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

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 - https://share.google/q0q59VwpP0CzefpO9  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.

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.

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.

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.

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.

👉🏽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.

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.

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.

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.

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.

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.

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.

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.

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.

Today is a special bonus episode — because we are celebrating one whole year together. 🎉 In this episode, I’m sharing the top 5 episodes YOU loved most this year, plus the countries tuning in — and we’re celebrating 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.

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 Tired of the rules, guilt, and all-or-nothing cycles that come with dieting? In this week’s episode, Val Warner, shares four realistic nutrition shifts every mom can make to feel stronger, more energized, and more confident — without restriction or overwhelm. Most moms don’t need another diet. They need structure without stress — rhythms that make eating simple, consistent, and supportive of real life. Val walks through how to build meal rhythms that work with your schedule, balance your blood sugar to stop cravings, focus on nourishment instead of cutting foods, and rebuild a healthy relationship with food so you can enjoy eating again. You’ll also hear how these exact shifts are what Val teaches inside her Strong, Nourished & Energized Mom Method — a framework that helps moms fuel their bodies for strength, energy, and confidence in just 8 weeks. What You’ll Learn Why diets fail moms (and what your body really needs instead) How to create meal rhythms that reduce stress and support energy The simple “Balanced Meal Formula” to steady blood sugar and hormones How focusing on food quality (not restriction) improves recovery and mood Why rebuilding your relationship with food is key to long-term success 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.

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 still dragging yourself through the day months—or even years—after giving birth, you’re not alone. Postpartum fatigue isn’t just a “new-mom” phase; it’s a sign your body is asking for deeper support. In this episode, Val breaks down the real reasons so many moms stay tired long after the newborn stage and what you can do to finally feel energized again. Fatigue isn’t fixed by more coffee or willpower—it’s about nourishing and supporting your body’s recovery systems. With small, intentional changes, you can rebuild your energy and feel strong again—whether you’re 6 months or 6 years postpartum.   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.

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 Are you eating clean, squeezing in workouts, and still not losing weight postpartum? You’re not alone—and you’re not failing. Postpartum weight loss is different because your hormones, metabolism, stress, and recovery all play a role. In this episode, I break down: Why underfueling actually slows fat loss (and burns muscle instead) Why cardio alone won’t get you the results you want postpartum The surprising role sleep and stress (hello, cortisol!) play in fat loss What to focus on instead—nutrition, strength training, recovery, and time You’ll walk away knowing it’s not about doing more—it’s about doing what truly supports your postpartum body. 👉 Don’t miss episode 67 on tracking progress beyond the scale—a perfect companion to today’s conversation. Learn more about the Strong, Nourished & Energized Mom Method → https://wellnessbyval.com/program Strong in 6: 6-Week Strength Program for Busy Moms - https://wellnessbyval.com/strength    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.

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 What if fitness wasn’t just about “getting your body back”—but the keystone habit that fuels your energy, confidence, and everyday mom life? In this episode of the Strong & Nourished Momma Podcast, I sit down with Lindsey Bomgren—mom of four, fitness trainer, and the powerhouse behind Nourish Move Love. Lindsey shares how simple, consistent movement can transform not just your physical strength, but your mindset, stress, and ability to show up fully in motherhood. You’ll learn: Why fitness is the “keystone habit” that impacts every other area of life How to approach workouts in different seasons of motherhood Why strength matters more than “getting your body back” Simple strategies to make fitness doable—even on your busiest days This conversation will leave you motivated, encouraged, and ready to see fitness as a powerful tool for thriving as a mom. 👉 Ready for more support? Inside the Strong, Nourished & Energized Mom Method, I help moms rebuild their core, fuel their bodies, and create sustainable habits for fat loss and energy—without extremes. Enrollment is open now → https://wellnessbyval.com/program Connect with Lindsey! Website: https://www.nourishmovelove.com/  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.

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 Gut health is everywhere these days—it’s become a total buzzword. But what does it really mean for postpartum moms trying to lose weight, feel less bloated, and boost their energy? In this episode of the Strong & Nourished Momma Podcast, I’m breaking down the real science of gut health, how it impacts postpartum fat loss, and why you don’t need expensive tests or supplement stacks to heal your gut. ✨ Here’s what you’ll learn: What the gut microbiome actually is (hint: it’s more than just bacteria!) The difference between eubiosis (balance) and dysbiosis (imbalance) Why intestinal permeability—or “leaky gut”—matters for moms The most common gut health challenges postpartum (like antibiotics, stress, and nutrient gaps) The truth about probiotics: why strain matters and how to avoid wasting money Simple, effective strategies you can use right now to support your gut health and metabolism 💡 Key takeaway: Gut health is foundational for fat loss, energy, and recovery postpartum—but you don’t need to spend hundreds on tests to start healing. Most moms can see big improvements with simple, consistent strategies. 👉 Ready for more support? Inside the Strong, Nourished & Energized Mom Method, I help moms rebuild their core, fuel their bodies, and create sustainable habits for fat loss and energy—without extremes. Enrollment is open now → https://wellnessbyval.com/program   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.