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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

58:16

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

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

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 | Quick & Healthy Meals,... ·

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 | Quick & Healthy Meals,... ·

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 | Quick & Healthy Meals,... ·

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 | Quick & Healthy Meals,... ·

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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21:55

82 | Consistency Over Perfection: How Busy Moms Can...

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

2026/01/12

👉🏽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 like you “can’t stay consistent” with healthy habits, this episode is your reminder that the problem isn’t you — it’s the plan. In this episode of the Strong & Nourished Momma Podcast, we’re talking about why consistency feels so hard for

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21:55

81 | Exercise Snacks for Busy Moms: How Short Bouts...

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

2026/01/05

If you’re listening to this episode in real time, my Start Strong Workshop is happening January 7th — just two days away. This free workshop is designed for moms who want to feel stronger, more energized, and confident in their bodies without extreme workouts or rigid routines. Get more information here: https://wellnessbyval.kit.com/workshopInside the workshop, I’ll walk you through how to rebuild strength safely, fuel your body without dieting, and create habits that actually fit real mom life

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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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