High Performance Health is the podcast for ambitious women in midlife who want to stop sacrificing their health for success.
I'm Angela Foster, a former corporate lawyer turned High Performance Health Coach and creator of the BioSyncing® Method.
After years in the corporate world, I realised there was no roadmap for women like me.
No one was talking about how our biology changes in midlife, or what to do when the strategies that always worked suddenly stopped working.
So I went searching for answers, and created this podcast to bring the best conversations together in one place.
Every week, I interview world-leading experts and share solo episodes to help you optimise your energy, hormones, metabolism, strength, sleep and longevity, strategies you can apply immediately.
Because the future of female performance isn't about pushing harder. It's about building your biological capacity.
To get your free personalised energy and resilience score, visit https://biosyncing.scoreapp.com/
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The Creatine Mistake Almost Every Woman Over 40 Makes | Angela Foster
Friday, October 30, 2026 • Duration 11:50
Not feeling any results from creatine? In this video, I explain the three mistakes that stop women over 40 getting the benefits of creatine, from taking a dose designed for young men to quitting before your muscles have had time to fill up. I also share the research on creatine for muscle, strength, sleep, brain energy and bone health after menopause, plus exactly how much to take for your goal and the easiest way to make it a daily habit.The Ultimate Guide to Creatine for Women -
👉 https://academy.angelafosterperformance.com/creatine-guide
TIMESTAMPS:
00:00 Why Women Over 40 Should Rethink Creatine
00:55 Mistake 1: Taking a Creatine Dose Designed for Men
03:55 Mistake 2: Blaming Creatine for Bloating
05:45 Mistake 3: Quitting Before Creatine Works
07:15 Creatine and Better Sleep on Training Days
08:50 Creatine for Brain Energy When You’re Sleep-Deprived
10:50 Creatine for Bone Health After Menopause
12:22 How Much Creatine to Take for Your Goal
VALUABLE RESOURCES- Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.
👉 https://biosyncing.scoreapp.com/
- The 12-week study on creatine with and without exercise in midlife adults: https://pubmed.ncbi.nlm.nih.gov/42578920/Want to go deeper? Start here:
🌸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/
⚡️ 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 #WomensHealth #Longevity
Professor Tim Spector - Perimenopause Mood Swings? Fix Your Gut First (3 Simple Steps)
Monday, October 26, 2026 • Duration 49:31
Prof. Tim Spector and I talk about gut health, mood, inflammation and fermented foods in perimenopause, and the three diet changes he recommends to start today.
Microbiome pioneer, ZOE co-founder and Good Mood Food author Prof. Tim Spector explains why midlife mood changes are not psychosomatic: shifting hormones alter your gut microbes, which changes the inflammation and metabolic signals reaching your brain through the vagus nerve. He shares why serotonin was never the real lever, why inflammation and stable metabolism are, and why people in ZOE’s studies report better mood and energy within two weeks of changing their diet.
His three changes: 30 plants a week, three fermented foods a day and an overnight gut rest. We also cover ultra-processed food, protein versus fiber, HRT and dementia risk.
WHAT YOU’LL LEARN
- How perimenopause changes your gut and your mood
- Why inflammation matters more than serotonin
- Which ultra-processed foods to cut first
- His three gut changes to start today
TIMESTAMPS
00:00 Intro: Is Perimenopause Changing Your Gut and Your Mood?
07:20 Mood and Energy Lift Within Two Weeks of Changing Your Diet
09:32 How Shifting Hormones Change Your Gut Microbes
13:34 Why Serotonin Was the Wrong Target, and What Replaces It
19:07 30 Plants a Week, Gut Health and Dementia Risk
23:40 The Best Fermented Foods (and Is Cheese Good for You?)
30:32 Ultra-Processed Food, Diet Coke and What to Ignore on a Label
39:31 Protein vs Fiber: Why Chasing Protein Can Backfire
40:31 Diet, HRT and Exercise: What Each Does to Your Microbiome
45:39 Organic Food, Pesticides and What Actually Matters
48:48 His 3 Gut Changes to Start and 3 Things to Stop
VALUABLE RESOURCES
- Follow Prof. Tim on Instagram: https://www.instagram.com/tim.spector/
- Want to see what your gut microbes are doing? Try ZOE’s app and gut test: https://zoe.com/
- Explore Prof. Tim’s books, research and latest work: https://www.tim-spector.com/
- Prof. Tim’s new book has over 100 recipes, packed with plants and ferments, designed to lift your mood: https://www.amazon.co.uk/Good-Mood-Food-friendly-bestselling/dp/1787336476
ABOUT THE GUEST
Tim Spector, MD, is Professor of Epidemiology at King’s College London and co-founder of ZOE, the nutrition science company leading the gut health revolution. He is the bestselling author of The Diet Myth, Spoon-Fed, Food for Life, Food for Life Cookbook and Ferment. With a focus on cutting-edge science, and honoured with an OBE for his impactful work in fighting Covid-19, Tim stands at the forefront of his field. The original pioneer of microbiome research, he is among the top 100 most-cited scientists in the world.
Does HRT Actually Help You Build Muscle And Lose Visceral Fat? - Dr. Federica Amati
Thursday, October 22, 2026 • Duration 07:48
Can HRT actually help women in midlife build muscle and reduce visceral fat — or is lifestyle still doing most of the heavy lifting? In this conversation, Dr. Federica Amati explains what her research found, where HRT may be helpful, and why it should be seen as one tool rather than the main driver of body composition.
She also explains why building muscle, eating well, moving regularly and protecting sleep before menopause can create a valuable buffer for later life. And for women already well into menopause, her message is equally important: meaningful change is still possible, but the fundamentals need to be built consistently into everyday life.
KEY TAKEAWAYS
HRT Is Not a Muscle-Building Shortcut — Dr. Amati says HRT alone will not increase muscle mass or reduce visceral fat.
HRT May Still Help Indirectly — Better symptom control and sleep can give women more energy to exercise and move regularly.
Lifestyle Remains the Biggest Driver — Exercise, nutrition, sleep and daily movement have a greater impact on muscle, bone and visceral fat.
Build Muscle Before Menopause If You Can — Going into menopause with more muscle and strong habits gives you a better starting point.
It Is Never Too Late — Women who are years into menopause can still transform their 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 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
Why Women Over 40 Shouldn't Skip Cardio (Even for Belly Fat) | Dr Alyssa Olenick
Sunday, October 18, 2026 • Duration 56:03
Dr. Alyssa Olenick on why cardio doesn't cause belly fat, what fasted training really does for fat loss, and how women in midlife should balance lifting, cardio and carbs.
Exercise physiologist and women's fitness researcher Dr. Alyssa Olenick breaks down the most common training myths aimed at women in midlife. She explains why the cortisol released during exercise is a fuel signal rather than a fat-storage trigger, why the extra fat burned in a fasted session adds up to grams rather than real fat loss, and why fat oxidation drops as estrogen declines in menopause. She also shares how to split 150 minutes of cardio between easy and hard sessions, why cutting volume rather than intensity helps recovery in perimenopause, and how much protein and carbohydrate active women actually need.
WHAT YOU'LL LEARN
- Why adding cardio reduces, rather than increases, body fat in midlife women
- The difference between fat burning and fat loss, and why fasted workouts only shift a few grams
- How to fit one or two harder sessions into a busy week and fill the rest with easy movement
- Why Dr. Olenick would rather you do two hard sets than five easy ones when recovery gets tougher
TIMESTAMPS
00:00 - Intro: Why Cardio Isn't Making Women Gain Belly Fat
05:41 - Cortisol, Fasted Training and the Best Time of Day to Work Out
10:42 - Fat Burning vs Fat Loss, Metabolic Flexibility and Refueling After Training
20:54 - Menopause, Fat Oxidation and What HRT Can and Can't Do
24:49 - How to Split 150 Minutes of Cardio Between Easy and Hard Sessions
31:37 - Programming Lifting and HIIT for Recovery: Less Volume, More Intensity
42:54 - Protein, Carbs and a Simple Plan to Start Lifting
52:16 - The Supplements Dr. Olenick Actually Takes
VALUABLE RESOURCES
Train With Alyssa: https://www.thelyssmethod.com/
Follow Alyssa on Instagram: https://www.instagram.com/doclyssfitness/
Subscribe on her YouTubechannel: https://www.youtube.com/@doclyssfitness
Listen to her Podcast: https://doclyssfitness.com/podcast/
Learn more at https://doclyssfitness.com/
A BIG thank you to our sponsor who makes 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
ABOUT THE GUEST
Dr. Alyssa Olenick, PhD in Exercise Physiology, specializes in Exercise Science, Metabolism, and Female Physiology, bringing real, research-backed fitness insights to the everyday person looking to train smarter. Known for bridging the gap between strength and endurance, she helps people crush big fitness goals, get healthier, and have fun doing it. All while cutting through the noise of misinformation on how to train, recover, and feel your best.
How much protein do you actually need to build muscle? | Eric Helms
Thursday, October 15, 2026 • Duration 08:57
How much protein do you really need to build muscle — and do women in perimenopause or menopause need more? In this conversation, Eric Helms breaks down the evidence behind some of the most common protein recommendations, including the widely quoted 1.6 grams per kilogram of body weight, when higher intakes may be useful, and why your starting point matters more than obsessing over a supposedly perfect number.
Eric also explains how protein needs change when you’re dieting and trying to preserve lean mass, why resistance training matters far more than squeezing out the last few percentage points from protein intake, and whether women really need 30–50 grams of protein at every meal to stimulate muscle protein synthesis.
KEY TAKEAWAYS
1.6 g/kg Is a Strong Target — For most people trying to build muscle, around 1.6 grams of protein per kilogram of body weight is a very reasonable daily target.
More Isn’t Always Better — Benefits continue to diminish as protein intake gets higher.
Dieting Changes Your Needs — When in a calorie deficit, moving closer to 2 g/kg may help preserve muscle mass.
Your Starting Point Matters — Moving from a low protein intake to a moderate one may produce a bigger benefit than pushing an already high intake even higher.
Training Comes First — Progressive, intense resistance training is more important for building muscle than maximising protein intake.
Per-Meal Protein Is Often Overcomplicated — Daily protein intake and distributing it across at least three meals matters more than chasing an exact dose at every sitting.
30–40 g Per Meal Can Work Well — If your daily protein target is around 120 grams, splitting it relatively evenly across three meals is a practical approach.
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 NewsletterYour 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-guide️
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: @angelasfosterFacebook: @AngelaFosterPerformance
Low Energy After 40? Why Hormones Aren't the Whole Story | Dr. Kien Vuu
Tuesday, October 13, 2026 • Duration 50:14
This episode is brought to you by Solaray
Solaray, is an eight-product longevity supplement system created to support cellular energy, muscle health, healthy ageing*.
👉 Save 30% on Unlimit -Targeted formulas to support cellular energy, muscle health, and healthy ageing* Click the link https://solaray.com/FOSTER and use code FOSTER
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. If you purchase using this link or discount code I may receive a small commission.
Dr. Kien Vuu and I talk about cellular energy, estrogen, NAD+ and spermidine in midlife, and how to build more energy today while staying strong and sharp at 80.
Physician and Thrive State author Dr. Kien Vuu breaks down the three parts of one energy system behind midlife fatigue: mitochondria, insulin sensitivity and metabolic flexibility. He explains why falling estrogen hits mitochondrial efficiency, glucose metabolism, muscle and bone at the same moment life demand peaks, why fasting glucose and HbA1c move late, and how he sorts longevity compounds into mapped, emerging and frontier science before deciding whether glutathione, NAD or spermidine earn a place on top of the foundations.
WHAT YOU'LL LEARN
- Why the felt sense of low energy shows up long before fasting glucose or HbA1c move
- What falling estrogen does to mitochondrial efficiency, glucose metabolism and muscle mass at the exact moment life demand peaks
- How to sort any longevity compound into mapped, emerging or frontier science before you spend a penny
- The four questions Dr. Vuu asks before adding a supplement, and why he says you have to earn it first
WHAT YOU'LL LEARN
- Why the felt sense of low energy shows up long before fasting glucose or HbA1c move
- What falling estrogen does to mitochondrial efficiency, glucose metabolism and muscle mass at the exact moment life demand peaks
- How to sort any longevity compound into mapped, emerging or frontier science before you spend a penny
- The four questions Dr. Vuu asks before adding a supplement, and why he says you have to earn it first
TIMESTAMPS
00:00 - Intro: Why Your Energy Drops in Midlife Before Anything Shows on a Blood Test
10:02 - Perimenopause, Estrogen and What Changes at the Cellular Level After 40
16:25 - Epigenetics, the Five Foundations, and How to Judge a Longevity Supplement
25:51 - Glutathione, NAD, NADH and NMN for Oxidative Stress and Cellular Energy
35:09 - Spermidine, Autophagy and the Senescent Cell Frontier
43:04 - Where a Busy Woman in Midlife Should Actually Start
VALUABLE RESOURCES
Dr. Kien Vuu’s website https://kienvuu.com/
Thrive State (Dr. Kien's book), free PDF: https://thrivestatestarter.com
Follow Dr. Kien Vuu on Instagram: https://www.instagram.com/doctorvmd
Listen to Dr. Kien Vuu’s Podcast: https://podcasts.apple.com/ph/podcast/thrive-state-podcast/id1548233524
ABOUT THE GUEST
Dr. Kien Vuu is a physician, human performance and longevity expert, and the author of Thrive State. He hosts the Thrive State podcast and is a brand partner and advisor to Solaray. A former chief of interventional radiology, he burnt out in his mid-30s and developed type 2 diabetes and high blood pressure. That experience drives his mission to help people build energy and longevity through five pillars of health: physical, mental, emotional, social and spiritual.
Dr. Abbie Smith-Ryan: The HIIT Workout Shown to Reduce Visceral Fat in Women
Thursday, October 8, 2026 • Duration 10:19
If you’re a woman in midlife and short on time, HIIT may be one of the most efficient ways to improve metabolic fitness and target visceral fat. In this conversation, Dr. Abbie Smith-Ryan breaks down the exact HIIT protocol her research group uses most often: one minute hard, one minute recovery, repeated for up to 10 rounds.
KEY TAKEAWAYS
The 1:1 HIIT Protocol — One minute hard followed by one minute recovery is the base model Dr. Smith-Ryan frequently uses in research.
Visceral Fat Can Respond Quickly — HIIT has been associated with reductions in visceral fat in as little as three weeks in women with higher levels to begin with.
You Don’t Need Long Workouts — Even five intervals can still provide benefit when time is tight.
Keep HIIT and Strength Distinct — Combining both into one muddled circuit can compromise the quality of each training stimulus.
Do Your Priority First — If strength is the goal, lift first; if cardiovascular adaptation is the priority, do HIIT first.
Heavy Resistance Can Be Time-Efficient — Dr. Abbie describes a 30-minute protocol using 6–8 rep loads and short rest periods.
The Norwegian 4x4 Works Too — Longer intervals are effective, but one-minute bouts may be easier to execute consistently in midlife.
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-guide️
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
Perimenopause Belly Fat Isn't Your Fault (Why Eating Less Can Backfire) | Dr. Mariza Snyder
Sunday, October 4, 2026 • Duration 30:12
Dr. Mariza Snyder and I talk HRV, HIIT, belly fat and testosterone in perimenopause, and how to keep performing without burning out.
Why do high-performing women hit a wall in perimenopause? Dr. Mariza Snyder and I recorded this in person in London and swapped seats to interview each other. I share why HIIT can tank HRV and how I bring intensity back with short sprints and box breathing. Mariza explains the first signs she sees, why eating less can backfire for belly fat, how insulin resistance can hide behind a normal fasting glucose, and why testosterone is about energy and drive, not just libido.
WHAT YOU'LL LEARN
Why HIIT can tank your HRV in perimenopause, and how to bring intensity back with short sprints
The first signs of perimenopause Mariza sees most, and why hot flashes usually are not one
How insulin resistance can hide for years behind a normal fasting glucose
Why testosterone for women may be more about energy and drive than libido
TIMESTAMPS
00:00 – Intro: How High-Performing Women Stay Resilient in Perimenopause 03:08 – HRV and HIIT for Women Over 40: Why Intense Workouts Can Tank Recovery 10:52 – Box Breathing, Mindfulness Snacks and How to Improve Low HRV in Midlife 23:07 – Perimenopause and Your Career: How to Protect Your Ambition and Energy 28:55 – Perimenopause Mindset: How to Get Through the Messy Middle 38:37 – Caffeine, L-Theanine and Protein: How to Fuel High-Pressure Days 43:44 – First Signs of Perimenopause: Brain Fog, Irritability and Slower Recovery 46:34 – Perimenopause Belly Fat: Insulin Resistance and Why Eating Less Backfires 50:33 – Estrogen, HRT and Testosterone for Women: Energy, Motivation and Drive 59:04 – Perimenopause Energy Habits: Sleep, Sunlight, 10,000 Steps and Protein 1:05:01 – Late-Night Screens and Alcohol in Perimenopause: Is It Worth the Next Day? 1:08:57 – Blood Sugar and CGMs: Dr. Mariza's Number One Tip for Perimenopause
VALUABLE RESOURCES
The Perimenopause Revolution (Dr. Mariza's book) https://peri-revolution.com/
Subscribe to Dr. Mariza on YouTube: https://www.youtube.com/@Drmariza
Dr. Mariza's website https://drmariza.com
Follow Dr. Mariza Snyder on Instagram: https://www.instagram.com/drmariza/
A BIG thank you to our sponsor who makes 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
ABOUT THE GUEST
Dr. Mariza Snyder is a functional practitioner, author, and leading expert in women's hormones and metabolic health. She is the host of the top-rated podcast Energized with Dr. Mariza (13M+ downloads), and the author of eight books, including The Perimenopause Revolution and the #1 National Bestselling book, The Essential Oils Hormone Solution. She brings 17+ years as a practitioner, author, and speaker to her mission of helping midlife women navigate perimenopause through lifestyle medicine, metabolic health and hormone therapy.
A biological Age of 21 at 59: The Daily Longevity Routine (Coffee to Dessert) Leslie Kenny Follows to Stay Young
Thursday, October 1, 2026 • Duration 06:31
At 59, Leslie Kenny says she has achieved a biological age of 21. In this episode, she takes us inside the simple daily habits she uses to support longevity, brain health, metabolic health and healthy ageing — starting with exactly what goes into her morning coffee.
Leslie shares why she adds collagen, MCTs and raw cacao to her coffee, why she’s shifting towards a bigger lunch and lighter dinner for better sleep, and some of the foods she prioritises for spermidine, protein and omega-3s. She also reveals a simple trick with rice that may increase resistant starch and change its metabolic impact.
KEY TAKEAWAYS
Upgrade Your Morning Coffee — Leslie adds collagen, MCTs and raw cacao to build more into her morning routine.
Coffee & Autophagy — She explains why chlorogenic acid in both regular and decaf coffee may support autophagy.
Fuel Your Brain — Leslie uses coconut-derived MCTs as part of her morning routine.
Eat More Earlier — A bigger lunch and lighter dinner may help prevent going to bed overly full or hungry.
Add More Legumes — Peas and other legumes provide plant protein and are dietary sources of spermidine.
Pair Protein With Omega-3s — Leslie highlights wild salmon and peas as a nutrient-dense combination.
Cool Your Rice — Cooling cooked rice and reheating it can increase resistant starch.
Watch the full episode here: https://www.youtube.com/watch?v=B5-3jSAa1Dk
Resources:
Oxford Healthspan Leslie Kenny
Discount link: https://www.oxfordhealthspan.com/ANGELA
Use code ANGELA for 15% 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 NewsletterYour 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-guide️
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: @angelasfosterFacebook: @AngelaFosterPerformance
Fat Burning Is Not Fat Loss: Dr. Abbie Smith-Ryan on Muscle, Fat Loss and Fasted Training for Women 40+
Episode 606
Monday, September 28, 2026 • Duration 54:45
Dr. Abbie Smith-Ryan explains how muscle quality changes in perimenopause and how HIIT, heavy lifting and protein timing help women over 40 train smarter.
In perimenopause, muscle can shift from a lean "filet" toward a "rib eye," with more fat and connective tissue inside it, and a DEXA or InBody can't detect it. Dr. Abbie Smith-Ryan explains why heavier, higher power training recruits the type 2 fibers that fade with age, how 1 minute on, 1 minute off HIIT appears to reduce visceral fat in as little as three weeks, why fat burning is not fat loss, and when about 20g of protein before training helps.
WHAT YOU'LL LEARN
Why muscle quality, not just muscle size, may change first in perimenopause
How 1 minute on, 1 minute off HIIT targets visceral fat in midlife women
Why fat burning during zone 2 is not the same as fat loss
When training fasted costs you results, and when it does not
TIMESTAMPS
00:00 - Intro: Muscle Quality in Perimenopause and Why a DEXA Can't Measure It
06:31 - How to Train for Muscle Quality After 40: Heavy Load, Power and Type 2 Fibers
10:13 - HIIT and Visceral Fat in Midlife Women: The 1 Minute On, 1 Minute Off Protocol
16:01 - The 30 Minute Heavy Lifting Protocol, the Norwegian 4x4 and Where Zone 2 Fits
25:38 - Fasted vs Fed Training for Women 40+: Protein Before or After Exercise
37:58 - Losing Leg and Glute Definition, HRT and Why Your Symptoms Are Valid
44:28 - Fiber, Omega-3s and Creatine Dosing for Muscle and Brain in Perimenopause
54:05 - Perimenopause Is a Metabolic Transition: Final Advice
VALUABLE RESOURCES
Effects of high-intensity interval training on cardiometabolic risk factors in overweight/obese women, Journal of Sports Sciences (Smith-Ryan et al. (2016)) https://doi.org/10.1080/02640414.2016.1149609
The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women, Sports Medicine (Wingfield et al. (2015)) https://doi.org/10.1186/s40798-015-0010-3
The effects of nutrient timing on training adaptations in resistance-trained females, Journal of Science and Medicine in Sport (Pihoker et al. (2018)) https://doi.org/10.1016/j.jsams.2018.09.236
Metabolic effects of high-intensity interval training and essential amino acids, European Journal of Applied Physiology (Hirsch et al. (2021)) https://doi.org/10.1007/s00421-021-04792-4
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ABOUT THE GUEST
Dr Abbie Smith-Ryan is an exercise physiologist and researcher in the Department of Exercise and Sport Science at the University of North Carolina at Chapel Hill, where she leads the Applied Physiology Laboratory. Her research focuses on how high-intensity training, nutrient timing and supplementation such as creatine shape muscle quality, body composition and metabolic health in women, with a growing focus on perimenopause.
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