Embarking on a transformative journey through the landscape of health and longevity, Louise pooled together a gold mine of insights from her own lessons learned, research findings, and the world of health education. She navigates the fine balance between genetics and lifestyle choices, unveiling the power each of us wields in crafting our health destinies. She emphasizes the importance of taking control of one's health and offers practical, science-based strategies to reduce the risk of cancer.Louise takes a deep dive into the foundations of a thriving life post-35. She dissects the roles of diet, such as the nuanced impact of keto and fasting on women's hormonal balance, and considers how everyday choices extend far beyond our dinner plates. She also highlights why environmental vigilance is a must, and discover heartwarming strategies to inspire healthier habits in friends and family – all without stepping on any toes. She ties it all together by examining the underrated influence of mindset, the healing power of laughter, and the essential spark of joy in fending off disease.Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Links to Resources Mentioned:Find our Maximize Your Gut Health Masterclass here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutLink to Louise’s Best-Selling Book The Art of Breaking Through: https://www.amazon.com/Art-Breaking-Through-Challenge-Self-Doubt/dp/B08L3XBW5J Save 25% on Kettle & Fire Bone Broth using code BREAKINGTHROUGHWELLNESS here: https://www.kf91trk.com/217N2L3/2CTPL/Find Joovv red light therapy here: https://lddy.no/7nu0 Episode Highlights:(0:00) Intro(6:10) Louise shares her personal motivation and experiences related to cancer prevention(8:14) Discussion on the role of genetics and environment in cancer risk(17:31) Insights on nutrition and lifestyle choices for cancer prevention(23:24) The impact of refined sugar and practical tips for dietary changes(28:37) Strategies for reducing alcohol intake and maintaining blood sugar balance(31:27) The relationship between exercise, stress, and cancer prevention, particularly for runners(35:08) Importance of matching fitness to female physiology(36:29) Mindset's impact on health outcomes and coping mechanisms(39:02) Strategies for supporting aging parents' health and mindset(41:49) Movement hacks and incorporating exercise into daily life(43:50) Challenging outdated medical advice and advocating for holistic approaches(47:56) Summary of actionable steps for an anti-cancer lifestyle(52:33) 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)support@breakingthroughwellness.com

In this episode, Louise and Ariel delve into various ways of measuring progress beyond the scale. Together, they deconstruct the frustrations and mixed signals of weight measurement, navigating through the intricate web of fat loss vs. weight loss and the significance of metabolic, hormonal, and gut health. If you've ever found yourself in a love-hate dance with the scale, this episode promises to shift your perspective, offering a fresh outlook on measuring fitness progress and setting the ground for individualized body goals.They emphasize the importance of focusing on holistic well-being, energy levels, performance improvements, and overall mood rather than solely relying on weight loss as a measure of success. They discuss the significance of body composition changes, such as increased lean muscle mass and decreased fat tissue, even when the scale doesn't reflect immediate changes. Moreover, they critique the current fitness industry's focus on quick fixes, supplements, and restrictive diets, advocating instead for a return to whole, natural foods and intuitive eating. Additionally, they share personal experiences and insights and explore the emotional undercurrents of weight loss, the comprehensive role hormonal fluctuations play, and the profound impact our attitudes have on the next generation.Overall, the episode offers practical strategies for measuring progress, including waist measurements, clothing fit, progress pictures, and qualitative assessments of energy levels and mood. It promotes a balanced approach to health and fitness, emphasizing self-awareness, self-compassion, and a holistic view of well-being.Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.Episode Highlights:(7:17) Understanding the factors that influence scale weight, including hormonal fluctuations and carbohydrate intake(10:35) Exploring the science behind weight loss and body composition(13:23) Discussion on the limitations of calorie counting and macro tracking apps(15:51) Emphasizing the importance of focusing on habits and behaviors rather than external measurements(23:33) Reflecting on personal experiences and societal influences on body image(31:46) Discussion on body composition testing and the significance of holistic well-being as a measure of progress(42:44) Critique of reductionistic views of food and the importance of whole, natural foods in supporting overall health(45:28) Discussion on the manipulative marketing of supplements and the benefits of focusing on real food and intuitive eating(47:32) Strategies for measuring progress, including waist measurements, clothing fit, and qualitative assessments(55:02) Personal reflections on the emotional aspects of progress measurement and the importance of self-compassion(1:00:20) Emphasizing the fluidity of women's bodies and the importance of self-love and positive body image for overall well-being(1:03:03) 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)support@breakingthroughwellness.com

In this episode, Louise delves into the importance of a tailored approach to fitness, one that honors your body's limitations, leverages them for growth, and to maximize your most vibrantly active life. From managing tendonitis to reducing inflammation through holistic nutrition strategies specific to the female body, she explores the full spectrum of cutting-edge methods that have helped not only her but also countless members of the Breaking Through Wellness community. Each story is a mosaic of determination, self-discovery, and triumph over adversity. No matter where you are in your journey, you CAN comeback stronger and better than ever: Get ready to learn how!Louise shares her personal journey of navigating injury recovery and the surprising outcomes she experienced. She addresses the misconception that taking time off from running and strength training leads to weight gain and loss of fitness.So, tune in and be inspired to embark on your personal quest for a healthier, stronger version of yourself with our expert insights and heartfelt advice.Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, book a free 30-minute consult & learn all about our industry-leading 1:1 coaching program & RESULTS for active women age 35 & beyond!Learn simple & effective ways to work with your female physiology to prevent running injuries in our mini course here: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkoutUse code LOUISE to save on the Kion aminos, clean protein & omega mentioned here: https://glnk.io/j6vy/breakingthroughwellness Learn more about Smart Tools blood flow restriction training & devices, save 10% with code BREAKINGTHROUGHWELLNESS10R   https://www.smarttoolsplus.com/?rfsn=7889232.c3e679 Episode 12: How to Advocate for Yourself When Stuck With An Injury & Come Back Stronger Than Ever https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000642074292Episode Highlights:(2:34) Louise shares her personal journey of taking six weeks off from lower body strength training and running(6:02) Importance of meeting daily protein needs and supplementation with amino acids during injury recovery(11:02) Insights on preparing for surgery with nutrition and supplements(12:29) Discussion on the benefits of omega supplements and the timing of consumption for optimal results(14:16) Louise shares her approach to nutrition and activity during her injury recovery period(19:30) Introduction to blood flow-restricted training and its effectiveness in supporting muscle recovery(23:55) Louise reflects on the importaTune 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)support@breakingthroughwellness.com

In this episode, Louise and Ariel break down 5 of the most common fitness and nutrition misconceptions for women aged 35 and beyond. They aim to help listeners become healthier and stronger by providing accurate information about metabolism and the importance of maintaining balanced blood sugar and protecting hormones as we age. They also challenge the idea that constantly changing your workout routine is necessary, sharing fat burning and exercise strategies more specific to current female-specific science, nutrition and exercise physiology for women desiring to truly feel, look and perform their best for life. They stress the significance of balanced nutrition, strategic eating, and metabolic conditioning for achieving desired physique changes while maximizing overall health and strength. Additionally, they touch on the complementary nature of different exercise modalities like Pilates and strength training, advocating for a holistic approach to fitness that takes into account individual preferences and goals.Overall, the episode provides valuable insights into mindset, training specificity, and debunking common misconceptions in the fitness industry.Visit https://www.breakingthroughwellness.com/ for a free nutrition guide & to book a FREE 30-MINUTE CONSULT to learn how our industry-leading 1:1 coaching program for active women age 35 & beyond is customized to you.Podcast Episode #23: Best Methods to Maximize a Lean, Fit & Functional Feminine Physique Age 35 & Beyond (Part 1): https://apple.co/3TN8fAqEpisode Highlights:(4:18) Importance of specificity in training for desired results(6:57) Addressing Misconception 1: Relying solely on exercise to burn fat(10:17) Emphasizing foundational health for sustainable fat loss(19:29) Identifying red flag symptoms and hormonal health considerations(24:59) Addressing Misconception 2: Constantly switching up exercise routines (28:04) Understanding the evolution of fitness and nutrition sciences(30:38) Adopting a framework that allows flexibility for sustainable results(35:35) Addressing Misconception 3: Getting injured is inevitable(40:30) Importance of blending different modalities(44:28) Addressing Misconception 4: Runners and active women can't lean out (48:09) Balancing fat loss, muscle building, and performance with strategic training and nutrition(55:19) Insights on weight loss drugs and long-term health implications(1:00:00) Focus on viewing food as fuel for vitality, longevity, and optimal performance(1:01:27) Addressing Misconception 5: You can't spot reduce or lean out a specific area(1:07:27) Success story of a runner achieving performance goals while prioritizing health and metabolism(1:09:13) 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)support@breakingthroughwellness.com

In this episode, Louise and Ariel delve into the complexities of fitness training and nutrition, particularly for women navigating hormonal changes age 35+ and perimenopause. Drawing from personal and professional experiences, they challenge common misconceptions and trends in the fitness industry, advocating for a simpler, more intuitive approach tailored to individual needs to sculpt a fit look, prevent injuries and work with your female physiology to drive your specifically desired physique results. The hosts highlight the significance of community support and consistency in achieving long-term goals. They stress the value of investing in lifelong health and wellness, advocating for self-compassion and patience. In conclusion, they encourage listeners to prioritize listening to their bodies and embracing a balanced approach to fitness and nutrition.Tune in Next Week for Part 2: We address 5 common misconceptions, share methods & examples of how our clients achieve age-defying results in maximizing a lean, fit & functional feminine physique!Visit https://www.breakingthroughwellness.com/ for free nutrition guide & to learn more about our industry-leading program for womenPodcast Episode 10: How to Maximize Strength Training to Get Strong, Look Fit & Run Your Best: https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000640518517Episode highlights:(7:14) Discussion on the importance of individualized training approaches and avoiding extremes(11:30) Exploring the need for a solid foundation in fitness before pursuing specific goals.(13:09) Enhancing bone health through simple daily habits(20:32) The value of simplicity in fitness routines, moving away from overly complex strategies(24:32) Understanding the balance between cardio and strength training for optimal results(32:42) Importance of tailored resistance training for women and challenges faced in the fitness industry(34:08) Insights into glute training and its impact on overall fitness and functionality(38:29) Exploring the concept of femininity in training and debunking myths about women and muscle gain(44:18) Practical advice on structuring effective training programs for women, considering individual goals and physiology(49:51) Examination of running and its effects on inflammation and body composition in women, with recommendations for optimizing training approaches(57:48) Personal anecdotes and client examples illustrating the importance of nutrition, sleep, and metabolic flexibility in achieving fitness goals(1:01:23) Discussion on sustainable fat loss and holistic improvements(1:03:16) Introduction to the summer challenge and emphasizing the power of peer learning and community support(1:07:16) Importance of consistency and self-compassion in achieving goals(1:09:30) 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)support@breakingthroughwellness.com

In this episode, Coach Amy shares her transformative journey of overcoming stagnation and shifting her mindset around food and fueling strategies. She highlights the importance of viewing food as a means to enhance performance rather than merely restricting calories. The conversation dives deep into the challenges many women face during this phase of life, including changing hormones, busy schedules, and the overwhelming amount of fitness and nutrition information available.Amy discusses the importance of how training the back of the body, realigning posture, and activating neglected muscles like the glutes play a pivotal role in improving overall fitness.She also emphasizes the need for credible support, prioritizing mental health and understanding its connection to hormonal changes, debunking misconceptions, and seeking holistic approaches.Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academyResources mentioned in this episode:Reach out directly to Coach Amy for a free consult at CoachAmy@breakingthroughwellness.com Our blog article: Long Run Fueling Strategies That Change The Game Age 35 & Beyond: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyondGet our free nutrition guide to mitigate hormone changes impacts on your health, fitness or running at https://www.breakingthroughwellness.com/Episode 21: How to Know if Underfueling is Stopping You From Achieving Your Goals & What to do About IT https://podcasts.apple.com/us/podcast/21-how-to-know-if-underfueling-is-stopping-you-from/id1716725195?i=1000649964718Episode 15: 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed https://podcasts.apple.com/us/podcast/maximizing-fitness-fat-loss-running-through-perimenopause/id1716725195?i=1000644609076Episode highlights:(0:00) Intro(8:24) Importance of being proactive and overcoming ego in addressing health issues before they escalate(13:25) The significance of training the back of the body for overall strength and injury prevention(17:13) Incorporating mindfulness and intentionality into fitness routines(23:05) Addressing mental health aspects alongside physical fitness(30:39) Highlighting the importance of adequate nutrition and fueling for optimal health and performance(37:12) 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)support@breakingthroughwellness.com

In this episode, Louise and Ariel explore the often-overlooked topic of underfueling in active women, shedding light on its impacts on hormonal health, quality of life, weight gain, exacerbating perimenopause symptoms and longevity. They discuss how and why the methods of Breaking Through Wellness are reshaping these outcomes for active women and runners throughout the world with candid real life examples you've likely never heard before. They share their personal experiences seeking traditional sources of help like dietitians, their OB and functional medicine, emphasizing the importance of addressing root causes rather than merely managing symptoms with medications, outdated nutrition advice and supplements. There is a better way, so get ready to deep dive into this topic, give yourself some much needed grace and take action to feel like your freaking self again, whether your goal is to ditch perimenopause hormone havoc, lose stuck fat, maximize a fit feminine look or run your best for life!Visit https://www.breakingthroughwellness.com/ for the nutrition guide & to learn more about our industry-leading 1:1 coaching academyUse code LOUISE to save on the Kion aminos mentioned here: https://glnk.io/j6vy/breakingthroughwellness Episode highlights:(8:53) Explanation of low energy availability and its impact on physiology, women's health and hormones age 35 and beyond(17:18) Identification of symptoms indicating underfueling or low energy availability(24:25) Discussion on societal influences and shifting mindset towards self-care(30:24) Warning against restrictive dieting and fasting for active females(38:18) The importance of balanced blood sugar and energy availability for hormonal health(41:37) Addressing misconceptions about calorie restriction and fat loss(46:09) Rejecting the notion of accepting suboptimal body composition and embracing empowerment of women who want more(51:52) Detailed practical tips for preventing underfueling and promoting a healthy mindset around food(55:25) The transformative effects of whole, fresh foods on energy levels and performance(57:14) 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)support@breakingthroughwellness.com

In this episode, host Louise shares her career journey and insights gained from working in the health and fitness industry, particularly for women aged 35 and beyond. She emphasizes the importance of perseverance, authenticity, and standing out in a competitive field. Louise discusses her experiences working in professional sports, navigating challenges in her own health and fitness, as well as her journey as a motivated female in often male-dominated industries. If you find yourself navigating health, hormone or fitness-related challenges, this episode is a can't miss, as Louise shares how she designed Breaking Through Wellness's industry-leading methods that are changing outcomes for active women and runners throughout the world! Listeners will learn about overcoming obstacles, building rapport, and valuing their worth as professionals. Louise's story serves as inspiration for those seeking to design a career and life they love, offering practical advice on standing out in the industry and making strategic career moves.Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ Episode highlights:(5:06) Discussing challenges and obstacles faced in the health and fitness industry(7:53) Louise's journey into sports medicine and nutrition(12:46) Maintaining integrity and valuing professional worth(16:19) Genuinely caring for clients and athletes(20:33) Strategies for military spouses in career advancement(24:20) Balancing career decisions with personal life(26:16) Pursuing education while facing family challenges(32:37) Health challenges and holistic approaches(36:25) Transitioning to entrepreneurship and lessons learned(40:11) Marketing strategies and understanding client needs(45:04) Empowering women in health and fitness(48:34) 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)support@breakingthroughwellness.com

In this episode, Louise and Ariel delve into the widespread issue of fit shaming, shedding light on the challenges faced by women in their pursuit of fitness, fat loss, and overall well-being. They discuss the societal pressures and negative comments often encountered by women who prioritize their health and fitness goals. Louise shares personal experiences and insights, emphasizing the importance of self-care and compassion in achieving optimal health outcomes. Ariel adds valuable perspectives on nutrition, genetics, and the impact of food choices on overall health. Together, they challenge conventional notions of body positivity and advocate for a holistic approach to wellness that prioritizes self-love and empowerment.Our new All About Gut Health & How to Restore it Masterclass is a can’t miss here:https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutEpisode highlights:(4:38) Misconceptions about body positivity and healthy habits(11:35) Discussion on the gray zone between body positivity and achieving fitness goals(13:23) Louise reflects on her personal journey and the transformational power of self-love(19:29) Ariel emphasizes the impact of food choices on overall health and well-being(23:55) Louise challenges the notion of genetic determinism in health and fitness(30:09) Discussion on societal attitudes toward pregnancy and nutrition(32:29) Addressing proactive health measures for perimenopausal symptoms(36:38) Building a supportive community and empowering others(41:49) Importance of genuine care and personalized support in wellness programs(49:32) Reframing criticism and embracing self-love(54:16) Exploring the deeper motivations behind health goals(58:14) Rejecting societal judgments and prioritizing personal well-being(1:01:26) 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)support@breakingthroughwellness.com

In this episode, Louise introduces Ariel, a registered dietitian with over 20 years of experience and a master's training in functional medicine and integrative health. They delve into the topic of carbohydrates, debunking myths and discussing the importance of proper fueling for women, especially those over 35. Ariel shares her personal journey of overcoming health challenges and hormonal imbalances through strategic nutrition and training. They emphasize the significance of individualized approaches to nutrition and the dangers of following generic guidelines without considering individual biofeedback.Our new All About Gut Health & How to Restore it Masterclass is a can’t miss here:https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutEpisode highlights:(2:07) Introduction of guest Ariel, a registered dietitian with over 20 years of experience(4:14) Ariel shares her personal health journey and struggles with hormonal imbalances(9:53) Addressing common misconceptions about carbohydrates and their impact on gut health and hormonal balance(11:41) Exploring the role of carbohydrates in supporting immune function, bone health, and overall metabolism(19:45) Challenges of applying generic dietary recommendations to women's health, especially during perimenopause and menopause(24:07) Emphasizing the importance of individualized nutrition and biofeedback for optimal health outcomes(27:22) Discussion on the evolving field of perimenopause nutrition and the need for personalized approaches(33:06) Importance of shaping the next generation of women through positive examples(36:42) Addressing the misconception around carb consumption on active versus rest days(38:49) Discussion on unintentional under-fueling and its impact on hormone balance and metabolism(41:39) Recommended carbohydrate choices for supporting gut health and overall wellness(47:53) Personal experiences with using glucose monitors and the importance of biofeedback(56:04) Empowerment through listening to one's body and understanding individual needs(58:55) Ariel's reflections on personal struggles and the importance of seeking tailored guidance(1:04:00) 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)support@breakingthroughwellness.com

In this episode, Louise reflects on her recent experience as a speaker at the Health and Heels event organized by Spurt Impact in Wilmington, Delaware. She shares insights and key takeaways from the event, focusing on empowering women, prioritizing health, and navigating challenges such as hormonal changes, especially during perimenopause.Louise emphasizes the importance of understanding and working with female physiology, especially as hormones change, rather than against it. She discusses the impact of diet culture on women's health, debunking myths around low-carb diets, fasting, and calorie restriction. Louise advocates for a focus on whole, fresh foods to support hormonal health, energy levels, and fitness results.Episode highlights:(3:18) Discussion of speakers at the event, including topics such as goal setting, female-specific heart health, and sound baths(8:06) Importance of understanding and working with female physiology, especially as hormones change(11:05) Advocacy for whole, fresh foods to support hormonal health, energy levels, and fitness results(14:07) Debunking myths around low-carb diets, fasting, and calorie restriction(23:12) Redefining the relationship with alcohol(25:45) Balancing blood sugar for hormone health(26:21) Abiding by the no naked carb rule and purposefully planning splurges for metabolic flexibility(34:07) Importance of strength training for overall fitness and exercise recommendations tailored to women's goals(47:11) 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)support@breakingthroughwellness.com

In this episode, Louise and Amy discuss the importance of protein intake for women, especially those over 35, in achieving their fitness and health goals. They challenge common misconceptions about protein requirements and share insights on integrating protein into daily life without obsessing over grams and calories. The hosts emphasize the significance of understanding one's individual needs and lifestyle when it comes to nutrition, highlighting the benefits of high-quality protein sources like whey and the potential drawbacks of solely relying on plant-based proteins. They provide practical tips for incorporating protein into meals and post-exercise recovery, empowering listeners to make informed choices that support their overall well-being.Visit BreakingThroughWellness.com to get our newsletter & FREE NUTRITION GUIDE how to mitigate impacts of changing hormones on your health, fitness & running. Ready to feel, look or run your best without overcomplicating it? Book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program for active women & runners 💻 https://www.breakingthroughwellness.com/ Episode highlights:(5:36) Importance of Hitting Approximate Body Weight In Grams Per Day for Women Over 35(7:31) Breaking Free from Obsessive Tracking(11:21) Aligning Nutrition with Lifestyle(16:09) Understanding Protein Powders(20:13) High-Quality Protein Recommendations(22:47) Post-Race Recovery Needs(32:37) Considerations for Vegetarians(36:55) Individualized Approach to Nutrition(40:23) 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)support@breakingthroughwellness.com

In this episode, Louise shares personal experiences and insights, highlighting the mental health aspect often overlooked during hormonal changes. She discusses the impact of dopamine levels on behaviors like sugar addiction and offers practical tips for managing mood swings and cravings through awareness, acceptance, and positive activities.Other Breaking Through Wellness Resources to Support Your SuccessBlog Video: How to Process Emotions & Grief Without Binge or Stress Eatinghttps://www.breakingthroughwellness.com/blog/how-to-process-emotions-pain-grief-without-binge-or-stress-eatingBlog Video: How I Unknowingly Screwed My Health Trying To Look & Run My Best + How You Can Avoid Doing The Samehttps://www.breakingthroughwellness.com/blog/how-i-unknowingly-screwed-my-health-trying-to-look-run-my-best-how-u-can-avoid-doing-the-sameVisit BreakingThroughWellness.com to get our newsletter & FREE NUTRITION GUIDE how to mitigate impacts of changing hormones on your health, fitness & running. Ready to feel, look or run your best without overcomplicating it? Book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program for active women & runners 💻 https://www.breakingthroughwellness.com/Episode highlights:(3:35) Discussion on the mental health aspect during perimenopause(7:07) Personal experiences with depression and antidepressants(10:27) Understanding dopamine levels and their impact on behaviors(14:42) Practical tips for managing mood swings and cravings(22:17) Importance of community support and embracing the journey(23:43) 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)support@breakingthroughwellness.com

In this episode, Louise and Amy continue with their myth-busting series focusing on health and fitness for women aged 35 and above. They challenge common misconceptions, providing listeners with practical advice to navigate health and fitness in a way that aligns with their goals and lifestyles. They focus on the importance of avoiding black-and-white thinking in health, advocating for adaptability and flexibility as key elements on the path to overall well-being. Join this insightful discussion that empowers you to make informed choices and foster positive life changes.Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ Episode highlights:(6:36) Sharing of personal experiences and strategies for redefining relationships with alcohol(17:42) Exploration of the myth surrounding processed foods and the importance of metabolic flexibility(22:55) Discussion on the lifting mentality and the significance of consistency and targeted workouts(30:14) Overcoming information overload, avoiding paralysis, and taking actionable steps toward goals(32:05) Discussion on different types, recommended dosages, and forms of magnesium for better absorption(37:46) Emphasis on avoiding black-and-white thinking in health and the significance of adaptability and flexibility(39:17) 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)support@breakingthroughwellness.com

In this podcast episode, Louise and Amy discuss perimenopause myth-busting, health, and fitness nutrition for women aged 35 and over. They emphasize the misconception that perimenopause requires expensive lab work and elaborate healthcare teams, debunking the idea by promoting a simpler, lifestyle-based approach. The hosts stress the importance of understanding one's changing hormones and their impact on nutrition, stress management, lifestyle, and overall well-being. They advocate for addressing root causes through nutritionally sound, whole food-based strategies rather than relying solely on supplements and extensive lab work.Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ Get our free guide with nutrition strategies to mitigate hormone changes on your health, fitness & running here.Episode highlights:(2:50) Discussion on the misconception around perimenopause requiring expensive lab work(9:40) Emphasis on identifying perimenopause and working with female physiology to address hormonal changes(11:58) Importance of lifestyle changes and education in addressing perimenopausal symptoms(16:01) Exploring a strategic approach to taking supplements(21:44) Myth-busting around hormone replacement therapy (HRT) and addressing root causes(26:57) The danger of getting lost in lab work without actionable lifestyle changes(30:11) Addressing the challenge of seeking advice in forums and the importance of personalized guidance(39:10) 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)support@breakingthroughwellness.com

In this episode, Louise shares her personal experience as a female runner who decided to take six full weeks off of running due to a potential injury. She also recommends alternative training methods and nutrition support, emphasizing that a short break can contribute to a stronger and more resilient running future.Visit our website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ Link to Louise’s best-selling book on Amazon, The Art of Breaking Through: 5 Simple Steps to Take on Any Challenge & Tackle Self-Doubt: https://amzn.to/47iby7x Episode highlights:(5:38) Consulting a sports medicine provider(11:03) Advocating for proactive diagnostic testing(15:28) Coping strategies and focusing on alternative training(17:30) Join a community of people with shared interests(23:36) 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)support@breakingthroughwellness.com

In this empowering episode, Louise shares practical strategies on how she and her family successfully manage their time, energy, and priorities to achieve health and fitness goals. Addressing the common challenges women face juggling work, family, and personal wellness, Louise emphasizes the importance of intentional time management and setting boundaries.Visit our website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ Explore Our Supplement Recommendations + Discounts: Find the Om Hot Chocolate we mentioned under “Catalog” → “Favorites” in our FullScript Portal here https://us.fullscript.com/welcome/breakingthroughwellness/store-startEpisode highlights:(3:12) The importance of managing time to achieve health and fitness goals(7:36) Introduction to the bucket concept and its application to life balance(24:39) Advocating for yourself and setting boundaries to support health and fitness goals(26:05) Discussing the CEO concept for managing children's activities and responsibilities within a family(35:55) 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)support@breakingthroughwellness.com

In this episode, Louise and co-coach Amy delve into achieving strength training efficiencies for women who want it all – to look fit, get strong, and run their best. They offer valuable insights on optimizing time and money in fitness.They stress the significance of consistent, targeted exercises over constantly changing routines. Mindfulness during workouts, especially with eccentric training, is highlighted as a game-changer for the best results.Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ Episode highlights:(4:32) Discussion on the effectiveness of body weight exercises(8:07) Importance of proper nutrition and fueling for effective workouts(11:22) Weight lifting guidelines in strength training(16:21) Connecting strength training to longevity and overall functional fitness(19:56) Managing expectations and understanding the physiological changes in your fitness journey(27:20) Tailoring workouts to personal goals and the value of community support(30:27) Balancing different workout approaches and avoiding stress overload(34:06) Emphasizing the individualized nature of fitness goals and preventing injuries(40:35) Mindfulness in exercise is emphasized, with a focus on feeling the muscle during repetitions(43:50) Addressing common misconceptions about crunches and advocating for effective, targeted exercises.(53:10) Discussion on the effectiveness of consistent muscle-specific training over constantly changing routines(58:52) 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)support@breakingthroughwellness.com

In this episode, Louise explores two natural ways to increase libido at any age, addressing common concerns among women in perimenopause, menopause, or even in their early 30s. The first strategy involves understanding the impact of estrogen on libido, with a focus on the crucial days 10 through 14 of the menstrual cycle. She recommends paying attention to these days, emphasizing the potential fertility risks during this period.The second strategy involves addressing low testosterone, a key factor in decreased libido, especially for women aged 35 and beyond. Consistent weightlifting is highlighted as a critical element to counteract testosterone decline, promoting muscle mass, improved mood, and enhanced sexual enjoyment.Louise introduces an unconventional yet effective approach called seed cycling to support hormonal balance, specifically targeting estrogen and progesterone. She emphasizes the importance of a holistic, natural approach over hormone replacement therapy and birth control.Visit BreakingThroughWellness.com here to opt into Louise’s newsletter & get your free guide to mitigate hormone changes on your health, fitness & running + specific nutrition strategies to ditch PMS, bloating & perimenopause symptoms, including how to use the seed cycling strategy you learned about. 7 pages of simple strategies to feel your best! Find This is Your Brain on Birth Control Book: How the Pill Changes Everything here.Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ Episode highlights:(4:43) Discussion on the impact of estrogen on libido(5:52) First strategy: Watch out for estrogen surge on Days 10-14 in the menstrual cycle(8:32) Introduction to seed cycling as a strategy to mimic estrogen and progesterone(12:42) Exploring the second strategy: addressing low testosterone through consistent weightlifting(14:34) Importance of lifting heavy and making mindful, controlled movements during strength training(17:30) Recommendation for a minimum of 2 days per week of strength training(20:57) 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)support@breakingthroughwellness.com

In this episode, Louise introduces her co-coach, Amy Jones, a certified personal trainer and integrative health practitioner. Together, they tackle a listener question on the appropriateness of fasting for active women and fitness enthusiasts. The discussion dives into the polarizing opinions on fasting in the fitness community and the need for a nuanced, science-based approach. They also discuss the critical relationship between nutrition, hormones, and fitness for women in their 30s, 40s, and 50s, emphasizing self-love over guilt. Make sure you tune in!Website with free resources & our industry-leading 1:1 coaching program 💻 https://www.breakingthroughwellness.com/ Episode highlights:(7:50) Discussion on fasting for active women and the need to feel in control(8:58) The impact of fasting on hormones that kicks your body into a state of stress overload(11:20) The importance of morning fueling as a metabolically supportive habit(15:23) Practical morning fueling strategies that help avoid the 3 PM energy crash(22:03) Discussion on scenarios causing GI distress and strategic nutrient pairings(25:43) Exploring the occasional scenario of training fasted without damaging metabolism(31:40) The importance of loving yourself by treating a workout as a reward and not a punishment(34:45) Embracing empowerment in fitness and challenging societal expectations(40:09) Connecting muscle building to sustainable weight loss and protecting metabolism(42:20) The importance of bio-individuality in designing effective weight loss strategies(45:39) 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)support@breakingthroughwellness.com