#48 AMA: Female-Specific Run Strategies to Maximize Hormones, Injury Comebacks, Cold Therapies & Creatine

Maximizing Fitness, Physique & Running Through Perimenopause

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In this episode of Maximizing Fitness, Physique & Running Through Perimenopause, Louise Valentine, a world-leading Exercise Physiologist and Women's Integrative Health Practitioner, dives into female-specific health, nutrition and fitness, sharing expert insights from her Badass Breakthrough Academy group coaching session. She answers client questions on injury recovery, hormone health, supplement effectiveness, optimizing fitness, running and wellness during perimenopause.
Key topics include how to manage knee injuries, when to take rest seriously, and how to advocate for yourself in the medical system to get faster care. Louise also discusses the benefits and considerations of cold plunging, emphasizing its timing around strength training. Additionally, she explains how low-mileage yet strategic marathon training can still deliver outstanding results without exhausting your hormones.
With her wealth of experience in helping active women and runners, Louise provides science-backed advice on working with your body to enhance health, fitness and performance. This episode is packed with actionable strategies to help you thrive, whether you’re recovering from injury or aiming to optimize your health, performance and holistic well-being.
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Episode Highlights:
(0:00) Intro
(4:28) Knee injury rehab and advocating for medical care
(12:42) Are cold plunges beneficial for women?
(22:26) Low-volume marathon training for women
(31:39) Creatine for women: benefits and proper usage
(38:59) 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!
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