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

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

Send us Fan Mail [https://www.buzzsprout.com/2595160/fan_mail/new] Is 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 birth * What “forever postpartum” really means * Why the fourth trimester is so important * How breathwork supports the core and pelvic floor * Why more Kegels are not always the answer * How to rebuild strength safely after having a baby * Why eating less can hurt energy, hormones, and metabolism * How under-eating can lead to cravings later in the day * Why gut health and daily bowel movements matter * How plant foods support the microbiome * Simple ways to add more variety to family meals * Why food should feel flexible, not stressful Episode 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/proteinsnackguide [https://wellnessbyval.kit.com/proteinsnackguide] Podcast: https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628 [https://podcasts.apple.com/us/podcast/strong-nourished-momma-quick-healthy-meals-postpartum/id1778776628] Join the list for early bird pricing! [https://new-story-nutrition.kit.com/readthepattern] "Read the Pattern" A Pediatrician's Guide to Feeding 0-4 Months- Without the Spiral is going live Mother's Day 5/11/2026, and you can sign up here to hold your early bird price! NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link [https://new-story-nutrition.teachable.com/p/read-the-pattern-feeding-0-4-months]!

Episode 22: Your Toddler Needs More Carbs Than Protein: What Parents Need to Know

Send us Fan Mail [https://www.buzzsprout.com/2595160/fan_mail/new] Is your toddler refusing meat and reaching for carbs and fruit instead? In this episode, Dr. Liz helps parents breathe easier about toddler protein needs. She explains why young kids usually need far less protein than many parents think, and why carbohydrates play such an important role in growth, brain development, and energy. You’ll learn how toddlers can meet their protein needs through simple foods like milk, yogurt, cheese, eggs, beans, nut butters, grains, and seeds. Dr. Liz also shares what to do when kids refuse meat, why protein shakes are rarely needed, and how to keep offering new foods without pressure. This episode is a caring reminder that variety, practice, and a calm table matter more than chasing big protein numbers. What You’ll Learn: * Why toddlers need less protein than many parents think * How much protein kids aged 1 to 3 usually need * Why carbs are important for growth, energy, and brain development * How milk and dairy can help meet protein, calcium, and vitamin D needs * What to do when your toddler refuses meat * Why repeated exposure still matters, even when food gets spit out * How plant-based protein pairings can support growth * Why protein shakes are rarely needed for toddlers * How snacks, hunger, and meal structure affect picky eating * Simple ways to add protein with beans, seeds, nut butters, and grains Episode highlights: (0:00) The common toddler protein worry (1:33) What this episode will cover (2:01) Why toddlers often start refusing meat (3:16) Why adult protein goals do not apply to young kids (5:32) How much protein toddlers really need (7:32) Milk, dairy, and complete protein (9:03) Why offering meat still counts, even if they do not eat it (10:32) What to consider if your child does not drink milk (12:00) Plant-based protein pairings like beans and rice (14:25) Snacks, hunger, and toddler behavior (16:07) Why kids need more carbs than protein (17:06) Why protein supplements are rarely needed (18:28) How to reduce pressure at the dinner table (20:30) Easy protein ideas with beans and seeds (23:06) The bigger goal: variety, practice, and less stress NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link [https://new-story-nutrition.teachable.com/p/read-the-pattern-feeding-0-4-months]!

Episode 21: How to Stop All-Day Snack Battles Without Being Restrictive

Send us Fan Mail [https://www.buzzsprout.com/2595160/fan_mail/new] If snack time feels like it has taken over your whole day, what if the problem is not your toddler, but the lack of a clear rhythm? In this episode, Dr. Liz Daniels explains why toddlers ask for snacks so often, why their hunger can feel unpredictable, and how parents can bring calm structure back to the day. She shares how to create a simple snack rhythm, build balanced toddler plates, and offer food in a way that supports hunger cues without turning every request into a battle. You’ll also learn how to hold kind, clear boundaries when your toddler pushes back, without bribing, bargaining, or feeling like the snack police. This episode is a caring reminder that structure is not the same as restriction, and your child can feel loved, safe, and well-fed while learning when food is offered. What You’ll Learn: * Why your toddler is not the problem * Why constant snack requests often come from a lack of rhythm * How toddler hunger cues change with growth and development * Why parents can stay predictable when eating feels unpredictable * How to build toddler meals and snacks with simple portion guides * Why snacks should include both protein and carbohydrates * How to respond when your toddler says they are hungry again * Why boundaries around snacks do not have to feel restrictive * What to say when your toddler pushes back at snack or mealtime Episode highlights: (0:51) Why snack requests become all-day negotiations (1:33) What this episode will cover (2:21) Why your toddler is not the problem (3:11) Toddler development, autonomy, and feeding behavior (4:14) Why toddler hunger and fullness cues can feel unpredictable (5:55) The key shift: stay predictable when your child is not (6:32) Why snack boundaries can feel hard for parents (8:27) Toddler meal and snack portion sizes (9:47) Using variety and smaller portions to support better eating (11:08) How to build a balanced snack (12:15) What it may mean when your child refuses a snack option (13:15) What to say when toddlers push back (14:16) Why toddlers do not need food every 20 minutes (15:50) How to hold snack boundaries with kindness (17:12) Feeding support and course information 📩 Loved this episode? Join the newsletter for weekly support straight  from me — completely different content from the podcast. 👉 newstorynutrition.com ⭐ If this episode helped you, please share with a friend! Join the list for early bird pricing! [https://new-story-nutrition.kit.com/readthepattern] "Read the Pattern" A Pediatrician's Guide to Feeding 0-4 Months- Without the Spiral is going live Mother's Day 5/11/2026, and you can sign up here to hold your early bird price! NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link [https://new-story-nutrition.teachable.com/p/read-the-pattern-feeding-0-4-months]!

Episode 20: Finding the Right Fit: What Your Pediatrician Wants You to Know About Goat Milk Formula for Your Baby

Send us Fan Mail [https://www.buzzsprout.com/2595160/fan_mail/new] If you have ever wondered whether goat milk formula is only a backup plan, or if it can be a safe first choice, this episode is for you. Goat milk infant formula is newer to many parents in the U.S., but it is not a “last resort” option. In this episode, Dr. Liz Daniels sits down with Dr. Ari Brown, a board-certified pediatrician and Baby 411 author, to talk through how goat milk formula compares to cow milk formula and breast milk. They cover safety, FDA standards, digestion, protein structure, constipation, fussiness, and when a baby may need something more specialized. Most importantly, they offer calm, guilt-free guidance for parents who are trying to feed their baby well, whether breastfeeding, formula feeding, or doing both. WHAT YOU’LL LEARN: * Why goat milk formula can be a first-line option from day one * How goat milk formula compares to cow milk formula and breast milk * Why protein structure matters for digestion, gas, and fussiness * Why most fussy babies do not have a true cow milk protein allergy * What the FDA approval process means for infant formula safety * Why Clean Label certification matters to some families * How formula can affect poop, constipation, and stool changes * When to switch formulas cold turkey and when to transition slowly * When to talk with your pediatrician before moving to a specialty formula KEY TIMESTAMPS: (2:03) Who this episode is for and why formula decisions feel overwhelming (8:52) FDA approval, safety standards, and Clean Label certification (13:30) How goat milk formula compares to breast milk (17:24) Goat milk protein, curds and whey, and easier digestion (21:44) Using goat milk formula from day one (23:14) Fussiness, gas, and cow milk protein allergy (27:06) Constipation, stool changes, prebiotics, and formula (32:31) How to switch formulas safely (34:53) Where to find Kabrita and how to follow Dr. Ari Brown ABOUT DR. ARI BROWN: Dr. Ari Brown is a board-certified pediatrician, founder of 411 Pediatrics in Austin, Texas, and author of the award-winning Baby 411 book series. She has served as a spokesperson for the American Academy of Pediatrics for over 20 years and has been the chief medical advisor for Kabrita since 2023. CoMiSS Score for Cow Milk Protein Allergy: Vandenplas Y, Salvatore S, Ribes-Koninckx C, Carvajal E, Szajewska H, Huysentruyt K. The Cow Milk Symptom Score (CoMiSSTM) in presumed healthy infants. PLoS One. 2018 Jul 18;13(7):e0200603. doi: 10.1371/journal.pone.0200603. PMID: 30020980; PMCID: PMC6051613. 🔗 Learn more about Kabrita: www.kabrita.com https://www.youtube.com/channel/UCBv5dhcS7XHhAjEczA0i_xA https://www.instagram.com/hellokabrita/ https://www.tiktok.com/@hellokabrita https://www.facebook.com/hellokabrita 🔗 Connect with Dr. Ari Brown: https://www.draribrown.com/ https://www.instagram.com/aribrownmd https://www.tiktok.com/@aribrownmd https://www.youtube.com/@AriBrownMD/shorts 📩 Loved this episode? Join the newsletter for weekly support straight  from me — completely different content from the podcast. 👉 newstorynutrition.com ⭐ If this episode helped you, please share with a friend! Join the list for early bird pricing! [https://new-story-nutrition.kit.com/readthepattern] "Read the Pattern" A Pediatrician's Guide to Feeding 0-4 Months- Without the Spiral is going live Mother's Day 5/11/2026, and you can sign up here to hold your early bird price! NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link [https://new-story-nutrition.teachable.com/p/read-the-pattern-feeding-0-4-months]!

Episode 19: ARFID in Young Athletes: The Picky Eating Red Flags Every Sports Parent Should Know with Katie Syvarth, RD, CSSD

Send us Fan Mail [https://www.buzzsprout.com/2595160/fan_mail/new] If your kid plays a sport and is also a picky eater — this episode is  for you. ARFID (Avoidant/Restrictive Food Intake Disorder) is showing up more  and more in young athletes, and the patterns almost always start years  before anyone names them. The 14-year-old recovering from her second  stress fracture? Her food restriction started at age three or four. In this episode, I sit down with Katie Syvarth, RD, CSSD — a board- certified sports dietitian based in Kentucky — to walk through what  ARFID actually looks like in young athletes, why under-fueling and  stress fractures so often travel with it, and what parents of young  picky kids should be paying attention to right now — long before  anyone is talking about diagnoses. We trace Katie's case study of a teen athlete recovering from her  second stress fracture all the way back to age three. The signs were  there. They're often there for the kids in YOUR home too — they just  look small at the time. WHAT YOU'LL LEARN: - How ARFID is different from typical picky eating in athletes - The "food funnel" — when the list of safe foods gets shorter, not longer - Why under-fueling and stress fractures often travel together - Why ~90% of young athletes are under-fueled (and what to do about it) - How sensory issues, ADHD, autism, anxiety, and OCD overlap with ARFID - What to do at the table TODAY with your young, picky athlete - Why pressure tactics backfire (and what works instead) - How to advocate for your young athlete if you're not being heard - How to find an ARFID-informed dietitian or therapist ABOUT KATIE SYVARTH, RD, CSSD: Katie is a board-certified sports dietitian and the founder of Nutrition  at Play, based in Kentucky. She works with athletes of all levels — from  high school competitors to endurance athletes — on under-fueling,  disordered eating, body image, and ARFID. She blends performance nutrition  with an all-foods-fit, intuitive approach. 🔗 Connect with Katie: Website: nutritionatplay.com Instagram: @nutritionatplay Get Katie's FREE Download [https://mailchi.mp/dafd59dab86a/i-dietitian-i-sports-nutrition-coach-i-katie-ullery-syvarth-i?fbclid=PAZXh0bgNhZW0CMTEAAaZbxkOVurkTyh4nKEiKpBC4VsRRuQh4xiXCf0vsBnOklKehqSdyu-SNwpM_aem_pG1Q869R9mt6l2kQDIDrtA]! 📩 Loved this episode? Join the newsletter for weekly support straight  from me — completely different content from the podcast. 👉 newstorynutrition.com ⭐ If this episode helped you, please leave a rating and review on Apple  Podcasts or Spotify. It helps other parents find the show. NEW COURSE! "Read the Pattern: Feeding Your Baby 0–4 Months" — because a healthy relationship with food starts earlier than most people think. Course Link [https://new-story-nutrition.teachable.com/p/read-the-pattern-feeding-0-4-months]!