Afleveringen
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If you've been told that menopause means muscle loss, weight gain, and declining strength are inevitable, the science says otherwise.
In this episode, world-renowned strength scientist Dr. Eric Helms explains what actually drives body composition changes during perimenopause and menopause and why progressive strength training, good sleep, and consistent nutrition matter far more than chasing the latest social media trends.
WHAT YOU'LL LEARN
Why sleep disruption during perimenopause may be the biggest hidden driver of fat gain, poor recovery, and stalled progress
Why progressive overload not lifting the heaviest weights possible is the key to building muscle and protecting bone health
Whether women really need to train with heavy 5x5 programs or if moderate weights and higher reps work just as well
How many sets, reps, and weekly training sessions are actually needed to build muscle after 40
Why muscle building should take priority over endless fat-loss cycles if you want to improve your shape and body composition
The biggest myths about training timing, fasted workouts, cortisol, and "optimal" exercise routines
How much cardio you really need for longevity, metabolic health, and body composition
Whether women can build significant muscle in their 40s, 50s, and beyond even if they've never lifted weights before
What the evidence actually says about menopause hormone therapy (HRT), testosterone therapy, muscle growth, and body composition
How much protein you really need for muscle growth, fat loss, and healthy ageing and why total daily intake matters more than perfect meal timing
Whether collagen supplements truly improve connective tissue and skin health according to the latest research
TIMESTAMPS
00:00 Why body composition changes during perimenopause00:31 What's really happening physiologically during menopause01:10 Why sleep becomes the biggest factor affecting results03:25 How poor sleep impacts muscle gain and fat loss06:20 Bloating, water retention, and hormonal changes explained08:55 The biggest mistakes women make during menopause11:20 Why resistance training is the most important intervention16:50 Do women really need to lift heavy?22:30 How to build muscle and improve body shape after 4026:30 The ideal rep ranges, training intensity, and volume30:57 How much training is actually enough?37:56 Cardio for longevity, health, and body composition42:53 Can women still achieve incredible results in their 40s and 50s?49:00 The truth about hormone replacement therapy and testosterone54:35 Protein recommendations explained01:06:00 Does collagen actually work?01:09:18 Final takeaways
A BIG thank you to our sponsors who make the show possible:
👉Timeline. Support your mitochondrial health with 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 ANGELALA.
VALUABLE RESOURCES
• Follow Dr. Eric Helms on Instagram:👉 https://www.instagram.com/helms3dmj/
• MASS Research Review👉 https://massresearchreview.com/
• Muscle & Strength Pyramid Books👉 https://muscleandstrengthpyramids.com/
ABOUT THE GUEST
Dr. Eric Helms is a coach, athlete, researcher, author, and educator specialising in strength training, muscle hypertrophy, body composition, and sports nutrition. He holds a PhD in strength and conditioning, is Chief Science Officer at 3DMJ, co-founder of MASS Research Review, and co-author of the internationally acclaimed Muscle & Strength Pyramid books. Widely regarded as one of the world's leading evidence-based voices in physique and performance science, Eric has spent more than two decades coaching athletes and translating research into practical strategies that help people build muscle, improve performance, and optimise long-term health.
Want to go deeper? Start here:
💌 Fresh Start Mondays NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity—joined by 25,000+ women worldwide.👉 https://angelafosterperformance.com/
🌸 The 21-Day Hormone ResetDoing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.👉 https://www.highperformance-health.com/
🥗 The Ultimate Guide to Creatine for Women👉 https://academy.angelafosterperformance.com/
⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause👉 https://academy.angelafosterperformance.com/
👩💼 About Angela Foster
Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance.
Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health.
If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it.
Follow Angela for daily health and performance tips:
Instagram: @angelasfoster
Facebook: @AngelaFosterPerformance -
In this Bitesize episode, we revisit a key conversation on why resistance training and fat loss need to be treated as two separate goals — and why blending them usually backfires. This short-form cut pulls together the core science on training for muscle/strength versus training for calorie burn, why "lifting to near failure" matters more than the weight on the bar, and a practical progression toward an unassisted pull-up. It also revisits the protein research: why menopausal women are commonly deficient, and how simply increasing protein intake can drive meaningful fat loss and lean mass gains — no calorie-cutting required.
WHAT YOU'LL LEARN
Why lifting heavy, moderate, or light doesn't matter for muscle growth — but matters enormously for building strength
How to structure your resistance training if your goal is to build or maintain muscle versus increase strength
Why treating your lifting sessions as a "calorie-burning workout" can undermine both your strength and muscle-building results
A practical progression (band-assisted reps, then eccentric lowering) for working toward an unassisted pull-up
Why menopausal-aged women are commonly deficient in protein, and what happens when protein intake alone is increased
The optimal protein target (1.6g/kg or ~0.75g/lb of body weight per day) for maximizing lean mass and fat loss
Where protein intake starts to hit diminishing returns
KEY TAKEAWAYS
Separate Your Training Goals: Muscle growth responds to sets taken near failure regardless of load; strength gains require heavier weights. Combining strength/muscle work with calorie-burning goals in the same session tends to produce lower-quality training on both fronts.
Progression Over Perfection for Pull-Ups: Band-assisted reps followed by slow eccentric (lowering) practice is an effective, movement-specific path to an unassisted pull-up — though the strength requires ongoing maintenance to keep.
Protein Is an Underused Lever: Many menopausal-aged women fall well below optimal protein intake (studies cite averages around 70g/day). Increasing protein alone — without cutting calories — has been shown to reduce body fat and increase lean mass.
Diminishing Returns Above ~0.75g/lb: Protein benefits continue to accrue above the optimal threshold but with steadily smaller returns, so hitting "close enough" still delivers most of the benefit.
BEST MOMENTS
"Lifting heavy or light really doesn't matter if you're trying to build muscle... it does matter if you're trying to increase strength."
"As soon as we start looking at our lifting programs as a way to burn more calories... that's when we start to say, 'I'm going to lift for two hours.' And those sets usually tend not to be very high quality."
"The act of increasing protein resulted in a significant gain of lean mass and a significant loss of body fat."
This episode is brought to you by Calocurb a natural appetite control supplement that helps you feel fuller, longer, without the jitters or crash of stimulant-based options. Head to calocurb.com/angela and use code ANGELA for 10% off your order.
Follow Calocurb:
Website: Calocurb.com
Instagram: @calocurb
YouTube: Calocurb
LinkedIn: Calocurb -
Zijn er afleveringen die ontbreken?
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Sarah Kennedy of Calocurb explains why food noise spikes in perimenopause: falling estrogen raises cravings while the hindbrain overrides forebrain willpower under stress or poor sleep. She contrasts natural appetite hormones (GLP-1, GIP, CCK, PYY) with pharmaceutical GLP-1 agonists, which run at roughly 3,000% physiological levels versus the body's natural 300% rise - explaining rebound hunger after stopping injectables. Calocurb, a hops-derived bitter compound, stimulates a 600% natural hormone rise for an 18% average calorie reduction.
WHAT YOU'LL LEARN
Why food noise isn't a willpower problem, and what's actually happening in your hindbrain versus your forebrain when cravings take over
How declining estrogen in perimenopause changes your calorie needs even as cravings increase
What GLP-1, GIP, CCK, and PYY actually do in your body, and how they differ from each other
How pharmaceutical GLP-1 agonists compare to your body's own natural hormone levels, and what that gap means for nutrient intake
Why coming off a GLP-1 medication can trigger intense rebound hunger, and what's happening hormonally during that transition
How bitter taste receptors throughout your gut influence appetite signaling, and why this evolutionary mechanism matters
What role the luteal phase, travel, and sleep deprivation play in cravings, and how timing strategies can offset them
TIMESTAMPS 00:00 - Intro
00:58 - Willpower vs. Biology: The Hindbrain-Forebrain Battle Driving Cravings
04:58 - GLP-1 Explained: How Natural Appetite Hormones Actually Work 10:21 – Supraphysiological Dosing on GLP-1 Drugs and Nutrient Sufficiency Risks
14:03 – Bitter Taste Receptors: The Gut-Brain Mechanism Behind Appetite Suppression
16:58 – Managing Mindless Snacking, Grazing, and the "Licks, Sips, and Dips" Problem
22:06 – Using Appetite Support Strategically During Weight Loss Plateaus
26:26 – Onboarding, Dosing, and Managing Digestive Side Effects
28:13 – Blood Sugar Regulation and New Clinical Research on Weight Loss Outcomes
30:51 – Why You Must Transition Off GLP-1s Strategically to Avoid Rebound Weight Gain
36:53 – Mood, Motivation, and the Liberating Effect of Quieting Food Noise
39:44 – Closing Thoughts
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 Calocurb a natural appetite control supplement that helps you feel fuller, longer, without the jitters or crash of stimulant-based options. Head to calocurb.com/angela and use code ANGELA for 10% off your order.
Follow Calocurb:
Website: Calocurb.com
Instagram: @calocurb
YouTube: Calocurb
LinkedIn: Calocurb
ABOUT THE GUEST
Sarah Kennedy is the Founder and CEO of Calocurb, a natural appetite-management company built around years of scientific research and clinical trials that brought Amarasate, a natural GLP-1 activator derived from New Zealand bitter hops, to market. She brings more than 20 years of experience leading health, nutrition, and consumer products companies, including executive leadership roles at Fonterra and Healtheries/Vitaco NZ. In 2010, she completed a Sloan Fellowship Program in Global Leadership and Innovation at MIT. Sarah's own lifelong struggle with weight and complicated relationship with food became the personal driving force behind Calocurb — when the product worked for her where nothing else had, she made it her mission to bring that option to others looking for a natural, non-injectable way to manage cravings and support healthy weight management. -
Most of us have heard that we need to exercise more, but today, exercise physiologist Dr Stacy Sims digs into what kind of training actually moves the needle for women — and why longer, slower workouts may be leaving results on the table.
We get into the real difference between high-intensity interval training and sprint interval training, why the Norwegian 4x4 is one of the most efficient tools for building VO2 max, how to structure a full week of training across just three days, and why your wearable's heart rate zones are probably misleading you more than helping you.
WHAT YOU'LL LEARN
Why high-intensity and sprint interval training are not the same thing — and why the distinction matters
What the Norwegian 4x4 actually is and why it's so effective for VO2 max
How to combine strength, sprint, and cardio work into just three sessions a week
Why resistance training and high-intensity work should be prioritised over Zone 2 if you're short on time
The truth about BDNF, brain health, and why you need both a seed and the miracle grow
Why wrist-worn heart rate monitors consistently fail during high-intensity efforts
What Zone 2 actually is — and why most people are training too hard to be in it
Why 10,000 steps is a marketing figure, not a science target
Why "Zone Zero" has no basis in exercise physiology
VALUABLE RESOURCES
Watch the full podcast here: https://youtu.be/2SWU8_KDFmc
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 makes 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. -
Most of us assume that if we look healthy on the outside, our heart is fine on the inside, but today, preventive cardiology dietitian Michelle Routhenstein explains why that's exactly the assumption that gets women into trouble, especially through perimenopause and beyond.
We get into the two numbers your doctor probably isn't checking, ApoB and Lp(a), the first five diet changes Michelle makes with clients to bring down high cholesterol numbers, why stretching may be doing as much for your arteries as it does for your joints, and why blood pressure, not HRV, deserves far more of your attention as you move through this life stage.
WHAT YOU'LL LEARN
● Why heart disease can silently progress in women who look and feel healthy
● What ApoB and Lp(a) actually measure, and why they matter more than LDL and HDL alone
● The first five diet changes to lower high ApoB or non HDL cholesterol
● Why saturated fat, fiber, and gut health all influence your cholesterol numbers
● Why blood pressure, not HRV, deserves more of your attention in perimenopause
● How menopause hormone therapy really affects your cardiovascular risk
● The minerals your heart needs to keep beating and pumping properly
TIMESTAMPS
00:00 Heart Disease Risk in Women: ApoB, Lp(a), and the Tests Your Doctor Isn't Running
10:18 The Hidden Inflammation Driving Your Heart Disease Risk (And How to Test for It)
19:29 The Truth About Saturated Fat and Cholesterol After 40
22:19 The First Five Diet Changes to Lower High ApoB or Non HDL Cholesterol
29:24 Bloating, Gut Health and Thyroid: The Hidden Heart Disease Risks in Perimenopause
39:41 Why Stretching Might Be Protecting Your Arteries, Not Just Your Joints
51:48 Does Menopause Hormone Therapy Actually Protect Your Heart?
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 makes 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
Michelle Routhenstein, MS, RD, CDCES, CDN, is a preventive cardiology dietitian and the founder of Entirely Nourished, a nutrition counseling practice specializing in the prevention and management of heart disease. She holds a master's degree in clinical nutrition from New York University and has spent over a decade helping clients improve markers like ApoB, Lp(a), blood pressure, and inflammation through personalized, science-based nutrition. She sits on the medical advisory board of the National Menopause Foundation and works with clients at every stage, from prevention to recovery after a cardiac event.
Website: https://entirelynourished.com/Instagram: https://www.instagram.com/heart.health.nutritionist/LinkedIn: https://www.linkedin.com/in/michellerouthenstein/ -
In this episode, Angela is joined by Brad Currier from Timeline to explore why mitochondrial health may be a missing piece of the puzzle for women struggling with energy, recovery and performance in perimenopause. They discuss the role of mitophagy, the process of clearing out damaged mitochondria, and how exercise and Urolithin A work to support cellular renewal.
The conversation also reviews research showing improvements in muscle power, strength, endurance and recovery with Urolithin A supplementation, alongside Angela's personal experience of noticing a decline in energy when she stopped taking it and improvements when she restarted.
Key Takeaways
Exercise naturally supports mitochondrial renewal and mitophagy.
Mitophagy helps remove damaged mitochondria that can impair energy and recovery.
Urolithin A is the only clinically validated supplement currently shown to specifically support mitophagy.
Studies have shown improvements in muscle power, strength and endurance with Urolithin A supplementation.
Research suggests it may help reduce muscle damage and improve recovery.
Benefits develop gradually over weeks and months rather than being felt immediately.
Mitochondrial support may be particularly valuable during perimenopause when recovery often becomes slower and energy less reliable.
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/ -
Most women think poor sleep is inevitable as they get older. It isn't. It is your stress hormones, your cortisol cycle, and a specific stage of deep sleep called N4, and all three can be addressed.
I sit down with Dr. Juliane Hellhammer, a psycho-neuro-endocrinologist specialising in stress and sleep, and what he shares will make you rethink everything you thought you knew about rest and recovery. If you have ever woken at 2am with your mind racing, struggled to feel recovered no matter how much sleep you get, or wondered whether your wearable is actually telling you the truth about your sleep quality, this episode gives you the science and the solutions. Because what if the sleep stage that matters most is the one no one is talking about?
WHAT YOU’LL LEARN
• Why perimenopausal women wake up at 2am and what is actually driving it
• What N4 deep sleep is and why it matters after 40
• What destroys deep sleep quality in perimenopausal women and how to fix it
• Can wearables accurately measure deep sleep stages
• What poor sleep does to brain fog and fatigue in perimenopause
• Why trying too hard to sleep is keeping you awake
• What genuinely high quality sleep looks like
TIMESTAMPS
00:00 Why Deep Sleep, Stress & Sleep Duration Matter in Perimenopause
07:48 Why Trying Too Hard to Sleep Is Destroying Your Deep Sleep
13:26 What High Quality Sleep Really Looks Like and The Ancient Ingredient That Improves It
23:20 Why You Wake Up at 2–4am in Perimenopause and How to Fix It
27:34 Top 3 Evidence-Based Upgrades for Sleep and Recovery
30:25 How to Use the Sleep Well Supplement for Best Results
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/
ABOUT THE GUEST
Dr. Juliane Hellhammer is a psychoneuroendocrinologist, PhD researcher, and Founder and CEO of daacro, a specialist clinical research organisation based in Trier, Germany, focused on stress, sleep, and psychobiology. With decades of experience running clinical trials on how chronic stress and cortisol impact health, she is one of Europe's leading experts on the physiological relationship between stress and sleep disorders.
Try Sleep Well Dissolvable Granules: https://www.avogel.co.uk/herbal-remedies/sleep-well/
Website: http://www.daacro.com
LinkedIn: https://www.linkedin.com/in/juliane-hellhammer-phd-38865232/ -
Why Wearing Sunscreen All Day May Be Doing More Harm Than Good for Women Over 40
In this thought-provoking episode, Angela Foster sits down with renowned beauty expert and author Liz Earle MBE to challenge conventional wisdom about sunscreen and sun exposure. Liz discusses why current public health messaging around universal, all-day SPF use might be too extreme, potentially robbing us of vital Vitamin D and other essential benefits of natural daylight.
KEY TAKEAWAYS
Many people assume they still get Vitamin D while wearing sunscreen. However, Liz points out that this only happens because most people apply it too thinly or miss spots.
Applying high SPF when it is completely unnecessary, like on a dark winter morning during an underground commute, is a sign that public health messaging has become too broad.
Our skin isn't just a physical barrier; it actively receives light and communicates with the body's immune system.
Exposing your skin to gentle, early-morning sunlight (when the UV index is low) acclimatizes it.
Medical professionals and researchers are beginning to speak out against extreme sun avoidance.
BEST MOMENTS
"When people say, 'Yes, you get Vitamin D from the sun when you're using sunscreen,' yeah, because you're not using your sunscreen properly. You're actually allowing some of that UVB to come through the skin."
"The worst thing that we can do is stay indoors all year and then rush out for our two-week summer beach holiday and fry ourselves on the beach... That's because our skin has not got used to the sunlight."
"The skin is actually an organ of light reception. This is what we're just beginning to understand, that the skin has light receptors on it for reasons—they're signaling, it's not just blocking and keeping our insides intact."
"I don't know if you take collagen supplements, I do, but actually by going out in early morning light, I'm telling my body to make more collagen. So it's preparing the skin."
"He says that he thinks that we will look back at this time and our lack of sun exposure as being as damaging to our health as smoking."
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. -
Most women in perimenopause are training hard, eating well, and still dealing with joint pain, stiffness, and injuries that never fully heal. Juliet Starrett, New York Times bestselling author and co-founder of The Ready State, joins me to reveal why the joint pain and stiffness so many women write off as ageing is actually a specific syndrome nobody warned you about. We get into what 30 minutes of floor sitting a day can do for your hips and low back, why most exercise routines are silently narrowing your range of motion, and the five weekly movement non-negotiables Juliet recommends for every woman over 40.
WHAT YOU'LL LEARN
• Why perimenopause triggers joint pain, frozen shoulder, and mobility loss
• How 30 minutes of floor sitting a day rewires your hips and reduces pain• Best movement habits for women over 40
• How strength training may be stealing your flexibility over time • How to train through injury without making it worse
• The HRV myth debunked and what to track instead
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 with 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
Juliet Starrett is a New York Times bestselling author and co-founder of The Ready State, where she and her husband Dr. Kelly Starrett have spent decades helping people move better, hurt less, and stay physically capable as they age. Their work focuses on making mobility and strength training practical and accessible for anyone dealing with pain, stiffness, or the feeling that their body is working against them.Website: https://thereadystate.com/Instagram: https://www.instagram.com/julietstarrett/YouTube: https://www.youtube.com/@TheReadyState -
Whittling your diet down to five "safe" foods isn't healing your gut — it's masking a deeper imbalance that declining estrogen may be driving. Nutrition expert Cynthia Thurlow joins Angela Foster to unpack why so many women suddenly can't tolerate foods they once ate freely, and what's really happening behind the bloating, palpitations and brain fog.
The conversation explores the link between estrogen loss and a leaky small intestine, the histamine-hormone "perfect storm" that can trigger hives and cramping, and why bloating during perimenopause is so often multifactorial. Cynthia also explains when bloating becomes a red flag worth investigating.
You'll learn how to identify your personal food triggers without cutting entire food groups, why eating in a parasympathetic state matters, and which gut supports — from fibre and hydration to TUDCA — can help as progesterone and estrogen decline.
If you've ever felt like your body suddenly turned against your favourite foods, this episode will help you understand why.
KEY TAKEAWAYS
Stop eliminating food groups as your default fix. Whittling your diet down to a handful of "safe" foods signals an underlying gut imbalance that needs support — not an ever-expanding exclusion list.
Recognise food sensitivities as a likely leaky gut symptom. As estrogen declines it acts like failing "mortar" in the small intestinal lining, letting food particles leak into the bloodstream and provoke an immune response.
Watch the histamine-estrogen "perfect storm." During high-estrogen days, loading up on high-histamine foods (leftovers, kombucha, fermented items) can trigger hives, congestion, cramping and diarrhoea — so keep histamine foods low or infrequent during those windows.
Eat in a parasympathetic state. Sit at a table, remove distractions, and take four to five deep breaths before meals rather than eating standing, in the car, or on the move.
Always get persistent bloating evaluated. Bloating from morning to night is different from bloating that appears after meals, and persistent symptoms should be checked because, in rare cases, they can signal something serious like ovarian cancer.
QUOTES
"The goal is to never get to a point where you're excluding entire classes of foods."
"If we look at the small intestinal lining as like a brick and mortar system, the mortar is the estrogen."
"I literally was talking to a podcast host and I broke out in hives head to toe because I was high estrogen, high histamine stress. And it was like the perfect storm."
"It's not really that you need to cut out all these food groups. We just have a nuanced conversation. Don't go overboard with any one food."
"I've just seen too many people blow off symptoms for a year or two that end up being bigger issues than they would have been had they been addressed up front."
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. -
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 -
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 -
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/ -
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/
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 -
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
• 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.
👉 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 -
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/
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 -
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
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 -
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/ -
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 -
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/
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 - Laat meer zien
