In this episode, we explore the unique challenges women age 35 and beyond 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 simple science-based morning rehydration strategy. Additionally, we delve into cutting-edge fueling tips for long runs, highlighting the different between products and ingredients that better suit female age 35+ physiology instead of working against it.

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 and active women 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: getkion.com/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-beyond

Episode 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) Outro

Tune 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!

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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 getkion.com/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) Outro

Tune 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!

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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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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) Outro

Tune 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/breakingthroughwellness

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

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

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 spec

Tune 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/breakingthroughwellness

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

Email 💬 (Note: We do not have guests on our podcast)
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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) Outro

Tune 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/breakingthroughwellness

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

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

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) Outro

Tune 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/breakingthroughwellness

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

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

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) Outro

Tune 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/breakingthroughwellness

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

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

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/freecalendar

Episode 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) Outro

Tune 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/breakingthroughwellness

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

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