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PODCAST

Maximizing Hormones, Physique & Running Through Perimenopause

Louise Valentine

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, running and performance expert Louise Valentine, this show empowers you to mitigate impacts of hormone changes without overcomplicating it or needing endless supplements, diets or medications!Get ready to break through

sports running

All Episodes

47:27

#110 - How to Regain Control, Clarity & Confidence as...

Maximizing Hormones, Physique & Running Through... ·

2025/12/04

Ever feel like your body is shifting faster than you can keep up with? This episode is a breath of clarity for every ambitious female runner navigating the wild pivots of perimenopause while still wanting to feel strong, confident, and in control. Louise, a multi-award-winning women's integrative health practitioner, performance scientist, and exercise physiologist specializing in empowering female runners to navigate the impacts of changing hormones on their health and performance, opens up ...

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33:17

#109 - How to Navigate Racing When You Have a History...

Maximizing Hormones, Physique & Running Through... ·

2025/11/27

What if chasing a race-day PR quietly pushed your body back into amenorrhea? In this episode, Louise, one of the world’s leading health, fitness and performance experts, shares a raw, real story of how one hard 5K and a busy stage of life almost cost her cycle again, even after 22 years of working to optimize her hormones. She explains what amenorrhea is, how it connects to RED-S, the former “female athlete triad,” and why so many active women are still under-fueling without realizing it. You...

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46:57

#108 - How She Did It: Molly Ditches Fatigue,...

Maximizing Hormones, Physique & Running Through... ·

2025/11/20

What really happens to running in perimenopause, when hormones change, recovery slows, and the old training playbook stops working? In this episode, Louise, a leading expert in helping active women who love to run thrive through perimenopause, sits down with Molly, a lifelong runner, professional chef, wellness coach, nutrition professional, busy mom, and Breaking Through Wellness Badass! Molly opens up about rebuilding her speed, strength, and confidence, proving that this stage of lif...

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34:37

#107 - What It REALLY Feels Like to Level Up in...

Maximizing Hormones, Physique & Running Through... ·

2025/11/13

Thriving through perimenopause does not have to be about losing our best health, hormones, fitness, and running, but instead, it can be about learning and leveling up to unlock our fierce female body's potential! In this episode, Louise, one of the world’s leading perimenopause experts for women who love to run, pulls back the curtain on what it really takes to look, feel, and run your best through this transformative stage of life. She speaks candidly about the loneliness that often co...

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57:00

#106 - Real Life Examples How Healthy Foods Can...

Maximizing Hormones, Physique & Running Through... ·

2025/11/06

Ever wonder why your “clean” meals sometimes make you feel bloated, puffy, or downright awful? In this fierce, honest episode, Louise, as one of the world’s leading health, fitness, and performance experts, breaks down how even the healthiest habits can backfire during perimenopause. She shares raw, real-life examples of how stress, impacts of changing hormones, and food timing collide and what to do when your once-perfect routine suddenly stops working. From alcohol pairings and carb choices...

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32:47

#105 - The Art of Being Strong Yet Sexy & Fierce Yet...

Maximizing Hormones, Physique & Running Through... ·

2025/10/30

As hormones change age 35 and beyond, true strength isn’t just about lifting heavier, but finding balance between a variety of strength training strategies, power, dialed in female-specific nutrient timing and your most confident vibrantly well glow... that's resilient enough to shine through life's up and downs! In this empowering episode, Louise, one of the world’s leading experts in women's health, fitness, and running, challenges the all-or-nothing mindset that dominates women’s fit...

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47:23

#104 - Choosing to Retire at Age 40 to Lead With...

Maximizing Hormones, Physique & Running Through... ·

2025/10/23

What if midlife wasn’t the end of your best runs, vibrant health, and unstoppable performance, but it was the start of something even stronger? In this inspiring episode, host Louise Valentine, one of the world's leading experts for perimenopausal avidly active women and runners, reminds every woman that it’s never too late to pivot, reset, and build your own dream happy place. Louise opens up about her journey of “retiring” at 40 after a remarkable career, not to stop working, but to serve f...

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35:20

#103 - Female-Specific Taper Week Strategies to Crush...

Maximizing Hormones, Physique & Running Through... ·

2025/10/16

After years of running, we know that our strongest race day performance starts before we even lace up our shoes and hit the start-line. Now, it's time to discuss nuances as our hormones change age 35 and beyond and how to optimize race day outcomes! Ready to thrive? Hell yes you are! In this energizing episode, Louise shares the excitement of taper week leading up to the first Breaking Through Wellness retreat and half marathon in the Finger Lakes of beautiful New York. With real stories of w...

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36:11

#102 - Examples How Our Health & Fitness Threshold is...

Maximizing Hormones, Physique & Running Through... ·

2025/10/09

As hard as it is for us to hear, the “grind harder” and "bigger, faster, stronger" mindsets that once got us results are now holding us back. In this powerful episode, world-leading perimenopause women's health, fitness and performance expert Louise Valentine breaks down why women in their 30s, 40s, and 50s, especially runners and Type A high-achievers, need to rethink how they train, fuel, and recover. She introduces the idea that “the threshold has changed”. Our bodies, hormones, how ...

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42:07

#101 - How to Lower LDL Cholesterol Without Meds in...

Maximizing Hormones, Physique & Running Through... ·

2025/10/02

Lady runners and endurance athletes, don't let anyone ever tell you we can't lower our cholesterol, balance our hormones, and boost our running performance without extreme diets, endless supplements or prescriptions. Most of the time, there is a (much) better way and it's time we learn some specifics, nuances, and targeted female-specific strategies to try! In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, one of the world’s leading health,...

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61:49

#100 - How She Did It: Katie Defies Perimenopause...

Maximizing Hormones, Physique & Running Through... ·

2025/09/25

Fact: The narrative we’ve been told about perimenopause, that it means slowing down, feeling like crap, gaining fat, and losing our strong, fit, and athletic edge... is not our truth at Breaking Through Wellness! In this inspiring episode of Maximizing Hormones, Physique, and Running Through Perimenopause, host Louise Valentine sits down with Katie Lowe, a teacher, dedicated runner, and race director, who has transformed her holistic health, energy, physique, and performance during perimenopa...

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59:09

#99 - Running, Stress, Gut Health & Gastric Cancers:...

Maximizing Hormones, Physique & Running Through... ·

2025/09/18

Often, the very thing we love, running and endurance training, is silently adding counterproductive stress to our body. While not a sole causative factor in adverse health outcomes, recent research findings have scientists, practitioners, recreational endurance athletes, and runners pausing across the world! In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise, one of the world’s leading integrative health practitioners, exercise physiologist, and fitnes...

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41:32

#98: 6 Odd Shifts in Our Health & Performance as...

Maximizing Hormones, Physique & Running Through... ·

2025/09/11

What if some the very things you swore you’d never do are the ones that bring you the most growth in your health and performance as your hormones change age 35 and beyond? In this episode, Louise Valentine, leading exercise physiologist and women’s integrative health expert for everyday female runners, gets real about the unexpected shifts that happen in perimenopause, changes that affect not only your body, but also your mindset, relationships, and how you fuel, live, and train. Louise share...

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58:56

#97 - Dopamine Seeking, Food Decisions & Protecting...

Maximizing Hormones, Physique & Running Through... ·

2025/09/04

What if some of the foods and workouts you’ve been relying on are actually making perimenopause harder? In this episode, Louise, one of the world’s leading health, fitness and performance experts for everyday female runners, gets real about the connection between dopamine seeking, food choices, and protecting your mental health as hormones change. You’ll hear why waiting for low hormone labs to tell you that you're in perimenopause is too late, and why learning to listen to your body’s early ...

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34:36

#96 - How to Reset Your Vibe to Crush All of Your...

Maximizing Hormones, Physique & Running Through... ·

2025/08/28

What if the biggest key to thriving through perimenopause wasn’t another supplement, stricter diet, or grueling workout, but something totally different than pushing your body to new extreme? In this empowering episode, Louise, one of the world’s leading health experts for avidly active high-achieving women and everyday female runners, pulls back the curtain on the real challenges women face in their late 30s, 40s, and beyond when hormones start shifting. She shares why so many active, driven...

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52:12

#95 - Liz Plosser: Former EIC, Women's Health...

Maximizing Hormones, Physique & Running Through... ·

2025/08/21

What if the key to thriving age 35 and beyond as an active female isn’t a complicated routine, but something as simple as a deeper understanding of the nuances of protein? In this episode, host Louise, one of the world’s leading experts for perimenopausal active women and runners, sits down with Liz Plosser, former editor-in-chief of Women’s Health magazine, to talk about real, science-backed strategies for women seeking simple and effective ways to optimize health, hormones, and performance ...

en

36:25

#94 - Dairy, Red Meat & Alcohol: What Does The...

Maximizing Hormones, Physique & Running Through... ·

2025/08/14

Ever been told to cut out dairy, red meat, or alcohol, only to wonder if that advice really makes sense for you? In this episode, Louise, one of the world’s leading integrative health practitioners, breaks down the science, the myths, and the personal experiences that shaped her approach to these three hot-topic foods. You’ll learn why high-quality dairy can be a powerhouse for staying strong, building muscle, optimizing gut health, lowering inflammation, and maximizing injury prevention; how...

en

32:05

#93 - Simple Steps to Pull Yourself Out of a Physical...

Maximizing Hormones, Physique & Running Through... ·

2025/08/07

Feeling like your body isn’t responding the way it used to? You’re not alone. In this heartfelt and real-time solo episode, Louise, one of the world's leading exercise physiologists specializing in active women and recreational runners, opens up about conversations with clients who are navigating the mental and physical shifts of perimenopause AND trying to do it all as small business owners, high-achieving women and ambitious everyday runners. From gut health to hormone imbalances, she expla...

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44:12

#92 - Reclaiming Calm, Simplicity & Ease to Feel,...

Maximizing Hormones, Physique & Running Through... ·

2025/07/31

Feeling overwhelmed by all the wellness advice, fitness fads, and hormone hacks out there? Do you know that you're taking on too much but don't know how to hold yourself back from being a rockstar in all areas of life? You’re not alone. In this raw and heartfelt solo episode, Louise, one of the world’s leading health, fitness and performance experts, opens up about the pressure to do it all and why she’s choosing simplicity, calm, and clarity instead. From working hard in our careers, t...

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64:46

#91 - 5 Perimenopause Warning Signs From Your Female...

Maximizing Hormones, Physique & Running Through... ·

2025/07/24

Is your body whispering... or screaming for help? In this empowering episode, Louise, one of the world’s leading health, fitness and performance experts for everyday recreational runners, opens up about the unexpected signs your body is entering the heart of perimenopause, often long before the typical hot flashes or changes in your cycle show up! She sheds light on subtle, easily overlooked symptoms like stress fractures, energy crashes, stubborn weight gain, and even PMS-like symptoms...

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131 results

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