High Performance Health

Angela Foster
  • 4.9 (63)
  • Alternative Health
  • Weekly

High Performance Health is the podcast for ambitious women in midlife who want to stop sacrificing their health for success. I'm Angela Foster, a former corporate lawyer turned High Performance Health Coach and creator of the BioSyncing® Method. After years in the corporate world, I realised there was no roadmap for women like me. No one was talking about how our biology changes in midlife, or what to do when the strategies that always worked suddenly stopped working. So I went searching for answers, and created this podcast to bring the best conversations together in one place. Every week, I interview world-leading experts and share solo episodes to help you optimise your energy, hormones, metabolism, strength, sleep and longevity, strategies you can apply immediately. Because the future of female performance isn't about pushing harder. It's about building your biological capacity. To get your free personalised energy and resilience score, visit https://biosyncing.scoreapp.com/

  1. 4d ago

    How to Lose Fat Without Losing Muscle in Midlife (New 6-Month Trial) | Sarah Kennedy

    Sarah Kennedy and I talk about fat loss, muscle, GLP-1 medications and food noise in midlife, and how to lose fat without losing muscle and keep the weight off. When Sarah was last on the show, we talked about whether there's a natural alternative to Ozempic. Since then, Calocurb has published its fourth clinical trial, and the headline is all about muscle.Watch that episode here: https://youtu.be/U91gbqrENe8 Calocurb founder Sarah Kennedy shares the results of the six-month randomized, placebo-controlled trial: participants lost 4.3% of their weight, all of it fat, including visceral fat, with a small gain in muscle. She explains why 25 to 40% of the weight lost on GLP-1 medications can be muscle, why a synthetic GLP-1 drops your own natural GLP-1 almost to zero, and why around 90% of people regain weight within 17 months of stopping. We also cover cravings versus hunger, why it isn't about discipline, how I tell bloating apart from visceral fat when women tell me their midsection is thickening, and what Sarah calls the valley of death when you come off a GLP-1. A BIG thank you to our sponsor who makes the show possible: This episode was brought to you by CaloCurb.  Get get 10% off with code ANGELA:⁠ ⁠⁠https://calocurb.com/angela⁠ (Please check with your doctor before starting any supplement, especially if you take medication or have a digestive condition such as IBD or Crohn’s). - 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 WHAT YOU'LL LEARN - Why weight lost on GLP-1s can be 25 to 40% muscle - What a 6-month trial found about losing fat without losing muscle - Why 90% of people regain the weight within 17 months of stopping GLP-1s - What to plan with your doctor before coming off a GLP-1 VALUABLE RESOURCES - In the UK, find Calocurb through Numan or The Natural Dispensary: - Read the latest research and protocols on the Calocurb website: https://calocurb.com - Follow Calocurb on Instagram for appetite science and tips: https://www.instagram.com/calocurb - Questions for the Calocurb team: hello@calocurb.com ABOUT THE GUEST Sarah Kennedy is the founder of Calocurb and one of the leading voices on the science of appetite and hunger hormones in midlife women. With a background rooted in natural compound research, she has spent years studying how the body's own appetite signals get disrupted during perimenopause and what women can actually do about it without relying on pharmaceutical interventions.

  2. Nov 6

    The Daily Habits That Raise HRV (From a Human Performance Scientist) | Dr Kristen Holmes

    In this conversation, Kristen shares the habits she believes have made the biggest difference, from sleep-wake consistency and strength training to high-intensity intervals, low-intensity aerobic work, daylight exposure and finishing food earlier in the evening. She also explains what to prioritise when time is limited — and why women do not necessarily need huge amounts of exercise to create meaningful physiological adaptations. KEY TAKEAWAYS HRV Can Change — Kristen says her HRV more than doubled over roughly a decade, showing that autonomic resilience is modifiable. Sleep Consistency Comes First — Keeping sleep and wake times stable is the biggest lever she prioritises. Strength Training Is Foundational — Resistance training supports physical capacity and is one of her core recommendations. You Still Need Cardio — Strength alone is not enough for optimal cardiovascular fitness, resting heart rate and HRV. Short HIIT Can Be Enough — A few brief hard intervals each week can create meaningful adaptations, especially if you are starting from a low baseline. Zone 2 Supports Recovery — Kristen views lower-intensity aerobic work as a recovery tool that builds the base for harder efforts. Light and Meal Timing Matter — Daytime light exposure and stopping food two to three hours before bed can support sleep and recovery. 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/ Want to go deeper? Start here: Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide 👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance/

  3. Nov 2

    Gary Brecka: Perimenopause Weight Gain, Anxiety and Poor Sleep (What Your Bloods Miss)

    Gary Brecka and I get into intermittent fasting, estrogen dominance, belly bloat and anxiety in perimenopause, and how the right test can show you exactly what your body is missing. Ever feel like you're doing everything right, yet your lower belly won't shift and your mind won't switch off at night? So many women tell me this, and Gary gave me answers I hadn't heard from any other guest. I share how I found out I carry the MTHFR variant, something no one mentioned to me when I was pregnant. Gary explains why fasting can backfire when your HbA1c is already low, why the pace of your gut may matter more than food sensitivity tests, and how anxiety and gut issues can share one root. It's not about trying harder. It's about getting the right data. WHAT YOU WILL LEARN - Why the band around your lower belly, flanks and lower back can be estrogen-driven water retention, not fat, and how it can clear in 10 to 21 days - What happens when a narrow eating window reads as starvation, from a lower thyroid signal to a slower metabolism - How a 24-hour urine DUTCH test shows the estrogen to progesterone ratio a single blood test can miss - Why lying awake ruminating, brain fog until midday and gut issues can share one root, and why Gary looks at methylfolate first VALUABLE RESOURCES Connect with Gary Brecka: Instagram: http://bit.ly/3RPpnFs TikTok: http://bit.ly/4coJ8fo X: http://bit.ly/3Opc8tf Facebook: http://bit.ly/464VA1H LinkedIn: http://bit.ly/4hH7Ri2 Website: http://bit.ly/4eLDbdU Merch: http://bit.ly/4aBpOM1 Newsletter: http://bit.ly/47ejrws Ask Gary: http://bit.ly/3PEAJuG Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: http://bit.ly/3RPQYX8 Podcasts: http://bit.ly/3RQftU0 - GENETIC METHYLATION TEST (UK ONLY): http://bit.ly/48QJJrk - HEALF: 10% OFF YOUR ORDER: http://bit.ly/41HJg6S - GENETIC METHYLATION TEST & SUPPLEMENTS (AUSTRALIA ONLY): http://healthmeister.com.au/pages/the-ultimate-human - SUPPLEMENTS (USA): http://theultimatehuman.com/shop/supplements ABOUT THE GUEST Gary Brecka is a renowned human biologist and longevity expert. With over two decades of experience analyzing human biomarkers, his unique approach combines scientific precision with a personalized focus on individual wellness. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/🥗 The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -  👉 https://academy.angelafosterperformance.com/10-habits-optin-page 👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance/

  4. Oct 30

    The Creatine Mistake Almost Every Woman Over 40 Makes | Angela Foster

    In this video, I explain the three mistakes that stop women over 40 getting the benefits of creatine, from taking a dose designed for young men to quitting before your muscles have had time to fill up. I also share the research on creatine for muscle, strength, sleep, brain energy and bone health after menopause, plus exactly how much to take for your goal and the easiest way to make it a daily habit. The Ultimate Guide to Creatine for Women - 👉 https://academy.angelafosterperformance.com/creatine-guide 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/ Want to go deeper? Start here: Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com ▶️ Watch Next: Continue learning with these empowering conversations: Dr. Gabrielle Lyon on Women's Metabolism, Muscle and Midlife Health https://youtu.be/HrLPMkNMeY4?si=yKKVNwBVjGQYvGr1 Dr. Darren Candow on Creatine, Muscles and Bone Health https://youtu.be/sLWaRcKNjMo?si=W7c4THElXiI7BC9G 👩‍💼 About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: https://www.instagram.com/angelasfoster/ Facebook: https://www.facebook.com/AngelaFosterPerformance/ #AngelaFoster #HighPerformanceHealth #WomensHealth #Longevity

  5. Oct 26

    Professor Tim Spector - Perimenopause Mood Swings? Fix Your Gut First (3 Simple Steps)

    Prof. Tim Spector and I talk about gut health, mood, inflammation and fermented foods in perimenopause, and the three diet changes he recommends to start today.  Microbiome pioneer, ZOE co-founder and Good Mood Food author Prof. Tim Spector explains why midlife mood changes are not psychosomatic: shifting hormones alter your gut microbes, which changes the inflammation and metabolic signals reaching your brain through the vagus nerve. He shares why serotonin was never the real lever, why inflammation and stable metabolism are, and why people in ZOE’s studies report better mood and energy within two weeks of changing their diet.  His three changes: 30 plants a week, three fermented foods a day and an overnight gut rest. We also cover ultra-processed food, protein versus fiber, HRT and dementia risk. WHAT YOU’LL LEARN - How perimenopause changes your gut and your mood - Why inflammation matters more than serotonin - Which ultra-processed foods to cut first - His three gut changes to start today TIMESTAMPS 00:00 Intro: Is Perimenopause Changing Your Gut and Your Mood? 07:20 Mood and Energy Lift Within Two Weeks of Changing Your Diet 09:32 How Shifting Hormones Change Your Gut Microbes 13:34 Why Serotonin Was the Wrong Target, and What Replaces It 19:07 30 Plants a Week, Gut Health and Dementia Risk 23:40 The Best Fermented Foods (and Is Cheese Good for You?) 30:32 Ultra-Processed Food, Diet Coke and What to Ignore on a Label 39:31 Protein vs Fiber: Why Chasing Protein Can Backfire 40:31 Diet, HRT and Exercise: What Each Does to Your Microbiome 45:39 Organic Food, Pesticides and What Actually Matters 48:48 His 3 Gut Changes to Start and 3 Things to Stop VALUABLE RESOURCES - Follow Prof. Tim on Instagram: https://www.instagram.com/tim.spector/ - Want to see what your gut microbes are doing? Try ZOE’s app and gut test: https://zoe.com/ - Explore Prof. Tim’s books, research and latest work: https://www.tim-spector.com/ - Prof. Tim’s new book has over 100 recipes, packed with plants and ferments, designed to lift your mood: https://www.amazon.co.uk/Good-Mood-Food-friendly-bestselling/dp/1787336476 ABOUT THE GUEST Tim Spector, MD, is Professor of Epidemiology at King’s College London and co-founder of ZOE, the nutrition science company leading the gut health revolution. He is the bestselling author of The Diet Myth, Spoon-Fed, Food for Life, Food for Life Cookbook and Ferment. With a focus on cutting-edge science, and honoured with an OBE for his impactful work in fighting Covid-19, Tim stands at the forefront of his field. The original pioneer of microbiome research, he is among the top 100 most-cited scientists in the world.

  6. Oct 22

    Does HRT Actually Help You Build Muscle And Lose Visceral Fat? - Dr. Federica Amati

    Can HRT actually help women in midlife build muscle and reduce visceral fat — or is lifestyle still doing most of the heavy lifting? In this conversation, Dr. Federica Amati explains what her research found, where HRT may be helpful, and why it should be seen as one tool rather than the main driver of body composition. She also explains why building muscle, eating well, moving regularly and protecting sleep before menopause can create a valuable buffer for later life. And for women already well into menopause, her message is equally important: meaningful change is still possible, but the fundamentals need to be built consistently into everyday life. KEY TAKEAWAYS HRT Is Not a Muscle-Building Shortcut — Dr. Amati says HRT alone will not increase muscle mass or reduce visceral fat. HRT May Still Help Indirectly — Better symptom control and sleep can give women more energy to exercise and move regularly. Lifestyle Remains the Biggest Driver — Exercise, nutrition, sleep and daily movement have a greater impact on muscle, bone and visceral fat. Build Muscle Before Menopause If You Can — Going into menopause with more muscle and strong habits gives you a better starting point. It Is Never Too Late — Women who are years into menopause can still transform their health. Want to go deeper? Start here: Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. 👉 https://biosyncing.scoreapp.com/ 🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days. 👉 https://www.highperformance-health.com 💌 Fresh Start Sunday Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🥗The Ultimate Guide to Creatine for Women -  👉 https://academy.angelafosterperformance.com/creatine-guide ⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - 👉 https://academy.angelafosterperformance.com/10-habits-optin-page About Me: Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price. The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health. If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance

  7. Oct 18

    Why Women Over 40 Shouldn't Skip Cardio (Even for Belly Fat) | Dr Alyssa Olenick

    Dr. Alyssa Olenick on why cardio doesn't cause belly fat, what fasted training really does for fat loss, and how women in midlife should balance lifting, cardio and carbs. Exercise physiologist and women's fitness researcher Dr. Alyssa Olenick breaks down the most common training myths aimed at women in midlife. She explains why the cortisol released during exercise is a fuel signal rather than a fat-storage trigger, why the extra fat burned in a fasted session adds up to grams rather than real fat loss, and why fat oxidation drops as estrogen declines in menopause. She also shares how to split 150 minutes of cardio between easy and hard sessions, why cutting volume rather than intensity helps recovery in perimenopause, and how much protein and carbohydrate active women actually need. WHAT YOU'LL LEARN - Why adding cardio reduces, rather than increases, body fat in midlife women - The difference between fat burning and fat loss, and why fasted workouts only shift a few grams - How to fit one or two harder sessions into a busy week and fill the rest with easy movement - Why Dr. Olenick would rather you do two hard sets than five easy ones when recovery gets tougher TIMESTAMPS 00:00 - Intro: Why Cardio Isn't Making Women Gain Belly Fat 05:41 - Cortisol, Fasted Training and the Best Time of Day to Work Out 10:42 - Fat Burning vs Fat Loss, Metabolic Flexibility and Refueling After Training 20:54 - Menopause, Fat Oxidation and What HRT Can and Can't Do 24:49 - How to Split 150 Minutes of Cardio Between Easy and Hard Sessions 31:37 - Programming Lifting and HIIT for Recovery: Less Volume, More Intensity 42:54 - Protein, Carbs and a Simple Plan to Start Lifting 52:16 - The Supplements Dr. Olenick Actually Takes  VALUABLE RESOURCES Train With Alyssa: https://www.thelyssmethod.com/ Follow Alyssa on Instagram: https://www.instagram.com/doclyssfitness/ Subscribe on her YouTubechannel: https://www.youtube.com/@doclyssfitness Listen to her Podcast: https://doclyssfitness.com/podcast/ Learn more at https://doclyssfitness.com/ A BIG thank you to our sponsor who makes 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 Dr. Alyssa Olenick, PhD in Exercise Physiology, specializes in Exercise Science, Metabolism, and Female Physiology, bringing real, research-backed fitness insights to the everyday person looking to train smarter. Known for bridging the gap between strength and endurance, she helps people crush big fitness goals, get healthier, and have fun doing it. All while cutting through the noise of misinformation on how to train, recover, and feel your best.

  8. Oct 15

    How much protein do you actually need to build muscle? | Eric Helms

    How much protein do you really need to build muscle — and do women in perimenopause or menopause need more? In this conversation, Eric Helms breaks down the evidence behind some of the most common protein recommendations, including the widely quoted 1.6 grams per kilogram of body weight, when higher intakes may be useful, and why your starting point matters more than obsessing over a supposedly perfect number. Eric also explains how protein needs change when you’re dieting and trying to preserve lean mass, why resistance training matters far more than squeezing out the last few percentage points from protein intake, and whether women really need 30–50 grams of protein at every meal to stimulate muscle protein synthesis. KEY TAKEAWAYS 1.6 g/kg Is a Strong Target — For most people trying to build muscle, around 1.6 grams of protein per kilogram of body weight is a very reasonable daily target. More Isn’t Always Better — Benefits continue to diminish as protein intake gets higher. Dieting Changes Your Needs — When in a calorie deficit, moving closer to 2 g/kg may help preserve muscle mass. Your Starting Point Matters — Moving from a low protein intake to a moderate one may produce a bigger benefit than pushing an already high intake even higher. Training Comes First — Progressive, intense resistance training is more important for building muscle than maximising protein intake. Per-Meal Protein Is Often Overcomplicated — Daily protein intake and distributing it across at least three meals matters more than chasing an exact dose at every sitting. 30–40 g Per Meal Can Work Well — If your daily protein target is around 120 grams, splitting it relatively evenly across three meals is a practical approach. Want to go deeper? Start here:Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/ Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com Fresh Start Sunday NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/ The Ultimate Guide to Creatine for Women -  https://academy.angelafosterperformance.com/creatine-guide️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - https://academy.angelafosterperformance.com/10-habits-optin-page About Me:Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science. The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.The old playbook stops working in midlife. This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology. Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about. Follow me for daily health and performance tips:Instagram: @angelasfosterFacebook: @AngelaFosterPerformance

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About

High Performance Health is the podcast for ambitious women in midlife who want to stop sacrificing their health for success. I'm Angela Foster, a former corporate lawyer turned High Performance Health Coach and creator of the BioSyncing® Method. After years in the corporate world, I realised there was no roadmap for women like me. No one was talking about how our biology changes in midlife, or what to do when the strategies that always worked suddenly stopped working. So I went searching for answers, and created this podcast to bring the best conversations together in one place. Every week, I interview world-leading experts and share solo episodes to help you optimise your energy, hormones, metabolism, strength, sleep and longevity, strategies you can apply immediately. Because the future of female performance isn't about pushing harder. It's about building your biological capacity. To get your free personalised energy and resilience score, visit https://biosyncing.scoreapp.com/

Information

  • Creator
    Angela Foster
  • Years Active
    2019 - 2026
  • Episodes
    628
  • Rating
    Clean
  • Copyright
    © 2025 Angela Foster
  • Show Website
    High Performance Health

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