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PODCAST

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

Val Warner | Registered Dietitian, Postpartum Fitness Coach

*** 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

health & fitness nutrition

All Episodes

24:38

61 | 5 Daily Habits to Boost Energy, Lose Weight &...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/08/25

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

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01:07:38

60 | Pelvic Floor Physical Therapy: What It Is & Why...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/08/18

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

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24:41

59 | Power Snacks for Moms: Quick, Energizing Snacks...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/08/11

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

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27:33

58 | How Much Protein Do You Really Need Postpartum?...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/08/04

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

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47:30

57 | Breastfeeding Support & Redefining Success: Real...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/07/30

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

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15:35

56 | From Exhausted to Energized: 3 Keys Every Mom...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/07/28

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

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19:21

55 | Tiny Daily Habits That Help Postpartum Moms...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/07/21

In today’s episode, we’re talking about how tiny daily habits can be a game-changer when it comes to healing, building strength, and staying consistent postpartum. As a new mom, it’s easy to feel overwhelmed by all the things you want to do—exercising, eating healthy, and taking care of your baby. But the truth is, you don’t need to make huge changes right away. By starting small and focusing on little habits, you can make big strides without burning out. I’ll share some of the tiny habits that

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20:41

54 | How to Safely Start Exercising Again Postpartum...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/07/14

Returning to exercise postpartum can feel overwhelming. But with the right approach, you can safely rebuild strength, improve your cardio, and balance your hormones—without putting your body at risk. In this episode, I share key tips for easing back into exercise postpartum, including the importance of starting slow, focusing on core and pelvic floor recovery, and balancing exercise with self-compassion. I also dive into the impact of hormonal fluctuations and how they affect your workouts and

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19:16

53 | Choosing the Best Prenatal & Postpartum...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/07/07

Not all supplements are created equal — and the one you’re taking might not be giving you what you actually need.A client came to me during pregnancy wanting to make sure her nutrition was on point before baby arrived. She was already eating well and taking a prenatal supplement — but when we looked at the label together, we realized something important: it was missing several key nutrients she needed the most. And she's not alone. Many prenatal and postpartum supplements are under-dosed,

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22:49

52 | The Hidden Signs Your Body’s Asking for More...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/30

You’re going through the motions, checking the boxes, and still feel… off. You’re not broken — your body’s just trying to tell you something.In this episode, we’re talking about the subtle (and not-so-subtle) signs your body is depleted and what it’s really asking for. From burnout to brain fog, cravings to crashes — these are the messages we often ignore until they scream at us. But you don’t have to wait for a breakdown to start healing. What you’ll learn in this episode: The hidden signs

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35:55

51 | Healing Your Core & Losing the Mommy Tummy After...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/26

You’ve probably heard that “just do some Kegels” or “crunches will fix it” when it comes to healing your core postpartum — but those old-school tips are missing some very important pieces.In today’s episode, I’m joined by Dr. Jena Bradley, physical therapist, mom of four, and founder of Live Core Strong. We’re diving deep into postpartum fitness, core healing, and what it really takes to feel strong and confident in your body again — no matter how long it’s been since you had your baby. We talk

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17:40

50 | 3 Nutrition Shifts That Helped Me Feel Stronger...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/23

Feeling depleted after baby — even though you’re “doing everything right”? In today’s episode, I’m sharing the 3 postpartum nutrition shifts that helped me go from tired, under-fueled, and foggy… to feeling strong, energized, and like me again. Because postpartum isn’t just about bouncing back — it’s about rebuilding. And nourishing your body well can change everything. 🎙️ In this episode, we cover: What I used to believe about postpartum nutrition vs. what I know now The 3 biggest shifts I

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17:31

49 | Why Your Core Still Feels Weak (Even if You’re...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/16

Imagine trying to build a house on a cracked foundation. No matter how pretty or strong it looks on the outside — over time, things begin to break down. That’s exactly what happens when you jump back into exercise postpartum without healing your core and pelvic floor first.In this episode, I’m pulling back the curtain on what most postpartum workouts miss — and how to truly rebuild your core from the inside out. We’re talking about the real reasons you feel weak, tired, or like your body just

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26:09

48 | Are You Eating Enough? The Hidden Reason Moms...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/09

Are you constantly exhausted — no matter how much coffee you drink or how early you go to bed? Are you doing “everything right” when it comes to eating healthy… but still struggling with cravings, low energy, and stubborn weight that won’t budge?You might not be eating enough. And you’re not alone. In this episode of The Strong & Nourished Momma, I’m breaking down one of the most common — and most overlooked — postpartum nutrition mistakes moms are making: under-fueling. 🎧 Don’t miss

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20:40

47 | Healthy Summer Habits for Moms: Quick Meals,...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/06/02

☀️ It’s officially summer — and while that can mean more sunshine and family fun, it also brings schedule changes, late nights, and sometimes… chaos. In today’s episode, I’m diving into three simple, healthy habits to help you feel strong, nourished, and energized all summer long.You’ll hear about: ✅ A real client story and how we built a sustainable summer routine ✅ How to shift your mindset when summer throws off your schedule ✅ Quick, energizing meal ideas (no overthinking or long cook

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16:34

46 | Busy Mom? Here’s How to Stay on Track with Your...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/26

Happy Memorial Day, Momma!If your summer is already feeling like a whirlwind of snacks, sunscreen, and nonstop schedules—you’re not alone. In today’s episode, we’re diving into how to stay consistent with your health goals this summer without burnout, guilt, or rigid routines. Whether you’re road-tripping with the kids, juggling camp drop-offs, or just trying to keep everyone fed and semi-sane—this episode gives you the mindset and strategies you need to take care of yourself, too. You’ll

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20:45

45 | Traveling Soon? 4 Easy Nutrition Tips for Moms...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/25

Are you about to hit the road or catch a flight and worried your eating habits will go out the window? In this quick episode, I share four practical, no-stress nutrition strategies designed for busy moms who want to feel energized, avoid hanger, and still enjoy their trip—without obsessing or overpacking.Learn how to anchor meals, pack smart snacks, stay hydrated, and leverage your favorite supplements so you return home feeling strong and nourished, not bloated or burnt out. Stay strong &

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24:32

44 | How to Lose Weight and Feel Good This...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/19

Let’s be honest—summer brings pressure to look a certain way. But you don’t have to crash diet or exhaust yourself with intense workouts to feel good in your body. In this episode, I’m sharing 3 key habits that help busy moms lose weight in a way that’s realistic, sustainable, and rooted in feeling strong and energized. We’ll talk about nutrition, movement, mindset, and how to stay consistent through the chaos of mom life. In This Episode, You’ll Learn: 🌞 Why restrictive diets don’t work for

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21:48

43 | Mood-Boosting Foods for Moms: How Nutrition...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/12

May is Mental Health Awareness Month — and May 7 was World Maternal Mental Health Day — but really, every day is a good day to support your mental, emotional, and physical well-being as a mom. In this episode, we’re talking about how the food you eat can impact your mood, energy, and emotional health.I’m sharing some science-backed insight (without getting too nerdy!) and simple tips to help you feel more like YOU again — no perfection required. Mood swings and mental fog are common in

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20:47

42 | Postpartum Fatigue Explained: 3 Hidden Energy...

Strong & Nourished Momma | Quick & Healthy Meals,... ·

2025/05/05

You finally get a full night’s sleep… and still wake up feeling exhausted. Sound familiar? 😴 In today’s episode, I’m sharing 3 sneaky but super common reasons why you’re still so tired—even when your baby is sleeping and you’re technically “resting.” These are the energy drains most moms never get warned about after birth, but they make all the difference. Whether you’re 3 months or 3 years postpartum, these hidden energy drains could be the missing piece in your recovery and well-being. I’ll

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