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!

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https://www.instagram.com/breakingthroughwellness

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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!

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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