Maximizing Hormones, Physique & Running Through Perimenopause

Strap on your running shoes, ladies, because we're about to embark on a journey through the challenges and triumphs of running during perimenopause. The conversation is more than just a regular run in the park as we discuss the J-shaped curve of exercise and how it affects women over 35. Through my experiences, personal stories, and expert advice, I'll guide you to strike the right balance in your exercise routine, ensuring you maintain your love for running without sacrificing your hormonal health. In the pursuit of a runner's high, it's easy to overlook our overall health. It's not just about lacing up and hitting the pavement; it's about embracing the changes in your body and using them to your advantage. So, tune in and let's navigate this path together, and remember, it's your race, your pace.


Important Links:

• Louises’s Injury Prevention Masterclass: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkout

• Kion use code LOUISE to save: https://glnk.io/j6vy/breakingthroughwellness 

• Louise’s blog article about fasted training: “One Thing Women Over 35 Who Exercise Should Avoid + What To Do Instead” https://www.breakingthroughwellness.com/blog/one-thing-women-over-35-who-exercise-should-avoid-what-to-do-instead

• Link to the article quoted & graph on health risks associated when exercise training volume exceeds an optimal level: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462916/?fbclid=IwAR1-sSopYMaJ7fHg7jl9q-F1wKgY62Qi98nTFzEYJ_70zqLXwDn6N_o8eXU

• Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ 

Episode Highlights:
[4:11] Perimenopause challenges for female runners
[7:30] The J-shaped curve of exercise and its implications
[15:47] Personal experiences and insights on running and health
[22:46] Stress management and its impact on hormonal health
[24:13] Importance of a strategic and individualized training approach
[25:42] Role of strength training in protecting metabolism and hormones
[31:45] Fasted training and its impact on cortisol and hormone production
[37:14] The analogy of a taper week in endurance training
[39:48] 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.

Craving for a drastic change in your fitness journey? Get ready to revolutionize your regimen as we uncover the science-backed strategies to help you level up your lifelong wellness game. In this episode, we’re spotlighting the importance of hydration and how this simple yet often overlooked routine can boost your health goals, especially if you're over 35. Learn why drinking water before your morning coffee is a game-changer and how the lack of hydration can lead to brain fog. We also talk about the integral role of quality sleep in your hormonal health. Discover how sticking to a one-hour wake-time window can set you up for success in your fitness journey. Get ready to take actionable steps today to get better sleep, improve your health and feel your best. Tune in, and let's elevate your health together!

• Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ 

Episode highlights:

[3:56] Unveiling a coffee-lover-friendly morning rehydration strategy involving four ounces of water, a pinch of pink Himalayan sea salt, and a splash of lemon juice.

[5:59] Emphasizing the usefulness of pink Himalayan sea salt and lemon juice in the morning rehydration routine for optimal absorption and trace mineral replenishment

[7:44] Louise recommends Concentrace Trace Mineral Drops to enhance the morning rehydration strategy by replenishing trace minerals depleted through stress and sleep

[15:09] Delving into the challenges and benefits of maintaining a consistent sleep pattern, highlighting its crucial role in hormonal health, fitness, and overall well-being.

Important Links Mentioned:

Link to Louise’s FullScript Portal to get 15% off Trace Mineral Drops: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Find this supplement under “Catalog” → “Favorites’ → ‘Trace Mineral Drops”

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.

Have you ever felt like your body is changing in ways that you cannot fully understand? Ever wondered if it's related to your age or your active lifestyle? This episode is dedicated to every woman who has been perplexed by the changes in her body. We'll be discussing the intricacies of perimenopause, its onset around the age of 35, and how it influences various aspects of your life. For you active women, especially those who love running or fitness, there's no escaping these transformations, but understanding them is the first step towards dealing with them. We want you to realize you're not alone in this hormonal roller coaster ride. We're here to help you understand the science of hormones and how you can work with your female physiology to create a fit and high-performance life. So, let's take control of these hormonal changes and embark on a journey towards a happier, healthier life. Tune in, and let's conquer that hormone havoc together!

• Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ 

Episode Highlights:

[0:00] Intro

[7:51] Unpacking the effects of hormonal changes on mood, stress, and cortisol levels, emphasizing the crucial role of stress management for women in the realm of fitness and running.

[13:30] Discussing inflammation, nutrition, and the importance of incorporating low-inflammatory foods as a key strategy for managing symptoms associated with hormonal shifts.

[17:26] Highlighting the significance of prioritizing high-quality protein in the diet to address the decreasing efficiency of the body in processing protein during hormonal changes.

[20:51] Exploring the impact of hormonal changes on carb utilization, insulin resistance and advocating for strategic carb consumption to support the body's evolving needs.

[24:08] Addressing the decline in recovery efficiency, suggesting adjustments in running routines, and underscoring the pivotal role of mindful strength training in maintaining optimal fitness.

[26:27]  Delving into mindful strength training, muscle development, and advocating for a balanced approach to fitness to navigate hormonal changes and promote overall well-being in active women.

[ 40:37] 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.

Are you feeling overwhelmed? You're not alone! For women over 35, the struggle is real! Hormonal changes, life's demands, and societal pressures can make it seem like you're carrying the weight of the world on your shoulders. But what if there were simple yet powerful strategies to help you regain control and shrug off that heavy burden of overwhelm? In this episode, we will discuss the simple steps to help you ditch overwhelm, frustration, and even depression. We emphasize the importance of simplifying strategies, such as focusing on nutrition, sleep, and mindful information consumption.

• Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ 

Episode Highlights:

[2:20] Addressing the commonality of overwhelm in busy women's lives.

[6:31] Step 1: Define Next Level You - Emphasis on short-term, individualized goals and prioritizing well-being over external measures.

[14:52] Step 2: Protect Your Bubble - Strategies to combat information overload, including unfollowing and simplifying approaches.

[22:45] Step 3: Build a Supportive Community - The importance of surrounding oneself with like-minded individuals and establishing a 'battle buddy' system.

[28:17] A challenge to start small, stay consistent, and emphasize on the power of simplicity and community in overcoming overwhelm.

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.

Welcome to "Maximizing Fitness, Physique, and Running Through Perimenopause," the podcast addressing hormonal challenges for women 35 and beyond. In this trailer, I explain WHY it was so important for me to start this podcast and WHAT you can expect to learn, practice and become!

Episode Highlights:

[0:22] The complexities of maintaining fitness during hormonal changes, promising to simplify the process.

[1:06] Louise's Personal Journey: From being told she couldn't run to a diagnosis of multiple health conditions at 33, let's talk simplicity in health approaches.

[3:32] Protecting Hormones: Learn to safeguard hormones with practical strategies for nutrition, lifestyle, and training, understanding their profound impact.

[5:16]  Applying Female-Specific Science:  simplifying cutting-edge female-specific science for practical application in everyday life.

[6:41]  Taking Action: Immediate application of strategies to prevent and address hormonal symptoms, focusing on simplicity and practicality.

[7:57]  Unlocking Your Best:  Despite challenges and frustration, you can unlock your best with less stress, emphasizing nutrition, fitness, and fat loss.

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.