In this podcast episode, Louise and Amy discuss perimenopause myth-busting, health, and fitness nutrition for women aged 35 and over. They emphasize the misconception that perimenopause requires expensive lab work and elaborate healthcare teams, debunking the idea by promoting a simpler, lifestyle-based approach. The hosts stress the importance of understanding one's changing hormones and their impact on nutrition, stress management, lifestyle, and overall well-being. They advocate for addressing root causes through nutritionally sound, whole food-based strategies rather than relying solely on supplements and extensive lab work.

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

Get our free guide with nutrition strategies to mitigate hormone changes on your health, fitness & running here.

Episode highlights:

(2:50) Discussion on the misconception around perimenopause requiring expensive lab work

(9:40) Emphasis on identifying perimenopause and working with female physiology to address hormonal changes

(11:58) Importance of lifestyle changes and education in addressing perimenopausal symptoms

(16:01) Exploring a strategic approach to taking supplements

(21:44) Myth-busting around hormone replacement therapy (HRT) and addressing root causes

(26:57) The danger of getting lost in lab work without actionable lifestyle changes

(30:11) Addressing the challenge of seeking advice in forums and the importance of personalized guidance

(39:10) Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

In this episode, Louise shares her personal experience as a female runner who decided to take six full weeks off of running due to a potential injury. She also recommends alternative training methods and nutrition support, emphasizing that a short break can contribute to a stronger and more resilient running future.

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

Link to Louise’s best-selling book on Amazon, The Art of Breaking Through: 5 Simple Steps to Take on Any Challenge & Tackle Self-Doubt: https://amzn.to/47iby7x 

Episode highlights:

(5:38) Consulting a sports medicine provider

(11:03) Advocating for proactive diagnostic testing

(15:28) Coping strategies and focusing on alternative training

(17:30) Join a community of people with shared interests

(23:36) Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

In this empowering episode, Louise shares practical strategies on how she and her family successfully manage their time, energy, and priorities to achieve health and fitness goals. Addressing the common challenges women face juggling work, family, and personal wellness, Louise emphasizes the importance of intentional time management and setting boundaries.

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

Explore Our Supplement Recommendations + Discounts: Find the Om Hot Chocolate we mentioned under “Catalog” → “Favorites” in our FullScript Portal here https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode highlights:

(3:12) The importance of managing time to achieve health and fitness goals

(7:36) Introduction to the bucket concept and its application to life balance

(24:39) Advocating for yourself and setting boundaries to support health and fitness goals

(26:05) Discussing the CEO concept for managing children's activities and responsibilities within a family

(35:55) Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

In this episode, Louise and co-coach Amy delve into achieving strength training efficiencies for women who want it all – to look fit, get strong, and run their best. They offer valuable insights on optimizing time and money in fitness.

They stress the significance of consistent, targeted exercises over constantly changing routines. Mindfulness during workouts, especially with eccentric training, is highlighted as a game-changer for the best results.

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

Episode highlights:

(4:32) Discussion on the effectiveness of body weight exercises

(8:07) Importance of proper nutrition and fueling for effective workouts

(11:22) Weight lifting guidelines in strength training

(16:21) Connecting strength training to longevity and overall functional fitness

(19:56) Managing expectations and understanding the physiological changes in your fitness journey

(27:20) Tailoring workouts to personal goals and the value of community support

(30:27) Balancing different workout approaches and avoiding stress overload

(34:06) Emphasizing the individualized nature of fitness goals and preventing injuries

(40:35) Mindfulness in exercise is emphasized, with a focus on feeling the muscle during repetitions

(43:50) Addressing common misconceptions about crunches and advocating for effective, targeted exercises.

(53:10) Discussion on the effectiveness of consistent muscle-specific training over constantly changing routines

(58:52) Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

In this episode, Louise explores two natural ways to increase libido at any age, addressing common concerns among women in perimenopause, menopause, or even in their early 30s. The first strategy involves understanding the impact of estrogen on libido, with a focus on the crucial days 10 through 14 of the menstrual cycle. She recommends paying attention to these days, emphasizing the potential fertility risks during this period.

The second strategy involves addressing low testosterone, a key factor in decreased libido, especially for women aged 35 and beyond. Consistent weightlifting is highlighted as a critical element to counteract testosterone decline, promoting muscle mass, improved mood, and enhanced sexual enjoyment.

Louise introduces an unconventional yet effective approach called seed cycling to support hormonal balance, specifically targeting estrogen and progesterone. She emphasizes the importance of a holistic, natural approach over hormone replacement therapy and birth control.

Visit BreakingThroughWellness.com here to opt into Louise’s newsletter & get your free guide to mitigate hormone changes on your health, fitness & running + specific nutrition strategies to ditch PMS, bloating & perimenopause symptoms, including how to use the seed cycling strategy you learned about. 7 pages of simple strategies to feel your best! 

Find This is Your Brain on Birth Control Book: How the Pill Changes Everything here.

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

Episode highlights:

(4:43) Discussion on the impact of estrogen on libido

(5:52) First strategy: Watch out for estrogen surge on Days 10-14 in the menstrual cycle

(8:32) Introduction to seed cycling as a strategy to mimic estrogen and progesterone

(12:42) Exploring the second strategy: addressing low testosterone through consistent weightlifting

(14:34) Importance of lifting heavy and making mindful, controlled movements during strength training

(17:30) Recommendation for a minimum of 2 days per week of strength training

(20:57) Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

In this episode, Louise introduces her co-coach, Amy Jones, a certified personal trainer and integrative health practitioner. Together, they tackle a listener question on the appropriateness of fasting for active women and fitness enthusiasts. The discussion dives into the polarizing opinions on fasting in the fitness community and the need for a nuanced, science-based approach. They also discuss the critical relationship between nutrition, hormones, and fitness for women in their 30s, 40s, and 50s, emphasizing self-love over guilt. Make sure you tune in!


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

Episode highlights:
(7:50) Discussion on fasting for active women and the need to feel in control
(8:58) The impact of fasting on hormones that kicks your body into a state of stress overload
(11:20) The importance of morning fueling as a metabolically supportive habit
(15:23) Practical morning fueling strategies that help avoid the 3 PM energy crash
(22:03) Discussion on scenarios causing GI distress and strategic nutrient pairings
(25:43) Exploring the occasional scenario of training fasted without damaging metabolism
(31:40) The importance of loving yourself by treating a workout as a reward and not a punishment
(34:45) Embracing empowerment in fitness and challenging societal expectations
(40:09) Connecting muscle building to sustainable weight loss and protecting metabolism
(42:20) The importance of bio-individuality in designing effective weight loss strategies
(45:39) Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

In this episode, Louise dives into the often-overlooked topic of perimenopause and its impact on female runners. She emphasizes the bio-individuality of hormonal changes and challenges the one-size-fits-all advice prevalent in the fitness world. Louise delves into the transformative stories of four remarkable women reclaiming their strength and vitality in their 50s through running, highlighting their struggles and successes. The episode unveils the myth that this phase has to be a period of burnout and decline, offering a perspective focused on vibrant well-being.

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

Link to the article mentioned: 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

Episode highlights:

(4:36) Negative cultural expectations of perimenopause
(6:08) Endless possibilities when you work with your female physiology
(10:02) Debunking calorie intake myths and acknowledging the need for quality, vibrant nutrition
(11:46) Undergoing strength training specific to running
(25:27) The importance of running your race pace and holding it
(27:20) Switching protein sources to exclusively high-quality protein
(29:25) The power of consistency and lifestyle adjustments
(32:05) Stress management and training adaptations
(37:46) Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

Imagine taming your hot flashes with just a few changes to your diet and lifestyle. Sounds too good to be true? In today’s episode, I, Louise Valentine, am here to talk you through how I managed my hot flashes by simply adjusting my nutrition and making a few lifestyle tweaks. I'll provide insights on the two main triggers of hot flashes and the role of carbs, particularly the timing and type, in managing them. We'll discuss the concept of "naked carbs" and how pairing them with protein or fats can stabilize your blood sugar levels, reducing hot flashes and boosting your overall health. Remember, achieving a vibrant, healthy, and high-performance lifestyle is a choice, and I'm here to guide you in every step of the way.

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

Episode Highlights:
(3:36) The impact of carbohydrates on hot flashes, emphasizing the avoidance of "naked carbs" and the importance of pairing carbs with protein or fat to stabilize blood sugar
(10:43) Pay attention to how certain carbs feel in your body
(16:07) The alcohol's role in triggering hot flashes
(18:34) The apple cider vinegar hack
(21:45) Quick recap
(23:54) Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

Get ready for a paradigm shift as we challenge some widely accepted ideas about fitness and running for women. In today’s episode, I’ll put the spotlight on the dangerous pursuit of a 'perfect' physique that's leading to high injury rates among runners with a BMI below 19. It's time to question societal pressure for specific body types and how it's potentially jeopardizing health and performance. We are going to talk about saying goodbye to the archaic fixation on weight or appearance, and make room for the real champions - muscles! Not just for aesthetics but for resilience and injury prevention. I'll share with you the exhilarating moment I embraced my powerful, muscular body during a grueling race, defying the stereotypical image of a 'fit' female runner. So tune in and let’s redefine fitness, ditch unnecessary complications, and celebrate individuality together. Remember, I’m here to collaborate and cheer for you every step of the way!

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

Episode Highlights:

[2:58] Running with all these muscles

[5:57] Research findings on US military runners

[7:45] When your junk in the trunk as a runner is your superpower!!!

[8:32] The impact of body composition on sex life

[11:39] If you carry muscles–say goodbye to your BMI calculator

[12:44] The role of muscle mass in resilience and injury prevention

[19:00] Embracing and loving your body

[19:56] Outro

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

I'd love to connect!

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

Facebook
https://www.facebook.com/BreakingThroughWellness

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

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 Fitness, Physique, and Running Through Perimenopause" for a 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
https://www.facebook.com/BreakingThroughWellness

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