High Performance Health

Download my free Ultimate Guide to Creatine for Women here: https://academy.angelafosterperformance.com/creatine-guide 

What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym.

KEY TAKEAWAYS:


Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation.


Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation.


Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause.


Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women.

TIMESTAMPS AND KEY TOPICS:

⁠3:33⁠ – Creatine’s impact on fat loss, strength, and performance in women

⁠7:31⁠ – Recovery, overtraining & HRV: how creatine supports your nervous system

⁠13:31⁠ – Creatine for mood, mental health, and inflammation

⁠22:03⁠ – Muscle breakdown: why women respond differently than men

⁠31:25⁠ – Supercharge brain performance

⁠47:43⁠ – Creatine and sleep: timing, dosage, and recovery benefits

⁠55:13⁠ – Final verdict: What dose actually works—and is it safe?

 

VALUABLE RESOURCES

⁠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 20% off the Creatine I love at ⁠trycreate.co/ANGELA20⁠, and use code ANGELA20 to save 20% on your firsts order.

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at ⁠https://lvluphealth.com/angela⁠

For 10% off at Timeline visit ⁠www.timelinenutrition.com⁠ and use code ANGELA10

ABOUT THE GUEST

Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students.

Google Scholar: ⁠https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate⁠

Instagram:⁠ https://www.instagram.com/dr.darrencandow/?hl=en⁠

CONTACT DETAILS

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⁠LinkedIn⁠

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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 talks to Professor Stuart Philips, who challenges the long-standing "Anabolic Window" myth, revealing that muscle sensitivity to protein actually lasts up to 48 hours post-exercise rather than a mere 30-minute window. 

The conversation cuts through the noise of modern protein obsession, establishing that while the RDA is a baseline, the true sweet spot for muscle synthesis lies between 1.2g and 1.6g per kilogram of body weight.

WHAT YOU’LL LEARN:


The protein "sweet spot": While the baseline requirement is 0.8g/kg, optimal benefits for muscle maintenance and growth occur between 1.2g and 1.6g per kilogram.


The myth of the 30-minute window: The "Anabolic Window" is much larger than previously thought; muscles remain sensitive to protein for up to 48 hours after a workout.


Dosage limits: For most people, including perimenopausal and postmenopausal women, 30g to 40g of protein per meal is the effective limit for stimulating new muscle growth.


Carbohydrates are essential: Despite modern "carb-phobia," carbohydrates are the primary drivers of high-intensity performance

TIMESTAMPS

[01:50] The confusion between calculating protein

[03:52] The "Baking the Cake" analogy

[05:54] Debunking the idea that you can only absorb 20g of protein at a time.

[07:18] Addressing Anabolic Resistance and protein needs for women in menopause.

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

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

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 in midlife and suddenly feel like fat loss has become harder overnight, despite training, eating well, and doing what used to work, this episode is for you.

Today I’m joined by Bill Campbell, PhD to unpack what the research actually shows about menopause, body composition, and “weight loss resistance”. We explore why some women gain body fat during this transition while others don’t, why hormone therapy isn’t a guaranteed fix, and the small but powerful lifestyle factors (movement, sleep, protein) that can quietly shift results.

This is a practical, evidence-based conversation for women who lift, care about their health, and want clarity; not clichés.

WHAT YOU’LL LEARN

• Why menopause-related fat gain doesn’t happen to everyone

• The 2–3 year window where body fat gain seems most likely

• Why hormone therapy helps some women but not others

• How daily movement (NEAT) drops in midlife without you noticing

• The difference between training for muscle vs strength

• Why lifting shouldn’t be treated as “calorie-burning cardio”

• How much protein is actually supported by research (and why many women under-eat it)

• Why poor sleep can create real weight-loss resistance

• Whether fasted training makes any difference for body composition

TIMESTAMPS:

00:00 Menopause Weight Gain: Why It Happens to Some Women (But Not All)

03:41 Can Hormone Therapy Reverse Menopause Weight Gain?

10:23 DEXA vs InBody in Midlife: What My Results Revealed (And Why It Matters)

15:29 What Is the Final Menstrual Period (FMP) & When Is Fat Gain Most Likely?

20:46 Midlife Fat Gain & NEAT: The Activity Decline No One Notices

25:29 “I Just Have a Slow Metabolism” — Is Body Type to Blame?

28:02 Should You Lift Heavy or Light? The Truth About Reps, Fat Loss & Muscle

34:26 How Much Protein Do Midlife Women Actually Need?

40:11 Sleep Deprivation and Fat Gain: Can Poor Sleep Cause Weight-Loss Resistance?

46:02 Protein Timing vs Total Daily Intake: What Matters Most?

48:26 Fasted Workouts: Helpful or Harmful in Midlife?

VALUABLE RESOURCES

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 - visit https://www.getstride.com/angela/ for 10% off• Mitopure - Supercharge your energy and upgrade your mitochondria: http://timeline.com/ANGELA | Enter code ANGELA to save 10%ABOUT THE GUEST

Bill Campbell, PhD is a professor and leading body composition researcher specialising in fat loss, muscle gain, resistance training, and protein intake. His recent work focuses on how the menopause transition affects active women, combining laboratory research with practical strategies women can actually apply.

Website: https://www.billcampbellphd.com

Instagram: https://www.instagram.com/billcampbellphd

YouTube: https://www.youtube.com/@billcampbellphd

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-guide

A BIG thank you to our

sponsors who make the show possible:

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

⁠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/