Val Warner

I help you find balance with nutrition & wellness to live a healthy, FUN & sustainable lifestyle.

04/14/2026

A year postpartum I ordered my own labs — because nobody at my postpartum appointments offered to run them.

Not at six weeks.
Not at three months.
Not once.

My ferritin came back low.

After pregnancy, birth, and a year of breastfeeding — completely makes sense. But I only knew to check this. Most mommas don’t know what to ask for.

That is exactly why I recorded episode 95 of the Strong and Nourished Momma podcast this week 💕

We are covering the 4 nutrient deficiencies that most commonly steal your energy as a postpartum momma — iron and ferritin, B12, folate, and vitamin D.

I break down
➡️ what each one actually feels like in real mom life
➡️ what your labs should show
➡️ the exact tests to request at your next appointment by name

And because knowing what to test is only half the battle — I also made you a free one-page guide! 🎊

📲 The 8 labs I’d order for every postpartum momma, the functional optimal ranges, and the exact words to say to your doctor so you actually get them ordered.

Comment ‘LABS’ below and I’ll send it straight to your DMs 👇

Or grab it at the link in my bio 🔬

🎙️ Episode 95 is live now — link in bio!

04/13/2026

A year after having my daughter I ordered my own labs, because nobody at my postpartum appointments offered to run them.

My ferritin had dropped to 48.5. Functional optimal for an active momma is 50–100. I was just below. And I’m the sports dietitian who knew what to look for.

Most mommas don’t know to ask.
And most doctors don’t offer to check.

So today on the Strong and Nourished Momma podcast — episode 95 — I’m breaking down the 8 labs every postpartum momma should have run, what the results actually mean, and why ‘your labs are normal’ is not a good enough answer.

Whether you’re 6 weeks postpartum or 6 years — if you’re exhausted, foggy, losing hair, or just not yourself — this episode is for you!

Comment ‘95’ and I’ll send you the free lab guide 👇 — the 8 labs, optimal ranges, and the exact words to say to your doctor. All on one printable page.

Or grab it directly at the link in my bio 🔬

🎙️ Episode 95 is live now — link in bio!

04/08/2026

Most people have no idea where their wellness foundations actually stand — they just know they’re tired, overwhelmed, and running on fumes. 😅

So I made you something! 🎉

The Wellness Foundation Quiz takes 5 minutes and gives you a real score across 9 areas — nutrition, hydration, sleep, movement, meal planning, mindset around food, and more.

No fluff. No “just drink more water” advice. Just actual clarity on where you’re thriving and where to focus first so you can start feeling like yourself again. ✨

Comment ‘QUIZ’ and I’ll send it right to your DMs — then come back and tell me your score in the comments or reply to the DM, I genuinely want to know! 👇🏽

04/07/2026

You’re sleeping.
You’re hydrating.
You’re working out.

So why are you STILL exhausted?! 🥱

Swipe to find out what’s actually going on, because it’s not what you think. 🤔

Save this for the next time someone tells you to “just sleep more.”

Comment ‘94’ to get the full breakdown in episode 94 of the Strong & Nourished Momma Podcast.

04/03/2026

This week on the podcast, I’m joined by Lily Nichols 💛

And one of the biggest reminders from our conversation?

👉 Postpartum is not the time to eat less.

It’s a time to replenish, rebuild, and support your body.

If you’ve been feeling:
• exhausted
• weak in your workouts
• like your body isn’t responding

It might not be about doing more…

👉 it might be about what your body needs more of.

This is exactly what we dive into in this episode:
Fertility, Pregnancy & Postpartum Nutrition: What Most Moms Are Missing

🎧 Listen to the full episode
💛 Save this for later
📩 Send it to a mom who needs this reminder

Comment 93 and I’ll send you the episode!

04/01/2026

When I think about pregnancy now… I don’t think about “eating healthy.”

I think about building my body up!

Because what you do during pregnancy isn’t just about those 9 months…

👉 it’s setting you up for:
• your energy
• your recovery
• your postpartum experience

Here are a few things I focus on (and what we talked about in this week’s episode with Lily Nichols):

1. Protein at every meal
Supports baby’s growth + your muscle and recovery

2. Don’t skip carbs
They support energy, hormones, and workouts. Just pair them with protein, fat and fiber for balance.

3. Key nutrients matter
Iron, choline, DHA, magnesium—these are BIG!

Nothing extreme.
Nothing restrictive.

Just supporting my body in a way that actually makes sense.

If you’re pregnant (or planning to be), save this 👇🏽
and send it to a mom who needs it

03/30/2026

This week on the podcast, I’m joined by Lily Nichols, RDN, CDE 🤍

And one of the biggest takeaways from our conversation?

👉 What you do BEFORE pregnancy, DURING pregnancy, and POSTPARTUM all matters.

In this clip, we’re talking specifically about postpartum nutrition, because this is a season where your body needs more support than ever! 🤯

More nourishment.
More replenishment.
More intention.

And when you give your body what it actually needs?

That’s when you can:
• feel more energized
• recover more effectively
• rebuild strength
• and truly feel like yourself again

This isn’t about doing more.

It’s about supporting your body in the right way 🫶🏽

🎧 Listen to the full episode: 93 | Fertility, Pregnancy & Postpartum Nutrition: What Most Moms Are Missing

Comment ‘93’ and I’ll send you the episode!

And send this to a fellow momma who deserves to feel supported too 💛

Address

Albuquerque, NM
87101–87125, 87131, 87151, 87153, 87154, 87158, 87174, 87176, 87181, 87184, 87

Website

https://wellnessbyval.com/

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