Explorez tous les épisodes du podcast Maximizing Hormones, Physique & Running Through Perimenopause
| Titre | Date | Durée | |
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| #44 - The Cortisol Steal: What It Is, Why It Matters & How To Mitigate It | 29 Aug 2024 | 00:50:19 | |
Explore the mini courses and masterclasses mentioned here: https://www.breakingthroughwellness.com/store
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| #43 - Should We Sync Fat Loss Or Leaning Out Phases With Our Menstrual Cycle? | 22 Aug 2024 | 00:20:27 | |
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!
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| #34 - 6 Simple Steps to Crush Physique & Fat Loss Goals Despite High Life Stress | 20 Jun 2024 | 00:42:26 | |
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:
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| #33 - How to Create a Ripple Effect of Unstoppable Fitness, Self-Love & Freedom From Diets in Our Family | 13 Jun 2024 | 00:46:16 | |
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.
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| #32 - Julie's Badass Breakthrough Story: When Perimenopause Symptoms Hit Early | 06 Jun 2024 | 01:05:49 | |
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.
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| #31 - How to Navigate the Fine Line of Wanting Control Over Your Food & Fitness | 30 May 2024 | 00:46:41 | |
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:
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| #30 - 3 Simple Steps to Unlock Your Next Level Age 35 & Beyond | 23 May 2024 | 00:39:14 | |
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:
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| #29 - The Ridiculous Supplement Advice Holding You Back & What To Do Instead | 16 May 2024 | 00:42:28 | |
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.
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 p
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| #28 - Rewriting the Story: Your Beautiful Fit Life Age 35 & Beyond | 09 May 2024 | 01:03:28 | |
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
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| #27 - A Simple Science-Based Anti-Cancer Roadmap | 02 May 2024 | 00:54:04 | |
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.
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/
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
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| #26 - A Candid Discussion About the Scale + 5 Ways to Measure Your Progress | 25 Apr 2024 | 01:04:34 | |
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
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| #25 - How to Not Gain Weight or Lose Fitness When You Have to Take Time Off From Running or Lifting | 18 Apr 2024 | 00:34:04 | |
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 bloo
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| #42 - Root Causes Why Our Sleep Goes To Shit & What To Do About It | 15 Aug 2024 | 01:23:10 | |
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.
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| #24 - Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 2) | 11 Apr 2024 | 01:09:48 | |
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.
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
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| #23 - Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 1) | 04 Apr 2024 | 01:11:00 | |
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
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| #22 - How to Unshit Your Health & Fitness Show Age 35 & Beyond: A Real Life Story | 28 Mar 2024 | 00:38:42 | |
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
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| #21 - How To Know If Underfueling Is Stopping You From Achieving Your Goals & What To Do About It | 21 Mar 2024 | 00:58:43 | |
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
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
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| #20 - My Epic Journey Turning My Health, Hormone, Fitness & Running Breakdowns into Breakthroughs | 14 Mar 2024 | 00:50:04 | |
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.
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| #19 - How to Rise Above Fit Shaming & Confidently Unlock Your Next Level | 07 Mar 2024 | 01:03:00 | |
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
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| #18 - All About Carbs: The Good, The Bad & The Ugly Misinformation Holding You Back | 29 Feb 2024 | 01:05:58 | |
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
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| #17 - Myth Busting: Diets That Destroy Women's Health + 5 Keys to Feel, Look & Perform Your Best | 22 Feb 2024 | 00:48:41 | |
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.
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| #16 - Myth Busting Protein: What The Heck Matters Most?! | 15 Feb 2024 | 00:41:53 | |
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
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| #15 - 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed | 08 Feb 2024 | 00:25:12 | |
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.
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| #41 - Dr. Ann's Badass Breakthrough Fitness & Running Perimenopause Story | 08 Aug 2024 | 00:39:06 | |
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!
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| #14 - Myth Busting: Does Great Health & a Fit Body Require Us To Be All In ALL The Time? | 01 Feb 2024 | 00:40:46 | |
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
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| #13 - Myth Busting Series: Does Perimenopause Require Expensive Labs, Meds & Supplements Just to Feel Baseline? | 25 Jan 2024 | 00:40:38 | |
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/
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
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| #12 - How to Advocate for Yourself When Stuck With An Injury & Come Back Stronger Than Ever! | 18 Jan 2024 | 00:25:06 | |
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
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| #11 - Strategies to Create More Time & Energy to Support Your Goals | 11 Jan 2024 | 00:37:23 | |
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/
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
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| #10 - How to Maximize Strength Training to Get Strong, Look Fit & Run Your Best | 04 Jan 2024 | 01:00:09 | |
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
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| #9 - 2 Natural Ways to Increase Libido at Any Age | 28 Dec 2023 | 00:22:32 | |
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
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| #8 - Fasting for Runners & Fitness Lovers: Sometimes, Always, Never, When?! | 21 Dec 2023 | 00:47:14 | |
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!
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| #7 - Fat Loss, BQs & Energized Running During Perimenopause: Real Runner Stories You Need to Hear | 14 Dec 2023 | 00:39:16 | |
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. 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
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| #6 - 2 Root Causes of Hot Flashes - Exact Steps to Ditch Them Now | 07 Dec 2023 | 00:25:23 | |
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.
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| #5 - Why NOT Having Abs at the Start Line is Your Superpower | 30 Nov 2023 | 00:21:25 | |
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
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| #40 - Example Identity & Habit Shifts To Be a Strong, Resilient & Fit Runner Age 35 & Beyond | 01 Aug 2024 | 00:34:18 | |
Links to Resources Mentioned:
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| #4 - Root Causes Why Perimenopause is Worse for Runners & Fitness Lovers | 23 Nov 2023 | 00:41:27 | |
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.
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| #3 - 2 Strategies to do Right Now to Ditch Brain Fog & Support Your Hormones | 16 Nov 2023 | 00:24:06 | |
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. 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”
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| #2 - Perimenopause Begins at Age 35: Here's What You Need to Know | 16 Nov 2023 | 00:41:37 | |
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!
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| #1 - 3 Simple Steps to Ditch Overwhelm Now | 16 Nov 2023 | 00:32:37 | |
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.
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| Maximizing Fitness, Physique & Running Through Perimenopause Trailer | 15 Nov 2023 | 00:09:14 | |
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! [5:16] Applying Female-Specific Science: simplifying cutting-edge female-specific science for practical application in everyday life.
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| #39 - 3 Common Nutrition Misconceptions to Ditch Right Now | 25 Jul 2024 | 00:29:48 | |
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
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| #38 - Hydration Tips to Crush Your Goals During Perimenopause | 18 Jul 2024 | 00:28:48 | |
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:
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| #37 - 5 Root Causes Why You're Stuck in Your Health, Fitness or Running Age 35 & Beyond | 11 Jul 2024 | 00:37:11 | |
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:
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| #36 - The Most Important Question To Ask So You Can Feel, Look & Perform Your Best For Life | 04 Jul 2024 | 00:29:29 | |
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.
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| #35 - Lessons Learned About Safe & Effective Fat Loss & Leaning Out For Active Women & Runners | 27 Jun 2024 | 01:11:33 | |
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.
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| #45 - Candid Insights into Overeating, Gastric Surgery & GLP1s for Runners & Fitness Lovers | 05 Sep 2024 | 00:46:52 | |
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| #46 - An Incredible Stem Cell, Longevity & Medical Breakthrough Technology | 12 Sep 2024 | 01:08:55 | |
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. 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:
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| #47 - How to Run Your Strongest Races & Marathons Age 35 & Beyond | 19 Sep 2024 | 00:31:20 | |
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.
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| #48 AMA: Female-Specific Run Strategies to Maximize Hormones, Injury Comebacks, Cold Therapies & Creatine | 26 Sep 2024 | 00:40:30 | |
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
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| #49 - Best Places to Start When Feeling Stress Overload, Hormone Havoc & Overwhelmed | 03 Oct 2024 | 00:34:31 | |
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!
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