High Performance Health

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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.

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Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.

This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

Your Mind Is Creating 95% of Your Life | Here’s How to Take Back Control | Dr. Bruce Lipton Dec 01, 2025

Show notes

Chaos, crisis and collapse can feel like the new normal - but what if they’re actually signs that an old, unsustainable civilisation is breaking down so a new one can emerge? In this conversation, Angela sits down with stem cell biologist and author Dr Bruce Lipton to explore why we are not victims of our genes or our past, but powerful creators whose subconscious programming shapes our health, relationships and reality.

They get into how early childhood conditioning runs most of our behaviour, why stress and belief can be more influential than genetics when it comes to disease, and how epigenetics and energy psychology show we can rewrite our internal code. Bruce shares practical tools - from self-hypnosis to “super-learning” postures - to help you change limiting programmes, raise your vibration and experience more of what he calls “heaven on earth” now.

WHAT YOU’LL LEARN • How early brain states imprint family and cultural patterns for life • The practical difference between conscious choice and subconscious autopilot • What epigenetics reveals about belief, perception and gene expression • How chronic stress suppresses immunity, repair and clear thinking • Two common limiting beliefs and where they come from • Simple daily tools to reprogramme the subconscious (including self-hypnosis and repetition) • How energy psychology, super-learning postures and vibration can support creating a life that feels aligned and meaningful

Timestamps0:00:00 Intro: Why The World Feels Out of Control0:03:05 The Subconscious Mind: The Hidden Programs Running 95% of Your Life0:06:59 Why Do We Self-Sabotage? Understanding Limiting Beliefs0:09:20 Do Genes Really Cause Disease? The Truth About Cancer and Epigenetics0:13:05 Why You Keep Repeating Old Patterns (Even When You Don’t Want To)0:23:21 Can You Rewrite Your Subconscious Mind? (Self-Hypnosis, Repetition, Energy Psychology)0:29:05 Why Most People Don’t Love Themselves (And How to Change It)0:33:17 How Chronic Stress Shuts Down Healing & Intelligence0:41:47 Angela’s Healing, Motherhood and the Decision to Live1:00:31 How Vibration and Attraction Shape Your Reality1:04:29 What Is the Soul? The Science of Why You Don’t Die1:08:10 Is Heaven Already Here?

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ABOUT THE GUEST

Dr. Bruce Lipton is a renowned cell biologist and pioneer in bridging science and spirituality. Best known for his groundbreaking research on epigenetics, he is the bestselling author of The Biology of Belief, Spontaneous Evolution, and The Honeymoon Effect. Dr. Lipton’s work has transformed how millions understand the subconscious mind, healing, and human potential. As an international speaker and educator, he empowers people to rewrite limiting programs, elevate their consciousness, and create lives aligned with health, joy, and purpose.

🌐 Website: https://www.brucelipton.com/📱 Instagram: https://www.instagram.com/brucelipton/▶️ YouTube: https://www.youtube.com/channel/UCUeE7Tm5TVgy0q9hxfBRi1Q

Flexibility and Longevity: The Daily Habits That Keep Your Body Pain-Free as You Age - Adam Richardson Nov 28, 2025

Show notes

Angela presents a bitesized edition with Adam Richardson, in which they look at the complexities of flexibility, mobility, and pain management, particularly focusing on neck tension. They discuss how genetic predispositions and environmental factors influence an individual's flexibility and mobility, emphasising that movement is crucial for maintaining joint health.

The conversation also highlights the importance of daily movement to prevent stiffness and discomfort, especially in the neck, which can lead to headaches and other issues

KEY TAKEAWAYS:

Movement is Essential: Regular movement is crucial for maintaining neck mobility and overall health. Simple actions, like moving the neck in various directions throughout the day, can significantly alleviate neck tension and discomfort.
Pain as a Complex Experience: Pain is a natural part of life and can vary greatly among individuals. Understanding that pain can serve a protective function is important
Holistic Approach to Health: Addressing neck tension or discomfort requires a holistic view of an individual's life, including stress levels, sleep quality, and overall lifestyle
Focus on Incremental Improvements: Striving for "good enough" health rather than optimal health can be more beneficial for many people

TIMESTAMPS AND KEY TOPICS:

[00:02:25] Neck tension and mobility tips.

[00:05:32] Importance of neck mobility.

[00:06:21] Anti-optimal health approach.

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Beyond the Scale: Why Muscle Is the Key to Longevity with Dr Gabrielle Lyon Nov 24, 2025

Show notes

Perimenopause doesn’t have to mean weight gain, insulin resistance or muscle loss. In this conversation, Angela sits down with Dr Gabrielle Lyon to unpack why skeletal muscle - not body fat - is the true driver of healthy ageing, metabolic stability and long-term hormonal health.

They get into the protein targets women really need (and why the RDA misses the mark), how to use carbs strategically, why fasting after training can backfire, and how resistance exercise rapidly improves blood sugar, triglycerides and metabolic flexibility even in midlife. They also explore the mindset required to become “forever strong” and how building muscle can transform both physical and emotional resilience.

WHAT YOU’LL LEARN• Why muscle is the body’s most important organ for longevity• What to do if you have PCOS, insulin resistance or midlife blood sugar spikes• How perimenopause accelerates muscle loss - and how to prevent sarcopenic obesity• The real daily protein minimum for women 35+, 40+ and in menopause• The truth about fasted training & whether you need to refuel immediately• Why DEXA vs InBody scans give different results, and how to track progress without them• The minimum training plan women need for strength, stability and metabolic health• How physical strength enhances emotional resilience and mental toughness

Timestamps 00:00 Intro: Lifelong Muscle Health03:57 How Much Protein Do You Really Need?07:45 Perimenopause, Muscle Loss & Why Body Composition Changes12:11 Fasted Training: Does It Hurt Hormones or Muscle?14:16 Post-Workout Nutrition: Do You Need to Eat Right After Training?19:13 Fixing Insulin Resistance with Strength Training & Protein23:48 Dexa vs InBody: Best Way to Measure Body Fat & Lean Mass31:41 How Training Transforms Mental Health35:31 Overcoming Gym Intimidation as a Woman37:27 What Rep Ranges Build Muscle? Strength vs Hypertrophy Explained41:26 Beginner to Advanced Training Plan: How to Structure Your Lifts for Results

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A BIG thank you to our sponsors who make the show possible:• Hormone Harmony - go to https://lvluphealth.com/ANGELA | Use the code ANGELA at checkout for an exclusive 15% off

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ABOUT THE GUEST

Dr Gabrielle Lyon is a board-certified physician and founder of Muscle-Centric Medicine®, a pioneering approach that places skeletal muscle at the centre of longevity, metabolic health and disease prevention. She is the author of the New York Times bestseller Forever Strong, host of The Dr Gabrielle Lyon Show, and creator of the Forever Strong Community, helping thousands improve their strength, nutrition and mindset.

🌐 Website: https://drgabriellelyon.com/📖 Book: Forever Strong (available everywhere)📱 Instagram: https://www.instagram.com/drgabriellelyon/🎙 Podcast: https://www.youtube.com/c/DrGabrielleLyon

Daily Habits That Reduce Inflammation and Reverse Biological Age, with Longevity Expert Leslie Kenny Nov 21, 2025

Show notes

Angela shares a captivating snippet from a masterclass with Leslie Kenny, the founder of Oxford Healthspan and the Oxford Longevity Project. Leslie reveals how she has managed to bring her biological age down to around 20 through actionable habits that focus on reducing inflammation, healing the gut, and incorporating omega-3 fatty acids into her diet.

She also discusses her journey across personal dietary choices, including the avoidance of allergenic triggers like nightshade vegetables and gluten, as well as the importance of nutrient-dense foods

KEY TAKEAWAYS:

Importance of Omega-3 Fatty Acids: Incorporating omega-3 fatty acids into the diet is crucial for reducing inflammation
Nutrient-Dense Diet: A typical day includes nutrient-rich foods such as high-quality coffee or matcha, eggs, sprouted beans, and a variety of vegetables
Gut Health and Healing: Maintaining a healthy gut is vital for overall well-being. The gut can renew itself quickly, and eliminating problematic foods can lead to improvements in gut health
Holistic Lifestyle Practices: Daily routines should include not only a balanced diet but also practices like exercise, breath work, and meditation to enhance physical and mental well-being

TIMESTAMPS AND KEY TOPICS:

[00:01:27] Inflammation and personal allergenic triggers.

[00:07:19] Coffee and anti-aging benefits.

[00:11:06] Nourishing snacks and spermidine.

[00:13:41] Healthy nourishing autumn soup.

[00:17:07] Exclusive discounts for listeners.

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This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/

When Should You Freeze Your Eggs? | Dr. Natalie Crawford on Timing, Testing & Family Planning Nov 17, 2025

Show notes

Is fertility really “over” at 35? In this conversation, Angela sits down with double board-certified reproductive endocrinologist Dr Natalie Crawford to unpack fertility myths, ovarian aging, egg freezing, and what women can actually do to protect both their future family and long-term health.

They get into when to seriously consider egg freezing, how many eggs women over 38 may really need, what ovarian reserve tests can (and can’t) tell you, and why supporting your metabolic health and lowering inflammation is one of the best “longevity strategies” for your ovaries. They also talk about the emotional toll of infertility and pregnancy loss, and how to ask for (and offer) the right kind of support.

WHAT YOU’LL LEARN

Why fertility isn’t “over at 35” and what really happens to egg quantity & quality

When egg freezing makes sense (and why it’s not a guaranteed insurance policy)

Ovarian reserve basics: AMH, follicle counts and what “ovarian aging” means

What to expect from an egg freezing cycle - timeline, hormones and recovery

When to stop “trying naturally” and seek a fertility workup

The emotional toll of infertility & loss, and how to get the right support

How lifestyle, inflammation and metabolic health affect ovarian aging & long-term health

Timestamps

00:00 Intro: Fertility Facts and Myths

01:57 When Should Women Start Thinking About Freezing Their Eggs?

05:57 The Role of Egg Freezing for Women Who Already Have a Child

12:11 How the Egg Freezing Process Works Step by Step

18:08 What to Expect Physically and Emotionally During Egg Freezing

21:47 Egg Freezing for Women with PCOS: Benefits and Risks

26:52 When to Seek Fertility Testing and How Long to Try Naturally

33:35 When to Move from Egg Freezing to IVF

41:26 How Age Impacts Pregnancy Success and Health Risks

46:07 The Emotional Side of Infertility and How to Find Support

52:08 Understanding and Delaying Ovarian Aging

59:00 Advice for Women on Fertility and Health Advocacy

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A BIG thank you to our sponsors who make the show possible:• Hormone Harmony - go to https://lvluphealth.com/ANGELA | Use the code ANGELA at checkout for an exclusive 15% off

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ABOUT THE GUEST

Dr Natalie Crawford is a double board-certified OB/GYN and Reproductive Endocrinology & Infertility specialist, co-founder of Fora Fertility in Austin and CEO & co-founder of Pinnacle, a leadership organisation for women in medicine. She is a leading voice on natural fertility, ovarian aging and evidence-based preconception care, hosts the popular podcast “As a Woman: Fertility, Hormones and Health” and her debut book The Fertility Formula will be published in early 2026.

🌐 Website: https://www.nataliecrawfordmd.com/

📖 Pre-order The Fertility Formula: https://www.nataliecrawfordmd.com/book

📱 Instagram / TikTok: @nataliecrawfordmd

🐦 Twitter/X: @ncrawfordmd

▶️ YouTube: https://www.youtube.com/@NatalieCrawfordMD/

🎙 Podcast: As a Woman Podcast

The Science of Red Light & Laser Therapy for Longevity: Cellular Repair, Inflammation & Neuroprotection with Forrest Smith Nov 14, 2025

Show notes

Angela is joined by special guest, Forrest Smith to discuss the fascinating world of red light therapy and its myriad benefits for health and wellness.

They delve into common myths surrounding red light therapy, clarifying its effects on skin, joint pain, and overall health. Forrest explains the science behind how red and near-infrared laser light interacts with the body, particularly in promoting collagen production, reducing inflammation, and enhancing mitochondrial function

KEY TAKEAWAYS:

Red Light Therapy and Skin Health: Red light therapy can significantly enhance collagen production and fibroblast proliferation, leading to improved skin appearance and reduced signs of aging
Joint Pain Relief: Red light therapy can effectively reduce joint pain and inflammation, particularly in conditions like osteoarthritis
Cognitive and Gut Health: The therapy has potential benefits for cognitive health by improving blood flow and reducing systemic inflammation, which is linked to neurodegenerative diseases
Fertility Enhancement: Studies have shown that red light therapy can improve fertility rates in women who have struggled to conceive, likely by reducing systemic inflammation and improving uterine conditions

TIMESTAMPS AND KEY TOPICS:

[00:09:31] Red light therapy treatment guidelines.

[00:11:17] Hair loss and light therapy.

[00:22:26] Inflammation and cardiovascular disease risk.

[00:28:51] Cardiovascular health support techniques.

[00:30:57] Nitric oxide and cardiovascular health.

[00:45:10] Joint pain relief with therapy.

[00:49:04] Water and mitochondrial energy production.

[00:52:11] Nitric oxide and muscle recovery.

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Relieve joint pain, reduce inflammation, and improve mobility with the MOVE+ is a clinically backed red light therapy device that uses LED and laser technology

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4 Pillars of Healing Your Gut Microbiome Naturally | Dr. Will Bulsiewicz Nov 10, 2025

Show notes

Why is your gut the master switch for mood, metabolism, and better sleep?

Angela sits down with gastroenterologist and New York Times bestselling author Dr. Will Bulsiewiczto unpack the gut–circadian connection, why morning light can trigger a “regularity reset,” and the four nutrition pillars that rebuild your gut barrier and lower inflammation, without a restrictive diet.

You’ll hear when fiber helps (and when it can backfire), fermented foods vs. probiotics (and why “prebiotics first” often wins), meal timing for HRV and sleep, and how to recover your microbiome after stress, jet lag, or all-nighters.

What You’ll Learn:

• How morning light and cortisol shape gut rhythm, energy & focus

• Why over half of gut microbes follow a circadian clock

• The 4 gut-healing pillars: fiber, polyphenols, healthy fats, ferments

• Best time to eat fiber for blood sugar & bowel regularity

• When fiber backfires, and how to build tolerance slowly

• Fermented foods vs. probiotics: what really improves diversity

• How late dinners spike inflammation and disrupt sleep

• Brain fog & “leaky brain” - inflammation’s hidden link

• Gut shifts in menopause, and how to ease bloating & mood dips

• Easy resistant starch hacks for stronger digestion

Timestamps:

00:00 Intro: Rapid-Fire Gut Myths Debunked

02:20 Cortisol 101: How Morning Light Sets Your Gut’s Daily Rhythm

05:10 Gut–Brain Axis Deep-Dive: Serotonin, Vagus Nerve & Mood

08:00 Morning vs. Evening Routines: Light, Meditation, Melatonin & Sleep

11:00 Jet Lag & Microbes: Why Time Zones Wreck Your Gut and Blood Sugar

15:30 Meal Timing: Night Eating, Triglycerides & Inflammation Peaks

20:50 4 Nutritional Pillars for an Anti-Inflammatory Microbiome

30:00 Fiber Targets & Safety

39:00 How Fast Can You Heal? Stress, Environment & a 4-Week Turnaround

42:10 IBD & Colon Cancer: Microbiome, Inflammation and Oral Bacteria

45:00 Artificial Sweeteners vs. Sugar: What’s Safer for Your Gut?

47:40 What is a Healthy Poop?

50:30 Brain Fog Explained: Leaky Brain, Inflammation & the BBB

53:20 Perimenopause & the Microbiome: Diet, Stress and Symptom Relief

56:10 Fermented Foods vs. Probiotics

1:08:00 Best Time of Day to Take Prebiotics

VALUABLE RESOURCES

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

• Mitopure - Supercharge your energy and upgrade your mitochondria: http://timeline.com/ANGELA | Enter code ANGELA to save 10%• Hormone Harmony - go to https://lvluphealth.com/ANGELA | Use the code ANGELA at checkout for an exclusive 15% off

ABOUT THE GUEST

Dr. Will Bulsiewicz is a board-certified gastroenterologist and New York Times bestselling author focused on evidence-based, fiber-forward nutrition and microbiome health. His forthcoming book Plant Powered Plus (January release) maps an anti-inflammatory blueprint to repair the gut barrier and rebalance the immune system. He is also the founder and formulator behind 38TERA®’s Daily Microbiome Nutrition - a prebiotic blend of fibers, resistant starches, and polyphenols.

🌐 Website: https://theguthealthmd.com/

📖 Pre-Order Plant Powered Plus: https://theguthealthmd.com/plantpoweredplus/

📰 Newsletter: https://app.theguthealthmd.com/checkout/tghmd-collective-membership-1

🌐 38TERA®: https://38tera.com/

📱 Instagram: https://www.instagram.com/theguthealthmd/

You’re Probably Training Wrong | Dr. Stacy Sims on How Women 40+ Should Measure Intensity Nov 07, 2025

Show notes

Dive into the science of training intensity with Stacy Sims, who’s here to explain why the RPE scale (Rate of Perceived Exertion) is your most reliable metric, and how concepts like "moderate exercise" can be misleading.

You’ll learn how to effectively use stress to build fitness and the importance of a foundational base before pursuing maximum-effort workouts

KEY TAKEAWAYS:

RPE is Key: The Rate of Perceived Exertion (RPE) scale is an essential tool for measuring how hard your body is working. A "10 out of 10" effort is when you are physically stopped and "literally can't do anything more" (the "vomit scale").
The Vague "Moderate": "Moderate intensity" is a general guideline for the public, often representing a "gray zone" that may not optimise results for people with a training history.
Foundation First: Building a base of fitness is crucial, especially as you age, before engaging in high-intensity work, as pushing too hard too soon can reveal underlying health issues.
The Power of Stress: Movement is medicine, and the body requires stress (like high-intensity bursts) to adapt and survive well, pushing it out of its comfortable, algorithmically flat existence.

TIMESTAMPS AND KEY TOPICS:

Defining the RPE Scale (0-10) for Workouts 4:32 - 6:01

Pacing and Intensity for 4-Minute Intervals 6:01 - 6:53

Clarifying "Moderate Intensity" Exercise 7:06 - 8:05

High-Intensity Training and Health Screening 10:49 - 12:47

VALUABLE RESOURCES

⁠Click here⁠ for discounts on all the products I personally use and recommend

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

Podcast Exclusive Discount on Carol Bike with code ANGELA

ABOUT THE HOST

CONTACT DETAILS