Maximizing Hormones, Physique & Running Through Perimenopause
Welcome to "Maximizing Hormones, 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, running and performance expert Louise Valentine, this show empowers you to mitigate impacts of hormone changes without overcomplicating it or needing endless supplements, diets or medications!
Get ready to break through misinformation, ditch outdated male-based methods and apply what you learn to feel your best, level up a fit toned physique and run strong, energized and injury-free at ANY age!
Louise and her clients share how they achieve previously thought "impossible" results, driven by Louise's multi award-winning science-backed nutrition, fitness, running and fat loss methods designed for ambitious everyday runners age 35 and beyond. Get inspired each week as they share how they've turned their own health, hormone and fitness breakdowns into breakthroughs and how they now lead the way in empowering women just like you do the same!
Whether you're looking to ditch hormone havoc, optimize natural hormone production, break through a setback, or you want to understand how to lift, train and fuel harmoniously with your changing female physiology, you'll find this podcast insightful and inspiring. No more fighting against your body – Louise is here to help you harness its fierce natural power to achieve a vibrantly energized, well, fit and active life!
If you're a wellness-minded active female who loves to run and wants it all, Welcome to "Maximizing Hormones, Physique, and Running Through Perimenopause" – Your go-to resource to break through to next-level health, hormones and fitness!
Maximizing Hormones, Physique & Running Through Perimenopause
#77 - The Art of Balancing Fat Loss, Physique & Running Without Compromising Our Vibrance
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Ever feel like your body isn’t keeping up with your goals—even though your mind is all in? In this raw and empowering episode, Louise, one of the world's leading exercise physiologists specializing in active women and recreational runners, shares her personal journey as a dedicated runner navigating fat loss, muscle building, and hormone health during perimenopause. Speaking to ambitious, active women who love to move but are frustrated by stubborn weight, low energy, or confusing fitness advice, Louise breaks down why the “eat less, move more” mindset just doesn’t work in this phase of life.
You’ll learn why undereating can backfire, how to fuel smart for performance and fat loss, and why tracking progress with photos—not the scale—is key. Louise also opens up about balancing performance goals with hormone health, and why honoring your body’s signals (like hunger before bed or fatigue during a run) is not failure—it’s power.
Whether you’re a run-walker or marathoner, this episode offers practical tools and compassionate wisdom for staying strong, vibrant, and confident through life’s changes.
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Episode Highlights:
(0:00) Intro
(4:43) The complexity of fat loss for runners
(6:09) Why constant calorie deficits fail
(7:55) The knowledge gap in women’s health
(10:06) Rewriting the story of female runners
(11:42) What’s working inside the community
(13:39) The truth about body composition scales
(14:48) The best ways to track progress
(17:16) Training smart in perimenopause
(19:38) Listening to your body = success
(25:55) When to return to maintenance calories
(29:45) Why fat in the morning matters
(31:23) A sample hormone-healthy recovery meal
(37:20) Protein, perimenopause, and performance
(41:34) Breaking through mindset and nutrition blocks
(43:26) Finding your “I don’t want to grow up” boundary
(48:51) For the well-read but still confused
(56:10) 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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Please note if you want to be a podcast guest, there is a fee and interview process to vet you as a guest. This is safe space and curated Community exclusively for women who love to feel, look and run our best without B.S. noise, endless pills, extreme diets or misleading fads.