Strong & Nourished Momma | Quick & Healthy Meals, Postpartum Weight Loss, Boost Energy, Workout Routines, Nutrition Habits

89 | Meal Planning for Busy Schedules: How to Eat Well Without Living in the Kitchen

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

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

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.

86 | How to Support Your Hormones & Menstrual Cycle Without Overhauling Your Workouts or Diet

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program 
If you’ve ever felt confused by hormone advice on social media or wondered if you need to “cycle sync” your workouts and meals to support your menstrual cycle, this episode is for you.
In this episode, we break down what actually supports hormone health for busy moms — without extreme protocols, complicated phase-based routines, or unnecessary restriction. You’ll learn why your body can build strength across the entire cycle, how fueling and recovery play a bigger role than perfection, and what foundational habits matter most for long-term hormone balance and energy.
This conversation is especially helpful for postpartum moms who feel like their cycles are “off,” experience low energy, PMS, irregular periods, or are unsure how to balance training, motherhood, and recovery. Instead of micromanaging your hormones, this episode will help you understand how to create an environment where your body feels supported and safe to regulate naturally.
If you’re ready to stop guessing and want a realistic, evidence-based approach to hormone health, strength, and recovery — this episode will give you clarity and direction.
Research mentioned in this episode: https://pmc.ncbi.nlm.nih.gov/articles/PMC11278889/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11013220/pdf/nutrients-16-01008.pdf
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.

85 | Understanding Your Menstrual Cycle: Hormones, Energy & What Every Mom Should Know

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program 
If you’ve ever felt confused about your menstrual cycle, postpartum hormones, or energy fluctuations — you’re not alone.
In this episode of the Strong & Nourished Momma Podcast, we break down what your menstrual cycle actually represents, why it’s considered a vital sign of health, and how hormones like estrogen, progesterone, LH, FSH, and testosterone impact energy, recovery, strength, and overall wellbeing.
You’ll learn why your cycle is more than “just your period,” how ovulation supports hormonal balance, and why postpartum moms often experience irregular cycles, low energy, or PMS symptoms — especially when stress and under-fueling are involved.
This episode is especially helpful if you:
Feel like your cycle changed postpartum
Have irregular periods or short cycles
Experience PMS, low energy, or hormonal symptoms
Are returning to exercise and want to support recovery
Want to better understand your body without overwhelm
If you’ve never been taught how the female hormone cycle works — this episode will give you clarity and context so you can start supporting your health more intentionally.
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.

84 | Creatine: The Missing Ingredient in Women’s Health with Diana Nguyen, MS, RDN, CSSD, CSCS

Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body.Learn more here: https://wellnessbyval.com/program
Creatine isn’t just for bodybuilders — and in this episode, we’re breaking down what moms actually need to know about this powerful supplement.
In this episode of the Strong & Nourished Momma Podcast, I’m joined by Diana Nguyen, MS, RD, a performance dietitian with extensive experience working with athletes and tactical professionals. Together, we talk about what creatine really does in the body, how it supports strength and performance, and why it can be a helpful tool for busy moms who want to feel stronger, more energized, and more resilient.
We also discuss common myths around creatine, safety concerns, and how to use it properly — especially for postpartum and active women who are balancing training, recovery, and real life.
This conversation is especially helpful if you:
Want to build strength without burning out
Feel confused by supplement misinformation
Are training consistently but not seeing the results you expect
Want science-backed guidance that actually fits mom life
If you’ve ever wondered whether creatine is right for you — and how it could support your strength, recovery, and performance — this episode will give you clarity.
✨ Shop Creatine Through My Fullscript Dispensary (10% Off)I only recommend supplements from brands I trust and personally vet. When you order creatine through my Fullscript store, you’ll get access to third-party tested, high-quality products with transparent sourcing and manufacturing standards — plus 10% off your order. This helps ensure you’re getting a safe, effective product without the guesswork.
👉 Shop here: https://us.fullscript.com/plans/vwarner1670162649-creatine-brands 
About Today’s Guest
Diana Nguyen, MS, RD is a performance dietitian who has worked with collegiate athletes and military populations to support strength, readiness, and long-term performance. She brings a practical, evidence-based approach to fueling and supplementation.
@dianasportsrd or @911.dietitian; Tier One Nutrition LLC, nguyenwithnutrition@proton.me 
Resources & Links
✨ Become an Insider and get the Weekly Newsletter + FREE Balanced Plate Resourcehttps://wellnessbyval.kit.com/insider 
✨ Leaking? Get your FREE Stop the Leaks Resourcehttps://wellnessbyval.kit.com/corefreebie
✨ Magnesium for Moms! Download the FREE Magnesium Cheat Sheethttps://wellnessbyval.kit.com/magnesium
✨ Follow Val on Instagram for nutrition tips, workouts, and morehttps://www.instagram.com/wellnessbyval_/
✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Programhttps://wellnessbyval.com/program
✨ 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:https://www.speakpipe.com/newsletterfor a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

83 | Why Strength Isn’t Built in the Gym Alone: What Busy Moms Are Missing

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program 
If you’re a mom who works out consistently but still feels weak, unstable, or stuck, this episode will change how you think about strength.
In this episode of the Strong & Nourished Momma Podcast, we’re breaking down why strength isn’t built in workouts alone — and what busy moms are often missing when progress stalls. You’ll learn how the body actually adapts to strength, why movement quality, fuel availability, recovery, and stress all matter, and why doing more isn’t always the answer.
Through real-life examples, client stories, and science-backed explanations, this episode connects the dots between core engagement, breathing, nutrition, and recovery — and how these signals can either help your body get stronger or push it into compensation and pain.
This conversation is especially relevant for moms who feel like they’re “doing everything right” but not seeing or feeling the results they expect. Strength isn’t about trying harder — it’s about supporting the system your body uses to adapt.
If you’re ready to stop blaming yourself and start understanding what your body actually needs to get stronger, this episode is for you.
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.

82 | Consistency Over Perfection: How Busy Moms Can Build Healthy Habits That Last

👉🏽Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. Learn more here:https://wellnessbyval.com/program 
If you’ve ever felt like you “can’t stay consistent” with healthy habits, this episode is your reminder that the problem isn’t you — it’s the plan.
In this episode of the Strong & Nourished Momma Podcast, we’re talking about why consistency feels so hard for moms and how to build habits that actually last without perfection, pressure, or burnout. You’ll learn why willpower isn’t the missing piece, how energy and capacity impact follow-through, and what consistency really looks like in real-life motherhood.
This conversation is especially helpful if you’ve started and stopped routines more times than you can count, feel frustrated with all-or-nothing thinking, or want a more supportive approach to nutrition, movement, and self-care. Healthy habits don’t require doing more — they require doing what fits, consistently.
If you’re ready to stop chasing perfection and start building habits that work for the season you’re in, this episode is for you.
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.

81 | Exercise Snacks for Busy Moms: How Short Bouts of Movement Build Strength, Energy & Function

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
In this episode of the Strong & Nourished Momma Podcast, we’re diving into exercise snacks — short, intentional bouts of movement you can sprinkle throughout your day that actually support strength, energy, and function as a busy mom.
If you’ve ever felt like workouts need to be long or intense to “count,” this episode will help shift that mindset. You’ll learn why consistency matters more than duration, how your body responds to frequent movement, and why everyday activities like lifting your kids, walking, and getting up off the floor are powerful opportunities to build strength.
This conversation is especially relevant for postpartum moms and anyone navigating motherhood with limited time, low energy, or an all-or-nothing relationship with exercise. Exercise snacks aren’t a backup plan — they’re a realistic, science-backed strategy for building a strong, capable body that supports real life.
If you’re ready to stop waiting for the “perfect” workout and start feeling better in your body now, this episode is for you.
Resources & Links:✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource!✨ Follow Val on Instagram for nutrition tips, workouts, and more! https://www.instagram.com/wellnessbyval_/
✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here
✨ Website: https://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.

80 | Feeling Stuck with Postpartum Weight Loss? The 5 Foundations That Actually Drive Results

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
 
In this episode, I’m breaking down five foundational areas that actually drive results postpartum — without dieting, extremes, or burning yourself out. This isn’t about chasing the scale. It’s about supporting your body so fat loss, strength, and energy can follow naturally.
We’ll talk about why so many moms feel frustrated and overwhelmed when progress stalls, and how shifting your focus to the right priorities can completely change how your body responds — whether you’re months or years postpartum.
This episode is all about clarity, simplicity, and giving you a realistic roadmap forward — so you can stop spinning your wheels and start seeing progress that actually lasts.
🎧 Tune in now and don’t forget to register for the Start Strong Workshop at wellnessbyval.com/workshop to take the next step with guidance and support.
Resources & Links:✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource!✨ Follow Val on Instagram for nutrition tips, workouts, and more! https://www.instagram.com/wellnessbyval_/
✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here
✨ Website: https://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.