High Performance Health

For years, I did everything I was told would help me stay lean. I trained hard, ate well, and stayed consistent but after 50, my body stopped responding the way it used to.

In this episode, I'm sharing the 7 changes that helped me get my flat stomach back at 50 and completely changed how I think about training, nutrition, recovery, and metabolism in midlife. I didn't find a magic supplement or a quick fix. Instead, I made evidence-based changes that helped me build lean muscle, improve my metabolic health, recover better, and finally achieve the body composition I was working so hard for.

If you're a woman over 40 or 50 who's training consistently but not seeing the results you want, I hope these seven changes give you a new perspective and practical strategies you can start applying today.

What You'll Learn

Why changing my strength training approach transformed my body composition.

How short sprint intervals helped improve my fitness and reveal more muscle definition.

Why progressive core training matters for a stronger, more defined midsection.

The role recovery, HRV and sleep play in fat loss and metabolic health.

Why strategically timing carbohydrates after training improved my results.

How focusing on building lean muscle instead of simply losing fat changed everything.

Why spending more time outdoors may support your metabolism, recovery and long-term health.

Want to go deeper? Start here:

Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

https://biosyncing.scoreapp.com

Reset your hormones, restore your energy, and reconnect with your body in just 21 days.

https://www.highperformance-health.com

Fresh Start Sundays Newsletter

Your 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 Ultimate Guide to Creatine for Women

https://academy.angelafosterperformance.com/creatine-guide

10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause

https://academy.angelafosterperformance.com/10-habits-optin-page

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 me for daily health and performance tips:

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

Facebook: https://www.facebook.com/AngelaFosterPerformance

Longevity expert Dr Florence Comite joins me to explain why testosterone, not estrogen, drives body composition and ageing in midlife women.

Decline isn't inevitable, it's programmable.

She unpacks why low testosterone is likely behind your belly fat, brain fog and low energy from your 30s on, why only a third of us should fast, and the five biomarkers your doctor probably isn't checking fasting glucose, HbA1c, fasting insulin, cholesterol risk ratio and free testosterone that predict where your health span is headed.

WHAT YOU'LL LEARN

- Why testosterone (which women carry in larger amounts than estrogen) starts declining in your 30s - and how its fall drives the belly fat, brain fog and low energy that leave you feeling not like yourself

- What "I don't feel like myself anymore" is actually signaling beneath the surface

- How cortisol quietly drives the anxiety-out-of-nowhere, the 2am wake-ups and the stubborn weight around your middle

- Why only a third of women should fast, and the 3-hour glucose test that tells you which third you're in

- The five biomarkers your doctor probably isn't checking, and what they reveal about your risk of diabetes, heart disease and where your health span is headed

TIMESTAMPS

00:00 Intro: Why You Don't Feel Like Yourself After 35 - Peak Health, Testosterone Decline & the 30s Shift

05:52 - Perimenopause, Cortisol & Anxiety Out of Nowhere: Belly Fat, Sleep and the Caregiver Load

13:28 - Wearables, CGM & the Fasting Third/Third/Third: Measuring How Your Body Really Ages

20:11 - Who Should Actually Fast: The 3-Hour Glucose Test, Protein at Every Meal & the Oatmeal Trap

27:00 - Testosterone for Body Composition & Energy: UK Access, the 2024 Study & Protein for Muscle

33:46 - The 5 Biomarkers That Predict How You Age - Plus the 7 Patterns of Health Decline

39:37 - Decade by Decade for Women vs Men: Bone Loss, Osteoporosis, Andropause & Owning Your Healthspan

VALUABLE RESOURCES

- Invincible (Dr Comite's new book): https://www.penguin.co.uk/books/475986/invincible-by-comite-florence/9781529977066

- Dr Florence Comite's website: https://www.comitemd.com/

- Follow Dr Comite on Instagram: https://www.instagram.com/drflorencecomite/

AlgaeCal Plus*‡: Science-backed supplements designed to support healthy aging👉 http://algaecal.info/angela-foster

*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.

‡Results consistent with clinical trials. Individual results vs clinical results may vary.

ABOUT THE GUEST

Dr Florence Comite is a clinician-scientist, endocrinologist and global authority on healthy longevity, and founder of the Comite Center for Precision Medicine & Healthy Longevity in New York, Palo Alto and Miami Beach. Known for her Nof1™ precision approach, built on hormones, metabolism and wearable data, she helps patients detect, predict and reverse biological ageing. She's a New York Times bestselling author, most recently of Invincible: Defy Your Genetic Destiny to Live Better, Longer.

Want to go deeper? Start here:

Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com

🌸Reset your hormones, restore your energy, and reconnect with your body in just 21 days.

👉 https://www.highperformance-health.com

💌 Fresh Start Sundays Newsletter

Your 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 Ultimate Guide to Creatine for Women

👉 https://academy.angelafosterperformance.com/creatine-guide

⚡ 10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause

👉 https://academy.angelafosterperformance.com/10-habits-optin-page

👩‍💼 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 me for daily health and performance tips:

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

Facebook: https://www.facebook.com/AngelaFosterPerformance

#AngelaFoster #HighPerformanceHealth #Longevity #HealthyAgeing

Lowering ApoB and non-HDL cholesterol starts with improving how your body clears cholesterol. Michelle recommends reducing saturated fat, replacing it with healthy unsaturated fats, gradually increasing soluble fibre, staying well hydrated, and supporting gut health. As oestrogen declines in perimenopause, maintaining nitric oxide production and healthy blood vessels also becomes increasingly important.

KEY TAKEAWAYS

Reduce saturated fat intake.

Replace with omega-3-rich and other unsaturated fats.

Increase fibre gradually to avoid bloating.

Prioritise soluble fibre (oats, raspberries, chia seeds).

Stay hydrated to support cholesterol excretion.

Support nitric oxide production with foods like beets and leafy greens.

Maintain gut health to support both heart health and fibre tolerance.

Want to go deeper? Start here:

Fresh Start Sundays Newsletter

Your 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 Reset

Doing 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

Olympic medalist turned health-tech founder Andrew Steele says the problem isn't you: it's that "normal" and "optimal" are two different things. In this episode, he breaks down how DNA, microbiome, and blood testing expose what's really behind your fatigue, brain fog, and bloating. And why one test, one time, will never tell you the full story.

WHAT YOU'LL LEARN

- Why small, consistent daily habits move the needle on longevity more than big lifestyle overhauls

- How the ACTN3 gene explains why "average" training and health advice doesn't work for everyone

- What DNA methylation is, and why taking more B vitamins can backfire if you have an MTHFR variant

- Why "normal" bloodwork isn't the same as optimal health

- How the PhenoAge biological age test measures how fast you're really aging

- Why bloating and brain fog in midlife women are often linked to the estrobolome and gut bacteria

- Why microbiome and blood testing needs to be repeated over time, not done once

- The best way to prepare for accurate blood and microbiome test results

- The three biomarkers Andrew recommends testing first: methylation, gut-brain axis, and ApoB

- Why wearables alone can't give you the full picture of your health

- How Stride is integrating oral microbiome testing and wearable data

- Why data and dashboards alone don't change behavior without human coaching

- What's inside Stride's ST01 liposomal multivitamin and why it's formulated around methylation



TIMESTAMPS

00:00 Small Daily Habits, Genetics And The ACTN3 Gene Story

09:35 DNA Methylation, MTHFR And Why More B Vitamins Isn't Always The Fix

13:15 Why "Normal" Bloodwork Isn't Optimal, And The Biological Age Test

20:45 The Gut-Hormone Link In Midlife Women, And Why You Need To Retest

31:00 How To Get Accurate Results, And The 3 Biomarkers Worth Testing

36:45 The Future Of Health Tracking: Wearables, Oral Microbiome And Multiomics

40:30 Stride Membership Availability And Discount Code

43:45 Why Data Alone Won't Change Your Health Without Human Coaching

46:30 Inside Stride's ST01 Supplement, And Final Thoughts On Aging Well

VALUABLE RESOURCES

A BIG thank you to our sponsor 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

- Follow Andrew on Instagram: https://www.instagram.com/andrewsteele/

ABOUT THE GUEST



Andrew Steele is a former Olympic medalist sprinter turned genomics entrepreneur. He co-founded DNAFit in 2013 and has spent over a decade building consumer genomics, microbiome, and blood-testing products. He is now the founder of Stride, a multi-omic health platform combining DNA, microbiome, and blood testing with in-house practitioner consultations to help people move from "normal" to optimal health.
Want to go deeper? Start here:

💌 Fresh Start Sundays 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

#AngelaFoster #HighPerformanceHealth #Women'sHealth #Menopause #Perimenopause #StrengthTraining #Longevity #MuscleBuilding #HealthyAgeing

Feeling like your brain just isn't running at 100% anymore? You're not imagining it and it's not a discipline problem.

In this video, I break down the real science behind why focus, memory, and mental sharpness decline in your 40s and beyond and the exact protocol I use to get it back.

You'll learn about a critical brain molecule that starts declining with age, why women are especially affected by it, and the 4 most common mistakes that are quietly keeping your brain performance low (yes, even if you're already "doing everything right").

Then I walk you through my complete 7-step protocol - covering exercise intensity, targeted supplementation, specific foods, cognitive pacing, meditation, heat therapy, and sleep, all backed by research, all things you can start doing today.

In this video:

Why brain fog and slower thinking happen after 40



The molecule behind focus, memory, and mood, and why it drops with age



4 mistakes that are silently lowering your brain performance



My full 7-step protocol to rebuild focus, memory, and mental energy



The exact exercise, nutrition, and recovery habits that move the needle fastest



Want to go deeper? Start here:

💌 Fresh Start Sunday Newsletter

Your weekly 3-minute guide to creating the healthiest, most vibrant version of you.

Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide.

👉 https://angelafosterperformance.com/

🥗The Ultimate Guide to Creatine for Women -

👉 https://academy.angelafosterperforman...

⚡️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -

👉 https://academy.angelafosterperforman...

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👩‍💼 About Me:

Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science.

The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.

The old playbook stops working in midlife.

This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology.

Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.

If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about.

Follow me for daily health and performance tips:

Instagram: @angelasfoster

Facebook: @AngelaFosterPerformance