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 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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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 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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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 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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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 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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https://www.instagram.com/breakingthroughwellness

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In this episode, we explore Stacey's inspiring transformation journey during perimenopause. Stacey, a health education specialist with a robust background in diabetes education, nutrition, running, and overall health and fitness, shares her struggles with severe depression, hormonal imbalances, perimenopause symptoms and the frustrations of unsustainable diet trends. By embracing a holistic approach to nutrition, fitness and wellness lifestyle strategies, Stacey discovered how small, science-backed intentional changes could have a huge impact on her health and performance.

From dealing with sleep issues, headaches, and constant fatigue, she explains how adjusting her nutrition, fitness routine, and mindset helped her feel vibrant and energized again. Stacey emphasizes the importance of proper nutrition, showing how eating strategically for hormone health can boost mood, energy, and physical performance. She also highlights the benefits of a balanced fitness approach, proving that sometimes less is more—focusing on smart female-specific running and strength training methods can reduce injuries and boost metabolism. Simple habits like seed cycling, reducing supplement and medication use replaced with strategic hydration and fueling protocols, and optimizing sleep made a big difference for her, demonstrating how small changes can lead to major improvements. Above all, Stacey's story is a reminder that patience and a long-term perspective are key to lifelong sustainable results and a true holistic transformation.

Whether you're navigating perimenopause or just looking for a fresh approach to health and fitness, this episode offers practical tips and inspiration to help you thrive.

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

Take our Strength & Injury Prevention for Women Runners 30+ here: https://www.breakingthroughwellness.com/offers/NvSGXnLm

Get our podcast listener discount of 20% off Kion’s science-backed essential amino acids & more at https://www.getkion.com/maximizing

Episode Highlights:
(0:00) Intro
(2:49) Growing up with conflicting messages about health and body image
(5:03) Breaking free from unsustainable diets and understanding prevention
(6:51) The importance of a holistic approach to fitness and well-being
(9:18) The negative effects of extreme fasting and finding balance
(13:30) Nutrition’s impact on sleep, headaches, and overall health
(20:16) How less is more in running and fitness
(29:03) Tools and strategies that made the biggest difference
(42:22) Redefining success: focusing on health over weight loss
(57:43) Stacey’s goals for the new year and advice for thriving in perimenopause
(1:06:08) Outro

Tune in weekly to "Maximizing 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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https://www.instagram.com/breakingthroughwellness

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Email 💬 (Note: We do not have guests on our podcast)
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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 Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

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

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

Email 💬 (Note: We do not have guests on our podcast)
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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 Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!

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https://www.instagram.com/breakingthroughwellness

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

I'd love to connect!

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

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

Email 💬 (Note: We do not have guests on our podcast)
support@breakingthroughwellness.com