Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits

Val Warner | Registered Dietitian, Postpartum Fitness Coach
  • 5.0 (2)
  • NUTRITION
  • UPDATED WEEKLY

*** TOP 2.5% GLOBAL PODCAST ***  Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to lose baby weight, heal your core, and boost your energy while caring for your little one? Not sure what to eat postpartum or how to fit in quick healthy meals and safe workouts at home? I see you, Momma! This podcast is your guide to postpartum recovery, nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You’ll learn how to nourish your body, rebuild strength, repair diastasis recti, support your pelvic floor, and create healthy habits that fit into mom life—without the stress of rigid diets or exhausting workouts. Hey, I’m Val — a Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand the challenges of postpartum fatigue, stubborn belly fat, leaking pelvic floors, and balancing your health with baby care. After my own struggles, I created a practical, sustainable approach to feeling strong, nourished, and energized—and now I’m here to help you do the same! If you’re ready for meal prep made easy, simple workouts for busy moms, and real-life strategies to heal, fuel, and thrive in motherhood, you’re in the right place. Each episode is packed with expert advice, practical tips, and encouragement so you can feel your best in postpartum and beyond. Grab your coffee (or matcha!) and let’s dive in—it’s time to nourish, strengthen, and thrive in motherhood, because YOU deserve to feel amazing in your postpartum body!

  1. 6D AGO

    98 | What I Actually Eat in a Week as a Working Momma, Dietitian & Hybrid Athlete (Real & Unfiltered)

    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 episode is part inspiration, part education, and entirely real life. What you'll learn: Val's pre-workout fueling routine — why a banana at 5am actually matters How to build a breakfast rotation that works for different weekday schedules The leftover lunch system that saves time, money, and decision fatigue What balanced snacking actually looks like in a real working mom's week The 30 plants per week goal and how to achieve it without overthinking it How Val uses food logging as a check-in tool — not an obsession Why her nutrition approach is different right now as she navigates pre-conception How clients inside the program access real-time food logging, recipes, and Instacart integration Episodes mentioned: Episode 24 — Creatine for Women: Benefits, Safety & Should You Take It Postpartum? Episode 63 — Fasted Cardio for Postpartum Moms: Do You Really Need It? Episode 84 — Creatine: The Missing Ingredient in Women's Health Episode 93 — Fertility, Pregnancy & Postpartum Nutrition with Lily Nichols, RD, CDE Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue Episode 96 — Gut Health & the Momma Microbiome Episode 97 — Picky Eating, Breastfeeding & Toddler Nutrition with Dr. Liz Daniels Resources & Links: 🌟 Join the Strong, Nourished & Energized Mom Method 8-week group coaching program for busy and postpartum moms 👉 https://wellnessbyval.com/program 🔬 Book your Functional Lab Review Have labs sitting in your portal or need some ordered? This session is for you! 👉 https://wellnessbyval.com/labs ✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Website https://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

    27 min

  2. APR 27

    97 | Picky Eating, Breastfeeding & Toddler Nutrition: What Moms Need to Know with Dr. Liz Daniels, DO, RD

    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 applicable. What you'll learn: What actually matters nutrition-wise while breastfeeding — and what you can let go of Whether mom's diet really impacts breast milk as much as we think How to prevent picky eating before it starts The most common mistakes parents make with starting solids without realizing it What is actually going on when your toddler "just won't eat" The signs that your child's eating is going well even when it doesn't feel like it How to feed a whole family without making multiple meals every night One simple shift you can make this week to reduce mealtime stress Connect with Dr. Liz Daniels: @drliznewstorynutrition www.newstorynutrition.com Nutrition for the Early Years podcast Freebie: https://new-story-nutrition.kit.com/whenmealtimefeelsmessy  Episodes mentioned: Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue Episode 95 — The 4 Nutrient Deficiencies Stealing Your Energy as a Momma Episode 96 — Gut Health & the Momma Microbiome Resources & Links: 🔬 Book your Functional Lab Review → wellnessbyval.com/labs 🌟 Join the Strong, Nourished & Energized Mom Method → wellnessbyval.com/program ✨ Become a Strong & Nourished Momma Insider → wellnessbyval.kit.com/insider 📲 Follow Val on Instagram → @wellnessbyval_ 🌐 Website → wellnessbyval.com ➡️ Loved this episode? Share it with a momma who is in the thick of toddler feeding or just starting solids — and leave a review on Apple Podcasts!

    59 min

  3. APR 20

    96 | Gut Health & the Momma Microbiome: What Actually Works (And What's Just Hype)

    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 covers the difference between leaky gut hype and the real clinical concept of intestinal permeability, what the research actually says about probiotics, why fermented foods are safe while breastfeeding, and when advanced gut testing like a GI Map is actually warranted versus when it is premature and expensive. What you'll learn: What your gut microbiome actually is and why it affects so much more than just digestion How pregnancy, birth, antibiotics, C-sections, and chronic stress disrupt your microbiome What intestinal permeability (leaky gut) really means — and what actually heals it The difference between prebiotics and probiotics and why both matter What to actually look for in a probiotic supplement — and what is just marketing Why fermented foods are safe and beneficial while breastfeeding The best anti-inflammatory foods for gut lining repair When a GI Map is worth it — and when food foundations come first How gut health connects to postpartum anxiety, weight resistance, and energy Episodes mentioned: Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue Episode 95 — The 4 Nutrient Deficiencies Stealing Your Energy as a Momma Episode 68 — The Gut-Weight Connection: How Gut Health Impacts Postpartum Fat Loss Episodes 6 — Constipation Awareness Month: Part 1 Episodes 7 — Constipation Awareness Month: Part 2 Resources & Links: 🔬 Book your Functional Lab Review (inflammatory markers, foundational gut labs) 👉 http://wellnessbyval.com/labs  🌟 Join the Strong, Nourished & Energized Mom Method (8-week group coaching) → wellnessbyval.com/program ✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Website https://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

    41 min

  4. APR 13

    95 | The 4 Nutrient Deficiencies Stealing Your Energy as a Momma: Iron, B12, Folate & Vitamin D

    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 exact labs to request at your next doctor's appointment — by name. This is the episode that finally explains why you can have "normal" labs and still feel completely depleted. What you'll learn: What anemia actually means — and why there are different types that require different solutions The difference between microcytic anemia (iron deficiency) and megaloblastic anemia (B12 and folate deficiency) Why pregnancy dramatically increases iron demands — and why birth leaves most mommas significantly more depleted Why postpartum iron assessment at 6–12 weeks after birth is critical — and why most mommas aren't getting it Val's own postpartum ferritin values and what they taught her about advocating for yourself The exact labs to request by name: CBC, serum iron, TIBC, ferritin, reticulocyte count, B12, folate, and 25-hydroxy vitamin D The difference between conventional "normal" lab ranges and functional optimal ranges for each nutrient Why iron supplementation dose, timing, and type are completely individualized — and why you should never just grab a high-dose supplement without knowing your levels first How other nutrients like B6 and copper also play a role in red blood cell production The best food sources for each nutrient and practical ways to optimize absorption How to get YOUR labs reviewed through a functional medicine lens Episodes mentioned: Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue That Have Nothing to Do With Sleep Episode 77 — Magnesium for Moms: The Secret Mineral for Better Sleep, Less Stress & More Energy Labs to request at your next appointment: get the FREE guide with the 8 labs I’d order for every postpartum mom, including reference ranges - https://wellnessbyval.kit.com/labshandout  Ready to Book a Functional Lab Review? Save your spot here: https://wellnessbyval.com/labs   Resources & Links: ✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Website https://wellnessbyval.com 👩🏻‍💻 Group Coaching Program: 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    ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

    36 min

  5. APR 6

    94 | Why You're Always Tired as a Mom: 4 Root Causes of Fatigue That Have Nothing to Do With Sleep

    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 sleep, why standard lab panels miss key depletions, and what you can start doing this week to actually get your energy back.   Episodes mentioned: 77 | Magnesium for Moms: the secret mineral for better sleep, less stress & more energy 88 | Carbs are not the enemy: how busy moms should actually use carbs for energy, hormones & strength   Need help reviewing your labs? Or need to get some labs drawn? Head to https://wellnessbyval.com/labs to book your Functional Lab Review!   As Seen In: Parade - Dietitians Are Begging People Over 50 To Get Enough Of This Mineral in Their Diet Single Care - Which Magnesium is Right for You Resources & Links: 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  ✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Website https://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

    26 min

  6. MAR 30

    93 | Fertility, Pregnancy & Postpartum Nutrition: What Moms Are Missing with Lily Nichols, RDN, CDE

    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. What You’ll Learn Why preconception nutrition matters more than you think The most common nutrient gaps in pregnancy and postpartum Why blood sugar matters beyond gestational diabetes Signs your body may be under-fueled or depleted What postpartum nutrition really needs to focus on How to simplify your nutrition as a busy mom Whether you’re trying to conceive, currently pregnant, or navigating postpartum recovery, this episode will help you feel more confident in how you’re nourishing your body — without falling into restrictive or overwhelming approaches.   Connect with Lily! Website: https://lilynicholsrdn.com/ Books: https://lilynicholsrdn.com/books/ From her blog: Choline in Pregnancy: Folate’s Long Lost Cousin Instagram: https://www.instagram.com/lilynicholsrdn/   Mentioned in the Episode: Get your Free Protein Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide   ✨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    Resources & Links: ✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Website https://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

    1 hr

  7. MAR 23

    92 | Why Your Core Still Feels Weak Postpartum (Even If You’re Working Out)

    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 her approach helped her rebuild strength, confidence, and performance. She also explains why doing more workouts isn’t the answer, how social media can lead to confusion around core training, and what actually helps you move forward. If you’re a postpartum mom who wants to feel strong, supported, and confident in your body again, this episode will help you understand what’s missing — and what to focus on instead. Work With Val If you’re tired of piecing together workouts and want a clear, structured plan to rebuild your strength and confidence postpartum, Val offers coaching through her program: Strong, Nourished & Energized Mom Method Inside the program, you’ll learn how to: Reconnect with your core and pelvic floor Build strength safely and effectively Fuel your body for energy and performance Create sustainable habits that last 👉 Learn more and join here: https://wellnessbyval.com/program  Resources & Links: ✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Website https://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

    19 min

  8. MAR 16

    91 | Fueling for Exercise as a Busy Mom: What to Eat for Strength, Energy & Recovery

    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 your body performs. Val shares her own experience transitioning from under-fueling workouts as a competitive runner to fueling properly for strength training and Hyrox training. She explains why carbohydrates are essential for performance, how protein supports muscle recovery, and why even mild dehydration can negatively impact workouts. If you’ve ever wondered what to eat before a workout, how to recover properly after training, or why your workouts feel harder than they should, this episode will give you simple strategies you can start using right away. 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  Resources & Links: ✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Website https://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

    30 min
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*** TOP 2.5% GLOBAL PODCAST ***  Are you a postpartum mom struggling to feel like yourself again? Exhausted, overwhelmed, and wondering how to lose baby weight, heal your core, and boost your energy while caring for your little one? Not sure what to eat postpartum or how to fit in quick healthy meals and safe workouts at home? I see you, Momma! This podcast is your guide to postpartum recovery, nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You’ll learn how to nourish your body, rebuild strength, repair diastasis recti, support your pelvic floor, and create healthy habits that fit into mom life—without the stress of rigid diets or exhausting workouts. Hey, I’m Val — a Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand the challenges of postpartum fatigue, stubborn belly fat, leaking pelvic floors, and balancing your health with baby care. After my own struggles, I created a practical, sustainable approach to feeling strong, nourished, and energized—and now I’m here to help you do the same! If you’re ready for meal prep made easy, simple workouts for busy moms, and real-life strategies to heal, fuel, and thrive in motherhood, you’re in the right place. Each episode is packed with expert advice, practical tips, and encouragement so you can feel your best in postpartum and beyond. Grab your coffee (or matcha!) and let’s dive in—it’s time to nourish, strengthen, and thrive in motherhood, because YOU deserve to feel amazing in your postpartum body!

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