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Most often, the key to better hormones, deeper sleep, a badass body composition, and stronger running isn't doing more, but learning how to slow down and streamline a targeted, more strategic approach - especially in midlife.
In Part 2 of their adrenal, stress, and cortisol regulation masterclass, Louise Valentine, a multi award-winning women's functional health practitioner, scientist, and exercise physiologist, and Jen share practical ways to manage daily stress, support an optimal daily hormonal rhythm, maximize recovery and fitness results during perimenopause.
From demanding workouts and busy family schedules to emotional stress and poor eating habits, they discuss how everyday stressors can affect your energy, mood, digestion, and fitness progress. They also share personal experiences with managing stress and healthy cortisol levels while balancing motherhood, relationships, and training.
You'll discover simple strategies to support your nervous system, including walking after runs to decrease post-exercise cortisol levels, eating without distractions to optimize digestion, limiting screen time, and using foam rolling to support a productive parasympathetic downshift each night. Louise and Jen explain why female-specific fueling, strategic training, and intentional recovery matter just as much as working hard.
The biggest takeaway? You don't need an expensive wellness routine to start making changes. Small, consistent habits can help you build a healthier, more supportive lifestyle while continuing to pursue your running and fitness goals.
Start with one to three changes you can maintain, and give your body the recovery and love it deserves.
RESOURCES + LINKS
Learn & level up with my free nutrition guide & award-winning 1:1 Academy to thrive through perimenopause with less stress: https://www.breakingthroughwellness.com
Link to podcast episode #124B with our Daily Pause Practice, how & why it works is here.
Check out my FullScript here where you can see curated supplement picks, by topic, to address your concerns & save 25% off! A small portion of EACH sale goes back to support BTW. Thank you!
Take advantage of our podcast listener discount & save 20% off Kion’s science-backed clean products here. Code "LOUISE" saves on all future orders.
Learn, laugh & level up with a Breaking Through Wellness masterclass here.
Track your biomarkers with Function Health & save $25 using code “LVALENTINE11” here. $25 goes back to support BTW with each new sign up! Thank you!
Episode Highlights:
(0:00) Intro
(3:19) Common triggers of chronic stress and cortisol dysregulation
(7:57) Gut health, hormones, and endurance training
(9:25) Childbirth, motherhood, and accumulated stress
(12:09) Why rest and recovery matter for active families
(14:04) Addressing lifestyle factors before relying on supplements
(15:51) Walking after runs to support recovery
(16:48) Mindful eating, digestion, and proper fueling
(20:34) Managing emotional stress and tracking HRV
(23:43) Reducing screen time and reconnecting with nature
(26:29) Louise's daily routine for stress management
(31:12) Foam rolling, mobility, and better sleep
(37:08) Jen's outdoor foam rolling and recovery routine
(40:10) Calming your nervous system after intense workouts
(43:05) Choosing one to three practical self-care strategies
(46:08) Final takeaways and free wellness resources
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!
Email 💬 support@breakingthroughwellness.com
Please note if you want to be a podcast guest, there is a fee and interview process. 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.
