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

• Core Comeback Challenge: wellnessbyval.com/core
• Book a free 15-minute consult call with Val: wellnessbyval.com/call
• Leave a voice message: speakpipe.com/newsletter
• Free Protein Guide: wellnessbyval.kit.com/proteinsnackguide

Connect with Val

• Instagram: @wellnessbyval_
• Website: wellnessbyval.com

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.