Maximizing Hormones, Physique & Running Through Perimenopause

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) 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.

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) 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.

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) 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.

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) 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.

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) 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.

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) 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.

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-beyond

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
(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) 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.

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) 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 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) 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 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) 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.