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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

23:54

80 | Feeling Stuck with Postpartum Weight Loss? The 5...

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

2025/12/29

✨ Ready to stop guessing and start feeling strong again?Join me live for my FREE workshop Start Strong: The Mom’s Core, Strength & Energy Workshop on January 7th at 4pm MST. You’ll learn exactly how to support your core, strength, and energy in a way that fits real mom life. Save your spot here: wellnessbyval.com/workshop In this episode, I’m breaking down five foundational areas that actually drive results postpartum — without dieting, extremes, or burning yourself out. This isn’t about

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27:30

79 | Why You Feel So Stressed & Overwhelmed as a Mom...

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

2025/12/22

Feeling constantly on edge, exhausted, or overwhelmed as a mom isn’t a personal failure — it’s a nervous system response. In this episode, we’re breaking down why so many moms feel stuck in survival mode and what actually helps calm the nervous system so you can feel more grounded, energized, and present again.Before we dive in, I’m inviting you to my free January workshop, Start Strong: The Mom’s Core, Strength & Energy Workshop, where you’ll learn how to rebuild strength, support your nervous

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27:16

78 | Quick Workouts That Actually Work: Simple...

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

2025/12/15

Join my FREE Workshop in January! Start Strong: The Mom’s Core, Strength & Energy WorkshopBefore you start a new routine in 2026, learn what your body actually needs to heal, get strong, and feel like yourself again. Save your spot today at www.wellnessbyval.com/workshop Finding time to work out as a mom can feel IMPOSSIBLE! But what if I told you that short, structured workouts can be more effective than the hour-long routines when done correctly? In this episode, I’m breaking down exactly

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22:28

77 | Magnesium for Moms: The Secret Mineral for...

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

2025/12/08

If you’re a busy mom who feels tired, wired, stressed, or constantly running on empty… this episode is going to feel like a deep breath. In this episode, we’re diving into one of the most underrated, life-changing minerals for moms: magnesium. And when your magnesium is low? You feel it — in your mood, sleep, stress levels, cravings, digestion, and even how patient you are with your kids. In this episode, you’ll learn: What magnesium actually does in the body Why most moms are deficient Symptoms

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31:04

76 | How to Enjoy Holiday Treats Without Guilt:...

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

2025/12/01

CYBER MONDAY SPECIAL — Last Chance! My BIGGEST SALE of the year ends tonight! Get 20% OFF: ✨ The Strong, Nourished & Energized Mom Method — my full 8-week postpartum & mom wellness program ✨ 1:1 Nutrition Coaching Packages ✨ The 6-Week Strength Program on Playbook Use code BF2025 at checkout. Start now or save your spot for the January cohort — your choice! If the holidays always bring up guilt around food… this episode is going to feel like a deep breath. In this episode, we’re talking

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26:27

75 | The One Thing Every Mom Needs to Focus on This...

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

2025/11/24

🖤 BLACK FRIDAY + CYBER MONDAY SALE 11/24 - 12/1 ~ 20% OFF 🖤✨The Strong, Nourished & Energized Mom Method✨ My 8-week signature program that helps you rebuild your core and pelvic floor, restore your energy, balance your hormones, and fuel your body with simple, sustainable nutrition. This is where you learn exactly how to eat for healing, metabolism, and strength without dieting — while getting weekly coaching, accountability, and a real plan that fits your real mom life. You get two options

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22:02

74 | Postpartum Workout Tips: How to Begin Strength...

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

2025/11/17

Strength training postpartum doesn’t have to feel overwhelming, confusing, or reserved for moms who “have more time.” In this episode, we’re breaking down exactly how to rebuild your strength safely, confidently, and realistically — even if you’re juggling a baby, a toddler, a job, or all the things. If you’ve ever wondered where to start with strength training after having a baby… this episode is your roadmap. I’m walking you through why strength training is one of the most powerful tools for

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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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