#103 - Female-Specific Taper Week Strategies to Crush Running Goals in Perimenopause

After years of running, we know that our strongest race day performance starts before we even lace up our shoes and hit the start-line. Now, it's time to discuss nuances as our hormones change age 35 and beyond and how to optimize race day outcomes! Ready to thrive? Hell yes you are!

In this energizing episode, Louise shares the excitement of taper week leading up to the first Breaking Through Wellness retreat and half marathon in the Finger Lakes of beautiful New York. With real stories of women thriving through hormone-optimizing training and female-specific fueling, she reveals how small shifts, like maximizing cortisol resilience, sleep, and recovery, can completely transform performance and confidence for women in perimenopause and beyond.

Louise, as one of the world’s leading health, nutrition, and performance experts for everyday female runners, breaks down her exact taper-week formula, explaining how to balance strength training, short yet effective mindset work, and nervous system regulation to feel strong, calm, and injury-free on race day. Through personal experiences, including winning a 5K during her taper week, she demonstrates how female-specific methods can yield results that seem “too good to be true.”

As an industry leader actively rewriting women's health, fitness, and recreational running age 35 and beyond alongside her clients, this is a can't miss episode with inspiring badass runner stories!

Whether you’re chasing a PR or just want to feel amazing in your next race, this episode gives you the roadmap to do it: hormonally smart, strategic, and joy-filled.

Learn & level up with my free nutrition guide and award-winning Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Link to our FullScript where you can see our curated best supplement picks & save 20% off: https://us.fullscript.com/welcome/breakingthroughwellness/store-start

Take advantage of our podcast listener discount and save 20% off all of Kion’s science-backed clean products: https://www.getkion.com/pages/maximizing Promo code LOUISE saves on all future orders!

Episode Highlights:
(0:00) Intro
(3:15) Breaking Through Wellness Retreat & race prep
(5:17) Taper week and hormone optimization
(7:06) Louise’s race-day story & mindset
(23:39) Training week breakdown for taper
(15:04) Recovery and cortisol management
(23:39) Training week breakdown for taper
(24:59) Mindset: From breakdown to badass
(29:58) Nutrition and carb-loading for women
(32:14) Recovery, results, and redefining limits
(33:51) Outro

Tune in weekly to "Maximizing Hormones, Physique, and Running Through Perimenopause" for our simple female-specific science-based revolution. Let's unlock our best with less stress!

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