Episodios

  • Bitesize: Why Running Might Be Wrecking Your Hormones (And What to Do Instead) | Mark Sisson

    Bitesize: Why Running Might Be Wrecking Your Hormones (And What to Do Instead) | Mark Sisson
    May 22 2025
    Angela presents a bitesize with Mark Sisson, in which they unpack the numerous health benefits of walking, emphasising its importance as a natural and effective form of exercise compared to running. The discussion highlights how the human body is designed for walking, which supports mood enhancement, digestion, and lymphatic function. Mark critiques the running boom of the past 50 years, arguing that it is unsuitable for the majority of people and often leads to injuries due to improper footwear and form KEY TAKEAWAYS The human body is designed for walking, and it offers numerous health benefits, including improved mood, digestion, and lymphatic function. Walking is a more suitable exercise for most people compared to running.The running boom has led to a misconception that running is the best form of exercise. However, it may be detrimental to health for the majority of the population, particularly those who are overweight or ill-adapted to running.Modern running shoes, designed with thick cushioning, can encourage poor running form and lead to injuries. This footwear can mask the immediate trauma of running, resulting in long-term damage to the body.Chronic running can elevate cortisol levels, a stress hormone that promotes fat storage and muscle breakdown. This can lead to undesirable changes in body composition, such as increased abdominal fat. BEST MOMENTS "The human body as a bipedal creature, we're literally designed to walk. We're designed to move." "Most people should not be running, at least as their primary focus in terms of a health or longevity strategy." "Running is catabolic, running tears down muscle tissue." "Nobody gets injured walking. Pretty much nobody gets injured walking. Running, 50% of all runners are injured every year." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community Link to full episode HERE A BIG thank you to our sponsors who make the show possible: Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. 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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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/
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    18 m
  • How to Keep Your Brain Sharp to 100—Even If You Have the Alzheimer’s Gene | Dr Dale Bredesen

    How to Keep Your Brain Sharp to 100—Even If You Have the Alzheimer’s Gene | Dr Dale Bredesen
    May 18 2025
    If you’re worried about memory loss or have a family history of Alzheimer’s, this episode is a must-listen. Angela sits down with world-renowned neurologist and author Dr. Dale Bredesen to unpack the groundbreaking science behind Alzheimer’s prevention and reversal—even if you carry the APOE4 gene. With over 30 years of research, Dr. Bredesen shares how to optimise your brain health through metabolic flexibility, inflammation control, and personalised interventions. In this powerful and deeply personal episode, Angela also opens up about her own genetic risk and experience caring for her mum with Alzheimer’s. They explore why cognitive decline is not inevitable and how Dr. Bredesen’s new book, The Ageless Brain, is putting the power back into your hands. Whether you're 35 or 75, the steps to preserve your cognition start now—and the tools have never been more accessible. KEY TAKEAWAYS: Alzheimer’s Is Preventable and Reversible: Dr. Bredesen explains how addressing root causes like inflammation, metabolic dysfunction, and toxicity can stop and even reverse cognitive decline. Perimenopause and Brain Fog: Oestrogen loss affects brain energy metabolism, making perimenopausal women more vulnerable to cognitive decline. Your Brain Runs on Supply & Demand: Cognitive health depends on supporting your brain’s high energy needs while reducing inflammatory load and toxic exposure. Check Your Cognitive Biomarkers Early: Blood markers like P-Tau217, GFAP, and A-beta42 can reveal risk decades before symptoms appear. Lifestyle = Medicine: Sleep quality, insulin sensitivity, resistance training, brain stimulation, and even stress reduction all play a critical role. GLP-1s and Alzheimer’s Risk: While popular for weight loss, these drugs may negatively impact cognition in some people—especially APOE4 homozygotes. TIMESTAMPS AND KEY TOPICS:0:00 – Introduction6:55 – How pathogens, leaky gut, and toxins trigger amyloid response13:10 – Menopause and early brain changes in women23:40 – Real stories of reversal and JudyWalks.org32:51 – Early symptoms and why doctors often miss them42:13 – Metabolic flexibility and mild ketosis explained51:30 – Creatine, BDNF and neuroplasticity58:05 – How to use The Ageless Brain as a guide1:07:20 – HRV and stress: How to raise your recovery capacity1:16:00 – Why strength training is essential with weight loss drugs1:18:20 – Final thoughts and where to find Dr. Bredesen’s work 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: Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. Brain Boost: Try Neuro Regenerate at lvluphealth.com/angela and use code ANGELA15 to save 15% ABOUT THE GUEST Dale Bredesen, M.D. is an expert in the mechanisms of neurodegenerative diseases such as Alzheimer's disease. He is a graduate of Caltech, and received his MD from Duke University Medical Center. His career has included serving as Chief Resident in Neurology at the University of California, San Francisco, and served as a NIH Postdoctoral Fellow. His faculty position included working at UCSF, UCLA, and the University of California, San Diego. He was the director of the Program on Aging at the Burnham Institute. He was the founding President and CEO of the Buck Institute. He has developed a new therapeutic approach to treating Alzheimer's disease. He is the author of The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline. Dr Dale Bredesen’s latest book: The Ageless Brain: How to Sharpen and Protect Your Mind for a Lifetime - thttps://amzn.eu/d/gdrjKQm https://www.apollohealthco.com/ https://www.instagram.com/drdalebredesen/ https://www.facebook.com/drdalebredesen/ 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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in ...
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    1 h y 8 m
  • Bitesize: Why Your Gut, Not Your Willpower is Blocking Weight Loss in Midlife | Louise Digby

    Bitesize: Why Your Gut, Not Your Willpower is Blocking Weight Loss in Midlife | Louise Digby
    May 15 2025
    In this bite-sized edition Angela and Louise Digby look into the challenges women face during perimenopause, particularly regarding weight loss, hormonal imbalances, and metabolic health. They discuss the critical role of gut health, highlighting how imbalances in gut bacteria and high toxic loads can disrupt hormones and overall well-being. The conversation also covers common nutrient insufficiencies, such as B vitamins, vitamin D, and magnesium, which can lead to symptoms like fatigue, low energy, and hair thinning. KEY TAKEAWAYS: Hormones play a crucial role in weight loss and overall health, and imbalances often stem from gut health issues, such as a lack of beneficial bacteria or poor absorption.High toxic load from environmental pollutants and chemicals can disrupt hormonal balance.Many women experience nutrient insufficiencies, particularly in B vitamins, vitamin D, and magnesium, which can affect metabolic health.Common symptoms of nutritional insufficiencies include fatigue, stubborn weight gain, changes in body fat distribution, dry hair and skin, and poor recovery from exercise, indicating compromised metabolic health.Important nutrients for maintaining healthy hair and skin include iron, selenium, lysine, zinc, and adequate protein intake. Collagen supplementation may also support hair and skin health, although individual results can vary. BEST MOMENTS "The hormones are absolutely core to it all, but your hormones are affected by so many things." "Fatigue is definitely one of the key symptoms to look out for... it can certainly be a sign of compromised metabolic health." "We see B vitamins a lot, not necessarily deficient, but we see people having a really high demand for B vitamins." "When it comes to skin, a lot of people seem to see a difference quite quickly with their skin. Hair always seems to take a fair bit longer to notice any real change." VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart 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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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/
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    17 m
  • The Creatine Masterclass: Why This One Supplement Could Change Everything for Women’s Health

    The Creatine Masterclass: Why This One Supplement Could Change Everything for Women’s Health
    May 12 2025
    What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? In this powerhouse episode, Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Darren is also the Director of Research for the Athlete Health and Performance Initiative and past Associate Dean of Graduate Studies and Research in the Faculty of Kinesiology and Health Studies. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym. Angela and Darren explore the myths, the mechanisms, and the real-world applications of creatine—especially for women navigating perimenopause, high stress, and cognitive load. Whether you’re looking to train smarter, improve memory and sleep, or simply age with more energy and resilience, this masterclass will change the way you think about creatine forever. KEY TAKEAWAYS: Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation. Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation—especially in women. Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause. Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women. Mental Health & Resilience: Early evidence shows potential benefits for depression, anxiety, and sleep quality. Safer Than You Think: Creatine does not cause kidney issues or hair loss—these myths are finally being debunked with new data. Emerging Synergies: Stacks with protein, collagen, or taurine may enhance its effects—especially for brain and recovery support. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 3:33 – Creatine’s impact on fat loss, strength, and performance in women 7:31 – Recovery, overtraining & HRV: how creatine supports your nervous system 13:31 – Creatine for mood, mental health, and inflammation 18:36 – Bone health benefits in postmenopausal women 22:03 – Muscle breakdown: why women respond differently than men 31:25 – GAA, taurine & stacks that supercharge brain performance 36:28 – Brain fog, stress & cognition: creatine’s impact on energy and focus 47:43 – Creatine and sleep: timing, dosage, and recovery benefits 52:07 – The perimenopause trifecta: mood, metabolism, and muscle 55:13 – Final verdict: What dose actually works—and is it safe? 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: Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10 ABOUT THE GUEST Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) which have practical and clinical relevance for improving properties of muscle, bone and brain health/function. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition; Nutrients; Frontiers; Advanced Exercise and Health Sciences; Scientific Reports; and Longevity and as a Scientific Advisor for AlzChem and Create. Dr. Candow is also a fellow of the International Society of Sports Nutrition and a Canadian Society for Exercise Physiology-Clinical Exercise Physiologist. Darren G. Candow, PhD | CSEP-CEP | FISSN Professor Director-Aging Muscle and Bone Health Laboratory Director of Research-Athlete Health and Performance Initiative Faculty of Kinesiology & Health Studies University of Regina Google Scholar: https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate Instagram: https://www.instagram.com/dr.darrencandow/?hl=en ABOUT THE HOST ...
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    1 h y 10 m
  • Bitesize Biohack: How This Single Mom Reverse Her Biological Age on a Budget | Julie Gibson Clark

    Bitesize Biohack: How This Single Mom Reverse Her Biological Age on a Budget | Julie Gibson Clark
    May 8 2025
    In this bite-sized but powerful episode of High Performance Health, I sit down with the incredible Julie Gibson Clark—named one of the slowest-aging women alive—to talk about tuning into your body, spotting subtle hormone imbalances, and how a fibroid diagnosis challenged everything she thought she knew about her health. We also dive into her vibrant food-as-medicine approach, including how she eats over a pound of vegetables a day (yes, really!) and how she turned food prep into a soulful, grounding practice. If you’re in perimenopause or managing hormone therapy, this is 10 minutes of wisdom you don’t want to miss. KEY TAKEAWAYS: Unexpected Fibroid: Julie shares how she caught it early by tuning into her body—not lab results. Beyond the Dutch Test: Why you need saliva, blood, and urine to see the full hormone picture. Estrogen Dominance Clues: Subtle signs can be missed without expert support. Don’t DIY HRT: The risk of “stacking” hormones without proper testing. Food as Connection: Julie’s approach to prepping beautiful veggie bowls. A Pound a Day: Why and how she gets 500g of vegetables into her daily routine. TIMESTAMPS AND KEY TOPICS:00:00 – Julie’s veggie-loaded morning routine 02:10 – Why cooked greens matter for hormone health 03:00 – Discovering a fibroid despite ‘clean’ test results 04:15 – Why Julie now uses blood, saliva & urine tests 05:30 – The dangers of estrogen dominance 06:25 – HRT dosing mistakes and tuning into stress 07:40 – How Julie preps veggies weekly with design flair 09:00 – Why eating the rainbow is her grounding ritual VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart Click here to hear the full episode featuring Julie Gibson 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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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/
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    15 m
  • The One Tiny Shift Changes Everything: How to Rewire Your Habits Without Willpower | Anne Laure Le Cunff

    The One Tiny Shift Changes Everything: How to Rewire Your Habits Without Willpower | Anne Laure Le Cunff
    May 4 2025
    What if the key to lasting behavior change, personal growth, and feeling more confident wasn't about setting epic goals—but running tiny experiments? In this mind-expanding episode, Angela sits down with Anne-Laure Le Cunff—founder of Ness Labs and author of Tiny Experiments—to explore how small tests rooted in curiosity can lead to powerful transformations in every area of your life. From alcohol-free living to productivity hacks, sleep rhythms, and navigating health advice in the age of information overwhelm, this conversation will shift your perspective on goal-setting and self-optimization. Anne-Laure shares why most people get stuck trying to rationalize decisions instead of following data from their own lived experience—and how becoming an “agent of change” helps us reclaim control in an ever-changing world. KEY TAKEAWAYS: The Problem with Pros & Cons Lists: We often use them to justify decisions we've already made rather than explore truth objectively. How to Run Tiny Experiments: Focus on curiosity, one measurable variable, and a fixed timeframe to discover what truly works for you. Why Habit Challenges Often Fail: Without curiosity and internal motivation, behavior doesn’t shift—experimentation creates sustainable change. The Plus-Minus-Next Framework: A simple self-reflection tool to assess what’s working, what’s not, and what to try next—without judgment. Letting Go of Epic Goals: Big dreams can be paralyzing—often, purpose and passion emerge through action, not planning. Becoming Your Own Scientist: Whether it’s a new supplement, workout time, or meditation habit, take charge with your own data-informed experiments. TIMESTAMPS AND KEY TOPICS 00:00 – Introduction 04:30 – Angela’s alcohol experiment and how it evolved into 1000+ days 08:45 – What defines a “tiny experiment” and why it’s powerful 16:10 – Internal vs external signals as better decision-making tools 20:55 – How to track experiments without high-tech tools 25:10 – The importance of a stable environment during experimentation 28:30 – Tiny experiments for productivity and writing routines 34:00 – Daily vs weekly reflection and when to stop tracking 43:45 – The trap of “epic dreams” and how real purpose evolves 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: Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15% LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela ABOUT THE GUEST Anne-Laure Le Cunff is an award-winning neuroscientist and entrepreneur. She is the founder of Ness Labs, where her weekly newsletter is read by more than 100,000 curious minds. Her research at King’s College London focuses on the psychology and neuroscience of lifelong learning, curiosity, and adaptability. Her book, Tiny Experiments, is a transformative guide for living a more experimental life, turning uncertainty into curiosity, and carving a path of self-discovery. Previously, she worked at Google as an executive on digital health projects. Her work has been featured in Rolling Stone, Forbes, Financial Times, WIRED, and more. 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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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 ...
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    55 m
  • How Stress and Missing Nutrients Impact Women's Blood Glucose Control and Metabolic Health

    How Stress and Missing Nutrients Impact Women's Blood Glucose Control and Metabolic Health
    May 1 2025
    What if the key to balancing your blood sugar, boosting energy, and easing hormonal symptoms wasn’t just about cutting carbs—but about nourishing your nervous system and replenishing overlooked nutrients? In this deeply insightful episode, I sit down with Lara Briden, renowned naturopathic doctor and author of The Period Repair Manual and Hormone Repair Manual, to unpack the profound connection between stress, metabolic health, and the autonomic nervous system. Together, we explore why stress management is non-negotiable for women—especially during perimenopause—and how five often-missing metabolic nutrients can be game-changers for insulin sensitivity, sleep, mood, and hormone function. If you've been feeling overwhelmed, foggy, or just not yourself lately, this episode might hold the answers your body’s been asking for. KEY TAKEAWAYS: The Autonomic Nervous System Drives MetabolismLara explains how stress alters blood sugar, hunger, and hormone regulation by disrupting the balance of your sympathetic and parasympathetic systems. HRV as a Metabolic Health MarkerHeart Rate Variability (HRV) isn’t just about recovery—it’s a dynamic indicator of nervous system health and metabolic resilience. The “Lara Briden Stack” of Metabolic NutrientsDiscover Lara’s top 5: magnesium, taurine, choline, inositol, and glycine—nutrients often missing in modern diets but essential for metabolic balance. Inositol for Insulin Resistance and SleepThis unsung hero supports blood sugar regulation, neurotransmitter balance, and sleep quality—especially helpful in PCOS and perimenopause. Glycine: Gentle Yet PowerfulGlycine calms the nervous system, supports detox, and helps improve tolerance to other supplements—making it a safe entry point for sensitive individuals. Berberine vs. MetforminBerberine’s gut-health benefits and insulin-sensitizing effects are comparable to metformin—but Lara advises caution due to potential medication interactions. TIMESTAMPS AND KEY TOPICS: 00:00 – Introduction 00:41 – Nervous system’s role in metabolism 02:35 – HRV tracking and daily stress load 03:13 – Ovulation as a metabolic health marker 05:25 – 5 key missing nutrients for women 07:41 – How to dose inositol for results 08:33 – Glycine for calming and detox support 10:39 – How berberine supports gut and glucose 11:33 – The Lara Briden Stack for perimenopause VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: Sign up to my Fresh Start Newsletter: Start your week feeling in control with one simple, science-backed step for your hormones, health and longevity—get your free weekly fresh start at angelafoster.me/freshstart 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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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.
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    15 m
  • How to Reverse Biological Age, Balance Hormones & Slow Down Ageing—The Power of Glycans for Women’s Health | Nikolina Lauc

    How to Reverse Biological Age, Balance Hormones & Slow Down Ageing—The Power of Glycans for Women’s Health | Nikolina Lauc
    Apr 27 2025
    What if you could measure how fast your immune system is ageing—and actually reverse it? In this groundbreaking episode, I sit down with Nikolina Lauc, CEO and co-founder of GlycanAge, to unpack the science behind one of the most accurate biological age tests available today. We explore how lifestyle, hormones, and stress directly impact your biological age—and how you can use cutting-edge science to turn back the clock. You'll discover how oestrogen therapy, moderate exercise, and even small tweaks like swapping HIIT for yoga could potentially lower your biological age by up to 15 years. Plus, I share my personal GlycanAge results and the exact changes I'm making to optimise my health span. If you’re serious about proactive, data-driven health, this is a must-listen! KEY TAKEAWAYS: Glycans as Aging Markers: Glycans reflect the state of your immune system and offer early warning signs for chronic disease years before symptoms appear. Men vs Women’s Aging Patterns: Women experience a rapid biological ageing spike during perimenopause and menopause linked to oestrogen decline. Impact of Stress on Aging: Chronic psychological stress can accelerate biological ageing by up to 15 years—more than menopause itself. Hormone Therapy Benefits: Starting oestrogen therapy around menopause can lower biological age by up to 10 years and reduce all-cause mortality by 40%. Exercise Personalisation Matters: Moderate exercise supports longevity, but overtraining—especially in women—can accelerate ageing. Lifestyle Tweaks Make a Big Difference: Small changes, like replacing high-intensity workouts with yoga, reduced one client's biological age by 15 years in 12 weeks. Supplements and GlycanAge: NAD+ boosters and omega-3 enriched foods show promising effects, but personalised interventions work best. TIMESTAMPS AND KEY TOPICS: 1:26 - What are glycans and how they influence ageing 5:23 - Glycans vs telomere and epigenetic tests (accuracy differences) 10:57 - Problems with biological age testing noise 14:41 - The role of hormones in biological ageing 18:30 - How fast lifestyle changes can impact your biological age 22:57 - Why fasting and overtraining may hurt women’s health 27:11 - Personalising exercise to slow ageing 34:00 - Case study: How swapping HIIT for yoga reversed 15 years of biological ageing 40:18 - Angela’s personal GlycanAge test results 48:07 - How often you should test and what to change first 53:06 - The connection between sleep and your immune age 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: Supercharge your energy and upgrade your mitochondria with Mitopure - go to timeline.com/angela and enter code ANGELA to save 10% Target 9 out of the 12 Hallmarks of Aging with Oxford Healthspan Primeadine - and use code ANGELA to save 15% Test your biological age and gain powerful insights into your longevity and health at www.glycanage.com - use code ANGELA15 for your exclusive listener discount Come join us inside the High Performance Health Collective—your space to learn how to work with your female physiology to live longer, stronger, and more energised—with a bonus peek into my private biological age consult to show you exactly how I’m reversing the clock - angelafosterperformance.com/hph-collective 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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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 ...
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