Maximizing Fitness, Physique & Running Through Perimenopause

Louise Valentine

Welcome to "Maximizing Fitness, 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 and performance expert Louise Valentine, this show empowers you to mitigate impacts of hormone changes without overcomplicating it! Get ready to break through misinformation, ditch ineffective trends and apply what you learn to feel your best, look fit or run strong and injury-free.

Join Louise, her coaches and clients as they share multi award-winning science-backed nutrition, fitness, running and fat loss methods designed for active females age 35 and beyond. Get inspired each week as they candidly share how they've turned their own health and fitness breakdowns into breakthroughs and how they now lead the way in helping women just like you do the same!

Whether you're looking to ditch hormone havoc, break through a setback or want to understand how to lift, train and fuel harmoniously with your changing female body, you'll find this podcast insightful and inspiring. No more fighting against the tide – we're here to help you harness it to achieve a beautiful active life!

If you're an active female who wants it all, Welcome to "Maximizing Fitness, Physique, and Running Through Perimenopause" – Your go-to resource to break through to next-level health, hormones and fitness!

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Episodes

#49 - Best Places to Start When Feeling Stress Overload, Hormone Havoc & Overwhelmed
Yesterday
#49 - Best Places to Start When Feeling Stress Overload, Hormone Havoc & Overwhelmed
When feeling stuck with information overload, a high-stress phase of life or various peri/menopause symptoms, it's easy to feel overwhelmed fast, no matter how educated or high-achieving we are! Louise, a leading women's health and fitness expert, shares the real-life struggles many women face while navigating perimenopause. She talks openly about the overwhelming effects of hormonal changes on our holistic well-being, including how quickly stress and the pressure to keep up with daily demands add up to impact our mental and physical health.Get ready to gain practical tips for supporting your body's unique needs, managing stress, lowering cortisol, and maintaining a balanced approach to your wellness lifestyle. Louise highlights how small yet powerful actions like walking, practicing gratitude, self-love, and sticking to simple routines can bring clarity, restore hormone balance, and your body's health to achieve fitness, fat loss or running goals with greater ease. This episode is perfect for anyone trying to navigate how to work with your changing hormones despite a high-demand or high-stress phase of life to prevent burnt out, find peace, vibrance and joy again!Know you're ready to unlock your perimenopause potential despite a high-stress or high-demand life? 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.Join our How to Bring Sexy Back Masterclass: Simple Science-Backed Strategies to Maximize and Restore Libido here: https://www.breakingthroughwellness.com/offers/8EtooQWc/checkoutEpisode Highlights:(0:00) Intro(3:07) Dealing with stress and the military spouse lifestyle(5:48) Practical steps to mitigate stress and cortisol(6:59) Challenges of balancing life and personal performance(9:26) Hormonal havoc and managing change(14:20) Key steps to reducing stress and improving health(17:40) The power of gratitude and movement(24:31) Restoring libido and stress management(32:27) Final thoughts and encouragement(33:00) 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
#48 AMA: Female-Specific Run Strategies to Maximize Hormones, Injury Comebacks, Cold Therapies & Creatine
Sep 26 2024
#48 AMA: Female-Specific Run Strategies to Maximize Hormones, Injury Comebacks, Cold Therapies & Creatine
Save now on our new masterclass and detailed guide “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10In this episode of Maximizing Fitness, Physique & Running Through Perimenopause, Louise Valentine, a world-leading Exercise Physiologist and Women's Integrative Health Practitioner, dives into female-specific health, nutrition and fitness, sharing expert insights from her Badass Breakthrough Academy group coaching session. She answers client questions on injury recovery, hormone health, supplement effectiveness, optimizing fitness, running and wellness during perimenopause.Key topics include how to manage knee injuries, when to take rest seriously, and how to advocate for yourself in the medical system to get faster care. Louise also discusses the benefits and considerations of cold plunging, emphasizing its timing around strength training. Additionally, she explains how low-mileage yet strategic marathon training can still deliver outstanding results without exhausting your hormones.With her wealth of experience in helping active women and runners, Louise provides science-backed advice on working with your body to enhance health, fitness and performance. This episode is packed with actionable strategies to help you thrive, whether you’re recovering from injury or aiming to optimize your health, performance and holistic well-being.Save 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizingVisit 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:(0:00) Intro(4:28) Knee injury rehab and advocating for medical care(12:42) Are cold plunges beneficial for women?(22:26) Low-volume marathon training for women(31:39) Creatine for women: benefits and proper usage(38:59) 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
#47 - How to Run Your Strongest Races & Marathons Age 35 & Beyond
Sep 19 2024
#47 - How to Run Your Strongest Races & Marathons Age 35 & Beyond
Save now on our new masterclass “How to Bring Sexy Back: Simple Science-Backed Strategies to Restore & Maximize Libido” here: https://www.breakingthroughwellness.com/offers/8EtooQWc?coupon_code=PODCAST10In this episode, Louise shares expert advice on how women runners over 35 can adapt their training to match their changing hormones and physiology. As a multi award-winning leader in perimenopausal active women’s and runners’ fitness, she emphasizes that traditional training plans fall short and are often a root cause of frustrating symptoms, including health, fitness and expedited hormone decline.Louise highlights the need for personalized training plans that consider your unique symptoms, health and nutrition history. Additionally, female-specific strategies focusing on "less is more" speed work, targeted tempo runs, and long-distance training change the game when looking to protect your energy, metabolism, body composition, performance and longevity in running. She stresses the importance of female-specific fueling both day-to-day and intraworkout to maintain energy, avoid burnout, and manage hormonal changes.Mental health and emotional resilience are also crucial. Louise explores how emotional stress can affect race performance and introduces unique techniques combining foam rolling, visualization, vagus nerve support and adjusted strength training to support both mind and body.With practical tips for protecting your physical and mental well-being, this episode empowers women to run stronger and healthier, whether you're chasing a personal best or simply love to run to protect your mental health and sanity!Visit https://www.breakingthroughwellness.com/ for our 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:(0:00) Intro(5:33) Common challenges for women runners in perimenopause(7:14) Shifting training approaches for better results(9:07) Key training components: speed workouts, tempo runs, long runs(11:10) The importance of fueling for hormonal health(13:50) Dangers of following pro-level training plans(19:26) Mental health’s role in marathon performance(23:37) Adjusting training for peak performance and hormone protection(29:48) 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
#46 - An Incredible Stem Cell, Longevity & Medical Breakthrough Technology
Sep 12 2024
#46 - An Incredible Stem Cell, Longevity & Medical Breakthrough Technology
In this episode, Louise, a leading expert in women's integrative health, fitness, and performance, introduces an exciting breakthrough in healthy aging and wellness: Holistic stem cell activation patches! She explores how this profound technology uses phototherapy to naturally stimulate the body’s healing mechanisms, promoting stem cell production, reducing inflammation, pain, incredible injury recovery, skin health and more!Louise shares personal success stories from clients and her family, highlighting the wide-ranging benefits of the X39 patch, from wrinkle reduction to improved gut health, mental health, fitness and performance. These patches are drug-free, easy to use, and affordable, making them accessible for everyday use. Louise emphasizes the importance of holistic health and the body's natural ability to heal itself, positioning LifeWave as a tool to enhance longevity and vitality.Louise also explains how combining different LifeWave patches can target specific health concerns, from autoimmune conditions to mitigating impacts of everyday  stress, hormone decline, mold toxicity and more. Whether you're a wellness professional seeking solutions to support your clients or looking to improve your health, energy and longevity, this episode offers a clear guide to these effective, drug-free solutions.Learn more, explore FAQs & order patches here: https://www.breakingthroughwellness.com/lifewaveLouise currently offers a free consult to ensure you are set up for success if you're interested in giving LifeWave patches a try. You'll be so glad you did!Visit https://www.breakingthroughwellness.com/ for our 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:(0:00) Intro(5:54) Overview of LifeWave and its phototherapy technology(8:44) How X39 patch stimulates stem cell production(10:29) Benefits for gut health and healing(13:21) Importance of stem cells in aging and healing(21:43) Success stories of family and clients using LifeWave(36:00) Benefits of X39 for bone density and muscle health(46:01) Expecations when earing the X39(51:38) Additional patch recommendations and health benefits(1:07:24) 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
#45 - Candid Insights into Overeating, Gastric Surgery & GLP1s for Runners & Fitness Lovers
Sep 5 2024
#45 - Candid Insights into Overeating, Gastric Surgery & GLP1s for Runners & Fitness Lovers
Links to Resources Mentioned:Explore our How to Ditch Cravings & Overeating Masterclass & other mini courses here: https://www.breakingthroughwellness.com/storeSave 20% on Kion Essential Aminos, Clean Protein, Colostrum & more: https://www.getkion.com/pages/maximizingVisit 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 20: My Epic Career Journey & How I Turned My Health, Hormone, Fitness & Running Breakdowns Into Breakthroughs: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000649161954Episode 15: 3 Simple Steps to Overcome Feeling Blah, Anxious & Depressed: https://podcasts.apple.com/us/podcast/maximizing-fitness-physique-running-through-perimenopause/id1716725195?i=1000644609076Curious about how rapid weight loss might be affecting your muscle and bone health? In this episode, Louise dives into the risks associated with popular GLP-1 medications like Ozempic, particularly for active women and runners going through perimenopause. Drawing from her 21 years of clinical experience, Louise—a leading expert for perimenopausal active women and runners—breaks down the myths and uncovers the truth about how, in certain contexts, weight loss medications and surgeries can do more harm than good. In fact, there are many unexpected consequences for active women and runners that even the medical community never saw coming! Louise doesn’t just talk the talk; she also shares her personal struggles with hormonal imbalances, emotional eating, and how she’s navigated these challenges. You'll gain practical tips on overcoming late-night cravings, the importance of community support, and how to maintain healthy habits as your body changes.This episode is a must-listen for any woman navigating perimenopause, fitness enthusiasts, or anyone who wants to stay healthy as they age. You’ll leave with a clearer understanding of your body and practical steps to enhance your wellness journey.Episode Highlights:(7:04) The impact of gastric sleeve surgery on fitness and nutrition(8:19) The risks associated with GLP-1 medications like Ozempic(10:28) Exercise effectiveness while on weight loss medications(16:29) Practical nutrition strategies for women post-surgery(24:36) Addressing overeating habits and their hormonal roots(28:36) Personal story: Overcoming emotional eating triggers.(36:26) Strategies for maintaining health and fitness in high-stress situations(45:21) 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
#44 - The Cortisol Steal: What It Is, Why It Matters & How To Mitigate It
Aug 29 2024
#44 - The Cortisol Steal: What It Is, Why It Matters & How To Mitigate It
Explore the mini courses and masterclasses mentioned here: https://www.breakingthroughwellness.com/store Save 20% on Kion aminos here: https://www.getkion.com/pages/maximizing Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT and learn about our industry-leading 1:1 coaching Academy and results for active women and runners age 35 and beyond.In this episode, fitness and women's integrative health industry leader Louise Valentine dives into little known yet essential strategies for active women and runners, especially those aged 35 and above. Get ready to align your fitness and nutrition strategy with your changing hormones! As a multi-award-winning physiologist and performance scientist, she recognizes and emphasizes the importance of understanding your female physiology to avoid common pitfalls like the cortisol steal, which can derail your fitness goals, exacerbate perimenopause symptoms and result in prevalent health diagnoses.Louise provides actionable advice, including targeted nutrition and fitness strategies to maintain healthy hormone levels, optimal health and performance. She discusses why under-fueling, especially around morning exercise sessions, can lead to a cascade of hormonal imbalances, affecting everything from thyroid function to mental health, mood and body composition. She also explores the benefits of creatine supplementation and innovative methods to boost stem cell production for longevity. These are can't miss simple science-backed foundational strategies to enhance fitness and energy levels!Whether you’re a runner, fitness enthusiast, or just looking to maintain a lean, healthy physique, this episode is packed with cutting-edge tips to help you thrive through perimenopause and beyond.Episode Highlights:(0:00) Intro(2:42) Understanding the impact of hormones on women's health and fitness(5:53) What is the cortisol steal, and why it matters(9:04) Importance of morning routines and proper fueling(16:26) Common fitness mistakes that worsen cortisol steal(26:55) The critical role of protein and carbs in the morning(30:47) Why intermittent fasting can be harmful for active women(40:47) How traditional running plans can undermine hormonal healthTune 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
#43 - Should We Sync Fat Loss Or Leaning Out Phases With Our Menstrual Cycle?
Aug 22 2024
#43 - Should We Sync Fat Loss Or Leaning Out Phases With Our Menstrual Cycle?
The luteal phase occurs right after ovulation (when our ovary releases an egg). It lasts about 14 days and ends when we get our period. Listen above to learn how it influences the amount of calories your body is burning, how you feel and your ability to adhere to fat loss or leaning out plans. When we understand how our female body works, it's so much easier to work with it to maximize our health and fitness success!In this episode, we dive into the nuanced connection between female hormones and fat loss, exploring whether aligning fat loss efforts with the menstrual cycle can be beneficial. Louise, a multi-award-winning women's integrative health practitioner, performance scientist, and one of the world's leading Exercise Physiologists specializing in active women and recreational runners, points out that while some emerging research backs this method, it's not a universal solution. Key takeaways include the importance of understanding your body’s unique needs and recognizing when to adjust your nutrition and training to avoid counterproductive outcomes like cravings, excessive hunger, inability to concentrate, muscle loss, poor sleep and hormonal imbalances.Listeners are encouraged to listen to their bodies, particularly during the luteal phase when cravings and hunger might increase due to higher calorie burning. The episode also highlights the value of a personalized approach—whether it’s toughing out a fat loss plan because a girl's got a timeline to look her best by or adjusting for more realistic and sustainable results, depending on your goals and your unique body's response. This advice is especially relevant for active women looking to maintain or improve their physique without compromising their overall health, vibrance or performance.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.Save 20% on Kion's science-backed clean protein, aminos, fitness and recovery supporting products here: https://www.getkion.com/pages/maximizingThe specific research paper, one of the most robust studies to date, referenced in this podcast: https://pubmed.ncbi.nlm.nih.gov/39008822/Episode Highlights:(0:00) Intro(2:22) The FAQ of syncing fat loss phases with the menstrual cycle(5:10) Importance of quality research and the risks of following trends based on poor studies(8:55) Managing fat loss during the luteal phase and listening to your body(12:06) Balancing fat loss and endurance training(18:57) 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
#42 - Root Causes Why Our Sleep Goes To Shit & What To Do About It
Aug 15 2024
#42 - Root Causes Why Our Sleep Goes To Shit & What To Do About It
Take our How to Unshit Your Sleep Mini Course here: https://www.breakingthroughwellness.com/offers/RGFXoQBn/checkoutExplore all of our masterclasses & mini courses here: https://www.breakingthroughwellness.com/storeEver wondered why your sleep quality takes a hit as you juggle an active lifestyle and the challenges of changing hormones, perimenopause and aging? Coach Amy, a leader in integrative health and fitness, opens up about her personal journey, shedding light on the struggles many women face, especially those 35 and older. She reveals how hormonal changes, demands as a busy mom, and stress impacted her sleep and the strategies she developed to reclaim restful nights—without relying on supplements or medication.In this episode, Amy and Louise, a multi-award-winning women's health practitioner and performance scientist, explore how hormones, lifestyle habits, nutrition, and stress can disrupt quality sleep. Together, they offer practical, science-backed strategies combining the most cutting-edge female-specific science, integrative health and performance research to help you get back to restorative sleep, boost your energy, and feel like yourself again. Ready to understand your female body like never before? This episode is for you!If you’re dealing with perimenopause hormone havoc, tired of waking without feeling rested, night sweats, or just want to optimize your health, this episode is full of actionable advice that can make a real difference in maximizing everything from your longevity to best fitness and running results. Be sure to check out the masterclass mentioned for an even deeper dive and exact strategies to superpower your best sleep, hormones and energy!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:(0:00) Intro(1:55) Pre-podcast trailer(9:34) Personal stories of sleep struggles and coping strategies(11:31) Common misconceptions about perimenopause and sleep(17:57) The importance of quality sleep in achieving health goals(28:21) Hormonal imbalances and their impact on sleep(35:14) Hormones and sleep: Understanding leptin, ghrelin, and cortisol(49:16) The link between sleep and long-term brain health(1:12:27) Troubleshooting common sleep issues like 3 a.m. wake-ups and hot flashes(1:21:39) 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
#41 - Dr. Ann's Badass Breakthrough Fitness & Running Perimenopause Story
Aug 8 2024
#41 - Dr. Ann's Badass Breakthrough Fitness & Running Perimenopause Story
In this client success story, Louise interviews Dr. Ann, a dedicated physician, wife, mother, and avid runner. Dr. Ann shares her inspiring journey through perimenopause, highlighting how the Breaking Through Wellness holistic fitness, integrative women's health and nutrition program helped her learn how to work with her changing female physiology despite a demanding schedule. Dr. Ann shares her story of going from sluggish running, slowing down, muscle loss, discouraging fatigue and questioning her body's ability to age strong to her inspiring break through to peak physical health and performance to maximize perimenopause with confidence, strength and vitality!Key insights include the importance of individualized fitness plans that work with changing hormones and not against them, the power of female-specific nutrition, lifting, and learning simple science-based holistic wellness strategies for maintaining a high-performance lifestyle despite a busy life. Through consistent dedication to strategic workouts and nutrition strategies, the women of Breaking Through Wellness achieve renewed energy, remarkable fitness gains, increased strength, and a leaner physique without the unwanted bulk.They also talk about holistic strategies that optimize running performance and longevity. From overcoming historical injuries with tailored running-specific exercises to the importance of mental resilience and community support, these success stories highlight the profound impact of investing in self-care. They share practical advice and resources, encouraging women to prioritize their health and witness the ripple effect on their families.Tune in for an empowering discussion on rewriting recreational women's running from surviving to thriving through perimenopause, aging with confidence, and ditching hormone havoc for good!Visit https://www.breakingthroughwellness.com/ for a free nutrition guide and to book a FREE 30-MINUTE CONSULT to learn about our industry-leading 1:1 coaching program and results for active women and runners age 35 and beyond.Take the strength and injury prevention for female runners mini course Dr. Ann started with here: https://www.breakingthroughwellness.com/storeSave 20% on Kion's science-backed products like essential amino acids and clean protein to help meet your daily protein needs and maximize your body's health and performance here: https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Intro(4:02) Overview of the program’s modules and their impact(9:30) The holistic approach and its benefits on physical and mental health(11:18) Addressing historic injuries and the program's impact on pain reduction(16:53) The importance of personalized coaching and listening to the body(19:05) The power of nutrition in improving performance and energy levels(23:23) Overcoming obstacles and achieving personal records(28:54) Adapting the program to high-stress life events(35:20) Encouragement for women feeling stuck in their fitness journey(37:35) 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
#40 - Example Identity & Habit Shifts To Be a Strong, Resilient & Fit Runner Age 35 & Beyond
Aug 1 2024
#40 - Example Identity & Habit Shifts To Be a Strong, Resilient & Fit Runner Age 35 & Beyond
Links to Resources Mentioned: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.Find our Maximize Your Gut Health Masterclass here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkoutFind our Strength & Injury Prevention for Women Runners Mini Course here: https://www.breakingthroughwellness.com/offers/NvSGXnLm/checkoutSave 20% on Kion’s science-backed products, like Kion Aminos & Clean Protein, here: https://www.getkion.com/pages/maximizingFind Louise’s Best-Selling Mindset Book, The Art of Breaking Through, on Amazon here: https://amzn.to/4bIFifZFind our blog, “Long Run Fueling Strategies That Change the Game Age 35 & Beyond” here: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyond In this empowering episode, we address a common concern for women runners over 35: maintaining your running identity amidst hormonal changes. Our host, Louise, a seasoned holistic practitioner and women's health coach, dispels the myth that aging and hormonal shifts signal the end of a vigorous running life.Packed with actionable advice, this episode helps you stay strong, resilient, and injury-free. Learn essential nutritional strategies for hormonal health, understand the vital role of gut health in overall wellness and running efficiency, and explore techniques to manage cortisol levels and stress. Louise also shares the inspiring story of Dr. Anne, a remarkable runner in her 50s, who continues to achieve personal bests and defy the odds.Whether you're facing early perimenopause or just want to optimize your running as you age, this podcast offers the guidance you need. Tune in to redefine your running journey and embrace a future of strong, empowered running.Episode Highlights:(0:00) Intro(3:54) Importance of running for mental health and maintaining identity(7:05) Strategies for mitigating hormonal changes and running injuries(8:50) Core concepts for strong running: Nutrition, gut health, and fueling strategies(16:22) Stress management techniques for runners(20:24) The impact of total toxic load on hormones and running performance(25:05) Shifting identity and goals as a runner over 35(28:55) Resetting PRs and embracing new challenges post-menopause(32:47) 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
#39 - 3 Common Nutrition Misconceptions to Ditch Right Now
Jul 25 2024
#39 - 3 Common Nutrition Misconceptions to Ditch Right Now
In this insightful episode, Louise demystifies common nutrition myths that often hinder wellness-minded women from achieving their fitness goals. Drawing from her extensive experience coaching a diverse range of individuals—from top athletes to everyday women—she tackles misconceptions about dairy, whey protein, meat, and fruit.Louise highlights the benefits of high-quality whey protein and the importance of understanding gut health for enhancing body composition and overall well-being. She offers practical advice on ensuring adequate protein intake and suggests plant-based brands like Truvani and amino acid supplements like Kion Aminos for optimal muscle recovery and absorption.She also emphasizes the value of incorporating fruits and dairy into a balanced diet, stressing that bio-individuality and mindful eating are crucial for managing blood sugar and inflammation.Tune in to learn how to make informed choices that support your body composition, recovery, and overall well-being, without falling into the trap of restrictive diets.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.Link to save 20% on Kion Aminos, Clean Protein Powder & more https://www.getkion.com/pages/maximizingEpisode Highlights:(0:00) Introduction and overview of three key nutrition myths(3:29) Myth #1: Dairy and whey protein are inflammatory(7:28) Deep dive into the benefits of high-quality dairy and whey protein(10:57) Myth #2: Meat is bad, and plant-based is the only way(13:31) Discussion on the importance of meat for hormone health and muscle recovery(20:27) Myth #3: Fruit is bad due to fructose(23:21) Practical advice on how to incorporate fruit into a balanced diet(28:17) 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
#38 - Hydration Tips to Crush Your Goals During Perimenopause
Jul 18 2024
#38 - Hydration Tips to Crush Your Goals During Perimenopause
In this episode, we explore the unique challenges perimenopausal women face during the hot summer months, particularly focusing on hydration and its effects on energy levels and overall well-being. Louise discusses how hormonal changes impact cellular hydration and shares practical strategies to combat symptoms of dehydration like excessive hunger, energy crashes, and cravings.Key tips include a morning rehydration strategy with water, pink Himalayan sea salt, lemon juice, and trace minerals. Additionally, we delve into proper fueling for long runs, highlighting glucose-based hydration solutions like Tailwind that better suit female physiology.By adopting these simple yet effective hydration techniques, you can better manage perimenopausal symptoms and maintain consistent energy levels throughout the day. Louise also emphasizes the importance of a pre-hydration strategy and adjusting hydration during and after workouts to sustain optimal performance and avoid common pitfalls. Success stories from runners who have benefited from these recommendations are also mentioned.Additionally, she emphasized that maintaining a balanced diet rich in whole, nourishing foods is crucial for overall health and running performance. Don’t miss out on these valuable insights to stay hydrated, energized, and perform at your best!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.Link to save 20% on Kion Aminos: https://www.getkion.com/pages/maximizing  Link to our blog about female 35+ specific strategies to fuel your long runs during perimenopause: https://www.breakingthroughwellness.com/blog/long-run-fueling-strategies-that-change-the-game-age-35-beyondEpisode Highlights:(0:00) Intro(2:36) Discussion on hormonal changes affecting hydration and common symptoms(5:37) Explanation of the morning rehydration strategy(5:57) Detailed recipe for the rehydration drink(9:30) Advice on how to protect teeth from acidic beverages(14:47) Success story from a community member using the rehydration strategy(15:47) Pre-hydration strategy for runners(18:28) Critique of popular hydration products like Liquid IV(21:10) Benefits of Tailwind for long-run fueling(23:26) Balancing performance and fat loss goals with proper fueling(27:18) 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
#37 - 5 Root Causes Why You're Stuck in Your Health, Fitness or Running Age 35 & Beyond
Jul 11 2024
#37 - 5 Root Causes Why You're Stuck in Your Health, Fitness or Running Age 35 & Beyond
Starting to notice that your favorite fitness routines, running plans or methods to drop stuck body fat aren’t as effective as they used to be age 35 and beyond? Join Louise as she explores this often-overlooked aspect of perimenopause, as she unpacks the challenges that many women face. She highlights common mistakes in fitness and nutrition during this transition and provides insights tailored to your unique hormonal needs.Learn keys to adjusting your fitness and nutrition routines to support hormonal balance, energy levels, and overall well-being. Louise also emphasizes the importance of managing stress and optimizing gut health for a holistic and effective fitness journey. Learn from real-life examples and our holistic approach at Breaking Through Wellness, discover why traditional training and diet plans often fail women in perimenopause and why a personalized approach is crucial for vibrant health. Visit https://www.breakingthroughwellness.com/ for a free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 program & results for active women age 35 & beyond.Use our link to save 20% at https://www.getkion.com/pages/maximizing  Episode Highlights:(0:00) Intro(3:05) Common root causes of being stuck in health and fitness(4:12) Root cause #1: Following advice from younger fitness influencers, wellness practitioners or nutrition coaches(7:16) Root cause #2: Hormonal imbalances and the need for a tailored approach(13:10) Root cause #3: Your body is overstressed and missing your perimenopause health foundation for success(20:58) Root cause #4: Your fitness methods do not align with your female age 35+ physiology and/or it's not specific or targeted to acheive your goals(26:14) Root cause #5: Not understanding nor addressing the true root causes of your individual symptoms(35:38) 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
#36 - The Most Important Question To Ask So You Can Feel, Look & Perform Your Best  For Life
Jul 4 2024
#36 - The Most Important Question To Ask So You Can Feel, Look & Perform Your Best For Life
In this empowering episode, Louise dives deep into the fundamental question that has transformed the health, fitness, and running approach of hundreds of women throughout the world: "What is the root cause mechanism of why I'm stuck?" Join her as she explores how addressing this pivotal question can lead to incredible results for women in their mid 30s, 40s, and beyond. Discover why quick-fix solutions and outdated conventional approaches often fall short, leave us feeling stuck and how a holistic, whole-foods-based strategy can help you achieve lasting wellness. Whether you're dealing with hormone imbalances, fitness plateaus, sluggish running or other health challenges, this episode is packed with insights to help you look, feel, and perform your best for life!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:(0:00) Intro(4:58) Identifying the root causes and the challenges with conventional approaches(6:28) Personal transformation stories(8:45) Reevaluating medications and supplements(11:09) Addressing hot flashes and hormone balance(13:04) Empowering women with knowledge(17:32) Pitfalls of one-size-fits-all programs(21:18) Strategic approach to fitness and nutrition(24:31) Summary and final thoughts(27:59) 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
#35 - Lessons Learned About Safe & Effective Fat Loss & Leaning Out For Active Women & Runners
Jun 27 2024
#35 - Lessons Learned About Safe & Effective Fat Loss & Leaning Out For Active Women & Runners
In this episode, Louise and Amy tackle the challenges of achieving fitness, fat loss and leaning out goals while keeping hormones, metabolism, and overall health in check. Amy shares her journey and the lessons she learned through the Breaking Through Wellness methods. They talk about forgiving past mistakes of using misleading quick-fix programs, understanding fat loss versus weight loss, and the impact of stress and dieting on women’s long-term health, longevity and performance.They explore safe and effective weight loss strategies and customized programs to fit individual needs, especially for women navigating perimenopause and metabolism challenges. They also emphasize the significance of community support, continuous feedback, and science-backed methods in achieving long-term success.Listeners will gain insights on adapting fitness routines to fit their schedules, low stress ways to maintain hormone balance, and enjoying dietary indulgences without guilt. This episode covers the drawbacks of quick-fix diets that work against female physiology and the importance of understanding your body to make better choices. They also provide practical tips including daily routine swaps, dining out strategies, and the importance of protein for active lifestyles.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:(0:00) Intro(4:19) Louise's personal health struggles that lead to industry-changing methods(6:33) Amy's initial experiences and the importance of forgiving oneself(8:50) Challenges of following general fitness advice and the importance of personalized approaches(12:35) The psychological impact of weight fluctuations and strategies to handle them(15:43) Differentiating fat loss from weight loss and maintaining a positive mindset(19:59) Support mechanisms in the Breaking Through Wellness community and the importance of avoiding metabolic and hormonal damage(23:55) The success of women in their fifties using these methods to lose fat without needing HRT and the importance of holistic approaches over prescriptions(25:34) The importance of referrals from health professionals and the role of the podcast in spreading awareness(26:45) The reality of health journeys and the importance of feedback and individualization(29:28) Overcoming setbacks and understanding the bigger picture in health management(31:46) Navigating real-life situations like eating out or indulging in treats while staying on track(34:59) The significance of autonomy in making informed health decisions(39:09) The dangers of under-fueling and the impact on hormones and overall health(41:51) The importance of making informed choices and staying the course for sustainable results(48:13) Client success stories and the impact of tailored programs(52:06) The benefits of long-term commitment to simple and sustainable health programs(56:35) Practical tips for staying on track with nutrition and fitness(1:01:53) The value of nutrient-dense foods and understanding their benefits specTune 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
#34 - 6 Simple Steps to Crush Physique & Fat Loss Goals Despite High Life Stress
Jun 20 2024
#34 - 6 Simple Steps to Crush Physique & Fat Loss Goals Despite High Life Stress
In this episode, Louise share 6 simple strategies to stay on track with your fat loss and fitness goals when life gets crazy.  As our hormones change, it often requires a more dialed in and dedicated approach when looking to unlock your best fit toned look, fat loss, strength or running performance. Whether you're a military spouse, a busy professional, or juggling all things hectic family sports, these tips will help you manage stress and stay on track to achieve your most vibrant health, energy and fitness results!Louise shares expert advice for women aiming to be their best, from low stress ways to set your daily priorities to the benefits of simple meal prep and strategies to avoid feeling starved that result in unhealthy choices. Gain insights to balance strength training with cardio and running to mitigate counterproductive cortisol overload, fat gain and contributing to your own perimenopause hormone havoc hell. Learn how this is a fine line that's individual and specific to you.You'll also learn practical tips to avoid evening hunger and maintaining a consistent sleep schedule to boost fat loss. Tune in to find out how to stay focused and achieve your goals, no matter how hectic life gets.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:(0:00) Intro(4:54) Step 1: Morning mindset strategy(6:21) Step 2: Meal prep and its benefits(12:43) Step 3: Balancing strength training and cardio(18:40) Step 4: Managing stress and cortisol response(26:27) Step 5: Dividing dinner into two portions (29:25) Step 6: Prioritizing sleep(35:54) Recap of key strategies for stress management and wellness(39:25) Importance of community support(40:56) 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
#33 - How to Create a Ripple Effect of Unstoppable Fitness, Self-Love & Freedom From Diets in Our Family
Jun 13 2024
#33 - How to Create a Ripple Effect of Unstoppable Fitness, Self-Love & Freedom From Diets in Our Family
In this inspiring episode, Louise and Ariel discuss how redefining your health, nutrition and fitness approach as your hormones change can positively impact your whole family. They offer advice on creating a culture of self-love, breaking away from diet culture, and adopting a holistic lifestyle that's contagious in maximizing your family's vibrant well-being, fitness and longevity.The hosts share expert advice on best practices to teach kids about nutrition, making it engaging by connecting healthy eating and fitness to their interests and activities, including sports and play. They emphasize the importance of patience and consistency in developing these habits, as resistance is incredibly common but not impossible to overcome.  Finally, best approaches and lessons learned in inspiring your spouses' holistic nutrition, fitness, and performance habits are kept humorous and practical!From successfully navigating perimenopausal changes in your own life, to empowering your kids, this episode is packed with insights that can help you lead by example and cultivate a healthier, happier, and high-performance home.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:(0:00) Intro(2:50) Empowering women to lead by example(5:09) Sustainable health changes and positive relationships with food(7:55) Overcoming fears of past diet failures(13:22) Educating children on health and nutrition(18:21) Showing versus telling in modeling healthy behaviors(22:31) Morning rehydration, stubborn spouses, and other family health practices(26:41) Tying nutrition education to kids' interests(30:53) Teaching kids to read food labels(33:41) Creating a healthy home environment(35:17) Changing taste buds and eating habits over time(37:58) Summary of takeaways and action steps(44:46) 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
#32 - Julie's Badass Breakthrough Story: When Perimenopause Symptoms Hit Early
Jun 6 2024
#32 - Julie's Badass Breakthrough Story: When Perimenopause Symptoms Hit Early
In this exciting episode, we bring you our first "badass breakthrough" story featuring Julie, a member of our Breaking Through Wellness community and an avid runner with 20 years of experience as a recreational athlete.  Julie opens up about her inspiring journey, from struggling with hormone imbalance, gut health challenges, alarming lab work, fat gain, and intense stress to achieving balance and optimal performance. She talks about the frustrations of finding quality care to get to the root of her concerns and what it was like to finally discover the right balance to fuel performance, fat loss, muscle strength and physique.  From unexplained increases in anxiety, to the misconceptions about female athletes' health, get ready to hear one inspiring transformation every female runner needs to hear!Louise and Julie also share their personal stories of overcoming mixed messaging about body image and defining their individual sense of peace and balance through strategic training and nutrition. They highlight the importance of understanding individual stress limits, using training plans that complement our female physiology, and making mindful, sustainable changes for long-term health and fitness.Learn how Julie navigated these obstacles with practical science-backed training strategies, female-specific fueling, and personalized coaching, ultimately transforming her approach to fitness and well-being. This episode is packed with relatable experiences and valuable advice for women facing similar issues.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:(0:00) Intro(3:37) Julie's background in running and her academic work(5:58) The complexity of fitness, nutrition, and hormonal balance(8:38) Julie’s stress and anxiety experiences related to running(11:48) Industry gaps in understanding female athlete health(16:08) Hormonal weight gain and its implications(20:31) Julie’s journey with Breaking Through Wellness(22:12) Key changes in nutrition and the impact on health(28:38) Strategies for maintaining progress during social events and celebrations(31:03) Recognizing individual stress tipping points and managing inflammation(35:46) Realistic expectations for injury recovery and the role of nutrition in healing(38:35) The impact of alcohol on inflammation and health, and strategies for moderation(41:47) Emphasizing small, sustainable steps for lasting success(44:02) Reflecting on past running training methodologies and adapting to new approaches for better health.(47:41) Recognizing and addressing symptoms linked to hormonal changes(52:32) How rhetoric and the communication of health advice affect runners(55:32) The importance of understanding your own physiology(1:04:19) 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
#31 - How to Navigate the Fine Line of Wanting Control Over Your Food & Fitness
May 30 2024
#31 - How to Navigate the Fine Line of Wanting Control Over Your Food & Fitness
In this solo episode, Louise addresses the fine line between controlling nutrition and fitness while maintaining a balanced approach, especially for women age 35 and beyond. She emphasizes the importance of not overly restricting calories and the need to support metabolism and hormones during perimenopause. She also discusses the impact of processed foods and alcohol on our bodies, suggesting cleaner alternatives and mindful consumption.Louise shares personal anecdotes and professional insights on managing stress, maintaining clean eating habits, and creating a supportive environment for achieving fitness goals. She highlights the necessity of having a clear plan and the benefits of making purposeful, informed choices about diet and exercise. This episode is a must-listen for high-achieving women seeking to navigate their health, fitness or running journey with a practical and sustainable approach.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.Find our free next-level month calendar planning tool here https://www.breakingthroughwellness.com/blog/freecalendarEpisode Highlights:(5:00) Challenges of common diets and exercise programs on female physiology(8:10) Balancing calorie intake and the need for flexibility in diet(12:03) Importance of clean eating and removing harmful foods from the diet(16:38) Balancing occasional splurges with consistent healthy eating(19:10) Achieving fitness goals and the significance of a structured plan(22:56) Setting goals and creating a plan for nutrition and fitness(25:56) Importance of hormone-healthy fats and carbs(28:28) Avoiding processed foods and managing inflammation(33:41) Empowering control over nutrition for better energy and health(36:24) The power of community support in achieving health goals(39:18) Commiting to personal health plans and making time for self-care(45:10) 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
#30 - 3 Simple Steps to Unlock Your Next Level Age 35 & Beyond
May 23 2024
#30 - 3 Simple Steps to Unlock Your Next Level Age 35 & Beyond
In this empowering episode, Louise and Ariel break down three simple steps to help women aged 35 and beyond navigate perimenopause and unlock their next level of health, fitness and performance.  As our bodies change, many of us feel overwhelmed and unsure of where to start. This episode offers a compassionate and realistic approach to overcoming these challenges.This episode is about more than just physical health—it's about the transformative power of self-love. Listeners will find practical advice and encouragement to tackle perimenopause head-on, using strategies that promote sustainable health rather than counterproductive quick fixes. The hosts emphasize the importance of patience, consistency, and community support. They also share personal stories and practical tips to help you stay on track and feel empowered.Tune in to get inspired and take actionable steps toward achieving your best self all while staying vibrant, energized, and empowered on your journey.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:(0:00) Intro(4:12) Addressing the outdated information in the industry and the gap in female-specific health, fitness, nutrition and running strategies(6:26) The value of aging powerfully and rewriting the narrative around aging(8:36) Importance of sustainable habits and long-term health benefits(11:41) The critical role of mindset and self-compassion in health transformations(14:04) Recognizing the emerging female-specific science and its impact on health strategies(17:28) The need for individualized health approaches and continuous adaptation based on new research(20:50) Step 1: Set clear priority goals and commit(25:27) Step 2: Act like your next-level self(29:54) Step 3: Re-strategize when life happens(35:02) The importance of community and surrounding yourself with like-minded individuals(37:44) 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