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Prof. Tim Spector and I talk about gut health, mood, inflammation and fermented foods in perimenopause, and the three diet changes he recommends to start today.  Microbiome pioneer, ZOE co-founder and Good Mood Food author Prof. Tim Spector explains why midlife mood changes are not psychosomatic: shifting hormones alter your gut microbes, which changes the inflammation and metabolic signals reaching your brain through the vagus nerve. He shares why serotonin was never the real lever, why inflammation and stable metabolism are, and why people in ZOE’s studies report better mood and energy within two weeks of changing their diet.  His three changes: 30 plants a week, three fermented foods a day and an overnight gut rest. We also cover ultra-processed food, protein versus fiber, HRT and dementia risk. WHAT YOU’LL LEARN - How perimenopause changes your gut and your mood - Why inflammation matters more than serotonin - Which ultra-processed foods to cut first - His three gut changes to start today TIMESTAMPS 00:00 Intro: Is Perimenopause Changing Your Gut and Your Mood? 07:20 Mood and Energy Lift Within Two Weeks of Changing Your Diet 09:32 How Shifting Hormones Change Your Gut Microbes 13:34 Why Serotonin Was the Wrong Target, and What Replaces It 19:07 30 Plants a Week, Gut Health and Dementia Risk 23:40 The Best Fermented Foods (and Is Cheese Good for You?) 30:32 Ultra-Processed Food, Diet Coke and What to Ignore on a Label 39:31 Protein vs Fiber: Why Chasing Protein Can Backfire 40:31 Diet, HRT and Exercise: What Each Does to Your Microbiome 45:39 Organic Food, Pesticides and What Actually Matters 48:48 His 3 Gut Changes to Start and 3 Things to Stop VALUABLE RESOURCES - Follow Prof. Tim on Instagram: https://www.instagram.com/tim.spector/ - Want to see what your gut microbes are doing? Try ZOE’s app and gut test: https://zoe.com/ - Explore Prof. Tim’s books, research and latest work: https://www.tim-spector.com/ - Prof. Tim’s new book has over 100 recipes, packed with plants and ferments, designed to lift your mood: https://www.amazon.co.uk/Good-Mood-Food-friendly-bestselling/dp/1787336476 ABOUT THE GUEST Tim Spector, MD, is Professor of Epidemiology at King’s College London and co-founder of ZOE, the nutrition science company leading the gut health revolution. He is the bestselling author of The Diet Myth, Spoon-Fed, Food for Life, Food for Life Cookbook and Ferment. With a focus on cutting-edge science, and honoured with an OBE for his impactful work in fighting Covid-19, Tim stands at the forefront of his field. The original pioneer of microbiome research, he is among the top 100 most-cited scientists in the world.

Can HRT actually help women in midlife build muscle and reduce visceral fat — or is lifestyle still doing most of the heavy lifting? In this conversation, Dr. Federica Amati explains what her research found, where HRT may be helpful, and why it should be seen as one tool rather than the main driver of body composition. She also explains why building muscle, eating well, moving regularly and protecting sleep before menopause can create a valuable buffer for later life. And for women already well into menopause, her message is equally important: meaningful change is still possible, but the fundamentals need to be built consistently into everyday life. KEY TAKEAWAYS HRT Is Not a Muscle-Building Shortcut — Dr. Amati says HRT alone will not increase muscle mass or reduce visceral fat. HRT May Still Help Indirectly — Better symptom control and sleep can give women more energy to exercise and move regularly. Lifestyle Remains the Biggest Driver — Exercise, nutrition, sleep and daily movement have a greater impact on muscle, bone and visceral fat. Build Muscle Before Menopause If You Can — Going into menopause with more muscle and strong habits gives you a better starting point. It Is Never Too Late — Women who are years into menopause can still transform their health. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗The Ultimate Guide to Creatine for Women -  👉 https://academy.angelafosterperformance.com/creatine-guide ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - 👉 https://academy.angelafosterperformance.com/10-habits-optin-page About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

Dr. Alyssa Olenick on why cardio doesn't cause belly fat, what fasted training really does for fat loss, and how women in midlife should balance lifting, cardio and carbs. Exercise physiologist and women's fitness researcher Dr. Alyssa Olenick breaks down the most common training myths aimed at women in midlife. She explains why the cortisol released during exercise is a fuel signal rather than a fat-storage trigger, why the extra fat burned in a fasted session adds up to grams rather than real fat loss, and why fat oxidation drops as estrogen declines in menopause. She also shares how to split 150 minutes of cardio between easy and hard sessions, why cutting volume rather than intensity helps recovery in perimenopause, and how much protein and carbohydrate active women actually need. WHAT YOU'LL LEARN - Why adding cardio reduces, rather than increases, body fat in midlife women - The difference between fat burning and fat loss, and why fasted workouts only shift a few grams - How to fit one or two harder sessions into a busy week and fill the rest with easy movement - Why Dr. Olenick would rather you do two hard sets than five easy ones when recovery gets tougher TIMESTAMPS 00:00 - Intro: Why Cardio Isn't Making Women Gain Belly Fat 05:41 - Cortisol, Fasted Training and the Best Time of Day to Work Out 10:42 - Fat Burning vs Fat Loss, Metabolic Flexibility and Refueling After Training 20:54 - Menopause, Fat Oxidation and What HRT Can and Can't Do 24:49 - How to Split 150 Minutes of Cardio Between Easy and Hard Sessions 31:37 - Programming Lifting and HIIT for Recovery: Less Volume, More Intensity 42:54 - Protein, Carbs and a Simple Plan to Start Lifting 52:16 - The Supplements Dr. Olenick Actually Takes  VALUABLE RESOURCES Train With Alyssa: https://www.thelyssmethod.com/ Follow Alyssa on Instagram: https://www.instagram.com/doclyssfitness/ Subscribe on her YouTubechannel: https://www.youtube.com/@doclyssfitness Listen to her Podcast: https://doclyssfitness.com/podcast/ Learn more at https://doclyssfitness.com/ A BIG thank you to our sponsor who makes 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 Dr. Alyssa Olenick, PhD in Exercise Physiology, specializes in Exercise Science, Metabolism, and Female Physiology, bringing real, research-backed fitness insights to the everyday person looking to train smarter. Known for bridging the gap between strength and endurance, she helps people crush big fitness goals, get healthier, and have fun doing it. All while cutting through the noise of misinformation on how to train, recover, and feel your best.

How much protein do you really need to build muscle — and do women in perimenopause or menopause need more? In this conversation, Eric Helms breaks down the evidence behind some of the most common protein recommendations, including the widely quoted 1.6 grams per kilogram of body weight, when higher intakes may be useful, and why your starting point matters more than obsessing over a supposedly perfect number. Eric also explains how protein needs change when you’re dieting and trying to preserve lean mass, why resistance training matters far more than squeezing out the last few percentage points from protein intake, and whether women really need 30–50 grams of protein at every meal to stimulate muscle protein synthesis. KEY TAKEAWAYS 1.6 g/kg Is a Strong Target — For most people trying to build muscle, around 1.6 grams of protein per kilogram of body weight is a very reasonable daily target. More Isn’t Always Better — Benefits continue to diminish as protein intake gets higher. Dieting Changes Your Needs — When in a calorie deficit, moving closer to 2 g/kg may help preserve muscle mass. Your Starting Point Matters — Moving from a low protein intake to a moderate one may produce a bigger benefit than pushing an already high intake even higher. Training Comes First — Progressive, intense resistance training is more important for building muscle than maximising protein intake. Per-Meal Protein Is Often Overcomplicated — Daily protein intake and distributing it across at least three meals matters more than chasing an exact dose at every sitting. 30–40 g Per Meal Can Work Well — If your daily protein target is around 120 grams, splitting it relatively evenly across three meals is a practical approach. Want to go deeper? Start here:Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com Fresh Start Sunday NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women -  https://academy.angelafosterperformance.com/creatine-guide️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - https://academy.angelafosterperformance.com/10-habits-optin-page About Me:Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips:Instagram: @angelasfosterFacebook: @AngelaFosterPerformance

This episode is brought to you by Solaray Solaray, is an eight-product longevity supplement system created to support cellular energy, muscle health, healthy ageing*.   👉  Save 30% on Unlimit -Targeted formulas to support cellular energy, muscle health, and healthy ageing* Click the link https://solaray.com/FOSTER and use code FOSTER *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.  If you purchase using this link or discount code I may receive a small commission. Dr. Kien Vuu and I talk about cellular energy, estrogen, NAD+ and spermidine in midlife, and how to build more energy today while staying strong and sharp at 80. Physician and Thrive State author Dr. Kien Vuu breaks down the three parts of one energy system behind midlife fatigue: mitochondria, insulin sensitivity and metabolic flexibility. He explains why falling estrogen hits mitochondrial efficiency, glucose metabolism, muscle and bone at the same moment life demand peaks, why fasting glucose and HbA1c move late, and how he sorts longevity compounds into mapped, emerging and frontier science before deciding whether glutathione, NAD or spermidine earn a place on top of the foundations. WHAT YOU'LL LEARN - Why the felt sense of low energy shows up long before fasting glucose or HbA1c move - What falling estrogen does to mitochondrial efficiency, glucose metabolism and muscle mass at the exact moment life demand peaks - How to sort any longevity compound into mapped, emerging or frontier science before you spend a penny - The four questions Dr. Vuu asks before adding a supplement, and why he says you have to earn it first WHAT YOU'LL LEARN - Why the felt sense of low energy shows up long before fasting glucose or HbA1c move - What falling estrogen does to mitochondrial efficiency, glucose metabolism and muscle mass at the exact moment life demand peaks - How to sort any longevity compound into mapped, emerging or frontier science before you spend a penny - The four questions Dr. Vuu asks before adding a supplement, and why he says you have to earn it first TIMESTAMPS 00:00 - Intro: Why Your Energy Drops in Midlife Before Anything Shows on a Blood Test 10:02 - Perimenopause, Estrogen and What Changes at the Cellular Level After 40 16:25 - Epigenetics, the Five Foundations, and How to Judge a Longevity Supplement 25:51 - Glutathione, NAD, NADH and NMN for Oxidative Stress and Cellular Energy 35:09 - Spermidine, Autophagy and the Senescent Cell Frontier 43:04 - Where a Busy Woman in Midlife Should Actually Start VALUABLE RESOURCES Dr. Kien Vuu’s website https://kienvuu.com/ Thrive State (Dr. Kien's book), free PDF: https://thrivestatestarter.com Follow Dr. Kien Vuu on Instagram: https://www.instagram.com/doctorvmd Listen to Dr. Kien Vuu’s Podcast: https://podcasts.apple.com/ph/podcast/thrive-state-podcast/id1548233524 ABOUT THE GUEST Dr. Kien Vuu is a physician, human performance and longevity expert, and the author of Thrive State. He hosts the Thrive State podcast and is a brand partner and advisor to Solaray. A former chief of interventional radiology, he burnt out in his mid-30s and developed type 2 diabetes and high blood pressure. That experience drives his mission to help people build energy and longevity through five pillars of health: physical, mental, emotional, social and spiritual.

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 one minute recovery is the base model Dr. Smith-Ryan frequently uses in research. Visceral Fat Can Respond Quickly — HIIT has been associated with reductions in visceral fat in as little as three weeks in women with higher levels to begin with. You Don’t Need Long Workouts — Even five intervals can still provide benefit when time is tight. Keep HIIT and Strength Distinct — Combining both into one muddled circuit can compromise the quality of each training stimulus. Do Your Priority First — If strength is the goal, lift first; if cardiovascular adaptation is the priority, do HIIT first. Heavy Resistance Can Be Time-Efficient — Dr. Abbie describes a 30-minute protocol using 6–8 rep loads and short rest periods. The Norwegian 4x4 Works Too — Longer intervals are effective, but one-minute bouts may be easier to execute consistently in midlife. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com Fresh Start Sunday Newsletter - Your weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women -  https://academy.angelafosterperformance.com/creatine-guide️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - https://academy.angelafosterperformance.com/10-habits-optin-page About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

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 explains the first signs she sees, why eating less can backfire for belly fat, how insulin resistance can hide behind a normal fasting glucose, and why testosterone is about energy and drive, not just libido. WHAT YOU'LL LEARN Why HIIT can tank your HRV in perimenopause, and how to bring intensity back with short sprints The first signs of perimenopause Mariza sees most, and why hot flashes usually are not one How insulin resistance can hide for years behind a normal fasting glucose Why testosterone for women may be more about energy and drive than libido TIMESTAMPS 00:00 – Intro: How High-Performing Women Stay Resilient in Perimenopause 03:08 – HRV and HIIT for Women Over 40: Why Intense Workouts Can Tank Recovery 10:52 – Box Breathing, Mindfulness Snacks and How to Improve Low HRV in Midlife 23:07 – Perimenopause and Your Career: How to Protect Your Ambition and Energy 28:55 – Perimenopause Mindset: How to Get Through the Messy Middle 38:37 – Caffeine, L-Theanine and Protein: How to Fuel High-Pressure Days 43:44 – First Signs of Perimenopause: Brain Fog, Irritability and Slower Recovery 46:34 – Perimenopause Belly Fat: Insulin Resistance and Why Eating Less Backfires 50:33 – Estrogen, HRT and Testosterone for Women: Energy, Motivation and Drive 59:04 – Perimenopause Energy Habits: Sleep, Sunlight, 10,000 Steps and Protein 1:05:01 – Late-Night Screens and Alcohol in Perimenopause: Is It Worth the Next Day? 1:08:57 – Blood Sugar and CGMs: Dr. Mariza's Number One Tip for Perimenopause  VALUABLE RESOURCES The Perimenopause Revolution (Dr. Mariza's book) https://peri-revolution.com/ Subscribe to Dr. Mariza on YouTube:  https://www.youtube.com/@Drmariza Dr. Mariza's website https://drmariza.com  Follow Dr. Mariza Snyder on Instagram: https://www.instagram.com/drmariza/ A BIG thank you to our sponsor who makes 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 Dr. Mariza Snyder is a functional practitioner, author, and leading expert in women's hormones and metabolic health. She is the host of the top-rated podcast Energized with Dr. Mariza (13M+ downloads), and the author of eight books, including The Perimenopause Revolution and the #1 National Bestselling book, The Essential Oils Hormone Solution. She brings 17+ years as a practitioner, author, and speaker to her mission of helping midlife women navigate perimenopause through lifestyle medicine, metabolic health and hormone therapy.

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 for better sleep, and some of the foods she prioritises for spermidine, protein and omega-3s. She also reveals a simple trick with rice that may increase resistant starch and change its metabolic impact. KEY TAKEAWAYS Upgrade Your Morning Coffee — Leslie adds collagen, MCTs and raw cacao to build more into her morning routine. Coffee & Autophagy — She explains why chlorogenic acid in both regular and decaf coffee may support autophagy. Fuel Your Brain — Leslie uses coconut-derived MCTs as part of her morning routine. Eat More Earlier — A bigger lunch and lighter dinner may help prevent going to bed overly full or hungry. Add More Legumes — Peas and other legumes provide plant protein and are dietary sources of spermidine. Pair Protein With Omega-3s — Leslie highlights wild salmon and peas as a nutrient-dense combination. Cool Your Rice — Cooling cooked rice and reheating it can increase resistant starch. Watch the full episode here: https://www.youtube.com/watch?v=B5-3jSAa1Dk Resources:  Oxford Healthspan Leslie Kenny Discount link: https://www.oxfordhealthspan.com/ANGELA Use code ANGELA for 15% off Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com Fresh Start Sunday NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women -  https://academy.angelafosterperformance.com/creatine-guide️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - https://academy.angelafosterperformance.com/10-habits-optin-page About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about.Follow me for daily health and performance tips Instagram: @angelasfosterFacebook: @AngelaFosterPerformance

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 fibers that fade with age, how 1 minute on, 1 minute off HIIT appears to reduce visceral fat in as little as three weeks, why fat burning is not fat loss, and when about 20g of protein before training helps. WHAT YOU'LL LEARN Why muscle quality, not just muscle size, may change first in perimenopause How 1 minute on, 1 minute off HIIT targets visceral fat in midlife women Why fat burning during zone 2 is not the same as fat loss When training fasted costs you results, and when it does not TIMESTAMPS 00:00 - Intro: Muscle Quality in Perimenopause and Why a DEXA Can't Measure It 06:31 - How to Train for Muscle Quality After 40: Heavy Load, Power and Type 2 Fibers 10:13 - HIIT and Visceral Fat in Midlife Women: The 1 Minute On, 1 Minute Off Protocol 16:01 - The 30 Minute Heavy Lifting Protocol, the Norwegian 4x4 and Where Zone 2 Fits 25:38 - Fasted vs Fed Training for Women 40+: Protein Before or After Exercise 37:58 - Losing Leg and Glute Definition, HRT and Why Your Symptoms Are Valid 44:28 - Fiber, Omega-3s and Creatine Dosing for Muscle and Brain in Perimenopause 54:05 - Perimenopause Is a Metabolic Transition: Final Advice VALUABLE RESOURCES Effects of high-intensity interval training on cardiometabolic risk factors in overweight/obese women, Journal of Sports Sciences (Smith-Ryan et al. (2016)) https://doi.org/10.1080/02640414.2016.1149609 The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women, Sports Medicine (Wingfield et al. (2015)) https://doi.org/10.1186/s40798-015-0010-3 The effects of nutrient timing on training adaptations in resistance-trained females, Journal of Science and Medicine in Sport (Pihoker et al. (2018)) https://doi.org/10.1016/j.jsams.2018.09.236 Metabolic effects of high-intensity interval training and essential amino acids, European Journal of Applied Physiology (Hirsch et al. (2021)) https://doi.org/10.1007/s00421-021-04792-4 Follow Dr Abbie on Instagram: https://www.instagram.com/asmithryan/ Explore Dr Abbie's work: https://asmithryan.com/ Thanks to my sponsor, Eight Sleep Sleep cooler, recover faster. The Eight Sleep Pod pre-cools your bed and adjusts all night for deeper sleep - dual-zone, so you and your partner each get your own temp. 👉 Visit eightsleep.com/hph and use code HPH for up to £200 off the Pod, with 30 days to try it at home. ABOUT THE GUEST Dr Abbie Smith-Ryan is an exercise physiologist and researcher in the Department of Exercise and Sport Science at the University of North Carolina at Chapel Hill, where she leads the Applied Physiology Laboratory. Her research focuses on how high-intensity training, nutrient timing and supplementation such as creatine shape muscle quality, body composition and metabolic health in women, with a growing focus on perimenopause.

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 blood sugar balance change the way your body responds? Watch the full episode here: https://youtu.be/Mi5F3U2gHR8 VALUABLE RESOURCES Dr. Erin Kinney's new book: The Cortisol Cure https://www.drerinkinney.com/the-cortisol-cure  Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women -  https://academy.angelafosterperformance.com/creatine-guide ️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - https://academy.angelafosterperformance.com/10-habits-optin-page About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

If you're 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 you really need, why breakfast is the meal most women get wrong, and the 30g "absorption limit" myth you've probably been told for years. I also walk through a 12-week trial in women aged 30–60 where the higher-protein group improved their body composition - with no calorie deficit and no exercise programme - and I give you the caveats too. Protein isn't just about building muscle. It's about building biological capacity. Timestamps: 00:00 Perimenopause Weight Gain: Why Cutting Calories Backfires 02:08 Why Protein Is the Nutrient That Changes Everything 04:39 How Much Protein Per Day - and Why Breakfast Matters Most 07:28 Can You Absorb More Than 30g of Protein at Once? 09:47 12-Week Study: More Protein, Better Body Composition 12:30 How to Start: Three Simple Steps VALUABLE RESOURCES Timeline - Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age. 👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  👉 https://academy.angelafosterperformance.com/10-habits-optin-page About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

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 muscle group, proximity to failure and why the best programme is ultimately one you can recover from and consistently follow. KEY TAKEAWAYS You Don’t Have to Lift Extremely Heavy — Bone health doesn’t require maximal lifting. Progressive Overload Matters — Keep increasing the challenge as you get stronger. A Wide Rep Range Works — Muscle can be built effectively across roughly 6–20 reps. Train Close to Failure — Aim to finish most sets around 1–3 reps from failure. Start With 6–12 Sets — Aim for around 6–12 sets per muscle group each week. Frequency Can Be Flexible — Training each muscle 1–3 times per week can work. More Isn’t Always Better — Extra training delivers diminishing returns. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  👉 https://academy.angelafosterperformance.com/10-habits-optin-page 👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance #angelaFoster #HighPerformanceHealth #WomensHealth #Longevity

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

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

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