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

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

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

Written by: Val Warner | Registered Dietitian Postpartum Fitness Coach
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*** TOP 2% GLOBAL PODCAST ***

Are you a postpartum mom struggling to feel like yourself again?

Exhausted, overwhelmed, and wondering how to lose baby weight, heal your core, and boost your energy while caring for your little one? Not sure what to eat postpartum or how to fit in quick healthy meals and safe workouts at home?

I see you, Momma! This podcast is your guide to postpartum recovery, nutrition, fitness, and wellness in a way that feels simple, sustainable, and enjoyable. You’ll learn how to nourish your body, rebuild strength, repair diastasis recti, support your pelvic floor, and create healthy habits that fit into mom life—without the stress of rigid diets or exhausting workouts.

Hey, I’m Val — a Sports Dietitian, Postpartum Fitness Coach, and first-time momma. I know firsthand the challenges of postpartum fatigue, stubborn belly fat, leaking pelvic floors, and balancing your health with baby care. After my own struggles, I created a practical, sustainable approach to feeling strong, nourished, and energized—and now I’m here to help you do the same!

If you’re ready for meal prep made easy, simple workouts for busy moms, and real-life strategies to heal, fuel, and thrive in motherhood, you’re in the right place. Each episode is packed with expert advice, practical tips, and encouragement so you can feel your best in postpartum and beyond.

Grab your coffee (or matcha!) and let’s dive in—it’s time to nourish, strengthen, and thrive in motherhood, because YOU deserve to feel amazing in your postpartum body!

Copyright 2024 All rights reserved. Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Parenting Relationships
Episodes
  • 122 | Coming Off Ozempic, Wegovy or Zepbound? How to Keep Your Results (GLP-1s Part 2)

    122 | Coming Off Ozempic, Wegovy or Zepbound? How to Keep Your Results (GLP-1s Part 2)
    Oct 19 2026
    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 workThe "volume knob" of hunger, and what happens when it turns back upHow GLP-1s affect gut motility, and what changes when you stopWhat 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 loudWhy muscle and bone loss matter so much for moms, and how to build muscle back7 things to do if you're coming off a GLP-1 now Mentioned in this episode: Ep 117: GLP-1s for Weight Loss: What Postpartum Moms Actually Need to KnowEp 116: Why Gut Health, Not Willpower, Might Be Blocking Your Postpartum Weight LossEp 83: Why Strength Isn’t Built in the Gym Alone: What Busy Moms Are MissingEps 74: Postpartum Workout Tips: How to Begin Strength Training as a Busy Mom Resources & Links FREE Protein Guide: wellnessbyval.kit.com/proteinsnackguideBook a free 15-minute consult call with Val: wellnessbyval.com/callLeave a voice message: speakpipe.com/newsletterCore Comeback Challenge: wellnessbyval.com/core 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. Research mentioned in this episode STEP 1 trial extension (weight regain after stopping semaglutide), Wilding et al., Diabetes, Obesity and Metabolism, 2022: https://discovery.ucl.ac.uk/id/eprint/10149199/ SURMOUNT-4 (weight regain after stopping tirzepatide), ACC summary: https://www.acc.org/latest-in-cardiology/journal-scans/2025/12/09/16/51/surmount-4 Weight regain after stopping weight-management medicines (systematic review), West et al., The BMJ: https://pubmed.ncbi.nlm.nih.gov/41500720/ STEP 1 body composition (DEXA) substudy abstract: https://www.newswise.com/pdf_docs/16159288255831_Wilding%20Abstract.pdf Joint Nutritional Priorities to Support GLP-1 Therapy for Obesity (ACLM, ASN, OMA, TOS), 2025: https://www.obesity.org/wp-content/uploads/2025/06/Joint_Nutritional-Priorities-to-Support-GLP-1-Therapy-for-Obesity.pdf Breastfeeding and bone health (summary of Grizzo et al., Osteoporosis International, 2019): https://lacted.org/?p=82492
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    30 mins
  • 121 | Postpartum Hair Loss: Why It Happens, When It Stops & When To Worry

    121 | Postpartum Hair Loss: Why It Happens, When It Stops & When To Worry
    Oct 12 2026

    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

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

    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.
    Show More Show Less
    39 mins
  • 120 | What Leaking, Coning & Back Pain Are Really Telling You

    120 | What Leaking, Coning & Back Pain Are Really Telling You
    Oct 5 2026

    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.
    Show More Show Less
    54 mins
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