High Performance Health

You've been tracking your cycle, adjusting your workouts, and following the rules. Yet it still isn't working. Dr. Lauren Colenso-Semple, PhD in integrative physiology, breaks down what the science actually says about cycle syncing for women over 40 and the answer might surprise you. 

Could everything you've been told about training around your cycle be completely wrong?

WHAT YOU’LL LEARN: 

• Does cycle syncing actually improve workout results for women?

• Should you train harder in the follicular phase when estrogen is high?

• Do women in perimenopause need different training rules?

• Can you build muscle at any rep range or do you need to lift heavy?

• Is fasted training bad for women's hormones and adrenal health?

• Does caffeine before a fasted workout raise cortisol to dangerous levels?

• How much protein do perimenopausal women actually need per day?

• Is there a minimum protein threshold per meal for muscle building?

• Why is belly fat harder to lose after 40 and what actually works?

• Do you need zone two training for mitochondrial health in perimenopause?

• Can machine weights build as much muscle as free weights?

• What is the best exercise strategy for bone density in midlife women?

TIMESTAMPS

00:00 Cycle Syncing Myths: What Women Need to Know

02:41 Does Your Cycle Phase Actually Affect Performance?

07:54 Perimenopause Training: What Actually Needs to Change

09:08 Do Women Over 40 Need to Lift Heavier for Muscle Growth?

16:31 Machines vs. Free Weights: What's Best for Women?

19:16 HIIT vs. Zone 2 After 40: Which One Do You Actually Need?

26:48 Should You Train Fasted for Muscle Growth and Fat Loss?

36:34 Bone Density After 40: Best Exercises to Protect It

44:26 How Much Protein Do Perimenopausal Women Actually Need?47:45 Belly Fat After 40: Why It Changes and How to Lose It

51:13 Exercise vs. Diet for Fat Loss: Which Moves the Needle?

54:13 Carbs After 40: Should You Fear Them?

56:47 The Empowering Truth About Exercise for Women Over 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/

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

ABOUT THE GUEST

Known for her evidence-based approach and myth-busting voice, Dr. Lauren Colenso-Semple is a trusted educator helping women cut through misinformation in female fitness and nutrition. She's a co-owner of the MASS Research Review and a sought-after speaker for podcasts, media, and educational platforms committed to science-backed health content.

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

📸 Instagram: https://www.instagram.com/drlaurencs1/?hl=en

I'm sharing the framework I built after hitting my own rock bottom when I faced hospitalisation, clinical depression, and complete burnout. It's what I now use with every high-performing woman who comes to me exhausted, stuck, and doing everything right with nothing to show for it. And once you understand it, you'll never think about your energy, your training, or your body the same way again.

WHAT YOU WILL LEARN

• What is the performance gap and why does it close in midlife?

• Why does belly fat increase even when you're eating less?

• How does muscle loss drive insulin resistance and visceral fat?

• What is BDNF and how does strength training boost brain performance?

• Can resistance training reduce depression symptoms?

• Why is muscle mass a predictor of all-cause mortality?

• What does a high-performance training week actually look like?

• How much protein do women in midlife actually need?

• Why is skipping a protein-rich breakfast one of the most common mistakes?

• What is the BioSyncing Method and how does it raise your physiological floor?

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

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 HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.

CONTACT DETAILS

⁠Instagram⁠

⁠Facebook⁠

⁠LinkedIn⁠

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/

Longevity expert Dr. Valter Longo dives deep into the science behind the Fasting Mimicking Diet and why it holds a significant edge over traditional water-only fasting. 

Dr. Longo explains how the FMD is engineered to trigger cellular cleanup while providing essential nutrients that protect muscle mass and maintain gut integrity—avoiding the leaky gut risks seen in water-only trials

WHAT YOU WILL LEARN

Safety and Compliance: Unlike water-only fasting, which can cause hypotension and hypoglycaemia, the FMD is designed to be safer and much easier for the average person to complete.

Gut Health Protection: Emerging research suggests that water-only fasting can actually increase leaky gut symptoms in mice

Muscle Maintenance: The FMD utilises specific carbon sources like glycerol to support glucose production, which prevents the body from breaking down muscle tissue for energy during the fast.

Psychological Reset: Beyond the biology, the five-day protocol serves as a powerful psychological stop sign
TIMESTAMPS:
0:38 The Slave to the Meal

2:10 The Leaky Gut Discovery

4:54 Training the Teenage Brain

6:22 The Power of the Pause

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 HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.

CONTACT DETAILS

⁠Instagram⁠

⁠Facebook⁠

⁠LinkedIn⁠

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/

If you’re in midlife and feeling mentally stretched with brain fog, poor sleep or constant stress, this episode will help you understand what’s really happening.

In this episode, I’m joined by neuroscientist Dr. Tommy Wood to explore how stress, hormones, recovery and lifestyle shape your brain after 40 and what actually makes a difference.

This is a clear, practical conversation for women who want to protect their focus, memory and long-term brain health.

WHAT YOU WILL LEARN

• What a “healthy brain” actually means in real life

• Why lack of control drives burnout

• How high-demand jobs affect dementia risk differently depending on control

• Why education and cognitive stimulation protect against decline

• What really happens to the brain during perimenopause

• The link between vasomotor symptoms, sleep and brain fog

• How creatine supports brain energetics (and dosing guidelines)

• Why leg strength predicts processing speed and dementia risk

• How sleep clears metabolic waste from the brain

• Why improving one habit can improve multiple brain pathways

TIMESTAMPS:

00:00 Intro Stress, Burnout & Recovery: Why Your Brain Needs Rest to Adapt

01:22 What Defines a Healthy Brain?

03:10 The Demands on the Midlife Female Brain

08:00 Why Lack of Control (Not Just Stress) Increases Dementia Risk

10:34 Can You Improve Brain Function Later in Life? Neuroplasticity Explained

17:15 Decision Fatigue & Cognitive Load: The Hidden Brain Tax on Women

20:47 Brain Fog in Perimenopause: Hormones, Sleep & Cognitive Changes

27:34 Nutrient Deficiencies That Affect Brain Function (Iron, Vitamin D & B Vitamins)

28:55 Creatine for Brain Health: Memory, Depression & Cognitive Performance

37:19 Depression & Dementia Risk: What the Research Shows

39:53 Leg Strength & Brain Health: Why Lower Body Power Predicts Cognitive Function

46:32 Exercise After Poor Sleep: Why HIIT Can Restore Focus

50:19 The Glymphatic System: How Sleep Cleans the Brain

56:04 The “One Domino” Habit That Improves Brain Health

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

ABOUT THE GUEST

Tommy Wood, PhD, is a neuroscientist and athletic performance coach. He is a host of the “Better Brain Fitness” podcast and author of “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age,” which will be released March 24 and is available for preorder now.

Website: https://www.drtommywood.com/

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

Podcast: https://www.betterbrain.fitness/

Book: https://www.drtommywood.com/stimulated-mind

Angela and special guest Dr. Darshan Shah, look at the polarising world of cardiovascular health, specifically demystifying the role of LDL cholesterol. 

They challenge the traditional one-size-fits-all approach to statins, arguing that heart health must be viewed through the lens of individual biology—where factors like inflammation, genetic risk, and lifestyle can make the same LDL level a non-issue for one person and a crisis for another

WHAT YOU WILL LEARN


LDL is Not Always the Enemy: A high LDL reading alone doesn’t guarantee heart disease; its impact depends on individual context


The Power of ApoB and Lp(a): Traditional cholesterol panels are often insufficient; more modern biomarkers like ApoB(a superior risk marker) and Lp(a) (a genetic factor) provide a much clearer picture of cardiovascular risk.


AI in Diagnostics: The Clearly scan uses AI to analyse CT angiograms, allowing doctors to see the actual buildup of both calcified and soft plaque in the coronary arteries rather than just guessing based on blood work.


Precision Over Dogma: Because cardiovascular health is an "N-of-1" situation, interventions like statins or PCSK9 inhibitors should be based on actual arterial health
TIMESTAMPS:
01:21 The LDL Controversy: An explanation of why cholesterol remains a polarizing topic and why it must be treated as an individual biology issue.

02:37 The Tale of Two Patients: A comparison of a healthy gym-goer with high LDL/zero plaque versus a high-stress professional with lower LDL/significant plaque.

04:13 Modern Biomarkers: A breakdown of the specific tests to ask for, including ApoB, HS-CRP, and the Clearly cardiovascular scan.

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 HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.

CONTACT DETAILS

⁠Instagram⁠

⁠Facebook⁠

⁠LinkedIn⁠

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/