High Performance Health

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 hide behind a normal fasting glucose, and why testosterone is about energy and drive, not just libido.

WHAT YOU'LL LEARN

TIMESTAMPS

00:00 – Intro: How High-Performing Women Stay Resilient in Perimenopause 03:08 – HRV and HIIT for Women Over 40: Why Intense Workouts Can Tank Recovery 10:52 – Box Breathing, Mindfulness Snacks and How to Improve Low HRV in Midlife 23:07 – Perimenopause and Your Career: How to Protect Your Ambition and Energy 28:55 – Perimenopause Mindset: How to Get Through the Messy Middle 38:37 – Caffeine, L-Theanine and Protein: How to Fuel High-Pressure Days 43:44 – First Signs of Perimenopause: Brain Fog, Irritability and Slower Recovery 46:34 – Perimenopause Belly Fat: Insulin Resistance and Why Eating Less Backfires 50:33 – Estrogen, HRT and Testosterone for Women: Energy, Motivation and Drive 59:04 – Perimenopause Energy Habits: Sleep, Sunlight, 10,000 Steps and Protein 1:05:01 – Late-Night Screens and Alcohol in Perimenopause: Is It Worth the Next Day? 1:08:57 – Blood Sugar and CGMs: Dr. Mariza's Number One Tip for Perimenopause

 VALUABLE RESOURCES

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. Mariza Snyder is a functional practitioner, author, and leading expert in women's hormones and metabolic health. She is the host of the top-rated podcast Energized with Dr. Mariza (13M+ downloads), and the author of eight books, including The Perimenopause Revolution and the #1 National Bestselling book, The Essential Oils Hormone Solution. She brings 17+ years as a practitioner, author, and speaker to her mission of helping midlife women navigate perimenopause through lifestyle medicine, metabolic health and hormone therapy.

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 reveals a simple trick with rice that may increase resistant starch and change its metabolic impact.

KEY TAKEAWAYS

Watch the full episode here: https://www.youtube.com/watch?v=B5-3jSAa1Dk

Resources: 

Oxford Healthspan Leslie Kenny

Discount link: https://www.oxfordhealthspan.com/ANGELA

Use code ANGELA for 15% off

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

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 little as three weeks, why fat burning is not fat loss, and when about 20g of protein before training helps.

WHAT YOU'LL LEARN

TIMESTAMPS

00:00 - Intro: Muscle Quality in Perimenopause and Why a DEXA Can't Measure It

06:31 - How to Train for Muscle Quality After 40: Heavy Load, Power and Type 2 Fibers

10:13 - HIIT and Visceral Fat in Midlife Women: The 1 Minute On, 1 Minute Off Protocol

16:01 - The 30 Minute Heavy Lifting Protocol, the Norwegian 4x4 and Where Zone 2 Fits

25:38 - Fasted vs Fed Training for Women 40+: Protein Before or After Exercise

37:58 - Losing Leg and Glute Definition, HRT and Why Your Symptoms Are Valid

44:28 - Fiber, Omega-3s and Creatine Dosing for Muscle and Brain in Perimenopause

54:05 - Perimenopause Is a Metabolic Transition: Final Advice

VALUABLE RESOURCES

Thanks to my sponsor, Eight Sleep

Sleep cooler, recover faster. The Eight Sleep Pod pre-cools your bed and adjusts all night for deeper sleep - dual-zone, so you and your partner each get your own temp. 👉 Visit eightsleep.com/hph and use code HPH for up to £200 off the Pod, with 30 days to try it at home.

ABOUT THE GUEST

Dr Abbie Smith-Ryan is an exercise physiologist and researcher in the Department of Exercise and Sport Science at the University of North Carolina at Chapel Hill, where she leads the Applied Physiology Laboratory. Her research focuses on how high-intensity training, nutrient timing and supplementation such as creatine shape muscle quality, body composition and metabolic health in women, with a growing focus on perimenopause.

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: https://youtu.be/Mi5F3U2gHR8

VALUABLE RESOURCES

https://www.drerinkinney.com/the-cortisol-cure 

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

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 probably been told for years.

I also walk through a 12-week trial in women aged 30–60 where the higher-protein group improved their body composition - with no calorie deficit and no exercise programme - and I give you the caveats too. Protein isn't just about building muscle. It's about building biological capacity.

Timestamps:

00:00 Perimenopause Weight Gain: Why Cutting Calories Backfires

02:08 Why Protein Is the Nutrient That Changes Everything

04:39 How Much Protein Per Day - and Why Breakfast Matters Most

07:28 Can You Absorb More Than 30g of Protein at Once?

09:47 12-Week Study: More Protein, Better Body Composition

12:30 How to Start: Three Simple Steps

VALUABLE RESOURCES

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.

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

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 and consistently follow.

KEY TAKEAWAYS

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

#angelaFoster #HighPerformanceHealth #WomensHealth #Longevity

This episode highlights key points from our discussion on recognizing cognitive changes before Alzheimer’s disease reaches a later stage. We talk through early signs that can be easy to dismiss, including changes in memory, word-finding, emotional tolerance, recognizing faces, and navigating familiar places.

We also explore why a change from your own normal cognitive function matters and why earlier evaluation may create more opportunity to understand what is affecting the brain. The discussion also looks at the proposed shift from the brain’s normal “connection” processes toward a protective response when it perceives physiological stress or other insults.

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

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 you sleep?

- How does the contrast between your day and your night affect the severity of menopause symptoms?

- What is the physiological sigh, and why did it outperform other anxiety-reducing techniques in the research?

- Can you really raise your HRV, and how much of it is genetic rather than modifiable?

- Why does eating late at night suppress both sleep quality and overnight recovery?

- Why do unresolved trauma and an outcome-driven identity keep your nervous system stuck in fight or flight?

TIMESTAMPS

00:00 The One Behaviour That Steadies a Midlife Nervous System

09:12 Why Day and Night Contrast Predicts Milder Menopause Symptoms

17:21 The Physiological Sigh, Winter Light and Why Late Meals Wreck Recovery

26:44 Data or Intuition: Using Your Numbers Without Becoming Obsessed

34:54 The Five Habits Behind a Doubled HRV

44:11 Falling Asleep at the Wheel: The Crash That Rebuilt Her Life

52:30 Unresolved Trauma, Fear and an Identity Wrapped Around Outcomes

01:00:53 Living by Your Values When Willpower Runs Out

VALUABLE RESOURCES

A BIG thank you to our sponsor who makes the show possible:

• MitoQ - Support your cells at the source with MitoQ NAD+ Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus

👉 https://www.mitoq.com and use code ANGELA for 10% off your first order.

ABOUT THE GUEST

Dr Kristen Holmes is Global Head of Human Performance and Principal Scientist at WHOOP, where she studies how sleep, circadian alignment and recovery shape performance. A former US National Field Hockey Team player and one of the most successful coaches in Ivy League history, she holds a PhD and is the author of Aligned, a data-driven guide to recovery and human potential. 

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

▶️ Watch Next:

Why Women Over 40 Can't Lose Belly Fat (And Why More Exercise Makes It Worse) | Dr. Erin Kinney

https://youtu.be/Mi5F3U2gHR8

Dr. Robin Berzin: Why Perimenopausal Women Start HRT Too Late and When the Research Says to Start

https://youtu.be/KCyc2-aY0kg

👩‍💼 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

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 heart, your mitochondria and your metabolism after 40, and the exact way to train smarter, not longer.

WHAT YOU'LL LEARN

- Why is my heart ageing faster after 40 and can I reverse it?

- Why do I feel tired but wired in perimenopause?

- What is metabolic flexibility and why do I lose it after 40?

- How little zone two exercise do I actually need to see results?

- What is the Norwegian 4x4 protocol and is it safe for women over 40?

- Do I really need 10,000 steps a day?

- How do squats after meals improve blood sugar and lower mortality risk?

TIMESTAMPS

00:00 Your Heart Is Ageing Faster Than You Think (and How to Reverse It)

02:00 The Five Heart Rate Zones Explained, From Recovery Walks to VO2 Max

06:32 Tired But Wired? How HRV and Your Mitochondria Drive Energy in Perimenopause

10:32 How Little Zone Two You Actually Need for Insulin Sensitivity and Stamina

12:57 The Study That Made Sedentary Hearts 20 Years Younger

15:11 The Norwegian 4x4: 40 Minutes for Extraordinary Heart Gains (Plus Why Cortisol Isn't the Enemy)

18:19 Don't Start Here If You're Burnt Out: Rebuild Your Capacity First

20:46 Movement Snacks, Squats and the Truth About 10,000 Steps

23:46 Your Sustainable Weekly Framework in Just 3.5% of Your Time

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-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

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 "fix it" hormone, not just a stress villain

- Why your midlife belly fat took years to build, and why you need cortisol to lose it

- How the body robs your sex hormones, then floods you with tired-but-wired adrenaline

- Why pushing harder with more cardio and fewer calories backfires

- How to tell your account is overdrawn, from morning fatigue to crashing after workouts

- Why building muscle, not cardio, is the top lever for flipping insulin resistance

- Which everyday activities are secretly a spend versus a deposit

- Which adaptogens and nutrients refill the account, and why carbs matter more than you think

TIMESTAMPS

00:00 - The Cortisol Bank Account: Why Midlife Leaves You Overdrawn When You Need It Most

08:00 - Why Your Belly Fat Took Years to Build: Insulin Resistance, Low Cortisol & Why You Can't Burn It

16:11 - HRT, Thyroid & the Signs Your Account Has Hit Zero: Fatigue, Caffeine and Crashing After Workouts

20:24 - Why More Cardio Is a Mistake: Building Muscle to Flip Insulin Resistance & Your Two Nervous System Muscles

28:36 - Adaptogens & the Brain's Off Button: Ashwagandha, Rhodiola, Magnesium and What Actually Calms You Down

38:26 - Morning Workouts, Carbs Without Fear & Learning to Work With Your Seasons

44:05 - Training Your Nervous System: HRV, Meditation as a Skill and Going to Bed Before Midnight

VALUABLE RESOURCES

- Dr. Erin Kinney's new book: The Cortisol Cure

A different way to think about stress, built around the cortisol bank account, with a Cortisol Debt Assessment to score where your account stands.

- Take the Cortisol Debt Score assessment: https://www.drerinkinney.com/the-cortisol-debt-score

- Follow Dr Erin Kinney on Instagram: https://www.instagram.com/drkinney

- Subscribe to Dr Kinney on YouTube: https://www.youtube.com/@DrKinney

A BIG thank you to our sponsor who make the show possible:

AlgaeCal Plus - supports bone density in midlife. It’s plant-based calcium from ocean algae and one of the only supplements clinically shown to increase bone mineral density when used consistently. 

👉  https://checkout.algaecal.com/ANGELA for your exclusive 10% discount (discount automatically applied at checkout).

ABOUT THE GUEST

Dr. Erin Kinney is a naturopathic doctor, speaker, and author of The Cortisol Cure. She helps high-achieving women understand and rebalance their stress physiology through her cortisol bank account framework, treating patients in clinical practice and reaching a wider audience through her book, her Cortisol Cure community, and The Dr Kinney Show podcast.

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 Sundays Newsletter

Your weekly 3-minute guide to creating the healthiest, most vibrant version of you.

Each Monday, 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 During Perimenopause

👉 https://academy.angelafosterperformance.com/10-habits-optin-page

👩‍💼 About Angela Foster

Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance.

Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity, so they never have to choose between success and their health.

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it.

Follow me for daily health and performance tips:

Instagram: https://www.instagram.com/angelasfoster

Facebook: https://www.facebook.com/AngelaFosterPerformance

#AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #Cortisol #StressManagement #Longevity #HealthyAgeing