138. How to Get Fit in Your 30s & 40s After Kids

Still trying to get fit after kids?

Here's something I wish more moms knew: You can be stronger, healthier, and fitter in your 30s and 40s than you were in your 20s. Even after having kids! 🙌

I'm almost 40, have 3 kids, and I'm actually stronger and healthier now than I was as a college athlete.

And no, I'm not spending hours at the gym or eating chicken and broccoli every night.

But here's the thing. What worked in your 20s might not work best for you now. Between pregnancy, breastfeeding, getting older, and the nonstop chaos of motherhood, your body AND your life have changed.

In this episode, I'm breaking down the biggest mistakes I see moms making when trying to get fit after kids and the simple things you can do instead.

Because getting healthier shouldn't require MORE time and energy you don't have!

In This Episode, We're Talking About:

💪 Why more cardio isn't always the answer (and what you actually need as you age)

📉 How changes in hormones and muscle mass can affect your weight after kids

🥑 Why fiber matters for blood sugar, gut health, and even perimenopause symptoms

🩸 How pregnancy and breastfeeding impact your nutrient needs and which labs to ask about

☕ My thoughts on creatine, collagen, and protein powder (especially in your 30s + 40s)

😴 How sleep, stress, and alcohol can impact your progress

Here's What I Want You to Remember

You don't need more hours at the gym, a restrictive diet, or a complete lifestyle overhaul to get healthier after kids.

Focus on the things that actually move the needle. Strength training, enough protein and fiber, better sleep, and small habits you can stick with.

Pick ONE thing and start there.

The goal isn't to get your 20-year-old body back. It's to feel stronger and healthier in the body you have NOW.

Want to eat more protein and fiber without spending hours meal planning, cooking, and cleaning up? Get simple, high-protein, high-fiber meals, grocery lists, and tools that make healthy eating SO much easier.

👉 Check out Busy Mom Meals here: https://www.busymommeals.com/monthly

📲 Come hang out with me on Instagram! @nutrition.for.mamas

⭐ Love the podcast? Leave a rating or review on Apple Podcasts or Spotify to help more moms find the show!

Disclaimer: This episode is for educational purposes only and isn't medical advice. Check with your healthcare provider before starting new supplements, especially if you're pregnant, breastfeeding, taking medications, or managing a medical condition.

Dietitian Recommended Supplements + Vitamins: I put the supplements I personally use and recommend into one simple online supplement store. You'll find options organized for pregnancy, postpartum, breastfeeding, menopause, energy, gut health, sleep, stress, and more.

👉 Click here to see my favorites & get my provider discount

And come hang out with me on Instagram @nutrition.for.mamas for easy meals, realistic nutrition tips, and plenty of messy mom life behind the scenes. 🤪

Subscribe to Youtube Channel: https://www.youtube.com/@BrookeMMiller

If this episode helped you, send it to another mom who needs the reminder that she doesn't need more willpower. She might just need a better system.

And remember, mama: you deserve to feel good again.