#56 - How to Come Back From RED-S, Lost Periods & Fat Loss Without Regaining Fat

Maximizing Fitness, Physique & Running Through Perimenopause

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In this episode, Louise and Amy address a deeply personal and relatable question from one podcast listener, “R,” who is navigating the complex challenges of fitness, fat loss and hormone balance during perimenopause. She opens up about her struggle with symptoms after hormone damage due to fasting, having achieved fat loss but unfortunately alongside muscle loss, energy depletion and the loss of her menstrual cycle—all while managing a highly active lifestyle.
Get ready to learn how to come back strong without misleading and outdated advice!

Louise, as one of the world’s leading health, fitness and performance experts, together with co-practitioner Amy, take a thoughtful and holistic approach to understanding the root causes behind these issues, diving into the physiological shifts that occur during perimenopause and how they impact overall health. From the science of hormonal changes to the role of nutrition, exercise and stress management, we explore practical strategies tailored to help “R” restore her health, build strength and feel empowered in her body again. Whether you’re in a similar season of life or supporting someone who is, this episode is packed with insights and actionable tips to inspire confidence, balance and the art of coming back strong to feel, look and perform your best at ANY age!

Episode Highlights:
(0:00) Intro
(4:16) Building a supportive community: why connection matters in fitness and health
(9:27) R's story: weight loss, muscle depletion, and navigating perimenopause
(12:10) The hidden dangers of extreme dieting and fast weight loss for women
(18:24) Strategic nutrition: titrating calories and balancing hormones
(28:08) The role of supplementation and how a multivitamin supports recovery
(34:14) Busting fitness myths: less cardio, more strength for women over 40
(44:34) Customizing your fitness and nutrition plan to fit your body and goals
(48:44) 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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