In this episode, Louise Valentine, one of the world’s leading perimenopause experts, continues part three of her Ultimate Perimenopause Masterclass for ambitious active women and female runners. She explains why exercise recovery, strategic adjustments in strength training, running, nutrition, and environmental exposure matter even more as hormones shift.

Louise shares why women over 35 need smarter fueling, more intentional lifting, better recovery, and less “run yourself into the ground” thinking to protect muscle, bone density, hormones, and long-term health.

She also talks about the importance of strength training for longevity, injury prevention, body composition, and staying active for life. Later, Louise covers detox myths, air quality, product ingredients, alcohol, processed foods, and simple ways to reduce toxic load without living in fear or extremes.

This episode is a clear reminder that hormone changes do not have to mean decline, frustrating symptoms or setbacks. With the right plan and education, women can feel strong, run well, and age with power.

RESOURCES + LINKS

Learn & level up with my free nutrition guide & award-winning 1:1 Badass Breakthrough Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com/

Learn & level up faster with a Breaking Through Wellness masterclass here, including the Gut Health, Ferritin & Injury Prevention mini courses + Free Summer Planning Workshop mentioned throughout this podcast masterclass series.

Learn more on my blog here with client success stories & articles, including simple female age 35+ specific hydration & long running fueling strategies.

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

Check out my FullScript here where you can see my curated favorite supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you!

Episode Highlights:
(0:00) Intro
(3:34) Why recovery changes with hormones
(4:58) Building lean muscle without bulk
(5:27) Nutrition choices that support results
(8:02) Listening when your body speaks
(10:42) Strength training for lifelong independence
(13:36) Real client results and injury rates
(19:10) Why detox slows with age
(20:40) Toxins, alcohol, products, and air quality
(25:08) Using the halftime rule
(29:15) Hormone decline is not inevitable
(31:25) Tracking symptoms, sleep, food, and training
(32:45) 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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