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

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

Di: 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. Esercizio e fitness Fitness, dieta e nutrizione Genitorialità e famiglie Igiene e vita sana Relazioni
Episodi
  • Ep 123: Acupuncture for Women’s Health, Fertility & Your Cycle: What to Expect with Dr. Josie Sanders-Spencer, DOM, Lac

    Ep 123: Acupuncture for Women’s Health, Fertility & Your Cycle: What to Expect with Dr. Josie Sanders-Spencer, DOM, Lac
    Oct 26 2026

    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

    • Yellow Door Acupuncture (Albuquerque, NM): https://www.yellowdooracu.com/
    • Instagram: https://www.instagram.com/yellow.door.acu/
    • Email: yellowdooracu@gmail.com

    Resources & Links

    • FREE Protein Guide: wellnessbyval.kit.com/proteinsnackguide
    • Book a free 15-minute consult call with Val: wellnessbyval.com/call
    • Leave a voice message: speakpipe.com/newsletter
    • 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 fertility, breastfeeding, postpartum nutrition, or your individual health needs.
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    1 ora e 34 min
  • 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 min
  • 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.
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    39 min
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