Retour

Explorez tous les épisodes du podcast Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness

Plongez dans la liste complète des épisodes de Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness. Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.

Rows per page:

1–50 of 124

TitreDateDurée
Ep 123: Acupuncture for Women’s Health, Fertility & Your Cycle: What to Expect with Dr. Josie Sanders-Spencer, DOM, Lac26 Oct 202601:34:00

Painful periods, clots and rough PMS are common. But are they normal? Not according to today's guest.

Val sits down with Dr. Josephine "Josie" Sanders-Spencer, DOM, LAc, a Doctor of Oriental Medicine and owner of Yellow Door Acupuncture in Albuquerque, NM. Josie shares how acupuncture helped her heal through ballet injuries and led her to Chinese medicine. Then she breaks down what traditional Chinese medicine actually is, what an acupuncture appointment really feels like, and why your menstrual cycle is like a monthly report card for your health.

Whether you're trying to conceive, navigating postpartum, dealing with painful periods, or just curious but a little nervous to try acupuncture, this conversation is for you.

FREE Protein Snack Guide: 5 quick, high-protein snacks for busy moms. Grab it at http://wellnessbyval.kit.com/proteinsnackguide 

In this episode, you'll learn:

  • Josie's journey from ballet dancer to Doctor of Oriental Medicine
  • What traditional Chinese medicine is, and why it looks at mind, body and spirit together
  • Qi, yin and yang, and the five elements, explained simply through the seasons
  • What acupuncture actually feels like, and what to expect at your first visit
  • How acupuncture can help your nervous system shift from fight-or-flight to rest and digest
  • Why acupuncture points aren't "push buttons," and how pulse and tongue diagnosis work
  • How acupuncture can support fertility, and why preconception care should start months before trying
  • Why painful periods, heavy clots and rough PMS are common but not normal
  • Coming off birth control and giving your body time to find balance

Connect with Dr. Josie

Resources & Links

 

Connect with Val

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 fertility, breastfeeding, postpartum nutrition, or your individual health needs.

 

122 | Coming Off Ozempic, Wegovy or Zepbound? How to Keep Your Results (GLP-1s Part 2)19 Oct 202600:29:34

You lost the weight. The food noise went quiet. Then you stopped the shot... and it all came roaring back. Sound familiar?

In this follow-up to Episode 117, Val breaks down what really happens in your body when you stop a GLP-1 like Ozempic, Wegovy, Mounjaro or Zepbound. She explains the difference between GLP-1 and GIP, why the weight so often comes back (it's biology, not willpower), and why thinking about food isn't the enemy. Plus, why protecting your muscle is the single most important thing you can do, whether you're 5 months or 10 years postpartum.

Val also shares an anonymous client story: a busy mom of two who came off her GLP-1 early because of cost, with no plan for after, and what they focused on next.

FREE Protein Guide: Easy, high-protein snacks and recipes for busy moms. Grab it at wellnessbyval.com/proteinsnackguide

In this episode, you'll learn:

  • What GLP-1 and GIP are, and how Ozempic, Wegovy, Mounjaro and Zepbound work
  • The "volume knob" of hunger, and what happens when it turns back up
  • How GLP-1s affect gut motility, and what changes when you stop
  • What the research says about weight regain after stopping (STEP 1, SURMOUNT-4 and a 2026 BMJ review)
  • Why food noise isn't the enemy, and how to calm it when it gets loud
  • Why muscle and bone loss matter so much for moms, and how to build muscle back
  • 7 things to do if you're coming off a GLP-1 now

Mentioned in this episode:

Resources & Links

 

Connect with Val

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.

 

Research mentioned in this episode

121 | Postpartum Hair Loss: Why It Happens, When It Stops & When To Worry12 Oct 202600:38:35

Clumps of hair in the shower drain. Hair all over your sweater. Hair wrapped around your baby's fingers. Is postpartum hair loss normal, or is your body trying to tell you something?

In this episode, Val breaks down what's really behind postpartum hair loss. She explains how the big estrogen drop after birth works like a "mini menopause," and how it affects not just your hair, but your skin, bones, and more. You'll learn why it's not just your sex hormones, and why your thyroid and nutrient status, especially iron, matter just as much.

Val also shares an anonymous client story: a momma who was exhausted, losing hair in clumps, and taking a pile of supplements that weren't helping. After the right bloodwork, a simplified supplement plan, and real food, her energy and hair started to turn around within a few months.

Functional Lab Review: Stop guessing. Val orders and reviews your bloodwork, tells you exactly what to ask your doctor, reviews your food logs to see your real nutrient status, and builds a realistic, food-first plan with smart, strategic supplements. Learn more at wellnessbyval.com/labs.

In this episode, you'll learn:

  • How the hair growth cycle works, and why shedding shows up months after baby
  • Why the postpartum estrogen drop is like a mini menopause, and how it affects your hair, skin, and bones
  • How postpartum thyroiditis works, and why "just TSH" isn't enough
  • The new ferritin guidelines for iron deficiency, and why so many moms are told their iron is "fine"
  • The postpartum hair loss timeline: when it starts, peaks, and stops
  • Normal shedding vs. red flags that mean it's time to get labs
  • The nutrients that feed your hair and thyroid (protein, iron, zinc, vitamin D, selenium, iodine) and realistic food sources
  • Why biotin and hair gummies are often a waste of money, and the smart strategy for taking iron

Mentioned in this episode: Episode 119 | Postpartum Sex, Libido & Your Pelvic Floor with Lindsay Thorsen, DPT

Resources & Links

 

Connect with Val

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.

120 | What Leaking, Coning & Back Pain Are Really Telling You05 Oct 202600:54:15

You got cleared six weeks after giving birth. So why are you still peeing a little when you sneeze or jump, seeing your belly cone when you sit up, or feeling your back ache by the end of the day?

In this episode, Val joins registered dietitian Brooke Miller on the Nutrition for Mamas podcast for a real talk on postpartum core recovery. Think of it as your reminder. As moms, it's so easy to get distracted, and we forget the basic things that help our core heal after baby.

Val breaks down what leaking, coning, doming, low back pain, and pelvic heaviness are really telling you. You'll learn how to know where to start, why diastasis recti is a normal change (not a reason to panic), and how to build real strength in just 10 to 20 minutes at home. And yes, a core that works well helps with weight loss too, because it lets you move more, lift more, and stay consistent.

Core Comeback Challenge: Cleared at 6 weeks but not sure where to start? The Core Comeback Challenge is a 4-week program that walks you through rebuilding your core step by step. Just 20 to 30 minutes, 3 times a week, at home or at the gym with minimal equipment. Bonuses include a workout and habit tracker, a hormone snack guide, and more. Join at wellnessbyval.com/core.

In this episode, you'll learn:

  • Why the 6-week clearance is not the same as being ready for running, jumping, or heavy lifting
  • The simplest way to know if you should start with breathing, walking, mobility, or strength work
  • What leaking, coning, doming, low back pain, and pelvic heaviness are really telling you
  • Why diastasis recti is a normal postpartum change, not a reason to panic
  • Why strength training often does more than cardio alone for energy, confidence, and long-term function
  • What progressive overload looks like when you only have 10 to 20 minutes at home
  • How to ditch the all-or-nothing mindset that turns exercise into one more source of guilt

Brooke and Val also get real about the emotional side of postpartum fitness: comparison, pressure, guilt, and the urge to "bounce back" before your body has had time to heal.

About Brooke: Brooke Miller is a registered dietitian and host of the Nutrition for Mamas podcast. Follow her on Instagram @nutrition.for.mamas and listen to her show here.

Related episodes: Ep 104 | Stop Jumping Back Into Workouts Postpartum and Ep 113 | What Nobody Tells You About Getting Strong After Baby

Resources & Links

Connect with Val

 

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.

119 | Postpartum Sex, Libido & Your Pelvic Floor: What Nobody Tells You with Lindsay Thorsen, DPT28 Sep 202601:02:17

Pelvic floor physical therapist and sex educator Lindsay Thorsen, DPT joins the show for an honest conversation about sex, libido, and your pelvic floor after having a baby. Heads up, momma: this episode is explicit.

 

This week's episode is a different kind of conversation. Val sits down with Lindsay Thorsen, DPT — a pelvic floor physical therapist and sex educator — for an open, honest conversation about what actually happens to your body, your libido, and your pelvic floor after having a baby. Heads up, momma: this episode is explicit and not one for the carpool line — grab your headphones for this one.

IN THIS EPISODE:

  • Meet Lindsay Thorsen, DPT — pelvic floor physical therapist and founder of Sex and Sensibility
  • Why Lindsay calls postpartum a "mini menopause" — and what that actually means for your body
  • What's normal (and not) about sex feeling different after having a baby
  • When pain, leaking, or other symptoms are a sign to seek help vs. something that resolves on its own
  • Where your libido actually went — and how the mental load of motherhood plays into desire
  • One thing you can do this week that isn't "just relax"
  • How partners can better understand what's happening for a new mom, physically and emotionally
Ready to Feel Like Yourself Again?

Conversations like this one are exactly why Val built the free Start Strong Workshop — a 25-minute, on-demand workshop covering the foundation every postpartum momma needs: a quick diaphragmatic breathing practice, adding protein to every meal, and picking ONE small habit to build real momentum. It's free at wellnessbyval.com/workshop, and it's also how you get on the waitlist for Val's next group coaching round, opening in January (her current cohort has already started).

Resources & Links

How to Connect with Lindsay!

Connect with Val

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.

118 | She Lost 20 Pounds of Fat & Gained Muscle Postpartum — Without a GLP-1. Here's Exactly What We Did.21 Sep 202600:22:30

Last week's episode was about GLP-1s. This week, Val walks through the other real path — an anonymized client who lost over 20 pounds of fat and gained muscle postpartum, without medication. No shortcuts, no crash plan. Just three real phases, over about two years.

In This Episode:

  • The other side of last week's GLP-1 conversation — what's possible with time, consistency, and the right foundations, no medication involved
  • Meet the client: 4 months postpartum, second baby, not breastfeeding — and why that timing mattered
  • Phase 1: starting with awareness, not restriction — food logging, daily walks, ~100oz water, protein + fiber focus
  • Phase 2: the slight ~200-calorie deficit at 8 months postpartum, 120g+ protein, progressive overload training — and why her gym performance went up, not down
  • Phase 3: freedom at 1+ year postpartum — maintaining results without white-knuckling, now about two years into maintenance
  • The athlete "training season" analogy — why you're not meant to be in a fat-loss phase forever
  • The blood work scare that turned out fine — why one flagged lab number isn't the same thing as an answer
  • 4 takeaways you can borrow from her story starting this week

Ready to Go Deeper?

Start with the free Start Strong Workshop at wellnessbyval.com/workshop — it's on-demand, and it's how you get on the waitlist for Val's next group coaching round opening in January (her current cohort already started). This is exactly the kind of transformation built inside that program.

If you want results like this and you want someone in your corner, Val has a few private coaching spots open right now. Book a free call at wellnessbyval.com/call and let's see if you're a good fit.

Resources & Links

Connect with Val

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.

117 | GLP-1s for Weight Loss: What Postpartum Moms Actually Need to Know14 Sep 202600:34:15

Everyone's talking about GLP-1s right now — but almost nobody is talking about what YOU actually need to know before considering one. No fear-mongering, no hype, no "you should get on one" pressure. In this episode, Val breaks down what these medications actually are, why timing matters more than people realize, and the questions to bring to your doctor instead of Google at 11pm.

In This Episode:

  • Why this conversation isn't just for "5-months-postpartum" moms — it's for any mom in the thick of motherhood
  • What a GLP-1 actually is (the hormone your body already makes every day) vs. what's in the injection — explained simply, no jargon
  • The foods that naturally boost your own GLP-1 (hint: it's the same protein-and-fiber-forward eating Val already teaches)
  • Weight loss vs. fat loss, and why postpartum fat retention is often your body doing exactly what it's designed to do
  • The "recovery window" nobody talks about — why timing this decision matters as much as the decision itself
  • The exact questions to ask your doctor before considering one (not Google at 11pm)
  • Why protein and strength training aren't optional if you're on a GLP-1
  • An honest, non-directive conversation about disordered eating history — and Val's professional take

Ready to Go Deeper? Start with the free Start Strong Workshop at wellnessbyval.com/workshop — it's on-demand, and it's also how you get on the waitlist for Val's next group coaching round opening in January (her current cohort already started).

If you want someone to actually look at what's going on in YOUR body, Val has a few private coaching spots open this fall. Book a free 15-minute call at wellnessbyval.com/call — let's figure out what you actually need.

Resources & Links

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.

116 | Why Gut Health — Not Willpower — Might Be Blocking Your Postpartum Weight Loss07 Sep 202600:25:29

You've tried fasting. You've tried cutting carbs. You've tracked every bite and cut your calories way down. And the scale hasn't budged. In this episode, Val breaks down a piece of postpartum weight loss that almost nobody talks about: slow gut motility — and why it might be the real reason you're stuck, bloated, and exhausted, even when you're "doing everything right."

In This Episode:

  • Why "eat less, move more" isn't working — and why it's probably not a willpower problem
  • What slow gut motility actually does to your hormones, inflammation, and fat loss (explained with a trash-pickup analogy that makes it click)
  • Why "used up" hormones like estrogen get reabsorbed instead of cleared when things back up — and how that keeps you stuck
  • The sneaky symptoms of slow motility most moms never connect to their gut: bloating, skin flare-ups, afternoon energy crashes, bigger mood swings
  • A real client story — how we fixed what months of dieting couldn't
  • 3 simple things you can start today to get things moving again (no supplements, no cleanses required)

Ready to Go Deeper? Start with the free Start Strong Workshop at wellnessbyval.com/workshop — it's on-demand, and it's also how you get on the waitlist for Val's next group coaching round opening in January (her current cohort already started).

If you want someone to actually look at what's going on in YOUR body, Val has a few private coaching spots open this fall. Book a free 15-minute call at wellnessbyval.com/call — let's figure out what you actually need.

Resources & Links

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.

115 | Postpartum Weight Loss Myths I'm Tired of Hearing (Let's Set the Record Straight)31 Aug 202600:17:35

Enrollment for the 8-Week Group Coaching Program for Moms is OPEN!! Save $100, get a FREE coaching call with me, plush a FREE 6-week strength program! Save your spot today - https://wellnessbyval.com/program

Eat less while breastfeeding. Do more cardio. Wait until you're "cleared" at six weeks. If the scale isn't moving, nothing's working. Momma, these myths are everywhere — and most of them are wrong. In this episode, Val busts five of the most common postpartum weight loss myths, including a real story about a client who nearly followed a TikTok fasting-and-cardio protocol that would have tanked her energy and milk supply.

In this episode:

  • A client's TikTok wake-up call — and what Val had her do instead
  • Myth: you have to eat less to lose weight while breastfeeding
  • Myth: cardio is the best way to lose the baby weight
  • Myth: you can't start until you're "cleared" at six weeks
  • Myth: if the scale isn't moving, nothing's working
  • Myth: you have to figure postpartum weight loss out alone
  • Plus two extra myths Val is sick of hearing and what to do instead
  • One simple mindset shift to try this week

After today, prices go up for Val's 8-week group coaching program, the Strong, Nourished & Energized Mom Method — enroll by tonight, 8/31 at midnight, to save $100 and receive bonuses! You can still enroll later this week, but prices go up. Contact Val at hello@wellnessbyval.com with any questions.

https://wellnessbyval.com/program

Resources & Links:

Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter

Connect with Val:

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.

114 | What Changes When Postpartum Moms Stop Waiting for the Perfect Time24 Aug 202600:17:12

"I'll start when things calm down." "I'll start Monday." "I'll focus on myself once the kids are older." Sound familiar, momma? In this episode, Val breaks down why waiting feels safe — and why the "right time" is a moving target that never actually arrives. She shares her own realization going into postpartum that it would be easy to put herself last, plus real patterns she hears from clients over and over, to show exactly what changes when you stop waiting and start small, right where you are.

This episode also goes deep on Val's 8-week group coaching program — what's actually inside it, who it's for (spoiler: any stage of motherhood, including pregnancy), and why enrollment is opening soon with limited spots.

In this episode:

  • Why waiting feels safe, even though it quietly costs you time
  • Two relatable client patterns: "once summer's over" and "I'll do better Monday"
  • The difference between the mom who waits and the mom who starts small — and why it's about consistency, not time or motivation
  • One tiny action to interrupt the waiting pattern today
  • A full look inside Val's 8-week group coaching program: breath and connection, nutrition with real-time logging, movement that meets you where you are, and sustainable habit change
  • Why the program works at any stage — six weeks postpartum, six months, three years, even pregnancy
  • Enrollment details and why spots are limited

Ready to stop waiting, momma? Start with the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — your first step, no equipment, 25 minutes.

Resources & Links:

Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter

Connect with Val:

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.

113 | What Nobody Tells You About Getting Strong After Baby — And Why It Can Happen Faster Than You Think17 Aug 202600:18:57

If you've felt discouraged postpartum thinking strength is something that's going to take forever to get back — this episode is really good news. Val breaks down two very different timelines: full recovery (physically, nutritionally, mentally) really can take one to two years, but real, visible strength gains can start showing up much faster than that — especially once one key piece is in place.

Val shares her own postpartum strength journey month by month, defines what strength actually means in and out of the gym, and explains the neuromuscular connection almost nobody talks about — the missing piece that determines whether your progress stalls or takes off.

In this episode:

  • Why full recovery and building strength are two different timelines
  • What strength really means — in the gym and in everyday life
  • The neuromuscular connection: why things can feel disconnected even when you're "trying"
  • Progressive overload, explained simply
  • Val's own month-by-month postpartum strength progression
  • Why working with the right coach matters across different seasons of motherhood
  • One simple thing to do this week to recognize the strength you already have

Ready for real, sustainable support instead of guessing? Grab the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — 25 minutes, no equipment, just your starting point.

 

Resources & Links:

Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter

Connect with Val:

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.

 

112 | You Don't Recognize Your Body Anymore — Here's Why That's Not Your Fault10 Aug 202600:15:20

Ever catch your reflection and feel like you're looking at a stranger? In this episode, Val shares a deeply personal story — the moment two months postpartum when a pair of her own jeans wouldn't zip, and the identity crisis that followed. She breaks down why this feeling isn't vanity, isn't your fault, and isn't something to push past — it's grief, it's an identity shift, and it's your body having done exactly what it was built to do.

Val also opens up about a fear she hears constantly from friends and clients: the fear of getting pregnant again because of how hard it was to watch their body change the first time. And she offers a powerful reframe — you're not stuck, momma. You're healing.

In this episode:

  • Val's personal story: the jeans that wouldn't zip and the identity crisis it triggered
  • Why "not recognizing your body" is grief, not vanity
  • The connection between this and last week's survival mode episode
  • The fear so many moms carry about their body changing again
  • A reframe: awe over what your body did, instead of shame over how it looks now
  • One simple thing to do this week to start reconnecting with your body

Feeling like you don't recognize yourself right now? Grab the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — it's 25 minutes, no equipment, no overhaul, just your starting point to feel like you again.

Resources & Links:

Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter

Connect with Val:

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.

111 | Why Your Body Feels Stuck in Survival Mode (And How to Finally Get Out)03 Aug 202600:15:36

Feel like you're doing everything "right" and your body still won't cooperate? Flat energy, a stalled plateau, foggy afternoons, wired-but-tired nights? In this episode, Val breaks down survival mode — what it actually is, why postpartum (and just plain busy) life practically guarantees it, and why you can't out-discipline a nervous system that doesn't feel safe.

Val also shares a client story — a mom of three, part-time mechanical engineer, homeschooler, and half-marathon-in-training — to show exactly how "small normal stressors" quietly stack up until the body waves the white flag. Plus, the bathtub analogy that reframes how you think about stress, symptoms, and burnout for good.

In this episode:

  • What "survival mode" really means for your nervous system and metabolism
  • A real client story: blood sugar concerns, sleep disruption, and what was actually driving it
  • The bathtub analogy — why your symptoms are an overflow, not a malfunction
  • Why willpower and restriction backfire when your body is in protection mode
  • The signs you might be stuck in survival mode right now
  • One simple thing to try this week to start turning the tub down

Feeling stuck? Grab the free Start Strong Workshop at https://wellnessbyval.kit.com/workshop — it'll walk you through exactly how to get your energy and your core back.

Resources & Links: Send me a voice message! 🎙️ Have a question or a topic you want me to cover on the podcast? Send me a voice message through SpeakPipe — link below in show notes! → https://www.speakpipe.com/newsletter

Connect with Val:

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.

110 | The Real Reason You Can't Stay Consistent as a Postpartum Mom (It's Not What You Think)27 Jul 202600:22:26

Motivation is not your problem. Your system is. In this episode Val breaks down the real reasons postpartum moms struggle to stay consistent — and it has nothing to do with willpower, discipline, or how badly you want it. If you have been starting and stopping, falling off track, or waiting to feel ready — this episode is going to change the way you think about consistency forever.

In this episode we cover:

  • Why motivation is an emotion that follows action — not the other way around
  • Why waiting to feel motivated is keeping you stuck
  • The four real reasons postpartum moms cannot stay consistent (and none of them are your fault)
  • How decision fatigue is silently killing your nutrition and workout consistency every single day
  • Why all or nothing thinking is the number one consistency killer for moms
  • Why your plan keeps failing — and it is not because you are lazy
  • The power of accountability and why doing it alone is so hard
  • A client story: 5 months postpartum with two littles, no routine, overwhelmed — and what actually changed everything
  • Val's real workout week — what it actually looked like and why flexibility is not failure
  • Five things consistency actually requires — practical and actionable
  • How to apply this to nutrition specifically so you stop making the same decisions every single day
  • Your five action steps to take starting today

Resources mentioned:

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:

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.

109 | How to Eat Enough While Breastfeeding Without Tanking Your Milk Supply or Gaining Weight20 Jul 202600:31:31

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:

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:

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.

108 | Losing Weight But Still Feel Soft? Here's What's Actually Happening in Your Body13 Jul 202600:34:25

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:

➡️ 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.

107 | Is Your Core Ready to Level Up? 5 Signs You're Progressing Too Fast (Or Not Fast Enough)06 Jul 202600:22:05

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.

106 | You Don't Need More Willpower. You Need This Instead!29 Jun 202600:21:06

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.

105 | 3 Nutrition Non-Negotiables for Every Busy Mom22 Jun 202600:22:40

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:

 

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 First15 Jun 202600:29:00

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:

 

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 It08 Jun 202600:22:27

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:

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 Body01 Jun 202600:21:17

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:

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 Mommas25 May 202600:18:29

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;

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 System18 May 202600:36:43

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

99 | A Letter to the Momma Who Keeps Putting Herself Last11 May 202600:10:15

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

 

98 | What I Actually Eat in a Week as a Working Momma, Dietitian & Hybrid Athlete (Real & Unfiltered)04 May 202600:26:39

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:

Resources & Links:

🌟 Join the Strong, Nourished & Energized Mom Method 8-week group coaching program for busy and postpartum moms 👉 https://wellnessbyval.com/program

🔬 Book your Functional Lab Review Have labs sitting in your portal or need some ordered? This session is for you! 👉 https://wellnessbyval.com/labs

✨ Become a Strong & Nourished Momma Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

 

97 | Picky Eating, Breastfeeding & Toddler Nutrition: What Moms Need to Know with Dr. Liz Daniels, DO, RD27 Apr 202600:59:19

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:

Episodes mentioned:

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 Apr 202600:40:39

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:

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

95 | The 4 Nutrient Deficiencies Stealing Your Energy as a Momma: Iron, B12, Folate & Vitamin D13 Apr 202600:36:10

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:

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 Website https://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 Sleep06 Apr 202600:26:07

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:

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

93 | Fertility, Pregnancy & Postpartum Nutrition: What Moms Are Missing with Lily Nichols, RDN, CDE30 Mar 202601:00:25

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

92 | Why Your Core Still Feels Weak Postpartum (Even If You’re Working Out)23 Mar 202600:19:05

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

91 | Fueling for Exercise as a Busy Mom: What to Eat for Strength, Energy & Recovery16 Mar 202600:30:04

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

90 | Bone Health for Moms: Why Bone Density Starts Declining in Your 30s & How to Protect It09 Mar 202600:34:35

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

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 Kitchen02 Mar 202600:16:29

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

88 | Carbs Are Not the Enemy: How Busy Moms Should Actually Use Carbohydrates for Energy, Hormones & Strength23 Feb 202600:19:44

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

87 | The Truth About Breastfeeding, Nutrition & Postpartum Weight Loss with Brooke Miller, RD, CLC16 Feb 202600:58:16

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

86 | How to Support Your Hormones & Menstrual Cycle Without Overhauling Your Workouts or Diet09 Feb 202600:35:45

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

85 | Understanding Your Menstrual Cycle: Hormones, Energy & What Every Mom Should Know02 Feb 202600:40:02

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

84 | Creatine: The Missing Ingredient in Women’s Health with Diana Nguyen, MS, RDN, CSSD, CSCS26 Jan 202600:55:37

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 Resource https://wellnessbyval.kit.com/insider 

✨ Leaking? Get your FREE Stop the Leaks Resource https://wellnessbyval.kit.com/corefreebie

✨ Magnesium for Moms! Download the FREE Magnesium Cheat Sheet https://wellnessbyval.kit.com/magnesium

✨ 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 https://wellnessbyval.com/program

✨ 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: https://www.speakpipe.com/newsletter for 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 Missing19 Jan 202600:25:12

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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

82 | Consistency Over Perfection: How Busy Moms Can Build Healthy Habits That Last12 Jan 202600:21:55

👉🏽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 Insider Weekly 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 TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup 

🌐 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.

81 | Exercise Snacks for Busy Moms: How Short Bouts of Movement Build Strength, Energy & Function05 Jan 202600:21:55

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 Results29 Dec 202500:23:54

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.

79 | Why You Feel So Stressed & Overwhelmed as a Mom And How to Calm Your Nervous System22 Dec 202500:27:30

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

Feeling constantly on edge, exhausted, or overwhelmed as a mom isn’t a personal failure — it’s a nervous system response. In this episode, we’re breaking down why so many moms feel stuck in survival mode and what actually helps calm the nervous system so you can feel more grounded, energized, and present again.

This episode is for any mom who feels like she’s carrying too much, pushing through exhaustion, or struggling to relax — especially during this busy season.

 

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.

78 | Quick Workouts That Actually Work: Simple Strength Routines for Busy Moms15 Dec 202500:27:16

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

Finding time to work out as a mom can feel IMPOSSIBLE! But what if I told you that short, structured workouts can be more effective than the hour-long routines when done correctly?

In this episode, I’m breaking down exactly how to build quick strength workouts that actually move the needle 

Article Mentioned: Fit&Well Article: A Trainer Says This 12-Minute Dumbbells Circuit Will Strengthen Your Whole Body & Improve Your Mobility

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.

77 | Magnesium for Moms: The Secret Mineral for Better Sleep, Less Stress & More Energy08 Dec 202500:22:28

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 busy mom who feels tired, wired, stressed, or constantly running on empty… this episode is going to feel like a deep breath. 

In this episode, we’re diving into one of the most underrated, life-changing minerals for moms: magnesium. And when your magnesium is low? You feel it — in your mood, sleep, stress levels, cravings, digestion, and even how patient you are with your kids.

In this episode, you’ll learn:

  • What magnesium actually does in the body 
  • Why most moms are deficient 
  • Symptoms of low magnesium 
  • Forms of magnesium and what they’re best for 
  • Food sources
  • And how to know if you may want to

📥 Grab the Free Magnesium Cheat Sheet!

Want everything from today’s episode in one simple guide? I made you a free Magnesium for Moms Cheat Sheet with:

  • What magnesium does
  • Signs of deficiency
  • Types & what they’re best for
  • How to start supplementing safely
  • Food sources
  • My recommended nighttime routine
  • Link to the full episode script
  • A bonus magnesium-rich recipe

👉 Download it here: www.whttps://wellnessbyval.kit.com/magnesium

Razzaque M. S. (2018). Magnesium: Are We Consuming Enough?. Nutrients, 10(12), 1863. https://doi.org/10.3390/nu10121863

Want more clarity on what your body actually needs? Not just with magnesium, but with your core, your strength, your energy, and your recovery? Then you’re going to want to be at my FREE workshop January 2026!

It’s called Start Strong: The Mom’s Core, Strength & Energy Workshop, and it’s all about helping you finally understand what your body truly needs to heal, get strong, and feel like yourself again in 2026.

You can save your spot now at wellnessbyval.com/workshop 

Resources & Links:

🛒 Looking for High-Quality Magnesium? I only recommend brands that are third-party tested, safe, and effective.

You can find my full magnesium list inside Fullscript: Click This Link (discount automatically applied)

✨ 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.

76 | How to Enjoy Holiday Treats Without Guilt: Mindful Eating Tips for Postpartum Moms01 Dec 202500:31:04

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 the holidays always bring up guilt around food… this episode is going to feel like a deep breath.

In this episode, we’re talking about how to enjoy holiday treats without guilt, how to stop all-or-nothing thinking, and how to approach holiday food with mindfulness, intention, and zero pressure — especially as a busy or postpartum mom.

You deserve a holiday season that’s full of presence… not pressure. And this episode will help you do exactly that.

Hit play, Momma 💛

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.

75 | The One Thing Every Mom Needs to Focus on This Holiday Season24 Nov 202500:26:27

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

So many moms head into the holidays already running on empty — juggling schedules, family expectations, travel, and traditions… all while trying to keep up with routines, nutrition, and sleep.

But what if this year looked different? What if the thing you focused on actually gave you more energy, more joy, and more peace?

In today’s episode, I’m sharing the one thing every mom should prioritize this holiday season — and it’s probably not what you think.

 

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ 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.

74 | Postpartum Workout Tips: How to Begin Strength Training as a Busy Mom17 Nov 202500:22:02

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

Strength training postpartum doesn’t have to feel overwhelming, confusing, or reserved for moms who “have more time.” In this episode, we’re breaking down exactly how to rebuild your strength safely, confidently, and realistically — even if you’re juggling a baby, a toddler, a job, or all the things.

If you’ve ever wondered where to start with strength training after having a baby… this episode is your roadmap.

I’m walking you through why strength training is one of the most powerful tools for postpartum recovery, how it supports your metabolism and hormones, and the right way to rebuild your foundation so you don’t end up making injuries or symptoms worse. We’ll talk about how to reconnect to your deep core and pelvic floor through breathwork, why bodyweight movements are your first step (yes, they count!), and how to progress your training without long workouts or complicated routines.

Whether you’re newly postpartum or years into motherhood, this episode will help you build a strong foundation, feel more confident in your body, and understand what progress truly looks like — without pressure, perfectionism, or workouts you don’t have time for.

If you want support rebuilding your core, pelvic floor, and full-body strength in a way that fits real mom life, my Strong, Nourished & Energized Mom Method walks you through the exact steps, strategies, and progressions we talk about in today’s episode. This is the perfect time to join.

Your body is strong, capable, and ready to rebuild — and you don’t need perfect conditions to begin. You just need the right guidance.

Episodes Mentioned:
  • Core & Breathing: 20, 28, 33, 49
  • Pelvic Floor PT Interview: 60
Research Highlights:
  • 60% of moms experience diastasis recti postpartum
  • 1 in 3 experience pelvic floor dysfunction
  • Up to 10% bone density loss occurs during pregnancy/lactation
  • Strength training improves metabolism 24–72 hours post session

Skoura, A., Billis, E., Papanikolaou, D. T., Xergia, S., Tsarbou, C., Tsekoura, M., Kortianou, E., & Maroulis, I. (2024). Diastasis Recti Abdominis Rehabilitation in the Postpartum Period: A Scoping Review of Current Clinical Practice. International urogynecology journal, 35(3), 491–520. https://doi.org/10.1007/s00192-024-05727-1 

Woodroffe, L., Slayman, T., Paulson, A., Kruse, N., Mancuso, A., & Hall, M. (2025). Return to Running for Postpartum Elite and Subelite Athletes. Sports health, 17(3), 614–620. https://doi.org/10.1177/19417381241256973

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.

© My Podcast Data · Projet indépendant · Données issues d'Apple & Spotify
À proposMéthodologieContactMe soutenirPolitique de confidentialitéMentions légales