{"podcast":{"title":"Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness","slug":"strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679","podcast_index_feed_id":7094679,"rss_url":"https://feed.podbean.com/wellnessbyval/feed.xml","website_url":"https://wellnessbyval.podbean.com","image_url":"https://pbcdn1.podbean.com/imglogo/image-logo/19448068/June_2026_Updatebb8q7.png","author":"Val Warner | Registered Dietitian, Postpartum Fitness Coach","episode_count":110,"summary":"*** 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 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 thriv…","last_synced_at":"2026-07-20T14:17:17.163995+00:00","page_url":"https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679"},"episode":{"title":"105 | 3 Nutrition Non-Negotiables for Every Busy Mom","slug":"105-3-nutrition-non-negotiables-for-every-busy-mom","published_at":"2026-06-22T06:04:00+00:00","page_url":"https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/105-3-nutrition-non-negotiables-for-every-busy-mom","show_page_url":"https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679","url":"https://wellnessbyval.podbean.com/e/3-nutrition-non-negotiables-every-busy-mom/","audio_url":"https://mcdn.podbean.com/mf/web/uwr9aaaf9fcrxrsj/105_3_Nutrition_Non-Negotiables_for_Every_Busy_Mom6atse.mp3","summary":"What if eating well as a busy mom didn't require a complicated meal plan, a new diet, or hours of Sunday meal prep? What if it came down to just three things — done consistently — no matter what phase of life you're in? In this episode Val Warner, board-certified sports dietitian and postpartum nutrition expert, shares the three nutrition non-negotiables she has used through every phase of her own postpartum journey — from early recovery to going back to work, building muscle, losing fat, and now trying for baby number two. These are the habits that actually stick. The ones that work when life is smooth and when it's completely chaotic. And they're the foundation Val uses with every single client. What you’ll learn: Why protein and fiber at breakfast changes your entire day — energy, cravings, blood sugar and mood How much protein you actually need at breakfast (hint: most moms aren't getting close) Val's go-to overnight oats formula + 4 other high protein breakfast options The Balanced Plate Framework — protein, fat, fiber-rich carbs and vegetables at every meal How to eat balanced anywhere — at home, at restaurants, at birthday parties Why meal planning doesn't have to be rigid or overwhelming to work Val's real approach to weekly meal prep — including the swim night hack The tools that make healthy eating easier as a busy mom (grocery pickup, pre-chopped veggies, rotisserie chicken and more) How these three habits adapt through every phase of postpartum life Your one action item to start this week Links mentioned in this episode: 🎁 Free Protein-Packed Snack Guide: https://wellnessbyval.kit.com/proteinsnackguide 🥗 Free 3-Day Balanced Meal Plan: https://wellnessbyval.kit.com/mealplan 💪🏼 Core Comeback Waitlist — launching July 10: https://wellnessbyval.com/core Join Va…","meta_description":"What if eating well as a busy mom didn't require a complicated meal plan, a new diet, or hours of Sunday meal prep? What if it came down to just three thi…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1360,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/episodes/105-3-nutrition-non-negotiables-for-every-busy-mom/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/105-3-nutrition-non-negotiables-for-every-busy-mom.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}