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 2.5% 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

    106 | You Don't Need More Willpower. You Need This Instead!

    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 falling apart, this episode is going to reframe everything. In this episode: What The Willpower Trap is and why it's not your fault Why willpower and discipline are two completely different things Guidelines vs. rules — and why guidelines don't have an off switch Curiosity over judgment — replacing shame with strategy Systems over willpower — practical examples from Atomic Habits (James Clear) and Tiny Habits (BJ Fogg) A half-year reflection and one action item to carry into the rest of the year   Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🥗 Free 3-Day Balanced Meal Plan: https://wellnessbyval.kit.com/mealplan 💪🏼 Core Comeback Waitlist — launching July 10:  https://wellnessbyval.com/core 💊Join Val's Fullscript dispensary — a free account that gives you up to 25% off practitioner-grade, third-party tested supplements (because what you take matters just as much as if you take it) — https://us.fullscript.com/welcome/vwarner1670162649  📖 Atomic Habits by James Clear 📖 Tiny Habits by BJ Fogg   Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 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.

    21 min

  2. Jun 22

    105 | 3 Nutrition Non-Negotiables for Every Busy Mom

    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. The ones that work when life is smooth and when it's completely chaotic. And they're the foundation Val uses with every single client. What you’ll learn: Why protein and fiber at breakfast changes your entire day — energy, cravings, blood sugar and mood How much protein you actually need at breakfast (hint: most moms aren't getting close) Val's go-to overnight oats formula + 4 other high protein breakfast options The Balanced Plate Framework — protein, fat, fiber-rich carbs and vegetables at every meal How to eat balanced anywhere — at home, at restaurants, at birthday parties Why meal planning doesn't have to be rigid or overwhelming to work Val's real approach to weekly meal prep — including the swim night hack The tools that make healthy eating easier as a busy mom (grocery pickup, pre-chopped veggies, rotisserie chicken and more) How these three habits adapt through every phase of postpartum life Your one action item to start this week Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🥗 Free 3-Day Balanced Meal Plan: https://wellnessbyval.kit.com/mealplan 💪🏼 Core Comeback Waitlist — launching July 10:  https://wellnessbyval.com/core Join Val's Fullscript dispensary — a free account that gives you up to 25% off practitioner-grade, third-party tested supplements (because what you take matters just as much as if you take it) — https://us.fullscript.com/welcome/vwarner1670162649    Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 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.

    23 min

  3. Jun 15

    104 | Stop Jumping Back Into Workouts Postpartum — Do This First

    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 roadmap that works no matter where you're starting from. In this episode: Why your 6-week clearance is not the green light you think it is The three phases of postpartum fitness — and how to know which one you're in Phase 1: diaphragmatic breathing, TVA activation, stability breathing and walking Phase 2: progressive movement, neuromuscular connection, getting back to the gym Phase 3: higher intensity, plyometrics, return to sport Red flags that tell you you're progressing too fast (leaking, coning, breath holding and more) Why it's never too late to go back to the foundation — even years postpartum A sneak peek at something coming in July 👀 Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🔬 Functional Lab Review — https://wellnessbyval.com/labs 💪🏼 Core Comeback waitlist -  https://wellnessbyval.com/core   Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter

    29 min

  4. Jun 8

    103 | 5 Reasons Your Body is Still Inflamed Postpartum — And What to Do About It

    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: Why postpartum inflammation is not weakness — it's physiology Why postpartum doesn't end at 6 weeks (the 1-3 year window nobody talks about) The 5 main drivers: birth recovery, sleep deprivation, chronic stress, nutrient depletion, and autoimmunity What functional labs to ask for and when (CBC, iron, ferritin, B12, folate, D3, thyroid, hsCRP) Why eating raw salads soon after birth may be making things worse The gut-inflammation connection (70-80% of your immune system lives in your gut) Anti-inflammatory foods to prioritize — and what to limit How to identify food reactions you didn't know you were having Your one action item to walk away with this week Links mentioned: 🎁 Free 3-Day Balanced Meal Plan: https://wellnessbyval.kit.com/mealplan  🧪 Functional Lab Review: https://wellnessbyval.com/labs Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter

    22 min

  5. Jun 1

    102 | Postpartum Body Image Nobody Talks About: Clothes, Comparison & the Mental Load of Living in This Body

    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 different postpartum — even when you're doing everything right. This one is honest, science-backed, and exactly what you needed to hear today. In this episode: Why the bounce-back culture is not just harmful — it's physiologically impossible What cortisol, inflammation, and hormones are actually doing to your body composition postpartum Why the scale and mirror lie when you're building muscle (body recomposition explained) The truth about the postpartum belly — diastasis, core function, and what's really going on Why your hips and glutes are different now — and why that's not a bad thing The comparison trap and how to actually reprogram your inner voice (not toxic positivity — real tools) Your one action item to walk away with this week Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🔬 Functional Lab Review — https://wellnessbyval.com/labs Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter

    21 min

  6. May 25

    101 | How to Build a Workout Routine That Actually Sticks: The Minimum Effective Dose for Busy Mommas

    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: Why the all-or-nothing mindset is the #1 thing killing your consistency — and the real-life week that proves it What ACSM's first resistance training update in 17 years actually says (and why it's great news for busy moms) The 3-question framework to build a routine around your real schedule The "never miss twice" rule and how to come back without guilt or punishment Why your backup plan IS the plan Mentioned in this episode; 🎁 Free Flexible Mom's Weekly Workout Planner → https://wellnessbyval.kit.com/planner  💪 6-Week Playbook Strength Program → https://my.playbookapp.io/wellnessbyval/programs/strong-in-6-strength-training-for-busy-moms/36482 📖 2026 ACSM Resistance Training Guidelines → https://acsm.org/resistance-training-guidelines-update-2026/ Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter

    18 min

  7. May 18

    100 | Sleep, Cortisol & Fat Loss: Why Postpartum Moms Can't Out-Train a Stressed Nervous System

    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: Why postpartum is a massive neurological event — not just a hormonal one The two branches of your autonomic nervous system (SNS vs PNS) and why most moms are living in sympathetic dominance How chronically elevated cortisol is blocking your fat loss, wrecking your sleep, and breaking down your muscle — even when you're doing everything right Why the standard "do more" advice is making things worse for moms in the 0–3 year postpartum window The signs your nervous system is dysregulated (count how many land for you) What to actually do — practical, sustainable, and doable Val also shares her personal story of reassessing her own nervous system load at two years postpartum, and a client story that will sound incredibly familiar to moms who feel like they're doing everything right and still not seeing results. This is the episode for the mom who's tired of being told to push harder. Episode 100 Giveaway is OPEN through Wednesday May 20th — details inside and links below! 🎧 Listen, share with a momma friend, and leave a review — it means the world and it helps this show reach more moms who need it. 🎉 EPISODE 100 GIVEAWAY — Open through Wednesday May 20th 🥇 1st place: Free 6-week Playbook Strength Program + 30-min 1:1 coaching call with Val 🥈 2nd place: $50 Amazon gift card 🥉 3rd place: 15% off the Strong, Nourished & Energized Mom Method How to enter: Leave a review on Apple Podcasts (screenshot before you submit) DM the screenshot to Val on Instagram (@wellnessbyval_) Bonus entry: follow Val and tag a mom friend on the giveaway post  Open 5/18-5/20 2026 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.

    37 min

  8. May 11

    99 | A Letter to the Momma Who Keeps Putting Herself Last

    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: Why "I'll start when things calm down" is keeping you stuck The real difference between a willpower problem and a depletion problem What postpartum moms are actually carrying that nobody talks about Why the fix is not more discipline — it's more support and nourishment A permission slip to start taking up space in your own life 🎉 Episode 100 Giveaway — Opens May 18th, 2026! We are celebrating 100 episodes and YOU are the reason. Here's how to enter: To enter: Leave a review on Apple Podcasts → screenshot it → DM the screenshot to @wellnessbyval_ on Instagram Bonus entry: Follow @wellnessbyval_ on Instagram + tag a momma friend in the giveaway post for an extra entry (open to anyone and everyone in the world!) Open 5/18, 5/19 and 5/20! Prizes: 🥇 1st place: Free 6-week Strength Program + 30-min 1:1 coaching call with Val 🥈 2nd place: $50 Amazon gift card 🥉 3rd place: 15% off the Strong, Nourished & Energized Mom Method 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.

    10 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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