Dive into the science of training intensity with Stacy Sims, who’s here to explain why the RPE scale (Rate of Perceived Exertion) is your most reliable metric, and how concepts like "moderate exercise" can be misleading. 

You’ll learn how to effectively use stress to build fitness and the importance of a foundational base before pursuing maximum-effort workouts

KEY TAKEAWAYS:

TIMESTAMPS AND KEY TOPICS:

Defining the RPE Scale (0-10) for Workouts 4:32 - 6:01

Pacing and Intensity for 4-Minute Intervals 6:01 - 6:53

Clarifying "Moderate Intensity" Exercise 7:06 - 8:05

High-Intensity Training and Health Screening 10:49 - 12:47

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:

Podcast Exclusive Discount on Carol Bike 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/

Why are women hitting perimenopause earlier than ever, and what can you do about it?In this episode, Angela sits down with functional nutritionist and hormone pioneer Alisa Vitti, founder of FLO Living and author of WomanCode and In the FLO, to explore the real reasons modern women are struggling with hormonal balance.

You’ll learn how stress and poor sleep suppress ovulation, why melatonin is the first hormone to decline in perimenopause, and how to rebuild hormonal resilience through nutrition, strength training, and oxytocin-boosting practices.Alisa also shares her groundbreaking Cycle Syncing® Method, backed by IRB-approved research showing up to 80% symptom reduction in just 30 days.

If you want to understand how your hormones, mood, and energy are linked - and how to extend your hormonal youth - this episode is essential.

What You’ll Learn:

• Why stress accelerates hormonal aging and earlier perimenopause

• How ovulation acts as a “deposit” into your longevity bank account

• Cycle Syncing®: IRB-backed results showing 80% fewer symptoms in 30 days

• The midlife nutrition and training blueprint for women

• Why oxytocin and nitric oxide are critical for mood, metabolism, and muscle

• The hidden downsides of methylene blue and antibacterial mouthwash

• Sauna vs. cold therapy: what really benefits women’s hormones

• How Alisa built FLO Living as a longevity-focused women’s health platform

• Alisa’s daily non-negotiables for hormonal balance

Timestamps:

00:00 Intro

01:32 The Stress Epidemic & Earlier Perimenopause

04:40 Ovulation, Cortisol & the Infradian Rhythm

06:06 Cycle Syncing® Clinical Trial: 80% Symptom Reduction

08:42 Why Ovulation = Longevity Deposits

12:28 The First Hormone to Decline: Melatonin

14:34 Midlife Nutrition Shifts: Protein, Carbs & Alcohol

16:00 Strength Training & Midlife Body Composition

28:17 Alisa’s Travel Meal-Prep Routine

32:52 Restaurant Pitfalls: Seed Oils, Sodium & Smart Ordering

35:24 Macro Targets: Protein per Meal, Carbs per Day

37:23 Carb Timing for Sleep & HRV

40:38 Oxytocin, Nitric Oxide & Edging Explained

40:52 The Methylene Blue & Mouthwash Mistake

50:37 Cold Exposure vs Sauna for Women

54:42 Building FLO Living & Avoiding Burnout

59:08 Alisa’s Non-Negotiables: Food, Movement, Sleep

1:00:27 Where to Find Alisa & FLO Living

VALUABLE RESOURCES

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

• Carol Bike - Exclusive discount for podcast listeners on Carol Bike - the bike that gets you fittest the fastest - click here http://www.carolbike.com/⁠⁠ and use code ANGELA

• Supercharge your energy and upgrade your mitochondria with Mitopure - http://timeline.com/angela | Enter code ANGELA to save 10%

ABOUT THE GUEST

Alisa Vitti is the founder and CEO of FLO Living and creator of the Cycle SyncingⓇ Method. A leading women’s hormone and biohacking expert, she discovered the Infradian Rhythm and authored the bestsellers WomanCode and In the FLO, empowering women to live in sync with their biology.

🌐FLO Living: https://www.floliving.com/

📱 MyFLO Period App: https://myflotracker.com/

💊 FLO Hormone Biohacking Supplements: https://www.floliving.com/supplements/

📖 Woman Code: http://amzn.to/16Qwi7z

📖 In the FLO: https://www.amazon.com/FLO-Unlock-Hormonal-Advantage-Revolutionize/dp/0062870491/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

Angela and Sara Gottfried look at the intricate relationship between trauma, stress responses, and autoimmunity. 

They discuss how traditional stress responses, such as fight or flight, differ between genders, highlighting the unique ways women may respond to stress through freezing, fawning, or fainting

KEY TAKEAWAYS:

TIMESTAMPS AND KEY TOPICS:

[00:03:00] PINE network and trauma connection.

[00:05:18] Trauma's impact on hormones.

[00:08:16] Autoimmunity and emotional anatomy.

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:

Full EP 351 Dr Sara Gottfried (Part 2): Trauma, Autoimmunity & Inner Healing  https://lnk.to/EP351

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/

Why do so many women feel anxious, tired, or off balance at certain times of the month?

In this episode, Angela and Dr. Sarah Hill explore how changes in estrogen and progesterone affect mood, focus, and energy, and what happens when stress, inflammation, or birth control disrupt that rhythm.

You’ll learn how hormones influence sleep, stress response, and emotional well-being, how to identify if you’re not ovulating regularly, and how to support your hormones naturally. If you’ve ever wondered, “Why do I feel different at different times in my cycle?” - this episode gives you the answers.

What You’ll Learn:

• What progesterone really does

• Why anxiety increases before your period or in perimenopause

• How stress and inflammation affect your hormones

• Why many women don’t ovulate every month

• The link between birth control, alcohol cravings, and mood

• Progesterone vs. synthetic progestins

• Why teens and women in perimenopause experience similar symptoms

• Why women’s health research needs to change

• How to track your cycle and hormones

TIMESTAMPS

00:00 – Intro & Why Hormones Drive How Women Feel

03:00 – The Menstrual Cycle Explained

08:00 – How Progesterone Calms the Brain

12:00 – PMS, PMDD & Hormonal Sensitivity

17:00 – Inflammation, Stress & Hormonal Resilience

23:00 – Lifestyle Shifts that Restore Balance

33:00 – Long Cycles, Bleeding & Birth Control

36:00 – PCOS, Mental Health & Progesterone

43:00 – Progestins vs. Progesterone

47:00 – Alcohol, GABA & Stress Relief

49:00 – Supporting Hormones in Perimenopause

50:00 – Teenage Hormonal Turbulence

57:00 – Investigating Cycle Issues

1:00:00 – Why Science Still Gets Women Wrong

1:08:00 – Hormones, Training & Recovery

WATCH my previous interview with Dr. Sarah Hill through this link: https://youtu.be/z9sfph-9_MA

VALUABLE RESOURCES

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

- Defender Shield - http://defendershield.com/ANGELA⁠ | Use the code ANGELA at checkout for an exclusive 10% off

- Supercharge your energy and upgrade your mitochondria with Mitopure - http://timeline.com/angela | Enter code ANGELA to save 10%

- Quantum Upgrade - http://quantumupgrade.io/ | Use code ANGELA15 to get your 15 day free trial. No credit card required

ABOUT THE GUEST

Dr. Sarah E. Hill is an award-winning researcher, professor, and author of This Is Your Brain on Birth Control. Her new book, The Period Brain, is due out in September.

- Website: http://www.sarahehill.com/

- This Is Your Brain on Birth Control: https://a.co/d/4UkgnQg

- The Period Brain: https://www.sarahehill.com/books/the-period-brain/

- Facebook: https://www.facebook.com/sarahehillphd2

- Instagram: https://www.instagram.com/sarahehillphd/

- Twitter: https://x.com/sarahehillphd

ABOUT THE HOST

Angela Foster is a Nutritionist, Health & Performance Coach, and host of the High Performance Health podcast. A former corporate lawyer turned biohacker, Angela helps women optimize energy, hormones, and longevity through her BioSyncing® framework.

DISCLAIMER

The High Performance Health Podcast is for informational purposes only and does not constitute medical or coaching advice. Always seek guidance from your healthcare professional before making changes to your health routine.

This Podcast has been brought to you by Disruptive Media -

Unleash your brain's hidden potential with Patrick Holford, who in this bitesize edition, reveals the electrifying truth that your brain is a powerhouse of fat and protein, and you're likely running it on empty. 

Also, discover the four "Horsemen of the Mental Health Apocalypse"—from sugar to missing B vitamins—that are sabotaging your focus and dramatically increasing your risk of dementia

KEY TAKEAWAYS:

TIMESTAMPS AND KEY TOPICS:

01:48 - Analogy of the Brain Structure

3:55 - Groundbreaking IQ Study

05:28 - Four Horsemen Of Mental Health

06:65 - The Link Between Exercise and Brain Mass

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:

Full episode link https://lnk.to/EP_229 

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/

In this episode, Angela sits down with Ulrich Dempfle, co-founder and CEO of CAROL Bike, to uncover the science and innovation behind one of the most time-efficient ways to boost VO₂ max, metabolic health, and brain function.

Ulrich explains why VO₂ max is the most important marker for longevity, how it declines without training, and how short, AI-guided REHIT sprints boost mitochondria, BDNF (brain-derived neurotrophic factor), and cardiovascular fitness in just minutes.

He also breaks down how Reduced-Exertion High-Intensity Interval Training (REHIT) works, why traditional zone 2 training doesn’t work for everyone, and how gamification and real-time performance data make staying consistent easier than ever.

What You’ll Learn:

Why VO₂ max is the strongest predictor of health and longevity

How REHIT delivers major fitness gains in just minutes

Why zone 2 training doesn’t work for everyone

How short, AI-guided sprints boost mitochondria and brain function

Metabolic and cognitive benefits of REHIT

How CAROL Bike personalises training to maximise VO₂ max

TIMESTAMPS

00:00 Intro & The Importance of VO₂ Max

01:00 How VO₂ Max Declines and Why It Matters

04:22 Zone 2 Training Myths & Non-Responders

09:09 Mitochondria 101: Density vs. Efficiency

12:00 The Science Behind REHIT & CAROL Bike

19:09 Gamification, Dopamine & Workout Adherence

22:02 Lactate, BDNF & Brain Health Benefits

26:04 Insulin Sensitivity & Metabolic Effects

30:17 Efficient Weekly Training Structure

34:51 Afterburn Effect & Fat Oxidation Misconceptions

45:00 VO₂ Max Testing & Fitness Score Tracking

52:00 Peer-Reviewed Research & AI Personalisation

57:30 Real-World VO₂ Max Improvements

1:01:00 How to Get Started & Special Listener Offer

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:

Exclusive discount for podcast listeners on Carol Bike - the bike that gets you fittest the fastest - click here WWW.CAROLBIKE.COM and use code ANGELA

Hormone Harmony - go to LVLUPHEALTH.COM/ANGELA and use the code ANGELA at checkout for an exclusive 15% off

ABOUT THE GUEST

Ulrich Dempfle is the CEO and co-founder of CAROL Bike, the world’s first Reduced Exertion HIIT (REHIT) exercise bike. Originally trained as a mechanical engineer in Germany, Ulrich began his career in the automotive industry before moving to the UK to pioneer AI in healthcare systems.

After discovering REHIT through a BBC documentary, he partnered with leading exercise scientists to bring this lab-based protocol to the public. Today, Ulrich leads CAROL’s product development, combining science, data, and technology to deliver the most time-efficient cardio workout.

CAROL website: https://carolbike.com/

Find CAROL Bike on all platforms @theCAROLbike

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 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 family without burning out.

DISCLAIMER

The High Performance Health Podcast is for general information purposes only and does not constitute professional or coaching advice, nor does it form a client relationship. The use of information on this podcast, or materials linked from this podcast, is at the user's own risk. Always seek advice from your medical doctor or healthcare professional before implementing any changes.

Dr. William Li, a world-renowned physician and scientist, discusses the power of food as medicine and its profound influence on health, including its ability to repair DNA, starve cancer cells, and boost the body's five natural defense systems. Drawing on his extensive research, he reveals how everyday dietary choices can activate healing mechanisms like angiogenesis, regeneration, and immunity, providing actionable insights to optimise metabolism, fight disease, and support longevity

KEY TAKEAWAYS:

TIMESTAMPS AND KEY TOPICS:

02:06 What people get wrong about fat loss

04:28 How food can activate the body's healing defense systems.

07:48 Dr. Li's research-based meal plan

10:16 Discussion of foods that lower inflammation

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:

Full episode link https://lnk.to/EP508 

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/

You’ve probably heard that creatine is just for men who want to bulk up, but that’s one of the biggest myths in fitness.

The truth? Creatine is one of the most well-researched and effective supplements out there, not just for your muscles, but also for your brain, bones, and mood. And it’s especially powerful for women over 35, when hormonal changes start to affect our energy, recovery, and resilience.

In this episode, I’m breaking down five science-backed reasons why creatine is a total game changer for women in their 30s, 40s, 50s and beyond. I’ll share what the research shows, how to use it safely, and why it can help you feel stronger, sharper, and more balanced, both in and out of the gym.

This is a topic that’s close to my heart. My own experience with perimenopause taught me just how much our energy, strength, and mood can shift, and how powerful it is when we learn to support our biology instead of fighting against it.

KEY TAKEAWAYS

Why creatine isn’t just for “gym bros”

How perimenopause affects your energy, focus, and metabolism

The science behind ATP, your body’s “cellular battery”, and how creatine recharges it

Five key ways creatine supports women over 35: energy booster, muscle protector, brain booster, bone guardian, mood stabilizer.

TIMESTAMP

00:00 Debunking creatine myths for women over 35

01:07 Understanding perimenopause and energy changes

02:12 The science behind creatine’s benefits

03:53 Creatine as an energy booster

05:03 Muscle recovery and performance enhancement

07:54 Creatine as a muscle protector

09:44 Creatine for brain health and focus

11:55 Bone health and strength

13:10 Creatine as a mood stabilizer

14:35 Final takeaways and next steps

VALUABLE RESOURCES

The Ultimate Guide to Creatine for Women - Dosage, timing, and what to buy (Free download): https://academy.angelafosterperformance.com/creatine-guide

Interview with Dr. Darren Kand - Deep dive into creatine science

https://www.youtube.com/watch?v=sLWaRcKNjMo

⁠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:

Hormone Harmony - go to LVLUPHEALTH.COM/ANGELA and use the code ANGELA at checkout for an exclusive 15% off

Defender Shield - go to DEFENDERSHIELD.COM/ANGELA and use the code ANGELA at checkout for an exclusive 10% off

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 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 family without burning out.

DISCLAIMER

The High Performance Health Podcast is for general information purposes only and does not constitute professional or coaching advice, nor does it form a client relationship. The use of information on this podcast, or materials linked from this podcast, is at the user's own risk. Always seek advice from your medical doctor or healthcare professional before implementing any changes.

This Podcast has been brought to you by Disruptive Media – disruptivemedia.co.uk

Angela welcomes special guest, Dave Asprey, founder of the biohacking movement, on how unseen, pre-conscious processes in your body, particularly within the mitochondria, dictate your energy, reactions, and susceptibility to emotional triggers.

Dave also explains why your body's initial operating system, driven by primal needs—fear, food, and fertility—influences your choices and emotional states before your conscious mind intervenes.

KEY TAKEAWAYS:

TIMESTAMPS AND KEY TOPICS:

01:06: EMF exposure and its impact on energy, hormones, and recovery.

04:09: The concept of triggers as a 'loaded gun'.

12:53: Explanation of the body's 'censorship window' and the five F-words

23:44: Health and financial challenges 

29:10: The scientific difference between loud, reactive Fear and quiet, faster Intuition

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:

Defender Shield - go to ⁠DEFENDERSHIELD.COM/ANGELA⁠ and use the code ANGELA at checkout for an exclusive 10% off

Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10% 

QUANTUM UPGRADE - Go to quantumupgrade.io and use code ANGELA15 to get your 15 day free trial. No credit card required

ABOUT THE GUEST

Dave Asprey is the founder of Bulletproof Coffee, The Bulletproof Diet, and the biohacking movement. He is a four-time NYT bestselling author, the author of the recent USA Today Best-Seller, Heavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace, the CEO of Upgrade Labs and hosts "The Human Upgrade" podcast

https://daveasprey.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/

In this episode, Dr. Stacy Sims returns for her fourth appearance on the podcast to share her latest insights into women’s health, performance, and longevity. She clears up common misconceptions about aging and fitness, emphasizing the importance of foundational practices - sleep, nutrition, and consistent training - over chasing advanced supplements or quick fixes.

Dr. Sims highlights the gender differences in exercise research, explains why women need tailored approaches to training, and explores how HIIT, resistance workouts, and structured year-round plans can transform strength and resilience. The discussion also covers gut health, menopause hormone therapy, protein timing, and strategies to keep young girls engaged in sports.

KEY TAKEAWAYS

TIMESTAMPS & KEY TOPICS

00:00 Longevity Misconceptions in Women’s Health

02:29 Exercise & Aging: Male vs. Female Data Differences

09:26 Optimizing Workouts for Different Life Stages

14:29 Structuring Year-Round Training Plans

20:22 High-Intensity Interval Training (HIIT) for Women

29:07 Heart Rate Zones, Wearables & Smart Tracking

40:13 Medical Considerations in High-Intensity Training

47:46 Morning vs. Evening Workouts

48:50 Caffeine’s Role in Fat Loss & Performance

50:41 Gut Health, Nutrition & Glutamine

55:08 Menopause Hormone Therapy

58:53 Creatine & Bloating Myths

01:03:23 Protein Timing for Muscle Mass

01:14:18 Supporting Young Girls in Sports

01:23:16 Final Insights & Projects

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:

Hormone Harmony - go to LVLUPHEALTH.COM/ANGELA and use the code ANGELA at checkout for an exclusive 15% off

Defender Shield - go to DEFENDERSHIELD.COM/ANGELA and use the code ANGELA at checkout for an exclusive 10% off

ABOUT THE GUEST

Dr. Stacy Sims is an exercise physiologist and nutrition scientist known globally for her pioneering work on sex differences in training, nutrition, and health. Author of ROAR and Next Level, and creator of Women Are Not Small Men®, she helps women optimize health and performance by working with their physiology.

Website & Newsletter: www.drstacysims.com

Facebook: facebook.com/drstacysims

Instagram: instagram.com/drstacysims

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 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 family without burning out.

DISCLAIMER

The High Performance Health Podcast is for general information purposes only and does not constitute professional or coaching advice, nor does it form a client relationship. The use of information on this podcast, or materials linked from this podcast, is at the user's own risk. Always seek advice from your medical doctor or healthcare professional before implementing any changes.

This Podcast has been brought to you by Disruptive Media – disruptivemedia.co.uk