Advertise on podcast: High Performance Health

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/