Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness

You are breastfeeding, you are starving, and you are scared that if you eat more you will gain weight — but if you eat less your supply will tank. Sound familiar? In this episode Val breaks down exactly how to fuel your body while breastfeeding, why cookie cutter calorie advice does not work for nursing moms, and what eating enough actually looks like in real life — with specific food examples for three different stages of breastfeeding.

In this episode we cover:

The scale is moving but you still feel soft, undefined, and not like yourself. Sound familiar? In this episode Val breaks down exactly why this happens — and it is not a willpower problem. It is a physiology problem. If you have been eating less, doing more cardio, and still not seeing the results you want, this episode is going to connect a lot of dots for you.

In this episode we cover:

Are you doing postpartum core work but not sure if it's actually working? In this episode, Val breaks down exactly how to know where you are in your core recovery — and whether it's time to progress or time to pump the brakes.

If you've ever felt like you're going through the motions, still feel weak months (or years) postpartum, or you're not sure if what you're feeling during exercise is normal — this episode is your checklist.

In this episode we cover:

How many times have you told yourself you just need more willpower? More discipline. More motivation. More of something you feel like everyone else has — and you just don't.

What if willpower was never the answer?

In this episode Val introduces The Willpower Trap — the all-or-nothing cycle that keeps so many moms stuck — and breaks down what actually creates lasting change: guidelines, curiosity, and systems.

Since this is the last episode of Q2, Val also weaves in a half-year reflection throughout — because if you've been relying on willpower since January and wondering why it keeps...

What if eating well as a busy mom didn't require a complicated meal plan, a new diet, or hours of Sunday meal prep? What if it came down to just three things — done consistently — no matter what phase of life you're in?

In this episode Val Warner, board-certified sports dietitian and postpartum nutrition expert, shares the three nutrition non-negotiables she has used through every phase of her own postpartum journey — from early recovery to going back to work, building muscle, losing fat, and now trying for baby number two.

These are the habits that actually stick...

Your doctor cleared you at 6 weeks. So why does your body still feel so off?

Here's the truth nobody tells you: being cleared for exercise and being READY to exercise are two completely different things. And jumping back in before your foundation is in place is one of the most common reasons postpartum moms end up dealing with leaking, back pain, and a core that feels completely disconnected — months or even years later.

In this episode Val breaks down the real postpartum fitness progression — three phases, no fluff, no generic advice — and gives you a roadma...

You're exhausted. Your joints ache. You feel puffy. Your digestion is off. And everyone keeps telling you this is just part of being a mom.

But what if your body has been trying to tell you something — and it has a name?

In this episode, Val breaks down the 5 real reasons your body is still inflamed postpartum — and exactly what to eat to start turning it around. This one connects a lot of dots.

In this episode:

Your clothes fit weird. You're doing everything right — eating well, showing up to workouts — and your body still doesn't feel like yours. And watching other moms seem to "bounce back" while you're still waiting? That comparison spiral is real, and it's exhausting.

In this episode, Val gets real about postpartum body image — the clothes, the belly, the comparison trap, and the mental load of living in a body that feels foreign. She shares her own Havasu weekend story, reads real responses from her audience, and breaks down the actual physiology behind why your body looks and feels differ...

If your workout routine keeps falling apart, it's not a you problem — it's a plan problem. In this episode, Val shares her own real week of workouts (spoiler: nothing went according to plan and it was still a great week), breaks down the brand new 2026 ACSM resistance training guidelines, and gives you the exact framework to build a routine that actually fits your life — not your ideal life. Your imperfect week still counts. The stroller run counts. The 15-minute living room workout counts. Let's talk about it.

In this episode:

We made it to 100 episodes — and we're celebrating with one of the most important conversations this show has ever had.

If you've been doing the workouts, eating well, trying to stay consistent — and you're still exhausted, still stuck, still wondering why your body isn't responding — this episode is going to change the way you understand what's happening inside you.

Today we're breaking down:

You are not lazy. You are not failing. You are depleted — and there is a massive difference.

In episode 99, Val reads a letter to the mom who keeps putting herself last. The one skipping meals, running on cortisol, and wondering why nothing ever sticks. This episode is less protocol and more permission slip — and sometimes that's exactly what we need most.

In this episode:

Ever wonder what a functional sports dietitian actually eats in a real week — not the perfect Instagram version, but the real one? This is that episode.

In this episode, Val Warner pulls back the curtain on her real food week — as a working momma, board certified sports dietitian, hybrid athlete, and someone currently navigating pre-conception nutrition. She shares her pre-workout routine, her breakfast rotation, her no-fail leftover lunch system, her go-to snacks, her 30 plants per week goal, and what she found when she recently logged her food for the first time in a while.

This epis...

Is mealtime a battle in your house? Are you second-guessing your nutrition while breastfeeding or wondering if your picky toddler is actually getting enough? This episode is going to be your new best friend.

Sports dietitian and postpartum wellness expert Val Warner sits down with Dr. Liz Daniels — a board-certified pediatrician AND registered dietitian — for a judgment-free, practical conversation about feeding babies, toddlers, and whole families without the stress.

Dr. Liz brings a rare dual perspective that makes this episode unlike anything else in the mom wellness space — part medical, part nutrition science, entirely real-life applic...

Is your gut the missing piece of your postpartum recovery? If you have been dealing with bloating after meals, irregular digestion, postpartum anxiety, or weight that just will not budge despite doing everything right — this episode is going to connect some serious dots for you.

In this episode sports dietitian, functional medicine practitioner, and postpartum wellness expert Val Warner breaks down what actually happens to your gut microbiome during and after pregnancy, why postpartum gut disruption is so common and so underdiagnosed, and what you can do about it starting today — with food first, always.

Val...

Still exhausted even after your labs came back "normal"? You are not imagining it — and this episode is going to explain exactly why.

In part two of our mom fatigue series, sports dietitian, functional medicine practitioner, strength coach, and postpartum wellness expert Val Warner breaks down the four nutrient deficiencies she sees most commonly in postpartum and busy mommas — iron and ferritin, B12, folate, and vitamin D. Val shares her own postpartum ferritin values, explains why standard lab panels miss these depletions, breaks down the difference between microcytic and macrocytic anemia in plain English, and gives you the...

Are you exhausted no matter how much sleep you get? You're not imagining it, and it's not your fault.

If you're a postpartum mom, busy working momma, or an active woman who is doing all the things and still running on empty, this episode is for you. Sports dietitian, strength coach, and postpartum wellness expert, Val Warner, breaks down the 4 root causes of mom fatigue that most doctors completely miss, and none of them are "just sleep more."

Using a functional medicine lens, Val explains exactly why so many moms feel exhausted even with decent...

Are you eating “healthy” but still feeling unsure if you’re getting what your body actually needs during fertility, pregnancy, or postpartum?

In this episode of the Strong & Nourished Momma Podcast, I sit down with Lily Nichols to break down what most women are missing when it comes to nutrition during these critical stages.

We talk about nutrient gaps, blood sugar balance, postpartum depletion, and how to focus on real, nourishing foods — without overwhelm or perfection.

If you’ve been working out, eating better, and still not seeing results in your core — you’re not alone.

Many postpartum moms feel frustrated when their body doesn’t respond the way they expect, especially when they’re putting in the effort.

In this episode, sports dietitian, strength coach, and mom Val Warner breaks down one of the most overlooked reasons why: your core and pelvic floor foundation hasn’t been fully rebuilt

Val shares her own postpartum experience navigating core weakness, leaking during workouts, and feeling disconnected from her body — and how shifting h...

Many moms are working hard in their workouts but still feeling exhausted, constantly hungry, or struggling to recover.

In many cases, the problem isn’t lack of motivation or discipline — it’s not fueling the body enough to support exercise.

In this episode, sports dietitian, strength coach, and mom Val Warner breaks down how busy moms can fuel their workouts for better energy, stronger performance, and faster recovery.

Whether you're lifting weights, training for a 5K, doing CrossFit, or preparing for an event like Hyrox, nutrition and hydration play a huge role in how yo...

Most women think bone health is something to worry about later in life — but the truth is, bone density peaks in your 20s and begins to decline in your 30s.

In this episode, sports dietitian and strength coach Val Warner breaks down how nutrition, strength training, and energy intake impact bone health for moms.

If you’re strength training, navigating postpartum recovery, breastfeeding, or simply trying to stay strong and energized as a busy mom, understanding how to support your bones is critical for long-term health.

Val shares the science behind how bones adap...

Feeling overwhelmed by meal planning?

If you’re tired of staring into the fridge at 5pm, Googling recipes you’ll never make, or starting over every Monday, this episode is for you.

In this episode of the Strong & Nourished Momma Podcast, we’re breaking down how to meal plan as a busy mom — without spending hours in the kitchen or following complicated meal prep systems.

Because eating well isn’t about perfection.

It’s about structure.

You’ll learn:

Ready to stop blaming carbs for your energy crashes and stalled fat loss?

If you’ve ever tried cutting bread, skipping rice, or avoiding fruit just to feel exhausted, hungry, and frustrated — this episode is going to feel like a deep exhale.

Inside the Strong, Nourished & Energized Mom Method, we work through how to fuel your body in a way that supports strength, hormones, and sustainable fat loss — without dieting or extremes. Learn more here: https://wellnessbyval.com/program

In this episode of the Strong & Nourished Momma Podcast, we’re talking about why carbs ar...

Trying to lose weight while breastfeeding can feel confusing — and often stressful. Many moms feel stuck between wanting to feel like themselves again and worrying about how nutrition or dieting might impact their milk supply.

In this episode of the Strong & Nourished Momma Podcast, Val interviews registered dietitian and lactation counselor Brooke Miller about realistic postpartum nutrition, metabolism, and sustainable weight loss during breastfeeding.

You’ll learn how to approach fat loss without extreme dieting, why fueling matters for both energy and milk production, and how to support your body so you can feel stronger and...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
👉🏽Learn more here:https://wellnessbyval.com/program 

If you’ve ever felt confused by hormone advice on social media or wondered if you need to “cycle sync” your workouts and meals to support your menstrual cycle, this episode is for you.

In this episode, we break down what actually supports hormone health for busy moms — without extreme protocols, complicated phase-based routines, or unnecessary restriction. You’...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
👉🏽Learn more here:https://wellnessbyval.com/program 

If you’ve ever felt confused about your menstrual cycle, postpartum hormones, or energy fluctuations — you’re not alone.

In this episode of the Strong & Nourished Momma Podcast, we break down what your menstrual cycle actually represents, why it’s considered a vital sign of health, and how hormones like estrogen, progesterone, LH, FSH, and testosterone impact energy, re...

Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here: https://wellnessbyval.com/program

Creatine isn’t just for bodybuilders — and in this episode, we’re breaking down what moms actually need to know about this powerful supplement.

In this episode of the Strong & Nourished Momma Podcast, I’m joined by Diana Nguyen, MS, RD, a performance dietitian with extensive experience working with athletes and tactical professionals. Together, we talk about what creatine really does in th...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
👉🏽Learn more here:https://wellnessbyval.com/program 

If you’re a mom who works out consistently but still feels weak, unstable, or stuck, this episode will change how you think about strength.

In this episode of the Strong & Nourished Momma Podcast, we’re breaking down why strength isn’t built in workouts alone — and what busy moms are often missing when progress stalls. You’ll learn how...

👉🏽Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program 

If you’ve ever felt like you “can’t stay consistent” with healthy habits, this episode is your reminder that the problem isn’t you — it’s the plan.

In this episode of the Strong & Nourished Momma Podcast, we’re talking about why consistency feels so hard for moms and how to build habits that actually last without perfection, pressure, or burnout. You’ll learn...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

In this episode of the Strong & Nourished Momma Podcast, we’re diving into exercise snacks — short, intentional bouts of movement you can sprinkle throughout your day that actually support strength, energy, and function as a busy mom.

If you’ve ever felt like workouts need to be long or intense to “count,” this episode will help shift that m...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

In this episode, I’m breaking down five foundational areas that actually drive results postpartum — without dieting, extremes, or burning yourself out. This isn’t about chasing the scale. It’s about supporting your body so fat loss, strength, and energy can follow naturally.

We’ll talk about why so many moms feel frustrated and overwhelm...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

Feeling constantly on edge, exhausted, or overwhelmed as a mom isn’t a personal failure — it’s a nervous system response. In this episode, we’re breaking down why so many moms feel stuck in survival mode and what actually helps calm the nervous system so you can feel more grounded, energized, and present again.

This episode is...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

Finding time to work out as a mom can feel IMPOSSIBLE! But what if I told you that short, structured workouts can be more effective than the hour-long routines when done correctly?

In this episode, I’m breaking down exactly how to build quick strength workouts that actually move the needle 

Article Mentioned: Fit&Well...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

If you’re a busy mom who feels tired, wired, stressed, or constantly running on empty… this episode is going to feel like a deep breath. 

In this episode, we’re diving into one of the most underrated, life-changing minerals for moms: magnesium. And when your magnesium is low? You feel it — in your mood, sleep, stress leve...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

If the holidays always bring up guilt around food… this episode is going to feel like a deep breath.

In this episode, we’re talking about how to enjoy holiday treats without guilt, how to stop all-or-nothing thinking, and how to approach holiday food with mindfulness, intention, and zero pressure — especially as a busy or postpartum mom.

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

So many moms head into the holidays already running on empty — juggling schedules, family expectations, travel, and traditions… all while trying to keep up with routines, nutrition, and sleep.

But what if this year looked different? What if the thing you focused on actually gave you more energy, more joy, and more peace?

In today’...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

Strength training postpartum doesn’t have to feel overwhelming, confusing, or reserved for moms who “have more time.” In this episode, we’re breaking down exactly how to rebuild your strength safely, confidently, and realistically — even if you’re juggling a baby, a toddler, a job, or all the things.

If you’ve ever wondered where to start with st...

Today is a special bonus episode — because we are celebrating one whole year together. 🎉

In this episode, I’m sharing the top 5 episodes YOU loved most this year, plus the countries tuning in — and we’re celebrating YOU.

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➡️ Lo...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

Tired of the rules, guilt, and all-or-nothing cycles that come with dieting? In this week’s episode, Val Warner, shares four realistic nutrition shifts every mom can make to feel stronger, more energized, and more confident — without restriction or overwhelm.

Most moms don’t need another diet. They need structure without stress — rhythms that make eating simple, co...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

If you’re still dragging yourself through the day months—or even years—after giving birth, you’re not alone. Postpartum fatigue isn’t just a “new-mom” phase; it’s a sign your body is asking for deeper support.

In this episode, Val breaks down the real reasons so many moms stay tired long after the newborn stage and...

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.
Learn more here:https://wellnessbyval.com/program

Are you eating clean, squeezing in workouts, and still not losing weight postpartum? You’re not alone—and you’re not failing. Postpartum weight loss is different because your hormones, metabolism, stress, and recovery all play a role.

In this episode, I break down: