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

Val Warner | Registered Dietitian, Postpartum Fitness Coach
  • 5.0 (68)
  • Nutrition
  • Updated Weekly

*** TOP 2% 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. 1d ago

    120 | What Leaking, Coning & Back Pain Are Really Telling You

    You got cleared six weeks after giving birth. So why are you still peeing a little when you sneeze or jump, seeing your belly cone when you sit up, or feeling your back ache by the end of the day? In this episode, Val joins registered dietitian Brooke Miller on the Nutrition for Mamas podcast for a real talk on postpartum core recovery. Think of it as your reminder. As moms, it's so easy to get distracted, and we forget the basic things that help our core heal after baby. Val breaks down what leaking, coning, doming, low back pain, and pelvic heaviness are really telling you. You'll learn how to know where to start, why diastasis recti is a normal change (not a reason to panic), and how to build real strength in just 10 to 20 minutes at home. And yes, a core that works well helps with weight loss too, because it lets you move more, lift more, and stay consistent. Core Comeback Challenge: Cleared at 6 weeks but not sure where to start? The Core Comeback Challenge is a 4-week program that walks you through rebuilding your core step by step. Just 20 to 30 minutes, 3 times a week, at home or at the gym with minimal equipment. Bonuses include a workout and habit tracker, a hormone snack guide, and more. Join at wellnessbyval.com/core. In this episode, you'll learn: Why the 6-week clearance is not the same as being ready for running, jumping, or heavy lifting The simplest way to know if you should start with breathing, walking, mobility, or strength work What leaking, coning, doming, low back pain, and pelvic heaviness are really telling you Why diastasis recti is a normal postpartum change, not a reason to panic Why strength training often does more than cardio alone for energy, confidence, and long-term function What progressive overload looks like when you only have 10 to 20 minutes at home How to ditch the all-or-nothing mindset that turns exercise into one more source of guilt Brooke and Val also get real about the emotional side of postpartum fitness: comparison, pressure, guilt, and the urge to "bounce back" before your body has had time to heal. About Brooke: Brooke Miller is a registered dietitian and host of the Nutrition for Mamas podcast. Follow her on Instagram @nutrition.for.mamas and listen to her show here. Related episodes: Ep 104 | Stop Jumping Back Into Workouts Postpartum and Ep 113 | What Nobody Tells You About Getting Strong After Baby Resources & Links Core Comeback Challenge: wellnessbyval.com/core Book a free 15-minute consult call with Val: wellnessbyval.com/call Leave a voice message: speakpipe.com/newsletter Free Protein Guide: wellnessbyval.kit.com/proteinsnackguide Connect with Val Instagram: @wellnessbyval_ Website: wellnessbyval.com   This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.

  2. Sep 28

    119 | Postpartum Sex, Libido & Your Pelvic Floor: What Nobody Tells You with Lindsay Thorsen, DPT

    Pelvic floor physical therapist and sex educator Lindsay Thorsen, DPT joins the show for an honest conversation about sex, libido, and your pelvic floor after having a baby. Heads up, momma: this episode is explicit.   This week's episode is a different kind of conversation. Val sits down with Lindsay Thorsen, DPT — a pelvic floor physical therapist and sex educator — for an open, honest conversation about what actually happens to your body, your libido, and your pelvic floor after having a baby. Heads up, momma: this episode is explicit and not one for the carpool line — grab your headphones for this one. IN THIS EPISODE: Meet Lindsay Thorsen, DPT — pelvic floor physical therapist and founder of Sex and Sensibility Why Lindsay calls postpartum a "mini menopause" — and what that actually means for your body What's normal (and not) about sex feeling different after having a baby When pain, leaking, or other symptoms are a sign to seek help vs. something that resolves on its own Where your libido actually went — and how the mental load of motherhood plays into desire One thing you can do this week that isn't "just relax" How partners can better understand what's happening for a new mom, physically and emotionally Ready to Feel Like Yourself Again? Conversations like this one are exactly why Val built the free Start Strong Workshop — a 25-minute, on-demand workshop covering the foundation every postpartum momma needs: a quick diaphragmatic breathing practice, adding protein to every meal, and picking ONE small habit to build real momentum. It's free at wellnessbyval.com/workshop, and it's also how you get on the waitlist for Val's next group coaching round, opening in January (her current cohort has already started). Resources & Links Book a free 15-minute consult call with Val: wellnessbyval.com/call Leave a voice message: speakpipe.com/newsletter Connect with Val: Instagram @wellnessbyval_ Free Protein Guide: wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core How to Connect with Lindsay! Social Media: @sex.and.sensibility Email: lindsay@sexandsensibility.co Website: lindsay@sexandsensibility.co  Connect with Val Instagram: @wellnessbyval_ Website: wellnessbyval.com This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.

  3. Sep 21

    118 | She Lost 20 Pounds of Fat & Gained Muscle Postpartum — Without a GLP-1. Here's Exactly What We Did.

    Last week's episode was about GLP-1s. This week, Val walks through the other real path — an anonymized client who lost over 20 pounds of fat and gained muscle postpartum, without medication. No shortcuts, no crash plan. Just three real phases, over about two years. In This Episode: The other side of last week's GLP-1 conversation — what's possible with time, consistency, and the right foundations, no medication involved Meet the client: 4 months postpartum, second baby, not breastfeeding — and why that timing mattered Phase 1: starting with awareness, not restriction — food logging, daily walks, ~100oz water, protein + fiber focus Phase 2: the slight ~200-calorie deficit at 8 months postpartum, 120g+ protein, progressive overload training — and why her gym performance went up, not down Phase 3: freedom at 1+ year postpartum — maintaining results without white-knuckling, now about two years into maintenance The athlete "training season" analogy — why you're not meant to be in a fat-loss phase forever The blood work scare that turned out fine — why one flagged lab number isn't the same thing as an answer 4 takeaways you can borrow from her story starting this week Ready to Go Deeper? Start with the free Start Strong Workshop at wellnessbyval.com/workshop — it's on-demand, and it's how you get on the waitlist for Val's next group coaching round opening in January (her current cohort already started). This is exactly the kind of transformation built inside that program. If you want results like this and you want someone in your corner, Val has a few private coaching spots open right now. Book a free call at wellnessbyval.com/call and let's see if you're a good fit. Resources & Links Book a free 15-minute consult call with Val: wellnessbyval.com/call Leave a voice message: speakpipe.com/newsletter Connect with Val: Instagram @wellnessbyval_ Free Protein Guide: wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core Connect with Val Instagram: @wellnessbyval_ Website: wellnessbyval.com This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.

  4. Sep 14

    117 | GLP-1s for Weight Loss: What Postpartum Moms Actually Need to Know

    Everyone's talking about GLP-1s right now — but almost nobody is talking about what YOU actually need to know before considering one. No fear-mongering, no hype, no "you should get on one" pressure. In this episode, Val breaks down what these medications actually are, why timing matters more than people realize, and the questions to bring to your doctor instead of Google at 11pm. In This Episode: Why this conversation isn't just for "5-months-postpartum" moms — it's for any mom in the thick of motherhood What a GLP-1 actually is (the hormone your body already makes every day) vs. what's in the injection — explained simply, no jargon The foods that naturally boost your own GLP-1 (hint: it's the same protein-and-fiber-forward eating Val already teaches) Weight loss vs. fat loss, and why postpartum fat retention is often your body doing exactly what it's designed to do The "recovery window" nobody talks about — why timing this decision matters as much as the decision itself The exact questions to ask your doctor before considering one (not Google at 11pm) Why protein and strength training aren't optional if you're on a GLP-1 An honest, non-directive conversation about disordered eating history — and Val's professional take Ready to Go Deeper? Start with the free Start Strong Workshop at wellnessbyval.com/workshop — it's on-demand, and it's also how you get on the waitlist for Val's next group coaching round opening in January (her current cohort already started). If you want someone to actually look at what's going on in YOUR body, Val has a few private coaching spots open this fall. Book a free 15-minute call at wellnessbyval.com/call — let's figure out what you actually need. Resources & Links Book a free 15-minute consult call with Val: wellnessbyval.com/call Leave a voice message: speakpipe.com/newsletter Connect with Val: Instagram @wellnessbyval_ Website: wellnessbyval.com Free Protein Guide: wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.

  5. Sep 7

    116 | Why Gut Health — Not Willpower — Might Be Blocking Your Postpartum Weight Loss

    You've tried fasting. You've tried cutting carbs. You've tracked every bite and cut your calories way down. And the scale hasn't budged. In this episode, Val breaks down a piece of postpartum weight loss that almost nobody talks about: slow gut motility — and why it might be the real reason you're stuck, bloated, and exhausted, even when you're "doing everything right." In This Episode: Why "eat less, move more" isn't working — and why it's probably not a willpower problem What slow gut motility actually does to your hormones, inflammation, and fat loss (explained with a trash-pickup analogy that makes it click) Why "used up" hormones like estrogen get reabsorbed instead of cleared when things back up — and how that keeps you stuck The sneaky symptoms of slow motility most moms never connect to their gut: bloating, skin flare-ups, afternoon energy crashes, bigger mood swings A real client story — how we fixed what months of dieting couldn't 3 simple things you can start today to get things moving again (no supplements, no cleanses required) Ready to Go Deeper? Start with the free Start Strong Workshop at wellnessbyval.com/workshop — it's on-demand, and it's also how you get on the waitlist for Val's next group coaching round opening in January (her current cohort already started). If you want someone to actually look at what's going on in YOUR body, Val has a few private coaching spots open this fall. Book a free 15-minute call at wellnessbyval.com/call — let's figure out what you actually need. Resources & Links Book a free 15-minute consult call with Val: wellnessbyval.com/call Leave a voice message: speakpipe.com/newsletter Connect with Val: Instagram @wellnessbyval_ Website: wellnessbyval.com Free Protein Guide: wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.

  6. Aug 31

    115 | Postpartum Weight Loss Myths I'm Tired of Hearing (Let's Set the Record Straight)

    Enrollment for the 8-Week Group Coaching Program for Moms is OPEN!! Save $100, get a FREE coaching call with me, plush a FREE 6-week strength program! Save your spot today - https://wellnessbyval.com/program Eat less while breastfeeding. Do more cardio. Wait until you're "cleared" at six weeks. If the scale isn't moving, nothing's working. Momma, these myths are everywhere — and most of them are wrong. In this episode, Val busts five of the most common postpartum weight loss myths, including a real story about a client who nearly followed a TikTok fasting-and-cardio protocol that would have tanked her energy and milk supply. In this episode: A client's TikTok wake-up call — and what Val had her do instead Myth: you have to eat less to lose weight while breastfeeding Myth: cardio is the best way to lose the baby weight Myth: you can't start until you're "cleared" at six weeks Myth: if the scale isn't moving, nothing's working Myth: you have to figure postpartum weight loss out alone Plus two extra myths Val is sick of hearing and what to do instead One simple mindset shift to try this week After today, prices go up for Val's 8-week group coaching program, the Strong, Nourished & Energized Mom Method — enroll by tonight, 8/31 at midnight, to save $100 and receive bonuses! You can still enroll later this week, but prices go up. Contact Val at hello@wellnessbyval.com with any questions. https://wellnessbyval.com/program Resources & Links: Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter Connect with Val: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.

  7. Aug 24

    114 | What Changes When Postpartum Moms Stop Waiting for the Perfect Time

    "I'll start when things calm down." "I'll start Monday." "I'll focus on myself once the kids are older." Sound familiar, momma? In this episode, Val breaks down why waiting feels safe — and why the "right time" is a moving target that never actually arrives. She shares her own realization going into postpartum that it would be easy to put herself last, plus real patterns she hears from clients over and over, to show exactly what changes when you stop waiting and start small, right where you are. This episode also goes deep on Val's 8-week group coaching program — what's actually inside it, who it's for (spoiler: any stage of motherhood, including pregnancy), and why enrollment is opening soon with limited spots. In this episode: Why waiting feels safe, even though it quietly costs you time Two relatable client patterns: "once summer's over" and "I'll do better Monday" The difference between the mom who waits and the mom who starts small — and why it's about consistency, not time or motivation One tiny action to interrupt the waiting pattern today A full look inside Val's 8-week group coaching program: breath and connection, nutrition with real-time logging, movement that meets you where you are, and sustainable habit change Why the program works at any stage — six weeks postpartum, six months, three years, even pregnancy Enrollment details and why spots are limited Ready to stop waiting, momma? Start with the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — your first step, no equipment, 25 minutes. Resources & Links: Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter Connect with Val: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.

  8. Aug 17

    113 | What Nobody Tells You About Getting Strong After Baby — And Why It Can Happen Faster Than You Think

    If you've felt discouraged postpartum thinking strength is something that's going to take forever to get back — this episode is really good news. Val breaks down two very different timelines: full recovery (physically, nutritionally, mentally) really can take one to two years, but real, visible strength gains can start showing up much faster than that — especially once one key piece is in place. Val shares her own postpartum strength journey month by month, defines what strength actually means in and out of the gym, and explains the neuromuscular connection almost nobody talks about — the missing piece that determines whether your progress stalls or takes off. In this episode: Why full recovery and building strength are two different timelines What strength really means — in the gym and in everyday life The neuromuscular connection: why things can feel disconnected even when you're "trying" Progressive overload, explained simply Val's own month-by-month postpartum strength progression Why working with the right coach matters across different seasons of motherhood One simple thing to do this week to recognize the strength you already have Ready for real, sustainable support instead of guessing? Grab the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — 25 minutes, no equipment, just your starting point.   Resources & Links: Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter Connect with Val: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.

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*** TOP 2% 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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