Maximizing Hormones, Physique & Running Through Perimenopause – Details, episodes & analysis

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Maximizing Hormones, Physique & Running Through Perimenopause

Louise Valentine

Sports

Health & Fitness

Frequency: 1 episode/7d. Total Eps: 144

Welcome to "Maximizing Hormones, Physique, and Running Through Perimenopause," the podcast that redefines your relationship with fitness, nutrition and hormonal changes.

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

Get ready to break through misinformation, ditch outdated male-based methods and apply what you learn to feel your best, level up a fit toned physique and run strong, energized and injury-free at ANY age!

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

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

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

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https://www.breakingthroughwellness.com/
266 shares
https://www.getkion.com/pages/maximizing
153 shares
https://us.fullscript.com/welcome/breakingthroughwellness/store-start
108 shares

https://www.instagram.com/breakingthroughwellness
270 shares
https://www.instagram.com/lizplosser
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https://www.facebook.com/BreakingThroughWellness
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#106 - Real Life Examples How Healthy Foods Can Inflame The Crap Out of Us!

Thursday, November 6, 2025 • Duration 57:00

Ever wonder why your “clean” meals sometimes make you feel bloated, puffy, or downright awful? In this fierce, honest episode, Louise, as one of the world’s leading health, fitness, and performance experts, breaks down how even the healthiest habits can backfire during perimenopause. She shares raw, real-life examples of how stress, impacts of changing hormones, and food timing collide and what to do when your once-perfect routine suddenly stops working. From alcohol pairings and carb choices to HRV tracking, blood sugar hacks, and nervous system health, this episode is packed with “aha” moments for active women and female runners who want to stay strong, lean, and balanced without losing their joy (or their nachos).

You’ll learn why “healthy” snacks can secretly spike inflammation, make your blood sugar erratic, how HRV can reveal hidden stress, and why balancing carbs, fats, and protein in the right portions and at the right time of day can make or break your energy, mood, physique, long-term health and performance.

Link to check out the Daily Nutritional Support (DNS) Shake mentioned (go to “Supplements” → “Daily Nutritional Support”) https://equi.life?irad=859795&irmp=3644194

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

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

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

Episode Highlights:
(0:00) Intro
(4:38) How hormone shifts change everything
(7:52) Why running harder can backfire
(9:24) What HRV reveals about your stress
(15:25) When alcohol and “clean” food don’t mix
(29:22) The muffin mistake that triggered inflammation
(33:40) How stress amplifies your body’s response
(38:22) Why food timing and ratios matter
(43:02) Louise’s recovery and lessons learned
(47:47) Why managing inflammation is a full-body strategy
(50:35) What to look for in a protein powder
(55:31) Outro

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

I'd love to connect!

Email 💬 support@breakingthroughwellness.com

Please note if you want to be a podcast guest, there is a fee and interview process. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.

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#105 - The Art of Being Strong Yet Sexy & Fierce Yet Feminine

Thursday, October 30, 2025 • Duration 32:47

As hormones change age 35 and beyond, true strength isn’t just about lifting heavier, but finding balance between a variety of strength training strategies, power, dialed in female-specific nutrient timing and your most confident vibrantly well glow... that's resilient enough to shine through life's up and downs!

In this empowering episode, Louise, one of the world’s leading experts in women's health, fitness, and running, challenges the all-or-nothing mindset that dominates women’s fitness and strength training today. She opens up about her own journey from working in male dominated fields like high-performance professional sports and research, to redefining what feminine strength really means, encouraging women to honor both their fierce and graceful sides.

Listeners will learn how to train smarter, not harder, by understanding their physiology, preventing overtraining, and embracing a personalized results-based approach to strength and running. Louise breaks down why specific strength exercises like endless squats do not serve female runners, how muscle-building differs for each woman, and why “bigger, faster, stronger” doesn’t always equal better health.

She reminds us that it’s okay to want to look lean, to crave badass definition, or to simply feel at home in your body. Whether you’re lifting for health, injury prevention, power in running, or physique, this episode invites you to let go of black-and-white fitness thinking and live strong and feminine, without apology.

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

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

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

#96 - How to Reset Your Vibe to Crush All of Your Competing Wellness, Physique & Run Goals

Thursday, August 28, 2025 • Duration 34:36

What if the biggest key to thriving through perimenopause wasn’t another supplement, stricter diet, or grueling workout, but something totally different than pushing your body to new extreme? In this empowering episode, Louise, one of the world’s leading health experts for avidly active high-achieving women and everyday female runners, pulls back the curtain on the real challenges women face in their late 30s, 40s, and beyond when hormones start shifting.

She shares why so many active, driven women and runners hit a wall with fatigue, stubborn weight, hot flashes, and self-criticism, and how mindset, patience, and self-love become non-negotiable for success. From nutrition timing to balancing cortisol, building lean strength, and preventing injuries, Louise explains why quick fixes fail and what really works for lifelong sustainable success.

Listeners will walk away with practical steps for supporting their bodies, celebrating progress instead of nitpicking flaws, and embracing the long game of maximizing health, running, and physique goals despite changing hormones. Whether you’re chasing PRs or just want to feel vibrant again, this episode reminds you that you’re already a badass, especially on days where you're not feeling it, and THAT is where lasting transformation begins!

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

Link to Louise's best-selling book, The Art of Breaking Through, on Amazon: https://amzn.to/4fRdMAu

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

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

#6 - 2 Root Causes of Hot Flashes - Exact Steps to Ditch Them Now

Thursday, December 7, 2023 • Duration 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.

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

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

Email 💬 support@breakingthroughwellness.com

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#5 - Why NOT Having Abs at the Start Line is Your Superpower

Thursday, November 30, 2023 • Duration 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!

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

Episode Highlights:

[2:58] Running with all these muscles

[5:57] Research findings on US military runners

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

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

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

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

[19:00] Embracing and loving your body

[19:56] Outro

#4 - Root Causes Why Perimenopause is Worse for Runners & Fitness Lovers

Thursday, November 23, 2023 • Duration 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.

Important Links:

Louises’s Injury Prevention Masterclass: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkout

Kion use code LOUISE to save: https://glnk.io/j6vy/breakingthroughwellness

Louise’s blog article about fasted training: “One Thing Women Over 35 Who Exercise Should Avoid + What To Do Instead” https://www.breakingthroughwellness.com/blog/one-thing-women-over-35-who-exercise-should-avoid-what-to-do-instead

Link to the article quoted & graph on health risks associated when exercise training volume exceeds an optimal level: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462916/?fbclid=IwAR1-sSopYMaJ7fHg7jl9q-F1wKgY62Qi98nTFzEYJ_70zqLXwDn6N_o8eXU

#3 - 2 Strategies to do Right Now to Ditch Brain Fog & Support Your Hormones

Thursday, November 16, 2023 • Duration 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!

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

Episode highlights:

[3:56] Unveiling a coffee-lover-friendly morning rehydration strategy involving four ounces of water, a pinch of pink Himalayan sea salt, and a splash of lemon juice.

[5:59] Emphasizing the usefulness of pink Himalayan sea salt and lemon juice in the morning rehydration routine for optimal absorption and trace mineral replenishment

[7:44] Louise recommends Concentrace Trace Mineral Drops to enhance the morning rehydration strategy by replenishing trace minerals depleted through stress and sleep

[15:09] Delving into the challenges and benefits of maintaining a consistent sleep pattern, highlighting its crucial role in hormonal health, fitness, and overall well-being.

Important Links Mentioned:

Link to Louise’s FullScript Portal to get 15% off Trace Mineral Drops: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

#2 - Perimenopause Begins at Age 35: Here's What You Need to Know

Thursday, November 16, 2023 • Duration 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!

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

Episode Highlights:

[0:00] Intro

[7:51] Unpacking the effects of hormonal changes on mood, stress, and cortisol levels, emphasizing the crucial role of stress management for women in the realm of fitness and running.

[13:30] Discussing inflammation, nutrition, and the importance of incorporating low-inflammatory foods as a key strategy for managing symptoms associated with hormonal shifts.

[17:26] Highlighting the significance of prioritizing high-quality protein in the diet to address the decreasing efficiency of the body in processing protein during hormonal changes.

[20:51] Exploring the impact of hormonal changes on carb utilization, insulin resistance and advocating for strategic carb consumption to support the body's evolving needs.

[24:08] Addressing the decline in recovery efficiency, suggesting adjustments in running routines, and underscoring the pivotal role of mindful strength training in maintaining optimal fitness.

[26:27] Delving into mindful strength training, muscle development, and advocating for a balanced approach to fitness to navigate hormonal changes and promote overall well-being in active women.[ 40:37] Outro

#1 - 3 Simple Steps to Ditch Overwhelm Now

Thursday, November 16, 2023 • Duration 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.

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

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.

Email 💬 support@breakingthroughwellness.com

Maximizing Fitness, Physique & Running Through Perimenopause Trailer

Wednesday, November 15, 2023 • Duration 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!

Episode Highlights:

[0:22] The complexities of maintaining fitness during hormonal changes, promising to simplify the process.

[1:06] Louise's Personal Journey: From being told she couldn't run to a diagnosis of multiple health conditions at 33, let's talk simplicity in health approaches.

[3:32] Protecting Hormones: Learn to safeguard hormones with practical strategies for nutrition, lifestyle, and training, understanding their profound impact.

[5:16] Applying Female-Specific Science: simplifying cutting-edge female-specific science for practical application in everyday life.

[6:41] Taking Action: Immediate application of strategies to prevent and address hormonal symptoms, focusing on simplicity and practicality.

[7:57] Unlocking Your Best: Despite challenges and frustration, you can unlock your best with less stress, emphasizing nutrition, fitness, and fat loss.

Email 💬 support@breakingthroughwellness.com

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Maximizing Hormones, Physique & Running Through Perimenopause – Details, episodes & analysis

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