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!

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

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