Ever wonder why people say women can't get bulky, when if you pick up your head and look around, clearly we can?! Let's talk about what you need to know if your strength training is producing results that leave you puffy and frustrated.

In this episode, award-winning women's integrative health practitioner, scientist, and exercise physiologist Louise Valentine shares practical fitness and physique strategies designed specifically for active women navigating perimenopause. She explains what to consider when looking to optimize your training for strength, health, and aesthetic goals without over-stressing your body. Such tips consider years of clinical practice and cutting-edge female-specific science, which is essential for active women and runners age 35 and beyond to understand in order to improve health and fitness rather than being the root cause of promoting our own health, hormone, and fitness decline. Ready to take back your power to thrive?

Louise highlights the importance of working with your changing hormones, emphasizing how female physiology influences strength training and physique goals, and why science-based, personalized programming is key. She debunks common myths, like the belief that women can't get bulky, and clarifies how lifting heavy without the right strategy can sometimes lead to puffy, inflammed look or undesirable physical changes in body shape. Louise also dives into the benefits of targeted training and shares her innovation using a concept she calls metabolic conditioning. Enjoy this efficient and effective strategy for toning areas like your arms, shoulders, and thighs! Finally you'll also learn how to embrace the value of mindful, gradual progress over quick fixes for sustainable health and fitness success.

Whether you're aiming to feel and look great this summer, set a new energized running personal best, or sculpt your best lean, feminine physique, this episode offers actionable insights to help you thrive with grace, confidence, and competence in achieving your goals.


Episode Highlights:
(0:00) Intro
(3:42) Myths about women getting bulky and addressing misinformation in fitness
(8:48) How to balance strength training and aesthetics
(12:13) Science-based training for better physique and injury prevention
(26:23) Using metabolic conditioning to target fat loss and improve performance
(34:06) Strategies for maintaining a lean physique over time
(37:08) 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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In this episode, we explore Stacey's inspiring transformation journey during perimenopause. Stacey, a health education specialist with a robust background in diabetes education, nutrition, running, and overall health and fitness, shares her struggles with severe depression, hormonal imbalances, perimenopause symptoms and the frustrations of unsustainable diet trends. By embracing a holistic approach to nutrition, fitness and wellness lifestyle strategies, Stacey discovered how small, science-backed intentional changes could have a huge impact on her health and performance.

From dealing with sleep issues, headaches, and constant fatigue, she explains how adjusting her nutrition, fitness routine, and mindset helped her feel vibrant and energized again. Stacey emphasizes the importance of proper nutrition, showing how eating strategically for hormone health can boost mood, energy, and physical performance. She also highlights the benefits of a balanced fitness approach, proving that sometimes less is more—focusing on smart female-specific running and strength training methods can reduce injuries and boost metabolism. Simple habits like seed cycling, reducing supplement and medication use replaced with strategic hydration and fueling protocols, and optimizing sleep made a big difference for her, demonstrating how small changes can lead to major improvements. Above all, Stacey's story is a reminder that patience and a long-term perspective are key to lifelong sustainable results and a true holistic transformation.

Whether you're navigating perimenopause or just looking for a fresh approach to health and fitness, this episode offers practical tips and inspiration to help you thrive.

Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/

Take our Strength & Injury Prevention for Women Runners 30+ here: https://www.breakingthroughwellness.com/offers/NvSGXnLm

Get our podcast listener discount of 20% off Kion’s science-backed essential amino acids & more at https://www.getkion.com/maximizing

Episode Highlights:
(0:00) Intro
(2:49) Growing up with conflicting messages about health and body image
(5:03) Breaking free from unsustainable diets and understanding prevention
(6:51) The importance of a holistic approach to fitness and well-being
(9:18) The negative effects of extreme fasting and finding balance
(13:30) Nutrition’s impact on sleep, headaches, and overall health
(20:16) How less is more in running and fitness
(29:03) Tools and strategies that made the biggest difference
(42:22) Redefining success: focusing on health over weight loss
(57:43) Stacey’s goals for the new year and advice for thriving in perimenopause
(1:06:08) 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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Welcome to 2025! In this inspiring episode, Louise takes a deep dive into the unique challenges and opportunities of navigating fitness, nutrition, and lifestyle strategies during perimenopause. Reflecting on the lessons of 2024, she shares her vision for redefining her relationship with running, strength training, and hormonal health in the year ahead.

Louise, one of the world’s leading health and fitness experts, sheds light on why traditional training methods often fall short for women in perimenopause, emphasizing the need for science-backed strategies that align with their changing physiology. She highlights the role of holistic nutrition in supporting hormonal health and sustaining energy levels. Balancing body composition goals with endurance training can be tricky, but Louise offers practical insights to help women pursue both without compromise.

A recurring theme is the power of community and personalized coaching in reaching fitness milestones. Louise shares details about her upcoming group coaching programs designed to address the specific physiological needs of women, fostering connection and offering actionable guidance to drive optimum holistic results.

Whether you’re aiming to set personal records or redefining your fitness journey, this episode is filled with expert tips and encouragement to help you thrive in 2025. Tune in for a refreshing perspective on perimenopause and how to turn this season of life into an opportunity for growth and empowerment.

Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/

If interested in joining our Total Body Transformation program, you can email Louise directly at support@breakingthroughwellness.com If you listened to this episode and thought, "Let's freaking go!", we welcome you in our fierce and feisty crew of ambitious active women and runners ready to level up instead of lose it!

Episode Highlights:
(0:00) Intro
(3:35) Navigating perimenopause and its impact on fitness and nutrition
(5:25) Adapting training methods for hormonal changes and performance
(8:22) Science-backed approaches to strength, running, and body composition
(13:06) The role of community in maintaining fitness and mental health
(21:24) Louise’s vision for empowering women through coaching programs
(29:50) Focusing on joyful, sustainable running practices
(34:08) Celebrating resilience and looking ahead to a strong 2025
(35:35) 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!

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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 episode, we dive into the challenges of working with our changing hormones age 35 and beyond, aka perimenopause, and how to reclaim vibrant health through simple female-specific lifestyle, nutrition and fitness changes. Your host, Louise, a multi award-winning women's integrative health practitioner and performance scientist, shares her personal journey of overcoming hormonal imbalances, gut issues, and genetic challenges, offering practical tips to improve your health and fitness naturally.

We break down how hormonal shifts, like declining estrogen, can affect cholesterol and heart health. We explore cutting-edge biomarkers, clinical findings and what we can do about it. This episode encourages women in their 30s and beyond to take charge of their well-being with regular lab checks, proactive holistic health and performance monitoring. Instead of counterproductive messaging that medication is the only solution, the focus is on strategic nutrition, smart supplementation, and female-specific exercise strategies to feel, look and perform your best.

Another key takeaway is the importance of community. A supportive group of like-minded ambitious active women and runners can keep you motivated, share innovative tips, and empower you to stay on track during perimenopause's many ups and downs. You'll also learn actionable ways to lower LDL cholesterol, reduce inflammation, and use tools like the Function Health platform to understand your unique female physiology better.

Whether you love fitness, endurance sports, or are looking to live a long, healthy and vibrant life, this episode offers simple, empowering strategies to take control of your holistic well-being.

Join Function Health & own your health with 110+ biomarker insights with us here: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11

Get our free nutrition guide, weekly newsletter & explore our industry-leading Badass Breakthrough Academy here: https://www.breakingthroughwellness.com/

Save 20% off healthcare’s best supplements & wellness products with Louise’s curated picks in our Fullscript portal here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Episode Highlights:
(0:00) Intro
(3:16) Louise’s health journey: Overcoming hormone and fitness struggles
(6:10) Advocating for health: Navigating traditional vs. functional medicine
(7:28) Understanding LDL cholesterol: Impact of lifestyle and genetic factors
(12:17) Hormonal changes and cardiovascular risks in perimenopause
(19:13) Personalized health monitoring: Tools and platforms to try
(25:06) Dietary strategies: Reducing inflammatory foods and optimizing nutrition
(35:52) Targeted supplementation: Omega-3s, red yeast rice, and more
(43:51) Importance of community: Sharing resources and experiences
(1:02:21) 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)
support@breakingthroughwellness.com

In this episode, Louise opens up about her personal journey breaking through life-altering health, autoimmune, hormone, fitness and running challenges. She reflects on her recent lab results, celebrating wins like reversing hormone imbalances and managing autoimmune symptoms, while also sharing lessons learned from setbacks, frustrating poor advice, and the dismissal of her symptoms along the way.

Louise, a multi award-winning women's integrative health practitioner, performance scientist and one of the world's leading exercise physiologists, emphasizes the importance of a strategic holistic, food-first approach to improving hormone balance, gut health, metabolism and energy levels. She breaks down how simple strategies—such as writing down meals, incorporating functional foods like Brazil nuts and seeds, and responding properly to our body signals like fatigue, cravings, or inflammation—can drive meaningful change. Rejecting extreme diets, fitness fads and outdated advice, Louise advocates for sustainable, science-backed nutrition, fitness and lifestyle habits that nurture long-term health and vitality in active living.

She also highlights the benefits of her Academy, which equips active women and runners with tools to align nutrition, fitness, mind-body health and running methods with their unique female physiology, empowering us to thrive at any age! This episode is packed with practical tips, relatable struggles, and inspiration for women looking to move beyond quick fixes and embrace lasting wellness. Louise’s transparency and dedication to redefining women’s health, fitness and running make this an episode you won’t want to miss!

Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading Academy & results for active women & runners age 35 & beyond.

Episode Highlights:
(0:00) Intro
(2:04) Reflections on celebrating progress and reversing hormone imbalances
(5:37) Announcement of targeted coaching program for female runners
(18:43) Setting realistic timelines for health improvements
(29:13) Practical tips for restoring hormone balance and energy
(37:19) The importance of community and support
(44:23) Seed cycling and other nutrition strategies
(54:24) The impact of small lifestyle changes, like post-meal movement
(56:41) Key takeaways on taking charge of your health journey
(1:01:24) 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)
support@breakingthroughwellness.com

In this episode, we explore practical strategies to help you run through the winter months with confidence and ease. Whether you’re a seasoned runner or just starting out, you’ll find tips to stay warm, safe, and motivated—even when the temperature drops.

Our host, Louise, a leading performance scientist, exercise physiologist and women's health practitioner, shares valuable gear recommendations and simple hacks to tackle common cold-weather running challenges like freezing hands, poor circulation, and slippery conditions. From the benefits of compression stockings to layering techniques that actually work, you’ll learn how to stay comfortable and reduce your risk of injury in icy weather.

We also dive into how your body changes with age and the impact of hormones on fitness and circulation. Plus, hear a fun and inspiring take on setting pregnancy running goals and how these lessons can help all women tap into their inner strength.

If you’re looking for actionable advice and a dose of inspiration to keep moving this winter, this episode is for you. Tune in and discover how to stay active, healthy, and empowered all season long!

Find Jobst compression stockings here: https://amzn.to/4imfJpA

Explore award-winning resources & services to thrive through perimenopause with more energy, less stress and sustainable success with our new free advanced training, free nutrition guide and Badass Breakthrough Academy at https://www.breakingthroughwellness.com/

Episode Highlights:
(0:00) Intro
(2:43) Running in extreme cold: personal stories from negative 17°F runs
(5:28) Cold-weather tips: Compression stockings, circulation hacks, and safety
(6:51) Pregnancy running: Achieving marathon goals safely
(8:51) Postpartum recovery: How compression gear aids circulation and fitness
(12:07) Keeping hands warm: Gear options and cheap hacks
(14:10) Protecting lungs in cold air with buffs and gaiters
(17:43) Shoe and grip tips for icy conditions: Yak Trax and trail running shoes
(23:30) Individualized strategies for staying warm: Hot hands and temperature thresholds
(25:12) 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

Seeking support to thrive through perimenopause with more energy, less stress and sustainable success? Our new free training, free nutrition guide and world-leading Academy are for you at https://www.breakingthroughwellness.com/

Take our All About Gut Health Mini Course here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Get our podcast listener discount of 20% off Kion’s high-quality clean whey protein, essential aminos, creatine, colostrum & more at https://www.getkion.com/maximizing

In this episode, Louise – one of the world’s leading fitness experts and women's integrative health practitioners – explore the profound impact of gut health on energy, hormonal balance, and overall well-being. She unpacks cutting-edge practical strategies to optimize your gut health, such as best practice dosing and types of fermented foods to add to your diet, finding the right balance of exercise-induced stress, and reducing inflammation. The discussion sheds light on novel strategies to thrive through perimenopause using easy, science-backed methods shared by leading experts.

You'll gain actionable insights into selecting and incorporating fermented foods like sauerkraut, kefir, or Bulgarian yogurt into your daily routine. Discover how exercise, when done in the right dose, can enhance gut health and reduce inflammation, supporting both physical and emotional well-being. Additionally, explore nuances specific to dedicated runners and fitness lovers, when exercise can be counterproductive and wear away at our gut wall lining. Louise addresses the importance of recognizing gut challenges like SIBO before introducing fermented foods, ensuring a tailored and effective approach.

Whether you're an active woman, runner or simply seeking vibrant health, these strategies will empower you to achieve sustainable wellness and improved performance. Join the Breaking Through Wellness community and start transforming your health, fitness and performance with these simple, science-based approaches!

Episode Highlights:
(0:00) Intro
(3:19) Speaker’s background in health research and wellness coordination
(7:56) The foundational role of gut health in energy, hormones, and performance.
(10:15) Strategies for incorporating fermented foods into daily meals
(15:10) Signs to watch for when starting fermented foods and family health benefits
(19:00) The importance of high-quality fermented foods and their storage tips
(22:32) Inflammation reduction through gut health for thriving in perimenopause
(24:26) Introduction to the group coaching program and a call to action
(25:56) 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

Links to Resources Mentioned:

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", plus our free nutrition guide & free 30-minute consult for those ready to join our new monthly membership or industry-leading 1:1 Academy!

Order Lifewave’s glutathione patch on our Breaking Through Wellness Lifewave website here: https://www.lifewave.com/breakingthroughwellness Click on “Shop” then “Y-Age Product Line” to order.

Take our free masterclass on how Lifewave phototherapy patches work here: https://www.breakingthroughwellness.com/lifewave

Get 20% off Kion Aminos, Colostrum & high-quality Omega here: https://www.getkion.com/maximizing

Get 20% our all of high-quality supplement recommendations in our Fullscript here: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Take our All About Gut Health Mini Course & save $10 with coupon code “BADASS10”: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

In this episode of Maximizing Fitness, Physique, and Running Through Perimenopause, host Louise Valentine, a multi award-winning women's integrative health practitioner and performance scientist, shares simple, science-backed tips to help active women stay healthy, balanced, and strong—especially during the colder months and holiday hustle.

Louise dives into the importance of morning nutrition to prevent hormone disruptions that can impact fat loss and muscle recovery. She also talks about boosting your immune system with tools like quality multivitamins, omega 3s, and glutathione phototherapy patches. For pre-workout fueling, she suggests amino acids paired with local honey to improve energy, immunity, and body composition.

Gut health plays a big role in immunity, and Louise clears up common myths about probiotics while offering easy-to-follow advice. Endurance athletes will appreciate her tips for avoiding post-race illness and recovering faster.

With personal stories, practical advice, and exclusive discounts on wellness tools, Louise makes it easy to take care of your health, mitigate winter illness, and thrive during the holidays—and beyond!

Episode Highlights:
(0:00) Intro
(1:59) Immune system challenges and tools for staying well
(2:44) The importance of eating whole nourishing foods and avoiding alcohol
(5:49) Glutathione patches and their multifaceted benefits
(14:36) Amino acids for recovery, immunity, and body composition
(18:23) Colostrum and gut health for active lifestyles
(19:05) Local honey and unique pre-workout fuel tips
(29:41) 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