Explore every episode of the podcast Maximizing Hormones, Physique & Running Through Perimenopause
| Title | Pub. Date | Duration | |
|---|---|---|---|
| #156 - Masterclass Part 2: How to Master Your Adrenal, Stress & Cortisol Regulation | 22 Oct 2026 | 00:47:59 | |
Most often, the key to better hormones, deeper sleep, a badass body composition, and stronger running isn't doing more, but learning how to slow down and streamline a targeted, more strategic approach - especially in midlife. In Part 2 of their adrenal, stress, and cortisol regulation masterclass, Louise Valentine, a multi award-winning women's functional health practitioner, scientist, and exercise physiologist, and Jen share practical ways to manage daily stress, support an optimal daily hormonal rhythm, maximize recovery and fitness results during perimenopause. From demanding workouts and busy family schedules to emotional stress and poor eating habits, they discuss how everyday stressors can affect your energy, mood, digestion, and fitness progress. They also share personal experiences with managing stress and healthy cortisol levels while balancing motherhood, relationships, and training. You'll discover simple strategies to support your nervous system, including walking after runs to decrease post-exercise cortisol levels, eating without distractions to optimize digestion, limiting screen time, and using foam rolling to support a productive parasympathetic downshift each night. Louise and Jen explain why female-specific fueling, strategic training, and intentional recovery matter just as much as working hard. The biggest takeaway? You don't need an expensive wellness routine to start making changes. Small, consistent habits can help you build a healthier, more supportive lifestyle while continuing to pursue your running and fitness goals. Start with one to three changes you can maintain, and give your body the recovery and love it deserves. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Link to podcast episode #124B with our Daily Pause Practice, how & why it works is here. Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders. Learn, laugh & level up with a Breaking Through Wellness masterclass here. Track your biomarkers with Function Health & save $25 using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Episode Highlights:
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. | |||
| #155 - Masterclass Part 1: How to Master Your Adrenal, Stress & Cortisol Regulation | 15 Oct 2026 | 00:53:23 | |
Often, the reason we're exhausted, struggling to recover, fat loss resistant, seeing rapid hormone decline, or noticing frustrating changes in our body isn't just "inevitable" perimenopause, but rather it's the stress our body is carrying every day and how it impacts our daily hormonal rhythm. In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, welcomes back Jen for part one of a mini masterclass on adrenal, stress and cortisol regulation, and how everyday habits affect active women over 35. Louise explains the body's stress response, the three stages of HPA axis dysfunction, and why feeling fine doesn't always mean your body is recovering or functioning well. They discuss how running, intense workouts, caffeine, poor sleep, and underfueling can add to your body's overall stress load. Jen shares her own experience recognizing energy fluctuations and making small changes to her daily routine. The conversation also covers DHEA, optimizing hormone health, and why supplements require professional guidance. For female runners navigating perimenopause, this episode offers a chance to reassess training, fueling, and recovery habits. The biggest takeaway? Supporting your body isn't always about doing more. More often, it's about learning what our female body needs to recover, build optimal hormones, stay strong, and mitigate expedited perimenopause decline. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause: https://www.breakingthroughwellness.com Link to podcast episode #124B with our Daily Pause Practice, how & why it works is here. Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders. Learn, laugh & level up with a Breaking Through Wellness masterclass here. Track your biomarkers with Function Health & save $25 using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Episode Highlights:
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. | |||
| #154 - FAQ: Do Strategies I Learn On This Podcast Apply To My Husband Too? Yes! Here's How! | 08 Oct 2026 | 00:50:09 | |
What if the health strategies you are learning for yourself could also help your husband feel better, sleep better, and stay stronger as he ages? In this episode, Louise Valentine, one of the world’s leading integrative health and fitness practitioners, explains why many of the foundational habits she teaches women can also support men. She covers protein and amino acids, hydration, vitamin D, omega-3s, creatine, magnesium, blood sugar balance, and better supplement choices. She also explains why dosage matters and why taking more supplements does not necessarily lead to better results. Louise shares how simple science-backed routines like eating a specific nourishing breakfast, strategic hydrating first thing in the morning, purposeful walking after dinner, and strategic caffeine timing can support energy, recovery, mood, cognition, mental, and hormone health. She also discusses cortisol dysregulation, especially in high-achieving people who may not realize that ambition, overworking, and constant mental stimulation can still create physiological stress. The takeaway is simple: most health, fitness, and longevity improvements do not require complicated protocols. Small, consistent habits tailored to the individual can help couples and families build healthier routines together. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Link to podcast episode #70 “The Ultimate Female-Specific Supplement Guide: Strategies, Timing & Type” here Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25%. A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders. Learn, laugh & level up with a Breaking Through Wellness masterclass here. Track your biomarkers with Function Health & save $25 using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Episode Highlights:
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. | |||
| #153 - Why "Eat 100g of Protein Per Day" is Terrible Advice - Relative to Who WE Are | 01 Oct 2026 | 00:44:08 | |
Generic protein advice can sound simple, but for ambitious active women and runners in perimenopause, it misses what our female body actually needs. In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, challenges the recommendation of eating 100 grams of protein per day and explains why protein needs should reflect our unique body weight, training volume, recovery demands, hormonal shifts, and body composition goals. She discusses how active women, especially runners and endurance athletes, often require more protein to support muscle, hormones, stress resilience, injury prevention, and recovery. Louise also breaks down the importance of protein timing, post-workout fueling, pairing protein with carbohydrates, and spreading protein intake throughout the day rather than relying on large servings. She shares practical examples for breakfast, snacks, and meals while emphasizing that nutrition should adjust as training and goals change. The bigger takeaway: It's time to ditch one-size-fits-all nutrition rules. Your fueling strategy should support your activity level, recovery, hormones, and long-term health, not just hit a generic number. When we want optimal results to thrive and not just survive as active women, it takes a much more specific, female-specific science-backed, and logic-driven approach. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Check out my FullScript here where you can see curated supplement picks under “Collection” to address specific concerns & save 25%! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders. Learn, laugh & level up with a Breaking Through Wellness masterclass here. Track your biomarkers with Function Health & save $25 using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Episode Highlights:
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. | |||
| #152 - How I Taught My Daughter The Importance of Getting Proactive Bloodwork as a Female Runner & Swimmer | 24 Sep 2026 | 00:42:15 | |
“Normal” and basic blood work does not tell us the whole story. In this episode, Louise Valentine, a multi-award-winning women's integrative health practitioner and exercise physiologist, shares why understanding which biomarkers to track and what they mean can be especially important for runners, active women, and their families. Using her daughter’s first blood draw as an example, Louise explains how she teaches her children to see health data as empowering, useful information rather than something to fear. She discusses the difference between standard and optimal lab ranges, cutting-edge female-specific lab ranges, why tracking trends over time matters, and several markers she watches closely, including advanced cholesterol markers, liver enzymes, and ferritin. Louise also shares how under-fueling can affect recovery, energy, performance, hormones, injury-risk, and long-term bone health in endurance athletes. Along the way, she offers practical tips for making blood draws less stressful and shares lessons from her own family’s health, fitness, and running journeys. The bigger message is simple: learning what your body needs today can help you make better decisions before small warning signs become bigger problems. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Learn, laugh & level up with a Breaking Through Wellness masterclass, including “How to Confidently Support Optimal Ferritin” here. Track your biomarkers with Function Health & save $25 using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #151 - My Doctor Offered Me Birth Control to Manage My Symptoms: Here's Why I Politely Declined | 17 Sep 2026 | 00:38:16 | |
What happens when the treatment offered to quiet your symptoms also quiets the hormonal signals you are trying to understand and working hard to support? In this episode, Louise Valentine, a leading functional health and fitness expert for perimenopausal active women and recreational runners, shares why she decided not to use birth control as a way to manage perimenopause symptoms. As an example of things to consider, she walks through her complicated health history, including periods of underfueling, overtraining, gut issues, hormone challenges, and the difficulty of navigating fragmented women’s healthcare. Louise explains why she wants to address root cause factors first, such as gut health imbalances, stress, cortisol regulation, and adjusting nutrition, lifestyle, and training. She clarifies why hormone suppression therapy is not the right next step for her. You will learn the importance of tracking symptoms, asking questions about testing and scans, and understanding that what works for one woman may not work for another. Ready to become an informed participant and fierce advocate in your own care? The bottomline is: Symptoms can provide useful information about our body's individual needs, and women deserve conversations that consider their individual health history, goals, and options rather than relying on a one-size-fits-all or outdated approaches. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Learn, laugh & level up with a Breaking Through Wellness masterclass here. Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #150 - There is Never a "Perfect" Time, Only a Decision | 10 Sep 2026 | 00:33:08 | |
Waiting until life gets easier may be the very thing keeping you stuck. In this short episode, Louise Valentine shares a simple reminder for women navigating perimenopause, changing hormones, fitness struggles, and the pressures of midlife: there is no perfect time. There is only a decision. Louise, one of the world’s leading integrative health practitioners, explains how she sees women delay getting support even when their symptoms, lab trends, or daily energy suggest something needs attention. She shares why understanding the full picture, health history, stress, nutrition, training, hormones, and lifestyle, can help create a more personalized path forward instead of relying on endless supplements or quick fixes. She also opens up about her own challenges, continued functional medicine training, and why she chose to keep learning even during a difficult season of life. Louise emphasizes the importance of community, individualized support, and recognizing that needing help, including medical support when appropriate, is not a failure. The takeaway is simple: lean in, learn from what is not working, make adjustments, and keep moving forward. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Learn, laugh & level up with a Breaking Through Wellness masterclass here. Episode Highlights:
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. | |||
| #149 - Lessons Learned on Balancing a Love of Running, Building a Badass Physique & Vibrant Longevity From Our Last Training Cycle | 03 Sep 2026 | 00:51:39 | |
As our hormones and female physiology change, running a bit less and more strategic is essential to feel stronger, healthier, and even faster. Louise Valentine, a leading expert for perimenopausal active women and runners, sits down with Jen to look back on their four-month training cycle and share what happened when they reduced running mileage, focused more on the Breaking Through Wellness female-specific strength training and fitness methods, and stopped forcing their bodies to keep up with demanding race goals. One of their biggest lessons was once again learning to recognize a bioindividual “stress tipping point”, a science-backed theory that Louise teaches us to thrive through perimenopause. For example, more training is not always better, especially when sleep, recovery, hormones, hunger, mood, and body composition start to suffer. Louise shares how stepping away from half-marathon training helped improve her sleep, libido, strength, physique, recovery, and hormone markers while still allowing her to run faster. Jen also discovered that shorter runs brought her faster physique changes, more joy, improved energy, and made training easier to fit into her busy family life. They also discuss excessive cardio, hunger hormones, female-specific strength training, ditching social media pressure, and the empowering freedom that comes from changing goals without feeling like you failed. The takeaway is simple: your healthiest and most effective training plan looks a lot different in midlife as your hormones and female physiology change. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Blog post mentioned in this episode, “Trying to find your sweet spot with running & fitness in perimenopause? This is for you!“ is found here. Previous podcast episode #133 on choosing to shift training goals mid-training plan: https://podcasts.apple.com/us/podcast/maximizing-hormones-physique-running-through-perimenopause/id1716725195?i=1000767715477 Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Learn, laugh & level up with a Breaking Through Wellness masterclass here. Episode Highlights:
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. | |||
| #148 - How to Level Up Libido, Happy Hormones, Date Nights & Connectedness With Your Spouse | 27 Aug 2026 | 00:41:54 | |
At Breaking Through Wellness, taking more strategic care of yourself also means making more room for joy-filled experiences with the people you love. In fact, it may be the most important factor in thriving through perimenopause with optimal health, hormones, fitness, and holistic happiness! In this episode, Louise Valentine, a leading functional women's health, exercise physiologist, and female-specific fitness expert, shares a personal look at how health, changing hormones, fitness, relationships, and stress all intersect during perimenopause. After noticing how demanding this season of life has become for herself and her clients, she realized that reconnecting with her husband needed to become a top priority, not something left for when life finally slowed down. Louise shares why she and clients in her private practice are making intentional connection part of their wellness goals, including planning regular date nights and finding simple ways to bring back fun, conversation, and intimacy. She also walks through how she approached an adventurous weekend getaway, including hacks for alcohol, nutrient timing, and fun meals out, while still supporting her best training, recovery, and overall health. The conversation goes deeper as Louise opens up about family stress, resilience, changing priorities, and the importance of having a strong community around you when life feels heavy. The takeaway is simple: wellness is bigger than workouts and nutrition. Sometimes feeling your best also means protecting your relationships, making space for joy, and remembering what matters most. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Learn, laugh & level up with a Breaking Through Wellness masterclass here. Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Episode Highlights:
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. | |||
| #147 - How She Did It: Stacey Ditches Supplements, HRT, Depression & Diets for a Sustainable Total Body Transformation | 20 Aug 2026 | 01:09:59 | |
Feeling better in perimenopause has less to do with doing more and more to do with finally giving your female body what it needs. In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts for ambitious active women who love to run, sits down with Stacey, a health education specialist and longtime runner, to share her journey from restrictive dieting, excessive fasting, poor sleep, headaches, injuries, and frustrating hormonal symptoms to a much simpler approach to health and performance. Stacey explains how learning when and how to fuel with her female physiology changed the way she sleeps, runs, recovers, and feels day to day. They discuss why more cardio and longer workouts are not always better, especially as women move through perimenopause, and why strategic strength training, female-specific fueling, and recovery can make a bigger difference. Stacey also shares how she stopped letting the scale dictate her progress and began focusing more on strength, energy, fewer injuries, and overall well-being. Her biggest lessons are refreshingly simple: be patient, stay consistent, keep things flexible, and stop expecting overnight results. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, like Kion Aminos mentioned in this episode. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Check out my FullScript here where you can see my curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Learn, laugh & level up with a Breaking Through Wellness masterclass here. Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Episode Highlights:
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. | |||
| #146 - Real Examples of How to Work With Your Changing Hormones, Not Against Them | 13 Aug 2026 | 00:42:47 | |
Perimenopause changes how your body responds to training, nutrition, caffeine, sleep, recovery, and many supplements, making it feel like the things you always did to support your health and fitness are no longer working. And those shifts can begin as early as your 30s. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Check out my FullScript here where you can see my curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Learn, laugh & level up with a Breaking Through Wellness masterclass here. Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Episode Highlights:
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. | |||
| #145 - How to Navigate the Fine Line of Fueling for Physique, Fat Loss & Endurance Performance When Our Daughters Are Watching | 06 Aug 2026 | 00:42:41 | |
Your daughter may forget what you served for dinner, but she may remember how you talked about your body. In this episode, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, explores the fine line between pursuing fat loss, physique goals, and endurance performance while raising children who are watching and listening. Drawing from her own childhood health and body composition struggles, work with professional athletes, and experience as a mother of young athletes, she explains why joy, strength, and long-term health should matter more than pressure, appearance, or performance alone. Louise shares practical ways to build a healthier family culture around food and movement. She discusses explaining the “why” behind nutrition choices, using strength-focused language, treating food as fuel rather than labeling it good or bad, and allowing room for both nourishing meals and fun sports snacks. She also offers simple travel-fueling ideas and reminds listeners that children notice how adults speak about their bodies. If you have a daughter, get ready to learn practical tips for empowering her with hormone supportive food choices, female-specific nutrient timing and strategies that are easy to share so she can age strong, fit and vibrantly well, too! The takeaway is clear: parents can still work toward personal health and physique goals while modeling confidence, flexibility, and respect for the body. Intentional words and everyday habits can help our next generation of fitness lovers and endurance athletes grow up strong, informed, and excited to move - for life. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Learn, laugh & level up with a Breaking Through Wellness masterclass here. Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Check out my FullScript here where you can see my curated favorite supplements, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #144 - 5 Simple & Effective Strategies to Ditch Stubborn Fat, Feel, Look & Run Your Best | 30 Jul 2026 | 00:39:51 | |
Most often, the habits slowing your progress as your hormones and female physiology change are not the big ones, but the small choices you repeat every week. In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, shares simple nutrition and lifestyle shifts that help women feel their best, mitigate symptoms, support body composition, and run stronger through perimenopause. She explains why progress does not require extreme diets, complicated macros, or traditional high volume or complicated training plans. Instead, strategic and very simple boundaries around foods like cheese, takeout lattes, alcohol, restaurant meals, and portion sizes can make a noticeable difference. Louise discusses how frequent cheese often contributes to bloating for some women, why sugary lattes can disrupt blood sugar and quietly add extra calories, and how alcohol affects recovery, sleep, mood, nutrient absorption, and fat-loss goals. She also suggests separating alcohol from restaurant meals when possible to reduce the overall stress on the body's detoxification pathways and our changing metabolic processes as we age. The biggest takeaway is that it's not about perfection. It's simply learning how your body is changing, making one realistic adjustment at a time, and building a healthier relationship with food. Midlife and perimenopause wellness can be simple, flexible, and still leave room for pizza, date nights, and the foods you love. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Learn, laugh & level up with a Breaking Through Wellness masterclass here. Check out my FullScript here where you can see my favorite high-quality supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #143 - Part 2: Why Ovulation & Luteal Phase Symptoms Ramp Up & What To Do About It | 23 Jul 2026 | 00:40:15 | |
Your body is not failing you. It may simply be asking for a different kind of support. In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, and Jen continue their conversation on hormonal shifts during ovulation and the luteal phase. They explain why female runners may experience temporary weight gain, bloating, constipation, pelvic discomfort, hot flashes, disrupted sleep, lower HRV, mood changes, and harder workouts during certain parts of the menstrual cycle. Listeners will learn why hydration, electrolytes, carbohydrates, recovery, and smart training adjustments can make a meaningful difference. Rather than trying every strategy at once, Louise recommends choosing one to three actions based on your most disruptive symptoms. The conversation also explores the emotional side of perimenopause. Louise and Jen share simple ways to improve mood, enjoy running again, and avoid taking stress out on partners or children. Sometimes the most powerful action is slowing down, turning on uplifting music, changing the workout, or pausing to reconnect with someone you love. The key message is simple: understand your cycle, support your body, and adjust your goals to fit your current season. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Learn, laugh & level up with a Breaking Through Wellness masterclass here. Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #142 - Part 1: Why Ovulation & Luteal Phase Symptoms Ramp Up & What To Do About It | 16 Jul 2026 | 00:41:08 | |
What if your cravings, mood swings, bloating, and difficult workouts are not signs that you are losing control, but signals that your body needs different support? In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, sits down with Jen to explain how hormonal surges around ovulation and the luteal phase can affect female runners during perimenopause. They discuss why tracking your cycle can help you recognize patterns in your energy, appetite, mood, recovery, and performance instead of blaming yourself when symptoms appear. Louise explains that women may burn more calories during the luteal phase, which can increase hunger and the need for additional carbohydrates. Simple adjustments, such as adding a nourishing snack, improving hydration, and slightly reducing workout intensity, may help ease cravings, anxiety, fatigue, and low moods. They also explore the risks of undereating, following rigid nutrition plans, and combining intense training with alcohol, stress, and poor recovery. The key is not to stop pursuing your goals, but to understand when your body needs more care. By choosing a few realistic strategies and tracking the results, women can feel more confident, energized, and in control throughout their cycle. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Learn, laugh & level up with a Breaking Through Wellness masterclass here. Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #141 - How to Regulate Stress, Cortisol & Your Nervous System Without Losing Your Badass, High-Performing Athletic Edge | 09 Jul 2026 | 00:41:23 | |
Your body is not broken. However, some methods you've relied on in the past may be mismatched for this season of life. In this episode, Louise Valentine, a multi-award-winning women's integrative health practitioner and exercise physiologist, talks to midlife female runners who feel like their energy, hormones, body composition, sleep, and performance are changing faster than they expected. Louise explains why perimenopause makes stress harder for the female body to handle and why more miles, harder workouts, or quick fixes do not solve the real problem or address root causes of what's changing in our body. Instead of blaming our body, she points to the need for female-specific training, better fueling, nervous system support, and smarter strength work designed for runners. She also shares her own experience with burnout, anxiety, social media habits, and learning how to slow down without losing her high-performing edge. Listeners will hear why cortisol, sleep, connection with those we love, recovery, and self-love all matter to build our best long-term health, optimal hormones, resilience and joy-filled performance as we age. This episode is a reminder that women can age stronger, run well, feel vibrant, and protect their hormones without overcomplicating the process. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com Learn, laugh & level up with a Breaking Through Wellness masterclass here. Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each sign up! Thank you! Episode Highlights:
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. | |||
| #139 - A Refreshingly Calm Clarification of Fasted Training Nuances Specific to Female Runners | 25 Jun 2026 | 00:54:09 | |
What if the workout habit you thought was helping your body is actually making perimenopause harder? In this episode, Louise Valentine, one of the world’s leading exercise physiologists and women's integrative health practitioners, gives a clear, honest breakdown of why fasted training may not be the best fit for active women, especially runners navigating changing hormones, stress, cravings, sleep issues, and body composition goals. Louise explains how morning workouts, low fuel, caffeine nuances, and high cortisol can stack up quickly for ambitious women who are already juggling a lot. She shares why a small amount of protein and carbs before training can help support hormone production, energy, recovery, mental health, and long-term performance. She also challenges the confusing noise online around women’s health, HRT, cortisol, and perimenopause trends, reminding listeners that context matters. This episode is especially useful for women who run, lift, train early, struggle with cravings, wake up at night, feel burned out, or feel stuck despite doing “everything right.” Louise keeps the message grounded in solid female-specific science: fuel your body, stop punishing and potentially harming yourself, and make choices that support your long-term health, energy, and ability to run strong for life. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Learn, laugh & level up with a Breaking Through Wellness masterclass here, including “How to Ditch Cravings & Overeating Habits For Good” mentioned in this episode. Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, including Kion aminos & Creature creatine. Code "LOUISE" saves on all future orders: https://www.getkion.com/maximizing Link to check out Function Health & save $25 off comprehensive, proactive blood work using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you! Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Episode Highlights:
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. | |||
| #138 - How She Did It: Jen's Victory Crushing Cleveland Half Marathon | 18 Jun 2026 | 00:59:45 | |
Sometimes your biggest race win is not the time on the clock. It is realizing your body is still capable of surprising you. In this episode, Louise Valentine, leading expert for perimenopausal active women and runners, welcomes Jen back to unpack her unexpected victory at the Cleveland Half Marathon, a race run in brutal heat, humidity, and direct sun. What started as a “just have fun” race turned into a powerful lesson in hormone-supportive training, smarter recovery, strategic fueling and trusting a less-is-more running approach. Louise and Jen share how Breaking Through Wellness's strategic strength training, sleep, nervous system support, pre-race hydration, simple fueling, mobility, and 30-second burst strategies empowered Jen to stay strong when the race got hard. They also talk about redefining what a PR really means, especially for women running through perimenopause, life stress, and changing energy needs. This episode is a reminder that running does not have to feel punishing to be powerful. Sometimes the breakthrough comes when you stop forcing your body and start working with it to unlock its full potential! RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Learn & level up faster with a Breaking Through Wellness masterclass here. Get your fabulously fit & moisturized glow on with Element LABS beauty & skincare products here. Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! Episode Highlights:
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. | |||
| #137 - How to Know When Exercise & Running is No Longer a Productive Way to Manage Stress | 11 Jun 2026 | 00:55:36 | |
Your body often tells the truth before your mind is ready to admit it. In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, a leading expert for perimenopausal active women and runners, shares a deeply personal look at what happens when major life stress collides with fitness, hormones, running, and midlife health. Through her own experience with devastating family news, interrupted sleep, inflammation, gut changes, low energy, and emotional overload, Louise explains why pushing harder is not always the answer, especially during perimenopause. Listeners will learn how to recognize when the body is reaching its stress tipping point, why exercise can become counterproductive when cortisol is already high, and how to adjust workouts, fueling, recovery, and lifestyle habits with more care. Louise also shares practical tools like eating more when sleep is disrupted, scaling back intensity, foam rolling with calming music, red light therapy, family connection, therapy, and brain spotting. This episode is a powerful reminder that resilience is not always about doing more. Sometimes, it starts with slowing down before your body forces you to. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Learn & level up faster with a Breaking Through Wellness masterclass here, including my How to Support & Restore Your Gut Health Mini Course. Find a brain spotting therapist near you: https://brainspotting.com/directory/ Explore client success stories & educational resources on my blog here. Read my best-selling book, The Art of Breaking Through, found on Amazon here. Explore Joovv Red Light Therapy devices here. Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! Episode Highlights:
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. | |||
| #133: The Art of Knowing How & When to Pivot Your Fitness, Physique & Running Goals in Midlife | 14 May 2026 | 00:49:13 | |
What happens when the goal you once wanted starts costing you the life, energy, long-term health or body composition results you actually want? In this relatable episode, Louise, one of the world’s leading exercise physiologists, health, and performance scientists, welcomes Jen back for a conversation about midlife fitness, perimenopause, running goals, family stress, and learning when to pivot. They share how training for the Cleveland half marathon became harder than expected, not because they were doing anything “wrong,” but because life, hormones, recovery, and stress started to collide. Louise and Jen talk about the importance of listening to your body, watching signs like energy, HRV, inflammation, thyroid symptoms, and loss of joy in training. They explore why chasing a PR is not always worth it if it comes at the cost of health, physique changes, improving strength, family connection, or long-term wellness. This episode is a powerful reminder that midlife fitness is not about quitting. It is about adjusting with wisdom. Listeners will walk away encouraged to honor their current season, protect their energy, and build a fitness plan that supports strength, joy, hormones, and longevity. Remember: It's not a no, it may just be a "not right now". RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Learn & level up faster with a Breaking Through Wellness masterclass here, including the “Injury Prevention for Runners” & free Summer Planning course mentioned in this episode. Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Save $25 off Function Health comprehensive functional labs here. With every sale, $25 goes back to support BTW. Discount code is “LVALENTINE11” Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #132 - Is it Possible to Achieve Peak Fitness in Mid-Life? Yes! Here Are 4 Ways | 07 May 2026 | 00:49:31 | |
Great News: Your strongest, most fit, capable, lean, and healthy body isn't behind you - It's just getting started! In this episode, Louise Valentine, one of the world’s leading women's integrative health, fitness and performance experts, breaks down whether women can truly return to peak fitness in midlife, especially through perimenopause and menopause. Her answer is yes, but it simply requires redefining what “peak” means relative to working with your changing female physiology. Instead of chasing old PRs or forcing the same training methods from your 20s and 30s, Louise encourages women to build a body that is strong, energized, injury-resistant, and able to support the vibrant, active life they want for decades. She explains why female runners and active women need to work with their changing hormones, not against them. That includes smarter fueling, strength training, stress and cortisol management, sleep, gut health, and realistic running goals. Louise also challenges the idea that weight loss is the goal, reminding listeners that body recomposition, muscle, bone health, and functional strength matter far more than the number on the scale. This episode is for any woman who wants to feel strong, capable, fit, and confident in midlife without burning herself out. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take my Fit & Fabulous Summer Planning Workshop for FREE here! Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #131 - Is HRT Being Overprescribed? Science-Backed Considerations You Need to Know! | 30 Apr 2026 | 00:51:58 | |
Not every viral menopause tip deserves a place in your body. In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading perimenopause experts, gets honest about hormone replacement therapy, menopause hormone therapy, and the confusing advice active women are hearing online. Louise explains why HRT and MHT should not be treated as a one-size-fits-all solution, especially for women in their 40s who still have powerful ways to support their hormones naturally. She challenges - with solid science to back it up - popular trends like weighted vest walking and fear-based messaging around menopause. Louise explains why female-specific fueling, strength training, sleep, lifestyle, and proper lab monitoring should be part of the conversation before jumping into medication. This episode is especially useful for active women, runners, and high-achievers who want to age strong, protect their bones, feel energized, and make informed choices without panic. Louise encourages listeners to think critically, ask better questions, work with trusted providers, and build a strong foundation that supports the female body through perimenopause and beyond. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Link to check out Function Health & save $25 off comprehensive, proactive blood work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 And - $25 goes back to support BTW with each new sign up! Thank you! Check out my FullScript here where you can see my curated best supplement picks, by topic, to address various concerns & save 25% off ALL orders! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Checkout code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #130 - 4 Simple Steps to Unlock Your Most Vibrant Health, Energy & Fitness Potential | 23 Apr 2026 | 00:50:37 | |
In mid-life, unlocking the next level of your health, fitness, or performance is not about doing more, but doing the right things that work with your changing female body - and with consistency. In this episode, Louise, a one of the world's leading women's integrative health practitioners and exercise physiologists, shares four simple reminders for women in perimenopause who want to feel strong, energized, and in control again. She talks about how easy it is to feel overwhelmed when your body starts changing, especially if you are someone who is driven, active, and used to pushing through. One of the biggest takeaways is that the potential you admire in the success stories you hear from the women of Breaking Through Wellness already exists in you. Louise also explains why real, authentic support matters so much in this season. Social media noise, random advice, and trying to figure it all out alone can keep women stuck. Instead, she encourages listeners to find a trusted support system, protect their time and energy, and stay consistent with simple habits that actually fit their life. This episode is helpful for any woman who feels frustrated by changing hormones, low energy, body changes, or the pressure of balancing health, family, work, and fitness. It is a practical reminder that progress is still possible, one simple step at a time. RESOURCES + LINKS Don’t miss out: Join my free Fit & Fabulous Summer Planning Workshop here! Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address various concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #129 - Part Two: Family Friendly Dinner Ideas That Keep Us Fit, Lean & Fabulous in Perimenopause | 16 Apr 2026 | 00:30:59 | |
What if fueling your best health, hormones, physique, and fitness in perimenopause didn't have to be confusing, complicated, or suck? Answer: It doesn't have to! In this episode, Louise, one of the world’s leading women's integrative health practitioners and exercise physiologists, and her client Jen talk about why dinner can feel like the breaking point for so many women, especially busy, active moms and runners trying to stay lean, energized, and healthy. They break down how simple, yet strategically balanced meals can support better hormones, stable happy blood sugar, eliminate cravings, improve sleep, and provide your best energy for training and daily life. Also, why and how they eat nachos nearly every single week! This conversation takes the pressure off perfection - yet still drives kickass results! Instead of pushing restriction, Louise and Jen focus on practical ways to build meals with enough protein, carbs, veggies, and healthy fats so eating well feels realistic for the whole family. They also share helpful ideas for sports nights, batch cooking, healthier swaps, and teaching kids that food is fuel - not be feared, but also not to be treated as an everyday buffet of sugar and less nourishing snacks. This episode is especially useful for women who feel like they do well all day, then lose control at night. The big takeaway is that dinner does not need to be complicated. With a little strategy, it can become one of the best tools for feeling better. RESOURCES + LINKS Find Louise’s super simple Gluten Free Low Sugar Peanut Butter Chocolate Chip Cookie Recipe on the Breaking Through Wellness blog here Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Check out my FullScript here where you can see curated best supplement picks & save 20% off under “Catalog” → “Favorites” A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products, including our favorite omega supplement to pair with dinner, Kion Omega. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #128 - Part One: Family Friendly Dinner Ideas That Keep Us Fit, Lean & Fabulous in Perimenopause | 09 Apr 2026 | 00:31:50 | |
Feeling confused about how and what to eat for dinner to best support your female body's ability to mitigate perimenopause symptoms and maximize your health, hormones, and fitness in mid-life? In this episode, Louise, one of the world's leading exercise physiologists, nutrition, and women's health experts, and her co-host Jen tackle one of the biggest struggles for active women in perimenopause: how to make dinner work for your changing body, your goals, and your family. They share practical ways to build optimal meals that are simple, filling, and realistic, without feeling like you need a separate kitchen just to eat healthy and strategically. A big takeaway is that dinner should include specific portions of protein, carbs, healthy fats, and plenty of colorful veggies to support hormone production, your best stable energy, optimal recovery, performance gains, leaning out, and fat loss results. They also remind listeners that perfection is not the goal. Small swaps, strategic ingredients, and female-specific nutrient timing can make a big difference in empowering you to enjoy "fun" foods while still feeling, looking, and performing your best! This episode is especially helpful for ambitious active women who feel like they “do everything right” all day, then lose control at dinner. Louise and Jen show that you can stay lean, fuel your workouts, enjoy pizza night, and empower your family to fuel vibrantly well without guilt, confusion, or overwhelm. It is a refreshing reminder that healthy and strategically eating in perimenopause can be somewhat flexible, very family-friendly, and much less stressful than most women think! RESOURCES + LINKS Find Louise’s super simple Gluten Free Low Sugar Peanut Butter Chocolate Chip Cookie Recipe on the Breaking Through Wellness blog here Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Check out my FullScript here where you can see curated best supplement picks & save 20% off under “Catalog” → “Favorites” A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products, including our favorite omega supplement to pair with dinner, Kion Omega. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #126 - Examples How I Help Clients Go Off Most Supplements By Session One | 26 Mar 2026 | 00:45:59 | |
What if the real answer is not more supplements, but a better understanding of what your female body actually needs? In this episode, Louise Valentine, one of the world’s leading women's integrative health, fitness, and performance experts, challenges the idea that women in perimenopause need a growing list of pills, powders, and quick fixes just to feel normal again. She explains why so many active women are stuck in a reactive cycle with supplements, medications, and restrictive strategies, when the deeper issue is often a lack of female-specific education around hormones, stress, fueling, training, and recovery. One of the biggest takeaways is that supporting the body through whole foods, smart nutrient timing, balanced training, blood sugar stability, and lower daily stress can often do more than chasing the latest wellness trend. Louise also breaks down how underfueling, fasted training, too much caffeine, and overexercising can quietly make symptoms worse, especially for runners and high-performing women in this season of life. This episode is helpful for women who want a simpler, more sustainable way to improve energy, body composition, hormones, fitness, and athletic performance without feeling dependent on endless supplements. It is a strong reminder that proactive habits usually beat reactive fixes. RESOURCES + LINKS Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take my free masterclass about Lifewave’s holistic patches & order yours here Check out my FullScript here where you can see curated best supplement picks. Save 20% off under “Catalog” → “Favorites” A small portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products, including our favorite Creatine, Aminos, Clean Whey Protein & Omega. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #125 - Why Time Changes Hit Us So Hard in Perimenopause & Science-Backed Sleep Strategies That Help | 19 Mar 2026 | 00:35:48 | |
If you're like the ladies of Breaking Through Wellness - wow, do we love our high-quality sleep so we can keep feeling, looking, and running our best! Most serious wellness and fitness-minded women already know the importance of high quality sleep and we do our best to protect it. But - then the time changes. Are you too shocked at the impacts it can have on your training and energy? One night's poor sleep can catch up with us in our training not the next day, but even days later! And in Louise's sleep specific research, she saw that cognitive decline was significant with just ONE night's poor sleep. Let's take action and do something about it so we can keep leveling up through perimenopause and beyond! Often, the reason our workouts and nutrition suddenly stop working the way they used to has nothing to do with discipline - and everything to do with sleep and our changing hormones! In this episode, leading exercise physiologist and women’s integrative health practitioner Louise Valentine explains how sleep disruptions during perimenopause can derail fitness results, energy, and recovery. Even small changes can affect hormones like estrogen and progesterone, leading to fatigue, poor performance, cravings, or stubborn weight fluctuations. Louise shares why sleep is the foundation for hormone balance, fat loss, and performance, especially for active women and runners navigating hormonal shifts. She also highlights how factors like dehydration, blood sugar, stress, and sleep environment can amplify these challenges. Listeners will learn practical strategies to protect sleep, hormones, and recovery. From maintaining consistent sleep routines and improving sleep hygiene to hydration and fueling strategies, Louise emphasizes simple science-backed lifestyle habits that can help women stay energized, strong, and resilient. RESOURCES Learn with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take my free masterclass about Lifewave patches & order here Check out my FullScript here where you can see curated best supplement picks, including Thorne’s Magnesium Bysglycinate & the Concentrace Minerals mentioned in this podcast. Save 20% off under “Catalog” → “Favorites” A portion of EACH sale goes back to support BTW. Thank you! Take advantage of our podcast discount on Kion’s science-backed products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #124B - Your 3-Minute Daily Pause Practice to Hack Cortisol, Balance Blood Sugar & Hormones With Greater Calm & Ease | 12 Mar 2026 | 00:03:18 | |
What if the most powerful thing you could do for your health today is simply pause and slow down to notice how strong, capable, and resilient you are? In this short guided daily practice, listeners are invited to step out of the constant momentum of daily life and reconnect with their bodies through a simple pause practice. Many of us move through stressful days on autopilot, pushing forward without noticing how tension and mental noise build up. This episode offers a practical way to interrupt that cycle. Through mindful breathing, slowing down movement, and tuning into physical sensations, the pause practice helps calm the nervous system and restore inner balance. Host Louise Valentine encourages listeners to lengthen their exhales, notice areas of tension in the body, and gently relax the shoulders, jaw, and face. These small shifts can help quiet racing thoughts and bring attention back to the present moment. By practicing this daily reset, listeners can support healthier stress responses, improve emotional balance, hormone balance, blood sugar responses, and cultivate a deeper sense of calm. Over time, these brief pauses can help shift life from constant pressure and “powering through” toward a more peaceful and energized way of living. Learn how to maximize use of this simple yet highly effective daily pause practice in podcast episode 124A. Louise discusses why it can help hack your cortisol response, balance blood sugar and your hormones with greater calm and ease. LINKS + RESOURCES Learn & level up with my free nutrition guide & award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Check out my FullScript here where you can see curated best supplement picks & save 20% off. A small portion of the sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing
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. | |||
| #124A - How to Hack Your Cortisol & Blood Sugar Response, Balance Hormones & Create Inner Calm | 12 Mar 2026 | 00:41:19 | |
This simple and effective upgrade to your health, hormones and performance only takes two minutes a day! In this episode, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, explores a hidden challenge many active women face during perimenopause: chronic stress, elevated cortisol and blood sugar. For driven women who love running, training hard, and pushing themselves, the constant “go, go, go” mindset can quietly disrupt hormones, insulin sensitivity, recovery, and long-term health. Louise explains how intense training, under-fueling, caffeine, and daily life stress can compound, leaving many women feeling exhausted, stuck with stubborn fat loss, or even facing rising blood sugar levels. The good news is that the solution does not have to be complicated. Louise introduces a simple but powerful tool called a pause practice. By intentionally slowing down for just a few minutes during stressful transition points in the day, women can calm the nervous system, regulate cortisol, and improve recovery. Listeners will learn how small moments of awareness, breathing, and presence can shift not only their health and training results, but also their energy, mood, and family environment. Sometimes the most powerful performance strategy is learning when to pause. Apply what you learned with a simple yet highly effective daily pause practice in podcast episode 124B that immediately follows today’s episode! LINKS + RESOURCES Learn & level up with my free nutrition guide & award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Check out my FullScript here where you can see curated best supplement picks & save 20 % off. A small portion of the sale goes back to support BTW. Thank you! Take advantage of our podcast listener discount & save 20% off all of Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #123 - Part 2: Jen Reverses Biomarkers, Ditches Injuries, Belly Fat, Maximizes a Physique & Running Transformation at 47 | 05 Mar 2026 | 00:50:11 | |
What if perimenopause could actually become one of the strongest, healthiest seasons of your life? In this episode, Louise, one of the world's leading women's integrative health practitioners, performance scientists, and exercise physiologists, sits down with Jen to share a transformation story that challenges everything many women believe about aging, hormones, body recomposition, running, and performance! Jen highlights how simple, consistent strategies like whole-food nutrition, strategic strength training, and fueling that works with our unique changing hormones and female physiology can lead to meaningful changes in body composition, energy, confidence, and biomarkers without relying heavily on medications or extreme protocols. The conversation explores how small, sustainable, and highly strategic habits compound over time, why a community of strong women's support matters most during midlife, and mindset shifts that can help women move from feeling stuck to feeling empowered. Listeners will walk away with reassurance that progress does not require perfection, endless supplements, diets, or expensive tools. Instead, it comes from learning how to work with our female body, not against it. Whether you are navigating hormonal changes, struggling with a fitness plateau, or want to feel your best in your body, this episode offers hope, clarity, and practical perspective. RESOURCES + LINKS Find the Injury Prevention for Women Runners 30+ and a Female Runners Guide to Support Optimal Ferritin courses mentioned here. Grab our free monthly goal planning calendar & learn how to use it here. Get $25 off Function Health labs here or use code LVALENTINE11 Find FullScript here and see curated supplement picks. Save 20% off the Red Yeast Rice & ALA mentioned in this episode. A small portion of the sale goes back to support BTW. Thank you! Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Save 20% off Kion’s science-backed clean products. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #122 - Part 1: Jen Reverses Biomarkers, Ditches Injuries, Belly Fat, Maximizes a Physique & Running Transformation at 47 | 26 Feb 2026 | 00:54:04 | |
Perimenopause does not have to be the beginning of decline, but can instead be the start of your strongest chapter! In this inspiring success story, Louise, a leading expert for perimenopausal active women and runners, sits down with Jen, an everyday runner and mom who transformed her health, hormones, and body composition after years of frustration. Jen shares how anxiety, overtraining, fasting, and misinformation left her injured and stuck, despite doing everything she thought was “right.” The turning point came when she learned to fuel her body to build beautiful hormones and mitigate symptoms, apply specific targeted strength training, adjust her running, and work with her hormones instead of against them. Listeners will take away a powerful reminder that thriving in perimenopause does not require extreme diets or complicated protocols. Simple yet strategic consistent habits are often the most effective. This episode also highlights how community support, understanding your body’s signals, and using whole foods strategically can improve energy, reduce inflammation, and restore confidence. If you feel discouraged by changing hormones, stubborn belly fat, being told there is nothing you can do about your genetic predispositions, or frustrating injuries that make you question your future as an active woman, Jen’s story shows what is possible with the right approach, support, and mindset. RESOURCES Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take Injury Prevention for Women Runners 30+ or my Female Runners Guide to Support Optimal Ferritin Masterclasses mentioned here. Grab a free monthly goal planning calendar & learn how to use it here. Get $25 off Function’s comprehensive labs here or use code LVALENTINE11 Check out FullScript here where you can see curated supplement picks & save 20% off. A small portion of the sale goes back to support BTW. Thank you! Save 20% off Kion’s science-backed products. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Highlights:
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. | |||
| #121 - Optimizing Breast MRIs, Estrogen Patch Reactions & Canker Sore Cures: What You Need to Know! | 19 Feb 2026 | 00:55:32 | |
Most symptoms we're dealing with as active women and runners aren’t random at all, but are instead clues our body is trying to give us. In this episode, Louise, a multi-award-winning women's integrative health practitioner, shares three powerful lessons from her own health journey and client experiences that every woman should know, especially during perimenopause. She explains how hormone shifts can impact everything from medical testing accuracy to inflammation, fat loss resistance, stress sensitivity, and even unexpected symptoms like canker sores. One key insight is the importance of timing medical screenings, such as breast MRIs, with your menstrual cycle to improve accuracy. Another is the complex relationship between estrogen, histamine, and hormone replacement therapy, and how individual genetics can influence reactions. Louise also highlights how stress, calorie restriction, and hormonal fluctuations can trigger symptoms that seem unrelated, and offers practical strategies to manage acute issues while still addressing root causes like gut health and hormone balance. This episode is a reminder that women’s health is highly individualized. Understanding your unique physiology, tracking patterns, and using targeted strategies can help you feel more in control, improve performance, and support long-term health through every stage of life. Explore my "All About Gut Health" and other masterclasses here: https://www.breakingthroughwellness.com/store Link to my FullScript where you can see curated best supplement picks and save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Learn and 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. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #120 - Dr. Megan Hellner on RED-S & Eating Disorders in Female Athletes | 12 Feb 2026 | 00:59:26 | |
Often, the reason we feel tired, stuck, or frustrated in our training, fitness, and health as active women and runners has nothing to do with willpower and everything to do with under-fueling relative to our female body's energy and support needs. In this powerful conversation, host Louise Valentine, one of the world's leading exercise physiologists and women's integrative health practitioners specializing in active women and recreational runners, sits down with Dr. Megan Hellner to unpack how active women, especially runners over 35, unknowingly fall into Relative Energy Deficiency in Sport (RED-S) and disordered eating patterns. They explain why always eating “clean” or following strict food rules that eliminate nourishing foods can disrupt hormones, damage health, and limit performance. You will learn how fear of carbs, diet culture, misleading marketing, and social media trends quietly drain our energy and resilience. Dr. Hellner shares why RED-S can affect women of all body sizes, how to recognize early warning signs, and when mental health support matters. Together, they emphasize returning to simple, evidence-based fueling, honoring food preferences to keep a sense of joy and balance in life, and building flexibility around eating. This episode reminds you that food is not the enemy. When you fuel well and in alignment with your female body's needs, it recovers better, performs stronger, and supports long-term vibrant health. If you want to run, train, and live with confidence through perimenopause and beyond, this conversation offers clarity, relief, and practical direction. Find a Practical Early Risk RED-S Screening Checklist here: https://www.breakingthroughwellness.com/blog/a-practical-red-s-early-risk-self-screen-checklist Learn more about Dr. Megan & colleagues virtual eating disorder clinic: www.AthleatMD.com Dr. Megan Hellner’s Email: Megan@AthleatMD.com 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 curated best supplement picks & save 20%: 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. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #119 - Candid Reflections on Rewriting Women's Running, Nutrition & Perimenopause Health Outcomes | 05 Feb 2026 | 01:01:33 | |
Unfortunately, many of the ways we've been taught to train, eat, and “push through” as females who love to feel, look, and run our best are working against our best health, hormones, and longevity in vibrant active living. In this episode, Louise speaks directly to driven, active women who want to feel strong, lean, energized, and confident through perimenopause and beyond. As a multi award-winning women's integrative health practitioner, top trainer, and exercise physiologist she explains why many traditional fitness, running, and nutrition approaches, including fasting, intentional or unintentional underfueling, traditional best practice dietetic recommendations, and high-volume training, can quietly damage our best health, hormones, body composition, bone health, and recovery. Drawing from her own eye-opening journey and 23 years of coaching female runners, ambitious athletes, and everyday wellness-minded fitness lovers, Louise shares why fueling to support your female physiology, managing stress, and training in hormone-aware ways are essential for long-term health and performance. She breaks down how cortisol, under-eating, fad diets, and outdated male-based training methods contribute to fatigue, injuries, belly fat, performance decline, and frustrating symptoms many women accept as “normal.” You will learn why perfection is not the goal, how to build sustainable habits, and how small daily choices can protect your best hormones, strength, performance, and longevity. This episode is a powerful reminder that you deserve to thrive, not just survive, in this phase of life. 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 curated best supplement picks & save 20%: 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. Code "LOUISE" saves on all future orders: : https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #118 - Innovation in Fibroid Freedom & Minimally Invasive Surgical Solutions With Dr. Ryan Armstrong | 29 Jan 2026 | 00:37:37 | |
What if the symptoms you have been told are “just part of hormonal changes and perimenopause” are actually a misdiagnosed medical condition that's progressively getting worse without being properly addressed? In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, sits down with Dr. Ryan Armstrong to break down fibroids, chronic pain, and vascular issues in a way that finally makes sense. Together, they explore why heavy bleeding, chronic fatigue, knee pain, plantar fasciitis, and leg cramping are so common in active women and why they should never be ignored or normalized. Dr. Ryan explains minimally invasive treatments like uterine fibroid embolization that preserve the uterus while dramatically improving quality of life, often with faster recovery and fewer long-term risks than traditional surgery. Louise adds critical context around hormone balance, nutrition, and strength training, showing how medical care, targeted fitness and lifestyle strategies work best together. Listeners will walk away with clarity around symptoms to watch for, questions to ask their doctors, and reassurance that there are modern, effective options that do not require extreme or life-altering procedures. This episode is empowering, practical, and especially valuable for women who want to stay active, strong, and pain-free through perimenopause and beyond. Learn more about Dr. Armstrong’s practice Texas Endovascular at https://texaseva.com/ 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 curated best supplement picks & save 20%: 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. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #117 - How She Did It: Sheri Ditches Symptoms & Unlocks Her Best Holistic Health, Hormones, Physique & Running | 22 Jan 2026 | 00:50:08 | |
What if the reason running suddenly feels harder has nothing to do with your discipline or aging and everything to do with your hormones and how you support them as they change? Many find it shocking that mechanisms of perimenopause typically start as early as our 30s and this tends to be even harder on ambitious females who love to run - but the good news is, YES, we can do something about it! In this episode, Louise, a leading expert for perimenopausal active women and runners, sits down with Sheri, a lifelong runner and high-achieving professional, to share a real, honest look at navigating perimenopause without burning out or giving up the sport you love. Sheri opens up about sudden weight gain, breathing issues, dismissed symptoms, and the frustration of trying fixes that didn’t work. Together, they break down what actually helped. A bit less mileage, more specific running and strength training, intentional strategic fueling, hydration, and simple yet highly effective cortisol and stress-management habits that fit into real life. Sheri explains how shifting away from “more is better” allowed her to regain energy, lose inches, improve mood, see physique changes, and hit major performance wins, including strong negative splits and new personal records in her 40s! This conversation is a reminder that perimenopause is not a dead end nor does it have to mean decline. With the right strategy, it can be a powerful reset. If you are a runner who wants to feel strong, clear-headed, and confident again without overcomplicating it, this episode offers practical hope and proof that thriving is still possible. Watch my free masterclass on Lifewave’s Holistic Patches here: https://www.breakingthroughwellness.com/lifewave 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. Code "LOUISE" saves on all future orders: https://www.getkion.com/pages/maximizing Episode Highlights:
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. | |||
| #116 - Why I Adopted a Perimenopause Support Cat | 15 Jan 2026 | 00:57:37 | |
Most often, what helps us heal and thrive in midlife is not another supplement, medication, tracker, hack, or protocol… but instead, it's slowing down enough to let joy, clarity in how to best support our female body, and our confidence shine bright. In this deeply personal and unexpectedly powerful episode, Louise, a leading expert for perimenopausal active women and runners, shares the real story behind her “perimenopause support cat” and why it represents something much bigger than adopting a pet. She opens up about burnout as a high achieving woman and runner, nervous system overload, and the hidden cost of being a driven woman for decades. Through honest reflection, she challenges the obsession with data like HRV and the scale, reminding listeners that more numbers do not always mean better health. Also, she challenges you to reflect on what you want out of this stage of life; is it more supplements, meds, and confusion or is it clarify, calm, and confidence in knowing you have control over your longevity in vibrant active living? Louise explores how constant striving and muscling through life can keep women stuck in fight-or-flight, especially in perimenopause. She explains why simplicity, consistency, self-trust, and emotional safety matter more than ever. She also touches on identity shifts, motherhood, alignment, and what it really means to feel calm, present, and alive again. The takeaway is clear: healing and thriving in midlife often starts by choosing softness, presence, and a deep connection to yourself over perfection. You do not need to do more. You likely need to do (much) less, with intention. Join Louise in reflecting on lessons learned and unlocking the best version of your fit, strong, and vibrantly happy active life! Learn with my free nutrition guide and award-winning Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Learn about adventure cats: https://www.adventurecats.org/ Learn about AffoGATO Cat Cafe: https://affogatocatcafe.com/ Link to our FullScript where you can see 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 Episode Highlights:
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. | |||
| #115 - 3 Simple Mindset Shifts to Thrive Through 2026 AND Perimenopause | 08 Jan 2026 | 00:35:18 | |
What if the problem isn’t that you’re doing too little, but that you’re trying to do everything at once? In this episode, Louise, one of the world’s leading health, fitness, and performance experts for ambitious active women and runners, shares a powerful reframing for women navigating perimenopause, health, fat loss, and performance. Instead of chasing all goals at the same time, she introduces a four months at a time-based approach to the year, focusing on one clear priority at a time. Whether that’s restoring vibrant health and hormones, losing fat, improving body composition, leveling up a fit toned physique or running stronger, the message is clear: clarity and focus creates results. Louise breaks down why fat loss should be treated as a short, intentional phase, not a lifestyle, and how staying stuck in “diet mode” quietly sabotages hormones, our metabolism, energy, and confidence. She also explains why food is more than fuel. It’s information and molecules that signal a specific effect and impact on the female body. The right foods, eaten in the right state, give your body the molecules it needs to build hormones, recover from training, mitigate frustrating symptoms, improve health, and thrive through perimenopause. The episode also challenges the idea that women should slow down or stop running as they age. With the right fueling, strength training, and recovery, women can run strong well into perimenopause and beyond. The women of Breaking Through Wellness are proudly living proof of what is possible when we work with our changing female physiology and not against it! If you want a calmer nervous system, better results, and a smarter way to train and eat in 2026, this episode lays out a sustainable path forward. 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 Episode Highlights:
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. | |||
| #114 - How She Did It: Holistic Physical & Mental Healing with Psychotherapist Kim Gillette | 01 Jan 2026 | 01:03:24 | |
Do you believe in "miracles" when wellness-minded runners understand simple sustainable ways to work with our changing hormones and female physiology? After this profound success story, you will! What if the pain, exhaustion, and burnout you have been pushing through are not things you have to “power through,” but signals asking for a different approach? Louise, a multi award-winning women's integrative health practitioner and physiologist, sits down with longtime running friend Kim, a mental health practitioner, to share a deeply honest journey overcoming chronic injuries, perimenopause symptoms, nervous system overload, and healing from the inside out. Kim opens up about years of pain, hot flashes, disrupted sleep, autoimmunity, blood sugar chaos, running injuries, and feeling stuck despite doing all the “right” things. They explore how shifting focus from pushing harder to regulating the nervous system, revamping how she trains and lifts, and up-regulating natural hormone production and balance, energy and blood sugar balance using the Breaking Through Wellness whole foods fueling framework changed everything. Kim shares how less overall running mileage, more strength training, strategic speed work, better fueling, and nervous system regulation helped eliminate chronic pain, reversed prediabetes and autoimmunity labs, and restore her confidence as a runner and caring compassionate professional. The conversation introduces brain spotting, a therapy that helps process stored trauma and stress at the root level rather than just talk therapy. Through a live demo, listeners hear how this work can reduce emotional activation, improve calm, break through performance blocks, and support long-term healing. This episode is valuable for active women who love to run, feel, and look their best navigating perimenopause, burnout, stored trauma, or chronic stress who want a sustainable path forward without feeling broken or overwhelmed. Watch this episode on my website blog & grab a copy with my free nutrition guide to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/blog Learn more about Kim’s psychotherapy practice & services: https://www.gillettepsychotherapy.com Find a brain spotting therapist near you: https://brainspotting.com/directory/ 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 Episode Highlights:
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. | |||
| #113 - 2025 Wrap Up & Unexpected Lessons Learned | 25 Dec 2025 | 00:49:37 | |
What if “leveling up” has nothing to do with doing more, pushing harder, or chasing the next goal? In this honest 2025 wrap-up episode, Louise, one of the world’s leading health, fitness and performance experts, reflects on a year that changed her in ways she never expected. While the outside markers of success were there, running strong, looking more fit, exponential business growth and endless client wins, the real transformation happened internally. She opens up about the unexpected ways burnout can show up, perimenopause, nervous system overload, and the pressure women feel to constantly prove themselves in a loud, opinion-driven wellness world. Louise shares why she stepped back from social media, returned to science over trends, and recommitted to deeply personal, holistic work with her clients. She challenges black-and-white thinking around hormones, HRT, fitness, and health, making space for nuance, choice, and individual needs. Most importantly, she reframes success as energy, presence, health, and alignment, not hustle or scale. This episode is especially meaningful for ambitious active women navigating perimenopause, burnout, or a quiet sense that the old way of pushing just isn’t working anymore. It’s a reminder that slowing down can be the most powerful step forward, and that working with your body, not against it, changes everything. Check out my blog’s new bonus free resource “Is it perimenopause, running burnout or BOTH? Here are predictive biomarkers to track BEFORE burnout.”: https://www.breakingthroughwellness.com/blog 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 Episode Highlights:
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. | |||
| #112 - Strategies to Overcome Fit Shaming & Protect Your Vibrance With Less Fear | 18 Dec 2025 | 00:35:15 | |
Unfortunately, we live in a world where valuing a lifestyle that protects our best health, fitness, and vibrant athletic performance often makes other people uncomfortable. Let's talk about how to navigate this frustrating scenario! In this episode, Louise, as one of the world’s leading integrative health and fitness practitioners, speaks honestly about a topic many ambitious active women quietly struggle with: fit shaming. As women move through perimenopause and menopause, prioritizing nutrition, movement, and recovery is not about vanity. It is about feeling good, staying strong, and protecting long-term vibrant health. Louise explains why old rules like calories in versus calories out no longer work, and why hormones, blood sugar regulation, understanding the new influence of stress on our female body, and female-specific fueling strategies matter more than ever. She also shares a deeply personal story of overhearing criticism from someone close to her and how that moment forced her to reflect, reset, and take action to protect her peace. Through conversations with her daughter, her Breaking Through Wellness community, and her clients, a powerful truth emerges. Choosing health can trigger resentment in others, but it can also inspire change. Listeners will walk away with simple language to respond to harsh or judgmental comments, practical holiday strategies that remove guilt around food, and a mindset shift from fear to curiosity. This episode is a reminder that taking care of yourself by eating and moving strategically and vibrantly well is NOT selfish. It is leadership for your family, your health, and the women admiring you. 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 Episode #19 “How to Rise Above Fit Shaming & Confidently Unlock Your Next Level” https://podcasts.apple.com/us/podcast/maximizing-hormones-physique-running-through-perimenopause/id1716725195?i=1000648332976 Link to our FullScript where you can see our curated best supplement picks & save 20%: 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 Episode Highlights:
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. | |||
| #111 - How to Effectively Communicate Your Changing Body's Needs With Your Spouse | 11 Dec 2025 | 00:33:50 | |
One of the hardest parts of perimenopause isn’t always the symptoms themselves, but trying to explain them to the people you love the most. In this episode, Louise, a leading expert for perimenopausal active women and runners, gets real about what it looks like to communicate with your spouse when your body is changing faster than you can keep up with. From mood swings, the new odd impacts of stress, and sleep struggles to nutrition shifts and new more refined fueling needs, perimenopause impacts everything, including our relationships. You’ll hear honest stories about triggering comments and the moments when even the strongest marriages feel stretched. Most importantly, you’ll learn how clear communication, boundaries, and self-awareness can make this transition easier for you and your family. Louise also shares insights from her clients, perimenopause supportive long run fueling strategies, practical meal examples, female-specific nutrient timing for hormone health, and how modeling positive habits for your kids can change generational patterns. Whether you're navigating this season quietly or feeling overwhelmed, this episode reminds you that you’re not alone and that your needs are valid, important, and absolutely worth expressing! Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: 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 Episode Highlights:
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. | |||
| #110 - How to Regain Control, Clarity & Confidence as a Runner to Thrive in Perimenopause | 04 Dec 2025 | 00:47:21 | |
Ever feel like your body is shifting faster than you can keep up with? This episode is a breath of clarity for every ambitious female runner navigating the wild pivots of perimenopause while still wanting to feel strong, confident, and in control. Louise, a multi-award-winning women's integrative health practitioner, performance scientist, and exercise physiologist specializing in empowering female runners to navigate the impacts of changing hormones on their health and performance, opens up about what it really takes to thrive in this stage of life: targeted lifestyle strategies, nervous system regulation, nutrition, and training methods designed specifically to work with our female physiology. She shares real success stories from everyday runners who restored their energy, reduced symptoms, hit their goal times, and unlocked their strongest physiques without burning out or giving up the endurance sports they love! Listeners will learn why most women struggle when juggling fat loss, performance, and hormonal changes all at once, and how a simple two-week focus system can restore clarity and confidence. Louise also breaks down the power of strategic off-season training (like a 5K block), restoring ferritin, balancing cortisol, understanding strategic carbohydrate amounts, and building a community that actually supports you instead of overwhelming you. If you’re ready to feel capable, energized, and in control again, this episode shows you exactly what’s possible. Explore our Breaking Through Wellness Masterclasses here: https://www.breakingthroughwellness.com/store Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: 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 Episode Highlights:
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. | |||
| #109 - How to Navigate Racing When You Have a History of Amenorrhea | 27 Nov 2025 | 00:33:17 | |
What if chasing a race-day PR quietly pushed your body back into amenorrhea? In this episode, Louise, one of the world’s leading health, fitness and performance experts, shares a raw, real story of how one hard 5K and a busy stage of life almost cost her cycle again, even after 22 years of working to optimize her hormones. She explains what amenorrhea is, how it connects to RED-S, the former “female athlete triad,” and why so many active women are still under-fueling without realizing it. You will hear how stress from training, travel, family, and business all stacked up, how one race actually “kicked” her out of getting her period on time, and the exact steps she took with food, recovery, and mindset to get her cycle back just days after a half marathon. Louise also talks about seed cycling, perimenopause, and why every female runner needs a custom plan, not cookie-cutter advice. If you are a woman who loves to run, wants strong performance and a lean body, yet also wants a healthy, regular period through perimenopause, this episode will help you see what is possible and what to watch for in your own body. 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:
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. | |||
| #108 - How She Did It: Molly Ditches Fatigue, Injuries & Perimenopause Symptoms to Unlock Strong Speedy Running | 20 Nov 2025 | 00:46:57 | |
What really happens to running in perimenopause, when hormones change, recovery slows, and the old training playbook stops working? In this episode, Louise, a leading expert in helping active women who love to run thrive through perimenopause, sits down with Molly, a lifelong runner, professional chef, wellness coach, nutrition professional, busy mom, and Breaking Through Wellness Badass! Molly opens up about rebuilding her speed, strength, and confidence, proving that this stage of life isn’t the end of running, it’s the start of running smarter, stronger, and with more joy than ever. Molly opens up about running since middle school, stepping away during early motherhood, and returning during COVID, only to discover her body needed a new approach. Her biggest breakthrough? Learning that smart training beats more miles and that fueling matters more than ever in perimenopause. We talk protein timing, specific and targeted strength training for female runners, ditching “garbage miles,” preventing injury (buh bye plantar fasciitis), and letting go of outdated advice that tells women to slow down or stop running altogether. If running is part of who you are, this conversation is nourishment. Learn About Molly’s Light Work Kitchen Corporate Wellness Culinary Experiences: https://www.lightworkkitchens.com/ Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress here: https://www.breakingthroughwellness.com/ Link to our FullScript where you can see our curated best supplement picks & save 20%: 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 Episode Highlights:
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. | |||
| #107 - What It REALLY Feels Like to Level Up in Perimenopause | 13 Nov 2025 | 00:34:37 | |
Thriving through perimenopause does not have to be about losing our best health, hormones, fitness, and running, but instead, it can be about learning and leveling up to unlock our fierce female body's potential! In this episode, Louise, one of the world’s leading perimenopause experts for women who love to run, pulls back the curtain on what it really takes to look, feel, and run your best through this transformative stage of life. She speaks candidly about the loneliness that often comes with growth, the space between where you are and who you’re becoming, and why so many high-achieving women feel misunderstood when pursuing optimal health, performance, and balance. From hormone-optimizing nutrition and specific strength training to nervous system regulation and community connection, Louise breaks down the science and mindset behind sustaining energy, clarity, and confidence. Her insights remind women that this journey is not just about body composition, it’s about reclaiming vibrance, self-love, optimal health, and belonging in a world that often overlooks the female experience. Whether you’re a runner, ambitious fitness-focused mom, or simply a woman refusing to settle for burnout, this episode empowers you to celebrate progress, embrace structure, and find your tribe. Because you’re not alone in wanting more. 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:
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. | |||
| #106 - Real Life Examples How Healthy Foods Can Inflame The Crap Out of Us! | 06 Nov 2025 | 00:57:00 | |
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:
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. | |||
| #105 - The Art of Being Strong Yet Sexy & Fierce Yet Feminine | 30 Oct 2025 | 00:32:47 | |
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! Episode Highlights:
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. | |||
| #104 - Choosing to Retire at Age 40 to Lead With Love, Precision & Purpose | 23 Oct 2025 | 00:47:23 | |
What if midlife wasn’t the end of your best runs, vibrant health, and unstoppable performance, but it was the start of something even stronger? In this inspiring episode, host Louise Valentine, one of the world's leading experts for perimenopausal avidly active women and runners, reminds every woman that it’s never too late to pivot, reset, and build your own dream happy place. Louise opens up about her journey of “retiring” at 40 after a remarkable career, not to stop working, but to serve from a place of love, integrity, passion, and deep meaningful purpose. Listeners will hear powerful stories of Breaking Through Wellness women runners who overcame chronic pain, hormone imbalances, perimenopause symptom hell, amenorrhea, and running burnout to reclaim their best strength, confidence, and performance yet! Louise also shares how Breaking Through Wellness became more than a women's health practice and program; it’s a movement of women runners and endurance athletes redefining what health and high performance look like age 35 and beyond as hormones change. If you’ve ever felt like your body or work life is changing faster than you can keep up, this episode is your permission slip to slow down, realign, and start again, without guilt or grind. 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! Episode Highlights:
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. | |||
| #103 - Female-Specific Taper Week Strategies to Crush Running Goals in Perimenopause | 16 Oct 2025 | 00:35:20 | |
After years of running, we know that our strongest race day performance starts before we even lace up our shoes and hit the start-line. Now, it's time to discuss nuances as our hormones change age 35 and beyond and how to optimize race day outcomes! Ready to thrive? Hell yes you are! In this energizing episode, Louise shares the excitement of taper week leading up to the first Breaking Through Wellness retreat and half marathon in the Finger Lakes of beautiful New York. With real stories of women thriving through hormone-optimizing training and female-specific fueling, she reveals how small shifts, like maximizing cortisol resilience, sleep, and recovery, can completely transform performance and confidence for women in perimenopause and beyond. Louise, as one of the world’s leading health, nutrition, and performance experts for everyday female runners, breaks down her exact taper-week formula, explaining how to balance strength training, short yet effective mindset work, and nervous system regulation to feel strong, calm, and injury-free on race day. Through personal experiences, including winning a 5K during her taper week, she demonstrates how female-specific methods can yield results that seem “too good to be true.” As an industry leader actively rewriting women's health, fitness, and recreational running age 35 and beyond alongside her clients, this is a can't miss episode with inspiring badass runner stories! Whether you’re chasing a PR or just want to feel amazing in your next race, this episode gives you the roadmap to do it: hormonally smart, strategic, and joy-filled. 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! Episode Highlights:
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. | |||