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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 health

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!

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