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PODCAST

High Performance Health

The High-Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance. Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful

health & fitness alternative health

All Episodes

12:53

Women 40+: How to Structure Your Week for Strength,...

High Performance Health ·

2026/02/20

VO2 max is one of the strongest, most measurable predictors we have of longevity; and formidlife women, getting your cardio strategy right matters. In this episode, I break down the real truth behind the “HIIT vs Zone 2” debate, and show you how to use both in a way that supports energy, brain health, and long-term performance, including what Zone 2 training really improves, and what HIIT actually changes in your body. You’ll also learn how to programme cardio in midlife so you increase VO2

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84:19

Red Light Therapy: What Actually Works for Energy,...

High Performance Health ·

2026/02/16

Angela talks to Ari Whitten, the founder of The Energy Blueprint and an expert in mitochondrial health about his comprehensive approach to overcoming fatigue and optimising energy levels by addressing the cellular engines of the body—the mitochondria. Ari explains how modern lifestyle factors, such as poor light exposure, chronic stress, and nutritional deficiencies, signal the mitochondria to enter a defence mode rather than an energy-producing mode WHAT YOU’LL LEARN: The Cell Danger

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9:07

Hypertrophy vs Strength Training: What Women Get...

High Performance Health ·

2026/02/13

Angela examines the intricacies of training for muscle strength, hypertrophy, and endurance, referencing a key paper by Brad Schoenfeld that outlines effective rep ranges for different fitness goals. She discusses the importance of neuromuscular adaptation for beginners and suggest starting with bodyweight exercises before progressing to kettlebells and heavier weights, as well as the significance of tailored training programs, especially for women undergoing menopause, advocating for

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40:42

Reverse Biological Ageing: Does Fasting Shorten...

High Performance Health ·

2026/02/09

Today I’m joined by Professor Valter Longo to unpack what actually slows biological ageing, and what most women are getting wrong about fasting, protein, and diet.We explore the difference between chronological age and biological age, how biological ageing is measured, and why chasing extreme fasting or high-protein trends may quietly undermine long-term health. Professor Longo shares decades of research behind the Fasting Mimicking Diet (FMD), explains why most popular fasting protocols may

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10:39

Why Women Gain Belly Fat in Midlife And the 5 Simple...

High Performance Health ·

2026/02/06

Angela addresses the common misconception that a slowed metabolism is the primary cause of weight gain during midlife, particularly for women experiencing menopause. Instead, the focus is on the impact of visceral fat and insulin exposure, which can lead to stubborn belly fat. Angela episode outlines five actionable levers to combat these issues, including increasing daily movement, prioritising resistance training, strategically using high-intensity interval training (HIIT), choosing fibrous

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49:27

Do You Really Need a Detox: Daily Strategies to...

High Performance Health ·

2026/02/02

Angela takes a look at the essentials of daily detoxification with executive wellness coach and Ideal Day podcast host, Adam Parker. Moving beyond the hype of fad cleanses, Adam and Angela explore how our bodies naturally process modern environmental toxins, from heavy metals to microplastics, and why proactive support is vital in 2026. From the controversial benefits of coffee enemas to the science-backed power of sauna protocols, mineral replenishment, and binders, this conversation provides a

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9:56

Morning vs Evening Workouts: What Maximises Strength...

High Performance Health ·

2026/01/30

This episode explores the scientific nuances of workout timing, specifically tailored to women's health and physiology. The conversation delves into how circadian rhythms, cortisol levels, and appetite hormones like ghrelin influence the body's response to exercise at different times of the day. We discuss findings from various training studies, highlighting that while morning workouts are particularly effective for reducing abdominal fat and visceral adiposity in women, afternoon sessions may

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60:37

Mitochondria, Menopause Energy, and NAD: Why You Feel...

High Performance Health ·

2026/01/26

Today I’m joined by neuroscientist and mitochondrial health expert Siobhan Mitchell to cut through the noise around mitochondria, inflammation, NAD, and what actually matters for energy, recovery, and brain health in midlifeWe unpack why mitochondria are not just “battery packs”, they are a master regulator of oxidative stress, immune signalling, and cellular aging. Siobhan explains the difference between hormetic stress that upgrades your system (like training) versus chronic stress that drains

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20:57

Menopause Brain Fog Explained: The 4 Biological Fixes...

High Performance Health ·

2026/01/23

Most women think brain fog in perimenopause is inevitable. It isn’t. In this episode, I explain what’s really going on: your brain isn’t broken, it’s running on empty; and that’s a solvable biology problem, not a willpower problem. I break down what happens as estrogen and progesterone fluctuate, how that impacts brain energy, and why symptoms like forgetfulness, poor focus, and “slow-motion thinking” can show up even when you’re doing everything right. Then I share four science-backed strategies

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39:57

Become The Hero Of Your Own Story | Simon Alexander Ong

High Performance Health ·

2026/01/19

Join Angela and Simon Alexander Ong, a life and business coach and author of the book Energize, for a discussion on how to transform your life by managing your energy rather than your time, focussing on the power of perception and mindset in achieving an "extraordinary life". Simon shares his personal journey from the financial sector during the 2008 crisis to becoming a coach, illustrating how obstacles can be reframed as opportunities. They also look at practical strategies for goal setting,

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12:47

Bitesize: Menopause and High Cholesterol: When...

High Performance Health ·

2026/01/16

Join Angela and Dr William Li for a look at the complex world of heart health and hormonal shifts, in which they tackle the often-confusing link between menopause and rising cholesterol levels, debunking common myths and providing clarity on the real risks of high LDL. Dr. Li shares his expert insights on the nuances of heart disease prevention, the importance of blood sugar balance, and how a holistic, evidence-based approach can help you navigate these sudden health changes with confidence and

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17:04

7 Longevity Habits That Reversed My Biological Age...

High Performance Health ·

2026/01/12

If you’re a woman over 35 who feels tired, stretched thin, and quietly disconnected from herself, this episode is for you.At 38, I was hospitalised, burnt out, and running on empty. Today, my biological age is more than 20 years younger than my chronological age, not because of biohacks, restriction, or endless workouts, but because I made a small number of strategic changes at the exact stage of life where they matter most. In this solo episode, I break down The Longevity Seven: the seven

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13:38

Bitesize: Why Eating at 9 PM Destroys Your Sleep (The...

High Performance Health ·

2026/01/09

Angela is joined by Dr Will B to examine the critical relationship between meal timing, gut health, and inflammation. They discuss how eating close to bedtime can negatively impact heart rate variability and create an inflammatory state in the body, particularly affecting the gut microbiome. They also look at the importance of allowing the gut to enter a recovery mode during the night and emphasise the benefits of earlier meal times KEY TAKEAWAYS: Meal Timing and Inflammation: Eating close

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59:44

#1 Protein Expert: How Much Protein Do Women Actually...

High Performance Health ·

2026/01/05

Today I’m sitting down with world-leading exercise physiologist Professor Stuart Phillips, PhD, to cut through the noise around strength training, protein, fasting, and midlife muscle.We talk about why women don’t need a completely different training programme than men, why just two resistance sessions a week can meaningfully improve strength and long-term health, and why consistency matters far more than “perfect” protein timing or supplements. WHAT YOU’LL LEARN • Whether women need different

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26:58

Dry January, Women's Health & How to Make Lasting Change

High Performance Health ·

2026/01/02

Angela is joined by Sarah Rusbatch, to discuss the hidden health risks of alcohol, particularly for women in midlife. Sarah reveals the physiological reasons why women metabolise alcohol differently than men, leading to increased health risks, and shares the alarming statistic that four out of five women are unaware of the link between alcohol and breast cancer. Together they focus on the three core pillars for successful behaviour change: focusing on what you gain, replacing the habit with a

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57:20

How THIS Peptide Transform Weight Loss, Muscle &...

High Performance Health ·

2025/12/29

In this episode, Angela sits down with endocrinologist Dr. Rocio Salas-Whalen, MD to break down the biggest myths around GLP-1 medications, midlife weight gain, and perimenopause - and to explain how women can protect muscle, metabolism, and long-term health.Rocio explains how oestrogen decline and stress drive visceral belly fat, why you can have a normal BMI yet high visceral fat and low muscle, and why body composition matters far more than the scales. She also clarifies who GLP-1s are truly

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57:50

Longevity & The 12 Hallmarks of Aging: Why...

High Performance Health ·

2025/12/26

Angela talks to Dr. Ash Kapoor, a longevity specialist and cellular health expert, who shares his approach to health that focuses on understanding and addressing the root causes of disease and aging, particularly through the lens of the 12 Hallmarks of Aging. Dr. Kapoor talks about the fact that true longevity is not just about extending lifespan, but about maximising independence, purposefulness, and fulfilment, explaining that modern stress depletes the body's primary energy source (ATP),

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69:31

Longevity, Hormones & Performance: The Best Health...

High Performance Health ·

2025/12/22

This Best of 2025 episode brings together the most impactful moments from the year - featuring highlights with Dr. William Li, Dr. Stacy Sims, Leslie Kenny, Darren Candow, Mark Sisson, and a solo episode of mine.Across metabolism, hormones, muscle, longevity and performance, these conversations reveal what actually works for midlife health. You’ll hear why brown fat matters, how women should train and fuel as hormones shift, why muscle is essential for metabolic health, and how walking, sprinting

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15:02

Bitesize: Peter Crone On Why You Keep Chasing Success...

High Performance Health ·

2025/12/19

In this thought-provoking podcast episode, Angela and special guest, Peter Crone, delve into the challenges women face in reconciling their achievements with feelings of inadequacy. They explore the concept of the "hungry ghost," where external success fails to address deeper internal beliefs of not being enough. The discussion emphasises the importance of shifting from a mindset of searching for validation to one of exploring possibilities, highlighting that true peace and joy come from within,

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63:45

How Women Should Train After 40 | Dr. Stacy Sims on...

High Performance Health ·

2025/12/15

Perimenopause doesn’t have to mean fatigue, stubborn belly fat and training that suddenly stops “working”. In this episode, Angela sits down with exercise physiologist and nutrition scientist Dr Stacy Sims to unpack how women should really be training through their 40s, 50s and beyond - from sprint intervals and strength work to what actually happens to your muscles, joints and recovery as hormones shift.They dive into why most “zone 2” and VO₂ max advice is based on male data, how to use sprint

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