Maximizing Fitness, Fat Loss & Running Through Perimenopause

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

In today's episode, Louise, one of the world's leading fat loss experts, talks about one of the biggest fat loss mistakes women make—going too hard, too fast—and what to do instead for long-term success. If you've tried every diet, trending supplement, hack or intense workout routines only to gain the weight back, you're not alone. The world is full of conflicting and misleading advice, especially for women in perimenopause.Louise shares insights from her science-backed approaches to sustainable fat loss, especially as hormones change age 35 and beyond. It's not about cutting calories to the extreme or burning yourself out with exercise. Instead, it's about working with your changing female physiology—supporting your metabolism, hormones, energy, and gut health so your body can burn fat and build muscle naturally.She also walks us through what happens inside her award-winning customized coaching program, from detailed personalized food logs identifying why your unique body is stuck, to a daily nutrition framework that addresses root causes of perimenopause health, hormone and fitness decline, Louise explains why patience and consistency are the real keys to success. Plus, she touches on the importance of sleep, stress management and consistent fitness progression.If you're tired of the yo-yo dieting cycle or stuck stubborn fat and want strategies that actually work for your body long-term, this episode is for you. Let's get you feeling strong, energized, fit, fabulous and confident again!Save $10 on our How to Unshit & Maximize Your Sleep Mini Course with code BADASS10 here: https://www.breakingthroughwellness.com/offers/RGFXoQBn/checkoutGet our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/Take our Strength & Injury Prevention for Women Runners 30+ here: https://www.breakingthroughwellness.com/offers/NvSGXnLm 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(4:52) Common fat loss mistakes women make(6:41) Why quick-fix diets don't work long-term(7:51) The foundation for lasting fat loss(9:51) What Louise's coaching program offers(12:26) How Louise personalizes nutrition for each client(14:30) Why your body needs more food, not less(18:42) How to fuel your body for better metabolism(21:18) The right way to add exercise for fat loss(25:49) Why extreme calorie restriction is damaging(31:54) The right way to progress exercise for results(38:21) Key takeaways & action steps for success(44:42) 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 wonder why people say women can't get bulky, when if you pick up your head and look around, clearly we can?! Let's talk about what you need to know if your strength training is producing results that leave you puffy and frustrated.In this episode, award-winning women's integrative health practitioner, scientist, and exercise physiologist Louise Valentine shares practical fitness and physique strategies designed specifically for active women navigating perimenopause. She explains what to consider when looking to optimize your training for strength, health, and aesthetic goals without over-stressing your body. Such tips consider years of clinical practice and cutting-edge female-specific science, which is essential for active women and runners age 35 and beyond to understand in order to improve health and fitness rather than being the root cause of promoting our own health, hormone, and fitness decline. Ready to take back your power to thrive?Louise highlights the importance of working with your changing hormones, emphasizing how female physiology influences strength training and physique goals, and why science-based, personalized programming is key. She debunks common myths, like the belief that women can't get bulky, and clarifies how lifting heavy without the right strategy can sometimes lead to puffy, inflammed look or undesirable physical changes in body shape. Louise also dives into the benefits of targeted training and shares her innovation using a concept she calls metabolic conditioning. Enjoy this efficient and effective strategy for toning areas like your arms, shoulders, and thighs! Finally you'll also learn how to embrace the value of mindful, gradual progress over quick fixes for sustainable health and fitness success.Whether you're aiming to feel and look great this summer, set a new energized running personal best, or sculpt your best lean, feminine physique, this episode offers actionable insights to help you thrive with grace, confidence, and competence in achieving your goals.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(3:42) Myths about women getting bulky and addressing misinformation in fitness(8:48) How to balance strength training and aesthetics(12:13) Science-based training for better physique and injury prevention(26:23) Using metabolic conditioning to target fat loss and improve performance(34:06) Strategies for maintaining a lean physique over time(37:08) 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 Stacey's inspiring transformation journey during perimenopause. Stacey, a health education specialist with a robust background in diabetes education, nutrition, running, and overall health and fitness, shares her struggles with severe depression, hormonal imbalances, perimenopause symptoms and the frustrations of unsustainable diet trends. By embracing a holistic approach to nutrition, fitness and wellness lifestyle strategies, Stacey discovered how small, science-backed intentional changes could have a huge impact on her health and performance. From dealing with sleep issues, headaches, and constant fatigue, she explains how adjusting her nutrition, fitness routine, and mindset helped her feel vibrant and energized again. Stacey emphasizes the importance of proper nutrition, showing how eating strategically for hormone health can boost mood, energy, and physical performance. She also highlights the benefits of a balanced fitness approach, proving that sometimes less is more—focusing on smart female-specific running and strength training methods can reduce injuries and boost metabolism. Simple habits like seed cycling, reducing supplement and medication use replaced with strategic hydration and fueling protocols, and optimizing sleep made a big difference for her, demonstrating how small changes can lead to major improvements. Above all, Stacey's story is a reminder that patience and a long-term perspective are key to lifelong sustainable results and a true holistic transformation.Whether you're navigating perimenopause or just looking for a fresh approach to health and fitness, this episode offers practical tips and inspiration to help you thrive.Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/Take our Strength & Injury Prevention for Women Runners 30+ here: https://www.breakingthroughwellness.com/offers/NvSGXnLm 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(2:49) Growing up with conflicting messages about health and body image(5:03) Breaking free from unsustainable diets and understanding prevention(6:51) The importance of a holistic approach to fitness and well-being(9:18) The negative effects of extreme fasting and finding balance(13:30) Nutrition's impact on sleep, headaches, and overall health(20:16) How less is more in running and fitness(29:03) Tools and strategies that made the biggest difference(42:22) Redefining success: focusing on health over weight loss(57:43) Stacey's goals for the new year and advice for thriving in perimenopause(1:06:08) 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

Welcome to 2025! In this inspiring episode, Louise takes a deep dive into the unique challenges and opportunities of navigating fitness, nutrition, and lifestyle strategies during perimenopause. Reflecting on the lessons of 2024, she shares her vision for redefining her relationship with running, strength training, and hormonal health in the year ahead.Louise, one of the world's leading health and fitness experts, sheds light on why traditional training methods often fall short for women in perimenopause, emphasizing the need for science-backed strategies that align with their changing physiology. She highlights the role of holistic nutrition in supporting hormonal health and sustaining energy levels. Balancing body composition goals with endurance training can be tricky, but Louise offers practical insights to help women pursue both without compromise.A recurring theme is the power of community and personalized coaching in reaching fitness milestones. Louise shares details about her upcoming group coaching programs designed to address the specific physiological needs of women, fostering connection and offering actionable guidance to drive optimum holistic results.Whether you're aiming to set personal records or redefining your fitness journey, this episode is filled with expert tips and encouragement to help you thrive in 2025. Tune in for a refreshing perspective on perimenopause and how to turn this season of life into an opportunity for growth and empowerment.Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/If interested in joining our Total Body Transformation program, you can email Louise directly at support@breakingthroughwellness.com  If you listened to this episode and thought, "Let's freaking go!", we welcome you in our fierce and feisty crew of ambitious active women and runners ready to level up instead of lose it!Episode Highlights:(0:00) Intro(3:35) Navigating perimenopause and its impact on fitness and nutrition(5:25) Adapting training methods for hormonal changes and performance(8:22) Science-backed approaches to strength, running, and body composition(13:06) The role of community in maintaining fitness and mental health(21:24) Louise's vision for empowering women through coaching programs(29:50) Focusing on joyful, sustainable running practices(34:08) Celebrating resilience and looking ahead to a strong 2025(35:35) 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

In this episode, we dive into the challenges of working with our changing hormones age 35 and beyond, aka perimenopause, and how to reclaim vibrant health through simple female-specific lifestyle, nutrition and fitness changes. Your host, Louise, a multi award-winning women's integrative health practitioner and performance scientist, shares her personal journey of overcoming hormonal imbalances, gut issues, and genetic challenges, offering practical tips to improve your health and fitness naturally.We break down how hormonal shifts, like declining estrogen, can affect cholesterol and heart health. We explore cutting-edge biomarkers, clinical findings and what we can do about it. This episode encourages women in their 30s and beyond to take charge of their well-being with regular lab checks, proactive holistic health and performance monitoring. Instead of counterproductive messaging that medication is the only solution, the focus is on strategic nutrition, smart supplementation, and female-specific exercise strategies to feel, look and perform your best.Another key takeaway is the importance of community. A supportive group of like-minded ambitious active women and runners can keep you motivated, share innovative tips, and empower you to stay on track during perimenopause's many ups and downs. You'll also learn actionable ways to lower LDL cholesterol, reduce inflammation, and use tools like the Function Health platform to understand your unique female physiology better.Whether you love fitness, endurance sports, or are looking to live a long, healthy and vibrant life, this episode offers simple, empowering strategies to take control of your holistic well-being.Join Function Health & own your health with 110+ biomarker insights with us here:  https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/Save 20% off healthcare's best supplements & wellness products with Louise's curated picks in our Fullscript portal here: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(3:16) Louise's health journey: Overcoming hormone and fitness struggles(6:10) Advocating for health: Navigating traditional vs. functional medicine(7:28) Understanding LDL cholesterol: Impact of lifestyle and genetic factors(12:17) Hormonal changes and cardiovascular risks in perimenopause(19:13) Personalized health monitoring: Tools and platforms to try(25:06) Dietary strategies: Reducing inflammatory foods and optimizing nutrition(35:52) Targeted supplementation: Omega-3s, red yeast rice, and more(43:51) Importance of community: Sharing resources and experiences(1:02:21) 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

In this episode, Louise opens up about her personal journey breaking through life-altering health, autoimmune, hormone, fitness and running challenges. She reflects on her recent lab results, celebrating wins like reversing hormone imbalances and managing autoimmune symptoms, while also sharing lessons learned from setbacks, frustrating poor advice, and the dismissal of her symptoms along the way.Louise, a multi award-winning women's integrative health practitioner, performance scientist and one of the world's leading exercise physiologists, emphasizes the importance of a strategic holistic, food-first approach to improving hormone balance, gut health, metabolism and energy levels. She breaks down how simple strategies—such as writing down meals, incorporating functional foods like Brazil nuts and seeds, and responding properly to our body signals like fatigue, cravings, or inflammation—can drive meaningful change. Rejecting extreme diets, fitness fads and outdated advice, Louise advocates for sustainable, science-backed nutrition, fitness and lifestyle habits that nurture long-term health and vitality in active living.She also highlights the benefits of her Academy, which equips active women and runners with tools to align nutrition, fitness, mind-body health and running methods with their unique female physiology, empowering us to thrive at any age! This episode is packed with practical tips, relatable struggles, and inspiration for women looking to move beyond quick fixes and embrace lasting wellness. Louise's transparency and dedication to redefining women's health, fitness and running make this an episode you won't want to miss!Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading Academy & results for active women & runners age 35 & beyond.Episode Highlights:(0:00) Intro(2:04) Reflections on celebrating progress and reversing hormone imbalances(5:37) Announcement of targeted coaching program for female runners(18:43) Setting realistic timelines for health improvements(29:13) Practical tips for restoring hormone balance and energy(37:19) The importance of community and support(44:23) Seed cycling and other nutrition strategies(54:24) The impact of small lifestyle changes, like post-meal movement(56:41) Key takeaways on taking charge of your health journey(1:01:24) 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

In this episode, we explore practical strategies to help you run through the winter months with confidence and ease. Whether you're a seasoned runner or just starting out, you'll find tips to stay warm, safe, and motivated—even when the temperature drops.Our host, Louise, a leading performance scientist, exercise physiologist and women's health practitioner, shares valuable gear recommendations and simple hacks to tackle common cold-weather running challenges like freezing hands, poor circulation, and slippery conditions. From the benefits of compression stockings to layering techniques that actually work, you'll learn how to stay comfortable and reduce your risk of injury in icy weather.We also dive into how your body changes with age and the impact of hormones on fitness and circulation. Plus, hear a fun and inspiring take on setting pregnancy running goals and how these lessons can help all women tap into their inner strength.If you're looking for actionable advice and a dose of inspiration to keep moving this winter, this episode is for you. Tune in and discover how to stay active, healthy, and empowered all season long!Find Jobst compression stockings here: https://amzn.to/4imfJpAExplore award-winning resources & services to thrive through perimenopause with more energy, less stress and sustainable success with our new free advanced training, free nutrition guide and Badass Breakthrough Academy at https://www.breakingthroughwellness.com/Episode Highlights:(0:00) Intro(2:43) Running in extreme cold: personal stories from negative 17°F runs(5:28) Cold-weather tips: Compression stockings, circulation hacks, and safety(6:51) Pregnancy running: Achieving marathon goals safely(8:51) Postpartum recovery: How compression gear aids circulation and fitness(12:07) Keeping hands warm: Gear options and cheap hacks(14:10) Protecting lungs in cold air with buffs and gaiters(17:43) Shoe and grip tips for icy conditions: Yak Trax and trail running shoes(23:30) Individualized strategies for staying warm: Hot hands and temperature thresholds(25:12) 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

Seeking support to thrive through perimenopause with more energy, less stress and sustainable success? Our new free training, free nutrition guide and world-leading Academy are for you at https://www.breakingthroughwellness.com/Take our All About Gut Health Mini Course here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout Get our podcast listener discount of 20% off Kion's high-quality clean whey protein, essential aminos, creatine, colostrum & more at https://www.getkion.com/maximizing In this episode, Louise – one of the world's leading fitness experts and women's integrative health practitioners – explore the profound impact of gut health on energy, hormonal balance, and overall well-being. She unpacks cutting-edge practical strategies to optimize your gut health, such as best practice dosing and types of fermented foods to add to your diet, finding the right balance of exercise-induced stress, and reducing inflammation. The discussion sheds light on novel strategies to thrive through perimenopause using easy, science-backed methods shared by leading experts.You'll gain actionable insights into selecting and incorporating fermented foods like sauerkraut, kefir, or Bulgarian yogurt into your daily routine. Discover how exercise, when done in the right dose, can enhance gut health and reduce inflammation, supporting both physical and emotional well-being. Additionally, explore nuances specific to dedicated runners and fitness lovers, when exercise can be counterproductive and wear away at our gut wall lining. Louise addresses the importance of recognizing gut challenges like SIBO before introducing fermented foods, ensuring a tailored and effective approach.Whether you're an active woman, runner or simply seeking vibrant health, these strategies will empower you to achieve sustainable wellness and improved performance. Join the Breaking Through Wellness community and start transforming your health, fitness and performance with these simple, science-based approaches!Episode Highlights:(0:00) Intro(3:19) Speaker's background in health research and wellness coordination(7:56) The foundational role of gut health in energy, hormones, and performance.(10:15) Strategies for incorporating fermented foods into daily meals(15:10) Signs to watch for when starting fermented foods and family health benefits(19:00) The importance of high-quality fermented foods and their storage tips(22:32) Inflammation reduction through gut health for thriving in perimenopause(24:26) Introduction to the group coaching program and a call to action(25:56) 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

Links to Resources Mentioned:Don't miss the arsenal of resources to superpower your success now available at https://www.breakingthroughwellness.com/   Our new free training is live! "How to Unlock Your Perimenopause Potential With Less Stress", plus our free nutrition guide & free 30-minute consult for those ready to join our new monthly membership or industry-leading 1:1 Academy!Order Lifewave's glutathione patch on our Breaking Through Wellness Lifewave website here: https://www.lifewave.com/breakingthroughwellness  Click on “Shop” then “Y-Age Product Line” to order.Take our free masterclass on how Lifewave phototherapy patches work here: https://www.breakingthroughwellness.com/lifewaveGet 20% off Kion Aminos, Colostrum & high-quality Omega here:  https://www.getkion.com/maximizingGet 20% our all of high-quality supplement recommendations in our Fullscript here: https://us.fullscript.com/welcome/breakingthroughwellness/store-startTake our All About Gut Health Mini Course & save $10 with coupon code “BADASS10”: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutIn this episode of Maximizing Fitness, Physique, and Running Through Perimenopause, host Louise Valentine, a multi award-winning women's integrative health practitioner and performance scientist, shares simple, science-backed tips to help active women stay healthy, balanced, and strong—especially during the colder months and holiday hustle.Louise dives into the importance of morning nutrition to prevent hormone disruptions that can impact fat loss and muscle recovery. She also talks about boosting your immune system with tools like quality multivitamins, omega 3s, and glutathione phototherapy patches. For pre-workout fueling, she suggests amino acids paired with local honey to improve energy, immunity, and body composition.Gut health plays a big role in immunity, and Louise clears up common myths about probiotics while offering easy-to-follow advice. Endurance athletes will appreciate her tips for avoiding post-race illness and recovering faster.With personal stories, practical advice, and exclusive discounts on wellness tools, Louise makes it easy to take care of your health, mitigate winter illness, and thrive during the holidays—and beyond!Episode Highlights:(0:00) Intro(1:59) Immune system challenges and tools for staying well(2:44) The importance of eating whole nourishing foods and avoiding alcohol(5:49) Glutathione patches and their multifaceted benefits(14:36) Amino acids for recovery, immunity, and body composition(18:23) Colostrum and gut health for active lifestyles(19:05) Local honey and unique pre-workout fuel tips(29:41) 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 the surprising ways that running and intense exercise can affect women's health, hormones and blood sugar, especially during perimenopause. Our host, Louise, one of the world's leading experts for perimenopausal active women and runners, shares practical lessons from her 21 years' experience, shedding light on the hidden challenges faced by dedicated runners, marathoners, ultra-runners, and fitness enthusiasts. While staying active is crucial for overall health, high training volume combined with lack of strategic nutrition to support our best energy, metabolism and health can disrupt blood sugar levels, throw hormones off balance, and harm gut health.The conversation highlights how intense workouts like running and HIIT can place extra stress on the body during sensitive life stages. Symptoms like energy crashes, brain fog, an increasing A1C biomarker and weight gain often point to deeper hormonal or blood sugar issues. A balanced diet, including strategic carbohydrate timing and type, is key to maintaining energy, fitness and hormone health. To build a healthy relationship with running, it's essential to listen to your body, manage holistic lifestyle stressors and adapt training routines when needed. The episode underscores the value of addressing these concerns through a personalized, whole foods first approach to achieve sustainable well-being.If seeking support to thrive through perimenopause with more energy, less stress and sustainable success, our new free training, free nutrition guide and world-leading Academy are for you at https://www.breakingthroughwellness.com/Episode Highlights:(0:00) Intro(3:27) Benefits of exercise for gut health vs. risks of overtraining(6:19) Misconceptions about fitness and symptoms of "blood sugar chaos."(10:55) Managing stress holistically to support hormones and longevity(19:56) Reintroducing carbohydrates for energy and hormonal health(26:02) Recognizing when running takes more than it gives(32:52) A sustainable, slow approach to restoring health and fitness(34:21) 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

In this episode, our host breaks down common myths about women's health and fat loss, sharing insights from over 20 years of experience as one of the world's leading health, fitness and performance experts. She includes examples from her own personal journey and coaching 1,000s of athletes, active women, fitness lovers and recreational runners throughout the world. She shares how to overcome hormonal imbalances and metabolic issues caused by outdated diet trends, offering a fresh, science-backed approach designed for women.You'll discover:Why traditional diets often fail women and cause lasting harmHow hormones, metabolism, and gut health play a key role in fat lossThe risks of low-fat diets, extreme calorie cuts, and fasting for active womenHow to fuel your body for energy, performance, and long-term resultsThe importance of mental health and healing from past diet strugglesThis episode is a must-listen for women ready to take control of their health, reset their bodies, and embrace a sustainable, holistic approach that works with their unique biology. Whether you're tired of failed diets or want to learn how to thrive, you'll leave feeling inspired and ready to succeed.Don't miss our new group coaching program, free training How to Unlock Your Perimenopause Potential With Less Stress and free nutrition guide at https://www.breakingthroughwellness.com/Episode Highlights:(0:00) Intro(3:28) Louise's journey: From corporate to creating Breaking Through Wellness(8:19) The foundation of female health: Energy, hormones, metabolism, and gut health(12:41) Why low-fat diets fail women and harm hormonal health(18:02) The truth about low-carb diets, gut health, and hormone disruption(22:25) Rethinking fat loss for high-stress, active women(28:35) Insights on GLP-1 medications: What you need to know(34:20) Why cookie-cutter programs fail athletes and runners(38:24) 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

Don't miss the arsenal of resources to superpower your success now available at https://www.breakingthroughwellness.com/   Our new free training is live! "How to Unlock Your Perimenopause Potential With Less Stress", alongside our free nutrition guide and free 30-minute consult for those ready to join our new monthly membership or industry-leading 1:1 Academy!Get 20% off Kion Aminos with our podcast listener discount here: https://www.getkion.com/maximizingExplore our hand-picked high-quality supplements & save 20% here: https://us.fullscript.com/welcome/breakingthroughwellness/store-startIn this episode, Louise and Amy address a deeply personal and relatable question from one podcast listener, “R,” who is navigating the complex challenges of fitness, fat loss and hormone balance during perimenopause. She opens up about her struggle with symptoms after hormone damage due to fasting, having achieved fat loss but unfortunately alongside muscle loss, energy depletion and the loss of her menstrual cycle—all while managing a highly active lifestyle.Get ready to learn how to come back strong without misleading and outdated advice!Louise, as one of the world's leading health, fitness and performance experts, together with co-practitioner Amy, take a thoughtful and holistic approach to understanding the root causes behind these issues, diving into the physiological shifts that occur during perimenopause and how they impact overall health. From the science of hormonal changes to the role of nutrition, exercise and stress management, we explore practical strategies tailored to help “R” restore her health, build strength and feel empowered in her body again. Whether you're in a similar season of life or supporting someone who is, this episode is packed with insights and actionable tips to inspire confidence, balance and the art of coming back strong to feel, look and perform your best at ANY age!Episode Highlights:(0:00) Intro (4:16) Building a supportive community: why connection matters in fitness and health(9:27) R's story: weight loss, muscle depletion, and navigating perimenopause(12:10) The hidden dangers of extreme dieting and fast weight loss for women(18:24) Strategic nutrition: titrating calories and balancing hormones(28:08) The role of supplementation and how a multivitamin supports recovery(34:14) Busting fitness myths: less cardio, more strength for women over 40(44:34) Customizing your fitness and nutrition plan to fit your body and goals(48:44) 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

In this episode, learn practical science-backed tips for recreational female runners. As a leading health, fitness, and women's integrative health expert, Louise clears up fitness myths and highlights why specific strength training strategies are key for women 35 and older. She explains why traditional high-intensity strength and cardio workouts may not be the best for runners, who already deal with high stress from endurance training. Instead, she recommends a balanced approach that includes targeted strength training, hormone-friendly running, nutrition, and lifestyle adjustments.Listeners will learn how to manage stress, select running-specific exercises to prevent injury, and maximize energy, muscle, and fat loss. Louise also introduces the Breaking Through Wellness membership, offering runners and active women customized resources like metabolic conditioning, sports nutrition timing, integrative women's health education, done-for-you strength training workouts, strategic running programs for females, and coaching calls to optimize performance and well-being age 35 and beyond. Tune in to make fitness simple, strategic, and specific to you to crush your goals with less stress!Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to join our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women, healthcare professionals and runners is filling fast, so don't wait!Save 20% on Kion's science-backed aminos supplement & clean products to superpower & unlock your perimenopause potential here.Episode Highlights:(0:00) Intro(5:02) Personal journey: Lessons from career in sports science(7:32) Cutting-edge science in women's fitness(8:46) Achieving quick results through community-driven programs(12:15) The field vs. the science: Breaking Through Wellness insights(19:21) Importance of specific strength training for runners(23:31) The pitfalls of HIIT for recreational runners(27:19) Effective metabolic conditioning methods(31:01) 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

If tired of unresolved symptoms like fatigue, bloating, brain fog or fitness decline, this episode offers a fresh, holistic approach to understanding your body to feel, look and perform your best!Save on our All About Gut Health: How to Support & Restore It (without having to hire us!) mini course with code “EMPOWERMENT20” here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutIn this episode, we break down cutting-edge gut health science and why it's an essential pillar for vibrant well-being, fitness and performance during perimenopause. Louise, one of the world's leading integrative health practitioners, shares practical tips to support, protect and restore gut health, from day-to-day lifestyle habits to addressing known gut imbalances and challenges. She explains how gut health affects everything from digestion and immunity to mental clarity, mood and hormones—and how issues like fatigue, fat gain, poor sleep, fitness decline, muscle loss and hormone imbalances often start in the gut.Louise clears up common myths and outdated practices, revealing why gut health is key to energy, blood sugar, inflammation and hormone balance. She also introduces the simple science-backed three-month process needed to restore gut health with sustainable success. As a leading expert who's empowered 100s to maximize their gut health, the many benefits of joining the Breaking Through Wellness Community for personalized support, strategies relative to active women and curated food lists takes it to the next level of whole-person care.Key takeaways include the power of customized nutrition to support your activity level and unique symptoms, how to recognize little known gut-related symptoms and symptoms that we think are a lifelong diagnosis which may just be poor gut health that needs our support.  Get ready to learn how to avoid gut-damaging foods and small lifestyle tweaks like mindful eating, proper fueling around exercise sessions and stress management that can change the game. If ready to join a community of active women, healthcare professionals and runners who confidently know how to maximize their holistic health and fitness, get a free 30-minute consult and join us today in our new Membership or industry-leading 1:1 Academy at BreakingThroughWellness.com today!Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(2:08) Introduction to the All About Gut Health Masterclass(3:24) Personal journey with gut health and professional insights(4:50) Overview of resources: membership benefits, Q&A calls, food lists(6:10) Gut health importance and program disclaimer(9:22) Combining integrative health with traditional medicine (12:49) How gut health affects overall wellness(18:51) Foods and habits to support gut health(22:31) Day-to-day strategies for improving gut health(24:14) Impact of stress and eating habits on digestion(33:19) How stress and exercise affect gut health(45:25) Early life factors influencing gut microbiome(55:07) Limitations 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

Save $20 on our All About Gut Health: How to Support & Restore It mini course with code “EMPOWERMENT20” here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutSave 20% off Seed's gut health support supplements (& 20% off ALL supplements!) in our FullScript under “Favorites” here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start In this episode of Maximizing Fitness, Physique, and Running Through Perimenopause, Louise - as one of the world's leading exercise physiologists and integrative health practitioners joins Trish and Julie, hosts of The Wellness Empowerment Project, as they dive into the complex world of women's health. Louise shares her personal journey overcoming health, fitness and running obstacles and offers actionable advice for women to support their hormones and gut health naturally. She breaks down myths around probiotics, explains how cortisol impacts hormones, and highlights the power of food as medicine, especially for active women over 35. Louise covers strategies like seed cycling, managing cortisol, and balancing blood sugar to mitigate perimenopause symptoms.Louise also discusses the benefits of prioritizing whole foods over quick-fix supplements, providing a holistic path toward wellness and unlocking your best fitness, regardless of your age, setbacks or a busy life. Listen in to discover science-backed ways to work with your female body and build a resilient, health-focused lifestyle.Tune into the Wellness Empowerment Project here: https://podcasts.apple.com/us/podcast/the-wellness-empowerment-project-two-nurses-exploring/id1707764069Episode Highlights:(0:00) Introduction to The Wellness Empowerment Project(2:08) Louise Valentine's background and health journey(4:46) Overcoming health obstacles and navigating early perimenopause(8:32) Understanding gut health and the role of food(10:55) Louise's approach to a three-phase gut repair process(15:16) Balancing hormones through diet and lifestyle(22:28) Explanation of the "cortisol steal" and its effects(27:50) Impact of intermittent fasting on women's hormones(32:30) Seed cycling and its benefits(37:11) Birth control as a common prescription and its long-term effects(39:04) Discussion on the transition to hormone replacement therapy (HRT)(43:36) 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 milestone episode, host Louise Valentine celebrates the podcast's one-year anniversary, reflects on major personal and business breakthroughs, and announces exciting new developments. She talks about the challenges of navigating perimenopause conflicting information, misleading sleazy marketing, dealing with frustrating hormonal changes, and cutting through the confusion around women's health. Louise opens up about her journey as one of the world's leading health and fitness experts, and, with co-host Amy, introduces a new membership program aimed at empowering active women 35 and older to manage their fitness, nutrition, hormones and running with evidence-based strategies, simplicity and life-changing ease.Key topics include tips for restoring our best hormones, metabolism and gut health, preventing injuries, and building a sustainable fitness routine that drives best body composition, fat loss and performance results. Louise also highlights the importance of creating a supportive community where women can learn, grow, and thrive during perimenopause and beyond. As you tune in, get ready to hear the little known sides of health and fitness that are holding strong wellness-minded active women back.Ready to unlock your best with a hell of a lot less stress? Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women, healthcare professionals and runners is filling fast, so don't wait!Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(2:46) Breaking Through Wellness mission and personal breakthrough(5:46) Addressing the needs of active women in perimenopause(7:43) The importance of personalized coaching for fitness results(13:19) The frustration of navigating misinformation in women's health(20:34) The power of fitness for mental health and well-being(26:42) Building a supportive community for women in perimenopause(36:13) Introduction of the new membership program and its benefits(1:21:36) 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 shares another success story from the Badass Breakthrough Academy, featuring Chrissy, a yoga instructor and studio owner. She shares how personalized coaching helped her navigate the challenges of perimenopause and menopause, including hormonal changes, weight gain, mood swings, joint pain and unexpected mental health impacts. Chrissy highlights the importance of customizing fitness and nutrition plans to suit individual needs instead of relying on one-size-fits-all programs.Key tips include balancing blood sugar, reducing inflammation, and adding practical health hacks to a busy life. Chrissy stresses that strength training as we age isn't just about getting stronger—it's about building resilience and balance. They also talk about the benefits of shorter, consistent workouts, keeping muscles and bones healthy, and pacing exercises for long-term success.Focusing on body positivity and embracing life's changes, Louise, as one of the world's leading health and fitness experts, also explores the freedom that comes with self-acceptance and learning how to work with your unique female body's changing needs in a way that fits your lifestyle for realistically sustainable success. Together, they encourage active women to take charge of their holistic well-being and confidently embrace their unique journeys. Join us for this empowering discussion full of practical tips for unstoppable health and fitness at any age.Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women and runners is filling fast, so don't wait!Learn more about Chrissy's virtual yoga, reiki and self-care support for busy women and active moms here: https://www.ahealthyandhappyyou.com/ Follow Chrissy on Instagram here: https://www.instagram.com/ahealthyandhappyyou/Episode Highlights:(0:00) Intro to Chrissy and her fitness journey(4:55) Struggles with perimenopause symptoms and weight gain(9:53) The benefits of personalized coaching and lifestyle changes(11:56) Understanding the importance of carbs and balancing blood sugar(16:23) Practical hacks for incorporating health into daily life(28:23) Reducing inflammation and managing hot flashes naturally(32:078) The power of advocating for your health and personal care(59:13) 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, we explore two key topics: sustainable fat loss and the reality of unlocking our running potential for women age 35 and up. Louise, an award-winning women's health expert and top Exercise Physiologist, shares how to break free from stubborn stuck fat gain and ineffective diets by tackling root causes, like hormone changes, stress, and lifestyle. She highlights the importance of strategic nutrition plans specific to your unique female physiology, simple sustainable stress management to prevent hormone havoc, and tailored exercise programming.Additionally, Louise shares personal experience overcoming self-doubt in her own running despite a high-stress phase of life and hormone changes. If looking for practical tips to redefine your relationship with running or racing, you won't want to miss science-backed insights that give your permission to confidently release perfectionism. With a few essential mindset and training shifts, you too can be a strong, resilient and vibrantly well runner for life!Get ready to learn why quick fixes don't work and how a holistic approach can lead to lasting results. With real client success stories and practical tips, this episode offers clear, relatable advice to help you lose weight, boost your running, and feel your best at ANY age!Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women and runners is filling fast, so don't wait!Episode Highlights:(0:00) Intro(5:28) Common fat loss struggles and ineffective diet advice(8:44) Importance of female-specific science for fitness and nutrition(13:49) Client success stories and holistic health approaches(24:34) Managing stress and the impact on fat loss and hormones(29:06) Secrets to running your best as hormones change(42:01) Training adaptations for high-stress phases in life(46:12) 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

When feeling stuck with information overload, a high-stress phase of life or various peri/menopause symptoms, it's easy to feel overwhelmed fast, no matter how educated or high-achieving we are! Louise, a leading women's health and fitness expert, shares the real-life struggles many women face while navigating perimenopause. She talks openly about the overwhelming effects of hormonal changes on our holistic well-being, including how quickly stress and the pressure to keep up with daily demands add up to impact our mental and physical health.Get ready to gain practical tips for supporting your body's unique needs, managing stress, lowering cortisol, and maintaining a balanced approach to your wellness lifestyle. Louise highlights how small yet powerful actions like walking, practicing gratitude, self-love, and sticking to simple routines can bring clarity, restore hormone balance, and your body's health to achieve fitness, fat loss or running goals with greater ease. This episode is perfect for anyone trying to navigate how to work with your changing hormones despite a high-demand or high-stress phase of life to prevent burnt out, find peace, vibrance and joy again!Know you're ready to unlock your perimenopause potential despite a high-stress or high-demand life? Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Join our How to Bring Sexy Back Masterclass: Simple Science-Backed Strategies to Maximize and Restore Libido here: https://www.breakingthroughwellness.com/offers/8EtooQWc/checkoutEpisode Highlights:(0:00) Intro(3:07) Dealing with stress and the military spouse lifestyle(5:48) Practical steps to mitigate stress and cortisol(6:59) Challenges of balancing life and personal performance(9:26) Hormonal havoc and managing change(14:20) Key steps to reducing stress and improving health(17:40) The power of gratitude and movement(24:31) Restoring libido and stress management(32:27) Final thoughts and encouragement(33:00) 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

Save now on our new masterclass and detailed guide “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10In this episode of Maximizing Fitness, Physique & Running Through Perimenopause, Louise Valentine, a world-leading Exercise Physiologist and Women's Integrative Health Practitioner, dives into female-specific health, nutrition and fitness, sharing expert insights from her Badass Breakthrough Academy group coaching session. She answers client questions on injury recovery, hormone health, supplement effectiveness, optimizing fitness, running and wellness during perimenopause.Key topics include how to manage knee injuries, when to take rest seriously, and how to advocate for yourself in the medical system to get faster care. Louise also discusses the benefits and considerations of cold plunging, emphasizing its timing around strength training. Additionally, she explains how low-mileage yet strategic marathon training can still deliver outstanding results without exhausting your hormones.With her wealth of experience in helping active women and runners, Louise provides science-backed advice on working with your body to enhance health, fitness and performance. This episode is packed with actionable strategies to help you thrive, whether you're recovering from injury or aiming to optimize your health, performance and holistic well-being.Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizingVisit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Episode Highlights:(0:00) Intro(4:28) Knee injury rehab and advocating for medical care(12:42) Are cold plunges beneficial for women?(22:26) Low-volume marathon training for women(31:39) Creatine for women: benefits and proper usage(38:59) 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

Save now on our new masterclass “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10In this episode, Louise shares expert advice on how women runners over 35 can adapt their training to match their changing hormones and physiology. As a multi award-winning leader in perimenopausal active women's and runners' fitness, she emphasizes that traditional training plans fall short and are often a root cause of frustrating symptoms, including health, fitness and expedited hormone decline.Louise highlights the need for personalized training plans that consider your unique symptoms, health and nutrition history. Additionally, female-specific strategies focusing on "less is more" speed work, targeted tempo runs, and long-distance training change the game when looking to protect your energy, metabolism, body composition, performance and longevity in running. She stresses the importance of female-specific fueling both day-to-day and intraworkout to maintain energy, avoid burnout, and manage hormonal changes.Mental health and emotional resilience are also crucial. Louise explores how emotional stress can affect race performance and introduces unique techniques combining foam rolling, visualization, vagus nerve support and adjusted strength training to support both mind and body.With practical tips for protecting your physical and mental well-being, this episode empowers women to run stronger and healthier, whether you're chasing a personal best or simply love to run to protect your mental health and sanity!Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Episode Highlights:(0:00) Intro(5:33) Common challenges for women runners in perimenopause(7:14) Shifting training approaches for better results(9:07) Key training components: speed workouts, tempo runs, long runs(11:10) The importance of fueling for hormonal health(13:50) Dangers of following pro-level training plans(19:26) Mental health's role in marathon performance(23:37) Adjusting training for peak performance and hormone protection(29:48) 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

In this episode, Louise, a leading expert in women's integrative health, fitness, and performance, introduces an exciting breakthrough in healthy aging and wellness: Holistic stem cell activation patches! She explores how this profound technology uses phototherapy to naturally stimulate the body's healing mechanisms, promoting stem cell production, reducing inflammation, pain, incredible injury recovery, skin health and more!Louise shares personal success stories from clients and her family, highlighting the wide-ranging benefits of the X39 patch, from wrinkle reduction to improved gut health, mental health, fitness and performance. These patches are drug-free, easy to use, and affordable, making them accessible for everyday use. Louise emphasizes the importance of holistic health and the body's natural ability to heal itself, positioning LifeWave as a tool to enhance longevity and vitality.Louise also explains how combining different LifeWave patches can target specific health concerns, from autoimmune conditions to mitigating impacts of everyday  stress, hormone decline, mold toxicity and more. Whether you're a wellness professional seeking solutions to support your clients or looking to improve your health, energy and longevity, this episode offers a clear guide to these effective, drug-free solutions.Learn more, explore FAQs & order patches here: https://www.breakingthroughwellness.com/lifewaveLouise currently offers a free consult to ensure you are set up for success if you're interested in giving LifeWave patches a try. You'll be so glad you did!Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Episode Highlights:(0:00) Intro(5:54) Overview of LifeWave and its phototherapy technology(8:44) How X39 patch stimulates stem cell production(10:29) Benefits for gut health and healing(13:21) Importance of stem cells in aging and healing(21:43) Success stories of family and clients using LifeWave(36:00) Benefits of X39 for bone density and muscle health(46:01) Expecations when earing the X39(51:38) Additional patch recommendations and health benefits(1:07:24) 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

Links to Resources Mentioned:Explore our How to Ditch Cravings & Overeating Masterclass & other mini courses here: https://www.breakingthroughwellness.com/storeSave 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizingVisit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Episode 20: My Epic Career Journey & How I Turned My Health, Hormone, Fitness & Running Breakdowns Into Breakthroughs: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000649161954Episode 15: 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000644609076Curious about how rapid weight loss might be affecting your muscle and bone health? In this episode, Louise dives into the risks associated with popular GLP-1 medications like Ozempic, particularly for active women and runners going through perimenopause. Drawing from her 21 years of clinical experience, Louise—a leading expert for perimenopausal active women and runners—breaks down the myths and uncovers the truth about how, in certain contexts, weight loss medications and surgeries can do more harm than good. In fact, there are many unexpected consequences for active women and runners that even the medical community never saw coming! Louise doesn't just talk the talk; she also shares her personal struggles with hormonal imbalances, emotional eating, and how she's navigated these challenges. You'll gain practical tips on overcoming late-night cravings, the importance of community support, and how to maintain healthy habits as your body changes.This episode is a must-listen for any woman navigating perimenopause, fitness enthusiasts, or anyone who wants to stay healthy as they age. You'll leave with a clearer understanding of your body and practical steps to enhance your wellness journey.Episode Highlights:(7:04) The impact of gastric sleeve surgery on fitness and nutrition(8:19) The risks associated with GLP-1 medications like Ozempic(10:28) Exercise effectiveness while on weight loss medications(16:29) Practical nutrition strategies for women post-surgery(24:36) Addressing overeating habits and their hormonal roots(28:36) Personal story: Overcoming emotional eating triggers.(36:26) Strategies for maintaining health and fitness in high-stress situations(45:21) 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

Explore the mini courses and masterclasses mentioned here: https://www.breakingthroughwellness.com/store Save 20% on Kion aminos here: https://www.getkion.com/pages/maximizing Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT and learn about our industry-leading 1:1 coaching Academy and results for active women and runners age 35 and beyond.In this episode, fitness and women's integrative health industry leader Louise Valentine dives into little known yet essential strategies for active women and runners, especially those aged 35 and above. Get ready to align your fitness and nutrition strategy with your changing hormones! As a multi-award-winning physiologist and performance scientist, she recognizes and emphasizes the importance of understanding your female physiology to avoid common pitfalls like the cortisol steal, which can derail your fitness goals, exacerbate perimenopause symptoms and result in prevalent health diagnoses.Louise provides actionable advice, including targeted nutrition and fitness strategies to maintain healthy hormone levels, optimal health and performance. She discusses why under-fueling, especially around morning exercise sessions, can lead to a cascade of hormonal imbalances, affecting everything from thyroid function to mental health, mood and body composition. She also explores the benefits of creatine supplementation and innovative methods to boost stem cell production for longevity. These are can't miss simple science-backed foundational strategies to enhance fitness and energy levels!Whether you're a runner, fitness enthusiast, or just looking to maintain a lean, healthy physique, this episode is packed with cutting-edge tips to help you thrive through perimenopause and beyond.Episode Highlights:(0:00) Intro(2:42) Understanding the impact of hormones on women's health and fitness(5:53) What is the cortisol steal, and why it matters(9:04) Importance of morning routines and proper fueling(16:26) Common fitness mistakes that worsen cortisol steal(26:55) The critical role of protein and carbs in the morning(30:47) Why intermittent fasting can be harmful for active women(40:47) How traditional running plans can undermine hormonal healthTune 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

The luteal phase occurs right after ovulation (when our ovary releases an egg). It lasts about 14 days and ends when we get our period. Listen above to learn how it influences the amount of calories your body is burning, how you feel and your ability to adhere to fat loss or leaning out plans. When we understand how our female body works, it's so much easier to work with it to maximize our health and fitness success!In this episode, we dive into the nuanced connection between female hormones and fat loss, exploring whether aligning fat loss efforts with the menstrual cycle can be beneficial. 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, points out that while some emerging research backs this method, it's not a universal solution. Key takeaways include the importance of understanding your body's unique needs and recognizing when to adjust your nutrition and training to avoid counterproductive outcomes like cravings, excessive hunger, inability to concentrate, muscle loss, poor sleep and hormonal imbalances.Listeners are encouraged to listen to their bodies, particularly during the luteal phase when cravings and hunger might increase due to higher calorie burning. The episode also highlights the value of a personalized approach—whether it's toughing out a fat loss plan because a girl's got a timeline to look her best by or adjusting for more realistic and sustainable results, depending on your goals and your unique body's response. This advice is especially relevant for active women looking to maintain or improve their physique without compromising their overall health, vibrance or performance.Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Save 20% on Kion's science-backed clean protein, aminos, fitness and recovery supporting products here: https://www.getkion.com/pages/maximizingThe specific research paper, one of the most robust studies to date, referenced in this podcast: https://pubmed.ncbi.nlm.nih.gov/39008822/Episode Highlights:(0:00) Intro(2:22) The FAQ of syncing fat loss phases with the menstrual cycle(5:10) Importance of quality research and the risks of following trends based on poor studies(8:55) Managing fat loss during the luteal phase and listening to your body(12:06) Balancing fat loss and endurance training(18:57) 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

Take our How to Unshit Your Sleep Mini Course here: https://www.breakingthroughwellness.com/offers/RGFXoQBn/checkoutExplore all of our masterclasses & mini courses here: https://www.breakingthroughwellness.com/storeEver wondered why your sleep quality takes a hit as you juggle an active lifestyle and the challenges of changing hormones, perimenopause and aging? Coach Amy, a leader in integrative health and fitness, opens up about her personal journey, shedding light on the struggles many women face, especially those 35 and older. She reveals how hormonal changes, demands as a busy mom, and stress impacted her sleep and the strategies she developed to reclaim restful nights—without relying on supplements or medication.In this episode, Amy and Louise, a multi-award-winning women's health practitioner and performance scientist, explore how hormones, lifestyle habits, nutrition, and stress can disrupt quality sleep. Together, they offer practical, science-backed strategies combining the most cutting-edge female-specific science, integrative health and performance research to help you get back to restorative sleep, boost your energy, and feel like yourself again. Ready to understand your female body like never before? This episode is for you!If you're dealing with perimenopause hormone havoc, tired of waking without feeling rested, night sweats, or just want to optimize your health, this episode is full of actionable advice that can make a real difference in maximizing everything from your longevity to best fitness and running results. Be sure to check out the masterclass mentioned for an even deeper dive and exact strategies to superpower your best sleep, hormones and energy!Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Episode Highlights:(0:00) Intro(1:55) Pre-podcast trailer(9:34) Personal stories of sleep struggles and coping strategies(11:31) Common misconceptions about perimenopause and sleep(17:57) The importance of quality sleep in achieving health goals(28:21) Hormonal imbalances and their impact on sleep(35:14) Hormones and sleep: Understanding leptin, ghrelin, and cortisol(49:16) The link between sleep and long-term brain health(1:12:27) Troubleshooting common sleep issues like 3 a.m. wake-ups and hot flashes(1:21:39) 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 client success story, Louise interviews Dr. Ann, a dedicated physician, wife, mother, and avid runner. Dr. Ann shares her inspiring journey through perimenopause, highlighting how the Breaking Through Wellness holistic fitness, integrative women's health and nutrition program helped her learn how to work with her changing female physiology despite a demanding schedule. Dr. Ann shares her story of going from sluggish running, slowing down, muscle loss, discouraging fatigue and questioning her body's ability to age strong to her inspiring break through to peak physical health and performance to maximize perimenopause with confidence, strength and vitality!Key insights include the importance of individualized fitness plans that work with changing hormones and not against them, the power of female-specific nutrition, lifting, and learning simple science-based holistic wellness strategies for maintaining a high-performance lifestyle despite a busy life. Through consistent dedication to strategic workouts and nutrition strategies, the women of Breaking Through Wellness achieve renewed energy, remarkable fitness gains, increased strength, and a leaner physique without the unwanted bulk. They also talk about holistic strategies that optimize running performance and longevity. From overcoming historical injuries with tailored running-specific exercises to the importance of mental resilience and community support, these success stories highlight the profound impact of investing in self-care. They share practical advice and resources, encouraging women to prioritize their health and witness the ripple effect on their families. Tune in for an empowering discussion on rewriting recreational women's running from surviving to thriving through perimenopause, aging with confidence, and ditching hormone havoc for good!Visit https://www.breakingthroughwellness.com/ for a free nutrition guide and to book a FREE 30-MINUTE CONSULT to learn about our industry-leading 1:1 coaching program and results for active women and runners age 35 and beyond.Take the strength and injury prevention for female runners mini course Dr. Ann started with here: https://www.breakingthroughwellness.com/storeSave 20% on Kion's science-backed products like essential amino acids and clean protein to help meet your daily protein needs and maximize your body's health and performance here: http://www.getkion.com/maximizingEpisode Highlights:(0:00) Intro(4:02) Overview of the program's modules and their impact(9:30) The holistic approach and its benefits on physical and mental health(11:18) Addressing historic injuries and the program's impact on pain reduction(16:53) The importance of personalized coaching and listening to the body(19:05) The power of nutrition in improving performance and energy levels(23:23) Overcoming obstacles and achieving personal records(28:54) Adapting the program to high-stress life events(35:20) Encouragement for women feeling stuck in their fitness journey(37:35) 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

Links to Resources Mentioned:Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Find our Maximize Your Gut Health Masterclass here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutFind our Strength & Injury Prevention for Women Runners Mini Course here: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkoutSave 20% on Kion's science-backed products, like Kion Aminos & Clean Protein, here: https://www.getkion.com/maximizingFind Louise's Best-Selling Mindset Book, The Art of Breaking Through, on Amazon here: https://amzn.to/4bIFifZFind our blog, “Long Run Fueling Strategies That Change the Game Age 35 & Beyond” here: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyond In this episode, we address a common concern for women runners over 35: maintaining your identity as a runner and fitness lover amidst hormonal changes. Our host, 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, dispels the myth that aging and hormonal shifts signal the end of our joy-filled running life. Ready to break through disempowering messaging and feeling lost in conflicting information?Packed with actionable advice, this episode helps you stay strong, resilient, and injury-free! Learn essential nutritional strategies for hormonal health, understand the vital role of gut health in overall wellness and running efficiency, and explore techniques to manage cortisol levels and stress. Louise also shares the inspiring story of Dr. Ann, a remarkable Sports Medicine Physician, Badass Breakthrough Academy member and dedicated runner in her 50s, who continues to achieve personal bests and defy the aging odds.Whether you're facing hormone challenges, feeling burnt out, stuck with injuries, perimenopause havoc or strive to optimize your ability to run as you age, this podcast offers the guidance you need. Tune in to redefine your running journey and embrace a future of strong, empowered running!Episode Highlights:(0:00) Intro(3:54) Importance of running for mental health and maintaining identity(7:05) Strategies for mitigating hormonal changes and running injuries(8:50) Core concepts for strong running: Nutrition, gut health, and fueling strategies(16:22) Stress management techniques for runners(20:24) The impact of total toxic 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

In this insightful episode, Louise demystifies common nutrition myths that often hinder wellness-minded women from achieving their fitness goals. Drawing from her extensive experience publishing research and coaching a diverse range of individuals—from top athletes to everyday active women—she tackles misconceptions about dairy, whey protein, meat, and fruit.Louise highlights the benefits of high-quality whey protein and the importance of understanding gut health for enhancing body composition and overall well-being. She offers practical advice on ensuring adequate protein intake and suggests plant-based brands like Truvani and amino acid supplements like Kion Aminos for optimal muscle recovery and absorption.She also emphasizes the value of incorporating fruits and high-quality dairy into a balanced diet, stressing that bio-individuality and mindful eating are crucial for managing blood sugar and inflammation. If you've ever been told to avoid certain foods or food groups, this episode is for you as Louise debunks it all, based on science not hype or a misinformed trend.Tune in to learn how to make informed choices and learn best options that maximize your body composition, recovery, fitness and overall well-being, without falling into the trap of restrictive diets that do nothing except drive us insane!Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Take Louise's How to Maximize Gut Health Masterclass here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutLink to save 20% on Kion Aminos, Clean Protein Powder & more getkion.com/maximizingEpisode Highlights:(0:00) Introduction and overview of three key nutrition myths(3:29) Myth #1: Dairy and whey protein are inflammatory(7:28) Deep dive into the benefits of high-quality dairy and whey protein(10:57) Myth #2: Meat is bad, and plant-based is the only way(13:31) Discussion on the importance of meat for hormone health and muscle recovery(20:27) Myth #3: Fruit is bad due to fructose(23:21) Practical advice on how to incorporate fruit into a balanced diet(28:17) 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 the unique challenges women age 35 and beyond face during the hot summer months, particularly focusing on hydration and its effects on energy levels and overall well-being. Louise discusses how hormonal changes impact cellular hydration and shares practical strategies to combat symptoms of dehydration like excessive hunger, energy crashes, and cravings.Key tips include a simple science-based morning rehydration strategy. Additionally, we delve into cutting-edge fueling tips for long runs, highlighting the different between products and ingredients that better suit female age 35+ physiology instead of working against it.By adopting these simple yet effective hydration techniques, you can better manage perimenopausal symptoms and maintain consistent energy levels throughout the day. Louise also emphasizes the importance of a pre-hydration strategy and adjusting hydration during and after workouts to sustain optimal performance and avoid common pitfalls. Success stories from runners and active women who have benefited from these recommendations are also mentioned.Additionally, she emphasized that maintaining a balanced diet rich in whole, nourishing foods is crucial for overall health and running performance. Don't miss out on these valuable insights to stay hydrated, energized, and perform at your best!Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Link to save 20% on Kion Aminos: getkion.com/maximizing   Link to our blog about female 35+ specific strategies to fuel your long runs during perimenopause: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyondEpisode Highlights:(0:00) Intro(2:36) Discussion on hormonal changes affecting hydration and common symptoms(5:37) Explanation of the morning rehydration strategy(5:57) Detailed recipe for the rehydration drink(9:30) Advice on how to protect teeth from acidic beverages(14:47) Success story from a community member using the rehydration strategy(15:47) Pre-hydration strategy for runners(18:28) Critique of popular hydration products like Liquid IV(21:10) Benefits of Tailwind for long-run fueling(23:26) Balancing performance and fat loss goals with proper fueling(27:18) 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

Starting to notice that your favorite fitness routines, running plans or methods to drop stuck body fat aren't as effective as they used to be age 35 and beyond? Join Louise as she explores this often-overlooked aspect of perimenopause, as she unpacks the challenges that many women face. She highlights common mistakes in fitness and nutrition during this transition and provides insights tailored to your unique hormonal needs.Learn keys to adjusting your fitness and nutrition routines to support hormonal balance, energy levels, and overall well-being. Louise also emphasizes the importance of managing stress and optimizing gut health for a holistic and effective fitness journey. Learn from real-life examples and our holistic approach at Breaking Through Wellness, discover why traditional training and diet plans often fail women in perimenopause and why a personalized approach is crucial for vibrant health. Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 program & results for active women age 35 & beyond.Use our link to save 20% at getkion.com/maximizing   Episode Highlights:(0:00) Intro(3:05) Common root causes of being stuck in health and fitness(4:12) Root cause #1: Following advice from younger fitness influencers, wellness practitioners or nutrition coaches(7:16) Root cause #2: Hormonal imbalances and the need for a tailored approach(13:10) Root cause #3: Your body is overstressed and missing your perimenopause health foundation for success(20:58) Root cause #4: Your fitness methods do not align with your female age 35+ physiology and/or it's not specific or targeted to acheive your goals(26:14) Root cause #5: Not understanding nor addressing the true root causes of your individual symptoms(35:38) 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 dives deep into the fundamental question that has transformed the health, fitness, and running approach of hundreds of women throughout the world: "What is the root cause mechanism of why I'm stuck?" Join her as she explores how addressing this pivotal question can lead to incredible results for women in their mid 30s, 40s, and beyond. Discover why quick-fix solutions and outdated conventional approaches often fall short, leave us feeling stuck and how a holistic, whole-foods-based strategy can help you achieve lasting wellness. Whether you're dealing with hormone imbalances, fitness plateaus, sluggish running or other health challenges, this episode is packed with insights to help you look, feel, and perform your best for life!Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Episode Highlights:(0:00) Intro(4:58) Identifying the root causes and the challenges with conventional approaches(6:28) Personal transformation stories(8:45) Reevaluating medications and supplements(11:09) Addressing hot flashes and hormone balance(13:04) Empowering women with knowledge(17:32) Pitfalls of one-size-fits-all programs(21:18) Strategic approach to fitness and nutrition(24:31) Summary and final thoughts(27:59) 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