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If tired of unresolved symptoms like fatigue, bloating, brain fog or fitness decline, this episode offers a fresh, holistic approach to understanding your body to feel, look and perform your best!
Save on our All About Gut Health: How to Support & Restore It (without having to hire us!) mini course with code “EMPOWERMENT20” here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutIn this episode, we break down cutting-edge gut health science and why it’s an essential pillar for vibrant well-being, fitness and performance during perimenopause. Louise, one of the world’s leading integrative health practitioners, shares practical tips to support, protect and restore gut health, from day-to-day lifestyle habits to addressing known gut imbalances and challenges. She explains how gut health affects everything from digestion and immunity to mental clarity, mood and hormones—and how issues like fatigue, fat gain, poor sleep, fitness decline, muscle loss and hormone imbalances often start in the gut.
Louise clears up common myths and outdated practices, revealing why gut health is key to energy, blood sugar, inflammation and hormone balance. She also introduces the simple science-backed three-month process needed to restore gut health with sustainable success. As a leading expert who's empowered 100s to maximize their gut health, the many benefits of joining the Breaking Through Wellness Community for personalized support, strategies relative to active women and curated food lists takes it to the next level of whole-person care.
Key takeaways include the power of customized nutrition to support your activity level and unique symptoms, how to recognize little known gut-related symptoms and symptoms that we think are a lifelong diagnosis which may just be poor gut health that needs our support. Get ready to learn how to avoid gut-damaging foods and small lifestyle tweaks like mindful eating, proper fueling around exercise sessions and stress management that can change the game.
If ready to join a community of active women, healthcare professionals and runners who confidently know how to maximize their holistic health and fitness, get a free 30-minute consult and join us today in our new Membership or industry-leading 1:1 Academy at BreakingThroughWellness.com today!
Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing
Episode Highlights:
(0:00) Intro
(2:08) Introduction to the All About Gut Health Masterclass
(3:24) Personal journey with gut health and professional insights
(4:50) Overview of resources: membership benefits, Q&A calls, food lists
(6:10) Gut health importance and program disclaimer
(9:22) Combining integrative health with traditional medicine
(12:49) How gut health affects overall wellness
(18:51) Foods and habits to support gut health
(22:31) Day-to-day strategies for improving gut health
(24:14) Impact of stress and eating habits on digestion
(33:19) How stress and exercise affect gut health
(45:25) Early life factors influencing gut microbiome
(55:07) Limitations
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
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Instagram 📷
https://www.instagram.com/breakingthroughwellness
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Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
Save $20 on our All About Gut Health: How to Support & Restore It mini course with code “EMPOWERMENT20” here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout
Save 20% off Seed’s gut health support supplements (& 20% off ALL supplements!) in our FullScript under “Favorites” here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start
In this episode of Maximizing Fitness, Physique, and Running Through Perimenopause, Louise - as one of the world's leading exercise physiologists and integrative health practitioners joins Trish and Julie, hosts of The Wellness Empowerment Project, as they dive into the complex world of women’s health.Louise shares her personal journey overcoming health, fitness and running obstacles and offers actionable advice for women to support their hormones and gut health naturally. She breaks down myths around probiotics, explains how cortisol impacts hormones, and highlights the power of food as medicine, especially for active women over 35. Louise covers strategies like seed cycling, managing cortisol, and balancing blood sugar to mitigate perimenopause symptoms.
Louise also discusses the benefits of prioritizing whole foods over quick-fix supplements, providing a holistic path toward wellness and unlocking your best fitness, regardless of your age, setbacks or a busy life. Listen in to discover science-backed ways to work with your female body and build a resilient, health-focused lifestyle.
Tune into the Wellness Empowerment Project here: https://podcasts.apple.com/us/podcast/the-wellness-empowerment-project-two-nurses-exploring/id1707764069
Episode Highlights:
(0:00) Introduction to The Wellness Empowerment Project
(2:08) Louise Valentine’s background and health journey
(4:46) Overcoming health obstacles and navigating early perimenopause
(8:32) Understanding gut health and the role of food
(10:55) Louise’s approach to a three-phase gut repair process
(15:16) Balancing hormones through diet and lifestyle
(22:28) Explanation of the "cortisol steal" and its effects
(27:50) Impact of intermittent fasting on women’s hormones
(32:30) Seed cycling and its benefits
(37:11) Birth control as a common prescription and its long-term effects
(39:04) Discussion on the transition to hormone replacement therapy (HRT)
(43:36) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
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Instagram 📷
https://www.instagram.com/breakingthroughwellness
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Email 💬 (Note: We do not have guests on our podcast)
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In this milestone episode, host Louise Valentine celebrates the podcast’s one-year anniversary, reflects on major personal and business breakthroughs, and announces exciting new developments. She talks about the challenges of navigating perimenopause conflicting information, misleading sleazy marketing, dealing with frustrating hormonal changes, and cutting through the confusion around women's health.
Louise opens up about her journey as one of the world’s leading health and fitness experts, and, with co-host Amy, introduces a new membership program aimed at empowering active women 35 and older to manage their fitness, nutrition, hormones and running with evidence-based strategies, simplicity and life-changing ease.
Key topics include tips for restoring our best hormones, metabolism and gut health, preventing injuries, and building a sustainable fitness routine that drives best body composition, fat loss and performance results. Louise also highlights the importance of creating a supportive community where women can learn, grow, and thrive during perimenopause and beyond. As you tune in, get ready to hear the little known sides of health and fitness that are holding strong wellness-minded active women back.
Ready to unlock your best with a hell of a lot less stress?
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women, healthcare professionals and runners is filling fast, so don't wait!
Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizingEpisode Highlights:
(0:00) Intro
(2:46) Breaking Through Wellness mission and personal breakthrough
(5:46) Addressing the needs of active women in perimenopause
(7:43) The importance of personalized coaching for fitness results
(13:19) The frustration of navigating misinformation in women’s health
(20:34) The power of fitness for mental health and well-being
(26:42) Building a supportive community for women in perimenopause
(36:13) Introduction of the new membership program and its benefits
(1:21:36) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
In this episode, Louise shares another success story from the Badass Breakthrough Academy, featuring Chrissy, a yoga instructor and studio owner. She shares how personalized coaching helped her navigate the challenges of perimenopause and menopause, including hormonal changes, weight gain, mood swings, joint pain and unexpected mental health impacts. Chrissy highlights the importance of customizing fitness and nutrition plans to suit individual needs instead of relying on one-size-fits-all programs.
Key tips include balancing blood sugar, reducing inflammation, and adding practical health hacks to a busy life. Chrissy stresses that strength training as we age isn't just about getting stronger—it's about building resilience and balance. They also talk about the benefits of shorter, consistent workouts, keeping muscles and bones healthy, and pacing exercises for long-term success.
Focusing on body positivity and embracing life’s changes, Louise, as one of the world’s leading health and fitness experts, also explores the freedom that comes with self-acceptance and learning how to work with your unique female body's changing needs in a way that fits your lifestyle for realistically sustainable success. Together, they encourage active women to take charge of their holistic well-being and confidently embrace their unique journeys. Join us for this empowering discussion full of practical tips for unstoppable health and fitness at any age.
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women and runners is filling fast, so don't wait!
Learn more about Chrissy's virtual yoga, reiki and self-care support for busy women and active moms here: https://www.ahealthyandhappyyou.com/ Follow Chrissy on Instagram here: https://www.instagram.com/ahealthyandhappyyou/
Episode Highlights:
(0:00) Intro to Chrissy and her fitness journey
(4:55) Struggles with perimenopause symptoms and weight gain
(9:53) The benefits of personalized coaching and lifestyle changes
(11:56) Understanding the importance of carbs and balancing blood sugar
(16:23) Practical hacks for incorporating health into daily life
(28:23) Reducing inflammation and managing hot flashes naturally
(32:078) The power of advocating for your health and personal care
(59:13) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
In this episode, we explore two key topics: sustainable fat loss and the reality of unlocking our running potential for women age 35 and up. Louise, an award-winning women's health expert and top Exercise Physiologist, shares how to break free from stubborn stuck fat gain and ineffective diets by tackling root causes, like hormone changes, stress, and lifestyle. She highlights the importance of strategic nutrition plans specific to your unique female physiology, simple sustainable stress management to prevent hormone havoc, and tailored exercise programming.
Additionally, Louise shares personal experience overcoming self-doubt in her own running despite a high-stress phase of life and hormone changes. If looking for practical tips to redefine your relationship with running or racing, you won't want to miss science-backed insights that give your permission to confidently release perfectionism. With a few essential mindset and training shifts, you too can be a strong, resilient and vibrantly well runner for life!
Get ready to learn why quick fixes don’t work and how a holistic approach can lead to lasting results. With real client success stories and practical tips, this episode offers clear, relatable advice to help you lose weight, boost your running, and feel your best at ANY age!
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to learn about our new Membership or book a FREE 30-MINUTE CONSULT. Our industry-leading 1:1 Academy for active women and runners is filling fast, so don't wait!
Episode Highlights:
(0:00) Intro
(5:28) Common fat loss struggles and ineffective diet advice
(8:44) Importance of female-specific science for fitness and nutrition
(13:49) Client success stories and holistic health approaches
(24:34) Managing stress and the impact on fat loss and hormones
(29:06) Secrets to running your best as hormones change
(42:01) Training adaptations for high-stress phases in life
(46:12) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
When feeling stuck with information overload, a high-stress phase of life or various peri/menopause symptoms, it's easy to feel overwhelmed fast, no matter how educated or high-achieving we are! Louise, a leading women's health and fitness expert, shares the real-life struggles many women face while navigating perimenopause. She talks openly about the overwhelming effects of hormonal changes on our holistic well-being, including how quickly stress and the pressure to keep up with daily demands add up to impact our mental and physical health.
Get ready to gain practical tips for supporting your body's unique needs, managing stress, lowering cortisol, and maintaining a balanced approach to your wellness lifestyle. Louise highlights how small yet powerful actions like walking, practicing gratitude, self-love, and sticking to simple routines can bring clarity, restore hormone balance, and your body's health to achieve fitness, fat loss or running goals with greater ease. This episode is perfect for anyone trying to navigate how to work with your changing hormones despite a high-demand or high-stress phase of life to prevent burnt out, find peace, vibrance and joy again!
Know you're ready to unlock your perimenopause potential despite a high-stress or high-demand life? Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Join our How to Bring Sexy Back Masterclass: Simple Science-Backed Strategies to Maximize and Restore Libido here: https://www.breakingthroughwellness.com/offers/8EtooQWc/checkout
Episode Highlights:
(0:00) Intro
(3:07) Dealing with stress and the military spouse lifestyle
(5:48) Practical steps to mitigate stress and cortisol
(6:59) Challenges of balancing life and personal performance
(9:26) Hormonal havoc and managing change
(14:20) Key steps to reducing stress and improving health
(17:40) The power of gratitude and movement
(24:31) Restoring libido and stress management
(32:27) Final thoughts and encouragement
(33:00) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
Save now on our new masterclass and detailed guide “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10
In this episode of Maximizing Fitness, Physique & Running Through Perimenopause, Louise Valentine, a world-leading Exercise Physiologist and Women's Integrative Health Practitioner, dives into female-specific health, nutrition and fitness, sharing expert insights from her Badass Breakthrough Academy group coaching session. She answers client questions on injury recovery, hormone health, supplement effectiveness, optimizing fitness, running and wellness during perimenopause.
Key topics include how to manage knee injuries, when to take rest seriously, and how to advocate for yourself in the medical system to get faster care. Louise also discusses the benefits and considerations of cold plunging, emphasizing its timing around strength training. Additionally, she explains how low-mileage yet strategic marathon training can still deliver outstanding results without exhausting your hormones.
With her wealth of experience in helping active women and runners, Louise provides science-backed advice on working with your body to enhance health, fitness and performance. This episode is packed with actionable strategies to help you thrive, whether you’re recovering from injury or aiming to optimize your health, performance and holistic well-being.
Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Episode Highlights:
(0:00) Intro
(4:28) Knee injury rehab and advocating for medical care
(12:42) Are cold plunges beneficial for women?
(22:26) Low-volume marathon training for women
(31:39) Creatine for women: benefits and proper usage
(38:59) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
Save now on our new masterclass “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10
In this episode, Louise shares expert advice on how women runners over 35 can adapt their training to match their changing hormones and physiology. As a multi award-winning leader in perimenopausal active women’s and runners’ fitness, she emphasizes that traditional training plans fall short and are often a root cause of frustrating symptoms, including health, fitness and expedited hormone decline.
Louise highlights the need for personalized training plans that consider your unique symptoms, health and nutrition history. Additionally, female-specific strategies focusing on "less is more" speed work, targeted tempo runs, and long-distance training change the game when looking to protect your energy, metabolism, body composition, performance and longevity in running. She stresses the importance of female-specific fueling both day-to-day and intraworkout to maintain energy, avoid burnout, and manage hormonal changes.
Mental health and emotional resilience are also crucial. Louise explores how emotional stress can affect race performance and introduces unique techniques combining foam rolling, visualization, vagus nerve support and adjusted strength training to support both mind and body.
With practical tips for protecting your physical and mental well-being, this episode empowers women to run stronger and healthier, whether you're chasing a personal best or simply love to run to protect your mental health and sanity!
Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Episode Highlights:
(0:00) Intro
(5:33) Common challenges for women runners in perimenopause
(7:14) Shifting training approaches for better results
(9:07) Key training components: speed workouts, tempo runs, long runs
(11:10) The importance of fueling for hormonal health
(13:50) Dangers of following pro-level training plans
(19:26) Mental health’s role in marathon performance
(23:37) Adjusting training for peak performance and hormone protection
(29:48) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
In this episode, Louise, a leading expert in women's integrative health, fitness, and performance, introduces an exciting breakthrough in healthy aging and wellness: Holistic stem cell activation patches! She explores how this profound technology uses phototherapy to naturally stimulate the body’s healing mechanisms, promoting stem cell production, reducing inflammation, pain, incredible injury recovery, skin health and more!
Louise shares personal success stories from clients and her family, highlighting the wide-ranging benefits of the X39 patch, from wrinkle reduction to improved gut health, mental health, fitness and performance. These patches are drug-free, easy to use, and affordable, making them accessible for everyday use. Louise emphasizes the importance of holistic health and the body's natural ability to heal itself, positioning LifeWave as a tool to enhance longevity and vitality.
Louise also explains how combining different LifeWave patches can target specific health concerns, from autoimmune conditions to mitigating impacts of everyday stress, hormone decline, mold toxicity and more. Whether you're a wellness professional seeking solutions to support your clients or looking to improve your health, energy and longevity, this episode offers a clear guide to these effective, drug-free solutions.
Learn more, explore FAQs & order patches here: https://www.breakingthroughwellness.com/lifewave
Louise currently offers a free consult to ensure you are set up for success if you're interested in giving LifeWave patches a try. You'll be so glad you did!Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Episode Highlights:
(0:00) Intro
(5:54) Overview of LifeWave and its phototherapy technology
(8:44) How X39 patch stimulates stem cell production
(10:29) Benefits for gut health and healing
(13:21) Importance of stem cells in aging and healing
(21:43) Success stories of family and clients using LifeWave
(36:00) Benefits of X39 for bone density and muscle health
(46:01) Expecations when earing the X39
(51:38) Additional patch recommendations and health benefits
(1:07:24) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
Links to Resources Mentioned:
Explore our How to Ditch Cravings & Overeating Masterclass & other mini courses here: https://www.breakingthroughwellness.com/store
Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizing
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Episode 20: My Epic Career Journey & How I Turned My Health, Hormone, Fitness & Running Breakdowns Into Breakthroughs: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000649161954
Episode 15: 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000644609076
Curious about how rapid weight loss might be affecting your muscle and bone health? In this episode, Louise dives into the risks associated with popular GLP-1 medications like Ozempic, particularly for active women and runners going through perimenopause. Drawing from her 21 years of clinical experience, Louise—a leading expert for perimenopausal active women and runners—breaks down the myths and uncovers the truth about how, in certain contexts, weight loss medications and surgeries can do more harm than good. In fact, there are many unexpected consequences for active women and runners that even the medical community never saw coming!
Louise doesn’t just talk the talk; she also shares her personal struggles with hormonal imbalances, emotional eating, and how she’s navigated these challenges. You'll gain practical tips on overcoming late-night cravings, the importance of community support, and how to maintain healthy habits as your body changes.
This episode is a must-listen for any woman navigating perimenopause, fitness enthusiasts, or anyone who wants to stay healthy as they age. You’ll leave with a clearer understanding of your body and practical steps to enhance your wellness journey.
Episode Highlights:
(7:04) The impact of gastric sleeve surgery on fitness and nutrition
(8:19) The risks associated with GLP-1 medications like Ozempic
(10:28) Exercise effectiveness while on weight loss medications
(16:29) Practical nutrition strategies for women post-surgery
(24:36) Addressing overeating habits and their hormonal roots
(28:36) Personal story: Overcoming emotional eating triggers.
(36:26) Strategies for maintaining health and fitness in high-stress situations
(45:21) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
Explore the mini courses and masterclasses mentioned here: https://www.breakingthroughwellness.com/store
Save 20% on Kion aminos here: https://www.getkion.com/pages/maximizing
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT and learn about our industry-leading 1:1 coaching Academy and results for active women and runners age 35 and beyond.
In this episode, fitness and women's integrative health industry leader Louise Valentine dives into little known yet essential strategies for active women and runners, especially those aged 35 and above. Get ready to align your fitness and nutrition strategy with your changing hormones! As a multi-award-winning physiologist and performance scientist, she recognizes and emphasizes the importance of understanding your female physiology to avoid common pitfalls like the cortisol steal, which can derail your fitness goals, exacerbate perimenopause symptoms and result in prevalent health diagnoses.
Louise provides actionable advice, including targeted nutrition and fitness strategies to maintain healthy hormone levels, optimal health and performance. She discusses why under-fueling, especially around morning exercise sessions, can lead to a cascade of hormonal imbalances, affecting everything from thyroid function to mental health, mood and body composition. She also explores the benefits of creatine supplementation and innovative methods to boost stem cell production for longevity. These are can't miss simple science-backed foundational strategies to enhance fitness and energy levels!
Whether you’re a runner, fitness enthusiast, or just looking to maintain a lean, healthy physique, this episode is packed with cutting-edge tips to help you thrive through perimenopause and beyond.
Episode Highlights:
(0:00) Intro
(2:42) Understanding the impact of hormones on women's health and fitness
(5:53) What is the cortisol steal, and why it matters
(9:04) Importance of morning routines and proper fueling
(16:26) Common fitness mistakes that worsen cortisol steal
(26:55) The critical role of protein and carbs in the morning
(30:47) Why intermittent fasting can be harmful for active women
(40:47) How traditional running plans can undermine hormonal health
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
The luteal phase occurs right after ovulation (when our ovary releases an egg). It lasts about 14 days and ends when we get our period. Listen above to learn how it influences the amount of calories your body is burning, how you feel and your ability to adhere to fat loss or leaning out plans. When we understand how our female body works, it's so much easier to work with it to maximize our health and fitness success!
In this episode, we dive into the nuanced connection between female hormones and fat loss, exploring whether aligning fat loss efforts with the menstrual cycle can be beneficial. Louise, a multi-award-winning women's integrative health practitioner, performance scientist, and one of the world's leading Exercise Physiologists specializing in active women and recreational runners, points out that while some emerging research backs this method, it's not a universal solution. Key takeaways include the importance of understanding your body’s unique needs and recognizing when to adjust your nutrition and training to avoid counterproductive outcomes like cravings, excessive hunger, inability to concentrate, muscle loss, poor sleep and hormonal imbalances.
Listeners are encouraged to listen to their bodies, particularly during the luteal phase when cravings and hunger might increase due to higher calorie burning. The episode also highlights the value of a personalized approach—whether it’s toughing out a fat loss plan because a girl's got a timeline to look her best by or adjusting for more realistic and sustainable results, depending on your goals and your unique body's response. This advice is especially relevant for active women looking to maintain or improve their physique without compromising their overall health, vibrance or performance.
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Save 20% on Kion's science-backed clean protein, aminos, fitness and recovery supporting products here: https://www.getkion.com/pages/maximizing
The specific research paper, one of the most robust studies to date, referenced in this podcast: https://pubmed.ncbi.nlm.nih.gov/39008822/
Episode Highlights:
(0:00) Intro
(2:22) The FAQ of syncing fat loss phases with the menstrual cycle
(5:10) Importance of quality research and the risks of following trends based on poor studies
(8:55) Managing fat loss during the luteal phase and listening to your body
(12:06) Balancing fat loss and endurance training
(18:57) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
Take our How to Unshit Your Sleep Mini Course here: https://www.breakingthroughwellness.com/offers/RGFXoQBn/checkout
Explore all of our masterclasses & mini courses here: https://www.breakingthroughwellness.com/store
Ever wondered why your sleep quality takes a hit as you juggle an active lifestyle and the challenges of changing hormones, perimenopause and aging? Coach Amy, a leader in integrative health and fitness, opens up about her personal journey, shedding light on the struggles many women face, especially those 35 and older. She reveals how hormonal changes, demands as a busy mom, and stress impacted her sleep and the strategies she developed to reclaim restful nights—without relying on supplements or medication.
In this episode, Amy and Louise, a multi-award-winning women's health practitioner and performance scientist, explore how hormones, lifestyle habits, nutrition, and stress can disrupt quality sleep. Together, they offer practical, science-backed strategies combining the most cutting-edge female-specific science, integrative health and performance research to help you get back to restorative sleep, boost your energy, and feel like yourself again. Ready to understand your female body like never before? This episode is for you!
If you’re dealing with perimenopause hormone havoc, tired of waking without feeling rested, night sweats, or just want to optimize your health, this episode is full of actionable advice that can make a real difference in maximizing everything from your longevity to best fitness and running results. Be sure to check out the masterclass mentioned for an even deeper dive and exact strategies to superpower your best sleep, hormones and energy!
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Episode Highlights:
(0:00) Intro
(1:55) Pre-podcast trailer
(9:34) Personal stories of sleep struggles and coping strategies
(11:31) Common misconceptions about perimenopause and sleep
(17:57) The importance of quality sleep in achieving health goals
(28:21) Hormonal imbalances and their impact on sleep
(35:14) Hormones and sleep: Understanding leptin, ghrelin, and cortisol
(49:16) The link between sleep and long-term brain health
(1:12:27) Troubleshooting common sleep issues like 3 a.m. wake-ups and hot flashes
(1:21:39) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
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In this client success story, Louise interviews Dr. Ann, a dedicated physician, wife, mother, and avid runner. Dr. Ann shares her inspiring journey through perimenopause, highlighting how the Breaking Through Wellness holistic fitness, integrative women's health and nutrition program helped her learn how to work with her changing female physiology despite a demanding schedule. Dr. Ann shares her story of going from sluggish running, slowing down, muscle loss, discouraging fatigue and questioning her body's ability to age strong to her inspiring break through to peak physical health and performance to maximize perimenopause with confidence, strength and vitality!
Key insights include the importance of individualized fitness plans that work with changing hormones and not against them, the power of female-specific nutrition, lifting, and learning simple science-based holistic wellness strategies for maintaining a high-performance lifestyle despite a busy life. Through consistent dedication to strategic workouts and nutrition strategies, the women of Breaking Through Wellness achieve renewed energy, remarkable fitness gains, increased strength, and a leaner physique without the unwanted bulk.
They also talk about holistic strategies that optimize running performance and longevity. From overcoming historical injuries with tailored running-specific exercises to the importance of mental resilience and community support, these success stories highlight the profound impact of investing in self-care. They share practical advice and resources, encouraging women to prioritize their health and witness the ripple effect on their families.
Tune in for an empowering discussion on rewriting recreational women's running from surviving to thriving through perimenopause, aging with confidence, and ditching hormone havoc for good!
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide and to book a FREE 30-MINUTE CONSULT to learn about our industry-leading 1:1 coaching program and results for active women and runners age 35 and beyond.
Take the strength and injury prevention for female runners mini course Dr. Ann started with here: https://www.breakingthroughwellness.com/store
Save 20% on Kion's science-backed products like essential amino acids and clean protein to help meet your daily protein needs and maximize your body's health and performance here: https://www.getkion.com/pages/maximizing
Episode Highlights:
(0:00) Intro
(4:02) Overview of the program’s modules and their impact
(9:30) The holistic approach and its benefits on physical and mental health
(11:18) Addressing historic injuries and the program's impact on pain reduction
(16:53) The importance of personalized coaching and listening to the body
(19:05) The power of nutrition in improving performance and energy levels
(23:23) Overcoming obstacles and achieving personal records
(28:54) Adapting the program to high-stress life events
(35:20) Encouragement for women feeling stuck in their fitness journey
(37:35) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
Links to Resources Mentioned:
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Find our Maximize Your Gut Health Masterclass here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout
Find our Strength & Injury Prevention for Women Runners Mini Course here: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkout
Save 20% on Kion’s science-backed products, like Kion Aminos & Clean Protein, here: https://www.getkion.com/pages/maximizing
Find Louise’s Best-Selling Mindset Book, The Art of Breaking Through, on Amazon here: https://amzn.to/4bIFifZ
Find our blog, “Long Run Fueling Strategies That Change the Game Age 35 & Beyond” here: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyond
In this empowering episode, we address a common concern for women runners over 35: maintaining your running identity amidst hormonal changes. Our host, Louise, a seasoned holistic practitioner and women's health coach, dispels the myth that aging and hormonal shifts signal the end of a vigorous running life.
Packed with actionable advice, this episode helps you stay strong, resilient, and injury-free. Learn essential nutritional strategies for hormonal health, understand the vital role of gut health in overall wellness and running efficiency, and explore techniques to manage cortisol levels and stress. Louise also shares the inspiring story of Dr. Anne, a remarkable runner in her 50s, who continues to achieve personal bests and defy the odds.
Whether you're facing early perimenopause or just want to optimize your running as you age, this podcast offers the guidance you need. Tune in to redefine your running journey and embrace a future of strong, empowered running.
Episode Highlights:
(0:00) Intro
(3:54) Importance of running for mental health and maintaining identity
(7:05) Strategies for mitigating hormonal changes and running injuries
(8:50) Core concepts for strong running: Nutrition, gut health, and fueling strategies
(16:22) Stress management techniques for runners
(20:24) The impact of total toxic load on hormones and running performance
(25:05) Shifting identity and goals as a runner over 35
(28:55) Resetting PRs and embracing new challenges post-menopause
(32:47) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
In this insightful episode, Louise demystifies common nutrition myths that often hinder wellness-minded women from achieving their fitness goals. Drawing from her extensive experience coaching a diverse range of individuals—from top athletes to everyday women—she tackles misconceptions about dairy, whey protein, meat, and fruit.
Louise highlights the benefits of high-quality whey protein and the importance of understanding gut health for enhancing body composition and overall well-being. She offers practical advice on ensuring adequate protein intake and suggests plant-based brands like Truvani and amino acid supplements like Kion Aminos for optimal muscle recovery and absorption.
She also emphasizes the value of incorporating fruits and dairy into a balanced diet, stressing that bio-individuality and mindful eating are crucial for managing blood sugar and inflammation.
Tune in to learn how to make informed choices that support your body composition, recovery, and overall well-being, without falling into the trap of restrictive diets.
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Link to save 20% on Kion Aminos, Clean Protein Powder & more https://www.getkion.com/pages/maximizing
Episode Highlights:
(0:00) Introduction and overview of three key nutrition myths
(3:29) Myth #1: Dairy and whey protein are inflammatory
(7:28) Deep dive into the benefits of high-quality dairy and whey protein
(10:57) Myth #2: Meat is bad, and plant-based is the only way
(13:31) Discussion on the importance of meat for hormone health and muscle recovery
(20:27) Myth #3: Fruit is bad due to fructose
(23:21) Practical advice on how to incorporate fruit into a balanced diet
(28:17) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
In this episode, we explore the unique challenges perimenopausal women face during the hot summer months, particularly focusing on hydration and its effects on energy levels and overall well-being. Louise discusses how hormonal changes impact cellular hydration and shares practical strategies to combat symptoms of dehydration like excessive hunger, energy crashes, and cravings.
Key tips include a morning rehydration strategy with water, pink Himalayan sea salt, lemon juice, and trace minerals. Additionally, we delve into proper fueling for long runs, highlighting glucose-based hydration solutions like Tailwind that better suit female physiology.
By adopting these simple yet effective hydration techniques, you can better manage perimenopausal symptoms and maintain consistent energy levels throughout the day. Louise also emphasizes the importance of a pre-hydration strategy and adjusting hydration during and after workouts to sustain optimal performance and avoid common pitfalls. Success stories from runners who have benefited from these recommendations are also mentioned.
Additionally, she emphasized that maintaining a balanced diet rich in whole, nourishing foods is crucial for overall health and running performance. Don’t miss out on these valuable insights to stay hydrated, energized, and perform at your best!
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Link to save 20% on Kion Aminos: https://www.getkion.com/pages/maximizing
Link to our blog about female 35+ specific strategies to fuel your long runs during perimenopause: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyond
Episode Highlights:
(0:00) Intro
(2:36) Discussion on hormonal changes affecting hydration and common symptoms
(5:37) Explanation of the morning rehydration strategy
(5:57) Detailed recipe for the rehydration drink
(9:30) Advice on how to protect teeth from acidic beverages
(14:47) Success story from a community member using the rehydration strategy
(15:47) Pre-hydration strategy for runners
(18:28) Critique of popular hydration products like Liquid IV
(21:10) Benefits of Tailwind for long-run fueling
(23:26) Balancing performance and fat loss goals with proper fueling
(27:18) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
Starting to notice that your favorite fitness routines, running plans or methods to drop stuck body fat aren’t as effective as they used to be age 35 and beyond? Join Louise as she explores this often-overlooked aspect of perimenopause, as she unpacks the challenges that many women face. She highlights common mistakes in fitness and nutrition during this transition and provides insights tailored to your unique hormonal needs.
Learn keys to adjusting your fitness and nutrition routines to support hormonal balance, energy levels, and overall well-being. Louise also emphasizes the importance of managing stress and optimizing gut health for a holistic and effective fitness journey.
Learn from real-life examples and our holistic approach at Breaking Through Wellness, discover why traditional training and diet plans often fail women in perimenopause and why a personalized approach is crucial for vibrant health.
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 program & results for active women age 35 & beyond.
Use our link to save 20% at https://www.getkion.com/pages/maximizing
Episode Highlights:
(0:00) Intro
(3:05) Common root causes of being stuck in health and fitness
(4:12) Root cause #1: Following advice from younger fitness influencers, wellness practitioners or nutrition coaches
(7:16) Root cause #2: Hormonal imbalances and the need for a tailored approach
(13:10) Root cause #3: Your body is overstressed and missing your perimenopause health foundation for success
(20:58) Root cause #4: Your fitness methods do not align with your female age 35+ physiology and/or it's not specific or targeted to acheive your goals
(26:14) Root cause #5: Not understanding nor addressing the true root causes of your individual symptoms
(35:38) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
In this empowering episode, Louise dives deep into the fundamental question that has transformed the health, fitness, and running approach of hundreds of women throughout the world: "What is the root cause mechanism of why I'm stuck?"
Join her as she explores how addressing this pivotal question can lead to incredible results for women in their mid 30s, 40s, and beyond. Discover why quick-fix solutions and outdated conventional approaches often fall short, leave us feeling stuck and how a holistic, whole-foods-based strategy can help you achieve lasting wellness. Whether you're dealing with hormone imbalances, fitness plateaus, sluggish running or other health challenges, this episode is packed with insights to help you look, feel, and perform your best for life!
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Episode Highlights:
(0:00) Intro
(4:58) Identifying the root causes and the challenges with conventional approaches
(6:28) Personal transformation stories
(8:45) Reevaluating medications and supplements
(11:09) Addressing hot flashes and hormone balance
(13:04) Empowering women with knowledge
(17:32) Pitfalls of one-size-fits-all programs
(21:18) Strategic approach to fitness and nutrition
(24:31) Summary and final thoughts
(27:59) Outro
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] -
In this episode, Louise and Amy tackle the challenges of achieving fitness, fat loss and leaning out goals while keeping hormones, metabolism, and overall health in check. Amy shares her journey and the lessons she learned through the Breaking Through Wellness methods. They talk about forgiving past mistakes of using misleading quick-fix programs, understanding fat loss versus weight loss, and the impact of stress and dieting on women’s long-term health, longevity and performance.
They explore safe and effective weight loss strategies and customized programs to fit individual needs, especially for women navigating perimenopause and metabolism challenges. They also emphasize the significance of community support, continuous feedback, and science-backed methods in achieving long-term success.
Listeners will gain insights on adapting fitness routines to fit their schedules, low stress ways to maintain hormone balance, and enjoying dietary indulgences without guilt. This episode covers the drawbacks of quick-fix diets that work against female physiology and the importance of understanding your body to make better choices. They also provide practical tips including daily routine swaps, dining out strategies, and the importance of protein for active lifestyles.
Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Episode Highlights:
(0:00) Intro
(4:19) Louise's personal health struggles that lead to industry-changing methods
(6:33) Amy's initial experiences and the importance of forgiving oneself
(8:50) Challenges of following general fitness advice and the importance of personalized approaches
(12:35) The psychological impact of weight fluctuations and strategies to handle them
(15:43) Differentiating fat loss from weight loss and maintaining a positive mindset
(19:59) Support mechanisms in the Breaking Through Wellness community and the importance of avoiding metabolic and hormonal damage
(23:55) The success of women in their fifties using these methods to lose fat without needing HRT and the importance of holistic approaches over prescriptions
(25:34) The importance of referrals from health professionals and the role of the podcast in spreading awareness
(26:45) The reality of health journeys and the importance of feedback and individualization
(29:28) Overcoming setbacks and understanding the bigger picture in health management
(31:46) Navigating real-life situations like eating out or indulging in treats while staying on track
(34:59) The significance of autonomy in making informed health decisions
(39:09) The dangers of under-fueling and the impact on hormones and overall health
(41:51) The importance of making informed choices and staying the course for sustainable results
(48:13) Client success stories and the impact of tailored programs
(52:06) The benefits of long-term commitment to simple and sustainable health programs
(56:35) Practical tips for staying on track with nutrition and fitness
(1:01:53) The value of nutrient-dense foods and understanding their benefits spec
Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
I'd love to connect!
Instagram 📷
https://www.instagram.com/breakingthroughwellness
Facebook
https://www.facebook.com/BreakingThroughWellness
Email 💬 (Note: We do not have guests on our podcast)
[email protected] - もっと表示する
