Maximizing Hormones, Physique & Running Through Perimenopause

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 health

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

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/maximizing

The 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) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

Take our How to Unshit Your Sleep Mini Course here: https://www.breakingthroughwellness.com/offers/RGFXoQBn/checkout

Explore all of our masterclasses & mini courses here: https://www.breakingthroughwellness.com/store

Ever 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) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

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/store

Save 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: https://www.getkion.com/pages/maximizing

Episode 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) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

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/checkout

Find our Strength & Injury Prevention for Women Runners Mini Course here: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkout

Save 20% on Kion’s science-backed products, like Kion Aminos & Clean Protein, here: https://www.getkion.com/pages/maximizing

Find Louise’s Best-Selling Mindset Book, The Art of Breaking Through, on Amazon here: https://amzn.to/4bIFifZ

Find 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 empowering episode, we address a common concern for women runners over 35: maintaining your running identity amidst hormonal changes. Our host, Louise, a seasoned holistic practitioner and women's health coach, dispels the myth that aging and hormonal shifts signal the end of a vigorous running life.

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. Anne, a remarkable runner in her 50s, who continues to achieve personal bests and defy the odds.

Whether you're facing early perimenopause or just want to optimize your running 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 load on hormones and running performance
(25:05) Shifting identity and goals as a runner over 35
(28:55) Resetting PRs and embracing new challenges post-menopause
(32:47) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

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 coaching a diverse range of individuals—from top athletes to everyday 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 dairy into a balanced diet, stressing that bio-individuality and mindful eating are crucial for managing blood sugar and inflammation.

Tune in to learn how to make informed choices that support your body composition, recovery, and overall well-being, without falling into the trap of restrictive diets.

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, Clean Protein Powder & more https://www.getkion.com/pages/maximizing

Episode 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) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, we explore the unique challenges perimenopausal women 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 morning rehydration strategy with water, pink Himalayan sea salt, lemon juice, and trace minerals. Additionally, we delve into proper fueling for long runs, highlighting glucose-based hydration solutions like Tailwind that better suit female physiology.

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 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: https://www.getkion.com/pages/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-beyond

Episode 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) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

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 https://www.getkion.com/pages/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) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

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) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

In this episode, Louise and Amy tackle the challenges of achieving fitness, fat loss and leaning out goals while keeping hormones, metabolism, and overall health in check. Amy shares her journey and the lessons she learned through the Breaking Through Wellness methods. They talk about forgiving past mistakes of using misleading quick-fix programs, understanding fat loss versus weight loss, and the impact of stress and dieting on women’s long-term health, longevity and performance.

They explore safe and effective weight loss strategies and customized programs to fit individual needs, especially for women navigating perimenopause and metabolism challenges. They also emphasize the significance of community support, continuous feedback, and science-backed methods in achieving long-term success.

Listeners will gain insights on adapting fitness routines to fit their schedules, low stress ways to maintain hormone balance, and enjoying dietary indulgences without guilt. This episode covers the drawbacks of quick-fix diets that work against female physiology and the importance of understanding your body to make better choices. They also provide practical tips including daily routine swaps, dining out strategies, and the importance of protein for active lifestyles.

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
(4:19) Louise's personal health struggles that lead to industry-changing methods
(6:33) Amy's initial experiences and the importance of forgiving oneself
(8:50) Challenges of following general fitness advice and the importance of personalized approaches
(12:35) The psychological impact of weight fluctuations and strategies to handle them
(15:43) Differentiating fat loss from weight loss and maintaining a positive mindset
(19:59) Support mechanisms in the Breaking Through Wellness community and the importance of avoiding metabolic and hormonal damage
(23:55) The success of women in their fifties using these methods to lose fat without needing HRT and the importance of holistic approaches over prescriptions
(25:34) The importance of referrals from health professionals and the role of the podcast in spreading awareness
(26:45) The reality of health journeys and the importance of feedback and individualization
(29:28) Overcoming setbacks and understanding the bigger picture in health management
(31:46) Navigating real-life situations like eating out or indulging in treats while staying on track
(34:59) The significance of autonomy in making informed health decisions
(39:09) The dangers of under-fueling and the impact on hormones and overall health
(41:51) The importance of making informed choices and staying the course for sustainable results
(48:13) Client success stories and the impact of tailored programs
(52:06) The benefits of long-term commitment to simple and sustainable health programs
(56:35) Practical tips for staying on track with nutrition and fitness
(1:01:53) The value of nutrient-dense foods and understanding their benefits specific to female health, fitness and performance
(1:05:13) Lessons learned about fat loss versus weight loss and making better food choices
(1:10:01) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

Email 💬  [email protected]  

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.