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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

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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58:06

The Midlife Health Crisis Women Don't See Coming:...

High Performance Health ·

2025/12/12

Angela talks to special guest Dr Darshan Shah, M.D, about the multifaceted world of longevity and health optimisation. They delve into essential biomarkers for assessing longevity, including inflammation levels, metabolic health, and cognitive function, while emphasising the importance of a holistic approach to well-being. Dr. Shah also discusses the complexities surrounding LDL cholesterol, the significance of lifestyle factors like exercise and diet, and the role of hormone replacement therapy

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71:50

The Omega-3 Levels That Predict Your Lifespan | Dr....

High Performance Health ·

2025/12/08

Confusion around omega-3, seed oils and the omega-6:3 ratio has fuelled major misconceptions. In this episode, Angela speaks with leading researcher Dr William Harris to clarify what the evidence really shows about omega-6 fats, seed oils and long-chain omega-3s - and why much popular advice is outdated.They explore why the omega-6:3 ratio doesn’t predict inflammation, why EPA/DHA deficiency is so common, and how omega-3 status affects mental health, pregnancy, cognition and cardiovascular

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48:28

Unlock Your Energy: The Detox Secret Nobody Tells You...

High Performance Health ·

2025/12/05

Angela talks to special guest Carline Alan, who shares her transformative journey from struggling with severe health issues, including inflammation, autoimmune disorders, and low thyroid function, to discovering the power of plant-based minerals. Carline explains how humic and fulvic substances have revolutionised her health, enhancing energy levels, improving sleep, and alleviating various symptoms KEY TAKEAWAYS: Mineral Deficiency and Health Issues: Many individuals, even those with

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76:49

Your Mind Is Creating 95% of Your Life | Here’s How...

High Performance Health ·

2025/12/01

Chaos, crisis and collapse can feel like the new normal - but what if they’re actually signs that an old, unsustainable civilisation is breaking down so a new one can emerge? In this conversation, Angela sits down with stem cell biologist and author Dr Bruce Lipton to explore why we are not victims of our genes or our past, but powerful creators whose subconscious programming shapes our health, relationships and reality.They get into how early childhood conditioning runs most of our behaviour, why

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12:09

Flexibility and Longevity: The Daily Habits That Keep...

High Performance Health ·

2025/11/28

Angela presents a bitesized edition with Adam Richardson, in which they look at the complexities of flexibility, mobility, and pain management, particularly focusing on neck tension. They discuss how genetic predispositions and environmental factors influence an individual's flexibility and mobility, emphasising that movement is crucial for maintaining joint health. The conversation also highlights the importance of daily movement to prevent stiffness and discomfort, especially in the neck, which

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49:36

Beyond the Scale: Why Muscle Is the Key to Longevity...

High Performance Health ·

2025/11/24

Perimenopause doesn’t have to mean weight gain, insulin resistance or muscle loss. In this conversation, Angela sits down with Dr Gabrielle Lyon to unpack why skeletal muscle - not body fat - is the true driver of healthy ageing, metabolic stability and long-term hormonal health.They get into the protein targets women really need (and why the RDA misses the mark), how to use carbs strategically, why fasting after training can backfire, and how resistance exercise rapidly improves blood sugar,

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18:23

Daily Habits That Reduce Inflammation and Reverse...

High Performance Health ·

2025/11/21

Angela shares a captivating snippet from a masterclass with Leslie Kenny, the founder of Oxford Healthspan and the Oxford Longevity Project. Leslie reveals how she has managed to bring her biological age down to around 20 through actionable habits that focus on reducing inflammation, healing the gut, and incorporating omega-3 fatty acids into her diet. She also discusses her journey across personal dietary choices, including the avoidance of allergenic triggers like nightshade vegetables and

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65:43

When Should You Freeze Your Eggs? | Dr. Natalie...

High Performance Health ·

2025/11/17

Is fertility really “over” at 35? In this conversation, Angela sits down with double board-certified reproductive endocrinologist Dr Natalie Crawford to unpack fertility myths, ovarian aging, egg freezing, and what women can actually do to protect both their future family and long-term health.They get into when to seriously consider egg freezing, how many eggs women over 38 may really need, what ovarian reserve tests can (and can’t) tell you, and why supporting your metabolic health and lowering

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71:56

The Science of Red Light & Laser Therapy for...

High Performance Health ·

2025/11/14

Angela is joined by special guest, Forrest Smith to discuss the fascinating world of red light therapy and its myriad benefits for health and wellness. They delve into common myths surrounding red light therapy, clarifying its effects on skin, joint pain, and overall health. Forrest explains the science behind how red and near-infrared laser light interacts with the body, particularly in promoting collagen production, reducing inflammation, and enhancing mitochondrial function KEY TAKEAWAYS:

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80:03

4 Pillars of Healing Your Gut Microbiome Naturally |...

High Performance Health ·

2025/11/10

Why is your gut the master switch for mood, metabolism, and better sleep? Angela sits down with gastroenterologist and New York Times bestselling author Dr. Will Bulsiewiczto unpack the gut–circadian connection, why morning light can trigger a “regularity reset,” and the four nutrition pillars that rebuild your gut barrier and lower inflammation, without a restrictive diet. You’ll hear when fiber helps (and when it can backfire), fermented foods vs. probiotics (and why “prebiotics first” often

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12:24

You’re Probably Training Wrong | Dr. Stacy Sims on...

High Performance Health ·

2025/11/07

Dive into the science of training intensity with Stacy Sims, who’s here to explain why the RPE scale (Rate of Perceived Exertion) is your most reliable metric, and how concepts like "moderate exercise" can be misleading. You’ll learn how to effectively use stress to build fitness and the importance of a foundational base before pursuing maximum-effort workouts KEY TAKEAWAYS: RPE is Key: The Rate of Perceived Exertion (RPE) scale is an essential tool for measuring how hard your body is

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62:00

The Female Longevity Blueprint | How Stress, Sleep &...

High Performance Health ·

2025/11/03

Why are women hitting perimenopause earlier than ever, and what can you do about it?In this episode, Angela sits down with functional nutritionist and hormone pioneer Alisa Vitti, founder of FLO Living and author of WomanCode and In the FLO, to explore the real reasons modern women are struggling with hormonal balance. You’ll learn how stress and poor sleep suppress ovulation, why melatonin is the first hormone to decline in perimenopause, and how to rebuild hormonal resilience through nutrition,

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12:52

The Hidden Link Between Stress, Trauma, and...

High Performance Health ·

2025/10/31

Angela and Sara Gottfried look at the intricate relationship between trauma, stress responses, and autoimmunity. They discuss how traditional stress responses, such as fight or flight, differ between genders, highlighting the unique ways women may respond to stress through freezing, fawning, or fainting KEY TAKEAWAYS: PINE: The PINE network (Psychology, Immune system, Neurological system, Endocrine system) is particularly vulnerable to toxic stress and trauma Importance of Processing

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