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

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!
 

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.

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.

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.

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.

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.

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.

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 

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.

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.