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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 and

health & fitness alternative health

All Episodes

30:12

Perimenopause Belly Fat Isn't Your Fault (Why Eating...

High Performance Health ·

2026/10/04

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

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6:31

A biological Age of 21 at 59: The Daily Longevity...

High Performance Health ·

2026/10/01

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

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54:45

Fat Burning Is Not Fat Loss: Dr. Abbie Smith-Ryan on...

High Performance Health ·

2026/09/28

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

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5:43

Why is Belly Fat so Hard to Lose For Women Over 40

High Performance Health ·

2026/09/25

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:

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17:26

The Truth About Protein for Women Over 40: How Much...

High Performance Health ·

2026/09/20

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

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19:29

Do Women Over 40 Need to Lift Heavy to Protect Their...

High Performance Health ·

2026/09/18

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

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62:58

How to Increase Your HRV After 40 (Sleep, Training &...

High Performance Health ·

2026/09/13

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

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21:47

Reverse 20 Years of Heart Ageing in Just 6 Hours a...

High Performance Health ·

2026/09/10

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

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54:14

Why Women Over 40 Can't Lose Belly Fat (And Why More...

High Performance Health ·

2026/09/06

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

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9:58

TOP 3 SUPPLEMENTS FOR MITOCHONDRIA

High Performance Health ·

2026/09/03

The 3 Best Supplements for Mitochondria, Energy & Longevity in MenopauseGet my free Longevity Stack Masterclass and Supplement Guide for women to learn how to build a personalised supplement stack:https://academy.angelafosterperformance.com/free-longevity-stack-masterclass In this episode, Angela explains how mitochondria produce energy, why mitochondrial function can become less efficient with age and hormonal change, and the three advanced supplements she personally uses as part of her

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58:39

Menopause Weight Gain & How to Lose It | Dr Federica...

High Performance Health ·

2026/08/31

ZOE nutritionist Dr. Federica Amati explains why basal metabolic rate barely changes in perimenopause, but postprandial metabolism does, glucose, fat, insulin, and inflammation stay elevated longer after meals, partly via gut microbiome shifts. She unpacks why "thin" can mask sarcopenic obesity, why calorie labels carry ~20% error, why a nutrient-dense breakfast curbs cravings, and why a 70,000-woman ZOE study saw a 35% symptom drop from diet changes alone.WHAT YOU'LL LEARN - Why basal metabolic

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11:22

The 5 Supplements Every High-Performing Woman Over 40...

High Performance Health ·

2026/08/28

Get my free Longevity Stack Masterclass and Supplement Guide for women to learn how to build a personalised supplement stack: https://academy.angelafosterperformance.com/free-longevity-stack-masterclassIf I were starting over at 40, five supplements would form my foundation: magnesium (and which forms support brain, sleep and heart), omega-3 dosed to an 8–12% index, vitamin D3 with K2 to steer calcium into bone, not arteries, creatine at 3–5g (more for bone), and glycine for collagen,

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30:59

Belly Fat Masterclass: How Women Can Lose Visceral...

High Performance Health ·

2026/08/24

If you're training hard, eating well, and still watching your waist thicken, I want you to hear this: you are not lazy, and your metabolism is not broken. Something else is going on, and once you see it, belly fat stops feeling like a mystery you can't crack.So I called in four people I trust most on this, Ben Azadi, Dr Sarah Berry, Cynthia Thurlow, and Mary Claire Haver. Together we get into why cortisol parks fat right around your middle, how losing estrogen quietly reroutes fat from your hips

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18:19

How To Build Stronger Bones After 50: The 3 Pillars...

High Performance Health ·

2026/08/20

1 in 2 women over 50 will break a bone, and the scariest part is you won't feel it happening. Bone loss is silent, it speeds up in perimenopause and menopause, and by the time there's a warning sign, it's often a fracture. But weaker bones are NOT just an inevitable part of aging.In this video, Angela Foster breaks down the 3 pillars every woman needs to build stronger bones, protect against fractures, and stay strong and independent for decades with the exact, evidence-based way to put each one

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38:58

Longevity Masterclass: How Women Can Live Longer,...

High Performance Health ·

2026/08/17

Somewhere in your late 30s and 40s, everything you used to do stops working. The energy drains, the middle thickens, the sleep gets lighter, and your sharpness goes fuzzy. Here is what almost no one tells you: this is not you failing at willpower. Most of the longevity advice you have been handed was built on male data and biohacker experiments, and it was never designed for a woman in midlife.In this longevity masterclass, I bring together four of the most respected voices in health and

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9:53

4 Morning Habits for your Mitochondria in Menopause

High Performance Health ·

2026/08/14

You already know your energy crashes in midlife, but did you know it's tied to your mitochondria and estrogen? In this clip, Liz Earle breaks down the surprising at-home and outdoor habits, including a totally free one, that support cellular energy and may help calm inflammation and cortisol. If you're constantly fatigued and looking for science-backed (not gimmicky) ways to support your hormones, this one's for you. What You'll Learn Mineralise Your Morning Water — Adding minerals to your

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60:03

The Hidden Cause of Weight Gain, Fatigue & Brain Fog...

High Performance Health ·

2026/08/10

Labs read "normal" but you're gaining midsection weight, foggy and running at 70%? Your thyroid - not just perimenopause - may be the missing variable. Dr. Amie Hornaman explains why TSH alone misses the picture, how elevated reverse T3 "pools" and blocks T3 at the cell even when free T3 looks optimal, and why roughly 98% of women don't thrive on T4-only. She links falling progesterone, rising thyroid-binding globulin, low ferritin and the "thyropause" hitting 80-90% of women over 40.WHAT YOU'LL

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13:32

How to Get a Flat Stomach at 50 (7 changes that...

High Performance Health ·

2026/08/07

For years, I did everything I was told would help me stay lean. I trained hard, ate well, and stayed consistent but after 50, my body stopped responding the way it used to. In this episode, I'm sharing the 7 changes that helped me get my flat stomach back at 50 and completely changed how I think about training, nutrition, recovery, and metabolism in midlife. I didn't find a magic supplement or a quick fix. Instead, I made evidence-based changes that helped me build lean muscle, improve my metabolic

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45:31

The New Science of Healthy Aging: 5 Biomarkers That...

High Performance Health ·

2026/08/03

Longevity expert Dr Florence Comite joins me to explain why testosterone, not estrogen, drives body composition and ageing in midlife women.Decline isn't inevitable - it's programmable. She unpacks why testosterone (which women carry in larger amounts than estrogen) drives muscle, visceral fat and brain fog from your 30s on, why only a third of us should fast, and the five biomarkers - fasting glucose, HbA1c, fasting insulin, cholesterol risk ratio and free testosterone - that predict where your

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7:28

Five Diet Changes to Lower High Cholesterol in...

High Performance Health ·

2026/07/31

Lowering ApoB and non-HDL cholesterol starts with improving how your body clears cholesterol. Michelle recommends reducing saturated fat, replacing it with healthy unsaturated fats, gradually increasing soluble fibre, staying well hydrated, and supporting gut health. As oestrogen declines in perimenopause, maintaining nitric oxide production and healthy blood vessels also becomes increasingly important.KEY TAKEAWAYS Reduce saturated fat intake. Replace with omega-3-rich and other

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