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 and performance expert Louise Valentine, this show empowers you to mitigate impacts of hormone changes without overcomplicating it! Get ready to break through misinformation, ditch ineffective trends, outdated methods and apply what you learn to feel your best, look fit or run strong and injury-free.
Join Louise, her coaches and clients as they share multi award-winning science-backed nutrition, fitness, running and fat loss methods designed for active females age 35 and beyond. Get inspired each week as they share how they've turned their own health and fitness breakdowns into breakthroughs and how they now lead the way in helping women just like you do the same!
Whether you're looking to ditch hormone havoc, break through a setback or 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 – we're here to help you harness its natural power to achieve a vibrantly energized, well, fit and active life!
If you're an active female who 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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Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT and learn about our industry-leading 1:1 coaching Academy and results for active women and runners age 35 and beyond.
In this episode, fitness and women's integrative health industry leader Louise Valentine dives into little known yet essential strategies for active women and runners, especially those aged 35 and above. Get ready to align your fitness and nutrition strategy with your changing hormones! As a multi-award-winning physiologist and performance scientist, she recognizes and emphasizes the importance of understanding your female physiology to avoid common pitfalls like the cortisol steal, which can derail your fitness goals, exacerbate perimenopause symptoms and result in prevalent health diagnoses.
Louise provides actionable advice, including targeted nutrition and fitness strategies to maintain healthy hormone levels, optimal health and performance. She discusses why under-fueling, especially around morning exercise sessions, can lead to a cascade of hormonal imbalances, affecting everything from thyroid function to mental health, mood and body composition. She also explores the benefits of creatine supplementation and innovative methods to boost stem cell production for longevity. These are can't miss simple science-backed foundational strategies to enhance fitness and energy levels!
Whether you’re a runner, fitness enthusiast, or just looking to maintain a lean, healthy physique, this episode is packed with cutting-edge tips to help you thrive through perimenopause and beyond.
Episode Highlights: (0:00) Intro (2:42) Understanding the impact of hormones on women's health and fitness (5:53) What is the cortisol steal, and why it matters (9:04) Importance of morning routines and proper fueling (16:26) Common fitness mistakes that worsen cortisol steal (26:55) The critical role of protein and carbs in the morning (30:47) Why intermittent fasting can be harmful for active women (40:47) How traditional running plans can undermine hormonal health
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!
Email 💬 (Note: We do not have guests on our podcast) support@breakingthroughwellness.com
#43 - Should We Sync Fat Loss Or Leaning Out Phases With Our Menstrual Cycle?
Thursday, August 22, 2024 • Duration 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!
In this episode, we dive into the nuanced connection between female hormones and fat loss, exploring whether aligning fat loss efforts with the menstrual cycle can be beneficial. Louise, a multi-award-winning women's integrative health practitioner, performance scientist, and one of the world's leading Exercise Physiologists specializing in active women and recreational runners, points out that while some emerging research backs this method, it's not a universal solution. Key takeaways include the importance of understanding your body’s unique needs and recognizing when to adjust your nutrition and training to avoid counterproductive outcomes like cravings, excessive hunger, inability to concentrate, muscle loss, poor sleep and hormonal imbalances.
Listeners are encouraged to listen to their bodies, particularly during the luteal phase when cravings and hunger might increase due to higher calorie burning. The episode also highlights the value of a personalized approach—whether it’s toughing out a fat loss plan because a girl's got a timeline to look her best by or adjusting for more realistic and sustainable results, depending on your goals and your unique body's response. This advice is especially relevant for active women looking to maintain or improve their physique without compromising their overall health, vibrance or performance.
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
The specific research paper, one of the most robust studies to date, referenced in this podcast: Episode Highlights:(0:00) Intro(2:22) The FAQ of syncing fat loss phases with the menstrual cycle(5:10) Importance of quality research and the risks of following trends based on poor studies(8:55) Managing fat loss during the luteal phase and listening to your body(12:06) Balancing fat loss and endurance training(18:57) Outro
#34 - 6 Simple Steps to Crush Physique & Fat Loss Goals Despite High Life Stress
Thursday, June 20, 2024 • Duration 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: (0:00) Intro (4:54) Step 1: Morning mindset strategy (6:21) Step 2: Meal prep and its benefits (12:43) Step 3: Balancing strength training and cardio (18:40) Step 4: Managing stress and cortisol response (26:27) Step 5: Dividing dinner into two portions (29:25) Step 6: Prioritizing sleep (35:54) Recap of key strategies for stress management and wellness (39:25) Importance of community support (40:56) Outro
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram 📷Facebook
#33 - How to Create a Ripple Effect of Unstoppable Fitness, Self-Love & Freedom From Diets in Our Family
Thursday, June 13, 2024 • Duration 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.
Episode Highlights: (0:00) Intro (2:50) Empowering women to lead by example (5:09) Sustainable health changes and positive relationships with food (7:55) Overcoming fears of past diet failures (13:22) Educating children on health and nutrition (18:21) Showing versus telling in modeling healthy behaviors (22:31) Morning rehydration, stubborn spouses, and other family health practices (26:41) Tying nutrition education to kids' interests (30:53) Teaching kids to read food labels (33:41) Creating a healthy home environment (35:17) Changing taste buds and eating habits over time (37:58) Summary of takeaways and action steps (44:46) Outro
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!I'd love to connect!Instagram 📷Facebook
#32 - Julie's Badass Breakthrough Story: When Perimenopause Symptoms Hit Early
Thursday, June 6, 2024 • Duration 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.
Episode Highlights: (0:00) Intro (3:37) Julie's background in running and her academic work (5:58) The complexity of fitness, nutrition, and hormonal balance (8:38) Julie’s stress and anxiety experiences related to running (11:48) Industry gaps in understanding female athlete health (16:08) Hormonal weight gain and its implications (20:31) Julie’s journey with Breaking Through Wellness (22:12) Key changes in nutrition and the impact on health(28:38) Strategies for maintaining progress during social events and celebrations(31:03) Recognizing individual stress tipping points and managing inflammation(35:46) Realistic expectations for injury recovery and the role of nutrition in healing(38:35) The impact of alcohol on inflammation and health, and strategies for moderation(41:47) Emphasizing small, sustainable steps for lasting success(44:02) Reflecting on past running training methodologies and adapting to new approaches for better health.(47:41) Recognizing and addressing symptoms linked to hormonal changes(52:32) How rhetoric and the communication of health advice affect runners(55:32) The importance of understanding your own physiology(1:04:19) Outro
#31 - How to Navigate the Fine Line of Wanting Control Over Your Food & Fitness
Thursday, May 30, 2024 • Duration 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.
Episode Highlights: (5:00) Challenges of common diets and exercise programs on female physiology (8:10) Balancing calorie intake and the need for flexibility in diet (12:03) Importance of clean eating and removing harmful foods from the diet (16:38) Balancing occasional splurges with consistent healthy eating (19:10) Achieving fitness goals and the significance of a structured plan (22:56) Setting goals and creating a plan for nutrition and fitness (25:56) Importance of hormone-healthy fats and carbs (28:28) Avoiding processed foods and managing inflammation (33:41) Empowering control over nutrition for better energy and health(36:24) The power of community support in achieving health goals(39:18) Commiting to personal health plans and making time for self-care(45:10) Outro
#30 - 3 Simple Steps to Unlock Your Next Level Age 35 & Beyond
Thursday, May 23, 2024 • Duration 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: (0:00) Intro (4:12) Addressing the outdated information in the industry and the gap in female-specific health, fitness, nutrition and running strategies (6:26) The value of aging powerfully and rewriting the narrative around aging (8:36) Importance of sustainable habits and long-term health benefits (11:41) The critical role of mindset and self-compassion in health transformations (14:04) Recognizing the emerging female-specific science and its impact on health strategies (17:28) The need for individualized health approaches and continuous adaptation based on new research (20:50) Step 1: Set clear priority goals and commit (25:27) Step 2: Act like your next-level self (29:54) Step 3: Re-strategize when life happens (35:02) The importance of community and surrounding yourself with like-minded individuals(37:44) Outro
#29 - The Ridiculous Supplement Advice Holding You Back & What To Do Instead
Thursday, May 16, 2024 • Duration 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.
#28 - Rewriting the Story: Your Beautiful Fit Life Age 35 & Beyond
Thursday, May 9, 2024 • Duration 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
#27 - A Simple Science-Based Anti-Cancer Roadmap
Thursday, May 2, 2024 • Duration 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.
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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Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!
Email 💬 (Note: We do not have guests on our podcast) support@breakingthroughwellness.com
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!
Email 💬 (Note: We do not have guests on our podcast) support@breakingthroughwellness.com
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!
Email 💬 (Note: We do not have guests on our podcast) support@breakingthroughwellness.com
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!
Email 💬 (Note: We do not have guests on our podcast) support@breakingthroughwellness.com
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
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!
Email 💬 (Note: We do not have guests on our podcast) support@breakingthroughwellness.com
(21:08) Exploring the holistic approach to health and fitness, emphasizing the importance of mindset shifts and self-care
(26:38) Sharing personal experiences and anecdotes, encouraging listeners to prioritize strength, longevity, and self-empowerment in their fitness journey
(29:20) Starting the conversation about health and nutrition early with children
(30:58) Understanding the importance of differentiating between "green light," "yellow light," and "red light" foods
(34:17) Exploring nutrition strategies to support hormonal balance during different life stages
(37:31) Recognizing the frustrations of navigating fitness and nutrition in a culture focused on quick fixes
(46:03) Highlighting the importance of sustainable weight loss and celebrating non-scale victories
(51:18) Acknowledging the journey to understanding and working with one's unique body
(53:46) Empowering women to redefine success and prioritize their own well-being
(1:01:57) Outro
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!
(6:10) Louise shares her personal motivation and experiences related to cancer prevention
(8:14) Discussion on the role of genetics and environment in cancer risk
(17:31) Insights on nutrition and lifestyle choices for cancer prevention
(23:24) The impact of refined sugar and practical tips for dietary changes
(28:37) Strategies for reducing alcohol intake and maintaining blood sugar balance
(31:27) The relationship between exercise, stress, and cancer prevention, particularly for runners
(35:08) Importance of matching fitness to female physiology
(36:29) Mindset's impact on health outcomes and coping mechanisms
(39:02) Strategies for supporting aging parents' health and mindset
(41:49) Movement hacks and incorporating exercise into daily life
(43:50) Challenging outdated medical advice and advocating for holistic approaches
(47:56) Summary of actionable steps for an anti-cancer lifestyle
(52:33) Outro
Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!
