Welcome to "Maximizing Fitness, Fat Loss, and Running Through Perimenopause," the podcast that redefines your relationship with fitness and hormonal changes. Hosted by industry-leading women's holistic health, fitness & running expert Louise Valentine, this show's goal is to help you unravel the signs of hormonal changes and discover low stress strategies to unlock a healthier, fitter you. Say goodbye to cortisol overload and join us as we explore science-backed strategies specifically tailored for the female body. Each week, we dive into the latest in female-specific science, covering nutrition, fitness, running, and fat loss, providing you with practical steps to unlock your best with less stress. Whether you're looking to ditch hormone havoc, break through a setback or want to understand how to lift, train and fuel harmoniously with your body, this podcast promises to be uncomplicated and insightful. No more fighting against the tide – we're here to help you harness it, working with your body to achieve a beautiful active life rich in wellness and vitality. Get ready for a science-based revolution that simplifies the route to feeling, looking and running your best. Welcome to "Maximizing Fitness, Fat Loss, and Running Through Perimenopause" – Your go-to resource to break through to next-level health, hormones and fitness today!
What if the symptoms you have been told are “just part of hormonal changes and perimenopause” are actually a misdiagnosed medical condition that's progressively getting worse without being properly addressed?In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world's leading integrative health practitioners and exercise physiologists, sits down with Dr. Ryan Armstrong to break down fibroids, chronic pain, and vascular issues in a way that finally makes sense. Together, they explore why heavy bleeding, chronic fatigue, knee pain, plantar fasciitis, and leg cramping are so common in active women and why they should never be ignored or normalized.Dr. Ryan explains minimally invasive treatments like uterine fibroid embolization that preserve the uterus while dramatically improving quality of life, often with faster recovery and fewer long-term risks than traditional surgery. Louise adds critical context around hormone balance, nutrition, and strength training, showing how medical care, targeted fitness and lifestyle strategies work best together.Listeners will walk away with clarity around symptoms to watch for, questions to ask their doctors, and reassurance that there are modern, effective options that do not require extreme or life-altering procedures. This episode is empowering, practical, and especially valuable for women who want to stay active, strong, and pain-free through perimenopause and beyond.Learn more about Dr. Armstrong's practice Texas Endovascular at https://texaseva.com/ Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Link to our FullScript where you can see curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro and natural hormone balance for long-term relief(3:00) Fibroids explained in simple terms(6:10) Hormones, inflammation, and injury risk(12:50) Uterine fibroid embolization explained(18:11) Risks of hysterectomy and why alternatives matter(20:38) Innovative treatments for knee pain and plantar fasciitis(23:29) Venous insufficiency, cramping, and varicose veins(30:20) Heavy bleeding, anemia, and athletic performance(32:29) Ablation vs embolization for fibroid care(36:06) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect! Email
What if the reason running suddenly feels harder has nothing to do with your discipline or aging and everything to do with your hormones and how you support them as they change? Many find it shocking that mechanisms of perimenopause typically start as early as our 30s and this tends to be even harder on ambitious females who love to run - but the good news is, YES, we can do something about it!In this episode, Louise, a leading expert for perimenopausal active women and runners, sits down with Sheri, a lifelong runner and high-achieving professional, to share a real, honest look at navigating perimenopause without burning out or giving up the sport you love. Sheri opens up about sudden weight gain, breathing issues, dismissed symptoms, and the frustration of trying fixes that didn't work.Together, they break down what actually helped. A bit less mileage, more specific running and strength training, intentional strategic fueling, hydration, and simple yet highly effective cortisol and stress-management habits that fit into real life. Sheri explains how shifting away from “more is better” allowed her to regain energy, lose inches, improve mood, see physique changes, and hit major performance wins, including strong negative splits and new personal records in her 40s!This conversation is a reminder that perimenopause is not a dead end nor does it have to mean decline. With the right strategy, it can be a powerful reset. If you are a runner who wants to feel strong, clear-headed, and confident again without overcomplicating it, this episode offers practical hope and proof that thriving is still possible.Watch my free masterclass on Lifewave's Holistic Patches here: https://www.breakingthroughwellness.com/lifewave Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(3:20) Introducing Sheri's perimenopause journey(7:43) Sudden weight gain and dismissed symptoms(10:29) Finding clear, usable guidance through podcasts(14:17) Reducing mileage and training smarter(15:38) Morning hydration and energy shifts(17:41) Nutrition tweaks and seed cycling(23:58) Performance breakthroughs and race PRs(30:02) Confidence, mindset, and family impact(34:31) Stress reduction through structure and predictability(41:56) Symptoms improved through hormone-aligned training(46:57) Final advice for women navigating perimenopause(48:38) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect! Email
Most often, what helps us heal and thrive in midlife is not another supplement, medication, tracker, hack, or protocol… but instead, it's slowing down enough to let joy, clarity in how to best support our female body, and our confidence shine bright.In this deeply personal and unexpectedly powerful episode, Louise, a leading expert for perimenopausal active women and runners, shares the real story behind her “perimenopause support cat” and why it represents something much bigger than adopting a pet. She opens up about burnout as a high achieving woman and runner, nervous system overload, and the hidden cost of being a driven woman for decades. Through honest reflection, she challenges the obsession with data like HRV and the scale, reminding listeners that more numbers do not always mean better health. Also, she challenges you to reflect on what you want out of this stage of life; is it more supplements, meds, and confusion or is it clarify, calm, and confidence in knowing you have control over your longevity in vibrant active living?Louise explores how constant striving and muscling through life can keep women stuck in fight-or-flight, especially in perimenopause. She explains why simplicity, consistency, self-trust, and emotional safety matter more than ever. She also touches on identity shifts, motherhood, alignment, and what it really means to feel calm, present, and alive again.The takeaway is clear: healing and thriving in midlife often starts by choosing softness, presence, and a deep connection to yourself over perfection. You do not need to do more. You likely need to do (much) less, with intention.Join Louise in reflecting on lessons learned and unlocking the best version of your fit, strong, and vibrantly happy active life!Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Learn about adventure cats: https://www.adventurecats.org/Learn about AffoGATO Cat Cafe: https://affogatocatcafe.com/Link to our FullScript where you can see curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(3:04) Why a “perimenopause support cat”(5:54) HRV, data obsession, and when tracking backfires(7:38) Why high-achieving women struggle most in perimenopause(10:33) Letting go of the scale and metrics(12:16) Stepping away from comparison and social media(13:13) Identity shifts, ambition, and the hidden cost of success(17:00) Chronic stress, inflammation, and the pace of life(19:22) Choosing calm, joy, and simplicity(27:13) Motherhood, presence, and emotional repair(33:39) Redefining impact and success(41:32) Living more, optimizing lessTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if the problem isn't that you're doing too little, but that you're trying to do everything at once?In this episode, Louise, one of the world's leading health, fitness, and performance experts for ambitious active women and runners, shares a powerful reframing for women navigating perimenopause, health, fat loss, and performance. Instead of chasing all goals at the same time, she introduces a four months at a time-based approach to the year, focusing on one clear priority at a time. Whether that's restoring vibrant health and hormones, losing fat, improving body composition, leveling up a fit toned physique or running stronger, the message is clear: clarity and focus creates results.Louise breaks down why fat loss should be treated as a short, intentional phase, not a lifestyle, and how staying stuck in “diet mode” quietly sabotages hormones, our metabolism, energy, and confidence. She also explains why food is more than fuel. It's information and molecules that signal a specific effect and impact on the female body. The right foods, eaten in the right state, give your body the molecules it needs to build hormones, recover from training, mitigate frustrating symptoms, improve health, and thrive through perimenopause.The episode also challenges the idea that women should slow down or stop running as they age. With the right fueling, strength training, and recovery, women can run strong well into perimenopause and beyond. The women of Breaking Through Wellness are proudly living proof of what is possible when we work with our changing female physiology and not against it!If you want a calmer nervous system, better results, and a smarter way to train and eat in 2026, this episode lays out a sustainable path forward.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(4:39) Building a foundation for hormones and long-term health(6:56) The four main focus areas women cycle through(10:20) Why fat loss should be a phase, not a lifestyle(14:12) How focused support improves results and reduces stress(18:30) Food as molecules and nervous system regulation(24:47) Running strong through perimenopause and beyond(31:22) Three mindset shifts to thrive in 2026(33:48) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Do you believe in "miracles" when wellness-minded runners understand simple sustainable ways to work with our changing hormones and female physiology? After this profound success story, you will!What if the pain, exhaustion, and burnout you have been pushing through are not things you have to “power through,” but signals asking for a different approach?Louise, a multi award-winning women's integrative health practitioner and physiologist, sits down with longtime running friend Kim, a mental health practitioner, to share a deeply honest journey overcoming chronic injuries, perimenopause symptoms, nervous system overload, and healing from the inside out. Kim opens up about years of pain, hot flashes, disrupted sleep, autoimmunity, blood sugar chaos, running injuries, and feeling stuck despite doing all the “right” things.They explore how shifting focus from pushing harder to regulating the nervous system, revamping how she trains and lifts, and up-regulating natural hormone production and balance, energy and blood sugar balance using the Breaking Through Wellness whole foods fueling framework changed everything. Kim shares how less overall running mileage, more strength training, strategic speed work, better fueling, and nervous system regulation helped eliminate chronic pain, reversed prediabetes and autoimmunity labs, and restore her confidence as a runner and caring compassionate professional.The conversation introduces brain spotting, a therapy that helps process stored trauma and stress at the root level rather than just talk therapy. Through a live demo, listeners hear how this work can reduce emotional activation, improve calm, break through performance blocks, and support long-term healing.This episode is valuable for active women who love to run, feel, and look their best navigating perimenopause, burnout, stored trauma, or chronic stress who want a sustainable path forward without feeling broken or overwhelmed.Watch this episode on my website blog & grab a copy with my free nutrition guide to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/blogLearn more about Kim's psychotherapy practice & services: https://www.gillettepsychotherapy.com Find a brain spotting therapist near you: https://brainspotting.com/directory/ Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(8:37) Reconnecting Through Running And Community(11:54) Burnout, Injury, And Reaching A Breaking Point(13:34) Chronic Pain, Hot Flashes, And Stress(15:57) Shocking Health Improvements And Lab Results(17:13) Nervous System Regulation(22:17) Healing Through Community And SupportTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if “leveling up” has nothing to do with doing more, pushing harder, or chasing the next goal?In this honest 2025 wrap-up episode, Louise, one of the world's leading health, fitness and performance experts, reflects on a year that changed her in ways she never expected. While the outside markers of success were there, running strong, looking more fit, exponential business growth and endless client wins, the real transformation happened internally. She opens up about the unexpected ways burnout can show up, perimenopause, nervous system overload, and the pressure women feel to constantly prove themselves in a loud, opinion-driven wellness world.Louise shares why she stepped back from social media, returned to science over trends, and recommitted to deeply personal, holistic work with her clients. She challenges black-and-white thinking around hormones, HRT, fitness, and health, making space for nuance, choice, and individual needs. Most importantly, she reframes success as energy, presence, health, and alignment, not hustle or scale.This episode is especially meaningful for ambitious active women navigating perimenopause, burnout, or a quiet sense that the old way of pushing just isn't working anymore. It's a reminder that slowing down can be the most powerful step forward, and that working with your body, not against it, changes everything.Check out my blog's new bonus free resource “Is it perimenopause, running burnout or BOTH? Here are predictive biomarkers to track BEFORE burnout.”: https://www.breakingthroughwellness.com/blog Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(4:08) Redefining what leveling up means(5:37) Burnout behind high achievement(7:21) What holistic care really means(10:31) Making space for the gray(12:54) Choosing science over noise(16:00) Cynicism as a burnout signal(20:21) Why calories in calories out fails(22:31) Nervous system first, always(25:30) Choosing life over hustle(29:31) Healing requires space(32:53) Learning to value your work(43:26) Lessons that changed everything(47:07) A healthier path forward(48:07) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Unfortunately, we live in a world where valuing a lifestyle that protects our best health, fitness, and vibrant athletic performance often makes other people uncomfortable. Let's talk about how to navigate this frustrating scenario!In this episode, Louise, as one of the world's leading integrative health and fitness practitioners, speaks honestly about a topic many ambitious active women quietly struggle with: fit shaming. As women move through perimenopause and menopause, prioritizing nutrition, movement, and recovery is not about vanity. It is about feeling good, staying strong, and protecting long-term vibrant health. Louise explains why old rules like calories in versus calories out no longer work, and why hormones, blood sugar regulation, understanding the new influence of stress on our female body, and female-specific fueling strategies matter more than ever.She also shares a deeply personal story of overhearing criticism from someone close to her and how that moment forced her to reflect, reset, and take action to protect her peace. Through conversations with her daughter, her Breaking Through Wellness community, and her clients, a powerful truth emerges. Choosing health can trigger resentment in others, but it can also inspire change.Listeners will walk away with simple language to respond to harsh or judgmental comments, practical holiday strategies that remove guilt around food, and a mindset shift from fear to curiosity. This episode is a reminder that taking care of yourself by eating and moving strategically and vibrantly well is NOT selfish. It is leadership for your family, your health, and the women admiring you.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Link to Episode #19 “How to Rise Above Fit Shaming & Confidently Unlock Your Next Level” https://podcasts.apple.com/us/podcast/maximizing-hormones-physique-running-through-perimenopause/id1716725195?i=1000648332976Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(3:12) Why Aging Requires New Health Strategies(4:04) Hormones Over Calories And Macros(5:38) When Lifestyle Changes Trigger Fit Shaming(6:45) Hearing Hard Truths From Someone Close(9:44) Learning Not To Impose Health Choices(13:16) A Child's Experience With Fit Shaming(16:56) Holiday Food Without Guilt Or Shame(25:22) Boundaries And Protecting Your Peace(30:04) Turning Fear Into Curiosity And Confidence(33:45) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
One of the hardest parts of perimenopause isn't always the symptoms themselves, but trying to explain them to the people you love the most.In this episode, Louise, a leading expert for perimenopausal active women and runners, gets real about what it looks like to communicate with your spouse when your body is changing faster than you can keep up with.From mood swings, the new odd impacts of stress, and sleep struggles to nutrition shifts and new more refined fueling needs, perimenopause impacts everything, including our relationships. You'll hear honest stories about triggering comments and the moments when even the strongest marriages feel stretched.Most importantly, you'll learn how clear communication, boundaries, and self-awareness can make this transition easier for you and your family. Louise also shares insights from her clients, perimenopause supportive long run fueling strategies, practical meal examples, female-specific nutrient timing for hormone health, and how modeling positive habits for your kids can change generational patterns.Whether you're navigating this season quietly or feeling overwhelmed, this episode reminds you that you're not alone and that your needs are valid, important, and absolutely worth expressing!Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/ Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(2:57) Why communicating perimenopause changes is difficult(3:53) Emotional overwhelm and feeling misunderstood(4:49) Relationship strain during hormonal shifts(5:26) Normalizing bad days and hormone-driven mood swings(7:12) How body changes require lifestyle and nutrition changes(8:04) Hurt feelings, blunt communication, and partner dynamics(16:05) Fueling, running, and shifting energy needs over 40(17:51) Setting boundaries and communicating hurtful comments(20:04) Why partners struggle to understand female-specific challenges(21:36) Changing meals and nutrition for hormone health(25:09) Teaching kids healthy food and hormone habits(27:10) Processing emotions before talking to your spouse(29:02) Why perimenopause often requires a full life overhaul(30:42) Actionable strategy: Clarifying one communication boundary(32:20) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Ever feel like your body is shifting faster than you can keep up with? This episode is a breath of clarity for every ambitious female runner navigating the wild pivots of perimenopause while still wanting to feel strong, confident, and in control.Louise, a multi-award-winning women's integrative health practitioner, performance scientist, and exercise physiologist specializing in empowering female runners to navigate the impacts of changing hormones on their health and performance, opens up about what it really takes to thrive in this stage of life: targeted lifestyle strategies, nervous system regulation, nutrition, and training methods designed specifically to work with our female physiology. She shares real success stories from everyday runners who restored their energy, reduced symptoms, hit their goal times, and unlocked their strongest physiques without burning out or giving up the endurance sports they love!Listeners will learn why most women struggle when juggling fat loss, performance, and hormonal changes all at once, and how a simple two-week focus system can restore clarity and confidence. Louise also breaks down the power of strategic off-season training (like a 5K block), restoring ferritin, balancing cortisol, understanding strategic carbohydrate amounts, and building a community that actually supports you instead of overwhelming you.If you're ready to feel capable, energized, and in control again, this episode shows you exactly what's possible.Explore our Breaking Through Wellness Masterclasses here: https://www.breakingthroughwellness.com/store Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(2:55) Ferritin, iron, and the new masterclass update(9:00) How runners are navigating perimenopause shifts(12:06) Why competing goals create loss of control(13:00) The four-month training cycle framework(16:04) Protecting health first: hormones, thyroid, minerals(17:40) The fine line between fat loss and performance(19:31) Why the 5K block is transformative(23:11) Rethinking carb strategies for perimenopause(28:38) Stepping into your potential as an aging athlete(30:26) New science: ovary, nerves, and longevity(31:47) Clarity + two-week cycles for sustainable results(42:30) Sleep, cortisol, and the real root of fat storage(45:57) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if chasing a race-day PR quietly pushed your body back into amenorrhea?In this episode, Louise, one of the world's leading health, fitness and performance experts, shares a raw, real story of how one hard 5K and a busy stage of life almost cost her cycle again, even after 22 years of working to optimize her hormones. She explains what amenorrhea is, how it connects to RED-S, the former “female athlete triad,” and why so many active women are still under-fueling without realizing it.You will hear how stress from training, travel, family, and business all stacked up, how one race actually “kicked” her out of getting her period on time, and the exact steps she took with food, recovery, and mindset to get her cycle back just days after a half marathon. Louise also talks about seed cycling, perimenopause, and why every female runner needs a custom plan, not cookie-cutter advice.If you are a woman who loves to run, wants strong performance and a lean body, yet also wants a healthy, regular period through perimenopause, this episode will help you see what is possible and what to watch for in your own body.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Promo code LOUISE saves on all future orders!Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Episode Highlights:(0:00) Intro(4:55) From female athlete triad to RED-S(7:35) When performance goals collide with real life(9:44) Racing hard and losing a period(13:45) Big lesson: never race on period day(16:04) How travel and stress tank recovery data(21:02) Recovery, food, and rituals that protect hormones(24:06) Period returns and what actually worked(28:44) Hope stories from women who got cycles back(31:47) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What really happens to running in perimenopause, when hormones change, recovery slows, and the old training playbook stops working? In this episode, Louise, a leading expert in helping active women who love to run thrive through perimenopause, sits down with Molly, a lifelong runner, professional chef, wellness coach, nutrition professional, busy mom, and Breaking Through Wellness Badass! Molly opens up about rebuilding her speed, strength, and confidence, proving that this stage of life isn't the end of running, it's the start of running smarter, stronger, and with more joy than ever.Molly opens up about running since middle school, stepping away during early motherhood, and returning during COVID, only to discover her body needed a new approach. Her biggest breakthrough? Learning that smart training beats more miles and that fueling matters more than ever in perimenopause.We talk protein timing, specific and targeted strength training for female runners, ditching “garbage miles,” preventing injury (buh bye plantar fasciitis), and letting go of outdated advice that tells women to slow down or stop running altogether.If running is part of who you are, this conversation is nourishment.Learn About Molly's Light Work Kitchen Corporate Wellness Culinary Experiences: https://www.lightworkkitchens.com/ Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro (6:31) Falling in love with running early(7:48) Running as a lifelong identity(9:18) Realizing training needs to change in perimenopause(11:39) Discovering the podcast through a single search(13:05) Plantar fasciitis and why it didn't return(14:50) Strength work that actually helps runners(15:47) The protein timing change that changed everything(19:20) Letting go of 50+ mile weeks(21:44) The Iceland “mini taper” breakthrough(23:12) Training smarter, not draining hormones(24:19) Biggest win: strength as a forever habit(28:26) Why even experienced runners feel stuck(34:26) Favorite fueling strategy: bookending runs(37:49) The rise of women-specific research(42:48) Her advice: don't accept that running is over, adapt instead(45:27) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Thriving through perimenopause does not have to be about losing our best health, hormones, fitness, and running, but instead, it can be about learning and leveling up to unlock our fierce female body's potential! In this episode, Louise, one of the world's leading perimenopause experts for women who love to run, pulls back the curtain on what it really takes to look, feel, and run your best through this transformative stage of life. She speaks candidly about the loneliness that often comes with growth, the space between where you are and who you're becoming, and why so many high-achieving women feel misunderstood when pursuing optimal health, performance, and balance.From hormone-optimizing nutrition and specific strength training to nervous system regulation and community connection, Louise breaks down the science and mindset behind sustaining energy, clarity, and confidence. Her insights remind women that this journey is not just about body composition, it's about reclaiming vibrance, self-love, optimal health, and belonging in a world that often overlooks the female experience.Whether you're a runner, ambitious fitness-focused mom, or simply a woman refusing to settle for burnout, this episode empowers you to celebrate progress, embrace structure, and find your tribe. Because you're not alone in wanting more.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Promo code LOUISE saves on all future orders!Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(4:00) The loneliness of wanting more(6:59) Balancing ambition, motherhood, and self-care(9:03) Why precision matters in perimenopause nutrition(12:42) Unlocking potential through root cause mechanisms(16:25) Redefining what it means to train like an athlete(21:14) Real success stories from midlife runners(23:29) The truth about HRT and sustainable transformation(27:08) Healing the nervous system and finding calm(31:12) You're not alone; building a powerful community(33:07) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Ever wonder why your “clean” meals sometimes make you feel bloated, puffy, or downright awful? In this fierce, honest episode, Louise, as one of the world's leading health, fitness, and performance experts, breaks down how even the healthiest habits can backfire during perimenopause. She shares raw, real-life examples of how stress, impacts of changing hormones, and food timing collide and what to do when your once-perfect routine suddenly stops working. From alcohol pairings and carb choices to HRV tracking, blood sugar hacks, and nervous system health, this episode is packed with “aha” moments for active women and female runners who want to stay strong, lean, and balanced without losing their joy (or their nachos).You'll learn why “healthy” snacks can secretly spike inflammation, make your blood sugar erratic, how HRV can reveal hidden stress, and why balancing carbs, fats, and protein in the right portions and at the right time of day can make or break your energy, mood, physique, long-term health and performance.Link to check out the Daily Nutritional Support (DNS) Shake mentioned (go to “Supplements” → “Daily Nutritional Support”) https://equi.life?irad=859795&irmp=3644194 Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Promo code LOUISE saves on all future orders!Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Episode Highlights:(0:00) Intro(4:38) How hormone shifts change everything(7:52) Why running harder can backfire(9:24) What HRV reveals about your stress(15:25) When alcohol and “clean” food don't mix(29:22) The muffin mistake that triggered inflammation(33:40) How stress amplifies your body's response(38:22) Why food timing and ratios matter(43:02) Louise's recovery and lessons learned(47:47) Why managing inflammation is a full-body strategy(50:35) What to look for in a protein powder(55:31) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
As hormones change age 35 and beyond, true strength isn't just about lifting heavier, but finding balance between a variety of strength training strategies, power, dialed in female-specific nutrient timing and your most confident vibrantly well glow... that's resilient enough to shine through life's up and downs! In this empowering episode, Louise, one of the world's leading experts in women's health, fitness, and running, challenges the all-or-nothing mindset that dominates women's fitness and strength training today. She opens up about her own journey from working in male dominated fields like high-performance professional sports and research, to redefining what feminine strength really means, encouraging women to honor both their fierce and graceful sides.Listeners will learn how to train smarter, not harder, by understanding their physiology, preventing overtraining, and embracing a personalized results-based approach to strength and running. Louise breaks down why specific strength exercises like endless squats do not serve female runners, how muscle-building differs for each woman, and why “bigger, faster, stronger” doesn't always equal better health.She reminds us that it's okay to want to look lean, to crave badass definition, or to simply feel at home in your body. Whether you're lifting for health, injury prevention, power in running, or physique, this episode invites you to let go of black-and-white fitness thinking and live strong and feminine, without apology.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Promo code LOUISE saves on all future orders!Episode Highlights:(0:00) Intro(3:39) Masculine energy in wellness culture(5:11) Balancing strength with femininity(7:00) Smart training for runners(8:08) Why endless squats can backfire(9:58) The “gain as much muscle” debate(13:15) Tailoring training to body type and goals(16:51) When heavy lifting turns harmful(17:51) The gray space between strength and softness(28:37) Letting go of black-and-white fitness thinking(31:16) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if midlife wasn't the end of your best runs, vibrant health, and unstoppable performance, but it was the start of something even stronger?In this inspiring episode, host Louise Valentine, one of the world's leading experts for perimenopausal avidly active women and runners, reminds every woman that it's never too late to pivot, reset, and build your own dream happy place. Louise opens up about her journey of “retiring” at 40 after a remarkable career, not to stop working, but to serve from a place of love, integrity, passion, and deep meaningful purpose.Listeners will hear powerful stories of Breaking Through Wellness women runners who overcame chronic pain, hormone imbalances, perimenopause symptom hell, amenorrhea, and running burnout to reclaim their best strength, confidence, and performance yet! Louise also shares how Breaking Through Wellness became more than a women's health practice and program; it's a movement of women runners and endurance athletes redefining what health and high performance look like age 35 and beyond as hormones change.If you've ever felt like your body or work life is changing faster than you can keep up, this episode is your permission slip to slow down, realign, and start again, without guilt or grind.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Promo code LOUISE saves on all future orders!Episode Highlights:(0:00) Intro(3:04) Life updates and rapid podcast growth(5:19) Transformations at the Wineglass Wellness Retreat(8:03) Integrity, limits, and community connection(15:01) What “retirement” really means for Louise(19:57) The shame of slowing down as a runner(27:27) Redefining women's health with authenticity(41:37) Be bold, take up space, and rewrite your story(45:53) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
After years of running, we know that our strongest race day performance starts before we even lace up our shoes and hit the start-line. Now, it's time to discuss nuances as our hormones change age 35 and beyond and how to optimize race day outcomes! Ready to thrive? Hell yes you are!In this energizing episode, Louise shares the excitement of taper week leading up to the first Breaking Through Wellness retreat and half marathon in the Finger Lakes of beautiful New York. With real stories of women thriving through hormone-optimizing training and female-specific fueling, she reveals how small shifts, like maximizing cortisol resilience, sleep, and recovery, can completely transform performance and confidence for women in perimenopause and beyond.Louise, as one of the world's leading health, nutrition, and performance experts for everyday female runners, breaks down her exact taper-week formula, explaining how to balance strength training, short yet effective mindset work, and nervous system regulation to feel strong, calm, and injury-free on race day. Through personal experiences, including winning a 5K during her taper week, she demonstrates how female-specific methods can yield results that seem “too good to be true.” As an industry leader actively rewriting women's health, fitness, and recreational running age 35 and beyond alongside her clients, this is a can't miss episode with inspiring badass runner stories!Whether you're chasing a PR or just want to feel amazing in your next race, this episode gives you the roadmap to do it: hormonally smart, strategic, and joy-filled.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-startTake advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Promo code LOUISE saves on all future orders!Episode Highlights:(0:00) Intro(3:15) Breaking Through Wellness Retreat & race prep(5:17) Taper week and hormone optimization(7:06) Louise's race-day story & mindset(23:39) Training week breakdown for taper(15:04) Recovery and cortisol management(23:39) Training week breakdown for taper(24:59) Mindset: From breakdown to badass(29:58) Nutrition and carb-loading for women(32:14) Recovery, results, and redefining limits(33:51) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
As hard as it is for us to hear, the “grind harder” and "bigger, faster, stronger" mindsets that once got us results are now holding us back. In this powerful episode, world-leading perimenopause women's health, fitness and performance expert Louise Valentine breaks down why women in their 30s, 40s, and 50s, especially runners and Type A high-achievers, need to rethink how they train, fuel, and recover. She introduces the idea that “the threshold has changed”. Our bodies, hormones, how we achieve fitness adaptations, and nervous system health evolves with aging, and so must our approach.Listeners will learn how chronic stress, underfueling, male-based nutrition strategies and unexpected overtraining due to male-based running methods stall progress, and how recalibrating with smarter female-specific strength training, fueling, recovery, and nervous system regulation can unlock new levels of strength, holistic mind-body performance, and clarity. Louise shares real client stories showing how doing a bit less with intention and customized female-specific strategies can lead to faster running, better sleep, glowing skin, PRs, and lasting energy.This isn't about slowing down, it's about working smarter with your changing body and female physiology so you can continue to thrive, perform, and feel amazing at every age.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-startTake advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(5:07) Discovering the “threshold has changed”(7:57) Why Type A women need new strategies(12:28) The role of cortisol and recovery(16:37) Real client wins from doing less(20:06) Nervous system regulation and breathwork(25:39) The cost of always “crushing it”(28:46) New rules for nutrition, rest, and strength(30:46) Action steps to adapt and thrive(34:41) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Lady runners and endurance athletes, don't let anyone ever tell you we can't lower our cholesterol, balance our hormones, and boost our running performance without extreme diets, endless supplements or prescriptions. Most of the time, there is a (much) better way and it's time we learn some specifics, nuances, and targeted female-specific strategies to try!In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world's leading health, fitness and performance experts, shares a simple, science-backed roadmap for avid active women and recreational runners age 35+ who are navigating perimenopause and beyond.Louise reveals root cause mechanisms of why LDL cholesterol often spikes as estrogen declines and how outdated advice about cutting out eggs or red meat isn't the full picture. Drawing from over two decades of coaching and research, her own fiercely inspiring health journey, and empowering thousands of individuals over the course of her proven career designing integrative health and fitness interventions, she explains practical steps you can take to improve biomarkers in as little as three months.You'll learn which supplements actually make a difference, how much your specific food choices matter, awareness of how seed oils sneak into your pantry, and why advocating for yourself with doctors matters. You'll get a step-by-step playbook to discuss your labs with your doctor to be fully heard and get the comprehensive effective care you deserve. Most importantly, you'll discover realistic strategies, rooted in cutting-edge female-specific science, that help you feel energized, resilient, and confident in your body.If you're a driven, active woman who's tired of feeling blindsided by midlife changes, this episode is your playbook for thriving with less stress, relentless confidence, and more strength.Link to our FullScript where you can see our curated best supplement picks under "Favorites" & save 20% off the supplements mentioned in today's episode: https://us.fullscript.com/welcome/breakingthroughwellness/store-startLearn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Our affiliate link to check Function Health for comprehensive blood work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Promo code “LOUISE” saves on all future orders!Episode Highlights:(0:000 Intro(3:04) A step-by-step roadmap to lower LDL(7:41) The importance of advanced lipid testing(11:13) A client's success challenging the “only meds” advice(14:56) Louise's personal results lowering biomarkers(19:26) Fueling frameworks that boost natural hormone production(22:42) OuTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Fact: The narrative we've been told about perimenopause, that it means slowing down, feeling like crap, gaining fat, and losing our strong, fit, and athletic edge... is not our truth at Breaking Through Wellness!In this inspiring episode of Maximizing Hormones, Physique, and Running Through Perimenopause, host Louise Valentine sits down with Katie Lowe, a teacher, dedicated runner, and race director, who has transformed her holistic health, energy, physique, and performance during perimenopause.Katie shares her journey from frustrating overwhelm with conflicting advice, surprising symptoms, fat gain, and burnout...to smashing PRs at ALL race distances, building strength, and redefining what's possible for women in their 40s!With support from Louise's science-based coaching and innovative female-specific methods, Katie discovered the power of adjusting fueling, living, and training to align with her changing female physiology, embracing the mantra “courage over comfort.” Her story proves that you can achieve breakthrough results at any age, including a more fit and lean body composition, faster recovery, and stronger running, without extreme diets, injury, or burnout!You will leave encouraged to trust the process, fuel, and train your body smarter, and know that you have a supportive community of strong, badass, and like-minded women runners that validates the highs and lows of the perimenopause journey.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/ Learn more about Katie's running company here: https://2lowerunco.com/Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-startTake advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(3:00) Katie's early love for sports and running(7:15) Jumping into a 50-mile race unprepared(8:05) Building a local running community(10:08) Feeling stuck despite doing “all the things”(11:35) Finding Louise through a Facebook comment(16:53) Early breakthroughs: body comp and performance(17:53) Unexpected PRs and faster recovery(22:44) Learning the art of adjustment(24:40) Balancing a daily run streak with recovery(30:24) “Courage over comfort” mindset shift(32:49) Defying society's limits on aging women(36:22) Eating more food and still seeing results(40:41) Why breakfast is now non-negotiable(48:05) Shifting priorities and trusting the “why”(57:02) Sustainable strategies for lifelong running(1:00:19) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Often, the very thing we love, running and endurance training, is silently adding counterproductive stress to our body. While not a sole causative factor in adverse health outcomes, recent research findings have scientists, practitioners, recreational endurance athletes, and runners pausing across the world!In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise, one of the world's leading integrative health practitioners, exercise physiologist, and fitness experts explores the often-overlooked connection between female physiology, gut health, and endurance training.Drawing on her 22+ years of clinical experience, research, supporting thousands of active individuals at all levels, and her own journey as a dedicated runner reversing stomach precancer, Louise explains how stress, gut health, and hormonal changes intersect during perimenopause and what you can do about it. From the science behind intestinal permeability (that stubborn lower ab “pooch” and bloat) to targeted, affordable supplements and practical fueling strategies, she keeps it simple, science-based, and specific to highly active women who love to run.You'll also hear Louise's candid take on the latest viral headlines and misleading social media spins claiming running causes cancer, why it's not that simple, and how to critically approach the noise without giving up the sport you love. This episode is equal parts honesty, science, and actionable tools so you can run, live, and thrive with confidence.If ready to critically think about novel research findings, instead of panic or jump to conclusions, this episode is for you!Feel, look & perform your best with my “All About Gut Health & How to Restore It” Mini Course here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout Link to check out the “Healthy Gut Support” (intestinal support formula) mentioned in the beginning of this episode: https://equi.life?irad=859795&irmp=3644194Watch my blog article “The Art of Magaining Stress & Chronic Disease Risk When You Love Fitness or Running… A Lot” “https://www.breakingthroughwellness.com/blog/dedicated-female-runners-the-art-of-managing-stress-women-s-health-osteoporosis-chronic-disease-riskLearn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Link to our FullScript where you can see our curated best supplement picks & save 20% off, including 20% off Seed, the supplement mentioned in today's episode: https://us.fullscript.com/welcome/breakingthroughwellness/store-startTake advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/paTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if some the very things you swore you'd never do are the ones that bring you the most growth in your health and performance as your hormones change age 35 and beyond? In this episode, Louise Valentine, leading exercise physiologist and women's integrative health expert for everyday female runners, gets real about the unexpected shifts that happen in perimenopause, changes that affect not only your body, but also your mindset, relationships, and how you fuel, live, and train.Louise shares six surprising shifts that many women face: juggling kids' performance with personal goals, odd pelvic floor pain and symptoms that show up out of nowhere, taking supplements for health instead of performance, realizing that sex can be a powerful form of nervous system regulation, navigating stress like never before, and perhaps most shocking is racing for fun, joy, and love of running, instead of always chasing PRs.These insights aren't just personal stories; they're backed by decades of coaching, cutting edge female-specific science, and lived experience. Whether you're struggling with hormonal changes, recalibrating your fitness priorities, or searching for balance in a high-stress season of life, this conversation gives you permission to evolve with grace, strength, and joy.Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(3:22) Six surprising shifts in perimenopause(5:21) Shifting focus from self to kids' performance(15:49) Pelvic floor pain returns in perimenopause(18:13) Supplements for health, not performance(22:18) Sex as nervous system regulation(25:32) Why stress management matters most now(32:54) Racing for fun instead of PRs(40:03) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if some of the foods and workouts you've been relying on are actually making perimenopause harder? In this episode, Louise, one of the world's leading health, fitness and performance experts for everyday female runners, gets real about the connection between dopamine seeking, food choices, and protecting your mental health as hormones change. You'll hear why waiting for low hormone labs to tell you that you're in perimenopause is too late, and why learning to listen to your body's early signals and warning signs matters most.This conversation sheds light on how low hormone levels and perimenopause mechanisms of action affect mental health, nutrient timing, nutrient absorption, recovery, and even how you should approach training. You'll discover why high-intensity exercise can backfire and why some women need to abstain from certain foods instead of trying to “moderate.” Enjoy candid real life examples of how genetic predispositions and environmental triggers like family traditions and old memories can spark cravings, mood swings, depression, frustrating performance decline and even fat gain!Most importantly, you'll walk away with practical insights to protect your mental health, maximize brain health and mood, make peace with your body, and build a lifestyle that supports achieving your goals instead of fighting them. This is about self-love, awareness, and applying the best female-specific strategies specific to YOUR unique body and goals to thrive in a season that often feels overwhelming, but doesn't have to be!Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(6:13) Hormone shifts and nutrient timing(7:09) Training pitfalls and exercise misalignment(10:17) The stress tipping point and community support(16:15) Running journey, self-belief, and family influence(22:08) Dopamine seeking, cravings, and food memories(27:02) How food triggers dopamine and cravings(33:03) Knowing yourself: Abstainer vs moderator(37:30) Cycle timing, mood dips, and food impact(45:45) Naming dopamine seeking and accountability(52:45) Practical takeaways and self-love as core(57:26) OutroTune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if the biggest key to thriving through perimenopause wasn't another supplement, stricter diet, or grueling workout, but something totally different than pushing your body to new extreme? In this empowering episode, Louise, one of the world's leading health experts for avidly active high-achieving women and everyday female runners, pulls back the curtain on the real challenges women face in their late 30s, 40s, and beyond when hormones start shifting.She shares why so many active, driven women and runners hit a wall with fatigue, stubborn weight, hot flashes, and self-criticism, and how mindset, patience, and self-love become non-negotiable for success. From nutrition timing to balancing cortisol, building lean strength, and preventing injuries, Louise explains why quick fixes fail and what really works for lifelong sustainable success.Listeners will walk away with practical steps for supporting their bodies, celebrating progress instead of nitpicking flaws, and embracing the long game of maximizing health, running, and physique goals despite changing hormones. Whether you're chasing PRs or just want to feel vibrant again, this episode reminds you that you're already a badass, especially on days where you're not feeling it, and THAT is where lasting transformation begins!Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Link to Louise's best-selling book, The Art of Breaking Through, on Amazon: https://amzn.to/4fRdMAu Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(3:11) How changing hormones impact health and energy(5:29) Why progress looks different for every woman(7:06) The missing pieces: self-love, an empowered mindset and patience(8:51) Cortisol, stress, and blocked hormone production(12:21) Grace, consistency, and realistic expectations(16:03) Why perimenopause demands long-term strategies(21:00) Asking: “When will I be good enough for me?”(24:44) Practical action steps to move forward(29:36) Celebrating wins and redefining success(33:06) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if the key to thriving age 35 and beyond as an active female isn't a complicated routine, but something as simple as a deeper understanding of the nuances of protein? In this episode, host Louise, one of the world's leading experts for perimenopausal active women and runners, sits down with Liz Plosser, former editor-in-chief of Women's Health magazine, to talk about real, science-backed strategies for women seeking simple and effective ways to optimize health, hormones, and performance in midlife.Liz shares her personal journey from fearing protein to making it the cornerstone of her recovery, strength, and energy, especially after a major injury. Together, they break down nuances of protein timing, strategy, and absorption, why the right type of amino acids and creatine can be game changers, and how lifting heavier and strategically to work with changing hormones, and not against them, protects not just muscles but bones and long-term vitality in active living!You'll also hear practical tips on timing protein intake, simplifying nutrition without overwhelm, and reframing perimenopause as a season of strength and confidence rather than something to fear. Whether you're a busy mom, athlete, or just trying to feel your best, this conversation will leave you empowered with tools you can use today. Join us to learn, laugh, and level up with a hell of a lot less stress!Enter our Kion aminos giveaway at https://www.breakingthroughwellness.com/aminosLearn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Where to Find Liz Plosser, 7-Year Former Editor in Chief Women's Health Magazine:Instagram: https://www.instagram.com/lizplosser?igsh=eGgzcjJscTZyOTg1Episode Highlights:(0:00) Intro(3:59) Liz's early passion for health and fitness(5:14) The rise of female-focused, science-based health(6:42) Why protein is a game-changer for women(8:10) Injury, recovery, and strength training lessons(12:21) Protein supplements and essential amino acids(15:33) How EAAs support workouts and recovery(25:10) Protein and lifting during perimenopause(27:53) Confidence, body image, and muscle definition(34:25) Family history, bone density, and DEXA scans(39:33) Whole foods vs. amino acid supplementation(49:33) Liz's one tip for thriving in perimenopause(50:42) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Ever been told to cut out dairy, red meat, or alcohol, only to wonder if that advice really makes sense for you? In this episode, Louise, one of the world's leading integrative health practitioners, breaks down the science, the myths, and the personal experiences that shaped her approach to these three hot-topic foods. You'll learn why high-quality dairy can be a powerhouse for staying strong, building muscle, optimizing gut health, lowering inflammation, and maximizing injury prevention; how mindful red meat consumption supports strength, injury-free running and longevity; and how to approach alcohol with strategic joy and responsibility.This isn't about perfection, it's about finding what truly works for your female body, your lifestyle, and your goals. Louise shares real client stories, research-backed insights, and practical tips to help you make informed choices instead of following blanket rules. Whether you're in perimenopause, navigating hormonal challenges, or just seeking better health and performance without feeling restricted, you'll walk away with strategies you can apply today!Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(5:34) The truth about dairy and inflammation(7:51) Gut health before elimination diets(10:17) Determining your dairy tolerance(14:33) Why meat quality matters for health(20:58) Alcohol, boundaries, and mindful enjoyment(27:58) Science on moderate alcohol consumption(34:55) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Feeling like your body isn't responding the way it used to? You're not alone. In this heartfelt and real-time solo episode, Louise, one of the world's leading exercise physiologists specializing in active women and recreational runners, opens up about conversations with clients who are navigating the mental and physical shifts of perimenopause AND trying to do it all as small business owners, high-achieving women and ambitious everyday runners. From gut health to hormone imbalances, she explains how once-reliable routines like high mileage and HIIT may now be working against you. But this episode isn't just a warning, it's a roadmap. It's something you can come back to when you need a reminder of small yet powerful action steps to realign when feeling mentally or physically off.You'll hear how small steps like grounding, affirmations, and built-in accountability with your kids can jumpstart real change. You'll also get practical advice on fueling when super busy, strength training, and how to redefine your goals when your body's needs evolve. This episode is packed with compassion, science-backed strategy, and the reminder that you don't have to go at it alone. In fact, at Breaking Through Wellness we firmly believe that no fierce female runner should have to do perimenopause alone!Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(5:51) Why what worked before may not now(7:17) Bridging the gap in female-specific science(9:02) Real talk on healing without medication(10:59) A labor of love: personalized training(13:38) Life, routines, and staying on track(14:52) Where to start when you feel stuck(15:32) Fueling, strength, and metabolism tips(16:54) Building accountability into your day(18:28) Grounding and gratitude as biohacks(20:40) Mindset and visualizing healing(22:49) One small step to regain momentum(25:07) Get unstuck with community support(28:16) Define your go-to action step(30:35) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Feeling overwhelmed by all the wellness advice, fitness fads, and hormone hacks out there? Do you know that you're taking on too much but don't know how to hold yourself back from being a rockstar in all areas of life? You're not alone. In this raw and heartfelt solo episode, Louise, one of the world's leading health, fitness and performance experts, opens up about the pressure to do it all and why she's choosing simplicity, calm, and clarity instead. From working hard in our careers, training to feel and look our best, supporting changing hormones to show up at our highest level for our family and our body, Louise shares powerful insights on how women in perimenopause and menopause can reclaim their strength without burnout. Learn how to crush your competing health, fitness and running goals by using a 4-month cycle. Yes, you can support your hormones naturally, unlock your fierce female body's potential, and rediscover the joy of feeling strong, confident, and truly at home in your body!This episode is a gentle reset and a reminder that slower progress that's truly sustainable is the best path to extraordinary results.Grab our free monthly planning calendar here: https://www.breakingthroughwellness.com/blog/freecalendar Check out our free nutrition guide and multi award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(4:02) When your body says “too much”(5:52) Honest tears with an old friend(7:48) The wisdom of saying no(9:00) Why Louise left research to serve real women(10:40) The truth about running and hormones(12:21) Building a supportive female runner community(13:43) Turning client stories into real solutions(17:01) Why simplicity is powerful(18:07) Training in four-month cycles(22:46) How to track supplements and symptoms(26:25) Giving yourself permission to slow down(30:17) This is your time now(33:05) Slowing down to enjoy what you've built(34:15) Choosing your top 3 goals(35:47) The community that changes lives(38:55) Reclaiming your health and hope(42:43) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Is your body whispering... or screaming for help? In this empowering episode, Louise, one of the world's leading health, fitness and performance experts for everyday recreational runners, opens up about the unexpected signs your body is entering the heart of perimenopause, often long before the typical hot flashes or changes in your cycle show up! She sheds light on subtle, easily overlooked symptoms like stress fractures, energy crashes, stubborn weight gain, and even PMS-like symptoms that start to appear mid-cycle. Through a mix of personal stories, science-backed insights, and hard-learned lessons from her own journey, Louise helps you recognize these red flags for what they really are: your body's cry for female-specific nutrition, fitness and running methods that support your body's ability to thrive, mitigating frustrating symptoms, health, hormone and fitness decline.This episode goes beyond just surviving perimenopause. It's about reclaiming your vitality and learning to thrive through hormonal shifts. Whether you're a dedicated endurance athlete pushing your limits, a busy runnermom juggling a full work-home life plate, or an avid fitness lover who's tired of feeling “off,” Louise offers clarity, compassion, and powerful tools to help you feel strong, energized, and in tune with your changing female body.You'll discover why stress fractures and bone issues in your 30s and 40s are a sign worth paying attention to, what's really behind that dreaded 3PM energy crash and what to eat instead, and why your lab results might not be telling the full story about your hormones. Most importantly, Louise reframes symptoms not as weaknesses, but as signals, and even superpowers, that can guide you toward better health, fitness and performance. Ready to understand your unique changing female body? Tune in and take action!Link to check out our free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizingLink to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(4:07) What perimenopause really means(6:26) You can thrive with the right tools(8:22) Stress fractures as a wake-up call(17:39) Epic energy crashes aren't normal(21:02) Weight won't budge? Here's why(23:15) Warmth without hot flashes(31:49) Lab work flags you shouldn't ignore(38:46) PMS symptoms shifting to ovulation(44:17) Your symptoms are your superpower(46:15) What Louise did wrong—so you don't(54:56) Even practitioners screw up too(1:01:02) Game-changing blood sugar hack(1:03:17) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Feeling off, exhausted or like your body isn't responding to your fitness, nutrition and wellness efforts the way it used to? You're not alone, and it's NOT normal or “just part of aging!” But it is likely your changing hormones talking to you. Ready to support them?In this powerful episode, Louise, named one of the world's leading integrative health and fitness practitioners specializing in the unique needs of ambitious active women and recreational runners age 35 and beyond, opens up about the emotional weight of watching so many well-meaning women struggle through misinformation, misdiagnoses and frustrating medical experiences. She shares two evidence-backed strategies to naturally restore healthy hormones, holistic balance and your best energy: promising new findings in specific supplementation and seed cycling, a time-tested Breaking Through Wellness favorite strategy! These tools aren't just trends, they're rooted in science and real-life results. You'll learn how ferritin impacts your vitality, why one-size-fits-all hormone protocols fail, and how to build a sustainable, personalized approach to unlock your most vibrant health, fitness and performance despite changing hormones!If you're an active, high-achieving woman who wants to feel strong, balanced, fit and vibrant again, this episode gives you two effective strategies to start.Link to get my free nutrition guide which describes seed cycling + many other holistic nutrition & lifestyle strategies: https://www.breakingthroughwellness.com/ Link to save 25% off Primal Queen organ meat capsules: https://www.primalqueen.com/LOUISE29592 Link to save 20% off all supplements & wellness products in our Breaking Through Wellness FullScript, seeing our recommendations under “Catalog” → “Favorites”: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Link to explore Function Health for regular affordable advanced lab work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 Episode Highlights:(0:00) Intro(4:26) A holistic stance on healing(6:33) Two natural strategies that work(7:22) How to track your cycle with food(10:21) Why America isn't ready for HRT(13:05) Louise's personal hormone crash(14:25) Real client success stories(18:13) The power of food + supplements(19:59) A closer look at Primal Queen(29:36) What seed cycling can do for you(33:47) How to actually implement seed cycling(36:22) What to do if your cycle is irregular(38:21) The real-world struggle with consistency(44:33) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Want better results with less overwhelm? Today we discuss the truth about how to fuel with your changing hormones and female physiology, with innovative nutrient timing and strategies that even the most well-meaning nutritionists, doctors and coaches aren't aware of. Female-specific science matters and today we break it down clearly and concisely for you!In this episode, Louise, one of the world's leading experts for perimenopausal women who love to run, gets real about the physiological and hormone shifts that start around age 35 and what actually works to support your body to thrive. You'll learn why nutrition quality matters, why macro and calorie counting is ineffective at mitigating symptoms and fitness decline, how poor protein choices sabotage results, and the right way to use supplements like amino acids to feel better, look stronger, and build muscle. She unpacks why dietary fat isn't the enemy, how carbs can work for you, and why stress (including dietary stress!) is likely blocking your progress. This is a masterclass in getting back to basics with female-specific science, empathy, and lived experience guiding the way.If you're tired of confusion about when to eat what, B.S. diets, and “one-size-fits-all” advice that doesn't work for active women over 35, this episode is for you!Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizingCheck out our free nutrition guide and join other fierce runners taking charge of their holistic health, hormones, and fitness in our award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(5:36) #1 tip for women 35+(7:06) The overlooked role of dietary stress(9:14) How natural hormone production actually works(10:44) Female-specific training and stress regulation(13:29) Fats and carbs for hormone health(17:24) Protein quality vs. quantity(19:04) Amino acid absorption and timing(22:22) Why EAAs can outperform whey(25:22) Supplement scams to avoid(27:19) Why Louise recommends Kion Aminos(30:32) Real energy benefits from amino timing(32:57) How nutrition quality changes everything(35:31) What your body truly needs now(38:14) Symptoms caused by chronic stress(41:22) Outro Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if a refined, focused, and lower stress approach is the key to finally feeling, looking, and performing your best with lifelong sustainable success? In this heartfelt solo episode, Louise, one of the world's leading health, fitness, and performance experts, invites high-achieving active women to pause, reflect, and embrace a new kind of summer challenge, one rooted in calm, confidence, and letting go of perfectionism. If you're someone who constantly pushes for more: more results, more control, more effort, but still feels something's missing, this episode is for you!Louise shares personal insights, lessons from coaching hundreds of women through hormone challenges and perimenopause changes, and how simplifying her own approach led to unexpected breakthroughs. From her simple science-backed methods to summer vacation vibes, this conversation is a powerful reminder: You don't need to do more to be enough. Sometimes, less really is more.Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(4:22) Type A women and the pressure to “do it all”(6:08) Health gains but still not feeling satisfied(7:55) Craving progress at the cost of peace(9:13) The science behind simple nutrition swaps(12:47) Mental overload and the myth of more(14:00) When “everything is working”, stop overcomplicating(16:50) How to create a summer vacation vibe daily(20:04) A wellness retreat weekend at home(22:03) Rewriting goals with community and joy(24:55) New retreats focused on connection, not performance(27:21) Simplicity over complexity in healing programs(29:30) Rethinking happiness and slowing down(31:21) A book recommendation: Maybe It's You: Cut the Crap. Face Your Fears. Love Your Life. by Lauren Handel Zander(36:31) The invisible pressure to constantly optimize(39:07) Owning your glow and dialing back the grind(44:22) Daily joy: the new wellness must-have(46:24) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if the one thing you've been taught to avoid when supporting your best health, body composition, and fitness results was actually what your female body needed most?In this fierce and fire-filled episode, Louise busts the myth that snacking is bad, especially for active ambitious women navigating changing hormones age 35 and beyond. As one of the world's leading exercise physiologists and women's health experts specializing in active women and recreational runners, Louise shares her personal journey of unlocking her best body composition, fitness, and running, while doing amazing things like reversing osteoporosis naturally, restoring her hormone health without medications, and learning the truth about fueling for optimal performance.You'll learn why skipping snacks, especially morning ones, can sabotage your energy, metabolism, and mood. She breaks down how snacks impact hormone production, how to listen beyond your hunger cues, and what smart snacking actually looks like (hint: no naked carbs!). As a badass bonus, enjoy learning how to support your body in burning fat and building muscle while you sleep. Bedtime belly fat buster anyone? From practical snack ideas to science-backed insights, this episode is both empowering and actionable. Next time your snack attack hits, lean into it, knowing you are unlocking your fierce female body's potential to thrive with vibrant lifelong sustainable success!Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our multi award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(3:17) Why old diet advice is hurting women(4:28) Reversing bone loss naturally(6:10) Snacking myths that sabotage your health(8:15) Morning snacks and hormone production(11:01) Why you can't trust hunger cues(15:19) The body's need to build, not break down(16:11) The “no naked carbs” rule explained(19:34) Easy snack ideas for busy women(27:51) How snacking prevents overeating and fatigue(31:35) Breaking the “no snack” mindset(34:44) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Ever feel like you're trying to learn everything you can about best health, nutrition, and fitness methods to feel, look, and perform your best but you're still not seeing great results? In this refreshingly honest episode, Louise, one of the world's leading health, fitness, and performance experts, unpacks the idea of mental obesity, which is consuming too much information without taking meaningful action. If you're an active, health-conscious woman trying hard to navigate perimenopause advice, this episode will speak right to you!Louise shares real-life stories from women overwhelmed by podcasts, leading expert advice, books, social media influencers, and conflicting methods. She reveals how this mental overload keeps us stuck, stressed, and second-guessing our every move. Through her award-winning Academy education and methods, Louise shares how trimming the mental fat leads to more energy, badass hormone balance, a leaner physique, peak performance, and refreshing peace of mind.If you're constantly researching and trying all the things, but still not feeling better, it's time to rethink your approach. This week, join us in selecting fewer expert opinions, trusting the process, and giving your body (and brain) a break.Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(2:57) What is mental obesity?(3:43) The perimenopause information overload(6:11) The smart woman's struggle to start(7:25) Too many experts, too little clarity(9:07) The power of shared community support(10:49) Real progress through real-life tweaks(12:49) Why one-size diets no longer work(15:45) You don't need more voices(19:04) The problem with not giving things a chance(20:13) Are you taking action, or just learning?(24:38) Knowing your unique physiological stress point(28:08) Choose fewer experts, trust the right ones(32:24) Final reflection: Trim the fat, trust yourself(40:45) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Is running really "bad" for you during perimenopause? If you've ever been told to “stop running” because you're a female in your late 30s, 40s or 50s, this episode is your reset button. Louise, a leading expert for perimenopausal active women and runners, breaks down one of the biggest myths floating around: that running is bad for women in perimenopause. Spoiler alert, it's not, if you do it right to work with and not against your changing hormones and female physiology.She shares why just doing long, slow cardio might be doing more harm than good for your hormones, tendon health and overall fitness, and how female-strategic sprinting, strength training, and fueling can completely transform your energy, physique, performance and mental health. You'll learn how to keep running and build muscle, boost metabolism, and better manage cortisol.This episode is filled with tangible tips, sprint training formulas, and real client stories, from injury recovery to physique glow-ups. If you love running but feel confused, tired, or stuck, this will help you take your power back, one stride at a time!Link to check out our free nutrition guide and join other fierce lady runners taking charge of their holistic health and fitness in our multi award-winning Badass Breakthrough 1:1 Academy: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(3:20) The Running Myth That Broke Our Hearts(4:41) Why Running Feels Harder After 35(5:52) Types of Women This Approach Helps(7:09) Loving Running But Feeling Discouraged(7:58) What's Missing from Most Running Plans(9:07) What “Thriving” Really Looks Like Now(10:08) Why Slow Running May Hurt, Not Help(13:51) Sprinting Is Better for Cortisol Control(14:47) Easy Run + Sprints: A Game Changer(16:16) Healing Hip Pain and Hormones Naturally(19:33) When Traditional Speed Work Fails You(21:11) Hormones, Tendons, and Real Recovery(23:29) SIT Training Beats Long Slow Runs(27:18) A Sample Weekly Running Plan(29:23) How to Keep the Booty While Running(33:19) Cumulative Fatigue and Metabolic Boost(35:14) Strength Training That Actually Works(36:25) Where to Hear Real Runner Success Stories(38:57) Weeks 1–4: Building Sprint Intervals(39:54) Weeks 5–8: Advancing to 400 Meter Repeats(41:51) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Are you trying hard to do everything “right” with your health, eating clean, training hard, prioritizing sleep, but still feeling off? Frustrated with lack of attention to your lab work or feeling lost, not knowing what biomarkers to consider?If you're a wellness-minded active woman, especially a runner or endurance athlete age 35 and beyond, the truth is your lab work is telling you a story, EVEN when in range or borderline low/high. Ready to finally understand nuances, specific to your unique body? In this episode, Louise, one of the world's leading health, fitness, and performance experts, unpacks the biomarkers that can reveal what's really going on beneath the surface: hormonal shifts, under-fueling, inflammation, thyroid issues, under recovery, exercising incorrectly, cholesterol concerns, blood sugar imbalances, and more!You'll learn why standard medical labs often miss critical context for athletic women in perimenopause and beyond, and how to advocate for deeper, more relevant testing with your provider team. Additionally, variances in functional medicine, integrative health, and allopathic medicine are discussed. From interpreting ferritin levels like an athlete to spotting inflammation caused by overtraining, you'll walk away with real, actionable tools to take charge of your health.This isn't just about getting labs done. It's about getting answers that matter and support that makes a difference. Your performance, energy, and vitality depend on it. You absolutely deserve the knowledge, tools, and context to thrive DESPITE changing hormones, so let's learn, laugh, and level up together!Link to check out our free nutrition guide and join other fierce lady runners taking charge of their holistic health and fitness in our multi award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Our affiliate link to check Function Health for comprehensive blood work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(4:42) How to speak your doctor's language(6:42) Lab testing without breaking the bank(9:15) Why A1C is a hidden red flag(10:57) Ferritin and the endurance athlete(12:28) Infusions vs. real root cause healing(14:18) Inflammation markers and overtraining(16:33) Amino acid profile: The gut and protein story(18:19) 6-month progress: Biomarkers can change(22:36) Thyroid testing beyond TSH(25:21) Liver stress and what it reveals(28:03) BUN, creatinine, and hydration(34:05) Improving iron levels with whole foods(37:22) Comparing traditional vs. integrative ranges(38:57) Where to get more comprehensive testing(42:31) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if ovulation doesn't make you feel powerful, radiant, or unstoppable despite what everyone says it should? In this eye-opening episode, Louise unpacks women's real, messy, and often misunderstood experiences during ovulation. From weight fluctuations and bloating to mood shifts, sleep disruption, and anxiety, your body might be telling a different story, and that doesn't mean something's wrong. With over two decades of experience as a multi-award-winning women's integrative health practitioner and performance scientist, and after countless conversations in her community, Louise shares personal stories, client breakthroughs, and science-backed strategies highlighting one truth: your female body is unique. You'll learn how to track your cycle more intentionally, respond to your symptoms with compassion, and stop chasing one-size-fits-all advice that doesn't serve you. Whether you're navigating perimenopause, recovering from birth control, or just trying to make sense of your monthly rhythms, this episode will empower you to understand and support your body better one phase at a time.Link to Resource Mentioned “This is Your Brain on Birth Control”: https://amzn.to/42L2uck Link to check out our multi-award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing (0:00) Intro(4:45) Why active, ambitious women often struggle hormonally(6:24) Ovulation basics and signs you might not be ovulating(7:08) A personal infertility journey and what finally worked(8:48) Whole-food, holistic support for hormone balance(10:11) Ovulation isn't amazing for everyone—here's why(11:47) When the scale lies: bloating, sleep, and hormones(13:54) Bowel movements, estrogen, and "weight gain"(17:39) Sleep, cortisol, and sabotaged hormone health(18:53) Why tracking your physique matters more than weight(20:50) “Me too!”—validation from a women's health community(23:22) Birth control, your brain, and partner preference(28:58) Final takeaway: ovulation is not one-size-fits-all(31:30) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if the symptoms you've been medicated for aren't actually you, but your hormones trying to get your attention? While not always the case, sometimes, it is!In this powerful and refreshingly honest episode, world-renowned health and fitness expert Louise teams up with Coach Amy to share real stories of active women reclaiming their mental and physical health, without relying on endless medications. Together, they unpack the often overlooked mental health concerns that accompany imbalanced hormones, lesser known symptoms of perimenopause, the impact of outdated nutrition, fitness and running strategies draining female hormonal health, and commonly missed root causes of anxiety, depression, and ADHD.You'll hear how women from all walks of life—doctors, moms, CEOs, runners—are finally feeling like themselves again through personalized whole food nutrition, strength training, nervous system support, and tracking simple yet strategic daily habits that work with and not against their changing hormones.This episode is about understanding how your female body works, tuning in instead of tuning out, and reclaiming your power through science-backed individualized holistic care. If you've ever been told “this is just your new normal,” this conversation is here to remind you that healing is not only possible, it's already within you with the right female-specific approach!Link to check out our free nutrition guide and apply for a free consult to join our multi award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(6:30) The power of nervous system regulation(8:52) You're not broken—your hormones are talking(13:17) Even doctors weren't taught this(18:03) Food, not supplements, changes mental health(21:05) Louise's raw story of misdiagnosis and healing(26:55) Why symptoms matter more than diagnoses(29:55) Acceptance, awareness, and activity: The 3 A's(33:35) Perimenopause can start in your 30s(39:39) Caffeine, cortisol, and anxiety spirals(42:21) Reversing ADHD-like symptoms with nutrition(46:57) Rewriting family health stories(52:26) When diets go too far and trigger panic(58:16) Why generalized advice doesn't work(1:04:27) Everyday wisdom from a real women's community(1:12:21) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Midlife can feel like a storm, between careers, kids, marriage, and the shifting tides of perimenopause. But what if the chaos is calling you to recalibrate instead of collapse? In this raw and relatable episode, Louise, a leading expert for perimenopausal active women and runners, takes you inside her personal season of reflection and reveals three powerful strategies that are helping her stay grounded, energized, and fulfilled.After a pivotal spring break, a reset race-day goal, and turning down major national recognition to honor her husband's military career, she opens up about the resentment, frustration, and fierce love that shape the lives of high-achieving women. She shares how she's building a better rhythm in three key areas—intimacy, movement, and nutrition—by defining cadences that reduce stress and increase success.This episode is a call to rethink the pressure to do it all and instead focus on what matters most. You'll gain practical tools, a dose of solidarity, and a reminder that structure creates freedom, especially in the demanding middle years. Whether you're a runner, a mom, a partner, or all three, this one's for you.Download Our Free Breaking Through Wellness Monthly Planning Calendar Here: https://www.breakingthroughwellness.com/blog/freecalendar Link to check out our multi award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(6:10) When personal sacrifice feels heavy(9:08) The mental load of midlife women(13:09) Refusing to decline in your 40s(16:30) Are you and your partner growing apart?(21:19) Learning from different life philosophies(23:07) The power of cadence in marriage(28:55) Creating a fitness cadence(33:33) Why macro tracking isn't enough(36:51) Alcohol, food, and inflammation(42:49) Goal-setting for real-life events(46:52) Aging, dopamine, and craving(51:22) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
What if perimenopause could be your comeback season instead of your slowdown? In this episode, Louise, one of the world's leading health, fitness, and perimenopause practitioners, shares seven powerful and practical ways to boost speed and performance during perimenopause, inspired by her own race day breakthroughs and coaching hundreds of women through similar wins. Whether you're chasing personal records or simply running for joy, this episode is filled with real-life wisdom, hormone-smart science, and easy-to-apply tips to help you thrive, not just survive.Learn how trimming distractions, regulating cortisol and your nervous system, rethinking your fueling strategy, and finding the right music can transform your performance and well-being. You'll hear relatable stories, mindset shifts, and race day takeaways that speak to every type of runner, from the ambitious road-loving goal setter to the joy-filled, easy going trail lover. This is about doing what works now to align your actions with your changing female physiology, not what used to work, and loving the process!Download Our Free Breaking Through Wellness Monthly Planning Calendar Here: https://www.breakingthroughwellness.com/blog/freecalendar Link to check out our multi-award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(6:01) Trim the fat and regain focus(15:08) Nervous system regulation 101(17:35) Mastering the art of adjustment(20:50) Rethinking traditional carb loading(28:39) Smarter race day fueling(32:25) Find your tribe to thrive(34:49) Music as a performance booster(40:19) Embracing new PRs in menopause(44:53) Natural bone health transformation(46:48) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Training hard and eating well but still feeling stuck with stubborn stuck fat that won't budge or lack of seeing significant body composition changes? You're not alone—and it's not your fault. In this powerful episode, Louise, one of the world's leading women's health, fitness and performance experts, breaks down five hidden reasons why ambitious active women and runners aren't seeing the body composition changes they work so hard to achieve. She reveals why general population diets work against endurance athletes, the real impact of coffee creamers, why vegetables are your fat-loss and hormone balancing bestie, and how proper carb timing that works with your changing hormones can transform your workouts, recovery, perimenopause symptom management and physique! She also shares honest stories, practical fixes, and essential mindset shifts to help you break through plateaus without giving up your love for running, lifting, or living life to its fullest.If tired of feeling overwhelmed, frustrated, confused, and stuck, this episode will show you that a better performing, more healthy, happy and vibrant body is possible—with simple shifts that honor the active, ambitious woman you are!Link to check out our multi award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(4:41) The problem with GenPop diet advice for active women(14:17) Coffee creamer: the sneaky saboteur(18:21) Why eating vegetables is non-negotiable(24:36) The big mistake: low-carb after exercise(28:10) Tips for fueling right if you can't eat post-workout(32:14) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Ever feel like you're doing everything right—but your body has other plans? In this raw and relatable episode, Louise, one of the world's leading experts for perimenopausal runners and runners with a history of hormone-related concerns, opens up about her latest race day experience that was hijacked by perimenopause symptoms, mindset struggles, and hormonal chaos. From early wakeups and surprise cramps to hydration mishaps and mental battles, she shares it all—the good, the bad, and the hilarious. But this isn't just a story; it's packed with practical tips for runners in perimenopause: why symptoms occur, how to fuel before and after a race, why pre-hydration matters more than ever, what to do when anxiety creeps in, and how to adjust your training goals with compassion.If you've ever questioned whether it's your period, perimenopause, or just being undertrained—this episode will make you feel seen, understood, and better prepared for your next run. Ready to finally understand why your body is talking to you and exact strategies to do something about it so you can look, feel and run your best for life? Learn, laugh and level up with Louise today!Link to check out our multi award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/Link to our Fullscript to save 20% off supplements mentioned, such as Trace Minerals, Maca & more under “Favorites”: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Heads up: A small portion of all sales goes back to support us. Thank you in advance!Link to my blog article, “Long Run Fueling Strategies That Change The Game Age 35 & Beyond”: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyondTake advantage of our podcast listener discount and save 20% off all of Kion's science-backed clean products: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(5:45) How life stress impacted training(7:26) Setting race goals post-hiatus(9:36) Overcoming "you're not built to run" messaging(11:07) Nervous system expansion through discomfort(12:51) Red flags from HRV and cycle timing(15:19) Nutrition missteps and sleep disruption(18:00) Caffeine, urination, and hydration lessons(20:08) Pee pants and hydration check-in(21:44) Fueling right 2 hours before the race(24:09) Cramping, panic, and hormonal self-talk(25:54) Hydration adjustments for perimenopause(28:39) Race pacing and emotional rollercoaster(30:38) A powerful moment of self-recognition(33:09) Race-week mindset rituals and meditations(34:22) Finding belonging through community(37:21) The truth about post-race recovery(39:11) Easy tips to optimize protein intake(42:42) Adjusting race pace for health first(44:50) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
Ever feel like your body isn't keeping up with your goals—even though your mind is all in? In this raw and empowering episode, Louise, one of the world's leading exercise physiologists specializing in active women and recreational runners, shares her personal journey as a dedicated runner navigating fat loss, muscle building, and hormone health during perimenopause. Speaking to ambitious, active women who love to move but are frustrated by stubborn weight, low energy, or confusing fitness advice, Louise breaks down why the “eat less, move more” mindset just doesn't work in this phase of life.You'll learn why undereating can backfire, how to fuel smart for performance and fat loss, and why tracking progress with photos—not the scale—is key. Louise also opens up about balancing performance goals with hormone health, and why honoring your body's signals (like hunger before bed or fatigue during a run) is not failure—it's power.Whether you're a run-walker or marathoner, this episode offers practical tools and compassionate wisdom for staying strong, vibrant, and confident through life's changes.Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/ Get our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Code “LOUISE” saves on all of your future orders.Episode Highlights:(0:00) Intro(4:43) The complexity of fat loss for runners(6:09) Why constant calorie deficits fail(7:55) The knowledge gap in women's health(10:06) Rewriting the story of female runners(11:42) What's working inside the community(13:39) The truth about body composition scales(14:48) The best ways to track progress(17:16) Training smart in perimenopause(19:38) Listening to your body = success(25:55) When to return to maintenance calories(29:45) Why fat in the morning matters(31:23) A sample hormone-healthy recovery meal(37:20) Protein, perimenopause, and performance(41:34) Breaking through mindset and nutrition blocks(43:26) Finding your “I don't want to grow up” boundary(48:51) For the well-read but still confused(56:10) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
In this heartfelt solo episode, Louise, one of the world's leading perimenopause fitness experts and integrative health practitioners for everyday female runners age 35 & beyond, opens up about a major shift—taking a big social media break to reclaim her focus, health, next-level fitness, and joy. She reflects on how this decision led to deeper connections within her private community, even better results for her clients, and a renewed sense of purpose. If you've ever felt overwhelmed by information, distracted from the goals that mean the most to you, or disconnected from your body, this conversation is for you!Louise discusses how stepping away from the constant noise and misleading marketing helped her and her clients achieve incredible physical, emotional, and even spiritual breakthroughs. She explores the pressure of social media, the toll it takes on female confidence—especially in perimenopause—and why simplicity, science, and support matter more than ever. You'll also hear about real transformation stories, practical hormone optimization and fitness insights, and how to tell if you're a "moderator" or an "abstainer" when it comes to social media and even snacks!If ready to confidently step into your highest level self in mid-life, this episode will make you stop, think, and realign your own vibrant healthy life. Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/ Get our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Code “LOUISE” saves on all of your future orders.Episode Highlights:(0:00) Intro(2:45) Impact of leaving social media and the growth of a private, focused community of high-vibe recreational runners maximizing their perimenopause potential with female-specific science, simplicity, and less stress(7:53) What to expect on upcoming episodes, including Louise's race day struggles and how to fuel, live, and train with your changing hormones(10:33) The decision to leave social media and regaining vibrant health, focus, and hormonal balance(16:12) Realizing the cost of distraction and recommitting to family and purpose(21:07) Coaching insights: confidence, community, and calling out excuses(25:08) Abstainer vs. moderator mindset for food and habits(30:45) Financial peace, family focus, and a desire for simplicity in success(37:40) Aging with intention, reconnecting with your body, and podcast wrap-up(44:17) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
In this episode, we explore what it really takes to thrive as a recreational runner during perimenopause and menopause. With so much misinformation out there, especially in traditional fitness, fat loss, and running advice, Louise, one of the world's leading women's health, fitness and performance experts, gives us a fresh perspective rooted in female-specific science.You'll hear real-life stories, from Louise advocating for female-specific methods with Nike pro coaches, to the everyday runners she supports in ditching weight gain, hormone shifts, fatigue, and injuries—and how they are rewriting their wellness with smarter training designed to work with their uniquely changing hormones, strategic fat loss designed for the ambitious active women, and holistic methods that maximize recovery. Whether you're running ultras, chasing BQs, trying to heal your thyroid, or just trying to feel good in your body again, this episode is packed with validation, clarity, and support.If you've been told to give up running, or you're overwhelmed by the noise around what you should be doing, this is your space to explore the gray. You deserve to feel strong, fit, and energized—without sacrificing your love of running.Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/ Get our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Code “LOUISE” saves on all of your future orders.Episode Highlights:(0:00) Intro(2:55) The current fitness landscape & misleading anti-running messages(3:47) Why the host is passionate: her story, credentials & purpose(7:01) Understanding the gray area in running and perimenopause(9:13) Weight gain, hormone issues, and navigating the desire for more(13:22) The conflict between marathon training and fat loss goals(16:40) Case study: ultra runner adjusting methods for female physiology(21:39) Frustration with outdated male-centric training advice(24:35) Managing autoimmune symptoms while balancing race goals(28:01) Running's impact on thyroid, hormones & recovery(31:24) The role of strength training vs. yoga & Pilates(34:29) Creating confidence and building community(40:16) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
In this empowering episode, your host Louise, a multi award-winning women's integrative health practitioner, performance scientist and one of the world's leading exercise physiologists specializing in the needs of active women and recreational runners, opens up about her personal journey through the broken U.S. healthcare system—sharing real frustrations, devastating setbacks, lessons learned, and practical strategies to help you advocate for your own vibrant health and fitness. From being dismissed for "looking healthy" to getting denied essential labs, she highlights the challenges many women face, especially ambitious active women facing hormone challenges and frustrating peri/menopause symptoms.You'll learn how to prepare for a doctor's visit, including ideas of what labs and screenings to request, how to present your health history effectively, and why walking in with confidence and clarity matters. She breaks down how to blend traditional and integrative medicine for optimal care and stresses the importance of tuning into your body over relying solely on expensive tests.Whether you're trying to get answers, ditch symptoms, reverse setbacks or take a more proactive approach to your holistic wellness, this episode will leave you informed, fired up, and equipped to take charge of your healthcare journey!Ready to level up your knowledge of getting the holistic care you deserve? Let's freaking go! Tune in and take action today!Check out Function Health, using our referral link here: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 If you use our link, a small portion of the sale goes back to support our work at Breaking Through Wellness & this podcast. Thank you!Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/Get our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Code “LOUISE” saves on all of your future orders.Episode Highlights:(0:00) Intro(2:10) Why women's healthcare is failing and the personal motivation behind this episode(4:30) Early struggles with hormonal health and long-term impact(5:56) What Breaking Through Wellness offers and how it supports clients(7:04) How to advocate confidently at your doctor's visit(9:10) The problem with denied labs like Vitamin D and A1C(10:54) Using Function Health and customizing lab insights(12:45) Why blood tests aren't always best for hormone tracking(14:25) The frustration of functional medicine being dismissed(19:49) Advocating with lab printouts and history(22:19) Preventive screenings to include in your checklist(25:11) Liver health and when to request an ultrasound(29:54) Advocating for cardiology referrals at age 40(32:38) DEXA scans, bone health, and why you should start early(35:07) Advanced bone health labs (CTX and P1NP)(38:18) What to do if you're denied or dismissed(41:01) A look at intTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
If you've been told to give up caffeine completely during peri/menopause, it's time to set the record straight. In this episode, Louise, a multi award-winning exercise physiologist, women's integrative health practitioner, and performance scientist, breaks down the myths around caffeine, cortisol, anxiety, and belly fat—and how they're actually all connected!You'll learn why having caffeine on an empty stomach is counterproductive, how to fuel properly before workouts, and why over-caffeination is, without a doubt, making your anxiety worse. She also covers the best caffeine timing, types, doses, brands and most importantly, how to use it without wrecking your hormones! Get ready to compare female-specific science and considerations to cutting-edge generalized performance science so you can be fully empowered to work with your female body, not against it. Additionally, you can learn if you are genetically a slow or a fast caffeine metabolizer (without needing expensive genetic tests).Louise discusses why caffeine often gets blamed for hormonal imbalances (and why that's not the full story), how stress and cortisol levels affect fat storage, bone, and muscle loss, and the best way to pair caffeine with food for sustained energy and hormone support. Plus, she shares why cutting off caffeine by noon or earlier can improve your sleep, mood, mental health, and recovery, along with a simple hack to reset your caffeine tolerance—without quitting cold turkey.Tune in for practical, science-backed strategies to help you enjoy your coffee without the hormonal chaos. If ready to reclaim your best holistic health, vibrance, and badass fitness results, this episode is for YOU!Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/ Get our podcast listener discount of 20% off Kion's science-backed essential amino acids & excellent clean low acidity coffee at https://www.getkion.com/maximizing Code “LOUISE” saves on all of your future orders.Explore our masterclasses on maximizing sleep, gut health, libido & more here: https://www.breakingthroughwellness.com/store Episode Highlights:(0:00) Intro(4:58) The problem with having caffeine on an empty stomach(6:02) How cortisol affects fat loss, muscle growth & hormones(9:41) Common mistakes women make with caffeine & exercise(13:06) How caffeine impacts sleep, anxiety & weight gain(21:39) The right caffeine dosage & why timing matters(27:39) How caffeine metabolism affects your body differently(31:06) The caffeine-anxiety connection & how to fix it(35:55) The easy way to reset your caffeine tolerance(41:04) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
In this episode, Louise, a multi industry-leading expert for peri/menopausal active women and runners, dives into 10 critical concepts every woman should reconsider during peri/menopause. From outdated medical advice to misleading nutrition trends, she cuts through the noise and focuses on science-backed strategies to help you feel strong, energized, and in control of your health.Women struggle with misinformation about hormones, nutrition, and fitness during this stage of life. Get ready to open your mind to new concepts that work with your changing female physiology, not against it! Louise talks about why fasting, low-carb diets, and excessive running can harm your body rather than help it plus what to consider instead. Often overlooked nuances specific to recreational runners, endurance athletes and fitness lovers are discussed. She also breaks down the truth about HRT per current female-specific science, adaptogens, and why trusting every new "science-backed" trend might not be in your best interest. If you've ever felt confused by conflicting peri/menopause advice or frustrated by doctors who don't fully understand your love of exercise and movement, this episode will empower you to make informed decisions. Tune in for practical insights that will help you fuel your body to perform its best, protect your metabolism, and build kickass strength to maximize longevity in the active life you love!Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/Get our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Code “LOUISE” saves on all of your future orders.Episode Highlights:(0:00) Intro(5:16) Recognizing perimenopause symptoms and why they vary(8:31) Why most doctors don't have answers for perimenopause(11:33) The truth about HRT in your 40s (and when it actually helps)(16:29) Why fasting can destroy hormones for active women(22:53) The dangers of low-carb diets in perimenopause(27:08) Rethinking the “no eating before bed” myth(33:01) How processed foods impact hormones and metabolism(45:00) Are adaptogens really helping or just a quick fix?(49:09) Supplements: What you actually need (and what's a waste)(57:26) Why the 80/20 running rule isn't working for perimenopausal women(1:06:19) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
In this empowering episode, Louise explores five key mindset shifts that can help women over 35 regain their strength, confidence, and vitality. If you've been feeling overwhelmed by conflicting health advice, struggling with shifting hormones, or wondering if you still have what it takes to be an athlete, this episode is for you. As one of the world's leading perimenopause experts and best-selling mindset authors, Louise talks about how to prioritize yourself without guilt, fuel and train like an athlete to see real changes, and break free from the obsession with the scale by focusing on real progress. You'll also learn how to develop the mental grit to push through challenges and find a supportive community that lifts you up. Your body is capable of more than you realize—it's time to step into that power. Whether you're a runner, a fitness enthusiast, or just looking to feel strong again, these mindset shifts will help you take back control of your health and well-being.Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/Link to purchase Louise's best-selling mindset book “The Art of Breaking Through: 5 Simple Steps to Take on Any Challenge & Tackle Self-Doubt”: https://amzn.to/3CFng2OGet our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Code “LOUISE” saves on all of your future orders.Episode Highlights:(0:00) Intro(2:33) Navigating misinformation in women's health & fitness(4:35) Acknowledging that you are an athlete(8:30) The power of belief and how it affects your progress(13:30) Mindset Shift #1: Me First Mentality(24:26) Mindset Shift #2: Fuel, Train & Live Like an Athlete(27:16) Mindset Shift #3: The Scale Is A Terrible Progress Tracker(28:25) Mindset Shift #4: Digging Deep When It Gets Hard(39:14) Mindset Shift #5: Finding Your Tribe & Loving Them Hard(46:13) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
In this episode, Louise, a multi award-winning women's integrative health practitioner, performance scientist, and one of the world's leading exercise physiologists specializing in active women and recreational runners, shares essential, female-specific supplement strategies for active women and endurance athletes. Drawing from over 22 years in exercise, nutrition, and wellness, she breaks down the science behind smart supplementation and explains how proper timing and high-quality, third-party tested products can support your best health. Key insights include, if you need it, taking vitamin D in a fat soluble liquid paired with vitamin K in the morning for optimal absorption, and using magnesium bisglycinate at night to support relaxation, sleep and mitigating PMS symptoms. This episode also highlights the benefits of essential amino acids and whey protein for muscle recovery, the importance of evidence-backed collagen dosing (paired with vitamin C) for joint and skin health, and why a purified form of creatine is preferable to protect liver function as we age. Furthermore, host Louise advises avoiding melatonin and overly stimulating pre-workout supplements, which can make perimenopause symptoms worse. She emphasizes that fueling your body properly with strategic whole foods, portions and meal composition that support hormone production, gut health and metabolic health is key to long-term energy, hormone balance, fitness and overall well-being. This straightforward advice empowers listeners to make informed, personalized choices on their supplement regimen, while considering their personal goals, body's needs and lifestyle.Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/ Link to save 20% on high-quality supplements in our Breaking Through Wellness Fullscript here: https://us.fullscript.com/welcome/breakingthroughwellness/store-startGet our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Code “LOUISE” saves on all of your future orders.Link to explore Nutrience multivitamin: https://sn183.isrefer.com/go/nutreince/breakingthroughwellness/Episode Highlights:(0:00) Intro(2:31) Female-specific supplement essentials(4:18) Ethics and quality in supplement choices(13:42) Vitamin D insights(17:12) Magnesium for sleep(20:04) Aminos and protein benefits(30:45) Creatine and liver support(34:25) Multivitamin tips and supplement rotation(39:11) Supplements to avoid(46:30) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
In this episode, Louise, a multi-award-winning expert for perimenopausal active women and runners, explores why the scale fluctuates during perimenopause and how to navigate weight changes without frustration. She shares her personal journey with shifting hormones, stress, and weight fluctuations, shedding light on how these factors impact body composition. She breaks down the role of stress, sleep, and hormones in weight gain and loss, explaining why perimenopausal weight changes aren't always linear and how to track progress effectively. Louise also discusses the importance of nutrition, hydration, and protein timing for fat loss and muscle building, along with practical strategies to stay on track despite emotional and hormonal challenges. Most importantly, she emphasizes why mindset and consistency matter more than the number on the scale. If you've ever felt discouraged by weight fluctuations, this episode will give you the tools and confidence to work with your body, not against it. Tune in and take control of your health with a smarter, more sustainable approach!Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/ Get our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Episode Highlights:(0:00) Intro(4:34) The reality of weight fluctuations during perimenopause(5:51) Nutrition strategies to optimize metabolism and hormone balance(7:31) The impact of stress, sleep, and emotional challenges on weight(11:39) Why understanding your cycle prevents unnecessary frustration(15:10) Real-life strategies for staying on track despite setbacks(18:53) Long-term mindset shifts for sustainable progress(23:49) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
In this episode, Louise, one of the world's leading women's health, fitness, and performance experts, dives into the myths and realities of HIIT (High-Intensity Interval Training) and cortisol management for women over 35, especially fitness enthusiasts, runners and those recovering from injuries. With so much conflicting advice out there, she clears the confusion and shares science-backed strategies that align with your changing hormones and female physiology.She breaks down how to structure HIIT in a way that works with and not against your female body, helping you mitigate burnout, health, hormone and fitness decline. More HIIT isn't better— the right amount and type is key to seeing results without over stressing your system. She also explores the importance of proper fueling, strength training and holistic stress/cortisol management in optimizing performance, body recomposition and fat loss. For runners, Louise discusses how to safely incorporate speed work and keep it productive to avoid draining your energy and hormones. She shares examples of her innovative training methods that empower female runners around the world to run strong, happy and injury-free at any age. You'll learn why incline walking can be a game-changer if physique changes are also your priority. Plus, if you're dealing with injuries, she shares smart adjustments to keep you fit and toned while supporting recovery. If you're ready to train smarter to feel, look and perform your best, tune in today!Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/Get our podcast listener discount of 20% off Kion's science-backed essential amino acids & more at https://www.getkion.com/maximizing Episode Highlights:(0:00) Intro(3:01) Understanding the different tiers of fitness expertise(7:30) The foundation: Fueling and training to build hormones(8:29) The truth about HIIT and hormone balance(11:27) How runners should incorporate HIIT without burnout(14:55) Metabolic conditioning for physique changes(19:07) HIIT for injured runners—what's safe and effective(21:00) Why incline walking is a secret weapon for runners(23:45) Real client transformations with smarter training(27:46) Strength training vs. HIIT—why they should be separate(31:55) OutroTune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram
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