Maximizing Hormones, Physique & Running Through Perimenopause Thu, 08 Oct 2026 03:00:03 -0400 https://www.buzzsprout.com/2277005 en © 2026 Maximizing Hormones, Physique & Running Through Perimenopause yes 6d103edb-d1dc-54ec-a3b2-177d82b2c627 Louise Valentine episodic false Welcome to "Maximizing Hormones, Physique, and Running Through Perimenopause," the podcast that redefines your relationship with fitness, nutrition and hormonal changes. 

Hosted by American College of Sports Medicine Practitioner of the Year 2023, women's integrative health, running and performance expert Louise Valentine, this show empowers you to mitigate impacts of hormone changes without overcomplicating it or needing endless supplements, diets or medications! 


Get ready to break through misinformation, ditch outdated male-based methods and apply what you learn to feel your best, level up a fit toned physique and run strong, energized and injury-free at ANY age!

Louise and her clients share how they achieve previously thought "impossible" results, driven by Louise's multi award-winning science-backed nutrition, fitness, running and fat loss methods designed for ambitious everyday runners age 35 and beyond. Get inspired each week as they share how they've turned their own health, hormone and fitness breakdowns into breakthroughs and how they now lead the way in empowering women just like you do the same!

Whether you're looking to ditch hormone havoc, optimize natural hormone production, break through a setback, or you want to understand how to lift, train and fuel harmoniously with your changing female physiology, you'll find this podcast insightful and inspiring. No more fighting against your body – Louise is here to help you harness its fierce natural power to achieve a vibrantly energized, well, fit and active life!

If you're a wellness-minded active female who loves to run and wants it all, Welcome to "Maximizing Hormones, Physique, and Running Through Perimenopause" – Your go-to resource to break through to next-level health, hormones and fitness!

]]> Buzzsprout (https://www.buzzsprout.com) Louise Valentine https://storage.buzzsprout.com/dp7gsh7v15z4oln0xx5lorefndja?.jpg Maximizing Hormones, Physique & Running Through Perimenopause https://www.buzzsprout.com/2277005 #154 - FAQ: Do Strategies I Learn On This Podcast Apply To My Husband Too? Yes! Here's How! #154 - FAQ: Do Strategies I Learn On This Podcast Apply To My Husband Too? Yes! Here's How! What if the health strategies you are learning for yourself could also help your husband feel better, sleep better, and stay stronger as he ages?

In this episode, Louise Valentine, one of the world’s leading integrative health and fitness practitioners, explains why many of the foundational habits she teaches women can also support men. She covers protein and amino acids, hydration, vitamin D, omega-3s, creatine, magnesium, blood sugar balance, and better supplement choices. She also explains why dosage matters and why taking more supplements does not necessarily lead to better results.

Louise shares how simple science-backed routines like eating a specific nourishing breakfast, strategic hydrating first thing in the morning, purposeful walking after dinner, and strategic caffeine timing can support energy, recovery, mood, cognition, mental, and hormone health. She also discusses cortisol dysregulation, especially in high-achieving people who may not realize that ambition, overworking, and constant mental stimulation can still create physiological stress.

The takeaway is simple: most health, fitness, and longevity improvements do not require complicated protocols. Small, consistent habits tailored to the individual can help couples and families build healthier routines together.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Link to podcast episode #70 “The Ultimate Female-Specific Supplement Guide: Strategies, Timing & Type” here

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25%.  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
(2:51) Can these strategies help your husband too?
(3:45) Nutrition principles that support men and women
(5:49) Why amino acids matter as we age
(11:20) Building a smarter supplement foundation
(13:52) Choosing an effective multivitamin
(16:27) Morning hydration for energy and cognition
(20:27) Vitamin D testing and supplementation
(25:07) Omega-3s, triglycerides, and metabolic health
(28:59) Creatine and supplement efficiency
(31:13) Why walking after dinner works
(34:41) Magnesium and better sleep
(36:28) Clinically effective supplement dosing
(39:29) Cortisol dysregulation in high achievers
(42:47) Waking at night with a racing mind
(44:35) Sleep, recovery, and brain health
(47:59) One health strategy to share with your husband
(48:39) 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 💬  support@breakingthroughwellness.com  

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 health strategies you are learning for yourself could also help your husband feel better, sleep better, and stay stronger as he ages?

In this episode, Louise Valentine, one of the world’s leading integrative health and fitness practitioners, explains why many of the foundational habits she teaches women can also support men. She covers protein and amino acids, hydration, vitamin D, omega-3s, creatine, magnesium, blood sugar balance, and better supplement choices. She also explains why dosage matters and why taking more supplements does not necessarily lead to better results.

Louise shares how simple science-backed routines like eating a specific nourishing breakfast, strategic hydrating first thing in the morning, purposeful walking after dinner, and strategic caffeine timing can support energy, recovery, mood, cognition, mental, and hormone health. She also discusses cortisol dysregulation, especially in high-achieving people who may not realize that ambition, overworking, and constant mental stimulation can still create physiological stress.

The takeaway is simple: most health, fitness, and longevity improvements do not require complicated protocols. Small, consistent habits tailored to the individual can help couples and families build healthier routines together.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Link to podcast episode #70 “The Ultimate Female-Specific Supplement Guide: Strategies, Timing & Type” here

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25%.  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
(2:51) Can these strategies help your husband too?
(3:45) Nutrition principles that support men and women
(5:49) Why amino acids matter as we age
(11:20) Building a smarter supplement foundation
(13:52) Choosing an effective multivitamin
(16:27) Morning hydration for energy and cognition
(20:27) Vitamin D testing and supplementation
(25:07) Omega-3s, triglycerides, and metabolic health
(28:59) Creatine and supplement efficiency
(31:13) Why walking after dinner works
(34:41) Magnesium and better sleep
(36:28) Clinically effective supplement dosing
(39:29) Cortisol dysregulation in high achievers
(42:47) Waking at night with a racing mind
(44:35) Sleep, recovery, and brain health
(47:59) One health strategy to share with your husband
(48:39) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19890620 Thu, 08 Oct 2026 03:00:00 -0400 3009 full false #153 - Why "Eat 100g of Protein Per Day" is Terrible Advice - Relative to Who WE Are #153 - Why "Eat 100g of Protein Per Day" is Terrible Advice - Relative to Who WE Are Generic protein advice can sound simple, but for ambitious active women and runners in perimenopause, it misses what our female body actually needs.

In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, challenges the recommendation of eating 100 grams of protein per day and explains why protein needs should reflect our unique body weight, training volume, recovery demands, hormonal shifts, and body composition goals. She discusses how active women, especially runners and endurance athletes, often require more protein to support muscle, hormones, stress resilience, injury prevention, and recovery.

Louise also breaks down the importance of protein timing, post-workout fueling, pairing protein with carbohydrates, and spreading protein intake throughout the day rather than relying on large servings. She shares practical examples for breakfast, snacks, and meals while emphasizing that nutrition should adjust as training and goals change.

The bigger takeaway: It's time to ditch one-size-fits-all nutrition rules. Your fueling strategy should support your activity level, recovery, hormones, and long-term health, not just hit a generic number. When we want optimal results to thrive and not just survive as active women, it takes a much more specific, female-specific science-backed, and logic-driven approach.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Check out my FullScript here where you can see curated supplement picks under “Collection” to address specific concerns & save 25%!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
(3:01) Why 100 grams of protein may fall short
(5:36) Problems with generalized nutrition advice
(8:20) Choosing better sources of fiber
(13:52) Protein needs based on body weight
(15:31) Protein for fat loss and body recomposition
(16:17) Post-workout protein and nutrient timing
(19:40) Building a higher-protein breakfast
(21:28) Pairing protein and carbohydrates
(25:42) Why protein pacing matters
(29:10) Spreading protein throughout the day
(36:33) Active women have different fueling needs
(39:22) A starting point for daily protein intake
(39:41) Using BUN as one piece of context
(42:39) 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 💬  support@breakingthroughwellness.com  

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.

]]> Generic protein advice can sound simple, but for ambitious active women and runners in perimenopause, it misses what our female body actually needs.

In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, challenges the recommendation of eating 100 grams of protein per day and explains why protein needs should reflect our unique body weight, training volume, recovery demands, hormonal shifts, and body composition goals. She discusses how active women, especially runners and endurance athletes, often require more protein to support muscle, hormones, stress resilience, injury prevention, and recovery.

Louise also breaks down the importance of protein timing, post-workout fueling, pairing protein with carbohydrates, and spreading protein intake throughout the day rather than relying on large servings. She shares practical examples for breakfast, snacks, and meals while emphasizing that nutrition should adjust as training and goals change.

The bigger takeaway: It's time to ditch one-size-fits-all nutrition rules. Your fueling strategy should support your activity level, recovery, hormones, and long-term health, not just hit a generic number. When we want optimal results to thrive and not just survive as active women, it takes a much more specific, female-specific science-backed, and logic-driven approach.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Check out my FullScript here where you can see curated supplement picks under “Collection” to address specific concerns & save 25%!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
(3:01) Why 100 grams of protein may fall short
(5:36) Problems with generalized nutrition advice
(8:20) Choosing better sources of fiber
(13:52) Protein needs based on body weight
(15:31) Protein for fat loss and body recomposition
(16:17) Post-workout protein and nutrient timing
(19:40) Building a higher-protein breakfast
(21:28) Pairing protein and carbohydrates
(25:42) Why protein pacing matters
(29:10) Spreading protein throughout the day
(36:33) Active women have different fueling needs
(39:22) A starting point for daily protein intake
(39:41) Using BUN as one piece of context
(42:39) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19878319 Thu, 01 Oct 2026 03:00:00 -0400 2648 full false #152 - How I Taught My Daughter The Importance of Getting Proactive Bloodwork as a Female Runner & Swimmer #152 - How I Taught My Daughter The Importance of Getting Proactive Bloodwork as a Female Runner & Swimmer “Normal” and basic blood work does not tell us the whole story.

In this episode, Louise Valentine, a multi-award-winning women's integrative health practitioner and exercise physiologist, shares why understanding which biomarkers to track and what they mean can be especially important for runners, active women, and their families. Using her daughter’s first blood draw as an example, Louise explains how she teaches her children to see health data as empowering, useful information rather than something to fear.

She discusses the difference between standard and optimal lab ranges, cutting-edge female-specific lab ranges, why tracking trends over time matters, and several markers she watches closely, including advanced cholesterol markers, liver enzymes, and ferritin. Louise also shares how under-fueling can affect recovery, energy, performance, hormones, injury-risk, and long-term bone health in endurance athletes.

Along the way, she offers practical tips for making blood draws less stressful and shares lessons from her own family’s health, fitness, and running journeys. The bigger message is simple: learning what your body needs today can help you make better decisions before small warning signs become bigger problems.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass, including “How to Confidently Support Optimal Ferritin” here.

Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:50) Why blood work matters for active women
(4:40) Standard vs. optimal lab ranges
(5:46) Teaching kids about blood work
(7:22) Making blood draws less stressful
(13:54) Health testing for young endurance athletes
(14:41) Advanced cholesterol biomarkers to consider
(17:02) Under-fueling risks for active girls
(20:15) Teaching children healthy habits early
(22:13) Using biomarkers to guide health decisions
(29:02) Tracking blood work trends over time
(31:05) Ferritin and iron needs for runners
(34:00) Long-term consequences of chronic under-fueling
(35:36) Key biomarkers and baseline health scans


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 💬  support@breakingthroughwellness.com  

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.

]]> “Normal” and basic blood work does not tell us the whole story.

In this episode, Louise Valentine, a multi-award-winning women's integrative health practitioner and exercise physiologist, shares why understanding which biomarkers to track and what they mean can be especially important for runners, active women, and their families. Using her daughter’s first blood draw as an example, Louise explains how she teaches her children to see health data as empowering, useful information rather than something to fear.

She discusses the difference between standard and optimal lab ranges, cutting-edge female-specific lab ranges, why tracking trends over time matters, and several markers she watches closely, including advanced cholesterol markers, liver enzymes, and ferritin. Louise also shares how under-fueling can affect recovery, energy, performance, hormones, injury-risk, and long-term bone health in endurance athletes.

Along the way, she offers practical tips for making blood draws less stressful and shares lessons from her own family’s health, fitness, and running journeys. The bigger message is simple: learning what your body needs today can help you make better decisions before small warning signs become bigger problems.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass, including “How to Confidently Support Optimal Ferritin” here.

Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:50) Why blood work matters for active women
(4:40) Standard vs. optimal lab ranges
(5:46) Teaching kids about blood work
(7:22) Making blood draws less stressful
(13:54) Health testing for young endurance athletes
(14:41) Advanced cholesterol biomarkers to consider
(17:02) Under-fueling risks for active girls
(20:15) Teaching children healthy habits early
(22:13) Using biomarkers to guide health decisions
(29:02) Tracking blood work trends over time
(31:05) Ferritin and iron needs for runners
(34:00) Long-term consequences of chronic under-fueling
(35:36) Key biomarkers and baseline health scans


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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19841726 Thu, 24 Sep 2026 03:00:00 -0400 2535 full false #151 - My Doctor Offered Me Birth Control to Manage My Symptoms: Here's Why I Politely Declined #151 - My Doctor Offered Me Birth Control to Manage My Symptoms: Here's Why I Politely Declined What happens when the treatment offered to quiet your symptoms also quiets the hormonal signals you are trying to understand and working hard to support?

In this episode, Louise Valentine, a leading functional health and fitness expert for perimenopausal active women and recreational runners, shares why she decided not to use birth control as a way to manage perimenopause symptoms. As an example of things to consider, she walks through her complicated health history, including periods of underfueling, overtraining, gut issues, hormone challenges, and the difficulty of navigating fragmented women’s healthcare.

Louise explains why she wants to address root cause factors first, such as gut health imbalances, stress, cortisol regulation, and adjusting nutrition, lifestyle, and training. She clarifies why hormone suppression therapy is not the right next step for her. You will learn the importance of tracking symptoms, asking questions about testing and scans, and understanding that what works for one woman may not work for another.

Ready to become an informed participant and fierce advocate in your own care? The bottomline is: Symptoms can provide useful information about our body's individual needs, and women deserve conversations that consider their individual health history, goals, and options rather than relying on a one-size-fits-all or outdated approaches.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:46) Why Louise declined birth control
(5:14) Her complicated hormone and health history
(8:32) How fueling can affect female hormones
(11:08) Rebuilding hormone health naturally
(13:33) Challenges with fragmented healthcare
(15:30) Stress, cortisol, and hormone production
(18:28) Why she is delaying HRT
(19:13) Being offered hormone suppression therapy
(20:06) Birth control for symptom management
(23:55) When hormone suppression may have a place
(24:22) Why symptoms can provide useful data
(28:45) Navigating gaps in women’s healthcare
(32:32) Advocating for further testing and scans
(34:37) Stress, DHEA, and hormone health
(36:45) 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 💬  support@breakingthroughwellness.com  

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 happens when the treatment offered to quiet your symptoms also quiets the hormonal signals you are trying to understand and working hard to support?

In this episode, Louise Valentine, a leading functional health and fitness expert for perimenopausal active women and recreational runners, shares why she decided not to use birth control as a way to manage perimenopause symptoms. As an example of things to consider, she walks through her complicated health history, including periods of underfueling, overtraining, gut issues, hormone challenges, and the difficulty of navigating fragmented women’s healthcare.

Louise explains why she wants to address root cause factors first, such as gut health imbalances, stress, cortisol regulation, and adjusting nutrition, lifestyle, and training. She clarifies why hormone suppression therapy is not the right next step for her. You will learn the importance of tracking symptoms, asking questions about testing and scans, and understanding that what works for one woman may not work for another.

Ready to become an informed participant and fierce advocate in your own care? The bottomline is: Symptoms can provide useful information about our body's individual needs, and women deserve conversations that consider their individual health history, goals, and options rather than relying on a one-size-fits-all or outdated approaches.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:46) Why Louise declined birth control
(5:14) Her complicated hormone and health history
(8:32) How fueling can affect female hormones
(11:08) Rebuilding hormone health naturally
(13:33) Challenges with fragmented healthcare
(15:30) Stress, cortisol, and hormone production
(18:28) Why she is delaying HRT
(19:13) Being offered hormone suppression therapy
(20:06) Birth control for symptom management
(23:55) When hormone suppression may have a place
(24:22) Why symptoms can provide useful data
(28:45) Navigating gaps in women’s healthcare
(32:32) Advocating for further testing and scans
(34:37) Stress, DHEA, and hormone health
(36:45) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19806100 Thu, 17 Sep 2026 03:00:00 -0400 2296 full false #150 - There is Never a "Perfect" Time, Only a Decision #150 - There is Never a "Perfect" Time, Only a Decision Waiting until life gets easier may be the very thing keeping you stuck. In this short episode, Louise Valentine shares a simple reminder for women navigating perimenopause, changing hormones, fitness struggles, and the pressures of midlife: there is no perfect time. There is only a decision.

Louise, one of the world’s leading integrative health practitioners, explains how she sees women delay getting support even when their symptoms, lab trends, or daily energy suggest something needs attention. She shares why understanding the full picture, health history, stress, nutrition, training, hormones, and lifestyle, can help create a more personalized path forward instead of relying on endless supplements or quick fixes.

She also opens up about her own challenges, continued functional medicine training, and why she chose to keep learning even during a difficult season of life. Louise emphasizes the importance of community, individualized support, and recognizing that needing help, including medical support when appropriate, is not a failure.

The takeaway is simple: lean in, learn from what is not working, make adjustments, and keep moving forward.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Episode Highlights:
(0:00) Intro
(3:01) Why these bonus episodes matter
(4:13) Readiness is a decision
(5:21) Looking deeper for root causes
(9:12) Connecting your complete health history
(13:36) Stop waiting for perfect timing
(15:23) Louise’s own health decision
(17:19) Why community matters in midlife
(20:34) Lifestyle before endless supplements
(24:22) Adapting support to real life
(27:23) Needing medication is not failure
(30:13) Lean in, learn, and level up
(31:38) 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 💬  support@breakingthroughwellness.com  

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.

]]> Waiting until life gets easier may be the very thing keeping you stuck. In this short episode, Louise Valentine shares a simple reminder for women navigating perimenopause, changing hormones, fitness struggles, and the pressures of midlife: there is no perfect time. There is only a decision.

Louise, one of the world’s leading integrative health practitioners, explains how she sees women delay getting support even when their symptoms, lab trends, or daily energy suggest something needs attention. She shares why understanding the full picture, health history, stress, nutrition, training, hormones, and lifestyle, can help create a more personalized path forward instead of relying on endless supplements or quick fixes.

She also opens up about her own challenges, continued functional medicine training, and why she chose to keep learning even during a difficult season of life. Louise emphasizes the importance of community, individualized support, and recognizing that needing help, including medical support when appropriate, is not a failure.

The takeaway is simple: lean in, learn from what is not working, make adjustments, and keep moving forward.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Episode Highlights:
(0:00) Intro
(3:01) Why these bonus episodes matter
(4:13) Readiness is a decision
(5:21) Looking deeper for root causes
(9:12) Connecting your complete health history
(13:36) Stop waiting for perfect timing
(15:23) Louise’s own health decision
(17:19) Why community matters in midlife
(20:34) Lifestyle before endless supplements
(24:22) Adapting support to real life
(27:23) Needing medication is not failure
(30:13) Lean in, learn, and level up
(31:38) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19735193 Thu, 10 Sep 2026 03:00:00 -0400 1988 full false #149 - Lessons Learned on Balancing a Love of Running, Building a Badass Physique & Vibrant Longevity From Our Last Training Cycle #149 - Lessons Learned on Balancing a Love of Running, Building a Badass Physique & Vibrant Longevity From Our Last Training Cycle As our hormones and female physiology change, running a bit less and more strategic is essential to feel stronger, healthier, and even faster.

Louise Valentine, a leading expert for perimenopausal active women and runners, sits down with Jen to look back on their four-month training cycle and share what happened when they reduced running mileage, focused more on the Breaking Through Wellness female-specific strength training and fitness methods, and stopped forcing their bodies to keep up with demanding race goals.

One of their biggest lessons was once again learning to recognize a bioindividual “stress tipping point”, a science-backed theory that Louise teaches us to thrive through perimenopause. For example, more training is not always better, especially when sleep, recovery, hormones, hunger, mood, and body composition start to suffer. Louise shares how stepping away from half-marathon training helped improve her sleep, libido, strength, physique, recovery, and hormone markers while still allowing her to run faster. Jen also discovered that shorter runs brought her faster physique changes, more joy, improved energy, and made training easier to fit into her busy family life.

They also discuss excessive cardio, hunger hormones, female-specific strength training, ditching social media pressure, and the empowering freedom that comes from changing goals without feeling like you failed.

The takeaway is simple: your healthiest and most effective training plan looks a lot different in midlife as your hormones and female physiology change.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Blog post mentioned in this episode, “Trying to find your sweet spot with running & fitness in perimenopause? This is for you!“ is found here.

Previous podcast episode #133 on choosing to shift training goals mid-training plan: https://podcasts.apple.com/us/podcast/maximizing-hormones-physique-running-through-perimenopause/id1716725195?i=1000767715477

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Episode Highlights:
(0:00) Intro
(3:31) Why they changed their training approach
(5:31) Understanding your stress tipping point
(7:08) Choosing health over race performance
(8:39) When long runs stopped working
(10:28) Finding your joyful running distance
(12:18) High mileage and hormone health
(14:00) Health, happiness, or harder training
(19:27) Finding balance between running and strength
(22:32) Leptin, hunger, and excessive cardio
(25:25) What happened after running less
(29:17) Hormone improvements after changing training
(32:19) Is the half marathon worth it?
(35:26) More training balance, more family time
(38:44) Life after stepping away from social media
(41:07) Choosing family over outside pressure
(47:32) Freedom from having a race scheduled
(50:09) 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 💬  support@breakingthroughwellness.com  

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.

]]> As our hormones and female physiology change, running a bit less and more strategic is essential to feel stronger, healthier, and even faster.

Louise Valentine, a leading expert for perimenopausal active women and runners, sits down with Jen to look back on their four-month training cycle and share what happened when they reduced running mileage, focused more on the Breaking Through Wellness female-specific strength training and fitness methods, and stopped forcing their bodies to keep up with demanding race goals.

One of their biggest lessons was once again learning to recognize a bioindividual “stress tipping point”, a science-backed theory that Louise teaches us to thrive through perimenopause. For example, more training is not always better, especially when sleep, recovery, hormones, hunger, mood, and body composition start to suffer. Louise shares how stepping away from half-marathon training helped improve her sleep, libido, strength, physique, recovery, and hormone markers while still allowing her to run faster. Jen also discovered that shorter runs brought her faster physique changes, more joy, improved energy, and made training easier to fit into her busy family life.

They also discuss excessive cardio, hunger hormones, female-specific strength training, ditching social media pressure, and the empowering freedom that comes from changing goals without feeling like you failed.

The takeaway is simple: your healthiest and most effective training plan looks a lot different in midlife as your hormones and female physiology change.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Blog post mentioned in this episode, “Trying to find your sweet spot with running & fitness in perimenopause? This is for you!“ is found here.

Previous podcast episode #133 on choosing to shift training goals mid-training plan: https://podcasts.apple.com/us/podcast/maximizing-hormones-physique-running-through-perimenopause/id1716725195?i=1000767715477

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Episode Highlights:
(0:00) Intro
(3:31) Why they changed their training approach
(5:31) Understanding your stress tipping point
(7:08) Choosing health over race performance
(8:39) When long runs stopped working
(10:28) Finding your joyful running distance
(12:18) High mileage and hormone health
(14:00) Health, happiness, or harder training
(19:27) Finding balance between running and strength
(22:32) Leptin, hunger, and excessive cardio
(25:25) What happened after running less
(29:17) Hormone improvements after changing training
(32:19) Is the half marathon worth it?
(35:26) More training balance, more family time
(38:44) Life after stepping away from social media
(41:07) Choosing family over outside pressure
(47:32) Freedom from having a race scheduled
(50:09) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19732606 Thu, 03 Sep 2026 03:00:00 -0400 3099 full false #148 - How to Level Up Libido, Happy Hormones, Date Nights & Connectedness With Your Spouse #148 - How to Level Up Libido, Happy Hormones, Date Nights & Connectedness With Your Spouse At Breaking Through Wellness, taking more strategic care of yourself also means making more room for joy-filled experiences with the people you love. In fact, it may be the most important factor in thriving through perimenopause with optimal health, hormones, fitness, and holistic happiness!

In this episode, Louise Valentine, a leading functional women's health, exercise physiologist, and female-specific fitness expert, shares a personal look at how health, changing hormones, fitness, relationships, and stress all intersect during perimenopause. After noticing how demanding this season of life has become for herself and her clients, she realized that reconnecting with her husband needed to become a top priority, not something left for when life finally slowed down.

Louise shares why she and clients in her private practice are making intentional connection part of their wellness goals, including planning regular date nights and finding simple ways to bring back fun, conversation, and intimacy. She also walks through how she approached an adventurous weekend getaway, including hacks for alcohol, nutrient timing, and fun meals out, while still supporting her best training, recovery, and overall health.

The conversation goes deeper as Louise opens up about family stress, resilience, changing priorities, and the importance of having a strong community around you when life feels heavy.

The takeaway is simple: wellness is bigger than workouts and nutrition. Sometimes feeling your best also means protecting your relationships, making space for joy, and remembering what matters most.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
(3:30) Why Louise is running less
(7:15) Reconnecting with your spouse
(9:35) Focusing on what matters most
(11:08) The monthly date night challenge
(15:04) Navigating a healthy date night
(18:02) Fueling before drinking alcohol
(20:24) Creating space for real connection
(26:17) Hormones, alcohol, and recovery
(29:25) Facing a high-stress season
(33:29) Protecting relationships through hard seasons
(38:36) Finding your own date-night style
(40:25) 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 💬  support@breakingthroughwellness.com  

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.

]]> At Breaking Through Wellness, taking more strategic care of yourself also means making more room for joy-filled experiences with the people you love. In fact, it may be the most important factor in thriving through perimenopause with optimal health, hormones, fitness, and holistic happiness!

In this episode, Louise Valentine, a leading functional women's health, exercise physiologist, and female-specific fitness expert, shares a personal look at how health, changing hormones, fitness, relationships, and stress all intersect during perimenopause. After noticing how demanding this season of life has become for herself and her clients, she realized that reconnecting with her husband needed to become a top priority, not something left for when life finally slowed down.

Louise shares why she and clients in her private practice are making intentional connection part of their wellness goals, including planning regular date nights and finding simple ways to bring back fun, conversation, and intimacy. She also walks through how she approached an adventurous weekend getaway, including hacks for alcohol, nutrient timing, and fun meals out, while still supporting her best training, recovery, and overall health.

The conversation goes deeper as Louise opens up about family stress, resilience, changing priorities, and the importance of having a strong community around you when life feels heavy.

The takeaway is simple: wellness is bigger than workouts and nutrition. Sometimes feeling your best also means protecting your relationships, making space for joy, and remembering what matters most.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
(3:30) Why Louise is running less
(7:15) Reconnecting with your spouse
(9:35) Focusing on what matters most
(11:08) The monthly date night challenge
(15:04) Navigating a healthy date night
(18:02) Fueling before drinking alcohol
(20:24) Creating space for real connection
(26:17) Hormones, alcohol, and recovery
(29:25) Facing a high-stress season
(33:29) Protecting relationships through hard seasons
(38:36) Finding your own date-night style
(40:25) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19696067 Thu, 27 Aug 2026 03:00:00 -0400 2514 full false #147 - How She Did It: Stacey Ditches Supplements, HRT, Depression & Diets for a Sustainable Total Body Transformation #147 - How She Did It: Stacey Ditches Supplements, HRT, Depression & Diets for a Sustainable Total Body Transformation Feeling better in perimenopause has less to do with doing more and more to do with finally giving your female body what it needs.

In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts for ambitious active women who love to run, sits down with Stacey, a health education specialist and longtime runner, to share her journey from restrictive dieting, excessive fasting, poor sleep, headaches, injuries, and frustrating hormonal symptoms to a much simpler approach to health and performance. Stacey explains how learning when and how to fuel with her female physiology changed the way she sleeps, runs, recovers, and feels day to day.

They discuss why more cardio and longer workouts are not always better, especially as women move through perimenopause, and why strategic strength training, female-specific fueling, and recovery can make a bigger difference.

Stacey also shares how she stopped letting the scale dictate her progress and began focusing more on strength, energy, fewer injuries, and overall well-being.

Her biggest lessons are refreshingly simple: be patient, stay consistent, keep things flexible, and stop expecting overnight results.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, like Kion Aminos mentioned in this episode. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see my curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
(3:09) Stacey’s perimenopause success story
(9:46) Feeling stuck with hormonal symptoms
(15:25) How nutrition changed sleep and headaches
(22:05) Why less running can be more
(31:00) Simple tools that made a difference
(44:26) Improving physical and mental health
(47:31) Looking beyond the number on the scale
(53:26) Why women need different strategies
(55:39) Turning overwhelm into sustainable habits
(1:00:04) Building consistency for long-term results
(1:04:56) Patience, simplicity, and Stacey’s final advice
(1:08:29) 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 💬  support@breakingthroughwellness.com  

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.

]]> Feeling better in perimenopause has less to do with doing more and more to do with finally giving your female body what it needs.

In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts for ambitious active women who love to run, sits down with Stacey, a health education specialist and longtime runner, to share her journey from restrictive dieting, excessive fasting, poor sleep, headaches, injuries, and frustrating hormonal symptoms to a much simpler approach to health and performance. Stacey explains how learning when and how to fuel with her female physiology changed the way she sleeps, runs, recovers, and feels day to day.

They discuss why more cardio and longer workouts are not always better, especially as women move through perimenopause, and why strategic strength training, female-specific fueling, and recovery can make a bigger difference.

Stacey also shares how she stopped letting the scale dictate her progress and began focusing more on strength, energy, fewer injuries, and overall well-being.

Her biggest lessons are refreshingly simple: be patient, stay consistent, keep things flexible, and stop expecting overnight results.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, like Kion Aminos mentioned in this episode. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see my curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
(3:09) Stacey’s perimenopause success story
(9:46) Feeling stuck with hormonal symptoms
(15:25) How nutrition changed sleep and headaches
(22:05) Why less running can be more
(31:00) Simple tools that made a difference
(44:26) Improving physical and mental health
(47:31) Looking beyond the number on the scale
(53:26) Why women need different strategies
(55:39) Turning overwhelm into sustainable habits
(1:00:04) Building consistency for long-term results
(1:04:56) Patience, simplicity, and Stacey’s final advice
(1:08:29) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19667432 Thu, 20 Aug 2026 03:00:00 -0400 4199 full false #146 - Real Examples of How to Work With Your Changing Hormones, Not Against Them #146 - Real Examples of How to Work With Your Changing Hormones, Not Against Them Perimenopause changes how your body responds to training, nutrition, caffeine, sleep, recovery, and many supplements, making it feel like the things you always did to support your health and fitness are no longer working. And those shifts can begin as early as your 30s.

In this episode, Louise Valentine, a leading women's integrative health and fitness expert for perimenopausal active women and female runners, shares real-life conversations with women who were doing many things “right” but still dealing with injuries, poor sleep, anxiety, cravings, body composition changes, and frustrating fitness setbacks.

She explains why creatine quality, mode of delivery, and timing matter, why the right type of strength training becomes increasingly important for protecting muscle and reducing injury risk, and why protein quality deserves closer attention as women age.

Louise also breaks down how late-day caffeine, poor fueling, and sugar before bed can affect cortisol, sleep, digestion, and next-day energy. Finally, she explains why extreme programs like 75 Hard may deliver short-term results but are nearly impossible to sustain due to the impacts on hormones, metabolic health, and working against time tested principles like progressive overload of exercise and nutrition strategies.

The main message is simple: learn how your body is changing before problems pile up. As you will learn, working with your changing female physiology should not be complicated or confusing. Sustainable, female-specific strategies can help you stay strong, energized, and vibrantly active through perimenopause and beyond.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see my curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
3:03) Simplifying fitness during perimenopause
(8:35) Creatine benefits, quality, and dosage
(11:49) Why creatine gummies may fall short
(15:19) Perimenopause, injuries, and strength training
(20:19) Hormonal changes and common injuries
(25:26) Caffeine, cravings, sleep, and cortisol
(31:44) Why extreme fitness plans backfire
(34:59) Building sustainable fitness with progressive overload
(37:39) Get educated before problems escalate
(39:57) Simple strategies for lasting results
(41:23) 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 💬  support@breakingthroughwellness.com  

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.

]]> Perimenopause changes how your body responds to training, nutrition, caffeine, sleep, recovery, and many supplements, making it feel like the things you always did to support your health and fitness are no longer working. And those shifts can begin as early as your 30s.

In this episode, Louise Valentine, a leading women's integrative health and fitness expert for perimenopausal active women and female runners, shares real-life conversations with women who were doing many things “right” but still dealing with injuries, poor sleep, anxiety, cravings, body composition changes, and frustrating fitness setbacks.

She explains why creatine quality, mode of delivery, and timing matter, why the right type of strength training becomes increasingly important for protecting muscle and reducing injury risk, and why protein quality deserves closer attention as women age.

Louise also breaks down how late-day caffeine, poor fueling, and sugar before bed can affect cortisol, sleep, digestion, and next-day energy. Finally, she explains why extreme programs like 75 Hard may deliver short-term results but are nearly impossible to sustain due to the impacts on hormones, metabolic health, and working against time tested principles like progressive overload of exercise and nutrition strategies.

The main message is simple: learn how your body is changing before problems pile up. As you will learn, working with your changing female physiology should not be complicated or confusing. Sustainable, female-specific strategies can help you stay strong, energized, and vibrantly active through perimenopause and beyond.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see my curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Episode Highlights:
(0:00) Intro
3:03) Simplifying fitness during perimenopause
(8:35) Creatine benefits, quality, and dosage
(11:49) Why creatine gummies may fall short
(15:19) Perimenopause, injuries, and strength training
(20:19) Hormonal changes and common injuries
(25:26) Caffeine, cravings, sleep, and cortisol
(31:44) Why extreme fitness plans backfire
(34:59) Building sustainable fitness with progressive overload
(37:39) Get educated before problems escalate
(39:57) Simple strategies for lasting results
(41:23) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19628099 Thu, 13 Aug 2026 03:00:00 -0400 2567 full false #145 - How to Navigate the Fine Line of Fueling for Physique, Fat Loss & Endurance Performance When Our Daughters Are Watching #145 - How to Navigate the Fine Line of Fueling for Physique, Fat Loss & Endurance Performance When Our Daughters Are Watching Your daughter may forget what you served for dinner, but she may remember how you talked about your body.

In this episode, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, explores the fine line between pursuing fat loss, physique goals, and endurance performance while raising children who are watching and listening. 

Drawing from her own childhood health and body composition struggles, work with professional athletes, and experience as a mother of young athletes, she explains why joy, strength, and long-term health should matter more than pressure, appearance, or performance alone.

Louise shares practical ways to build a healthier family culture around food and movement. She discusses explaining the “why” behind nutrition choices, using strength-focused language, treating food as fuel rather than labeling it good or bad, and allowing room for both nourishing meals and fun sports snacks. She also offers simple travel-fueling ideas and reminds listeners that children notice how adults speak about their bodies. 

If you have a daughter, get ready to learn practical tips for empowering her with hormone supportive food choices, female-specific nutrient timing and strategies that are easy to share so she can age strong, fit and vibrantly well, too!

The takeaway is clear: parents can still work toward personal health and physique goals while modeling confidence, flexibility, and respect for the body. Intentional words and everyday habits can help our next generation of fitness lovers and endurance athletes grow up strong, informed, and excited to move - for life.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Check out my FullScript here where you can see my curated favorite supplements, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:04) Pursuing physique goals while daughters watch
(5:00) Protecting young athletes from burnout
(11:22) Explaining the why behind food choices
(14:31) Using strength-focused language around children
(18:18) How children absorb body talk
(25:21) Fueling young athletes without food fear
(27:46) Empowering the next generation through health
(29:04) Practical travel meals and performance fuel
(39:25) Personal health goals and responsible messaging
(41:11) 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 💬  support@breakingthroughwellness.com  

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.

]]> Your daughter may forget what you served for dinner, but she may remember how you talked about your body.

In this episode, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, explores the fine line between pursuing fat loss, physique goals, and endurance performance while raising children who are watching and listening. 

Drawing from her own childhood health and body composition struggles, work with professional athletes, and experience as a mother of young athletes, she explains why joy, strength, and long-term health should matter more than pressure, appearance, or performance alone.

Louise shares practical ways to build a healthier family culture around food and movement. She discusses explaining the “why” behind nutrition choices, using strength-focused language, treating food as fuel rather than labeling it good or bad, and allowing room for both nourishing meals and fun sports snacks. She also offers simple travel-fueling ideas and reminds listeners that children notice how adults speak about their bodies. 

If you have a daughter, get ready to learn practical tips for empowering her with hormone supportive food choices, female-specific nutrient timing and strategies that are easy to share so she can age strong, fit and vibrantly well, too!

The takeaway is clear: parents can still work toward personal health and physique goals while modeling confidence, flexibility, and respect for the body. Intentional words and everyday habits can help our next generation of fitness lovers and endurance athletes grow up strong, informed, and excited to move - for life.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Check out my FullScript here where you can see my curated favorite supplements, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:04) Pursuing physique goals while daughters watch
(5:00) Protecting young athletes from burnout
(11:22) Explaining the why behind food choices
(14:31) Using strength-focused language around children
(18:18) How children absorb body talk
(25:21) Fueling young athletes without food fear
(27:46) Empowering the next generation through health
(29:04) Practical travel meals and performance fuel
(39:25) Personal health goals and responsible messaging
(41:11) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19589878 Thu, 06 Aug 2026 03:00:00 -0400 2561 full false #144 - 5 Simple & Effective Strategies to Ditch Stubborn Fat, Feel, Look & Run Your Best #144 - 5 Simple & Effective Strategies to Ditch Stubborn Fat, Feel, Look & Run Your Best Most often, the habits slowing your progress as your hormones and female physiology change are not the big ones, but the small choices you repeat every week.

In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, shares simple nutrition and lifestyle shifts that help women feel their best, mitigate symptoms, support body composition, and run stronger through perimenopause. She explains why progress does not require extreme diets, complicated macros, or traditional high volume or complicated training plans. Instead, strategic and very simple boundaries around foods like cheese, takeout lattes, alcohol, restaurant meals, and portion sizes can make a noticeable difference.

Louise discusses how frequent cheese often contributes to bloating for some women, why sugary lattes can disrupt blood sugar and quietly add extra calories, and how alcohol affects recovery, sleep, mood, nutrient absorption, and fat-loss goals. She also suggests separating alcohol from restaurant meals when possible to reduce the overall stress on the body's detoxification pathways and our changing metabolic processes as we age.

The biggest takeaway is that it's not about perfection. It's simply learning how your body is changing, making one realistic adjustment at a time, and building a healthier relationship with food. Midlife and perimenopause wellness can be simple, flexible, and still leave room for pizza, date nights, and the foods you love.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Check out my FullScript here where you can see my favorite high-quality supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:52) Four simple strategies for better midlife results
(5:31) How hormones affect fuel use, fat loss, and performance
(7:02) Why less running can sometimes produce better results
(10:21) Replacing frequent cheese to reduce bloating
(14:47) How takeout lattes may hold back body composition goals
(20:56) Creating realistic boundaries around alcohol
(22:22) How one drink may affect recovery and fat burning
(25:11) Alcohol’s possible effects on sleep, mood, and hormonal symptoms
(27:38) Why separating restaurant meals and alcohol may help
(31:01) Choosing reasonable portions instead of chasing perfection


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 💬  support@breakingthroughwellness.com  

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.

]]> Most often, the habits slowing your progress as your hormones and female physiology change are not the big ones, but the small choices you repeat every week.

In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, shares simple nutrition and lifestyle shifts that help women feel their best, mitigate symptoms, support body composition, and run stronger through perimenopause. She explains why progress does not require extreme diets, complicated macros, or traditional high volume or complicated training plans. Instead, strategic and very simple boundaries around foods like cheese, takeout lattes, alcohol, restaurant meals, and portion sizes can make a noticeable difference.

Louise discusses how frequent cheese often contributes to bloating for some women, why sugary lattes can disrupt blood sugar and quietly add extra calories, and how alcohol affects recovery, sleep, mood, nutrient absorption, and fat-loss goals. She also suggests separating alcohol from restaurant meals when possible to reduce the overall stress on the body's detoxification pathways and our changing metabolic processes as we age.

The biggest takeaway is that it's not about perfection. It's simply learning how your body is changing, making one realistic adjustment at a time, and building a healthier relationship with food. Midlife and perimenopause wellness can be simple, flexible, and still leave room for pizza, date nights, and the foods you love.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Check out my FullScript here where you can see my favorite high-quality supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:52) Four simple strategies for better midlife results
(5:31) How hormones affect fuel use, fat loss, and performance
(7:02) Why less running can sometimes produce better results
(10:21) Replacing frequent cheese to reduce bloating
(14:47) How takeout lattes may hold back body composition goals
(20:56) Creating realistic boundaries around alcohol
(22:22) How one drink may affect recovery and fat burning
(25:11) Alcohol’s possible effects on sleep, mood, and hormonal symptoms
(27:38) Why separating restaurant meals and alcohol may help
(31:01) Choosing reasonable portions instead of chasing perfection


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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19558500 Thu, 30 Jul 2026 00:00:00 -0400 2391 full false #143 - Part 2: Why Ovulation & Luteal Phase Symptoms Ramp Up & What To Do About It #143 - Part 2: Why Ovulation & Luteal Phase Symptoms Ramp Up & What To Do About It Your body is not failing you. It may simply be asking for a different kind of support.

In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, and Jen continue their conversation on hormonal shifts during ovulation and the luteal phase. They explain why female runners may experience temporary weight gain, bloating, constipation, pelvic discomfort, hot flashes, disrupted sleep, lower HRV, mood changes, and harder workouts during certain parts of the menstrual cycle.

Listeners will learn why hydration, electrolytes, carbohydrates, recovery, and smart training adjustments can make a meaningful difference. Rather than trying every strategy at once, Louise recommends choosing one to three actions based on your most disruptive symptoms.

The conversation also explores the emotional side of perimenopause. Louise and Jen share simple ways to improve mood, enjoy running again, and avoid taking stress out on partners or children. Sometimes the most powerful action is slowing down, turning on uplifting music, changing the workout, or pausing to reconnect with someone you love.

The key message is simple: understand your cycle, support your body, and adjust your goals to fit your current season.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:56) Part two and choosing personalized action steps
(7:35) Hormonal surges, inflammation, and physique changes
(10:14) Bloating, constipation, pelvic floor symptoms, and cramping
(12:38) Hydration, electrolytes, body temperature, and hot flashes
(14:24) HRV changes and adjusting training intensity
(16:47) Choosing between performance, fat loss, and recovery goals
(18:59) Supporting mental health during difficult cycle phases
(20:04) Using music to improve runs and mood
(23:52) How perimenopause symptoms affect the whole family
(26:27) Reconnecting with your partner instead of reacting
(29:05) Creating a shared wellness lifestyle at home
(35:05) Starting with one to three practical strategies
(37:08) Estrogen, hydration, and female endurance performance
(38:45) 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 💬  support@breakingthroughwellness.com  

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.

]]> Your body is not failing you. It may simply be asking for a different kind of support.

In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, and Jen continue their conversation on hormonal shifts during ovulation and the luteal phase. They explain why female runners may experience temporary weight gain, bloating, constipation, pelvic discomfort, hot flashes, disrupted sleep, lower HRV, mood changes, and harder workouts during certain parts of the menstrual cycle.

Listeners will learn why hydration, electrolytes, carbohydrates, recovery, and smart training adjustments can make a meaningful difference. Rather than trying every strategy at once, Louise recommends choosing one to three actions based on your most disruptive symptoms.

The conversation also explores the emotional side of perimenopause. Louise and Jen share simple ways to improve mood, enjoy running again, and avoid taking stress out on partners or children. Sometimes the most powerful action is slowing down, turning on uplifting music, changing the workout, or pausing to reconnect with someone you love.

The key message is simple: understand your cycle, support your body, and adjust your goals to fit your current season.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:56) Part two and choosing personalized action steps
(7:35) Hormonal surges, inflammation, and physique changes
(10:14) Bloating, constipation, pelvic floor symptoms, and cramping
(12:38) Hydration, electrolytes, body temperature, and hot flashes
(14:24) HRV changes and adjusting training intensity
(16:47) Choosing between performance, fat loss, and recovery goals
(18:59) Supporting mental health during difficult cycle phases
(20:04) Using music to improve runs and mood
(23:52) How perimenopause symptoms affect the whole family
(26:27) Reconnecting with your partner instead of reacting
(29:05) Creating a shared wellness lifestyle at home
(35:05) Starting with one to three practical strategies
(37:08) Estrogen, hydration, and female endurance performance
(38:45) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19522401 Thu, 23 Jul 2026 03:00:00 -0400 2415 full false #142 - Part 1: Why Ovulation & Luteal Phase Symptoms Ramp Up & What To Do About It #142 - Part 1: Why Ovulation & Luteal Phase Symptoms Ramp Up & What To Do About It What if your cravings, mood swings, bloating, and difficult workouts are not signs that you are losing control, but signals that your body needs different support?

In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, sits down with Jen to explain how hormonal surges around ovulation and the luteal phase can affect female runners during perimenopause. They discuss why tracking your cycle can help you recognize patterns in your energy, appetite, mood, recovery, and performance instead of blaming yourself when symptoms appear.

Louise explains that women may burn more calories during the luteal phase, which can increase hunger and the need for additional carbohydrates. Simple adjustments, such as adding a nourishing snack, improving hydration, and slightly reducing workout intensity, may help ease cravings, anxiety, fatigue, and low moods.

They also explore the risks of undereating, following rigid nutrition plans, and combining intense training with alcohol, stress, and poor recovery. The key is not to stop pursuing your goals, but to understand when your body needs more care. By choosing a few realistic strategies and tracking the results, women can feel more confident, energized, and in control throughout their cycle.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(5:02) Understanding ovulation and the luteal phase
(6:02) How cycle tracking helps you read your body
(8:00) Why healthy and active women still experience symptoms
(10:16) What cravings may be telling you
(10:45) Increased calorie needs during the luteal phase
(12:01) Why female runners should not fear carbohydrates
(13:09) Nourishment versus sugar-driven cravings
(15:33) The risks of being too strict with food
(19:24) The hormonal changes that happen during ovulation
(22:11) Why stress tolerance may decrease during the luteal phase
(24:03) Simple ways to track symptoms and cycle patterns
(25:26) Adjusting workouts, hydration, and nutrition around ovulation
(26:46) Why constantly pushing harder can become counterproductive
(28:24) How the same choices affect the body differently across the cycle
(30:00) Why HRT and supplements do not replace body awareness
(31:02) Building a practical symptom-management toolbox
(32:18) Managing meals and alcohol during hormonal surges
(35:27) Choosing one to three realistic action steps
(39:39) 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 💬  support@breakingthroughwellness.com  

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 your cravings, mood swings, bloating, and difficult workouts are not signs that you are losing control, but signals that your body needs different support?

In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, sits down with Jen to explain how hormonal surges around ovulation and the luteal phase can affect female runners during perimenopause. They discuss why tracking your cycle can help you recognize patterns in your energy, appetite, mood, recovery, and performance instead of blaming yourself when symptoms appear.

Louise explains that women may burn more calories during the luteal phase, which can increase hunger and the need for additional carbohydrates. Simple adjustments, such as adding a nourishing snack, improving hydration, and slightly reducing workout intensity, may help ease cravings, anxiety, fatigue, and low moods.

They also explore the risks of undereating, following rigid nutrition plans, and combining intense training with alcohol, stress, and poor recovery. The key is not to stop pursuing your goals, but to understand when your body needs more care. By choosing a few realistic strategies and tracking the results, women can feel more confident, energized, and in control throughout their cycle.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(5:02) Understanding ovulation and the luteal phase
(6:02) How cycle tracking helps you read your body
(8:00) Why healthy and active women still experience symptoms
(10:16) What cravings may be telling you
(10:45) Increased calorie needs during the luteal phase
(12:01) Why female runners should not fear carbohydrates
(13:09) Nourishment versus sugar-driven cravings
(15:33) The risks of being too strict with food
(19:24) The hormonal changes that happen during ovulation
(22:11) Why stress tolerance may decrease during the luteal phase
(24:03) Simple ways to track symptoms and cycle patterns
(25:26) Adjusting workouts, hydration, and nutrition around ovulation
(26:46) Why constantly pushing harder can become counterproductive
(28:24) How the same choices affect the body differently across the cycle
(30:00) Why HRT and supplements do not replace body awareness
(31:02) Building a practical symptom-management toolbox
(32:18) Managing meals and alcohol during hormonal surges
(35:27) Choosing one to three realistic action steps
(39:39) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19489299 Thu, 16 Jul 2026 03:00:00 -0400 2468 full false #141 - How to Regulate Stress, Cortisol & Your Nervous System Without Losing Your Badass, High-Performing Athletic Edge #141 - How to Regulate Stress, Cortisol & Your Nervous System Without Losing Your Badass, High-Performing Athletic Edge Your body is not broken. However, some methods you've relied on in the past may be mismatched for this season of life. In this episode, Louise Valentine, a multi-award-winning women's integrative health practitioner and exercise physiologist, talks to midlife female runners who feel like their energy, hormones, body composition, sleep, and performance are changing faster than they expected.

Louise explains why perimenopause makes stress harder for the female body to handle and why more miles, harder workouts, or quick fixes do not solve the real problem or address root causes of what's changing in our body. Instead of blaming our body, she points to the need for female-specific training, better fueling, nervous system support, and smarter strength work designed for runners.

She also shares her own experience with burnout, anxiety, social media habits, and learning how to slow down without losing her high-performing edge. Listeners will hear why cortisol, sleep, connection with those we love, recovery, and self-love all matter to build our best long-term health, optimal hormones, resilience and joy-filled performance as we age.

This episode is a reminder that women can age stronger, run well, feel vibrant, and protect their hormones without overcomplicating the process.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here.  $25 goes back to support BTW with each sign up! Thank you!

Episode Highlights:
(0:00) Intro
(2:45) Keeping your edge as you age
(4:17) Why quick fixes miss the foundation
(6:26) Hydration, minerals, and runner needs
(8:06) Confusing advice for female runners
(10:43) Fueling more to support hormones
(14:50) Start with stress and cortisol
(17:34) Stop blaming your body
(19:28) Managing cortisol in midlife
(21:12) Smarter strength training for runners
(22:24) Daily nervous system regulation
(27:12) Evening mobility for better recovery
(30:10) Social media as a coping habit
(33:55) Protecting sleep and real connection
(36:16) Podcast Insiders and next steps
(39:53) 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 💬  support@breakingthroughwellness.com  

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.

]]> Your body is not broken. However, some methods you've relied on in the past may be mismatched for this season of life. In this episode, Louise Valentine, a multi-award-winning women's integrative health practitioner and exercise physiologist, talks to midlife female runners who feel like their energy, hormones, body composition, sleep, and performance are changing faster than they expected.

Louise explains why perimenopause makes stress harder for the female body to handle and why more miles, harder workouts, or quick fixes do not solve the real problem or address root causes of what's changing in our body. Instead of blaming our body, she points to the need for female-specific training, better fueling, nervous system support, and smarter strength work designed for runners.

She also shares her own experience with burnout, anxiety, social media habits, and learning how to slow down without losing her high-performing edge. Listeners will hear why cortisol, sleep, connection with those we love, recovery, and self-love all matter to build our best long-term health, optimal hormones, resilience and joy-filled performance as we age.

This episode is a reminder that women can age stronger, run well, feel vibrant, and protect their hormones without overcomplicating the process.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com

Learn, laugh & level up with a Breaking Through Wellness masterclass here.

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here.  $25 goes back to support BTW with each sign up! Thank you!

Episode Highlights:
(0:00) Intro
(2:45) Keeping your edge as you age
(4:17) Why quick fixes miss the foundation
(6:26) Hydration, minerals, and runner needs
(8:06) Confusing advice for female runners
(10:43) Fueling more to support hormones
(14:50) Start with stress and cortisol
(17:34) Stop blaming your body
(19:28) Managing cortisol in midlife
(21:12) Smarter strength training for runners
(22:24) Daily nervous system regulation
(27:12) Evening mobility for better recovery
(30:10) Social media as a coping habit
(33:55) Protecting sleep and real connection
(36:16) Podcast Insiders and next steps
(39:53) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19454798 Thu, 09 Jul 2026 03:00:00 -0400 2483 full false #139 - A Refreshingly Calm Clarification of Fasted Training Nuances Specific to Female Runners #139 - A Refreshingly Calm Clarification of Fasted Training Nuances Specific to Female Runners What if the workout habit you thought was helping your body is actually making perimenopause harder? In this episode, Louise Valentine, one of the world’s leading exercise physiologists and women's integrative health practitioners, gives a clear, honest breakdown of why fasted training may not be the best fit for active women, especially runners navigating changing hormones, stress, cravings, sleep issues, and body composition goals.

Louise explains how morning workouts, low fuel, caffeine nuances, and high cortisol can stack up quickly for ambitious women who are already juggling a lot. She shares why a small amount of protein and carbs before training can help support hormone production, energy, recovery, mental health, and long-term performance. She also challenges the confusing noise online around women’s health, HRT, cortisol, and perimenopause trends, reminding listeners that context matters.

This episode is especially useful for women who run, lift, train early, struggle with cravings, wake up at night, feel burned out, or feel stuck despite doing “everything right.” Louise keeps the message grounded in solid female-specific science: fuel your body, stop punishing and potentially harming yourself, and make choices that support your long-term health, energy, and ability to run strong for life.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Learn, laugh & level up with a Breaking Through Wellness masterclass here, including “How to Ditch Cravings & Overeating Habits For Good” mentioned in this episode.

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, including Kion aminos & Creature creatine. Code "LOUISE" saves on all future orders: https://www.getkion.com/maximizing 

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Episode Highlights:
(0:00) Intro
(4:12) Social media misinformation in women’s health
(7:21) Building a private, focused wellness community
(9:21) Why active women need a different approach
(13:18) The problem with fasted training
(19:03) Why fasted training is not black and white
(21:19) How cortisol overload affects active women
(24:21) Why training without fuel adds more stress
(27:10) Simple pre-workout fuel ideas
(32:16) Why recommendations can change as science evolves
(34:33) Releasing shame around past diet and fasting habits
(36:45) Why post-workout fueling matters too
(38:04) Concerns around careless hormone prescribing
(44:30) Is fasted training ever appropriate?
(45:12) How underfueling can affect mood, cravings, and sleep
(48:07) The rare exception after a big meal or holiday
(50:41) Listener questions and closing thoughts
(52:38) 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 💬  support@breakingthroughwellness.com  

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 workout habit you thought was helping your body is actually making perimenopause harder? In this episode, Louise Valentine, one of the world’s leading exercise physiologists and women's integrative health practitioners, gives a clear, honest breakdown of why fasted training may not be the best fit for active women, especially runners navigating changing hormones, stress, cravings, sleep issues, and body composition goals.

Louise explains how morning workouts, low fuel, caffeine nuances, and high cortisol can stack up quickly for ambitious women who are already juggling a lot. She shares why a small amount of protein and carbs before training can help support hormone production, energy, recovery, mental health, and long-term performance. She also challenges the confusing noise online around women’s health, HRT, cortisol, and perimenopause trends, reminding listeners that context matters.

This episode is especially useful for women who run, lift, train early, struggle with cravings, wake up at night, feel burned out, or feel stuck despite doing “everything right.” Louise keeps the message grounded in solid female-specific science: fuel your body, stop punishing and potentially harming yourself, and make choices that support your long-term health, energy, and ability to run strong for life.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Learn, laugh & level up with a Breaking Through Wellness masterclass here, including “How to Ditch Cravings & Overeating Habits For Good” mentioned in this episode.

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, including Kion aminos & Creature creatine. Code "LOUISE" saves on all future orders: https://www.getkion.com/maximizing 

Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Episode Highlights:
(0:00) Intro
(4:12) Social media misinformation in women’s health
(7:21) Building a private, focused wellness community
(9:21) Why active women need a different approach
(13:18) The problem with fasted training
(19:03) Why fasted training is not black and white
(21:19) How cortisol overload affects active women
(24:21) Why training without fuel adds more stress
(27:10) Simple pre-workout fuel ideas
(32:16) Why recommendations can change as science evolves
(34:33) Releasing shame around past diet and fasting habits
(36:45) Why post-workout fueling matters too
(38:04) Concerns around careless hormone prescribing
(44:30) Is fasted training ever appropriate?
(45:12) How underfueling can affect mood, cravings, and sleep
(48:07) The rare exception after a big meal or holiday
(50:41) Listener questions and closing thoughts
(52:38) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19386640 Thu, 25 Jun 2026 03:00:00 -0400 3249 full false #138 - How She Did It: Jen's Victory Crushing Cleveland Half Marathon #138 - How She Did It: Jen's Victory Crushing Cleveland Half Marathon Sometimes your biggest race win is not the time on the clock. It is realizing your body is still capable of surprising you. In this episode, Louise Valentine, leading expert for perimenopausal active women and runners, welcomes Jen back to unpack her unexpected victory at the Cleveland Half Marathon, a race run in brutal heat, humidity, and direct sun. 

What started as a “just have fun” race turned into a powerful lesson in hormone-supportive training, smarter recovery, strategic fueling and trusting a less-is-more running approach.

Louise and Jen share how Breaking Through Wellness's strategic strength training, sleep, nervous system support, pre-race hydration, simple fueling, mobility, and 30-second burst strategies empowered Jen to stay strong when the race got hard. They also talk about redefining what a PR really means, especially for women running through perimenopause, life stress, and changing energy needs. 

This episode is a reminder that running does not have to feel punishing to be powerful. Sometimes the breakthrough comes when you stop forcing your body and start working with it to unlock its full potential!

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Learn & level up faster with a Breaking Through Wellness masterclass here.

Get your fabulously fit & moisturized glow on with Element LABS beauty & skincare products here.

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! 

Episode Highlights:
(0:00) Intro
(2:44) Jen’s unexpected Cleveland Half Marathon victory
(4:06) Redefining what a PR really means
(4:22) Pivoting training when life stress is high
(6:17) Brutal race-day heat and humidity
(7:22) Less running, better hormone support, and nervous system regulation
(8:44) Taking pressure off at the start line
(12:19) Fueling well without overdoing carb loading
(15:14) Heat safety, gels, electrolytes, and mid-race decisions
(20:52) Strength training, soreness, and recovery before race day
(23:53) The mile 10 decision point
(27:02) Crossing the finish line and what the victory symbolized
(30:04) Working with the female body instead of against it
(33:07) Post-race protein and recovery habits
(36:09) Sleep, mobility, and pre-hydration strategies
(37:42) The power of running with a friend
(38:42) Community, travel, and finding joy through running
(58:15) 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 💬  support@breakingthroughwellness.com  

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.

]]> Sometimes your biggest race win is not the time on the clock. It is realizing your body is still capable of surprising you. In this episode, Louise Valentine, leading expert for perimenopausal active women and runners, welcomes Jen back to unpack her unexpected victory at the Cleveland Half Marathon, a race run in brutal heat, humidity, and direct sun. 

What started as a “just have fun” race turned into a powerful lesson in hormone-supportive training, smarter recovery, strategic fueling and trusting a less-is-more running approach.

Louise and Jen share how Breaking Through Wellness's strategic strength training, sleep, nervous system support, pre-race hydration, simple fueling, mobility, and 30-second burst strategies empowered Jen to stay strong when the race got hard. They also talk about redefining what a PR really means, especially for women running through perimenopause, life stress, and changing energy needs. 

This episode is a reminder that running does not have to feel punishing to be powerful. Sometimes the breakthrough comes when you stop forcing your body and start working with it to unlock its full potential!

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Learn & level up faster with a Breaking Through Wellness masterclass here.

Get your fabulously fit & moisturized glow on with Element LABS beauty & skincare products here.

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! 

Episode Highlights:
(0:00) Intro
(2:44) Jen’s unexpected Cleveland Half Marathon victory
(4:06) Redefining what a PR really means
(4:22) Pivoting training when life stress is high
(6:17) Brutal race-day heat and humidity
(7:22) Less running, better hormone support, and nervous system regulation
(8:44) Taking pressure off at the start line
(12:19) Fueling well without overdoing carb loading
(15:14) Heat safety, gels, electrolytes, and mid-race decisions
(20:52) Strength training, soreness, and recovery before race day
(23:53) The mile 10 decision point
(27:02) Crossing the finish line and what the victory symbolized
(30:04) Working with the female body instead of against it
(33:07) Post-race protein and recovery habits
(36:09) Sleep, mobility, and pre-hydration strategies
(37:42) The power of running with a friend
(38:42) Community, travel, and finding joy through running
(58:15) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19351092 Thu, 18 Jun 2026 03:00:00 -0400 3585 full false #137 - How to Know When Exercise & Running is No Longer a Productive Way to Manage Stress #137 - How to Know When Exercise & Running is No Longer a Productive Way to Manage Stress Your body often tells the truth before your mind is ready to admit it. In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, a leading expert for perimenopausal active women and runners, shares a deeply personal look at what happens when major life stress collides with fitness, hormones, running, and midlife health. Through her own experience with devastating family news, interrupted sleep, inflammation, gut changes, low energy, and emotional overload, Louise explains why pushing harder is not always the answer, especially during perimenopause.

Listeners will learn how to recognize when the body is reaching its stress tipping point, why exercise can become counterproductive when cortisol is already high, and how to adjust workouts, fueling, recovery, and lifestyle habits with more care. Louise also shares practical tools like eating more when sleep is disrupted, scaling back intensity, foam rolling with calming music, red light therapy, family connection, therapy, and brain spotting. This episode is a powerful reminder that resilience is not always about doing more. Sometimes, it starts with slowing down before your body forces you to.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Learn & level up faster with a Breaking Through Wellness masterclass here, including my How to Support & Restore Your Gut Health Mini Course.

Find a brain spotting therapist near you: https://brainspotting.com/directory/

Explore client success stories & educational resources on my blog here.

Read my best-selling book, The Art of Breaking Through, found on Amazon here.

Explore Joovv Red Light Therapy devices here.

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! 

Episode Highlights:
(0:00) Intro
(3:07) Adjusting fitness when life gets hard
(7:52) Living openly through hard seasons
(9:44) When training becomes stress control
(15:00) Understanding the body’s stress tipping point
(17:09) Changing goals for health and longevity
(25:27) How stress disrupts sleep and safety
(27:17) Fueling more when the body needs support
(30:15) Knowing when to stop pushing
(31:42) Cortisol, gut health, and perimenopause
(36:49) Choosing calm instead of more tasks
(40:23) Family connection as recovery support
(44:09) Brain spotting and therapy for stress patterns
(49:24) Practical ways to adjust under high stress
(52:38) Choosing presence, light movement, and support
(54:05) 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 💬  support@breakingthroughwellness.com  

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.

]]> Your body often tells the truth before your mind is ready to admit it. In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, a leading expert for perimenopausal active women and runners, shares a deeply personal look at what happens when major life stress collides with fitness, hormones, running, and midlife health. Through her own experience with devastating family news, interrupted sleep, inflammation, gut changes, low energy, and emotional overload, Louise explains why pushing harder is not always the answer, especially during perimenopause.

Listeners will learn how to recognize when the body is reaching its stress tipping point, why exercise can become counterproductive when cortisol is already high, and how to adjust workouts, fueling, recovery, and lifestyle habits with more care. Louise also shares practical tools like eating more when sleep is disrupted, scaling back intensity, foam rolling with calming music, red light therapy, family connection, therapy, and brain spotting. This episode is a powerful reminder that resilience is not always about doing more. Sometimes, it starts with slowing down before your body forces you to.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Learn & level up faster with a Breaking Through Wellness masterclass here, including my How to Support & Restore Your Gut Health Mini Course.

Find a brain spotting therapist near you: https://brainspotting.com/directory/

Explore client success stories & educational resources on my blog here.

Read my best-selling book, The Art of Breaking Through, found on Amazon here.

Explore Joovv Red Light Therapy devices here.

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! 

Episode Highlights:
(0:00) Intro
(3:07) Adjusting fitness when life gets hard
(7:52) Living openly through hard seasons
(9:44) When training becomes stress control
(15:00) Understanding the body’s stress tipping point
(17:09) Changing goals for health and longevity
(25:27) How stress disrupts sleep and safety
(27:17) Fueling more when the body needs support
(30:15) Knowing when to stop pushing
(31:42) Cortisol, gut health, and perimenopause
(36:49) Choosing calm instead of more tasks
(40:23) Family connection as recovery support
(44:09) Brain spotting and therapy for stress patterns
(49:24) Practical ways to adjust under high stress
(52:38) Choosing presence, light movement, and support
(54:05) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19315713 Thu, 11 Jun 2026 03:00:00 -0400 3336 full false #133: The Art of Knowing How & When to Pivot Your Fitness, Physique & Running Goals in Midlife #133: The Art of Knowing How & When to Pivot Your Fitness, Physique & Running Goals in Midlife What happens when the goal you once wanted starts costing you the life, energy, long-term health or body composition results you actually want?

In this relatable episode, Louise, one of the world’s leading exercise physiologists, health, and performance scientists, welcomes Jen back for a conversation about midlife fitness, perimenopause, running goals, family stress, and learning when to pivot. They share how training for the Cleveland half marathon became harder than expected, not because they were doing anything “wrong,” but because life, hormones, recovery, and stress started to collide.

Louise and Jen talk about the importance of listening to your body, watching signs like energy, HRV, inflammation, thyroid symptoms, and loss of joy in training. They explore why chasing a PR is not always worth it if it comes at the cost of health, physique changes, improving strength, family connection, or long-term wellness.

This episode is a powerful reminder that midlife fitness is not about quitting. It is about adjusting with wisdom. 

Listeners will walk away encouraged to honor their current season, protect their energy, and build a fitness plan that supports strength, joy, hormones, and longevity. Remember: It's not a no, it may just be a "not right now".

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Learn & level up faster with a Breaking Through Wellness masterclass here, including the “Injury Prevention for Runners” & free Summer Planning course mentioned in this episode.

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! 

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:02) Midlife stress, hormones, and fitness goals
(5:30) When half marathon training stopped feeling good
(9:43) Fitness data improved, but the body felt worse
(11:43) Family crisis, thyroid symptoms, and calling it
(14:18) The importance of adjusting instead of pushing
(16:24) Choosing fun, friendship, and physiology
(18:38) Why priority goals should come first
(21:22) Do less and feel stronger
(23:06) Reconnecting with family
(29:37) HRV, stress, and recovery signals
(34:04) Boundaries, routines, and self-care under crisis
(36:03) The new four-month strength-focused plan
(40:33) Aligning fitness with the future you want
(45:05) Why you cannot chase every goal at once


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 💬  support@breakingthroughwellness.com  

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 happens when the goal you once wanted starts costing you the life, energy, long-term health or body composition results you actually want?

In this relatable episode, Louise, one of the world’s leading exercise physiologists, health, and performance scientists, welcomes Jen back for a conversation about midlife fitness, perimenopause, running goals, family stress, and learning when to pivot. They share how training for the Cleveland half marathon became harder than expected, not because they were doing anything “wrong,” but because life, hormones, recovery, and stress started to collide.

Louise and Jen talk about the importance of listening to your body, watching signs like energy, HRV, inflammation, thyroid symptoms, and loss of joy in training. They explore why chasing a PR is not always worth it if it comes at the cost of health, physique changes, improving strength, family connection, or long-term wellness.

This episode is a powerful reminder that midlife fitness is not about quitting. It is about adjusting with wisdom. 

Listeners will walk away encouraged to honor their current season, protect their energy, and build a fitness plan that supports strength, joy, hormones, and longevity. Remember: It's not a no, it may just be a "not right now".

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Learn & level up faster with a Breaking Through Wellness masterclass here, including the “Injury Prevention for Runners” & free Summer Planning course mentioned in this episode.

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! 

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:02) Midlife stress, hormones, and fitness goals
(5:30) When half marathon training stopped feeling good
(9:43) Fitness data improved, but the body felt worse
(11:43) Family crisis, thyroid symptoms, and calling it
(14:18) The importance of adjusting instead of pushing
(16:24) Choosing fun, friendship, and physiology
(18:38) Why priority goals should come first
(21:22) Do less and feel stronger
(23:06) Reconnecting with family
(29:37) HRV, stress, and recovery signals
(34:04) Boundaries, routines, and self-care under crisis
(36:03) The new four-month strength-focused plan
(40:33) Aligning fitness with the future you want
(45:05) Why you cannot chase every goal at once


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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19160182 Thu, 14 May 2026 03:00:00 -0400 2953 full false #132 - Is it Possible to Achieve Peak Fitness in Mid-Life? Yes! Here Are 4 Ways #132 - Is it Possible to Achieve Peak Fitness in Mid-Life? Yes! Here Are 4 Ways Great News: Your strongest, most fit, capable, lean, and healthy body isn't behind you - It's just getting started!

In this episode, Louise Valentine, one of the world’s leading women's integrative health, fitness and performance experts, breaks down whether women can truly return to peak fitness in midlife, especially through perimenopause and menopause. Her answer is yes, but it simply requires redefining what “peak” means relative to working with your changing female physiology. Instead of chasing old PRs or forcing the same training methods from your 20s and 30s, Louise encourages women to build a body that is strong, energized, injury-resistant, and able to support the vibrant, active life they want for decades.

She explains why female runners and active women need to work with their changing hormones, not against them. That includes smarter fueling, strength training, stress and cortisol management, sleep, gut health, and realistic running goals. Louise also challenges the idea that weight loss is the goal, reminding listeners that body recomposition, muscle, bone health, and functional strength matter far more than the number on the scale.

This episode is for any woman who wants to feel strong, capable, fit, and confident in midlife without burning herself out.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Take my Fit & Fabulous Summer Planning Workshop for FREE here!

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:32) Can women reach peak fitness in midlife?
(4:09) Louise shares her personal health turning points
(9:44) The first key to unlocking peak fitness
(14:10) Redefining PRs and rewriting your story
(16:58) Why female-specific fueling and training matters
(21:52) Managing stress, cortisol, inflammation, and hormones
(26:34) Strength training for runners and injury prevention
(29:51) Body recomposition versus simple weight loss
(37:08) The four ways to redefine peak fitness
(42:14) Trimming the fat and focusing your life
(46:14) Free Fit and Fabulous Summer Planning Workshop
(48:01) 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 💬  support@breakingthroughwellness.com  

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.

]]> Great News: Your strongest, most fit, capable, lean, and healthy body isn't behind you - It's just getting started!

In this episode, Louise Valentine, one of the world’s leading women's integrative health, fitness and performance experts, breaks down whether women can truly return to peak fitness in midlife, especially through perimenopause and menopause. Her answer is yes, but it simply requires redefining what “peak” means relative to working with your changing female physiology. Instead of chasing old PRs or forcing the same training methods from your 20s and 30s, Louise encourages women to build a body that is strong, energized, injury-resistant, and able to support the vibrant, active life they want for decades.

She explains why female runners and active women need to work with their changing hormones, not against them. That includes smarter fueling, strength training, stress and cortisol management, sleep, gut health, and realistic running goals. Louise also challenges the idea that weight loss is the goal, reminding listeners that body recomposition, muscle, bone health, and functional strength matter far more than the number on the scale.

This episode is for any woman who wants to feel strong, capable, fit, and confident in midlife without burning herself out.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Take my Fit & Fabulous Summer Planning Workshop for FREE here!

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:32) Can women reach peak fitness in midlife?
(4:09) Louise shares her personal health turning points
(9:44) The first key to unlocking peak fitness
(14:10) Redefining PRs and rewriting your story
(16:58) Why female-specific fueling and training matters
(21:52) Managing stress, cortisol, inflammation, and hormones
(26:34) Strength training for runners and injury prevention
(29:51) Body recomposition versus simple weight loss
(37:08) The four ways to redefine peak fitness
(42:14) Trimming the fat and focusing your life
(46:14) Free Fit and Fabulous Summer Planning Workshop
(48:01) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19100527 Thu, 07 May 2026 03:00:00 -0400 2971 full false #131 - Is HRT Being Overprescribed? Science-Backed Considerations You Need to Know! #131 - Is HRT Being Overprescribed? Science-Backed Considerations You Need to Know! Not every viral menopause tip deserves a place in your body. In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading perimenopause experts, gets honest about hormone replacement therapy, menopause hormone therapy, and the confusing advice active women are hearing online.

Louise explains why HRT and MHT should not be treated as a one-size-fits-all solution, especially for women in their 40s who still have powerful ways to support their hormones naturally. 

She challenges - with solid science to back it up - popular trends like weighted vest walking and fear-based messaging around menopause. Louise explains why female-specific fueling, strength training, sleep, lifestyle, and proper lab monitoring should be part of the conversation before jumping into medication.

This episode is especially useful for active women, runners, and high-achievers who want to age strong, protect their bones, feel energized, and make informed choices without panic. Louise encourages listeners to think critically, ask better questions, work with trusted providers, and build a strong foundation that supports the female body through perimenopause and beyond.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Link to check out Function Health & save $25 off comprehensive, proactive blood work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 And - $25 goes back to support BTW with each new sign up! Thank you!

Check out my FullScript here where you can see my curated best supplement picks, by topic, to address various concerns & save 25% off ALL orders!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Checkout code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:02) Understanding HRT and MHT
(4:12) The problem with viral menopause advice
(7:15) Why evidence-based exercise guidelines matter
(10:19) Is hormone therapy right for everyone?
(12:37) Why weighted vest walking may be risky
(21:22) Building hormones naturally first
(23:00) Working with a knowledgeable provider
(27:22) Menopause is not the end
(30:21) Why HRT must be individualized
(37:51) Why follow-up labs matter
(43:27) Why strong women still need support
(50:28) 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 💬  support@breakingthroughwellness.com  

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.

]]> Not every viral menopause tip deserves a place in your body. In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading perimenopause experts, gets honest about hormone replacement therapy, menopause hormone therapy, and the confusing advice active women are hearing online.

Louise explains why HRT and MHT should not be treated as a one-size-fits-all solution, especially for women in their 40s who still have powerful ways to support their hormones naturally. 

She challenges - with solid science to back it up - popular trends like weighted vest walking and fear-based messaging around menopause. Louise explains why female-specific fueling, strength training, sleep, lifestyle, and proper lab monitoring should be part of the conversation before jumping into medication.

This episode is especially useful for active women, runners, and high-achievers who want to age strong, protect their bones, feel energized, and make informed choices without panic. Louise encourages listeners to think critically, ask better questions, work with trusted providers, and build a strong foundation that supports the female body through perimenopause and beyond.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Link to check out Function Health & save $25 off comprehensive, proactive blood work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 And - $25 goes back to support BTW with each new sign up! Thank you!

Check out my FullScript here where you can see my curated best supplement picks, by topic, to address various concerns & save 25% off ALL orders!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Checkout code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:02) Understanding HRT and MHT
(4:12) The problem with viral menopause advice
(7:15) Why evidence-based exercise guidelines matter
(10:19) Is hormone therapy right for everyone?
(12:37) Why weighted vest walking may be risky
(21:22) Building hormones naturally first
(23:00) Working with a knowledgeable provider
(27:22) Menopause is not the end
(30:21) Why HRT must be individualized
(37:51) Why follow-up labs matter
(43:27) Why strong women still need support
(50:28) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19086442 Thu, 30 Apr 2026 04:00:00 -0400 3118 full false #130 - 4 Simple Steps to Unlock Your Most Vibrant Health, Energy & Fitness Potential #130 - 4 Simple Steps to Unlock Your Most Vibrant Health, Energy & Fitness Potential In mid-life, unlocking the next level of your health, fitness, or performance is not about doing more, but doing the right things that work with your changing female body - and with consistency.

In this episode, Louise, a one of the world's leading women's integrative health practitioners and exercise physiologists, shares four simple reminders for women in perimenopause who want to feel strong, energized, and in control again. She talks about how easy it is to feel overwhelmed when your body starts changing, especially if you are someone who is driven, active, and used to pushing through.

One of the biggest takeaways is that the potential you admire in the success stories you hear from the women of Breaking Through Wellness already exists in you. Louise also explains why real, authentic support matters so much in this season. Social media noise, random advice, and trying to figure it all out alone can keep women stuck. Instead, she encourages listeners to find a trusted support system, protect their time and energy, and stay consistent with simple habits that actually fit their life.

This episode is helpful for any woman who feels frustrated by changing hormones, low energy, body changes, or the pressure of balancing health, family, work, and fitness. It is a practical reminder that progress is still possible, one simple step at a time.

RESOURCES + LINKS

Don’t miss out: Join my free Fit & Fabulous Summer Planning Workshop here!

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address various concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(8:50) Four simple steps for perimenopause
(11:28) Coming back to the basics
(14:17) The potential already lives in you
(16:34) Why real support matters
(24:08) Find authentic support that helps
(29:24) Create more time and energy
(43:29) Start with one simple change
(44:04) Consistency is the missing piece
(48:27) Final reminder and next steps
(49:07) 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 💬  support@breakingthroughwellness.com  

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 mid-life, unlocking the next level of your health, fitness, or performance is not about doing more, but doing the right things that work with your changing female body - and with consistency.

In this episode, Louise, a one of the world's leading women's integrative health practitioners and exercise physiologists, shares four simple reminders for women in perimenopause who want to feel strong, energized, and in control again. She talks about how easy it is to feel overwhelmed when your body starts changing, especially if you are someone who is driven, active, and used to pushing through.

One of the biggest takeaways is that the potential you admire in the success stories you hear from the women of Breaking Through Wellness already exists in you. Louise also explains why real, authentic support matters so much in this season. Social media noise, random advice, and trying to figure it all out alone can keep women stuck. Instead, she encourages listeners to find a trusted support system, protect their time and energy, and stay consistent with simple habits that actually fit their life.

This episode is helpful for any woman who feels frustrated by changing hormones, low energy, body changes, or the pressure of balancing health, family, work, and fitness. It is a practical reminder that progress is still possible, one simple step at a time.

RESOURCES + LINKS

Don’t miss out: Join my free Fit & Fabulous Summer Planning Workshop here!

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address various concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(8:50) Four simple steps for perimenopause
(11:28) Coming back to the basics
(14:17) The potential already lives in you
(16:34) Why real support matters
(24:08) Find authentic support that helps
(29:24) Create more time and energy
(43:29) Start with one simple change
(44:04) Consistency is the missing piece
(48:27) Final reminder and next steps
(49:07) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-19049478 Thu, 23 Apr 2026 00:00:00 -0400 3037 full false #129 - Part Two: Family Friendly Dinner Ideas That Keep Us Fit, Lean & Fabulous in Perimenopause #129 - Part Two: Family Friendly Dinner Ideas That Keep Us Fit, Lean & Fabulous in Perimenopause What if fueling your best health, hormones, physique, and fitness in perimenopause didn't have to be confusing, complicated, or suck? Answer: It doesn't have to!

In this episode, Louise, one of the world’s leading women's integrative health practitioners and exercise physiologists, and her client Jen talk about why dinner can feel like the breaking point for so many women, especially busy, active moms and runners trying to stay lean, energized, and healthy. 

They break down how simple, yet strategically balanced meals can support better hormones, stable happy blood sugar, eliminate cravings, improve sleep, and provide your best energy for training and daily life. Also, why and how they eat nachos nearly every single week!

This conversation takes the pressure off perfection - yet still drives kickass results! 

Instead of pushing restriction, Louise and Jen focus on practical ways to build meals with enough protein, carbs, veggies, and healthy fats so eating well feels realistic for the whole family. They also share helpful ideas for sports nights, batch cooking, healthier swaps, and teaching kids that food is fuel - not be feared, but also not to be treated as an everyday buffet of sugar and less nourishing snacks. This episode is especially useful for women who feel like they do well all day, then lose control at night. 

The big takeaway is that dinner does not need to be complicated. With a little strategy, it can become one of the best tools for feeling better.

RESOURCES + LINKS

Find Louise’s super simple Gluten Free Low Sugar Peanut Butter Chocolate Chip Cookie Recipe on the Breaking Through Wellness blog here

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see curated best supplement picks & save 20% off under “Catalog” → “Favorites”   A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, including our favorite omega supplement to pair with dinner, Kion Omega. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:50) Part one and two meal strategy overview
(4:42) Teaching kids balance instead of restriction
(7:47) Why protein fats and carbs matter
(10:20) Healthier nacho night and chip swaps
(13:14) How to build a filling balanced dinner
(15:18) Why potatoes and rice are not the enemy
(17:19) Managing dinner on busy sports nights
(18:12) Batch cooking and quick carb ideas
(20:36) Using fruit as simple fuel
(22:39) Keeping healthy dinners practical and realistic
(24:15) Why taking care of yourself matters
(26:49) How better dinners improve sleep and symptoms
(29:28) 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 💬  support@breakingthroughwellness.com  

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 fueling your best health, hormones, physique, and fitness in perimenopause didn't have to be confusing, complicated, or suck? Answer: It doesn't have to!

In this episode, Louise, one of the world’s leading women's integrative health practitioners and exercise physiologists, and her client Jen talk about why dinner can feel like the breaking point for so many women, especially busy, active moms and runners trying to stay lean, energized, and healthy. 

They break down how simple, yet strategically balanced meals can support better hormones, stable happy blood sugar, eliminate cravings, improve sleep, and provide your best energy for training and daily life. Also, why and how they eat nachos nearly every single week!

This conversation takes the pressure off perfection - yet still drives kickass results! 

Instead of pushing restriction, Louise and Jen focus on practical ways to build meals with enough protein, carbs, veggies, and healthy fats so eating well feels realistic for the whole family. They also share helpful ideas for sports nights, batch cooking, healthier swaps, and teaching kids that food is fuel - not be feared, but also not to be treated as an everyday buffet of sugar and less nourishing snacks. This episode is especially useful for women who feel like they do well all day, then lose control at night. 

The big takeaway is that dinner does not need to be complicated. With a little strategy, it can become one of the best tools for feeling better.

RESOURCES + LINKS

Find Louise’s super simple Gluten Free Low Sugar Peanut Butter Chocolate Chip Cookie Recipe on the Breaking Through Wellness blog here

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see curated best supplement picks & save 20% off under “Catalog” → “Favorites”   A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, including our favorite omega supplement to pair with dinner, Kion Omega. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:50) Part one and two meal strategy overview
(4:42) Teaching kids balance instead of restriction
(7:47) Why protein fats and carbs matter
(10:20) Healthier nacho night and chip swaps
(13:14) How to build a filling balanced dinner
(15:18) Why potatoes and rice are not the enemy
(17:19) Managing dinner on busy sports nights
(18:12) Batch cooking and quick carb ideas
(20:36) Using fruit as simple fuel
(22:39) Keeping healthy dinners practical and realistic
(24:15) Why taking care of yourself matters
(26:49) How better dinners improve sleep and symptoms
(29:28) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18965843 Thu, 16 Apr 2026 03:00:00 -0400 1859 full false #128 - Part One: Family Friendly Dinner Ideas That Keep Us Fit, Lean & Fabulous in Perimenopause #128 - Part One: Family Friendly Dinner Ideas That Keep Us Fit, Lean & Fabulous in Perimenopause Feeling confused about how and what to eat for dinner to best support your female body's ability to mitigate perimenopause symptoms and maximize your health, hormones, and fitness in mid-life?

In this episode, Louise, one of the world's leading exercise physiologists, nutrition, and women's health experts, and her co-host Jen tackle one of the biggest struggles for active women in perimenopause: how to make dinner work for your changing body, your goals, and your family. They share practical ways to build optimal meals that are simple, filling, and realistic, without feeling like you need a separate kitchen just to eat healthy and strategically. A big takeaway is that dinner should include specific portions of protein, carbs, healthy fats, and plenty of colorful veggies to support hormone production, your best stable energy, optimal recovery, performance gains, leaning out, and fat loss results. They also remind listeners that perfection is not the goal. Small swaps, strategic ingredients, and female-specific nutrient timing can make a big difference in empowering you to enjoy "fun" foods while still feeling, looking, and performing your best!

This episode is especially helpful for ambitious active women who feel like they “do everything right” all day, then lose control at dinner. Louise and Jen show that you can stay lean, fuel your workouts, enjoy pizza night, and empower your family to fuel vibrantly well without guilt, confusion, or overwhelm. It is a refreshing reminder that healthy and strategically eating in perimenopause can be somewhat flexible, very family-friendly, and much less stressful than most women think!

RESOURCES + LINKS

Find Louise’s super simple Gluten Free Low Sugar Peanut Butter Chocolate Chip Cookie Recipe on the Breaking Through Wellness blog here

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see curated best supplement picks & save 20% off under “Catalog” → “Favorites”   A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products, including our favorite omega supplement to pair with dinner, Kion Omega. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:43) Part one and part two overview
(4:37) Family-friendly dinners for perimenopause
(6:34) The ideal dinner plate for active women
(8:14) Budget-friendly veggie and salad hacks
(10:07) Why gluten-free can matter for some women
(15:21) Fueling strategically instead of fearing food
(17:11) Fast dinner prep that stays realistic
(21:20) Easy protein ideas for family meals
(24:32) Simple swaps for dressings and toppings
(28:07) Teaching kids better food choices at home
(30:20) 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 💬  support@breakingthroughwellness.com  

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.

]]> Feeling confused about how and what to eat for dinner to best support your female body's ability to mitigate perimenopause symptoms and maximize your health, hormones, and fitness in mid-life?

In this episode, Louise, one of the world's leading exercise physiologists, nutrition, and women's health experts, and her co-host Jen tackle one of the biggest struggles for active women in perimenopause: how to make dinner work for your changing body, your goals, and your family. They share practical ways to build optimal meals that are simple, filling, and realistic, without feeling like you need a separate kitchen just to eat healthy and strategically. A big takeaway is that dinner should include specific portions of protein, carbs, healthy fats, and plenty of colorful veggies to support hormone production, your best stable energy, optimal recovery, performance gains, leaning out, and fat loss results. They also remind listeners that perfection is not the goal. Small swaps, strategic ingredients, and female-specific nutrient timing can make a big difference in empowering you to enjoy "fun" foods while still feeling, looking, and performing your best!

This episode is especially helpful for ambitious active women who feel like they “do everything right” all day, then lose control at dinner. Louise and Jen show that you can stay lean, fuel your workouts, enjoy pizza night, and empower your family to fuel vibrantly well without guilt, confusion, or overwhelm. It is a refreshing reminder that healthy and strategically eating in perimenopause can be somewhat flexible, very family-friendly, and much less stressful than most women think!

RESOURCES + LINKS

Find Louise’s super simple Gluten Free Low Sugar Peanut Butter Chocolate Chip Cookie Recipe on the Breaking Through Wellness blog here

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see curated best supplement picks & save 20% off under “Catalog” → “Favorites”   A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products, including our favorite omega supplement to pair with dinner, Kion Omega. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(2:43) Part one and part two overview
(4:37) Family-friendly dinners for perimenopause
(6:34) The ideal dinner plate for active women
(8:14) Budget-friendly veggie and salad hacks
(10:07) Why gluten-free can matter for some women
(15:21) Fueling strategically instead of fearing food
(17:11) Fast dinner prep that stays realistic
(21:20) Easy protein ideas for family meals
(24:32) Simple swaps for dressings and toppings
(28:07) Teaching kids better food choices at home
(30:20) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18965221 Thu, 09 Apr 2026 03:00:00 -0400 1910 full false #126 - Examples How I Help Clients Go Off Most Supplements By Session One #126 - Examples How I Help Clients Go Off Most Supplements By Session One What if the real answer is not more supplements, but a better understanding of what your female body actually needs?

In this episode, Louise Valentine, one of the world’s leading women's integrative health, fitness, and performance experts, challenges the idea that women in perimenopause need a growing list of pills, powders, and quick fixes just to feel normal again. 

She explains why so many active women are stuck in a reactive cycle with supplements, medications, and restrictive strategies, when the deeper issue is often a lack of female-specific education around hormones, stress, fueling, training, and recovery.

One of the biggest takeaways is that supporting the body through whole foods, smart nutrient timing, balanced training, blood sugar stability, and lower daily stress can often do more than chasing the latest wellness trend. Louise also breaks down how underfueling, fasted training, too much caffeine, and overexercising can quietly make symptoms worse, especially for runners and high-performing women in this season of life.

This episode is helpful for women who want a simpler, more sustainable way to improve energy, body composition, hormones, fitness, and athletic performance without feeling dependent on endless supplements. It is a strong reminder that proactive habits usually beat reactive fixes.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Take my free masterclass about Lifewave’s holistic patches & order yours here

Check out my FullScript here where you can see curated best supplement picks. Save 20% off under “Catalog” → “Favorites”   A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products, including our favorite Creatine, Aminos, Clean Whey Protein & Omega. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(02:57) Why more supplements are not the answer
(04:17) Whole foods and hormone support first
(06:31) A client example of supplement overload
(10:20) When glutathione helps and when it does not
(18:10) Reactive supplements versus proactive health habits
(22:00) Natural ways to support hormone production
(28:01) How to support GLP 1 naturally
(31:45) Why fasted training can backfire
(42:46) Proactive health always wins in perimenopause
(44:29) 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 💬  support@breakingthroughwellness.com  

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 real answer is not more supplements, but a better understanding of what your female body actually needs?

In this episode, Louise Valentine, one of the world’s leading women's integrative health, fitness, and performance experts, challenges the idea that women in perimenopause need a growing list of pills, powders, and quick fixes just to feel normal again. 

She explains why so many active women are stuck in a reactive cycle with supplements, medications, and restrictive strategies, when the deeper issue is often a lack of female-specific education around hormones, stress, fueling, training, and recovery.

One of the biggest takeaways is that supporting the body through whole foods, smart nutrient timing, balanced training, blood sugar stability, and lower daily stress can often do more than chasing the latest wellness trend. Louise also breaks down how underfueling, fasted training, too much caffeine, and overexercising can quietly make symptoms worse, especially for runners and high-performing women in this season of life.

This episode is helpful for women who want a simpler, more sustainable way to improve energy, body composition, hormones, fitness, and athletic performance without feeling dependent on endless supplements. It is a strong reminder that proactive habits usually beat reactive fixes.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Take my free masterclass about Lifewave’s holistic patches & order yours here

Check out my FullScript here where you can see curated best supplement picks. Save 20% off under “Catalog” → “Favorites”   A small portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products, including our favorite Creatine, Aminos, Clean Whey Protein & Omega. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(02:57) Why more supplements are not the answer
(04:17) Whole foods and hormone support first
(06:31) A client example of supplement overload
(10:20) When glutathione helps and when it does not
(18:10) Reactive supplements versus proactive health habits
(22:00) Natural ways to support hormone production
(28:01) How to support GLP 1 naturally
(31:45) Why fasted training can backfire
(42:46) Proactive health always wins in perimenopause
(44:29) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18896133 Thu, 26 Mar 2026 03:00:00 -0400 2759 full false #125 - Why Time Changes Hit Us So Hard in Perimenopause & Science-Backed Sleep Strategies That Help #125 - Why Time Changes Hit Us So Hard in Perimenopause & Science-Backed Sleep Strategies That Help If you're like the ladies of Breaking Through Wellness - wow, do we love our high-quality sleep so we can keep feeling, looking, and running our best!  

Most serious wellness and fitness-minded women already know the importance of high quality sleep and we do our best to protect it. But - then the time changes.  

Are you too shocked at the impacts it can have on your training and energy? One night's poor sleep can catch up with us in our training not the next day, but even days later!  And in Louise's sleep specific research, she saw that cognitive decline was significant with just ONE night's poor sleep. 

Let's take action and do something about it so we can keep leveling up through perimenopause and beyond!

Often, the reason our workouts and nutrition suddenly stop working the way they used to has nothing to do with discipline - and everything to do with sleep and our changing hormones!

In this episode, leading exercise physiologist and women’s integrative health practitioner Louise Valentine explains how sleep disruptions during perimenopause can derail fitness results, energy, and recovery. Even small changes can affect hormones like estrogen and progesterone, leading to fatigue, poor performance, cravings, or stubborn weight fluctuations.

Louise shares why sleep is the foundation for hormone balance, fat loss, and  performance, especially for active women and runners navigating hormonal shifts. She also highlights how factors like dehydration, blood sugar, stress, and sleep environment can amplify these challenges.

Listeners will learn practical strategies to protect sleep, hormones, and recovery. From maintaining consistent sleep routines and improving sleep hygiene to hydration and fueling strategies, Louise emphasizes simple science-backed lifestyle habits that can help women stay energized, strong, and resilient.

RESOURCES

Learn with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Take my free masterclass about Lifewave patches & order here

Check out my FullScript here where you can see curated best supplement picks, including Thorne’s Magnesium Bysglycinate & the Concentrace Minerals mentioned in this podcast. Save 20% off under “Catalog” → “Favorites”   A portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast discount on Kion’s science-backed products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(3:00) How daylight saving time affects hormones and sleep
(5:30) Why sleep is the foundation for performance and fat loss
(7:22) Hormone changes that disrupt sleep
(9:09) Sleep hygiene and creating the ideal sleep environment
(12:06) Poor sleep disrupts progesterone and recovery
(14:06) Sunlight and circadian rhythm
(16:07) Hydration strategies to recover from poor sleep


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 💬  support@breakingthroughwellness.com  

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.

]]> If you're like the ladies of Breaking Through Wellness - wow, do we love our high-quality sleep so we can keep feeling, looking, and running our best!  

Most serious wellness and fitness-minded women already know the importance of high quality sleep and we do our best to protect it. But - then the time changes.  

Are you too shocked at the impacts it can have on your training and energy? One night's poor sleep can catch up with us in our training not the next day, but even days later!  And in Louise's sleep specific research, she saw that cognitive decline was significant with just ONE night's poor sleep. 

Let's take action and do something about it so we can keep leveling up through perimenopause and beyond!

Often, the reason our workouts and nutrition suddenly stop working the way they used to has nothing to do with discipline - and everything to do with sleep and our changing hormones!

In this episode, leading exercise physiologist and women’s integrative health practitioner Louise Valentine explains how sleep disruptions during perimenopause can derail fitness results, energy, and recovery. Even small changes can affect hormones like estrogen and progesterone, leading to fatigue, poor performance, cravings, or stubborn weight fluctuations.

Louise shares why sleep is the foundation for hormone balance, fat loss, and  performance, especially for active women and runners navigating hormonal shifts. She also highlights how factors like dehydration, blood sugar, stress, and sleep environment can amplify these challenges.

Listeners will learn practical strategies to protect sleep, hormones, and recovery. From maintaining consistent sleep routines and improving sleep hygiene to hydration and fueling strategies, Louise emphasizes simple science-backed lifestyle habits that can help women stay energized, strong, and resilient.

RESOURCES

Learn with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Take my free masterclass about Lifewave patches & order here

Check out my FullScript here where you can see curated best supplement picks, including Thorne’s Magnesium Bysglycinate & the Concentrace Minerals mentioned in this podcast. Save 20% off under “Catalog” → “Favorites”   A portion of EACH sale goes back to support BTW.  Thank you!

Take advantage of our podcast discount on Kion’s science-backed products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(3:00) How daylight saving time affects hormones and sleep
(5:30) Why sleep is the foundation for performance and fat loss
(7:22) Hormone changes that disrupt sleep
(9:09) Sleep hygiene and creating the ideal sleep environment
(12:06) Poor sleep disrupts progesterone and recovery
(14:06) Sunlight and circadian rhythm
(16:07) Hydration strategies to recover from poor sleep


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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18857347 Thu, 19 Mar 2026 03:00:00 -0400 2148 full false #124B - Your 3-Minute Daily Pause Practice to Hack Cortisol, Balance Blood Sugar & Hormones With Greater Calm & Ease #124B - Your 3-Minute Daily Pause Practice to Hack Cortisol, Balance Blood Sugar & Hormones With Greater Calm & Ease What if the most powerful thing you could do for your health today is simply pause and slow down to notice how strong, capable, and resilient you are?

In this short guided daily practice, listeners are invited to step out of the constant momentum of daily life and reconnect with their bodies through a simple pause practice. Many of us move through stressful days on autopilot, pushing forward without noticing how tension and mental noise build up. This episode offers a practical way to interrupt that cycle.

Through mindful breathing, slowing down movement, and tuning into physical sensations, the pause practice helps calm the nervous system and restore inner balance. Host Louise Valentine encourages listeners to lengthen their exhales, notice areas of tension in the body, and gently relax the shoulders, jaw, and face. These small shifts can help quiet racing thoughts and bring attention back to the present moment.

By practicing this daily reset, listeners can support healthier stress responses, improve emotional balance, hormone balance, blood sugar responses, and cultivate a deeper sense of calm. Over time, these brief pauses can help shift life from constant pressure and “powering through” toward a more peaceful and energized way of living.

Learn how to maximize use of this simple yet highly effective daily pause practice in podcast episode 124A. Louise discusses why it can help hack your cortisol response, balance blood sugar and your hormones with greater calm and ease.

LINKS + RESOURCES

Learn & level up with my free nutrition guide & award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see curated best supplement picks & save 20% off. A small portion of the sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 


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 💬  support@breakingthroughwellness.com  

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 most powerful thing you could do for your health today is simply pause and slow down to notice how strong, capable, and resilient you are?

In this short guided daily practice, listeners are invited to step out of the constant momentum of daily life and reconnect with their bodies through a simple pause practice. Many of us move through stressful days on autopilot, pushing forward without noticing how tension and mental noise build up. This episode offers a practical way to interrupt that cycle.

Through mindful breathing, slowing down movement, and tuning into physical sensations, the pause practice helps calm the nervous system and restore inner balance. Host Louise Valentine encourages listeners to lengthen their exhales, notice areas of tension in the body, and gently relax the shoulders, jaw, and face. These small shifts can help quiet racing thoughts and bring attention back to the present moment.

By practicing this daily reset, listeners can support healthier stress responses, improve emotional balance, hormone balance, blood sugar responses, and cultivate a deeper sense of calm. Over time, these brief pauses can help shift life from constant pressure and “powering through” toward a more peaceful and energized way of living.

Learn how to maximize use of this simple yet highly effective daily pause practice in podcast episode 124A. Louise discusses why it can help hack your cortisol response, balance blood sugar and your hormones with greater calm and ease.

LINKS + RESOURCES

Learn & level up with my free nutrition guide & award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see curated best supplement picks & save 20% off. A small portion of the sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 


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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18819836 Thu, 12 Mar 2026 03:00:00 -0400 198 full false #124A - How to Hack Your Cortisol & Blood Sugar Response, Balance Hormones & Create Inner Calm #124A - How to Hack Your Cortisol & Blood Sugar Response, Balance Hormones & Create Inner Calm This simple and effective upgrade to your health, hormones and performance only takes two minutes a day!

In this episode, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, explores a hidden challenge many active women face during perimenopause: chronic stress, elevated cortisol and blood sugar. 

For driven women who love running, training hard, and pushing themselves, the constant “go, go, go” mindset can quietly disrupt hormones, insulin sensitivity, recovery, and long-term health. Louise explains how intense training, under-fueling, caffeine, and daily life stress can compound, leaving many women feeling exhausted, stuck with stubborn fat loss, or even facing rising blood sugar levels.

The good news is that the solution does not have to be complicated. Louise introduces a simple but powerful tool called a pause practice. By intentionally slowing down for just a few minutes during stressful transition points in the day, women can calm the nervous system, regulate cortisol, and improve recovery.

Listeners will learn how small moments of awareness, breathing, and presence can shift not only their health and training results, but also their energy, mood, and family environment. Sometimes the most powerful performance strategy is learning when to pause.

Apply what you learned with a simple yet highly effective daily pause practice in podcast episode 124B that immediately follows today’s episode!

LINKS + RESOURCES

Learn & level up with my free nutrition guide & award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see curated best supplement picks & save 20 % off. A small portion of the sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(02:48) Introduction to the episode and the pause practice concept
(05:27) Why perimenopause starts earlier than many women expect
(06:03) Understanding cortisol and the stress response
(07:38) How running and training volume affect cortisol levels
(09:16) Living in constant “go mode” and hidden stress
(13:29) Cortisol, insulin resistance, and pre-diabetes risk
(17:30) The “cortisol steal” and hormone imbalance
(18:01) Training adjustments to become cortisol resilient
(19:00) Using HRV and symptoms to track recovery and stress
(22:02) Introducing the pause practice for stress regulation
(25:12) How to perform a simple breathing pause
(29:18) How a pause can change your home environment and mood
(31:16) Why slowing down improves digestion and recovery
(34:12) Regulating the nervous system and cortisol response
(36:20) Finding the right moment in your day to pause
(38:30) How stress affects fat loss and belly fat
(39:49) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> This simple and effective upgrade to your health, hormones and performance only takes two minutes a day!

In this episode, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, explores a hidden challenge many active women face during perimenopause: chronic stress, elevated cortisol and blood sugar. 

For driven women who love running, training hard, and pushing themselves, the constant “go, go, go” mindset can quietly disrupt hormones, insulin sensitivity, recovery, and long-term health. Louise explains how intense training, under-fueling, caffeine, and daily life stress can compound, leaving many women feeling exhausted, stuck with stubborn fat loss, or even facing rising blood sugar levels.

The good news is that the solution does not have to be complicated. Louise introduces a simple but powerful tool called a pause practice. By intentionally slowing down for just a few minutes during stressful transition points in the day, women can calm the nervous system, regulate cortisol, and improve recovery.

Listeners will learn how small moments of awareness, breathing, and presence can shift not only their health and training results, but also their energy, mood, and family environment. Sometimes the most powerful performance strategy is learning when to pause.

Apply what you learned with a simple yet highly effective daily pause practice in podcast episode 124B that immediately follows today’s episode!

LINKS + RESOURCES

Learn & level up with my free nutrition guide & award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Check out my FullScript here where you can see curated best supplement picks & save 20 % off. A small portion of the sale goes back to support BTW.  Thank you!

Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(02:48) Introduction to the episode and the pause practice concept
(05:27) Why perimenopause starts earlier than many women expect
(06:03) Understanding cortisol and the stress response
(07:38) How running and training volume affect cortisol levels
(09:16) Living in constant “go mode” and hidden stress
(13:29) Cortisol, insulin resistance, and pre-diabetes risk
(17:30) The “cortisol steal” and hormone imbalance
(18:01) Training adjustments to become cortisol resilient
(19:00) Using HRV and symptoms to track recovery and stress
(22:02) Introducing the pause practice for stress regulation
(25:12) How to perform a simple breathing pause
(29:18) How a pause can change your home environment and mood
(31:16) Why slowing down improves digestion and recovery
(34:12) Regulating the nervous system and cortisol response
(36:20) Finding the right moment in your day to pause
(38:30) How stress affects fat loss and belly fat
(39:49) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18819157 Thu, 12 Mar 2026 03:00:00 -0400 2479 full false #123 - Part 2: Jen Reverses Biomarkers, Ditches Injuries, Belly Fat, Maximizes a Physique & Running Transformation at 47 #123 - Part 2: Jen Reverses Biomarkers, Ditches Injuries, Belly Fat, Maximizes a Physique & Running Transformation at 47 What if perimenopause could actually become one of the strongest, healthiest seasons of your life? In this episode, Louise, one of the world's leading women's integrative health practitioners, performance scientists, and exercise physiologists, sits down with Jen to share a transformation story that challenges everything many women believe about aging, hormones, body recomposition, running, and performance!

Jen highlights how simple, consistent strategies like whole-food nutrition, strategic strength training, and fueling that works with our unique changing hormones and female physiology can lead to meaningful changes in body composition, energy, confidence, and biomarkers without relying heavily on medications or extreme protocols. 

The conversation explores how small, sustainable, and highly strategic habits compound over time, why a community of strong women's support matters most during midlife, and mindset shifts that can help women move from feeling stuck to feeling empowered.

Listeners will walk away with reassurance that progress does not require perfection, endless supplements, diets, or expensive tools. Instead, it comes from learning how to work with our female body, not against it. Whether you are navigating hormonal changes, struggling with a fitness plateau, or want to feel your best in your body, this episode offers hope, clarity, and practical perspective.

RESOURCES + LINKS

Find the Injury Prevention for Women Runners 30+ and a Female Runners Guide to Support Optimal Ferritin courses mentioned here.

Grab our free monthly goal planning calendar & learn how to use it here.

Get $25 off Function Health labs here or use code LVALENTINE11

Find FullScript here and see curated supplement picks. Save 20% off the Red Yeast Rice & ALA mentioned in this episode. A small portion of the sale goes back to support BTW. Thank you!

Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing

Episode Highlights:
(2:55) Jen’s success and community impact
(5:39) Home workouts and building confidence
(8:02) Why many women feel stuck in fitness
(10:40) Staying consistent during vacation
(11:33) Nutrition timing and lifestyle flexibility
(14:55) Retreats and community support
(17:55) Motivation through shared goals
(20:30) Coaching structure and accountability
(24:57) Improving biomarkers without medication
(29:30) Science-based strategy and synergy approach
(34:48) Changing the narrative around perimenopause
(38:36) Balancing performance with long-term health
(40:33) Tracking cycles, nutrition, and progress
(45:24) Advice for women feeling stuck
(48:41) 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 💬  support@breakingthroughwellness.com  

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 actually become one of the strongest, healthiest seasons of your life? In this episode, Louise, one of the world's leading women's integrative health practitioners, performance scientists, and exercise physiologists, sits down with Jen to share a transformation story that challenges everything many women believe about aging, hormones, body recomposition, running, and performance!

Jen highlights how simple, consistent strategies like whole-food nutrition, strategic strength training, and fueling that works with our unique changing hormones and female physiology can lead to meaningful changes in body composition, energy, confidence, and biomarkers without relying heavily on medications or extreme protocols. 

The conversation explores how small, sustainable, and highly strategic habits compound over time, why a community of strong women's support matters most during midlife, and mindset shifts that can help women move from feeling stuck to feeling empowered.

Listeners will walk away with reassurance that progress does not require perfection, endless supplements, diets, or expensive tools. Instead, it comes from learning how to work with our female body, not against it. Whether you are navigating hormonal changes, struggling with a fitness plateau, or want to feel your best in your body, this episode offers hope, clarity, and practical perspective.

RESOURCES + LINKS

Find the Injury Prevention for Women Runners 30+ and a Female Runners Guide to Support Optimal Ferritin courses mentioned here.

Grab our free monthly goal planning calendar & learn how to use it here.

Get $25 off Function Health labs here or use code LVALENTINE11

Find FullScript here and see curated supplement picks. Save 20% off the Red Yeast Rice & ALA mentioned in this episode. A small portion of the sale goes back to support BTW. Thank you!

Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing

Episode Highlights:
(2:55) Jen’s success and community impact
(5:39) Home workouts and building confidence
(8:02) Why many women feel stuck in fitness
(10:40) Staying consistent during vacation
(11:33) Nutrition timing and lifestyle flexibility
(14:55) Retreats and community support
(17:55) Motivation through shared goals
(20:30) Coaching structure and accountability
(24:57) Improving biomarkers without medication
(29:30) Science-based strategy and synergy approach
(34:48) Changing the narrative around perimenopause
(38:36) Balancing performance with long-term health
(40:33) Tracking cycles, nutrition, and progress
(45:24) Advice for women feeling stuck
(48:41) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18778593 Thu, 05 Mar 2026 03:00:00 -0500 3011 full false #122 - Part 1: Jen Reverses Biomarkers, Ditches Injuries, Belly Fat, Maximizes a Physique & Running Transformation at 47 #122 - Part 1: Jen Reverses Biomarkers, Ditches Injuries, Belly Fat, Maximizes a Physique & Running Transformation at 47 Perimenopause does not have to be the beginning of decline, but can instead be the start of your strongest chapter! 

In this inspiring success story, Louise, a leading expert for perimenopausal active women and runners, sits down with Jen, an everyday runner and mom who transformed her health, hormones, and body composition after years of frustration. Jen shares how anxiety, overtraining, fasting, and misinformation left her injured and stuck, despite doing everything she thought was “right.” The turning point came when she learned to fuel her body to build beautiful hormones and mitigate symptoms, apply specific targeted strength training, adjust her running, and work with her hormones instead of against them.

Listeners will take away a powerful reminder that thriving in perimenopause does not require extreme diets or complicated protocols. Simple yet strategic consistent habits are often the most effective. This episode also highlights how community support, understanding your body’s signals, and using whole foods strategically can improve energy, reduce inflammation, and restore confidence.

If you feel discouraged by changing hormones, stubborn belly fat, being told there is nothing you can do about your genetic predispositions, or frustrating injuries that make you question your future as an active woman, Jen’s story shows what is possible with the right approach, support, and mindset.

RESOURCES

Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Take Injury Prevention for Women Runners 30+ or my Female Runners Guide to Support Optimal Ferritin Masterclasses mentioned here.

Grab a free monthly goal planning calendar & learn how to use it here.

Get $25 off Function’s comprehensive labs here or use code LVALENTINE11 

Check out FullScript here where you can see curated supplement picks & save 20% off. A small portion of the sale goes back to support BTW.  Thank you!

Save 20% off Kion’s science-backed products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing

Highlights:

(0:00) Intro
(3:02) Retreat and power of supportive community
(6:03) Rethinking running intensity and long-term health
(13:05) Jen’s journey into running for anxiety
(17:37) Midlife wake-up call and quitting alcohol
(22:20) Weight gain, injuries, and fasting mistakes
(24:30) Severe injury and fear of never running again
(27:11) Strength training and SI joint breakthroughs
(35:31) Nutrition label awareness and inflammation insights
(38:07) Simple fueling framework and sustainable habits
(41:06) Bloodwork improvements using food
(45:25) Genes, hormones, and personalized health approach
(48:00) Biological age improvements and body transformation
(51:53) Preview of part two


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 💬  support@breakingthroughwellness.com  

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.

]]> Perimenopause does not have to be the beginning of decline, but can instead be the start of your strongest chapter! 

In this inspiring success story, Louise, a leading expert for perimenopausal active women and runners, sits down with Jen, an everyday runner and mom who transformed her health, hormones, and body composition after years of frustration. Jen shares how anxiety, overtraining, fasting, and misinformation left her injured and stuck, despite doing everything she thought was “right.” The turning point came when she learned to fuel her body to build beautiful hormones and mitigate symptoms, apply specific targeted strength training, adjust her running, and work with her hormones instead of against them.

Listeners will take away a powerful reminder that thriving in perimenopause does not require extreme diets or complicated protocols. Simple yet strategic consistent habits are often the most effective. This episode also highlights how community support, understanding your body’s signals, and using whole foods strategically can improve energy, reduce inflammation, and restore confidence.

If you feel discouraged by changing hormones, stubborn belly fat, being told there is nothing you can do about your genetic predispositions, or frustrating injuries that make you question your future as an active woman, Jen’s story shows what is possible with the right approach, support, and mindset.

RESOURCES

Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Take Injury Prevention for Women Runners 30+ or my Female Runners Guide to Support Optimal Ferritin Masterclasses mentioned here.

Grab a free monthly goal planning calendar & learn how to use it here.

Get $25 off Function’s comprehensive labs here or use code LVALENTINE11 

Check out FullScript here where you can see curated supplement picks & save 20% off. A small portion of the sale goes back to support BTW.  Thank you!

Save 20% off Kion’s science-backed products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing

Highlights:

(0:00) Intro
(3:02) Retreat and power of supportive community
(6:03) Rethinking running intensity and long-term health
(13:05) Jen’s journey into running for anxiety
(17:37) Midlife wake-up call and quitting alcohol
(22:20) Weight gain, injuries, and fasting mistakes
(24:30) Severe injury and fear of never running again
(27:11) Strength training and SI joint breakthroughs
(35:31) Nutrition label awareness and inflammation insights
(38:07) Simple fueling framework and sustainable habits
(41:06) Bloodwork improvements using food
(45:25) Genes, hormones, and personalized health approach
(48:00) Biological age improvements and body transformation
(51:53) Preview of part two


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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18736743 Thu, 26 Feb 2026 03:00:00 -0500 3244 full false #121 - Optimizing Breast MRIs, Estrogen Patch Reactions & Canker Sore Cures: What You Need to Know! #121 - Optimizing Breast MRIs, Estrogen Patch Reactions & Canker Sore Cures: What You Need to Know! Most symptoms we're dealing with as active women and runners aren’t random at all, but are instead clues our body is trying to give us.

In this episode, Louise, a multi-award-winning women's integrative health practitioner, shares three powerful lessons from her own health journey and client experiences that every woman should know, especially during perimenopause. 

She explains how hormone shifts can impact everything from medical testing accuracy to inflammation, fat loss resistance, stress sensitivity, and even unexpected symptoms like canker sores. One key insight is the importance of timing medical screenings, such as breast MRIs, with your menstrual cycle to improve accuracy. Another is the complex relationship between estrogen, histamine, and hormone replacement therapy, and how individual genetics can influence reactions.

Louise also highlights how stress, calorie restriction, and hormonal fluctuations can trigger symptoms that seem unrelated, and offers practical strategies to manage acute issues while still addressing root causes like gut health and hormone balance.

This episode is a reminder that women’s health is highly individualized. 

Understanding your unique physiology, tracking patterns, and using targeted strategies can help you feel more in control, improve performance, and support long-term health through every stage of life.

Explore my "All About Gut Health" and other masterclasses here: https://www.breakingthroughwellness.com/store 

Link to my FullScript where you can see curated best supplement picks and save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Learn and level up with my free nutrition guide and award-winning Badass Breakthrough 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. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:05) Three important women’s health lessons
(6:15) Missed eligibility for early breast screening
(9:46) Hormones affecting MRI and mammogram accuracy
(13:09) Best timing for breast imaging in cycle
(15:10) Hormone optimization and HRT considerations
(19:01) Estrogen patch reaction case study
(21:58) Estrogen, histamine, and mast cell connection
(27:14) Managing histamine overload and recovery
(35:24) Stress sensitivity during perimenopause explained
(40:00) Hormones, stress, and canker sore triggers
(42:49) Gut health and autoimmune connections
(46:39) L-lysine for acute outbreak management
(51:08) Symptom relief vs root cause approach
(52:19) Upcoming resources and listener updates
(54:15) 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 💬  support@breakingthroughwellness.com  

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.

]]> Most symptoms we're dealing with as active women and runners aren’t random at all, but are instead clues our body is trying to give us.

In this episode, Louise, a multi-award-winning women's integrative health practitioner, shares three powerful lessons from her own health journey and client experiences that every woman should know, especially during perimenopause. 

She explains how hormone shifts can impact everything from medical testing accuracy to inflammation, fat loss resistance, stress sensitivity, and even unexpected symptoms like canker sores. One key insight is the importance of timing medical screenings, such as breast MRIs, with your menstrual cycle to improve accuracy. Another is the complex relationship between estrogen, histamine, and hormone replacement therapy, and how individual genetics can influence reactions.

Louise also highlights how stress, calorie restriction, and hormonal fluctuations can trigger symptoms that seem unrelated, and offers practical strategies to manage acute issues while still addressing root causes like gut health and hormone balance.

This episode is a reminder that women’s health is highly individualized. 

Understanding your unique physiology, tracking patterns, and using targeted strategies can help you feel more in control, improve performance, and support long-term health through every stage of life.

Explore my "All About Gut Health" and other masterclasses here: https://www.breakingthroughwellness.com/store 

Link to my FullScript where you can see curated best supplement picks and save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Learn and level up with my free nutrition guide and award-winning Badass Breakthrough 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. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:05) Three important women’s health lessons
(6:15) Missed eligibility for early breast screening
(9:46) Hormones affecting MRI and mammogram accuracy
(13:09) Best timing for breast imaging in cycle
(15:10) Hormone optimization and HRT considerations
(19:01) Estrogen patch reaction case study
(21:58) Estrogen, histamine, and mast cell connection
(27:14) Managing histamine overload and recovery
(35:24) Stress sensitivity during perimenopause explained
(40:00) Hormones, stress, and canker sore triggers
(42:49) Gut health and autoimmune connections
(46:39) L-lysine for acute outbreak management
(51:08) Symptom relief vs root cause approach
(52:19) Upcoming resources and listener updates
(54:15) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18696314 Thu, 19 Feb 2026 03:00:00 -0500 3332 full false #120 - Dr. Megan Hellner on RED-S & Eating Disorders in Female Athletes #120 - Dr. Megan Hellner on RED-S & Eating Disorders in Female Athletes Often, the reason we feel tired, stuck, or frustrated in our training, fitness, and health as active women and runners has nothing to do with willpower and everything to do with under-fueling relative to our female body's energy and support needs.

In this powerful conversation, host Louise Valentine, one of the world's leading exercise physiologists and women's integrative health practitioners specializing in active women and recreational runners, sits down with Dr. Megan Hellner to unpack how active women, especially runners over 35, unknowingly fall into Relative Energy Deficiency in Sport (RED-S) and disordered eating patterns. They explain why always eating “clean” or following strict food rules that eliminate nourishing foods can disrupt hormones, damage health, and limit performance.

You will learn how fear of carbs, diet culture, misleading marketing, and social media trends quietly drain our energy and resilience. Dr. Hellner shares why RED-S can affect women of all body sizes, how to recognize early warning signs, and when mental health support matters. Together, they emphasize returning to simple, evidence-based fueling, honoring food preferences to keep a sense of joy and balance in life, and building flexibility around eating.

This episode reminds you that food is not the enemy. When you fuel well and in alignment with your female body's needs, it recovers better, performs stronger, and supports long-term vibrant health. If you want to run, train, and live with confidence through perimenopause and beyond, this conversation offers clarity, relief, and practical direction.

Find a Practical Early Risk RED-S Screening Checklist here: https://www.breakingthroughwellness.com/blog/a-practical-red-s-early-risk-self-screen-checklist 

Learn more about Dr. Megan & colleagues virtual eating disorder clinic: www.AthleatMD.com

Dr. Megan Hellner’s Email: Megan@AthleatMD.com 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

 Link to our FullScript where you can see curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:07) Introducing Dr. Megan Hellner and AthleatMD
(8:17) Longevity over chasing PRs
(10:08) Why athletes struggle with food relationships
(18:17) Female-specific research and hormone changes
(21:13) Fear of carbs and missing the basics
(25:02) What RED-S really means
(27:46) Why endurance athletes are most at risk
(29:04) RED-S affects all body types
(32:23) RED-S vs. eating disorders
(34:20) Weight restoration and recovery
(41:50) Diet culture and macro traps
(45:39) Relearning hunger and food enjoyment
(48:47) Modeling healthy habits for kids
(53:38) Why hunger cues can be misleading after long runs
(56:07) How to get support and next steps
(57:56) 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 💬  support@breakingthroughwellness.com  

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.

]]> Often, the reason we feel tired, stuck, or frustrated in our training, fitness, and health as active women and runners has nothing to do with willpower and everything to do with under-fueling relative to our female body's energy and support needs.

In this powerful conversation, host Louise Valentine, one of the world's leading exercise physiologists and women's integrative health practitioners specializing in active women and recreational runners, sits down with Dr. Megan Hellner to unpack how active women, especially runners over 35, unknowingly fall into Relative Energy Deficiency in Sport (RED-S) and disordered eating patterns. They explain why always eating “clean” or following strict food rules that eliminate nourishing foods can disrupt hormones, damage health, and limit performance.

You will learn how fear of carbs, diet culture, misleading marketing, and social media trends quietly drain our energy and resilience. Dr. Hellner shares why RED-S can affect women of all body sizes, how to recognize early warning signs, and when mental health support matters. Together, they emphasize returning to simple, evidence-based fueling, honoring food preferences to keep a sense of joy and balance in life, and building flexibility around eating.

This episode reminds you that food is not the enemy. When you fuel well and in alignment with your female body's needs, it recovers better, performs stronger, and supports long-term vibrant health. If you want to run, train, and live with confidence through perimenopause and beyond, this conversation offers clarity, relief, and practical direction.

Find a Practical Early Risk RED-S Screening Checklist here: https://www.breakingthroughwellness.com/blog/a-practical-red-s-early-risk-self-screen-checklist 

Learn more about Dr. Megan & colleagues virtual eating disorder clinic: www.AthleatMD.com

Dr. Megan Hellner’s Email: Megan@AthleatMD.com 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

 Link to our FullScript where you can see curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(3:07) Introducing Dr. Megan Hellner and AthleatMD
(8:17) Longevity over chasing PRs
(10:08) Why athletes struggle with food relationships
(18:17) Female-specific research and hormone changes
(21:13) Fear of carbs and missing the basics
(25:02) What RED-S really means
(27:46) Why endurance athletes are most at risk
(29:04) RED-S affects all body types
(32:23) RED-S vs. eating disorders
(34:20) Weight restoration and recovery
(41:50) Diet culture and macro traps
(45:39) Relearning hunger and food enjoyment
(48:47) Modeling healthy habits for kids
(53:38) Why hunger cues can be misleading after long runs
(56:07) How to get support and next steps
(57:56) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18652381 Thu, 12 Feb 2026 03:00:00 -0500 3566 full false #119 - Candid Reflections on Rewriting Women's Running, Nutrition & Perimenopause Health Outcomes #119 - Candid Reflections on Rewriting Women's Running, Nutrition & Perimenopause Health Outcomes Unfortunately, many of the ways we've been taught to train, eat, and “push through” as females who love to feel, look, and run our best are working against our best health, hormones, and longevity in vibrant active living.

In this episode, Louise speaks directly to driven, active women who want to feel strong, lean, energized, and confident through perimenopause and beyond. 

As a multi award-winning women's integrative health practitioner, top trainer, and exercise physiologist she explains why many traditional fitness, running, and nutrition approaches, including fasting, intentional or unintentional underfueling, traditional best practice dietetic recommendations, and high-volume training, can quietly damage our best health, hormones, body composition, bone health, and recovery.

Drawing from her own eye-opening journey and 23 years of coaching female runners, ambitious athletes, and everyday wellness-minded fitness lovers, Louise shares why fueling to support your female physiology, managing stress, and training in hormone-aware ways are essential for long-term health and performance. She breaks down how cortisol, under-eating, fad diets, and outdated male-based training methods contribute to fatigue, injuries, belly fat, performance decline, and frustrating symptoms many women accept as “normal.”

You will learn why perfection is not the goal, how to build sustainable habits, and how small daily choices can protect your best hormones, strength, performance, and longevity. 

This episode is a powerful reminder that you deserve to thrive, not just survive, in this phase of life.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(5:05) Building a strong fueling foundation
(7:19) “Adult boundaries” and realistic balance
(8:41) Alcohol, recovery, and fat loss
(11:55) Food, training, and hormone production
(13:55) Rebuilding bone and hormonal health
(16:11) Why group fitness and high-volume running fall short
(17:24) Stress, cortisol, and burnout patterns
(21:50) Simplifying supplements and going back to basics
(24:08) The dangers of outdated training methods
(32:12) Underfueling, hunger hormones, and RED-S
(38:30) Understanding your personal stress tipping point
(40:34) Timing nutrition for hormone support
(43:16) Osteoporosis and advocating for your health
(49:49) How to train and thrive long-term
(53:26) Why fasting is devastating for active women
(1:00:03) 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 💬  support@breakingthroughwellness.com  

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.

]]> Unfortunately, many of the ways we've been taught to train, eat, and “push through” as females who love to feel, look, and run our best are working against our best health, hormones, and longevity in vibrant active living.

In this episode, Louise speaks directly to driven, active women who want to feel strong, lean, energized, and confident through perimenopause and beyond. 

As a multi award-winning women's integrative health practitioner, top trainer, and exercise physiologist she explains why many traditional fitness, running, and nutrition approaches, including fasting, intentional or unintentional underfueling, traditional best practice dietetic recommendations, and high-volume training, can quietly damage our best health, hormones, body composition, bone health, and recovery.

Drawing from her own eye-opening journey and 23 years of coaching female runners, ambitious athletes, and everyday wellness-minded fitness lovers, Louise shares why fueling to support your female physiology, managing stress, and training in hormone-aware ways are essential for long-term health and performance. She breaks down how cortisol, under-eating, fad diets, and outdated male-based training methods contribute to fatigue, injuries, belly fat, performance decline, and frustrating symptoms many women accept as “normal.”

You will learn why perfection is not the goal, how to build sustainable habits, and how small daily choices can protect your best hormones, strength, performance, and longevity. 

This episode is a powerful reminder that you deserve to thrive, not just survive, in this phase of life.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro
(5:05) Building a strong fueling foundation
(7:19) “Adult boundaries” and realistic balance
(8:41) Alcohol, recovery, and fat loss
(11:55) Food, training, and hormone production
(13:55) Rebuilding bone and hormonal health
(16:11) Why group fitness and high-volume running fall short
(17:24) Stress, cortisol, and burnout patterns
(21:50) Simplifying supplements and going back to basics
(24:08) The dangers of outdated training methods
(32:12) Underfueling, hunger hormones, and RED-S
(38:30) Understanding your personal stress tipping point
(40:34) Timing nutrition for hormone support
(43:16) Osteoporosis and advocating for your health
(49:49) How to train and thrive long-term
(53:26) Why fasting is devastating for active women
(1:00:03) 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 💬  support@breakingthroughwellness.com  

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.

]]> Buzzsprout-18603740 Thu, 05 Feb 2026 03:00:00 -0500 3693 full false #118 - Innovation in Fibroid Freedom & Minimally Invasive Surgical Solutions With Dr. Ryan Armstrong #118 - Innovation in Fibroid Freedom & Minimally Invasive Surgical Solutions With Dr. Ryan Armstrong What if the symptoms you have been told are “just part of hormonal changes and perimenopause” are actually a misdiagnosed medical condition that's progressively getting worse without being properly addressed?

In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, sits down with Dr. Ryan Armstrong to break down fibroids, chronic pain, and vascular issues in a way that finally makes sense. Together, they explore why heavy bleeding, chronic fatigue, knee pain, plantar fasciitis, and leg cramping are so common in active women and why they should never be ignored or normalized.

Dr. Ryan explains minimally invasive treatments like uterine fibroid embolization that preserve the uterus while dramatically improving quality of life, often with faster recovery and fewer long-term risks than traditional surgery. Louise adds critical context around hormone balance, nutrition, and strength training, showing how medical care, targeted fitness and lifestyle strategies work best together.

Listeners will walk away with clarity around symptoms to watch for, questions to ask their doctors, and reassurance that there are modern, effective options that do not require extreme or life-altering procedures. This episode is empowering, practical, and especially valuable for women who want to stay active, strong, and pain-free through perimenopause and beyond.

Learn more about Dr. Armstrong’s practice Texas Endovascular at https://texaseva.com/ 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro and natural hormone balance for long-term relief
(3:00) Fibroids explained in simple terms
(6:10) Hormones, inflammation, and injury risk
(12:50) Uterine fibroid embolization explained
(18:11) Risks of hysterectomy and why alternatives matter
(20:38) Innovative treatments for knee pain and plantar fasciitis
(23:29) Venous insufficiency, cramping, and varicose veins
(30:20) Heavy bleeding, anemia, and athletic performance
(32:29) Ablation vs embolization for fibroid care
(36:06) 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 💬  support@breakingthroughwellness.com  

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 have been told are “just part of hormonal changes and perimenopause” are actually a misdiagnosed medical condition that's progressively getting worse without being properly addressed?

In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, sits down with Dr. Ryan Armstrong to break down fibroids, chronic pain, and vascular issues in a way that finally makes sense. Together, they explore why heavy bleeding, chronic fatigue, knee pain, plantar fasciitis, and leg cramping are so common in active women and why they should never be ignored or normalized.

Dr. Ryan explains minimally invasive treatments like uterine fibroid embolization that preserve the uterus while dramatically improving quality of life, often with faster recovery and fewer long-term risks than traditional surgery. Louise adds critical context around hormone balance, nutrition, and strength training, showing how medical care, targeted fitness and lifestyle strategies work best together.

Listeners will walk away with clarity around symptoms to watch for, questions to ask their doctors, and reassurance that there are modern, effective options that do not require extreme or life-altering procedures. This episode is empowering, practical, and especially valuable for women who want to stay active, strong, and pain-free through perimenopause and beyond.

Learn more about Dr. Armstrong’s practice Texas Endovascular at https://texaseva.com/ 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing 

Episode Highlights:
(0:00) Intro and natural hormone balance for long-term relief
(3:00) Fibroids explained in simple terms
(6:10) Hormones, inflammation, and injury risk
(12:50) Uterine fibroid embolization explained
(18:11) Risks of hysterectomy and why alternatives matter
(20:38) Innovative treatments for knee pain and plantar fasciitis
(23:29) Venous insufficiency, cramping, and varicose veins
(30:20) Heavy bleeding, anemia, and athletic performance
(32:29) Ablation vs embolization for fibroid care
(36:06) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18574624 Thu, 29 Jan 2026 03:00:00 -0500 2257 full false #117 - How She Did It: Sheri Ditches Symptoms & Unlocks Her Best Holistic Health, Hormones, Physique & Running #117 - How She Did It: Sheri Ditches Symptoms & Unlocks Her Best Holistic Health, Hormones, Physique & Running What if the reason running suddenly feels harder has nothing to do with your discipline or aging and everything to do with your hormones and how you support them as they change? 

Many find it shocking that mechanisms of perimenopause typically start as early as our 30s and this tends to be even harder on ambitious females who love to run - but the good news is, YES, we can do something about it!

In this episode, Louise, a leading expert for perimenopausal active women and runners, sits down with Sheri, a lifelong runner and high-achieving professional, to share a real, honest look at navigating perimenopause without burning out or giving up the sport you love. 

Sheri opens up about sudden weight gain, breathing issues, dismissed symptoms, and the frustration of trying fixes that didn’t work.

Together, they break down what actually helped. A bit less mileage, more specific running and strength training, intentional strategic fueling, hydration, and simple yet highly effective cortisol and stress-management habits that fit into real life. Sheri explains how shifting away from “more is better” allowed her to regain energy, lose inches, improve mood, see physique changes, and hit major performance wins, including strong negative splits and new personal records in her 40s!

This conversation is a reminder that perimenopause is not a dead end nor does it have to mean decline. With the right strategy, it can be a powerful reset. If you are a runner who wants to feel strong, clear-headed, and confident again without overcomplicating it, this episode offers practical hope and proof that thriving is still possible.

Watch my free masterclass on Lifewave’s Holistic Patches here:  https://www.breakingthroughwellness.com/lifewave 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing

Episode Highlights:
(0:00) Intro
(3:20) Introducing Sheri’s perimenopause journey
(7:43) Sudden weight gain and dismissed symptoms
(10:29) Finding clear, usable guidance through podcasts
(14:17) Reducing mileage and training smarter
(15:38) Morning hydration and energy shifts
(17:41) Nutrition tweaks and seed cycling
(23:58) Performance breakthroughs and race PRs
(30:02) Confidence, mindset, and family impact
(34:31) Stress reduction through structure and predictability
(41:56) Symptoms improved through hormone-aligned training
(46:57) Final advice for women navigating perimenopause
(48:38) 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 💬  support@breakingthroughwellness.com  

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 reason running suddenly feels harder has nothing to do with your discipline or aging and everything to do with your hormones and how you support them as they change? 

Many find it shocking that mechanisms of perimenopause typically start as early as our 30s and this tends to be even harder on ambitious females who love to run - but the good news is, YES, we can do something about it!

In this episode, Louise, a leading expert for perimenopausal active women and runners, sits down with Sheri, a lifelong runner and high-achieving professional, to share a real, honest look at navigating perimenopause without burning out or giving up the sport you love. 

Sheri opens up about sudden weight gain, breathing issues, dismissed symptoms, and the frustration of trying fixes that didn’t work.

Together, they break down what actually helped. A bit less mileage, more specific running and strength training, intentional strategic fueling, hydration, and simple yet highly effective cortisol and stress-management habits that fit into real life. Sheri explains how shifting away from “more is better” allowed her to regain energy, lose inches, improve mood, see physique changes, and hit major performance wins, including strong negative splits and new personal records in her 40s!

This conversation is a reminder that perimenopause is not a dead end nor does it have to mean decline. With the right strategy, it can be a powerful reset. If you are a runner who wants to feel strong, clear-headed, and confident again without overcomplicating it, this episode offers practical hope and proof that thriving is still possible.

Watch my free masterclass on Lifewave’s Holistic Patches here:  https://www.breakingthroughwellness.com/lifewave 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing

Episode Highlights:
(0:00) Intro
(3:20) Introducing Sheri’s perimenopause journey
(7:43) Sudden weight gain and dismissed symptoms
(10:29) Finding clear, usable guidance through podcasts
(14:17) Reducing mileage and training smarter
(15:38) Morning hydration and energy shifts
(17:41) Nutrition tweaks and seed cycling
(23:58) Performance breakthroughs and race PRs
(30:02) Confidence, mindset, and family impact
(34:31) Stress reduction through structure and predictability
(41:56) Symptoms improved through hormone-aligned training
(46:57) Final advice for women navigating perimenopause
(48:38) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18535440 Thu, 22 Jan 2026 03:00:00 -0500 3008 full false #116 - Why I Adopted a Perimenopause Support Cat #116 - Why I Adopted a Perimenopause Support Cat Most often, what helps us heal and thrive in midlife is not another supplement, medication, tracker, hack, or protocol… but instead, it's slowing down enough to let joy, clarity in how to best support our female body, and our confidence shine bright.

In this deeply personal and unexpectedly powerful episode, Louise, a leading expert for perimenopausal active women and runners, shares the real story behind her “perimenopause support cat” and why it represents something much bigger than adopting a pet. 

She opens up about burnout as a high achieving woman and runner, nervous system overload, and the hidden cost of being a driven woman for decades. Through honest reflection, she challenges the obsession with data like HRV and the scale, reminding listeners that more numbers do not always mean better health. 

Also, she challenges you to reflect on what you want out of this stage of life; is it more supplements, meds, and confusion or is it clarify, calm, and confidence in knowing you have control over your longevity in vibrant active living?

Louise explores how constant striving and muscling through life can keep women stuck in fight-or-flight, especially in perimenopause. She explains why simplicity, consistency, self-trust, and emotional safety matter more than ever. She also touches on identity shifts, motherhood, alignment, and what it really means to feel calm, present, and alive again.

The takeaway is clear: healing and thriving in midlife often starts by choosing softness, presence, and a deep connection to yourself over perfection. You do not need to do more. You likely need to do (much) less, with intention.

Join Louise in reflecting on lessons learned and unlocking the best version of your fit, strong, and vibrantly happy active life!

Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Learn about adventure cats: https://www.adventurecats.org/

Learn about AffoGATO Cat Cafe: https://affogatocatcafe.com/

Link to our FullScript where you can see curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(3:04) Why a “perimenopause support cat”
(5:54) HRV, data obsession, and when tracking backfires
(7:38) Why high-achieving women struggle most in perimenopause
(10:33) Letting go of the scale and metrics
(12:16) Stepping away from comparison and social media
(13:13) Identity shifts, ambition, and the hidden cost of success
(17:00) Chronic stress, inflammation, and the pace of life
(19:22) Choosing calm, joy, and simplicity
(27:13) Motherhood, presence, and emotional repair
(33:39) Redefining impact and success
(41:32) Living more, optimizing less
(56:07) 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 💬  support@breakingthroughwellness.com  

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.

]]> Most often, what helps us heal and thrive in midlife is not another supplement, medication, tracker, hack, or protocol… but instead, it's slowing down enough to let joy, clarity in how to best support our female body, and our confidence shine bright.

In this deeply personal and unexpectedly powerful episode, Louise, a leading expert for perimenopausal active women and runners, shares the real story behind her “perimenopause support cat” and why it represents something much bigger than adopting a pet. 

She opens up about burnout as a high achieving woman and runner, nervous system overload, and the hidden cost of being a driven woman for decades. Through honest reflection, she challenges the obsession with data like HRV and the scale, reminding listeners that more numbers do not always mean better health. 

Also, she challenges you to reflect on what you want out of this stage of life; is it more supplements, meds, and confusion or is it clarify, calm, and confidence in knowing you have control over your longevity in vibrant active living?

Louise explores how constant striving and muscling through life can keep women stuck in fight-or-flight, especially in perimenopause. She explains why simplicity, consistency, self-trust, and emotional safety matter more than ever. She also touches on identity shifts, motherhood, alignment, and what it really means to feel calm, present, and alive again.

The takeaway is clear: healing and thriving in midlife often starts by choosing softness, presence, and a deep connection to yourself over perfection. You do not need to do more. You likely need to do (much) less, with intention.

Join Louise in reflecting on lessons learned and unlocking the best version of your fit, strong, and vibrantly happy active life!

Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Learn about adventure cats: https://www.adventurecats.org/

Learn about AffoGATO Cat Cafe: https://affogatocatcafe.com/

Link to our FullScript where you can see curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(3:04) Why a “perimenopause support cat”
(5:54) HRV, data obsession, and when tracking backfires
(7:38) Why high-achieving women struggle most in perimenopause
(10:33) Letting go of the scale and metrics
(12:16) Stepping away from comparison and social media
(13:13) Identity shifts, ambition, and the hidden cost of success
(17:00) Chronic stress, inflammation, and the pace of life
(19:22) Choosing calm, joy, and simplicity
(27:13) Motherhood, presence, and emotional repair
(33:39) Redefining impact and success
(41:32) Living more, optimizing less
(56:07) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18497900 Thu, 15 Jan 2026 03:00:00 -0500 3457 full false #115 - 3 Simple Mindset Shifts to Thrive Through 2026 AND Perimenopause #115 - 3 Simple Mindset Shifts to Thrive Through 2026 AND Perimenopause What if the problem isn’t that you’re doing too little, but that you’re trying to do everything at once?

In this episode, Louise, one of the world’s leading health, fitness, and performance experts for ambitious active women and runners, shares a powerful reframing for women navigating perimenopause, health, fat loss, and performance. Instead of chasing all goals at the same time, she introduces a four months at a time-based approach to the year, focusing on one clear priority at a time. Whether that’s restoring vibrant health and hormones, losing fat, improving body composition, leveling up a fit toned physique or running stronger, the message is clear: clarity and focus creates results.

Louise breaks down why fat loss should be treated as a short, intentional phase, not a lifestyle, and how staying stuck in “diet mode” quietly sabotages hormones, our metabolism, energy, and confidence. She also explains why food is more than fuel. It’s information and molecules that signal a specific effect and impact on the female body. The right foods, eaten in the right state, give your body the molecules it needs to build hormones, recover from training, mitigate frustrating symptoms, improve health, and thrive through perimenopause.

The episode also challenges the idea that women should slow down or stop running as they age. With the right fueling, strength training, and recovery, women can run strong well into perimenopause and beyond. The women of Breaking Through Wellness are proudly living proof of what is possible when we work with our changing female physiology and not against it!

If you want a calmer nervous system, better results, and a smarter way to train and eat in 2026, this episode lays out a sustainable path forward.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(4:39) Building a foundation for hormones and long-term health
(6:56) The four main focus areas women cycle through
(10:20) Why fat loss should be a phase, not a lifestyle
(14:12) How focused support improves results and reduces stress
(18:30) Food as molecules and nervous system regulation
(24:47) Running strong through perimenopause and beyond
(31:22) Three mindset shifts to thrive in 2026
(33:48) 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 💬  support@breakingthroughwellness.com  

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 problem isn’t that you’re doing too little, but that you’re trying to do everything at once?

In this episode, Louise, one of the world’s leading health, fitness, and performance experts for ambitious active women and runners, shares a powerful reframing for women navigating perimenopause, health, fat loss, and performance. Instead of chasing all goals at the same time, she introduces a four months at a time-based approach to the year, focusing on one clear priority at a time. Whether that’s restoring vibrant health and hormones, losing fat, improving body composition, leveling up a fit toned physique or running stronger, the message is clear: clarity and focus creates results.

Louise breaks down why fat loss should be treated as a short, intentional phase, not a lifestyle, and how staying stuck in “diet mode” quietly sabotages hormones, our metabolism, energy, and confidence. She also explains why food is more than fuel. It’s information and molecules that signal a specific effect and impact on the female body. The right foods, eaten in the right state, give your body the molecules it needs to build hormones, recover from training, mitigate frustrating symptoms, improve health, and thrive through perimenopause.

The episode also challenges the idea that women should slow down or stop running as they age. With the right fueling, strength training, and recovery, women can run strong well into perimenopause and beyond. The women of Breaking Through Wellness are proudly living proof of what is possible when we work with our changing female physiology and not against it!

If you want a calmer nervous system, better results, and a smarter way to train and eat in 2026, this episode lays out a sustainable path forward.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(4:39) Building a foundation for hormones and long-term health
(6:56) The four main focus areas women cycle through
(10:20) Why fat loss should be a phase, not a lifestyle
(14:12) How focused support improves results and reduces stress
(18:30) Food as molecules and nervous system regulation
(24:47) Running strong through perimenopause and beyond
(31:22) Three mindset shifts to thrive in 2026
(33:48) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18457535 Thu, 08 Jan 2026 03:00:00 -0500 2118 full false #114 - How She Did It: Holistic Physical & Mental Healing with Psychotherapist Kim Gillette #114 - How She Did It: Holistic Physical & Mental Healing with Psychotherapist Kim Gillette Do you believe in "miracles" when wellness-minded runners understand simple sustainable ways to work with our changing hormones and female physiology?  After this profound success story, you will!

What if the pain, exhaustion, and burnout you have been pushing through are not things you have to “power through,” but signals asking for a different approach?

Louise, a multi award-winning women's integrative health practitioner and physiologist, sits down with longtime running friend Kim, a mental health practitioner, to share a deeply honest journey overcoming chronic injuries, perimenopause symptoms, nervous system overload, and healing from the inside out. Kim opens up about years of pain, hot flashes, disrupted sleep, autoimmunity, blood sugar chaos, running injuries, and feeling stuck despite doing all the “right” things.

They explore how shifting focus from pushing harder to regulating the nervous system, revamping how she trains and lifts, and up-regulating natural hormone production and balance, energy and blood sugar balance using the Breaking Through Wellness whole foods fueling framework changed everything. Kim shares how less overall running mileage, more strength training, strategic speed work, better fueling, and nervous system regulation helped eliminate chronic pain, reversed prediabetes and autoimmunity labs, and restore her confidence as a runner and caring compassionate professional.

The conversation introduces brain spotting, a therapy that helps process stored trauma and stress at the root level rather than just talk therapy. Through a live demo, listeners hear how this work can reduce emotional activation, improve calm, break through performance blocks, and support long-term healing.

This episode is valuable for active women who love to run, feel, and look their best navigating perimenopause, burnout, stored trauma, or chronic stress who want a sustainable path forward without feeling broken or overwhelmed.

Watch this episode on my website blog & grab a copy with my free nutrition guide to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/blog

Learn more about Kim’s psychotherapy practice & services: https://www.gillettepsychotherapy.com 

Find a brain spotting therapist near you: https://brainspotting.com/directory/ 

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(8:37) Reconnecting Through Running And Community
(11:54) Burnout, Injury, And Reaching A Breaking Point
(13:34) Chronic Pain, Hot Flashes, And Stress
(15:57) Shocking Health Improvements And Lab Results
(17:13) Nervous System Regulation
(22:17) Healing Through Community And Support
(27:09) Leaving Burnout To Build A Private Practice
(30:48) What Brain Spotting Is And How It Works
(36:33) Trauma, Metabolism, And Physical Health
(43:11) Live Brain Spotting Session Demo
(55:31) Brain Spotting For ADHD, Burnout, Trauma
(57:56) How To Work With Kim And Resources
(1:01:54) 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 💬  support@breakingthroughwellness.com  

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.

]]> Do you believe in "miracles" when wellness-minded runners understand simple sustainable ways to work with our changing hormones and female physiology?  After this profound success story, you will!

What if the pain, exhaustion, and burnout you have been pushing through are not things you have to “power through,” but signals asking for a different approach?

Louise, a multi award-winning women's integrative health practitioner and physiologist, sits down with longtime running friend Kim, a mental health practitioner, to share a deeply honest journey overcoming chronic injuries, perimenopause symptoms, nervous system overload, and healing from the inside out. Kim opens up about years of pain, hot flashes, disrupted sleep, autoimmunity, blood sugar chaos, running injuries, and feeling stuck despite doing all the “right” things.

They explore how shifting focus from pushing harder to regulating the nervous system, revamping how she trains and lifts, and up-regulating natural hormone production and balance, energy and blood sugar balance using the Breaking Through Wellness whole foods fueling framework changed everything. Kim shares how less overall running mileage, more strength training, strategic speed work, better fueling, and nervous system regulation helped eliminate chronic pain, reversed prediabetes and autoimmunity labs, and restore her confidence as a runner and caring compassionate professional.

The conversation introduces brain spotting, a therapy that helps process stored trauma and stress at the root level rather than just talk therapy. Through a live demo, listeners hear how this work can reduce emotional activation, improve calm, break through performance blocks, and support long-term healing.

This episode is valuable for active women who love to run, feel, and look their best navigating perimenopause, burnout, stored trauma, or chronic stress who want a sustainable path forward without feeling broken or overwhelmed.

Watch this episode on my website blog & grab a copy with my free nutrition guide to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/blog

Learn more about Kim’s psychotherapy practice & services: https://www.gillettepsychotherapy.com 

Find a brain spotting therapist near you: https://brainspotting.com/directory/ 

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(8:37) Reconnecting Through Running And Community
(11:54) Burnout, Injury, And Reaching A Breaking Point
(13:34) Chronic Pain, Hot Flashes, And Stress
(15:57) Shocking Health Improvements And Lab Results
(17:13) Nervous System Regulation
(22:17) Healing Through Community And Support
(27:09) Leaving Burnout To Build A Private Practice
(30:48) What Brain Spotting Is And How It Works
(36:33) Trauma, Metabolism, And Physical Health
(43:11) Live Brain Spotting Session Demo
(55:31) Brain Spotting For ADHD, Burnout, Trauma
(57:56) How To Work With Kim And Resources
(1:01:54) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18414803 Thu, 01 Jan 2026 03:00:00 -0500 3804 full false #113 - 2025 Wrap Up & Unexpected Lessons Learned #113 - 2025 Wrap Up & Unexpected Lessons Learned What if “leveling up” has nothing to do with doing more, pushing harder, or chasing the next goal?

In this honest 2025 wrap-up episode, Louise, one of the world’s leading health, fitness and performance experts, reflects on a year that changed her in ways she never expected. While the outside markers of success were there, running strong, looking more fit, exponential business growth and endless client wins, the real transformation happened internally. She opens up about the unexpected ways burnout can show up, perimenopause, nervous system overload, and the pressure women feel to constantly prove themselves in a loud, opinion-driven wellness world.

Louise shares why she stepped back from social media, returned to science over trends, and recommitted to deeply personal, holistic work with her clients. She challenges black-and-white thinking around hormones, HRT, fitness, and health, making space for nuance, choice, and individual needs. Most importantly, she reframes success as energy, presence, health, and alignment, not hustle or scale.

This episode is especially meaningful for ambitious active women navigating perimenopause, burnout, or a quiet sense that the old way of pushing just isn’t working anymore. It’s a reminder that slowing down can be the most powerful step forward, and that working with your body, not against it, changes everything.

Check out my blog’s new bonus free resource “Is it perimenopause, running burnout or BOTH? Here are predictive biomarkers to track BEFORE burnout.”: https://www.breakingthroughwellness.com/blog 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(4:08) Redefining what leveling up means
(5:37) Burnout behind high achievement
(7:21) What holistic care really means
(10:31) Making space for the gray
(12:54) Choosing science over noise
(16:00) Cynicism as a burnout signal
(20:21) Why calories in calories out fails
(22:31) Nervous system first, always
(25:30) Choosing life over hustle
(29:31) Healing requires space
(32:53) Learning to value your work
(43:26) Lessons that changed everything
(47:07) A healthier path forward
(48:07) 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 💬  support@breakingthroughwellness.com  

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 “leveling up” has nothing to do with doing more, pushing harder, or chasing the next goal?

In this honest 2025 wrap-up episode, Louise, one of the world’s leading health, fitness and performance experts, reflects on a year that changed her in ways she never expected. While the outside markers of success were there, running strong, looking more fit, exponential business growth and endless client wins, the real transformation happened internally. She opens up about the unexpected ways burnout can show up, perimenopause, nervous system overload, and the pressure women feel to constantly prove themselves in a loud, opinion-driven wellness world.

Louise shares why she stepped back from social media, returned to science over trends, and recommitted to deeply personal, holistic work with her clients. She challenges black-and-white thinking around hormones, HRT, fitness, and health, making space for nuance, choice, and individual needs. Most importantly, she reframes success as energy, presence, health, and alignment, not hustle or scale.

This episode is especially meaningful for ambitious active women navigating perimenopause, burnout, or a quiet sense that the old way of pushing just isn’t working anymore. It’s a reminder that slowing down can be the most powerful step forward, and that working with your body, not against it, changes everything.

Check out my blog’s new bonus free resource “Is it perimenopause, running burnout or BOTH? Here are predictive biomarkers to track BEFORE burnout.”: https://www.breakingthroughwellness.com/blog 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(4:08) Redefining what leveling up means
(5:37) Burnout behind high achievement
(7:21) What holistic care really means
(10:31) Making space for the gray
(12:54) Choosing science over noise
(16:00) Cynicism as a burnout signal
(20:21) Why calories in calories out fails
(22:31) Nervous system first, always
(25:30) Choosing life over hustle
(29:31) Healing requires space
(32:53) Learning to value your work
(43:26) Lessons that changed everything
(47:07) A healthier path forward
(48:07) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18402695 Thu, 25 Dec 2025 03:00:00 -0500 2977 full false #112 - Strategies to Overcome Fit Shaming & Protect Your Vibrance With Less Fear #112 - Strategies to Overcome Fit Shaming & Protect Your Vibrance With Less Fear Unfortunately, we live in a world where valuing a lifestyle that protects our best health, fitness, and vibrant athletic performance often makes other people uncomfortable. Let's talk about how to navigate this frustrating scenario!

In this episode, Louise, as one of the world’s leading integrative health and fitness practitioners, speaks honestly about a topic many ambitious active women quietly struggle with: fit shaming. As women move through perimenopause and menopause, prioritizing nutrition, movement, and recovery is not about vanity. It is about feeling good, staying strong, and protecting long-term vibrant health. 

Louise explains why old rules like calories in versus calories out no longer work, and why hormones, blood sugar regulation, understanding the new influence of stress on our female body, and female-specific fueling strategies matter more than ever.

She also shares a deeply personal story of overhearing criticism from someone close to her and how that moment forced her to reflect, reset, and take action to protect her peace. Through conversations with her daughter, her Breaking Through Wellness community, and her clients, a powerful truth emerges. Choosing health can trigger resentment in others, but it can also inspire change.

Listeners will walk away with simple language to respond to harsh or judgmental comments, practical holiday strategies that remove guilt around food, and a mindset shift from fear to curiosity. 

This episode is a reminder that taking care of yourself by eating and moving strategically and vibrantly well is NOT selfish. It is leadership for your family, your health, and the women admiring you.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to Episode #19 “How to Rise Above Fit Shaming & Confidently Unlock Your Next Level” https://podcasts.apple.com/us/podcast/maximizing-hormones-physique-running-through-perimenopause/id1716725195?i=1000648332976

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(3:12) Why Aging Requires New Health Strategies
(4:04) Hormones Over Calories And Macros
(5:38) When Lifestyle Changes Trigger Fit Shaming
(6:45) Hearing Hard Truths From Someone Close
(9:44) Learning Not To Impose Health Choices
(13:16) A Child’s Experience With Fit Shaming
(16:56) Holiday Food Without Guilt Or Shame
(25:22) Boundaries And Protecting Your Peace
(30:04) Turning Fear Into Curiosity And Confidence
(33:45) 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 💬  support@breakingthroughwellness.com  

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.

]]> Unfortunately, we live in a world where valuing a lifestyle that protects our best health, fitness, and vibrant athletic performance often makes other people uncomfortable. Let's talk about how to navigate this frustrating scenario!

In this episode, Louise, as one of the world’s leading integrative health and fitness practitioners, speaks honestly about a topic many ambitious active women quietly struggle with: fit shaming. As women move through perimenopause and menopause, prioritizing nutrition, movement, and recovery is not about vanity. It is about feeling good, staying strong, and protecting long-term vibrant health. 

Louise explains why old rules like calories in versus calories out no longer work, and why hormones, blood sugar regulation, understanding the new influence of stress on our female body, and female-specific fueling strategies matter more than ever.

She also shares a deeply personal story of overhearing criticism from someone close to her and how that moment forced her to reflect, reset, and take action to protect her peace. Through conversations with her daughter, her Breaking Through Wellness community, and her clients, a powerful truth emerges. Choosing health can trigger resentment in others, but it can also inspire change.

Listeners will walk away with simple language to respond to harsh or judgmental comments, practical holiday strategies that remove guilt around food, and a mindset shift from fear to curiosity. 

This episode is a reminder that taking care of yourself by eating and moving strategically and vibrantly well is NOT selfish. It is leadership for your family, your health, and the women admiring you.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to Episode #19 “How to Rise Above Fit Shaming & Confidently Unlock Your Next Level” https://podcasts.apple.com/us/podcast/maximizing-hormones-physique-running-through-perimenopause/id1716725195?i=1000648332976

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(3:12) Why Aging Requires New Health Strategies
(4:04) Hormones Over Calories And Macros
(5:38) When Lifestyle Changes Trigger Fit Shaming
(6:45) Hearing Hard Truths From Someone Close
(9:44) Learning Not To Impose Health Choices
(13:16) A Child’s Experience With Fit Shaming
(16:56) Holiday Food Without Guilt Or Shame
(25:22) Boundaries And Protecting Your Peace
(30:04) Turning Fear Into Curiosity And Confidence
(33:45) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18351735 Thu, 18 Dec 2025 03:00:00 -0500 2115 full false #111 - How to Effectively Communicate Your Changing Body's Needs With Your Spouse #111 - How to Effectively Communicate Your Changing Body's Needs With Your Spouse One of the hardest parts of perimenopause isn’t always the symptoms themselves, but trying to explain them to the people you love the most.

In this episode, Louise, a leading expert for perimenopausal active women and runners, gets real about what it looks like to communicate with your spouse when your body is changing faster than you can keep up with.

From mood swings, the new odd impacts of stress, and sleep struggles to nutrition shifts and new more refined fueling needs, perimenopause impacts everything, including our relationships. You’ll hear honest stories about triggering comments and the moments when even the strongest marriages feel stretched.

Most importantly, you’ll learn how clear communication, boundaries, and self-awareness can make this transition easier for you and your family. Louise also shares insights from her clients, perimenopause supportive long run fueling strategies, practical meal examples, female-specific nutrient timing for hormone health, and how modeling positive habits for your kids can change generational patterns.

Whether you're navigating this season quietly or feeling overwhelmed, this episode reminds you that you’re not alone and that your needs are valid, important, and absolutely worth expressing!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/ 

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(2:57) Why communicating perimenopause changes is difficult
(3:53) Emotional overwhelm and feeling misunderstood
(4:49) Relationship strain during hormonal shifts
(5:26) Normalizing bad days and hormone-driven mood swings
(7:12) How body changes require lifestyle and nutrition changes
(8:04) Hurt feelings, blunt communication, and partner dynamics
(16:05) Fueling, running, and shifting energy needs over 40
(17:51) Setting boundaries and communicating hurtful comments
(20:04) Why partners struggle to understand female-specific challenges
(21:36) Changing meals and nutrition for hormone health
(25:09) Teaching kids healthy food and hormone habits
(27:10) Processing emotions before talking to your spouse
(29:02) Why perimenopause often requires a full life overhaul
(30:42) Actionable strategy: Clarifying one communication boundary
(32:20) 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 💬  support@breakingthroughwellness.com  

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.

]]> One of the hardest parts of perimenopause isn’t always the symptoms themselves, but trying to explain them to the people you love the most.

In this episode, Louise, a leading expert for perimenopausal active women and runners, gets real about what it looks like to communicate with your spouse when your body is changing faster than you can keep up with.

From mood swings, the new odd impacts of stress, and sleep struggles to nutrition shifts and new more refined fueling needs, perimenopause impacts everything, including our relationships. You’ll hear honest stories about triggering comments and the moments when even the strongest marriages feel stretched.

Most importantly, you’ll learn how clear communication, boundaries, and self-awareness can make this transition easier for you and your family. Louise also shares insights from her clients, perimenopause supportive long run fueling strategies, practical meal examples, female-specific nutrient timing for hormone health, and how modeling positive habits for your kids can change generational patterns.

Whether you're navigating this season quietly or feeling overwhelmed, this episode reminds you that you’re not alone and that your needs are valid, important, and absolutely worth expressing!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/ 

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(2:57) Why communicating perimenopause changes is difficult
(3:53) Emotional overwhelm and feeling misunderstood
(4:49) Relationship strain during hormonal shifts
(5:26) Normalizing bad days and hormone-driven mood swings
(7:12) How body changes require lifestyle and nutrition changes
(8:04) Hurt feelings, blunt communication, and partner dynamics
(16:05) Fueling, running, and shifting energy needs over 40
(17:51) Setting boundaries and communicating hurtful comments
(20:04) Why partners struggle to understand female-specific challenges
(21:36) Changing meals and nutrition for hormone health
(25:09) Teaching kids healthy food and hormone habits
(27:10) Processing emotions before talking to your spouse
(29:02) Why perimenopause often requires a full life overhaul
(30:42) Actionable strategy: Clarifying one communication boundary
(32:20) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18307748 Thu, 11 Dec 2025 03:00:00 -0500 2030 full false #110 - How to Regain Control, Clarity & Confidence as a Runner to Thrive in Perimenopause #110 - How to Regain Control, Clarity & Confidence as a Runner to Thrive in Perimenopause Ever feel like your body is shifting faster than you can keep up with? This episode is a breath of clarity for every ambitious female runner navigating the wild pivots of perimenopause while still wanting to feel strong, confident, and in control.

Louise, a multi-award-winning women's integrative health practitioner, performance scientist, and exercise physiologist specializing in empowering female runners to navigate the impacts of changing hormones on their health and performance, opens up about what it really takes to thrive in this stage of life: targeted lifestyle strategies, nervous system regulation, nutrition, and training methods designed specifically to work with our female physiology. She shares real success stories from everyday runners who restored their energy, reduced symptoms, hit their goal times, and unlocked their strongest physiques without burning out or giving up the endurance sports they love!

Listeners will learn why most women struggle when juggling fat loss, performance, and hormonal changes all at once, and how a simple two-week focus system can restore clarity and confidence. Louise also breaks down the power of strategic off-season training (like a 5K block), restoring ferritin, balancing cortisol, understanding strategic carbohydrate amounts, and building a community that actually supports you instead of overwhelming you.

If you’re ready to feel capable, energized, and in control again, this episode shows you exactly what’s possible.

Explore our Breaking Through Wellness Masterclasses here: https://www.breakingthroughwellness.com/store  

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(2:55) Ferritin, iron, and the new masterclass update
(9:00) How runners are navigating perimenopause shifts
(12:06) Why competing goals create loss of control
(13:00) The four-month training cycle framework
(16:04) Protecting health first: hormones, thyroid, minerals
(17:40) The fine line between fat loss and performance
(19:31) Why the 5K block is transformative
(23:11) Rethinking carb strategies for perimenopause
(28:38) Stepping into your potential as an aging athlete
(30:26) New science: ovary, nerves, and longevity
(31:47) Clarity + two-week cycles for sustainable results
(42:30) Sleep, cortisol, and the real root of fat storage
(45:57) 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 💬  support@breakingthroughwellness.com  

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 is shifting faster than you can keep up with? This episode is a breath of clarity for every ambitious female runner navigating the wild pivots of perimenopause while still wanting to feel strong, confident, and in control.

Louise, a multi-award-winning women's integrative health practitioner, performance scientist, and exercise physiologist specializing in empowering female runners to navigate the impacts of changing hormones on their health and performance, opens up about what it really takes to thrive in this stage of life: targeted lifestyle strategies, nervous system regulation, nutrition, and training methods designed specifically to work with our female physiology. She shares real success stories from everyday runners who restored their energy, reduced symptoms, hit their goal times, and unlocked their strongest physiques without burning out or giving up the endurance sports they love!

Listeners will learn why most women struggle when juggling fat loss, performance, and hormonal changes all at once, and how a simple two-week focus system can restore clarity and confidence. Louise also breaks down the power of strategic off-season training (like a 5K block), restoring ferritin, balancing cortisol, understanding strategic carbohydrate amounts, and building a community that actually supports you instead of overwhelming you.

If you’re ready to feel capable, energized, and in control again, this episode shows you exactly what’s possible.

Explore our Breaking Through Wellness Masterclasses here: https://www.breakingthroughwellness.com/store  

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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
(2:55) Ferritin, iron, and the new masterclass update
(9:00) How runners are navigating perimenopause shifts
(12:06) Why competing goals create loss of control
(13:00) The four-month training cycle framework
(16:04) Protecting health first: hormones, thyroid, minerals
(17:40) The fine line between fat loss and performance
(19:31) Why the 5K block is transformative
(23:11) Rethinking carb strategies for perimenopause
(28:38) Stepping into your potential as an aging athlete
(30:26) New science: ovary, nerves, and longevity
(31:47) Clarity + two-week cycles for sustainable results
(42:30) Sleep, cortisol, and the real root of fat storage
(45:57) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18274642 Thu, 04 Dec 2025 03:00:00 -0500 2841 full false #109 - How to Navigate Racing When You Have a History of Amenorrhea #109 - How to Navigate Racing When You Have a History of Amenorrhea What if chasing a race-day PR quietly pushed your body back into amenorrhea?

In this episode, Louise, one of the world’s leading health, fitness and performance experts, shares a raw, real story of how one hard 5K and a busy stage of life almost cost her cycle again, even after 22 years of working to optimize her hormones. She explains what amenorrhea is, how it connects to RED-S, the former “female athlete triad,” and why so many active women are still under-fueling without realizing it.

You will hear how stress from training, travel, family, and business all stacked up, how one race actually “kicked” her out of getting her period on time, and the exact steps she took with food, recovery, and mindset to get her cycle back just days after a half marathon. Louise also talks about seed cycling, perimenopause, and why every female runner needs a custom plan, not cookie-cutter advice.

If you are a woman who loves to run, wants strong performance and a lean body, yet also wants a healthy, regular period through perimenopause, this episode will help you see what is possible and what to watch for in your own body.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 Promo code LOUISE saves on all future orders!

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Episode Highlights:
(0:00) Intro
(4:55) From female athlete triad to RED-S
(7:35) When performance goals collide with real life
(9:44) Racing hard and losing a period
(13:45) Big lesson: never race on period day
(16:04) How travel and stress tank recovery data
(21:02) Recovery, food, and rituals that protect hormones
(24:06) Period returns and what actually worked
(28:44) Hope stories from women who got cycles back
(31:47) 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 💬  support@breakingthroughwellness.com  

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 chasing a race-day PR quietly pushed your body back into amenorrhea?

In this episode, Louise, one of the world’s leading health, fitness and performance experts, shares a raw, real story of how one hard 5K and a busy stage of life almost cost her cycle again, even after 22 years of working to optimize her hormones. She explains what amenorrhea is, how it connects to RED-S, the former “female athlete triad,” and why so many active women are still under-fueling without realizing it.

You will hear how stress from training, travel, family, and business all stacked up, how one race actually “kicked” her out of getting her period on time, and the exact steps she took with food, recovery, and mindset to get her cycle back just days after a half marathon. Louise also talks about seed cycling, perimenopause, and why every female runner needs a custom plan, not cookie-cutter advice.

If you are a woman who loves to run, wants strong performance and a lean body, yet also wants a healthy, regular period through perimenopause, this episode will help you see what is possible and what to watch for in your own body.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 Promo code LOUISE saves on all future orders!

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Episode Highlights:
(0:00) Intro
(4:55) From female athlete triad to RED-S
(7:35) When performance goals collide with real life
(9:44) Racing hard and losing a period
(13:45) Big lesson: never race on period day
(16:04) How travel and stress tank recovery data
(21:02) Recovery, food, and rituals that protect hormones
(24:06) Period returns and what actually worked
(28:44) Hope stories from women who got cycles back
(31:47) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18247716 Thu, 27 Nov 2025 03:00:00 -0500 1997 full false #108 - How She Did It: Molly Ditches Fatigue, Injuries & Perimenopause Symptoms to Unlock Strong Speedy Running #108 - How She Did It: Molly Ditches Fatigue, Injuries & Perimenopause Symptoms to Unlock Strong Speedy Running What really happens to running in perimenopause, when hormones change, recovery slows, and the old training playbook stops working? In this episode, Louise, a leading expert in helping active women who love to run thrive through perimenopause, sits down with Molly, a lifelong runner, professional chef, wellness coach, nutrition professional, busy mom, and Breaking Through Wellness Badass! 

Molly opens up about rebuilding her speed, strength, and confidence, proving that this stage of life isn’t the end of running, it’s the start of running smarter, stronger, and with more joy than ever.

Molly opens up about running since middle school, stepping away during early motherhood, and returning during COVID, only to discover her body needed a new approach. Her biggest breakthrough? Learning that smart training beats more miles and that fueling matters more than ever in perimenopause.

We talk protein timing, specific and targeted strength training for female runners, ditching “garbage miles,” preventing injury (buh bye plantar fasciitis), and letting go of outdated advice that tells women to slow down or stop running altogether.

If running is part of who you are, this conversation is nourishment.

Learn About Molly’s Light Work Kitchen Corporate Wellness Culinary Experiences: https://www.lightworkkitchens.com/ 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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 
(6:31) Falling in love with running early
(7:48) Running as a lifelong identity
(9:18) Realizing training needs to change in perimenopause
(11:39) Discovering the podcast through a single search
(13:05) Plantar fasciitis and why it didn’t return
(14:50) Strength work that actually helps runners
(15:47) The protein timing change that changed everything
(19:20) Letting go of 50+ mile weeks
(21:44) The Iceland “mini taper” breakthrough
(23:12) Training smarter, not draining hormones
(24:19) Biggest win: strength as a forever habit
(28:26) Why even experienced runners feel stuck
(34:26) Favorite fueling strategy: bookending runs
(37:49) The rise of women-specific research
(42:48) Her advice: don’t accept that running is over, adapt instead
(45:27) 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 💬  support@breakingthroughwellness.com  

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 really happens to running in perimenopause, when hormones change, recovery slows, and the old training playbook stops working? In this episode, Louise, a leading expert in helping active women who love to run thrive through perimenopause, sits down with Molly, a lifelong runner, professional chef, wellness coach, nutrition professional, busy mom, and Breaking Through Wellness Badass! 

Molly opens up about rebuilding her speed, strength, and confidence, proving that this stage of life isn’t the end of running, it’s the start of running smarter, stronger, and with more joy than ever.

Molly opens up about running since middle school, stepping away during early motherhood, and returning during COVID, only to discover her body needed a new approach. Her biggest breakthrough? Learning that smart training beats more miles and that fueling matters more than ever in perimenopause.

We talk protein timing, specific and targeted strength training for female runners, ditching “garbage miles,” preventing injury (buh bye plantar fasciitis), and letting go of outdated advice that tells women to slow down or stop running altogether.

If running is part of who you are, this conversation is nourishment.

Learn About Molly’s Light Work Kitchen Corporate Wellness Culinary Experiences: https://www.lightworkkitchens.com/ 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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 
(6:31) Falling in love with running early
(7:48) Running as a lifelong identity
(9:18) Realizing training needs to change in perimenopause
(11:39) Discovering the podcast through a single search
(13:05) Plantar fasciitis and why it didn’t return
(14:50) Strength work that actually helps runners
(15:47) The protein timing change that changed everything
(19:20) Letting go of 50+ mile weeks
(21:44) The Iceland “mini taper” breakthrough
(23:12) Training smarter, not draining hormones
(24:19) Biggest win: strength as a forever habit
(28:26) Why even experienced runners feel stuck
(34:26) Favorite fueling strategy: bookending runs
(37:49) The rise of women-specific research
(42:48) Her advice: don’t accept that running is over, adapt instead
(45:27) 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 💬  support@breakingthroughwellness.com  

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.

]]> Buzzsprout-18207471 Thu, 20 Nov 2025 03:00:00 -0500 2817 full false #107 - What It REALLY Feels Like to Level Up in Perimenopause #107 - What It REALLY Feels Like to Level Up in Perimenopause Thriving through perimenopause does not have to be about losing our best health, hormones, fitness, and running, but instead, it can be about learning and leveling up to unlock our fierce female body's potential! 

In this episode, Louise, one of the world’s leading perimenopause experts for women who love to run, pulls back the curtain on what it really takes to look, feel, and run your best through this transformative stage of life. She speaks candidly about the loneliness that often comes with growth, the space between where you are and who you’re becoming, and why so many high-achieving women feel misunderstood when pursuing optimal health, performance, and balance.

From hormone-optimizing nutrition and specific strength training to nervous system regulation and community connection, Louise breaks down the science and mindset behind sustaining energy, clarity, and confidence. Her insights remind women that this journey is not just about body composition, it’s about reclaiming vibrance, self-love, optimal health, and belonging in a world that often overlooks the female experience.

Whether you’re a runner, ambitious fitness-focused mom, or simply a woman refusing to settle for burnout, this episode empowers you to celebrate progress, embrace structure, and find your tribe. Because you’re not alone in wanting more.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 Promo code LOUISE saves on all future orders!

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(4:00) The loneliness of wanting more
(6:59) Balancing ambition, motherhood, and self-care
(9:03) Why precision matters in perimenopause nutrition
(12:42) Unlocking potential through root cause mechanisms
(16:25) Redefining what it means to train like an athlete
(21:14) Real success stories from midlife runners
(23:29) The truth about HRT and sustainable transformation
(27:08) Healing the nervous system and finding calm
(31:12) You’re not alone; building a powerful community
(33:07) 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 💬  support@breakingthroughwellness.com  

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.

]]> Thriving through perimenopause does not have to be about losing our best health, hormones, fitness, and running, but instead, it can be about learning and leveling up to unlock our fierce female body's potential! 

In this episode, Louise, one of the world’s leading perimenopause experts for women who love to run, pulls back the curtain on what it really takes to look, feel, and run your best through this transformative stage of life. She speaks candidly about the loneliness that often comes with growth, the space between where you are and who you’re becoming, and why so many high-achieving women feel misunderstood when pursuing optimal health, performance, and balance.

From hormone-optimizing nutrition and specific strength training to nervous system regulation and community connection, Louise breaks down the science and mindset behind sustaining energy, clarity, and confidence. Her insights remind women that this journey is not just about body composition, it’s about reclaiming vibrance, self-love, optimal health, and belonging in a world that often overlooks the female experience.

Whether you’re a runner, ambitious fitness-focused mom, or simply a woman refusing to settle for burnout, this episode empowers you to celebrate progress, embrace structure, and find your tribe. Because you’re not alone in wanting more.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 Promo code LOUISE saves on all future orders!

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(4:00) The loneliness of wanting more
(6:59) Balancing ambition, motherhood, and self-care
(9:03) Why precision matters in perimenopause nutrition
(12:42) Unlocking potential through root cause mechanisms
(16:25) Redefining what it means to train like an athlete
(21:14) Real success stories from midlife runners
(23:29) The truth about HRT and sustainable transformation
(27:08) Healing the nervous system and finding calm
(31:12) You’re not alone; building a powerful community
(33:07) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18165385 Thu, 13 Nov 2025 03:00:00 -0500 2077 full false #106 - Real Life Examples How Healthy Foods Can Inflame The Crap Out of Us! #106 - Real Life Examples How Healthy Foods Can Inflame The Crap Out of Us! Ever wonder why your “clean” meals sometimes make you feel bloated, puffy, or downright awful? In this fierce, honest episode, Louise, as one of the world’s leading health, fitness, and performance experts, breaks down how even the healthiest habits can backfire during perimenopause. She shares raw, real-life examples of how stress, impacts of changing hormones, and food timing collide and what to do when your once-perfect routine suddenly stops working. From alcohol pairings and carb choices to HRV tracking, blood sugar hacks, and nervous system health, this episode is packed with “aha” moments for active women and female runners who want to stay strong, lean, and balanced without losing their joy (or their nachos).

You’ll learn why “healthy” snacks can secretly spike inflammation, make your blood sugar erratic, how HRV can reveal hidden stress, and why balancing carbs, fats, and protein in the right portions and at the right time of day can make or break your energy, mood, physique, long-term health and performance.

Link to check out the Daily Nutritional Support (DNS) Shake mentioned (go to “Supplements” → “Daily Nutritional Support”) https://equi.life?irad=859795&irmp=3644194 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 Promo code LOUISE saves on all future orders!

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Episode Highlights:
(0:00) Intro
(4:38) How hormone shifts change everything
(7:52) Why running harder can backfire
(9:24) What HRV reveals about your stress
(15:25) When alcohol and “clean” food don’t mix
(29:22) The muffin mistake that triggered inflammation
(33:40) How stress amplifies your body’s response
(38:22) Why food timing and ratios matter
(43:02) Louise’s recovery and lessons learned
(47:47) Why managing inflammation is a full-body strategy
(50:35) What to look for in a protein powder
(55:31) 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 💬  support@breakingthroughwellness.com  

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 wonder why your “clean” meals sometimes make you feel bloated, puffy, or downright awful? In this fierce, honest episode, Louise, as one of the world’s leading health, fitness, and performance experts, breaks down how even the healthiest habits can backfire during perimenopause. She shares raw, real-life examples of how stress, impacts of changing hormones, and food timing collide and what to do when your once-perfect routine suddenly stops working. From alcohol pairings and carb choices to HRV tracking, blood sugar hacks, and nervous system health, this episode is packed with “aha” moments for active women and female runners who want to stay strong, lean, and balanced without losing their joy (or their nachos).

You’ll learn why “healthy” snacks can secretly spike inflammation, make your blood sugar erratic, how HRV can reveal hidden stress, and why balancing carbs, fats, and protein in the right portions and at the right time of day can make or break your energy, mood, physique, long-term health and performance.

Link to check out the Daily Nutritional Support (DNS) Shake mentioned (go to “Supplements” → “Daily Nutritional Support”) https://equi.life?irad=859795&irmp=3644194 

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 Promo code LOUISE saves on all future orders!

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Episode Highlights:
(0:00) Intro
(4:38) How hormone shifts change everything
(7:52) Why running harder can backfire
(9:24) What HRV reveals about your stress
(15:25) When alcohol and “clean” food don’t mix
(29:22) The muffin mistake that triggered inflammation
(33:40) How stress amplifies your body’s response
(38:22) Why food timing and ratios matter
(43:02) Louise’s recovery and lessons learned
(47:47) Why managing inflammation is a full-body strategy
(50:35) What to look for in a protein powder
(55:31) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18128098 Thu, 06 Nov 2025 03:00:00 -0500 3420 full false #105 - The Art of Being Strong Yet Sexy & Fierce Yet Feminine #105 - The Art of Being Strong Yet Sexy & Fierce Yet Feminine As hormones change age 35 and beyond, true strength isn’t just about lifting heavier, but finding balance between a variety of strength training strategies, power, dialed in female-specific nutrient timing and your most confident vibrantly well glow... that's resilient enough to shine through life's up and downs! 

In this empowering episode, Louise, one of the world’s leading experts in women's health, fitness, and running, challenges the all-or-nothing mindset that dominates women’s fitness and strength training today. She opens up about her own journey from working in male dominated fields like high-performance professional sports and research, to redefining what feminine strength really means, encouraging women to honor both their fierce and graceful sides.

Listeners will learn how to train smarter, not harder, by understanding their physiology, preventing overtraining, and embracing a personalized results-based approach to strength and running. Louise breaks down why specific strength exercises like endless squats do not serve female runners, how muscle-building differs for each woman, and why “bigger, faster, stronger” doesn’t always equal better health.

She reminds us that it’s okay to want to look lean, to crave badass definition, or to simply feel at home in your body. Whether you’re lifting for health, injury prevention, power in running, or physique, this episode invites you to let go of black-and-white fitness thinking and live strong and feminine, without apology.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

 Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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 Promo code LOUISE saves on all future orders!

Episode Highlights:
(0:00) Intro
(3:39) Masculine energy in wellness culture
(5:11) Balancing strength with femininity
(7:00) Smart training for runners
(8:08) Why endless squats can backfire
(9:58) The “gain as much muscle” debate
(13:15) Tailoring training to body type and goals
(16:51) When heavy lifting turns harmful
(17:51) The gray space between strength and softness
(28:37) Letting go of black-and-white fitness thinking
(31:16) 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 💬  support@breakingthroughwellness.com  

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.

]]> As hormones change age 35 and beyond, true strength isn’t just about lifting heavier, but finding balance between a variety of strength training strategies, power, dialed in female-specific nutrient timing and your most confident vibrantly well glow... that's resilient enough to shine through life's up and downs! 

In this empowering episode, Louise, one of the world’s leading experts in women's health, fitness, and running, challenges the all-or-nothing mindset that dominates women’s fitness and strength training today. She opens up about her own journey from working in male dominated fields like high-performance professional sports and research, to redefining what feminine strength really means, encouraging women to honor both their fierce and graceful sides.

Listeners will learn how to train smarter, not harder, by understanding their physiology, preventing overtraining, and embracing a personalized results-based approach to strength and running. Louise breaks down why specific strength exercises like endless squats do not serve female runners, how muscle-building differs for each woman, and why “bigger, faster, stronger” doesn’t always equal better health.

She reminds us that it’s okay to want to look lean, to crave badass definition, or to simply feel at home in your body. Whether you’re lifting for health, injury prevention, power in running, or physique, this episode invites you to let go of black-and-white fitness thinking and live strong and feminine, without apology.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

 Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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 Promo code LOUISE saves on all future orders!

Episode Highlights:
(0:00) Intro
(3:39) Masculine energy in wellness culture
(5:11) Balancing strength with femininity
(7:00) Smart training for runners
(8:08) Why endless squats can backfire
(9:58) The “gain as much muscle” debate
(13:15) Tailoring training to body type and goals
(16:51) When heavy lifting turns harmful
(17:51) The gray space between strength and softness
(28:37) Letting go of black-and-white fitness thinking
(31:16) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18084479 Thu, 30 Oct 2025 03:00:00 -0400 1967 full false #104 - Choosing to Retire at Age 40 to Lead With Love, Precision & Purpose #104 - Choosing to Retire at Age 40 to Lead With Love, Precision & Purpose What if midlife wasn’t the end of your best runs, vibrant health, and unstoppable performance, but it was the start of something even stronger?

In this inspiring episode, host Louise Valentine, one of the world's leading experts for perimenopausal avidly active women and runners, reminds every woman that it’s never too late to pivot, reset, and build your own dream happy place. Louise opens up about her journey of “retiring” at 40 after a remarkable career, not to stop working, but to serve from a place of love, integrity, passion, and deep meaningful purpose.

Listeners will hear powerful stories of Breaking Through Wellness women runners who overcame chronic pain, hormone imbalances, perimenopause symptom hell, amenorrhea, and running burnout to reclaim their best strength, confidence, and performance yet! Louise also shares how Breaking Through Wellness became more than a women's health practice and program; it’s a movement of women runners and endurance athletes redefining what health and high performance look like age 35 and beyond as hormones change.

If you’ve ever felt like your body or work life is changing faster than you can keep up, this episode is your permission slip to slow down, realign, and start again, without guilt or grind.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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 Promo code LOUISE saves on all future orders!

Episode Highlights:
(0:00) Intro
(3:04) Life updates and rapid podcast growth
(5:19) Transformations at the Wineglass Wellness Retreat
(8:03) Integrity, limits, and community connection
(15:01) What “retirement” really means for Louise
(19:57) The shame of slowing down as a runner
(27:27) Redefining women’s health with authenticity
(41:37) Be bold, take up space, and rewrite your story
(45:53) 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 💬  support@breakingthroughwellness.com  

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 midlife wasn’t the end of your best runs, vibrant health, and unstoppable performance, but it was the start of something even stronger?

In this inspiring episode, host Louise Valentine, one of the world's leading experts for perimenopausal avidly active women and runners, reminds every woman that it’s never too late to pivot, reset, and build your own dream happy place. Louise opens up about her journey of “retiring” at 40 after a remarkable career, not to stop working, but to serve from a place of love, integrity, passion, and deep meaningful purpose.

Listeners will hear powerful stories of Breaking Through Wellness women runners who overcame chronic pain, hormone imbalances, perimenopause symptom hell, amenorrhea, and running burnout to reclaim their best strength, confidence, and performance yet! Louise also shares how Breaking Through Wellness became more than a women's health practice and program; it’s a movement of women runners and endurance athletes redefining what health and high performance look like age 35 and beyond as hormones change.

If you’ve ever felt like your body or work life is changing faster than you can keep up, this episode is your permission slip to slow down, realign, and start again, without guilt or grind.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

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 Promo code LOUISE saves on all future orders!

Episode Highlights:
(0:00) Intro
(3:04) Life updates and rapid podcast growth
(5:19) Transformations at the Wineglass Wellness Retreat
(8:03) Integrity, limits, and community connection
(15:01) What “retirement” really means for Louise
(19:57) The shame of slowing down as a runner
(27:27) Redefining women’s health with authenticity
(41:37) Be bold, take up space, and rewrite your story
(45:53) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18044894 Thu, 23 Oct 2025 03:00:00 -0400 2843 full false #103 - Female-Specific Taper Week Strategies to Crush Running Goals in Perimenopause #103 - Female-Specific Taper Week Strategies to Crush Running Goals in Perimenopause After years of running, we know that our strongest race day performance starts before we even lace up our shoes and hit the start-line. Now, it's time to discuss nuances as our hormones change age 35 and beyond and how to optimize race day outcomes! Ready to thrive? Hell yes you are!

In this energizing episode, Louise shares the excitement of taper week leading up to the first Breaking Through Wellness retreat and half marathon in the Finger Lakes of beautiful New York. With real stories of women thriving through hormone-optimizing training and female-specific fueling, she reveals how small shifts, like maximizing cortisol resilience, sleep, and recovery, can completely transform performance and confidence for women in perimenopause and beyond.

Louise, as one of the world’s leading health, nutrition, and performance experts for everyday female runners, breaks down her exact taper-week formula, explaining how to balance strength training, short yet effective mindset work, and nervous system regulation to feel strong, calm, and injury-free on race day. Through personal experiences, including winning a 5K during her taper week, she demonstrates how female-specific methods can yield results that seem “too good to be true.” 

As an industry leader actively rewriting women's health, fitness, and recreational running age 35 and beyond alongside her clients, this is a can't miss episode with inspiring badass runner stories!

Whether you’re chasing a PR or just want to feel amazing in your next race, this episode gives you the roadmap to do it: hormonally smart, strategic, and joy-filled.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

 Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

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 Promo code LOUISE saves on all future orders!

Episode Highlights:
(0:00) Intro
(3:15) Breaking Through Wellness Retreat & race prep
(5:17) Taper week and hormone optimization
(7:06) Louise’s race-day story & mindset
(23:39) Training week breakdown for taper
(15:04) Recovery and cortisol management
(23:39) Training week breakdown for taper
(24:59) Mindset: From breakdown to badass
(29:58) Nutrition and carb-loading for women
(32:14) Recovery, results, and redefining limits
(33:51) 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 💬  support@breakingthroughwellness.com  

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.

]]> After years of running, we know that our strongest race day performance starts before we even lace up our shoes and hit the start-line. Now, it's time to discuss nuances as our hormones change age 35 and beyond and how to optimize race day outcomes! Ready to thrive? Hell yes you are!

In this energizing episode, Louise shares the excitement of taper week leading up to the first Breaking Through Wellness retreat and half marathon in the Finger Lakes of beautiful New York. With real stories of women thriving through hormone-optimizing training and female-specific fueling, she reveals how small shifts, like maximizing cortisol resilience, sleep, and recovery, can completely transform performance and confidence for women in perimenopause and beyond.

Louise, as one of the world’s leading health, nutrition, and performance experts for everyday female runners, breaks down her exact taper-week formula, explaining how to balance strength training, short yet effective mindset work, and nervous system regulation to feel strong, calm, and injury-free on race day. Through personal experiences, including winning a 5K during her taper week, she demonstrates how female-specific methods can yield results that seem “too good to be true.” 

As an industry leader actively rewriting women's health, fitness, and recreational running age 35 and beyond alongside her clients, this is a can't miss episode with inspiring badass runner stories!

Whether you’re chasing a PR or just want to feel amazing in your next race, this episode gives you the roadmap to do it: hormonally smart, strategic, and joy-filled.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

 Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

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 Promo code LOUISE saves on all future orders!

Episode Highlights:
(0:00) Intro
(3:15) Breaking Through Wellness Retreat & race prep
(5:17) Taper week and hormone optimization
(7:06) Louise’s race-day story & mindset
(23:39) Training week breakdown for taper
(15:04) Recovery and cortisol management
(23:39) Training week breakdown for taper
(24:59) Mindset: From breakdown to badass
(29:58) Nutrition and carb-loading for women
(32:14) Recovery, results, and redefining limits
(33:51) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-18005898 Thu, 16 Oct 2025 03:00:00 -0400 2120 full false #102 - Examples How Our Health & Fitness Threshold is Changing #102 - Examples How Our Health & Fitness Threshold is Changing As hard as it is for us to hear, the “grind harder” and "bigger, faster, stronger" mindsets that once got us results are now holding us back. 

In this powerful episode, world-leading perimenopause women's health, fitness and performance expert Louise Valentine breaks down why women in their 30s, 40s, and 50s, especially runners and Type A high-achievers, need to rethink how they train, fuel, and recover. She introduces the idea that “the threshold has changed”. Our bodies, hormones, how we achieve fitness adaptations, and nervous system health evolves with aging, and so must our approach.

Listeners will learn how chronic stress, underfueling, male-based nutrition strategies and unexpected overtraining due to male-based running methods stall progress, and how recalibrating with smarter female-specific strength training, fueling, recovery, and nervous system regulation can unlock new levels of strength, holistic mind-body performance, and clarity. 

Louise shares real client stories showing how doing a bit less with intention and customized female-specific strategies can lead to faster running, better sleep, glowing skin, PRs, and lasting energy.

This isn’t about slowing down, it’s about working smarter with your changing body and female physiology so you can continue to thrive, perform, and feel amazing at every age.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

 Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

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
(5:07) Discovering the “threshold has changed”
(7:57) Why Type A women need new strategies
(12:28) The role of cortisol and recovery
(16:37) Real client wins from doing less
(20:06) Nervous system regulation and breathwork
(25:39) The cost of always “crushing it”
(28:46) New rules for nutrition, rest, and strength
(30:46) Action steps to adapt and thrive
(34:41) 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 💬  support@breakingthroughwellness.com  

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.

]]> As hard as it is for us to hear, the “grind harder” and "bigger, faster, stronger" mindsets that once got us results are now holding us back. 

In this powerful episode, world-leading perimenopause women's health, fitness and performance expert Louise Valentine breaks down why women in their 30s, 40s, and 50s, especially runners and Type A high-achievers, need to rethink how they train, fuel, and recover. She introduces the idea that “the threshold has changed”. Our bodies, hormones, how we achieve fitness adaptations, and nervous system health evolves with aging, and so must our approach.

Listeners will learn how chronic stress, underfueling, male-based nutrition strategies and unexpected overtraining due to male-based running methods stall progress, and how recalibrating with smarter female-specific strength training, fueling, recovery, and nervous system regulation can unlock new levels of strength, holistic mind-body performance, and clarity. 

Louise shares real client stories showing how doing a bit less with intention and customized female-specific strategies can lead to faster running, better sleep, glowing skin, PRs, and lasting energy.

This isn’t about slowing down, it’s about working smarter with your changing body and female physiology so you can continue to thrive, perform, and feel amazing at every age.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

 Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

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
(5:07) Discovering the “threshold has changed”
(7:57) Why Type A women need new strategies
(12:28) The role of cortisol and recovery
(16:37) Real client wins from doing less
(20:06) Nervous system regulation and breathwork
(25:39) The cost of always “crushing it”
(28:46) New rules for nutrition, rest, and strength
(30:46) Action steps to adapt and thrive
(34:41) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17958798 Thu, 09 Oct 2025 03:00:00 -0400 2171 full false #101 - How to Lower LDL Cholesterol Without Meds in as Little as 3 Months #101 - How to Lower LDL Cholesterol Without Meds in as Little as 3 Months Lady runners and endurance athletes, don't let anyone ever tell you we can't lower our cholesterol, balance our hormones, and boost our running performance without extreme diets, endless supplements or prescriptions. Most of the time, there is a (much) better way and it's time we learn some specifics, nuances, and targeted female-specific strategies to try!

In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading health, fitness and performance experts, shares a simple, science-backed roadmap for avid active women and recreational runners age 35+ who are navigating perimenopause and beyond.

Louise reveals root cause mechanisms of why LDL cholesterol often spikes as estrogen declines and how outdated advice about cutting out eggs or red meat isn’t the full picture. Drawing from over two decades of coaching and research, her own fiercely inspiring health journey, and empowering thousands of individuals over the course of her proven career designing integrative health and fitness interventions, she explains practical steps you can take to improve biomarkers in as little as three months.

You’ll learn which supplements actually make a difference, how much your specific food choices matter, awareness of how seed oils sneak into your pantry, and why advocating for yourself with doctors matters. You'll get a step-by-step playbook to discuss your labs with your doctor to be fully heard and get the comprehensive effective care you deserve. Most importantly, you’ll discover realistic strategies, rooted in cutting-edge female-specific science, that help you feel energized, resilient, and confident in your body.

If you’re a driven, active woman who’s tired of feeling blindsided by midlife changes, this episode is your playbook for thriving with less stress, relentless confidence, and more strength.

Link to our FullScript where you can see our curated best supplement picks under "Favorites" & save 20% off the supplements mentioned in today’s episode: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 Promo code “LOUISE” saves on all future orders!

Episode Highlights:
(0:000 Intro
(3:04) A step-by-step roadmap to lower LDL
(7:41) The importance of advanced lipid testing
(11:13) A client’s success challenging the “only meds” advice
(14:56) Louise’s personal results lowering biomarkers
(19:26) Fueling frameworks that boost natural hormone production
(22:42) Outdated myths about eggs, red meat, and cholesterol
(24:27) The hidden dangers of seed oils
(27:38) Omega-3s and targeted supplementation strategies
(32:59) Red yeast rice as nature’s statin
(36:43) Lifestyle changes that make cholesterol manageable
(38:42) Why crediting and sharing resources empowers all 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 💬  support@breakingthroughwellness.com  

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.

]]> Lady runners and endurance athletes, don't let anyone ever tell you we can't lower our cholesterol, balance our hormones, and boost our running performance without extreme diets, endless supplements or prescriptions. Most of the time, there is a (much) better way and it's time we learn some specifics, nuances, and targeted female-specific strategies to try!

In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading health, fitness and performance experts, shares a simple, science-backed roadmap for avid active women and recreational runners age 35+ who are navigating perimenopause and beyond.

Louise reveals root cause mechanisms of why LDL cholesterol often spikes as estrogen declines and how outdated advice about cutting out eggs or red meat isn’t the full picture. Drawing from over two decades of coaching and research, her own fiercely inspiring health journey, and empowering thousands of individuals over the course of her proven career designing integrative health and fitness interventions, she explains practical steps you can take to improve biomarkers in as little as three months.

You’ll learn which supplements actually make a difference, how much your specific food choices matter, awareness of how seed oils sneak into your pantry, and why advocating for yourself with doctors matters. You'll get a step-by-step playbook to discuss your labs with your doctor to be fully heard and get the comprehensive effective care you deserve. Most importantly, you’ll discover realistic strategies, rooted in cutting-edge female-specific science, that help you feel energized, resilient, and confident in your body.

If you’re a driven, active woman who’s tired of feeling blindsided by midlife changes, this episode is your playbook for thriving with less stress, relentless confidence, and more strength.

Link to our FullScript where you can see our curated best supplement picks under "Favorites" & save 20% off the supplements mentioned in today’s episode: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 Promo code “LOUISE” saves on all future orders!

Episode Highlights:
(0:000 Intro
(3:04) A step-by-step roadmap to lower LDL
(7:41) The importance of advanced lipid testing
(11:13) A client’s success challenging the “only meds” advice
(14:56) Louise’s personal results lowering biomarkers
(19:26) Fueling frameworks that boost natural hormone production
(22:42) Outdated myths about eggs, red meat, and cholesterol
(24:27) The hidden dangers of seed oils
(27:38) Omega-3s and targeted supplementation strategies
(32:59) Red yeast rice as nature’s statin
(36:43) Lifestyle changes that make cholesterol manageable
(38:42) Why crediting and sharing resources empowers all 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17928180 Thu, 02 Oct 2025 03:00:00 -0400 2527 full false #100 - How She Did It: Katie Defies Perimenopause Odds to Rewrite Women's Running, Health & Body Composition Outcomes #100 - How She Did It: Katie Defies Perimenopause Odds to Rewrite Women's Running, Health & Body Composition Outcomes Fact: The narrative we’ve been told about perimenopause, that it means slowing down, feeling like crap, gaining fat, and losing our strong, fit, and athletic edge... is not our truth at Breaking Through Wellness!

In this inspiring episode of Maximizing Hormones, Physique, and Running Through Perimenopause, host Louise Valentine sits down with Katie Lowe, a teacher, dedicated runner, and race director, who has transformed her holistic health, energy, physique, and performance during perimenopause.

Katie shares her journey from frustrating overwhelm with conflicting advice, surprising symptoms, fat gain, and burnout...

to smashing PRs at ALL race distances, building strength, and redefining what’s possible for women in their 40s!

With support from Louise’s science-based coaching and innovative female-specific methods, Katie discovered the power of adjusting fueling, living, and training to align with her changing female physiology, embracing the mantra “courage over comfort.” 

Her story proves that you can achieve breakthrough results at any age, including a more fit and lean body composition, faster recovery, and stronger running, without extreme diets, injury, or burnout!

You will leave encouraged to trust the process, fuel, and train your body smarter, and know that you have a supportive community of strong, badass, and like-minded women runners that validates the highs and lows of the perimenopause journey.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/ 

Learn more about Katie's running company here: https://2lowerunco.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

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
(3:00) Katie’s early love for sports and running
(7:15) Jumping into a 50-mile race unprepared
(8:05) Building a local running community
(10:08) Feeling stuck despite doing “all the things”
(11:35) Finding Louise through a Facebook comment
(16:53) Early breakthroughs: body comp and performance
(17:53) Unexpected PRs and faster recovery
(22:44) Learning the art of adjustment
(24:40) Balancing a daily run streak with recovery
(30:24) “Courage over comfort” mindset shift
(32:49) Defying society’s limits on aging women
(36:22) Eating more food and still seeing results
(40:41) Why breakfast is now non-negotiable
(48:05) Shifting priorities and trusting the “why”
(57:02) Sustainable strategies for lifelong running
(1:00:19) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Fact: The narrative we’ve been told about perimenopause, that it means slowing down, feeling like crap, gaining fat, and losing our strong, fit, and athletic edge... is not our truth at Breaking Through Wellness!

In this inspiring episode of Maximizing Hormones, Physique, and Running Through Perimenopause, host Louise Valentine sits down with Katie Lowe, a teacher, dedicated runner, and race director, who has transformed her holistic health, energy, physique, and performance during perimenopause.

Katie shares her journey from frustrating overwhelm with conflicting advice, surprising symptoms, fat gain, and burnout...

to smashing PRs at ALL race distances, building strength, and redefining what’s possible for women in their 40s!

With support from Louise’s science-based coaching and innovative female-specific methods, Katie discovered the power of adjusting fueling, living, and training to align with her changing female physiology, embracing the mantra “courage over comfort.” 

Her story proves that you can achieve breakthrough results at any age, including a more fit and lean body composition, faster recovery, and stronger running, without extreme diets, injury, or burnout!

You will leave encouraged to trust the process, fuel, and train your body smarter, and know that you have a supportive community of strong, badass, and like-minded women runners that validates the highs and lows of the perimenopause journey.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/ 

Learn more about Katie's running company here: https://2lowerunco.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

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
(3:00) Katie’s early love for sports and running
(7:15) Jumping into a 50-mile race unprepared
(8:05) Building a local running community
(10:08) Feeling stuck despite doing “all the things”
(11:35) Finding Louise through a Facebook comment
(16:53) Early breakthroughs: body comp and performance
(17:53) Unexpected PRs and faster recovery
(22:44) Learning the art of adjustment
(24:40) Balancing a daily run streak with recovery
(30:24) “Courage over comfort” mindset shift
(32:49) Defying society’s limits on aging women
(36:22) Eating more food and still seeing results
(40:41) Why breakfast is now non-negotiable
(48:05) Shifting priorities and trusting the “why”
(57:02) Sustainable strategies for lifelong running
(1:00:19) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17888818 Thu, 25 Sep 2025 03:00:00 -0400 3709 full false #99 - Running, Stress, Gut Health & Gastric Cancers: Is there a link? #99 - Running, Stress, Gut Health & Gastric Cancers: Is there a link? Often, the very thing we love, running and endurance training, is silently adding counterproductive stress to our body. While not a sole causative factor in adverse health outcomes, recent research findings have scientists, practitioners, recreational endurance athletes, and runners pausing across the world!

In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise, one of the world’s leading integrative health practitioners, exercise physiologist, and fitness experts explores the often-overlooked connection between female physiology, gut health, and endurance training.

Drawing on her 22+ years of clinical experience, research, supporting thousands of active individuals at all levels, and her own journey as a dedicated runner reversing stomach precancer, Louise explains how stress, gut health, and hormonal changes intersect during perimenopause and what you can do about it. From the science behind intestinal permeability (that stubborn lower ab “pooch” and bloat) to targeted, affordable supplements and practical fueling strategies, she keeps it simple, science-based, and specific to highly active women who love to run.

You’ll also hear Louise’s candid take on the latest viral headlines and misleading social media spins claiming running causes cancer, why it’s not that simple, and how to critically approach the noise without giving up the sport you love. This episode is equal parts honesty, science, and actionable tools so you can run, live, and thrive with confidence.

If ready to critically think about novel research findings, instead of panic or jump to conclusions, this episode is for you!

Feel, look & perform your best with my “All About Gut Health & How to Restore It” Mini Course here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout 

Link to check out the “Healthy Gut Support” (intestinal support formula) mentioned in the beginning of this episode: https://equi.life?irad=859795&irmp=3644194

Watch my blog article “The Art of Magaining Stress & Chronic Disease Risk When You Love Fitness or Running… A Lot” “https://www.breakingthroughwellness.com/blog/dedicated-female-runners-the-art-of-managing-stress-women-s-health-osteoporosis-chronic-disease-risk

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Link to our FullScript where you can see our curated best supplement picks & save 20% off, including 20% off Seed, the supplement mentioned in today’s episode: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

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
(4:06) Gut health, supplements, and cautious recommendations
(7:48) Intestinal permeability and signs of gut stress
(8:21) Targeted supplement for gut wall restoration
(15:48) Viral article linking running and cancer
(18:09) Running, stress, and the bigger picture
(26:34) Louise’s personal health story and medical dismissals
(30:35) Gut health, osteoporosis, and resilience
(38:50) Why stress, more than running, damages the gut
(45:59) Multi-stage gut repair: what’s missing in care
(48:53) The emotional reality of protec


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 💬  support@breakingthroughwellness.com  

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.

]]> Often, the very thing we love, running and endurance training, is silently adding counterproductive stress to our body. While not a sole causative factor in adverse health outcomes, recent research findings have scientists, practitioners, recreational endurance athletes, and runners pausing across the world!

In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise, one of the world’s leading integrative health practitioners, exercise physiologist, and fitness experts explores the often-overlooked connection between female physiology, gut health, and endurance training.

Drawing on her 22+ years of clinical experience, research, supporting thousands of active individuals at all levels, and her own journey as a dedicated runner reversing stomach precancer, Louise explains how stress, gut health, and hormonal changes intersect during perimenopause and what you can do about it. From the science behind intestinal permeability (that stubborn lower ab “pooch” and bloat) to targeted, affordable supplements and practical fueling strategies, she keeps it simple, science-based, and specific to highly active women who love to run.

You’ll also hear Louise’s candid take on the latest viral headlines and misleading social media spins claiming running causes cancer, why it’s not that simple, and how to critically approach the noise without giving up the sport you love. This episode is equal parts honesty, science, and actionable tools so you can run, live, and thrive with confidence.

If ready to critically think about novel research findings, instead of panic or jump to conclusions, this episode is for you!

Feel, look & perform your best with my “All About Gut Health & How to Restore It” Mini Course here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout 

Link to check out the “Healthy Gut Support” (intestinal support formula) mentioned in the beginning of this episode: https://equi.life?irad=859795&irmp=3644194

Watch my blog article “The Art of Magaining Stress & Chronic Disease Risk When You Love Fitness or Running… A Lot” “https://www.breakingthroughwellness.com/blog/dedicated-female-runners-the-art-of-managing-stress-women-s-health-osteoporosis-chronic-disease-risk

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Link to our FullScript where you can see our curated best supplement picks & save 20% off, including 20% off Seed, the supplement mentioned in today’s episode: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

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
(4:06) Gut health, supplements, and cautious recommendations
(7:48) Intestinal permeability and signs of gut stress
(8:21) Targeted supplement for gut wall restoration
(15:48) Viral article linking running and cancer
(18:09) Running, stress, and the bigger picture
(26:34) Louise’s personal health story and medical dismissals
(30:35) Gut health, osteoporosis, and resilience
(38:50) Why stress, more than running, damages the gut
(45:59) Multi-stage gut repair: what’s missing in care
(48:53) The emotional reality of protec


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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17850414 Thu, 18 Sep 2025 03:00:00 -0400 3549 full false #98: 6 Odd Shifts in Our Health & Performance as Hormones Change #98: 6 Odd Shifts in Our Health & Performance as Hormones Change What if some the very things you swore you’d never do are the ones that bring you the most growth in your health and performance as your hormones change age 35 and beyond? In this episode, Louise Valentine, leading exercise physiologist and women’s integrative health expert for everyday female runners, gets real about the unexpected shifts that happen in perimenopause, changes that affect not only your body, but also your mindset, relationships, and how you fuel, live, and train.

Louise shares six surprising shifts that many women face: juggling kids’ performance with personal goals, odd pelvic floor pain and symptoms that show up out of nowhere, taking supplements for health instead of performance, realizing that sex can be a powerful form of nervous system regulation, navigating stress like never before, and perhaps most shocking is racing for fun, joy, and love of running, instead of always chasing PRs.

These insights aren’t just personal stories; they’re backed by decades of coaching, cutting edge female-specific science, and lived experience. Whether you’re struggling with hormonal changes, recalibrating your fitness priorities, or searching for balance in a high-stress season of life, this conversation gives you permission to evolve with grace, strength, and joy.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(3:22) Six surprising shifts in perimenopause
(5:21) Shifting focus from self to kids’ performance
(15:49) Pelvic floor pain returns in perimenopause
(18:13) Supplements for health, not performance
(22:18) Sex as nervous system regulation
(25:32) Why stress management matters most now
(32:54) Racing for fun instead of PRs
(40:03) 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 💬  support@breakingthroughwellness.com  

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 some the very things you swore you’d never do are the ones that bring you the most growth in your health and performance as your hormones change age 35 and beyond? In this episode, Louise Valentine, leading exercise physiologist and women’s integrative health expert for everyday female runners, gets real about the unexpected shifts that happen in perimenopause, changes that affect not only your body, but also your mindset, relationships, and how you fuel, live, and train.

Louise shares six surprising shifts that many women face: juggling kids’ performance with personal goals, odd pelvic floor pain and symptoms that show up out of nowhere, taking supplements for health instead of performance, realizing that sex can be a powerful form of nervous system regulation, navigating stress like never before, and perhaps most shocking is racing for fun, joy, and love of running, instead of always chasing PRs.

These insights aren’t just personal stories; they’re backed by decades of coaching, cutting edge female-specific science, and lived experience. Whether you’re struggling with hormonal changes, recalibrating your fitness priorities, or searching for balance in a high-stress season of life, this conversation gives you permission to evolve with grace, strength, and joy.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(3:22) Six surprising shifts in perimenopause
(5:21) Shifting focus from self to kids’ performance
(15:49) Pelvic floor pain returns in perimenopause
(18:13) Supplements for health, not performance
(22:18) Sex as nervous system regulation
(25:32) Why stress management matters most now
(32:54) Racing for fun instead of PRs
(40:03) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17811127 Thu, 11 Sep 2025 03:00:00 -0400 2492 full false #97 - Dopamine Seeking, Food Decisions & Protecting Mental Health as Hormones Change #97 - Dopamine Seeking, Food Decisions & Protecting Mental Health as Hormones Change What if some of the foods and workouts you’ve been relying on are actually making perimenopause harder? In this episode, Louise, one of the world’s leading health, fitness and performance experts for everyday female runners, gets real about the connection between dopamine seeking, food choices, and protecting your mental health as hormones change. You’ll hear why waiting for low hormone labs to tell you that you're in perimenopause is too late, and why learning to listen to your body’s early signals and warning signs matters most.

This conversation sheds light on how low hormone levels and perimenopause mechanisms of action affect mental health, nutrient timing, nutrient absorption, recovery, and even how you should approach training. You’ll discover why high-intensity exercise can backfire and why some women need to abstain from certain foods instead of trying to “moderate.”  Enjoy candid real life examples of how genetic predispositions and environmental triggers like family traditions and old memories can spark cravings, mood swings, depression, frustrating performance decline and even fat gain!

Most importantly, you’ll walk away with practical insights to protect your mental health, maximize brain health and mood, make peace with your body, and build a lifestyle that supports achieving your goals instead of fighting them. 

This is about self-love, awareness, and applying the best female-specific strategies specific to YOUR unique body and goals to thrive in a season that often feels overwhelming, but doesn’t have to be!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(6:13) Hormone shifts and nutrient timing
(7:09) Training pitfalls and exercise misalignment
(10:17) The stress tipping point and community support
(16:15) Running journey, self-belief, and family influence
(22:08) Dopamine seeking, cravings, and food memories
(27:02) How food triggers dopamine and cravings
(33:03) Knowing yourself: Abstainer vs moderator
(37:30) Cycle timing, mood dips, and food impact
(45:45) Naming dopamine seeking and accountability
(52:45) Practical takeaways and self-love as core
(57:26) 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 💬  support@breakingthroughwellness.com  

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 some of the foods and workouts you’ve been relying on are actually making perimenopause harder? In this episode, Louise, one of the world’s leading health, fitness and performance experts for everyday female runners, gets real about the connection between dopamine seeking, food choices, and protecting your mental health as hormones change. You’ll hear why waiting for low hormone labs to tell you that you're in perimenopause is too late, and why learning to listen to your body’s early signals and warning signs matters most.

This conversation sheds light on how low hormone levels and perimenopause mechanisms of action affect mental health, nutrient timing, nutrient absorption, recovery, and even how you should approach training. You’ll discover why high-intensity exercise can backfire and why some women need to abstain from certain foods instead of trying to “moderate.”  Enjoy candid real life examples of how genetic predispositions and environmental triggers like family traditions and old memories can spark cravings, mood swings, depression, frustrating performance decline and even fat gain!

Most importantly, you’ll walk away with practical insights to protect your mental health, maximize brain health and mood, make peace with your body, and build a lifestyle that supports achieving your goals instead of fighting them. 

This is about self-love, awareness, and applying the best female-specific strategies specific to YOUR unique body and goals to thrive in a season that often feels overwhelming, but doesn’t have to be!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(6:13) Hormone shifts and nutrient timing
(7:09) Training pitfalls and exercise misalignment
(10:17) The stress tipping point and community support
(16:15) Running journey, self-belief, and family influence
(22:08) Dopamine seeking, cravings, and food memories
(27:02) How food triggers dopamine and cravings
(33:03) Knowing yourself: Abstainer vs moderator
(37:30) Cycle timing, mood dips, and food impact
(45:45) Naming dopamine seeking and accountability
(52:45) Practical takeaways and self-love as core
(57:26) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17769747 Thu, 04 Sep 2025 03:00:00 -0400 3536 full false #96 - How to Reset Your Vibe to Crush All of Your Competing Wellness, Physique & Run Goals #96 - How to Reset Your Vibe to Crush All of Your Competing Wellness, Physique & Run Goals What if the biggest key to thriving through perimenopause wasn’t another supplement, stricter diet, or grueling workout, but something totally different than pushing your body to new extreme? In this empowering episode, Louise, one of the world’s leading health experts for avidly active high-achieving women and everyday female runners, pulls back the curtain on the real challenges women face in their late 30s, 40s, and beyond when hormones start shifting.

She shares why so many active, driven women and runners hit a wall with fatigue, stubborn weight, hot flashes, and self-criticism, and how mindset, patience, and self-love become non-negotiable for success. From nutrition timing to balancing cortisol, building lean strength, and preventing injuries, Louise explains why quick fixes fail and what really works for lifelong sustainable success.

Listeners will walk away with practical steps for supporting their bodies, celebrating progress instead of nitpicking flaws, and embracing the long game of maximizing health, running, and physique goals despite changing hormones. Whether you’re chasing PRs or just want to feel vibrant again, this episode reminds you that you’re already a badass, especially on days where you're not feeling it, and THAT is where lasting transformation begins!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to Louise's best-selling book, The Art of Breaking Through, on Amazon: https://amzn.to/4fRdMAu 

 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

 Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(3:11) How changing hormones impact health and energy
(5:29) Why progress looks different for every woman
(7:06) The missing pieces: self-love, an empowered mindset and patience
(8:51) Cortisol, stress, and blocked hormone production
(12:21) Grace, consistency, and realistic expectations
(16:03) Why perimenopause demands long-term strategies
(21:00) Asking: “When will I be good enough for me?”
(24:44) Practical action steps to move forward
(29:36) Celebrating wins and redefining success
(33:06) 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 💬  support@breakingthroughwellness.com  

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 biggest key to thriving through perimenopause wasn’t another supplement, stricter diet, or grueling workout, but something totally different than pushing your body to new extreme? In this empowering episode, Louise, one of the world’s leading health experts for avidly active high-achieving women and everyday female runners, pulls back the curtain on the real challenges women face in their late 30s, 40s, and beyond when hormones start shifting.

She shares why so many active, driven women and runners hit a wall with fatigue, stubborn weight, hot flashes, and self-criticism, and how mindset, patience, and self-love become non-negotiable for success. From nutrition timing to balancing cortisol, building lean strength, and preventing injuries, Louise explains why quick fixes fail and what really works for lifelong sustainable success.

Listeners will walk away with practical steps for supporting their bodies, celebrating progress instead of nitpicking flaws, and embracing the long game of maximizing health, running, and physique goals despite changing hormones. Whether you’re chasing PRs or just want to feel vibrant again, this episode reminds you that you’re already a badass, especially on days where you're not feeling it, and THAT is where lasting transformation begins!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to Louise's best-selling book, The Art of Breaking Through, on Amazon: https://amzn.to/4fRdMAu 

 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

 Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(3:11) How changing hormones impact health and energy
(5:29) Why progress looks different for every woman
(7:06) The missing pieces: self-love, an empowered mindset and patience
(8:51) Cortisol, stress, and blocked hormone production
(12:21) Grace, consistency, and realistic expectations
(16:03) Why perimenopause demands long-term strategies
(21:00) Asking: “When will I be good enough for me?”
(24:44) Practical action steps to move forward
(29:36) Celebrating wins and redefining success
(33:06) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17731033 Thu, 28 Aug 2025 03:00:00 -0400 2076 full false #95 - Liz Plosser: Former EIC, Women's Health Magazine on Aging Fit & Strong #95 - Liz Plosser: Former EIC, Women's Health Magazine on Aging Fit & Strong What if the key to thriving age 35 and beyond as an active female isn’t a complicated routine, but something as simple as a deeper understanding of the nuances of protein? In this episode, host Louise, one of the world’s leading experts for perimenopausal active women and runners, sits down with Liz Plosser, former editor-in-chief of Women’s Health magazine, to talk about real, science-backed strategies for women seeking simple and effective ways to optimize health, hormones, and performance in midlife.

Liz shares her personal journey from fearing protein to making it the cornerstone of her recovery, strength, and energy, especially after a major injury. Together, they break down nuances of protein timing, strategy, and absorption, why the right type of amino acids and creatine can be game changers, and how lifting heavier and strategically to work with changing hormones, and not against them, protects not just muscles but bones and long-term vitality in active living!

You’ll also hear practical tips on timing protein intake, simplifying nutrition without overwhelm, and reframing perimenopause as a season of strength and confidence rather than something to fear. Whether you’re a busy mom, athlete, or just trying to feel your best, this conversation will leave you empowered with tools you can use today. Join us to learn, laugh, and level up with a hell of a lot less stress!

Enter our Kion aminos giveaway at https://www.breakingthroughwellness.com/aminos

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 

Where to Find Liz Plosser, 7-Year Former Editor in Chief Women’s Health Magazine:

Instagram: https://www.instagram.com/lizplosser?igsh=eGgzcjJscTZyOTg1

Episode Highlights:
(0:00) Intro
(3:59) Liz’s early passion for health and fitness
(5:14) The rise of female-focused, science-based health
(6:42) Why protein is a game-changer for women
(8:10) Injury, recovery, and strength training lessons
(12:21) Protein supplements and essential amino acids
(15:33) How EAAs support workouts and recovery
(25:10) Protein and lifting during perimenopause
(27:53) Confidence, body image, and muscle definition
(34:25) Family history, bone density, and DEXA scans
(39:33) Whole foods vs. amino acid supplementation
(49:33) Liz’s one tip for thriving in perimenopause
(50:42) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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 key to thriving age 35 and beyond as an active female isn’t a complicated routine, but something as simple as a deeper understanding of the nuances of protein? In this episode, host Louise, one of the world’s leading experts for perimenopausal active women and runners, sits down with Liz Plosser, former editor-in-chief of Women’s Health magazine, to talk about real, science-backed strategies for women seeking simple and effective ways to optimize health, hormones, and performance in midlife.

Liz shares her personal journey from fearing protein to making it the cornerstone of her recovery, strength, and energy, especially after a major injury. Together, they break down nuances of protein timing, strategy, and absorption, why the right type of amino acids and creatine can be game changers, and how lifting heavier and strategically to work with changing hormones, and not against them, protects not just muscles but bones and long-term vitality in active living!

You’ll also hear practical tips on timing protein intake, simplifying nutrition without overwhelm, and reframing perimenopause as a season of strength and confidence rather than something to fear. Whether you’re a busy mom, athlete, or just trying to feel your best, this conversation will leave you empowered with tools you can use today. Join us to learn, laugh, and level up with a hell of a lot less stress!

Enter our Kion aminos giveaway at https://www.breakingthroughwellness.com/aminos

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 

Where to Find Liz Plosser, 7-Year Former Editor in Chief Women’s Health Magazine:

Instagram: https://www.instagram.com/lizplosser?igsh=eGgzcjJscTZyOTg1

Episode Highlights:
(0:00) Intro
(3:59) Liz’s early passion for health and fitness
(5:14) The rise of female-focused, science-based health
(6:42) Why protein is a game-changer for women
(8:10) Injury, recovery, and strength training lessons
(12:21) Protein supplements and essential amino acids
(15:33) How EAAs support workouts and recovery
(25:10) Protein and lifting during perimenopause
(27:53) Confidence, body image, and muscle definition
(34:25) Family history, bone density, and DEXA scans
(39:33) Whole foods vs. amino acid supplementation
(49:33) Liz’s one tip for thriving in perimenopause
(50:42) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17694014 Thu, 21 Aug 2025 03:00:00 -0400 3132 full false #94 - Dairy, Red Meat & Alcohol: What Does The Science Say?? #94 - Dairy, Red Meat & Alcohol: What Does The Science Say?? Ever been told to cut out dairy, red meat, or alcohol, only to wonder if that advice really makes sense for you? In this episode, Louise, one of the world’s leading integrative health practitioners, breaks down the science, the myths, and the personal experiences that shaped her approach to these three hot-topic foods. You’ll learn why high-quality dairy can be a powerhouse for staying strong, building muscle, optimizing gut health, lowering inflammation, and maximizing injury prevention; how mindful red meat consumption supports strength, injury-free running and longevity; and how to approach alcohol with strategic joy and responsibility.

This isn’t about perfection, it’s about finding what truly works for your female body, your lifestyle, and your goals. Louise shares real client stories, research-backed insights, and practical tips to help you make informed choices instead of following blanket rules. 

Whether you’re in perimenopause, navigating hormonal challenges, or just seeking better health and performance without feeling restricted, you’ll walk away with strategies you can apply today!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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

 Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(5:34) The truth about dairy and inflammation
(7:51) Gut health before elimination diets
(10:17) Determining your dairy tolerance
(14:33) Why meat quality matters for health
(20:58) Alcohol, boundaries, and mindful enjoyment
(27:58) Science on moderate alcohol consumption
(34:55) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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 been told to cut out dairy, red meat, or alcohol, only to wonder if that advice really makes sense for you? In this episode, Louise, one of the world’s leading integrative health practitioners, breaks down the science, the myths, and the personal experiences that shaped her approach to these three hot-topic foods. You’ll learn why high-quality dairy can be a powerhouse for staying strong, building muscle, optimizing gut health, lowering inflammation, and maximizing injury prevention; how mindful red meat consumption supports strength, injury-free running and longevity; and how to approach alcohol with strategic joy and responsibility.

This isn’t about perfection, it’s about finding what truly works for your female body, your lifestyle, and your goals. Louise shares real client stories, research-backed insights, and practical tips to help you make informed choices instead of following blanket rules. 

Whether you’re in perimenopause, navigating hormonal challenges, or just seeking better health and performance without feeling restricted, you’ll walk away with strategies you can apply today!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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

 Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(5:34) The truth about dairy and inflammation
(7:51) Gut health before elimination diets
(10:17) Determining your dairy tolerance
(14:33) Why meat quality matters for health
(20:58) Alcohol, boundaries, and mindful enjoyment
(27:58) Science on moderate alcohol consumption
(34:55) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17654498 Thu, 14 Aug 2025 03:00:00 -0400 2185 full false #93 - Simple Steps to Pull Yourself Out of a Physical or Mental Rut #93 - Simple Steps to Pull Yourself Out of a Physical or Mental Rut Feeling like your body isn’t responding the way it used to? You’re not alone. In this heartfelt and real-time solo episode, Louise, one of the world's leading exercise physiologists specializing in active women and recreational runners, opens up about conversations with clients who are navigating the mental and physical shifts of perimenopause AND trying to do it all as small business owners, high-achieving women and ambitious everyday runners. From gut health to hormone imbalances, she explains how once-reliable routines like high mileage and HIIT may now be working against you. 

But this episode isn’t just a warning, it’s a roadmap. It's something you can come back to when you need a reminder of small yet powerful action steps to realign when feeling mentally or physically off.

You’ll hear how small steps like grounding, affirmations, and built-in accountability with your kids can jumpstart real change. You’ll also get practical advice on fueling when super busy, strength training, and how to redefine your goals when your body’s needs evolve. 

This episode is packed with compassion, science-backed strategy, and the reminder that you don’t have to go at it alone. In fact, at Breaking Through Wellness we firmly believe that no fierce female runner should have to do perimenopause alone!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(5:51) Why what worked before may not now
(7:17) Bridging the gap in female-specific science
(9:02) Real talk on healing without medication
(10:59) A labor of love: personalized training
(13:38) Life, routines, and staying on track
(14:52) Where to start when you feel stuck
(15:32) Fueling, strength, and metabolism tips
(16:54) Building accountability into your day
(18:28) Grounding and gratitude as biohacks
(20:40) Mindset and visualizing healing
(22:49) One small step to regain momentum
(25:07) Get unstuck with community support
(28:16) Define your go-to action step
(30:35) 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 💬  support@breakingthroughwellness.com  

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.

]]> Feeling like your body isn’t responding the way it used to? You’re not alone. In this heartfelt and real-time solo episode, Louise, one of the world's leading exercise physiologists specializing in active women and recreational runners, opens up about conversations with clients who are navigating the mental and physical shifts of perimenopause AND trying to do it all as small business owners, high-achieving women and ambitious everyday runners. From gut health to hormone imbalances, she explains how once-reliable routines like high mileage and HIIT may now be working against you. 

But this episode isn’t just a warning, it’s a roadmap. It's something you can come back to when you need a reminder of small yet powerful action steps to realign when feeling mentally or physically off.

You’ll hear how small steps like grounding, affirmations, and built-in accountability with your kids can jumpstart real change. You’ll also get practical advice on fueling when super busy, strength training, and how to redefine your goals when your body’s needs evolve. 

This episode is packed with compassion, science-backed strategy, and the reminder that you don’t have to go at it alone. In fact, at Breaking Through Wellness we firmly believe that no fierce female runner should have to do perimenopause alone!

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough 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 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(5:51) Why what worked before may not now
(7:17) Bridging the gap in female-specific science
(9:02) Real talk on healing without medication
(10:59) A labor of love: personalized training
(13:38) Life, routines, and staying on track
(14:52) Where to start when you feel stuck
(15:32) Fueling, strength, and metabolism tips
(16:54) Building accountability into your day
(18:28) Grounding and gratitude as biohacks
(20:40) Mindset and visualizing healing
(22:49) One small step to regain momentum
(25:07) Get unstuck with community support
(28:16) Define your go-to action step
(30:35) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17614644 Thu, 07 Aug 2025 03:00:00 -0400 1925 full false #92 - Reclaiming Calm, Simplicity & Ease to Feel, Look & Run Your Best For Life #92 - Reclaiming Calm, Simplicity & Ease to Feel, Look & Run Your Best For Life Feeling overwhelmed by all the wellness advice, fitness fads, and hormone hacks out there? Do you know that you're taking on too much but don't know how to hold yourself back from being a rockstar in all areas of life? You’re not alone. In this raw and heartfelt solo episode, Louise, one of the world’s leading health, fitness and performance experts, opens up about the pressure to do it all and why she’s choosing simplicity, calm, and clarity instead. 

From working hard in our careers, training to feel and look our best, supporting changing hormones to show up at our highest level for our family and our body, Louise shares powerful insights on how women in perimenopause and menopause can reclaim their strength without burnout. Learn how to crush your competing health, fitness and running goals by using a 4-month cycle. Yes, you can support your hormones naturally, unlock your fierce female body's potential, and rediscover the joy of feeling strong, confident, and truly at home in your body!

This episode is a gentle reset and a reminder that slower progress that's truly sustainable is the best path to extraordinary results.

Grab our free monthly planning calendar here: https://www.breakingthroughwellness.com/blog/freecalendar 

Check out our free nutrition guide and multi award-winning Badass Breakthrough 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

 Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(4:02) When your body says “too much”
(5:52) Honest tears with an old friend
(7:48) The wisdom of saying no
(9:00) Why Louise left research to serve real women
(10:40) The truth about running and hormones
(12:21) Building a supportive female runner community
(13:43) Turning client stories into real solutions
(17:01) Why simplicity is powerful
(18:07) Training in four-month cycles
(22:46) How to track supplements and symptoms
(26:25) Giving yourself permission to slow down
(30:17) This is your time now
(33:05) Slowing down to enjoy what you’ve built
(34:15) Choosing your top 3 goals
(35:47) The community that changes lives
(38:55) Reclaiming your health and hope
(42:43) 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 💬  support@breakingthroughwellness.com  

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.

]]> Feeling overwhelmed by all the wellness advice, fitness fads, and hormone hacks out there? Do you know that you're taking on too much but don't know how to hold yourself back from being a rockstar in all areas of life? You’re not alone. In this raw and heartfelt solo episode, Louise, one of the world’s leading health, fitness and performance experts, opens up about the pressure to do it all and why she’s choosing simplicity, calm, and clarity instead. 

From working hard in our careers, training to feel and look our best, supporting changing hormones to show up at our highest level for our family and our body, Louise shares powerful insights on how women in perimenopause and menopause can reclaim their strength without burnout. Learn how to crush your competing health, fitness and running goals by using a 4-month cycle. Yes, you can support your hormones naturally, unlock your fierce female body's potential, and rediscover the joy of feeling strong, confident, and truly at home in your body!

This episode is a gentle reset and a reminder that slower progress that's truly sustainable is the best path to extraordinary results.

Grab our free monthly planning calendar here: https://www.breakingthroughwellness.com/blog/freecalendar 

Check out our free nutrition guide and multi award-winning Badass Breakthrough 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

 Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(4:02) When your body says “too much”
(5:52) Honest tears with an old friend
(7:48) The wisdom of saying no
(9:00) Why Louise left research to serve real women
(10:40) The truth about running and hormones
(12:21) Building a supportive female runner community
(13:43) Turning client stories into real solutions
(17:01) Why simplicity is powerful
(18:07) Training in four-month cycles
(22:46) How to track supplements and symptoms
(26:25) Giving yourself permission to slow down
(30:17) This is your time now
(33:05) Slowing down to enjoy what you’ve built
(34:15) Choosing your top 3 goals
(35:47) The community that changes lives
(38:55) Reclaiming your health and hope
(42:43) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17577001 Thu, 31 Jul 2025 03:00:00 -0400 2652 full false #91 - 5 Perimenopause Warning Signs From Your Female Body #91 - 5 Perimenopause Warning Signs From Your Female Body Is your body whispering... or screaming for help? In this empowering episode, Louise, one of the world’s leading health, fitness and performance experts for everyday recreational runners, opens up about the unexpected signs your body is entering the heart of perimenopause, often long before the typical hot flashes or changes in your cycle show up! 

She sheds light on subtle, easily overlooked symptoms like stress fractures, energy crashes, stubborn weight gain, and even PMS-like symptoms that start to appear mid-cycle. Through a mix of personal stories, science-backed insights, and hard-learned lessons from her own journey, Louise helps you recognize these red flags for what they really are: your body’s cry for female-specific nutrition, fitness and running methods that support your body's ability to thrive, mitigating frustrating symptoms, health, hormone and fitness decline.

This episode goes beyond just surviving perimenopause. It’s about reclaiming your vitality and learning to thrive through hormonal shifts. Whether you’re a dedicated endurance athlete pushing your limits, a busy runnermom juggling a full work-home life plate, or an avid fitness lover who’s tired of feeling “off,” Louise offers clarity, compassion, and powerful tools to help you feel strong, energized, and in tune with your changing female body.

You’ll discover why stress fractures and bone issues in your 30s and 40s are a sign worth paying attention to, what’s really behind that dreaded 3PM energy crash and what to eat instead, and why your lab results might not be telling the full story about your hormones. Most importantly, Louise reframes symptoms not as weaknesses, but as signals, and even superpowers, that can guide you toward better health, fitness and performance.  Ready to understand your unique changing female body? Tune in and take action!

Link to check out our free nutrition guide and award-winning Badass Breakthrough 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

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(4:07) What perimenopause really means
(6:26) You can thrive with the right tools
(8:22) Stress fractures as a wake-up call
(17:39) Epic energy crashes aren’t normal
(21:02) Weight won’t budge? Here’s why
(23:15) Warmth without hot flashes
(31:49) Lab work flags you shouldn’t ignore
(38:46) PMS symptoms shifting to ovulation
(44:17) Your symptoms are your superpower
(46:15) What Louise did wrong—so you don’t
(54:56) Even practitioners screw up too
(1:01:02) Game-changing blood sugar hack
(1:03:17) 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 💬  support@breakingthroughwellness.com  

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.

]]> Is your body whispering... or screaming for help? In this empowering episode, Louise, one of the world’s leading health, fitness and performance experts for everyday recreational runners, opens up about the unexpected signs your body is entering the heart of perimenopause, often long before the typical hot flashes or changes in your cycle show up! 

She sheds light on subtle, easily overlooked symptoms like stress fractures, energy crashes, stubborn weight gain, and even PMS-like symptoms that start to appear mid-cycle. Through a mix of personal stories, science-backed insights, and hard-learned lessons from her own journey, Louise helps you recognize these red flags for what they really are: your body’s cry for female-specific nutrition, fitness and running methods that support your body's ability to thrive, mitigating frustrating symptoms, health, hormone and fitness decline.

This episode goes beyond just surviving perimenopause. It’s about reclaiming your vitality and learning to thrive through hormonal shifts. Whether you’re a dedicated endurance athlete pushing your limits, a busy runnermom juggling a full work-home life plate, or an avid fitness lover who’s tired of feeling “off,” Louise offers clarity, compassion, and powerful tools to help you feel strong, energized, and in tune with your changing female body.

You’ll discover why stress fractures and bone issues in your 30s and 40s are a sign worth paying attention to, what’s really behind that dreaded 3PM energy crash and what to eat instead, and why your lab results might not be telling the full story about your hormones. Most importantly, Louise reframes symptoms not as weaknesses, but as signals, and even superpowers, that can guide you toward better health, fitness and performance.  Ready to understand your unique changing female body? Tune in and take action!

Link to check out our free nutrition guide and award-winning Badass Breakthrough 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

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(4:07) What perimenopause really means
(6:26) You can thrive with the right tools
(8:22) Stress fractures as a wake-up call
(17:39) Epic energy crashes aren’t normal
(21:02) Weight won’t budge? Here’s why
(23:15) Warmth without hot flashes
(31:49) Lab work flags you shouldn’t ignore
(38:46) PMS symptoms shifting to ovulation
(44:17) Your symptoms are your superpower
(46:15) What Louise did wrong—so you don’t
(54:56) Even practitioners screw up too
(1:01:02) Game-changing blood sugar hack
(1:03:17) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17541443 Thu, 24 Jul 2025 03:00:00 -0400 3886 full false #90 - 2 Strategies to Fix Your Hormones & Ferritin Naturally #90 - 2 Strategies to Fix Your Hormones & Ferritin Naturally Feeling off, exhausted or like your body isn’t responding to your fitness, nutrition and wellness efforts the way it used to? You’re not alone, and it’s NOT normal or “just part of aging!”  But it is likely your changing hormones talking to you.  Ready to support them?

In this powerful episode, Louise, named one of the world's leading integrative health and fitness practitioners specializing in the unique needs of ambitious active women and recreational runners age 35 and beyond, opens up about the emotional weight of watching so many well-meaning women struggle through misinformation, misdiagnoses and frustrating medical experiences. She shares two evidence-backed strategies to naturally restore healthy hormones, holistic balance and your best energy: promising new findings in specific supplementation and seed cycling, a time-tested Breaking Through Wellness favorite strategy! 

These tools aren’t just trends, they’re rooted in science and real-life results. You’ll learn how ferritin impacts your vitality, why one-size-fits-all hormone protocols fail, and how to build a sustainable, personalized approach to unlock your most vibrant health, fitness and performance despite changing hormones!

If you’re an active, high-achieving woman who wants to feel strong, balanced, fit and vibrant again, this episode gives you two effective strategies to start.

Link to take my "Female Runner's Guide to Confidently Support & Restore Your Ferritin" Masterclass with a detailed guide here: https://www.breakingthroughwellness.com/store

Link to get my free nutrition guide which describes seed cycling + many other holistic nutrition & lifestyle strategies: https://www.breakingthroughwellness.com/  

Link to save 25% off Primal Queen organ meat capsules: https://www.primalqueen.com/LOUISE29592 

Link to save 20% off all supplements & wellness products in our Breaking Through Wellness FullScript, seeing our recommendations under “Catalog” → “Favorites”:  https://us.fullscript.com/welcome/breakingthroughwellness/store-start   

Link to explore Function Health for regular affordable advanced lab work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 

Episode Highlights:
(0:00) Intro
(4:26) A holistic stance on healing
(6:33) Two natural strategies that work
(7:22) How to track your cycle with food
(10:21) Why America isn’t ready for HRT
(13:05) Louise’s personal hormone crash
(14:25) Real client success stories
(18:13) The power of food + supplements
(19:59) A closer look at Primal Queen
(29:36) What seed cycling can do for you
(33:47) How to actually implement seed cycling
(36:22) What to do if your cycle is irregular
(38:21) The real-world struggle with consistency
(44:33) 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 💬  support@breakingthroughwellness.com  

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.

]]> Feeling off, exhausted or like your body isn’t responding to your fitness, nutrition and wellness efforts the way it used to? You’re not alone, and it’s NOT normal or “just part of aging!”  But it is likely your changing hormones talking to you.  Ready to support them?

In this powerful episode, Louise, named one of the world's leading integrative health and fitness practitioners specializing in the unique needs of ambitious active women and recreational runners age 35 and beyond, opens up about the emotional weight of watching so many well-meaning women struggle through misinformation, misdiagnoses and frustrating medical experiences. She shares two evidence-backed strategies to naturally restore healthy hormones, holistic balance and your best energy: promising new findings in specific supplementation and seed cycling, a time-tested Breaking Through Wellness favorite strategy! 

These tools aren’t just trends, they’re rooted in science and real-life results. You’ll learn how ferritin impacts your vitality, why one-size-fits-all hormone protocols fail, and how to build a sustainable, personalized approach to unlock your most vibrant health, fitness and performance despite changing hormones!

If you’re an active, high-achieving woman who wants to feel strong, balanced, fit and vibrant again, this episode gives you two effective strategies to start.

Link to take my "Female Runner's Guide to Confidently Support & Restore Your Ferritin" Masterclass with a detailed guide here: https://www.breakingthroughwellness.com/store

Link to get my free nutrition guide which describes seed cycling + many other holistic nutrition & lifestyle strategies: https://www.breakingthroughwellness.com/  

Link to save 25% off Primal Queen organ meat capsules: https://www.primalqueen.com/LOUISE29592 

Link to save 20% off all supplements & wellness products in our Breaking Through Wellness FullScript, seeing our recommendations under “Catalog” → “Favorites”:  https://us.fullscript.com/welcome/breakingthroughwellness/store-start   

Link to explore Function Health for regular affordable advanced lab work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 

Episode Highlights:
(0:00) Intro
(4:26) A holistic stance on healing
(6:33) Two natural strategies that work
(7:22) How to track your cycle with food
(10:21) Why America isn’t ready for HRT
(13:05) Louise’s personal hormone crash
(14:25) Real client success stories
(18:13) The power of food + supplements
(19:59) A closer look at Primal Queen
(29:36) What seed cycling can do for you
(33:47) How to actually implement seed cycling
(36:22) What to do if your cycle is irregular
(38:21) The real-world struggle with consistency
(44:33) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17503700 Thu, 17 Jul 2025 03:00:00 -0400 2935 full false #89 - Female-Specific Nutrition Quality, Timing & Holistic Stress Management to Thrive #89 - Female-Specific Nutrition Quality, Timing & Holistic Stress Management to Thrive Want better results with less overwhelm? Today we discuss the truth about how to fuel with your changing hormones and female physiology, with innovative nutrient timing and strategies that even the most well-meaning nutritionists, doctors and coaches aren't aware of.  Female-specific science matters and today we break it down clearly and concisely for you!

In this episode, Louise, one of the world’s leading experts for perimenopausal women who love to run, gets real about the physiological and hormone shifts that start around age 35 and what actually works to support your body to thrive. You’ll learn why nutrition quality matters, why macro and calorie counting is ineffective at mitigating symptoms and fitness decline, how poor protein choices sabotage results, and the right way to use supplements like amino acids to feel better, look stronger, and build muscle. She unpacks why dietary fat isn’t the enemy, how carbs can work for you, and why stress (including dietary stress!) is likely blocking your progress. This is a masterclass in getting back to basics with female-specific science, empathy, and lived experience guiding the way.

If you’re tired of confusion about when to eat what, B.S. diets, and “one-size-fits-all” advice that doesn’t work for active women over 35, this episode is for you!

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

Check out our free nutrition guide and join other fierce runners taking charge of their holistic health, hormones, and fitness in our award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(5:36) #1 tip for women 35+
(7:06) The overlooked role of dietary stress
(9:14) How natural hormone production actually works
(10:44) Female-specific training and stress regulation
(13:29) Fats and carbs for hormone health
(17:24) Protein quality vs. quantity
(19:04) Amino acid absorption and timing
(22:22) Why EAAs can outperform whey
(25:22) Supplement scams to avoid
(27:19) Why Louise recommends Kion Aminos
(30:32) Real energy benefits from amino timing
(32:57) How nutrition quality changes everything
(35:31) What your body truly needs now
(38:14) Symptoms caused by chronic stress
(41:22) 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 💬  support@breakingthroughwellness.com  

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.

]]> Want better results with less overwhelm? Today we discuss the truth about how to fuel with your changing hormones and female physiology, with innovative nutrient timing and strategies that even the most well-meaning nutritionists, doctors and coaches aren't aware of.  Female-specific science matters and today we break it down clearly and concisely for you!

In this episode, Louise, one of the world’s leading experts for perimenopausal women who love to run, gets real about the physiological and hormone shifts that start around age 35 and what actually works to support your body to thrive. You’ll learn why nutrition quality matters, why macro and calorie counting is ineffective at mitigating symptoms and fitness decline, how poor protein choices sabotage results, and the right way to use supplements like amino acids to feel better, look stronger, and build muscle. She unpacks why dietary fat isn’t the enemy, how carbs can work for you, and why stress (including dietary stress!) is likely blocking your progress. This is a masterclass in getting back to basics with female-specific science, empathy, and lived experience guiding the way.

If you’re tired of confusion about when to eat what, B.S. diets, and “one-size-fits-all” advice that doesn’t work for active women over 35, this episode is for you!

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

Check out our free nutrition guide and join other fierce runners taking charge of their holistic health, hormones, and fitness in our award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(5:36) #1 tip for women 35+
(7:06) The overlooked role of dietary stress
(9:14) How natural hormone production actually works
(10:44) Female-specific training and stress regulation
(13:29) Fats and carbs for hormone health
(17:24) Protein quality vs. quantity
(19:04) Amino acid absorption and timing
(22:22) Why EAAs can outperform whey
(25:22) Supplement scams to avoid
(27:19) Why Louise recommends Kion Aminos
(30:32) Real energy benefits from amino timing
(32:57) How nutrition quality changes everything
(35:31) What your body truly needs now
(38:14) Symptoms caused by chronic stress
(41:22) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17457800 Thu, 10 Jul 2025 03:00:00 -0400 2572 full false #88 - How to Let Go of Perfectionism to Glow Again #88 - How to Let Go of Perfectionism to Glow Again What if a refined, focused, and lower stress approach is the key to finally feeling, looking, and performing your best with lifelong sustainable success? 

In this heartfelt solo episode, Louise, one of the world’s leading health, fitness, and performance experts, invites high-achieving active women to pause, reflect, and embrace a new kind of summer challenge, one rooted in calm, confidence, and letting go of perfectionism. If you’re someone who constantly pushes for more: more results, more control, more effort, but still feels something’s missing, this episode is for you!

Louise shares personal insights, lessons from coaching hundreds of women through hormone challenges and perimenopause changes, and how simplifying her own approach led to unexpected breakthroughs. From her simple science-backed methods to summer vacation vibes, this conversation is a powerful reminder: You don’t need to do more to be enough. Sometimes, less really is more.

Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our award-winning Badass Breakthrough 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

 Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(4:22) Type A women and the pressure to “do it all”
(6:08) Health gains but still not feeling satisfied
(7:55) Craving progress at the cost of peace
(9:13) The science behind simple nutrition swaps
(12:47) Mental overload and the myth of more
(14:00) When “everything is working”, stop overcomplicating
(16:50) How to create a summer vacation vibe daily
(20:04) A wellness retreat weekend at home
(22:03) Rewriting goals with community and joy
(24:55) New retreats focused on connection, not performance
(27:21) Simplicity over complexity in healing programs
(29:30) Rethinking happiness and slowing down
(31:21) A book recommendation: Maybe It's You: Cut the Crap. Face Your Fears. Love Your Life. by Lauren Handel Zander
(36:31) The invisible pressure to constantly optimize
(39:07) Owning your glow and dialing back the grind
(44:22) Daily joy: the new wellness must-have
(46:24) 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 💬  support@breakingthroughwellness.com  

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 a refined, focused, and lower stress approach is the key to finally feeling, looking, and performing your best with lifelong sustainable success? 

In this heartfelt solo episode, Louise, one of the world’s leading health, fitness, and performance experts, invites high-achieving active women to pause, reflect, and embrace a new kind of summer challenge, one rooted in calm, confidence, and letting go of perfectionism. If you’re someone who constantly pushes for more: more results, more control, more effort, but still feels something’s missing, this episode is for you!

Louise shares personal insights, lessons from coaching hundreds of women through hormone challenges and perimenopause changes, and how simplifying her own approach led to unexpected breakthroughs. From her simple science-backed methods to summer vacation vibes, this conversation is a powerful reminder: You don’t need to do more to be enough. Sometimes, less really is more.

Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our award-winning Badass Breakthrough 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

 Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(4:22) Type A women and the pressure to “do it all”
(6:08) Health gains but still not feeling satisfied
(7:55) Craving progress at the cost of peace
(9:13) The science behind simple nutrition swaps
(12:47) Mental overload and the myth of more
(14:00) When “everything is working”, stop overcomplicating
(16:50) How to create a summer vacation vibe daily
(20:04) A wellness retreat weekend at home
(22:03) Rewriting goals with community and joy
(24:55) New retreats focused on connection, not performance
(27:21) Simplicity over complexity in healing programs
(29:30) Rethinking happiness and slowing down
(31:21) A book recommendation: Maybe It's You: Cut the Crap. Face Your Fears. Love Your Life. by Lauren Handel Zander
(36:31) The invisible pressure to constantly optimize
(39:07) Owning your glow and dialing back the grind
(44:22) Daily joy: the new wellness must-have
(46:24) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17426152 Thu, 03 Jul 2025 03:00:00 -0400 2874 full false #87 - How to Snack to Mitigate Symptoms, Level Up Body Composition & Performance #87 - How to Snack to Mitigate Symptoms, Level Up Body Composition & Performance What if the one thing you've been taught to avoid when supporting your best health, body composition, and fitness results was actually what your female body needed most?

In this fierce and fire-filled episode, Louise busts the myth that snacking is bad, especially for active ambitious women navigating changing hormones age 35 and beyond. As one of the world's leading exercise physiologists and women's health experts specializing in active women and recreational runners, Louise shares her personal journey of unlocking her best body composition, fitness, and running, while doing amazing things like reversing osteoporosis naturally, restoring her hormone health without medications, and learning the truth about fueling for optimal performance.

You’ll learn why skipping snacks, especially morning ones, can sabotage your energy, metabolism, and mood. She breaks down how snacks impact hormone production, how to listen beyond your hunger cues, and what smart snacking actually looks like (hint: no naked carbs!). As a badass bonus, enjoy learning how to support your body in burning fat and building muscle while you sleep. Bedtime belly fat buster anyone? From practical snack ideas to science-backed insights, this episode is both empowering and actionable.  

Next time your snack attack hits, lean into it, knowing you are unlocking your fierce female body's potential to thrive with vibrant lifelong sustainable success!

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Link to check out our free nutrition guide and join other fierce active ladies 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/ 

 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
(3:17) Why old diet advice is hurting women
(4:28) Reversing bone loss naturally
(6:10) Snacking myths that sabotage your health
(8:15) Morning snacks and hormone production
(11:01) Why you can’t trust hunger cues
(15:19) The body’s need to build, not break down
(16:11) The “no naked carbs” rule explained
(19:34) Easy snack ideas for busy women
(27:51) How snacking prevents overeating and fatigue
(31:35) Breaking the “no snack” mindset
(34:44) 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 💬  support@breakingthroughwellness.com  

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 one thing you've been taught to avoid when supporting your best health, body composition, and fitness results was actually what your female body needed most?

In this fierce and fire-filled episode, Louise busts the myth that snacking is bad, especially for active ambitious women navigating changing hormones age 35 and beyond. As one of the world's leading exercise physiologists and women's health experts specializing in active women and recreational runners, Louise shares her personal journey of unlocking her best body composition, fitness, and running, while doing amazing things like reversing osteoporosis naturally, restoring her hormone health without medications, and learning the truth about fueling for optimal performance.

You’ll learn why skipping snacks, especially morning ones, can sabotage your energy, metabolism, and mood. She breaks down how snacks impact hormone production, how to listen beyond your hunger cues, and what smart snacking actually looks like (hint: no naked carbs!). As a badass bonus, enjoy learning how to support your body in burning fat and building muscle while you sleep. Bedtime belly fat buster anyone? From practical snack ideas to science-backed insights, this episode is both empowering and actionable.  

Next time your snack attack hits, lean into it, knowing you are unlocking your fierce female body's potential to thrive with vibrant lifelong sustainable success!

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 

Link to check out our free nutrition guide and join other fierce active ladies 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/ 

 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
(3:17) Why old diet advice is hurting women
(4:28) Reversing bone loss naturally
(6:10) Snacking myths that sabotage your health
(8:15) Morning snacks and hormone production
(11:01) Why you can’t trust hunger cues
(15:19) The body’s need to build, not break down
(16:11) The “no naked carbs” rule explained
(19:34) Easy snack ideas for busy women
(27:51) How snacking prevents overeating and fatigue
(31:35) Breaking the “no snack” mindset
(34:44) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17381954 Thu, 26 Jun 2025 03:00:00 -0400 2174 full false #86 - Mental Obesity: What it is & How to Prevent it #86 - Mental Obesity: What it is & How to Prevent it Ever feel like you're trying to learn everything you can about best health, nutrition, and fitness methods to feel, look, and perform your best but you're still not seeing great results? In this refreshingly honest episode, Louise, one of the world’s leading health, fitness, and performance experts, unpacks the idea of mental obesity, which is consuming too much information without taking meaningful action. If you're an active, health-conscious woman trying hard to navigate perimenopause advice, this episode will speak right to you!

Louise shares real-life stories from women overwhelmed by podcasts, leading expert advice, books, social media influencers, and conflicting methods. She reveals how this mental overload keeps us stuck, stressed, and second-guessing our every move. Through her award-winning Academy education and methods, Louise shares how trimming the mental fat leads to more energy, badass hormone balance, a leaner physique, peak performance, and refreshing peace of mind.

If you're constantly researching and trying all the things, but still not feeling better, it's time to rethink your approach. This week, join us in selecting fewer expert opinions, trusting the process, and giving your body (and brain) a break.

Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our award-winning Badass Breakthrough 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 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(2:57) What is mental obesity?
(3:43) The perimenopause information overload
(6:11) The smart woman’s struggle to start
(7:25) Too many experts, too little clarity
(9:07) The power of shared community support
(10:49) Real progress through real-life tweaks
(12:49) Why one-size diets no longer work
(15:45) You don't need more voices
(19:04) The problem with not giving things a chance
(20:13) Are you taking action, or just learning?
(24:38) Knowing your unique physiological stress point
(28:08) Choose fewer experts, trust the right ones
(32:24) Final reflection: Trim the fat, trust yourself
(40:45) 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 💬  support@breakingthroughwellness.com  

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 trying to learn everything you can about best health, nutrition, and fitness methods to feel, look, and perform your best but you're still not seeing great results? In this refreshingly honest episode, Louise, one of the world’s leading health, fitness, and performance experts, unpacks the idea of mental obesity, which is consuming too much information without taking meaningful action. If you're an active, health-conscious woman trying hard to navigate perimenopause advice, this episode will speak right to you!

Louise shares real-life stories from women overwhelmed by podcasts, leading expert advice, books, social media influencers, and conflicting methods. She reveals how this mental overload keeps us stuck, stressed, and second-guessing our every move. Through her award-winning Academy education and methods, Louise shares how trimming the mental fat leads to more energy, badass hormone balance, a leaner physique, peak performance, and refreshing peace of mind.

If you're constantly researching and trying all the things, but still not feeling better, it's time to rethink your approach. This week, join us in selecting fewer expert opinions, trusting the process, and giving your body (and brain) a break.

Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our award-winning Badass Breakthrough 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 

Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(2:57) What is mental obesity?
(3:43) The perimenopause information overload
(6:11) The smart woman’s struggle to start
(7:25) Too many experts, too little clarity
(9:07) The power of shared community support
(10:49) Real progress through real-life tweaks
(12:49) Why one-size diets no longer work
(15:45) You don't need more voices
(19:04) The problem with not giving things a chance
(20:13) Are you taking action, or just learning?
(24:38) Knowing your unique physiological stress point
(28:08) Choose fewer experts, trust the right ones
(32:24) Final reflection: Trim the fat, trust yourself
(40:45) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17342324 Thu, 19 Jun 2025 03:00:00 -0400 2535 full false #85 - The Biggest Misconception About Running During Perimenopause #85 - The Biggest Misconception About Running During Perimenopause Is running really "bad" for you during perimenopause? 

If you’ve ever been told to “stop running” because you’re a female in your late 30s, 40s or 50s, this episode is your reset button. Louise, a leading expert for perimenopausal active women and runners, breaks down one of the biggest myths floating around: that running is bad for women in perimenopause. Spoiler alert, it’s not, if you do it right to work with and not against your changing hormones and female physiology.

She shares why just doing long, slow cardio might be doing more harm than good for your hormones, tendon health and overall fitness, and how female-strategic sprinting, strength training, and fueling can completely transform your energy, physique, performance and mental health. You'll learn how to keep running and build muscle, boost metabolism, and better manage cortisol.

This episode is filled with tangible tips, sprint training formulas, and real client stories, from injury recovery to physique glow-ups. If you love running but feel confused, tired, or stuck, this will help you take your power back, one stride at a time!

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: 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
(3:20) The Running Myth That Broke Our Hearts
(4:41) Why Running Feels Harder After 35
(5:52) Types of Women This Approach Helps
(7:09) Loving Running But Feeling Discouraged
(7:58) What’s Missing from Most Running Plans
(9:07) What “Thriving” Really Looks Like Now
(10:08) Why Slow Running May Hurt, Not Help
(13:51) Sprinting Is Better for Cortisol Control
(14:47) Easy Run + Sprints: A Game Changer
(16:16) Healing Hip Pain and Hormones Naturally
(19:33) When Traditional Speed Work Fails You
(21:11) Hormones, Tendons, and Real Recovery
(23:29) SIT Training Beats Long Slow Runs
(27:18) A Sample Weekly Running Plan
(29:23) How to Keep the Booty While Running
(33:19) Cumulative Fatigue and Metabolic Boost
(35:14) Strength Training That Actually Works
(36:25) Where to Hear Real Runner Success Stories
(38:57) Weeks 1–4: Building Sprint Intervals
(39:54) Weeks 5–8: Advancing to 400 Meter Repeats
(41:51) 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 💬  support@breakingthroughwellness.com  

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.

]]> Is running really "bad" for you during perimenopause? 

If you’ve ever been told to “stop running” because you’re a female in your late 30s, 40s or 50s, this episode is your reset button. Louise, a leading expert for perimenopausal active women and runners, breaks down one of the biggest myths floating around: that running is bad for women in perimenopause. Spoiler alert, it’s not, if you do it right to work with and not against your changing hormones and female physiology.

She shares why just doing long, slow cardio might be doing more harm than good for your hormones, tendon health and overall fitness, and how female-strategic sprinting, strength training, and fueling can completely transform your energy, physique, performance and mental health. You'll learn how to keep running and build muscle, boost metabolism, and better manage cortisol.

This episode is filled with tangible tips, sprint training formulas, and real client stories, from injury recovery to physique glow-ups. If you love running but feel confused, tired, or stuck, this will help you take your power back, one stride at a time!

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: 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
(3:20) The Running Myth That Broke Our Hearts
(4:41) Why Running Feels Harder After 35
(5:52) Types of Women This Approach Helps
(7:09) Loving Running But Feeling Discouraged
(7:58) What’s Missing from Most Running Plans
(9:07) What “Thriving” Really Looks Like Now
(10:08) Why Slow Running May Hurt, Not Help
(13:51) Sprinting Is Better for Cortisol Control
(14:47) Easy Run + Sprints: A Game Changer
(16:16) Healing Hip Pain and Hormones Naturally
(19:33) When Traditional Speed Work Fails You
(21:11) Hormones, Tendons, and Real Recovery
(23:29) SIT Training Beats Long Slow Runs
(27:18) A Sample Weekly Running Plan
(29:23) How to Keep the Booty While Running
(33:19) Cumulative Fatigue and Metabolic Boost
(35:14) Strength Training That Actually Works
(36:25) Where to Hear Real Runner Success Stories
(38:57) Weeks 1–4: Building Sprint Intervals
(39:54) Weeks 5–8: Advancing to 400 Meter Repeats
(41:51) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17302455 Thu, 12 Jun 2025 03:00:00 -0400 2601 full false #84 - Proactive Bloodwork & Nuances Specific to Runners #84 - Proactive Bloodwork & Nuances Specific to Runners 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 💬  support@breakingthroughwellness.com  

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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17259057 Thu, 05 Jun 2025 03:00:00 -0400 2641 full false #83 - All About Ovulation: Symptoms, Strategies & Nuances Specific to You #83 - All About Ovulation: Symptoms, Strategies & Nuances Specific to You 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17223833 Thu, 29 May 2025 03:00:00 -0400 1980 full false #82 - How Our Clients Are Going Off Anxiety, ADHD & Depression Meds Despite Perimenopause #82 - How Our Clients Are Going Off Anxiety, ADHD & Depression Meds Despite Perimenopause 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17183108 Thu, 22 May 2025 03:00:00 -0400 4430 full false #81 - 3 Areas to Strategize in Midlife for Ultimate Health, Happiness & Fitness #81 - 3 Areas to Strategize in Midlife for Ultimate Health, Happiness & Fitness 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17139533 Thu, 15 May 2025 03:00:00 -0400 3172 full false #80 - 7 Surprising Ways to Improve Your Performance & Speed in Perimenopause #80 - 7 Surprising Ways to Improve Your Performance & Speed in Perimenopause 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17115330 Thu, 08 May 2025 03:00:00 -0400 2899 full false #79 - 5 Things Holding Back Your Fat Loss & Body Composition Changes #79 - 5 Things Holding Back Your Fat Loss & Body Composition Changes 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17064284 Thu, 01 May 2025 03:00:00 -0400 2023 full false #78 - The Most Perimenopause Race Day Experience Ever #78 - The Most Perimenopause Race Day Experience Ever 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-17016303 Thu, 24 Apr 2025 03:00:00 -0400 2781 full false #77 - The Art of Balancing Fat Loss, Physique & Running Without Compromising Our Vibrance #77 - The Art of Balancing Fat Loss, Physique & Running Without Compromising Our Vibrance 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16984950 Thu, 17 Apr 2025 03:00:00 -0400 3461 full false #76 - Why I Left Social Media to Protect My Health, Hormones & Vibrance #76 - Why I Left Social Media to Protect My Health, Hormones & Vibrance 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16934304 Thu, 10 Apr 2025 03:00:00 -0400 2748 full false #75 - Rewriting Women's Running Age 35 & Beyond: Permission to be YOU & do what you love! #75 - Rewriting Women's Running Age 35 & Beyond: Permission to be YOU & do what you love! 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16893908 Thu, 03 Apr 2025 03:00:00 -0400 2508 full false #74 - How I Went to My Doctor & Got Everything I Needed (& You Can Too!) #74 - How I Went to My Doctor & Got Everything I Needed (& You Can Too!) 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!

Check out Function Health, using our referral link here: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 If you use our link, a small portion of the sale goes back to support our work at Breaking Through Wellness & this podcast.  Thank 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 & more at https://www.getkion.com/maximizing  Code “LOUISE” saves on all of your future orders.

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 international healthcare experiences
(42:58) Encouragement to stay proactive and hopeful in your journey
(44:49) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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, 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!

Check out Function Health, using our referral link here: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 If you use our link, a small portion of the sale goes back to support our work at Breaking Through Wellness & this podcast.  Thank 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 & more at https://www.getkion.com/maximizing  Code “LOUISE” saves on all of your future orders.

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 international healthcare experiences
(42:58) Encouragement to stay proactive and hopeful in your journey
(44:49) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16860888 Thu, 27 Mar 2025 03:00:00 -0400 2780 full false #73 - Debunking Caffeine, Cortisol, Anxiety & Belly Fat #73 - Debunking Caffeine, Cortisol, Anxiety & Belly Fat 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16809293 Thu, 20 Mar 2025 03:00:00 -0400 2555 full false #72 - 10 Nutrition, Fitness & Fat Loss Concepts to Rethink in Perimenopause #72 - 10 Nutrition, Fitness & Fat Loss Concepts to Rethink in Perimenopause 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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, 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16771223 Thu, 13 Mar 2025 03:00:00 -0400 4069 full false #71 - 5 Mindset Shifts to Unlock Your Strongest Spirit of a Vibrantly Fit & Well Athlete #71 - 5 Mindset Shifts to Unlock Your Strongest Spirit of a Vibrantly Fit & Well Athlete 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16726405 Thu, 06 Mar 2025 03:00:00 -0500 2864 full false #70 - The Ultimate Female-Specific Supplement Guide: Strategies, Timing & Type #70 - The Ultimate Female-Specific Supplement Guide: Strategies, Timing & Type 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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, 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16685412 Thu, 27 Feb 2025 03:00:00 -0500 2882 full false #69 - How to Break Through Weight & Scale Fluctuations During Perimenopause #69 - How to Break Through Weight & Scale Fluctuations During Perimenopause 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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, 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16650227 Thu, 20 Feb 2025 03:00:00 -0500 1519 full false #68 - HIIT Cardio Nuances for Runners, Injured Runners & Fitness Lovers #68 - HIIT Cardio Nuances for Runners, Injured Runners & Fitness Lovers 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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, 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16601288 Thu, 13 Feb 2025 03:00:00 -0500 2005 full false #67 - Common Fat Loss Mistakes & Best Strategies to Achieve Sustainable Body Recomposition Success #67 - Common Fat Loss Mistakes & Best Strategies to Achieve Sustainable Body Recomposition Success 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16565228 Thu, 06 Feb 2025 03:00:00 -0500 2773 full false #66 - Best Female-Specific Lifting Strategies to Avoid Getting Bulky & Puffy #66 - Best Female-Specific Lifting Strategies to Avoid Getting Bulky & Puffy 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16520170 Thu, 30 Jan 2025 03:00:00 -0500 2319 full false #65 - How She Did It: Ditching Supplements, HRT, Depression & Diets to Total Body Transformation #65 - How She Did It: Ditching Supplements, HRT, Depression & Diets to Total Body Transformation 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!

Email 💬  support@breakingthroughwellness.com  

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 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!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16481835 Thu, 23 Jan 2025 03:00:00 -0500 4059 full false #64 - 2025 Goals to Run Strong & Symptom-Free, Level Up Physique, Health & Hormones #64 - 2025 Goals to Run Strong & Symptom-Free, Level Up Physique, Health & Hormones Welcome to 2025! In this inspiring episode, Louise takes a deep dive into the unique challenges and opportunities of navigating fitness, nutrition, and lifestyle strategies during perimenopause. Reflecting on the lessons of 2024, she shares her vision for redefining her relationship with running, strength training, and hormonal health in the year ahead.

Louise, one of the world’s leading health and fitness experts, sheds light on why traditional training methods often fall short for women in perimenopause, emphasizing the need for science-backed strategies that align with their changing physiology. She highlights the role of holistic nutrition in supporting hormonal health and sustaining energy levels. Balancing body composition goals with endurance training can be tricky, but Louise offers practical insights to help women pursue both without compromise.

A recurring theme is the power of community and personalized coaching in reaching fitness milestones. Louise shares details about her upcoming group coaching programs designed to address the specific physiological needs of women, fostering connection and offering actionable guidance to drive optimum holistic results.

Whether you’re aiming to set personal records or redefining your fitness journey, this episode is filled with expert tips and encouragement to help you thrive in 2025. Tune in for a refreshing perspective on perimenopause and how to turn this season of life into an opportunity for growth and empowerment.

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

If interested in joining our Total Body Transformation program, you can email Louise directly at support@breakingthroughwellness.com  If you listened to this episode and thought, "Let's freaking go!", we welcome you in our fierce and feisty crew of ambitious active women and runners ready to level up instead of lose it!

Episode Highlights:
(0:00) Intro
(3:35) Navigating perimenopause and its impact on fitness and nutrition
(5:25) Adapting training methods for hormonal changes and performance
(8:22) Science-backed approaches to strength, running, and body composition
(13:06) The role of community in maintaining fitness and mental health
(21:24) Louise’s vision for empowering women through coaching programs
(29:50) Focusing on joyful, sustainable running practices
(34:08) Celebrating resilience and looking ahead to a strong 2025
(35:35) 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 💬  support@breakingthroughwellness.com  

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 2025! In this inspiring episode, Louise takes a deep dive into the unique challenges and opportunities of navigating fitness, nutrition, and lifestyle strategies during perimenopause. Reflecting on the lessons of 2024, she shares her vision for redefining her relationship with running, strength training, and hormonal health in the year ahead.

Louise, one of the world’s leading health and fitness experts, sheds light on why traditional training methods often fall short for women in perimenopause, emphasizing the need for science-backed strategies that align with their changing physiology. She highlights the role of holistic nutrition in supporting hormonal health and sustaining energy levels. Balancing body composition goals with endurance training can be tricky, but Louise offers practical insights to help women pursue both without compromise.

A recurring theme is the power of community and personalized coaching in reaching fitness milestones. Louise shares details about her upcoming group coaching programs designed to address the specific physiological needs of women, fostering connection and offering actionable guidance to drive optimum holistic results.

Whether you’re aiming to set personal records or redefining your fitness journey, this episode is filled with expert tips and encouragement to help you thrive in 2025. Tune in for a refreshing perspective on perimenopause and how to turn this season of life into an opportunity for growth and empowerment.

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

If interested in joining our Total Body Transformation program, you can email Louise directly at support@breakingthroughwellness.com  If you listened to this episode and thought, "Let's freaking go!", we welcome you in our fierce and feisty crew of ambitious active women and runners ready to level up instead of lose it!

Episode Highlights:
(0:00) Intro
(3:35) Navigating perimenopause and its impact on fitness and nutrition
(5:25) Adapting training methods for hormonal changes and performance
(8:22) Science-backed approaches to strength, running, and body composition
(13:06) The role of community in maintaining fitness and mental health
(21:24) Louise’s vision for empowering women through coaching programs
(29:50) Focusing on joyful, sustainable running practices
(34:08) Celebrating resilience and looking ahead to a strong 2025
(35:35) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16438302 Thu, 16 Jan 2025 03:00:00 -0500 2225 full false #63 - High LDL Cholesterol, Lipoprotein (a), It's Connection to Perimenopause & What We Can Do About It #63 - High LDL Cholesterol, Lipoprotein (a), It's Connection to Perimenopause & What We Can Do About It In this episode, we dive into the challenges of working with our changing hormones age 35 and beyond, aka perimenopause, and how to reclaim vibrant health through simple female-specific lifestyle, nutrition and fitness changes. Your host, Louise, a multi award-winning women's integrative health practitioner and performance scientist, shares her personal journey of overcoming hormonal imbalances, gut issues, and genetic challenges, offering practical tips to improve your health and fitness naturally.

We break down how hormonal shifts, like declining estrogen, can affect cholesterol and heart health. We explore cutting-edge biomarkers, clinical findings and what we can do about it. This episode encourages women in their 30s and beyond to take charge of their well-being with regular lab checks, proactive holistic health and performance monitoring. Instead of counterproductive messaging that medication is the only solution, the focus is on strategic nutrition, smart supplementation, and female-specific exercise strategies to feel, look and perform your best.

Another key takeaway is the importance of community. A supportive group of like-minded ambitious active women and runners can keep you motivated, share innovative tips, and empower you to stay on track during perimenopause's many ups and downs. You'll also learn actionable ways to lower LDL cholesterol, reduce inflammation, and use tools like the Function Health platform to understand your unique female physiology better.

Whether you love fitness, endurance sports, or are looking to live a long, healthy and vibrant life, this episode offers simple, empowering strategies to take control of your holistic well-being.

Join Function Health & own your health with 110+ biomarker insights with us here:  https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11

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

Save 20% off healthcare’s best supplements & wellness products with Louise’s curated picks in our Fullscript portal here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(3:16) Louise’s health journey: Overcoming hormone and fitness struggles
(6:10) Advocating for health: Navigating traditional vs. functional medicine
(7:28) Understanding LDL cholesterol: Impact of lifestyle and genetic factors
(12:17) Hormonal changes and cardiovascular risks in perimenopause
(19:13) Personalized health monitoring: Tools and platforms to try
(25:06) Dietary strategies: Reducing inflammatory foods and optimizing nutrition
(35:52) Targeted supplementation: Omega-3s, red yeast rice, and more
(43:51) Importance of community: Sharing resources and experiences
(1:02:21) 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 💬  support@breakingthroughwellness.com  

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 dive into the challenges of working with our changing hormones age 35 and beyond, aka perimenopause, and how to reclaim vibrant health through simple female-specific lifestyle, nutrition and fitness changes. Your host, Louise, a multi award-winning women's integrative health practitioner and performance scientist, shares her personal journey of overcoming hormonal imbalances, gut issues, and genetic challenges, offering practical tips to improve your health and fitness naturally.

We break down how hormonal shifts, like declining estrogen, can affect cholesterol and heart health. We explore cutting-edge biomarkers, clinical findings and what we can do about it. This episode encourages women in their 30s and beyond to take charge of their well-being with regular lab checks, proactive holistic health and performance monitoring. Instead of counterproductive messaging that medication is the only solution, the focus is on strategic nutrition, smart supplementation, and female-specific exercise strategies to feel, look and perform your best.

Another key takeaway is the importance of community. A supportive group of like-minded ambitious active women and runners can keep you motivated, share innovative tips, and empower you to stay on track during perimenopause's many ups and downs. You'll also learn actionable ways to lower LDL cholesterol, reduce inflammation, and use tools like the Function Health platform to understand your unique female physiology better.

Whether you love fitness, endurance sports, or are looking to live a long, healthy and vibrant life, this episode offers simple, empowering strategies to take control of your holistic well-being.

Join Function Health & own your health with 110+ biomarker insights with us here:  https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11

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

Save 20% off healthcare’s best supplements & wellness products with Louise’s curated picks in our Fullscript portal here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(3:16) Louise’s health journey: Overcoming hormone and fitness struggles
(6:10) Advocating for health: Navigating traditional vs. functional medicine
(7:28) Understanding LDL cholesterol: Impact of lifestyle and genetic factors
(12:17) Hormonal changes and cardiovascular risks in perimenopause
(19:13) Personalized health monitoring: Tools and platforms to try
(25:06) Dietary strategies: Reducing inflammatory foods and optimizing nutrition
(35:52) Targeted supplementation: Omega-3s, red yeast rice, and more
(43:51) Importance of community: Sharing resources and experiences
(1:02:21) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16401108 Thu, 09 Jan 2025 03:00:00 -0500 3832 full false #62 - Where to Start When Hormone or Autoimmune Blood Work Comes Back Borderline or Abnormal #62 - Where to Start When Hormone or Autoimmune Blood Work Comes Back Borderline or Abnormal In this episode, Louise opens up about her personal journey breaking through life-altering health, autoimmune, hormone, fitness and running challenges. She reflects on her recent lab results, celebrating wins like reversing hormone imbalances and managing autoimmune symptoms, while also sharing lessons learned from setbacks, frustrating poor advice, and the dismissal of her symptoms along the way.

Louise, a multi award-winning women's integrative health practitioner, performance scientist and one of the world's leading exercise physiologists, emphasizes the importance of a strategic holistic, food-first approach to improving hormone balance, gut health, metabolism and energy levels. She breaks down how simple strategies—such as writing down meals, incorporating functional foods like Brazil nuts and seeds, and responding properly to our body signals like fatigue, cravings, or inflammation—can drive meaningful change. Rejecting extreme diets, fitness fads and outdated advice, Louise advocates for sustainable, science-backed nutrition, fitness and lifestyle habits that nurture long-term health and vitality in active living.

She also highlights the benefits of her Academy, which equips active women and runners with tools to align nutrition, fitness, mind-body health and running methods with their unique female physiology, empowering us to thrive at any age! This episode is packed with practical tips, relatable struggles, and inspiration for women looking to move beyond quick fixes and embrace lasting wellness. Louise’s transparency and dedication to redefining women’s health, fitness and running make this an episode you won’t want to miss!

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading Academy & results for active women & runners age 35 & beyond.

Episode Highlights:
(0:00) Intro
(2:04) Reflections on celebrating progress and reversing hormone imbalances
(5:37) Announcement of targeted coaching program for female runners
(18:43) Setting realistic timelines for health improvements
(29:13) Practical tips for restoring hormone balance and energy
(37:19) The importance of community and support
(44:23) Seed cycling and other nutrition strategies
(54:24) The impact of small lifestyle changes, like post-meal movement
(56:41) Key takeaways on taking charge of your health journey
(1:01:24) 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 💬  support@breakingthroughwellness.com  

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 opens up about her personal journey breaking through life-altering health, autoimmune, hormone, fitness and running challenges. She reflects on her recent lab results, celebrating wins like reversing hormone imbalances and managing autoimmune symptoms, while also sharing lessons learned from setbacks, frustrating poor advice, and the dismissal of her symptoms along the way.

Louise, a multi award-winning women's integrative health practitioner, performance scientist and one of the world's leading exercise physiologists, emphasizes the importance of a strategic holistic, food-first approach to improving hormone balance, gut health, metabolism and energy levels. She breaks down how simple strategies—such as writing down meals, incorporating functional foods like Brazil nuts and seeds, and responding properly to our body signals like fatigue, cravings, or inflammation—can drive meaningful change. Rejecting extreme diets, fitness fads and outdated advice, Louise advocates for sustainable, science-backed nutrition, fitness and lifestyle habits that nurture long-term health and vitality in active living.

She also highlights the benefits of her Academy, which equips active women and runners with tools to align nutrition, fitness, mind-body health and running methods with their unique female physiology, empowering us to thrive at any age! This episode is packed with practical tips, relatable struggles, and inspiration for women looking to move beyond quick fixes and embrace lasting wellness. Louise’s transparency and dedication to redefining women’s health, fitness and running make this an episode you won’t want to miss!

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading Academy & results for active women & runners age 35 & beyond.

Episode Highlights:
(0:00) Intro
(2:04) Reflections on celebrating progress and reversing hormone imbalances
(5:37) Announcement of targeted coaching program for female runners
(18:43) Setting realistic timelines for health improvements
(29:13) Practical tips for restoring hormone balance and energy
(37:19) The importance of community and support
(44:23) Seed cycling and other nutrition strategies
(54:24) The impact of small lifestyle changes, like post-meal movement
(56:41) Key takeaways on taking charge of your health journey
(1:01:24) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16352572 Thu, 02 Jan 2025 03:00:00 -0500 3775 full false #61 - Top Cold Weather Tips to Ditch Cold Hands, Level Up Your Circulation & Physique #61 - Top Cold Weather Tips to Ditch Cold Hands, Level Up Your Circulation & Physique In this episode, we explore practical strategies to help you run through the winter months with confidence and ease. Whether you’re a seasoned runner or just starting out, you’ll find tips to stay warm, safe, and motivated—even when the temperature drops.

Our host, Louise, a leading performance scientist, exercise physiologist and women's health practitioner, shares valuable gear recommendations and simple hacks to tackle common cold-weather running challenges like freezing hands, poor circulation, and slippery conditions. From the benefits of compression stockings to layering techniques that actually work, you’ll learn how to stay comfortable and reduce your risk of injury in icy weather.

We also dive into how your body changes with age and the impact of hormones on fitness and circulation. Plus, hear a fun and inspiring take on setting pregnancy running goals and how these lessons can help all women tap into their inner strength.

If you’re looking for actionable advice and a dose of inspiration to keep moving this winter, this episode is for you. Tune in and discover how to stay active, healthy, and empowered all season long!

Find Jobst compression stockings here: https://amzn.to/4imfJpA

Explore award-winning resources & services to thrive through perimenopause with more energy, less stress and sustainable success with our new free advanced training, free nutrition guide and Badass Breakthrough Academy at https://www.breakingthroughwellness.com/

Episode Highlights:
(0:00) Intro
(2:43) Running in extreme cold: personal stories from negative 17°F runs
(5:28) Cold-weather tips: Compression stockings, circulation hacks, and safety
(6:51) Pregnancy running: Achieving marathon goals safely
(8:51) Postpartum recovery: How compression gear aids circulation and fitness
(12:07) Keeping hands warm: Gear options and cheap hacks
(14:10) Protecting lungs in cold air with buffs and gaiters
(17:43) Shoe and grip tips for icy conditions: Yak Trax and trail running shoes
(23:30) Individualized strategies for staying warm: Hot hands and temperature thresholds
(25:12) 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 💬  support@breakingthroughwellness.com  

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 practical strategies to help you run through the winter months with confidence and ease. Whether you’re a seasoned runner or just starting out, you’ll find tips to stay warm, safe, and motivated—even when the temperature drops.

Our host, Louise, a leading performance scientist, exercise physiologist and women's health practitioner, shares valuable gear recommendations and simple hacks to tackle common cold-weather running challenges like freezing hands, poor circulation, and slippery conditions. From the benefits of compression stockings to layering techniques that actually work, you’ll learn how to stay comfortable and reduce your risk of injury in icy weather.

We also dive into how your body changes with age and the impact of hormones on fitness and circulation. Plus, hear a fun and inspiring take on setting pregnancy running goals and how these lessons can help all women tap into their inner strength.

If you’re looking for actionable advice and a dose of inspiration to keep moving this winter, this episode is for you. Tune in and discover how to stay active, healthy, and empowered all season long!

Find Jobst compression stockings here: https://amzn.to/4imfJpA

Explore award-winning resources & services to thrive through perimenopause with more energy, less stress and sustainable success with our new free advanced training, free nutrition guide and Badass Breakthrough Academy at https://www.breakingthroughwellness.com/

Episode Highlights:
(0:00) Intro
(2:43) Running in extreme cold: personal stories from negative 17°F runs
(5:28) Cold-weather tips: Compression stockings, circulation hacks, and safety
(6:51) Pregnancy running: Achieving marathon goals safely
(8:51) Postpartum recovery: How compression gear aids circulation and fitness
(12:07) Keeping hands warm: Gear options and cheap hacks
(14:10) Protecting lungs in cold air with buffs and gaiters
(17:43) Shoe and grip tips for icy conditions: Yak Trax and trail running shoes
(23:30) Individualized strategies for staying warm: Hot hands and temperature thresholds
(25:12) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16333631 Thu, 26 Dec 2024 03:00:00 -0500 1603 full false #60 - Cutting-Edge Gut Health Strategies to Feel, Look & Perform Your Best #60 - Cutting-Edge Gut Health Strategies to Feel, Look & Perform Your Best Seeking support to thrive through perimenopause with more energy, less stress and sustainable success? My free nutrition guide and award-winning 1:1 Academy are for you at https://www.breakingthroughwellness.com/

Get our podcast listener discount of 20% off Kion’s high-quality clean whey protein, essential aminos, creatine, colostrum and more at https://www.getkion.com/maximizing 

In this episode, Louise – one of the world’s leading fitness experts and women's integrative health practitioners – explore the profound impact of gut health on energy, hormonal balance, and overall well-being. She unpacks cutting-edge practical strategies to optimize your gut health, such as best practice dosing and types of fermented foods to add to your diet, finding the right balance of exercise-induced stress, and reducing inflammation. The discussion sheds light on novel strategies to thrive through perimenopause using easy, science-backed methods shared by leading experts.

You'll gain actionable insights into selecting and incorporating fermented foods like sauerkraut, kefir, or Bulgarian yogurt into your daily routine. Discover how exercise, when done in the right dose, can enhance gut health and reduce inflammation, supporting both physical and emotional well-being. Additionally, explore nuances specific to dedicated runners and fitness lovers, when exercise can be counterproductive and wear away at our gut wall lining. Louise addresses the importance of recognizing gut challenges like SIBO before introducing fermented foods, ensuring a tailored and effective approach.

Whether you're an active woman, runner or simply seeking vibrant health, these strategies will empower you to achieve sustainable wellness and improved performance. Join the Breaking Through Wellness community and start transforming your health, fitness and performance with these simple, science-based approaches!

Episode Highlights:
(0:00) Intro
(3:19) Speaker’s background in health research and wellness coordination
(7:56) The foundational role of gut health in energy, hormones, and performance.
(10:15) Strategies for incorporating fermented foods into daily meals
(15:10) Signs to watch for when starting fermented foods and family health benefits
(19:00) The importance of high-quality fermented foods and their storage tips
(22:32) Inflammation reduction through gut health for thriving in perimenopause
(24:26) Introduction to the group coaching program and a call to action
(25:56) 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 💬  support@breakingthroughwellness.com  

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.

]]> Seeking support to thrive through perimenopause with more energy, less stress and sustainable success? My free nutrition guide and award-winning 1:1 Academy are for you at https://www.breakingthroughwellness.com/

Get our podcast listener discount of 20% off Kion’s high-quality clean whey protein, essential aminos, creatine, colostrum and more at https://www.getkion.com/maximizing 

In this episode, Louise – one of the world’s leading fitness experts and women's integrative health practitioners – explore the profound impact of gut health on energy, hormonal balance, and overall well-being. She unpacks cutting-edge practical strategies to optimize your gut health, such as best practice dosing and types of fermented foods to add to your diet, finding the right balance of exercise-induced stress, and reducing inflammation. The discussion sheds light on novel strategies to thrive through perimenopause using easy, science-backed methods shared by leading experts.

You'll gain actionable insights into selecting and incorporating fermented foods like sauerkraut, kefir, or Bulgarian yogurt into your daily routine. Discover how exercise, when done in the right dose, can enhance gut health and reduce inflammation, supporting both physical and emotional well-being. Additionally, explore nuances specific to dedicated runners and fitness lovers, when exercise can be counterproductive and wear away at our gut wall lining. Louise addresses the importance of recognizing gut challenges like SIBO before introducing fermented foods, ensuring a tailored and effective approach.

Whether you're an active woman, runner or simply seeking vibrant health, these strategies will empower you to achieve sustainable wellness and improved performance. Join the Breaking Through Wellness community and start transforming your health, fitness and performance with these simple, science-based approaches!

Episode Highlights:
(0:00) Intro
(3:19) Speaker’s background in health research and wellness coordination
(7:56) The foundational role of gut health in energy, hormones, and performance.
(10:15) Strategies for incorporating fermented foods into daily meals
(15:10) Signs to watch for when starting fermented foods and family health benefits
(19:00) The importance of high-quality fermented foods and their storage tips
(22:32) Inflammation reduction through gut health for thriving in perimenopause
(24:26) Introduction to the group coaching program and a call to action
(25:56) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16299690 Thu, 19 Dec 2024 03:00:00 -0500 1646 full false #59: 5 Immune Boosting Strategies to Beat Cold & Flu Season #59: 5 Immune Boosting Strategies to Beat Cold & Flu Season Links to Resources Mentioned:

Don't miss the arsenal of resources to superpower your success now available at https://www.breakingthroughwellness.com/   Our new free training is live! "How to Unlock Your Perimenopause Potential With Less Stress", plus our free nutrition guide & free 30-minute consult for those ready to join our new monthly membership or industry-leading 1:1 Academy!

Order Lifewave’s glutathione patch on our Breaking Through Wellness Lifewave website here: https://www.lifewave.com/breakingthroughwellness  Click on “Shop” then “Y-Age Product Line” to order.

Take our free masterclass on how Lifewave phototherapy patches work here: https://www.breakingthroughwellness.com/lifewave

Get 20% off Kion Aminos, Colostrum & high-quality Omega here:  https://www.getkion.com/maximizing

Get 20% our all of high-quality supplement recommendations in our Fullscript here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Take our All About Gut Health Mini Course & save $10 with coupon code “BADASS10”: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout


In this episode of Maximizing Fitness, Physique, and Running Through Perimenopause, host Louise Valentine, a multi award-winning women's integrative health practitioner and performance scientist, shares simple, science-backed tips to help active women stay healthy, balanced, and strong—especially during the colder months and holiday hustle.

Louise dives into the importance of morning nutrition to prevent hormone disruptions that can impact fat loss and muscle recovery. She also talks about boosting your immune system with tools like quality multivitamins, omega 3s, and glutathione phototherapy patches. For pre-workout fueling, she suggests amino acids paired with local honey to improve energy, immunity, and body composition.

Gut health plays a big role in immunity, and Louise clears up common myths about probiotics while offering easy-to-follow advice. Endurance athletes will appreciate her tips for avoiding post-race illness and recovering faster.

With personal stories, practical advice, and exclusive discounts on wellness tools, Louise makes it easy to take care of your health, mitigate winter illness, and thrive during the holidays—and beyond!

Episode Highlights:
(0:00) Intro
(1:59) Immune system challenges and tools for staying well
(2:44) The importance of eating whole nourishing foods and avoiding alcohol
(5:49) Glutathione patches and their multifaceted benefits
(14:36) Amino acids for recovery, immunity, and body composition
(18:23) Colostrum and gut health for active lifestyles
(19:05) Local honey and unique pre-workout fuel tips
(29:41) 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 💬  support@breakingthroughwellness.com  

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:

Don't miss the arsenal of resources to superpower your success now available at https://www.breakingthroughwellness.com/   Our new free training is live! "How to Unlock Your Perimenopause Potential With Less Stress", plus our free nutrition guide & free 30-minute consult for those ready to join our new monthly membership or industry-leading 1:1 Academy!

Order Lifewave’s glutathione patch on our Breaking Through Wellness Lifewave website here: https://www.lifewave.com/breakingthroughwellness  Click on “Shop” then “Y-Age Product Line” to order.

Take our free masterclass on how Lifewave phototherapy patches work here: https://www.breakingthroughwellness.com/lifewave

Get 20% off Kion Aminos, Colostrum & high-quality Omega here:  https://www.getkion.com/maximizing

Get 20% our all of high-quality supplement recommendations in our Fullscript here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Take our All About Gut Health Mini Course & save $10 with coupon code “BADASS10”: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout


In this episode of Maximizing Fitness, Physique, and Running Through Perimenopause, host Louise Valentine, a multi award-winning women's integrative health practitioner and performance scientist, shares simple, science-backed tips to help active women stay healthy, balanced, and strong—especially during the colder months and holiday hustle.

Louise dives into the importance of morning nutrition to prevent hormone disruptions that can impact fat loss and muscle recovery. She also talks about boosting your immune system with tools like quality multivitamins, omega 3s, and glutathione phototherapy patches. For pre-workout fueling, she suggests amino acids paired with local honey to improve energy, immunity, and body composition.

Gut health plays a big role in immunity, and Louise clears up common myths about probiotics while offering easy-to-follow advice. Endurance athletes will appreciate her tips for avoiding post-race illness and recovering faster.

With personal stories, practical advice, and exclusive discounts on wellness tools, Louise makes it easy to take care of your health, mitigate winter illness, and thrive during the holidays—and beyond!

Episode Highlights:
(0:00) Intro
(1:59) Immune system challenges and tools for staying well
(2:44) The importance of eating whole nourishing foods and avoiding alcohol
(5:49) Glutathione patches and their multifaceted benefits
(14:36) Amino acids for recovery, immunity, and body composition
(18:23) Colostrum and gut health for active lifestyles
(19:05) Local honey and unique pre-workout fuel tips
(29:41) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16257416 Thu, 12 Dec 2024 03:00:00 -0500 1872 full false #58 - Insights Into Blood Sugar Chaos for Runners & Fitness Lovers #58 - Insights Into Blood Sugar Chaos for Runners & Fitness Lovers In this episode, we explore the surprising ways that running and intense exercise can affect women's health, hormones and blood sugar, especially during perimenopause. Our host, Louise, one of the world’s leading experts for perimenopausal active women and runners, shares practical lessons from her 21 years' experience, shedding light on the hidden challenges faced by dedicated runners, marathoners, ultra-runners, and fitness enthusiasts. While staying active is crucial for overall health, high training volume combined with lack of strategic nutrition to support our best energy, metabolism and health can disrupt blood sugar levels, throw hormones off balance, and harm gut health.

The conversation highlights how intense workouts like running and HIIT can place extra stress on the body during sensitive life stages. Symptoms like energy crashes, brain fog, an increasing A1C biomarker and weight gain often point to deeper hormonal or blood sugar issues. A balanced diet, including strategic carbohydrate timing and type, is key to maintaining energy, fitness and hormone health. To build a healthy relationship with running, it's essential to listen to your body, manage holistic lifestyle stressors and adapt training routines when needed. The episode underscores the value of addressing these concerns through a personalized, whole foods first approach to achieve sustainable well-being.

If seeking support to thrive through perimenopause with more energy, less stress and sustainable success, our new free training, free nutrition guide and world-leading Academy are for you at https://www.breakingthroughwellness.com/

Episode Highlights:
(0:00) Intro
(3:27) Benefits of exercise for gut health vs. risks of overtraining
(6:19) Misconceptions about fitness and symptoms of "blood sugar chaos."
(10:55) Managing stress holistically to support hormones and longevity
(19:56) Reintroducing carbohydrates for energy and hormonal health
(26:02) Recognizing when running takes more than it gives
(32:52) A sustainable, slow approach to restoring health and fitness
(34:21) 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 💬  support@breakingthroughwellness.com  

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 surprising ways that running and intense exercise can affect women's health, hormones and blood sugar, especially during perimenopause. Our host, Louise, one of the world’s leading experts for perimenopausal active women and runners, shares practical lessons from her 21 years' experience, shedding light on the hidden challenges faced by dedicated runners, marathoners, ultra-runners, and fitness enthusiasts. While staying active is crucial for overall health, high training volume combined with lack of strategic nutrition to support our best energy, metabolism and health can disrupt blood sugar levels, throw hormones off balance, and harm gut health.

The conversation highlights how intense workouts like running and HIIT can place extra stress on the body during sensitive life stages. Symptoms like energy crashes, brain fog, an increasing A1C biomarker and weight gain often point to deeper hormonal or blood sugar issues. A balanced diet, including strategic carbohydrate timing and type, is key to maintaining energy, fitness and hormone health. To build a healthy relationship with running, it's essential to listen to your body, manage holistic lifestyle stressors and adapt training routines when needed. The episode underscores the value of addressing these concerns through a personalized, whole foods first approach to achieve sustainable well-being.

If seeking support to thrive through perimenopause with more energy, less stress and sustainable success, our new free training, free nutrition guide and world-leading Academy are for you at https://www.breakingthroughwellness.com/

Episode Highlights:
(0:00) Intro
(3:27) Benefits of exercise for gut health vs. risks of overtraining
(6:19) Misconceptions about fitness and symptoms of "blood sugar chaos."
(10:55) Managing stress holistically to support hormones and longevity
(19:56) Reintroducing carbohydrates for energy and hormonal health
(26:02) Recognizing when running takes more than it gives
(32:52) A sustainable, slow approach to restoring health and fitness
(34:21) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16199481 Thu, 05 Dec 2024 03:00:00 -0500 2152 full false #57 - The Science of Why Every Diet We've Done Has Screwed Our Health & Hormones #57 - The Science of Why Every Diet We've Done Has Screwed Our Health & Hormones In this episode, our host breaks down common myths about women’s health and fat loss, sharing insights from over 20 years of experience as one of the world’s leading health, fitness and performance experts. She includes examples from her own personal journey and coaching 1,000s of athletes, active women, fitness lovers and recreational runners throughout the world. She shares how to overcome hormonal imbalances and metabolic issues caused by outdated diet trends, offering a fresh, science-backed approach designed for women.

You’ll discover:

  • Why traditional diets often fail women and cause lasting harm
  • How hormones, metabolism, and gut health play a key role in fat loss
  • The risks of low-fat diets, extreme calorie cuts, and fasting for active women
  • How to fuel your body for energy, performance, and long-term results
  • The importance of mental health and healing from past diet struggles

This episode is a must-listen for women ready to take control of their health, reset their bodies, and embrace a sustainable, holistic approach that works with their unique biology. Whether you’re tired of failed diets or want to learn how to thrive, you’ll leave feeling inspired and ready to succeed.

Don't miss our new group coaching program, free training How to Unlock Your Perimenopause Potential With Less Stress and free nutrition guide at https://www.breakingthroughwellness.com/


Episode Highlights:
(0:00) Intro
(3:28) Louise’s journey: From corporate to creating Breaking Through Wellness
(8:19) The foundation of female health: Energy, hormones, metabolism, and gut health
(12:41) Why low-fat diets fail women and harm hormonal health
(18:02) The truth about low-carb diets, gut health, and hormone disruption
(22:25) Rethinking fat loss for high-stress, active women
(28:35) Insights on GLP-1 medications: What you need to know
(34:20) Why cookie-cutter programs fail athletes and runners
(38:24) 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 💬  support@breakingthroughwellness.com  

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, our host breaks down common myths about women’s health and fat loss, sharing insights from over 20 years of experience as one of the world’s leading health, fitness and performance experts. She includes examples from her own personal journey and coaching 1,000s of athletes, active women, fitness lovers and recreational runners throughout the world. She shares how to overcome hormonal imbalances and metabolic issues caused by outdated diet trends, offering a fresh, science-backed approach designed for women.

You’ll discover:

  • Why traditional diets often fail women and cause lasting harm
  • How hormones, metabolism, and gut health play a key role in fat loss
  • The risks of low-fat diets, extreme calorie cuts, and fasting for active women
  • How to fuel your body for energy, performance, and long-term results
  • The importance of mental health and healing from past diet struggles

This episode is a must-listen for women ready to take control of their health, reset their bodies, and embrace a sustainable, holistic approach that works with their unique biology. Whether you’re tired of failed diets or want to learn how to thrive, you’ll leave feeling inspired and ready to succeed.

Don't miss our new group coaching program, free training How to Unlock Your Perimenopause Potential With Less Stress and free nutrition guide at https://www.breakingthroughwellness.com/


Episode Highlights:
(0:00) Intro
(3:28) Louise’s journey: From corporate to creating Breaking Through Wellness
(8:19) The foundation of female health: Energy, hormones, metabolism, and gut health
(12:41) Why low-fat diets fail women and harm hormonal health
(18:02) The truth about low-carb diets, gut health, and hormone disruption
(22:25) Rethinking fat loss for high-stress, active women
(28:35) Insights on GLP-1 medications: What you need to know
(34:20) Why cookie-cutter programs fail athletes and runners
(38:24) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16180016 Thu, 28 Nov 2024 03:00:00 -0500 2394 full false #56 - How to Come Back From RED-S, Lost Periods & Fat Loss Without Regaining Fat #56 - How to Come Back From RED-S, Lost Periods & Fat Loss Without Regaining Fat Don't miss the arsenal of resources to superpower your success now available at https://www.breakingthroughwellness.com/  alongside our free nutrition guide and 30-minute consult for those ready to join our industry-leading 1:1 Academy!

Get 20% off Kion Aminos with our podcast listener discount here: https://www.getkion.com/maximizing

Explore our hand-picked high-quality supplements & save 20% here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start


In this episode, Louise and Amy address a deeply personal and relatable question from one podcast listener, “R,” who is navigating the complex challenges of fitness, fat loss and hormone balance during perimenopause. She opens up about her struggle with symptoms after hormone damage due to fasting, having achieved fat loss but unfortunately alongside muscle loss, energy depletion and the loss of her menstrual cycle—all while managing a highly active lifestyle.

Get ready to learn how to come back strong without misleading and outdated advice!

Louise, as one of the world’s leading health, fitness and performance experts, together with co-practitioner Amy, take a thoughtful and holistic approach to understanding the root causes behind these issues, diving into the physiological shifts that occur during perimenopause and how they impact overall health. From the science of hormonal changes to the role of nutrition, exercise and stress management, we explore practical strategies tailored to help “R” restore her health, build strength and feel empowered in her body again. Whether you’re in a similar season of life or supporting someone who is, this episode is packed with insights and actionable tips to inspire confidence, balance and the art of coming back strong to feel, look and perform your best at ANY age!


Episode Highlights:
(0:00) Intro 
(4:16) Building a supportive community: why connection matters in fitness and health
(9:27) R's story: weight loss, muscle depletion, and navigating perimenopause
(12:10) The hidden dangers of extreme dieting and fast weight loss for women
(18:24) Strategic nutrition: titrating calories and balancing hormones
(28:08) The role of supplementation and how a multivitamin supports recovery
(34:14) Busting fitness myths: less cardio, more strength for women over 40
(44:34) Customizing your fitness and nutrition plan to fit your body and goals
(48:44) 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 💬  support@breakingthroughwellness.com  

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.

]]> Don't miss the arsenal of resources to superpower your success now available at https://www.breakingthroughwellness.com/  alongside our free nutrition guide and 30-minute consult for those ready to join our industry-leading 1:1 Academy!

Get 20% off Kion Aminos with our podcast listener discount here: https://www.getkion.com/maximizing

Explore our hand-picked high-quality supplements & save 20% here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start


In this episode, Louise and Amy address a deeply personal and relatable question from one podcast listener, “R,” who is navigating the complex challenges of fitness, fat loss and hormone balance during perimenopause. She opens up about her struggle with symptoms after hormone damage due to fasting, having achieved fat loss but unfortunately alongside muscle loss, energy depletion and the loss of her menstrual cycle—all while managing a highly active lifestyle.

Get ready to learn how to come back strong without misleading and outdated advice!

Louise, as one of the world’s leading health, fitness and performance experts, together with co-practitioner Amy, take a thoughtful and holistic approach to understanding the root causes behind these issues, diving into the physiological shifts that occur during perimenopause and how they impact overall health. From the science of hormonal changes to the role of nutrition, exercise and stress management, we explore practical strategies tailored to help “R” restore her health, build strength and feel empowered in her body again. Whether you’re in a similar season of life or supporting someone who is, this episode is packed with insights and actionable tips to inspire confidence, balance and the art of coming back strong to feel, look and perform your best at ANY age!


Episode Highlights:
(0:00) Intro 
(4:16) Building a supportive community: why connection matters in fitness and health
(9:27) R's story: weight loss, muscle depletion, and navigating perimenopause
(12:10) The hidden dangers of extreme dieting and fast weight loss for women
(18:24) Strategic nutrition: titrating calories and balancing hormones
(28:08) The role of supplementation and how a multivitamin supports recovery
(34:14) Busting fitness myths: less cardio, more strength for women over 40
(44:34) Customizing your fitness and nutrition plan to fit your body and goals
(48:44) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16136480 Thu, 21 Nov 2024 03:00:00 -0500 3015 full false #55 - Nuances of HIIT Based Strength Training & Running #55 - Nuances of HIIT Based Strength Training & Running In this episode, learn practical science-backed tips for recreational female runners. As a leading health, fitness, and women's integrative health expert, Louise clears up fitness myths and highlights why specific strength training strategies are key for women 35 and older. She explains why traditional high-intensity strength and cardio workouts may not be the best for runners, who already deal with high stress from endurance training. Instead, she recommends a balanced approach that includes targeted strength training, hormone-friendly running, nutrition, and lifestyle adjustments.

Listeners will learn how to manage stress, select running-specific exercises to prevent injury, and maximize energy, muscle, and fat loss. Louise also introduces the Breaking Through Wellness membership, offering runners and active women customized resources like metabolic conditioning, sports nutrition timing, integrative women's health education, done-for-you strength training workouts, strategic running programs for females, and coaching calls to optimize performance and well-being age 35 and beyond. Tune in to make fitness simple, strategic, and specific to you to crush your goals with less stress!

Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to join our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women, healthcare professionals and runners is filling fast, so don't wait!

Save 20% on Kion’s science-backed aminos supplement & clean products to superpower & unlock your perimenopause potential here.


Episode Highlights:
(0:00) Intro
(5:02) Personal journey: Lessons from career in sports science
(7:32) Cutting-edge science in women's fitness
(8:46) Achieving quick results through community-driven programs
(12:15) The field vs. the science: Breaking Through Wellness insights
(19:21) Importance of specific strength training for runners
(23:31) The pitfalls of HIIT for recreational runners
(27:19) Effective metabolic conditioning methods
(31:01) 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 💬  support@breakingthroughwellness.com  

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, learn practical science-backed tips for recreational female runners. As a leading health, fitness, and women's integrative health expert, Louise clears up fitness myths and highlights why specific strength training strategies are key for women 35 and older. She explains why traditional high-intensity strength and cardio workouts may not be the best for runners, who already deal with high stress from endurance training. Instead, she recommends a balanced approach that includes targeted strength training, hormone-friendly running, nutrition, and lifestyle adjustments.

Listeners will learn how to manage stress, select running-specific exercises to prevent injury, and maximize energy, muscle, and fat loss. Louise also introduces the Breaking Through Wellness membership, offering runners and active women customized resources like metabolic conditioning, sports nutrition timing, integrative women's health education, done-for-you strength training workouts, strategic running programs for females, and coaching calls to optimize performance and well-being age 35 and beyond. Tune in to make fitness simple, strategic, and specific to you to crush your goals with less stress!

Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to join our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women, healthcare professionals and runners is filling fast, so don't wait!

Save 20% on Kion’s science-backed aminos supplement & clean products to superpower & unlock your perimenopause potential here.


Episode Highlights:
(0:00) Intro
(5:02) Personal journey: Lessons from career in sports science
(7:32) Cutting-edge science in women's fitness
(8:46) Achieving quick results through community-driven programs
(12:15) The field vs. the science: Breaking Through Wellness insights
(19:21) Importance of specific strength training for runners
(23:31) The pitfalls of HIIT for recreational runners
(27:19) Effective metabolic conditioning methods
(31:01) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16095109 Thu, 14 Nov 2024 03:00:00 -0500 1952 full false #54 - Shocking Truths About Gut Health Every Woman Needs to Know #54 - Shocking Truths About Gut Health Every Woman Needs to Know If tired of unresolved symptoms like fatigue, bloating, brain fog or fitness decline, this episode offers a fresh, holistic approach to understanding your body to feel, look and perform your best!

Save on our All About Gut Health: How to Support & Restore It (without having to hire us!) mini course with code “EMPOWERMENT20” here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

In this episode, we break down cutting-edge gut health science and why it’s an essential pillar for vibrant well-being, fitness and performance during perimenopause. Louise, one of the world’s leading integrative health practitioners, shares practical tips to support, protect and restore gut health, from day-to-day lifestyle habits to addressing known gut imbalances and challenges. She explains how gut health affects everything from digestion and immunity to mental clarity, mood and hormones—and how issues like fatigue, fat gain, poor sleep, fitness decline, muscle loss and hormone imbalances often start in the gut.

Louise clears up common myths and outdated practices, revealing why gut health is key to energy, blood sugar, inflammation and hormone balance. She also introduces the simple science-backed three-month process needed to restore gut health with sustainable success. As a leading expert who's empowered 100s to maximize their gut health, the many benefits of joining the Breaking Through Wellness Community for personalized support, strategies relative to active women and curated food lists takes it to the next level of whole-person care.

Key takeaways include the power of customized nutrition to support your activity level and unique symptoms, how to recognize little known gut-related symptoms and symptoms that we think are a lifelong diagnosis which may just be poor gut health that needs our support.  Get ready to learn how to avoid gut-damaging foods and small lifestyle tweaks like mindful eating, proper fueling around exercise sessions and stress management that can change the game.

If ready to join a community of active women, healthcare professionals and runners who confidently know how to maximize their holistic health and fitness, get a free 30-minute consult and join us today in our new Membership or industry-leading 1:1 Academy at BreakingThroughWellness.com today!


Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing


Episode Highlights:
(0:00) Intro
(2:08) Introduction to the All About Gut Health Masterclass
(3:24) Personal journey with gut health and professional insights
(4:50) Overview of resources: membership benefits, Q&A calls, food lists
(6:10) Gut health importance and program disclaimer
(9:22) Combining integrative health with traditional medicine 
(12:49) How gut health affects overall wellness
(18:51) Foods and habits to support gut health
(22:31) Day-to-day strategies for improving gut health
(24:14) Impact of stress and eating habits on digestion
(33:19) How stress and exercise affect gut health
(45:25) Early life factors influencing gut microbiome
(55:07) Limitations of food sensitivity tests and true root causes
(1:04:00) 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 💬  support@breakingthroughwellness.com  

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.

]]> If tired of unresolved symptoms like fatigue, bloating, brain fog or fitness decline, this episode offers a fresh, holistic approach to understanding your body to feel, look and perform your best!

Save on our All About Gut Health: How to Support & Restore It (without having to hire us!) mini course with code “EMPOWERMENT20” here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

In this episode, we break down cutting-edge gut health science and why it’s an essential pillar for vibrant well-being, fitness and performance during perimenopause. Louise, one of the world’s leading integrative health practitioners, shares practical tips to support, protect and restore gut health, from day-to-day lifestyle habits to addressing known gut imbalances and challenges. She explains how gut health affects everything from digestion and immunity to mental clarity, mood and hormones—and how issues like fatigue, fat gain, poor sleep, fitness decline, muscle loss and hormone imbalances often start in the gut.

Louise clears up common myths and outdated practices, revealing why gut health is key to energy, blood sugar, inflammation and hormone balance. She also introduces the simple science-backed three-month process needed to restore gut health with sustainable success. As a leading expert who's empowered 100s to maximize their gut health, the many benefits of joining the Breaking Through Wellness Community for personalized support, strategies relative to active women and curated food lists takes it to the next level of whole-person care.

Key takeaways include the power of customized nutrition to support your activity level and unique symptoms, how to recognize little known gut-related symptoms and symptoms that we think are a lifelong diagnosis which may just be poor gut health that needs our support.  Get ready to learn how to avoid gut-damaging foods and small lifestyle tweaks like mindful eating, proper fueling around exercise sessions and stress management that can change the game.

If ready to join a community of active women, healthcare professionals and runners who confidently know how to maximize their holistic health and fitness, get a free 30-minute consult and join us today in our new Membership or industry-leading 1:1 Academy at BreakingThroughWellness.com today!


Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing


Episode Highlights:
(0:00) Intro
(2:08) Introduction to the All About Gut Health Masterclass
(3:24) Personal journey with gut health and professional insights
(4:50) Overview of resources: membership benefits, Q&A calls, food lists
(6:10) Gut health importance and program disclaimer
(9:22) Combining integrative health with traditional medicine 
(12:49) How gut health affects overall wellness
(18:51) Foods and habits to support gut health
(22:31) Day-to-day strategies for improving gut health
(24:14) Impact of stress and eating habits on digestion
(33:19) How stress and exercise affect gut health
(45:25) Early life factors influencing gut microbiome
(55:07) Limitations of food sensitivity tests and true root causes
(1:04:00) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16056189 Thu, 07 Nov 2024 03:00:00 -0500 3930 full false #53 - Two Nurses Exploring The Art & Science of Holistic Modalities #53 - Two Nurses Exploring The Art & Science of Holistic Modalities Save $20 on our All About Gut Health: How to Support & Restore It mini course with code “EMPOWERMENT20” here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Save 20% off Seed’s gut health support supplements (& 20% off ALL supplements!) in our FullScript under “Favorites” here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 


In this episode of Maximizing Fitness, Physique, and Running Through Perimenopause, Louise - as one of the world's leading exercise physiologists and integrative health practitioners joins Trish and Julie, hosts of The Wellness Empowerment Project, as they dive into the complex world of women’s health. 

Louise shares her personal journey overcoming health, fitness and running obstacles and offers actionable advice for women to support their hormones and gut health naturally. She breaks down myths around probiotics, explains how cortisol impacts hormones, and highlights the power of food as medicine, especially for active women over 35. Louise covers strategies like seed cycling, managing cortisol, and balancing blood sugar to mitigate perimenopause symptoms.

Louise also discusses the benefits of prioritizing whole foods over quick-fix supplements, providing a holistic path toward wellness and unlocking your best fitness, regardless of your age, setbacks or a busy life. Listen in to discover science-backed ways to work with your female body and build a resilient, health-focused lifestyle.

Tune into the Wellness Empowerment Project here: https://podcasts.apple.com/us/podcast/the-wellness-empowerment-project-two-nurses-exploring/id1707764069

Episode Highlights:
(0:00) Introduction to The Wellness Empowerment Project
(2:08) Louise Valentine’s background and health journey
(4:46) Overcoming health obstacles and navigating early perimenopause
(8:32) Understanding gut health and the role of food
(10:55) Louise’s approach to a three-phase gut repair process
(15:16) Balancing hormones through diet and lifestyle
(22:28) Explanation of the "cortisol steal" and its effects
(27:50) Impact of intermittent fasting on women’s hormones
(32:30) Seed cycling and its benefits
(37:11) Birth control as a common prescription and its long-term effects
(39:04) Discussion on the transition to hormone replacement therapy (HRT)
(43:36) 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 💬  support@breakingthroughwellness.com  

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.

]]> Save $20 on our All About Gut Health: How to Support & Restore It mini course with code “EMPOWERMENT20” here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Save 20% off Seed’s gut health support supplements (& 20% off ALL supplements!) in our FullScript under “Favorites” here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start 


In this episode of Maximizing Fitness, Physique, and Running Through Perimenopause, Louise - as one of the world's leading exercise physiologists and integrative health practitioners joins Trish and Julie, hosts of The Wellness Empowerment Project, as they dive into the complex world of women’s health. 

Louise shares her personal journey overcoming health, fitness and running obstacles and offers actionable advice for women to support their hormones and gut health naturally. She breaks down myths around probiotics, explains how cortisol impacts hormones, and highlights the power of food as medicine, especially for active women over 35. Louise covers strategies like seed cycling, managing cortisol, and balancing blood sugar to mitigate perimenopause symptoms.

Louise also discusses the benefits of prioritizing whole foods over quick-fix supplements, providing a holistic path toward wellness and unlocking your best fitness, regardless of your age, setbacks or a busy life. Listen in to discover science-backed ways to work with your female body and build a resilient, health-focused lifestyle.

Tune into the Wellness Empowerment Project here: https://podcasts.apple.com/us/podcast/the-wellness-empowerment-project-two-nurses-exploring/id1707764069

Episode Highlights:
(0:00) Introduction to The Wellness Empowerment Project
(2:08) Louise Valentine’s background and health journey
(4:46) Overcoming health obstacles and navigating early perimenopause
(8:32) Understanding gut health and the role of food
(10:55) Louise’s approach to a three-phase gut repair process
(15:16) Balancing hormones through diet and lifestyle
(22:28) Explanation of the "cortisol steal" and its effects
(27:50) Impact of intermittent fasting on women’s hormones
(32:30) Seed cycling and its benefits
(37:11) Birth control as a common prescription and its long-term effects
(39:04) Discussion on the transition to hormone replacement therapy (HRT)
(43:36) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-16009131 Thu, 31 Oct 2024 03:00:00 -0400 2929 full false #52 - One-Year Anniversary Special: Our New Membership to Rewrite Perimenopause Outcomes Throughout the World! #52 - One-Year Anniversary Special: Our New Membership to Rewrite Perimenopause Outcomes Throughout the World! In this milestone episode, host Louise Valentine celebrates the podcast’s one-year anniversary, reflects on major personal and business breakthroughs, and announces exciting new developments. She talks about the challenges of navigating perimenopause conflicting information, misleading sleazy marketing, dealing with frustrating hormonal changes, and cutting through the confusion around women's health. 

Louise opens up about her journey as one of the world’s leading health and fitness experts, and, with co-host Amy, introduces a new membership program aimed at empowering active women 35 and older to manage their fitness, nutrition, hormones and running with evidence-based strategies, simplicity and life-changing ease.

Key topics include tips for restoring our best hormones, metabolism and gut health, preventing injuries, and building a sustainable fitness routine that drives best body composition, fat loss and performance results. Louise also highlights the importance of creating a supportive community where women can learn, grow, and thrive during perimenopause and beyond. As you tune in, get ready to hear the little known sides of health and fitness that are holding strong wellness-minded active women back.

Ready to unlock your best with a hell of a lot less stress? 

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women, healthcare professionals and runners is filling fast, so don't wait!

Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing

Episode Highlights:
(0:00) Intro
(2:46) Breaking Through Wellness mission and personal breakthrough
(5:46) Addressing the needs of active women in perimenopause
(7:43) The importance of personalized coaching for fitness results
(13:19) The frustration of navigating misinformation in women’s health
(20:34) The power of fitness for mental health and well-being
(26:42) Building a supportive community for women in perimenopause
(36:13) Introduction of the new membership program and its benefits
(1:21:36) 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 💬  support@breakingthroughwellness.com  

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 milestone episode, host Louise Valentine celebrates the podcast’s one-year anniversary, reflects on major personal and business breakthroughs, and announces exciting new developments. She talks about the challenges of navigating perimenopause conflicting information, misleading sleazy marketing, dealing with frustrating hormonal changes, and cutting through the confusion around women's health. 

Louise opens up about her journey as one of the world’s leading health and fitness experts, and, with co-host Amy, introduces a new membership program aimed at empowering active women 35 and older to manage their fitness, nutrition, hormones and running with evidence-based strategies, simplicity and life-changing ease.

Key topics include tips for restoring our best hormones, metabolism and gut health, preventing injuries, and building a sustainable fitness routine that drives best body composition, fat loss and performance results. Louise also highlights the importance of creating a supportive community where women can learn, grow, and thrive during perimenopause and beyond. As you tune in, get ready to hear the little known sides of health and fitness that are holding strong wellness-minded active women back.

Ready to unlock your best with a hell of a lot less stress? 

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women, healthcare professionals and runners is filling fast, so don't wait!

Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing

Episode Highlights:
(0:00) Intro
(2:46) Breaking Through Wellness mission and personal breakthrough
(5:46) Addressing the needs of active women in perimenopause
(7:43) The importance of personalized coaching for fitness results
(13:19) The frustration of navigating misinformation in women’s health
(20:34) The power of fitness for mental health and well-being
(26:42) Building a supportive community for women in perimenopause
(36:13) Introduction of the new membership program and its benefits
(1:21:36) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15971617 Thu, 24 Oct 2024 03:00:00 -0400 4988 full false #51 - Chrissy's Success Story: From Belly Fat, Mood Swings & Blah to Vibrant, Healthy, Happy & Fit For Life #51 - Chrissy's Success Story: From Belly Fat, Mood Swings & Blah to Vibrant, Healthy, Happy & Fit For Life In this episode, Louise shares another success story from the Badass Breakthrough Academy, featuring Chrissy, a yoga instructor and studio owner. She shares how personalized coaching helped her navigate the challenges of perimenopause and menopause, including hormonal changes, weight gain, mood swings, joint pain and unexpected mental health impacts. Chrissy highlights the importance of customizing fitness and nutrition plans to suit individual needs instead of relying on one-size-fits-all programs.

Key tips include balancing blood sugar, reducing inflammation, and adding practical health hacks to a busy life. Chrissy stresses that strength training as we age isn't just about getting stronger—it's about building resilience and balance. They also talk about the benefits of shorter, consistent workouts, keeping muscles and bones healthy, and pacing exercises for long-term success.

Focusing on body positivity and embracing life’s changes, Louise, as one of the world’s leading health and fitness experts, also explores the freedom that comes with self-acceptance and learning how to work with your unique female body's changing needs in a way that fits your lifestyle for realistically sustainable success. Together, they encourage active women to take charge of their holistic well-being and confidently embrace their unique journeys. Join us for this empowering discussion full of practical tips for unstoppable health and fitness at any age.

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women and runners is filling fast, so don't wait!

Learn more about Chrissy's virtual yoga, reiki and self-care support for busy women and active moms here: https://www.ahealthyandhappyyou.com/ Follow Chrissy on Instagram here: https://www.instagram.com/ahealthyandhappyyou/

Episode Highlights:
(0:00) Intro to Chrissy and her fitness journey
(4:55) Struggles with perimenopause symptoms and weight gain
(9:53) The benefits of personalized coaching and lifestyle changes
(11:56) Understanding the importance of carbs and balancing blood sugar
(16:23) Practical hacks for incorporating health into daily life
(28:23) Reducing inflammation and managing hot flashes naturally
(32:078) The power of advocating for your health and personal care
(59:13) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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 shares another success story from the Badass Breakthrough Academy, featuring Chrissy, a yoga instructor and studio owner. She shares how personalized coaching helped her navigate the challenges of perimenopause and menopause, including hormonal changes, weight gain, mood swings, joint pain and unexpected mental health impacts. Chrissy highlights the importance of customizing fitness and nutrition plans to suit individual needs instead of relying on one-size-fits-all programs.

Key tips include balancing blood sugar, reducing inflammation, and adding practical health hacks to a busy life. Chrissy stresses that strength training as we age isn't just about getting stronger—it's about building resilience and balance. They also talk about the benefits of shorter, consistent workouts, keeping muscles and bones healthy, and pacing exercises for long-term success.

Focusing on body positivity and embracing life’s changes, Louise, as one of the world’s leading health and fitness experts, also explores the freedom that comes with self-acceptance and learning how to work with your unique female body's changing needs in a way that fits your lifestyle for realistically sustainable success. Together, they encourage active women to take charge of their holistic well-being and confidently embrace their unique journeys. Join us for this empowering discussion full of practical tips for unstoppable health and fitness at any age.

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women and runners is filling fast, so don't wait!

Learn more about Chrissy's virtual yoga, reiki and self-care support for busy women and active moms here: https://www.ahealthyandhappyyou.com/ Follow Chrissy on Instagram here: https://www.instagram.com/ahealthyandhappyyou/

Episode Highlights:
(0:00) Intro to Chrissy and her fitness journey
(4:55) Struggles with perimenopause symptoms and weight gain
(9:53) The benefits of personalized coaching and lifestyle changes
(11:56) Understanding the importance of carbs and balancing blood sugar
(16:23) Practical hacks for incorporating health into daily life
(28:23) Reducing inflammation and managing hot flashes naturally
(32:078) The power of advocating for your health and personal care
(59:13) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15933307 Thu, 17 Oct 2024 03:00:00 -0400 3645 full false #50 - Secrets to Ditch Stuck Fat & Run Your Best Age 35 & Beyond #50 - Secrets to Ditch Stuck Fat & Run Your Best Age 35 & Beyond In this episode, we explore two key topics: sustainable fat loss and the reality of unlocking our running potential for women age 35 and up. Louise, an award-winning women's health expert and top Exercise Physiologist, shares how to break free from stubborn stuck fat gain and ineffective diets by tackling root causes, like hormone changes, stress, and lifestyle. She highlights the importance of strategic nutrition plans specific to your unique female physiology, simple sustainable stress management to prevent hormone havoc, and tailored exercise programming.

Additionally, Louise shares personal experience overcoming self-doubt in her own running despite a high-stress phase of life and hormone changes. If looking for practical tips to redefine your relationship with running or racing, you won't want to miss science-backed insights that give your permission to confidently release perfectionism. With a few essential mindset and training shifts, you too can be a strong, resilient and vibrantly well runner for life!

Get ready to learn why quick fixes don’t work and how a holistic approach can lead to lasting results. With real client success stories and practical tips, this episode offers clear, relatable advice to help you lose weight, boost your running, and feel your best at ANY age!

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women and runners is filling fast, so don't wait!

Episode Highlights:
(0:00) Intro
(5:28) Common fat loss struggles and ineffective diet advice
(8:44) Importance of female-specific science for fitness and nutrition
(13:49) Client success stories and holistic health approaches
(24:34) Managing stress and the impact on fat loss and hormones
(29:06) Secrets to running your best as hormones change
(42:01) Training adaptations for high-stress phases in life
(46:12) 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 💬  support@breakingthroughwellness.com  

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 two key topics: sustainable fat loss and the reality of unlocking our running potential for women age 35 and up. Louise, an award-winning women's health expert and top Exercise Physiologist, shares how to break free from stubborn stuck fat gain and ineffective diets by tackling root causes, like hormone changes, stress, and lifestyle. She highlights the importance of strategic nutrition plans specific to your unique female physiology, simple sustainable stress management to prevent hormone havoc, and tailored exercise programming.

Additionally, Louise shares personal experience overcoming self-doubt in her own running despite a high-stress phase of life and hormone changes. If looking for practical tips to redefine your relationship with running or racing, you won't want to miss science-backed insights that give your permission to confidently release perfectionism. With a few essential mindset and training shifts, you too can be a strong, resilient and vibrantly well runner for life!

Get ready to learn why quick fixes don’t work and how a holistic approach can lead to lasting results. With real client success stories and practical tips, this episode offers clear, relatable advice to help you lose weight, boost your running, and feel your best at ANY age!

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women and runners is filling fast, so don't wait!

Episode Highlights:
(0:00) Intro
(5:28) Common fat loss struggles and ineffective diet advice
(8:44) Importance of female-specific science for fitness and nutrition
(13:49) Client success stories and holistic health approaches
(24:34) Managing stress and the impact on fat loss and hormones
(29:06) Secrets to running your best as hormones change
(42:01) Training adaptations for high-stress phases in life
(46:12) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15893353 Thu, 10 Oct 2024 03:00:00 -0400 2863 full false #49 - Best Places to Start When Feeling Stress Overload, Hormone Havoc & Overwhelmed #49 - Best Places to Start When Feeling Stress Overload, Hormone Havoc & Overwhelmed When feeling stuck with information overload, a high-stress phase of life or various peri/menopause symptoms, it's easy to feel overwhelmed fast, no matter how educated or high-achieving we are! Louise, a leading women's health and fitness expert, shares the real-life struggles many women face while navigating perimenopause. She talks openly about the overwhelming effects of hormonal changes on our holistic well-being, including how quickly stress and the pressure to keep up with daily demands add up to impact our mental and physical health.

Get ready to gain practical tips for supporting your body's unique needs, managing stress, lowering cortisol, and maintaining a balanced approach to your wellness lifestyle. Louise highlights how small yet powerful actions like walking, practicing gratitude, self-love, and sticking to simple routines can bring clarity, restore hormone balance, and your body's health to achieve fitness, fat loss or running goals with greater ease. This episode is perfect for anyone trying to navigate how to work with your changing hormones despite a high-demand or high-stress phase of life to prevent burnt out, find peace, vibrance and joy again!

Know you're ready to unlock your perimenopause potential despite a high-stress or high-demand 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.

Join our How to Bring Sexy Back Masterclass: Simple Science-Backed Strategies to Maximize and Restore Libido here: https://www.breakingthroughwellness.com/offers/8EtooQWc/checkout

Episode Highlights:
(0:00) Intro
(3:07) Dealing with stress and the military spouse lifestyle
(5:48) Practical steps to mitigate stress and cortisol
(6:59) Challenges of balancing life and personal performance
(9:26) Hormonal havoc and managing change
(14:20) Key steps to reducing stress and improving health
(17:40) The power of gratitude and movement
(24:31) Restoring libido and stress management
(32:27) Final thoughts and encouragement
(33:00) 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 💬  support@breakingthroughwellness.com  

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.

]]> When feeling stuck with information overload, a high-stress phase of life or various peri/menopause symptoms, it's easy to feel overwhelmed fast, no matter how educated or high-achieving we are! Louise, a leading women's health and fitness expert, shares the real-life struggles many women face while navigating perimenopause. She talks openly about the overwhelming effects of hormonal changes on our holistic well-being, including how quickly stress and the pressure to keep up with daily demands add up to impact our mental and physical health.

Get ready to gain practical tips for supporting your body's unique needs, managing stress, lowering cortisol, and maintaining a balanced approach to your wellness lifestyle. Louise highlights how small yet powerful actions like walking, practicing gratitude, self-love, and sticking to simple routines can bring clarity, restore hormone balance, and your body's health to achieve fitness, fat loss or running goals with greater ease. This episode is perfect for anyone trying to navigate how to work with your changing hormones despite a high-demand or high-stress phase of life to prevent burnt out, find peace, vibrance and joy again!

Know you're ready to unlock your perimenopause potential despite a high-stress or high-demand 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.

Join our How to Bring Sexy Back Masterclass: Simple Science-Backed Strategies to Maximize and Restore Libido here: https://www.breakingthroughwellness.com/offers/8EtooQWc/checkout

Episode Highlights:
(0:00) Intro
(3:07) Dealing with stress and the military spouse lifestyle
(5:48) Practical steps to mitigate stress and cortisol
(6:59) Challenges of balancing life and personal performance
(9:26) Hormonal havoc and managing change
(14:20) Key steps to reducing stress and improving health
(17:40) The power of gratitude and movement
(24:31) Restoring libido and stress management
(32:27) Final thoughts and encouragement
(33:00) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15852857 Thu, 03 Oct 2024 03:00:00 -0400 2071 full false #48 AMA: Female-Specific Run Strategies to Maximize Hormones, Injury Comebacks, Cold Therapies & Creatine #48 AMA: Female-Specific Run Strategies to Maximize Hormones, Injury Comebacks, Cold Therapies & Creatine Save now on our new masterclass and detailed guide “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10

In this episode of Maximizing Fitness, Physique & Running Through Perimenopause, Louise Valentine, a world-leading Exercise Physiologist and Women's Integrative Health Practitioner, dives into female-specific health, nutrition and fitness, sharing expert insights from her Badass Breakthrough Academy group coaching session. She answers client questions on injury recovery, hormone health, supplement effectiveness, optimizing fitness, running and wellness during perimenopause.

Key topics include how to manage knee injuries, when to take rest seriously, and how to advocate for yourself in the medical system to get faster care. Louise also discusses the benefits and considerations of cold plunging, emphasizing its timing around strength training. Additionally, she explains how low-mileage yet strategic marathon training can still deliver outstanding results without exhausting your hormones.

With her wealth of experience in helping active women and runners, Louise provides science-backed advice on working with your body to enhance health, fitness and performance. This episode is packed with actionable strategies to help you thrive, whether you’re recovering from injury or aiming to optimize your health, performance and holistic well-being.

Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing

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
(4:28) Knee injury rehab and advocating for medical care
(12:42) Are cold plunges beneficial for women?
(22:26) Low-volume marathon training for women
(31:39) Creatine for women: benefits and proper usage
(38:59) 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 💬  support@breakingthroughwellness.com  

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.

]]> Save now on our new masterclass and detailed guide “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10

In this episode of Maximizing Fitness, Physique & Running Through Perimenopause, Louise Valentine, a world-leading Exercise Physiologist and Women's Integrative Health Practitioner, dives into female-specific health, nutrition and fitness, sharing expert insights from her Badass Breakthrough Academy group coaching session. She answers client questions on injury recovery, hormone health, supplement effectiveness, optimizing fitness, running and wellness during perimenopause.

Key topics include how to manage knee injuries, when to take rest seriously, and how to advocate for yourself in the medical system to get faster care. Louise also discusses the benefits and considerations of cold plunging, emphasizing its timing around strength training. Additionally, she explains how low-mileage yet strategic marathon training can still deliver outstanding results without exhausting your hormones.

With her wealth of experience in helping active women and runners, Louise provides science-backed advice on working with your body to enhance health, fitness and performance. This episode is packed with actionable strategies to help you thrive, whether you’re recovering from injury or aiming to optimize your health, performance and holistic well-being.

Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing

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
(4:28) Knee injury rehab and advocating for medical care
(12:42) Are cold plunges beneficial for women?
(22:26) Low-volume marathon training for women
(31:39) Creatine for women: benefits and proper usage
(38:59) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15809183 Thu, 26 Sep 2024 03:00:00 -0400 2430 full false #47 - How to Run Your Strongest Races & Marathons Age 35 & Beyond #47 - How to Run Your Strongest Races & Marathons Age 35 & Beyond Save now on our new masterclass “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10

In this episode, Louise shares expert advice on how women runners over 35 can adapt their training to match their changing hormones and physiology. As a multi award-winning leader in perimenopausal active women’s and runners’ fitness, she emphasizes that traditional training plans fall short and are often a root cause of frustrating symptoms, including health, fitness and expedited hormone decline.

Louise highlights the need for personalized training plans that consider your unique symptoms, health and nutrition history. Additionally, female-specific strategies focusing on "less is more" speed work, targeted tempo runs, and long-distance training change the game when looking to protect your energy, metabolism, body composition, performance and longevity in running. She stresses the importance of female-specific fueling both day-to-day and intraworkout to maintain energy, avoid burnout, and manage hormonal changes.

Mental health and emotional resilience are also crucial. Louise explores how emotional stress can affect race performance and introduces unique techniques combining foam rolling, visualization, vagus nerve support and adjusted strength training to support both mind and body.

With practical tips for protecting your physical and mental well-being, this episode empowers women to run stronger and healthier, whether you're chasing a personal best or simply love to run to protect your mental health and sanity!

Visit https://www.breakingthroughwellness.com/ for our 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
(5:33) Common challenges for women runners in perimenopause
(7:14) Shifting training approaches for better results
(9:07) Key training components: speed workouts, tempo runs, long runs
(11:10) The importance of fueling for hormonal health
(13:50) Dangers of following pro-level training plans
(19:26) Mental health’s role in marathon performance
(23:37) Adjusting training for peak performance and hormone protection
(29:48) 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 💬  support@breakingthroughwellness.com  

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.

]]> Save now on our new masterclass “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10

In this episode, Louise shares expert advice on how women runners over 35 can adapt their training to match their changing hormones and physiology. As a multi award-winning leader in perimenopausal active women’s and runners’ fitness, she emphasizes that traditional training plans fall short and are often a root cause of frustrating symptoms, including health, fitness and expedited hormone decline.

Louise highlights the need for personalized training plans that consider your unique symptoms, health and nutrition history. Additionally, female-specific strategies focusing on "less is more" speed work, targeted tempo runs, and long-distance training change the game when looking to protect your energy, metabolism, body composition, performance and longevity in running. She stresses the importance of female-specific fueling both day-to-day and intraworkout to maintain energy, avoid burnout, and manage hormonal changes.

Mental health and emotional resilience are also crucial. Louise explores how emotional stress can affect race performance and introduces unique techniques combining foam rolling, visualization, vagus nerve support and adjusted strength training to support both mind and body.

With practical tips for protecting your physical and mental well-being, this episode empowers women to run stronger and healthier, whether you're chasing a personal best or simply love to run to protect your mental health and sanity!

Visit https://www.breakingthroughwellness.com/ for our 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
(5:33) Common challenges for women runners in perimenopause
(7:14) Shifting training approaches for better results
(9:07) Key training components: speed workouts, tempo runs, long runs
(11:10) The importance of fueling for hormonal health
(13:50) Dangers of following pro-level training plans
(19:26) Mental health’s role in marathon performance
(23:37) Adjusting training for peak performance and hormone protection
(29:48) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15769225 Thu, 19 Sep 2024 03:00:00 -0400 1880 full false #46 - An Incredible Stem Cell, Longevity & Medical Breakthrough Technology #46 - An Incredible Stem Cell, Longevity & Medical Breakthrough Technology In this episode, Louise, a leading expert in women's integrative health, fitness, and performance, introduces an exciting breakthrough in healthy aging and wellness: Holistic stem cell activation patches! She explores how this profound technology uses phototherapy to naturally stimulate the body’s healing mechanisms, promoting stem cell production, reducing inflammation, pain, incredible injury recovery, skin health and more!

Louise shares personal success stories from clients and her family, highlighting the wide-ranging benefits of the X39 patch, from wrinkle reduction to improved gut health, mental health, fitness and performance. These patches are drug-free, easy to use, and affordable, making them accessible for everyday use. Louise emphasizes the importance of holistic health and the body's natural ability to heal itself, positioning LifeWave as a tool to enhance longevity and vitality.

Louise also explains how combining different LifeWave patches can target specific health concerns, from autoimmune conditions to mitigating impacts of everyday  stress, hormone decline, mold toxicity and more. Whether you're a wellness professional seeking solutions to support your clients or looking to improve your health, energy and longevity, this episode offers a clear guide to these effective, drug-free solutions.

Learn more, explore FAQs & order patches here: https://www.breakingthroughwellness.com/lifewave

Louise currently offers a free consult to ensure you are set up for success if you're interested in giving LifeWave patches a try. You'll be so glad you did!

Visit https://www.breakingthroughwellness.com/ for our 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
(5:54) Overview of LifeWave and its phototherapy technology
(8:44) How X39 patch stimulates stem cell production
(10:29) Benefits for gut health and healing
(13:21) Importance of stem cells in aging and healing
(21:43) Success stories of family and clients using LifeWave
(36:00) Benefits of X39 for bone density and muscle health
(46:01) Expecations when earing the X39
(51:38) Additional patch recommendations and health benefits
(1:07:24) 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 💬  support@breakingthroughwellness.com  

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, a leading expert in women's integrative health, fitness, and performance, introduces an exciting breakthrough in healthy aging and wellness: Holistic stem cell activation patches! She explores how this profound technology uses phototherapy to naturally stimulate the body’s healing mechanisms, promoting stem cell production, reducing inflammation, pain, incredible injury recovery, skin health and more!

Louise shares personal success stories from clients and her family, highlighting the wide-ranging benefits of the X39 patch, from wrinkle reduction to improved gut health, mental health, fitness and performance. These patches are drug-free, easy to use, and affordable, making them accessible for everyday use. Louise emphasizes the importance of holistic health and the body's natural ability to heal itself, positioning LifeWave as a tool to enhance longevity and vitality.

Louise also explains how combining different LifeWave patches can target specific health concerns, from autoimmune conditions to mitigating impacts of everyday  stress, hormone decline, mold toxicity and more. Whether you're a wellness professional seeking solutions to support your clients or looking to improve your health, energy and longevity, this episode offers a clear guide to these effective, drug-free solutions.

Learn more, explore FAQs & order patches here: https://www.breakingthroughwellness.com/lifewave

Louise currently offers a free consult to ensure you are set up for success if you're interested in giving LifeWave patches a try. You'll be so glad you did!

Visit https://www.breakingthroughwellness.com/ for our 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
(5:54) Overview of LifeWave and its phototherapy technology
(8:44) How X39 patch stimulates stem cell production
(10:29) Benefits for gut health and healing
(13:21) Importance of stem cells in aging and healing
(21:43) Success stories of family and clients using LifeWave
(36:00) Benefits of X39 for bone density and muscle health
(46:01) Expecations when earing the X39
(51:38) Additional patch recommendations and health benefits
(1:07:24) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15730561 Thu, 12 Sep 2024 03:00:00 -0400 4135 full false #45 - Candid Insights into Overeating, Gastric Surgery & GLP1s for Runners & Fitness Lovers #45 - Candid Insights into Overeating, Gastric Surgery & GLP1s for Runners & Fitness Lovers Links to Resources Mentioned:

Explore our How to Ditch Cravings & Overeating Masterclass & other mini courses here: https://www.breakingthroughwellness.com/store

Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing

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 20: My Epic Career Journey & How I Turned My Health, Hormone, Fitness & Running Breakdowns Into Breakthroughs: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000649161954

Episode 15: 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000644609076

Curious about how rapid weight loss might be affecting your muscle and bone health? In this episode, Louise dives into the risks associated with popular GLP-1 medications like Ozempic, particularly for active women and runners going through perimenopause. Drawing from her 21 years of clinical experience, Louise—a leading expert for perimenopausal active women and runners—breaks down the myths and uncovers the truth about how, in certain contexts, weight loss medications and surgeries can do more harm than good. In fact, there are many unexpected consequences for active women and runners that even the medical community never saw coming! 

Louise doesn’t just talk the talk; she also shares her personal struggles with hormonal imbalances, emotional eating, and how she’s navigated these challenges. You'll gain practical tips on overcoming late-night cravings, the importance of community support, and how to maintain healthy habits as your body changes.

This episode is a must-listen for any woman navigating perimenopause, fitness enthusiasts, or anyone who wants to stay healthy as they age. You’ll leave with a clearer understanding of your body and practical steps to enhance your wellness journey.

Episode Highlights:
(7:04) The impact of gastric sleeve surgery on fitness and nutrition
(8:19) The risks associated with GLP-1 medications like Ozempic
(10:28) Exercise effectiveness while on weight loss medications
(16:29) Practical nutrition strategies for women post-surgery
(24:36) Addressing overeating habits and their hormonal roots
(28:36) Personal story: Overcoming emotional eating triggers.
(36:26) Strategies for maintaining health and fitness in high-stress situations
(45:21) 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 💬  support@breakingthroughwellness.com  

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:

Explore our How to Ditch Cravings & Overeating Masterclass & other mini courses here: https://www.breakingthroughwellness.com/store

Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing

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 20: My Epic Career Journey & How I Turned My Health, Hormone, Fitness & Running Breakdowns Into Breakthroughs: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000649161954

Episode 15: 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000644609076

Curious about how rapid weight loss might be affecting your muscle and bone health? In this episode, Louise dives into the risks associated with popular GLP-1 medications like Ozempic, particularly for active women and runners going through perimenopause. Drawing from her 21 years of clinical experience, Louise—a leading expert for perimenopausal active women and runners—breaks down the myths and uncovers the truth about how, in certain contexts, weight loss medications and surgeries can do more harm than good. In fact, there are many unexpected consequences for active women and runners that even the medical community never saw coming! 

Louise doesn’t just talk the talk; she also shares her personal struggles with hormonal imbalances, emotional eating, and how she’s navigated these challenges. You'll gain practical tips on overcoming late-night cravings, the importance of community support, and how to maintain healthy habits as your body changes.

This episode is a must-listen for any woman navigating perimenopause, fitness enthusiasts, or anyone who wants to stay healthy as they age. You’ll leave with a clearer understanding of your body and practical steps to enhance your wellness journey.

Episode Highlights:
(7:04) The impact of gastric sleeve surgery on fitness and nutrition
(8:19) The risks associated with GLP-1 medications like Ozempic
(10:28) Exercise effectiveness while on weight loss medications
(16:29) Practical nutrition strategies for women post-surgery
(24:36) Addressing overeating habits and their hormonal roots
(28:36) Personal story: Overcoming emotional eating triggers.
(36:26) Strategies for maintaining health and fitness in high-stress situations
(45:21) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15690315 Thu, 05 Sep 2024 03:00:00 -0400 2812 full false #44 - The Cortisol Steal: What It Is, Why It Matters & How To Mitigate It #44 - The Cortisol Steal: What It Is, Why It Matters & How To Mitigate It 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 💬  support@breakingthroughwellness.com  

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.

]]> 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15644769 Thu, 29 Aug 2024 03:00:00 -0400 3019 full false #43 - Should We Sync Fat Loss Or Leaning Out Phases With Our Menstrual Cycle? #43 - Should We Sync Fat Loss Or Leaning Out Phases With Our Menstrual Cycle? 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15614051 Thu, 22 Aug 2024 03:00:00 -0400 1227 full false #42 - Root Causes Why Our Sleep Goes To Shit & What To Do About It #42 - Root Causes Why Our Sleep Goes To Shit & What To Do About It 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15583779 Thu, 15 Aug 2024 03:00:00 -0400 4990 full false #41 - Dr. Ann's Badass Breakthrough Fitness & Running Perimenopause Story #41 - Dr. Ann's Badass Breakthrough Fitness & Running Perimenopause Story 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15541385 Thu, 08 Aug 2024 03:00:00 -0400 2346 full false #40 - Example Identity & Habit Shifts To Be a Strong, Resilient & Fit Runner Age 35 & Beyond #40 - Example Identity & Habit Shifts To Be a Strong, Resilient & Fit Runner Age 35 & Beyond 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15501038 Thu, 01 Aug 2024 03:00:00 -0400 2058 full false #39 - 3 Common Nutrition Misconceptions to Ditch Right Now #39 - 3 Common Nutrition Misconceptions to Ditch Right Now 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15462763 Thu, 25 Jul 2024 03:00:00 -0400 1788 full false #38 - Hydration Tips to Crush Your Goals During Perimenopause #38 - Hydration Tips to Crush Your Goals During Perimenopause 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15425440 Thu, 18 Jul 2024 03:00:00 -0400 1728 full false #37 - 5 Root Causes Why You're Stuck in Your Health, Fitness or Running Age 35 & Beyond #37 - 5 Root Causes Why You're Stuck in Your Health, Fitness or Running Age 35 & Beyond 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15387227 Thu, 11 Jul 2024 03:00:00 -0400 2231 full false #36 - The Most Important Question To Ask So You Can Feel, Look & Perform Your Best For Life #36 - The Most Important Question To Ask So You Can Feel, Look & Perform Your Best For Life 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15345002 Thu, 04 Jul 2024 03:00:00 -0400 1769 full false #35 - Lessons Learned About Safe & Effective Fat Loss & Leaning Out For Active Women & Runners #35 - Lessons Learned About Safe & Effective Fat Loss & Leaning Out For Active Women & Runners 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15310018 Thu, 27 Jun 2024 03:00:00 -0400 4293 full false #34 - 6 Simple Steps to Crush Physique & Fat Loss Goals Despite High Life Stress #34 - 6 Simple Steps to Crush Physique & Fat Loss Goals Despite High Life Stress In this episode, Louise share 6 simple strategies to stay on track with your fat loss and fitness goals when life gets crazy.  As our hormones change, it often requires a more dialed in and dedicated approach when looking to unlock your best fit toned look, fat loss, strength or running performance. Whether you're a military spouse, a busy professional, or juggling all things hectic family sports, these tips will help you manage stress and stay on track to achieve your most vibrant health, energy and fitness results!

Louise shares expert advice for women aiming to be their best, from low stress ways to set your daily priorities to the benefits of simple meal prep and strategies to avoid feeling starved that result in unhealthy choices. Gain insights to balance strength training with cardio and running to mitigate counterproductive cortisol overload, fat gain and contributing to your own perimenopause hormone havoc hell. Learn how this is a fine line that's individual and specific to you.

You'll also learn practical tips to avoid evening hunger and maintaining a consistent sleep schedule to boost fat loss. Tune in to find out how to stay focused and achieve your goals, no matter how hectic life gets.

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
(4:54) Step 1: Morning mindset strategy
(6:21) Step 2: Meal prep and its benefits
(12:43) Step 3: Balancing strength training and cardio
(18:40) Step 4: Managing stress and cortisol response
(26:27) Step 5: Dividing dinner into two portions 
(29:25) Step 6: Prioritizing sleep
(35:54) Recap of key strategies for stress management and wellness
(39:25) Importance of community support
(40:56) 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 💬  support@breakingthroughwellness.com  

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 share 6 simple strategies to stay on track with your fat loss and fitness goals when life gets crazy.  As our hormones change, it often requires a more dialed in and dedicated approach when looking to unlock your best fit toned look, fat loss, strength or running performance. Whether you're a military spouse, a busy professional, or juggling all things hectic family sports, these tips will help you manage stress and stay on track to achieve your most vibrant health, energy and fitness results!

Louise shares expert advice for women aiming to be their best, from low stress ways to set your daily priorities to the benefits of simple meal prep and strategies to avoid feeling starved that result in unhealthy choices. Gain insights to balance strength training with cardio and running to mitigate counterproductive cortisol overload, fat gain and contributing to your own perimenopause hormone havoc hell. Learn how this is a fine line that's individual and specific to you.

You'll also learn practical tips to avoid evening hunger and maintaining a consistent sleep schedule to boost fat loss. Tune in to find out how to stay focused and achieve your goals, no matter how hectic life gets.

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
(4:54) Step 1: Morning mindset strategy
(6:21) Step 2: Meal prep and its benefits
(12:43) Step 3: Balancing strength training and cardio
(18:40) Step 4: Managing stress and cortisol response
(26:27) Step 5: Dividing dinner into two portions 
(29:25) Step 6: Prioritizing sleep
(35:54) Recap of key strategies for stress management and wellness
(39:25) Importance of community support
(40:56) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15257381 Thu, 20 Jun 2024 03:00:00 -0400 2546 full false #33 - How to Create a Ripple Effect of Unstoppable Fitness, Self-Love & Freedom From Diets in Our Family #33 - How to Create a Ripple Effect of Unstoppable Fitness, Self-Love & Freedom From Diets in Our Family In this inspiring episode, Louise and Ariel discuss how redefining your health, nutrition and fitness approach as your hormones change can positively impact your whole family. They offer advice on creating a culture of self-love, breaking away from diet culture, and adopting a holistic lifestyle that's contagious in maximizing your family's vibrant well-being, fitness and longevity.

The hosts share expert advice on best practices to teach kids about nutrition, making it engaging by connecting healthy eating and fitness to their interests and activities, including sports and play. They emphasize the importance of patience and consistency in developing these habits, as resistance is incredibly common but not impossible to overcome.  Finally, best approaches and lessons learned in inspiring your spouses' holistic nutrition, fitness, and performance habits are kept humorous and practical!

From successfully navigating perimenopausal changes in your own life, to empowering your kids, this episode is packed with insights that can help you lead by example and cultivate a healthier, happier, and high-performance home.

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
(2:50) Empowering women to lead by example
(5:09) Sustainable health changes and positive relationships with food
(7:55) Overcoming fears of past diet failures
(13:22) Educating children on health and nutrition
(18:21) Showing versus telling in modeling healthy behaviors
(22:31) Morning rehydration, stubborn spouses, and other family health practices
(26:41) Tying nutrition education to kids' interests
(30:53) Teaching kids to read food labels
(33:41) Creating a healthy home environment
(35:17) Changing taste buds and eating habits over time
(37:58) Summary of takeaways and action steps
(44:46) 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 💬  support@breakingthroughwellness.com  

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 inspiring episode, Louise and Ariel discuss how redefining your health, nutrition and fitness approach as your hormones change can positively impact your whole family. They offer advice on creating a culture of self-love, breaking away from diet culture, and adopting a holistic lifestyle that's contagious in maximizing your family's vibrant well-being, fitness and longevity.

The hosts share expert advice on best practices to teach kids about nutrition, making it engaging by connecting healthy eating and fitness to their interests and activities, including sports and play. They emphasize the importance of patience and consistency in developing these habits, as resistance is incredibly common but not impossible to overcome.  Finally, best approaches and lessons learned in inspiring your spouses' holistic nutrition, fitness, and performance habits are kept humorous and practical!

From successfully navigating perimenopausal changes in your own life, to empowering your kids, this episode is packed with insights that can help you lead by example and cultivate a healthier, happier, and high-performance home.

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
(2:50) Empowering women to lead by example
(5:09) Sustainable health changes and positive relationships with food
(7:55) Overcoming fears of past diet failures
(13:22) Educating children on health and nutrition
(18:21) Showing versus telling in modeling healthy behaviors
(22:31) Morning rehydration, stubborn spouses, and other family health practices
(26:41) Tying nutrition education to kids' interests
(30:53) Teaching kids to read food labels
(33:41) Creating a healthy home environment
(35:17) Changing taste buds and eating habits over time
(37:58) Summary of takeaways and action steps
(44:46) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15234538 Thu, 13 Jun 2024 03:00:00 -0400 2776 full false #32 - Julie's Badass Breakthrough Story: When Perimenopause Symptoms Hit Early #32 - Julie's Badass Breakthrough Story: When Perimenopause Symptoms Hit Early In this exciting episode, we bring you our first "badass breakthrough" story featuring Julie, a member of our Breaking Through Wellness community and an avid runner with 20 years of experience as a recreational athlete.  Julie opens up about her inspiring journey, from struggling with hormone imbalance, gut health challenges, alarming lab work, fat gain, and intense stress to achieving balance and optimal performance. She talks about the frustrations of finding quality care to get to the root of her concerns and what it was like to finally discover the right balance to fuel performance, fat loss, muscle strength and physique.  From unexplained increases in anxiety, to the misconceptions about female athletes' health, get ready to hear one inspiring transformation every female runner needs to hear!

Louise and Julie also share their personal stories of overcoming mixed messaging about body image and defining their individual sense of peace and balance through strategic training and nutrition. They highlight the importance of understanding individual stress limits, using training plans that complement our female physiology, and making mindful, sustainable changes for long-term health and fitness.

Learn how Julie navigated these obstacles with practical science-backed training strategies, female-specific fueling, and personalized coaching, ultimately transforming her approach to fitness and well-being. This episode is packed with relatable experiences and valuable advice for women facing similar issues.

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
(3:37) Julie's background in running and her academic work
(5:58) The complexity of fitness, nutrition, and hormonal balance
(8:38) Julie’s stress and anxiety experiences related to running
(11:48) Industry gaps in understanding female athlete health
(16:08) Hormonal weight gain and its implications
(20:31) Julie’s journey with Breaking Through Wellness
(22:12) Key changes in nutrition and the impact on health
(28:38) Strategies for maintaining progress during social events and celebrations
(31:03) Recognizing individual stress tipping points and managing inflammation
(35:46) Realistic expectations for injury recovery and the role of nutrition in healing
(38:35) The impact of alcohol on inflammation and health, and strategies for moderation
(41:47) Emphasizing small, sustainable steps for lasting success
(44:02) Reflecting on past running training methodologies and adapting to new approaches for better health.
(47:41) Recognizing and addressing symptoms linked to hormonal changes
(52:32) How rhetoric and the communication of health advice affect runners
(55:32) The importance of understanding your own physiology
(1:04:19) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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 exciting episode, we bring you our first "badass breakthrough" story featuring Julie, a member of our Breaking Through Wellness community and an avid runner with 20 years of experience as a recreational athlete.  Julie opens up about her inspiring journey, from struggling with hormone imbalance, gut health challenges, alarming lab work, fat gain, and intense stress to achieving balance and optimal performance. She talks about the frustrations of finding quality care to get to the root of her concerns and what it was like to finally discover the right balance to fuel performance, fat loss, muscle strength and physique.  From unexplained increases in anxiety, to the misconceptions about female athletes' health, get ready to hear one inspiring transformation every female runner needs to hear!

Louise and Julie also share their personal stories of overcoming mixed messaging about body image and defining their individual sense of peace and balance through strategic training and nutrition. They highlight the importance of understanding individual stress limits, using training plans that complement our female physiology, and making mindful, sustainable changes for long-term health and fitness.

Learn how Julie navigated these obstacles with practical science-backed training strategies, female-specific fueling, and personalized coaching, ultimately transforming her approach to fitness and well-being. This episode is packed with relatable experiences and valuable advice for women facing similar issues.

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
(3:37) Julie's background in running and her academic work
(5:58) The complexity of fitness, nutrition, and hormonal balance
(8:38) Julie’s stress and anxiety experiences related to running
(11:48) Industry gaps in understanding female athlete health
(16:08) Hormonal weight gain and its implications
(20:31) Julie’s journey with Breaking Through Wellness
(22:12) Key changes in nutrition and the impact on health
(28:38) Strategies for maintaining progress during social events and celebrations
(31:03) Recognizing individual stress tipping points and managing inflammation
(35:46) Realistic expectations for injury recovery and the role of nutrition in healing
(38:35) The impact of alcohol on inflammation and health, and strategies for moderation
(41:47) Emphasizing small, sustainable steps for lasting success
(44:02) Reflecting on past running training methodologies and adapting to new approaches for better health.
(47:41) Recognizing and addressing symptoms linked to hormonal changes
(52:32) How rhetoric and the communication of health advice affect runners
(55:32) The importance of understanding your own physiology
(1:04:19) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15192749 Thu, 06 Jun 2024 03:00:00 -0400 3949 full false #31 - How to Navigate the Fine Line of Wanting Control Over Your Food & Fitness #31 - How to Navigate the Fine Line of Wanting Control Over Your Food & Fitness In this solo episode, Louise addresses the fine line between controlling nutrition and fitness while maintaining a balanced approach, especially for women age 35 and beyond. She emphasizes the importance of not overly restricting calories and the need to support metabolism and hormones during perimenopause. She also discusses the impact of processed foods and alcohol on our bodies, suggesting cleaner alternatives and mindful consumption.

Louise shares personal anecdotes and professional insights on managing stress, maintaining clean eating habits, and creating a supportive environment for achieving fitness goals. She highlights the necessity of having a clear plan and the benefits of making purposeful, informed choices about diet and exercise. 

This episode is a must-listen for high-achieving women seeking to navigate their health, fitness or running journey with a practical and sustainable approach.

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 free next-level month calendar planning tool here https://www.breakingthroughwellness.com/blog/freecalendar


Episode Highlights:
(5:00) Challenges of common diets and exercise programs on female physiology
(8:10) Balancing calorie intake and the need for flexibility in diet
(12:03) Importance of clean eating and removing harmful foods from the diet
(16:38) Balancing occasional splurges with consistent healthy eating
(19:10) Achieving fitness goals and the significance of a structured plan
(22:56) Setting goals and creating a plan for nutrition and fitness
(25:56) Importance of hormone-healthy fats and carbs
(28:28) Avoiding processed foods and managing inflammation
(33:41) Empowering control over nutrition for better energy and health
(36:24) The power of community support in achieving health goals
(39:18) Commiting to personal health plans and making time for self-care
(45:10) 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 💬  support@breakingthroughwellness.com  

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 solo episode, Louise addresses the fine line between controlling nutrition and fitness while maintaining a balanced approach, especially for women age 35 and beyond. She emphasizes the importance of not overly restricting calories and the need to support metabolism and hormones during perimenopause. She also discusses the impact of processed foods and alcohol on our bodies, suggesting cleaner alternatives and mindful consumption.

Louise shares personal anecdotes and professional insights on managing stress, maintaining clean eating habits, and creating a supportive environment for achieving fitness goals. She highlights the necessity of having a clear plan and the benefits of making purposeful, informed choices about diet and exercise. 

This episode is a must-listen for high-achieving women seeking to navigate their health, fitness or running journey with a practical and sustainable approach.

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 free next-level month calendar planning tool here https://www.breakingthroughwellness.com/blog/freecalendar


Episode Highlights:
(5:00) Challenges of common diets and exercise programs on female physiology
(8:10) Balancing calorie intake and the need for flexibility in diet
(12:03) Importance of clean eating and removing harmful foods from the diet
(16:38) Balancing occasional splurges with consistent healthy eating
(19:10) Achieving fitness goals and the significance of a structured plan
(22:56) Setting goals and creating a plan for nutrition and fitness
(25:56) Importance of hormone-healthy fats and carbs
(28:28) Avoiding processed foods and managing inflammation
(33:41) Empowering control over nutrition for better energy and health
(36:24) The power of community support in achieving health goals
(39:18) Commiting to personal health plans and making time for self-care
(45:10) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15145044 Thu, 30 May 2024 03:00:00 -0400 2801 full false #30 - 3 Simple Steps to Unlock Your Next Level Age 35 & Beyond #30 - 3 Simple Steps to Unlock Your Next Level Age 35 & Beyond In this empowering episode, Louise and Ariel break down three simple steps to help women aged 35 and beyond navigate perimenopause and unlock their next level of health, fitness and performance.  As our bodies change, many of us feel overwhelmed and unsure of where to start. This episode offers a compassionate and realistic approach to overcoming these challenges.

This episode is about more than just physical health—it's about the transformative power of self-love. Listeners will find practical advice and encouragement to tackle perimenopause head-on, using strategies that promote sustainable health rather than counterproductive quick fixes. 

The hosts emphasize the importance of patience, consistency, and community support. They also share personal stories and practical tips to help you stay on track and feel empowered.

Tune in to get inspired and take actionable steps toward achieving your best self all while staying vibrant, energized, and empowered on your journey.

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
(4:12) Addressing the outdated information in the industry and the gap in female-specific health, fitness, nutrition and running strategies
(6:26) The value of aging powerfully and rewriting the narrative around aging
(8:36) Importance of sustainable habits and long-term health benefits
(11:41) The critical role of mindset and self-compassion in health transformations
(14:04) Recognizing the emerging female-specific science and its impact on health strategies
(17:28) The need for individualized health approaches and continuous adaptation based on new research
(20:50) Step 1: Set clear priority goals and commit
(25:27) Step 2: Act like your next-level self
(29:54) Step 3: Re-strategize when life happens
(35:02) The importance of community and surrounding yourself with like-minded individuals
(37:44) 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 💬  support@breakingthroughwellness.com  

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 and Ariel break down three simple steps to help women aged 35 and beyond navigate perimenopause and unlock their next level of health, fitness and performance.  As our bodies change, many of us feel overwhelmed and unsure of where to start. This episode offers a compassionate and realistic approach to overcoming these challenges.

This episode is about more than just physical health—it's about the transformative power of self-love. Listeners will find practical advice and encouragement to tackle perimenopause head-on, using strategies that promote sustainable health rather than counterproductive quick fixes. 

The hosts emphasize the importance of patience, consistency, and community support. They also share personal stories and practical tips to help you stay on track and feel empowered.

Tune in to get inspired and take actionable steps toward achieving your best self all while staying vibrant, energized, and empowered on your journey.

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
(4:12) Addressing the outdated information in the industry and the gap in female-specific health, fitness, nutrition and running strategies
(6:26) The value of aging powerfully and rewriting the narrative around aging
(8:36) Importance of sustainable habits and long-term health benefits
(11:41) The critical role of mindset and self-compassion in health transformations
(14:04) Recognizing the emerging female-specific science and its impact on health strategies
(17:28) The need for individualized health approaches and continuous adaptation based on new research
(20:50) Step 1: Set clear priority goals and commit
(25:27) Step 2: Act like your next-level self
(29:54) Step 3: Re-strategize when life happens
(35:02) The importance of community and surrounding yourself with like-minded individuals
(37:44) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15111021 Thu, 23 May 2024 03:00:00 -0400 2354 full false #29 - The Ridiculous Supplement Advice Holding You Back & What To Do Instead #29 - The Ridiculous Supplement Advice Holding You Back & What To Do Instead In this episode, Louise and Ariel dive deep into the world of supplements, discussing the good, the bad, and the ugly. They empower listeners with knowledge about navigating the misinformation and false advertising of the supplement market, while gaining a deeper understanding of their female body's changing needs and making informed choices to support it.

They also touch on the real-life practices of health gurus, emphasizing the importance of authenticity in wellness advice and how to avoid being mislead when looking to address root causes of perimenopause symptoms. Their conversation covers everything from managing stress, poor sleep and blood sugar to understanding the value of whole food sources of probiotics. Get ready to learn a wealth of strategies for well-being age 35 and beyond, without relying solely on pills that were never designed to address root causes in the first place.


They highlight the importance of fermented foods for gut health, emphasizing that these foods can provide more diverse probiotics than typical supplements. They also delve into the misconceptions around tart cherry juice as a remedy for sleep and how it can contribute to worsening other perimenopause symptoms, urging listeners to consider the true root causes of their symptoms. The hosts share how a back-to-basics approach drives industry-leading outcomes for active women and runners in their practice, emphasizing female-specific whole food strategies, proper sleep, holistic stress management, and exercise that matches your female 35+ physiology as foundational elements of maximizing health and fitness. They challenge the notion that complex solutions are superior and encourage listeners to embrace simplicity and female-specific science in their wellness journey.


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.


Take the Breaking Through Wellness Gut Health Masterclass here https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Episode Highlights:

(0:00) Intro

(3:30) Real-life experiences highlighting the pitfalls of excessive supplementation

(10:38) Authenticity and alignment with wellness practices among practitioners

(12:46) Challenges in media representation of wellness and supplement recommendations

(14:53) Strategies for managing stress and cortisol levels naturally

(18:50) The mind-body connection and its impact on hormonal health

(23:03) Empowering listeners with insights into blood sugar regulation and natural approaches

(28:13) The role of herbs and spices in supporting blood sugar metabolism

(29:43) Addressing probiotic misconceptions and recommending evidence-based solutions

(32:05) Discussion on the benefits of fermented foods for gut health

(34:46) Critique of the trend of tart cherry juice consumption for sleep issues

(38:53) Exploring the complexity bias in health solutions

(40:13) Announcement of upcoming training for navigating perimenopause

(40:58) 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 💬  support@breakingthroughwellness.com  

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 Ariel dive deep into the world of supplements, discussing the good, the bad, and the ugly. They empower listeners with knowledge about navigating the misinformation and false advertising of the supplement market, while gaining a deeper understanding of their female body's changing needs and making informed choices to support it.

They also touch on the real-life practices of health gurus, emphasizing the importance of authenticity in wellness advice and how to avoid being mislead when looking to address root causes of perimenopause symptoms. Their conversation covers everything from managing stress, poor sleep and blood sugar to understanding the value of whole food sources of probiotics. Get ready to learn a wealth of strategies for well-being age 35 and beyond, without relying solely on pills that were never designed to address root causes in the first place.


They highlight the importance of fermented foods for gut health, emphasizing that these foods can provide more diverse probiotics than typical supplements. They also delve into the misconceptions around tart cherry juice as a remedy for sleep and how it can contribute to worsening other perimenopause symptoms, urging listeners to consider the true root causes of their symptoms. The hosts share how a back-to-basics approach drives industry-leading outcomes for active women and runners in their practice, emphasizing female-specific whole food strategies, proper sleep, holistic stress management, and exercise that matches your female 35+ physiology as foundational elements of maximizing health and fitness. They challenge the notion that complex solutions are superior and encourage listeners to embrace simplicity and female-specific science in their wellness journey.


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.


Take the Breaking Through Wellness Gut Health Masterclass here https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Episode Highlights:

(0:00) Intro

(3:30) Real-life experiences highlighting the pitfalls of excessive supplementation

(10:38) Authenticity and alignment with wellness practices among practitioners

(12:46) Challenges in media representation of wellness and supplement recommendations

(14:53) Strategies for managing stress and cortisol levels naturally

(18:50) The mind-body connection and its impact on hormonal health

(23:03) Empowering listeners with insights into blood sugar regulation and natural approaches

(28:13) The role of herbs and spices in supporting blood sugar metabolism

(29:43) Addressing probiotic misconceptions and recommending evidence-based solutions

(32:05) Discussion on the benefits of fermented foods for gut health

(34:46) Critique of the trend of tart cherry juice consumption for sleep issues

(38:53) Exploring the complexity bias in health solutions

(40:13) Announcement of upcoming training for navigating perimenopause

(40:58) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15072018 Thu, 16 May 2024 03:00:00 -0400 2548 full false #28 - Rewriting the Story: Your Beautiful Fit Life Age 35 & Beyond #28 - Rewriting the Story: Your Beautiful Fit Life Age 35 & Beyond Ever wondered why staying fit and eating right feels like a whole new ball game after 35? Amy and I will walk you through it with honest talk and practical advice. We're diving into the world of perimenopause, shedding light on the hormonal rollercoaster many women experience. But it's not all doom and gloom – we're all about embracing our body's changes and finding strength in them. Get ready to learn what's counterproductive and what to consider modifying as you look to maximize this next phase of life!


As we get older, our approach to fitness and food needs a refresh, and that's exactly what we're doing. No more punishing workouts or restrictive diets that damage our hormones, metabolism and gut health – it's all about feeling strong, vibrant, and loving what you eat. From understanding how hormones affect our hunger to redefining breakfast, we're sharing tips that actually work and are tailored to our stage of life.


But it's not just about us – we're also shining a light on how our health impacts society as a whole. We're grateful that even doctors and experts are joining our program to learn the new science of working with our female physiology. We're also passionate as ambitious working moms to also teaching our kids, especially our daughters, about working with their bodies and not against them. Our goal? To start a ripple effect of knowledge and self-awareness, guiding you and our community toward a life filled with health and happiness. Join us in this journey to living your best 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:

(3:22) Discussion on the challenges of hormone havoc and perimenopause and the impact on fitness and nutrition

(10:10) Addressing the pitfalls of quick fixes and restrictive diets and advocating for sustainable lifestyle changes

(21:08) Exploring the holistic approach to health and fitness, emphasizing the importance of mindset shifts and self-care

(26:38) Sharing personal experiences and anecdotes, encouraging listeners to prioritize strength, longevity, and self-empowerment in their fitness journey

(29:20) Starting the conversation about health and nutrition early with children

(30:58) Understanding the importance of differentiating between "green light," "yellow light," and "red light" foods

(34:17) Exploring nutrition strategies to support hormonal balance during different life stages

(37:31) Recognizing the frustrations of navigating fitness and nutrition in a culture focused on quick fixes

(46:03) Highlighting the importance of sustainable weight loss and celebrating non-scale victories

(51:18) Acknowledging the journey to understanding and working with one's unique body

(53:46) Empowering women to redefine success and prioritize their own well-being

(1:01:57) 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 💬  support@breakingthroughwellness.com  

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 wondered why staying fit and eating right feels like a whole new ball game after 35? Amy and I will walk you through it with honest talk and practical advice. We're diving into the world of perimenopause, shedding light on the hormonal rollercoaster many women experience. But it's not all doom and gloom – we're all about embracing our body's changes and finding strength in them. Get ready to learn what's counterproductive and what to consider modifying as you look to maximize this next phase of life!


As we get older, our approach to fitness and food needs a refresh, and that's exactly what we're doing. No more punishing workouts or restrictive diets that damage our hormones, metabolism and gut health – it's all about feeling strong, vibrant, and loving what you eat. From understanding how hormones affect our hunger to redefining breakfast, we're sharing tips that actually work and are tailored to our stage of life.


But it's not just about us – we're also shining a light on how our health impacts society as a whole. We're grateful that even doctors and experts are joining our program to learn the new science of working with our female physiology. We're also passionate as ambitious working moms to also teaching our kids, especially our daughters, about working with their bodies and not against them. Our goal? To start a ripple effect of knowledge and self-awareness, guiding you and our community toward a life filled with health and happiness. Join us in this journey to living your best 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:

(3:22) Discussion on the challenges of hormone havoc and perimenopause and the impact on fitness and nutrition

(10:10) Addressing the pitfalls of quick fixes and restrictive diets and advocating for sustainable lifestyle changes

(21:08) Exploring the holistic approach to health and fitness, emphasizing the importance of mindset shifts and self-care

(26:38) Sharing personal experiences and anecdotes, encouraging listeners to prioritize strength, longevity, and self-empowerment in their fitness journey

(29:20) Starting the conversation about health and nutrition early with children

(30:58) Understanding the importance of differentiating between "green light," "yellow light," and "red light" foods

(34:17) Exploring nutrition strategies to support hormonal balance during different life stages

(37:31) Recognizing the frustrations of navigating fitness and nutrition in a culture focused on quick fixes

(46:03) Highlighting the importance of sustainable weight loss and celebrating non-scale victories

(51:18) Acknowledging the journey to understanding and working with one's unique body

(53:46) Empowering women to redefine success and prioritize their own well-being

(1:01:57) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-15033483 Thu, 09 May 2024 03:00:00 -0400 3808 full false #27 - A Simple Science-Based Anti-Cancer Roadmap #27 - A Simple Science-Based Anti-Cancer Roadmap Embarking on a transformative journey through the landscape of health and longevity, Louise pooled together a gold mine of insights from her own lessons learned, research findings, and the world of health education. She navigates the fine balance between genetics and lifestyle choices, unveiling the power each of us wields in crafting our health destinies. She emphasizes the importance of taking control of one's health and offers practical, science-based strategies to reduce the risk of cancer.

Louise takes a deep dive into the foundations of a thriving life post-35. She dissects the roles of diet, such as the nuanced impact of keto and fasting on women's hormonal balance, and considers how everyday choices extend far beyond our dinner plates. She also highlights why environmental vigilance is a must, and discover heartwarming strategies to inspire healthier habits in friends and family – all without stepping on any toes. She ties it all together by examining the underrated influence of mindset, the healing power of laughter, and the essential spark of joy in fending off disease.


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.


Links to Resources Mentioned:

Find our Maximize Your Gut Health Masterclass here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Link to Louise’s Best-Selling Book The Art of Breaking Through: https://www.amazon.com/Art-Breaking-Through-Challenge-Self-Doubt/dp/B08L3XBW5J 

Save 25% on Kettle & Fire Bone Broth using code BREAKINGTHROUGHWELLNESS here: https://www.kf91trk.com/217N2L3/2CTPL/


Find Joovv red light therapy here: https://lddy.no/7nu0 


Episode Highlights:

(0:00) Intro

(6:10) Louise shares her personal motivation and experiences related to cancer prevention

(8:14) Discussion on the role of genetics and environment in cancer risk

(17:31) Insights on nutrition and lifestyle choices for cancer prevention

(23:24) The impact of refined sugar and practical tips for dietary changes

(28:37) Strategies for reducing alcohol intake and maintaining blood sugar balance

(31:27) The relationship between exercise, stress, and cancer prevention, particularly for runners

(35:08) Importance of matching fitness to female physiology

(36:29) Mindset's impact on health outcomes and coping mechanisms

(39:02) Strategies for supporting aging parents' health and mindset

(41:49) Movement hacks and incorporating exercise into daily life

(43:50) Challenging outdated medical advice and advocating for holistic approaches

(47:56) Summary of actionable steps for an anti-cancer lifestyle

(52:33) 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 💬  support@breakingthroughwellness.com  

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.

]]> Embarking on a transformative journey through the landscape of health and longevity, Louise pooled together a gold mine of insights from her own lessons learned, research findings, and the world of health education. She navigates the fine balance between genetics and lifestyle choices, unveiling the power each of us wields in crafting our health destinies. She emphasizes the importance of taking control of one's health and offers practical, science-based strategies to reduce the risk of cancer.

Louise takes a deep dive into the foundations of a thriving life post-35. She dissects the roles of diet, such as the nuanced impact of keto and fasting on women's hormonal balance, and considers how everyday choices extend far beyond our dinner plates. She also highlights why environmental vigilance is a must, and discover heartwarming strategies to inspire healthier habits in friends and family – all without stepping on any toes. She ties it all together by examining the underrated influence of mindset, the healing power of laughter, and the essential spark of joy in fending off disease.


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.


Links to Resources Mentioned:

Find our Maximize Your Gut Health Masterclass here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Link to Louise’s Best-Selling Book The Art of Breaking Through: https://www.amazon.com/Art-Breaking-Through-Challenge-Self-Doubt/dp/B08L3XBW5J 

Save 25% on Kettle & Fire Bone Broth using code BREAKINGTHROUGHWELLNESS here: https://www.kf91trk.com/217N2L3/2CTPL/


Find Joovv red light therapy here: https://lddy.no/7nu0 


Episode Highlights:

(0:00) Intro

(6:10) Louise shares her personal motivation and experiences related to cancer prevention

(8:14) Discussion on the role of genetics and environment in cancer risk

(17:31) Insights on nutrition and lifestyle choices for cancer prevention

(23:24) The impact of refined sugar and practical tips for dietary changes

(28:37) Strategies for reducing alcohol intake and maintaining blood sugar balance

(31:27) The relationship between exercise, stress, and cancer prevention, particularly for runners

(35:08) Importance of matching fitness to female physiology

(36:29) Mindset's impact on health outcomes and coping mechanisms

(39:02) Strategies for supporting aging parents' health and mindset

(41:49) Movement hacks and incorporating exercise into daily life

(43:50) Challenging outdated medical advice and advocating for holistic approaches

(47:56) Summary of actionable steps for an anti-cancer lifestyle

(52:33) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14982294 Thu, 02 May 2024 03:00:00 -0400 3244 full false #26 - A Candid Discussion About the Scale + 5 Ways to Measure Your Progress #26 - A Candid Discussion About the Scale + 5 Ways to Measure Your Progress In this episode, Louise and Ariel delve into various ways of measuring progress beyond the scale. Together, they deconstruct the frustrations and mixed signals of weight measurement, navigating through the intricate web of fat loss vs. weight loss and the significance of metabolic, hormonal, and gut health. If you've ever found yourself in a love-hate dance with the scale, this episode promises to shift your perspective, offering a fresh outlook on measuring fitness progress and setting the ground for individualized body goals.


They emphasize the importance of focusing on holistic well-being, energy levels, performance improvements, and overall mood rather than solely relying on weight loss as a measure of success. They discuss the significance of body composition changes, such as increased lean muscle mass and decreased fat tissue, even when the scale doesn't reflect immediate changes. 


Moreover, they critique the current fitness industry's focus on quick fixes, supplements, and restrictive diets, advocating instead for a return to whole, natural foods and intuitive eating. Additionally, they share personal experiences and insights and explore the emotional undercurrents of weight loss, the comprehensive role hormonal fluctuations play, and the profound impact our attitudes have on the next generation.


Overall, the episode offers practical strategies for measuring progress, including waist measurements, clothing fit, progress pictures, and qualitative assessments of energy levels and mood. It promotes a balanced approach to health and fitness, emphasizing self-awareness, self-compassion, and a holistic view of well-being.


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:

(7:17) Understanding the factors that influence scale weight, including hormonal fluctuations and carbohydrate intake

(10:35) Exploring the science behind weight loss and body composition

(13:23) Discussion on the limitations of calorie counting and macro tracking apps

(15:51) Emphasizing the importance of focusing on habits and behaviors rather than external measurements

(23:33) Reflecting on personal experiences and societal influences on body image

(31:46) Discussion on body composition testing and the significance of holistic well-being as a measure of progress

(42:44) Critique of reductionistic views of food and the importance of whole, natural foods in supporting overall health

(45:28) Discussion on the manipulative marketing of supplements and the benefits of focusing on real food and intuitive eating

(47:32) Strategies for measuring progress, including waist measurements, clothing fit, and qualitative assessments

(55:02) Personal reflections on the emotional aspects of progress measurement and the importance of self-compassion

(1:00:20) Emphasizing the fluidity of women's bodies and the importance of self-love and positive body image for overall well-being

(1:03:03) 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 💬  support@breakingthroughwellness.com  

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 Ariel delve into various ways of measuring progress beyond the scale. Together, they deconstruct the frustrations and mixed signals of weight measurement, navigating through the intricate web of fat loss vs. weight loss and the significance of metabolic, hormonal, and gut health. If you've ever found yourself in a love-hate dance with the scale, this episode promises to shift your perspective, offering a fresh outlook on measuring fitness progress and setting the ground for individualized body goals.


They emphasize the importance of focusing on holistic well-being, energy levels, performance improvements, and overall mood rather than solely relying on weight loss as a measure of success. They discuss the significance of body composition changes, such as increased lean muscle mass and decreased fat tissue, even when the scale doesn't reflect immediate changes. 


Moreover, they critique the current fitness industry's focus on quick fixes, supplements, and restrictive diets, advocating instead for a return to whole, natural foods and intuitive eating. Additionally, they share personal experiences and insights and explore the emotional undercurrents of weight loss, the comprehensive role hormonal fluctuations play, and the profound impact our attitudes have on the next generation.


Overall, the episode offers practical strategies for measuring progress, including waist measurements, clothing fit, progress pictures, and qualitative assessments of energy levels and mood. It promotes a balanced approach to health and fitness, emphasizing self-awareness, self-compassion, and a holistic view of well-being.


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:

(7:17) Understanding the factors that influence scale weight, including hormonal fluctuations and carbohydrate intake

(10:35) Exploring the science behind weight loss and body composition

(13:23) Discussion on the limitations of calorie counting and macro tracking apps

(15:51) Emphasizing the importance of focusing on habits and behaviors rather than external measurements

(23:33) Reflecting on personal experiences and societal influences on body image

(31:46) Discussion on body composition testing and the significance of holistic well-being as a measure of progress

(42:44) Critique of reductionistic views of food and the importance of whole, natural foods in supporting overall health

(45:28) Discussion on the manipulative marketing of supplements and the benefits of focusing on real food and intuitive eating

(47:32) Strategies for measuring progress, including waist measurements, clothing fit, and qualitative assessments

(55:02) Personal reflections on the emotional aspects of progress measurement and the importance of self-compassion

(1:00:20) Emphasizing the fluidity of women's bodies and the importance of self-love and positive body image for overall well-being

(1:03:03) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14942185 Thu, 25 Apr 2024 03:00:00 -0400 3874 full false #25 - How to Not Gain Weight or Lose Fitness When You Have to Take Time Off From Running or Lifting #25 - How to Not Gain Weight or Lose Fitness When You Have to Take Time Off From Running or Lifting In this episode, Louise delves into the importance of a tailored approach to fitness, one that honors your body's limitations, leverages them for growth, and to maximize your most vibrantly active life. From managing tendonitis to reducing inflammation through holistic nutrition strategies specific to the female body, she explores the full spectrum of cutting-edge methods that have helped not only her but also countless members of the Breaking Through Wellness community. Each story is a mosaic of determination, self-discovery, and triumph over adversity. No matter where you are in your journey, you CAN comeback stronger and better than ever: Get ready to learn how!


Louise shares her personal journey of navigating injury recovery and the surprising outcomes she experienced. She addresses the misconception that taking time off from running and strength training leads to weight gain and loss of fitness.


So, tune in and be inspired to embark on your personal quest for a healthier, stronger version of yourself with our expert insights and heartfelt advice.



Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, book a free 30-minute consult & learn all about our industry-leading 1:1 coaching program & RESULTS for active women age 35 & beyond!


Learn simple & effective ways to work with your female physiology to prevent running injuries in our mini course here: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkout


Save 20% on the Kion aminos, clean protein & omega mentioned here: https://getkion.com/maximizing 


Learn more about Smart Tools blood flow restriction training & devices, save 10% with code BREAKINGTHROUGHWELLNESS10R  Thank you in advance for using this link, as a small portion of sales goes to support our work & this podcast!  https://shareasale.com/r.cfm?b=2611288&u=2768931&m=157926&urllink=&afftrack=


Episode 12: How to Advocate for Yourself When Stuck With An Injury & Come Back Stronger Than Ever https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000642074292



Episode Highlights:

(2:34) Louise shares her personal journey of taking six weeks off from lower body strength training and running

(6:02) Importance of meeting daily protein needs and supplementation with amino acids during injury recovery

(11:02) Insights on preparing for surgery with nutrition and supplements

(12:29) Discussion on the benefits of omega supplements and the timing of consumption for optimal results

(14:16) Louise shares her approach to nutrition and activity during her injury recovery period

(19:30) Introduction to blood flow-restricted training and its effectiveness in supporting muscle recovery

(23:55) Louise reflects on the importance of prioritizing overall health and well-being over fitness goals

(26:29) Discussion on managing tendon concerns and finding individualized approaches to recovery

(32:33) 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 💬  support@breakingthroughwellness.com  

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 delves into the importance of a tailored approach to fitness, one that honors your body's limitations, leverages them for growth, and to maximize your most vibrantly active life. From managing tendonitis to reducing inflammation through holistic nutrition strategies specific to the female body, she explores the full spectrum of cutting-edge methods that have helped not only her but also countless members of the Breaking Through Wellness community. Each story is a mosaic of determination, self-discovery, and triumph over adversity. No matter where you are in your journey, you CAN comeback stronger and better than ever: Get ready to learn how!


Louise shares her personal journey of navigating injury recovery and the surprising outcomes she experienced. She addresses the misconception that taking time off from running and strength training leads to weight gain and loss of fitness.


So, tune in and be inspired to embark on your personal quest for a healthier, stronger version of yourself with our expert insights and heartfelt advice.



Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, book a free 30-minute consult & learn all about our industry-leading 1:1 coaching program & RESULTS for active women age 35 & beyond!


Learn simple & effective ways to work with your female physiology to prevent running injuries in our mini course here: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkout


Save 20% on the Kion aminos, clean protein & omega mentioned here: https://getkion.com/maximizing 


Learn more about Smart Tools blood flow restriction training & devices, save 10% with code BREAKINGTHROUGHWELLNESS10R  Thank you in advance for using this link, as a small portion of sales goes to support our work & this podcast!  https://shareasale.com/r.cfm?b=2611288&u=2768931&m=157926&urllink=&afftrack=


Episode 12: How to Advocate for Yourself When Stuck With An Injury & Come Back Stronger Than Ever https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000642074292



Episode Highlights:

(2:34) Louise shares her personal journey of taking six weeks off from lower body strength training and running

(6:02) Importance of meeting daily protein needs and supplementation with amino acids during injury recovery

(11:02) Insights on preparing for surgery with nutrition and supplements

(12:29) Discussion on the benefits of omega supplements and the timing of consumption for optimal results

(14:16) Louise shares her approach to nutrition and activity during her injury recovery period

(19:30) Introduction to blood flow-restricted training and its effectiveness in supporting muscle recovery

(23:55) Louise reflects on the importance of prioritizing overall health and well-being over fitness goals

(26:29) Discussion on managing tendon concerns and finding individualized approaches to recovery

(32:33) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14897350 Thu, 18 Apr 2024 03:00:00 -0400 2044 full false #24 - Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 2) #24 - Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 2) In this episode, Louise and Ariel break down 5 of the most common fitness and nutrition misconceptions for women aged 35 and beyond. They aim to help listeners become healthier and stronger by providing accurate information about metabolism and the importance of maintaining balanced blood sugar and protecting hormones as we age. They also challenge the idea that constantly changing your workout routine is necessary, sharing fat burning and exercise strategies more specific to current female-specific science, nutrition and exercise physiology for women desiring to truly feel, look and perform their best for life. 


They stress the significance of balanced nutrition, strategic eating, and metabolic conditioning for achieving desired physique changes while maximizing overall health and strength. Additionally, they touch on the complementary nature of different exercise modalities like Pilates and strength training, advocating for a holistic approach to fitness that takes into account individual preferences and goals.


Overall, the episode provides valuable insights into mindset, training specificity, and debunking common misconceptions in the fitness industry.


Watch a video about HIIT training & our Breaking Through Wellness metabolic conditioning methods for recreational runners on our blog here.

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide & to book a FREE 30-MINUTE CONSULT to learn how our industry-leading 1:1 coaching program for active women age 35 & beyond is customized to you.


Podcast Episode #23: Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 1): https://apple.co/3TN8fAq


Episode Highlights:

(4:18) Importance of specificity in training for desired results

(6:57) Addressing Misconception 1: Relying solely on exercise to burn fat

(10:17) Emphasizing foundational health for sustainable fat loss

(19:29) Identifying red flag symptoms and hormonal health considerations

(24:59) Addressing Misconception 2: Constantly switching up exercise routines 

(28:04) Understanding the evolution of fitness and nutrition sciences

(30:38) Adopting a framework that allows flexibility for sustainable results

(35:35) Addressing Misconception 3: Getting injured is inevitable

(40:30) Importance of blending different modalities

(44:28) Addressing Misconception 4: Runners and active women can't lean out 

(48:09) Balancing fat loss, muscle building, and performance with strategic training and nutrition

(55:19) Insights on weight loss drugs and long-term health implications

(1:00:00) Focus on viewing food as fuel for vitality, longevity, and optimal performance

(1:01:27) Addressing Misconception 5: You can't spot reduce or lean out a specific area

(1:07:27) Success story of a runner achieving performance goals while prioritizing health and metabolism

(1:09:13) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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 Ariel break down 5 of the most common fitness and nutrition misconceptions for women aged 35 and beyond. They aim to help listeners become healthier and stronger by providing accurate information about metabolism and the importance of maintaining balanced blood sugar and protecting hormones as we age. They also challenge the idea that constantly changing your workout routine is necessary, sharing fat burning and exercise strategies more specific to current female-specific science, nutrition and exercise physiology for women desiring to truly feel, look and perform their best for life. 


They stress the significance of balanced nutrition, strategic eating, and metabolic conditioning for achieving desired physique changes while maximizing overall health and strength. Additionally, they touch on the complementary nature of different exercise modalities like Pilates and strength training, advocating for a holistic approach to fitness that takes into account individual preferences and goals.


Overall, the episode provides valuable insights into mindset, training specificity, and debunking common misconceptions in the fitness industry.


Watch a video about HIIT training & our Breaking Through Wellness metabolic conditioning methods for recreational runners on our blog here.

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide & to book a FREE 30-MINUTE CONSULT to learn how our industry-leading 1:1 coaching program for active women age 35 & beyond is customized to you.


Podcast Episode #23: Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 1): https://apple.co/3TN8fAq


Episode Highlights:

(4:18) Importance of specificity in training for desired results

(6:57) Addressing Misconception 1: Relying solely on exercise to burn fat

(10:17) Emphasizing foundational health for sustainable fat loss

(19:29) Identifying red flag symptoms and hormonal health considerations

(24:59) Addressing Misconception 2: Constantly switching up exercise routines 

(28:04) Understanding the evolution of fitness and nutrition sciences

(30:38) Adopting a framework that allows flexibility for sustainable results

(35:35) Addressing Misconception 3: Getting injured is inevitable

(40:30) Importance of blending different modalities

(44:28) Addressing Misconception 4: Runners and active women can't lean out 

(48:09) Balancing fat loss, muscle building, and performance with strategic training and nutrition

(55:19) Insights on weight loss drugs and long-term health implications

(1:00:00) Focus on viewing food as fuel for vitality, longevity, and optimal performance

(1:01:27) Addressing Misconception 5: You can't spot reduce or lean out a specific area

(1:07:27) Success story of a runner achieving performance goals while prioritizing health and metabolism

(1:09:13) 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!

I'd love to connect!

Email 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14864957 Thu, 11 Apr 2024 03:00:00 -0400 4188 full false #23 - Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 1) #23 - Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 1) In this episode, Louise and Ariel delve into the complexities of fitness training and nutrition, particularly for women navigating hormonal changes age 35+ and perimenopause. Drawing from personal and professional experiences, they challenge common misconceptions and trends in the fitness industry, advocating for a simpler, more intuitive approach tailored to individual needs to sculpt a fit look, prevent injuries and work with your female physiology to drive your specifically desired physique results. 

The hosts highlight the significance of community support and consistency in achieving long-term goals. They stress the value of investing in lifelong health and wellness, advocating for self-compassion and patience. 


In conclusion, they encourage listeners to prioritize listening to their bodies and embracing a balanced approach to fitness and nutrition.


Tune in Next Week for Part 2: We address 5 common misconceptions, share methods & examples of how our clients achieve age-defying results in maximizing a lean, fit & functional feminine physique!


Visit https://www.breakingthroughwellness.com/ for free nutrition guide & to learn more about our industry-leading program for women

Podcast Episode 10: How to Maximize Strength Training to Get Strong, Look Fit & Run Your Best: https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000640518517


Episode highlights:

(7:14) Discussion on the importance of individualized training approaches and avoiding extremes

(11:30) Exploring the need for a solid foundation in fitness before pursuing specific goals.

(13:09) Enhancing bone health through simple daily habits

(20:32) The value of simplicity in fitness routines, moving away from overly complex strategies

(24:32) Understanding the balance between cardio and strength training for optimal results

(32:42) Importance of tailored resistance training for women and challenges faced in the fitness industry

(34:08) Insights into glute training and its impact on overall fitness and functionality

(38:29) Exploring the concept of femininity in training and debunking myths about women and muscle gain

(44:18) Practical advice on structuring effective training programs for women, considering individual goals and physiology

(49:51) Examination of running and its effects on inflammation and body composition in women, with recommendations for optimizing training approaches

(57:48) Personal anecdotes and client examples illustrating the importance of nutrition, sleep, and metabolic flexibility in achieving fitness goals

(1:01:23) Discussion on sustainable fat loss and holistic improvements

(1:03:16) Introduction to the summer challenge and emphasizing the power of peer learning and community support

(1:07:16) Importance of consistency and self-compassion in achieving goals

(1:09:30) 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 💬  support@breakingthroughwellness.com  

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 Ariel delve into the complexities of fitness training and nutrition, particularly for women navigating hormonal changes age 35+ and perimenopause. Drawing from personal and professional experiences, they challenge common misconceptions and trends in the fitness industry, advocating for a simpler, more intuitive approach tailored to individual needs to sculpt a fit look, prevent injuries and work with your female physiology to drive your specifically desired physique results. 

The hosts highlight the significance of community support and consistency in achieving long-term goals. They stress the value of investing in lifelong health and wellness, advocating for self-compassion and patience. 


In conclusion, they encourage listeners to prioritize listening to their bodies and embracing a balanced approach to fitness and nutrition.


Tune in Next Week for Part 2: We address 5 common misconceptions, share methods & examples of how our clients achieve age-defying results in maximizing a lean, fit & functional feminine physique!


Visit https://www.breakingthroughwellness.com/ for free nutrition guide & to learn more about our industry-leading program for women

Podcast Episode 10: How to Maximize Strength Training to Get Strong, Look Fit & Run Your Best: https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000640518517


Episode highlights:

(7:14) Discussion on the importance of individualized training approaches and avoiding extremes

(11:30) Exploring the need for a solid foundation in fitness before pursuing specific goals.

(13:09) Enhancing bone health through simple daily habits

(20:32) The value of simplicity in fitness routines, moving away from overly complex strategies

(24:32) Understanding the balance between cardio and strength training for optimal results

(32:42) Importance of tailored resistance training for women and challenges faced in the fitness industry

(34:08) Insights into glute training and its impact on overall fitness and functionality

(38:29) Exploring the concept of femininity in training and debunking myths about women and muscle gain

(44:18) Practical advice on structuring effective training programs for women, considering individual goals and physiology

(49:51) Examination of running and its effects on inflammation and body composition in women, with recommendations for optimizing training approaches

(57:48) Personal anecdotes and client examples illustrating the importance of nutrition, sleep, and metabolic flexibility in achieving fitness goals

(1:01:23) Discussion on sustainable fat loss and holistic improvements

(1:03:16) Introduction to the summer challenge and emphasizing the power of peer learning and community support

(1:07:16) Importance of consistency and self-compassion in achieving goals

(1:09:30) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14813069 Thu, 04 Apr 2024 03:00:00 -0400 4260 full false #22 - How to Unshit Your Health & Fitness Show Age 35 & Beyond: A Real Life Story #22 - How to Unshit Your Health & Fitness Show Age 35 & Beyond: A Real Life Story In this episode, Coach Amy shares her transformative journey of overcoming stagnation and shifting her mindset around food and fueling strategies. She highlights the importance of viewing food as a means to enhance performance rather than merely restricting calories. The conversation dives deep into the challenges many women face during this phase of life, including changing hormones, busy schedules, and the overwhelming amount of fitness and nutrition information available.

Amy discusses the importance of how training the back of the body, realigning posture, and activating neglected muscles like the glutes play a pivotal role in improving overall fitness.

She also emphasizes the need for credible support, prioritizing mental health and understanding its connection to hormonal changes, debunking misconceptions, and seeking holistic approaches.


Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academy


Resources mentioned in this episode:








Episode highlights:

(0:00) Intro

(8:24) Importance of being proactive and overcoming ego in addressing health issues before they escalate

(13:25) The significance of training the back of the body for overall strength and injury prevention

(17:13) Incorporating mindfulness and intentionality into fitness routines

(23:05) Addressing mental health aspects alongside physical fitness

(30:39) Highlighting the importance of adequate nutrition and fueling for optimal health and performance

(37:12) 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 💬  support@breakingthroughwellness.com  

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, Coach Amy shares her transformative journey of overcoming stagnation and shifting her mindset around food and fueling strategies. She highlights the importance of viewing food as a means to enhance performance rather than merely restricting calories. The conversation dives deep into the challenges many women face during this phase of life, including changing hormones, busy schedules, and the overwhelming amount of fitness and nutrition information available.

Amy discusses the importance of how training the back of the body, realigning posture, and activating neglected muscles like the glutes play a pivotal role in improving overall fitness.

She also emphasizes the need for credible support, prioritizing mental health and understanding its connection to hormonal changes, debunking misconceptions, and seeking holistic approaches.


Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academy


Resources mentioned in this episode:








Episode highlights:

(0:00) Intro

(8:24) Importance of being proactive and overcoming ego in addressing health issues before they escalate

(13:25) The significance of training the back of the body for overall strength and injury prevention

(17:13) Incorporating mindfulness and intentionality into fitness routines

(23:05) Addressing mental health aspects alongside physical fitness

(30:39) Highlighting the importance of adequate nutrition and fueling for optimal health and performance

(37:12) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14780152 Thu, 28 Mar 2024 03:00:00 -0400 2322 full false #21 - How To Know If Underfueling Is Stopping You From Achieving Your Goals & What To Do About It #21 - How To Know If Underfueling Is Stopping You From Achieving Your Goals & What To Do About It In this episode, Louise and Ariel explore the often-overlooked topic of underfueling in active women, shedding light on its impacts on hormonal health, quality of life, weight gain, exacerbating perimenopause symptoms and longevity. They discuss how and why the methods of Breaking Through Wellness are reshaping these outcomes for active women and runners throughout the world with candid real life examples you've likely never heard before. They share their personal experiences seeking traditional sources of help like dietitians, their OB and functional medicine, emphasizing the importance of addressing root causes rather than merely managing symptoms with medications, outdated nutrition advice and supplements. There is a better way, so get ready to deep dive into this topic, give yourself some much needed grace and take action to feel like your freaking self again, whether your goal is to ditch perimenopause hormone havoc, lose stuck fat, maximize a fit feminine look or run your best for life!


Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academy


Use code LOUISE to save on the Kion aminos mentioned here: https://glnk.io/j6vy/breakingthroughwellness 


Episode highlights:

(8:53) Explanation of low energy availability and its impact on physiology, women's health and hormones age 35 and beyond

(17:18) Identification of symptoms indicating underfueling or low energy availability

(24:25) Discussion on societal influences and shifting mindset towards self-care

(30:24) Warning against restrictive dieting and fasting for active females

(38:18) The importance of balanced blood sugar and energy availability for hormonal health

(41:37) Addressing misconceptions about calorie restriction and fat loss

(46:09) Rejecting the notion of accepting suboptimal body composition and embracing empowerment of women who want more

(51:52) Detailed practical tips for preventing underfueling and promoting a healthy mindset around food

(55:25) The transformative effects of whole, fresh foods on energy levels and performance

(57:14) 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 💬  support@breakingthroughwellness.com  

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 Ariel explore the often-overlooked topic of underfueling in active women, shedding light on its impacts on hormonal health, quality of life, weight gain, exacerbating perimenopause symptoms and longevity. They discuss how and why the methods of Breaking Through Wellness are reshaping these outcomes for active women and runners throughout the world with candid real life examples you've likely never heard before. They share their personal experiences seeking traditional sources of help like dietitians, their OB and functional medicine, emphasizing the importance of addressing root causes rather than merely managing symptoms with medications, outdated nutrition advice and supplements. There is a better way, so get ready to deep dive into this topic, give yourself some much needed grace and take action to feel like your freaking self again, whether your goal is to ditch perimenopause hormone havoc, lose stuck fat, maximize a fit feminine look or run your best for life!


Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academy


Use code LOUISE to save on the Kion aminos mentioned here: https://glnk.io/j6vy/breakingthroughwellness 


Episode highlights:

(8:53) Explanation of low energy availability and its impact on physiology, women's health and hormones age 35 and beyond

(17:18) Identification of symptoms indicating underfueling or low energy availability

(24:25) Discussion on societal influences and shifting mindset towards self-care

(30:24) Warning against restrictive dieting and fasting for active females

(38:18) The importance of balanced blood sugar and energy availability for hormonal health

(41:37) Addressing misconceptions about calorie restriction and fat loss

(46:09) Rejecting the notion of accepting suboptimal body composition and embracing empowerment of women who want more

(51:52) Detailed practical tips for preventing underfueling and promoting a healthy mindset around food

(55:25) The transformative effects of whole, fresh foods on energy levels and performance

(57:14) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14726888 Thu, 21 Mar 2024 03:00:00 -0400 3523 full false #20 - My Epic Journey Turning My Health, Hormone, Fitness & Running Breakdowns into Breakthroughs #20 - My Epic Journey Turning My Health, Hormone, Fitness & Running Breakdowns into Breakthroughs In this episode, host Louise shares her career journey and insights gained from working in the health and fitness industry, particularly for women aged 35 and beyond. She emphasizes the importance of perseverance, authenticity, and standing out in a competitive field. Louise discusses her experiences working in professional sports, navigating challenges in her own health and fitness, as well as her journey as a motivated female in often male-dominated industries. If you find yourself navigating health, hormone or fitness-related challenges, this episode is a can't miss, as Louise shares how she designed Breaking Through Wellness's industry-leading methods that are changing outcomes for active women and runners throughout the world! Listeners will learn about overcoming obstacles, building rapport, and valuing their worth as professionals. Louise's story serves as inspiration for those seeking to design a career and life they love, offering practical advice on standing out in the industry and making strategic career moves.

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

Episode highlights:
(5:06) Discussing challenges and obstacles faced in the health and fitness industry
(7:53) Louise's journey into sports medicine and nutrition
(12:46) Maintaining integrity and valuing professional worth
(16:19) Genuinely caring for clients and athletes
(20:33) Strategies for military spouses in career advancement
(24:20) Balancing career decisions with personal life
(26:16) Pursuing education while facing family challenges
(32:37) Health challenges and holistic approaches
(36:25) Transitioning to entrepreneurship and lessons learned
(40:11) Marketing strategies and understanding client needs
(45:04) Empowering women in health and fitness
(48:34) 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 💬  support@breakingthroughwellness.com  

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, host Louise shares her career journey and insights gained from working in the health and fitness industry, particularly for women aged 35 and beyond. She emphasizes the importance of perseverance, authenticity, and standing out in a competitive field. Louise discusses her experiences working in professional sports, navigating challenges in her own health and fitness, as well as her journey as a motivated female in often male-dominated industries. If you find yourself navigating health, hormone or fitness-related challenges, this episode is a can't miss, as Louise shares how she designed Breaking Through Wellness's industry-leading methods that are changing outcomes for active women and runners throughout the world! Listeners will learn about overcoming obstacles, building rapport, and valuing their worth as professionals. Louise's story serves as inspiration for those seeking to design a career and life they love, offering practical advice on standing out in the industry and making strategic career moves.

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

Episode highlights:
(5:06) Discussing challenges and obstacles faced in the health and fitness industry
(7:53) Louise's journey into sports medicine and nutrition
(12:46) Maintaining integrity and valuing professional worth
(16:19) Genuinely caring for clients and athletes
(20:33) Strategies for military spouses in career advancement
(24:20) Balancing career decisions with personal life
(26:16) Pursuing education while facing family challenges
(32:37) Health challenges and holistic approaches
(36:25) Transitioning to entrepreneurship and lessons learned
(40:11) Marketing strategies and understanding client needs
(45:04) Empowering women in health and fitness
(48:34) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14683421 Thu, 14 Mar 2024 03:00:00 -0400 3004 full false #19 - How to Rise Above Fit Shaming & Confidently Unlock Your Next Level #19 - How to Rise Above Fit Shaming & Confidently Unlock Your Next Level In this episode, Louise and Ariel delve into the widespread issue of fit shaming, shedding light on the challenges faced by women in their pursuit of fitness, fat loss, and overall well-being. They discuss the societal pressures and negative comments often encountered by women who prioritize their health and fitness goals. Louise shares personal experiences and insights, emphasizing the importance of self-care and compassion in achieving optimal health outcomes. Ariel adds valuable perspectives on nutrition, genetics, and the impact of food choices on overall health. Together, they challenge conventional notions of body positivity and advocate for a holistic approach to wellness that prioritizes self-love and empowerment.


Our new All About Gut Health & How to Restore it Masterclass is a can’t miss here:


https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout



Episode highlights:

(4:38) Misconceptions about body positivity and healthy habits

(11:35) Discussion on the gray zone between body positivity and achieving fitness goals

(13:23) Louise reflects on her personal journey and the transformational power of self-love

(19:29) Ariel emphasizes the impact of food choices on overall health and well-being

(23:55) Louise challenges the notion of genetic determinism in health and fitness

(30:09) Discussion on societal attitudes toward pregnancy and nutrition

(32:29) Addressing proactive health measures for perimenopausal symptoms

(36:38) Building a supportive community and empowering others

(41:49) Importance of genuine care and personalized support in wellness programs

(49:32) Reframing criticism and embracing self-love

(54:16) Exploring the deeper motivations behind health goals

(58:14) Rejecting societal judgments and prioritizing personal well-being

(1:01:26) 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 💬  support@breakingthroughwellness.com  

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 Ariel delve into the widespread issue of fit shaming, shedding light on the challenges faced by women in their pursuit of fitness, fat loss, and overall well-being. They discuss the societal pressures and negative comments often encountered by women who prioritize their health and fitness goals. Louise shares personal experiences and insights, emphasizing the importance of self-care and compassion in achieving optimal health outcomes. Ariel adds valuable perspectives on nutrition, genetics, and the impact of food choices on overall health. Together, they challenge conventional notions of body positivity and advocate for a holistic approach to wellness that prioritizes self-love and empowerment.


Our new All About Gut Health & How to Restore it Masterclass is a can’t miss here:


https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout



Episode highlights:

(4:38) Misconceptions about body positivity and healthy habits

(11:35) Discussion on the gray zone between body positivity and achieving fitness goals

(13:23) Louise reflects on her personal journey and the transformational power of self-love

(19:29) Ariel emphasizes the impact of food choices on overall health and well-being

(23:55) Louise challenges the notion of genetic determinism in health and fitness

(30:09) Discussion on societal attitudes toward pregnancy and nutrition

(32:29) Addressing proactive health measures for perimenopausal symptoms

(36:38) Building a supportive community and empowering others

(41:49) Importance of genuine care and personalized support in wellness programs

(49:32) Reframing criticism and embracing self-love

(54:16) Exploring the deeper motivations behind health goals

(58:14) Rejecting societal judgments and prioritizing personal well-being

(1:01:26) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14638834 Thu, 07 Mar 2024 04:00:00 -0500 3780 full false #18 - All About Carbs: The Good, The Bad & The Ugly Misinformation Holding You Back #18 - All About Carbs: The Good, The Bad & The Ugly Misinformation Holding You Back In this episode, Louise introduces Ariel, a registered dietitian with over 20 years of experience and a master's training in functional medicine and integrative health. They delve into the topic of carbohydrates, debunking myths and discussing the importance of proper fueling for women, especially those over 35. Ariel shares her personal journey of overcoming health challenges and hormonal imbalances through strategic nutrition and training. They emphasize the significance of individualized approaches to nutrition and the dangers of following generic guidelines without considering individual biofeedback.



Our new All About Gut Health & How to Restore it Masterclass is a can’t miss here:


https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout



Episode highlights:

(2:07) Introduction of guest Ariel, a registered dietitian with over 20 years of experience

(4:14) Ariel shares her personal health journey and struggles with hormonal imbalances

(9:53) Addressing common misconceptions about carbohydrates and their impact on gut health and hormonal balance

(11:41) Exploring the role of carbohydrates in supporting immune function, bone health, and overall metabolism

(19:45) Challenges of applying generic dietary recommendations to women's health, especially during perimenopause and menopause

(24:07) Emphasizing the importance of individualized nutrition and biofeedback for optimal health outcomes

(27:22) Discussion on the evolving field of perimenopause nutrition and the need for personalized approaches

(33:06) Importance of shaping the next generation of women through positive examples

(36:42) Addressing the misconception around carb consumption on active versus rest days

(38:49) Discussion on unintentional under-fueling and its impact on hormone balance and metabolism

(41:39) Recommended carbohydrate choices for supporting gut health and overall wellness

(47:53) Personal experiences with using glucose monitors and the importance of biofeedback

(56:04) Empowerment through listening to one's body and understanding individual needs

(58:55) Ariel's reflections on personal struggles and the importance of seeking tailored guidance

(1:04:00) 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 💬  support@breakingthroughwellness.com  

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 introduces Ariel, a registered dietitian with over 20 years of experience and a master's training in functional medicine and integrative health. They delve into the topic of carbohydrates, debunking myths and discussing the importance of proper fueling for women, especially those over 35. Ariel shares her personal journey of overcoming health challenges and hormonal imbalances through strategic nutrition and training. They emphasize the significance of individualized approaches to nutrition and the dangers of following generic guidelines without considering individual biofeedback.



Our new All About Gut Health & How to Restore it Masterclass is a can’t miss here:


https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout



Episode highlights:

(2:07) Introduction of guest Ariel, a registered dietitian with over 20 years of experience

(4:14) Ariel shares her personal health journey and struggles with hormonal imbalances

(9:53) Addressing common misconceptions about carbohydrates and their impact on gut health and hormonal balance

(11:41) Exploring the role of carbohydrates in supporting immune function, bone health, and overall metabolism

(19:45) Challenges of applying generic dietary recommendations to women's health, especially during perimenopause and menopause

(24:07) Emphasizing the importance of individualized nutrition and biofeedback for optimal health outcomes

(27:22) Discussion on the evolving field of perimenopause nutrition and the need for personalized approaches

(33:06) Importance of shaping the next generation of women through positive examples

(36:42) Addressing the misconception around carb consumption on active versus rest days

(38:49) Discussion on unintentional under-fueling and its impact on hormone balance and metabolism

(41:39) Recommended carbohydrate choices for supporting gut health and overall wellness

(47:53) Personal experiences with using glucose monitors and the importance of biofeedback

(56:04) Empowerment through listening to one's body and understanding individual needs

(58:55) Ariel's reflections on personal struggles and the importance of seeking tailored guidance

(1:04:00) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14590922 Thu, 29 Feb 2024 03:00:00 -0500 3958 full false #17 - Myth Busting: Diets That Destroy Women's Health + 5 Keys to Feel, Look & Perform Your Best #17 - Myth Busting: Diets That Destroy Women's Health + 5 Keys to Feel, Look & Perform Your Best In this episode, Louise reflects on her recent experience as a speaker at the Health and Heels event organized by Spurt Impact in Wilmington, Delaware. She shares insights and key takeaways from the event, focusing on empowering women, prioritizing health, and navigating challenges such as hormonal changes, especially during perimenopause.

Louise emphasizes the importance of understanding and working with female physiology, especially as hormones change, rather than against it. She discusses the impact of diet culture on women's health, debunking myths around low-carb diets, fasting, and calorie restriction. Louise advocates for a focus on whole, fresh foods to support hormonal health, energy levels, and fitness results.

Episode highlights:
(3:18) Discussion of speakers at the event, including topics such as goal setting, female-specific heart health, and sound baths
(8:06) Importance of understanding and working with female physiology, especially as hormones change
(11:05) Advocacy for whole, fresh foods to support hormonal health, energy levels, and fitness results
(14:07) Debunking myths around low-carb diets, fasting, and calorie restriction
(23:12) Redefining the relationship with alcohol
(25:45) Balancing blood sugar for hormone health
(26:21) Abiding by the no naked carb rule and purposefully planning splurges for metabolic flexibility
(34:07) Importance of strength training for overall fitness and exercise recommendations tailored to women's goals
(47:11) 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 💬  support@breakingthroughwellness.com  

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 reflects on her recent experience as a speaker at the Health and Heels event organized by Spurt Impact in Wilmington, Delaware. She shares insights and key takeaways from the event, focusing on empowering women, prioritizing health, and navigating challenges such as hormonal changes, especially during perimenopause.

Louise emphasizes the importance of understanding and working with female physiology, especially as hormones change, rather than against it. She discusses the impact of diet culture on women's health, debunking myths around low-carb diets, fasting, and calorie restriction. Louise advocates for a focus on whole, fresh foods to support hormonal health, energy levels, and fitness results.

Episode highlights:
(3:18) Discussion of speakers at the event, including topics such as goal setting, female-specific heart health, and sound baths
(8:06) Importance of understanding and working with female physiology, especially as hormones change
(11:05) Advocacy for whole, fresh foods to support hormonal health, energy levels, and fitness results
(14:07) Debunking myths around low-carb diets, fasting, and calorie restriction
(23:12) Redefining the relationship with alcohol
(25:45) Balancing blood sugar for hormone health
(26:21) Abiding by the no naked carb rule and purposefully planning splurges for metabolic flexibility
(34:07) Importance of strength training for overall fitness and exercise recommendations tailored to women's goals
(47:11) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14543652 Thu, 22 Feb 2024 03:00:00 -0500 2921 full false #16 - Myth Busting Protein: What The Heck Matters Most?! #16 - Myth Busting Protein: What The Heck Matters Most?! In this episode, Louise and Amy discuss the importance of protein intake for women, especially those over 35, in achieving their fitness and health goals. They challenge common misconceptions about protein requirements and share insights on integrating protein into daily life without obsessing over grams and calories. The hosts emphasize the significance of understanding one's individual needs and lifestyle when it comes to nutrition, highlighting the benefits of high-quality protein sources like whey and the potential drawbacks of solely relying on plant-based proteins. They provide practical tips for incorporating protein into meals and post-exercise recovery, empowering listeners to make informed choices that support their overall well-being.


Visit BreakingThroughWellness.com to get our newsletter & FREE NUTRITION GUIDE how to mitigate impacts of changing hormones on your health, fitness & running. 


Ready to feel, look or run your best without overcomplicating it? 


Book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program for active women & runners 💻 https://www.breakingthroughwellness.com/ 



Episode highlights:

(5:36) Importance of Hitting Approximate Body Weight In Grams Per Day for Women Over 35

(7:31) Breaking Free from Obsessive Tracking

(11:21) Aligning Nutrition with Lifestyle

(16:09) Understanding Protein Powders

(20:13) High-Quality Protein Recommendations

(22:47) Post-Race Recovery Needs

(32:37) Considerations for Vegetarians

(36:55) Individualized Approach to Nutrition

(40:23) 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 💬  support@breakingthroughwellness.com  

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 discuss the importance of protein intake for women, especially those over 35, in achieving their fitness and health goals. They challenge common misconceptions about protein requirements and share insights on integrating protein into daily life without obsessing over grams and calories. The hosts emphasize the significance of understanding one's individual needs and lifestyle when it comes to nutrition, highlighting the benefits of high-quality protein sources like whey and the potential drawbacks of solely relying on plant-based proteins. They provide practical tips for incorporating protein into meals and post-exercise recovery, empowering listeners to make informed choices that support their overall well-being.


Visit BreakingThroughWellness.com to get our newsletter & FREE NUTRITION GUIDE how to mitigate impacts of changing hormones on your health, fitness & running. 


Ready to feel, look or run your best without overcomplicating it? 


Book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program for active women & runners 💻 https://www.breakingthroughwellness.com/ 



Episode highlights:

(5:36) Importance of Hitting Approximate Body Weight In Grams Per Day for Women Over 35

(7:31) Breaking Free from Obsessive Tracking

(11:21) Aligning Nutrition with Lifestyle

(16:09) Understanding Protein Powders

(20:13) High-Quality Protein Recommendations

(22:47) Post-Race Recovery Needs

(32:37) Considerations for Vegetarians

(36:55) Individualized Approach to Nutrition

(40:23) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14496203 Thu, 15 Feb 2024 04:00:00 -0500 2513 full false #15 - 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed #15 - 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed In this episode, Louise shares personal experiences and insights, highlighting the mental health aspect often overlooked during hormonal changes. She discusses the impact of dopamine levels on behaviors like sugar addiction and offers practical tips for managing mood swings and cravings through awareness, acceptance, and positive activities.

Other Breaking Through Wellness Resources to Support Your Success

Blog Video: How to Process Emotions & Grief Without Binge or Stress Eating
https://www.breakingthroughwellness.com/blog/how-to-process-emotions-pain-grief-without-binge-or-stress-eating

Blog Video: How I Unknowingly Screwed My Health Trying To Look & Run My Best + How You Can Avoid Doing The Same
https://www.breakingthroughwellness.com/blog/how-i-unknowingly-screwed-my-health-trying-to-look-run-my-best-how-u-can-avoid-doing-the-same

Visit BreakingThroughWellness.com to get our newsletter & FREE NUTRITION GUIDE how to mitigate impacts of changing hormones on your health, fitness & running.

Ready to feel, look or run your best without overcomplicating it?

Book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program for active women & runners 💻 https://www.breakingthroughwellness.com/

Episode highlights:
(3:35) Discussion on the mental health aspect during perimenopause
(7:07) Personal experiences with depression and antidepressants
(10:27) Understanding dopamine levels and their impact on behaviors
(14:42) Practical tips for managing mood swings and cravings
(22:17) Importance of community support and embracing the journey
(23:43) 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 💬  support@breakingthroughwellness.com  

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 shares personal experiences and insights, highlighting the mental health aspect often overlooked during hormonal changes. She discusses the impact of dopamine levels on behaviors like sugar addiction and offers practical tips for managing mood swings and cravings through awareness, acceptance, and positive activities.

Other Breaking Through Wellness Resources to Support Your Success

Blog Video: How to Process Emotions & Grief Without Binge or Stress Eating
https://www.breakingthroughwellness.com/blog/how-to-process-emotions-pain-grief-without-binge-or-stress-eating

Blog Video: How I Unknowingly Screwed My Health Trying To Look & Run My Best + How You Can Avoid Doing The Same
https://www.breakingthroughwellness.com/blog/how-i-unknowingly-screwed-my-health-trying-to-look-run-my-best-how-u-can-avoid-doing-the-same

Visit BreakingThroughWellness.com to get our newsletter & FREE NUTRITION GUIDE how to mitigate impacts of changing hormones on your health, fitness & running.

Ready to feel, look or run your best without overcomplicating it?

Book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program for active women & runners 💻 https://www.breakingthroughwellness.com/

Episode highlights:
(3:35) Discussion on the mental health aspect during perimenopause
(7:07) Personal experiences with depression and antidepressants
(10:27) Understanding dopamine levels and their impact on behaviors
(14:42) Practical tips for managing mood swings and cravings
(22:17) Importance of community support and embracing the journey
(23:43) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14450038 Thu, 08 Feb 2024 04:00:00 -0500 1512 full false #14 - Myth Busting: Does Great Health & a Fit Body Require Us To Be All In ALL The Time? #14 - Myth Busting: Does Great Health & a Fit Body Require Us To Be All In ALL The Time? In this episode, Louise and Amy continue with their myth-busting series focusing on health and fitness for women aged 35 and above. They challenge common misconceptions, providing listeners with practical advice to navigate health and fitness in a way that aligns with their goals and lifestyles. They focus on the importance of avoiding black-and-white thinking in health, advocating for adaptability and flexibility as key elements on the path to overall well-being. Join this insightful discussion that empowers you to make informed choices and foster positive life changes.



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



Episode highlights:

(6:36) Sharing of personal experiences and strategies for redefining relationships with alcohol

(17:42) Exploration of the myth surrounding processed foods and the importance of metabolic flexibility

(22:55) Discussion on the lifting mentality and the significance of consistency and targeted workouts

(30:14) Overcoming information overload, avoiding paralysis, and taking actionable steps toward goals

(32:05) Discussion on different types, recommended dosages, and forms of magnesium for better absorption

(37:46) Emphasis on avoiding black-and-white thinking in health and the significance of adaptability and flexibility

(39:17) 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 💬  support@breakingthroughwellness.com  

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 continue with their myth-busting series focusing on health and fitness for women aged 35 and above. They challenge common misconceptions, providing listeners with practical advice to navigate health and fitness in a way that aligns with their goals and lifestyles. They focus on the importance of avoiding black-and-white thinking in health, advocating for adaptability and flexibility as key elements on the path to overall well-being. Join this insightful discussion that empowers you to make informed choices and foster positive life changes.



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



Episode highlights:

(6:36) Sharing of personal experiences and strategies for redefining relationships with alcohol

(17:42) Exploration of the myth surrounding processed foods and the importance of metabolic flexibility

(22:55) Discussion on the lifting mentality and the significance of consistency and targeted workouts

(30:14) Overcoming information overload, avoiding paralysis, and taking actionable steps toward goals

(32:05) Discussion on different types, recommended dosages, and forms of magnesium for better absorption

(37:46) Emphasis on avoiding black-and-white thinking in health and the significance of adaptability and flexibility

(39:17) 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14361972 Thu, 01 Feb 2024 04:00:00 -0500 2446 full false #13 - Myth Busting Series: Does Perimenopause Require Expensive Labs, Meds & Supplements Just to Feel Baseline? #13 - Myth Busting Series: Does Perimenopause Require Expensive Labs, Meds & Supplements Just to Feel Baseline? 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 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 💬  support@breakingthroughwellness.com  

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 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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14361833 Thu, 25 Jan 2024 04:00:00 -0500 2438 full false #12 - How to Advocate for Yourself When Stuck With An Injury & Come Back Stronger Than Ever! #12 - How to Advocate for Yourself When Stuck With An Injury & Come Back Stronger Than Ever! 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 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 💬  support@breakingthroughwellness.com  

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 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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14285244 Thu, 18 Jan 2024 04:00:00 -0500 1506 full false #11 - Strategies to Create More Time & Energy to Support Your Goals #11 - Strategies to Create More Time & Energy to Support Your Goals 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 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 💬  support@breakingthroughwellness.com  

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 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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14285223 Thu, 11 Jan 2024 04:00:00 -0500 2243 full false #10 - How to Maximize Strength Training to Get Strong, Look Fit & Run Your Best #10 - How to Maximize Strength Training to Get Strong, Look Fit & Run Your Best 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 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 💬  support@breakingthroughwellness.com  

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 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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14229553 Thu, 04 Jan 2024 04:00:00 -0500 3609 full false #9 - 2 Natural Ways to Increase Libido at Any Age #9 - 2 Natural Ways to Increase Libido at Any Age 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 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 💬  support@breakingthroughwellness.com  

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 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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14204296 Thu, 28 Dec 2023 04:00:00 -0500 1352 full false #8 - Fasting for Runners & Fitness Lovers: Sometimes, Always, Never, When?! #8 - Fasting for Runners & Fitness Lovers: Sometimes, Always, Never, When?! 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 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 💬  support@breakingthroughwellness.com  

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 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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14181120 Thu, 21 Dec 2023 05:00:00 -0500 2834 full false #7 - Fat Loss, BQs & Energized Running During Perimenopause: Real Runner Stories You Need to Hear #7 - Fat Loss, BQs & Energized Running During Perimenopause: Real Runner Stories You Need to Hear 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 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 💬  support@breakingthroughwellness.com  

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 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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14141432 Thu, 14 Dec 2023 05:00:00 -0500 2356 full false #6 - 2 Root Causes of Hot Flashes - Exact Steps to Ditch Them Now #6 - 2 Root Causes of Hot Flashes - Exact Steps to Ditch Them Now 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 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 💬  support@breakingthroughwellness.com  

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.

]]> 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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14104925 Thu, 07 Dec 2023 05:00:00 -0500 1523 full false #5 - Why NOT Having Abs at the Start Line is Your Superpower #5 - Why NOT Having Abs at the Start Line is Your Superpower 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!


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 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 💬  support@breakingthroughwellness.com  

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.

]]> 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!


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 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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-14049395 Thu, 30 Nov 2023 05:00:00 -0500 1285 full false #4 - Root Causes Why Perimenopause is Worse for Runners & Fitness Lovers #4 - Root Causes Why Perimenopause is Worse for Runners & Fitness Lovers 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:






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 💬  support@breakingthroughwellness.com  

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.

]]> 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:






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 💬  support@breakingthroughwellness.com  

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.

]]> Buzzsprout-14023240 Thu, 23 Nov 2023 05:00:00 -0500 2487 full false #3 - 2 Strategies to do Right Now to Ditch Brain Fog & Support Your Hormones #3 - 2 Strategies to do Right Now to Ditch Brain Fog & Support Your Hormones 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!


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 💬  support@breakingthroughwellness.com  

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!


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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-13977961 Thu, 16 Nov 2023 05:00:00 -0500 1446 full false #2 - Perimenopause Begins at Age 35: Here's What You Need to Know #2 - Perimenopause Begins at Age 35: Here's What You Need to Know 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!




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 💬  support@breakingthroughwellness.com  

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!




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 💬  support@breakingthroughwellness.com  

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.

]]> Louise Valentine Buzzsprout-13982771 Thu, 16 Nov 2023 04:00:00 -0500 2497 full false #1 - 3 Simple Steps to Ditch Overwhelm Now #1 - 3 Simple Steps to Ditch Overwhelm Now 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.



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 💬  support@breakingthroughwellness.com  

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.



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 💬  support@breakingthroughwellness.com  

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.

]]> Buzzsprout-13982921 Thu, 16 Nov 2023 03:00:00 -0500 1957 full false Maximizing Fitness, Physique & Running Through Perimenopause Trailer Maximizing Fitness, Physique & Running Through Perimenopause Trailer 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 💬  support@breakingthroughwellness.com  

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 💬  support@breakingthroughwellness.com  

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.

]]> https://www.breakingthroughwellness.com/ Louise Valentine Buzzsprout-13977129 Wed, 15 Nov 2023 07:00:00 -0500 554 trailer false