Episode 23: Stronger After Baby: Postpartum Recovery, Pelvic Floor, and Fueling Well with Val Warner

Send us Fan MailIs postpartum healing less about “bouncing back” and more about building strength for the long run?In this episode, Dr. Liz talks with postpartum fitness and nutrition expert Val Warner about what moms really need after birth and beyond. Val explains why moms are technically forever postpartum, and why healing takes more than a six-week checkup. You’ll learn how breathwork, pelvic floor care, core rebuilding, strength training, and enough food all work together to support recovery. Val also clears up common myths, including the idea that every mom needs more Kegels or should eat less to lose weight. This episode is a warm reminder that your body deserves care, fuel, and patience in every stage of motherhood.What You’ll Learn:Why postpartum care matters long after birthWhat “forever postpartum” really meansWhy the fourth trimester is so importantHow breathwork supports the core and pelvic floorWhy more Kegels are not always the answerHow to rebuild strength safely after having a babyWhy eating less can hurt energy, hormones, and metabolismHow under-eating can lead to cravings later in the dayWhy gut health and daily bowel movements matterHow plant foods support the microbiomeSimple ways to add more variety to family mealsWhy food should feel flexible, not stressfulEpisode highlights:(0:00) Why moms are technically forever postpartum(1:45) Val Warner’s story and passion for postpartum care(4:20) The fourth trimester and pelvic floor support(7:17) The biggest myth about Kegels(10:25) Building a strong foundation with breath and core work(13:09) Why eating less is not the answer(16:14) Cravings, caffeine, and not eating enough during the day(18:23) Dr. Liz shares her own postpartum food struggles(20:51) Gut health, probiotics, and constipation(23:05) Dysbiosis and the microbiome explained simply(25:59) How many plant foods to aim for each day or week(27:42) How to add more plant foods to a basic family dinner(33:11) Simple exercise and nutrition shifts moms can start today(35:02) Where to find Val Warner and her resources Grab my free 5 Protein-Packed Snacks Every Tired Mom Needs guide — simple, satisfying snack ideas to boost your energy, support your body, and keep you full (without overthinking it).https://wellnessbyval.kit.com/proteinsnackguidePodcast:https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link!Disclaimer: This podcast is for educational purposes only, not medical advice.