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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

54:15

120 | What Leaking, Coning & Back Pain Are Really...

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

2026/10/05

You got cleared six weeks after giving birth. So why are you still peeing a little when you sneeze or jump, seeing your belly cone when you sit up, or feeling your back ache by the end of the day?In this episode, Val joins registered dietitian Brooke Miller on the Nutrition for Mamas podcast for a real talk on postpartum core recovery. Think of it as your reminder. As moms, it's so easy to get distracted, and we forget the basic things that help our core heal after baby. Val breaks down what

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62:17

119 | Postpartum Sex, Libido & Your Pelvic Floor:...

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

2026/09/28

Pelvic floor physical therapist and sex educator Lindsay Thorsen, DPT joins the show for an honest conversation about sex, libido, and your pelvic floor after having a baby. Heads up, momma: this episode is explicit.This week's episode is a different kind of conversation. Val sits down with Lindsay Thorsen, DPT — a pelvic floor physical therapist and sex educator — for an open, honest conversation about what actually happens to your body, your libido, and your pelvic floor after having a baby

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22:30

118 | She Lost 20 Pounds of Fat & Gained Muscle...

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

2026/09/21

Last week's episode was about GLP-1s. This week, Val walks through the other real path — an anonymized client who lost over 20 pounds of fat and gained muscle postpartum, without medication. No shortcuts, no crash plan. Just three real phases, over about two years.In This Episode: The other side of last week's GLP-1 conversation — what's possible with time, consistency, and the right foundations, no medication involved Meet the client: 4 months postpartum, second baby, not breastfeeding — and why

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34:15

117 | GLP-1s for Weight Loss: What Postpartum Moms...

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

2026/09/14

Everyone's talking about GLP-1s right now — but almost nobody is talking about what YOU actually need to know before considering one. No fear-mongering, no hype, no "you should get on one" pressure. In this episode, Val breaks down what these medications actually are, why timing matters more than people realize, and the questions to bring to your doctor instead of Google at 11pm.In This Episode: Why this conversation isn't just for "5-months-postpartum" moms — it's for any mom in the thick of

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25:29

116 | Why Gut Health — Not Willpower — Might Be...

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

2026/09/07

You've tried fasting. You've tried cutting carbs. You've tracked every bite and cut your calories way down. And the scale hasn't budged. In this episode, Val breaks down a piece of postpartum weight loss that almost nobody talks about: slow gut motility — and why it might be the real reason you're stuck, bloated, and exhausted, even when you're "doing everything right."In This Episode: Why "eat less, move more" isn't working — and why it's probably not a willpower problem What slow gut motility

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17:35

115 | Postpartum Weight Loss Myths I'm Tired of...

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

2026/08/31

Enrollment for the 8-Week Group Coaching Program for Moms is OPEN!! Save $100, get a FREE coaching call with me, plush a FREE 6-week strength program! Save your spot today - https://wellnessbyval.com/programEat less while breastfeeding. Do more cardio. Wait until you're "cleared" at six weeks. If the scale isn't moving, nothing's working. Momma, these myths are everywhere — and most of them are wrong. In this episode, Val busts five of the most common postpartum weight loss myths, including a real

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20:56

BONUS | Doors Are Open: Here's What is Inside My...

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

2026/08/27

Enrollment for the Strong, Nourished & Energized Mom Method is officially open! In this bonus episode, Val walks you through exactly what 8 weeks together looks like — why she built this program, what happens week by week, real testimonials from moms who've been through it, and what it actually feels like to feel strong, nourished, and like yourself again. Whether you're currently pregnant, six weeks postpartum, or years into motherhood, this episode breaks down everything you need to know

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17:12

114 | What Changes When Postpartum Moms Stop Waiting...

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

2026/08/24

"I'll start when things calm down." "I'll start Monday." "I'll focus on myself once the kids are older." Sound familiar, momma? In this episode, Val breaks down why waiting feels safe — and why the "right time" is a moving target that never actually arrives. She shares her own realization going into postpartum that it would be easy to put herself last, plus real patterns she hears from clients over and over, to show exactly what changes when you stop waiting and start small, right where you

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18:57

113 | What Nobody Tells You About Getting Strong...

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

2026/08/17

If you've felt discouraged postpartum thinking strength is something that's going to take forever to get back — this episode is really good news. Val breaks down two very different timelines: full recovery (physically, nutritionally, mentally) really can take one to two years, but real, visible strength gains can start showing up much faster than that — especially once one key piece is in place.Val shares her own postpartum strength journey month by month, defines what strength actually means in

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15:20

112 | You Don't Recognize Your Body Anymore — Here's...

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

2026/08/10

Ever catch your reflection and feel like you're looking at a stranger? In this episode, Val shares a deeply personal story — the moment two months postpartum when a pair of her own jeans wouldn't zip, and the identity crisis that followed. She breaks down why this feeling isn't vanity, isn't your fault, and isn't something to push past — it's grief, it's an identity shift, and it's your body having done exactly what it was built to do.Val also opens up about a fear she hears constantly from friends

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15:36

111 | Why Your Body Feels Stuck in Survival Mode (And...

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

2026/08/03

Feel like you're doing everything "right" and your body still won't cooperate? Flat energy, a stalled plateau, foggy afternoons, wired-but-tired nights? In this episode, Val breaks down survival mode — what it actually is, why postpartum (and just plain busy) life practically guarantees it, and why you can't out-discipline a nervous system that doesn't feel safe.Val also shares a client story — a mom of three, part-time mechanical engineer, homeschooler, and half-marathon-in-training — to show

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22:26

110 | The Real Reason You Can't Stay Consistent as a...

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

2026/07/27

Motivation is not your problem. Your system is. In this episode Val breaks down the real reasons postpartum moms struggle to stay consistent — and it has nothing to do with willpower, discipline, or how badly you want it. If you have been starting and stopping, falling off track, or waiting to feel ready — this episode is going to change the way you think about consistency forever.In this episode we cover: Why motivation is an emotion that follows action — not the other way around Why waiting to

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31:31

109 | How to Eat Enough While Breastfeeding Without...

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

2026/07/20

You are breastfeeding, you are starving, and you are scared that if you eat more you will gain weight — but if you eat less your supply will tank. Sound familiar? In this episode Val breaks down exactly how to fuel your body while breastfeeding, why cookie cutter calorie advice does not work for nursing moms, and what eating enough actually looks like in real life — with specific food examples for three different stages of breastfeeding. In this episode we cover: Why breastfeeding nutrition is

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34:25

108 | Losing Weight But Still Feel Soft? Here's...

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

2026/07/13

The scale is moving but you still feel soft, undefined, and not like yourself. Sound familiar? In this episode Val breaks down exactly why this happens — and it is not a willpower problem. It is a physiology problem. If you have been eating less, doing more cardio, and still not seeing the results you want, this episode is going to connect a lot of dots for you. In this episode we cover: Why weight loss and fat loss are NOT the same thing The eating pattern Val sees constantly in postpartum moms

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22:05

107 | Is Your Core Ready to Level Up? 5 Signs You're...

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

2026/07/06

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 — this episode is your checklist. In this episode we cover: Why postpartum core training is

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21:06

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

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

2026/06/29

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

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22:40

105 | 3 Nutrition Non-Negotiables for Every Busy Mom

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

2026/06/22

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

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29:00

104 | Stop Jumping Back Into Workouts Postpartum — Do...

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

2026/06/15

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

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22:27

103 | 5 Reasons Your Body is Still Inflamed...

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

2026/06/08

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

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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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