High Performance Health

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Full EP 351 Dr Sara Gottfried (Part 2): Trauma, Autoimmunity & Inner Healing https://lnk.to/EP351

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

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/

The Hidden Hormone That Shapes Your Mood, Energy & Resilience | Sarah Hill Oct 27, 2025

Show notes

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/

How to Future-Proof Your Brain: Preventing Dementia and Boosting Performance Oct 24, 2025

Show notes

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

⁠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

CONTACT DETAILS

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

The 5-Minute Workout That Boosts VO₂ Max, Brain Health & Longevity | Ulrich Dempfle Oct 19, 2025

Show notes

In this episode, Angela sits down with Ulrich Dempfle, co-founder and CEO of CAROL Bike, to uncover the science and innovation behind one of the most time-efficient ways to boost VO₂ max, metabolic health, and brain function.

Ulrich explains why VO₂ max is the most important marker for longevity, how it declines without training, and how short, AI-guided REHIT sprints boost mitochondria, BDNF (brain-derived neurotrophic factor), and cardiovascular fitness in just minutes.

He also breaks down how Reduced-Exertion High-Intensity Interval Training (REHIT) works, why traditional zone 2 training doesn’t work for everyone, and how gamification and real-time performance data make staying consistent easier than ever.

What You’ll Learn:

Why VO₂ max is the strongest predictor of health and longevity
How REHIT delivers major fitness gains in just minutes
Why zone 2 training doesn’t work for everyone
How short, AI-guided sprints boost mitochondria and brain function
Metabolic and cognitive benefits of REHIT
How CAROL Bike personalises training to maximise VO₂ max

TIMESTAMPS

00:00 Intro & The Importance of VO₂ Max

01:00 How VO₂ Max Declines and Why It Matters

04:22 Zone 2 Training Myths & Non-Responders

09:09 Mitochondria 101: Density vs. Efficiency

12:00 The Science Behind REHIT & CAROL Bike

19:09 Gamification, Dopamine & Workout Adherence

22:02 Lactate, BDNF & Brain Health Benefits

26:04 Insulin Sensitivity & Metabolic Effects

30:17 Efficient Weekly Training Structure

34:51 Afterburn Effect & Fat Oxidation Misconceptions

45:00 VO₂ Max Testing & Fitness Score Tracking

52:00 Peer-Reviewed Research & AI Personalisation

57:30 Real-World VO₂ Max Improvements

1:01:00 How to Get Started & Special Listener Offer

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:

Exclusive discount for podcast listeners on Carol Bike - the bike that gets you fittest the fastest - click here WWW.CAROLBIKE.COM and use code ANGELA
Hormone Harmony - go to LVLUPHEALTH.COM/ANGELA and use the code ANGELA at checkout for an exclusive 15% off

ABOUT THE GUEST

Ulrich Dempfle is the CEO and co-founder of CAROL Bike, the world’s first Reduced Exertion HIIT (REHIT) exercise bike. Originally trained as a mechanical engineer in Germany, Ulrich began his career in the automotive industry before moving to the UK to pioneer AI in healthcare systems.

After discovering REHIT through a BBC documentary, he partnered with leading exercise scientists to bring this lab-based protocol to the public. Today, Ulrich leads CAROL’s product development, combining science, data, and technology to deliver the most time-efficient cardio workout.

CAROL website: https://carolbike.com/
Find CAROL Bike on all platforms @theCAROLbike

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.

Bitesize: The Science of Brown Fat: How to Boost Your Metabolism, Burn Visceral Fat, and Improve Longevity with Dr. William Li Oct 17, 2025

Show notes

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

⁠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

CONTACT DETAILS

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

Creatine for Women Over 35: The Secret to Energy, Strength & Mood Oct 13, 2025

Show notes

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 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

This Podcast has been brought to you by Disruptive Media – disruptivemedia.co.uk

Dave Asprey: How Your Biology Controls Your Mind & Mood Oct 10, 2025

Show notes

Angela welcomes special guest, Dave Asprey, founder of the biohacking movement, on how unseen, pre-conscious processes in your body, particularly within the mitochondria, dictate your energy, reactions, and susceptibility to emotional triggers.

Dave also explains why your body's initial operating system, driven by primal needs—fear, food, and fertility—influences your choices and emotional states before your conscious mind intervenes.

KEY TAKEAWAYS:

Pre-Conscious Body Decisions: Your body, specifically the mitochondria, processes reality and decides your emotional response within a one-third of a second 'censorship window'
The Five F-Words of the Body's Operating System: The body's primal decisions are based on five priorities: Fear (run away from danger), Food (eat everything), Fertility (reproduce), Friend (support community), and Forgiveness (evolution and emotional editing).
Suffering as a Choice: People will unconsciously continue patterns of suffering until the pain is great enough to overcome their internal resistance and they actively choose to change
Forgiveness as an Altered State: True forgiveness is a measurable, physiological process that happens in the body, which involves finding gratitude for a small positive outcome from a negative event

TIMESTAMPS AND KEY TOPICS:

01:06: EMF exposure and its impact on energy, hormones, and recovery.

04:09: The concept of triggers as a 'loaded gun'.

12:53: Explanation of the body's 'censorship window' and the five F-words

23:44: Health and financial challenges

29:10: The scientific difference between loud, reactive Fear and quiet, faster Intuition

VALUABLE RESOURCES

https://daveasprey.com/

⁠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:

Defender Shield - go to ⁠DEFENDERSHIELD.COM/ANGELA⁠ and use the code ANGELA at checkout for an exclusive 10% off

Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10%

QUANTUM UPGRADE - Go to quantumupgrade.io and use code ANGELA15 to get your 15 day free trial. No credit card required

ABOUT THE GUEST

Dave Asprey is the founder of Bulletproof Coffee, The Bulletproof Diet, and the biohacking movement. He is a four-time NYT bestselling author, the author of the recent USA Today Best-Seller, Heavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace, the CEO of Upgrade Labs and hosts "The Human Upgrade" podcast

ABOUT THE HOST

CONTACT DETAILS

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

Training for Longevity & Hormonal Balance | Dr. Stacy Sims on Women’s Health Oct 05, 2025

Show notes

In this episode, Dr. Stacy Sims returns for her fourth appearance on the podcast to share her latest insights into women’s health, performance, and longevity. She clears up common misconceptions about aging and fitness, emphasizing the importance of foundational practices - sleep, nutrition, and consistent training - over chasing advanced supplements or quick fixes.

Dr. Sims highlights the gender differences in exercise research, explains why women need tailored approaches to training, and explores how HIIT, resistance workouts, and structured year-round plans can transform strength and resilience. The discussion also covers gut health, menopause hormone therapy, protein timing, and strategies to keep young girls engaged in sports.

KEY TAKEAWAYS

Start with the basics – Sleep, nutrition, and consistency matter most for longevity.
Female-specific research – Women need health and fitness strategies rooted in their physiology.
Tailored training – HIIT, resistance, and recovery should shift with life stages.
Hormonal health – Perimenopause and menopause impact performance and should be understood.
Gut & supplements – Creatine, glutamine, and nutrition can support muscle, energy, and digestion.

TIMESTAMPS & KEY TOPICS

00:00 Longevity Misconceptions in Women’s Health

02:29 Exercise & Aging: Male vs. Female Data Differences

09:26 Optimizing Workouts for Different Life Stages

14:29 Structuring Year-Round Training Plans

20:22 High-Intensity Interval Training (HIIT) for Women

29:07 Heart Rate Zones, Wearables & Smart Tracking

40:13 Medical Considerations in High-Intensity Training

47:46 Morning vs. Evening Workouts

48:50 Caffeine’s Role in Fat Loss & Performance

50:41 Gut Health, Nutrition & Glutamine

55:08 Menopause Hormone Therapy

58:53 Creatine & Bloating Myths

01:03:23 Protein Timing for Muscle Mass

01:14:18 Supporting Young Girls in Sports

01:23:16 Final Insights & Projects

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:

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 GUEST

Dr. Stacy Sims is an exercise physiologist and nutrition scientist known globally for her pioneering 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 working with their physiology.

Website & Newsletter: www.drstacysims.com

Facebook: facebook.com/drstacysims

Instagram: instagram.com/drstacysims

ABOUT THE HOST

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

This Podcast has been brought to you by Disruptive Media – disruptivemedia.co.uk

Bitesize: Peter Crone | Stop Self-Sabotage with Radical Acceptance Oct 03, 2025

Show notes

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

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

Link to full episode

ABOUT THE HOST

CONTACT DETAILS