If you are waking at 2:00 AM wide awake, mind racing and calculating how little sleep you have left, this episode is for you.

In this episode, I unpack what is really driving the 2:00 AM wake up in women over 35. This is rarely a sleep hygiene problem. And it is not that you are bad at switching off. In most cases, it is a hormonal and metabolic cascade showing up as a sleep issue.

We explore why alcohol fragments the second half of sleep, even if it helps you fall asleep, how declining progesterone affects GABA and your ability to buffer stress overnight, and why under fuelling at dinner can trigger a 2:00 AM cortisol spike through blood sugar dips.

I also share the exact dinner tweak and evening wind down stack I use personally and with clients, plus the CAP formula to stop your brain rehearsing tomorrow at 2:00 AM.

This is a practical, physiology first episode for high performing women who are tired of being told to just relax and want to address the real root cause.

WHAT YOU’LL LEARN:

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠Click here⁠ for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible

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/

Download my free Ultimate Guide to Creatine for Women here: https://academy.angelafosterperformance.com/creatine-guide 

What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym.

KEY TAKEAWAYS:

Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation.

Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation.

Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause.

Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women.

TIMESTAMPS AND KEY TOPICS:

⁠3:33⁠ – Creatine’s impact on fat loss, strength, and performance in women

⁠7:31⁠ – Recovery, overtraining & HRV: how creatine supports your nervous system

⁠13:31⁠ – Creatine for mood, mental health, and inflammation

⁠22:03⁠ – Muscle breakdown: why women respond differently than men

⁠31:25⁠ – Supercharge brain performance

⁠47:43⁠ – Creatine and sleep: timing, dosage, and recovery benefits

⁠55:13⁠ – Final verdict: What dose actually works—and is it safe?

VALUABLE RESOURCES

⁠Click here⁠ for discounts on all the products I personally use and recommend

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

Get 20% off the Creatine I love at ⁠trycreate.co/ANGELA20⁠, and use code ANGELA20 to save 20% on your firsts order.

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at ⁠https://lvluphealth.com/angela⁠

For 10% off at Timeline visit ⁠www.timelinenutrition.com⁠ and use code ANGELA10

ABOUT THE GUEST

Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students.

Google Scholar: ⁠https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate⁠

Instagram:⁠ https://www.instagram.com/dr.darrencandow/?hl=en⁠

CONTACT DETAILS

⁠Instagram⁠

⁠Facebook⁠

⁠LinkedIn⁠

Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show!

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/

Angela talks to Professor Stuart Philips, who challenges the long-standing "Anabolic Window" myth, revealing that muscle sensitivity to protein actually lasts up to 48 hours post-exercise rather than a mere 30-minute window. 

The conversation cuts through the noise of modern protein obsession, establishing that while the RDA is a baseline, the true sweet spot for muscle synthesis lies between 1.2g and 1.6g per kilogram of body weight.

WHAT YOU’LL LEARN:

TIMESTAMPS

[01:50] The confusion between calculating protein

[03:52] The "Baking the Cake" analogy

[05:54] Debunking the idea that you can only absorb 20g of protein at a time.

[07:18] Addressing Anabolic Resistance and protein needs for women in menopause.

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠Click here⁠ for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible

Beam: Upgrade your cellular health - get 20% off Beam Minerals at http://beamminerals.com/ANGELA  & use code ANGELA at checkout

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/

If you’re in midlife and suddenly feel like fat loss has become harder overnight, despite training, eating well, and doing what used to work, this episode is for you.

Today I’m joined by Bill Campbell, PhD to unpack what the research actually shows about menopause, body composition, and “weight loss resistance”. We explore why some women gain body fat during this transition while others don’t, why hormone therapy isn’t a guaranteed fix, and the small but powerful lifestyle factors (movement, sleep, protein) that can quietly shift results.

This is a practical, evidence-based conversation for women who lift, care about their health, and want clarity; not clichés.

WHAT YOU’LL LEARN

• Why menopause-related fat gain doesn’t happen to everyone

• The 2–3 year window where body fat gain seems most likely

• Why hormone therapy helps some women but not others

• How daily movement (NEAT) drops in midlife without you noticing

• The difference between training for muscle vs strength

• Why lifting shouldn’t be treated as “calorie-burning cardio”

• How much protein is actually supported by research (and why many women under-eat it)

• Why poor sleep can create real weight-loss resistance

• Whether fasted training makes any difference for body composition

TIMESTAMPS:

00:00 Menopause Weight Gain: Why It Happens to Some Women (But Not All)

03:41 Can Hormone Therapy Reverse Menopause Weight Gain?

10:23 DEXA vs InBody in Midlife: What My Results Revealed (And Why It Matters)

15:29 What Is the Final Menstrual Period (FMP) & When Is Fat Gain Most Likely?

20:46 Midlife Fat Gain & NEAT: The Activity Decline No One Notices

25:29 “I Just Have a Slow Metabolism” — Is Body Type to Blame?

28:02 Should You Lift Heavy or Light? The Truth About Reps, Fat Loss & Muscle

34:26 How Much Protein Do Midlife Women Actually Need?

40:11 Sleep Deprivation and Fat Gain: Can Poor Sleep Cause Weight-Loss Resistance?

46:02 Protein Timing vs Total Daily Intake: What Matters Most?

48:26 Fasted Workouts: Helpful or Harmful in Midlife?

VALUABLE RESOURCES

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 - visit https://www.getstride.com/angela/ for 10% off• Mitopure - Supercharge your energy and upgrade your mitochondria: http://timeline.com/ANGELA | Enter code ANGELA to save 10%ABOUT THE GUEST

Bill Campbell, PhD is a professor and leading body composition researcher specialising in fat loss, muscle gain, resistance training, and protein intake. His recent work focuses on how the menopause transition affects active women, combining laboratory research with practical strategies women can actually apply.

Website: https://www.billcampbellphd.com

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

YouTube: https://www.youtube.com/@billcampbellphd

VO2 max is one of the strongest, most measurable predictors we have of longevity; and for

midlife women, getting your cardio strategy right matters.

In this episode, I break down the real truth behind the “HIIT vs Zone 2” debate, and show you

how to use both in a way that supports energy, brain health, and long-term performance,

including what Zone 2 training really improves, and what HIIT actually changes in your body.

You’ll also learn how to programme cardio in midlife so you increase VO2 max without disrupting

sleep, strength training, or your ability to recover.

By the end, you’ll have a clear weekly framework to build cardiovascular fitness safely in midlife,

even if you’re time-crunched, plus two science-backed interval workouts that reliably improve

VO2 max.

WHAT YOU’LL LEARN

• Why VO2 max is a powerful longevity marker (and why it matters in midlife)

• The difference between Zone 2 and HIIT (and what each one is for)

• What Zone 2 builds (aerobic base, mitochondria, recovery capacity)

• Why Zone 2 often “feels pointless” for high-achieving women (and what to do instead)

• How HIIT improves VO2 max, insulin sensitivity, and metabolic health

• The brain benefits of Zone 2 vs Zone 5 (BDNF, lactate, blood flow)

• Why “more intensity” often backfires in midlife (sleep, stress, injury risk)

• The progression hierarchy that protects your joints and results• How many HIIT sessions

women actually need (and when it’s too much)

• Two evidence-backed HIIT workouts: micro-intervals + the Norwegian 4x4

• A simple weekly template that works even with 30 minutes a day

• How to combine resistance training + cardio in the same day for best results

VALUABLE RESOURCES

10 Habits That Help Me Reverse My Biological Age (Free Guide)

👉 https://academy.angelafosterperformance.com/10-habits-guide

A BIG thank you to our

sponsors who make the show possible:

Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership - visit https://www.getstride.com/angela/ for 10% off.

Angela talks to Ari Whitten, the founder of The Energy Blueprint and an expert in mitochondrial health about his comprehensive approach to overcoming fatigue and optimising energy levels by addressing the cellular engines of the body—the mitochondria. 

Ari explains how modern lifestyle factors, such as poor light exposure, chronic stress, and nutritional deficiencies, signal the mitochondria to enter a defence mode rather than an energy-producing mode

WHAT YOU’LL LEARN:

TIMESTAMPS

[00:04:15] The "Energy Gap"

[00:18:30] Mitochondria as Sensors

[00:32:45] The Power of Red Light Therapy

[00:52:10] Building Metabolic Flexibility

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠Click here⁠ for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible

The Ultimate Guide to Red Light Therapy 

Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership - visit https://www.getstride.com/angela/ for 10% off.

Ready to support your body at the cellular level where it matters? Head to www.MitoQ.com and use my code ANGELA for 10% off your first order

*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/

Angela examines the intricacies of training for muscle strength, hypertrophy, and endurance, referencing a key paper by Brad Schoenfeld that outlines effective rep ranges for different fitness goals. 

She discusses the importance of neuromuscular adaptation for beginners and suggest starting with bodyweight exercises before progressing to kettlebells and heavier weights, as well as the significance of tailored training programs, especially for women undergoing menopause, advocating for high-intensity interval training and heavier lifting.

WHAT YOU’LL LEARN:

TIMESTAMPS

[00:00:46] Hypertrophy training explained.

[00:04:12] Training structure and methods.

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠Click here⁠ for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible

To get your discount at Mitopure head to www.timeline.com/angela and enter code ANGELA for your exclusive discount

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/

Today I’m joined by Professor Valter Longo to unpack what actually slows biological ageing, and what most women are getting wrong about fasting, protein, and diet.

We explore the difference between chronological age and biological age, how biological ageing is measured, and why chasing extreme fasting or high-protein trends may quietly undermine long-term health. Professor Longo shares decades of research behind the Fasting Mimicking Diet (FMD), explains why most popular fasting protocols may increase cardiovascular risk, and outlines the dietary patterns consistently linked to the world’s longest-living populations.

This conversation cuts through longevity hype with evidence from human trials, centenarian studies, and 100 years of ageing research, offering a grounded, practical framework for improving healthspan without extremes.

WHAT YOU’LL LEARN

• The real difference between chronological age and biological age – and how it’s measured

• Why blood biomarkers may be more reliable than epigenetic ageing clocks right now

• What organ-specific ageing clocks reveal about hidden health risks

• How long it actually takes to activate meaningful autophagy in humans

• Why most intermittent fasting protocols may increase heart disease risk

• The science behind the 5-day Fasting Mimicking Diet (FMD)

• FMD vs water fasting: gut health, muscle preservation, and safety

• Why skipping breakfast is linked to higher cardiovascular mortality

• The optimal daily eating window for longevity (and why 12 hours matters)

• How often to use FMD for longevity, metabolic health, and disease prevention

• Why excess protein may accelerate ageing and disease risk

• How much protein humans actually need for longevity

• The ideal macronutrient balance for healthspan and lifespan

• How nutrition consistently outperforms exercise for lifespan extension

• Practical longevity habits around sleep, stress, and lifestyle timing

Timestamps

00:00 Intro: Biological Age vs Chronological Age

04:03 Organ-Specific Ageing: Why One Age Score Can Be Misleading

06:15 Autophagy Explained: How Long It Really Takes in Humans

08:59 The Longevity Diet & Fasting Mimicking Diet Explained

11:26 Why Most Fasting Protocols May Be Harmful Long-Term

16:58 Skipping Breakfast, Cholesterol & Heart Disease Risk

18:36 Water Fasting vs FMD: Gut Health, Microbiome & Muscle Loss

35:03 Protein Intake Myths: Muscle, Ageing & Disease Risk

42:46 Sleep, Stress & Lifestyle Factors That Extend Healthspan

VALUABLE RESOURCES

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

• MitoQ NAD+ 👉 Use Code ANGELA for 10% off

• Timeline

👉 http://timeline.com/angela | Enter code ANGELA for 10% off your first order

ABOUT THE GUEST

Professor Valter Longo is a world-leading longevity scientist, biogerontologist, and Director of the Longevity Institute at the University of Southern California. His research focuses on ageing, fasting, nutrition, cancer prevention, metabolic health, and lifespan extension, with over 40 clinical trials investigating the Fasting Mimicking Diet and longevity interventions. He is the author of The Longevity Diet and has published extensively in Nature, Cell, and Science.

Website: https://valterlongo.com

Angela addresses the common misconception that a slowed metabolism is the primary cause of weight gain during midlife, particularly for women experiencing menopause. Instead, the focus is on the impact of visceral fat and insulin exposure, which can lead to stubborn belly fat. 

Angela episode outlines five actionable levers to combat these issues, including increasing daily movement, prioritising resistance training, strategically using high-intensity interval training (HIIT), choosing fibrous whole food carbohydrates, and improving sleep and stress resilience

WHAT YOU’LL LEARN:

TIMESTAMPS

[00:01:35] Visceral fat and health risks.

[00:04:24] Break up sitting and movement.

[00:09:20] Sleep disruption and stress load.

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠Click here⁠ for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible

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/

Angela takes a look at the essentials of daily detoxification with executive wellness coach and Ideal Day podcast host, Adam Parker. 

Moving beyond the hype of fad cleanses, Adam and Angela explore how our bodies naturally process modern environmental toxins, from heavy metals to microplastics, and why proactive support is vital in 2026. 

From the controversial benefits of coffee enemas to the science-backed power of sauna protocols, mineral replenishment, and binders, this conversation provides a roadmap for boosting metabolic flexibility, clearing brain fog, and reclaiming your cellular energy.

WHAT YOU’LL LEARN:

TIMESTAMPS

[01:41] — Defining Detox: Adam explains why the body needs extra support in today’s environment compared to a decade ago.

[05:25] — Fat Tissue & Toxin Storage: A discussion on why toxins hide in body fat and the symptoms that occur when they are mobilised.

[08:52] — The Supplement Strategy: Deep dive into magnesium for the colon and milk thistle/dandelion for stagnant bile flow in the liver.

[11:51] — The Coffee Enema Debate: Adam breaks down the 100-year history and the hepatic portal vein mechanism behind this controversial practice.

[17:09] — Maximum Sauna Benefits: How to use binders, hydration, and "sweat-wiping" techniques to optimise heat-based detoxification.

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠Click here⁠ for discounts on all the products I personally use and recommend

A BIG thank you to our sponsors who make the show possible

Get 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA

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/