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

Val Warner | Registered Dietitian, Postpartum Fitness Coach
  • 5.0 (60)
  • 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 nourish your body while caring for your baby? Not sure how to rebuild strength, heal your core, or fuel your body for more energy? Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts? I see you, Momma! This podcast is your guide to navigating postpartum nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You’ll learn how to nourish and strengthen your body, support postpartum recovery, and create healthy habits that fit into your new season of life—without the all-or-nothing mindset. Hey, I’m Val! A Functional Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand how challenging it is to balance your own health while caring for a baby. After struggling with exhaustion, diastasis recti, and postpartum nutrition, I realized that true wellness isn’t about perfection—it’s about finding balance. I created a simple, sustainable approach to feeling strong, nourished, and energized, and now I’m here to help you do the same! If you’re ready to rebuild strength, heal from the inside out, and fuel your body without stress or guilt, you’re in the right place. Each episode is packed with expert advice, practical tips, and real-life strategies to help you 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. 5D AGO

    63 | Fasted Cardio for Postpartum Moms: Do You Really Need It to Reach Your Goals?

    Should you be doing cardio on an empty stomach to burn more fat? Fasted cardio is one of those fitness trends that sounds promising—but is it actually effective, especially for busy postpartum moms? In this episode of the Strong & Nourished Momma Podcast, I break down the science behind fasted cardio: what it is, the pros and cons, and what research really says about fat burning versus fat loss. You’ll learn why total energy balance, fueling your body, and focusing on consistency and strength training matter more than whether you eat before a workout. If you’ve ever wondered whether fasted cardio is the secret to fat loss—or if it might actually be working against your postpartum recovery—this episode is for you. What You’ll Learn in This Episode: What fasted cardio actually is The science on fat burning vs. fat loss Pros and cons of exercising on an empty stomach Why postpartum moms need to consider hormones, stress, and recovery Practical tips for fueling your workouts without overthinking it 👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program  Resources & Links: ✨ Join the FREE Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource when you sign up! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ 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.

    13 min

  2. SEP 1

    62 | Meal Planning for Busy Postpartum Moms: A Simple 3-Step System Without the Overwhelm

    Does meal planning feel overwhelming? As a busy mom, it can be hard to figure out what’s for dinner—especially when you’re juggling kids, work, and the chaos of postpartum life. In this episode of the Strong & Nourished Momma Podcast, I’m breaking down my simple 3-step system for meal planning that works for busy moms. You’ll learn how to pick core meals that your family actually loves, plan around your real schedule (instead of a Pinterest-perfect one), and prep just enough to make the week easier—without spending all of Sunday in the kitchen. Meal planning doesn’t have to be complicated or stressful. With a few simple steps, you can reduce decision fatigue, fuel your body for energy and healing, and enjoy more peaceful evenings with your family. What You’ll Learn in This Episode: Why meal planning matters for postpartum moms How to choose simple, go-to meals that work for your family The easiest way to plan around your actual week A “prep just enough” strategy to save time and reduce stress 👉 This is exactly the type of system I help moms create inside my Strong, Nourished & Energized Mom Method Group Coaching Program. If you’re ready to simplify food and feel confident in your nutrition, check it out at https://wellnessbyval.com/program Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ 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.

    21 min

  3. AUG 25

    61 | 5 Daily Habits to Boost Energy, Lose Weight & Build Strength Postpartum

    Save $100 when you sign up for The Strong, Nourished & Energized Mom Method Program! Expires 8/31! Want to lose weight after pregnancy, get strong again, and feel energized — without fad diets or endless cardio? In this episode of the Strong & Nourished Momma podcast, I’m breaking down 5 simple daily habits that help postpartum moms lose weight, rebuild strength, and restore energy in a realistic way. Inside, you’ll learn: Why sleep is your secret weapon for postpartum weight loss and recovery (even if it’s broken with little ones) How aiming for 10K steps most days can accelerate fat loss and boost your energy naturally The amount of protein per meal you actually need for muscle growth and postpartum healing Why strength training 3–4x per week is more effective than cardio for fat loss, strength, and confidence How hydration impacts milk supply, recovery, and daily energy I’ll also share parts of my own journey — from stroller walks on maternity leave, to early morning strength training while pumping, to how hydration made all the difference in my recovery and energy. These habits aren’t complicated — but they’re powerful. Start small, stay consistent, and you’ll be amazed at how strong and energized you can feel postpartum. ✨ Ready for step-by-step support? Enrollment is now open for the Strong, Nourished & Energized Mom Method — my 8-week postpartum program to help you heal your core, fuel your body, and feel strong again. Exclusive bonuses expire 9/1 → wellnessbyval.com/program   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ 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.

    25 min

  4. AUG 18

    60 | Pelvic Floor Physical Therapy: What It Is & Why Every Mom Deserves It with Dr. Genevieve Richter, PT, DPT

    If you’ve ever experienced leaking when you sneeze, pain with intimacy, feelings of heaviness “down there,” or just not feeling like yourself after birth — you’re not alone. And you don’t have to live with it. In this episode, I’m joined by Dr. Genevieve Richter, pelvic floor physical therapist and owner of Method Physical Therapy, to talk about why pelvic floor care is one of the most powerful tools for postpartum healing. We cover what really happens to the pelvic floor and core during pregnancy and birth, the most common postpartum changes and symptoms, and what you can do — even years after delivery — to restore your strength, confidence, and quality of life. In this episode, we discuss: What pelvic floor physical therapy is and why it’s important for all postpartum women Common postpartum changes like diastasis recti, pelvic floor weakness, and structural shifts Urinary incontinence — the different types, and how to prevent or heal them Pelvic organ prolapse — what it is, why it’s not as scary as it sounds, and how to reduce symptoms How pelvic floor PT can help with mastitis and overproduction How to safely return to exercise and daily activities after birth Contact Genevieve: @method_physicaltherapy  www.methodptnm.com info@methodptnm.com    🎯 Ready to feel strong, energized, and confident in your body again? Join me inside the Strong, Nourished & Energized Mom Method — my 8-week program designed to help you fuel your body, rebuild strength, and create sustainable habits without burnout or rigid routines. Inside, you'll get: 💪 Simple nutrition strategies for real mom life 🍳 Snack and meal templates (no more guesswork!) 🏋️‍♀️ Core-safe workouts you can do at home 💛 Support and coaching every step of the way 🎉 Enroll now at wellnessbyval.com/program - And save $100 when you pay in full! Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ 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.

    1h 8m

  5. AUG 11

    59 | Power Snacks for Moms: Quick, Energizing Snacks to Boost Energy & Balance Blood Sugar Postpartum

    Get your FREE Protein-Packed Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide  Snacks aren’t just a nice-to-have — they’re a must for postpartum moms. Whether you’re healing from birth, breastfeeding, chasing a toddler, or heading back to work, smart snacking can be the difference between feeling depleted… and feeling energized. In this episode, I’m sharing: ✔️ Why snacks are essential for healing, milk supply, and mood ✔️ What makes a “power snack” that actually keeps you full ✔️ What to eat before and after workouts ✔️ My favorite snack combos you can grab or prep in under 5 minutes   🎯 Ready to feel strong, energized, and confident in your body again? Join me inside the Strong, Nourished & Energized Mom Method — my 8-week program designed to help you fuel your body, rebuild strength, and create sustainable habits without burnout or rigid routines. Inside, you'll get: 💪 Simple nutrition strategies for real mom life 🍳 Snack and meal templates (no more guesswork!) 🏋️‍♀️ Core-safe workouts you can do at home 💛 Support and coaching every step of the way 🎉 Enroll now at wellnessbyval.com/program - And save $100 when you pay in full!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/   ✨ 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.

    25 min

  6. AUG 4

    58 | How Much Protein Do You Really Need Postpartum? A Simple Guide for Healing, Strength & Fat Loss

    Get your FREE Protein-Pack Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide If you’ve been feeling depleted, stuck, or like your body just isn’t bouncing back after baby, there’s a good chance you’re missing one key nutrient: protein. Whether you want to heal faster, have more energy, build strength, or lose fat — protein plays a massive role in your recovery and results. And most postpartum moms aren’t getting nearly enough.   In this episode, I’m breaking down: Why protein is non-negotiable for postpartum healing, energy, milk supply, and metabolism How much protein postpartum moms actually need (it’s more than you’ve been told) Easy, realistic ways to get enough protein in your day — without tracking every bite The best protein sources to help you feel full, strong, and nourished   You’ll also hear my own postpartum story — how focusing on protein helped me recover faster, support my milk production, and see changes in my body composition when I returned to exercise.   NOW OPEN FOR ENROLLMENT: Join my 8-week program — The Strong, Nourished & Energized Mom Method: wellnessbyval.com/program Inside the program, you’ll learn how to fuel your body (without rigid rules), get core-safe strength workouts, and create simple, sustainable habits so you can feel strong, energized, and confident again. You will also get the support and accountability you need to make lasting changes! Resources & Links: ✨ Read the blog post: https://wellnessbyval.com/how-much-protein-do-you-really-need-postpartum/  ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ 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.

    28 min

  7. JUL 30

    57 | Breastfeeding Support & Redefining Success: Real Talk on Human Milk, Pumping, and Weaning with Natalie Swart, IBCLC

    In honor of World Breastfeeding Week (8/1-8/7 2025), we’re bringing you a special bonus episode with Natalie Swart, BS, IBCLC, CLE, LCP — a lactation expert with over 15 years of experience helping families feel confident and empowered on their feeding journeys.   Whether you're breastfeeding at the breast, pumping, combo-feeding, or using donor milk, Natalie’s message is clear: you are doing a great job — and there’s no one "right" way to feed your baby.   In this episode, we discuss: Why breastfeeding success looks different for everyone The power of human milk in all its forms Supporting families through toddlerhood and beyond How to handle pressure to wean early Redefining success in a way that feels good to YOU This conversation is full of encouragement, real talk, and gentle reminders that your story matters.   Connect with Natalie: Website: https://www.enchantmentlactation.com/ Instagram: @enchantlcnm Email: natalie@enchantmentlactation.com  Locations:  Corrales Location: 3949 Corrales Rd, Suite 105, Corrales, NM 87048 The Village Motherhood Company: 6200 Coors Blvd. NW, Suite M-1, Albuquerque, NM 87120    🎧 Subscribe and share with a fellow momma who needs support on her journey!   Join me August 1st @ 1PM MST for a free live workshop where I’ll show you: How to balance your meals (without counting or stressing) Why under-eating keeps you stuck in survival mode Simple shifts to boost energy, support healing, and stop the fatigue cycle Register now: wellnessbyval.com/workshop   💡 When you sign up, you’ll get early access to exclusive bonuses and my new postpartum wellness program!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ 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.

    48 min

  8. JUL 28

    56 | From Exhausted to Energized: 3 Keys Every Mom Needs to Know About Postpartum Recovery

    In today’s episode, I’m sharing 3 key shifts every postpartum mom needs to know to go from feeling exhausted to energized. If you’re tired of being stuck in survival mode and ready to take charge of your recovery, this episode is for you.   We’ll discuss: How to fuel your body properly without restrictive diets, so you have the energy to heal and recover. Why core and pelvic floor healing is essential before jumping back into intense workouts. The power of small habits over willpower, and how they can create lasting change in your postpartum journey.   Plus, I’m sharing about my free live workshop happening on August 1st where I’ll dive deeper into these 3 shifts and give you actionable steps to start feeling energized again. Spots are filling up fast, so make sure you sign up today!   Free Live Workshop - From Exhausted to Energized on August 1st – Link to Register   Sign up for the free workshop: Don’t miss out on the free live workshop happening on August 1st, 2025! Learn how to fuel your body, heal your core, and build lasting energy postpartum. Spaces are limited—sign up today!   Strong, Nourished & Energized Mom Method Program Enrollment opens in August! Sign up for the Free Workshop on 8/1 to get access to exclusive bonuses (expire 8/10/25) Go to https://wellnessbyval.com/program to sign up for the program - enrollment opens 8/1/25!   Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/ ✨ 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.

    16 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 nourish your body while caring for your baby? Not sure how to rebuild strength, heal your core, or fuel your body for more energy? Wishing you could prioritize your health without the stress of rigid diets or exhausting workouts? I see you, Momma! This podcast is your guide to navigating postpartum nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You’ll learn how to nourish and strengthen your body, support postpartum recovery, and create healthy habits that fit into your new season of life—without the all-or-nothing mindset. Hey, I’m Val! A Functional Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand how challenging it is to balance your own health while caring for a baby. After struggling with exhaustion, diastasis recti, and postpartum nutrition, I realized that true wellness isn’t about perfection—it’s about finding balance. I created a simple, sustainable approach to feeling strong, nourished, and energized, and now I’m here to help you do the same! If you’re ready to rebuild strength, heal from the inside out, and fuel your body without stress or guilt, you’re in the right place. Each episode is packed with expert advice, practical tips, and real-life strategies to help you 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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