“Fat-Burning Foods” Are a Lie

Let’s play a game.

Take a shot of espresso every time you see a headline that says:

“Top 5 Fat-Burning Foods You NEED to Eat!”

“Eat THIS Before Bed and Melt Belly Fat Overnight!”

“Boost Your Metabolism with This One Spice!”

If I had a dollar for every time I saw this garbage… I could fund my daughter’s entire preschool education and buy myself a new pair of leggings.

Let’s get one thing clear, mama: Food doesn’t burn body fat. Food is literally energy. That’s what calories are.

So the idea that eating a food can somehow torch your fat for you while you sit on the couch and scroll TikTok? That’s not metabolism.That’s marketing.

Now, before the green tea and cayenne pepper police come for me, let’s break it down:

The “Fat-Burning Food” Scam

What these articles really mean is that certain foods may have a thermic effect (meaning your body uses energy to digest them), or they can help you feel full longer, or balance blood sugar. Cool. Science. I’m here for it. But does eating a few slices of pineapple or drinking lemon water melt belly fat? Nope.

Fat loss comes down to a mix of:

• Energy balance (yes, even without tracking every bite)

• Hormone health

• Muscle mass

• Stress, sleep, and consistency over time

Which brings me to this:

What Moms Actually Need to Focus On

You’ve got better things to do than play detective with Pinterest “fat-burning smoothie” recipes. Let’s simplify. If you're a postpartum (or just plain busy) mom, here's where to put your energy instead:

1. Prioritize Protein at Breakfast

Start your day with 25–35g of protein to stabilize your blood sugar, reduce cravings, and support lean muscle. Yes, even if you’re eating it one-handed while nursing.

2. Eat Fiber Like a Grown-Up

Not for the fat burning. For the blood sugar. For the digestion. For the "not snapping at your kid at 3pm" energy. Think 6–8g of fiber per meal. Beans, veggies, chia, whole grains — you don’t need to juice a celery stalk to be healthy.

3. Strength Train Like You Mean It

Forget the “skinny arms in 5 minutes” workouts. Lifting weights (or just bodyweight to start) builds lean muscle, which helps your body use energy more efficiently. That’s the actual metabolic magic.

4. Walk Like It’s Your Job

Walking is underrated. It reduces stress, supports fat loss, and gets you out of the house. Bonus points if your toddler is strapped in and not throwing goldfish at your head.

5. Sleep When You Can, and Be Kind When You Can’t

Because cortisol, mama. You’re not broken — you’re exhausted. Honor your body’s need for rest, not just punishment.

TL;DR: Fat-Burning Foods Aren’t Real.

But real results come from real habits. No gimmicks. No powders. No metabolism tea required. If you’re tired of the clickbait and want evidence-based, mom-friendly wellness — you’re in the right place.

Want help actually making this doable with your schedule and your snacks?

Check out my Nourished Mama on Demand and my 12-Week Postpartum Weight Loss Accelerator Program to start making it happen!

Creatine For Women: Should Moms Take It?

Creatine is often associated with bodybuilders, but research shows it has major benefits for women—especially for strength, energy, and brain health. If you’ve ever wondered whether creatine is worth taking as a mom, here’s what the science says.

🔬 The Science-Backed Benefits of Creatine for Women

1️⃣ Increases Strength & Muscle RecoveryCreatine helps replenish ATP (your body’s energy source), meaning you can push harder during workouts and recover faster—perfect for busy moms squeezing in quick workouts.

2️⃣ Boosts Energy & Reduces Fatigue

Studies show creatine can help reduce perceived fatigue, meaning you might feel more energized throughout the day (even if your toddler didn’t let you sleep last night).

3️⃣ Supports Brain Function & Mental Clarity

Creatine isn’t just for muscles—it’s essential for brain energy, too. Research suggests it can enhance memory, focus, and mental sharpness, which is a huge win for sleep-deprived moms.

4️⃣ Aids in Hormonal Balance & Mood Support

Women naturally have lower creatine stores than men, and research suggests it may support mood and help regulate stress hormones, which is crucial for postpartum moms dealing with hormone fluctuations.

Should Moms Take Creatine?

✔️ Safe & Well-Researched: Creatine monohydrate (the most studied form) is safe, effective, and backed by decades of research.

✔️ Not Just for Athletes: Even if you’re not lifting heavy, creatine can help with daily energy, brain function, and recovery.

✔️ Easy to Take: Just 3-5g daily (mixed in water or a smoothie) is enough to see benefits.

If you’re a busy mom looking for more strength, energy, and mental clarity, creatine is one of the simplest, most effective supplements you can add to your routine but not REQUIRED :)

Have you tried creatine?

7 Tips to Help Moms Prioritize Their Workouts

Studies show a significant gap between men and women (especially moms) when it comes to prioritizing fitness. While 41.3% of men aged 18-34 meet physical activity guidelines, only 24.3% of women do the same. Moreover, time for leisure and sports activities averages 5.56 hours per day for men but just 4.76 hours for women, but honestly that number has to be based on women who are NOT moms. Do you have even 15 minutes every day for 'leisure' activities? Hell no.

For moms, the mental load of caregiving and managing a household leaves little room for self-care, including exercise. By comparison, men often prioritize structured workouts more consistently, benefiting from fewer caregiving demands.

If you want to make time for exercise, and you already know why but just in case, exercise helps you feel stronger, more energized, and better equipped to handle the demands of motherhood. Regular movement improves mood by boosting endorphins and reducing stress levels, which can be a game-changer for navigating busy or overwhelming days.

It also supports better sleep quality—a precious commodity for moms—while helping balance hormones that affect energy, appetite, and mood. Beyond the physical perks, exercise fosters confidence, increases stamina to keep up with your kids, and provides a much-needed mental health boost.

7 Tips to Help Moms Prioritize Their Workouts

1. Schedule Your Workouts Like Appointments: If you are just thinking, oh I'll get to it later without an actual plan, it's no surprise you aren't going to do it. Put your workout on your calendar at a specific time and treat it as non-negotiable, this small tweak sets you up for mental success so you can plan it and prep for it.

2. Incorporate Your Kids: Stop using your kids as an excuse, most kids are not going to be upset if you do a 10-minute core workout on the floor while they're playing nearby, or you have my official endorsement to throw up a Bluey episode and move that mom bod of yours. I promise a little screen time for them is worth it for you to do something that will make you feel better. better yet - involve your kiddos or take everyone on a walk.

3. Morning Movement Before Everyone Wakes Up: First of all, don't start skimping on sleep to get up earlier if you're already depleted but if you can, starting with just 10 minutes to do some flexibility or stretches to start the day can help set a better tone for the day.

4. Shift Your Mindset: Recognize that fitness is a form of self-care, not selfishness. A healthier you benefits the entire family, you'll be balanced, strong and be able to do the things you want and need to do without being exhausted or spent.

5. Find Short and Effective Workouts: If you're past the immediate postpartum period and your hormones are balanced, doing more interval work (raising the heart rate followed by periods of recovery) is an efficient way to get a good workout in a short period of time. Even a 20-minute strength workout will go a long way for your #momgains.

6. Use Your Environment: Sure getting to the gym would be super nice but that's not always feasible so just do something around the house. You can do a lot with bodyweight or with the stuff around your house, it all adds up.

7. Build Accountability: We all do better when we have someone else to keep us on track, partner with a friend, or better yet, join my challenge in January and get the support of other moms cheering you on and a nutritionist & personal trainer in your corner! You don't have to, and shouldn't do it all by yourself.

8. Adjust your expectations: So many of my clients struggle with comparing themselves to their pre-baby selves. Of course you could go run 10 miles or go climbing for 2 hours but that's not the reality now for a variety of reasons. Stop letting comparison and your own expectations get in the way of doing something. A quick 10 minute core workout or just a 30 minute walk is still better than nothing, please please just go do the thing, anything.

   
   

It sure feels overwhelming to add one more thing to your list, but once you find a way to incorporate it into your routine it will become something you are unwilling to sacrifice. Try even a few of the things on this list and see if you're able to start exercising with more consistency, and start making your health a priority without guilt, and set an empowering example for your kids.