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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

9:25

Why Leg Strength Is the Best Predictor of Brain...

High Performance Health ·

2026/04/10

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

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38:41

Perimenopause Doctor: This is how you Fix Belly Fat,...

High Performance Health ·

2026/04/06

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

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9:52

Is Saturated Fat Really Bad For You? Dr. Sarah Berry...

High Performance Health ·

2026/04/03

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

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60:21

Why Everything You've Been Told About Training in...

High Performance Health ·

2026/03/30

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

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24:49

The Real Reason You Can’t Lose Belly Fat in (Peri)...

High Performance Health ·

2026/03/23

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

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18:33

How Women Over 40 Should Actually Be Fasting - Muscle...

High Performance Health ·

2026/03/20

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

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61:07

Why Your High-Stress Career May Be Increasing Your...

High Performance Health ·

2026/03/16

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

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10:21

Why LDL Rises in Perimenopause and What Your...

High Performance Health ·

2026/03/13

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

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58:22

Why You're Gaining Belly Fat in Menopause (And What...

High Performance Health ·

2026/03/09

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,

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17:41

Waking Up at 2AM: This is EXACTLY How to Stop It

High Performance Health ·

2026/03/06

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

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70:45

Creatine for Muscle and Brain Health in Women 40+:...

High Performance Health ·

2026/03/02

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

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18:59

The Protein Secret Women 40+ Need to Know: Stop...

High Performance Health ·

2026/02/27

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

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61:34

Menopause, Muscle & Fat Loss: What Active Women Over...

High Performance Health ·

2026/02/23

If you’re in midlife and suddenly feel like fat loss has become harder overnight, despite training, eating well, and doing what used to work, this episode is for you.Today I’m joined by Bill Campbell, PhD to unpack what the research actually shows about menopause, body composition, and “weight loss resistance”. We explore why some women gain body fat during this transition while others don’t, why hormone therapy isn’t a guaranteed fix, and the small but powerful lifestyle factors (movement, sleep,

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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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