High Performance Health

• Grey Area Drinking, Hormones & Midlife: What Every Woman Needs to Know | Sarah Rusbatch author of Beyond Booze

  What if alcohol isn’t the harmless stress reliever it’s been marketed to be—but a silent saboteur of your confidence, hormones, and nervous system? In this deeply honest and empowering conversation, Sarah Rusbatch, author of Beyond Booze, joins Angela to unpack the hidden costs of "grey area drinking"—the space between social drinking and addiction where many high-achieving women quietly struggle. Together, they explore how alcohol affects female physiology, from rising cortisol and disrupted sleep to impaired hormone detoxification and loss of confidence. Angela and Sarah also dive into the neuroscience of GABA, the truth about alcohol’s effect on your brain chemistry, and what it takes to reclaim joy, vitality, and authentic self-connection without reaching for a glass. Whether you're sober curious, navigating perimenopause, or questioning your relationship with alcohol, this episode is filled with science, stories, and soul-deep wisdom to help you create a life you love—alcohol free. KEY TAKEAWAYS: Grey Area Drinking Defined: The silent space where women drink regularly but don’t identify as having a problem—yet still experience negative consequences. Alcohol’s Hormonal Hijack: Alcohol raises cortisol, disrupts estrogen detox, and accelerates hormonal imbalances—especially in perimenopause. The GABA Trap: Alcohol mimics the calming GABA effect—but leads to a crash in neurotransmitters and increased stress over time. You’re Not Broken—You’re Biologically Wired : Struggling to stop after one glass isn’t a willpower issue; it’s neurochemistry and marketing manipulation. Sex, Intimacy & Sober Confidence: Alcohol isn’t a prerequisite for pleasure—Sarah explains how connection, nervous system regulation, and communication create better intimacy without booze. Curiosity Over Judgment: Take a break. Track the changes. Reconnect with who you really are—free from the fog of alcohol. TIMESTAMPS AND KEY TOPICS: 0:00 – Introduction 5:20 – Social and relational challenges of quitting 11:16 – The neurotransmitter rollercoaster 17:51 – The tipping point: rock bottom vs. gradual awareness 25:25 – How alcohol affects female hormones and liver health 33:49 – How to naturally boost GABA 37:51 – The role of nervous system regulation in sobriety 44:37 – Sex and the nervous system connection 49:08 – The hardest myth to break: alcohol = fun 53:04 – Try a 90-day alcohol-free experiment VALUABLE RESOURCES Listen to Angela’s solo episode on how she started with a 90 day alcohol free challenge, how she navigated the first year and the challenges and personal growth she experienced - listen here Click here for discounts on all the products I personally use and recommend Sarah’s book Beyond Booze https://amzn.eu/d/i6R9R7a Instagram https://www.instagram.com/sarahrusbatch/?hl=en Website: http://www.sarahrusbatch.com/ Facebook community - The Women's Wellbeing Collective - https://www.facebook.com/groups/342319476897067 A BIG thank you to our sponsors who make the show possible: 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 LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster ABOUT THE GUEST Sarah is author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age. 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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  1:04:41
• Bitesize Biohack: How To Improve Your HRV

  Heart Rate Variability (HRV) is one of the most powerful biomarkers we have for understanding how well our body adapts to stress, and it's a core focus in my BioSyncing® Blueprint. But what actually moves the needle on HRV the most? In this week’s bite-sized episode, I’m sharing a clip from my conversation with Kristen Holmes, VP of Performance Science at WHOOP. Kristen reveals the surprising lifestyle factor that had the biggest impact on her own HRV—one she tracked with elite athletes and validated through scientific research. Plus, I share the tool I’ve been testing to optimise my recovery and circadian rhythms: the Ultra Human Ring. KEY TAKEAWAYS: Sleep-Wake Consistency is Key: Regular bed and wake times predict HRV, workplace resilience, and even academic performance. Circadian Rhythm Disruption = Lower HRV: Misaligned rhythms are linked to reduced deep sleep and increased stress load. Tracking HRV Over Time: Your baseline is shaped by past behaviours—but you can improve it. One-Minute Changes Matter: Even small shifts in sleep timing variability can impact your HRV and resting heart rate. The Ultra Human Ring Advantage: No subscription, deep insights on sleep, recovery, and glucose—all in one place. Scientific Backing: Referenced studies from Nature and Military Medicine support the HRV-sleep connection. Women’s Health Insights: Kristen highlights how sleep regularity supports psychological and physiological resilience, especially in demanding environments. TIMESTAMPS AND KEY TOPICS 0:00 – Introduction 1:20 – Lifestyle factors influencing HRV 2:09 – HRV as a measure of stress adaptation 2:48 – Kristen’s 7-year HRV improvement 3:16 – Angela confirms HRV baseline context 3:53 – Harvard study on sleep regularity and GPA 4:46 – Athlete data validates sleep consistency 6:11 – Sleep-wake consistency is Kristen’s top strategy 6:44 – Circadian disruption and mental health 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: Save 10% on The Ultra Human Ring at www.ultrahuman.com/AngelaFoster To listen to the full episode with Kristen Holmes - https://lnk.to/EP317 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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  11:13
• The Lies Taught in Medical School — and How They’re Failing Women | Dr Robert Lufkin

  What if the very system designed to keep us healthy is actually keeping us sick? In this powerful and eye-opening conversation, Dr. Robert Lufkin—former medical professor and author—pulls back the curtain on the modern healthcare system. He shares how chronic diseases like PCOS, Alzheimer's, and Type 2 diabetes don’t start with diagnosis—they begin silently, decades earlier, influenced by daily choices rather than medical interventions. With raw honesty, Dr. Lufkin reveals how he had to unlearn many of the "truths" he was taught in medical school and what he believes patients urgently need to understand to reclaim their health. In this episode, Angela and Dr. Lufkin dive deep into the corruption embedded in health institutions, why metabolic dysfunction is at the root of almost every major illness, and the surprising power of lifestyle over medication. They also unpack how flawed dietary guidelines, seed oils, and the pharmaceutical-driven model are harming women in particular—especially those navigating hormonal shifts, fertility challenges, and cognitive decline. You’ll walk away from this episode empowered, informed, and with actionable steps to take your health into your own hands. KEY TAKEAWAYS: The Hidden Start of Disease: Chronic illnesses often begin years before diagnosis—catching them early is key. Doctors Don't Make You Healthy: Medicine treats symptoms; only lifestyle changes address root causes. Medical Education Is Broken: Many “truths” taught in med school are influenced by outdated science and industry bias. The Food Industry’s Influence: Junk food companies shape dietary guidelines—often at the expense of public health. Seed Oils and Processed Foods: Seed oils, often seen as “heart healthy,” may be contributing to chronic inflammation and disease. Type 2 Diabetes Is Reversible: With the right nutrition, insulin resistance and diabetes don’t have to be lifelong conditions. Ketosis and Brain Health: A ketogenic diet may significantly improve symptoms of Alzheimer’s and mental illness. TIMESTAMPS AND KEY TOPICS: 0:00 — Introduction 1:34 — The biggest lies taught in medical school 7:14 — Why healthcare isn’t set up for prevention 10:42 — The food pyramid and junk food lobbying 18:45 — The seed oil debate and saturated fat in the modern diet 23:02 — Cholesterol, statins, and misunderstood heart risk 29:28 — Why calcium scores are a more accurate marker 34:00 — Angela’s personal story: PCOS, endometriosis, and being dismissed 38:18 — Type 2 diabetes: root causes vs. symptom management 46:39 — Preventing Alzheimer’s with lifestyle change 50:07 — Ketosis and metabolic flexibility 52:38 — Mental health, food, and epigenetics 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: 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 LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen ABOUT THE GUEST Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools.A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people.After reversing chronic disease and transforming his own life he is making it his mission to help others do the same. His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages. 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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  1:02:58
• How to Build Muscle and Boost Metabolism in Perimenopause & Beyond | Dr. Gabrielle Lyon

  Have you noticed your body changing, even though you're doing everything "right"? In this powerful bite-sized episode, Angela Foster is joined by Dr. Gabrielle Lyon, a renowned physician and pioneer in muscle-centric medicine, to unpack one of the most overlooked drivers of health and longevity: skeletal muscle. This isn’t just a conversation about aesthetics — it’s about reclaiming your strength, energy, and metabolic power in midlife and beyond. Together, they explore why building muscle is a prescription for longevity, especially for women navigating perimenopause. From protein myths to workout strategies, Dr. Lyon shares science-backed, practical tools to support hormonal health, improve body composition, and reignite your vitality — no matter your age or starting point. If you're struggling with belly fat, low energy, or feeling "off," this episode delivers clarity, action, and inspiration. KEY TAKEAWAYS Muscle is the Organ of Longevity: Why prioritizing muscle over fat loss is a game-changer in midlife. Protein Myths Debunked: The truth about how much protein you need — and why more is not dangerous. Perimenopause Power Plan: Nutrition and training strategies tailored to the hormonal shifts of midlife. Simple Macronutrient Framework: How to easily calculate protein, carb, and fat needs to support metabolism. Effective Training After 40: Why slow cardio isn’t enough and what to focus on instead. Preventing Sarcopenic Obesity: How to stop the spiral of muscle loss and fat gain during menopause. Rewriting the Rules of Ageing: Why it’s never too late to build muscle and boost metabolic health. TIMESTAMPS AND KEY TOPICS 00:00 – Introduction 01:13 – Common injuries that derail training and longevity 02:15 – Why nutrition is the most accessible lever for change 03:04 – Macronutrient targets for healthy body composition 04:43 – Ideal protein target for rebuilding and recovery 05:13 – Debunking protein myths and kidney health concerns 06:00 – How higher protein intake improves body composition 08:29 – What is sarcopenic obesity and how can we prevent it? 09:20 – Three main tools to counter midlife metabolic decline 10:40 – Preparing for osteoporosis, tendon changes, and aging 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: 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 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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  16:23
• Spermidine: The Anti-Aging Molecule Every Perimenopausal Woman Should Know About | Leslie Kenny

  In this powerful episode, Angela sits down with Leslie Kenny, a renowned longevity expert and founder of Oxford Healthspan, to unravel the transformative science behind spermidine—a naturally occurring compound that’s proving to be a game-changer in the world of aging and cellular health. Leslie shares how spermidine supports autophagy, boosts immune resilience, preserves fertility, and even plays a role in reversing grey hair and improving mitochondrial function. This episode is packed with insights every woman navigating perimenopause (and beyond) needs to hear. Whether you're just starting to explore longevity tools or you’ve tried every supplement and still feel like something’s missing, Leslie explains why spermidine might be the missing piece of your puzzle. With her own incredible story of reversing her biological age to 21 at the age of 59, Leslie brings science, hope, and practical advice you can apply starting today. KEY TAKEAWAYS Spermidine & Cellular Renewal: Spermidine is a plant-based compound that activates autophagy, the cellular "self-cleaning" process vital for aging well. Fasting vs. Spermidine for Women: Fasting can backfire for women in high-stress phases like perimenopause—spermidine offers a gentler way to stimulate autophagy. Supports Gut & Immune Health: Spermidine helps rebuild beneficial gut bacteria and rejuvenates immune cells, reducing inflammation and enhancing overall resilience. Hair, Skin, and Telomeres: When paired with optimal health, spermidine may reverse grey hair, improve skin via collagen production, and protect telomeres. Fertility & Hormonal Support: Spermidine supports egg quality and ovarian reserve—particularly important for women trying to conceive later in life. Flexible Dosing for Deeper Results : For specific concerns, spermidine can be taken more than once daily to maintain consistent cellular benefits, much like vitamin C. A Lifestyle Rooted in Science : Leslie shares her own biohacking routine—from Japanese-inspired meals to matcha lattes and functional “ice cream” recipes. TIMESTAMPS AND KEY TOPICS 00:00 What spermidine is and why it matters for cellular cleanup 04:37 How to personalize your diet for optimal results 07:49 Why spermidine levels drop and how to restore them 14:10 Leslie’s journey reversing autoimmune disease and biological age 17:31 Why fasting may not work for perimenopausal women 22:38 How her food-based formula boosts spermidine naturally 28:59 Rejuvenating aging immune cells with spermidine 31:04 When to take spermidine for best results 35:28 How spermidine may support hair growth and reverse greys 39:25 Skin benefits and boosting collagen from inside out 41:26 Supporting mitochondrial health and energy levels 43:48 What telomeres are and how spermidine helps 52:08 Supporting stem cells and lowering inflammation VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause 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 LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen ABOUT THE GUEST Leslie’s Kenny is an Oxford-based, Harvard-educated CEO and patient advocate whose life took a dramatic turn in her late 30s when she was diagnosed with Lupus, Rheumatoid Arthritis, and Hashimoto’s Thyroiditis, told she had five years to live and that she could give up on having children. Refusing to accept this prognosis, she transformed her health by eliminating inflammatory triggers and supporting her body’s natural healing. Now 59, she has the biological age of 21, is autoimmune disease-free, and naturally conceived at 43. Empowered by her health journey, she returned to school, became a certified Bulletproof coach and began working with Oxford University scientists, helping them raise funding for their groundbreaking research. In a meeting with Professor Katja Simon, she discovered spermidine, a powerful, natural compound dubbed as an “anti-aging vitamin” and found to “delay aging in humans” through its ability to activate autophagy (cell renewal) and target key aging pathways. Recognizing its potential, she founded Oxford Healthspan, launching Primeadine®, a plant-derived spermidine supplement, with the highest quality, Japanese ingredients and the backing of top scientific and clinical advisors. She also collaborated with University of Oxford academics to co-found a non-profit organization, called the Oxford Longevity Project, dedicated to educating the public on easy, actionable ways to improve their healthspan and longevity. oxfordhealthspan.com lesliesnewprime.com oxfordlongevityproject.org https://www.instagram.com/oxfordhealthspan/ https://www.instagram.com/lesliesnewprime/ https://www.instagram.com/oxfordlongevityproject/ 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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  1:03:48

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