Health & FitnessAlternative HealthNutritionKids & FamilyParenting

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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English

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#156
Yesterday · 35 min
156. Postpartum Body Expectations: What We’re Getting Wrong
The Victoria’s Secret Fashion Show sparked plenty of conversation this year, especially after model Barbara Palvin walked the runway just six weeks postpartum. While some people celebrated her, others criticized the image she might create for postpartum moms. I didn’t watch the show, but I have some thoughts on the controversy—and as a prenatal and postpartum nutritionist, I think we’re missing a much bigger conversation about postpartum recovery, body expectations, and what’s possible after having a baby. I believe we can celebrate what’s possible for the postpartum body without expecting every woman to follow the same timeline. Your recovery is unique, and postpartum deserves to be recognized as its own maternal phase, with different challenges and needs for every mom. In this episode, I’m sharing why I want us to believe in the results without holding ourselves to someone else’s timeline—and why I hope we can create a culture where moms feel safe sharing their postpartum experiences, whether they’re thriving, struggling, or somewhere in between. Click HERE to access the show notes and get direct links to any of the resources I mentioned in this episode.
#155
October 20 · 37 min
155. The Missing Piece of Fertility Support for Hashimoto’s
Trigger warning: This episode discusses fertility challenges, recurrent pregnancy loss, and infertility. Please listen with care if these topics feel sensitive for you. In this week’s episode, I’m sharing three recent client success stories that highlight the complex relationship between Hashimoto’s, thyroid health, and fertility. From recurrent pregnancy loss and secondary infertility to navigating health challenges before trying to conceive, each woman came to me with a different story, and each experienced a positive pregnancy test after working together. I’m walking through their journeys, the testing and results that helped guide our approach, and how we individualized their protocols to support their health. I’m also sharing why I look beyond symptoms alone when supporting fertility, including the role of mineral status, thyroid function, and cellular health. These stories are a reminder that every fertility journey is different and that preparing for pregnancy may involve looking at the bigger picture of your health. If you’re navigating Hashimoto’s, infertility, or recurrent pregnancy loss, I hope this episode encourages you to keep asking questions, explore your options, and advocate for personalized support. Click HERE to access the show notes and get direct links to any of the resources I mentioned in this episode.
#154
October 13 · 27 min
154. Reactive Hypoglycemia in Pregnancy: My Personal Experience
What happens when you're doing everything you think you should be doing to support your health, but you're still not feeling your best? In this short, solo episode, I'm sharing a personal health discovery from my fourth pregnancy in five years. Although this pregnancy has felt relatively easy overall, I've needed significantly more nutritional support than I initially realized. After struggling to pinpoint the cause of some persistent symptoms, an unexpected trip out of town helped me connect the dots: I wasn't eating enough. I share what I noticed about my blood sugar, why my symptoms seemed to improve when I was eating more, and how I'm adjusting my nutrition to better support my body without abandoning my values around nutrient-dense foods. From being more generous with fats and incorporating convenient, processed foods to rethinking how I distribute my meals throughout the day, I'm learning that sometimes the answer isn't another supplement, another test, or a more complicated protocol. This experience is also a reminder that our nutritional needs can change throughout pregnancy, postpartum, breastfeeding, and other seasons of life. What works for one person—or even for you in a previous season—may not be enough for you now. If you're navigating persistent symptoms, struggling to eat enough, or feeling overwhelmed by the pressure to make every food choice perfectly, this episode is an invitation to look at the bigger picture. Because sometimes, the missing piece isn't doing more. It's recognizing what your body needs more of. In this episode, we're talking about pregnancy nutrition, reactive hypoglycemia, under-eating, blood sugar regulation, and the importance of adjusting your approach as your body changes. Click HERE to access the show notes and get direct links to any of the resources I mentioned in this episode.
#153
October 6 · 34 min
153. The Truth About Sugar: What I Actually Tell My Clients
A recent conversation with one of my clients got me thinking about the way we talk about sugar, added sugar, processed foods, and making “healthy” food choices — especially as moms trying to navigate an endless stream of nutrition information. In this solo episode, I’m recapping some of the takeaways from that conversation and sharing how I think through food choices in real life. We talk about something as simple as coconut yogurt with added sugar and how worrying about whether a food is “healthy enough” can sometimes lead us to skip eating altogether. I share why I wouldn’t bat an eyelash at that added sugar in the context of the entire snack, and why I think there’s a bigger nutrition lesson hiding underneath that decision. I’m also sharing some of the food choices I personally make that don't always fit neatly into the “perfectly healthy” box you see on social media — including how I approach sugar-free products, whole foods, processed foods, dairy, food dyes, convenience, and feeding my family. My goal isn’t to give you another list of foods you should or shouldn’t eat. It’s to help you think more critically about the entire picture — including nutrition, time, accessibility, mental load, consistency, and what your body needs right now — so you can make food decisions with confidence instead of fear. Click HERE to access the show notes and get direct links to any of the resources I mentioned in this episode.
#152
September 22 · 39 min
152. 5 Reasons Your Labs Are 'Normal' But You Feel Like Garbage
Have you ever been told your labs are “normal,” yet you still feel exhausted, foggy, overwhelmed, or like something is just not right? If you’ve been struggling with persistent symptoms despite “normal” bloodwork, this episode is for you. In this episode, Brooke breaks down 5 reasons your lab results can come back normal even when you feel like garbage. She explains the difference between a standard disease reference range and what may be considered a more functional or optimal range, and why a “normal” result doesn’t always tell the whole story. From not being considered “sick enough” to having the wrong labs ordered, overly broad reference ranges, or simply looking at bloodwork without considering the bigger picture, there are several reasons your results may not be giving you the answers you’re looking for. Brooke also discusses why comprehensive lab testing and looking at your symptoms as a whole can be important when you're trying to understand persistent health issues—particularly when it comes to thyroid health, Hashimoto’s, hormones, nutrient status, and other root-cause concerns. If you’ve been dismissed because your labs are “fine,” this conversation will help you understand what questions you may want to ask next and why continuing to advocate for answers matters. Click HERE to access the show notes for this episode and get direct links to any of the resources mentioned.
#151
September 15 · 30 min
151. She Thought the Timing Was Wrong – Then Everything Changed
From "I'm not ready" to "I'm so glad I did it": What if you’re not actually waiting for the right time to prioritize your health, you’re waiting to feel ready? In this week’s episode, Brooke shares a full-circle reflection from a current client who is preparing to finish her time inside the program. Just 6–7 months ago, she told Brooke she wasn’t ready and that the timing wasn’t right. Today, she feels dramatically different in her body, the people around her are noticing the changes, and she’s looking back with gratitude that she chose to take action instead of continuing to wait. Brooke breaks down the simple mindset shift behind that transformation: realizing that “being ready” is a decision, not an arbitrary milestone you have to reach before you’re allowed to prioritize your health. From the what ifs that keep us stuck to the practical process of creating a sustainable routine around a busy life, this conversation is a reminder that your health doesn’t have to wait until everything else falls into place. Sometimes, the biggest barrier isn’t your schedule, it’s the story you’re telling yourself about why now isn’t the right time. Click HERE to access the show notes for this episode, including direct links to any of the resources mentioned and the link to book a complimentary discovery call.
#150
September 8 · 28 min
150. Simple vs. Lazy: The Mindset Shift That Changes Healing
What if the reason your healing journey feels so exhausting, expensive, and complicated is because you’ve been taught to believe that healing has to be complicated?In this solo episode, Brooke shares a simple mindset shift that can completely change the way you approach root cause healing—especially if you’ve spent years bouncing between practitioners, trying supplements, chasing symptoms, or wondering why nothing seems to be working. She breaks down the important difference between simple, easy, and lazy, and explains why a simple first step doesn’t mean your practitioner isn’t doing enough.Brooke also shares a real client example of a 46-year-old mom with Hashimoto’s who came into her program wanting to understand the root cause of her symptoms and feel like herself again. Her first recommendations were surprisingly simple: introduce two foods and increase her overall food intake. It felt almost too simple—but that was intentional. Healing is often a layered process, and the first steps may not look as impressive as you expect. Brooke explains why foundational changes need to come before more complex interventions, why 60–65% of her clients with significant diagnoses are unintentionally under-eating, and why trusting the process can be one of the hardest—and most important—parts of 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.
#149
August 25 · 55 min
149. Could Your Hypothalamus Be Behind Your Hormone Symptoms? with Deborah Maragopoulos
What if the key to understanding your hormones, metabolism, immune system, and overall health isn’t found by looking at each symptom separately—but by looking upstream? In this episode of The Well Nourished Mama Podcast, Brooke sits down with Deborah to explore the powerful role of the hypothalamus and why this small but mighty area of the brain may be an important piece of the puzzle when it comes to hormone imbalances, autoimmune conditions, reproductive health, metabolism, and chronic symptoms. Together, they discuss why a root-cause approach requires looking beyond individual symptoms and understanding how the body’s systems communicate and work together. From chronic stress and gut health to sleep, nutrition, mindset, and targeted support, this conversation explores what can happen when we shift from simply managing symptoms to supporting the systems that influence the body as a whole. If you’ve been dealing with complex health concerns, hormonal symptoms, or feel like you’re constantly chasing one issue after another, this episode will give you a new perspective on where to start. Click HERE to access the show notes for this episode and learn more about Deborah, including where you can connect with her, find out more about Genesis Gold, and get your free Hypothalamus Reset Bundle
#148
August 18 · 1 hr 28 min
148. Could You Have Lipedema? What You Need to Know with Dr. R Daniel Hagerty
Could the changes you’re seeing in your body be more than a matter of diet, exercise, or weight? In this episode of The Well Nourished Mama Podcast, I sit down with my dad, Dr. R. Daniel Haggerty, a surgeon who specializes in lipedema, to break down what lipedema is, who it affects, how it develops, and why so many women go years without an accurate diagnosis. Together, we discuss the physical and emotional impact of lipedema, common symptoms and characteristics, and why hormonal changes — including pregnancy and postpartum — can play an important role in its onset or progression. We also explore what happens after a lipedema evaluation, the medical and surgical treatment options available, why early intervention matters, and how to find a provider who understands this condition. If you’ve experienced disproportionate swelling or heaviness in your legs, easy bruising, or changes in your lower body that don’t seem to respond to traditional diet and exercise approaches, this conversation may give you important questions to bring to your healthcare provider. Click HERE to access the show notes for this episode and learn more about Lipedema, and even how you can schedule a consult with Dr. R Daniel Hagerty
#147
August 11 · 50 min
147. Hashimoto’s, Pregnancy & Postpartum: 7 Myths Debunked
What if the way we’ve been taught to think about Hashimoto’s is missing a much bigger piece of the puzzle? In this solo episode of The Well Nourished Mama Podcast, I’m challenging some of the long-standing beliefs surrounding Hashimoto’s, thyroid health, and autoimmune disease in women. This isn’t about bashing doctors or dismissing conventional medicine—it’s about opening the conversation and encouraging you to ask better questions about your health, especially when your symptoms, lab results, or experience don’t seem to fit the standard narrative. I break down 7 common Hashimoto’s myths — from the idea of whether Hashimoto’s is truly a thyroid problem, whether it’s genetic and what thyroid antibodies can actually tell us to why “normal” labs don’t necessarily tell the whole story, whether you really need a long list of supplements to manage autoimmune thyroid disease, and if you can actually improve your health while pregnant or breastfeeding. If you’ve been diagnosed with Hashimoto’s, are experiencing thyroid symptoms, are postpartum, recently pregnant, breastfeeding, or simply feel like there has to be more to your health, this conversation will give you new questions to consider—and may challenge some of what you’ve been told about your diagnosis. 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.
#146
August 4 · 46 min
146. How to Get Little Kids to Help with Housework: Raising Helpful, Confident Children from an Early Age
Should toddlers really be helping with housework? Can babies actually learn responsibility? And is it worth the extra time and mess? In this honest, behind-the-scenes solo episode of The Well Nourished Mama Podcast, I’m sharing the conversations that inspired this topic after receiving messages on Instagram about how my young children help around the house. Rather than focusing on chores as a checklist, I explain the deeper purpose behind involving children in everyday household responsibilities and why it's become such an important part of my family's culture. You'll hear practical examples of how each of my children—from just over one year old to nearly five years old—participates in age-appropriate tasks, along with the mindset shifts that have helped me prioritize teamwork, cooperation, independence, and life skills over perfection. I also share how involving my children in daily routines has created more intentional family rhythms while freeing up more time to rest, work, and be present after bedtime. Whether you're wondering when to start chores, how to involve toddlers without creating more work, or simply want to raise children who contribute confidently at home, this episode offers encouragement and practical ideas you can adapt to fit your own family. 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.
#145
July 28 · 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.
#144
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.
#143
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.
#142
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.
#141
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
#140
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.
#139
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)
#138
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
#137
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

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