High Performance Health

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

I'm sharing the framework I built after hitting my own rock bottom when I faced hospitalisation, clinical depression, and complete burnout. It's what I now use with every high-performing woman who comes to me exhausted, stuck, and doing everything right with nothing to show for it. And once you understand it, you'll never think about your energy, your training, or your body the same way again. WHAT YOU WILL LEARN • What is the performance gap and why does it close in midlife? • Why does belly fat increase even when you're eating less? • How does muscle loss drive insulin resistance and visceral fat? • What is BDNF and how does strength training boost brain performance? • Can resistance training reduce depression symptoms? • Why is muscle mass a predictor of all-cause mortality? • What does a high-performance training week actually look like? • How much protein do women in midlife actually need? • Why is skipping a protein-rich breakfast one of the most common mistakes? • What is the BioSyncing Method and how does it raise your physiological floor? 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 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 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/

Longevity expert Dr. Valter Longo dives deep into the science behind the Fasting Mimicking Diet and why it holds a significant edge over traditional water-only fasting.  Dr. Longo explains how the FMD is engineered to trigger cellular cleanup while providing essential nutrients that protect muscle mass and maintain gut integrity—avoiding the leaky gut risks seen in water-only trials WHAT YOU WILL LEARN Safety and Compliance: Unlike water-only fasting, which can cause hypotension and hypoglycaemia, the FMD is designed to be safer and much easier for the average person to complete. Gut Health Protection: Emerging research suggests that water-only fasting can actually increase leaky gut symptoms in mice Muscle Maintenance: The FMD utilises specific carbon sources like glycerol to support glucose production, which prevents the body from breaking down muscle tissue for energy during the fast. Psychological Reset: Beyond the biology, the five-day protocol serves as a powerful psychological stop sign TIMESTAMPS: 0:38 The Slave to the Meal 2:10 The Leaky Gut Discovery 4:54 Training the Teenage Brain 6:22 The Power of the Pause 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/

If you’re in midlife and feeling mentally stretched with brain fog, poor sleep or constant stress, this episode will help you understand what’s really happening. In this episode, I’m joined by neuroscientist Dr. Tommy Wood to explore how stress, hormones, recovery and lifestyle shape your brain after 40 and what actually makes a difference. This is a clear, practical conversation for women who want to protect their focus, memory and long-term brain health. WHAT YOU WILL LEARN • What a “healthy brain” actually means in real life • Why lack of control drives burnout • How high-demand jobs affect dementia risk differently depending on control • Why education and cognitive stimulation protect against decline • What really happens to the brain during perimenopause • The link between vasomotor symptoms, sleep and brain fog • How creatine supports brain energetics (and dosing guidelines) • Why leg strength predicts processing speed and dementia risk • How sleep clears metabolic waste from the brain • Why improving one habit can improve multiple brain pathways TIMESTAMPS: 00:00 Intro Stress, Burnout & Recovery: Why Your Brain Needs Rest to Adapt 01:22 What Defines a Healthy Brain? 03:10 The Demands on the Midlife Female Brain 08:00 Why Lack of Control (Not Just Stress) Increases Dementia Risk 10:34 Can You Improve Brain Function Later in Life? Neuroplasticity Explained 17:15 Decision Fatigue & Cognitive Load: The Hidden Brain Tax on Women 20:47 Brain Fog in Perimenopause: Hormones, Sleep & Cognitive Changes 27:34 Nutrient Deficiencies That Affect Brain Function (Iron, Vitamin D & B Vitamins) 28:55 Creatine for Brain Health: Memory, Depression & Cognitive Performance 37:19 Depression & Dementia Risk: What the Research Shows 39:53 Leg Strength & Brain Health: Why Lower Body Power Predicts Cognitive Function 46:32 Exercise After Poor Sleep: Why HIIT Can Restore Focus 50:19 The Glymphatic System: How Sleep Cleans the Brain 56:04 The “One Domino” Habit That Improves Brain Health 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 Tommy Wood, PhD, is a neuroscientist and athletic performance coach. He is a host of the “Better Brain Fitness” podcast and author of “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age,” which will be released March 24 and is available for preorder now. Website: https://www.drtommywood.com/ Instagram: https://www.instagram.com/drtommywood/ Podcast: https://www.betterbrain.fitness/ Book: https://www.drtommywood.com/stimulated-mind

Angela and special guest Dr. Darshan Shah, look at the polarising world of cardiovascular health, specifically demystifying the role of LDL cholesterol.  They challenge the traditional one-size-fits-all approach to statins, arguing that heart health must be viewed through the lens of individual biology—where factors like inflammation, genetic risk, and lifestyle can make the same LDL level a non-issue for one person and a crisis for another WHAT YOU WILL LEARN LDL is Not Always the Enemy: A high LDL reading alone doesn’t guarantee heart disease; its impact depends on individual context The Power of ApoB and Lp(a): Traditional cholesterol panels are often insufficient; more modern biomarkers like ApoB(a superior risk marker) and Lp(a) (a genetic factor) provide a much clearer picture of cardiovascular risk. AI in Diagnostics: The Clearly scan uses AI to analyse CT angiograms, allowing doctors to see the actual buildup of both calcified and soft plaque in the coronary arteries rather than just guessing based on blood work. Precision Over Dogma: Because cardiovascular health is an "N-of-1" situation, interventions like statins or PCSK9 inhibitors should be based on actual arterial health TIMESTAMPS: 01:21 The LDL Controversy: An explanation of why cholesterol remains a polarizing topic and why it must be treated as an individual biology issue. 02:37 The Tale of Two Patients: A comparison of a healthy gym-goer with high LDL/zero plaque versus a high-stress professional with lower LDL/significant plaque. 04:13 Modern Biomarkers: A breakdown of the specific tests to ask for, including ApoB, HS-CRP, and the Clearly cardiovascular scan. 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/

If you’re entering perimenopause and suddenly noticing more abdominal fat, higher cholesterol, poorer sleep or increased anxiety, you’re not imagining it. In this episode, I’m joined by Professor Sarah Berry to unpack what actually changes in women’s cardiometabolic health during the menopause transition We explore why premenopausal women are often metabolically protected compared to men, what shifts during perimenopause, and how declining estrogen impacts fat distribution, blood glucose control, inflammation and cholesterol. WHAT YOU WILL LEARN • Why cardiometabolic health often worsens during perimenopause • When visceral fat redistribution typically begins • The role of estrogen in fat storage, cholesterol and inflammation • Whether hormone therapy protects against abdominal fat gain • How glucose dips can drive an extra 300+ calories per day • What ApoB really means and why it matters beyond LDL • The truth about seed oils, saturated fat and cardiovascular risk • Why soy isoflavones work for some women but not others • How replacing typical snacks with almonds predicted a 30% drop in cardiovascular risk TIMESTAMPS: 00:00 Intro: Why Cardiometabolic Risk Increases During Perimenopause 05:01 Does Hormone Therapy Protect Against Visceral Fat & Cholesterol Changes? 13:42 How to Improve Your Gut Microbiome through Diet 19:01 Why Belly Fat Increases in Perimenopause (Estrogen, Hunger & Blood Sugar) 27:39 Saturated Fat Explained: Butter vs Yogurt & The Food Matrix 45:31 Eating Speed, Late-Night Meals & Metabolic Health 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 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 Professor Sarah Berry is a Professor of Nutritional Sciences at King’s College London and Chief Scientist at ZOE. She leads large-scale research on personalised nutrition, metabolic health and how individuals respond differently to food, including the global PREDICT studies. Instagram: https://www.instagram.com/drsarahberry/ X: https://x.com/saraheeberry 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. 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/

If you are waking at 2:00 AM wide awake, mind racing and calculating how little sleep you have left, this episode is for you. In this episode, I unpack what is really driving the 2:00 AM wake up in women over 35. This is rarely a sleep hygiene problem. And it is not that you are bad at switching off. In most cases, it is a hormonal and metabolic cascade showing up as a sleep issue. We explore why alcohol fragments the second half of sleep, even if it helps you fall asleep, how declining progesterone affects GABA and your ability to buffer stress overnight, and why under fuelling at dinner can trigger a 2:00 AM cortisol spike through blood sugar dips. I also share the exact dinner tweak and evening wind down stack I use personally and with clients, plus the CAP formula to stop your brain rehearsing tomorrow at 2:00 AM. This is a practical, physiology first episode for high performing women who are tired of being told to just relax and want to address the real root cause. WHAT YOU’LL LEARN: • Why do you wake up at 2:00 AM? • Does alcohol disrupt sleep in the second half of the night? • Can low progesterone affect sleep quality? • Can low blood sugar wake you up at night? • Should you eat carbohydrates at dinner for better sleep? • Do glycine, magnesium or L theanine improve sleep? • Does morning sunlight improve sleep at night? • How do you stop overthinking at 2:00 AM? • What is the CAP method and how does it reduce cognitive load? • What should you do if you wake in the night? VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible 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/

Download my free Ultimate Guide to Creatine for Women here: https://academy.angelafosterperformance.com/creatine-guide  What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym. KEY TAKEAWAYS: Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation. Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation. Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause. Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women. TIMESTAMPS AND KEY TOPICS: ⁠3:33⁠ – Creatine’s impact on fat loss, strength, and performance in women ⁠7:31⁠ – Recovery, overtraining & HRV: how creatine supports your nervous system ⁠13:31⁠ – Creatine for mood, mental health, and inflammation ⁠22:03⁠ – Muscle breakdown: why women respond differently than men ⁠31:25⁠ – Supercharge brain performance ⁠47:43⁠ – Creatine and sleep: timing, dosage, and recovery benefits ⁠55:13⁠ – Final verdict: What dose actually works—and is it safe?   VALUABLE RESOURCES ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Get 20% off the Creatine I love at ⁠trycreate.co/ANGELA20⁠, and use code ANGELA20 to save 20% on your firsts order. LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at ⁠https://lvluphealth.com/angela⁠ For 10% off at Timeline visit ⁠www.timelinenutrition.com⁠ and use code ANGELA10 ABOUT THE GUEST Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students. Google Scholar: ⁠https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate⁠ Instagram:⁠ https://www.instagram.com/dr.darrencandow/?hl=en⁠ CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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/

Angela talks to Professor Stuart Philips, who challenges the long-standing "Anabolic Window" myth, revealing that muscle sensitivity to protein actually lasts up to 48 hours post-exercise rather than a mere 30-minute window.  The conversation cuts through the noise of modern protein obsession, establishing that while the RDA is a baseline, the true sweet spot for muscle synthesis lies between 1.2g and 1.6g per kilogram of body weight. WHAT YOU’LL LEARN: The protein "sweet spot": While the baseline requirement is 0.8g/kg, optimal benefits for muscle maintenance and growth occur between 1.2g and 1.6g per kilogram. The myth of the 30-minute window: The "Anabolic Window" is much larger than previously thought; muscles remain sensitive to protein for up to 48 hours after a workout. Dosage limits: For most people, including perimenopausal and postmenopausal women, 30g to 40g of protein per meal is the effective limit for stimulating new muscle growth. Carbohydrates are essential: Despite modern "carb-phobia," carbohydrates are the primary drivers of high-intensity performance TIMESTAMPS [01:50] The confusion between calculating protein [03:52] The "Baking the Cake" analogy [05:54] Debunking the idea that you can only absorb 20g of protein at a time. [07:18] Addressing Anabolic Resistance and protein needs for women in menopause. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible Beam: Upgrade your cellular health - get 20% off Beam Minerals at http://beamminerals.com/ANGELA  & use code ANGELA at checkout 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/

If you’re in midlife and suddenly feel like fat loss has become harder overnight, despite training, eating well, and doing what used to work, this episode is for you. Today I’m joined by Bill Campbell, PhD to unpack what the research actually shows about menopause, body composition, and “weight loss resistance”. We explore why some women gain body fat during this transition while others don’t, why hormone therapy isn’t a guaranteed fix, and the small but powerful lifestyle factors (movement, sleep, protein) that can quietly shift results. This is a practical, evidence-based conversation for women who lift, care about their health, and want clarity; not clichés. WHAT YOU’LL LEARN • Why menopause-related fat gain doesn’t happen to everyone • The 2–3 year window where body fat gain seems most likely • Why hormone therapy helps some women but not others • How daily movement (NEAT) drops in midlife without you noticing • The difference between training for muscle vs strength • Why lifting shouldn’t be treated as “calorie-burning cardio” • How much protein is actually supported by research (and why many women under-eat it) • Why poor sleep can create real weight-loss resistance • Whether fasted training makes any difference for body composition TIMESTAMPS: 00:00 Menopause Weight Gain: Why It Happens to Some Women (But Not All) 03:41 Can Hormone Therapy Reverse Menopause Weight Gain? 10:23 DEXA vs InBody in Midlife: What My Results Revealed (And Why It Matters) 15:29 What Is the Final Menstrual Period (FMP) & When Is Fat Gain Most Likely? 20:46 Midlife Fat Gain & NEAT: The Activity Decline No One Notices 25:29 “I Just Have a Slow Metabolism” — Is Body Type to Blame? 28:02 Should You Lift Heavy or Light? The Truth About Reps, Fat Loss & Muscle 34:26 How Much Protein Do Midlife Women Actually Need? 40:11 Sleep Deprivation and Fat Gain: Can Poor Sleep Cause Weight-Loss Resistance? 46:02 Protein Timing vs Total Daily Intake: What Matters Most? 48:26 Fasted Workouts: Helpful or Harmful in Midlife? VALUABLE RESOURCES 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 - visit https://www.getstride.com/angela/ for 10% off• Mitopure - Supercharge your energy and upgrade your mitochondria: http://timeline.com/ANGELA | Enter code ANGELA to save 10%ABOUT THE GUEST Bill Campbell, PhD is a professor and leading body composition researcher specialising in fat loss, muscle gain, resistance training, and protein intake. His recent work focuses on how the menopause transition affects active women, combining laboratory research with practical strategies women can actually apply. Website: https://www.billcampbellphd.com Instagram: https://www.instagram.com/billcampbellphd YouTube: https://www.youtube.com/@billcampbellphd

VO2 max is one of the strongest, most measurable predictors we have of longevity; and for midlife women, getting your cardio strategy right matters. In this episode, I break down the real truth behind the “HIIT vs Zone 2” debate, and show you how to use both in a way that supports energy, brain health, and long-term performance, including what Zone 2 training really improves, and what HIIT actually changes in your body. You’ll also learn how to programme cardio in midlife so you increase VO2 max without disrupting sleep, strength training, or your ability to recover. By the end, you’ll have a clear weekly framework to build cardiovascular fitness safely in midlife, even if you’re time-crunched, plus two science-backed interval workouts that reliably improve VO2 max. WHAT YOU’LL LEARN • Why VO2 max is a powerful longevity marker (and why it matters in midlife) • The difference between Zone 2 and HIIT (and what each one is for) • What Zone 2 builds (aerobic base, mitochondria, recovery capacity) • Why Zone 2 often “feels pointless” for high-achieving women (and what to do instead) • How HIIT improves VO2 max, insulin sensitivity, and metabolic health • The brain benefits of Zone 2 vs Zone 5 (BDNF, lactate, blood flow) • Why “more intensity” often backfires in midlife (sleep, stress, injury risk) • The progression hierarchy that protects your joints and results• How many HIIT sessions women actually need (and when it’s too much) • Two evidence-backed HIIT workouts: micro-intervals + the Norwegian 4x4 • A simple weekly template that works even with 30 minutes a day • How to combine resistance training + cardio in the same day for best results VALUABLE RESOURCES 10 Habits That Help Me Reverse My Biological Age (Free Guide) 👉 https://academy.angelafosterperformance.com/10-habits-guide A BIG thank you to our sponsors who make the show possible: Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership - visit https://www.getstride.com/angela/ for 10% off.

Angela talks to Ari Whitten, the founder of The Energy Blueprint and an expert in mitochondrial health about his comprehensive approach to overcoming fatigue and optimising energy levels by addressing the cellular engines of the body—the mitochondria.  Ari explains how modern lifestyle factors, such as poor light exposure, chronic stress, and nutritional deficiencies, signal the mitochondria to enter a defence mode rather than an energy-producing mode WHAT YOU’LL LEARN: The Cell Danger Response (CDR): Mitochondria have a dual role; they are not just energy producers but also environmental sensors that shift into a defensive state when they perceive threats Circadian Rhythm and Light: Proper exposure to natural light in the morning and minimising artificial blue light at night is critical for regulating the mitochondrial clock and ensuring deep, restorative sleep. Hormetic Stress: Introducing controlled stressors—such as high-intensity exercise, cold exposure, or heat—can actually strengthen mitochondria and increase their capacity to produce energy The Importance of Nutrient Density: Specific nutrients, including CoQ10, magnesium, and polyphenols, are essential "fuel" for the electron transport chain TIMESTAMPS [00:04:15] The "Energy Gap" [00:18:30] Mitochondria as Sensors [00:32:45] The Power of Red Light Therapy [00:52:10] Building Metabolic Flexibility VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible The Ultimate Guide to Red Light Therapy  Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership - visit https://www.getstride.com/angela/ for 10% off. Ready to support your body at the cellular level where it matters? Head to www.MitoQ.com and use my code ANGELA for 10% off your first order *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 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/

Angela examines the intricacies of training for muscle strength, hypertrophy, and endurance, referencing a key paper by Brad Schoenfeld that outlines effective rep ranges for different fitness goals.  She discusses the importance of neuromuscular adaptation for beginners and suggest starting with bodyweight exercises before progressing to kettlebells and heavier weights, as well as the significance of tailored training programs, especially for women undergoing menopause, advocating for high-intensity interval training and heavier lifting. WHAT YOU’LL LEARN: Training Ranges: Hypertrophy is typically achieved with 8 to 12 reps, strength with 1 to 5 reps, and endurance with 15 or more reps. It's important to follow a structured program to maximise results. Neuromuscular Adaptation: Beginners will experience significant improvements through neuromuscular adaptation, which involves learning proper movement patterns. Starting with bodyweight exercises like squats and pushups is effective. Progression: As individuals advance, they should gradually incorporate resistance training, starting with bodyweight exercises, then moving to bands, and eventually to weights like kettlebells for functional movements. Training for Life: Emphasis should be placed on training that prepares individuals for everyday activities, such as lifting children or carrying luggage, rather than just focusing on traditional weightlifting. TIMESTAMPS [00:00:46] Hypertrophy training explained. [00:04:12] Training structure and methods. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible To get your discount at Mitopure head to www.timeline.com/angela and enter code ANGELA for your exclusive discount 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/

Today I’m joined by Professor Valter Longo to unpack what actually slows biological ageing, and what most women are getting wrong about fasting, protein, and diet. We explore the difference between chronological age and biological age, how biological ageing is measured, and why chasing extreme fasting or high-protein trends may quietly undermine long-term health. Professor Longo shares decades of research behind the Fasting Mimicking Diet (FMD), explains why most popular fasting protocols may increase cardiovascular risk, and outlines the dietary patterns consistently linked to the world’s longest-living populations. This conversation cuts through longevity hype with evidence from human trials, centenarian studies, and 100 years of ageing research, offering a grounded, practical framework for improving healthspan without extremes. WHAT YOU’LL LEARN • The real difference between chronological age and biological age – and how it’s measured • Why blood biomarkers may be more reliable than epigenetic ageing clocks right now • What organ-specific ageing clocks reveal about hidden health risks • How long it actually takes to activate meaningful autophagy in humans • Why most intermittent fasting protocols may increase heart disease risk • The science behind the 5-day Fasting Mimicking Diet (FMD) • FMD vs water fasting: gut health, muscle preservation, and safety • Why skipping breakfast is linked to higher cardiovascular mortality • The optimal daily eating window for longevity (and why 12 hours matters) • How often to use FMD for longevity, metabolic health, and disease prevention • Why excess protein may accelerate ageing and disease risk • How much protein humans actually need for longevity • The ideal macronutrient balance for healthspan and lifespan • How nutrition consistently outperforms exercise for lifespan extension • Practical longevity habits around sleep, stress, and lifestyle timing Timestamps 00:00 Intro: Biological Age vs Chronological Age 04:03 Organ-Specific Ageing: Why One Age Score Can Be Misleading 06:15 Autophagy Explained: How Long It Really Takes in Humans 08:59 The Longevity Diet & Fasting Mimicking Diet Explained 11:26 Why Most Fasting Protocols May Be Harmful Long-Term 16:58 Skipping Breakfast, Cholesterol & Heart Disease Risk 18:36 Water Fasting vs FMD: Gut Health, Microbiome & Muscle Loss 35:03 Protein Intake Myths: Muscle, Ageing & Disease Risk 42:46 Sleep, Stress & Lifestyle Factors That Extend Healthspan VALUABLE RESOURCES A BIG thank you to our sponsors who make the show possible: • MitoQ NAD+ 👉 Use Code ANGELA for 10% off • Timeline 👉 http://timeline.com/angela | Enter code ANGELA for 10% off your first order ABOUT THE GUEST Professor Valter Longo is a world-leading longevity scientist, biogerontologist, and Director of the Longevity Institute at the University of Southern California. His research focuses on ageing, fasting, nutrition, cancer prevention, metabolic health, and lifespan extension, with over 40 clinical trials investigating the Fasting Mimicking Diet and longevity interventions. He is the author of The Longevity Diet and has published extensively in Nature, Cell, and Science. Website: https://valterlongo.com

Angela addresses the common misconception that a slowed metabolism is the primary cause of weight gain during midlife, particularly for women experiencing menopause. Instead, the focus is on the impact of visceral fat and insulin exposure, which can lead to stubborn belly fat.  Angela episode outlines five actionable levers to combat these issues, including increasing daily movement, prioritising resistance training, strategically using high-intensity interval training (HIIT), choosing fibrous whole food carbohydrates, and improving sleep and stress resilience WHAT YOU’LL LEARN: Insulin Exposure: Elevated insulin levels throughout the day hinder the body's ability to mobilise stored fat. Improving insulin sensitivity is crucial for effective fat loss, particularly around the abdomen. Five Effective Levers: To combat midlife belly fat, focus on five key strategies: Break up long periods of sitting and increase daily movement. Prioritise resistance training three times a week. Use high-intensity interval training (HIIT) strategically. Choose fibrous whole food carbohydrates instead of cutting carbs entirely. Improve sleep quality and manage stress to enhance metabolic health. Personalised Approach: The most effective strategy for reducing belly fat varies for each individual. Factors such as sleep disruption, stress load, glucose swings, and training intensity should be considered TIMESTAMPS [00:01:35] Visceral fat and health risks. [00:04:24] Break up sitting and movement. [00:09:20] Sleep disruption and stress load. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible 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/

Angela takes a look at the essentials of daily detoxification with executive wellness coach and Ideal Day podcast host, Adam Parker.  Moving beyond the hype of fad cleanses, Adam and Angela explore how our bodies naturally process modern environmental toxins, from heavy metals to microplastics, and why proactive support is vital in 2026.  From the controversial benefits of coffee enemas to the science-backed power of sauna protocols, mineral replenishment, and binders, this conversation provides a roadmap for boosting metabolic flexibility, clearing brain fog, and reclaiming your cellular energy. WHAT YOU’LL LEARN: Detox is a Continuous Process: The body is always detoxing through breath, sweat, and elimination; however, the modern toxic load often exceeds our natural capacity The Bottom-Up Protocol: Effective detoxification should follow a specific sequence starting at the colon (the bottom of the drainage funnel) and moving up to the liver, gallbladder, lymph, and finally the cells The Role of Lipophilic Toxins: Many modern man-made chemicals are fat-soluble (lipophilic) and store themselves in fat tissue Minerals as the "Spark Plugs": Heavy metals often compete with essential minerals for cell receptors. Replenishing with fulvic and humic minerals or unrefined sea salt is a foundational daily habit to push out heavy metals and fuel metabolic pathways. TIMESTAMPS [01:41] — Defining Detox: Adam explains why the body needs extra support in today’s environment compared to a decade ago. [05:25] — Fat Tissue & Toxin Storage: A discussion on why toxins hide in body fat and the symptoms that occur when they are mobilised. [08:52] — The Supplement Strategy: Deep dive into magnesium for the colon and milk thistle/dandelion for stagnant bile flow in the liver. [11:51] — The Coffee Enema Debate: Adam breaks down the 100-year history and the hepatic portal vein mechanism behind this controversial practice. [17:09] — Maximum Sauna Benefits: How to use binders, hydration, and "sweat-wiping" techniques to optimise heat-based detoxification. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible Get 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA 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/

This episode explores the scientific nuances of workout timing, specifically tailored to women's health and physiology. The conversation delves into how circadian rhythms, cortisol levels, and appetite hormones like ghrelin influence the body's response to exercise at different times of the day.  We discuss findings from various training studies, highlighting that while morning workouts are particularly effective for reducing abdominal fat and visceral adiposity in women, afternoon sessions may offer superior strength and powergains due to enhanced neuromuscular recruitment WHAT YOU’LL LEARN: Training in the morning, regardless of the exercise type (high-intensity or resistance), is notably effective for reducing abdominal fat Women tend to see greater strength gains and improved neuromuscular fibre recruitment when training in the afternoon or evening. The body’s response to morning exercise is partly driven by a higher baseline of activated ghrelin While biology suggests optimal times for specific goals, consistency and sticking to a routine that fits one's lifestyle are ultimately the most important factors for long-term success. TIMESTAMPS 0:00 – Discussion on how morning workouts specifically target abdominal fat reduction in women. 0:25 – Explanation of why women generally experience greater strength and power in the afternoon. 0:44 – Overview of studies showing morning exercise reduces visceral fat in women, but not in men. 1:18 – Analysis of how the hunger hormone ghrelin triggers fat burning during early morning sessions. 1:43 – Insight into how resistance training signals the liver to use fatty acids for metabolism rather than storage. 2:38 – A concluding look at why personal consistency often outweighs biological "perfection" in a routine. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible Get 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA 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/

Today I’m joined by neuroscientist and mitochondrial health expert Siobhan Mitchell to cut through the noise around mitochondria, inflammation, NAD, and what actually matters for energy, recovery, and brain health in midlife We unpack why mitochondria are not just “battery packs”, they are a master regulator of oxidative stress, immune signalling, and cellular aging. Siobhan explains the difference between hormetic stress that upgrades your system (like training) versus chronic stress that drains it WHAT YOU’LL LEARN: • What mitochondria actually do, beyond “energy production”  • Mitophagy and mitochondrial biogenesis, and why both decline with age  • The difference between hormetic stress (exercise) and chronic stress (modern life)  • Why mitochondrial dysfunction can drive inflammation and immune overactivation  • How brain energy demand and oestrogen loss intersect in menopause symptoms  • CD38, inflammation, and why staying lean matters for NAD preservation  • Why NAD precursors can be wasted, and what supports conversion inside the cell  • The practical take on timing, training, and recovery support TIMESTAMPS 00:01 Mitochondria, ATP, and the oxidative stress trade-off  04:14 Mitophagy, mitochondrial biogenesis, and aging  16:13 Mitochondria as immune regulators, inflammation and cytokines  23:09 Brain energy, menopause, oestrogen, and cognitive decline mechanisms  29:33 NAD explained, CD38, and why NAD drops with age  48:56 NAD, GLUT4, insulin sensitivity, and perimenopause metabolism  53:19 Where to learn more, discount code, and closing VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible Get 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA Get 35% off Timeline Mitopure by visiting this link while the offer lasts - http://timeline.com/angela35 Upgrade your cellular health - get 20% off Beam Minerals at http://beamminerals.com/ANGELA & use code ANGELA at checkout ABOUT THE GUEST Dr Siobhan Mitchell - Chief Scientific Officer - MitoQ Siobhan is the Chief Scientific Officer at MitoQ. She completed her PhD at SUNY Albany and a post-doctoral fellowship in brain ageing at the University of Washington. Siobhan has held roles at the three largest food companies in the world (Unilever, Nestlé, and PepsiCo), where she conducted trials in Europe, North America, and Asia, investigating the effects of nutrition on cognitive decline, mood, and performance. Additionally, she was Senior Director of Research at Noom, where she led a team investigating the behavioural and health effects of weight loss and mental health 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 .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.

Most women think brain fog in perimenopause is inevitable. It isn’t. In this episode, I explain what’s really going on: your brain isn’t broken, it’s running on empty; and that’s a solvable biology problem, not a willpower problem. I break down what happens as estrogen and progesterone fluctuate, how that impacts brain energy, and why symptoms like forgetfulness, poor focus, and “slow-motion thinking” can show up even when you’re doing everything right. Then I share four science-backed strategies to rebuild a sharper, more resilient brain—covering nutrition, training for cognitive performance, regulating your mental “gears,” and a practical supplement toolkit to amplify the foundations WHAT YOU’LL LEARN: How blood sugar crashes sabotage cognition (and the breakfast fix) Why protein & healthy fats matter for focus in perimenopause The role of omega-3s (EPA/DHA) in neuroinflammation and clarity Why higher-intensity exercise can improve focus via lactate → BDNF How to use training strategically before deep work or high-stakes meetings The 3 Gears framework for focus, creativity, and stress regulation Why micro-breaks between meetings improve engagement and reduce stress buildup The supplement stack discussed (omega-3s, magnesium forms, ubiquinol/CoQ10, B vitamins) How to start with one change and build momentum without overwhelm TIMESTAMPS 00:00 Brain Fog in Perimenopause: What’s Really Going On 02:37 Strategy 1: High-Quality Nutrition 05:25 Strategy 2: Exercise for Focus (Lactate, BDNF & Brain Energy) 08:59 Strategy 3: 3 Gears Framework for Focus & Stress 13:05 Strategy 4: The Supplement Toolkit (What Actually Helps) 17:28 How to Reclaim Your Focus & Energy VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend • Longevity Supplement Masterclass – https://academy.angelafosterperformance.com/longevity-masterclass-27 • Omega-3 Episode featuring Dr. Bill Harris – https://www.youtube.com/watch?v=J42kJPyHPoA A BIG thank you to our sponsors who make the show possible Get 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA Get 35% off Timeline Mitopure by visiting this link while the offer lasts - https://www.timeline.com/promotions/angela35 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/

Join Angela and Simon Alexander Ong, a life and business coach and author of the book Energize, for a discussion on how to transform your life by managing your energy rather than your time, focussing on the power of perception and mindset in achieving an "extraordinary life".  Simon shares his personal journey from the financial sector during the 2008 crisis to becoming a coach, illustrating how obstacles can be reframed as opportunities. They also look at practical strategies for goal setting, maintaining consistency over intensity, and building sustainable systems for long-term success in both personal and professional spheres. KEY TAKEAWAYS: Energy Management Over Time Management: True productivity and the ability to "bend reality" come from managing your energetic state and perception rather than just managing your calendar. Consistency Trumps Intensity: Success is rarely a straight line; it is more like a maze where long-term consistency in habits and systems is more effective than short-term bursts of intense effort. The Power of Pronoia: Reframing your perspective from paranoia (the world is out to get you) to "pronoia" (the universe is conspiring in your favour) significantly changes how you respond to challenges and opportunities. Value and Service as Business Foundations: In business, shift the focus from selling to providing value and service; Simon suggests that money is simply an "echo of value". TIMESTAMPS AND KEY TOPICS: [0:56] The career journey [2:50] “The messy middle" of any journey and why it's crucial to fall in love with the process [7:46] The difference between goal-setting (like training for a marathon) and building systems [13:48] “Daily non-negotiables," including physical exercise, reading across multiple formats, journaling for mental clarity, and using voice notes VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible Try Beam Minerals now at beamminerals.com/angela using code ANGELA for 20% off Take the BioSyncing Quiz: https://angelafoster.me/quiz 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/

Join Angela and Dr William Li for a look at the complex world of heart health and hormonal shifts, in which they tackle the often-confusing link between menopause and rising cholesterol levels, debunking common myths and providing clarity on the real risks of high LDL.  Dr. Li shares his expert insights on the nuances of heart disease prevention, the importance of blood sugar balance, and how a holistic, evidence-based approach can help you navigate these sudden health changes with confidence and balance. KEY TAKEAWAYS: High LDL cholesterol is linked to an increased risk of cardiovascular disease because it can build up as plaque in the arteries and impede blood flow. Total cholesterol levels are no longer the primary indicator of heart disease risk; instead, doctors focus on the ratio of "good" HDL to "bad" LDL cholesterol. While some people have genetic predispositions to extremely high cholesterol, modern medicine emphasises a more nuanced understanding of different cholesterol components. Maintaining blood sugar balance is crucial, but health influencers often exaggerate the dangers of minor "spikes" and "crashes" that are actually normal bodily functions. TIMESTAMPS AND KEY TOPICS: 0:45 How LDL cholesterol sticks to artery walls like "Velcro," 1:42 How medical understanding has evolved from tracking total cholesterol to focusing on HDL/LDL ratios. 3:07 The influence of health influencers on public anxiety regarding blood sugar and cholesterol levels. 4:03 Importance of "homeostasis" and how the body naturally strives for balance in its systems. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible 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/

If you’re a woman over 35 who feels tired, stretched thin, and quietly disconnected from herself, this episode is for you. At 38, I was hospitalised, burnt out, and running on empty. Today, my biological age is more than 20 years younger than my chronological age, not because of biohacks, restriction, or endless workouts, but because I made a small number of strategic changes at the exact stage of life where they matter most. In this solo episode, I break down The Longevity Seven: the seven science-backed pillars I used to rebuild my health, and the same framework I now use with high-performing women to restore energy, strength, and long-term resilience. WHAT YOU’LL LEARN • Why women in their mid-30s to mid-40s are in a critical window for long-term health • The 7 simple pillars that radically improved my strength, energy, and biomarkers • How to build muscle, VO₂ max, and resilience without overtraining • How much protein women actually need as they age • Why plant diversity matters more than restriction • How sleep consistency impacts longevity more than sleep duration • The role of inflammation, gut health, and omega-3s in aging well • Why purpose, connection, and nature are non-negotiable for long-term vitality TIMESTAMPS TIMESTAMPS 00:00 My Wake-Up Call at 38 01:32 The Longevity Seven Explained 06:19 Pillar 1: Daily Movement Without Burnout 07:53 Pillar 2: Protein & Plant Diversity Simplified 10:51 Pillar 3: Reducing Inflammation with Healthy Fats 11:49 Pillar 4: Why Sleep Consistency Matters Most 13:04 Pillar 5: Purpose and Longevity 13:53 Pillar 6: Relationships & Social Health 14:14 Pillar 7: Nature, Movement & Time Freedom 15:27 How to Start (Without Doing Everything at Once) RESOURCES & LINKS • Episode: Creatine for Women in Midlife – https://www.youtube.com/watch?v=nIMxC_QOmmw • 21-Day Hormone & Longevity Reset (Live on January 29, 2026) – https://academy.angelafosterperformance.com/reset A BIG thank you to our sponsors who make the show possible: • Beam Minerals – Go to https://beamminerals.com/angela | Use code ANGELA for an exclusive discount

Angela is joined by Dr Will B to examine the critical relationship between meal timing, gut health, and inflammation.  They discuss how eating close to bedtime can negatively impact heart rate variability and create an inflammatory state in the body, particularly affecting the gut microbiome. They also look at the importance of allowing the gut to enter a recovery mode during the night and emphasise the benefits of earlier meal times KEY TAKEAWAYS: Meal Timing and Inflammation: Eating close to bedtime can lead to increased inflammation, as the body's inflammatory response peaks about six hours after a meal Importance of Fasting: Allowing the gut a fasting period of about 12 hours overnight can help recalibrate the gut microbiome, promoting a healthier gut environment and supporting overall health. Four Nutritional Pillars: To support a healthy microbiome and reduce inflammation, focus on four key nutrients: fibre, polyphenols, healthy fats, and fermented foods Dietary Patterns: While various dietary patterns (like vegan, carnivore, or keto) are often debated, the focus should be on ensuring adequate intake of the four nutritional pillars rather than adhering strictly to a specific diet TIMESTAMPS AND KEY TOPICS: [00:02:21] Nighttime gut microbiome recovery. [00:04:36] Inflammation and health risks. [00:08:03] Mediterranean diet and health. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible 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/

Today I’m sitting down with world-leading exercise physiologist Professor Stuart Phillips, PhD, to cut through the noise around strength training, protein, fasting, and midlife muscle. We talk about why women don’t need a completely different training programme than men, why just two resistance sessions a week can meaningfully improve strength and long-term health, and why consistency matters far more than “perfect” protein timing or supplements. WHAT YOU’LL LEARN • Whether women need different strength training programmes than men • How little resistance training is needed to protect muscle and aging • Why lifting across all rep ranges builds better long-term results • How cardio and strength training interact (and sometimes compete) • How much protein women actually need per day and per meal • Why protein timing matters far less than total intake • Whether fasted training harms muscle, hormones, or recovery • How under-fueling quietly sabotages strength and adaptation Timestamps00:00 Strength Training Myths for Women 02:31 Why Lean Women May Struggle to Gain Muscle 05:17 Muscle vs Strength vs Power Explained 17:31 How Much Protein Do Women Really Need? 26:48 Protein Per Meal: Absorption, Timing & Anabolic Window 34:24 Carbohydrates, Performance & Insulin Sensitivity 37:34 Fasted Training: Risks, Benefits & Reality42:43 Optimising Post-Workout Nutrition 47:41 Balancing Cardio & Strength Training 52:19 Aging, DEXA Scans & What Really Matters VALUABLE RESOURCES A BIG thank you to our sponsors who make the show possible:• Hormone Harmony – Go to https://lvluphealth.com/angela | Use code ANGELA for an exclusive 15% off ABOUT THE GUEST Professor Stuart Phillips, PhD is a world-renowned exercise physiologist and Professor at McMaster University, internationally recognised for his research on muscle protein synthesis, aging, resistance training, and nutrition. With over 30 years of research experience, Stuart is a leading voice in evidence-based guidance on strength training, protein intake, and healthy aging. Social Media:Instagram, X & TikTok: @mackinprofFacebook: https://www.facebook.com/SMPPh.D/

Angela is joined by Sarah Rusbatch, to discuss the hidden health risks of alcohol, particularly for women in midlife. Sarah reveals the physiological reasons why women metabolise alcohol differently than men, leading to increased health risks, and shares the alarming statistic that four out of five women are unaware of the link between alcohol and breast cancer.  Together they focus on the three core pillars for successful behaviour change: focusing on what you gain, replacing the habit with a positive alternative, and embracing the power of small experiments KEY TAKEAWAYS: The Hidden Risks for Women: Women metabolise alcohol less efficiently than men due to lower levels of the alcohol dehydrogenase enzyme, making them more susceptible to alcohol's negative effects Alcohol's Link to Cancer: One in five breast cancer deaths are linked to alcohol, and the risk increases dose-dependently. Four out of five women are unaware of this direct connection. The Power of Positive Substitution: Successful behaviour change requires moving the focus from the deprivation (loss aversion) to the gains (e.g., better sleep, more energy, better skin) and replacing the drinking habit with an effective, positive alternative. Addressing the Root Cause: For many, alcohol is a "solution to the problem" of boredom, stress, or escape. Lasting change requires looking at what alcohol is masking and making fundamental changes to your life TIMESTAMPS AND KEY TOPICS: 0:01:25: One glass of alcohol can be too much for those with genetic predispositions 0:03:08: Why women metabolise alcohol differently 0:04:45: Four in five women are unaware of the link between alcohol and breast cancer. 0:06:50: The alcohol industry's successful marketing strategy that led to the rise of female-targeted pink drinks 0:11:35: The three core pillars for behaviour change VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible Get weekly science tips to optimise your health and longevity to your inbox with Angela’s free newsletter. Click here to sign up  Reverse your biological age in 2026 - join Live Younger, Angela’s longevity membership for women.  Click here and use code “JAN26” for 30% off. Buy Sarah Rusbatch’s bestselling book Beyond Booze Sarah Rusbatch’s alcohol free challenge - https://sarahrusbatch.com/af-challenge Sarah Rusbatch’s Instagram - https://www.instagram.com/sarahrusbatch/ 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/