Maximizing Hormones, Physique & Running Through Perimenopause

What if the running, nutrition, and wellness habits you trust are actually working against your gut health and hormones?
For women who love to run, especially during perimenopause, often the missing piece is understanding what's happening inside your body. As cutting-edge gut health science emerges, the findings can have serious implications on ambitious active women who love to run. Get ready to learn important information every female runner should know!
In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, a leading expert for perimenopausal active women and runners, shares how gut health can affect hormone balance, recovery, energy, and running performance. She explains why endurance training, everyday stress, and certain eating habits can put added pressure on your digestive system, even when you're doing everything you think is right. Additionally, you're learn what symptoms to look out for, examples of commonly dismissed gut infections and challenges.
Drawing from years of education, functional medicine mentorship at the highest level of practice, plus her personal health challenges and lesson learned from supporting hundreds of clients, Louise discusses the importance of supporting healthy gut bacteria, recognizing signs of imbalance, and understanding when additional testing is worth exploring. She discusses common infections like H. pylori and important hormone and metabolic pathways that can be impacted by gut dysbiosis.
You'll learn practical, simple, and science-backed strategies to support your gut through colorful vegetables, fiber, and specific foods, along with why a one-size-fits-all approach may not work for everyone.
Your body deserves support that addresses root causes. Listen in and learn how to make more informed choices for your gut health, hormones, and long-term running goals.
RESOURCES + LINKS
Episode #60: “Cutting-Edge Gut Health Strategies to Feel, Look & Perform Your Best” here 
Read about the Nobel Peace Prize in Medicine for H. Pylori discoveries found here 
Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com
Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!
Check out my FullScript here where you can see curated supplement picks under “Collection” to address specific concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!
Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.
Learn, laugh & level up with a Breaking Through Wellness masterclass here.
Episode Highlights:
(0:00) Intro
(2:45) Why gut health matters for female runners during perimenopause
(7:10) How endurance running affects gut health and hormones
(9:43) Simple nutrition habits to support a healthier gut
(13:38) Understanding gut imbalances, stress, and H. pylori
(20:33) When gut health testing may be worth considering
(22:37) Why healthy foods and probiotics may not solve every gut issue
(27:30) Beta-glucuronidase and its role in estrogen metabolism
(30:14) Gut health considerations when discussing hormone replacement therapy
(36:06) The hidden toll of pushing through demanding training and life stress
(43:09) Signs that your gut health may need more attention
(45:18) Final takeaways and how to get support
(46:24) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!
Email 💬  support@breakingthroughwellness.com  
Please note I do not have podcast guests, beyond client success stories. This is safe space & curated Community exclusively for women who love to feel, look & run our best without B.S. noise, endless pills, extreme diets or misleading fads.

What happens when you know something is wrong with your body, but doctors keep telling you everything is normal? For 15 years, Louise Valentine searched for answers to unexplained pain, swelling, impacts on her running performance, odd bloating, digestive issues, and pelvic health issues. Despite her extensive background in women's health, functional medicine, integrative nutrition, and exercise physiology, getting the right diagnosis was anything but easy.
In this deeply personal episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise, a multi award-winning women's integrative health practitioner, shares her epic journey to being diagnosed with pelvic congestion syndrome, a condition involving enlarged veins in the pelvis that impacts our entire central nervous system, digestive system, and female organs. She explains how symptoms can overlap and worsen with perimenopause, why persistent symptoms and pain of any type should never be ignored, and how hormonal changes can make identifying the underlying problem more challenging.
Through her experiences with multiple doctors, medical scans, and frustrating setbacks, Louise highlights the importance of diligently tracking your symptoms, asking informed questions, and advocating for appropriate medical care. She also explores how these challenges can especially affect active women and endurance runners, sharing a roadmap to ensure your own healthcare needs are fully met.
If you've ever felt dismissed or unheard about your health concerns, this conversation offers encouragement to keep searching for answers.
RESOURCES + LINKS
Episode #78: “The Most Perimenopause Race Day Experience Ever” here
Episode #118: “Innovation in Fibroid Freedom With Dr. Ryan Armstrong” here
Episodes #142 & 143: “Why Ovulation & Luteal Phase Symptoms Ramp Up & What To Do About It” here
Episode #151, “My Doctor Offered Me Birth Control to Manage My Symptoms: Here’s Why I Politely Declined”  here
Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com
The helpful JAMA article, “Chronic Pelvic Pain in Women: A Review“ is found here
Another helpful article, “Chronic Pelvic Pain: A Comprehensive Review” found here
Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!
Check out my FullScript here where you can see curated supplement picks under “Collection” to address specific concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!
Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.
Learn, laugh & level up with a Breaking Through Wellness masterclass here.
Episode Highlights:
(0:00) Intro
(2:53) Louise's 15-year journey toward a diagnosis
(5:10) Early symptoms during pregnancy
(7:49) Unexplained swelling and vascular issues
(10:50) Postpartum struggles and pelvic floor rehabilitation
(14:15) How perimenopause brought symptoms back
(15:00) Understanding pelvic congestion syndrome
(16:31) Hormonal changes and worsening symptoms
(17:27) Why tracking symptoms matters
(18:21) Unexplained pain, swelling, and digestive issues
(21:39) Painful intercourse and persistent leg discomfort
(23:18) Why endurance athletes shouldn't ignore pain
(25:04) Understanding chronic pelvic pain and sensitization
(27:45) Medical dismissals and incorrect diagnostic scans
(29:28) The importance of proper imaging protocols
(31:11) Finally receiving a diagnosis after 15 years
(32:31) Finding a specialist who understands the condition
(35:01) Discussing treatment and minimally invasive surgery
(37:25) Why women must advocate for their health
(39:18) The emotional impact of finally getting answers
(42:49) Raising awareness and empowering other women
(43:41) How persistence and symptom tracking paid off
(44:26) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!
Email 💬  support@breakingthroughwellness.com  
Please note I do not have podcast guests, beyond client success stories. This is safe space & curated Community exclusively for women who love to feel, look & run our best without B.S. noise, endless pills, extreme diets or misleading fads.

What do high-quality scientific studies say about testosterone therapy for addressing low energy, stubborn body fat, low libido, and other impacts of changing hormones during perimenopause?
In this episode, Louise Valentine, an award-winning women's health, fitness, and performance expert, breaks down what current research says about testosterone therapy for women, including its potential benefits, risks, and limitations. While testosterone may help improve libido, Louise explains why claims about muscle growth, fat loss, and injury prevention aren't yet backed by strong scientific evidence.
She also discusses the importance of proper hormone testing, individualized dosing, and understanding the potential side effects of testosterone therapy. For active women and runners, Louise shares how nutrition, strength training, stress management, and smarter running strategies can support hormonal health.
Through personal experiences and stories from her practice, she reminds listeners that understanding their bodies is just as important as finding the right treatment. Whether you're considering hormone replacement therapy or looking for natural ways to feel stronger and healthier, this episode will help you ask better questions and make more informed decisions.
RESOURCES + LINKS
Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com
Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! 
Check out my FullScript here where you can see curated supplement picks under “Collection” to address specific concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.
Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.
Learn, laugh & level up with a Breaking Through Wellness masterclass here.
Episode Highlights:
(0:00) Intro
(2:55) Understanding testosterone therapy for women
(6:07) The future of testosterone treatment in the U.S.
(8:45) What science says about testosterone benefits
(10:25) Testosterone, muscle growth, and body composition
(12:37) Supporting hormones naturally before considering HRT
(14:08) Risks and side effects of excessive testosterone
(15:35) How running, nutrition, and strength training affect hormones
(20:16) Important lab tests before starting testosterone therapy
(24:07) When testosterone therapy may be considered
(26:20) How underfueling and excessive training affect hormonal health
(30:19) Understanding hot flashes, stress, and blood sugar
(33:24) A personal story about running, stress, and listening to your body
(43:28) Choosing the right practitioner and treatment approach
(46:18) Final thoughts on testosterone dosing and safety
(47:28) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!
Email 💬  support@breakingthroughwellness.com  
Please note I do not have podcast guests, beyond client success stories. This is safe space & curated Community exclusively for women who love to feel, look & run our best without B.S. noise, endless pills, extreme diets or misleading fads.

Most often, the key to better hormones, deeper sleep, a badass body composition, and stronger running isn't doing more, but learning how to slow down and streamline a targeted, more strategic approach - especially in midlife.
In Part 2 of their adrenal, stress, and cortisol regulation masterclass, Louise Valentine, a multi award-winning women's functional health practitioner, scientist, and exercise physiologist, and Jen share practical ways to manage daily stress, support an optimal daily hormonal rhythm, maximize recovery and fitness results during perimenopause.
From demanding workouts and busy family schedules to emotional stress and poor eating habits, they discuss how everyday stressors can affect your energy, mood, digestion, and fitness progress. They also share personal experiences with managing stress and healthy cortisol levels while balancing motherhood, relationships, and training.
You'll discover simple strategies to support your nervous system, including walking after runs to decrease post-exercise cortisol levels, eating without distractions to optimize digestion, limiting screen time, and using foam rolling to support a productive parasympathetic downshift each night. Louise and Jen explain why female-specific fueling, strategic training, and intentional recovery matter just as much as working hard.
The biggest takeaway? You don't need an expensive wellness routine to start making changes. Small, consistent habits can help you build a healthier, more supportive lifestyle while continuing to pursue your running and fitness goals.
Start with one to three changes you can maintain, and give your body the recovery and love it deserves.
RESOURCES + LINKS
Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com
Link to podcast episode #124B with our Daily Pause Practice, how & why it works is here.
Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!
Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.
Learn, laugh & level up with a Breaking Through Wellness masterclass here.
Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!
Episode Highlights:
(0:00) Intro
(3:19) Common triggers of chronic stress and cortisol dysregulation
(7:57) Gut health, hormones, and endurance training
(9:25) Childbirth, motherhood, and accumulated stress
(12:09) Why rest and recovery matter for active families
(14:04) Addressing lifestyle factors before relying on supplements
(15:51) Walking after runs to support recovery
(16:48) Mindful eating, digestion, and proper fueling
(20:34) Managing emotional stress and tracking HRV
(23:43) Reducing screen time and reconnecting with nature
(26:29) Louise's daily routine for stress management
(31:12) Foam rolling, mobility, and better sleep
(37:08) Jen's outdoor foam rolling and recovery routine
(40:10) Calming your nervous system after intense workouts
(43:05) Choosing one to three practical self-care strategies
(46:08) Final takeaways and free wellness resources

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!
Email 💬  support@breakingthroughwellness.com  
Please note I do not have podcast guests, beyond client success stories. This is safe space & curated Community exclusively for women who love to feel, look & run our best without B.S. noise, endless pills, extreme diets or misleading fads.

Often, the reason we're exhausted, struggling to recover, fat loss resistant, seeing rapid hormone decline, or noticing frustrating changes in our body isn't just "inevitable" perimenopause, but rather it's the stress our body is carrying every day and how it impacts our daily hormonal rhythm.
In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, welcomes back Jen for part one of a mini masterclass on adrenal, stress and cortisol regulation, and how everyday habits affect active women over 35. Louise explains the body's stress response, the three stages of HPA axis dysfunction, and why feeling fine doesn't always mean your body is recovering or functioning well. They discuss how running, intense workouts, caffeine, poor sleep, and underfueling can add to your body's overall stress load.
Jen shares her own experience recognizing energy fluctuations and making small changes to her daily routine. The conversation also covers DHEA, optimizing hormone health, and why supplements require professional guidance.
For female runners navigating perimenopause, this episode offers a chance to reassess training, fueling, and recovery habits. The biggest takeaway? Supporting your body isn't always about doing more. More often, it's about learning what our female body needs to recover, build optimal hormones, stay strong, and mitigate expedited perimenopause decline.
RESOURCES + LINKS
Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause: https://www.breakingthroughwellness.com
Link to podcast episode #124B with our Daily Pause Practice, how & why it works is here.
Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off!  A small portion of EACH sale goes back to support BTW.  Thank you!
Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.
Learn, laugh & level up with a Breaking Through Wellness masterclass here.
Track your biomarkers with Function Health & save $25 using code “LVALENTINE11”  here.  $25 goes back to support BTW with each new sign up! Thank you!
Episode Highlights:
(0:00) Intro
(2:41) Important precautions about DHEA and supplements
(8:40) Understanding adrenal stress and cortisol regulation
(11:21) Why daily stress check-ins matter
(18:09) The connection between stress and hormone health
(20:07) Why cortisol isn't always the enemy
(21:15) Understanding cortisol testing and DHEA levels
(28:51) Three stages of HPA axis dysfunction
(30:06) Stage one: Feeling tired but wired
(30:27) Stage two: Energy crashes and cortisol fluctuations
(33:42) Stage three: Exhaustion, burnout, and poor recovery
(36:39) Everyday habits that affect your stress response
(39:19) How underfueling impacts active women
(41:52) Why consistent morning fueling matters
(44:27) Morning sunlight, sleep, and cortisol regulation
(45:54) How excessive exercise affects recovery
(50:59) Final takeaways and what's coming in part two
(51:53) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

I'd love to connect!
Email 💬  support@breakingthroughwellness.com  
Please note I do not have podcast guests, beyond client success stories. This is safe space & curated Community exclusively for women who love to feel, look & run our best without B.S. noise, endless pills, extreme diets or misleading fads.