Nourish and Mum

Fitting exercise in feels like just another thing on an already impossible list.This episode is about changing that. Not by adding more to your day - but by using the bits you're already in slightly differently.Squatting to pick up toys. Taking one thing upstairs at a time. Chopped veg at eye level in the fridge. Small stuff that doesn't feel like anything, but adds up more than you think.Less mental load. Same results.Want to work together?Apply hereFind me on Instagram: @nourishandmum

Everyone wants the number. The one that’ll make everything click.This episode is about why I’m not going to give you one - and why that’s actually better for you.I’m covering why all calorie numbers are estimates to begin with, why a range works better than a single target, and the 1200 calorie thing - including the starvation mode myth and what’s actually going on when it feels like nothing’s working.Plus the calculator I built specifically for mums - because your day doesn’t fit neatly into a dropdown.Www.nourishandmum.co.uk/calculator

You’re doing the right things. Eating well, being sensible, not going mad. And nothing’s happening.It’s probably not what you think.In this episode I’m walking through the two things that quietly undo a lot of really consistent effort - and what actually holds up long term.Find more from me @nourishandmum on insta and www.nourishandmum.co.uk

You’re doing everything. The kids, the job, the house, the mental load of just keeping it all going. And looking after yourself is the thing that keeps slipping.This episode is for the mum doing the school run and the mum surviving the toddler years. Both of you. Because it’s hard either way.I want to be honest about what the day actually looks like first - because I think skipping that bit and going straight to tips is why most advice doesn’t land. And then I want to give you some things that actually work when time and energy are so low.No overhauling your life. Just a few things that genuinely make a difference.Want to work together? Check out @nourishandmum on Instagram, or apply via my website www.nourishandmum.co.uk

You’ve had a big weekend. Maybe a work do, a birthday, a week where you were just knackered. And now it’s Sunday night and you’re already planning it - salads, no snacks, back on it from Monday.And you mean it. You genuinely do.By Tuesday it’s fallen apart and you feel worse than you did before you made the plan.In this episode I’m talking about why that keeps happening - not in a fluffy way, but what’s actually going on - and why this pattern doesn’t just affect how you eat. It gets into your work, your sleep, your exercise. Most people haven’t clocked that bit yet.I also want to give you one thing you can actually do next time you feel the salad plan coming on. Not a whole new routine. Just one thing.If you’ve got a friend who does the Monday reset thing, send this one to them.

One rough week doesn’t mean the approach isn’t working. But it can feel that way. The temptation to scrap everything and starting something new is real. In this episode, I’m talking about why that urge is often the thing keeping you stuck, and what to actually ask yourself before you change a single thing. We also cover how to think short, medium and long term.Find me on Instagram @nourishandmum - DM me if any of this resonated!

I have a wedding mid-September. My wedding! And this is the honest version of how I’m getting there. In this episode I’m sharing where I’m actually starting from - what’s working, what isn’t, and why I’m not doing what most expect a nutrition to do before her wedding!No crash diets. No cutting everything out. No starting over every Monday. Just the clam, logical approach I use with the mums I coach - applied to my own life, in real time, with 25 weeks to go. If you’ve got a holiday, an event, or just want to feel in your body this summer - this one’s for you. Find me on Instagram @nourishandmum and DM me if you want to talk about what this could look like for you.

In this episode, we talk about the expectations many mums place on themselves - not just around food and exercise, but across work, motherhood, and life in general.When the standard becomes “do everything well”, health habits can easily become another source of pressure.This episode explores why perfection often leads to starting over again and again, and why shifting towards a “good enough” approach can make consistency far more achievable.We look at how mental load, busy schedules, and unrealistic expectations influence health habits - and why progress often comes from ordinary, repeatable actions rather than perfect routines.If you’ve ever felt like you know what to do but struggle to keep it going alongside everything else in your life, this one’s for you.

In this episode of Nourish & Mum, we shift the conversation from evening eating to something many working mums notice during the day: workplace snacking.Biscuits in meetings, birthday cake in the office, snacks in the kitchen, eating while answering emails - work environments can make food decisions surprisingly difficult to navigate.This episode looks at why daytime grazing happens so easily at work, how social pressure and busy schedules influence eating patterns, and why proper meals still matter when the day becomes a series of quick bites between tasks.We also explore simple ways to make workday eating feel more deliberate, without needing rigid rules or turning down every shared treat in the office.If you’ve ever wondered why you seem to snack all day at work without really planning to and how we can start to manage it, this episode will likely resonate.

In this episode, we “zoom out” from evening snacking and look at the bigger picture.Sometimes the snack isn’t really the issue, it’s that evenings feel heavy, intense, or like the only time that’s yours.We talk about why evenings often carry so much weight after a full day of parenting, and how small shifts - like building tiny pauses earlier in the day or creating a clearer “switch-off” signal - can make evenings feel steadier overall.This isn’t about banning snacks or creating perfect routines.It’s about reducing the pressure on food to be the only way you unwind.Practical, calm, and very doable.

In this episode, we move from understanding evening snacking to handling it in real life.If you’ve ever found yourself in the kitchen at 8:30pm wondering how it’s escalated again, this episode is about what to actually do in that moment - without banning snacks or starting over tomorrow.I talk about how to check whether you’re genuinely hungry, why grazing tends to feel chaotic, how to make eating more deliberate, and why adding structure earlier in the day often reduces intensity at night.This isn’t about eliminating evening snacks. It’s about removing the spiral.Practical, calm, and very doable.

In this episode, we take a deeper look at why evening snacking feels so intense for so many mums.If you’re fine all day and then the evening hits - and suddenly you want quick, carby, sugary foods - this isn’t random and it isn’t a lack of willpower.We explore what’s often driving it: the “collapse” after holding everything together all day, unintentional under-eating earlier on, the feeling that evenings are your only time, and how TV or scrolling can turn eating into something automatic.This episode isn’t about banning snacks or being stricter. It’s about understanding what the urge is responding to - so you can approach evenings more calmly and with more choice.If evenings feel like the hardest part of the day around food, this conversation will likely resonate.

In this episode, I talk about how to make meals easier - not more impressive, not more exciting - just easier to manage in real life as a mum.I explore why meals often start to feel effortful and mentally draining after kids, and how reducing decision-making and relying on familiar, repeatable meals can make consistency feel more achievable.This episode looks at practical ways to simplify meals, reduce food taking up so much headspace, and make it easier to return to supportive eating patterns when life gets busy or unpredictable.If meals feel like another thing you need to “do better”, this episode offers permission to make them simpler - without giving up on your health or goals.

In this episode, I talk about what to do when things go off track - without resetting, restricting, or waiting for the “right” moment to start again.I explore why restarting often creates pressure and keeps mums stuck in cycles of stopping and starting, and why returning calmly to what works is a far more effective approach.This episode introduces the idea of having something familiar to return to - whether that’s regular meals, repeatable foods, or a normal rhythm - so that consistency doesn’t rely on perfection or motivation being high.If you’ve ever felt like one off day or one messy week undoes all your progress, this episode offers a gentler, more realistic way forward.

In this episode, I explore why consistency often feels like the hardest part of looking after your health as a mum.I talk about why many mums feel stuck in a cycle of starting, stopping, and feeling like they can’t stick to anything - even when they care deeply about their health and know what they “should” be doing.This episode looks at how perfectionism, decision fatigue, and food taking up too much mental space can quietly undermine consistency - and why approaches that don’t flex with real life are often the problem.I also introduce a gentler way to think about progress: consistency isn’t about staying perfectly on track, but about how easily and calmly you return to what works when things inevitably go off piste.If you’ve ever felt like consistency is your biggest struggle, this episode is here to help reframe the problem - and make it feel more manageable.Rachel x

In this episode of Nourish & Mum, I explore why dieting so often feels harder after having children - even for mums who care about their health and genuinely want to feel better.I talk about the emotional pull between wanting more energy and confidence now, while also prioritising the needs of young children during such an intense season of life.This episode covers some of the reasons dieting can feel more difficult after kids, including hormonal changes, time poverty, sleep deprivation, decision fatigue, and the reality of how meals actually look day to day.I also talk about why struggling to start, stick to a plan, or stop thinking about food doesn’t mean you’re doing something wrong - and why fat loss can still be a valid goal, even if the approach needs to change.If dieting has felt heavier, more frustrating, or harder to sustain since becoming a mum, this episode is here to help things make a bit more sense.

In this first episode of Nourish & Mum, I share why this podcast exists - and who it’s really for.Many mums care deeply about their health, but feel caught in a constant tension: wanting to look after themselves, while also wanting to give everything to their children during these early years.Add to that the way many of us were taught to approach nutrition and fat loss - through restriction, cutting out foods, and all-or-nothing thinking - and it’s no surprise that things start to feel harder, not easier, after kids.This episode explores why that cycle exists, why it’s not a personal failure, and why a more supportive, habit-focused approach can make a real difference to energy, mood, and long-term health.Nourish & Mum is about finding a way forward that fits real life as a mum - without extremes, guilt, or pressure to be perfect.