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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

9:51

73 | Top Podcast Episodes of the Year + A Special...

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

2025/11/11

Today is a special bonus episode — because we are celebrating one whole year together. 🎉In this episode, I’m sharing the top 5 episodes YOU loved most this year, plus the countries tuning in — and we’re celebrating YOU. Resources & Links: ✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource! ✨ Follow Val on Instagram for nutrition tips, workouts, and more! https://www.instagram.com/wellnessbyval_/ ✨ Learn more about the Strong, Nourished & Energized

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20:17

72 | Beyond Dieting: Simple Nutrition Shifts to Feel...

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

2025/11/10

Tired of the rules, guilt, and all-or-nothing cycles that come with dieting? In this week’s episode, Val Warner, shares four realistic nutrition shifts every mom can make to feel stronger, more energized, and more confident — without restriction or overwhelm. Most moms don’t need another diet. They need structure without stress — rhythms that make eating simple, consistent, and supportive of real life. Val walks through how to build meal rhythms that work with your schedule, balance your blood sugar

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23:39

71 | Still Exhausted Even Years After Having Your...

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

2025/11/03

🎁 Podcast Anniversary Giveaway 11/10-11/12 Details ⬇️The Strong & Nourished Momma Podcast is turning ONE! To celebrate, Val is giving away a Mom Gift Bag filled with her favorite wellness goodies — including supplement samples, a mini shaker bottle, electrolytes, and a $20 Amazon gift card. How to Enter: Write a ⭐ ⭐ ⭐ ⭐ ⭐ (5 star) review of the podcast on Apple Podcasts (or Spotify ratings). Take a screenshot before you submit it. DM the screenshot to @wellnessbyval_ on Instagram to be

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21:44

70 | 3 Reasons You’re Not Losing Weight Postpartum...

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

2025/10/27

Are you eating clean, squeezing in workouts, and still not losing weight postpartum? You’re not alone—and you’re not failing. Postpartum weight loss is different because your hormones, metabolism, stress, and recovery all play a role.In this episode, I break down: Why underfueling actually slows fat loss (and burns muscle instead) Why cardio alone won’t get you the results you want postpartum The surprising role sleep and stress (hello, cortisol!) play in fat loss What to focus on

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35:14

69 | The Keystone Habit That Changes Everything: How...

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

2025/10/20

What if fitness wasn’t just about “getting your body back”—but the keystone habit that fuels your energy, confidence, and everyday mom life?In this episode of the Strong & Nourished Momma Podcast, I sit down with Lindsey Bomgren—mom of four, fitness trainer, and the powerhouse behind Nourish Move Love. Lindsey shares how simple, consistent movement can transform not just your physical strength, but your mindset, stress, and ability to show up fully in motherhood. You’ll learn: Why fitness is

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33:28

68 | The Gut-Weight Connection: How Gut Health...

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

2025/10/13

Gut health is everywhere these days—it’s become a total buzzword. But what does it really mean for postpartum moms trying to lose weight, feel less bloated, and boost their energy?In this episode of the Strong & Nourished Momma Podcast, I’m breaking down the real science of gut health, how it impacts postpartum fat loss, and why you don’t need expensive tests or supplement stacks to heal your gut. ✨ Here’s what you’ll learn: What the gut microbiome actually is (hint: it’s more than just

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23:50

67 | Tracking Progress Beyond the Scale: 7 Ways Moms...

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

2025/10/06

Have you ever stepped on the scale, felt discouraged by the number, and thought, “What’s the point?” You’re not alone, Mama. But here’s the truth: the scale doesn’t tell the full story of your progress postpartum.In this episode of the Strong & Nourished Momma Podcast, I’m breaking down 7 powerful ways to measure progress beyond the scale—so you can see and celebrate the wins that really matter. From getting stronger to sleeping better to simply showing up more consistently, you’ll learn how to

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19:08

66 | Macros for Moms: How Protein, Fat & Carbs Fuel...

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

2025/09/29

Should postpartum moms be counting macros? Or is there a simpler way to fuel your body without obsessing over numbers?In this episode of the Strong & Nourished Momma Podcast, I’m breaking down what protein, fat, and carbs actually do for your postpartum body—and why each is essential for fat loss, energy, and hormone health. You’ll learn why most moms under-eat protein, why healthy fats are critical for hormones and mood, and why cutting carbs can actually backfire on your energy and

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57:36

65 | Strength Training for Moms: Realistic Fat Loss &...

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

2025/09/22

What’s the best way for moms to lose fat, feel strong, and build confidence—without spending hours in the gym or obsessing over diets? Strength training. In this episode, I’m joined by Rachel DeSonier—strength coach, nutrition expert, and host of the Effective Weight Loss for Moms Podcast. Rachel shares her perspective on why strength training is one of the most effective tools for fat loss and confidence, how moms can fuel their bodies without extremes, and realistic strategies for staying

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12:01

64 | Postpartum Food Cravings Explained: What Your...

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

2025/09/15

Do you find yourself craving chocolate at night or salty snacks in the afternoon—and wondering if it’s just lack of willpower? Here’s the truth: cravings are not failures, they’re signals.In this episode of the Strong & Nourished Momma Podcast, I break down the science behind postpartum food cravings and what they’re really telling you about your body. From blood sugar swings and nutrient deficiencies to sleep deprivation and stress, cravings are often your body’s way of asking for support—not

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12:50

63 | Fasted Cardio for Postpartum Moms: Do You Really...

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

2025/09/08

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

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20:44

62 | Meal Planning for Busy Postpartum Moms: A Simple...

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

2025/09/01

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

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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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