Your cravings, mood swings, bloating and sluggish workouts are not signs that you are losing control, but are signals that your body needs different support.
In this episode, Louise Valentine, one of the world’s leading women's holistic health, fitness and performance experts, sits down with Jen to explain how hormonal surges around ovulation and the luteal phase can affect female runners during perimenopause. They discuss why tracking your menstrual cycle and being aware of specific symptoms can help you recognize patterns in your energy, appetite, mood, recovery and performance instead of blaming yourself.
Louise explains that research indicates that women burn more calories during the luteal phase, which can increase hunger and the need for additional carbohydrates in active women. Simple adjustments, such as adding an additional nourishing snack, female-specific hydration and slight modifications in workout intensity can help ease cravings, anxiety, fatigue, frustrating bloating, GI distress and low moods.
They also discuss the risks of underfueling, following rigid nutrition plans and combining intense training with alcohol, stress and poor recovery.
The key is not to stop pursuing your goals, but to understand when your body needs specific support and adjustments. Your goal after listening is to choose a few strategies specific to your goals and symptoms, track the results, and get back to feeling more confident, energized and in control throughout your cycle.
RESOURCES + LINKS
Learn more & apply to join our Podcast Insiders membership here: https://www.breakingthroughwellness.com/podcastinsiders
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, laugh & level up with a Breaking Through Wellness masterclass here.
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!
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
Episode Highlights:
(0:00) Intro
(5:02) Understanding ovulation and the luteal phase
(6:02) How cycle tracking helps you read your body
(8:00) Why healthy and active women still experience symptoms
(10:16) What cravings may be telling you
(10:45) Increased calorie needs during the luteal phase
(12:01) Why female runners should not fear carbohydrates
(13:09) Nourishment versus sugar-driven cravings
(15:33) The risks of being too strict with food
(19:24) The hormonal changes that happen during ovulation
(22:11) Why stress tolerance may decrease during the luteal phase
(24:03) Simple ways to track symptoms and cycle patterns
(25:26) Adjusting workouts, hydration, and nutrition around ovulation
(26:46) Why constantly pushing harder can become counterproductive
(28:24) How the same choices affect the body differently across the cycle
(30:00) Why HRT and supplements do not replace body awareness
(31:02) Building a practical symptom-management toolbox
(32:18) Managing meals and alcohol during hormonal surges
(35:27) Choosing one to three realistic action steps
(39:39) 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!
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.
