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

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.

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.

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.

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.

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.
 

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 

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

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 

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 

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.