High Performance Health
The High-Performance Health Podcast focuses on optimizing body, mind, and lifestyle for peak performance. Host Angela Foster shares actionable insights, biohacks, and mindset strategies, along with interviews with top experts in health, performance, and business. The show aims to inspire and educate listeners to live an energetic and limitless life.
Episodes
Low Energy After 40? Why Hormones Aren't the Whole Story | Dr. Kien Vuu
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Dr. Abbie Smith-Ryan: The HIIT Workout Shown to Reduce Visceral Fat in Women
If you’re a woman in midlife and short on time, HIIT may be one of the most efficient ways to improve metabolic fitness and target visceral fat. In this conversation, Dr. Abbie Smith-Ryan breaks down the exact HIIT protocol her research group uses most often: one minute hard, one minute recovery, repeated for up to 10 rounds.
KEY TAKEAWAYS
The 1:1 HIIT Protocol — One minute hard followed by
Perimenopause Belly Fat Isn't Your Fault (Why Eating Less Can Backfire) | Dr. Mariza Snyder
Dr. Mariza Snyder and I talk HRV, HIIT, belly fat and testosterone in perimenopause, and how to keep performing without burning out.
Why do high-performing women hit a wall in perimenopause? Dr. Mariza Snyder and I recorded this in person in London and swapped seats to interview each other. I share why HIIT can tank HRV and how I bring intensity back with short sprints and box breathing. Mariza e
A biological Age of 21 at 59: The Daily Longevity Routine (Coffee to Dessert) Leslie Kenny Follows to Stay Young
At 59, Leslie Kenny says she has achieved a biological age of 21. In this episode, she takes us inside the simple daily habits she uses to support longevity, brain health, metabolic health and healthy ageing — starting with exactly what goes into her morning coffee.
Leslie shares why she adds collagen, MCTs and raw cacao to her coffee, why she’s shifting towards a bigger lunch and lighter dinner
Fat Burning Is Not Fat Loss: Dr. Abbie Smith-Ryan on Muscle, Fat Loss and Fasted Training for Women 40+
Dr. Abbie Smith-Ryan explains how muscle quality changes in perimenopause and how HIIT, heavy lifting and protein timing help women over 40 train smarter.
In perimenopause, muscle can shift from a lean "filet" toward a "rib eye," with more fat and connective tissue inside it, and a DEXA or InBody can't detect it. Dr. Abbie Smith-Ryan explains why heavier, higher power training recruits the type 2
Why is Belly Fat so Hard to Lose For Women Over 40
Midlife belly fat is often blamed on high cortisol, but the picture may be more complicated. Long-term stress, insulin resistance, low energy availability, intense exercise, and poor recovery can all affect how the body responds to weight-loss efforts in your 40s. Pushing harder with HIIT, fasting, or calorie restriction may not always address the underlying issue. Could improving recovery and blo
The Truth About Protein for Women Over 40: How Much You Need and When to Eat It
If you're over 40 and gaining weight around your middle despite doing everything right, cutting calories may be the wrong place to start. In this episode I break down why protein - not restriction - is the first thing I look at with almost every woman I work with.
We cover what's actually happening to your metabolism in perimenopause, why low protein can quietly drive your cravings, how much y
Do Women Over 40 Need to Lift Heavy to Protect Their Bones?
In this episode, Angela speaks with Eric Helms about what the evidence actually says. Eric explains why progressive overload matters more than simply lifting the heaviest weight possible, how women can build muscle effectively across a wide range of rep ranges, and how to structure resistance training for both long-term health and body composition.
They also unpack training frequency, sets per
From 60 to 134 HRV: The Habits Behind Peak Human Performance with Dr Kristen Holmes
She more than doubled her HRV in under a decade, and the behaviour that moved it most was not training, supplements or sleep duration, but going to bed and waking at the same time.
This week I sat down with Global Head of Human Performance at WHOOP and author of Aligned, Dr Kristen Holmes, to unpack why sleep-wake consistency is the foundation of a resilient nervous system in midlife.
WHAT YOU W
Reverse 20 Years of Heart Ageing in Just 6 Hours a Week (Even If You're Exhausted After 40)
Your heart is ageing faster than you think. It stiffens between 35 and 50, and shrinks between 50 and 65. For years this was written off as an unavoidable part of getting older. It isn't.The right type of exercise has been shown to reverse almost 20 years of cardiac ageing, and it takes far less time than you've been told.
If you're exercising more than ever but still feel exhausted, or pouring
Why Women Over 40 Can't Lose Belly Fat (And Why More Exercise Makes It Worse) | Dr. Erin Kinney
Naturopathic doctor and author of The Cortisol Cure, Dr. Erin Kinney, explains why cortisol isn't the villain we think it is, but a "fix it" hormone you earn through rest and spend through everything else. She unpacks why decades of overspending leave midlife women with a depleted account, why that stubborn belly fat took years to build via insulin resistance, and why the instinct to push harder w
3 Supplements to Support Your Mitochondria and Slow Cellular Ageing | Angela Foster
The 3 Best Supplements for Mitochondria, Energy & Longevity in Menopause
Get my free Longevity Stack Masterclass and Supplement Guide for women to learn how to build a personalised supplement stack: https://academy.angelafosterperformance.com/free-longevity-stack-masterclass
In this episode, Angela explains how mitochondria produce energy, why mitochondrial function can become less efficien
Menopause Weight Gain & How to Lose It | Dr Federica Amati
ZOE nutritionist Dr. Federica Amati explains why basal metabolic rate barely changes in perimenopause, but postprandial metabolism does, glucose, fat, insulin, and inflammation stay elevated longer after meals, partly via gut microbiome shifts. She unpacks why "thin" can mask sarcopenic obesity, why calorie labels carry ~20% error, why a nutrient-dense breakfast curbs cravings, and why a 70,000-wo
The 5 Supplements Every High-Performing Woman Over 40 Should Actually Take | Angela Foster
Get my free Longevity Stack Masterclass and Supplement Guide for women to learn how to build a personalised supplement stack: https://academy.angelafosterperformance.com/free-longevity-stack-masterclass
If I were starting over at 40, five supplements would form my foundation: magnesium (and which forms support brain, sleep and heart), omega-3 dosed to an 8–12% index, vitamin D3 with K2 to steer
Belly Fat Masterclass: How Women Can Lose Visceral Fat in Midlife
If you're training hard, eating well, and still watching your waist thicken, I want you to hear this: you are not lazy, and your metabolism is not broken. Something else is going on, and once you see it, belly fat stops feeling like a mystery you can't crack.
So I called in four people I trust most on this, Ben Azadi, Dr Sarah Berry, Cynthia Thurlow, and Mary Claire Haver. Together we get into wh
How To Build Stronger Bones After 50: The 3 Pillars Every Woman Needs | Angela Foster
1 in 2 women over 50 will break a bone, and the scariest part is you won't feel it happening. Bone loss is silent, it speeds up in perimenopause and menopause, and by the time there's a warning sign, it's often a fracture. But weaker bones are NOT just an inevitable part of aging.
In this video, Angela Foster breaks down the 3 pillars every woman needs to build stronger bones, protect against f
Longevity Masterclass: How Women Can Live Longer, Stronger & Healthier
Somewhere in your late 30s and 40s, everything you used to do stops working. The energy drains, the middle thickens, the sleep gets lighter, and your sharpness goes fuzzy. Here is what almost no one tells you: this is not you failing at willpower. Most of the longevity advice you have been handed was built on male data and biohacker experiments, and it was never designed for a woman in midlife.
I
4 Morning Habits for your Mitochondria in Menopause
You already know your energy crashes in midlife, but did you know it's tied to your mitochondria and estrogen? In this clip, Liz Earle breaks down the surprising at-home and outdoor habits, including a totally free one, that support cellular energy and may help calm inflammation and cortisol. If you're constantly fatigued and looking for science-backed (not gimmicky) ways to support your hormones,
The Hidden Cause of Weight Gain, Fatigue & Brain Fog in Women Over 40 | Dr. Amie Hornaman
Labs read "normal" but you're gaining midsection weight, foggy and running at 70%? Your thyroid - not just perimenopause - may be the missing variable. Dr. Amie Hornaman explains why TSH alone misses the picture, how elevated reverse T3 "pools" and blocks T3 at the cell even when free T3 looks optimal, and why roughly 98% of women don't thrive on T4-only. She links falling progesterone, rising thy
How to Get a Flat Stomach at 50 (7 changes that worked) | Angela Foster
For years, I did everything I was told would help me stay lean. I trained hard, ate well, and stayed consistent but after 50, my body stopped responding the way it used to.
In this episode, I'm sharing the 7 changes that helped me get my flat stomach back at 50 and completely changed how I think about training, nutrition, recovery, and metabolism in midlife. I didn't find a magic supplement or a
The New Science of Healthy Aging: 5 Biomarkers That Predict How Well You'll Age | Florence Comite
Longevity expert Dr Florence Comite joins me to explain why testosterone, not estrogen, drives body composition and ageing in midlife women.
Decline isn't inevitable, it's programmable.
She unpacks why low testosterone is likely behind your belly fat, brain fog and low energy from your 30s on, why only a third of us should fast, and the five biomarkers your doctor probably isn't checking fasting
Five Diet Changes to Lower High Cholesterol in Perimenopause
Lowering ApoB and non-HDL cholesterol starts with improving how your body clears cholesterol. Michelle recommends reducing saturated fat, replacing it with healthy unsaturated fats, gradually increasing soluble fibre, staying well hydrated, and supporting gut health. As oestrogen declines in perimenopause, maintaining nitric oxide production and healthy blood vessels also becomes increasingly impo
The New Science of Healthy Aging: The Longevity Tests You Actually Need
Olympic medalist turned health-tech founder Andrew Steele says the problem isn't you: it's that "normal" and "optimal" are two different things. In this episode, he breaks down how DNA, microbiome, and blood testing expose what's really behind your fatigue, brain fog, and bloating. And why one test, one time, will never tell you the full story.
WHAT YOU'LL LEARN
- &n
Stronger Glutes, Sharper Brain - How to Increase BDNF in Your 40s
Feeling like your brain just isn't running at 100% anymore? You're not imagining it and it's not a discipline problem.
In this video, I break down the real science behind why focus, memory, and mental sharpness decline in your 40s and beyond and the exact protocol I use to get it back.
You'll learn about a critical brain molecule that starts declining with age, why women are especially affected
Stubborn Belly Fat & the Sleep Window That Burns it Faster Than Any Workout
Metabolic flexibility expert Ben Azadi joins me to explain why cortisol, not diet alone, drives stubborn belly fat in midlife women.
WHAT YOU'LL LEARN
Why cortisol, not just diet, is the real driver of stubborn belly and visceral fat in women over 35
What role carbohydrates actually play in lowering cortisol load and supporting recovery
Why the three hours before bed matter more for
I Spent 5 Days at the World’s #1 Longevity Clinic—The Surprise It Revealed about My Health
At a leading longevity clinic, my nervous system testing showed 80% sympathetic dominance, yet my body composition, grip strength (30kg) and hormone panel, cortisol, testosterone, DHEA, IGF-1, told a different story: strong muscle mass, low visceral fat and balanced anabolic markers. I break down what sympathetic dominance really means, why muscle protects you through perimenopause, and how
Healthy on Paper: The Hidden Drivers of Cancer Risk in Midlife
Integrative oncologist Dr. Nina Fuller-Shavel joins me to explain why cancer rates are climbing in midlife women, even those who look healthy on paper.
WHAT YOU'LL LEARN
- Why cancer rates are rising even in midlife women who look and feel healthy
- The gut-estrogen connection: how your microbiome affects hormone-driven can
The Real Causes of Perimenopause Brain Fog (A Neurologist Explains)
If you've been told that perimenopause and menopause inevitably lead to permanent cognitive decline and "brain fog," the neuroscience says otherwise.
In this episode, neurologist and Neuroscience Academy founder Dr. Sarah McKay explains what actually drives cognitive changes during midlife and why temperature regulation, sleep disruption, and constant smartphone distractions matter far more than
Dr. Eric Helms: Why You Don't Need to Lift Heavy to Build Muscle and Strong Bones After 40
If you've been told that menopause means muscle loss, weight gain, and declining strength are inevitable, the science says otherwise.
In this episode, world-renowned strength scientist Dr. Eric Helms explains what actually drives body composition changes during perimenopause and menopause and why progressive strength training, good sleep, and consistent nutrition matter far more than chasing the
Why Lifting Weights Alone Isn't Making You Lose Fat in Perimenopause (And What Actually Works)
In this Bitesize episode, we revisit a key conversation on why resistance training and fat loss need to be treated as two separate goals — and why blending them usually backfires. This short-form cut pulls together the core science on training for muscle/strength versus training for calorie burn, why "lifting to near failure" matters more than the weight on the bar, and a practical progression tow
The Natural Ozempic Alternative for Weight Loss | Sarah Kennedy
Sarah Kennedy of Calocurb explains why food noise spikes in perimenopause: falling estrogen raises cravings while the hindbrain overrides forebrain willpower under stress or poor sleep. She contrasts natural appetite hormones (GLP-1, GIP, CCK, PYY) with pharmaceutical GLP-1 agonists, which run at roughly 3,000% physiological levels versus the body's natural 300% rise - explaining rebound hunger af
Dr. Stacy Sims on Zone 2 Confusion, HIIT vs Sprint Training & The Truth About Wearables
Most of us have heard that we need to exercise more, but today, exercise physiologist Dr Stacy Sims digs into what kind of training actually moves the needle for women — and why longer, slower workouts may be leaving results on the table.
We get into the real difference between high-intensity interval training and sprint interval training, why the Norwegian 4x4 is one of the most efficient tools
The Silent Heart Risk Every Woman in Perimenopause Needs to Know About | Michelle Routhenstein
Most of us assume that if we look healthy on the outside, our heart is fine on the inside, but today, preventive cardiology dietitian Michelle Routhenstein explains why that's exactly the assumption that gets women into trouble, especially through perimenopause and beyond.
We get into the two numbers your doctor probably isn't checking, ApoB and Lp(a), the first five diet changes Michelle makes wi
The Mitochondrial Fix Perimenopausal Women Are Missing for Energy and Recovery
In this episode, Angela is joined by Brad Currier from Timeline to explore why mitochondrial health may be a missing piece of the puzzle for women struggling with energy, recovery and performance in perimenopause. They discuss the role of mitophagy, the process of clearing out damaged mitochondria, and how exercise and Urolithin A work to support cellular renewal.
The conversation also reviews re
Sleep Scientist: The Missing Health Habit That Improves Sleep, Stress & Recovery for Women Over 40
Most women think poor sleep is inevitable as they get older. It isn't. It is your stress hormones, your cortisol cycle, and a specific stage of deep sleep called N4, and all three can be addressed.
I sit down with Dr. Juliane Hellhammer, a psycho-neuro-endocrinologist specialising in stress and sleep, and what he shares will make you rethink everything you thought you knew about rest and recov
Why Wearing Sunscreen All Day May Be Doing More Harm Than Good for Women Over 40
Why Wearing Sunscreen All Day May Be Doing More Harm Than Good for Women Over 40
In this thought-provoking episode, Angela Foster sits down with renowned beauty expert and author Liz Earle MBE to challenge conventional wisdom about sunscreen and sun exposure. Liz discusses why current public health messaging around universal, all-day SPF use might be too extreme, potentially robbing us of vital V
Why Mobility Is the Longevity Key Perimenopausal Women Keep Missing | Juliet Starrett
Most women in perimenopause are training hard, eating well, and still dealing with joint pain, stiffness, and injuries that never fully heal. Juliet Starrett, New York Times bestselling author and co-founder of The Ready State, joins me to reveal why the joint pain and stiffness so many women write off as ageing is actually a specific syndrome nobody warned you about. We get into what 30 minutes o
The High Estrogen, High Histamine "Perfect Storm" No One Warns Women About
Whittling your diet down to five "safe" foods isn't healing your gut — it's masking a deeper imbalance that declining estrogen may be driving. Nutrition expert Cynthia Thurlow joins Angela Foster to unpack why so many women suddenly can't tolerate foods they once ate freely, and what's really happening behind the bloating, palpitations and brain fog.
The conversation explores the link between est
How to Improve Mitochondria After 40: Zone 2, Sprints, and What Actually Works | Brad Currier, PhD
You're training consistently, eating well, sleeping as best you can and yet the energy isn't there, recovery is taking longer, and something just feels off.
Brad Currier, one of the leading researchers in mitochondrial science, gets into why mitochondrial decline is the hidden driver behind low energy, slower recovery, and reduced muscle performance in women over 40 and what the latest clinical
The Real Reason Women Can't Lose Weight in Perimenopause, and Why HRT Doesn't Always Fix It
Navigating midlife body changes can feel like waking up in a completely different body, even when your routine hasn't changed. Around 15% of active women transition through menopause without experiencing significant weight gain, finding that standard calorie deficits and exercise still work. However, the vast majority notice that previously effective fitness and nutrition habits suddenly stop yiel
Is Your Brain Fog Really Menopause? Dr. Sarah McKay Explains What the Research Says
Brain fog in perimenopause isn't inevitable decline.Brain fog in perimenopause isn't inevitable decline. It's a systems puzzle, and once you understand what's actually driving it, you can do something about it.
In this episode I'm joined by Dr. Sarah McKay, neuroscientist and author of The Women's Brain Book, and we break down the real neuroscience behind why your brain feels different in midlife
How to Know If You Need HRT: Symptoms, Labs & What to Track in Perimenopause
Health expert and Parsley Health founder Dr. Robin Berzin joins host Angela Foster to discuss a proactive approach to managing perimenopause and menopause. Dr. Berzin emphasises the importance of listening to our bodies, tracking whole-body symptoms over time using tools like the Parsley Symptom Index, and utilising continuous blood work to catch early hormonal shifts before standard symptoms like
Liz Earle: How to Age Backwards (Light, Water, and Mitochondria for Women in Midlife)
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
Why is belly fat so common in midlife? Perimenopause, Cortisol, and Hormones
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
The Perimenopause Compound 80% of Western Women Can't Make (Belly Fat, Brain Fog) | Siobhan 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 h
The Real Reason Perimenopausal Women Can't Lose Belly Fat (It's Not What You Think)
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 storag
Dr. Robin Berzin: Why Perimenopausal Women Start HRT Too Late and When to Actually Begin
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 estroge
Why Belly Fat Gets Worse in Perimenopause (And How to Actually Shift It) | Dr. Mary Claire Haver
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
Always Bloated, Foggy, and Exhausted in Perimenopause? Your Cell Membranes May Be Why | Jessica Kane
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 co
Why Eating Tomatoes Shrinks Belly Fat in Perimenopause (The Brown Fat Trigger) | Dr. William Li
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 hibernati
Why Your Gut Is the Missing Link in Perimenopause | Cynthia Thurlow
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?
The Real Reason Women Over 40 Can't Lose Abdominal Fat (It's Not Calories) | Sarah Berry
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 menop
How Estrogen Decline Destroys Your Energy in Perimenopause (And How to Reverse it)
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 leve
Why Leg Strength Is the Best Predictor of Brain Health for Women Over 40 | Dr. Tommy Wood
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 b
Perimenopause Doctor: This is how you Fix Belly Fat, Brain Fog and Bloating with Mary Claire Haver, M.D
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 be
Is Saturated Fat Really Bad For You? Dr. Sarah Berry on What Perimenopausal Women Are Getting Wrong
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 nuan
Why Everything You've Been Told About Training in Perimenopause Is Wrong | Dr. Lauren Colenzo-Semple
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:
•
The Real Reason You Can’t Lose Belly Fat in (Peri) Menopause & The 7 Pillars That Fix It AND Your Brain Fog
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.
WH
How Women Over 40 Should Actually Be Fasting - Muscle Protection + Gut Healing | Dr. Valter Longo
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 WIL
Why Your High-Stress Career May Be Increasing Your Dementia Risk | Dr. Tommy Wood
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 w
Why LDL Rises in Perimenopause and What Your Cholesterol Panel Isn't Telling You | Dr. Darshan Shah
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-
Why You're Gaining Belly Fat in Menopause (And What Actually Helps) | Dr. Sarah Berry
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 s
Waking Up at 2AM: This is EXACTLY How to Stop It
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 wh
Creatine for Muscle and Brain Health in Women 40+: What the Science Says | Dr Darren Candow
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 Univ
The Protein Secret Women 40+ Need to Know: Stop Wasting Money on Excess Protein
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 1.2
Menopause, Muscle & Fat Loss: What Active Women Over 40 Actually Need To Do | Bill Campbell PHD
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, wh
Women 40+: How to Structure Your Week for Strength, Energy & Longevity
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 act
Red Light Therapy: What Actually Works for Energy, Recovery & Anti-Aging | Ari Written
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 e
Hypertrophy vs Strength Training: What Women Get Wrong About Reps and Weights
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 significan
Reverse Biological Ageing: Does Fasting Shorten Lifespan? | Dr Valter Longo
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
Why Women Gain Belly Fat in Midlife And the 5 Simple Shifts That Fix It
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
Do You Really Need a Detox: Daily Strategies to Support Liver and Gut Detoxification | Adam Parker
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 s
Morning vs Evening Workouts: What Maximises Strength and Fat Loss for Women
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 parti
Mitochondria, Menopause Energy, and NAD: Why You Feel Flat and How to Fix It | Siobhan Mitchell
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 differen
Menopause Brain Fog Explained: The 4 Biological Fixes That Restore Focus and Clarity
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 thin
Become The Hero Of Your Own Story | Simon Alexander Ong
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
Bitesize: Menopause and High Cholesterol: When “Normal” Numbers Suddenly Aren’t | Dr William Li
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 h
7 Longevity Habits That Reversed My Biological Age (No Extreme Diets or Workouts)
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 o
Bitesize: Why Eating at 9 PM Destroys Your Sleep (The 3 AM Inflammation Bomb) with Dr Will B
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 emphas
#1 Protein Expert: How Much Protein Do Women Actually Need? | Prof Stuart Phillips
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
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