*** TOP 2.5% 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 feel
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What is 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 is a health podcast hosted by Unknown Host, with 114 episodes on record and a Required Pod Score of 82. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.
About the host
Unknown Host hosts Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness, a health show with 114 episodes published.
113 | What Nobody Tells You About Getting Strong After Baby — And Why It Can Happen Faster Than You Think
Aug 17, 202619 min
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: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core 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 Fault
Aug 10, 202615 min
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: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core Functional Lab Review: https://wellnessbyval.com/labs 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)
Aug 3, 202616 min
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: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core Functional Lab Review: https://wellnessbyval.com/labs 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)
Jul 27, 202622 min
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: Start Strong Workshop — free, 25 minutes, on demand → https://wellnessbyval.kit.com/workshop Core Comeback Challenge → wellnessbyval.com/core Episode 106 – You Don’t Need More Willpower. You Need This Instead Episode 104 — Stop Jumping Back Into Workouts Postpartum 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: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core 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 Weight
Jul 20, 202632 min
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: Free Protein Guide → https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge → wellnessbyval.com/core Episode 87 — The Truth About Breastfeeding Nutrition and Postpartum Weight Loss with Brooke Miller Episode 96 — Gut Health and the Momma Microbiome Episode 93 — Fertility, Pregnancy and Postpartum Nutrition with Lily Nichols Episode 95 — The 4 Nutrient Deficiencies Stealing Your Energy as a Momma Episode 104 — Stop Jumping Back Into Workouts Postpartum — Do This First Episode 108 | Losing Weight But Still Feel Soft? Here's What's Actually Happening in Your Body 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: Instagram: @wellnessbyval_ Website: https://wellnessbyval.com/ Free Protein Guide: https://wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core 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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