High Performance Health

1 in 2 women over 50 will break a bone, and the scariest part is you won't feel it happening. Bone loss is silent, it speeds up in perimenopause and menopause, and by the time there's a warning sign, it's often a fracture. But weaker bones are NOT just an inevitable part of aging.

In this video, Angela Foster breaks down the 3 pillars every woman needs to build stronger bones, protect against fractures, and stay strong and independent for decades with the exact, evidence-based way to put each one into practice.

You'll learn:

- Why your bones lose density in perimenopause - and how to reverse the trend

- The single most important type of exercise for bone strength (and how heavy you actually need to lift)

- How to "earn the right to jump" - the safe way to add impact training without injuring your tendons

- Why walking, weighted vests, and mini-trampolines aren't enough on their own

- The 4 nutrients your bones need - and how much protein to eat per day

- The simple tests Angela uses with her clients to check they're on track

TIMESTAMPS

00:00 - Why 1 in 2 women break a bone (and why you won't feel it)

01:37 - What's really happening to your bones in perimenopause

04:02 - Pillar 1: Strength training. How heavy should you actually lift?

08:58 - Pillar 2: Impact training. How to earn the right to jump (safe progression)

13:40 - Pillar 3: Nutrition - protein for bone health

15:00 - Calcium, vitamin D & K2: what you really need

Strong bones aren't built by one workout, one supplement, or one meal. They're built by the choices you make consistently, over years. Pick one pillar and start this week.

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 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.angelafosterperformance.com/creatine-guide

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

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

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

Somewhere in your late 30s and 40s, everything you used to do stops working. The energy drains, the middle thickens, the sleep gets lighter, and your sharpness goes fuzzy. Here is what almost no one tells you: this is not you failing at willpower. Most of the longevity advice you have been handed was built on male data and biohacker experiments, and it was never designed for a woman in midlife.

In this longevity masterclass, I bring together four of the most respected voices in health and longevity, Dr Stacy Sims, Dr Gabrielle Lyon, Liz Earle, and Professor Valter Longo, to cut through the noise on what actually moves the needle.I also share my Longevity 7, the seven simple, sustainable changes that took me from being hospitalised with double pneumonia at 38 to a biological age over 20 years younger than my actual age, with an elite VO2 max and the bone density of a 25 year old.

This is a practical, physiology first masterclass for high performing women who are done with generic wellness advice and want to build a body that stays strong, sharp, and energised for decades.

WHAT YOU WILL LEARN

- Why is most longevity advice wrong for women over 40?

- What are the foundations of longevity that actually matter?

- Is sleep consistency more important than sleep duration?

- How much protein do women over 40 really need?

- Can eating more protein damage your kidneys?

- What are exercise snacks and do they raise VO2 max?

- How do you build muscle and slow aging in midlife?

- Why does plant diversity matter for gut health and inflammation?

- Do omega 3s protect your brain and mood as you age?

- Does morning sunlight help your skin make collagen?

- Is sunscreen blocking your vitamin D?

- What is the fasting mimicking diet and how often should you do it?

TIMESTAMPS- 00:00 The Longevity Mistake Women Make, Why Male-Data Advice Fails And How She Reversed Her Biological Age 20 Years

- 06:45 The Longevity 7 Pillars: Daily Movement, Protein And Plant Diversity, Omega-3s, Sleep Consistency, Purpose And Nature

- 17:45 Building Muscle For Longevity, Diet Vs Exercise, How Much Protein You Need And Debunking The Kidney Myth

- 23:10 Does Sunscreen Block Vitamin D, The SPF Myth And How Morning Light Builds Collagen For Longevity

- 31:45 The Longevity Diet For Your Ancestry, Fasting Mimicking For Autophagy And The Simplest Fasting Window That WorksVALUABLE 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

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 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.angelafosterperformance.com/creatine-guide

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

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

👩‍💼 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: https://www.instagram.com/angelasfoster/

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

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

You already know your energy crashes in midlife, but did you know it's tied to your mitochondria and estrogen? In this clip, Liz Earle breaks down the surprising at-home and outdoor habits, including a totally free one, that support cellular energy and may help calm inflammation and cortisol. If you're constantly fatigued and looking for science-backed (not gimmicky) ways to support your hormones, this one's for you.

What You'll Learn

Mineralise Your Morning Water — Adding minerals to your morning hydration may help replace electrolytes and trace minerals, particularly if you drink reverse osmosis or distilled water.

Get Natural Morning Light — Early daylight is one of the fundamental environmental signals that supports your circadian rhythm, energy and mitochondrial function.

Explore Trace Minerals — Fulvic minerals and shilajit as sources of trace minerals and why quality and sourcing matter.

Reconnect With the Earth — Going barefoot outside combines morning light with grounding, an emerging area of research around stress and inflammation.

Focus on the Fundamentals — Before chasing complex protocols, prioritise the basics your body consistently needs: light, hydration, minerals and time outdoors.

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

Labs read "normal" but you're gaining midsection weight, foggy and running at 70%? Your thyroid - not just perimenopause - may be the missing variable. Dr. Amie Hornaman explains why TSH alone misses the picture, how elevated reverse T3 "pools" and blocks T3 at the cell even when free T3 looks optimal, and why roughly 98% of women don't thrive on T4-only. She links falling progesterone, rising thyroid-binding globulin, low ferritin and the "thyropause" hitting 80-90% of women over 40.

WHAT YOU'LL LEARN

Why a "normal" TSH can completely miss a thyroid problem - and the five markers that actually reveal what's happening

What reverse T3 "pooling" is, and how it blocks active thyroid hormone at the cell even when your free T3 looks optimal

Why roughly 98% of women stop thriving on T4-only medication once they're past 40

How falling progesterone drives estrogen dominance, raises thyroid binding globulin, and quietly strands thyroid hormone before it reaches the cell

What "thyropause" is, why it hits 80-90% of women over 40, and how it overlaps with the perimenopause symptoms you're blaming instead

Why testosterone acts as armor against autoimmunity - and what its decline switches on

How low ferritin, insulin resistance and cortisol compound thyroid-driven fatigue and stubborn belly fat

TIMESTAMPS

00:00 - Intro: Why Midlife Women Go Undiagnosed & the Full Thyroid Panel Doctors Skip (TSH, Free T3/T4, Reverse T3, Antibodies)09:46 - Reverse T3 "Pooling," Why T4-Only Fails Most Women & What Actually Drives High Reverse T317:28 - How HRT, Progesterone Loss & Low Ferritin Hit Your Thyroid - Plus the "Thyropause" Switch22:09 - Core Thyroid Nutrients, Iodine Dosing Do's & Don'ts, and How to Actually Fix Low Iron40:14 - High Antibodies and Still Optimized? Hashimoto's Triggers & Protecting Your Thyroid45:40 - Midlife Belly Fat & Bloating: Root Causes, Smart Testing Order & the Gut-Healing Myth53:12 - Thyropause & Lean Athletes: Why Most Women Over 40 Get Hit - Plus The Thyroid Fix Book

VALUABLE RESOURCES

The Thyroid Fix (Dr. Amie's book) https://thyroidfixbook.com/

Dr. Amie Hornaman's website / book a call https://dramie.com/

Fixxr Supplements (Dr. Amie's line, incl. iodine) https://dramiehornaman.com/collections/supplements

Follow Dr. Amie on Instagram https://www.instagram.com/dramiehornaman/

Thanks to my sponsor, Eight Sleep

Sleep cooler, recover faster. The Eight Sleep Pod pre-cools your bed and adjusts all night for deeper sleep - dual-zone, so you and your partner each get your own temp.

👉 https://www.eightsleep.com/hph - code ANGELA for up to £350 off. 30-night trial.

ABOUT THE GUEST

Dr. Amie Hornaman, known worldwide as "The Thyroid Fixer," holds a doctorate in clinical nutrition and functional medicine and is the founder of the Advanced Thyroid and Hormone Clinic, a telehealth practice serving patients across all 50 US states. A fitness model turned functional-medicine doctor, her work grew out of her own years of misdiagnosis and dismissed symptoms - the experience behind her mission to help women decode their labs and get optimal, not merely "normal," thyroid care. She hosts the top-rated Thyroid Fixer Podcast and created the Fixxr supplement line. Her latest book, The Thyroid Fix, is a no-nonsense handbook on testing, dosing, and self-advocacy for the underdiagnosed thyroid epidemic in women.

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

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