Show Notes
Lowering ApoB and non-HDL cholesterol starts with improving how your body clears cholesterol. Michelle recommends reducing saturated fat, replacing it with healthy unsaturated fats, gradually increasing soluble fibre, staying well hydrated, and supporting gut health. As oestrogen declines in perimenopause, maintaining nitric oxide production and healthy blood vessels also becomes increasingly important.
KEY TAKEAWAYS
Reduce saturated fat intake.
Replace with omega-3-rich and other unsaturated fats.
Increase fibre gradually to avoid bloating.
Prioritise soluble fibre (oats, raspberries, chia seeds).
Stay hydrated to support cholesterol excretion.
Support nitric oxide production with foods like beets and leafy greens.
Maintain gut health to support both heart health and fibre tolerance.
Want to go deeper? Start here:
Fresh Start Sundays Newsletter
Your weekly 3-minute guide to creating the healthiest, most vibrant version of you.
Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide.
https://angelafosterperformance.com/
The 21-Day Hormone Reset
Doing everything right but still don't feel like yourself? The 21-Day Hormone Reset helps you understand your hormones, restore your energy, and start working with your body instead of against it.
https://www.highperformance-health.com/
The Ultimate Guide to Creatine for Women
https://academy.angelafosterperformance.com/
10 Habits That Helped Me Reverse My Biological Age by 25 Years During Perimenopause
https://academy.angelafosterperformance.com/
About Angela Foster
Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing® Method. She is the host of the High Performance Health Podcast, featuring over 500 conversations with world-leading experts in longevity, hormones, neuroscience, nutrition, and female performance.
Angela's mission is to help one million ambitious women optimise their hormones, energy, cognitive performance, and longevity—so they never have to choose between success and their health.
If you enjoyed this episode, please subscribe, leave a review, and share it with someone who would benefit from it.
Follow Angela for daily health and performance tips:
Instagram: @angelasfoster
Facebook: @AngelaFosterPerformance
More from High Performance Health
Can HRT actually help women in midlife build muscle and reduce visceral fat — or is lifestyle still doing most of the heavy lifting? In this conversation, Dr. Federica Amati explains what her research found, where HRT may be helpful, and why it should be seen as one tool rather than the main driver of body composition.
Dr. Alyssa Olenick on why cardio doesn't cause belly fat, what fasted training really does for fat loss, and how women in midlife should balance lifting, cardio and carbs.
How much protein do you really need to build muscle — and do women in perimenopause or menopause need more? In this conversation, Eric Helms breaks down the evidence behind some of the most common protein recommendations, including the widely quoted 1.6 grams per kilogram of body weight, when higher intakes may be useful, and why your starting point matters more than obsessing over a supposedly perfect number.
This episode is brought to you by Solaray
If you’re a woman in midlife and short on time, HIIT may be one of the most efficient ways to improve metabolic fitness and target visceral fat. In this conversation, Dr. Abbie Smith-Ryan breaks down the exact HIIT protocol her research group uses most often: one minute hard, one minute recovery, repeated for up to 10 rounds.