Fact: The narrative we’ve been told about perimenopause, that it means slowing down, feeling like crap, gaining fat, and losing our strong, fit, and athletic edge... is not our truth at Breaking Through Wellness!

In this inspiring episode of Maximizing Hormones, Physique, and Running Through Perimenopause, host Louise Valentine sits down with Katie Lowe, a teacher, dedicated runner, and race director, who has transformed her holistic health, energy, physique, and performance during perimenopause.

Katie shares her journey from frustrating overwhelm with conflicting advice, surprising symptoms, fat gain, and burnout...

to smashing PRs at ALL race distances, building strength, and redefining what’s possible for women in their 40s!

With support from Louise’s science-based coaching and innovative female-specific methods, Katie discovered the power of adjusting fueling, living, and training to align with her changing female physiology, embracing the mantra “courage over comfort.”

Her story proves that you can achieve breakthrough results at any age, including a more fit and lean body composition, faster recovery, and stronger running, without extreme diets, injury, or burnout!

You will leave encouraged to trust the process, fuel, and train your body smarter, and know that you have a supportive community of strong, badass, and like-minded women runners that validates the highs and lows of the perimenopause journey.

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

Learn more about Katie's running company here: https://2lowerunco.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

Episode Highlights:
(0:00) Intro
(3:00) Katie’s early love for sports and running
(7:15) Jumping into a 50-mile race unprepared
(8:05) Building a local running community
(10:08) Feeling stuck despite doing “all the things”
(11:35) Finding Louise through a Facebook comment
(16:53) Early breakthroughs: body comp and performance
(17:53) Unexpected PRs and faster recovery
(22:44) Learning the art of adjustment
(24:40) Balancing a daily run streak with recovery
(30:24) “Courage over comfort” mindset shift
(32:49) Defying society’s limits on aging women
(36:22) Eating more food and still seeing results
(40:41) Why breakfast is now non-negotiable
(48:05) Shifting priorities and trusting the “why”
(57:02) Sustainable strategies for lifelong running
(1:00:19) 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!

I'd love to connect!

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https://www.instagram.com/breakingthroughwellness

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Often, the very thing we love, running and endurance training, is silently adding counterproductive stress to our body. While not a sole causative factor in adverse health outcomes, recent research findings have scientists, practitioners, recreational endurance athletes, and runners pausing across the world!

In this episode of Maximizing Hormones, Physique, and Running Through Perimenopause, Louise, one of the world’s leading integrative health practitioners, exercise physiologist, and fitness experts explores the often-overlooked connection between female physiology, gut health, and endurance training.

Drawing on her 22+ years of clinical experience, research, supporting thousands of active individuals at all levels, and her own journey as a dedicated runner reversing stomach precancer, Louise explains how stress, gut health, and hormonal changes intersect during perimenopause and what you can do about it. From the science behind intestinal permeability (that stubborn lower ab “pooch” and bloat) to targeted, affordable supplements and practical fueling strategies, she keeps it simple, science-based, and specific to highly active women who love to run.

You’ll also hear Louise’s candid take on the latest viral headlines and misleading social media spins claiming running causes cancer, why it’s not that simple, and how to critically approach the noise without giving up the sport you love. This episode is equal parts honesty, science, and actionable tools so you can run, live, and thrive with confidence.

If ready to critically think about novel research findings, instead of panic or jump to conclusions, this episode is for you!

Feel, look & perform your best with my “All About Gut Health & How to Restore It” Mini Course here: https://www.breakingthroughwellness.com/offers/tKTJYVjP/checkout

Link to check out the “Healthy Gut Support” (intestinal support formula) mentioned in the beginning of this episode: https://equi.life?irad=859795&irmp=3644194

Watch my blog article “The Art of Magaining Stress & Chronic Disease Risk When You Love Fitness or Running… A Lot” “https://www.breakingthroughwellness.com/blog/dedicated-female-runners-the-art-of-managing-stress-women-s-health-osteoporosis-chronic-disease-risk

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, including 20% off Seed, the supplement mentioned in today’s episode: 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/pa

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!

I'd love to connect!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness

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

Louise shares six surprising shifts that many women face: juggling kids’ performance with personal goals, odd pelvic floor pain and symptoms that show up out of nowhere, taking supplements for health instead of performance, realizing that sex can be a powerful form of nervous system regulation, navigating stress like never before, and perhaps most shocking is racing for fun, joy, and love of running, instead of always chasing PRs.

These insights aren’t just personal stories; they’re backed by decades of coaching, cutting edge female-specific science, and lived experience. Whether you’re struggling with hormonal changes, recalibrating your fitness priorities, or searching for balance in a high-stress season of life, this conversation gives you permission to evolve with grace, strength, and joy.

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/

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

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

Episode Highlights:
(0:00) Intro
(3:22) Six surprising shifts in perimenopause
(5:21) Shifting focus from self to kids’ performance
(15:49) Pelvic floor pain returns in perimenopause
(18:13) Supplements for health, not performance
(22:18) Sex as nervous system regulation
(25:32) Why stress management matters most now
(32:54) Racing for fun instead of PRs
(40:03) 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!

I'd love to connect!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness

Email 💬 (Note: We do not have guests on our podcast)
support@breakingthroughwellness.com

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

This conversation sheds light on how low hormone levels and perimenopause mechanisms of action affect mental health, nutrient timing, nutrient absorption, recovery, and even how you should approach training. You’ll discover why high-intensity exercise can backfire and why some women need to abstain from certain foods instead of trying to “moderate.” Enjoy candid real life examples of how genetic predispositions and environmental triggers like family traditions and old memories can spark cravings, mood swings, depression, frustrating performance decline and even fat gain!

Most importantly, you’ll walk away with practical insights to protect your mental health, maximize brain health and mood, make peace with your body, and build a lifestyle that supports achieving your goals instead of fighting them.

This is about self-love, awareness, and applying the best female-specific strategies specific to YOUR unique body and goals to thrive in a season that often feels overwhelming, but doesn’t have to be!

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/

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

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

Episode Highlights:
(0:00) Intro
(6:13) Hormone shifts and nutrient timing
(7:09) Training pitfalls and exercise misalignment
(10:17) The stress tipping point and community support
(16:15) Running journey, self-belief, and family influence
(22:08) Dopamine seeking, cravings, and food memories
(27:02) How food triggers dopamine and cravings
(33:03) Knowing yourself: Abstainer vs moderator
(37:30) Cycle timing, mood dips, and food impact
(45:45) Naming dopamine seeking and accountability
(52:45) Practical takeaways and self-love as core
(57:26) 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!

I'd love to connect!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness

Email 💬 (Note: We do not have guests on our podcast)
support@breakingthroughwellness.com

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

She shares why so many active, driven women and runners hit a wall with fatigue, stubborn weight, hot flashes, and self-criticism, and how mindset, patience, and self-love become non-negotiable for success. From nutrition timing to balancing cortisol, building lean strength, and preventing injuries, Louise explains why quick fixes fail and what really works for lifelong sustainable success.

Listeners will walk away with practical steps for supporting their bodies, celebrating progress instead of nitpicking flaws, and embracing the long game of maximizing health, running, and physique goals despite changing hormones. Whether you’re chasing PRs or just want to feel vibrant again, this episode reminds you that you’re already a badass, especially on days where you're not feeling it, and THAT is where lasting transformation begins!

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 Louise's best-selling book, The Art of Breaking Through, on Amazon: https://amzn.to/4fRdMAu

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

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

Episode Highlights:
(0:00) Intro
(3:11) How changing hormones impact health and energy
(5:29) Why progress looks different for every woman
(7:06) The missing pieces: self-love, an empowered mindset and patience
(8:51) Cortisol, stress, and blocked hormone production
(12:21) Grace, consistency, and realistic expectations
(16:03) Why perimenopause demands long-term strategies
(21:00) Asking: “When will I be good enough for me?”
(24:44) Practical action steps to move forward
(29:36) Celebrating wins and redefining success
(33:06) 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!

I'd love to connect!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness

Email 💬 (Note: We do not have guests on our podcast)
support@breakingthroughwellness.com

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

Liz shares her personal journey from fearing protein to making it the cornerstone of her recovery, strength, and energy, especially after a major injury. Together, they break down nuances of protein timing, strategy, and absorption, why the right type of amino acids and creatine can be game changers, and how lifting heavier and strategically to work with changing hormones, and not against them, protects not just muscles but bones and long-term vitality in active living!

You’ll also hear practical tips on timing protein intake, simplifying nutrition without overwhelm, and reframing perimenopause as a season of strength and confidence rather than something to fear. Whether you’re a busy mom, athlete, or just trying to feel your best, this conversation will leave you empowered with tools you can use today. Join us to learn, laugh, and level up with a hell of a lot less stress!

Enter our Kion aminos giveaway at https://www.breakingthroughwellness.com/aminos

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/

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

Where to Find Liz Plosser, 7-Year Former Editor in Chief Women’s Health Magazine:

Instagram: https://www.instagram.com/lizplosser?igsh=eGgzcjJscTZyOTg1

Episode Highlights:
(0:00) Intro
(3:59) Liz’s early passion for health and fitness
(5:14) The rise of female-focused, science-based health
(6:42) Why protein is a game-changer for women
(8:10) Injury, recovery, and strength training lessons
(12:21) Protein supplements and essential amino acids
(15:33) How EAAs support workouts and recovery
(25:10) Protein and lifting during perimenopause
(27:53) Confidence, body image, and muscle definition
(34:25) Family history, bone density, and DEXA scans
(39:33) Whole foods vs. amino acid supplementation
(49:33) Liz’s one tip for thriving in perimenopause
(50:42) 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!

I'd love to connect!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness

Email 💬 (Note: We do not have guests on our podcast)
support@breakingthroughwellness.com

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

This isn’t about perfection, it’s about finding what truly works for your female body, your lifestyle, and your goals. Louise shares real client stories, research-backed insights, and practical tips to help you make informed choices instead of following blanket rules.

Whether you’re in perimenopause, navigating hormonal challenges, or just seeking better health and performance without feeling restricted, you’ll walk away with strategies you can apply today!

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/

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

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

Episode Highlights:
(0:00) Intro
(5:34) The truth about dairy and inflammation
(7:51) Gut health before elimination diets
(10:17) Determining your dairy tolerance
(14:33) Why meat quality matters for health
(20:58) Alcohol, boundaries, and mindful enjoyment
(27:58) Science on moderate alcohol consumption
(34:55) 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!

I'd love to connect!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness

Email 💬 (Note: We do not have guests on our podcast)
support@breakingthroughwellness.com

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

But this episode isn’t just a warning, it’s a roadmap. It's something you can come back to when you need a reminder of small yet powerful action steps to realign when feeling mentally or physically off.

You’ll hear how small steps like grounding, affirmations, and built-in accountability with your kids can jumpstart real change. You’ll also get practical advice on fueling when super busy, strength training, and how to redefine your goals when your body’s needs evolve.

This episode is packed with compassion, science-backed strategy, and the reminder that you don’t have to go at it alone. In fact, at Breaking Through Wellness we firmly believe that no fierce female runner should have to do perimenopause alone!

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/

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

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

Episode Highlights:
(0:00) Intro
(5:51) Why what worked before may not now
(7:17) Bridging the gap in female-specific science
(9:02) Real talk on healing without medication
(10:59) A labor of love: personalized training
(13:38) Life, routines, and staying on track
(14:52) Where to start when you feel stuck
(15:32) Fueling, strength, and metabolism tips
(16:54) Building accountability into your day
(18:28) Grounding and gratitude as biohacks
(20:40) Mindset and visualizing healing
(22:49) One small step to regain momentum
(25:07) Get unstuck with community support
(28:16) Define your go-to action step
(30:35) 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!

I'd love to connect!

Instagram 📷
https://www.instagram.com/breakingthroughwellness

Facebook
https://www.facebook.com/BreakingThroughWellness

Email 💬 (Note: We do not have guests on our podcast)
support@breakingthroughwellness.com