Don't miss the arsenal of resources to superpower your success now available at https://www.breakingthroughwellness.com/ Our new free training is live! "How to Unlock Your Perimenopause Potential With Less Stress", alongside our free nutrition guide and free 30-minute consult for those ready to join our new monthly membership or industry-leading 1:1 Academy!

Get 20% off Kion Aminos with our podcast listener discount here: https://www.getkion.com/maximizing

Explore our hand-picked high-quality supplements & save 20% here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

In this episode, Louise and Amy address a deeply personal and relatable question from one podcast listener, “R,” who is navigating the complex challenges of fitness, fat loss and hormone balance during perimenopause. She opens up about her struggle with symptoms after hormone damage due to fasting, having achieved fat loss but unfortunately alongside muscle loss, energy depletion and the loss of her menstrual cycle—all while managing a highly active lifestyle.

Get ready to learn how to come back strong without misleading and outdated advice!

Louise, as one of the world’s leading health, fitness and performance experts, together with co-practitioner Amy, take a thoughtful and holistic approach to understanding the root causes behind these issues, diving into the physiological shifts that occur during perimenopause and how they impact overall health. From the science of hormonal changes to the role of nutrition, exercise and stress management, we explore practical strategies tailored to help “R” restore her health, build strength and feel empowered in her body again. Whether you’re in a similar season of life or supporting someone who is, this episode is packed with insights and actionable tips to inspire confidence, balance and the art of coming back strong to feel, look and perform your best at ANY age!

Episode Highlights:
(0:00) Intro
(4:16) Building a supportive community: why connection matters in fitness and health
(9:27) R's story: weight loss, muscle depletion, and navigating perimenopause
(12:10) The hidden dangers of extreme dieting and fast weight loss for women
(18:24) Strategic nutrition: titrating calories and balancing hormones
(28:08) The role of supplementation and how a multivitamin supports recovery
(34:14) Busting fitness myths: less cardio, more strength for women over 40
(44:34) Customizing your fitness and nutrition plan to fit your body and goals
(48:44) 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!

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https://www.instagram.com/breakingthroughwellness

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In this episode, learn practical science-backed tips for recreational female runners. As a leading health, fitness, and women's integrative health expert, Louise clears up fitness myths and highlights why specific strength training strategies are key for women 35 and older. She explains why traditional high-intensity strength and cardio workouts may not be the best for runners, who already deal with high stress from endurance training. Instead, she recommends a balanced approach that includes targeted strength training, hormone-friendly running, nutrition, and lifestyle adjustments.

Listeners will learn how to manage stress, select running-specific exercises to prevent injury, and maximize energy, muscle, and fat loss. Louise also introduces the Breaking Through Wellness membership, offering runners and active women customized resources like metabolic conditioning, sports nutrition timing, integrative women's health education, done-for-you strength training workouts, strategic running programs for females, and coaching calls to optimize performance and well-being age 35 and beyond. Tune in to make fitness simple, strategic, and specific to you to crush your goals with less stress!

Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to join 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’s science-backed aminos supplement & clean products to superpower & unlock your perimenopause potential here.

Episode Highlights:
(0:00) Intro
(5:02) Personal journey: Lessons from career in sports science
(7:32) Cutting-edge science in women's fitness
(8:46) Achieving quick results through community-driven programs
(12:15) The field vs. the science: Breaking Through Wellness insights
(19:21) Importance of specific strength training for runners
(23:31) The pitfalls of HIIT for recreational runners
(27:19) Effective metabolic conditioning methods
(31:01) 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)
support@breakingthroughwellness.com

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/checkout

In 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!

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)
support@breakingthroughwellness.com

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!

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)
support@breakingthroughwellness.com

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/maximizing

Episode 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)
support@breakingthroughwellness.com

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)
support@breakingthroughwellness.com

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)
support@breakingthroughwellness.com

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)
support@breakingthroughwellness.com