Generic protein advice can sound simple, but for ambitious active women and runners in perimenopause, it misses what our female body actually needs.

In this episode, Louise Valentine, a leading expert for perimenopausal active women and runners, challenges the recommendation of eating 100 grams of protein per day and explains why protein needs should reflect our unique body weight, training volume, recovery demands, hormonal shifts, and body composition goals. She discusses how active women, especially runners and endurance athletes, often require more protein to support muscle, hormones, stress resilience, injury prevention, and recovery.

Louise also breaks down the importance of protein timing, post-workout fueling, pairing protein with carbohydrates, and spreading protein intake throughout the day rather than relying on large servings. She shares practical examples for breakfast, snacks, and meals while emphasizing that nutrition should adjust as training and goals change.

The bigger takeaway: It's time to ditch one-size-fits-all nutrition rules. Your fueling strategy should support your activity level, recovery, hormones, and long-term health, not just hit a generic number. When we want optimal results to thrive and not just survive as active women, it takes a much more specific, female-specific science-backed, and logic-driven approach.

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

Check out my FullScript here where you can see curated supplement picks under “Collection” to address specific concerns & save 25%! 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
(3:01) Why 100 grams of protein may fall short
(5:36) Problems with generalized nutrition advice
(8:20) Choosing better sources of fiber
(13:52) Protein needs based on body weight
(15:31) Protein for fat loss and body recomposition
(16:17) Post-workout protein and nutrient timing
(19:40) Building a higher-protein breakfast
(21:28) Pairing protein and carbohydrates
(25:42) Why protein pacing matters
(29:10) Spreading protein throughout the day
(36:33) Active women have different fueling needs
(39:22) A starting point for daily protein intake
(39:41) Using BUN as one piece of context
(42:39) 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.