourished Mama and why she's narrowing her focus to helping women navigate Hashimoto's, thyroid dysfunction, autoimmune conditions, and the root causes that often drive them. After her own challenging health journey, Brooke began noticing a troubling pattern—not just in her personal experience, but in the lives of countless mothers she was working with. Women were experiencing debilitating symptoms like fatigue, anxiety, brain fog, digestive issues, mood swings, low milk supply, hormone imbalances, and weight changes, only to be repeatedly dismissed, misdiagnosed, or told their symptoms were simply part of motherhood. For many, answers didn't come until they received a sudden autoimmune diagnosis, often after months or years of being told everything was "normal." Even then, many mothers were left feeling hopeless after being told there was little they could do, especially while breastfeeding. In this episode, Brooke shares why she's passionate about helping women uncover the root causes behind their symptoms, how thyroid and autoimmune conditions are often connected to deeper imbalances in the body, and why motherhood shouldn't mean settling for survival mode. If you've ever felt like your symptoms were ignored, your concerns weren't taken seriously, or you've been told to "just wait until you're done breastfeeding," this conversation is for you. Click HERE to access the show notes for this episode and get direct links to any of the resources or other podcast episodes I mentioned in this show.
June 16 · 47 min
139. Trimester Zero: How Men's Health Impacts Fertility, Pregnancy, and Baby's Future with Ronit Menashe
When it comes to fertility, pregnancy preparation, and healthy pregnancies, the conversation almost always centers around women. But what if we're overlooking half of the equation? In this eye-opening episode, Brooke sits down with Ronit Menashe, co-founder of WeNatal, to discuss the concept of Trimester Zero—the critical months before conception when both partners have the opportunity to optimize their health and improve pregnancy outcomes. Ronit shares why male fertility matters just as much as female fertility, how sperm health influences everything from conception rates to placental development and pregnancy complications, and why declining sperm counts have become a growing public health concern. Together, they explore the environmental, nutritional, and lifestyle factors contributing to today's fertility challenges and, most importantly, what couples can do to take action. You'll learn why sperm quality goes far beyond sperm count, how lifestyle changes can dramatically improve fertility in as little as 72 days, and why supporting men's health before pregnancy may positively impact a child's lifelong health. Whether you're actively trying to conceive, planning for a future pregnancy, or simply want to understand the science behind fertility, this episode will completely change the way you think about preconception health. Click HERE to access the show notes for this episode and learn more about Ronit and WeNatal (and get a listener-exclusive offer)
June 9 · 48 min
138. The Missing Piece of Birth Preparation: Nervous System Regulation for Labor and Delivery with Erica Paulson
In this powerful conversation, Brooke sits down with birth educator, doula trainer, clinical hypnotherapist, and founder of Nurture, Erica Paulson, to discuss the often-overlooked connection between your nervous system and your birth experience. Together, they explore why birth is not just a physical event, but a whole-body experience that involves your emotions, past experiences, beliefs, stress levels, support system, and sense of safety. Erica shares how her own birth experiences transformed her understanding of labor and ultimately led her to help thousands of women prepare for birth from a more holistic perspective. You'll learn why emotional safety matters just as much as physical safety, how fear and stress can influence labor progression and pain perception, why oxytocin is one of the most important hormones in birth, and how choosing the right care team can dramatically impact your experience. Whether you're preparing for your first baby or hoping for a different experience this time around, this episode will help you rethink birth preparation through the lens of nervous system regulation, self-advocacy, and trust in your body's design. Click HERE to access the show notes for this episode and learn more about Erica Paulson, and where you can find all things Nurture
June 2 · 48 min
137. Hashimoto’s and Gut Health: Hidden Infections, Candida, and Root Cause Healing with Emily Wall
If you've been diagnosed with Hashimoto's but still don't feel like yourself, your gut may be part of the puzzle. In this episode, Brooke sits down with her new team member, Emily, to discuss GI-MAP stool testing, how it works, and what it can reveal about hidden infections, microbial imbalances, and digestive dysfunction that may be impacting thyroid health. You'll learn how comprehensive stool testing can uncover root causes that traditional testing often misses, why personalized protocols are more effective than generic supplement recommendations, and who may benefit most from this type of advanced testing. If you're looking for a deeper understanding of the gut-thyroid connection, this episode is a great place to start. Click HERE o access the show notes for this episode and learn more about how you can work with us
May 26 · 37 min
136. Stress Incontinence in Motherhood: A Noninvasive Solution for Bladder Leaks with Lauren Barker
If you’ve ever leaked urine while sneezing, laughing, running, or jumping postpartum, this episode is for you. Brooke sits down with Lauren Barker from Uresta to discuss stress incontinence, why it happens after pregnancy and birth, and how women can find support without immediately jumping to surgery or invasive treatments. They break down how the Uresta device works, the clinical research behind it, and why pelvic floor therapy still plays an important role in long-term healing. This conversation is empowering, practical, and an important reminder that bladder leaks may be common in motherhood—but they are not something you simply have to live with forever. Click HERE to access the show notes for this episode and learn more about Lauren and where you can find all things Uresta.
May 19 · 51 min
135. When You Know Something Is Wrong: Trusting Your Gut and Fighting for Answers
In this deeply personal solo episode, I share a recent update about my daughter’s health journey and the long road it took to finally receive answers. After more than a year and a half of researching, advocating, and pushing through dismissal from providers, I explain how one doctor finally listened—and why that changed everything for our family. This message goes beyond one diagnosis and highlights a lesson every mama needs to hear: you have to keep advocating for yourself and your children, even when you feel unheard. I also shares how early intervention and individualized care can completely shift the trajectory of health and healing. Click HERE to access the show notes for this episode and get direct links to any of the resources or other podcast episodes I mentioned in this show.
May 12 · 36 min
134. Postpartum Wellness Without the Stigma: Beautiful Products for Moms with Courtney Boylan
Postpartum recovery products are often treated like purely clinical necessities—but what if they could also help mothers feel seen, supported, and confident? In this episode, Brooke sits down with Courtney of Le Lolo to talk about normalizing postpartum wellness and creating beautiful, functional products designed specifically for mothers. They discuss the emotional side of postpartum recovery, why mothers’ needs are so often overlooked, and how intentional self-care supports the entire family. From organic ingredients to multifunctional wellness tools, this conversation highlights the importance of making postpartum support feel nurturing instead of sterile. Click HERE to access the show notes for this episode and learn more about Courtney and where you can find all things Le Lolo
May 5 · 27 min
133. Is it "just postpartum" or is it actually your thyroid?
If you’ve ever wondered whether your symptoms are “just postpartum” or something deeper, this episode is for you. In today’s conversation, you’ll learn how many common postpartum symptoms like severe fatigue, anxiety, insomnia, brain fog, weight loss resistance, and chronic exhaustion may actually be signs of underlying thyroid dysfunction that has been normalized in motherhood for far too long. You’ll also learn how pregnancy and postpartum impact the thyroid, the difference between normal postpartum changes and true thyroid dysfunction, the thyroid labs every mom should ask for, and why finding the root cause matters instead of simply masking symptoms. Click HERE to access the show notes for this episode and get direct links to the resources I mentioned in this show.
April 28 · 42 min
132. A Better Way Than Foster Care? The Mission Behind Safe Families for Children with Lynette Nelson
In this week’s episode, we’re diving into the powerful story behind Safe Families for Children and the heart behind its mission to keep families together. Founded in 2003 by Dr. David Anderson, this organization was born from a simple but life-changing realization: many families don’t need separation—they need support. We unpack how isolation plays a major role in family crisis and how building intentional, life-giving community can completely change the trajectory for parents and children. You’ll hear how Safe Families is creating a model of holistic care through vetted volunteers, temporary hosting, and relational support that empowers families to stabilize without entering the foster care system. With a 98% family preservation rate and over 85,000 families served, this conversation will leave you inspired by what’s possible when communities step in with compassion and purpose. Click HERE to access today's show notes.
April 21 · 39 min
131. Food Label Lies: What “Grass-Fed” and “Pasture-Raised” Really Mean with Cloe Parker
Food labels can feel overwhelming—and in many cases, misleading. In this episode, I sat down with Cloe Parker of Parker Pastures to break down the truth behind common meat labels like “grass-fed,” “pasture-raised,” and “air-chilled,” so you can shop with confidence. They unpack how greenwashing shows up in the grocery store, why an animal’s diet directly impacts the nutritional quality of your food, and how to prioritize high-quality protein without overspending. You’ll also learn why buying meat in bulk can be one of the most cost-effective ways to nourish your family with nutrient-dense, properly raised meat. Click HERE to access the show notes for this episode and learn more about Cloe and where you can find all things Parker Pastures.
April 14 · 52 min
130. How to Advocate for Yourself as a Working Parent Without Burning Out
Working parents are experiencing higher levels of stress and burnout than ever before, and it’s not just a time management problem. In this episode, Dr. Rosina McAlpine joins Brooke as they break down the research behind working parent stress, why work and home life are more connected than we think, and what’s really driving burnout. You’ll learn how workplaces can better support families, why “family-friendly” policies often fall short, and how to advocate for yourself in a way that actually creates change. This conversation blends data with practical strategies so you can feel more supported, more empowered, and less overwhelmed in both your work and your home life. Click HERE to access the show notes for this episode and learn more about Dr. Rosina as well as where you can find all her tips and strategies for a more sustainable work-life balance
April 7 · 54 min
129. Low Milk Supply? The Missing Link Between Postpartum Recovery & Breastfeeding Success
If you’ve been told to just pump more, nurse more, or drink more water to fix low milk supply—but something still feels off—this episode is for you. In this powerful conversation, I’m resharing an interview from a postpartum and breastfeeding summit where we dive into a topic that is rarely discussed: the connection between postpartum recovery and milk supply. So often, moms are given surface-level solutions for breastfeeding struggles without ever addressing what’s happening beneath the surface. The truth is, your body prioritizes survival first—and if it’s dealing with underlying stressors like chronic inflammation, gut imbalances, thyroid dysfunction, or nutrient deficiencies, milk production may take a back seat. Inside this episode, we explore why your overall health plays a critical role in lactation success—and how ignoring root causes can leave you stuck in a cycle of frustration. Whether you’re currently postpartum and struggling with milk supply, pregnant and preparing for recovery, or even trying to conceive, this episode will help you better understand what your body truly needs to support both healing and breastfeeding. This is your invitation to move beyond bandaid solutions and start supporting your body in a deeper, more sustainable way. Click HERE to access the show notes for this episode and get direct links to any of the resources I mentioned in this show.
March 31 · 46 min
128. The Truth About "Balancing" Business and Motherhood
Is “balance” between business and motherhood actually possible—or is it setting you up to feel like you’re always falling short? In this solo episode, I share my honest perspective on why the idea of “balancing it all” is misleading and what to focus on instead. I break down how I’ve built a successful business while being a stay-at-home mom—without sacrificing my values, time, or priorities. This episode reframes success through a more intentional lens, helping you move away from the pressure to do everything and toward becoming the “master of one.” If you’ve ever felt torn between motherhood and your ambitions, this conversation will give you permission to define success on your own terms and build a life that actually supports it. Click HERE to access the show notes for this episode and get direct links to the resources I mentioned in this show.
March 24 · 19 min
127. Why No One Can Tell You the Cause of Your Symptoms (Not Even Your Doctor)
If you’ve ever asked why you feel the way you do — and didn’t get a real answer — you’re not alone. In this episode, I'm breaking down a pattern I've seen in 100% of the mamas in my DMs: no one can explain the root cause of their symptoms or diagnosis. From brain fog and fatigue to Hashimoto’s and infertility, most women are given surface-level explanations or dismissed entirely. Inside this episode, you’ll learn why conventional medicine often misses the full picture, what’s actually required to uncover root causes, and how foundational factors like nutrition, lifestyle, and nervous system regulation play a critical role in healing. If you’re tired of managing symptoms and ready for real answers, this episode will completely shift how you view your health. Click HERE to access the show notes for this episode and get direct links to my Masterclass and how you can apply to work with me.
March 17 · 45 min
126: The Order of Healing, Step 2: Cellular Health
If you want to find the root cause of ANY diagnosis, symptom, or disorder, you need to look at your cellular health. In today's episode, you'll learn why our cells are truly the foundation of our health and why everything we experience comes back to how well our cells are supported. You'll also learn how to test your cellular health, why bloodwork misses the mark with cellular health, and how you can optimize your current habits to support your cells. Click HERE to access the show notes for this episode and get direct links to any of the resources or other podcast episodes I mentioned in this show.

The Well Nourished Mama

145. Is Salt Actually Good for You? Debunking the Biggest Sodium Myths for Women's Health

144. I'm pregnant AGAIN! Here's how my fourth pregnancy is going so far

143. A Real Client’s Journey: How Beth Put Her Hashimoto’s Into Remission Naturally Postpartum and Breastfeeding with Beth Farnsworth

142. Rapid Fire Q&A: Hashimoto's, Functional Medicine, Insurance, Testing & Results

141. Rebuilding School Nutrition with Real, Scratch-Made Food with Gregory Christian

140. Why I'm Shifting My Focus to Hashimoto's and Thyroid Health for Postpartum Moms

139. Trimester Zero: How Men's Health Impacts Fertility, Pregnancy, and Baby's Future with Ronit Menashe

138. The Missing Piece of Birth Preparation: Nervous System Regulation for Labor and Delivery with Erica Paulson

137. Hashimoto’s and Gut Health: Hidden Infections, Candida, and Root Cause Healing with Emily Wall

136. Stress Incontinence in Motherhood: A Noninvasive Solution for Bladder Leaks with Lauren Barker

135. When You Know Something Is Wrong: Trusting Your Gut and Fighting for Answers

134. Postpartum Wellness Without the Stigma: Beautiful Products for Moms with Courtney Boylan

133. Is it "just postpartum" or is it actually your thyroid?

132. A Better Way Than Foster Care? The Mission Behind Safe Families for Children with Lynette Nelson

131. Food Label Lies: What “Grass-Fed” and “Pasture-Raised” Really Mean with Cloe Parker

130. How to Advocate for Yourself as a Working Parent Without Burning Out

129. Low Milk Supply? The Missing Link Between Postpartum Recovery & Breastfeeding Success

128. The Truth About "Balancing" Business and Motherhood

127. Why No One Can Tell You the Cause of Your Symptoms (Not Even Your Doctor)

126: The Order of Healing, Step 2: Cellular Health