High Performance Health
by Angela Foster
High Performance Health is the podcast for ambitious women in midlife who want to stop sacrificing their health for success. I'm Angela Foster, a former corporate lawyer turned High Performance Health Coach and creator of the BioSyncing® Method. After years in the corporate world, I realised there was no roadmap for women like me. No one was talking about how our biology changes in midlife, or what to do when the strategies that always worked suddenly stopped working. So I went searching for answers, and created this podcast to bring the best conversations together in one place. Every week, I interview world-leading experts and share solo episodes to help you optimise your energy, hormones, metabolism, strength, sleep and longevity, strategies you can apply immediately. Because the future of female performance isn't about pushing harder. It's about building your biological capacity. To get your free personalised energy and resilience
Episodes
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How to Lose Fat Without Losing Muscle in Midlife (New 6-Month Trial) | Sarah Kennedy
Sarah Kennedy and I talk about fat loss, muscle, GLP-1 medications and food noise in midlife, and how to lose fat without losing muscle and keep the weight off. When Sarah was last on the show, we talked about whether there's a natural alternative to Ozempic. Since then, Calocurb has published…
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The Daily Habits That Raise HRV (From a Human Performance Scientist) | Dr Kristen Holmes
In this conversation, Kristen shares the habits she believes have made the biggest difference, from sleep-wake consistency and strength training to high-intensity intervals, low-intensity aerobic work, daylight exposure and finishing food earlier in the evening. She also explains what to…
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Gary Brecka: Perimenopause Weight Gain, Anxiety and Poor Sleep (What Your Bloods Miss)
Gary Brecka and I get into intermittent fasting, estrogen dominance, belly bloat and anxiety in perimenopause, and how the right test can show you exactly what your body is missing. Ever feel like you're doing everything right, yet your lower belly won't shift and your mind won't switch off at...
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The Creatine Mistake Almost Every Woman Over 40 Makes | Angela Foster
In this video, I explain the three mistakes that stop women over 40 getting the benefits of creatine, from taking a dose designed for young men to quitting before your muscles have had time to fill up. I also share the research on creatine for muscle, strength, sleep, brain energy and bone health...
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Professor Tim Spector - Perimenopause Mood Swings? Fix Your Gut First (3 Simple Steps)
Prof. Tim Spector and I talk about gut health, mood, inflammation and fermented foods in perimenopause, and the three diet changes he recommends to start today. Microbiome pioneer, ZOE co-founder and Good Mood Food author Prof. Tim Spector explains why midlife mood changes are not psychosomatic:...
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Does HRT Actually Help You Build Muscle And Lose Visceral Fat? - Dr. Federica Amati
Can HRT actually help women in midlife build muscle and reduce visceral fat — or is lifestyle still doing most of the heavy lifting? In this conversation, Dr. Federica Amati explains what her research found, where HRT may be helpful, and why it should be seen as one tool rather than the main…
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Why Women Over 40 Shouldn't Skip Cardio (Even for Belly Fat) | Dr Alyssa Olenick
Dr. Alyssa Olenick on why cardio doesn't cause belly fat, what fasted training really does for fat loss, and how women in midlife should balance lifting, cardio and carbs. Exercise physiologist and women's fitness researcher Dr. Alyssa Olenick breaks down the most common training myths aimed at...
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How much protein do you actually need to build muscle? | Eric Helms
How much protein do you really need to build muscle — and do women in perimenopause or menopause need more? In this conversation, Eric Helms breaks down the evidence behind some of the most common protein recommendations, including the widely quoted 1.6 grams per kilogram of body weight, when...
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Low Energy After 40? Why Hormones Aren't the Whole Story | Dr. Kien Vuu
This episode is brought to you by Solaray Solaray, is an eight-product longevity supplement system created to support cellular energy, muscle health, healthy ageing*. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat,...
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Dr. Abbie Smith-Ryan: The HIIT Workout Shown to Reduce Visceral Fat in Women
If you’re a woman in midlife and short on time, HIIT may be one of the most efficient ways to improve metabolic fitness and target visceral fat. In this conversation, Dr. Abbie Smith-Ryan breaks down the exact HIIT protocol her research group uses most often: one minute hard, one minute recovery,...
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Perimenopause Belly Fat Isn't Your Fault (Why Eating Less Can Backfire) | Dr. Mariza Snyder
Dr. Mariza Snyder and I talk HRV, HIIT, belly fat and testosterone in perimenopause, and how to keep performing without burning out. Why do high-performing women hit a wall in perimenopause? Dr. Mariza Snyder and I recorded this in person in London and swapped seats to interview each other. I…
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A biological Age of 21 at 59: The Daily Longevity Routine (Coffee to Dessert) Leslie Kenny Follows to Stay Young
At 59, Leslie Kenny says she has achieved a biological age of 21. In this episode, she takes us inside the simple daily habits she uses to support longevity, brain health, metabolic health and healthy ageing — starting with exactly what goes into her morning coffee. Leslie shares why she adds...
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Fat Burning Is Not Fat Loss: Dr. Abbie Smith-Ryan on Muscle, Fat Loss and Fasted Training for Women 40+
Dr. Abbie Smith-Ryan explains how muscle quality changes in perimenopause and how HIIT, heavy lifting and protein timing help women over 40 train smarter. In perimenopause, muscle can shift from a lean "filet" toward a "rib eye," with more fat and connective tissue inside it, and a DEXA or InBody...
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Why is Belly Fat so Hard to Lose For Women Over 40
Midlife belly fat is often blamed on high cortisol, but the picture may be more complicated. Long-term stress, insulin resistance, low energy availability, intense exercise, and poor recovery can all affect how the body responds to weight-loss efforts in your 40s. Pushing harder with HIIT…
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The Truth About Protein for Women Over 40: How Much You Need and When to Eat It
If you're over 40 and gaining weight around your middle despite doing everything right, cutting calories may be the wrong place to start. In this episode I break down why protein - not restriction - is the first thing I look at with almost every woman I work with. We cover what's actually…
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Do Women Over 40 Need to Lift Heavy to Protect Their Bones?
In this episode, Angela speaks with Eric Helms about what the evidence actually says. Eric explains why progressive overload matters more than simply lifting the heaviest weight possible, how women can build muscle effectively across a wide range of rep ranges, and how to structure resistance...
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From 60 to 134 HRV: The Habits Behind Peak Human Performance with Dr Kristen Holmes
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...
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Reverse 20 Years of Heart Ageing in Just 6 Hours a Week (Even If You're Exhausted After 40)
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...
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Why Women Over 40 Can't Lose Belly Fat (And Why More Exercise Makes It Worse) | Dr. Erin Kinney
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…
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3 Supplements to Support Your Mitochondria and Slow Cellular Ageing | Angela Foster
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…
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Menopause Weight Gain & How to Lose It | Dr Federica Amati
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,...
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The 5 Supplements Every High-Performing Woman Over 40 Should Actually Take | Angela Foster
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...
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Belly Fat Masterclass: How Women Can Lose Visceral Fat in Midlife
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…
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How To Build Stronger Bones After 50: The 3 Pillars Every Woman Needs | Angela Foster
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,...
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Longevity Masterclass: How Women Can Live Longer, Stronger & Healthier
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...
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4 Morning Habits for your Mitochondria in Menopause
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...
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The Hidden Cause of Weight Gain, Fatigue & Brain Fog in Women Over 40 | Dr. Amie Hornaman
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...
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How to Get a Flat Stomach at 50 (7 changes that worked) | Angela Foster
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...
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The New Science of Healthy Aging: 5 Biomarkers That Predict How Well You'll Age | Florence Comite
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…
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Five Diet Changes to Lower High Cholesterol in Perimenopause
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...
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The New Science of Healthy Aging: The Longevity Tests You Actually Need
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...
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Stronger Glutes, Sharper Brain - How to Increase BDNF in Your 40s
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…
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Stubborn Belly Fat & the Sleep Window That Burns it Faster Than Any Workout
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...
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I Spent 5 Days at the World’s #1 Longevity Clinic—The Surprise It Revealed about My Health
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...
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Healthy on Paper: The Hidden Drivers of Cancer Risk in Midlife
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…
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The Real Causes of Perimenopause Brain Fog (A Neurologist Explains)
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…
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Dr. Eric Helms: Why You Don't Need to Lift Heavy to Build Muscle and Strong Bones After 40
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...
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Why Lifting Weights Alone Isn't Making You Lose Fat in Perimenopause (And What Actually Works)
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,...
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The Natural Ozempic Alternative for Weight Loss | Sarah Kennedy
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...
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Dr. Stacy Sims on Zone 2 Confusion, HIIT vs Sprint Training & The Truth About Wearables
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...
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The Silent Heart Risk Every Woman in Perimenopause Needs to Know About | Michelle Routhenstein
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...
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The Mitochondrial Fix Perimenopausal Women Are Missing for Energy and Recovery
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…
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Sleep Scientist: The Missing Health Habit That Improves Sleep, Stress & Recovery for Women Over 40
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...
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Why Wearing Sunscreen All Day May Be Doing More Harm Than Good for Women Over 40
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…
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Why Mobility Is the Longevity Key Perimenopausal Women Keep Missing | Juliet Starrett
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…
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The High Estrogen, High Histamine "Perfect Storm" No One Warns Women About
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...
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How to Improve Mitochondria After 40: Zone 2, Sprints, and What Actually Works | Brad Currier, PhD
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...
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The Real Reason Women Can't Lose Weight in Perimenopause, and Why HRT Doesn't Always Fix It
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....
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Is Your Brain Fog Really Menopause? Dr. Sarah McKay Explains What the Research Says
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…
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How to Know If You Need HRT: Symptoms, Labs & What to Track in Perimenopause
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...
About this show
High Performance Health is the podcast for ambitious women in midlife who want to stop sacrificing their health for success.
I'm Angela Foster, a former corporate lawyer turned High Performance Health Coach and creator of the BioSyncing® Method.
After years in the corporate world, I realised there was no roadmap for women like me.
No one was talking about how our biology changes in midlife, or what to do when the strategies that always worked suddenly stopped working.
So I went searching for answers, and created this podcast to bring the best conversations together in one place.
Every week, I interview world-leading experts and share solo episodes to help you optimise your energy, hormones, metabolism, strength, sleep and longevity, strategies you can apply immediately.
Because the future of female performance isn't about pushing harder. It's about building your biological capacity.
To get your free personalised energy and resilience
Hosted by
Angela Foster
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