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

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...

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,...

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...

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 — mon...

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. I...

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 livin...

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...

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...

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 thi...

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 bre...

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 conversatio...

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 dow...

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,...

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 completel...

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 depletio...

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 foundatio...

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...

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...

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...

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...

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,...

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...

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...

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...

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 strengt...