High Performance Health

Latest Episodes:

How to Improve Mitochondria After 40: Zone 2, Sprints, and What Actually Works | Brad Currier, PhD Jun 01, 2026

Show notes

You're training consistently, eating well, sleeping as best you can and yet the energy isn't there, recovery is taking longer, and something just feels off.

Brad Currier, one of the leading researchers in mitochondrial science, gets into why mitochondrial decline is the hidden driver behind low energy, slower recovery, and reduced muscle performance in women over 40 and what the latest clinical research shows you can actually do about it. If you want to train hard, recover well, and feel genuinely energetic into your 40s and beyond, this one is worth your full attention.

WHAT YOU’LL LEARN

• Why mitochondria decline with age and what it means for energy and recovery after 40
• What mitophagy is and why most active women in their 40s should know this
• How urolithin A triggers mitophagy and what the clinical data actually shows
• What rep range builds strength and longevity for women in their 40s
• How exercise improves skin health and collagen from the inside out

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/

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

• Timeline - Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age.

👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ABOUT THE GUEST

Brad Currier, PhD, is a Senior Clinical Scientist at Timeline and completed his PhD at McMaster University, where his background as an elite athlete led him into muscle physiology and performance nutrition research. He co-authored the new ACSM resistance training guidelines and leads clinical trials on urolithin A and mitochondrial health. His work sits at the intersection of cellular science and real-world performance, helping active women understand why energy, recovery, and muscle function change after 40 and what the clinical evidence says they can do about it.

Instagram: https://www.instagram.com/brad_currier/

LinkedIn: https://ch.linkedin.com/in/brad-currier

The Real Reason Women Can't Lose Weight in Perimenopause, and Why HRT Doesn't Always Fix It May 29, 2026

Show notes

Navigating midlife body changes can feel like waking up in a completely different body, even when your routine hasn't changed. Around 15% of active women transition through menopause without experiencing significant weight gain, finding that standard calorie deficits and exercise still work. However, the vast majority notice that previously effective fitness and nutrition habits suddenly stop yielding results. This shift is highly associated with a changing hormonal environment—specifically decreasing estradiol and declining progesterone levels—rather than just the natural ageing process. While it seems logical that hormone replacement therapy (HRT) would be the perfect fix, the reality is much more complex. HRT yields highly variable results for body composition; it helps some lose fat, has no impact on others, and can even cause weight gain.

WHAT YOU’LL LEARN

Approximately 15% of active women navigate menopause without significant weight gain and can still successfully lose weight using standard calorie deficits.
For many women, the fitness and nutrition strategies that worked five or ten years ago become noticeably less effective during midlife.
Accelerated fat gain during menopause is heavily associated with decreasing estradiol and progesterone levels, alongside rising follicle-stimulating hormone (FSH).
Distinguishing between weight gain caused by natural ageing and weight gain caused specifically by menopause remains a complex challenge for researchers.
Hormone therapy does not offer a universal solution for weight management, with individual results varying wildly from fat loss to unexpected fat gain.

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/

A BIG thank you to our partner who makes the show possible:
• Timeline – Support your mitochondrial health and muscle strength with Mitopure®, the only clinically validated Urolithin A supplement backed by 15+ years of research. Use code ANGELA for 20% off
👉 https://www.timeline.com/promotions/exclusive-offer-for-angela-foster-s-community

Is Your Brain Fog Really Menopause? Dr. Sarah McKay Explains What the Research Says May 25, 2026

Show notes

Brain fog in perimenopause isn't inevitable decline.Brain fog in perimenopause isn't inevitable decline. It's a systems puzzle, and once you understand what's actually driving it, you can do something about it.

In this episode I'm joined by Dr. Sarah McKay, neuroscientist and author of The Women's Brain Book, and we break down the real neuroscience behind why your brain feels different in midlife, what the research actually says about HRT and brain health, and the evidence-based strategies to protect and optimise your cognitive performance.

WHAT YOU’LL LEARN

• What actually causes perimenopause brain fog (it's not just your hormones)

• How night sweats disrupt sleep architecture even when you don't fully wake up

• Why anxiety and waking at 3am are early signs of the perimenopause transition

• What the research really says about estrogen, progesterone, and testosterone on brain health

• Why the progesterone and GABA sleep claim is not what it seems

• How your career and daily habits are already shaping your long-term dementia risk

• Why your mindset about aging may be affecting your cognitive performance

• The daily framework for protecting your brain: sleep, nutrition, strength training, and stress

TIMESTAMPS:

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/

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

- MitoQ - Support your cells at the source with MitoQ NAD+ Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus

👉 https://www.mitoq.com and use code ANGELA for 10% off your first order.

ABOUT THE GUEST

Dr. Sarah McKay is a neuroscientist and author of The Women's Brain Book, a fully updated guide to the female brain across perimenopause, menopause, and midlife ageing. She has dedicated her career to helping women understand the brain science behind hormones, cognition, and brain health, cutting through the noise to give women evidence-based answers about what is actually happening in their brains and bodies at midlife.

Website: https://drsarahmckay.com/

Instagram: https://www.instagram.com/drsarahmckay/

How to Know If You Need HRT: Symptoms, Labs & What to Track in Perimenopause May 22, 2026

Show notes

Health expert and Parsley Health founder Dr. Robin Berzin joins host Angela Foster to discuss a proactive approach to managing perimenopause and menopause. Dr. Berzin emphasises the importance of listening to our bodies, tracking whole-body symptoms over time using tools like the Parsley Symptom Index, and utilising continuous blood work to catch early hormonal shifts before standard symptoms like hot flashes begin.

WHAT YOU’LL LEARN

How to actively listen to your body and identify early, subtle signs of perimenopause before major symptoms like hot flashes even begin.
How tracking whole-body symptoms and blood work over time reveals personalised hormonal trends that one-off lab tests completely miss.
How optimising sleep consistency and monitoring heart rate variability (HRV) with wearables can lower your biological age and improve stress resilience.
How a personalised combination of proactive lifestyle tracking, lab data, and tailored hormone therapies can naturally regulate your metabolism, mood, and energy levels.

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/

Liz Earle: How to Age Backwards (Light, Water, and Mitochondria for Women in Midlife) May 17, 2026

Show notes

What if the key to looking and feeling 20 years younger wasn't another supplement stack, but something you could get for free, starting tomorrow morning?

Liz Earle's biological age is over 20 years younger than her chronological age, and in this episode she breaks down exactly why. It comes down to three things most women in their 40s and 50s have never considered: circadian rhythm and the light you are exposed to, the water you are drinking, and the energy your cells are actually running on. If you are feeling tired, foggy, or like your body is aging faster than it should, this episode will change how you see your daily environment.

WHAT YOU’LL LEARN

• Why morning light fixes low energy, poor sleep, and hormone imbalance after 40

How indoor LED lighting damages your mitochondria and the simple swap that reverses it

• Why sunscreen may be blocking the vitamin D and nitric oxide you need after menopause

• How tap water disrupts hormones and energy and what to drink instead

• What EZ water is and why it matters for mitochondrial energy and aging after 40

• Why mineral deficiency causes fatigue and brain fog in perimenopause

• How grounding and circadian light slow visible aging from the inside out

TIMESTAMPS:

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/

A BIG thank you to our sponsors who make 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

👉 Get 20% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

👉 Liz Earle’s new book, How to Age: Supercharge Your Health and Feel Better Than Ever If not please use this https://amzn.to/4wCbux2

ABOUT THE GUEST

Liz Earle, MBE, is a bestselling author, wellness pioneer, and one of the UK's most trusted voices on healthy aging for women. With nearly 40 years in the wellness space, she specialises in the science of longevity, circadian biology, skin health, and mitochondrial nutrition. Her latest book How to Age explores how light, water, and cellular energy determine how well women age after 40 and beyond.

Website: https://www.lizearle.com

Instagram: https://www.instagram.com/lizearleme/?hl=en

YouTube: https://www.youtube.com/c/lizearlewellbeing

Why is belly fat so common in midlife? Perimenopause, Cortisol, and Hormones May 15, 2026

Show notes

Angela presents a bitesize episode inn which she explores the physiological changes behind midlife weight gain, focusing on the role of cortisol and the hormonal shifts occurring during perimenopause.

They highlight how the decline and fluctuation of oestrogen and progesterone lead to a redistribution of body fat from the hips and thighs to the abdominal area, as the body transitions out of its fertile state

WHAT YOU’LL LEARN

Hormonal Fat Redistribution: During perimenopause, declining oestrogen levels signal the body to shift fat storage from fertile areas like the hips and thighs to the abdomen.
Muscle Mass and Metabolism: Loss of lean muscle mass in midlife significantly slows metabolism, as muscle is a primary "metabolic organ" that consumes glucose and fat for energy.
The Importance of Protein: Prioritising high protein intake and sufficient calories is essential for building and maintaining muscle, especially as it becomes harder to do so during perimenopause.
GLP-1 Considerations: While GLP-1 medications can aid weight loss, they often suppress appetite so significantly that meeting necessary protein requirements for muscle preservation becomes a major challenge.

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 Perimenopause Compound 80% of Western Women Can't Make (Belly Fat, Brain Fog) | Siobhan Mitchell May 11, 2026

Show notes

If you are eating well, exercising, and still gaining belly fat, losing mental sharpness, and waking up exhausted, your mitochondria are likely the missing piece. This is not a willpower problem. It is a cellular energy problem, and it starts earlier than most doctors will tell you.

In this episode, I sit down with Siobhan Mitchell, neuroscientist and mitochondrial health researcher, to explore how oestrogen loss disrupts mitochondrial function and why your gut microbiome plays a bigger role in oestrogen recycling than most women realise. We also cover S-Equol and why it is one of the most powerful compounds for perimenopause belly fat, brain fog, and night sweats. If you are looking for real answers on why your body feels different in your 40s and what you can actually do about it, this episode is for you.

WHAT YOU’LL LEARN

• Why belly fat shifts to your middle during perimenopause

• How the estrobolome recycles estrogen through your gut microbiome

• What S-Equol is and how it reduces brain fog, belly fat, and night sweats

• The difference between estrogen alpha and beta receptors and why it matters

• Why estrogen loss causes joint pain and frozen shoulder in perimenopause

• How NAD+ decline affects your energy and mitochondrial function after 40

• How chromium helps with blood sugar spikes and food cravings in perimenopause

TIMESTAMPS:

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/

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

• MitoQ - Support your cells at the source with MitoQ NAD Plus Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus

👉 https://www.mitoq.com and use code ANGELA for 10% off your first order.

ABOUT THE GUEST

Dr. Siobhan Mitchell is Chief Scientific Officer at MitoQ and holds a PhD in neuroscience with a postdoctoral fellowship in brain ageing from the University of Washington. She specialises in mitochondrial health and healthy ageing, with a particular focus on how estrogen loss affects cellular energy, metabolism, and brain function in women during perimenopause and beyond.

LinkedIn: https://www.linkedin.com/in/ellen-s-mitchell

WHAT YOU’LL LEARN

• Why belly fat shifts to your middle during perimenopause

• How the estrobolome recycles estrogen through your gut microbiome

• What S-Equol is and how it reduces brain fog, belly fat, and night sweats

• The difference between estrogen alpha and beta receptors and why it matters

• Why estrogen loss causes joint pain and frozen shoulder in perimenopause

• How NAD+ decline affects your energy and mitochondrial function after 40

• How chromium helps with blood sugar spikes and food cravings in perimenopause

TIMESTAMPS:

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/

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

• MitoQ - Support your cells at the source with MitoQ NAD Plus Dual Action, designed to boost NAD levels and help your cells actually use them for steady energy and sharper focus

👉 https://www.mitoq.com and use code ANGELA for 10% off your first order.

ABOUT THE GUEST

LinkedIn: https://www.linkedin.com/in/ellen-s-mitchell

The Real Reason Perimenopausal Women Can't Lose Belly Fat (It's Not What You Think) May 08, 2026

Show notes

Why does belly fat suddenly increase in perimenopause, even when you’re eating well and exercising? In this episode, Angela Foster speaks with Cynthia Thurlow about the real drivers behind midlife body composition changes, from hormones and muscle loss to stress, inflammation, and gut health.

They explore why cortisol and nervous system dysregulation play such a major role in abdominal fat storage, how the gut microbiome impacts oestrogen metabolism, and the simple strategies women can use to support metabolic health and feel more in control of their bodies again.

KEY TAKEAWAYS

Muscle loss reduces insulin sensitivity in midlife
Chronic stress increases abdominal fat storage
The gut microbiome influences oestrogen metabolism
Fibre supports hormone detoxification and inflammation reduction
Declining oestrogen impacts digestion and bile production
Gut health plays a major role in body composition
Midlife body composition changes are reversible with the right strategy

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/

Dr. Robin Berzin: Why Perimenopausal Women Start HRT Too Late and When to Actually Begin May 03, 2026

Show notes

Most women doing everything right in perimenopause still feel exhausted, foggy, and frustrated by belly fat that won't shift. This is not a willpower problem. It is an estrogen problem, and most women are being told to wait when they should be acting now.

In this episode, I sit down with Dr. Robin Berzin, founder of Parsley Health, to explore why belly fat accumulates around the middle as estrogen shifts, why 43% of ADHD diagnoses in women hit between 41 and 50, and why estrogen loss drives brain fog and dopamine decline that most doctors are missing. Dr. Berzin also makes the case for starting hormone therapy early and shares what data from 120 million women tells us about HRT, dementia risk, and long-term protection for your brain, bones, and heart.

WHAT YOU’LL LEARN

• Why brain fog gets worse in perimenopause

• The link between estrogen, dopamine, and focus after 40

• Why so many women are being diagnosed with ADHD in their 40s

• The early signs of perimenopause

• How HRT reduce the risk of dementia and Alzheimer's in women

• How low progesterone affects your sleep, skin, and mood

• How to track perimenopause symptoms and labs over time

• How magnesium helps with ADHD, anxiety, and sleep in perimenopause

• How zone two cardio and yoga improve focus and brain function after 40

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/

This episode is brought to you by Timeline.

Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* Get 10% off Mitopure when you visit http://timeline.com/ANGELA and use code ANGELA.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ABOUT THE GUEST

Dr. Robin Berzin is a functional and longevity medicine physician and founder and CEO of Parsley Health. She specialises in helping women overcome chronic conditions through personalised, root-cause medicine that addresses the underlying cause rather than managing symptoms alone.

Website: https://robinberzinmd.com/Parsley Health

https://www.parsleyhealth.com/Instagram

https://www.instagram.com/robinberzinmd/?hl=en

Why Belly Fat Gets Worse in Perimenopause (And How to Actually Shift It) | Dr. Mary Claire Haver May 01, 2026

Show notes

Dr. Mary Claire Haver, a board-certified obstetrician-gyneacologist, explores the physical and biological shifts women experience during perimenopause and menopause. She discusses the common issue of visceral belly fat and its health implications, emphasising the importance of an anti-inflammatory diet rich in fibre and whole foods over a weight-centric focus.

Dr. Haver also addresses digestive changes like bloating, linked to a shifting gut microbiome, and offers guidance on essential supplements such as Vitamin D, fibre, and creatine to support long-term health and muscle maintenance.

WHAT YOU’LL LEARN

The biological cause of belly fat: Understand how hormonal fluctuations during menopause lead to a natural shift in body composition and the accumulation of visceral fat.
How the gut microbiome changes: Discover the relationship between menopause and digestive symptoms like bloating as the gut's bacterial profile begins to shift.
Dietary strategies for hormonal health: Learn the benefits of an anti-inflammatory, plant-based diet and the specific role of fibre in managing menopausal symptoms.
The role of key supplements: Identify which supplements, like Vitamin D, magnesium, and creatine, can effectively support health goals when paired with a balanced lifestyle.

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/

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