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!

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Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/

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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

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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) 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!

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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) 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!

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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/3CFng2O

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
(2:33) 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) 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!

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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-start

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.

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) 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!

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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) 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!

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Instagram 📷
https://www.instagram.com/breakingthroughwellness

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Email 💬 (Note: We do not have guests on our podcast)
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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) 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!

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Email 💬 (Note: We do not have guests on our podcast)
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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/checkout

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
(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) 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!

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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) 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!

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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) 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!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
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Email 💬 (Note: We do not have guests on our podcast)
[email protected]