Should postpartum moms be counting macros? Or is there a simpler way to fuel your body without obsessing over numbers?

In this episode of the Strong & Nourished Momma Podcast, I’m breaking down what protein, fat, and carbs actually do for your postpartum body—and why each is essential for fat loss, energy, and hormone health. You’ll learn why most moms under-eat protein, why healthy fats are critical for hormones and mood, and why cutting carbs can actually backfire on your energy and recovery.

I’ll also share my personal approach: I don’t count macros daily, but I’ll log occasionally to check in and make sure I’m getting enough—because awareness is powerful, but obsession isn’t necessary.

If you’ve been confused about carbs, worried you’re not eating enough protein, or just want to know how to balance your plate without dieting—this episode is for you.

What You’ll Learn in This Episode:

• Why protein is critical postpartum for healing, fat loss, and muscle
• The role of healthy fats in hormones, mood, and recovery
• How carbs support energy, stress regulation, and cravings
• A simple balanced plate method for macro balance without tracking

👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ Website: https://wellnessbyval.com/

👋🏼 Hey momma, real quick—if you’ve ever listened to an episode and thought, yes, this is exactly what I needed, would you hit pause and tap that 5-star rating or leave a quick review? It’s like giving me a virtual high-five and it helps more moms find the show

💬 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.

What’s the best way for moms to lose fat, feel strong, and build confidence—without spending hours in the gym or obsessing over diets? Strength training.

In this episode, I’m joined by Rachel DeSonier—strength coach, nutrition expert, and host of the Effective Weight Loss for Moms Podcast. Rachel shares her perspective on why strength training is one of the most effective tools for fat loss and confidence, how moms can fuel their bodies without extremes, and realistic strategies for staying consistent in the middle of mom life.

If you’ve been stuck in cardio-only workouts or feeling overwhelmed about where to start with fitness and nutrition, this episode will give you practical, encouraging steps to move forward.

What You’ll Learn in This Episode:

• Why strength training is essential for fat loss and confidence
• How nutrition can support busy moms without restriction
• Rachel’s simple strategies for staying consistent
• How to approach fitness and food in a way that works for mom life

Connect with Rachel!

• https://www.effectivefitnessforwomen.com/
• Effective Weight Loss for Moms Podcast

👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program.

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ 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.

Do you find yourself craving chocolate at night or salty snacks in the afternoon—and wondering if it’s just lack of willpower? Here’s the truth: cravings are not failures, they’re signals.

In this episode of the Strong & Nourished Momma Podcast, I break down the science behind postpartum food cravings and what they’re really telling you about your body. From blood sugar swings and nutrient deficiencies to sleep deprivation and stress, cravings are often your body’s way of asking for support—not a reason to feel guilty.

You’ll learn why cravings for sweets and carbs often mean you didn’t eat enough during the day, how nutrient gaps like low magnesium or iron can drive specific cravings, and why sleep and stress management play a huge role in hunger hormones. Plus, I’ll share practical ways to respond so you feel satisfied and energized without restriction.

What You’ll Learn in This Episode:

• The real reasons moms crave sweets, carbs, and salty foods
• The role of blood sugar, nutrients, and hormones in cravings
• How sleep deprivation changes hunger hormones
• Practical swaps and strategies for managing cravings guilt-free

👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program.

Resources & Links: ✨ Join the FREE Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource when you sign up! Plus get access to exclusive bonuses! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ 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.

Should you be doing cardio on an empty stomach to burn more fat? Fasted cardio is one of those fitness trends that sounds promising—but is it actually effective, especially for busy postpartum moms?

In this episode of the Strong & Nourished Momma Podcast, I break down the science behind fasted cardio: what it is, the pros and cons, and what research really says about fat burning versus fat loss. You’ll learn why total energy balance, fueling your body, and focusing on consistency and strength training matter more than whether you eat before a workout.

If you’ve ever wondered whether fasted cardio is the secret to fat loss—or if it might actually be working against your postpartum recovery—this episode is for you.

What You’ll Learn in This Episode:

• What fasted cardio actually is
• The science on fat burning vs. fat loss
• Pros and cons of exercising on an empty stomach
• Why postpartum moms need to consider hormones, stress, and recovery
• Practical tips for fueling your workouts without overthinking it

👉 Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program at wellnessbyval.com/program

Resources & Links: ✨ Join the FREE Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource when you sign up! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ 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.

Does meal planning feel overwhelming? As a busy mom, it can be hard to figure out what’s for dinner—especially when you’re juggling kids, work, and the chaos of postpartum life.

In this episode of the Strong & Nourished Momma Podcast, I’m breaking down my simple 3-step system for meal planning that works for busy moms. You’ll learn how to pick core meals that your family actually loves, plan around your real schedule (instead of a Pinterest-perfect one), and prep just enough to make the week easier—without spending all of Sunday in the kitchen.

Meal planning doesn’t have to be complicated or stressful. With a few simple steps, you can reduce decision fatigue, fuel your body for energy and healing, and enjoy more peaceful evenings with your family.

What You’ll Learn in This Episode:

• Why meal planning matters for postpartum moms
• How to choose simple, go-to meals that work for your family
• The easiest way to plan around your actual week
• A “prep just enough” strategy to save time and reduce stress

👉 This is exactly the type of system I help moms create inside my Strong, Nourished & Energized Mom Method Group Coaching Program. If you’re ready to simplify food and feel confident in your nutrition, check it out at https://wellnessbyval.com/program

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ 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.

Save $100 when you sign up for The Strong, Nourished & Energized Mom Method Program! Expires 8/31!

Want to lose weight after pregnancy, get strong again, and feel energized — without fad diets or endless cardio? In this episode of the Strong & Nourished Momma podcast, I’m breaking down 5 simple daily habits that help postpartum moms lose weight, rebuild strength, and restore energy in a realistic way.

Inside, you’ll learn:

• Why sleep is your secret weapon for postpartum weight loss and recovery (even if it’s broken with little ones)
• How aiming for 10K steps most days can accelerate fat loss and boost your energy naturally
• The amount of protein per meal you actually need for muscle growth and postpartum healing
• Why strength training 3–4x per week is more effective than cardio for fat loss, strength, and confidence
• How hydration impacts milk supply, recovery, and daily energy

I’ll also share parts of my own journey — from stroller walks on maternity leave, to early morning strength training while pumping, to how hydration made all the difference in my recovery and energy.

These habits aren’t complicated — but they’re powerful. Start small, stay consistent, and you’ll be amazed at how strong and energized you can feel postpartum.

✨ Ready for step-by-step support? Enrollment is now open for the Strong, Nourished & Energized Mom Method — my 8-week postpartum program to help you heal your core, fuel your body, and feel strong again. Exclusive bonuses expire 9/1 → wellnessbyval.com/program

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ 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.

If you’ve ever experienced leaking when you sneeze, pain with intimacy, feelings of heaviness “down there,” or just not feeling like yourself after birth — you’re not alone. And you don’t have to live with it.

In this episode, I’m joined by Dr. Genevieve Richter, pelvic floor physical therapist and owner of Method Physical Therapy, to talk about why pelvic floor care is one of the most powerful tools for postpartum healing.

We cover what really happens to the pelvic floor and core during pregnancy and birth, the most common postpartum changes and symptoms, and what you can do — even years after delivery — to restore your strength, confidence, and quality of life.

In this episode, we discuss:

• What pelvic floor physical therapy is and why it’s important for all postpartum women
• Common postpartum changes like diastasis recti, pelvic floor weakness, and structural shifts
• Urinary incontinence — the different types, and how to prevent or heal them
• Pelvic organ prolapse — what it is, why it’s not as scary as it sounds, and how to reduce symptoms
• How pelvic floor PT can help with mastitis and overproduction
• How to safely return to exercise and daily activities after birth

Contact Genevieve:

@method_physicaltherapy

www.methodptnm.com

info@methodptnm.com

🎯 Ready to feel strong, energized, and confident in your body again? Join me inside the Strong, Nourished & Energized Mom Method — my 8-week program designed to help you fuel your body, rebuild strength, and create sustainable habits without burnout or rigid routines.

Inside, you'll get: 💪 Simple nutrition strategies for real mom life 🍳 Snack and meal templates (no more guesswork!) 🏋️‍♀️ Core-safe workouts you can do at home 💛 Support and coaching every step of the way

🎉 Enroll now at wellnessbyval.com/program - And save $100 when you pay in full!

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ 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.

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

Snacks aren’t just a nice-to-have — they’re a must for postpartum moms.

Whether you’re healing from birth, breastfeeding, chasing a toddler, or heading back to work, smart snacking can be the difference between feeling depleted… and feeling energized.

In this episode, I’m sharing: ✔️ Why snacks are essential for healing, milk supply, and mood ✔️ What makes a “power snack” that actually keeps you full ✔️ What to eat before and after workouts ✔️ My favorite snack combos you can grab or prep in under 5 minutes

🎯 Ready to feel strong, energized, and confident in your body again? Join me inside the Strong, Nourished & Energized Mom Method — my 8-week program designed to help you fuel your body, rebuild strength, and create sustainable habits without burnout or rigid routines.

Inside, you'll get: 💪 Simple nutrition strategies for real mom life 🍳 Snack and meal templates (no more guesswork!) 🏋️‍♀️ Core-safe workouts you can do at home 💛 Support and coaching every step of the way

🎉 Enroll now at wellnessbyval.com/program - And save $100 when you pay in full!

Resources & Links: ✨ Join the Free Momma Wellness Hub where you will get nutrition tips, workouts, and more! ✨ Become an Insider and get the Weekly Newsletter! Get your free Balanced Plate Resource! ✨ Follow Val on Instagram for more tips! https://www.instagram.com/wellnessbyval_/

✨ 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.