High Performance Health

Today I’m joined by neuroscientist and mitochondrial health expert Siobhan Mitchell to cut through the noise around mitochondria, inflammation, NAD, and what actually matters for energy, recovery, and brain health in midlife

We unpack why mitochondria are not just “battery packs”, they are a master regulator of oxidative stress, immune signalling, and cellular aging. Siobhan explains the difference between hormetic stress that upgrades your system (like training) versus chronic stress that drains it

WHAT YOU’LL LEARN:

• What mitochondria actually do, beyond “energy production”
 • Mitophagy and mitochondrial biogenesis, and why both decline with age
 • The difference between hormetic stress (exercise) and chronic stress (modern life)
 • Why mitochondrial dysfunction can drive inflammation and immune overactivation
 • How brain energy demand and oestrogen loss intersect in menopause symptoms
 • CD38, inflammation, and why staying lean matters for NAD preservation
 • Why NAD precursors can be wasted, and what supports conversion inside the cell
 • The practical take on timing, training, and recovery support

TIMESTAMPS

00:01 Mitochondria, ATP, and the oxidative stress trade-off
 04:14 Mitophagy, mitochondrial biogenesis, and aging
 16:13 Mitochondria as immune regulators, inflammation and cytokines
 23:09 Brain energy, menopause, oestrogen, and cognitive decline mechanisms
 29:33 NAD explained, CD38, and why NAD drops with age
 48:56 NAD, GLUT4, insulin sensitivity, and perimenopause metabolism
 53:19 Where to learn more, discount code, and closing

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

Get 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA

Get 35% off Timeline Mitopure by visiting this link while the offer lasts - https://www.timeline.com/promotions/angela35

Upgrade your cellular health - get 20% off Beam Minerals at http://beamminerals.com/ANGELA & use code ANGELA at checkout

ABOUT THE GUEST

Dr Siobhan Mitchell - Chief Scientific Officer - MitoQ

Siobhan is the Chief Scientific Officer at MitoQ. She completed her PhD at SUNY Albany and a post-doctoral fellowship in brain ageing at the University of Washington. Siobhan has held roles at the three largest food companies in the world (Unilever, Nestlé, and PepsiCo), where she conducted trials in Europe, North America, and Asia, investigating the effects of nutrition on cognitive decline, mood, and performance. Additionally, she was Senior Director of Research at Noom, where she led a team investigating the behavioural and health effects of weight loss and mental health

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 .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.

Most women think brain fog in perimenopause is inevitable. It isn’t. In this episode, I explain what’s really going on: your brain isn’t broken, it’s running on empty; and that’s a solvable biology problem, not a willpower problem.

I break down what happens as estrogen and progesterone fluctuate, how that impacts brain energy, and why symptoms like forgetfulness, poor focus, and “slow-motion thinking” can show up even when you’re doing everything right.

Then I share four science-backed strategies to rebuild a sharper, more resilient brain—covering nutrition, training for cognitive performance, regulating your mental “gears,” and a practical supplement toolkit to amplify the foundations

WHAT YOU’LL LEARN:

How blood sugar crashes sabotage cognition (and the breakfast fix)

Why protein & healthy fats matter for focus in perimenopause

The role of omega-3s (EPA/DHA) in neuroinflammation and clarity

Why higher-intensity exercise can improve focus via lactate → BDNF

How to use training strategically before deep work or high-stakes meetings

The 3 Gears framework for focus, creativity, and stress regulation

Why micro-breaks between meetings improve engagement and reduce stress buildup

The supplement stack discussed (omega-3s, magnesium forms, ubiquinol/CoQ10, B vitamins)

How to start with one change and build momentum without overwhelm

TIMESTAMPS

00:00 Brain Fog in Perimenopause: What’s Really Going On

02:37 Strategy 1: High-Quality Nutrition

05:25 Strategy 2: Exercise for Focus (Lactate, BDNF & Brain Energy)

08:59 Strategy 3: 3 Gears Framework for Focus & Stress

13:05 Strategy 4: The Supplement Toolkit (What Actually Helps)

17:28 How to Reclaim Your Focus & Energy

VALUABLE RESOURCES

⁠Join The High Performance Health Community⁠

⁠Click here⁠ for discounts on all the products I personally use and recommend

• Longevity Supplement Masterclass – https://academy.angelafosterperformance.com/longevity-masterclass-27

• Omega-3 Episode featuring Dr. Bill Harris – https://www.youtube.com/watch?v=J42kJPyHPoA

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

Get 10% off MitoQ NAD+ - www.mitoq.com with code ANGELA

Get 35% off Timeline Mitopure by visiting this link while the offer lasts - https://www.timeline.com/promotions/angela35

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/

Join Angela and Simon Alexander Ong, a life and business coach and author of the book Energize, for a discussion on how to transform your life by managing your energy rather than your time, focussing on the power of perception and mindset in achieving an "extraordinary life". 

Simon shares his personal journey from the financial sector during the 2008 crisis to becoming a coach, illustrating how obstacles can be reframed as opportunities. They also look at practical strategies for goal setting, maintaining consistency over intensity, and building sustainable systems for long-term success in both personal and professional spheres.

KEY TAKEAWAYS:


Energy Management Over Time Management: True productivity and the ability to "bend reality" come from managing your energetic state and perception rather than just managing your calendar.


Consistency Trumps Intensity: Success is rarely a straight line; it is more like a maze where long-term consistency in habits and systems is more effective than short-term bursts of intense effort.


The Power of Pronoia: Reframing your perspective from paranoia (the world is out to get you) to "pronoia" (the universe is conspiring in your favour) significantly changes how you respond to challenges and opportunities.


Value and Service as Business Foundations: In business, shift the focus from selling to providing value and service; Simon suggests that money is simply an "echo of value".

TIMESTAMPS AND KEY TOPICS:

[0:56] The career journey

[2:50] “The messy middle" of any journey and why it's crucial to fall in love with the process

[7:46] The difference between goal-setting (like training for a marathon) and building systems

[13:48] “Daily non-negotiables," including physical exercise, reading across multiple formats, journaling for mental clarity, and using voice notes

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

Try Beam Minerals now at beamminerals.com/angela using code ANGELA for 20% off

Take the BioSyncing Quiz: https://angelafoster.me/quiz

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/

Join Angela and Dr William Li for a look at the complex world of heart health and hormonal shifts, in which they tackle the often-confusing link between menopause and rising cholesterol levels, debunking common myths and providing clarity on the real risks of high LDL. 

Dr. Li shares his expert insights on the nuances of heart disease prevention, the importance of blood sugar balance, and how a holistic, evidence-based approach can help you navigate these sudden health changes with confidence and balance.

KEY TAKEAWAYS:

High LDL cholesterol is linked to an increased risk of cardiovascular disease because it can build up as plaque in the arteries and impede blood flow.

Total cholesterol levels are no longer the primary indicator of heart disease risk; instead, doctors focus on the ratio of "good" HDL to "bad" LDL cholesterol.

While some people have genetic predispositions to extremely high cholesterol, modern medicine emphasises a more nuanced understanding of different cholesterol components.

Maintaining blood sugar balance is crucial, but health influencers often exaggerate the dangers of minor "spikes" and "crashes" that are actually normal bodily functions.

TIMESTAMPS AND KEY TOPICS:

0:45 How LDL cholesterol sticks to artery walls like "Velcro,"

1:42 How medical understanding has evolved from tracking total cholesterol to focusing on HDL/LDL ratios.

3:07 The influence of health influencers on public anxiety regarding blood sugar and cholesterol levels.

4:03 Importance of "homeostasis" and how the body naturally strives for balance in its systems.

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/

If you’re a woman over 35 who feels tired, stretched thin, and quietly disconnected from herself, this episode is for you.

At 38, I was hospitalised, burnt out, and running on empty. Today, my biological age is more than 20 years younger than my chronological age, not because of biohacks, restriction, or endless workouts, but because I made a small number of strategic changes at the exact stage of life where they matter most.

In this solo episode, I break down The Longevity Seven: the seven science-backed pillars I used to rebuild my health, and the same framework I now use with high-performing women to restore energy, strength, and long-term resilience.

WHAT YOU’LL LEARN

• Why women in their mid-30s to mid-40s are in a critical window for long-term health

• The 7 simple pillars that radically improved my strength, energy, and biomarkers

• How to build muscle, VO₂ max, and resilience without overtraining

• How much protein women actually need as they age

• Why plant diversity matters more than restriction

• How sleep consistency impacts longevity more than sleep duration

• The role of inflammation, gut health, and omega-3s in aging well

• Why purpose, connection, and nature are non-negotiable for long-term vitality

TIMESTAMPS

TIMESTAMPS

00:00 My Wake-Up Call at 38

01:32 The Longevity Seven Explained

06:19 Pillar 1: Daily Movement Without Burnout

07:53 Pillar 2: Protein & Plant Diversity Simplified

10:51 Pillar 3: Reducing Inflammation with Healthy Fats

11:49 Pillar 4: Why Sleep Consistency Matters Most

13:04 Pillar 5: Purpose and Longevity

13:53 Pillar 6: Relationships & Social Health

14:14 Pillar 7: Nature, Movement & Time Freedom

15:27 How to Start (Without Doing Everything at Once)

RESOURCES & LINKS

• Episode: Creatine for Women in Midlife – https://www.youtube.com/watch?v=nIMxC_QOmmw

• 21-Day Hormone & Longevity Reset (Live on January 29, 2026) – https://academy.angelafosterperformance.com/reset

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

• Beam Minerals – Go to https://beamminerals.com/angela | Use code ANGELA for an exclusive discount