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

Эпизоды

• 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 — 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  📖 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.
• 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.  
• 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://wellnessbyval.com/core   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 
• 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
• 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 
• 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 
• 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.
• 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.  
• 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.  
• 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!  
• 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.
• 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.
• 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.
• 93 | Fertility, Pregnancy & Postpartum Nutrition: What Moms Are Missing with Lily Nichols, RDN, CDE 30.03.2026 1ч

  Are you eating “healthy” but still feeling unsure if you’re getting what your body actually needs during fertility, pregnancy, or postpartum? In this episode of the Strong & Nourished Momma Podcast, I sit down with Lily Nichols to break down what most women are missing when it comes to nutrition during these critical stages. We talk about nutrient gaps, blood sugar balance, postpartum depletion, and how to focus on real, nourishing foods — without overwhelm or perfection. What You’ll Learn Why preconception nutrition matters more than you think The most common nutrient gaps in pregnancy and postpartum Why blood sugar matters beyond gestational diabetes Signs your body may be under-fueled or depleted What postpartum nutrition really needs to focus on How to simplify your nutrition as a busy mom Whether you’re trying to conceive, currently pregnant, or navigating postpartum recovery, this episode will help you feel more confident in how you’re nourishing your body — without falling into restrictive or overwhelming approaches.   Connect with Lily! Website: https://lilynicholsrdn.com/ Books: https://lilynicholsrdn.com/books/ From her blog: Choline in Pregnancy: Folate’s Long Lost Cousin Instagram: https://www.instagram.com/lilynicholsrdn/   Mentioned in the Episode: Get your Free Protein Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide   ✨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    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.
• 92 | Why Your Core Still Feels Weak Postpartum (Even If You’re Working Out) 23.03.2026 19мин

  If you’ve been working out, eating better, and still not seeing results in your core — you’re not alone. Many postpartum moms feel frustrated when their body doesn’t respond the way they expect, especially when they’re putting in the effort. In this episode, sports dietitian, strength coach, and mom Val Warner breaks down one of the most overlooked reasons why: your core and pelvic floor foundation hasn’t been fully rebuilt Val shares her own postpartum experience navigating core weakness, leaking during workouts, and feeling disconnected from her body — and how shifting her approach helped her rebuild strength, confidence, and performance. She also explains why doing more workouts isn’t the answer, how social media can lead to confusion around core training, and what actually helps you move forward. If you’re a postpartum mom who wants to feel strong, supported, and confident in your body again, this episode will help you understand what’s missing — and what to focus on instead. Work With Val If you’re tired of piecing together workouts and want a clear, structured plan to rebuild your strength and confidence postpartum, Val offers coaching through her program: Strong, Nourished & Energized Mom Method Inside the program, you’ll learn how to: Reconnect with your core and pelvic floor Build strength safely and effectively Fuel your body for energy and performance Create sustainable habits that last 👉 Learn more and join here: https://wellnessbyval.com/program  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.
• 91 | Fueling for Exercise as a Busy Mom: What to Eat for Strength, Energy & Recovery 16.03.2026 30мин

  Many moms are working hard in their workouts but still feeling exhausted, constantly hungry, or struggling to recover. In many cases, the problem isn’t lack of motivation or discipline — it’s not fueling the body enough to support exercise. In this episode, sports dietitian, strength coach, and mom Val Warner breaks down how busy moms can fuel their workouts for better energy, stronger performance, and faster recovery. Whether you're lifting weights, training for a 5K, doing CrossFit, or preparing for an event like Hyrox, nutrition and hydration play a huge role in how your body performs. Val shares her own experience transitioning from under-fueling workouts as a competitive runner to fueling properly for strength training and Hyrox training. She explains why carbohydrates are essential for performance, how protein supports muscle recovery, and why even mild dehydration can negatively impact workouts. If you’ve ever wondered what to eat before a workout, how to recover properly after training, or why your workouts feel harder than they should, this episode will give you simple strategies you can start using right away. 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  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.
• 90 | Bone Health for Moms: Why Bone Density Starts Declining in Your 30s & How to Protect It 09.03.2026 34мин

  Most women think bone health is something to worry about later in life — but the truth is, bone density peaks in your 20s and begins to decline in your 30s. In this episode, sports dietitian and strength coach Val Warner breaks down how nutrition, strength training, and energy intake impact bone health for moms. If you’re strength training, navigating postpartum recovery, breastfeeding, or simply trying to stay strong and energized as a busy mom, understanding how to support your bones is critical for long-term health. Val shares the science behind how bones adapt to resistance training, the role of protein and key nutrients, and why under-fueling can negatively impact bone density. She also shares real stories from her work as a dietitian and her own life to highlight why this topic matters. This episode will help you understand how to protect your bones today so you can stay strong for decades to come. What you'll learn: Why bone density peaks in your late 20s How bone loss begins in your 30s The connection between strength training and bone health Why protein is essential for building bone How chronic dieting and under-fueling affect bone density Key nutrients that support strong bones How breastfeeding temporarily affects bone density Practical ways moms can support bone health now 👉🏽 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 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. References mentioned in this episode: Shams-White, M. M., Chung, M., Du, M., Fu, Z., Insogna, K. L., Karlsen, M. C., LeBoff, M. S., Shapses, S. A., Sackey, J., Wallace, T. C., & Weaver, C. M. (2017). Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. The American journal of clinical nutrition, 105(6), 1528–1543. https://doi.org/10.3945/ajcn.116.145110d 
• 89 | Meal Planning for Busy Schedules: How to Eat Well Without Living in the Kitchen 02.03.2026 16мин

  Feeling overwhelmed by meal planning? If you’re tired of staring into the fridge at 5pm, Googling recipes you’ll never make, or starting over every Monday, this episode is for you. In this episode of the Strong & Nourished Momma Podcast, we’re breaking down how to meal plan as a busy mom — without spending hours in the kitchen or following complicated meal prep systems. Because eating well isn’t about perfection. It’s about structure. You’ll learn: Why meal planning feels so mentally exhausting The real reason most moms struggle with consistency Why DIY nutrition advice from social media keeps you stuck A simple 3-step meal planning framework you can repeat weekly How structured meals improve blood sugar, energy, cravings, and fat loss If you’re working, parenting, training, and trying to prioritize sleep — you don’t need another complicated plan. You need a clear path. Inside the Strong, Nourished & Energized Mom Method, we build a sustainable nutrition framework that supports strength, fat loss, and energy — without overwhelm or extreme dieting. ✨ Learn more here: https://wellnessbyval.com/program If this episode helped you, share it with another mom and leave a review so more women can find this podcast. 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.
• 88 | Carbs Are Not the Enemy: How Busy Moms Should Actually Use Carbohydrates for Energy, Hormones & Strength 23.02.2026 19мин

  Ready to stop blaming carbs for your energy crashes and stalled fat loss? If you’ve ever tried cutting bread, skipping rice, or avoiding fruit just to feel exhausted, hungry, and frustrated — this episode is going to feel like a deep exhale. Inside the Strong, Nourished & Energized Mom Method, we work through how to fuel your body in a way that supports strength, hormones, and sustainable fat loss — without dieting or extremes. Learn more here: https://wellnessbyval.com/program In this episode of the Strong & Nourished Momma Podcast, we’re talking about why carbs aren’t the enemy — and why removing them often backfires, especially for active and postpartum moms. You’ll learn how blood sugar actually works, why fatigue and cravings aren’t a lack of willpower, and how under-fueling can keep your body stuck in survival mode. We also discuss the difference between “too many carbs” and “unbalanced meals,” the symptoms of unstable blood sugar, and when lab testing like fasting glucose and insulin can help give clarity. If you feel tired after meals, crave sugar in the afternoon, wake up hungry at night, or feel like your metabolism slowed down after having kids — this episode will help you understand what your body is asking for and how to support it in a realistic way. Because fat loss doesn’t happen when you fight your body — it happens when you support it! 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  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.
• 87 | The Truth About Breastfeeding, Nutrition & Postpartum Weight Loss with Brooke Miller, RD, CLC 16.02.2026 58мин

  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 without extreme dieting, why fueling matters for both energy and milk production, and how to support your body so you can feel stronger and more confident in motherhood. This conversation is especially helpful for postpartum moms navigating body changes, fatigue, and conflicting advice around breastfeeding and weight loss. If you were told the weight would just fall off while breastfeeding — and that hasn’t been your experience — this episode is for you. Hydrate with LMNT! Get a free sample pack with your purchase - http://elementallabs.refr.cc/default/u/vwarner Connect with Brooke: Nutrition for Mamas Podcast  Instagram - @nutrition.for.mamas Free Workshop: How Breastfeeding Moms Fit Back in their Pre-Baby Jeans Without Losing Milk Supply 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.