High Performance Health

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 - https://disruptivemedia.co.uk/

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: Your Brain is Composed of Fat and Protein: The brain's structure is predominantly fat (over 60% of its dry weight) and protein. White matter consists of fatty insulation (like electrical wires), and grey matter is made of the neuron bodies Optimal Nutrition is the Foundation of High Performance: High performance in any area, including sports, starts with a properly functioning brain The Four Horsemen of Mental Health Decline: Patrick identifies four key factors that negatively impact brain health: brain fats (Omega-3, Vitamin D, phospholipids), methylation (B vitamins), sugar, and antioxidants Dementia is Not Inevitable: Apart from a small number of cases caused by rare, early-onset genes (less than 1%), developing dementia is not a necessity. 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/

Ulrich Dempfle, co-founder and CEO of CAROL Bike, shares insights on Reduced-Exertion High-Intensity Interval Training (REHIT). He explains how just a few minutes of AI-personalized sprints can significantly boost VO₂ max, which is a crucial marker for longevity. Dempfle debunks myths about traditional zone 2 training, highlighting its ineffectiveness for some. He also discusses the cognitive benefits of REHIT, particularly its impact on brain health through increased BDNF and insulin sensitivity.

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: Food acts as medicine by activating the body's five health defense systems: angiogenesis (blood vessel health), regeneration (stem cells), the microbiome, DNA protection, and immunity. The focus should be on adding health-boosting foods you enjoy, such as broccoli sprouts, blueberries, kiwi, and tree nuts, rather than restrictive dieting, as nutritional diversity is key to supporting these defense systems. Simple, consistent dietary changes can rewire your metabolism and help the body regulate sugar, manage inflammation, and burn fat, often reducing reliance on medication. Certain plant-based foods contain bioactives like lycopene (in tomatoes) and polyphenols (in tea and berries) that are critical for supporting the gut microbiome 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

In this engaging conversation, Dave Asprey, a four-time New York Times bestselling author and the founder of the Bulletproof movement, explores how our mitochondria shape our emotions and decisions. He introduces the concept of a 'censorship window' where our bodies react before we consciously process stimuli. Dave reveals the 'Five F-Words'—Fear, Food, Fertility, Friend, and Forgiveness—driving our primal instincts. He discusses the power of forgiveness as a physiological process and how true peace can emerge from transforming fear.

Dr. Stacy Sims, an exercise physiologist specializing in women's health, shares insights on longevity, performance, and hormonal balance. She emphasizes foundational habits like sleep, nutrition, and consistent training over quick fixes. Dr. Sims discusses tailored training approaches for women, particularly during different life stages, and the role of HIIT and resistance workouts in boosting strength. She also explores the impact of menopause on health, protein timing for muscle maintenance, and strategies to keep young girls engaged in sports.

Angela and special guest Peter Crone look at the psychological barriers that prevent people from overcoming negative, repeated life patterns, asserting that these habitual actions are merely symptoms of deeper, unaccepted subconscious beliefs about oneself.  They examine the concept of the "fresh start effect" and explains that true freedom from a cycle of self-sabotage, whether in relationships, finance, or career, begins with the radical acceptance of one's past KEY TAKEAWAYS: Repeated negative patterns are symptomatic of unrecognised, deeper subconscious constraints and self-views, rather than the core problem itself. The "I could have done this" or "I should have done that" narrative is a lie that serves only to reinforce the ego's view of itself as inadequate, keeping a cycle of self-judgement alive. True breakthrough and high performance come from accepting your personal history completely, using the logic that "what happened happened and couldn't have happened any other way because it didn't," which eliminates the psychological time of past regret and future worry. The fear of the unknown is a misconception; people are actually scared of what their brain, using a history of failures, is superimposing onto the blank canvas of the future. TIMESTAMPS AND KEY TOPICS: The idea that patterns are symptomatic of something deeper (03:52) The profound quote on accepting your past (09:59) The story of the professional athlete who was told he had the "capacity to suck" (14:38) The final, liberating thought on why people fear the unknown (22:42) VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend Link to full episode 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/

Dr. William Li, an internationally acclaimed doctor and researcher in food as medicine, joins for a captivating discussion. He debunks the myth that metabolism slows with age, emphasizing that excess fat is the real culprit. Exploring the benefits of brown fat, he reveals how specific foods like tomatoes and berries can enhance metabolic health. Li also highlights the impact of stress and lifestyle choices on metabolism, urging listeners to adopt healthier practices for longevity. Tune in for evidence-based strategies that could redefine your approach to health!

Angela and Kate Muir look at the profound impact of perimenopause on women's mental health, particularly for those with a history of conditions like postpartum depression, who may be more sensitive to hormonal fluctuations.  Kate explains the neurological changes during menopause using the analogy of "Inside Out" characters, highlighting how the decline of key hormones like oestrogen (joyful) and progesterone (calming) and the resulting increase in cortisol can lead to symptoms like anxiety, depression, sleeplessness, and brain fog, severely affecting confidence and productivity KEY TAKEAWAYS: Hormonal Sensitivity: Women with a history of mental health issues like postpartum depression are often more sensitive to the hormonal fluctuations of perimenopause The Brain's Hormonal Shift: The decline of oestrogen (linked to serotonin) and progesterone (calming) during menopause leaves hormone receptors empty, leading to increased cortisol  Under-Recognised Benefits of Testosterone: Beyond libido, testosterone is crucial for women's mental health, aiding in motivation, drive, and cognitive function Holistic Support for Brain Health: Optimising nutrition (high protein), sleep hygiene (using micro-recoveries and supplements like L-theanine and phosphatidylserine), and specific exercises (compound lifts to increase BDNF) can significantly support brain health TIMESTAMPS AND KEY TOPICS: [0:22] -: Link Between Postpartum Depression and Perimenopause [1:27] -: "Inside Out" Analogy for Hormonal Decline [2:45] -: Mental Health Symptoms and Physical Effects [7:47] -: Testosterone's Role Beyond Libido 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/