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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

44:08

#153 - Why "Eat 100g of Protein Per Day" is Terrible...

Maximizing Hormones, Physique & Running Through... ·

2026/10/01

Generic protein advice can sound simple, but for ambitious active women and runners in perimenopause, it misses what our female body actually needs. In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, challenges the recommendation of eating 100 grams of protein per day and explains why protein needs should reflect our unique body weight, training volume, recovery demands, hormonal shifts, and body composition goals. She discusses how active women, ...

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42:15

#152 - How I Taught My Daughter The Importance of...

Maximizing Hormones, Physique & Running Through... ·

2026/09/24

“Normal” and basic blood work does not tell us the whole story. In this episode, Louise Valentine, a multi-award-winning women's integrative health practitioner and exercise physiologist, shares why understanding which biomarkers to track and what they mean can be especially important for runners, active women, and their families. Using her daughter’s first blood draw as an example, Louise explains how she teaches her children to see health data as empowering, useful information rather than s...

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38:16

#151 - My Doctor Offered Me Birth Control to Manage...

Maximizing Hormones, Physique & Running Through... ·

2026/09/17

What happens when the treatment offered to quiet your symptoms also quiets the hormonal signals you are trying to understand and working hard to support? In this episode, Louise Valentine, a leading functional health and fitness expert for perimenopausal active women and recreational runners, shares why she decided not to use birth control as a way to manage perimenopause symptoms. As an example of things to consider, she walks through her complicated health history, including periods of unde...

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33:08

#150 - There is Never a "Perfect" Time, Only a Decision

Maximizing Hormones, Physique & Running Through... ·

2026/09/10

Waiting until life gets easier may be the very thing keeping you stuck. In this short episode, Louise Valentine shares a simple reminder for women navigating perimenopause, changing hormones, fitness struggles, and the pressures of midlife: there is no perfect time. There is only a decision. Louise, one of the world’s leading integrative health practitioners, explains how she sees women delay getting support even when their symptoms, lab trends, or daily energy suggest something needs at...

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51:39

#149 - Lessons Learned on Balancing a Love of...

Maximizing Hormones, Physique & Running Through... ·

2026/09/03

As our hormones and female physiology change, running a bit less and more strategic is essential to feel stronger, healthier, and even faster. Louise Valentine, a leading expert for perimenopausal active women and runners, sits down with Jen to look back on their four-month training cycle and share what happened when they reduced running mileage, focused more on the Breaking Through Wellness female-specific strength training and fitness methods, and stopped forcing their bodies to keep up wit...

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41:54

#148 - How to Level Up Libido, Happy Hormones, Date...

Maximizing Hormones, Physique & Running Through... ·

2026/08/27

At Breaking Through Wellness, taking more strategic care of yourself also means making more room for joy-filled experiences with the people you love. In fact, it may be the most important factor in thriving through perimenopause with optimal health, hormones, fitness, and holistic happiness! In this episode, Louise Valentine, a leading functional women's health, exercise physiologist, and female-specific fitness expert, shares a personal look at how health, changing hormones, fitness, relatio...

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69:59

#147 - How She Did It: Stacey Ditches Supplements,...

Maximizing Hormones, Physique & Running Through... ·

2026/08/20

Feeling better in perimenopause has less to do with doing more and more to do with finally giving your female body what it needs. In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts for ambitious active women who love to run, sits down with Stacey, a health education specialist and longtime runner, to share her journey from restrictive dieting, excessive fasting, poor sleep, headaches, injuries, and frustrating hormonal symptoms to a much simp...

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42:47

#146 - Real Examples of How to Work With Your...

Maximizing Hormones, Physique & Running Through... ·

2026/08/13

Perimenopause changes how your body responds to training, nutrition, caffeine, sleep, recovery, and many supplements, making it feel like the things you always did to support your health and fitness are no longer working. And those shifts can begin as early as your 30s. In this episode, Louise Valentine, a leading women's integrative health and fitness expert for perimenopausal active women and female runners, shares real-life conversations with women who were doing many things “right” but s...

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42:41

#145 - How to Navigate the Fine Line of Fueling for...

Maximizing Hormones, Physique & Running Through... ·

2026/08/06

Your daughter may forget what you served for dinner, but she may remember how you talked about your body. In this episode, Louise Valentine, one of the world’s leading integrative health practitioners and exercise physiologists, explores the fine line between pursuing fat loss, physique goals, and endurance performance while raising children who are watching and listening. Drawing from her own childhood health and body composition struggles, work with professional athletes, and experien...

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39:51

#144 - 5 Simple & Effective Strategies to Ditch...

Maximizing Hormones, Physique & Running Through... ·

2026/07/30

Most often, the habits slowing your progress as your hormones and female physiology change are not the big ones, but the small choices you repeat every week. In this episode, Louise Valentine, one of the world’s leading health, fitness and performance experts, shares simple nutrition and lifestyle shifts that help women feel their best, mitigate symptoms, support body composition, and run stronger through perimenopause. She explains why progress does not require extreme diets, complicated mac...

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40:15

#143: Part 2: Why Ovulation & Luteal Phase Symptoms...

Maximizing Hormones, Physique & Running Through... ·

2026/07/23

Your body is not failing you. It may simply be asking for a different kind of support. In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, and Jen continue their conversation on hormonal shifts during ovulation and the luteal phase. They explain why female runners may experience temporary weight gain, bloating, constipation, pelvic discomfort, hot flashes, disrupted sleep, lower HRV, mood changes, and harder workouts during certain parts of the men...

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41:08

#142: Part 1: Why Ovulation & Luteal Phase Symptoms...

Maximizing Hormones, Physique & Running Through... ·

2026/07/16

Your cravings, mood swings, bloating and sluggish workouts are not signs that you are losing control, but are signals that your body needs different support. In this episode, Louise Valentine, one of the world’s leading women's holistic health, fitness and performance experts, sits down with Jen to explain how hormonal surges around ovulation and the luteal phase can affect female runners during perimenopause. They discuss why tracking your menstrual cycle and being aware of specific symptoms...

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41:23

#141 - How to Regulate Stress, Cortisol & Your...

Maximizing Hormones, Physique & Running Through... ·

2026/07/09

Your body is not broken. However, some methods you've relied on in the past may be mismatched for this season of life. In this episode, Louise Valentine, a multi-award-winning women's integrative health practitioner and exercise physiologist, talks to midlife female runners who feel like their energy, hormones, body composition, sleep, and performance are changing faster than they expected. Louise explains why perimenopause makes stress harder for the female body to handle and why more miles,...

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50:48

#140 - Our New Exclusive Membership for Female...

Maximizing Hormones, Physique & Running Through... ·

2026/07/02

Our biggest breakthroughs in maximizing our perimenopause health, fitness and body composition success do not come with doing more. Rather, it's when we can cut through misleading and unnecessarily complicated noise to simply understand how to work with our changing hormones and female body's needs. In this episode, Louise, named one of the world's leading experts for perimenopausal active women and runners, and Jen share the heart behind the new BTW Podcast Insiders Membership. They discuss ...

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54:09

#139 - A Refreshingly Calm Clarification of Fasted...

Maximizing Hormones, Physique & Running Through... ·

2026/06/25

What if the workout habit you thought was helping your body is actually making perimenopause harder? In this episode, Louise Valentine, one of the world’s leading exercise physiologists and women's integrative health practitioners, gives a clear, honest breakdown of why fasted training may not be the best fit for active women, especially runners navigating changing hormones, stress, cravings, sleep issues, and body composition goals. Louise explains how morning workouts, low fuel, caffeine nu...

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59:45

#138 - How She Did It: Jen's Victory Crushing...

Maximizing Hormones, Physique & Running Through... ·

2026/06/18

Sometimes your biggest race win is not the time on the clock. It is realizing your body is still capable of surprising you. In this episode, Louise Valentine, leading expert for perimenopausal active women and runners, welcomes Jen back to unpack her unexpected victory at the Cleveland Half Marathon, a race run in brutal heat, humidity, and direct sun. What started as a “just have fun” race turned into a powerful lesson in hormone-supportive training, smarter recovery, strategic fueling...

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55:36

#137 - How to Know When Exercise & Running is No...

Maximizing Hormones, Physique & Running Through... ·

2026/06/11

Your body often tells the truth before your mind is ready to admit it. In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, a leading expert for perimenopausal active women and runners, shares a deeply personal look at what happens when major life stress collides with fitness, hormones, running, and midlife health. Through her own experience with devastating family news, interrupted sleep, inflammation, gut changes, low energy, and emotional o...

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34:16

#136 - Part 3: The Ultimate Perimenopause Masterclass...

Maximizing Hormones, Physique & Running Through... ·

2026/06/04

In this episode, Louise Valentine, one of the world’s leading perimenopause experts, continues part three of her Ultimate Perimenopause Masterclass for ambitious active women and female runners. She explains why exercise recovery, strategic adjustments in strength training, running, nutrition, and environmental exposure matter even more as hormones shift. Louise shares why women over 35 need smarter fueling, more intentional lifting, better recovery, and less “run yourself into the grou...

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31:17

#135 - Part 2: The Ultimate Perimenopause Masterclass...

Maximizing Hormones, Physique & Running Through... ·

2026/05/28

You were never meant to lose strength, energy, muscle, and confidence just because your hormones started changing! In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, a leading expert for perimenopausal active women and runners, breaks down how perimenopause can affect fat storage, protein absorption, blood sugar, recovery, running performance, and injury risk. She challenges the outdated belief that women are destined to lose muscle, s...

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57:46

#134 - Part 1: The Ultimate Perimenopause Masterclass...

Maximizing Hormones, Physique & Running Through... ·

2026/05/21

Your body is not failing you. However, it is likely asking you to change the way you fuel, train, and live to support it as your hormones change. In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise Valentine, a multi award-winning women's integrative health practitioner, exercise physiologist and performance scientist, gives an honest, fiery overview of what active women and runners need to understand about perimenopause, hormone shifts, cortisol, belly...

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