High Performance Health

By Angela Foster

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, minds... more

4.9

5858 ratings

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FAQs about High Performance Health:

How many episodes does High Performance Health have?

The podcast currently has 573 episodes available.

High Performance Health episodes:

April 24, 2026Why Eating Tomatoes Shrinks Belly Fat in Perimenopause (The Brown Fat Trigger) | Dr. William Li
Dr. William Li explores the fascinating science of brown fat, a specialised type of fat that acts like a cellular furnace to burn off harmful visceral fat. He reveals how a simple daily habit, like eating a single ripe tomato an hour before lunch, can trigger this fat-burning mode, potentially shrinking waistlines and reducing inflammation.
From the historical discovery of brown fat in hibernating animals to modern breakthroughs in PET scan technology, Dr. Li explains how we can use elemental eating and cold exposure to optimise our metabolism and reclaim our health.
WHAT YOU’LL LEARN
Eating one ripe tomato a day, particularly an hour before lunch, has been shown to activate brown fat and can lead to a reduction in visceral fat and waist circumference.

Brown fat is packed with mitochondria that burn fuel to generate heat, especially when activated by certain foods or cold temperatures.

Tomatoes are rich in bioactives like lycopene and beta-cryptoxanthin, which are absorbed into the bloodstream and directly fire up brown fat cells.

Returning to a diet of whole, unprocessed foods allows the body to take full advantage of its natural metabolic hardware.
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/
A BIG thank you to our partner who makes the show possible:
• Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off
👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community
...more
15min
April 20, 2026 Why Your Gut Is the Missing Link in Perimenopause | Cynthia Thurlow
Women’s gut is not just a digestive organ. In perimenopause, it is the control centre for your hormones, your mood, your weight, and your brain.
If you are bloated, exhausted, gaining weight around your middle, this episode explains what is actually happening in your gut during perimenopause and what you can do to fix it.
WHAT YOU'LL LEARN
• Why is my gut health getting worse in perimenopause?
• Why am I suddenly bloated all the time after 40?
• What causes food sensitivities in perimenopause?
• Does leaky gut cause weight gain in menopause?
• How does cortisol cause belly fat in women over 40?
• Does HRT improve gut health and the microbiome?
• The link between anxiety, mood swings, and gut health in perimenopause
• How fibre helps with oestrogen balance and bloating after 40
• What is TUDCA and should women in perimenopause take it?
• What causes fatigue and low energy in perimenopause?

TIMESTAMPS
00:00 The Link Between Gut Health & Perimenopause
12:27 Why Anxiety Gets Worse in Perimenopause
19:04 Why Women Lose Energy After 40 and How to Get It Back
29:00 The Real Reason Belly Fat Increases in Perimenopause
36:04 Fiber and the Estrobolome: The Key to Balancing Estrogen After 40
41:46 Sudden Food Sensitivities After 40? This Is What's Happening in Your Gut
50:16 What Causes Bloating in Perimenopausal Women
55:16 Does HRT Help Your Gut Microbiome in Menopause?
01:04:39 The Health Habits That Keep High Achieving Women Thriving After 40
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/
This episode is brought to you by Timeline.
Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.`
ABOUT THE GUEST
Cynthia Thurlow, NP is a nurse practitioner and metabolic health expert specialising in personalized nutrition and holistic healing for women, with a focus on bio-individuality and helping each woman find the approach that works for her unique physiology.

🌐 Website: https://www.cynthiathurlow.com/
📸 Instagram: https://www.instagram.com/cynthia_thurlow_/
📺 YouTube: https://www.youtube.com/cynthiathurlow
...more
1h 11min
April 17, 2026The Real Reason Women Over 40 Can't Lose Abdominal Fat (It's Not Calories) | Sarah Berry
Angela is joined by Sarah Berry to talk about the complex relationship between visceral fat and insulin resistance, particularly during the menopause transition. They discuss how these two factors influence each other in a cyclical manner, making it challenging to pinpoint a clear starting point for weight gain and metabolic issues. They highlight the various symptoms women experience during menopause, such as anxiety, mood swings, and poor sleep, which can hinder motivation for healthy eating and physical activity
WHAT YOU’LL LEARN
There is a complex relationship between visceral fat and insulin resistance, where each can exacerbate the other, creating a circular process that complicates weight management during menopause.
Common symptoms during the menopause transition include anxiety, mood swings, depression, brain fog, and poor sleep, which can negatively impact motivation for healthy eating and physical activity.

The loss of oestrogen during menopause leads to changes in fat distribution, shifting fat storage from the hips to the abdomen, which is associated with increased visceral fat.

Postmenopausal women experience poorer metabolic responses to carbohydrates, leading to higher blood sugar levels and increased hunger, which can result in consuming more calories throughout the day.

It is important for women to show kindness to themselves and support each other through the menopause transition, as many experience similar challenges and changes in their bodies.
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/

A BIG thank you to our partner who makes the show possible:
• Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off
👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community
...more
9min
April 13, 2026 How Estrogen Decline Destroys Your Energy in Perimenopause (And How to Reverse it)
Most women in perimenopause assume their energy crash is a sleep or a stress problem. Jen Scheinman, Head of Nutrition Affairs at Timeline, explains what the real reason is, and why estrogen loss makes it dramatically worse for women than men.
If you have been doing everything right and still feel like you are running on empty, this episode explains what is actually happening at the cellular level, and what women in midlife can do about it.
WHAT YOU’LL LEARN
• Why women's energy levels drop faster in perimenopause?
• When does mitochondrial decline start and how fast does it progress?
• What is Urolithin A and why can't you get enough from food?
• What is mitophagy and why does it matter for energy after 40?
• Does Urolithin A build new mitochondria or just clear out damaged ones?
• What is the right dose of Urolithin A and does timing matter?
• Can Urolithin A reduce fine lines and improve skin in perimenopause?
• What does the research say about Urolithin A and immune aging?
• Should you take Urolithin A as a supplement and use it topically?
• Can Urolithin A help with brain fog after 40?
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/
A BIG thank you to our partner who makes the show possible:
• Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 20% off Mitopure when you visit ⁠http://timeline.com/ANGELA⁠ and use code ANGELA.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ABOUT THE GUEST
Jen Scheinman, MS, RDN, CDN is a Registered Dietitian Nutritionist with over 25 years of experience in nutrition, wellness, and healthy aging. Jen is currently Director of Scientific Communications at Timeline, the Swiss longevity brand behind Mitopure, the first clinically studied Urolithin A supplement proven to trigger mitophagy and support mitochondrial renewal in humans.
🌐 Website: https://nextjenhealth.com/
📸 Instagram: https://www.instagram.com/jenscheinman_nutrition/
...more
51min
April 10, 2026Why Leg Strength Is the Best Predictor of Brain Health for Women Over 40 | Dr. Tommy Wood
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 and cognitive decline.
WHAT YOU WILL LEARN
Relative leg power (strength in proportion to body size) is a critical predictor of how quickly the brain processes information as we age.

Strength training triggers the release of hormones like IGF-1, which are essential for maintaining the structure and insulation of the brain's white matter,

You don't need infinite strength to protect your brain; reaching the top 25% to 33% of your demographic provides the most significant protection against mortality and dementia.

Achieving these health benefits is possible with a modest commitment, such as two 45-minute sessions per week focusing on full-body resistance training.
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/
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
CONTACT DETAILS
⁠Instagram⁠
⁠Facebook⁠
⁠LinkedIn⁠
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
...more
8min
April 06, 2026 Perimenopause Doctor: This is how you Fix Belly Fat, Brain Fog and Bloating with Mary Claire Haver, M.D
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 is the "zone of chaos" and why your brain feels it first
• Why anxiety, brain fog and sleep disruption are the first signs of perimenopause
• Does estrogen work better than antidepressants for mood
• When to start hormone therapy and where to begin
• How long can you stay on HRT
• Why belly fat increases in perimenopause and how to address it
• How the gut microbiome changes through the menopause transition
• Which supplements actually help women over 40: creatine, vitamin D, fiber and more
• What vaginal estrogen does and why most women need it
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/
This episode is brought to you by Timeline.
Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 10% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
ABOUT THE GUEST
Dr. Mary Claire Haver is a board-certified OB-GYN and Menopause Society Certified Practitioner who has dedicated her career to closing the gap in women's midlife healthcare. She is the founder of The 'Pause Wellness Clinic, a practice focused entirely on menopausal care, and the author of the #1 New York Times bestseller The New Menopause and her brand new book The New Perimenopause.
Website: https://thepauselife.com
Instagram: https://www.instagram.com/drmaryclaire/
Clinic: https://thepausewellness.com/provider/dr-mary-claire-haver/
Books
• The New Menopause: https://thepauselife.com/pages/the-new-menopause-book
• The New Perimenopause: https://thepauselife.com/pages/the-new-perimenopause-book
...more
39min
April 03, 2026Is Saturated Fat Really Bad For You? Dr. Sarah Berry on What Perimenopausal Women Are Getting Wrong
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 process alters the health effects of saturated fat
WHAT YOU WILL LEARN
Saturated fat is known to increase LDL cholesterol and is associated with a higher risk of cardiovascular disease.

The source of saturated fat matters, as different food matrices can influence health outcomes.

Unfermented dairy products, like butter, are linked to increased cholesterol and cardiovascular risk

Fermented dairy products, such as yogurt and cheese, do not have the same negative effects despite containing saturated fat.

There is significant individual variability in how people respond to changes in saturated fat intake.

Some individuals may experience substantial reductions in LDL cholesterol when reducing saturated fat and increasing polyunsaturated fat, while others may see little to no effect.
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/
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
CONTACT DETAILS
⁠Instagram⁠
⁠Facebook⁠
⁠LinkedIn⁠
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
...more
10min
March 30, 2026 Why Everything You've Been Told About Training in Perimenopause Is Wrong | Dr. Lauren Colenzo-Semple
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 follicular phase when estrogen is high?
• Do women in perimenopause need different training rules?
• Can you build muscle at any rep range or do you need to lift heavy?
• Is fasted training bad for women's hormones and adrenal health?
• Does caffeine before a fasted workout raise cortisol to dangerous levels?
• How much protein do perimenopausal women actually need per day?
• Is there a minimum protein threshold per meal for muscle building?
• Why is belly fat harder to lose after 40 and what actually works?
• Do you need zone two training for mitochondrial health in perimenopause?
• Can machine weights build as much muscle as free weights?
• What is the best exercise strategy for bone density in midlife women?
TIMESTAMPS
00:00 Cycle Syncing Myths: What Women Need to Know
02:41 Does Your Cycle Phase Actually Affect Performance?
07:54 Perimenopause Training: What Actually Needs to Change
09:08 Do Women Over 40 Need to Lift Heavier for Muscle Growth?
16:31 Machines vs. Free Weights: What's Best for Women?
19:16 HIIT vs. Zone 2 After 40: Which One Do You Actually Need?
26:48 Should You Train Fasted for Muscle Growth and Fat Loss?
36:34 Bone Density After 40: Best Exercises to Protect It
44:26 How Much Protein Do Perimenopausal Women Actually Need?47:45 Belly Fat After 40: Why It Changes and How to Lose It
51:13 Exercise vs. Diet for Fat Loss: Which Moves the Needle?
54:13 Carbs After 40: Should You Fear Them?
56:47 The Empowering Truth About Exercise for Women Over 40
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/
A BIG thank you to our sponsors who make 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
Known for her evidence-based approach and myth-busting voice, Dr. Lauren Colenso-Semple is a trusted educator helping women cut through misinformation in female fitness and nutrition. She's a co-owner of the MASS Research Review and a sought-after speaker for podcasts, media, and educational platforms committed to science-backed health content.
🌐 Website: https://www.drlaurencs.com/
📸 Instagram: https://www.instagram.com/drlaurencs1/?hl=en
...more
1h 1min
March 23, 2026 The Real Reason You Can’t Lose Belly Fat in (Peri) Menopause & The 7 Pillars That Fix It AND Your Brain Fog
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 increase even when you're eating less?
• How does muscle loss drive insulin resistance and visceral fat?
• What is BDNF and how does strength training boost brain performance?
• Can resistance training reduce depression symptoms?
• Why is muscle mass a predictor of all-cause mortality?
• What does a high-performance training week actually look like?
• How much protein do women in midlife actually need?
• Why is skipping a protein-rich breakfast one of the most common mistakes?
• What is the BioSyncing Method and how does it raise your physiological floor?
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/
A BIG thank you to our sponsors who make the show possible
Get 10% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
CONTACT DETAILS
⁠Instagram⁠
⁠Facebook⁠
⁠LinkedIn⁠
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
...more
25min
March 20, 2026 How Women Over 40 Should Actually Be Fasting - Muscle Protection + Gut Healing | Dr. Valter Longo
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 hypoglycaemia, the FMD is designed to be safer and much easier for the average person to complete.
Gut Health Protection: Emerging research suggests that water-only fasting can actually increase leaky gut symptoms in mice
Muscle Maintenance: The FMD utilises specific carbon sources like glycerol to support glucose production, which prevents the body from breaking down muscle tissue for energy during the fast.
Psychological Reset: Beyond the biology, the five-day protocol serves as a powerful psychological stop sign
TIMESTAMPS:
0:38 The Slave to the Meal
2:10 The Leaky Gut Discovery
4:54 Training the Teenage Brain
6:22 The Power of the Pause
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/
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
CONTACT DETAILS
⁠Instagram⁠
⁠Facebook⁠
⁠LinkedIn⁠
Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
...more
19min

FAQs about High Performance Health:

How many episodes does High Performance Health have?

The podcast currently has 573 episodes available.

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