Strong & Nourished Momma · September 21, 2026 · 22 min

118 | She Lost 20 Pounds of Fat & Gained Muscle Postpartum — Without a GLP-1. Here's Exactly What We Did.

Last week's episode was about GLP-1s. This week, Val walks through the other real path — an anonymized client who lost over 20 pounds of fat and gained muscle postpartum, without medication. No shortcuts, no crash plan. Just three real phases, over about two years. In This Episode: The other side of last week's GLP-1 conversation — what's possible with time, consistency, and the right foundations, no medication involved Meet the client: 4 months postpartum, second baby, not breastfeeding — and why that timing mattered Phase 1: starting with awareness, not restriction — food logging, daily walks, ~100oz water, protein + fiber focus Phase 2: the slight ~200-calorie deficit at 8 months postpartum, 120g+ protein, progressive overload training — and why her gym performance went up, not down Phase 3: freedom at 1+ year postpartum — maintaining results without white-knuckling, now about two years into maintenance The athlete "training season" analogy — why you're not meant to be in a fat-loss phase forever The blood work scare that turned out fine — why one flagged lab number isn't the same thing as an answer 4 takeaways you can borrow from her story starting this week Ready to Go Deeper? Start with the free Start Strong Workshop at wellnessbyval.com/workshop — it's on-demand, and it's how you get on the waitlist for Val's next group coaching round opening in January (her current cohort already started). This is exactly the kind of transformation built inside that program. If you want results like this and you want someone in your corner, Val has a few private coaching spots open right now. Book a free call at wellnessbyval.com/call and let's see if you're a good fit. Resources & Links Book a free 15-minute consult call with Val: wellnessbyval.com/call Leave a voice message: speakpipe.com/newsletter Connect with Val: Instagram @wellnessbyval_ Free Protein Guide: wellnessbyval.kit.com/proteinsnackguide Core Comeback Challenge: wellnessbyval.com/core Connect with Val Instagram: @wellnessbyval_ Website: wellnessbyval.com This podcast is for educational purposes only and is not a substitute for individualized medical or nutrition advice. Always consult your healthcare provider with questions about breastfeeding, postpartum nutrition, or your individual health needs.