What if you could measure how fast your immune system is ageing—and actually reverse it? In this groundbreaking episode, I sit down with Nikolina Lauc, CEO and co-founder of GlycanAge, to unpack the science behind one of the most accurate biological age tests available today. We explore how lifestyle, hormones, and stress directly impact your biological age—and how you can use cutting-edge science to turn back the clock.

You'll discover how oestrogen therapy, moderate exercise, and even small tweaks like swapping HIIT for yoga could potentially lower your biological age by up to 15 years. Plus, I share my personal GlycanAge results and the exact changes I'm making to optimise my health span. If you’re serious about proactive, data-driven health, this is a must-listen!

 

KEY TAKEAWAYS:

• Glycans as Aging Markers: Glycans reflect the state of your immune system and offer early warning signs for chronic disease years before symptoms appear.

• Men vs Women’s Aging Patterns: Women experience a rapid biological ageing spike during perimenopause and menopause linked to oestrogen decline.

• Impact of Stress on Aging: Chronic psychological stress can accelerate biological ageing by up to 15 years—more than menopause itself.

• Hormone Therapy Benefits: Starting oestrogen therapy around menopause can lower biological age by up to 10 years and reduce all-cause mortality by 40%.

• Exercise Personalisation Matters: Moderate exercise supports longevity, but overtraining—especially in women—can accelerate ageing.

• Lifestyle Tweaks Make a Big Difference: Small changes, like replacing high-intensity workouts with yoga, reduced one client's biological age by 15 years in 12 weeks.

• Supplements and GlycanAge: NAD+ boosters and omega-3 enriched foods show promising effects, but personalised interventions work best.

 

TIMESTAMPS AND KEY TOPICS:

1:26 - What are glycans and how they influence ageing

5:23 - Glycans vs telomere and epigenetic tests (accuracy differences)

10:57 - Problems with biological age testing noise

14:41 - The role of hormones in biological ageing

18:30 - How fast lifestyle changes can impact your biological age

22:57 - Why fasting and overtraining may hurt women’s health

27:11 - Personalising exercise to slow ageing

34:00 - Case study: How swapping HIIT for yoga reversed 15 years of biological ageing

40:18 - Angela’s personal GlycanAge test results

48:07 - How often you should test and what to change first

53:06 - The connection between sleep and your immune age

 

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:

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

Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine - and use code ANGELA to save 15%

Test your biological age and gain powerful insights into your longevity and health at www.glycanage.com  - use code ANGELA15 for your exclusive listener discount

Come join us inside the High Performance Health Collective—your space to learn how to work with your female physiology to live longer, stronger, and more energised—with a bonus peek into my private biological age consult to show you exactly how I’m reversing the clock - angelafosterperformance.com/hph-collective

 

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.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

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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.