Episode Details

Ever wonder what a functional sports dietitian actually eats in a real week — not the perfect Instagram version, but the real one? This is that episode.

In this episode, Val Warner pulls back the curtain on her real food week — as a working momma, board certified sports dietitian, hybrid athlete, and someone currently navigating pre-conception nutrition. She shares her pre-workout routine, her breakfast rotation, her no-fail leftover lunch system, her go-to snacks, her 30 plants per week goal, and what she found when she recently logged her food for the first time in a while.

This episode is part inspiration, part education, and entirely real life.

What you'll learn:

• Val's pre-workout fueling routine — why a banana at 5am actually matters
• How to build a breakfast rotation that works for different weekday schedules
• The leftover lunch system that saves time, money, and decision fatigue
• What balanced snacking actually looks like in a real working mom's week
• The 30 plants per week goal and how to achieve it without overthinking it
• How Val uses food logging as a check-in tool — not an obsession
• Why her nutrition approach is different right now as she navigates pre-conception
• How clients inside the program access real-time food logging, recipes, and Instacart integration

Episodes mentioned:

• Episode 24 — Creatine for Women: Benefits, Safety & Should You Take It Postpartum?
• Episode 63 — Fasted Cardio for Postpartum Moms: Do You Really Need It?
• Episode 84 — Creatine: The Missing Ingredient in Women's Health
• Episode 93 — Fertility, Pregnancy & Postpartum Nutrition with Lily Nichols, RD, CDE
• Episode 94 — Why You're Always Tired as a Momma: 4 Root Causes of Fatigue
• Episode 96 — Gut Health & the Momma Microbiome
• Episode 97 — Picky Eating, Breastfeeding & Toddler Nutrition with Dr. Liz Daniels

Resources & Links:

🌟 Join the Strong, Nourished & Energized Mom Method
8-week group coaching program for busy and postpartum moms
👉 https://wellnessbyval.com/program

🔬 Book your Functional Lab Review
Have labs sitting in your portal or need some ordered? This session is for you!
👉 https://wellnessbyval.com/labs

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