High Performance Health

Perimenopause isn't the waiting room for menopause. It is its own biological storm. Here's what it does to your body, and exactly what to do about it.

In this episode I'm joined by Dr. Mary Claire Haver, board-certified OB-GYN and Menopause Society certified practitioner, and we break down exactly why women in this transition feel like they've lost themselves and how to get back and live their best life.

WHAT YOU WILL LEARN

• Why do you feel fine one day and awful the next in perimenopause
• What is the "zone of chaos" and why your brain feels it first
• Why anxiety, brain fog and sleep disruption are the first signs of perimenopause
• Does estrogen work better than antidepressants for mood
• When to start hormone therapy and where to begin
• How long can you stay on HRT
• Why belly fat increases in perimenopause and how to address it
• How the gut microbiome changes through the menopause transition
• Which supplements actually help women over 40: creatine, vitamin D, fiber and more
• What vaginal estrogen does and why most women need it

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/

This episode is brought to you by Timeline.

Support your mitochondrial health: Timeline Mitopure delivers Urolithin A at the clinically studied dose to support cellular renewal and energy production, helping counter the natural decline in mitochondrial function that comes with age..* 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 GUEST

Dr. Mary Claire Haver is a board-certified OB-GYN and Menopause Society Certified Practitioner who has dedicated her career to closing the gap in women's midlife healthcare. She is the founder of The 'Pause Wellness Clinic, a practice focused entirely on menopausal care, and the author of the #1 New York Times bestseller The New Menopause and her brand new book The New Perimenopause.

Website: https://thepauselife.com

Instagram: https://www.instagram.com/drmaryclaire/
Clinic: https://thepausewellness.com/provider/dr-mary-claire-haver/ 

Books
• The New Menopause: https://thepauselife.com/pages/the-new-menopause-book
• The New Perimenopause: https://thepauselife.com/pages/the-new-perimenopause-book

Angela talks to Dr Sarah Berry about the controversial topic of seed oils and their impact on inflammation and cardiovascular health. 

Dr Berry, who has gained notoriety for her views on seed oils, clarifies the role of saturated fats in increasing LDL cholesterol and cardiovascular risk, emphasising the importance of the food source from which these fats are derived. She also highlights the nuanced differences between unfermented and fermented dairy products, explaining how the fermentation process alters the health effects of saturated fat

WHAT YOU WILL LEARN

Saturated fat is known to increase LDL cholesterol and is associated with a higher risk of cardiovascular disease. 

The source of saturated fat matters, as different food matrices can influence health outcomes.

Unfermented dairy products, like butter, are linked to increased cholesterol and cardiovascular risk

Fermented dairy products, such as yogurt and cheese, do not have the same negative effects despite containing saturated fat.

There is significant individual variability in how people respond to changes in saturated fat intake. 

Some individuals may experience substantial reductions in LDL cholesterol when reducing saturated fat and increasing polyunsaturated fat, while others may see little to no effect.

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/

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/