High Performance Health

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/

Angela takes a look at the essentials of daily detoxification with executive wellness coach and Ideal Day podcast host, Adam Parker. 

Moving beyond the hype of fad cleanses, Adam and Angela explore how our bodies naturally process modern environmental toxins, from heavy metals to microplastics, and why proactive support is vital in 2026. 

From the controversial benefits of coffee enemas to the science-backed power of sauna protocols, mineral replenishment, and binders, this conversation provides a roadmap for boosting metabolic flexibility, clearing brain fog, and reclaiming your cellular energy.

WHAT YOU’LL LEARN:


Detox is a Continuous Process: The body is always detoxing through breath, sweat, and elimination; however, the modern toxic load often exceeds our natural capacity


The Bottom-Up Protocol: Effective detoxification should follow a specific sequence starting at the colon (the bottom of the drainage funnel) and moving up to the liver, gallbladder, lymph, and finally the cells


The Role of Lipophilic Toxins: Many modern man-made chemicals are fat-soluble (lipophilic) and store themselves in fat tissue


Minerals as the "Spark Plugs": Heavy metals often compete with essential minerals for cell receptors. Replenishing with fulvic and humic minerals or unrefined sea salt is a foundational daily habit to push out heavy metals and fuel metabolic pathways.

TIMESTAMPS

[01:41] — Defining Detox: Adam explains why the body needs extra support in today’s environment compared to a decade ago.

[05:25] — Fat Tissue & Toxin Storage: A discussion on why toxins hide in body fat and the symptoms that occur when they are mobilised.

[08:52] — The Supplement Strategy: Deep dive into magnesium for the colon and milk thistle/dandelion for stagnant bile flow in the liver.

[11:51] — The Coffee Enema Debate: Adam breaks down the 100-year history and the hepatic portal vein mechanism behind this controversial practice.

[17:09] — Maximum Sauna Benefits: How to use binders, hydration, and "sweat-wiping" techniques to optimise heat-based detoxification.

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

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/

This episode explores the scientific nuances of workout timing, specifically tailored to women's health and physiology. The conversation delves into how circadian rhythms, cortisol levels, and appetite hormones like ghrelin influence the body's response to exercise at different times of the day. 

We discuss findings from various training studies, highlighting that while morning workouts are particularly effective for reducing abdominal fat and visceral adiposity in women, afternoon sessions may offer superior strength and powergains due to enhanced neuromuscular recruitment

WHAT YOU’LL LEARN:

Training in the morning, regardless of the exercise type (high-intensity or resistance), is notably effective for reducing abdominal fat

Women tend to see greater strength gains and improved neuromuscular fibre recruitment when training in the afternoon or evening.

The body’s response to morning exercise is partly driven by a higher baseline of activated ghrelin

While biology suggests optimal times for specific goals, consistency and sticking to a routine that fits one's lifestyle are ultimately the most important factors for long-term success.

TIMESTAMPS

0:00 – Discussion on how morning workouts specifically target abdominal fat reduction in women.

0:25 – Explanation of why women generally experience greater strength and power in the afternoon.

0:44 – Overview of studies showing morning exercise reduces visceral fat in women, but not in men.

1:18 – Analysis of how the hunger hormone ghrelin triggers fat burning during early morning sessions.

1:43 – Insight into how resistance training signals the liver to use fatty acids for metabolism rather than storage.

2:38 – A concluding look at why personal consistency often outweighs biological "perfection" in a routine.

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

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 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 - http://timeline.com/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.