High Performance Health

She more than doubled her HRV in under a decade, and the behaviour that moved it most was not training, supplements or sleep duration, but going to bed and waking at the same time. This week I sat down with Global Head of Human Performance at WHOOP and author of Aligned, Dr Kristen Holmes, to unpack why sleep-wake consistency is the foundation of a resilient nervous system in midlife. WHAT YOU WILL LEARN - Why is sleep-wake consistency a stronger predictor of mortality and disease than how long you sleep? - How does the contrast between your day and your night affect the severity of menopause symptoms? - What is the physiological sigh, and why did it outperform other anxiety-reducing techniques in the research? - Can you really raise your HRV, and how much of it is genetic rather than modifiable? - Why does eating late at night suppress both sleep quality and overnight recovery? - Why do unresolved trauma and an outcome-driven identity keep your nervous system stuck in fight or flight? TIMESTAMPS 00:00 The One Behaviour That Steadies a Midlife Nervous System 09:12 Why Day and Night Contrast Predicts Milder Menopause Symptoms 17:21 The Physiological Sigh, Winter Light and Why Late Meals Wreck Recovery 26:44 Data or Intuition: Using Your Numbers Without Becoming Obsessed 34:54 The Five Habits Behind a Doubled HRV 44:11 Falling Asleep at the Wheel: The Crash That Rebuilt Her Life 52:30 Unresolved Trauma, Fear and an Identity Wrapped Around Outcomes 01:00:53 Living by Your Values When Willpower Runs Out VALUABLE RESOURCES Aligned: The Data-driven Guide to Performance, Recovery, and Human Potential by Dr Kristen Holmes: https://www.penguin.co.uk/books/468591/aligned-by-holmes-kristen/9781529146981 Explore Dr Kristen's work: https://drkristenholmes.com/ Track your recovery with WHOOP: https://www.whoop.com/ A BIG thank you to our sponsor who makes the show possible: • MitoQ - Support your cells at the source with MitoQ NAD+ Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus 👉 https://www.mitoq.com and use code ANGELA for 10% off your first order. ABOUT THE GUEST Dr Kristen Holmes is Global Head of Human Performance and Principal Scientist at WHOOP, where she studies how sleep, circadian alignment and recovery shape performance. A former US National Field Hockey Team player and one of the most successful coaches in Ivy League history, she holds a PhD and is the author of Aligned, a data-driven guide to recovery and human potential.  Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  👉 https://academy.angelafosterperformance.com/10-habits-optin-page ▶️ Watch Next: Why Women Over 40 Can't Lose Belly Fat (And Why More Exercise Makes It Worse) | Dr. Erin Kinney https://youtu.be/Mi5F3U2gHR8 Dr. Robin Berzin: Why Perimenopausal Women Start HRT Too Late and When the Research Says to Start https://youtu.be/KCyc2-aY0kg 👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance #angelaFoster #HighPerformanceHealth #WomensHealth #Longevity

Your heart is ageing faster than you think. It stiffens between 35 and 50, and shrinks between 50 and 65. For years this was written off as an unavoidable part of getting older. It isn't.The right type of exercise has been shown to reverse almost 20 years of cardiac ageing, and it takes far less time than you've been told. If you're exercising more than ever but still feel exhausted, or pouring hours into cardio with nothing to show for it, this episode explains what's really happening in your heart, your mitochondria and your metabolism after 40, and the exact way to train smarter, not longer. WHAT YOU'LL LEARN - Why is my heart ageing faster after 40 and can I reverse it? - Why do I feel tired but wired in perimenopause? - What is metabolic flexibility and why do I lose it after 40? - How little zone two exercise do I actually need to see results? - What is the Norwegian 4x4 protocol and is it safe for women over 40? - Do I really need 10,000 steps a day? - How do squats after meals improve blood sugar and lower mortality risk? TIMESTAMPS 00:00 Your Heart Is Ageing Faster Than You Think (and How to Reverse It) 02:00 The Five Heart Rate Zones Explained, From Recovery Walks to VO2 Max 06:32 Tired But Wired? How HRV and Your Mitochondria Drive Energy in Perimenopause 10:32 How Little Zone Two You Actually Need for Insulin Sensitivity and Stamina 12:57 The Study That Made Sedentary Hearts 20 Years Younger 15:11 The Norwegian 4x4: 40 Minutes for Extraordinary Heart Gains (Plus Why Cortisol Isn't the Enemy) 18:19 Don't Start Here If You're Burnt Out: Rebuild Your Capacity First 20:46 Movement Snacks, Squats and the Truth About 10,000 Steps 23:46 Your Sustainable Weekly Framework in Just 3.5% of Your Time Want to go deeper? Start here:Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.  https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com  Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women - https://academy.angelafosterperformance.com/creatine-guide️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  https://academy.angelafosterperformance.com/10-habits-optin-pageAbout Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife.This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips:Instagram: @angelasfosterFacebook: @AngelaFosterPerformance

Naturopathic doctor and author of The Cortisol Cure, Dr. Erin Kinney, explains why cortisol isn't the villain we think it is, but a "fix it" hormone you earn through rest and spend through everything else. She unpacks why decades of overspending leave midlife women with a depleted account, why that stubborn belly fat took years to build via insulin resistance, and why the instinct to push harder with more cardio and fewer calories only drains you further. WHAT YOU'LL LEARN - Why cortisol is your "fix it" hormone, not just a stress villain - Why your midlife belly fat took years to build, and why you need cortisol to lose it - How the body robs your sex hormones, then floods you with tired-but-wired adrenaline - Why pushing harder with more cardio and fewer calories backfires - How to tell your account is overdrawn, from morning fatigue to crashing after workouts - Why building muscle, not cardio, is the top lever for flipping insulin resistance - Which everyday activities are secretly a spend versus a deposit - Which adaptogens and nutrients refill the account, and why carbs matter more than you think TIMESTAMPS 00:00 - The Cortisol Bank Account: Why Midlife Leaves You Overdrawn When You Need It Most 08:00 - Why Your Belly Fat Took Years to Build: Insulin Resistance, Low Cortisol & Why You Can't Burn It 16:11 - HRT, Thyroid & the Signs Your Account Has Hit Zero: Fatigue, Caffeine and Crashing After Workouts 20:24 - Why More Cardio Is a Mistake: Building Muscle to Flip Insulin Resistance & Your Two Nervous System Muscles 28:36 - Adaptogens & the Brain's Off Button: Ashwagandha, Rhodiola, Magnesium and What Actually Calms You Down 38:26 - Morning Workouts, Carbs Without Fear & Learning to Work With Your Seasons 44:05 - Training Your Nervous System: HRV, Meditation as a Skill and Going to Bed Before Midnight VALUABLE RESOURCES - Dr. Erin Kinney's new book: The Cortisol Cure A different way to think about stress, built around the cortisol bank account, with a Cortisol Debt Assessment to score where your account stands. - Take the Cortisol Debt Score assessment: https://www.drerinkinney.com/the-cortisol-debt-score - Follow Dr Erin Kinney on Instagram: https://www.instagram.com/drkinney - Subscribe to Dr Kinney on YouTube: https://www.youtube.com/@DrKinney A BIG thank you to our sponsor who make the show possible: AlgaeCal Plus - supports bone density in midlife. It’s plant-based calcium from ocean algae and one of the only supplements clinically shown to increase bone mineral density when used consistently.  👉  https://checkout.algaecal.com/ANGELA for your exclusive 10% discount (discount automatically applied at checkout). ABOUT THE GUEST Dr. Erin Kinney is a naturopathic doctor, speaker, and author of The Cortisol Cure. She helps high-achieving women understand and rebalance their stress physiology through her cortisol bank account framework, treating patients in clinical practice and reaching a wider audience through her book, her Cortisol Cure community, and The Dr Kinney Show podcast. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what's actually happening in your body, and how to fix it 👉 https://biosyncing.scoreapp.com 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days👉 https://www.highperformance-health.com 💌 Fresh Start Sundays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗 The Ultimate Guide to Creatine for Women 👉 https://academy.angelafosterperformance.com/creatine-guide ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause 👉 https://academy.angelafosterperformance.com/10-habits-optin-page 👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity, so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster Facebook: https://www.facebook.com/AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #Cortisol #StressManagement #Longevity #HealthyAgeing

The 3 Best Supplements for Mitochondria, Energy & Longevity in Menopause Get my free Longevity Stack Masterclass and Supplement Guide for women to learn how to build a personalised supplement stack: https://academy.angelafosterperformance.com/free-longevity-stack-masterclass In this episode, Angela explains how mitochondria produce energy, why mitochondrial function can become less efficient with age and hormonal change, and the three advanced supplements she personally uses as part of her longevity strategy: NAD precursors, urolithin A and MitoQ. You’ll discover how each targets a different aspect of mitochondrial health — energy production, mitochondrial renewal and protection against oxidative stress — and why supplements work best when layered on top of the fundamentals of sleep, nutrition, exercise, cardiovascular fitness, stress management and, where appropriate, optimising hormones. KEY TAKEAWAYS Why Energy Can Change in Menopause — Declining oestrogen can influence mitochondrial biogenesis and the efficiency of cellular energy production. NAD for Cellular Energy — NAD plays a critical role in helping mitochondria convert food and oxygen into ATP, the energy currency of your cells. Urolithin A for Mitochondrial Renewal — Urolithin A supports mitophagy, the body’s natural process for clearing damaged mitochondria and making room for healthier ones. MitoQ for Mitochondrial Protection — MitoQ is designed to reach the mitochondria directly and help protect them against oxidative stress generated during energy production. TIMESTAMPS AND KEY TOPICS 01:38 — Three different ways to support mitochondrial health 02:50 — Supplement #1: NAD and cellular energy production 04:10 — Supplement #2: Urolithin A and mitophagy 06:22 — Supplement #3: MitoQ and oxidative stress 08:01 — Why supplements should come after the foundations 08:16 — Angela’s longevity supplement protocol and free masterclass Want to go deeper? Start here:Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com  Fresh Start Sunday NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women - https://academy.angelafosterperformance.com/creatine-guide️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  https://academy.angelafosterperformance.com/10-habits-optin-pageAbout Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.The old playbook stops working in midlife.This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips:Instagram: @angelasfosterFacebook: @AngelaFosterPerformance

ZOE nutritionist Dr. Federica Amati explains why basal metabolic rate barely changes in perimenopause, but postprandial metabolism does, glucose, fat, insulin, and inflammation stay elevated longer after meals, partly via gut microbiome shifts. She unpacks why "thin" can mask sarcopenic obesity, why calorie labels carry ~20% error, why a nutrient-dense breakfast curbs cravings, and why a 70,000-woman ZOE study saw a 35% symptom drop from diet changes alone. WHAT YOU'LL LEARN - Why basal metabolic rate isn't the problem in perimenopause, but postprandial metabolism is - What's actually driving new midsection fat storage as estrogen declines - Why calorie counting fails as a long-term strategy, from label error to the food matrix effect - How satiety hormones like GLP-1, PYY, and GIP shift after menopause, and why breakfast is the highest-leverage meal of the day - Why looking thin doesn't mean you're metabolically healthy, and what sarcopenic obesity reveals about muscle as an organ - What HRT actually changes about your metabolism, muscle mass, and visceral fat, and what it doesn't - How a 70,000-woman study found a 35% drop in menopause symptoms from diet changes alone, and why brain fog improved most TIMESTAMPS 00:00 – Intro 08:00 – Inside ZOE's Age-Matched Study: Why Postprandial Metabolism Shifts After Menopause 16:00 – Same Meal, Different Response: Satiety Hormones, Carb Cravings & Why Under-Eating Backfires 25:00 – Weight Set Point, Calorie Quality & the Sarcopenic Obesity Trap 34:00 – Why Calorie Counting Fails: Label Error, Nutrient Absorption & the Food Matrix Effect 40:00 – The 70,000-Woman Study: A 35% Symptom Drop From Diet Alone (and Why Breakfast Matters Most) 45:00 – What HRT Actually Does (and Doesn't Do) for Metabolism, Muscle & Visceral Fat 52:00 – Building Your Metabolic Buffer Before Menopause in an Obesogenic World VALUABLE RESOURCES Dr Federica Amati's new book: The Appetite ResetHow appetite really works, what GLP-1 medications are actually doing in the body, and how to eat to support your natural appetite signals, on medication or not.👉https://www.penguin.co.uk/books/482823/the-appetite-reset-by-amati-dr-federica/9780241833209 Follow Dr Federica Amati on Instagram: https://www.instagram.com/dr.fede.amati/ ABOUT THE GUEST Dr Federica Amati is a medical scientist, Association for Nutrition registered nutritionist, and Head Nutritionist at Zoe, where she leads research on nutrition, gut health and disease prevention across the life course. She holds a PhD in Clinical Medicine Research from Imperial College London, where she also teaches, alongside a Master's in Public Health and a background spanning pharmacology and clinical nutrition. She runs a clinical practice with Well Founded Health, a concierge medical company. Want to go deeper? Start here: 💌 Fresh Start Sundays NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide.👉 https://angelafosterperformance.com/ 🌸 The 21-Day Hormone ResetDoing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.👉 https://www.highperformance-health.com/ 🥗 The Ultimate Guide to Creatine for Women👉 https://academy.angelafosterperformance.com/ ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause👉 https://academy.angelafosterperformance.com/ About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow Angela for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance/

Get my free Longevity Stack Masterclass and Supplement Guide for women to learn how to build a personalised supplement stack: https://academy.angelafosterperformance.com/free-longevity-stack-masterclass If I were starting over at 40, five supplements would form my foundation: magnesium (and which forms support brain, sleep and heart), omega-3 dosed to an 8–12% index, vitamin D3 with K2 to steer calcium into bone, not arteries, creatine at 3–5g (more for bone), and glycine for collagen, glutathione and sleep. I cover the doses, why testing beats guessing, and why supplements only come third - after food, strength and sleep. What you’ll learn: Which single supplement I'd keep if I had to give up every other one — and why How the different forms of magnesium map to brain, sleep and cardiovascular support Why your omega-3 index matters far more than how many capsules you swallow What vitamin K2 actually does that makes taking vitamin D3 on its own a mistake Why creatine isn't just for building muscle, and what it does for your brain and bones How glycine quietly supports collagen, glutathione and deeper sleep as you age Why loading up on supplements can age you faster, and the food-first order that doesn't Timestamps: 00:00 - The 5 Supplements I'd Take If I Started Over at 40 01:15 - Magnesium: The One I'd Keep, Plus Forms for Brain, Sleep and Heart 03:15 - Omega-3 for Inflammation, Brain Health and Your Omega-3 Index 04:45 - Vitamin D3 With K2: Immunity, Muscle and Directing Calcium to Bone 06:15 - Creatine for Muscle, Brain and Bone Strength in Midlife 07:45 - Glycine: Collagen, Glutathione and Deeper Sleep 09:00 - Recap, Food-First Philosophy and the Advanced Supplements Coming Next Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women - https://academy.angelafosterperformance.com/creatine-guide ️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  https://academy.angelafosterperformance.com/10-habits-optin-page About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

If you're training hard, eating well, and still watching your waist thicken, I want you to hear this: you are not lazy, and your metabolism is not broken. Something else is going on, and once you see it, belly fat stops feeling like a mystery you can't crack. So I called in four people I trust most on this, Ben Azadi, Dr Sarah Berry, Cynthia Thurlow, and Mary Claire Haver. Together we get into why cortisol parks fat right around your middle, how losing estrogen quietly reroutes fat from your hips to your belly, and why the exact same meal spikes your blood sugar far more after menopause than it did before. We go deep on the pieces most women never get told about, the muscle you're losing, the gut and estrobolome shifts, and the insulin exposure that makes this fat feel so stubborn. Then I hand you the fix. My five levers, in the order that actually works, from breaking up long sitting to resistance training, smart HIIT, whole-food carbs, and protecting your sleep and stress. And I tell you honestly where fasted training helps and where it just becomes another way to punish yourself. If you're a busy woman over 40 who's done with "eat less, move more" and wants to know which lever your body needs first, this one's for you. WHAT YOU WILL LEARN - Does cortisol cause belly fat in women over 40? - Why does fat move to your belly during menopause? - Is menopause belly fat caused by a slow metabolism? - What is visceral fat and why is it dangerous? - Can you gain visceral fat even if the scale doesn't move? - Why do post-menopausal women have higher blood sugar spikes? - How does insulin resistance drive stubborn belly fat? - Does the gut microbiome affect body composition in midlife? - How does breaking up sitting improve insulin sensitivity? - Does resistance training help you lose belly fat after 40? - Does HIIT reduce abdominal fat in women? - Does fasted training help burn visceral fat? TIMESTAMPS - 00:00 Why Cortisol Drives Stubborn Belly Fat In Women Over 35 - 03:00 Insulin Resistance, Estrogen Loss And Why Menopause Moves Fat To Your Belly - 09:44 How Muscle Loss And Your Gut Control Midlife Body Composition - 16:11 Why Menopause Belly Fat Is Dangerous And How To Shift Visceral Fat - 17:59 The 5 Levers To Lose Midlife Belly Fat Without A Broken MetabolismVALUABLE RESOURCES Timeline - Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  👉 https://academy.angelafosterperformance.com/10-habits-optin-page 👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing

1 in 2 women over 50 will break a bone, and the scariest part is you won't feel it happening. Bone loss is silent, it speeds up in perimenopause and menopause, and by the time there's a warning sign, it's often a fracture. But weaker bones are NOT just an inevitable part of aging. In this video, Angela Foster breaks down the 3 pillars every woman needs to build stronger bones, protect against fractures, and stay strong and independent for decades with the exact, evidence-based way to put each one into practice. You'll learn: - Why your bones lose density in perimenopause - and how to reverse the trend - The single most important type of exercise for bone strength (and how heavy you actually need to lift) - How to "earn the right to jump" - the safe way to add impact training without injuring your tendons - Why walking, weighted vests, and mini-trampolines aren't enough on their own - The 4 nutrients your bones need - and how much protein to eat per day - The simple tests Angela uses with her clients to check they're on track TIMESTAMPS 00:00 - Why 1 in 2 women break a bone (and why you won't feel it) 01:37 - What's really happening to your bones in perimenopause 04:02 - Pillar 1: Strength training. How heavy should you actually lift? 08:58 - Pillar 2: Impact training. How to earn the right to jump (safe progression) 13:40 - Pillar 3: Nutrition - protein for bone health 15:00 - Calcium, vitamin D & K2: what you really need Strong bones aren't built by one workout, one supplement, or one meal. They're built by the choices you make consistently, over years. Pick one pillar and start this week. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women - https://academy.angelafosterperformance.com/creatine-guide ️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  https://academy.angelafosterperformance.com/10-habits-optin-page About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

Somewhere in your late 30s and 40s, everything you used to do stops working. The energy drains, the middle thickens, the sleep gets lighter, and your sharpness goes fuzzy. Here is what almost no one tells you: this is not you failing at willpower. Most of the longevity advice you have been handed was built on male data and biohacker experiments, and it was never designed for a woman in midlife. In this longevity masterclass, I bring together four of the most respected voices in health and longevity, Dr Stacy Sims, Dr Gabrielle Lyon, Liz Earle, and Professor Valter Longo, to cut through the noise on what actually moves the needle.I also share my Longevity 7, the seven simple, sustainable changes that took me from being hospitalised with double pneumonia at 38 to a biological age over 20 years younger than my actual age, with an elite VO2 max and the bone density of a 25 year old. This is a practical, physiology first masterclass for high performing women who are done with generic wellness advice and want to build a body that stays strong, sharp, and energised for decades. WHAT YOU WILL LEARN - Why is most longevity advice wrong for women over 40? - What are the foundations of longevity that actually matter? - Is sleep consistency more important than sleep duration? - How much protein do women over 40 really need? - Can eating more protein damage your kidneys? - What are exercise snacks and do they raise VO2 max? - How do you build muscle and slow aging in midlife? - Why does plant diversity matter for gut health and inflammation? - Do omega 3s protect your brain and mood as you age? - Does morning sunlight help your skin make collagen? - Is sunscreen blocking your vitamin D? - What is the fasting mimicking diet and how often should you do it? TIMESTAMPS- 00:00 The Longevity Mistake Women Make, Why Male-Data Advice Fails And How She Reversed Her Biological Age 20 Years - 06:45 The Longevity 7 Pillars: Daily Movement, Protein And Plant Diversity, Omega-3s, Sleep Consistency, Purpose And Nature - 17:45 Building Muscle For Longevity, Diet Vs Exercise, How Much Protein You Need And Debunking The Kidney Myth - 23:10 Does Sunscreen Block Vitamin D, The SPF Myth And How Morning Light Builds Collagen For Longevity - 31:45 The Longevity Diet For Your Ancestry, Fasting Mimicking For Autophagy And The Simplest Fasting Window That WorksVALUABLE RESOURCES A BIG thank you to our sponsor who make the show possible: • Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership https://www.getstride.com/angela/ for 10% off  Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  👉 https://academy.angelafosterperformance.com/10-habits-optin-page 👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing

You already know your energy crashes in midlife, but did you know it's tied to your mitochondria and estrogen? In this clip, Liz Earle breaks down the surprising at-home and outdoor habits, including a totally free one, that support cellular energy and may help calm inflammation and cortisol. If you're constantly fatigued and looking for science-backed (not gimmicky) ways to support your hormones, this one's for you. What You'll Learn Mineralise Your Morning Water — Adding minerals to your morning hydration may help replace electrolytes and trace minerals, particularly if you drink reverse osmosis or distilled water. Get Natural Morning Light — Early daylight is one of the fundamental environmental signals that supports your circadian rhythm, energy and mitochondrial function. Explore Trace Minerals — Fulvic minerals and shilajit as sources of trace minerals and why quality and sourcing matter. Reconnect With the Earth — Going barefoot outside combines morning light with grounding, an emerging area of research around stress and inflammation. Focus on the Fundamentals — Before chasing complex protocols, prioritise the basics your body consistently needs: light, hydration, minerals and time outdoors. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com  Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com  Fresh Start Sundays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/  The Ultimate Guide to Creatine for Women https://academy.angelafosterperformance.com/creatine-guide  10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause https://academy.angelafosterperformance.com/10-habits-optin-page   About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity, so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance

Labs read "normal" but you're gaining midsection weight, foggy and running at 70%? Your thyroid - not just perimenopause - may be the missing variable. Dr. Amie Hornaman explains why TSH alone misses the picture, how elevated reverse T3 "pools" and blocks T3 at the cell even when free T3 looks optimal, and why roughly 98% of women don't thrive on T4-only. She links falling progesterone, rising thyroid-binding globulin, low ferritin and the "thyropause" hitting 80-90% of women over 40. WHAT YOU'LL LEARN Why a "normal" TSH can completely miss a thyroid problem - and the five markers that actually reveal what's happening What reverse T3 "pooling" is, and how it blocks active thyroid hormone at the cell even when your free T3 looks optimal Why roughly 98% of women stop thriving on T4-only medication once they're past 40 How falling progesterone drives estrogen dominance, raises thyroid binding globulin, and quietly strands thyroid hormone before it reaches the cell What "thyropause" is, why it hits 80-90% of women over 40, and how it overlaps with the perimenopause symptoms you're blaming instead Why testosterone acts as armor against autoimmunity - and what its decline switches on How low ferritin, insulin resistance and cortisol compound thyroid-driven fatigue and stubborn belly fat TIMESTAMPS 00:00 - Intro: Why Midlife Women Go Undiagnosed & the Full Thyroid Panel Doctors Skip (TSH, Free T3/T4, Reverse T3, Antibodies)09:46 - Reverse T3 "Pooling," Why T4-Only Fails Most Women & What Actually Drives High Reverse T317:28 - How HRT, Progesterone Loss & Low Ferritin Hit Your Thyroid - Plus the "Thyropause" Switch22:09 - Core Thyroid Nutrients, Iodine Dosing Do's & Don'ts, and How to Actually Fix Low Iron40:14 - High Antibodies and Still Optimized? Hashimoto's Triggers & Protecting Your Thyroid45:40 - Midlife Belly Fat & Bloating: Root Causes, Smart Testing Order & the Gut-Healing Myth53:12 - Thyropause & Lean Athletes: Why Most Women Over 40 Get Hit - Plus The Thyroid Fix Book VALUABLE RESOURCES The Thyroid Fix (Dr. Amie's book) https://thyroidfixbook.com/ Dr. Amie Hornaman's website / book a call https://dramie.com/ Fixxr Supplements (Dr. Amie's line, incl. iodine) https://dramiehornaman.com/collections/supplements Follow Dr. Amie on Instagram https://www.instagram.com/dramiehornaman/ Thanks to my sponsor, Eight Sleep Sleep cooler, recover faster. The Eight Sleep Pod pre-cools your bed and adjusts all night for deeper sleep - dual-zone, so you and your partner each get your own temp. 👉 https://www.eightsleep.com/hph - code ANGELA for up to £350 off. 30-night trial.  ABOUT THE GUEST Dr. Amie Hornaman, known worldwide as "The Thyroid Fixer," holds a doctorate in clinical nutrition and functional medicine and is the founder of the Advanced Thyroid and Hormone Clinic, a telehealth practice serving patients across all 50 US states. A fitness model turned functional-medicine doctor, her work grew out of her own years of misdiagnosis and dismissed symptoms - the experience behind her mission to help women decode their labs and get optimal, not merely "normal," thyroid care. She hosts the top-rated Thyroid Fixer Podcast and created the Fixxr supplement line. Her latest book, The Thyroid Fix, is a no-nonsense handbook on testing, dosing, and self-advocacy for the underdiagnosed thyroid epidemic in women. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body - and how to fix it. 👉 https://biosyncing.scoreapp.com  🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com  💌 Fresh Start Sundays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/  🥗 The Ultimate Guide to Creatine for Women 👉 https://academy.angelafosterperformance.com/creatine-guide  ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause 👉 https://academy.angelafosterperformance.com/10-habits-optin-page   👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity, so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Longevity #HealthyAgeing

For years, I did everything I was told would help me stay lean. I trained hard, ate well, and stayed consistent but after 50, my body stopped responding the way it used to. In this episode, I'm sharing the 7 changes that helped me get my flat stomach back at 50 and completely changed how I think about training, nutrition, recovery, and metabolism in midlife. I didn't find a magic supplement or a quick fix. Instead, I made evidence-based changes that helped me build lean muscle, improve my metabolic health, recover better, and finally achieve the body composition I was working so hard for. If you're a woman over 40 or 50 who's training consistently but not seeing the results you want, I hope these seven changes give you a new perspective and practical strategies you can start applying today. What You'll Learn Why changing my strength training approach transformed my body composition. How short sprint intervals helped improve my fitness and reveal more muscle definition. Why progressive core training matters for a stronger, more defined midsection. The role recovery, HRV and sleep play in fat loss and metabolic health. Why strategically timing carbohydrates after training improved my results. How focusing on building lean muscle instead of simply losing fat changed everything. Why spending more time outdoors may support your metabolism, recovery and long-term health. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com  Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com  Fresh Start Sundays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/  The Ultimate Guide to Creatine for Women https://academy.angelafosterperformance.com/creatine-guide  10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause https://academy.angelafosterperformance.com/10-habits-optin-page   About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity, so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance

Longevity expert Dr Florence Comite joins me to explain why testosterone, not estrogen, drives body composition and ageing in midlife women. Decline isn't inevitable, it's programmable. She unpacks why low testosterone is likely behind your belly fat, brain fog and low energy from your 30s on, why only a third of us should fast, and the five biomarkers your doctor probably isn't checking fasting glucose, HbA1c, fasting insulin, cholesterol risk ratio and free testosterone that predict where your health span is headed. WHAT YOU'LL LEARN - Why testosterone (which women carry in larger amounts than estrogen) starts declining in your 30s - and how its fall drives the belly fat, brain fog and low energy that leave you feeling not like yourself - What "I don't feel like myself anymore" is actually signaling beneath the surface - How cortisol quietly drives the anxiety-out-of-nowhere, the 2am wake-ups and the stubborn weight around your middle - Why only a third of women should fast, and the 3-hour glucose test that tells you which third you're in - The five biomarkers your doctor probably isn't checking, and what they reveal about your risk of diabetes, heart disease and where your health span is headed TIMESTAMPS 00:00 Intro: Why You Don't Feel Like Yourself After 35 - Peak Health, Testosterone Decline & the 30s Shift 05:52 - Perimenopause, Cortisol & Anxiety Out of Nowhere: Belly Fat, Sleep and the Caregiver Load 13:28 - Wearables, CGM & the Fasting Third/Third/Third: Measuring How Your Body Really Ages 20:11 - Who Should Actually Fast: The 3-Hour Glucose Test, Protein at Every Meal & the Oatmeal Trap 27:00 - Testosterone for Body Composition & Energy: UK Access, the 2024 Study & Protein for Muscle 33:46 - The 5 Biomarkers That Predict How You Age - Plus the 7 Patterns of Health Decline 39:37 - Decade by Decade for Women vs Men: Bone Loss, Osteoporosis, Andropause & Owning Your Healthspan VALUABLE RESOURCES - Invincible (Dr Comite's new book): https://www.penguin.co.uk/books/475986/invincible-by-comite-florence/9781529977066  - Dr Florence Comite's website: https://www.comitemd.com/  - Follow Dr Comite on Instagram: https://www.instagram.com/drflorencecomite/  AlgaeCal Plus*‡: Science-backed supplements designed to support healthy aging👉 http://algaecal.info/angela-foster *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. ‡Results consistent with clinical trials. Individual results vs clinical results may vary. ABOUT THE GUEST Dr Florence Comite is a clinician-scientist, endocrinologist and global authority on healthy longevity, and founder of the Comite Center for Precision Medicine & Healthy Longevity in New York, Palo Alto and Miami Beach. Known for her Nof1™ precision approach, built on hormones, metabolism and wearable data, she helps patients detect, predict and reverse biological ageing. She's a New York Times bestselling author, most recently of Invincible: Defy Your Genetic Destiny to Live Better, Longer. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com  🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com  💌 Fresh Start Sundays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/  🥗 The Ultimate Guide to Creatine for Women 👉 https://academy.angelafosterperformance.com/creatine-guide  ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause 👉 https://academy.angelafosterperformance.com/10-habits-optin-page   👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity, so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Longevity #HealthyAgeing

Lowering ApoB and non-HDL cholesterol starts with improving how your body clears cholesterol. Michelle recommends reducing saturated fat, replacing it with healthy unsaturated fats, gradually increasing soluble fibre, staying well hydrated, and supporting gut health. As oestrogen declines in perimenopause, maintaining nitric oxide production and healthy blood vessels also becomes increasingly important. KEY TAKEAWAYS Reduce saturated fat intake. Replace with omega-3-rich and other unsaturated fats. Increase fibre gradually to avoid bloating. Prioritise soluble fibre (oats, raspberries, chia seeds). Stay hydrated to support cholesterol excretion. Support nitric oxide production with foods like beets and leafy greens. Maintain gut health to support both heart health and fibre tolerance. Want to go deeper? Start here: Fresh Start Sundays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The 21-Day Hormone Reset Doing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it. https://www.highperformance-health.com/ The Ultimate Guide to Creatine for Women https://academy.angelafosterperformance.com/ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause https://academy.angelafosterperformance.com/ About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow Angela for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

Olympic medalist turned health-tech founder Andrew Steele says the problem isn't you: it's that "normal" and "optimal" are two different things. In this episode, he breaks down how DNA, microbiome, and blood testing expose what's really behind your fatigue, brain fog, and bloating. And why one test, one time, will never tell you the full story. WHAT YOU'LL LEARN -       Why small, consistent daily habits move the needle on longevity more than big lifestyle overhauls -       How the ACTN3 gene explains why "average" training and health advice doesn't work for everyone -       What DNA methylation is, and why taking more B vitamins can backfire if you have an MTHFR variant -       Why "normal" bloodwork isn't the same as optimal health -       How the PhenoAge biological age test measures how fast you're really aging -       Why bloating and brain fog in midlife women are often linked to the estrobolome and gut bacteria -       Why microbiome and blood testing needs to be repeated over time, not done once -       The best way to prepare for accurate blood and microbiome test results -       The three biomarkers Andrew recommends testing first: methylation, gut-brain axis, and ApoB -       Why wearables alone can't give you the full picture of your health -       How Stride is integrating oral microbiome testing and wearable data -       Why data and dashboards alone don't change behavior without human coaching -       What's inside Stride's ST01 liposomal multivitamin and why it's formulated around methylation   TIMESTAMPS 00:00 Small Daily Habits, Genetics And The ACTN3 Gene Story 09:35 DNA Methylation, MTHFR And Why More B Vitamins Isn't Always The Fix 13:15 Why "Normal" Bloodwork Isn't Optimal, And The Biological Age Test 20:45 The Gut-Hormone Link In Midlife Women, And Why You Need To Retest 31:00 How To Get Accurate Results, And The 3 Biomarkers Worth Testing 36:45 The Future Of Health Tracking: Wearables, Oral Microbiome And Multiomics 40:30 Stride Membership Availability And Discount Code 43:45 Why Data Alone Won't Change Your Health Without Human Coaching 46:30 Inside Stride's ST01 Supplement, And Final Thoughts On Aging Well VALUABLE RESOURCES A BIG thank you to our sponsor who make the show possible: • Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership  https://www.getstride.com/angela/ for 10% off  -       Follow Andrew on Instagram: https://www.instagram.com/andrewsteele/  ABOUT THE GUEST   Andrew Steele is a former Olympic medalist sprinter turned genomics entrepreneur. He co-founded DNAFit in 2013 and has spent over a decade building consumer genomics, microbiome, and blood-testing products. He is now the founder of Stride, a multi-omic health platform combining DNA, microbiome, and blood testing with in-house practitioner consultations to help people move from "normal" to optimal health. Want to go deeper? Start here: 💌 Fresh Start Sundays NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🌸 The 21-Day Hormone ResetDoing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it. 👉 https://www.highperformance-health.com/ 🥗 The Ultimate Guide to Creatine for Women👉 https://academy.angelafosterperformance.com/ ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause👉 https://academy.angelafosterperformance.com/ 👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow Angela for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing

Feeling like your brain just isn't running at 100% anymore? You're not imagining it and it's not a discipline problem. In this video, I break down the real science behind why focus, memory, and mental sharpness decline in your 40s and beyond and the exact protocol I use to get it back. You'll learn about a critical brain molecule that starts declining with age, why women are especially affected by it, and the 4 most common mistakes that are quietly keeping your brain performance low (yes, even if you're already "doing everything right"). Then I walk you through my complete 7-step protocol - covering exercise intensity, targeted supplementation, specific foods, cognitive pacing, meditation, heat therapy, and sleep, all backed by research, all things you can start doing today. In this video: Why brain fog and slower thinking happen after 40 The molecule behind focus, memory, and mood, and why it drops with age 4 mistakes that are silently lowering your brain performance My full 7-step protocol to rebuild focus, memory, and mental energy The exact exercise, nutrition, and recovery habits that move the needle fastest Want to go deeper? Start here: 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperforman... ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  👉 https://academy.angelafosterperforman... ▶️ Watch Next: Continue learning with these empowering conversations: Dr. Gabrielle Lyon on Women's Metabolism, Muscle and Midlife Health    • How to Build Muscle and Boost Metabolism i...   Dr. Darren Candow on Creatine, Muscles and Bone Health    • Why Creatine Could Change Everything for W...   👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: @angelasfoster  Facebook: @AngelaFosterPerformance

Metabolic flexibility expert Ben Azadi joins me to explain why cortisol, not diet alone, drives stubborn belly fat in midlife women. WHAT YOU'LL LEARN Why cortisol, not just diet, is the real driver of stubborn belly and visceral fat in women over 35 What role carbohydrates actually play in lowering cortisol load and supporting recovery Why the three hours before bed matter more for fat loss than your workout window How to time fasted workouts around your menstrual cycle for the best hormonal response Why sleep, steps and sunlight need to come before any diet or fasting protocol How increasing protein and building muscle mass changes your insulin sensitivity What's really causing your bloating, and why it may have nothing to do with your gut TIMESTAMPS 00:00 Metabolic Flexibility, Cortisol Belly Fat And The Overnight Fat-Burning Sleep Window 10:08 Fasted Training By Menstrual Cycle, Sleep Foundations And Building Muscle For Insulin Sensitivity 20:55 Why Stress Causes Bloating Plus Ben's Top Biohacks: Sauna, Red Light Therapy And Lymphatic Flow 27:00 Ben Azadi's Ketoflex Revised Book And Where To Connect With Him VALUABLE RESOURCES Ketoflex Revised (Ben's new book)  https://ketoflexbook.com/ Ben Azadi's website https://benazadi.com/ Follow Ben on Instagram https://www.instagram.com/thebenazadi/ Timeline - Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA. ABOUT THE GUEST Ben Azadi, FDN-P, is the founder of Keto Kamp and host of the award-winning Metabolic Freedom Podcast. After releasing 80 pounds and reversing his own metabolic dysfunction in 2008, he became known as "The Health Detective" for his root-cause approach to metabolic health. He's a NYT best-selling author on ketosis, fasting and metabolic flexibility, including his latest book, Ketoflex Revised.  Want to go deeper? Start here: 💌 Fresh Start Sundays NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide.👉 https://angelafosterperformance.com/ 🌸 The 21-Day Hormone ResetDoing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.👉 https://www.highperformance-health.com/ 🥗 The Ultimate Guide to Creatine for Women👉 https://academy.angelafosterperformance.com/ ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause👉 https://academy.angelafosterperformance.com/ 👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow Angela for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing #EricHelms

At a leading longevity clinic, my nervous system testing showed 80% sympathetic dominance, yet my body composition, grip strength (30kg) and hormone panel,  cortisol, testosterone, DHEA, IGF-1, told a different story: strong muscle mass, low visceral fat and balanced anabolic markers. I break down what sympathetic dominance really means, why muscle protects you through perimenopause, and how treatments like Watsu bodywork and breathwork helped my nervous system finally downshift. (485 chars)What you’ll learn:- What my 80% sympathetic dominance score actually means and why "coping well" can still mask a nervous system stuck in fight-or-flight- How my body composition and hormone panel told a completely different story than my nervous system data, and what that reveals about resilience- Why muscle mass becomes even more critical for metabolism, bone density, and cortisol regulation as estrogen declines in perimenopause- What my full hormone panel, including testosterone, DHEA, IGF-1, and morning cortisol, showed about whether my body was building or breaking down- How quickly my nervous system markers shifted once I gave it the right recovery inputs, and what changed in just 48 hours- Why grip strength is one of the strongest predictors of healthy aging, and how you can test it at home- What made Watsu bodywork the most unexpectedly profound treatment of my week, and what it revealed about the tension I'd been carrying without realizing itWant to go deeper? Start here: The 21-Day Hormone Reset Doing everything right, but still don't feel like you anymore? The 21-Day Hormone Reset fixes that — giving you the science, the strategy, and 21 days to teach you how start syncing with your body again  https://www.highperformance-health.com/ Fresh Start Sunday NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/The Ultimate Guide to Creatine for Women - https://academy.angelafosterperformance.com/creatine-guide️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  https://academy.angelafosterperformance.com/10-habits-optin-page

Integrative oncologist Dr. Nina Fuller-Shavel joins me to explain why cancer rates are climbing in midlife women, even those who look healthy on paper. WHAT YOU'LL LEARN -       Why cancer rates are rising even in midlife women who look and feel healthy -       The gut-estrogen connection: how your microbiome affects hormone-driven cancer risk -       The 3 simple interventions that cut cancer risk by 60% in a landmark trial -       How strength training lowers inflammation and disease risk -       Why lifetime estrogen exposure matters more than the estrogen drop in perimenopause -       Why standard HRT dosing gets it wrong, and what blood levels to actually ask for -       Why TSH alone can't tell the full thyroid story, and what a full panel should include -       How chronic stress and trauma quietly drive long-term disease risk TIMESTAMPS 00:00 Why Cancer Rates Are Rising in Midlife Women 09:44 The Vitamin D, Omega-3 and Strength Training Protocol That Cut Cancer Risk by 60% 18:17 Perimenopause, Estrogen Exposure and Why HRT Dosing Alone Isn't the Answer to Cancer Risk 28:10 Hashimoto's, Thyroid Antibodies and Why TSH Alone Is Misleading You in Perimenopause 36:02 Inflammation, Cortisol and Chronic Stress: The Hidden Drivers of Disease Risk in Midlife 43:57 Trauma, Boundaries and Why Saying No Is a Non-Negotiable in Midlife Health 51:35 Full Body MRIs, Genetic Testing and Polygenic Risk Scores: What's Actually Worth Doing 59:03 Wearables, CGMs and the One Longevity Message Every High-Achieving Woman Needs to Hear .  VALUABLE RESOURCES ●      Synthesis Clinic (Dr. Nina's integrative oncology practice) 👉 https://www.synthesisclinic.co.uk/ ●      Dr. Nina's personal site 👉 https://www.drninafullershavel.com/ ●      Follow Dr. Nina on Instagram 👉 https://www.instagram.com/drninafullershavel/ ABOUT THE GUEST Dr. Nina Fuller-Shavel is a physician specializing in precision health and integrative oncology, and the founder of Synthesis Clinic, an award-winning integrative cancer care practice in the UK. She's also CEO of the National Centre for Integrative Oncology. Diagnosed with breast cancer at 33, she brings a deeply personal, root cause approach to hormone health, cancer risk, and women's longevity. Want to go deeper? Start here: 💌 Fresh Start Mondays NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity—joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🌸 The 21-Day Hormone ResetDoing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it. 👉 https://www.highperformance-health.com/ 🥗 The Ultimate Guide to Creatine for Women👉 https://academy.angelafosterperformance.com/ ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause👉 https://academy.angelafosterperformance.com/ 👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow Angela for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance #AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing #EricHelms

If you've been told that perimenopause and menopause inevitably lead to permanent cognitive decline and "brain fog," the neuroscience says otherwise. In this episode, neurologist and Neuroscience Academy founder Dr. Sarah McKay explains what actually drives cognitive changes during midlife and why temperature regulation, sleep disruption, and constant smartphone distractions matter far more than the catastrophized media narratives. Why "brain fog" isn't a true clinical term and how different life stages use it to describe general cognitive fatigue What a recent survey revealed about the surprising age group that actually worries the most about cognitive decline Why the hypothalamus and fluctuating estrogen levels trigger hot flashes and disrupt your critical sleep architecture How the sympathetic nervous system's response to body heat causes you to wake up feeling anxious, wired, and hypervigilant at 3 AM What really happens to your brain's ability to metabolize glucose for energy during perimenopause and why thinking can suddenly feel incredibly effortful Whether structural network changes in the midlife brain are a sign of decline or just a natural reorganization similar to puberty How constant smartphone usage and divided attention are destroying your ability to focus and remember basic tasks Why catastrophizing menopause and societal ageism are causing women to wrongly attribute simple, everyday forgetfulness to severe cognitive decline 03:48 Why sleep disruption and altered sleep architecture occur during perimenopause 06:45 How dropping estrogen levels affect the brain's energy and glucose metabolism 07:58 Why the brain structurally reorganizes its networks during midlife 10:33 The role of ageism and catastrophizing in the modern menopause narrative Want to go deeper? Start here: 💌 Fresh Start Mondays NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity—joined by 25,000+ women worldwide.👉 https://angelafosterperformance.com/ 🌸 The 21-Day Hormone ResetDoing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.👉 https://www.highperformance-health.com/ 🥗 The Ultimate Guide to Creatine for Women👉 https://academy.angelafosterperformance.com/ ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause👉 https://academy.angelafosterperformance.com/ 👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow Angela for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance WHAT YOU'LL LEARNTIMESTAMPS

If you've been told that menopause means muscle loss, weight gain, and declining strength are inevitable, the science says otherwise. In this episode, world-renowned strength scientist Dr. Eric Helms explains what actually drives body composition changes during perimenopause and menopause and why progressive strength training, good sleep, and consistent nutrition matter far more than chasing the latest social media trends. WHAT YOU'LL LEARN Why sleep disruption during perimenopause may be the biggest hidden driver of fat gain, poor recovery, and stalled progress Why progressive overload not lifting the heaviest weights possible is the key to building muscle and protecting bone health Whether women really need to train with heavy 5x5 programs or if moderate weights and higher reps work just as well How many sets, reps, and weekly training sessions are actually needed to build muscle after 40 Why muscle building should take priority over endless fat-loss cycles if you want to improve your shape and body composition The biggest myths about training timing, fasted workouts, cortisol, and "optimal" exercise routines How much cardio you really need for longevity, metabolic health, and body composition Whether women can build significant muscle in their 40s, 50s, and beyond even if they've never lifted weights before What the evidence actually says about menopause hormone therapy (HRT), testosterone therapy, muscle growth, and body composition How much protein you really need for muscle growth, fat loss, and healthy ageing and why total daily intake matters more than perfect meal timing Whether collagen supplements truly improve connective tissue and skin health according to the latest research TIMESTAMPS 00:00 Why body composition changes during perimenopause00:31 What's really happening physiologically during menopause01:10 Why sleep becomes the biggest factor affecting results03:25 How poor sleep impacts muscle gain and fat loss06:20 Bloating, water retention, and hormonal changes explained08:55 The biggest mistakes women make during menopause11:20 Why resistance training is the most important intervention16:50 Do women really need to lift heavy?22:30 How to build muscle and improve body shape after 4026:30 The ideal rep ranges, training intensity, and volume30:57 How much training is actually enough?37:56 Cardio for longevity, health, and body composition42:53 Can women still achieve incredible results in their 40s and 50s?49:00 The truth about hormone replacement therapy and testosterone54:35 Protein recommendations explained01:06:00 Does collagen actually work?01:09:18 Final takeaways A BIG thank you to our sponsors who make the show possible: 👉Timeline. Support your mitochondrial health with Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELALA.  VALUABLE RESOURCES • Follow Dr. Eric Helms on Instagram:👉 https://www.instagram.com/helms3dmj/ • MASS Research Review👉 https://massresearchreview.com/ • Muscle & Strength Pyramid Books👉 https://muscleandstrengthpyramids.com/ ABOUT THE GUEST Dr. Eric Helms is a coach, athlete, researcher, author, and educator specialising in strength training, muscle hypertrophy, body composition, and sports nutrition. He holds a PhD in strength and conditioning, is Chief Science Officer at 3DMJ, co-founder of MASS Research Review, and co-author of the internationally acclaimed Muscle & Strength Pyramid books. Widely regarded as one of the world's leading evidence-based voices in physique and performance science, Eric has spent more than two decades coaching athletes and translating research into practical strategies that help people build muscle, improve performance, and optimise long-term health. Want to go deeper? Start here: 💌 Fresh Start Mondays NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity—joined by 25,000+ women worldwide.👉 https://angelafosterperformance.com/ 🌸 The 21-Day Hormone ResetDoing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.👉 https://www.highperformance-health.com/ 🥗 The Ultimate Guide to Creatine for Women👉 https://academy.angelafosterperformance.com/ ⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause👉 https://academy.angelafosterperformance.com/ 👩‍💼 About Angela Foster Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance. Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it. Follow Angela for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

In this Bitesize episode, we revisit a key conversation on why resistance training and fat loss need to be treated as two separate goals — and why blending them usually backfires. This short-form cut pulls together the core science on training for muscle/strength versus training for calorie burn, why "lifting to near failure" matters more than the weight on the bar, and a practical progression toward an unassisted pull-up. It also revisits the protein research: why menopausal women are commonly deficient, and how simply increasing protein intake can drive meaningful fat loss and lean mass gains — no calorie-cutting required. WHAT YOU'LL LEARN Why lifting heavy, moderate, or light doesn't matter for muscle growth — but matters enormously for building strength How to structure your resistance training if your goal is to build or maintain muscle versus increase strength Why treating your lifting sessions as a "calorie-burning workout" can undermine both your strength and muscle-building results A practical progression (band-assisted reps, then eccentric lowering) for working toward an unassisted pull-up Why menopausal-aged women are commonly deficient in protein, and what happens when protein intake alone is increased The optimal protein target (1.6g/kg or ~0.75g/lb of body weight per day) for maximizing lean mass and fat loss Where protein intake starts to hit diminishing returns KEY TAKEAWAYS Separate Your Training Goals: Muscle growth responds to sets taken near failure regardless of load; strength gains require heavier weights. Combining strength/muscle work with calorie-burning goals in the same session tends to produce lower-quality training on both fronts. Progression Over Perfection for Pull-Ups: Band-assisted reps followed by slow eccentric (lowering) practice is an effective, movement-specific path to an unassisted pull-up — though the strength requires ongoing maintenance to keep. Protein Is an Underused Lever: Many menopausal-aged women fall well below optimal protein intake (studies cite averages around 70g/day). Increasing protein alone — without cutting calories — has been shown to reduce body fat and increase lean mass. Diminishing Returns Above ~0.75g/lb: Protein benefits continue to accrue above the optimal threshold but with steadily smaller returns, so hitting "close enough" still delivers most of the benefit. BEST MOMENTS "Lifting heavy or light really doesn't matter if you're trying to build muscle... it does matter if you're trying to increase strength." "As soon as we start looking at our lifting programs as a way to burn more calories... that's when we start to say, 'I'm going to lift for two hours.' And those sets usually tend not to be very high quality." "The act of increasing protein resulted in a significant gain of lean mass and a significant loss of body fat." This episode is brought to you by Calocurb a natural appetite control supplement that helps you feel fuller, longer, without the jitters or crash of stimulant-based options. Head to⁠ calocurb.com/angela⁠ and use code ANGELA for 10% off your order. Follow Calocurb: Website:⁠ Calocurb.com⁠ Instagram:⁠ @calocurb⁠ YouTube:⁠ Calocurb⁠ LinkedIn:⁠ Calocurb

Sarah Kennedy of Calocurb explains why food noise spikes in perimenopause: falling estrogen raises cravings while the hindbrain overrides forebrain willpower under stress or poor sleep. She contrasts natural appetite hormones (GLP-1, GIP, CCK, PYY) with pharmaceutical GLP-1 agonists, which run at roughly 3,000% physiological levels versus the body's natural 300% rise - explaining rebound hunger after stopping injectables. Calocurb, a hops-derived bitter compound, stimulates a 600% natural hormone rise for an 18% average calorie reduction. WHAT YOU'LL LEARN Why food noise isn't a willpower problem, and what's actually happening in your hindbrain versus your forebrain when cravings take over How declining estrogen in perimenopause changes your calorie needs even as cravings increase What GLP-1, GIP, CCK, and PYY actually do in your body, and how they differ from each other How pharmaceutical GLP-1 agonists compare to your body's own natural hormone levels, and what that gap means for nutrient intake Why coming off a GLP-1 medication can trigger intense rebound hunger, and what's happening hormonally during that transition How bitter taste receptors throughout your gut influence appetite signaling, and why this evolutionary mechanism matters What role the luteal phase, travel, and sleep deprivation play in cravings, and how timing strategies can offset them TIMESTAMPS 00:00 - Intro  00:58 - Willpower vs. Biology: The Hindbrain-Forebrain Battle Driving Cravings  04:58 - GLP-1 Explained: How Natural Appetite Hormones Actually Work 10:21 – Supraphysiological Dosing on GLP-1 Drugs and Nutrient Sufficiency Risks  14:03 – Bitter Taste Receptors: The Gut-Brain Mechanism Behind Appetite Suppression  16:58 – Managing Mindless Snacking, Grazing, and the "Licks, Sips, and Dips" Problem  22:06 – Using Appetite Support Strategically During Weight Loss Plateaus  26:26 – Onboarding, Dosing, and Managing Digestive Side Effects  28:13 – Blood Sugar Regulation and New Clinical Research on Weight Loss Outcomes  30:51 – Why You Must Transition Off GLP-1s Strategically to Avoid Rebound Weight Gain  36:53 – Mood, Motivation, and the Liberating Effect of Quieting Food Noise  39:44 – Closing Thoughts VALUABLE RESOURCES• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ *** This episode is brought to you by Calocurb a natural appetite control supplement that helps you feel fuller, longer, without the jitters or crash of stimulant-based options. Head to calocurb.com/angela and use code ANGELA for 10% off your order. Follow Calocurb: Website: Calocurb.com Instagram: @calocurb YouTube: Calocurb LinkedIn: Calocurb ABOUT THE GUEST Sarah Kennedy is the Founder and CEO of Calocurb, a natural appetite-management company built around years of scientific research and clinical trials that brought Amarasate, a natural GLP-1 activator derived from New Zealand bitter hops, to market. She brings more than 20 years of experience leading health, nutrition, and consumer products companies, including executive leadership roles at Fonterra and Healtheries/Vitaco NZ. In 2010, she completed a Sloan Fellowship Program in Global Leadership and Innovation at MIT. Sarah's own lifelong struggle with weight and complicated relationship with food became the personal driving force behind Calocurb — when the product worked for her where nothing else had, she made it her mission to bring that option to others looking for a natural, non-injectable way to manage cravings and support healthy weight management.

Most of us have heard that we need to exercise more, but today, exercise physiologist Dr Stacy Sims digs into what kind of training actually moves the needle for women — and why longer, slower workouts may be leaving results on the table. We get into the real difference between high-intensity interval training and sprint interval training, why the Norwegian 4x4 is one of the most efficient tools for building VO2 max, how to structure a full week of training across just three days, and why your wearable's heart rate zones are probably misleading you more than helping you. WHAT YOU'LL LEARN Why high-intensity and sprint interval training are not the same thing — and why the distinction matters What the Norwegian 4x4 actually is and why it's so effective for VO2 max How to combine strength, sprint, and cardio work into just three sessions a week Why resistance training and high-intensity work should be prioritised over Zone 2 if you're short on time The truth about BDNF, brain health, and why you need both a seed and the miracle grow Why wrist-worn heart rate monitors consistently fail during high-intensity efforts What Zone 2 actually is — and why most people are training too hard to be in it Why 10,000 steps is a marketing figure, not a science target Why "Zone Zero" has no basis in exercise physiology VALUABLE RESOURCES Watch the full podcast here: https://youtu.be/2SWU8_KDFmc Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsor who makes the show possible: • MitoQ - Support your cells at the source with MitoQ NAD+ Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus 👉 https://www.mitoq.com and use code ANGELA for 10% off your first order.

Most of us assume that if we look healthy on the outside, our heart is fine on the inside, but today, preventive cardiology dietitian Michelle Routhenstein explains why that's exactly the assumption that gets women into trouble, especially through perimenopause and beyond. We get into the two numbers your doctor probably isn't checking, ApoB and Lp(a), the first five diet changes Michelle makes with clients to bring down high cholesterol numbers, why stretching may be doing as much for your arteries as it does for your joints, and why blood pressure, not HRV, deserves far more of your attention as you move through this life stage. WHAT YOU'LL LEARN ●      Why heart disease can silently progress in women who look and feel healthy ●      What ApoB and Lp(a) actually measure, and why they matter more than LDL and HDL alone ●      The first five diet changes to lower high ApoB or non HDL cholesterol ●      Why saturated fat, fiber, and gut health all influence your cholesterol numbers ●      Why blood pressure, not HRV, deserves more of your attention in perimenopause ●      How menopause hormone therapy really affects your cardiovascular risk ●      The minerals your heart needs to keep beating and pumping properly TIMESTAMPS 00:00 Heart Disease Risk in Women: ApoB, Lp(a), and the Tests Your Doctor Isn't Running 10:18 The Hidden Inflammation Driving Your Heart Disease Risk (And How to Test for It) 19:29 The Truth About Saturated Fat and Cholesterol After 40 22:19 The First Five Diet Changes to Lower High ApoB or Non HDL Cholesterol 29:24 Bloating, Gut Health and Thyroid: The Hidden Heart Disease Risks in Perimenopause 39:41 Why Stretching Might Be Protecting Your Arteries, Not Just Your Joints 51:48 Does Menopause Hormone Therapy Actually Protect Your Heart? VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/   A BIG thank you to our sponsor who makes the show possible: • MitoQ - Support your cells at the source with MitoQ NAD+ Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus 👉 https://www.mitoq.com and use code ANGELA for 10% off your first order.   ABOUT THE GUEST Michelle Routhenstein, MS, RD, CDCES, CDN, is a preventive cardiology dietitian and the founder of Entirely Nourished, a nutrition counseling practice specializing in the prevention and management of heart disease. She holds a master's degree in clinical nutrition from New York University and has spent over a decade helping clients improve markers like ApoB, Lp(a), blood pressure, and inflammation through personalized, science-based nutrition. She sits on the medical advisory board of the National Menopause Foundation and works with clients at every stage, from prevention to recovery after a cardiac event. Website: https://entirelynourished.com/Instagram: https://www.instagram.com/heart.health.nutritionist/LinkedIn: https://www.linkedin.com/in/michellerouthenstein/

In this episode, Angela is joined by Brad Currier from Timeline to explore why mitochondrial health may be a missing piece of the puzzle for women struggling with energy, recovery and performance in perimenopause. They discuss the role of mitophagy, the process of clearing out damaged mitochondria, and how exercise and Urolithin A work to support cellular renewal. The conversation also reviews research showing improvements in muscle power, strength, endurance and recovery with Urolithin A supplementation, alongside Angela's personal experience of noticing a decline in energy when she stopped taking it and improvements when she restarted. Key Takeaways Exercise naturally supports mitochondrial renewal and mitophagy. Mitophagy helps remove damaged mitochondria that can impair energy and recovery. Urolithin A is the only clinically validated supplement currently shown to specifically support mitophagy. Studies have shown improvements in muscle power, strength and endurance with Urolithin A supplementation. Research suggests it may help reduce muscle damage and improve recovery. Benefits develop gradually over weeks and months rather than being felt immediately. Mitochondrial support may be particularly valuable during perimenopause when recovery often becomes slower and energy less reliable. VALUABLE RESOURCES •  Take the BioSyncing Quiz to help you understand what’s actually happening in your body and how to fix it. 👉 https://biosyncing.scoreapp.com/

Most women think poor sleep is inevitable as they get older. It isn't. It is your stress hormones, your cortisol cycle, and a specific stage of deep sleep called N4, and all three can be addressed.  I sit down with Dr. Juliane Hellhammer, a psycho-neuro-endocrinologist specialising in stress and sleep, and what he shares will make you rethink everything you thought you knew about rest and recovery. If you have ever woken at 2am with your mind racing, struggled to feel recovered no matter how much sleep you get, or wondered whether your wearable is actually telling you the truth about your sleep quality, this episode gives you the science and the solutions. Because what if the sleep stage that matters most is the one no one is talking about? WHAT YOU’LL LEARN • Why perimenopausal women wake up at 2am and what is actually driving it • What N4 deep sleep is and why it matters after 40 • What destroys deep sleep quality in perimenopausal women and how to fix it • Can wearables accurately measure deep sleep stages • What poor sleep does to brain fog and fatigue in perimenopause • Why trying too hard to sleep is keeping you awake • What genuinely high quality sleep looks like TIMESTAMPS 00:00 Why Deep Sleep, Stress & Sleep Duration Matter in Perimenopause 07:48 Why Trying Too Hard to Sleep Is Destroying Your Deep Sleep 13:26 What High Quality Sleep Really Looks Like and The Ancient Ingredient That Improves It 23:20 Why You Wake Up at 2–4am in Perimenopause and How to Fix It 27:34 Top 3 Evidence-Based Upgrades for Sleep and Recovery 30:25 How to Use the Sleep Well Supplement for Best Results VALUABLE RESOURCES •  Take the BioSyncing Quiz to help you understand what’s actually happening in your body and how to fix it. 👉 https://biosyncing.scoreapp.com/   ABOUT THE GUEST Dr. Juliane Hellhammer is a psychoneuroendocrinologist, PhD researcher, and Founder and CEO of daacro, a specialist clinical research organisation based in Trier, Germany, focused on stress, sleep, and psychobiology. With decades of experience running clinical trials on how chronic stress and cortisol impact health, she is one of Europe's leading experts on the physiological relationship between stress and sleep disorders. Try Sleep Well Dissolvable Granules: https://www.avogel.co.uk/herbal-remedies/sleep-well/ Website: http://www.daacro.com LinkedIn: https://www.linkedin.com/in/juliane-hellhammer-phd-38865232/

Why Wearing Sunscreen All Day May Be Doing More Harm Than Good for Women Over 40 In this thought-provoking episode, Angela Foster sits down with renowned beauty expert and author Liz Earle MBE to challenge conventional wisdom about sunscreen and sun exposure. Liz discusses why current public health messaging around universal, all-day SPF use might be too extreme, potentially robbing us of vital Vitamin D and other essential benefits of natural daylight. KEY TAKEAWAYS Many people assume they still get Vitamin D while wearing sunscreen. However, Liz points out that this only happens because most people apply it too thinly or miss spots.  Applying high SPF when it is completely unnecessary, like on a dark winter morning during an underground commute, is a sign that public health messaging has become too broad.  Our skin isn't just a physical barrier; it actively receives light and communicates with the body's immune system.  Exposing your skin to gentle, early-morning sunlight (when the UV index is low) acclimatizes it.  Medical professionals and researchers are beginning to speak out against extreme sun avoidance.  BEST MOMENTS "When people say, 'Yes, you get Vitamin D from the sun when you're using sunscreen,' yeah, because you're not using your sunscreen properly. You're actually allowing some of that UVB to come through the skin." "The worst thing that we can do is stay indoors all year and then rush out for our two-week summer beach holiday and fry ourselves on the beach... That's because our skin has not got used to the sunlight." "The skin is actually an organ of light reception. This is what we're just beginning to understand, that the skin has light receptors on it for reasons—they're signaling, it's not just blocking and keeping our insides intact." "I don't know if you take collagen supplements, I do, but actually by going out in early morning light, I'm telling my body to make more collagen. So it's preparing the skin." "He says that he thinks that we will look back at this time and our lack of sun exposure as being as damaging to our health as smoking." VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsors who make the show possible: • Timeline - Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Most women in perimenopause are training hard, eating well, and still dealing with joint pain, stiffness, and injuries that never fully heal. Juliet Starrett, New York Times bestselling author and co-founder of The Ready State, joins me to reveal why the joint pain and stiffness so many women write off as ageing is actually a specific syndrome nobody warned you about. We get into what 30 minutes of floor sitting a day can do for your hips and low back, why most exercise routines are silently narrowing your range of motion, and the five weekly movement non-negotiables Juliet recommends for every woman over 40. WHAT YOU'LL LEARN • Why perimenopause triggers joint pain, frozen shoulder, and mobility loss • How 30 minutes of floor sitting a day rewires your hips and reduces pain• Best movement habits for women over 40 • How strength training may be stealing your flexibility over time • How to train through injury without making it worse • The HRV myth debunked and what to track instead VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what's actually happening in your body and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsors who make the show possible: • Timeline - Support your mitochondrial health with Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ABOUT THE GUEST Juliet Starrett is a New York Times bestselling author and co-founder of The Ready State, where she and her husband Dr. Kelly Starrett have spent decades helping people move better, hurt less, and stay physically capable as they age. Their work focuses on making mobility and strength training practical and accessible for anyone dealing with pain, stiffness, or the feeling that their body is working against them.Website: https://thereadystate.com/Instagram: https://www.instagram.com/julietstarrett/YouTube: https://www.youtube.com/@TheReadyState

Whittling your diet down to five "safe" foods isn't healing your gut — it's masking a deeper imbalance that declining estrogen may be driving. Nutrition expert Cynthia Thurlow joins Angela Foster to unpack why so many women suddenly can't tolerate foods they once ate freely, and what's really happening behind the bloating, palpitations and brain fog. The conversation explores the link between estrogen loss and a leaky small intestine, the histamine-hormone "perfect storm" that can trigger hives and cramping, and why bloating during perimenopause is so often multifactorial. Cynthia also explains when bloating becomes a red flag worth investigating. You'll learn how to identify your personal food triggers without cutting entire food groups, why eating in a parasympathetic state matters, and which gut supports — from fibre and hydration to TUDCA — can help as progesterone and estrogen decline. If you've ever felt like your body suddenly turned against your favourite foods, this episode will help you understand why. KEY TAKEAWAYS Stop eliminating food groups as your default fix. Whittling your diet down to a handful of "safe" foods signals an underlying gut imbalance that needs support — not an ever-expanding exclusion list. Recognise food sensitivities as a likely leaky gut symptom. As estrogen declines it acts like failing "mortar" in the small intestinal lining, letting food particles leak into the bloodstream and provoke an immune response. Watch the histamine-estrogen "perfect storm." During high-estrogen days, loading up on high-histamine foods (leftovers, kombucha, fermented items) can trigger hives, congestion, cramping and diarrhoea — so keep histamine foods low or infrequent during those windows. Eat in a parasympathetic state. Sit at a table, remove distractions, and take four to five deep breaths before meals rather than eating standing, in the car, or on the move. Always get persistent bloating evaluated. Bloating from morning to night is different from bloating that appears after meals, and persistent symptoms should be checked because, in rare cases, they can signal something serious like ovarian cancer. QUOTES "The goal is to never get to a point where you're excluding entire classes of foods." "If we look at the small intestinal lining as like a brick and mortar system, the mortar is the estrogen." "I literally was talking to a podcast host and I broke out in hives head to toe because I was high estrogen, high histamine stress. And it was like the perfect storm." "It's not really that you need to cut out all these food groups. We just have a nuanced conversation. Don't go overboard with any one food." "I've just seen too many people blow off symptoms for a year or two that end up being bigger issues than they would have been had they been addressed up front." VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsors who make the show possible: • Timeline - Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

You're training consistently, eating well, sleeping as best you can and yet the energy isn't there, recovery is taking longer, and something just feels off.  Brad Currier, one of the leading researchers in mitochondrial science, gets into why mitochondrial decline is the hidden driver behind low energy, slower recovery, and reduced muscle performance in women over 40 and what the latest clinical research shows you can actually do about it. If you want to train hard, recover well, and feel genuinely energetic into your 40s and beyond, this one is worth your full attention.  WHAT YOU’LL LEARN • Why mitochondria decline with age and what it means for energy and recovery after 40 • What mitophagy is and why most active women in their 40s should know this • How urolithin A triggers mitophagy and what the clinical data actually shows • What rep range builds strength and longevity for women in their 40s • How exercise improves skin health and collagen from the inside out VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsors who make the show possible: • Timeline - Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ABOUT THE GUEST Brad Currier, PhD, is a Senior Clinical Scientist at Timeline and completed his PhD at McMaster University, where his background as an elite athlete led him into muscle physiology and performance nutrition research. He co-authored the new ACSM resistance training guidelines and leads clinical trials on urolithin A and mitochondrial health. His work sits at the intersection of cellular science and real-world performance, helping active women understand why energy, recovery, and muscle function change after 40 and what the clinical evidence says they can do about it. Instagram: https://www.instagram.com/brad_currier/ LinkedIn: https://ch.linkedin.com/in/brad-currier

Navigating midlife body changes can feel like waking up in a completely different body, even when your routine hasn't changed. Around 15% of active women transition through menopause without experiencing significant weight gain, finding that standard calorie deficits and exercise still work. However, the vast majority notice that previously effective fitness and nutrition habits suddenly stop yielding results. This shift is highly associated with a changing hormonal environment—specifically decreasing estradiol and declining progesterone levels—rather than just the natural ageing process. While it seems logical that hormone replacement therapy (HRT) would be the perfect fix, the reality is much more complex. HRT yields highly variable results for body composition; it helps some lose fat, has no impact on others, and can even cause weight gain. WHAT YOU’LL LEARN Approximately 15% of active women navigate menopause without significant weight gain and can still successfully lose weight using standard calorie deficits. For many women, the fitness and nutrition strategies that worked five or ten years ago become noticeably less effective during midlife. Accelerated fat gain during menopause is heavily associated with decreasing estradiol and progesterone levels, alongside rising follicle-stimulating hormone (FSH). Distinguishing between weight gain caused by natural ageing and weight gain caused specifically by menopause remains a complex challenge for researchers. Hormone therapy does not offer a universal solution for weight management, with individual results varying wildly from fat loss to unexpected fat gain. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our partner who makes the show possible: • Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off 👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community

Brain fog in perimenopause isn't inevitable decline.Brain fog in perimenopause isn't inevitable decline. It's a systems puzzle, and once you understand what's actually driving it, you can do something about it. In this episode I'm joined by Dr. Sarah McKay, neuroscientist and author of The Women's Brain Book, and we break down the real neuroscience behind why your brain feels different in midlife, what the research actually says about HRT and brain health, and the evidence-based strategies to protect and optimise your cognitive performance. WHAT YOU’LL LEARN • What actually causes perimenopause brain fog (it's not just your hormones) • How night sweats disrupt sleep architecture even when you don't fully wake up • Why anxiety and waking at 3am are early signs of the perimenopause transition • What the research really says about estrogen, progesterone, and testosterone on brain health • Why the progesterone and GABA sleep claim is not what it seems • How your career and daily habits are already shaping your long-term dementia risk • Why your mindset about aging may be affecting your cognitive performance • The daily framework for protecting your brain: sleep, nutrition, strength training, and stress TIMESTAMPS: VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsor who make the show possible: - MitoQ - Support your cells at the source with MitoQ NAD+ Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus 👉 https://www.mitoq.com and use code ANGELA for 10% off your first order. ABOUT THE GUEST Dr. Sarah McKay is a neuroscientist and author of The Women's Brain Book, a fully updated guide to the female brain across perimenopause, menopause, and midlife ageing. She has dedicated her career to helping women understand the brain science behind hormones, cognition, and brain health, cutting through the noise to give women evidence-based answers about what is actually happening in their brains and bodies at midlife. Website: https://drsarahmckay.com/ Instagram:  https://www.instagram.com/drsarahmckay/

Health expert and Parsley Health founder Dr. Robin Berzin joins host Angela Foster to discuss a proactive approach to managing perimenopause and menopause. Dr. Berzin emphasises the importance of listening to our bodies, tracking whole-body symptoms over time using tools like the Parsley Symptom Index, and utilising continuous blood work to catch early hormonal shifts before standard symptoms like hot flashes begin. WHAT YOU’LL LEARN How to actively listen to your body and identify early, subtle signs of perimenopause before major symptoms like hot flashes even begin. How tracking whole-body symptoms and blood work over time reveals personalised hormonal trends that one-off lab tests completely miss. How optimising sleep consistency and monitoring heart rate variability (HRV) with wearables can lower your biological age and improve stress resilience. How a personalised combination of proactive lifestyle tracking, lab data, and tailored hormone therapies can naturally regulate your metabolism, mood, and energy levels. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our partner who makes the show possible: • Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off 👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community

What if the key to looking and feeling 20 years younger wasn't another supplement stack, but something you could get for free, starting tomorrow morning? Liz Earle's biological age is over 20 years younger than her chronological age, and in this episode she breaks down exactly why. It comes down to three things most women in their 40s and 50s have never considered: circadian rhythm and the light you are exposed to, the water you are drinking, and the energy your cells are actually running on. If you are feeling tired, foggy, or like your body is aging faster than it should, this episode will change how you see your daily environment. WHAT YOU’LL LEARN • Why morning light fixes low energy, poor sleep, and hormone imbalance after 40 How indoor LED lighting damages your mitochondria and the simple swap that reverses it • Why sunscreen may be blocking the vitamin D and nitric oxide you need after menopause • How tap water disrupts hormones and energy and what to drink instead • What EZ water is and why it matters for mitochondrial energy and aging after 40 • Why mineral deficiency causes fatigue and brain fog in perimenopause • How grounding and circadian light slow visible aging from the inside out TIMESTAMPS: VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsors who make the show possible: • Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership 👉 https://www.getstride.com/angela/ for 10% off • Timeline - Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 👉 Liz Earle’s new book, How to Age: Supercharge Your Health and Feel Better Than Ever If not please use this https://amzn.to/4wCbux2 ABOUT THE GUEST Liz Earle, MBE, is a bestselling author, wellness pioneer, and one of the UK's most trusted voices on healthy aging for women. With nearly 40 years in the wellness space, she specialises in the science of longevity, circadian biology, skin health, and mitochondrial nutrition. Her latest book How to Age explores how light, water, and cellular energy determine how well women age after 40 and beyond. Website: https://www.lizearle.com Instagram: https://www.instagram.com/lizearleme/?hl=en YouTube: https://www.youtube.com/c/lizearlewellbeing

Angela presents a bitesize episode inn which she explores the physiological changes behind midlife weight gain, focusing on the role of cortisol and the hormonal shifts occurring during perimenopause.  They highlight how the decline and fluctuation of oestrogen and progesterone lead to a redistribution of body fat from the hips and thighs to the abdominal area, as the body transitions out of its fertile state WHAT YOU’LL LEARN Hormonal Fat Redistribution: During perimenopause, declining oestrogen levels signal the body to shift fat storage from fertile areas like the hips and thighs to the abdomen. Muscle Mass and Metabolism: Loss of lean muscle mass in midlife significantly slows metabolism, as muscle is a primary "metabolic organ" that consumes glucose and fat for energy. The Importance of Protein: Prioritising high protein intake and sufficient calories is essential for building and maintaining muscle, especially as it becomes harder to do so during perimenopause. GLP-1 Considerations: While GLP-1 medications can aid weight loss, they often suppress appetite so significantly that meeting necessary protein requirements for muscle preservation becomes a major challenge. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our partner who makes the show possible: • Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off 👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community

If you are eating well, exercising, and still gaining belly fat, losing mental sharpness, and waking up exhausted, your mitochondria are likely the missing piece. This is not a willpower problem. It is a cellular energy problem, and it starts earlier than most doctors will tell you. In this episode, I sit down with Siobhan Mitchell, neuroscientist and mitochondrial health researcher, to explore how oestrogen loss disrupts mitochondrial function and why your gut microbiome plays a bigger role in oestrogen recycling than most women realise. We also cover S-Equol and why it is one of the most powerful compounds for perimenopause belly fat, brain fog, and night sweats. If you are looking for real answers on why your body feels different in your 40s and what you can actually do about it, this episode is for you. WHAT YOU’LL LEARN • Why belly fat shifts to your middle during perimenopause • How the estrobolome recycles estrogen through your gut microbiome • What S-Equol is and how it reduces brain fog, belly fat, and night sweats • The difference between estrogen alpha and beta receptors and why it matters • Why estrogen loss causes joint pain and frozen shoulder in perimenopause • How NAD+ decline affects your energy and mitochondrial function after 40 • How chromium helps with blood sugar spikes and food cravings in perimenopause TIMESTAMPS: VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsors who make the show possible: • MitoQ - Support your cells at the source with MitoQ NAD Plus Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus 👉 https://www.mitoq.com and use code ANGELA for 10% off your first order. ABOUT THE GUEST Dr. Siobhan Mitchell is Chief Scientific Officer at MitoQ and holds a PhD in neuroscience with a postdoctoral fellowship in brain ageing from the University of Washington. She specialises in mitochondrial health and healthy ageing, with a particular focus on how estrogen loss affects cellular energy, metabolism, and brain function in women during perimenopause and beyond.  LinkedIn: https://www.linkedin.com/in/ellen-s-mitchell If you are eating well, exercising, and still gaining belly fat, losing mental sharpness, and waking up exhausted, your mitochondria are likely the missing piece. This is not a willpower problem. It is a cellular energy problem, and it starts earlier than most doctors will tell you. In this episode, I sit down with Siobhan Mitchell, neuroscientist and mitochondrial health researcher, to explore how oestrogen loss disrupts mitochondrial function and why your gut microbiome plays a bigger role in oestrogen recycling than most women realise. We also cover S-Equol and why it is one of the most powerful compounds for perimenopause belly fat, brain fog, and night sweats. If you are looking for real answers on why your body feels different in your 40s and what you can actually do about it, this episode is for you. WHAT YOU’LL LEARN • Why belly fat shifts to your middle during perimenopause • How the estrobolome recycles estrogen through your gut microbiome • What S-Equol is and how it reduces brain fog, belly fat, and night sweats • The difference between estrogen alpha and beta receptors and why it matters • Why estrogen loss causes joint pain and frozen shoulder in perimenopause • How NAD+ decline affects your energy and mitochondrial function after 40 • How chromium helps with blood sugar spikes and food cravings in perimenopause TIMESTAMPS: VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsors who make the show possible: • MitoQ - Support your cells at the source with MitoQ NAD Plus Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus 👉 https://www.mitoq.com and use code ANGELA for 10% off your first order. ABOUT THE GUEST Dr. Siobhan Mitchell is Chief Scientific Officer at MitoQ and holds a PhD in neuroscience with a postdoctoral fellowship in brain ageing from the University of Washington. She specialises in mitochondrial health and healthy ageing, with a particular focus on how estrogen loss affects cellular energy, metabolism, and brain function in women during perimenopause and beyond.  LinkedIn: https://www.linkedin.com/in/ellen-s-mitchell

Most women doing everything right in perimenopause still feel exhausted, foggy, and frustrated by belly fat that won't shift. This is not a willpower problem. It is an estrogen problem, and most women are being told to wait when they should be acting now. In this episode, I sit down with Dr. Robin Berzin, founder of Parsley Health, to explore why belly fat accumulates around the middle as estrogen shifts, why 43% of ADHD diagnoses in women hit between 41 and 50, and why estrogen loss drives brain fog and dopamine decline that most doctors are missing. Dr. Berzin also makes the case for starting hormone therapy early and shares what data from 120 million women tells us about HRT, dementia risk, and long-term protection for your brain, bones, and heart. WHAT YOU’LL LEARN • Why brain fog gets worse in perimenopause • The link between estrogen, dopamine, and focus after 40 • Why so many women are being diagnosed with ADHD in their 40s • The early signs of perimenopause  • How HRT reduce the risk of dementia and Alzheimer's in women • How low progesterone affects your sleep, skin, and mood • How to track perimenopause symptoms and labs over time • How magnesium helps with ADHD, anxiety, and sleep in perimenopause • How zone two cardio and yoga improve focus and brain function after 40 TIMESTAMPS: 00:00 What's Really Changing in Your Body After 40 06:33 Can You Skip HRT and Still Be Optimised After 40? 11:08 Does HRT Lower Your Dementia Risk? 14:00 Are You a Good HRT Candidate? How to Know and What to Track 23:19 What Your WHOOP Data Reveals About Perimenopause 28:16 Why ADHD Spikes in Your 40s: The Estrogen-Dopamine Link 33:46 Can't Focus After 40? The Exercise and Supplement Fix 40:17 How Weight Training Protects Your Brain After 40 45:02 Dr. Berzin's Daily Non-Negotiables for High Performance VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ This episode is brought to you by Timeline. Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 10% off Mitopure when you visit http://timeline.com/ANGELA  and use code ANGELA. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ABOUT THE GUEST Dr. Robin Berzin is a functional and longevity medicine physician and founder and CEO of Parsley Health. She specialises in helping women overcome chronic conditions through personalised, root-cause medicine that addresses the underlying cause rather than managing symptoms alone. Website: https://robinberzinmd.com/Parsley Health: https://www.parsleyhealth.com/Instagram: https://www.instagram.com/robinberzinmd/?hl=en

Why does belly fat suddenly increase in perimenopause, even when you’re eating well and exercising? In this episode, Angela Foster speaks with Cynthia Thurlow about the real drivers behind midlife body composition changes, from hormones and muscle loss to stress, inflammation, and gut health. They explore why cortisol and nervous system dysregulation play such a major role in abdominal fat storage, how the gut microbiome impacts oestrogen metabolism, and the simple strategies women can use to support metabolic health and feel more in control of their bodies again. KEY TAKEAWAYS Muscle loss reduces insulin sensitivity in midlife Chronic stress increases abdominal fat storage The gut microbiome influences oestrogen metabolism Fibre supports hormone detoxification and inflammation reduction Declining oestrogen impacts digestion and bile production Gut health plays a major role in body composition Midlife body composition changes are reversible with the right strategy VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/

Most women doing everything right in perimenopause still feel exhausted, foggy, and frustrated by belly fat that won't shift. This is not a willpower problem. It is an estrogen problem, and most women are being told to wait when they should be acting now. In this episode, I sit down with Dr. Robin Berzin, founder of Parsley Health, to explore why belly fat accumulates around the middle as estrogen shifts, why 43% of ADHD diagnoses in women hit between 41 and 50, and why estrogen loss drives brain fog and dopamine decline that most doctors are missing. Dr. Berzin also makes the case for starting hormone therapy early and shares what data from 120 million women tells us about HRT, dementia risk, and long-term protection for your brain, bones, and heart. WHAT YOU’LL LEARN • Why brain fog gets worse in perimenopause • The link between estrogen, dopamine, and focus after 40 • Why so many women are being diagnosed with ADHD in their 40s • The early signs of perimenopause  • How HRT reduce the risk of dementia and Alzheimer's in women • How low progesterone affects your sleep, skin, and mood • How to track perimenopause symptoms and labs over time • How magnesium helps with ADHD, anxiety, and sleep in perimenopause • How zone two cardio and yoga improve focus and brain function after 40 VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ This episode is brought to you by Timeline. Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 10% off Mitopure when you visit http://timeline.com/ANGELA  and use code ANGELA. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ABOUT THE GUEST Dr. Robin Berzin is a functional and longevity medicine physician and founder and CEO of Parsley Health. She specialises in helping women overcome chronic conditions through personalised, root-cause medicine that addresses the underlying cause rather than managing symptoms alone. Website: https://robinberzinmd.com/Parsley Health https://www.parsleyhealth.com/Instagram https://www.instagram.com/robinberzinmd/?hl=en

Dr. Mary Claire Haver, a board-certified obstetrician-gyneacologist, explores the physical and biological shifts women experience during perimenopause and menopause. She discusses the common issue of visceral belly fat and its health implications, emphasising the importance of an anti-inflammatory diet rich in fibre and whole foods over a weight-centric focus.  Dr. Haver also addresses digestive changes like bloating, linked to a shifting gut microbiome, and offers guidance on essential supplements such as Vitamin D, fibre, and creatine to support long-term health and muscle maintenance. WHAT YOU’LL LEARN The biological cause of belly fat: Understand how hormonal fluctuations during menopause lead to a natural shift in body composition and the accumulation of visceral fat. How the gut microbiome changes: Discover the relationship between menopause and digestive symptoms like bloating as the gut's bacterial profile begins to shift. Dietary strategies for hormonal health: Learn the benefits of an anti-inflammatory, plant-based diet and the specific role of fibre in managing menopausal symptoms. The role of key supplements: Identify which supplements, like Vitamin D, magnesium, and creatine, can effectively support health goals when paired with a balanced lifestyle. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our partner who makes the show possible: • Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off 👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community

If you're in midlife and doing everything right but still battling fatigue, brain fog or bloating, this episode will change how you think about why. I'm joined by Jessica Kane, cellular health expert and co-owner of Body Bio, to explore how cell membrane health drives energy, hormone signalling, and gut function, and what you can actually do to improve them. This is a grounded, science-backed conversation for women who want to feel like themselves again. WHAT YOU’LL LEARN • Why perimenopausal women feel tired even when they’re doing everything right • What causes brain fog in midlife women and how to improve focus and mental clarity • Why bloating gets worse in perimenopause • How gut health affects hormones, mood and energy in women over 40 • How poor cellular health can make perimenopause symptoms worse • Why HRT works for some women but not others • How stress and cortisol affect weight gain, cravings and resilience in midlife • What butyrate does for bloating, blood sugar and gut health • How healthy fats support hormones, skin, brain health and energy in midlife TIMESTAMPS:00:00 Why Busy Women Over 40 Are Always Exhausted 09:21 Why You're So Bloated in Perimenopause and How Butyrate Fixes It 15:33 How Phosphatidylcholine Clears Brain Fog After 40 29:43 How to Actually Sleep Through the Night After 40 34:16 Are You Taking Too Much Fish Oil? What Women Over 40 Get Wrong 39:42 Can the Right Fats Flush Microplastics Out of Your Body? 45:45 Why Your Hormones Feel Off Even When Blood Tests Say You're Normal 56:12 The B Vitamin Mistake Most Women Make in Midlife VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our partner who makes the show possible:• BodyBio - Support your cellular health from the inside out with BodyBio PC, a science-backed phosphatidylcholine supplement trusted by over 35,000 healthcare practitioners to support cell membrane integrity, brain function, energy production, and detoxification. Backed by three generations of research.  👉Use code ANGELA for 15% off UK - https://bodybio.co.uk/ANGELA US - https://bodybio.com/Angela ABOUT THE GUEST Jessica Kane is the co-owner of BodyBio, a third-generation family business focused on cellular health, and is passionate about translating complex science into practical tools that help women improve energy, resilience and overall wellbeing. Website: https://www.bodybio.com Instagram: https://www.instagram.com/jesskane/

Dr. William Li explores the fascinating science of brown fat, a specialised type of fat that acts like a cellular furnace to burn off harmful visceral fat. He reveals how a simple daily habit, like eating a single ripe tomato an hour before lunch, can trigger this fat-burning mode, potentially shrinking waistlines and reducing inflammation.  From the historical discovery of brown fat in hibernating animals to modern breakthroughs in PET scan technology, Dr. Li explains how we can use elemental eating and cold exposure to optimise our metabolism and reclaim our health. WHAT YOU’LL LEARN Eating one ripe tomato a day, particularly an hour before lunch, has been shown to activate brown fat and can lead to a reduction in visceral fat and waist circumference. Brown fat is packed with mitochondria that burn fuel to generate heat, especially when activated by certain foods or cold temperatures. Tomatoes are rich in bioactives like lycopene and beta-cryptoxanthin, which are absorbed into the bloodstream and directly fire up brown fat cells. Returning to a diet of whole, unprocessed foods allows the body to take full advantage of its natural metabolic hardware. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our partner who makes the show possible: • Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off 👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community

Women’s gut is not just a digestive organ. In perimenopause, it is the control centre for your hormones, your mood, your weight, and your brain. If you are bloated, exhausted, gaining weight around your middle, this episode explains what is actually happening in your gut during perimenopause and what you can do to fix it.  WHAT YOU'LL LEARN • Why is my gut health getting worse in perimenopause? • Why am I suddenly bloated all the time after 40? • What causes food sensitivities in perimenopause? • Does leaky gut cause weight gain in menopause? • How does cortisol cause belly fat in women over 40? • Does HRT improve gut health and the microbiome? • The link between anxiety, mood swings, and gut health in perimenopause • How fibre helps with oestrogen balance and bloating after 40 • What is TUDCA and should women in perimenopause take it? • What causes fatigue and low energy in perimenopause?   TIMESTAMPS 00:00 The Link Between Gut Health & Perimenopause 12:27 Why Anxiety Gets Worse in Perimenopause 19:04 Why Women Lose Energy After 40 and How to Get It Back 29:00 The Real Reason Belly Fat Increases in Perimenopause 36:04 Fiber and the Estrobolome: The Key to Balancing Estrogen After 40 41:46 Sudden Food Sensitivities After 40? This Is What's Happening in Your Gut 50:16 What Causes Bloating in Perimenopausal Women 55:16 Does HRT Help Your Gut Microbiome in Menopause? 01:04:39 The Health Habits That Keep High Achieving Women Thriving After 40 VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ This episode is brought to you by Timeline. Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 20% off Mitopure when you visit http://timeline.com/ANGELA  and use code ANGELA.   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.` ABOUT THE GUEST Cynthia Thurlow, NP is a nurse practitioner and metabolic health expert specialising in personalized nutrition and holistic healing for women, with a focus on bio-individuality and helping each woman find the approach that works for her unique physiology.   🌐 Website: https://www.cynthiathurlow.com/ 📸 Instagram: https://www.instagram.com/cynthia_thurlow_/ 📺 YouTube: https://www.youtube.com/cynthiathurlow

Angela is joined by Sarah Berry to talk about the complex relationship between visceral fat and insulin resistance, particularly during the menopause transition. They discuss how these two factors influence each other in a cyclical manner, making it challenging to pinpoint a clear starting point for weight gain and metabolic issues. They highlight the various symptoms women experience during menopause, such as anxiety, mood swings, and poor sleep, which can hinder motivation for healthy eating and physical activity WHAT YOU’LL LEARN There is a complex relationship between visceral fat and insulin resistance, where each can exacerbate the other, creating a circular process that complicates weight management during menopause. Common symptoms during the menopause transition include anxiety, mood swings, depression, brain fog, and poor sleep, which can negatively impact motivation for healthy eating and physical activity. The loss of oestrogen during menopause leads to changes in fat distribution, shifting fat storage from the hips to the abdomen, which is associated with increased visceral fat. Postmenopausal women experience poorer metabolic responses to carbohydrates, leading to higher blood sugar levels and increased hunger, which can result in consuming more calories throughout the day. It is important for women to show kindness to themselves and support each other through the menopause transition, as many experience similar challenges and changes in their bodies. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our partner who makes the show possible: • Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off 👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community

Most women in perimenopause assume their energy crash is a sleep or a stress problem. Jen Scheinman, Head of Nutrition Affairs at Timeline, explains what the real reason is, and why estrogen loss makes it dramatically worse for women than men. If you have been doing everything right and still feel like you are running on empty, this episode explains what is actually happening at the cellular level, and what women in midlife can do about it. WHAT YOU’LL LEARN • Why women's energy levels drop faster in perimenopause? • When does mitochondrial decline start and how fast does it progress? • What is Urolithin A and why can't you get enough from food? • What is mitophagy and why does it matter for energy after 40? • Does Urolithin A build new mitochondria or just clear out damaged ones? • What is the right dose of Urolithin A and does timing matter? • Can Urolithin A reduce fine lines and improve skin in perimenopause? • What does the research say about Urolithin A and immune aging? • Should you take Urolithin A as a supplement and use it topically? • Can Urolithin A help with brain fog after 40? VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our partner who makes the show possible: • Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 20% off Mitopure when you visit ⁠http://timeline.com/ANGELA⁠ and use code ANGELA. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ABOUT THE GUEST Jen Scheinman, MS, RDN, CDN is a Registered Dietitian Nutritionist with over 25 years of experience in nutrition, wellness, and healthy aging. Jen is currently Director of Scientific Communications at Timeline, the Swiss longevity brand behind Mitopure, the first clinically studied Urolithin A supplement proven to trigger mitophagy and support mitochondrial renewal in humans. 🌐 Website: https://nextjenhealth.com/ 📸 Instagram: https://www.instagram.com/jenscheinman_nutrition/

Angela and special guest Dr Tommy Wood explore the surprising, evidence-backed link between leg power and brain longevity. They discuss how relative leg strength acts as a primary predictor of cognitive processing speed in older adults, driven by the release of exerkines like IGF-1 which protect the brain’s white matter.  They also reveal that you don't need to be an elite athlete to reap these benefits; simply reaching the top 25% of your demographic can significantly slash your risk of dementia and cognitive decline. WHAT YOU WILL LEARN Relative leg power (strength in proportion to body size) is a critical predictor of how quickly the brain processes information as we age. Strength training triggers the release of hormones like IGF-1, which are essential for maintaining the structure and insulation of the brain's white matter, You don't need infinite strength to protect your brain; reaching the top 25% to 33% of your demographic provides the most significant protection against mortality and dementia. Achieving these health benefits is possible with a modest commitment, such as two 45-minute sessions per week focusing on full-body resistance training. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Perimenopause isn't the waiting room for menopause. It is its own biological storm. Here's what it does to your body, and exactly what to do about it. In this episode I'm joined by Dr. Mary Claire Haver, board-certified OB-GYN and Menopause Society certified practitioner, and we break down exactly why women in this transition feel like they've lost themselves and how to get back and live their best life. WHAT YOU WILL LEARN • Why do you feel fine one day and awful the next in perimenopause • What is the "zone of chaos" and why your brain feels it first • Why anxiety, brain fog and sleep disruption are the first signs of perimenopause • Does estrogen work better than antidepressants for mood • When to start hormone therapy and where to begin • How long can you stay on HRT • Why belly fat increases in perimenopause and how to address it • How the gut microbiome changes through the menopause transition • Which supplements actually help women over 40: creatine, vitamin D, fiber and more • What vaginal estrogen does and why most women need it VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ This episode is brought to you by Timeline. Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 10% off Mitopure when you visit http://timeline.com/ANGELA  and use code ANGELA. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ABOUT THE GUEST Dr. Mary Claire Haver is a board-certified OB-GYN and Menopause Society Certified Practitioner who has dedicated her career to closing the gap in women's midlife healthcare. She is the founder of The 'Pause Wellness Clinic, a practice focused entirely on menopausal care, and the author of the #1 New York Times bestseller The New Menopause and her brand new book The New Perimenopause. Website: https://thepauselife.com Instagram: https://www.instagram.com/drmaryclaire/ Clinic: https://thepausewellness.com/provider/dr-mary-claire-haver/  Books • The New Menopause: https://thepauselife.com/pages/the-new-menopause-book • The New Perimenopause: https://thepauselife.com/pages/the-new-perimenopause-book

Angela talks to Dr Sarah Berry about the controversial topic of seed oils and their impact on inflammation and cardiovascular health.  Dr Berry, who has gained notoriety for her views on seed oils, clarifies the role of saturated fats in increasing LDL cholesterol and cardiovascular risk, emphasising the importance of the food source from which these fats are derived. She also highlights the nuanced differences between unfermented and fermented dairy products, explaining how the fermentation process alters the health effects of saturated fat WHAT YOU WILL LEARN Saturated fat is known to increase LDL cholesterol and is associated with a higher risk of cardiovascular disease.  The source of saturated fat matters, as different food matrices can influence health outcomes. Unfermented dairy products, like butter, are linked to increased cholesterol and cardiovascular risk Fermented dairy products, such as yogurt and cheese, do not have the same negative effects despite containing saturated fat. There is significant individual variability in how people respond to changes in saturated fat intake.  Some individuals may experience substantial reductions in LDL cholesterol when reducing saturated fat and increasing polyunsaturated fat, while others may see little to no effect. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ ABOUT THE HOST Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

You've been tracking your cycle, adjusting your workouts, and following the rules. Yet it still isn't working. Dr. Lauren Colenso-Semple, PhD in integrative physiology, breaks down what the science actually says about cycle syncing for women over 40 and the answer might surprise you.  Could everything you've been told about training around your cycle be completely wrong? WHAT YOU’LL LEARN:  • Does cycle syncing actually improve workout results for women? • Should you train harder in the follicular phase when estrogen is high? • Do women in perimenopause need different training rules? • Can you build muscle at any rep range or do you need to lift heavy? • Is fasted training bad for women's hormones and adrenal health? • Does caffeine before a fasted workout raise cortisol to dangerous levels? • How much protein do perimenopausal women actually need per day? • Is there a minimum protein threshold per meal for muscle building? • Why is belly fat harder to lose after 40 and what actually works? • Do you need zone two training for mitochondrial health in perimenopause? • Can machine weights build as much muscle as free weights? • What is the best exercise strategy for bone density in midlife women? TIMESTAMPS 00:00 Cycle Syncing Myths: What Women Need to Know 02:41 Does Your Cycle Phase Actually Affect Performance? 07:54 Perimenopause Training: What Actually Needs to Change 09:08 Do Women Over 40 Need to Lift Heavier for Muscle Growth? 16:31 Machines vs. Free Weights: What's Best for Women? 19:16 HIIT vs. Zone 2 After 40: Which One Do You Actually Need? 26:48 Should You Train Fasted for Muscle Growth and Fat Loss? 36:34 Bone Density After 40: Best Exercises to Protect It 44:26 How Much Protein Do Perimenopausal Women Actually Need?47:45 Belly Fat After 40: Why It Changes and How to Lose It 51:13 Exercise vs. Diet for Fat Loss: Which Moves the Needle? 54:13 Carbs After 40: Should You Fear Them? 56:47 The Empowering Truth About Exercise for Women Over 40 VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ A BIG thank you to our sponsors who make the show possible: • Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership 👉 https://www.getstride.com/angela/ for 10% off ABOUT THE GUEST Known for her evidence-based approach and myth-busting voice, Dr. Lauren Colenso-Semple is a trusted educator helping women cut through misinformation in female fitness and nutrition. She's a co-owner of the MASS Research Review and a sought-after speaker for podcasts, media, and educational platforms committed to science-backed health content. 🌐 Website: https://www.drlaurencs.com/ 📸 Instagram: https://www.instagram.com/drlaurencs1/?hl=en