If you're training hard, eating well, and still watching your waist thicken, I want you to hear this: you are not lazy, and your metabolism is not broken. Something else is going on, and once you see it, belly fat stops feeling like a mystery you can't crack.

So I called in four people I trust most on this, Ben Azadi, Dr Sarah Berry, Cynthia Thurlow, and Mary Claire Haver. Together we get into why cortisol parks fat right around your middle, how losing estrogen quietly reroutes fat from your hips to your belly, and why the exact same meal spikes your blood sugar far more after menopause than it did before. We go deep on the pieces most women never get told about, the muscle you're losing, the gut and estrobolome shifts, and the insulin exposure that makes this fat feel so stubborn.

Then I hand you the fix. My five levers, in the order that actually works, from breaking up long sitting to resistance training, smart HIIT, whole-food carbs, and protecting your sleep and stress. And I tell you honestly where fasted training helps and where it just becomes another way to punish yourself.

If you're a busy woman over 40 who's done with "eat less, move more" and wants to know which lever your body needs first, this one's for you.

WHAT YOU WILL LEARN

- Does cortisol cause belly fat in women over 40?

- Why does fat move to your belly during menopause?

- Is menopause belly fat caused by a slow metabolism?

- What is visceral fat and why is it dangerous?

- Can you gain visceral fat even if the scale doesn't move?

- Why do post-menopausal women have higher blood sugar spikes?

- How does insulin resistance drive stubborn belly fat?

- Does the gut microbiome affect body composition in midlife?

- How does breaking up sitting improve insulin sensitivity?

- Does resistance training help you lose belly fat after 40?

- Does HIIT reduce abdominal fat in women?

- Does fasted training help burn visceral fat?

TIMESTAMPS

- 00:00 Why Cortisol Drives Stubborn Belly Fat In Women Over 35

- 03:00 Insulin Resistance, Estrogen Loss And Why Menopause Moves Fat To Your Belly

- 09:44 How Muscle Loss And Your Gut Control Midlife Body Composition

- 16:11 Why Menopause Belly Fat Is Dangerous And How To Shift Visceral Fat

- 17:59 The 5 Levers To Lose Midlife Belly Fat Without A Broken MetabolismVALUABLE 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: https://www.instagram.com/angelasfoster/

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

#AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing

1 in 2 women over 50 will break a bone, and the scariest part is you won't feel it happening. Bone loss is silent, it speeds up in perimenopause and menopause, and by the time there's a warning sign, it's often a fracture. But weaker bones are NOT just an inevitable part of aging.

In this video, Angela Foster breaks down the 3 pillars every woman needs to build stronger bones, protect against fractures, and stay strong and independent for decades with the exact, evidence-based way to put each one into practice.

You'll learn:

- Why your bones lose density in perimenopause - and how to reverse the trend

- The single most important type of exercise for bone strength (and how heavy you actually need to lift)

- How to "earn the right to jump" - the safe way to add impact training without injuring your tendons

- Why walking, weighted vests, and mini-trampolines aren't enough on their own

- The 4 nutrients your bones need - and how much protein to eat per day

- The simple tests Angela uses with her clients to check they're on track

TIMESTAMPS

00:00 - Why 1 in 2 women break a bone (and why you won't feel it)

01:37 - What's really happening to your bones in perimenopause

04:02 - Pillar 1: Strength training. How heavy should you actually lift?

08:58 - Pillar 2: Impact training. How to earn the right to jump (safe progression)

13:40 - Pillar 3: Nutrition - protein for bone health

15:00 - Calcium, vitamin D & K2: what you really need

Strong bones aren't built by one workout, one supplement, or one meal. They're built by the choices you make consistently, over years. Pick one pillar and start this week.

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

Somewhere in your late 30s and 40s, everything you used to do stops working. The energy drains, the middle thickens, the sleep gets lighter, and your sharpness goes fuzzy. Here is what almost no one tells you: this is not you failing at willpower. Most of the longevity advice you have been handed was built on male data and biohacker experiments, and it was never designed for a woman in midlife.

In this longevity masterclass, I bring together four of the most respected voices in health and longevity, Dr Stacy Sims, Dr Gabrielle Lyon, Liz Earle, and Professor Valter Longo, to cut through the noise on what actually moves the needle.I also share my Longevity 7, the seven simple, sustainable changes that took me from being hospitalised with double pneumonia at 38 to a biological age over 20 years younger than my actual age, with an elite VO2 max and the bone density of a 25 year old.

This is a practical, physiology first masterclass for high performing women who are done with generic wellness advice and want to build a body that stays strong, sharp, and energised for decades.

WHAT YOU WILL LEARN

- Why is most longevity advice wrong for women over 40?

- What are the foundations of longevity that actually matter?

- Is sleep consistency more important than sleep duration?

- How much protein do women over 40 really need?

- Can eating more protein damage your kidneys?

- What are exercise snacks and do they raise VO2 max?

- How do you build muscle and slow aging in midlife?

- Why does plant diversity matter for gut health and inflammation?

- Do omega 3s protect your brain and mood as you age?

- Does morning sunlight help your skin make collagen?

- Is sunscreen blocking your vitamin D?

- What is the fasting mimicking diet and how often should you do it?

TIMESTAMPS- 00:00 The Longevity Mistake Women Make, Why Male-Data Advice Fails And How She Reversed Her Biological Age 20 Years

- 06:45 The Longevity 7 Pillars: Daily Movement, Protein And Plant Diversity, Omega-3s, Sleep Consistency, Purpose And Nature

- 17:45 Building Muscle For Longevity, Diet Vs Exercise, How Much Protein You Need And Debunking The Kidney Myth

- 23:10 Does Sunscreen Block Vitamin D, The SPF Myth And How Morning Light Builds Collagen For Longevity

- 31:45 The Longevity Diet For Your Ancestry, Fasting Mimicking For Autophagy And The Simplest Fasting Window That WorksVALUABLE RESOURCES

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

• Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership

https://www.getstride.com/angela/ for 10% off 

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 #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing

You already know your energy crashes in midlife, but did you know it's tied to your mitochondria and estrogen? In this clip, Liz Earle breaks down the surprising at-home and outdoor habits, including a totally free one, that support cellular energy and may help calm inflammation and cortisol. If you're constantly fatigued and looking for science-backed (not gimmicky) ways to support your hormones, this one's for you.

What You'll Learn

• Mineralise Your Morning Water — Adding minerals to your morning hydration may help replace electrolytes and trace minerals, particularly if you drink reverse osmosis or distilled water.

• Get Natural Morning Light — Early daylight is one of the fundamental environmental signals that supports your circadian rhythm, energy and mitochondrial function.

• Explore Trace Minerals — Fulvic minerals and shilajit as sources of trace minerals and why quality and sourcing matter.

• Reconnect With the Earth — Going barefoot outside combines morning light with grounding, an emerging area of research around stress and inflammation.

• Focus on the Fundamentals — Before chasing complex protocols, prioritise the basics your body consistently needs: light, hydration, minerals and time outdoors.

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

Labs read "normal" but you're gaining midsection weight, foggy and running at 70%? Your thyroid - not just perimenopause - may be the missing variable. Dr. Amie Hornaman explains why TSH alone misses the picture, how elevated reverse T3 "pools" and blocks T3 at the cell even when free T3 looks optimal, and why roughly 98% of women don't thrive on T4-only. She links falling progesterone, rising thyroid-binding globulin, low ferritin and the "thyropause" hitting 80-90% of women over 40.

WHAT YOU'LL LEARN

• Why a "normal" TSH can completely miss a thyroid problem - and the five markers that actually reveal what's happening

• What reverse T3 "pooling" is, and how it blocks active thyroid hormone at the cell even when your free T3 looks optimal

• Why roughly 98% of women stop thriving on T4-only medication once they're past 40

• How falling progesterone drives estrogen dominance, raises thyroid binding globulin, and quietly strands thyroid hormone before it reaches the cell

• What "thyropause" is, why it hits 80-90% of women over 40, and how it overlaps with the perimenopause symptoms you're blaming instead

• Why testosterone acts as armor against autoimmunity - and what its decline switches on

• How low ferritin, insulin resistance and cortisol compound thyroid-driven fatigue and stubborn belly fat

TIMESTAMPS

00:00 - Intro: Why Midlife Women Go Undiagnosed & the Full Thyroid Panel Doctors Skip (TSH, Free T3/T4, Reverse T3, Antibodies)09:46 - Reverse T3 "Pooling," Why T4-Only Fails Most Women & What Actually Drives High Reverse T317:28 - How HRT, Progesterone Loss & Low Ferritin Hit Your Thyroid - Plus the "Thyropause" Switch22:09 - Core Thyroid Nutrients, Iodine Dosing Do's & Don'ts, and How to Actually Fix Low Iron40:14 - High Antibodies and Still Optimized? Hashimoto's Triggers & Protecting Your Thyroid45:40 - Midlife Belly Fat & Bloating: Root Causes, Smart Testing Order & the Gut-Healing Myth53:12 - Thyropause & Lean Athletes: Why Most Women Over 40 Get Hit - Plus The Thyroid Fix Book

VALUABLE RESOURCES

• The Thyroid Fix (Dr. Amie's book) https://thyroidfixbook.com/

• Dr. Amie Hornaman's website / book a call https://dramie.com/

• Fixxr Supplements (Dr. Amie's line, incl. iodine) https://dramiehornaman.com/collections/supplements

• Follow Dr. Amie on Instagram https://www.instagram.com/dramiehornaman/

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.

👉 https://www.eightsleep.com/hph - code ANGELA for up to £350 off. 30-night trial. 

ABOUT THE GUEST

Dr. Amie Hornaman, known worldwide as "The Thyroid Fixer," holds a doctorate in clinical nutrition and functional medicine and is the founder of the Advanced Thyroid and Hormone Clinic, a telehealth practice serving patients across all 50 US states. A fitness model turned functional-medicine doctor, her work grew out of her own years of misdiagnosis and dismissed symptoms - the experience behind her mission to help women decode their labs and get optimal, not merely "normal," thyroid care. She hosts the top-rated Thyroid Fixer Podcast and created the Fixxr supplement line. Her latest book, The Thyroid Fix, is a no-nonsense handbook on testing, dosing, and self-advocacy for the underdiagnosed thyroid epidemic in women.

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 #Longevity #HealthyAgeing

For years, I did everything I was told would help me stay lean. I trained hard, ate well, and stayed consistent but after 50, my body stopped responding the way it used to.

In this episode, I'm sharing the 7 changes that helped me get my flat stomach back at 50 and completely changed how I think about training, nutrition, recovery, and metabolism in midlife. I didn't find a magic supplement or a quick fix. Instead, I made evidence-based changes that helped me build lean muscle, improve my metabolic health, recover better, and finally achieve the body composition I was working so hard for.

If you're a woman over 40 or 50 who's training consistently but not seeing the results you want, I hope these seven changes give you a new perspective and practical strategies you can start applying today.

What You'll Learn

• Why changing my strength training approach transformed my body composition.

• How short sprint intervals helped improve my fitness and reveal more muscle definition.

• Why progressive core training matters for a stronger, more defined midsection.

• The role recovery, HRV and sleep play in fat loss and metabolic health.

• Why strategically timing carbohydrates after training improved my results.

• How focusing on building lean muscle instead of simply losing fat changed everything.

• Why spending more time outdoors may support your metabolism, recovery and long-term health.

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

Longevity expert Dr Florence Comite joins me to explain why testosterone, not estrogen, drives body composition and ageing in midlife women.

Decline isn't inevitable, it's programmable.

She unpacks why low testosterone is likely behind your belly fat, brain fog and low energy from your 30s on, why only a third of us should fast, and the five biomarkers your doctor probably isn't checking fasting glucose, HbA1c, fasting insulin, cholesterol risk ratio and free testosterone that predict where your health span is headed.

WHAT YOU'LL LEARN

- Why testosterone (which women carry in larger amounts than estrogen) starts declining in your 30s - and how its fall drives the belly fat, brain fog and low energy that leave you feeling not like yourself

- What "I don't feel like myself anymore" is actually signaling beneath the surface

- How cortisol quietly drives the anxiety-out-of-nowhere, the 2am wake-ups and the stubborn weight around your middle

- Why only a third of women should fast, and the 3-hour glucose test that tells you which third you're in

- The five biomarkers your doctor probably isn't checking, and what they reveal about your risk of diabetes, heart disease and where your health span is headed

TIMESTAMPS

• 00:00 Intro: Why You Don't Feel Like Yourself After 35 - Peak Health, Testosterone Decline & the 30s Shift

• 05:52 - Perimenopause, Cortisol & Anxiety Out of Nowhere: Belly Fat, Sleep and the Caregiver Load

• 13:28 - Wearables, CGM & the Fasting Third/Third/Third: Measuring How Your Body Really Ages

• 20:11 - Who Should Actually Fast: The 3-Hour Glucose Test, Protein at Every Meal & the Oatmeal Trap

• 27:00 - Testosterone for Body Composition & Energy: UK Access, the 2024 Study & Protein for Muscle

• 33:46 - The 5 Biomarkers That Predict How You Age - Plus the 7 Patterns of Health Decline

• 39:37 - Decade by Decade for Women vs Men: Bone Loss, Osteoporosis, Andropause & Owning Your Healthspan

VALUABLE RESOURCES

- Invincible (Dr Comite's new book): https://www.penguin.co.uk/books/475986/invincible-by-comite-florence/9781529977066 

- Dr Florence Comite's website: https://www.comitemd.com/ 

- Follow Dr Comite on Instagram: https://www.instagram.com/drflorencecomite/ 

AlgaeCal Plus*‡: Science-backed supplements designed to support healthy aging👉 http://algaecal.info/angela-foster

*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.

‡Results consistent with clinical trials. Individual results vs clinical results may vary.

ABOUT THE GUEST

Dr Florence Comite is a clinician-scientist, endocrinologist and global authority on healthy longevity, and founder of the Comite Center for Precision Medicine & Healthy Longevity in New York, Palo Alto and Miami Beach. Known for her Nof1™ precision approach, built on hormones, metabolism and wearable data, she helps patients detect, predict and reverse biological ageing. She's a New York Times bestselling author, most recently of Invincible: Defy Your Genetic Destiny to Live Better, Longer.

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 #Longevity #HealthyAgeing

Lowering ApoB and non-HDL cholesterol starts with improving how your body clears cholesterol. Michelle recommends reducing saturated fat, replacing it with healthy unsaturated fats, gradually increasing soluble fibre, staying well hydrated, and supporting gut health. As oestrogen declines in perimenopause, maintaining nitric oxide production and healthy blood vessels also becomes increasingly important.

KEY TAKEAWAYS

• Reduce saturated fat intake.

• Replace with omega-3-rich and other unsaturated fats.

• Increase fibre gradually to avoid bloating.

• Prioritise soluble fibre (oats, raspberries, chia seeds).

• Stay hydrated to support cholesterol excretion.

• Support nitric oxide production with foods like beets and leafy greens.

• Maintain gut health to support both heart health and fibre tolerance.
  

Want to go deeper? Start here:

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 21-Day Hormone Reset

Doing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.

https://www.highperformance-health.com/

The Ultimate Guide to Creatine for Women

https://academy.angelafosterperformance.com/

10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause

https://academy.angelafosterperformance.com/

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 Angela for daily health and performance tips:

Instagram: @angelasfoster

Facebook: @AngelaFosterPerformance

Olympic medalist turned health-tech founder Andrew Steele says the problem isn't you: it's that "normal" and "optimal" are two different things. In this episode, he breaks down how DNA, microbiome, and blood testing expose what's really behind your fatigue, brain fog, and bloating. And why one test, one time, will never tell you the full story.

WHAT YOU'LL LEARN

-       Why small, consistent daily habits move the needle on longevity more than big lifestyle overhauls

-       How the ACTN3 gene explains why "average" training and health advice doesn't work for everyone

-       What DNA methylation is, and why taking more B vitamins can backfire if you have an MTHFR variant

-       Why "normal" bloodwork isn't the same as optimal health

-       How the PhenoAge biological age test measures how fast you're really aging

-       Why bloating and brain fog in midlife women are often linked to the estrobolome and gut bacteria

-       Why microbiome and blood testing needs to be repeated over time, not done once

-       The best way to prepare for accurate blood and microbiome test results

-       The three biomarkers Andrew recommends testing first: methylation, gut-brain axis, and ApoB

-       Why wearables alone can't give you the full picture of your health

-       How Stride is integrating oral microbiome testing and wearable data

-       Why data and dashboards alone don't change behavior without human coaching

-       What's inside Stride's ST01 liposomal multivitamin and why it's formulated around methylation

TIMESTAMPS

00:00 Small Daily Habits, Genetics And The ACTN3 Gene Story

09:35 DNA Methylation, MTHFR And Why More B Vitamins Isn't Always The Fix

13:15 Why "Normal" Bloodwork Isn't Optimal, And The Biological Age Test

20:45 The Gut-Hormone Link In Midlife Women, And Why You Need To Retest

31:00 How To Get Accurate Results, And The 3 Biomarkers Worth Testing

36:45 The Future Of Health Tracking: Wearables, Oral Microbiome And Multiomics

40:30 Stride Membership Availability And Discount Code

43:45 Why Data Alone Won't Change Your Health Without Human Coaching

46:30 Inside Stride's ST01 Supplement, And Final Thoughts On Aging Well

VALUABLE RESOURCES

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

• Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership

 https://www.getstride.com/angela/ for 10% off 

-       Follow Andrew on Instagram: https://www.instagram.com/andrewsteele/

 ABOUT THE GUEST

Andrew Steele is a former Olympic medalist sprinter turned genomics entrepreneur. He co-founded DNAFit in 2013 and has spent over a decade building consumer genomics, microbiome, and blood-testing products. He is now the founder of Stride, a multi-omic health platform combining DNA, microbiome, and blood testing with in-house practitioner consultations to help people move from "normal" to optimal health.
Want to go deeper? Start here:

💌 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 21-Day Hormone Reset
Doing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.
👉 https://www.highperformance-health.com/

🥗 The Ultimate Guide to Creatine for Women
👉 https://academy.angelafosterperformance.com/

⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause
👉 https://academy.angelafosterperformance.com/

👩‍💼 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 Angela for daily health and performance tips:

Instagram: @angelasfoster

Facebook: @AngelaFosterPerformance

#AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing

Feeling like your brain just isn't running at 100% anymore? You're not imagining it and it's not a discipline problem.

In this video, I break down the real science behind why focus, memory, and mental sharpness decline in your 40s and beyond and the exact protocol I use to get it back.

You'll learn about a critical brain molecule that starts declining with age, why women are especially affected by it, and the 4 most common mistakes that are quietly keeping your brain performance low (yes, even if you're already "doing everything right").

Then I walk you through my complete 7-step protocol - covering exercise intensity, targeted supplementation, specific foods, cognitive pacing, meditation, heat therapy, and sleep, all backed by research, all things you can start doing today.

In this video:

Why brain fog and slower thinking happen after 40

The molecule behind focus, memory, and mood, and why it drops with age

4 mistakes that are silently lowering your brain performance

My full 7-step protocol to rebuild focus, memory, and mental energy

The exact exercise, nutrition, and recovery habits that move the needle fastest

Want to go deeper? Start here:

💌 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.angelafosterperforman...

⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - 

👉 https://academy.angelafosterperforman...

▶️ Watch Next:

Continue learning with these empowering conversations:

Dr. Gabrielle Lyon on Women's Metabolism, Muscle and Midlife Health

   • How to Build Muscle and Boost Metabolism i...  

Dr. Darren Candow on Creatine, Muscles and Bone Health

   • Why Creatine Could Change Everything for W...  

👩‍💼 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

Metabolic flexibility expert Ben Azadi joins me to explain why cortisol, not diet alone, drives stubborn belly fat in midlife women.

WHAT YOU'LL LEARN

• Why cortisol, not just diet, is the real driver of stubborn belly and visceral fat in women over 35

• What role carbohydrates actually play in lowering cortisol load and supporting recovery

• Why the three hours before bed matter more for fat loss than your workout window

• How to time fasted workouts around your menstrual cycle for the best hormonal response

• Why sleep, steps and sunlight need to come before any diet or fasting protocol

• How increasing protein and building muscle mass changes your insulin sensitivity

• What's really causing your bloating, and why it may have nothing to do with your gut

TIMESTAMPS

• 00:00 Metabolic Flexibility, Cortisol Belly Fat And The Overnight Fat-Burning Sleep Window

• 10:08 Fasted Training By Menstrual Cycle, Sleep Foundations And Building Muscle For Insulin Sensitivity

• 20:55 Why Stress Causes Bloating Plus Ben's Top Biohacks: Sauna, Red Light Therapy And Lymphatic Flow

• 27:00 Ben Azadi's Ketoflex Revised Book And Where To Connect With Him

VALUABLE RESOURCES

• Ketoflex Revised (Ben's new book)  https://ketoflexbook.com/

• Ben Azadi's website https://benazadi.com/

• Follow Ben on Instagram https://www.instagram.com/thebenazadi/

• 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.

ABOUT THE GUEST

Ben Azadi, FDN-P, is the founder of Keto Kamp and host of the award-winning Metabolic Freedom Podcast. After releasing 80 pounds and reversing his own metabolic dysfunction in 2008, he became known as "The Health Detective" for his root-cause approach to metabolic health. He's a NYT best-selling author on ketosis, fasting and metabolic flexibility, including his latest book, Ketoflex Revised. 

Want to go deeper? Start here:

💌 Fresh Start Sundays NewsletterYour 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 21-Day Hormone ResetDoing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.👉 https://www.highperformance-health.com/

🥗 The Ultimate Guide to Creatine for Women👉 https://academy.angelafosterperformance.com/

⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause👉 https://academy.angelafosterperformance.com/

👩‍💼 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 Angela for daily health and performance tips:

Instagram: @angelasfoster

Facebook: @AngelaFosterPerformance

#AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing #EricHelms