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PODCAST

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

Val Warner | Registered Dietitian, Postpartum Fitness Coach

*** 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

health & fitness nutrition

All Episodes

21:17

102 | Postpartum Body Image Nobody Talks About:...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/06/01

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

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18:29

101 | How to Build a Workout Routine That Actually...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/05/25

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

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36:43

100 | Sleep, Cortisol & Fat Loss: Why Postpartum Moms...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/05/18

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

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10:15

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

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/05/11

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

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26:39

98 | What I Actually Eat in a Week as a Working...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/05/04

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

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59:19

97 | Picky Eating, Breastfeeding & Toddler Nutrition:...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/04/27

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

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40:39

96 | Gut Health & the Momma Microbiome: What Actually...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/04/20

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

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36:10

95 | The 4 Nutrient Deficiencies Stealing Your Energy...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/04/13

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

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26:07

94 | Why You're Always Tired as a Mom: 4 Root Causes...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/04/06

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

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60:25

93 | Fertility, Pregnancy & Postpartum Nutrition:...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/03/30

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

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19:05

92 | Why Your Core Still Feels Weak Postpartum (Even...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/03/23

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

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30:04

91 | Fueling for Exercise as a Busy Mom: What to Eat...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/03/16

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

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34:35

90 | Bone Health for Moms: Why Bone Density Starts...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/03/09

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 trying to stay strong and energized as a busy mom, understanding how to support your bones is critical

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16:29

89 | Meal Planning for Busy Schedules: How to Eat...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/03/02

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’t about perfection. It’s about structure. You’ll learn: Why meal planning feels so mentally

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19:44

88 | Carbs Are Not the Enemy: How Busy Moms Should...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/02/23

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 loss — without dieting or extremes. Learn more here: https://wellnessbyval.com/program In this episode

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58:16

87 | The Truth About Breastfeeding, Nutrition &...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/02/16

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, metabolism, and sustainable weight loss during breastfeeding. You’ll learn how to approach fat loss

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35:45

86 | How to Support Your Hormones & Menstrual Cycle...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/02/09

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 your menstrual cycle, this episode is for you. In this episode, we break down what actually supports

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40:02

85 | Understanding Your Menstrual Cycle: Hormones,...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/02/02

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 of the Strong & Nourished Momma Podcast, we break down what your menstrual cycle actually represents,

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55:37

84 | Creatine: The Missing Ingredient in Women’s...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/01/26

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 Strong & Nourished Momma Podcast, I’m joined by Diana Nguyen, MS, RD, a performance dietitian with

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25:12

83 | Why Strength Isn’t Built in the Gym Alone: What...

Strong & Nourished Momma | Postpartum Weight Loss,... ·

2026/01/19

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 strength. In this episode of the Strong & Nourished Momma Podcast, we’re breaking down why strength isn’t

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