High Performance Health

Dr. William Li, a medical doctor and researcher specializing in integrative and preventive medicine, guides listeners through the intricate relationship between menopause and cholesterol. He explains how rising LDL levels correlate with increased cardiovascular risk, likening LDL to 'Velcro' that can cause plaque buildup. The discussion reveals the shift in focus from total cholesterol to important HDL/LDL ratios and debunks myths perpetuated by health influencers regarding blood sugar spikes. Dr. Li emphasizes a balanced, holistic approach to heart health.

Feel exhausted and disconnected? Discover how a woman transformed her health, reducing her biological age by over 20 years! She shares seven powerful habits for vitality, including daily movement that avoids burnout and the right amount of protein. Learn why diverse plants and healthy fats are crucial for gut health and inflammation reduction. Consistent sleep trumps duration, and social connections, purpose, and time in nature are essential for longevity. It's all about small, strategic shifts that lead to big improvements!

Dr. Will B, a medical expert in gut health and inflammation, discusses the detrimental effects of eating late at night. He reveals how nighttime meals can spike inflammation and disrupt microbiome recovery during sleep. Will emphasizes the importance of a 12-hour fasting window for gut health and outlines four nutritional pillars: fiber, polyphenols, healthy fats, and fermented foods. He argues that focusing on these nutrients is more crucial than sticking to specific diet labels, such as vegan or carnivore.

Professor Stuart Phillips, a leading exercise physiologist from McMaster University, debunks common myths about strength training and protein needs for women. He emphasizes that women don’t require different training programs and shares surprising insights on resistance training's importance for muscle protection. Phillips discusses optimal protein intake, recommending around 1.2 g/kg daily, and explains why timing is less crucial than total consumption. He also covers the risks and benefits of fasted training and the balance between cardio and strength training for long-term health.

Angela welcomes Sarah Rusbatch, a Grey-area drinking coach and bestselling author of Beyond Booze. They delve into the unique health risks alcohol presents for women, particularly midlife, revealing that many unknowingly risk breast cancer. Sarah shares insights on the physiological differences in alcohol metabolism and the need for awareness. They discuss effective strategies for lasting behavior change, emphasizing gains over deprivation and replacing drinking habits with healthier alternatives. It's a fascinating exploration of well-being and empowerment.

Dr. Rocio Salas-Whalen, a double board-certified endocrinologist and obesity medicine expert, dives into the impact of estrogen decline on weight and muscle in midlife. She clarifies misconceptions about GLP-1 medications, detailing who truly benefits from them. The discussion touches on the hidden dangers of 'skinny fat' and the necessity of focusing on body composition rather than BMI. Dr. Rocio also addresses the psychological challenges of food cravings and how GLP-1s can help promote healthier eating habits for lasting change.

In a thought-provoking discussion, Dr. Ash Kapoor, a longevity specialist, redefines aging by emphasizing independence, purpose, and fulfillment. He unveils the 12 Hallmarks of Aging that underpin diseases, shedding light on how modern stress depletes our primary energy source, ATP. Dr. Kapoor advocates for a comprehensive strategy involving detoxification and repair of body systems to enhance cellular health. He shares real patient insights linking stress to illness and highlights the importance of techniques like fasting and sleep for longevity.

Dr. William Li, a physician and scientist, dives into how brown fat can enhance metabolism and the power of foods like tomatoes and coffee in activating metabolic pathways. Dr. Stacy Sims, an exercise physiologist, emphasizes the unique fueling and training needs of women during hormonal changes. Leslie Kenny, founder of Oxford Healthspan, explains the benefits of spermidine for autophagy and immunity. Mark Sisson advocates for walking over chronic cardio, highlighting its benefits for longevity and overall health.

In this insightful discussion, mindset and performance coach Peter Crone explores the common dilemma of feeling inadequate despite external success. He introduces the concept of the 'hungry ghost,' emphasizing that unresolved internal beliefs of self-worth can overshadow achievements. Crone advocates for a shift from searching for validation to exploring one's potential joyfully. He underscores that true freedom and joy come from within, not external circumstances, allowing for a transformative perspective on personal success.

Perimenopause doesn’t have to mean fatigue, stubborn belly fat and training that suddenly stops “working”. In this episode, Angela sits down with exercise physiologist and nutrition scientist Dr Stacy Sims to unpack how women should really be training through their 40s, 50s and beyond - from sprint intervals and strength work to what actually happens to your muscles, joints and recovery as hormones shift. They dive into why most “zone 2” and VO₂ max advice is based on male data, how to use sprint interval training for mitochondrial health and metabolic flexibility, and why perimenopause and the first 5 years after menopause need a very different training and recovery strategy. You’ll learn how to structure your week, how to periodise your year, and how to adapt popular classes like F45, CrossFit or OrangeTheory so they work for your physiology, not against it. WHAT YOU’LL LEARN • How training needs to change in perimenopause, early post-menopause and late post-menopause • The key differences between HIIT and sprint interval training - and how to do SIT safely • Why most zone 2 research is based on men, and what women should focus on instead • How to structure your week with sprints, lifting and just enough cardio • Smart ways to modify group classes for female physiology • How to tweak carbs and protein across your cycle and in the luteal phase for better recovery • The most useful evidence-backed supplements for midlife women • Why menopause hormone therapy is a supportive tool - but can’t replace lifting, protein and good training Timestamps 00:00 New Science for Women’s Training 04:40 Training in Perimenopause While You Still Have a Menstrual Cycle 08:10 Recovery, Morning Workouts & Rethinking the Cardio Habit 10:04 Zone 2 Myths for Women 16:59 The Moderate-Intensity “Black Hole” & Soul-Food Cardio 21:57 Sprint Interval Training (SIT) & Mitochondrial Health for Women 25:59 HIIT, Orange Theory & Making Group Classes Work for Your Hormones 31:40 Ovulation, “Power Phases” & Why Every Woman Must Track Her Cycle 35:03 Fueling the Luteal Phase: Carbs, Protein & Training 36:32 How Much HIIT & SIT Women Need in Perimenopause and Postmenopause 40:55 Periodizing Your Year for Midlife Women 43:40 Resistance Training for Women’s Strength & Longevity 47:59 Supplements That Actually Support Women 53:34 Creatine, Whey Protein, Water Retention & Acne: What Women Need to Know 56:37 Menopause Hormone Therapy: A Helpful Tool But Not a Magic Body-Comp Fix VALUABLE RESOURCES A BIG thank you to our sponsors who make the show possible: • Timeline – Supercharge your energy and upgrade your mitochondria with Mitopure® 👉 http://timeline.com/angela | Use code ANGELA to save 10% • Ozlo Sleepbuds® – Fall asleep faster and stay asleep longer 👉 https://ozlosleep.com/angela | Use code ANGELA for your exclusive discount. • Kineon MOVE+ – Relieve joint pain, reduce inflammation, and improve mobility with clinically backed red light therapy 👉 https://kineon.io/angela | Use code ANGELA for $50 off ABOUT THE GUEST Dr. Stacy Sims is an exercise physiologist and nutrition scientist recognized for her groundbreaking 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 aligning with their physiology. Website & Newsletter: http://www.drstacysims.com/ Facebook: http://facebook.com/drstacysims Instagram: https://www.instagram.com/drstacysims/