High Performance Health

VO2 max is one of the strongest, most measurable predictors we have of longevity; and for

midlife women, getting your cardio strategy right matters.

In this episode, I break down the real truth behind the “HIIT vs Zone 2” debate, and show you

how to use both in a way that supports energy, brain health, and long-term performance,

including what Zone 2 training really improves, and what HIIT actually changes in your body.

You’ll also learn how to programme cardio in midlife so you increase VO2 max without disrupting

sleep, strength training, or your ability to recover.

By the end, you’ll have a clear weekly framework to build cardiovascular fitness safely in midlife,

even if you’re time-crunched, plus two science-backed interval workouts that reliably improve

VO2 max.

WHAT YOU’LL LEARN

• Why VO2 max is a powerful longevity marker (and why it matters in midlife)

• The difference between Zone 2 and HIIT (and what each one is for)

• What Zone 2 builds (aerobic base, mitochondria, recovery capacity)

• Why Zone 2 often “feels pointless” for high-achieving women (and what to do instead)

• How HIIT improves VO2 max, insulin sensitivity, and metabolic health

• The brain benefits of Zone 2 vs Zone 5 (BDNF, lactate, blood flow)

• Why “more intensity” often backfires in midlife (sleep, stress, injury risk)

• The progression hierarchy that protects your joints and results• How many HIIT sessions

women actually need (and when it’s too much)

• Two evidence-backed HIIT workouts: micro-intervals + the Norwegian 4x4

• A simple weekly template that works even with 30 minutes a day

• How to combine resistance training + cardio in the same day for best results

VALUABLE RESOURCES

10 Habits That Help Me Reverse My Biological Age (Free Guide)

👉 https://academy.angelafosterperformance.com/10-habits-guideA BIG thank you to our

sponsors who make the show possible:

• Stride

Shownotes for Stride should say:

Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and

microbiome testing with a Stride One membership - visit https://www.getstride.com/angela/ for 10% off.

Angela talks to Ari Whitten, the founder of The Energy Blueprint and an expert in mitochondrial health about his comprehensive approach to overcoming fatigue and optimising energy levels by addressing the cellular engines of the body—the mitochondria. 

Ari explains how modern lifestyle factors, such as poor light exposure, chronic stress, and nutritional deficiencies, signal the mitochondria to enter a defence mode rather than an energy-producing mode

WHAT YOU’LL LEARN:


The Cell Danger Response (CDR): Mitochondria have a dual role; they are not just energy producers but also environmental sensors that shift into a defensive state when they perceive threats


Circadian Rhythm and Light: Proper exposure to natural light in the morning and minimising artificial blue light at night is critical for regulating the mitochondrial clock and ensuring deep, restorative sleep.


Hormetic Stress: Introducing controlled stressors—such as high-intensity exercise, cold exposure, or heat—can actually strengthen mitochondria and increase their capacity to produce energy


The Importance of Nutrient Density: Specific nutrients, including CoQ10, magnesium, and polyphenols, are essential "fuel" for the electron transport chain

TIMESTAMPS

[00:04:15] The "Energy Gap"

[00:18:30] Mitochondria as Sensors

[00:32:45] The Power of Red Light Therapy

[00:52:10] Building Metabolic Flexibility

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠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

The Ultimate Guide to Red Light Therapy 

Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership - visit https://www.getstride.com/angela/ for 10% off.

Ready to support your body at the cellular level where it matters? Head to www.MitoQ.com and use my code ANGELA for 10% off your first order

*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

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⁠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/

Angela examines the intricacies of training for muscle strength, hypertrophy, and endurance, referencing a key paper by Brad Schoenfeld that outlines effective rep ranges for different fitness goals. 

She discusses the importance of neuromuscular adaptation for beginners and suggest starting with bodyweight exercises before progressing to kettlebells and heavier weights, as well as the significance of tailored training programs, especially for women undergoing menopause, advocating for high-intensity interval training and heavier lifting.

WHAT YOU’LL LEARN:


Training Ranges: Hypertrophy is typically achieved with 8 to 12 reps, strength with 1 to 5 reps, and endurance with 15 or more reps. It's important to follow a structured program to maximise results.


Neuromuscular Adaptation: Beginners will experience significant improvements through neuromuscular adaptation, which involves learning proper movement patterns. Starting with bodyweight exercises like squats and pushups is effective.


Progression: As individuals advance, they should gradually incorporate resistance training, starting with bodyweight exercises, then moving to bands, and eventually to weights like kettlebells for functional movements.


Training for Life: Emphasis should be placed on training that prepares individuals for everyday activities, such as lifting children or carrying luggage, rather than just focusing on traditional weightlifting.

TIMESTAMPS

[00:00:46] Hypertrophy training explained.

[00:04:12] Training structure and methods.

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠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

To get your discount at Mitopure head to www.timeline.com/angela and enter code ANGELA for your exclusive discount

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/

Today I’m joined by Professor Valter Longo to unpack what actually slows biological ageing, and what most women are getting wrong about fasting, protein, and diet.

We explore the difference between chronological age and biological age, how biological ageing is measured, and why chasing extreme fasting or high-protein trends may quietly undermine long-term health. Professor Longo shares decades of research behind the Fasting Mimicking Diet (FMD), explains why most popular fasting protocols may increase cardiovascular risk, and outlines the dietary patterns consistently linked to the world’s longest-living populations.

This conversation cuts through longevity hype with evidence from human trials, centenarian studies, and 100 years of ageing research, offering a grounded, practical framework for improving healthspan without extremes.

WHAT YOU’LL LEARN

• The real difference between chronological age and biological age – and how it’s measured

• Why blood biomarkers may be more reliable than epigenetic ageing clocks right now

• What organ-specific ageing clocks reveal about hidden health risks

• How long it actually takes to activate meaningful autophagy in humans

• Why most intermittent fasting protocols may increase heart disease risk

• The science behind the 5-day Fasting Mimicking Diet (FMD)

• FMD vs water fasting: gut health, muscle preservation, and safety

• Why skipping breakfast is linked to higher cardiovascular mortality

• The optimal daily eating window for longevity (and why 12 hours matters)

• How often to use FMD for longevity, metabolic health, and disease prevention

• Why excess protein may accelerate ageing and disease risk

• How much protein humans actually need for longevity

• The ideal macronutrient balance for healthspan and lifespan

• How nutrition consistently outperforms exercise for lifespan extension

• Practical longevity habits around sleep, stress, and lifestyle timing

Timestamps

00:00 Intro: Biological Age vs Chronological Age

04:03 Organ-Specific Ageing: Why One Age Score Can Be Misleading

06:15 Autophagy Explained: How Long It Really Takes in Humans

08:59 The Longevity Diet & Fasting Mimicking Diet Explained

11:26 Why Most Fasting Protocols May Be Harmful Long-Term

16:58 Skipping Breakfast, Cholesterol & Heart Disease Risk

18:36 Water Fasting vs FMD: Gut Health, Microbiome & Muscle Loss

35:03 Protein Intake Myths: Muscle, Ageing & Disease Risk

42:46 Sleep, Stress & Lifestyle Factors That Extend Healthspan

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:

• MitoQ NAD+ 👉 Use Code ANGELA for 10% off

• Timeline

👉 http://timeline.com/angela | Enter code ANGELA for 10% off your first order

ABOUT THE GUEST

Professor Valter Longo is a world-leading longevity scientist, biogerontologist, and Director of the Longevity Institute at the University of Southern California. His research focuses on ageing, fasting, nutrition, cancer prevention, metabolic health, and lifespan extension, with over 40 clinical trials investigating the Fasting Mimicking Diet and longevity interventions. He is the author of The Longevity Diet and has published extensively in Nature, Cell, and Science.

Website: https://valterlongo.com

Angela addresses the common misconception that a slowed metabolism is the primary cause of weight gain during midlife, particularly for women experiencing menopause. Instead, the focus is on the impact of visceral fat and insulin exposure, which can lead to stubborn belly fat. 

Angela episode outlines five actionable levers to combat these issues, including increasing daily movement, prioritising resistance training, strategically using high-intensity interval training (HIIT), choosing fibrous whole food carbohydrates, and improving sleep and stress resilience

WHAT YOU’LL LEARN:


Insulin Exposure: Elevated insulin levels throughout the day hinder the body's ability to mobilise stored fat. Improving insulin sensitivity is crucial for effective fat loss, particularly around the abdomen.


Five Effective Levers: To combat midlife belly fat, focus on five key strategies:

Break up long periods of sitting and increase daily movement.

Prioritise resistance training three times a week.

Use high-intensity interval training (HIIT) strategically.

Choose fibrous whole food carbohydrates instead of cutting carbs entirely.

Improve sleep quality and manage stress to enhance metabolic health.


Personalised Approach: The most effective strategy for reducing belly fat varies for each individual. Factors such as sleep disruption, stress load, glucose swings, and training intensity should be considered

TIMESTAMPS

[00:01:35] Visceral fat and health risks.

[00:04:24] Break up sitting and movement.

[00:09:20] Sleep disruption and stress load.

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠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

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/