Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartu

Епизоди

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  113 | What Nobody Tells You About Getting Strong After Baby — And Why It Can Happen Faster Than You Think 17.08.2026 18мин

  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 and out of the gym, and explains the neuromuscular connection almost nobody talks about — the missing piece that determines whether your progress stalls or takes off. In this episode: Why full recovery and building strength are two different timelines What strength really means — in the gym and in everyday life The neuromuscular connection: why things can feel disconnected even when you're "trying" Progressive overload, explained simply Val's own month-by-month postpartum strength progression Why working with the right coach matters across different seasons of motherhood One simple thing to do this week to recognize the strength you already have Ready for real, sustainable support instead of guessing? Grab the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — 25 minutes, no equipment, just your starting point.   Resources & Links: Send me a voice message! 🎙️Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes!→ https://www.speakpipe.com/newsletter Connect with Val: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.  
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  112 | You Don't Recognize Your Body Anymore — Here's Why That's Not Your Fault 10.08.2026 15мин

  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 and clients: the fear of getting pregnant again because of how hard it was to watch their body change the first time. And she offers a powerful reframe — you're not stuck, momma. You're healing. In this episode: Val's personal story: the jeans that wouldn't zip and the identity crisis it triggered Why "not recognizing your body" is grief, not vanity The connection between this and last week's survival mode episode The fear so many moms carry about their body changing again A reframe: awe over what your body did, instead of shame over how it looks now One simple thing to do this week to start reconnecting with your body Feeling like you don't recognize yourself right now? Grab the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — it's 25 minutes, no equipment, no overhaul, just your starting point to feel like you again. Resources & Links: Send me a voice message! 🎙️Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes!→ https://www.speakpipe.com/newsletter Connect with Val: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide  Core Comeback Challenge: wellnessbyval.com/core Functional Lab Review: https://wellnessbyval.com/labs This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.
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  111 | Why Your Body Feels Stuck in Survival Mode (And How to Finally Get Out) 03.08.2026 15мин

  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 exactly how "small normal stressors" quietly stack up until the body waves the white flag. Plus, the bathtub analogy that reframes how you think about stress, symptoms, and burnout for good. In this episode: What "survival mode" really means for your nervous system and metabolism A real client story: blood sugar concerns, sleep disruption, and what was actually driving it The bathtub analogy — why your symptoms are an overflow, not a malfunction Why willpower and restriction backfire when your body is in protection mode The signs you might be stuck in survival mode right now One simple thing to try this week to start turning the tub down Feeling stuck? Grab the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — it'll walk you through exactly how to get your energy and your core back. Resources & Links:Send me a voice message! 🎙️Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes!→ https://www.speakpipe.com/newsletter Connect with Val: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide  Core Comeback Challenge: wellnessbyval.com/core Functional Lab Review: https://wellnessbyval.com/labs This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.
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  110 | The Real Reason You Can't Stay Consistent as a Postpartum Mom (It's Not What You Think) 27.07.2026 22мин

  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 feel motivated is keeping you stuck The four real reasons postpartum moms cannot stay consistent (and none of them are your fault) How decision fatigue is silently killing your nutrition and workout consistency every single day Why all or nothing thinking is the number one consistency killer for moms Why your plan keeps failing — and it is not because you are lazy The power of accountability and why doing it alone is so hard A client story: 5 months postpartum with two littles, no routine, overwhelmed — and what actually changed everything Val's real workout week — what it actually looked like and why flexibility is not failure Five things consistency actually requires — practical and actionable How to apply this to nutrition specifically so you stop making the same decisions every single day Your five action steps to take starting today Resources mentioned: Start Strong Workshop — free, 25 minutes, on demand → https://wellnessbyval.kit.com/workshop Core Comeback Challenge → wellnessbyval.com/core Episode 106 – You Don’t Need More Willpower. You Need This Instead Episode 104 — Stop Jumping Back Into Workouts Postpartum Send me a voice message! 🎙️Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes!→ https://www.speakpipe.com/newsletter Connect with Val: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide  Core Comeback Challenge: wellnessbyval.com/core This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.
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  109 | How to Eat Enough While Breastfeeding Without Tanking Your Milk Supply or Gaining Weight 20.07.2026 31мин

  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 highly individual — and why one size fits all advice fails most moms What actually happens to your body when you do not eat enough while breastfeeding The truth about lactation cookies, oats, and brewer's yeast — what the science actually says The four things every breastfeeding mom needs to focus on: protein, carbs, healthy fats, fiber and hydration Three real mom scenarios with actual food examples: 4 weeks PP exclusively breastfeeding 10 months PP breastfeeding plus baby eating real food 12+ months PP breastfeeding less frequently Whether you can lose weight while breastfeeding — and how to do it without tanking your supply Val's personal story: breastfeeding exclusively for 13 months, second breakfast every day, and why she did not own a scale during that time A client story: 3.5 months PP, supply dipped when she went back to work, and the simple changes that turned it around Resources mentioned: Free Protein Guide → https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge → wellnessbyval.com/core Episode 87 — The Truth About Breastfeeding Nutrition and Postpartum Weight Loss with Brooke Miller Episode 96 — Gut Health and the Momma Microbiome  Episode 93 — Fertility, Pregnancy and Postpartum Nutrition with Lily Nichols  Episode 95 — The 4 Nutrient Deficiencies Stealing Your Energy as a Momma  Episode 104 — Stop Jumping Back Into Workouts Postpartum — Do This First Episode 108 | Losing Weight But Still Feel Soft? Here's What's Actually Happening in Your Body Send me a voice message! 🎙️Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes!→ https://www.speakpipe.com/newsletter Connect with Val: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide  Core Comeback Challenge: wellnessbyval.com/core This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.
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  108 | Losing Weight But Still Feel Soft? Here's What's Actually Happening in Your Body 13.07.2026 34мин

  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 that stalls results (it is not what you think) Why the weekday vs weekend eating swing is keeping your body stuck How cortisol is actively breaking down your muscle and storing fat — especially around your midsection Why cardio is not the answer and what to do instead What body recomposition actually requires — protein, progressive strength training, and nervous system support Why postpartum moms are starting from a different baseline and why that matters Val's personal story — from pancake butt postpartum to stronger glutes at 3 years PP than before baby How Val felt soft again in January 2026 and exactly what she did to fix it — labs, logging, stress, and sleep Resources mentioned: Core Comeback Challenge — 4 week progressive postpartum core program → https://my.playbookapp.io/wellnessbyval/programs/core-comeback-challenge-4-week-program/45013 Free Protein Guide → https://wellnessbyval.kit.com/proteinsnackguide Episode 104 — Stop Jumping Back Into Workouts Postpartum — Do This First  Episode 100 — Sleep, Cortisol & Fat Loss: Why Postpartum Moms Can't Out-Train a Stressed Nervous System  ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast. This podcast is for educational purposes only and is not a substitute for individualized medical, nutrition, or pelvic floor physical therapy advice. Always consult your healthcare provider before beginning a new exercise or nutrition program postpartum.
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  107 | Is Your Core Ready to Level Up? 5 Signs You're Progressing Too Fast (Or Not Fast Enough) 06.07.2026 22мин

  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 fundamentally different from regular ab work The "canister" concept — what your core actually is and why all four parts have to work together Why "just listen to your body" fails so many postpartum moms 5 signs you're NOT ready to progress your core training (including the one most moms ignore) 5 signs your core IS ready to level up Why random Instagram exercises aren't a program — and what progressive core training actually looks like Val's personal story: how she went from early postpartum breathing work to lifting weights at 2 months PP — and why she still goes back to basics at almost 3 years postpartum Links mentioned in this episode: 💪🏼 Core Comeback Waitlist — https://my.playbookapp.io/wellnessbyval/programs/core-comeback-challenge-4-week-program/45013 Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast. This podcast is for educational purposes only and is not a substitute for individualized medical or pelvic floor physical therapy advice. If you are experiencing pelvic floor symptoms, please work with a qualified pelvic floor PT.
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  106 | You Don't Need More Willpower. You Need This Instead! 29.06.2026 21мин

  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 — because if you've been relying on willpower since January and wondering why it keeps falling apart, this episode is going to reframe everything. In this episode: What The Willpower Trap is and why it's not your fault Why willpower and discipline are two completely different things Guidelines vs. rules — and why guidelines don't have an off switch Curiosity over judgment — replacing shame with strategy Systems over willpower — practical examples from Atomic Habits (James Clear) and Tiny Habits (BJ Fogg) A half-year reflection and one action item to carry into the rest of the year   Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🥗 Free 3-Day Balanced Meal Plan: https://wellnessbyval.kit.com/mealplan 💪🏼 Core Comeback Waitlist — https://my.playbookapp.io/wellnessbyval/programs/core-comeback-challenge-4-week-program/45013 💊Join Val's Fullscript dispensary — a free account that gives you up to 25% off practitioner-grade, third-party tested supplements (because what you take matters just as much as if you take it) — https://us.fullscript.com/welcome/vwarner1670162649  📖 Atomic Habits by James Clear 📖 Tiny Habits by BJ Fogg   Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.
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  105 | 3 Nutrition Non-Negotiables for Every Busy Mom 22.06.2026 22мин

  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 trying for baby number two. These are the habits that actually stick. The ones that work when life is smooth and when it's completely chaotic. And they're the foundation Val uses with every single client. What you’ll learn: Why protein and fiber at breakfast changes your entire day — energy, cravings, blood sugar and mood How much protein you actually need at breakfast (hint: most moms aren't getting close) Val's go-to overnight oats formula + 4 other high protein breakfast options The Balanced Plate Framework — protein, fat, fiber-rich carbs and vegetables at every meal How to eat balanced anywhere — at home, at restaurants, at birthday parties Why meal planning doesn't have to be rigid or overwhelming to work Val's real approach to weekly meal prep — including the swim night hack The tools that make healthy eating easier as a busy mom (grocery pickup, pre-chopped veggies, rotisserie chicken and more) How these three habits adapt through every phase of postpartum life Your one action item to start this week Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🥗 Free 3-Day Balanced Meal Plan: https://wellnessbyval.kit.com/mealplan 💪🏼 Core Comeback Waitlist — launching July 10:  https://wellnessbyval.com/core Join Val's Fullscript dispensary — a free account that gives you up to 25% off practitioner-grade, third-party tested supplements (because what you take matters just as much as if you take it) — https://us.fullscript.com/welcome/vwarner1670162649    Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.  
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  104 | Stop Jumping Back Into Workouts Postpartum — Do This First 15.06.2026 29мин

  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 phases, no fluff, no generic advice — and gives you a roadmap that works no matter where you're starting from. In this episode: Why your 6-week clearance is not the green light you think it is The three phases of postpartum fitness — and how to know which one you're in Phase 1: diaphragmatic breathing, TVA activation, stability breathing and walking Phase 2: progressive movement, neuromuscular connection, getting back to the gym Phase 3: higher intensity, plyometrics, return to sport Red flags that tell you you're progressing too fast (leaking, coning, breath holding and more) Why it's never too late to go back to the foundation — even years postpartum A sneak peek at something coming in July 👀 Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🔬 Functional Lab Review — https://wellnessbyval.com/labs 💪🏼 Core Comeback waitlist - https://my.playbookapp.io/wellnessbyval/programs/core-comeback-challenge-4-week-program/45013   Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter 
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  103 | 5 Reasons Your Body is Still Inflamed Postpartum — And What to Do About It 08.06.2026 22мин

  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 end at 6 weeks (the 1-3 year window nobody talks about) The 5 main drivers: birth recovery, sleep deprivation, chronic stress, nutrient depletion, and autoimmunity What functional labs to ask for and when (CBC, iron, ferritin, B12, folate, D3, thyroid, hsCRP) Why eating raw salads soon after birth may be making things worse The gut-inflammation connection (70-80% of your immune system lives in your gut) Anti-inflammatory foods to prioritize — and what to limit How to identify food reactions you didn't know you were having Your one action item to walk away with this week Links mentioned: 🎁 Free 3-Day Balanced Meal Plan: https://wellnessbyval.kit.com/mealplan  🧪 Functional Lab Review: https://wellnessbyval.com/labs Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter
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  102 | Postpartum Body Image Nobody Talks About: Clothes, Comparison & the Mental Load of Living in This Body 01.06.2026 21мин

  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 audience, and breaks down the actual physiology behind why your body looks and feels different postpartum — even when you're doing everything right. This one is honest, science-backed, and exactly what you needed to hear today. In this episode: Why the bounce-back culture is not just harmful — it's physiologically impossible What cortisol, inflammation, and hormones are actually doing to your body composition postpartum Why the scale and mirror lie when you're building muscle (body recomposition explained) The truth about the postpartum belly — diastasis, core function, and what's really going on Why your hips and glutes are different now — and why that's not a bad thing The comparison trap and how to actually reprogram your inner voice (not toxic positivity — real tools) Your one action item to walk away with this week Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🔬 Functional Lab Review — https://wellnessbyval.com/labs Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter 
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  101 | How to Build a Workout Routine That Actually Sticks: The Minimum Effective Dose for Busy Mommas 25.05.2026 18мин

  If your workout routine keeps falling apart, it's not a you problem — it's a plan problem. In this episode, Val shares her own real week of workouts (spoiler: nothing went according to plan and it was still a great week), breaks down the brand new 2026 ACSM resistance training guidelines, and gives you the exact framework to build a routine that actually fits your life — not your ideal life. Your imperfect week still counts. The stroller run counts. The 15-minute living room workout counts. Let's talk about it. In this episode: Why the all-or-nothing mindset is the #1 thing killing your consistency — and the real-life week that proves it What ACSM's first resistance training update in 17 years actually says (and why it's great news for busy moms) The 3-question framework to build a routine around your real schedule The "never miss twice" rule and how to come back without guilt or punishment Why your backup plan IS the plan Mentioned in this episode; 🎁 Free Flexible Mom's Weekly Workout Planner → https://wellnessbyval.kit.com/planner  💪 6-Week Playbook Strength Program → https://my.playbookapp.io/wellnessbyval/programs/strong-in-6-strength-training-for-busy-moms/36482 📖 2026 ACSM Resistance Training Guidelines → https://acsm.org/resistance-training-guidelines-update-2026/ Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter 
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  100 | Sleep, Cortisol & Fat Loss: Why Postpartum Moms Can't Out-Train a Stressed Nervous System 18.05.2026 36мин

  We made it to 100 episodes — and we're celebrating with one of the most important conversations this show has ever had. If you've been doing the workouts, eating well, trying to stay consistent — and you're still exhausted, still stuck, still wondering why your body isn't responding — this episode is going to change the way you understand what's happening inside you. Today we're breaking down: Why postpartum is a massive neurological event — not just a hormonal one The two branches of your autonomic nervous system (SNS vs PNS) and why most moms are living in sympathetic dominance How chronically elevated cortisol is blocking your fat loss, wrecking your sleep, and breaking down your muscle — even when you're doing everything right Why the standard "do more" advice is making things worse for moms in the 0–3 year postpartum window The signs your nervous system is dysregulated (count how many land for you) What to actually do — practical, sustainable, and doable Val also shares her personal story of reassessing her own nervous system load at two years postpartum, and a client story that will sound incredibly familiar to moms who feel like they're doing everything right and still not seeing results. This is the episode for the mom who's tired of being told to push harder. Episode 100 Giveaway is OPEN through Wednesday May 20th — details inside and links below! 🎧 Listen, share with a momma friend, and leave a review — it means the world and it helps this show reach more moms who need it. 🎉 EPISODE 100 GIVEAWAY — Open through Wednesday May 20th 🥇 1st place: Free 6-week Playbook Strength Program + 30-min 1:1 coaching call with Val 🥈 2nd place: $50 Amazon gift card 🥉 3rd place: 15% off the Strong, Nourished & Energized Mom Method How to enter: Leave a review on Apple Podcasts (screenshot before you submit) DM the screenshot to Val on Instagram (@wellnessbyval_) Bonus entry: follow Val and tag a mom friend on the giveaway post  Open 5/18-5/20 2026 Resources & Links: ✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Websitehttps://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.
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  99 | A Letter to the Momma Who Keeps Putting Herself Last 11.05.2026 10мин

  You are not lazy. You are not failing. You are depleted — and there is a massive difference. In episode 99, Val reads a letter to the mom who keeps putting herself last. The one skipping meals, running on cortisol, and wondering why nothing ever sticks. This episode is less protocol and more permission slip — and sometimes that's exactly what we need most. In this episode: Why "I'll start when things calm down" is keeping you stuck The real difference between a willpower problem and a depletion problem What postpartum moms are actually carrying that nobody talks about Why the fix is not more discipline — it's more support and nourishment A permission slip to start taking up space in your own life 🎉 Episode 100 Giveaway — Opens May 18th, 2026! We are celebrating 100 episodes and YOU are the reason. Here's how to enter: To enter: Leave a review on Apple Podcasts → screenshot it → DM the screenshot to @wellnessbyval_ on Instagram Bonus entry: Follow @wellnessbyval_ on Instagram + tag a momma friend in the giveaway post for an extra entry (open to anyone and everyone in the world!) Open 5/18, 5/19 and 5/20! Prizes: 🥇 1st place: Free 6-week Strength Program + 30-min 1:1 coaching call with Val 🥈 2nd place: $50 Amazon gift card 🥉 3rd place: 15% off the Strong, Nourished & Energized Mom Method Resources & Links: ✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Websitehttps://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.  
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  98 | What I Actually Eat in a Week as a Working Momma, Dietitian & Hybrid Athlete (Real & Unfiltered) 04.05.2026 26мин

  Ever wonder what a functional sports dietitian actually eats in a real week — not the perfect Instagram version, but the real one? This is that episode. In this episode, Val Warner pulls back the curtain on her real food week — as a working momma, board certified sports dietitian, hybrid athlete, and someone currently navigating pre-conception nutrition. She shares her pre-workout routine, her breakfast rotation, her no-fail leftover lunch system, her go-to snacks, her 30 plants per week goal, and what she found when she recently logged her food for the first time in a while. This episode is part inspiration, part education, and entirely real life. What you'll learn: Val's pre-workout fueling routine — why a banana at 5am actually matters How to build a breakfast rotation that works for different weekday schedules The leftover lunch system that saves time, money, and decision fatigue What balanced snacking actually looks like in a real working mom's week The 30 plants per week goal and how to achieve it without overthinking it How Val uses food logging as a check-in tool — not an obsession Why her nutrition approach is different right now as she navigates pre-conception How clients inside the program access real-time food logging, recipes, and Instacart integration Episodes mentioned: Episode 24 — Creatine for Women: Benefits, Safety & Should You Take It Postpartum? Episode 63 — Fasted Cardio for Postpartum Moms: Do You Really Need It? Episode 84 — Creatine: The Missing Ingredient in Women's Health Episode 93 — Fertility, Pregnancy & Postpartum Nutrition with Lily Nichols, RD, CDE Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue Episode 96 — Gut Health & the Momma Microbiome Episode 97 — Picky Eating, Breastfeeding & Toddler Nutrition with Dr. Liz Daniels Resources & Links: 🌟 Join the Strong, Nourished & Energized Mom Method8-week group coaching program for busy and postpartum moms👉 https://wellnessbyval.com/program 🔬 Book your Functional Lab ReviewHave labs sitting in your portal or need some ordered? This session is for you!👉 https://wellnessbyval.com/labs ✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Websitehttps://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.  
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  97 | Picky Eating, Breastfeeding & Toddler Nutrition: What Moms Need to Know with Dr. Liz Daniels, DO, RD 27.04.2026 59мин

  Is mealtime a battle in your house? Are you second-guessing your nutrition while breastfeeding or wondering if your picky toddler is actually getting enough? This episode is going to be your new best friend. Sports dietitian and postpartum wellness expert Val Warner sits down with Dr. Liz Daniels — a board-certified pediatrician AND registered dietitian — for a judgment-free, practical conversation about feeding babies, toddlers, and whole families without the stress. Dr. Liz brings a rare dual perspective that makes this episode unlike anything else in the mom wellness space — part medical, part nutrition science, entirely real-life applicable. What you'll learn: What actually matters nutrition-wise while breastfeeding — and what you can let go of Whether mom's diet really impacts breast milk as much as we think How to prevent picky eating before it starts The most common mistakes parents make with starting solids without realizing it What is actually going on when your toddler "just won't eat" The signs that your child's eating is going well even when it doesn't feel like it How to feed a whole family without making multiple meals every night One simple shift you can make this week to reduce mealtime stress Connect with Dr. Liz Daniels: @drliznewstorynutrition www.newstorynutrition.com Nutrition for the Early Years podcastFreebie: https://new-story-nutrition.kit.com/whenmealtimefeelsmessy  Episodes mentioned: Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue Episode 95 — The 4 Nutrient Deficiencies Stealing Your Energy as a Momma Episode 96 — Gut Health & the Momma Microbiome Resources & Links: 🔬 Book your Functional Lab Review → wellnessbyval.com/labs 🌟 Join the Strong, Nourished & Energized Mom Method → wellnessbyval.com/program ✨ Become a Strong & Nourished Momma Insider → wellnessbyval.kit.com/insider 📲 Follow Val on Instagram → @wellnessbyval_ 🌐 Website → wellnessbyval.com ➡️ Loved this episode? Share it with a momma who is in the thick of toddler feeding or just starting solids — and leave a review on Apple Podcasts!  
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  96 | Gut Health & the Momma Microbiome: What Actually Works (And What's Just Hype) 20.04.2026 40мин

  Is your gut the missing piece of your postpartum recovery? If you have been dealing with bloating after meals, irregular digestion, postpartum anxiety, or weight that just will not budge despite doing everything right — this episode is going to connect some serious dots for you. In this episode sports dietitian, functional medicine practitioner, and postpartum wellness expert Val Warner breaks down what actually happens to your gut microbiome during and after pregnancy, why postpartum gut disruption is so common and so underdiagnosed, and what you can do about it starting today — with food first, always. Val covers the difference between leaky gut hype and the real clinical concept of intestinal permeability, what the research actually says about probiotics, why fermented foods are safe while breastfeeding, and when advanced gut testing like a GI Map is actually warranted versus when it is premature and expensive. What you'll learn: What your gut microbiome actually is and why it affects so much more than just digestion How pregnancy, birth, antibiotics, C-sections, and chronic stress disrupt your microbiome What intestinal permeability (leaky gut) really means — and what actually heals it The difference between prebiotics and probiotics and why both matter What to actually look for in a probiotic supplement — and what is just marketing Why fermented foods are safe and beneficial while breastfeeding The best anti-inflammatory foods for gut lining repair When a GI Map is worth it — and when food foundations come first How gut health connects to postpartum anxiety, weight resistance, and energy Episodes mentioned: Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue Episode 95 — The 4 Nutrient Deficiencies Stealing Your Energy as a Momma Episode 68 — The Gut-Weight Connection: How Gut Health Impacts Postpartum Fat Loss Episodes 6 — Constipation Awareness Month: Part 1 Episodes 7 — Constipation Awareness Month: Part 2 Resources & Links: 🔬 Book your Functional Lab Review (inflammatory markers, foundational gut labs)👉 http://wellnessbyval.com/labs  🌟 Join the Strong, Nourished & Energized Mom Method (8-week group coaching) → wellnessbyval.com/program ✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Websitehttps://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!   💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.
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  95 | The 4 Nutrient Deficiencies Stealing Your Energy as a Momma: Iron, B12, Folate & Vitamin D 13.04.2026 36мин

  Still exhausted even after your labs came back "normal"? You are not imagining it — and this episode is going to explain exactly why. In part two of our mom fatigue series, sports dietitian, functional medicine practitioner, strength coach, and postpartum wellness expert Val Warner breaks down the four nutrient deficiencies she sees most commonly in postpartum and busy mommas — iron and ferritin, B12, folate, and vitamin D. Val shares her own postpartum ferritin values, explains why standard lab panels miss these depletions, breaks down the difference between microcytic and macrocytic anemia in plain English, and gives you the exact labs to request at your next doctor's appointment — by name. This is the episode that finally explains why you can have "normal" labs and still feel completely depleted. What you'll learn: What anemia actually means — and why there are different types that require different solutions The difference between microcytic anemia (iron deficiency) and megaloblastic anemia (B12 and folate deficiency) Why pregnancy dramatically increases iron demands — and why birth leaves most mommas significantly more depleted Why postpartum iron assessment at 6–12 weeks after birth is critical — and why most mommas aren't getting it Val's own postpartum ferritin values and what they taught her about advocating for yourself The exact labs to request by name: CBC, serum iron, TIBC, ferritin, reticulocyte count, B12, folate, and 25-hydroxy vitamin D The difference between conventional "normal" lab ranges and functional optimal ranges for each nutrient Why iron supplementation dose, timing, and type are completely individualized — and why you should never just grab a high-dose supplement without knowing your levels first How other nutrients like B6 and copper also play a role in red blood cell production The best food sources for each nutrient and practical ways to optimize absorption How to get YOUR labs reviewed through a functional medicine lens Episodes mentioned: Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue That Have Nothing to Do With Sleep Episode 77 — Magnesium for Moms: The Secret Mineral for Better Sleep, Less Stress & More Energy Labs to request at your next appointment: get the FREE guide with the 8 labs I’d order for every postpartum mom, including reference ranges - https://wellnessbyval.kit.com/labshandout  Ready to Book a Functional Lab Review? Save your spot here: https://wellnessbyval.com/labs   Resources & Links: ✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Websitehttps://wellnessbyval.com 👩🏻‍💻 Group Coaching Program: 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    ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.
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  94 | Why You're Always Tired as a Mom: 4 Root Causes of Fatigue That Have Nothing to Do With Sleep 06.04.2026 26мин

  Are you exhausted no matter how much sleep you get? You're not imagining it, and it's not your fault.If you're a postpartum mom, busy working momma, or an active woman who is doing all the things and still running on empty, this episode is for you. Sports dietitian, strength coach, and postpartum wellness expert, Val Warner, breaks down the 4 root causes of mom fatigue that most doctors completely miss, and none of them are "just sleep more."Using a functional medicine lens, Val explains exactly why so many moms feel exhausted even with decent sleep, why standard lab panels miss key depletions, and what you can start doing this week to actually get your energy back.   Episodes mentioned: 77 | Magnesium for Moms: the secret mineral for better sleep, less stress & more energy 88 | Carbs are not the enemy: how busy moms should actually use carbs for energy, hormones & strength   Need help reviewing your labs? Or need to get some labs drawn? Head to https://wellnessbyval.com/labs to book your Functional Lab Review!   As Seen In: Parade - Dietitians Are Begging People Over 50 To Get Enough Of This Mineral in Their Diet Single Care - Which Magnesium is Right for You Resources & Links: 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  ✨ Become a Strong & Nourished Momma InsiderWeekly wellness tips, podcast updates, and exclusive freebies for busy moms.👉 https://wellnessbyval.kit.com/insider 📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness.👉 https://www.instagram.com/wellnessbyval_/ 🎥 Follow on TikTokQuick tips, education, and behind-the-scenes mom life + wellness content.👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup  🌐 Websitehttps://wellnessbyval.com ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.