Have you noticed your body changing, even though you're doing everything "right"? In this powerful bite-sized episode, Angela Foster is joined by Dr. Gabrielle Lyon, a renowned physician and pioneer in muscle-centric medicine, to unpack one of the most overlooked drivers of health and longevity: skeletal muscle. This isn’t just a conversation about aesthetics — it’s about reclaiming your strength, energy, and metabolic power in midlife and beyond. Together, they explore why building muscle is a prescription for longevity, especially for women navigating perimenopause. From protein myths to workout strategies, Dr. Lyon shares science-backed, practical tools to support hormonal health, improve body composition, and reignite your vitality — no matter your age or starting point. If you're struggling with belly fat, low energy, or feeling "off," this episode delivers clarity, action, and inspiration.   KEY TAKEAWAYS Muscle is the Organ of Longevity: Why prioritizing muscle over fat loss is a game-changer in midlife. Protein Myths Debunked: The truth about how much protein you need — and why more is not dangerous. Perimenopause Power Plan: Nutrition and training strategies tailored to the hormonal shifts of midlife. Simple Macronutrient Framework: How to easily calculate protein, carb, and fat needs to support metabolism. Effective Training After 40: Why slow cardio isn’t enough and what to focus on instead. Preventing Sarcopenic Obesity: How to stop the spiral of muscle loss and fat gain during menopause. Rewriting the Rules of Ageing: Why it’s never too late to build muscle and boost metabolic health.   TIMESTAMPS AND KEY TOPICS 00:00 – Introduction 01:13 – Common injuries that derail training and longevity 02:15 – Why nutrition is the most accessible lever for change 03:04 – Macronutrient targets for healthy body composition 04:43 – Ideal protein target for rebuilding and recovery 05:13 – Debunking protein myths and kidney health concerns 06:00 – How higher protein intake improves body composition 08:29 – What is sarcopenic obesity and how can we prevent it? 09:20 – Three main tools to counter midlife metabolic decline 10:40 – Preparing for osteoporosis, tendon changes, and aging   VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: 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    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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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.

In this powerful episode, Angela sits down with Leslie Kenny, a renowned longevity expert and founder of Oxford Healthspan, to unravel the transformative science behind spermidine—a naturally occurring compound that’s proving to be a game-changer in the world of aging and cellular health. Leslie shares how spermidine supports autophagy, boosts immune resilience, preserves fertility, and even plays a role in reversing grey hair and improving mitochondrial function. This episode is packed with insights every woman navigating perimenopause (and beyond) needs to hear. Whether you're just starting to explore longevity tools or you’ve tried every supplement and still feel like something’s missing, Leslie explains why spermidine might be the missing piece of your puzzle. With her own incredible story of reversing her biological age to 21 at the age of 59, Leslie brings science, hope, and practical advice you can apply starting today.   KEY TAKEAWAYS Spermidine & Cellular Renewal: Spermidine is a plant-based compound that activates autophagy, the cellular "self-cleaning" process vital for aging well. Fasting vs. Spermidine for Women: Fasting can backfire for women in high-stress phases like perimenopause—spermidine offers a gentler way to stimulate autophagy. Supports Gut & Immune Health: Spermidine helps rebuild beneficial gut bacteria and rejuvenates immune cells, reducing inflammation and enhancing overall resilience. Hair, Skin, and Telomeres: When paired with optimal health, spermidine may reverse grey hair, improve skin via collagen production, and protect telomeres. Fertility & Hormonal Support: Spermidine supports egg quality and ovarian reserve—particularly important for women trying to conceive later in life. Flexible Dosing for Deeper Results : For specific concerns, spermidine can be taken more than once daily to maintain consistent cellular benefits, much like vitamin C. A Lifestyle Rooted in Science : Leslie shares her own biohacking routine—from Japanese-inspired meals to matcha lattes and functional “ice cream” recipes.   TIMESTAMPS AND KEY TOPICS 00:00 What spermidine is and why it matters for cellular cleanup 04:37 How to personalize your diet for optimal results 07:49 Why spermidine levels drop and how to restore them 14:10 Leslie’s journey reversing autoimmune disease and biological age 17:31 Why fasting may not work for perimenopausal women 22:38 How her food-based formula boosts spermidine naturally 28:59 Rejuvenating aging immune cells with spermidine 31:04 When to take spermidine for best results 35:28 How spermidine may support hair growth and reverse greys 39:25 Skin benefits and boosting collagen from inside out 41:26 Supporting mitochondrial health and energy levels 43:48 What telomeres are and how spermidine helps 52:08 Supporting stem cells and lowering inflammation   VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause A BIG thank you to our sponsors who make the show possible: Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15% 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 LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen   ABOUT THE GUEST Leslie’s Kenny is an Oxford-based, Harvard-educated CEO and patient advocate whose life took a dramatic turn in her late 30s when she was diagnosed with Lupus, Rheumatoid Arthritis, and Hashimoto’s Thyroiditis, told she had five years to live and that she could give up on having children. Refusing to accept this prognosis, she transformed her health by eliminating inflammatory triggers and supporting her body’s natural healing. Now 59, she has the biological age of 21, is autoimmune disease-free, and naturally conceived at 43. Empowered by her health journey, she returned to school, became a certified Bulletproof coach and began working with Oxford University scientists, helping them raise funding for their groundbreaking research. In a meeting with Professor Katja Simon, she discovered spermidine, a powerful, natural compound dubbed as an “anti-aging vitamin” and found to “delay aging in humans” through its ability to activate autophagy (cell renewal) and target key aging pathways. Recognizing its potential, she founded Oxford Healthspan, launching Primeadine®, a plant-derived spermidine supplement, with the highest quality, Japanese ingredients and the backing of top scientific and clinical advisors. She also collaborated with University of Oxford academics to co-found a non-profit organization, called the Oxford Longevity Project, dedicated to educating the public on easy, actionable ways to improve their healthspan and longevity. oxfordhealthspan.com lesliesnewprime.com oxfordlongevityproject.org https://www.instagram.com/oxfordhealthspan/ https://www.instagram.com/lesliesnewprime/ https://www.instagram.com/oxfordlongevityproject/ 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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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.

In this powerful conversation, Angela is joined by psychologist and speaker TJ Power for a deep dive into the hidden drivers of mental well-being and high performance—your brain chemicals. From dopamine to serotonin, oxytocin to endorphins, TJ unpacks how these natural neurotransmitters shape your focus, energy, mood, and motivation—and more importantly, how to harness them for better mental clarity and productivity.   They explore practical, science-backed strategies to help you reset your brain and thrive in a world full of distractions. You’ll discover how to boost dopamine naturally (without the crash), why your morning routine is more powerful than you think, how to stay in flow longer, and what it really takes to beat burnout. If you’re feeling foggy, overstimulated, or just not like yourself lately—this episode is your brain’s wake-up call.   KEY TAKEAWAYS Flow State Foundations: You need at least 15 minutes of uninterrupted focus to enter a true flow state. Distractions like your phone can easily break this. Broad vs. Narrow Attention: Breaks should involve "broad attention" activities like walking or talking, not phones or sugar, to help the brain reset. Brain Chemicals 101: Dopamine drives motivation, oxytocin supports connection, serotonin regulates mood and energy, and endorphins help reduce stress. Boost Without the Crash: Cold exposure can naturally boost dopamine. Heat (like saunas) helps increase endorphins and support recovery. Dopamine Overload: Constant stimulation (social media, sugar, alcohol) overstimulates dopamine pathways, leading to a low, flat mood. Morning Reset: The best fix for low dopamine and motivation? Change how you start your day—simple shifts can improve your mental health dramatically.   Timestamps and Key Topics 00:00 - How to get into flow  01:45 - 60–75 mins max focus 02:32 - Dopamine crash after rewards  03:01 - Broad attention during breaks  03:44 - Functions of 4 brain chemicals  04:35 - Cold vs heat effect on brain  05:41 - Endorphins and stress relief  06:57 - Sauna helps flow recovery  08:18 - Behaviour affects brain chemistry  08:49 - Overstimulation breaks dopamine  09:42 - Start your day right   VALUABLE RESOURCES Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com Join The High Performance Health Community A BIG thank you to our sponsors who make the show possible: 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  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. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode. CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! 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.