Still exhausted even after your labs came back "normal"? You are not imagining it — and this episode is going to explain exactly why.

In part two of our mom fatigue series, sports dietitian, functional medicine practitioner, strength coach, and postpartum wellness expert Val Warner breaks down the four nutrient deficiencies she sees most commonly in postpartum and busy mommas — iron and ferritin, B12, folate, and vitamin D. Val shares her own postpartum ferritin values, explains why standard lab panels miss these depletions, breaks down the difference between microcytic and macrocytic anemia in plain English, and gives you the exact labs to request at your next doctor's appointment — by name.

This is the episode that finally explains why you can have "normal" labs and still feel completely depleted.

What you'll learn:

• What anemia actually means — and why there are different types that require different solutions
• The difference between microcytic anemia (iron deficiency) and megaloblastic anemia (B12 and folate deficiency)
• Why pregnancy dramatically increases iron demands — and why birth leaves most mommas significantly more depleted
• Why postpartum iron assessment at 6–12 weeks after birth is critical — and why most mommas aren't getting it
• Val's own postpartum ferritin values and what they taught her about advocating for yourself
• The exact labs to request by name: CBC, serum iron, TIBC, ferritin, reticulocyte count, B12, folate, and 25-hydroxy vitamin D
• The difference between conventional "normal" lab ranges and functional optimal ranges for each nutrient
• Why iron supplementation dose, timing, and type are completely individualized — and why you should never just grab a high-dose supplement without knowing your levels first
• How other nutrients like B6 and copper also play a role in red blood cell production
• The best food sources for each nutrient and practical ways to optimize absorption
• How to get YOUR labs reviewed through a functional medicine lens

Episodes mentioned:

• Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue That Have Nothing to Do With Sleep
• Episode 77 — Magnesium for Moms: The Secret Mineral for Better Sleep, Less Stress & More Energy

Labs to request at your next appointment: get the FREE guide with the 8 labs I’d order for every postpartum mom, including reference ranges - https://wellnessbyval.kit.com/labshandout

Ready to Book a Functional Lab Review? Save your spot here: https://wellnessbyval.com/labs

Resources & Links:

✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider

📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/

🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup

🌐 Website https://wellnessbyval.com

👩🏻‍💻 Group Coaching Program: Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here: https://wellnessbyval.com/program

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Are you exhausted no matter how much sleep you get? You're not imagining it, and it's not your fault. If you're a postpartum mom, busy working momma, or an active woman who is doing all the things and still running on empty, this episode is for you. Sports dietitian, strength coach, and postpartum wellness expert, Val Warner, breaks down the 4 root causes of mom fatigue that most doctors completely miss, and none of them are "just sleep more." Using a functional medicine lens, Val explains exactly why so many moms feel exhausted even with decent sleep, why standard lab panels miss key depletions, and what you can start doing this week to actually get your energy back.

Episodes mentioned:

77 | Magnesium for Moms: the secret mineral for better sleep, less stress & more energy

88 | Carbs are not the enemy: how busy moms should actually use carbs for energy, hormones & strength

Need help reviewing your labs? Or need to get some labs drawn? Head to https://wellnessbyval.com/labs to book your Functional Lab Review!

As Seen In:

• Parade - Dietitians Are Begging People Over 50 To Get Enough Of This Mineral in Their Diet
• Single Care - Which Magnesium is Right for You

Resources & Links:

Enrollment is now open! Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program

✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider

📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/

🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup

🌐 Website https://wellnessbyval.com

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.

Are you eating “healthy” but still feeling unsure if you’re getting what your body actually needs during fertility, pregnancy, or postpartum?

In this episode of the Strong & Nourished Momma Podcast, I sit down with Lily Nichols to break down what most women are missing when it comes to nutrition during these critical stages.

We talk about nutrient gaps, blood sugar balance, postpartum depletion, and how to focus on real, nourishing foods — without overwhelm or perfection.

• Why preconception nutrition matters more than you think
• The most common nutrient gaps in pregnancy and postpartum
• Why blood sugar matters beyond gestational diabetes
• Signs your body may be under-fueled or depleted
• What postpartum nutrition really needs to focus on
• How to simplify your nutrition as a busy mom

Whether you’re trying to conceive, currently pregnant, or navigating postpartum recovery, this episode will help you feel more confident in how you’re nourishing your body — without falling into restrictive or overwhelming approaches.

Connect with Lily!

Website: https://lilynicholsrdn.com/

Books: https://lilynicholsrdn.com/books/

From her blog: Choline in Pregnancy: Folate’s Long Lost Cousin

Instagram: https://www.instagram.com/lilynicholsrdn/

Mentioned in the Episode:

Get your Free Protein Snack Guide - https://wellnessbyval.kit.com/proteinsnackguide

✨Join the Strong, Nourished & Energized Mom Method — an 8-week group coaching program for busy moms who want more energy, better consistency, and a stronger, more supported body. 👉🏽Learn more here:https://wellnessbyval.com/program

Resources & Links:

✨ Become a Strong & Nourished Momma Insider Weekly wellness tips, podcast updates, and exclusive freebies for busy moms. 👉 https://wellnessbyval.kit.com/insider

📲 Follow Val on Instagram Daily nutrition tips, postpartum support, workouts, and real-life mom wellness. 👉 https://www.instagram.com/wellnessbyval_/

🎥 Follow on TikTok Quick tips, education, and behind-the-scenes mom life + wellness content. 👉 https://www.tiktok.com/@wellnessbyval_?_r=1&_t=ZP-939HwTbMNup

🌐 Website https://wellnessbyval.com

➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast!

💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.