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Maximizing Hormones, Physique & Running Through Perimenopause

Louise Valentine
Maximizing Hormones, Physique & Running Through Perimenopause
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  • #90 - 2 Strategies to Fix Your Hormones & Ferritin Naturally
    Feeling off, exhausted or like your body isn’t responding to your fitness, nutrition and wellness efforts the way it used to? You’re not alone, and it’s NOT normal or “just part of aging!”  But it is likely your changing hormones talking to you.  Ready to support them?In this powerful episode, Louise, named one of the world's leading integrative health and fitness practitioners specializing in the unique needs of ambitious active women and recreational runners age 35 and beyond, opens up about the emotional weight of watching so many well-meaning women struggle through misinformation, misdiagnoses and frustrating medical experiences. She shares two evidence-backed strategies to naturally restore healthy hormones, holistic balance and your best energy: promising new findings in specific supplementation and seed cycling, a time-tested Breaking Through Wellness favorite strategy! These tools aren’t just trends, they’re rooted in science and real-life results. You’ll learn how ferritin impacts your vitality, why one-size-fits-all hormone protocols fail, and how to build a sustainable, personalized approach to unlock your most vibrant health, fitness and performance despite changing hormones!If you’re an active, high-achieving woman who wants to feel strong, balanced, fit and vibrant again, this episode gives you two effective strategies to start.Link to get my free nutrition guide which describes seed cycling + many other holistic nutrition & lifestyle strategies: https://www.breakingthroughwellness.com/  Link to save 25% off Primal Queen organ meat capsules: https://www.primalqueen.com/LOUISE29592 Link to save 20% off all supplements & wellness products in our Breaking Through Wellness FullScript, seeing our recommendations under “Catalog” → “Favorites”:  https://us.fullscript.com/welcome/breakingthroughwellness/store-start   Link to explore Function Health for regular affordable advanced lab work: https://my.functionhealth.com/signup?code=LVALENTINE11&_saasquatch=LVALENTINE11 Episode Highlights:(0:00) Intro(4:26) A holistic stance on healing(6:33) Two natural strategies that work(7:22) How to track your cycle with food(10:21) Why America isn’t ready for HRT(13:05) Louise’s personal hormone crash(14:25) Real client success stories(18:13) The power of food + supplements(19:59) A closer look at Primal Queen(29:36) What seed cycling can do for you(33:47) How to actually implement seed cycling(36:22) What to do if your cycle is irregular(38:21) The real-world struggle with consistency(44:33) OutroTune 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/breakingthroughwellnessFacebookhttps://www.facebook.com/BreakingThroughWellness Email 💬 (Note: We do not have guests on our podcast)[email protected]
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  • #89 - Female-Specific Nutrition Quality, Timing & Holistic Stress Management to Thrive
    Want better results with less overwhelm? Today we discuss the truth about how to fuel with your changing hormones and female physiology, with innovative nutrient timing and strategies that even the most well-meaning nutritionists, doctors and coaches aren't aware of.  Female-specific science matters and today we break it down clearly and concisely for you!In this episode, Louise, one of the world’s leading experts for perimenopausal women who love to run, gets real about the physiological and hormone shifts that start around age 35 and what actually works to support your body to thrive. You’ll learn why nutrition quality matters, why macro and calorie counting is ineffective at mitigating symptoms and fitness decline, how poor protein choices sabotage results, and the right way to use supplements like amino acids to feel better, look stronger, and build muscle. She unpacks why dietary fat isn’t the enemy, how carbs can work for you, and why stress (including dietary stress!) is likely blocking your progress. This is a masterclass in getting back to basics with female-specific science, empathy, and lived experience guiding the way.If you’re tired of confusion about when to eat what, B.S. diets, and “one-size-fits-all” advice that doesn’t work for active women over 35, this episode is for you!Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products: https://www.getkion.com/pages/maximizingCheck out our free nutrition guide and join other fierce runners taking charge of their holistic health, hormones, and fitness in our award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(5:36) #1 tip for women 35+(7:06) The overlooked role of dietary stress(9:14) How natural hormone production actually works(10:44) Female-specific training and stress regulation(13:29) Fats and carbs for hormone health(17:24) Protein quality vs. quantity(19:04) Amino acid absorption and timing(22:22) Why EAAs can outperform whey(25:22) Supplement scams to avoid(27:19) Why Louise recommends Kion Aminos(30:32) Real energy benefits from amino timing(32:57) How nutrition quality changes everything(35:31) What your body truly needs now(38:14) Symptoms caused by chronic stress(41:22) 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/breakingthroughwellnessFacebookhttps://www.facebook.com/BreakingThroughWellness Email 💬 (Note: We do not have guests on our podcast)[email protected]
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  • #88 - How to Let Go of Perfectionism to Glow Again
    What if a refined, focused, and lower stress approach is the key to finally feeling, looking, and performing your best with lifelong sustainable success? In this heartfelt solo episode, Louise, one of the world’s leading health, fitness, and performance experts, invites high-achieving active women to pause, reflect, and embrace a new kind of summer challenge, one rooted in calm, confidence, and letting go of perfectionism. If you’re someone who constantly pushes for more: more results, more control, more effort, but still feels something’s missing, this episode is for you!Louise shares personal insights, lessons from coaching hundreds of women through hormone challenges and perimenopause changes, and how simplifying her own approach led to unexpected breakthroughs. From her simple science-backed methods to summer vacation vibes, this conversation is a powerful reminder: You don’t need to do more to be enough. Sometimes, less really is more.Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/  Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(4:22) Type A women and the pressure to “do it all”(6:08) Health gains but still not feeling satisfied(7:55) Craving progress at the cost of peace(9:13) The science behind simple nutrition swaps(12:47) Mental overload and the myth of more(14:00) When “everything is working”, stop overcomplicating(16:50) How to create a summer vacation vibe daily(20:04) A wellness retreat weekend at home(22:03) Rewriting goals with community and joy(24:55) New retreats focused on connection, not performance(27:21) Simplicity over complexity in healing programs(29:30) Rethinking happiness and slowing down(31:21) A book recommendation: Maybe It's You: Cut the Crap. Face Your Fears. Love Your Life. by Lauren Handel Zander(36:31) The invisible pressure to constantly optimize(39:07) Owning your glow and dialing back the grind(44:22) Daily joy: the new wellness must-have(46:24) OutroTune 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/breakingthroughwellnessFacebookhttps://www.facebook.com/BreakingThroughWellness Email 💬 (Note: We do not have guests on our podcast)[email protected]
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  • #87 - How to Snack to Mitigate Symptoms, Level Up Body Composition & Performance
    What if the one thing you've been taught to avoid when supporting your best health, body composition, and fitness results was actually what your female body needed most?In this fierce and fire-filled episode, Louise busts the myth that snacking is bad, especially for active ambitious women navigating changing hormones age 35 and beyond. As one of the world's leading exercise physiologists and women's health experts specializing in active women and recreational runners, Louise shares her personal journey of unlocking her best body composition, fitness, and running, while doing amazing things like reversing osteoporosis naturally, restoring her hormone health without medications, and learning the truth about fueling for optimal performance.You’ll learn why skipping snacks, especially morning ones, can sabotage your energy, metabolism, and mood. She breaks down how snacks impact hormone production, how to listen beyond your hunger cues, and what smart snacking actually looks like (hint: no naked carbs!). As a badass bonus, enjoy learning how to support your body in burning fat and building muscle while you sleep. Bedtime belly fat buster anyone? From practical snack ideas to science-backed insights, this episode is both empowering and actionable.  Next time your snack attack hits, lean into it, knowing you are unlocking your fierce female body's potential to thrive with vibrant lifelong sustainable success!Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-start Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our multi award-winning Badass Breakthrough 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/  Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products: https://www.getkion.com/pages/maximizing Episode Highlights:(0:00) Intro(3:17) Why old diet advice is hurting women(4:28) Reversing bone loss naturally(6:10) Snacking myths that sabotage your health(8:15) Morning snacks and hormone production(11:01) Why you can’t trust hunger cues(15:19) The body’s need to build, not break down(16:11) The “no naked carbs” rule explained(19:34) Easy snack ideas for busy women(27:51) How snacking prevents overeating and fatigue(31:35) Breaking the “no snack” mindset(34:44) OutroTune 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/breakingthroughwellnessFacebookhttps://www.facebook.com/BreakingThroughWellness Email 💬 (Note: We do not have guests on our podcast)[email protected]
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  • #86 - Mental Obesity: What it is & How to Prevent it
    Ever feel like you're trying to learn everything you can about best health, nutrition, and fitness methods to feel, look, and perform your best but you're still not seeing great results? In this refreshingly honest episode, Louise, one of the world’s leading health, fitness, and performance experts, unpacks the idea of mental obesity, which is consuming too much information without taking meaningful action. If you're an active, health-conscious woman trying hard to navigate perimenopause advice, this episode will speak right to you!Louise shares real-life stories from women overwhelmed by podcasts, leading expert advice, books, social media influencers, and conflicting methods. She reveals how this mental overload keeps us stuck, stressed, and second-guessing our every move. Through her award-winning Academy education and methods, Louise shares how trimming the mental fat leads to more energy, badass hormone balance, a leaner physique, peak performance, and refreshing peace of mind.If you're constantly researching and trying all the things, but still not feeling better, it's time to rethink your approach. This week, join us in selecting fewer expert opinions, trusting the process, and giving your body (and brain) a break.Link to check out our free nutrition guide and join other fierce active ladies taking charge of their holistic health and fitness in our award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/ Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products: https://www.getkion.com/pages/maximizing Link to our FullScript where you can see our curated best supplement picks & save 20%: https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode Highlights:(0:00) Intro(2:57) What is mental obesity?(3:43) The perimenopause information overload(6:11) The smart woman’s struggle to start(7:25) Too many experts, too little clarity(9:07) The power of shared community support(10:49) Real progress through real-life tweaks(12:49) Why one-size diets no longer work(15:45) You don't need more voices(19:04) The problem with not giving things a chance(20:13) Are you taking action, or just learning?(24:38) Knowing your unique physiological stress point(28:08) Choose fewer experts, trust the right ones(32:24) Final reflection: Trim the fat, trust yourself(40:45) OutroTune 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/breakingthroughwellnessFacebookhttps://www.facebook.com/BreakingThroughWellness Email 💬 (Note: We do not have guests on our podcast)[email protected]
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About Maximizing Hormones, Physique & Running Through Perimenopause

Welcome to "Maximizing Hormones, Physique, and Running Through Perimenopause," the podcast that redefines your relationship with fitness, nutrition and hormonal changes. Hosted by American College of Sports Medicine Practitioner of the Year 2023, women's integrative health and performance expert Louise Valentine, this show empowers you to mitigate impacts of hormone changes without overcomplicating it! Get ready to break through misinformation, ditch ineffective trends, outdated methods and apply what you learn to feel your best, look fit or run strong and injury-free.Join Louise, her coaches and clients as they share multi award-winning science-backed nutrition, fitness, running and fat loss methods designed for active females age 35 and beyond. Get inspired each week as they share how they've turned their own health and fitness breakdowns into breakthroughs and how they now lead the way in helping women just like you do the same!Whether you're looking to ditch hormone havoc, break through a setback or want to understand how to lift, train and fuel harmoniously with your changing female physiology, you'll find this podcast insightful and inspiring. No more fighting against your body – we're here to help you harness its natural power to achieve a vibrantly energized, well, fit and active life!If you're an active female who wants it all, Welcome to "Maximizing Hormones, Physique, and Running Through Perimenopause" – Your go-to resource to break through to next-level health, hormones and fitness!
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