Angela presents a special compilation episode, dedicated to exploring the critical role of skeletal muscle health, mastering fat loss, metabolism and blood sugar in optimising longevity and metabolic resilience.

Featuring insights from experts Matt Gallant and Wade Lightheart, Danielle Hamilton and Barielle Lyon, the discussion covers the science behind metabolic flexibility, reverse dieting, and the common pitfalls of traditional fat loss approaches. Hear practical strategies for maintaining a healthy metabolism, especially after the holiday season, and how to navigate indulgences without sacrificing your health goals.

KEY TAKEAWAYS

• Muscle is the key to longevity: Skeletal muscle is essential for metabolic health, resilience, and optimal aging.
• Protein intake is critical: Aim for 1g of protein per pound of ideal body weight to support muscle and overall health.
• Avoid common fat loss mistakes: Calorie-cutting without strategy can harm metabolism; focus on building muscle and metabolic flexibility instead.
• Reverse dieting prevents weight regain: Gradually increasing calories after weight loss helps maintain results.
• Circadian rhythms impact glucose control: Morning light exposure and meal timing are crucial for balancing blood sugar.
• Fasted training considerations: While it works for some, post-training refueling is key for muscle maintenance, especially in older adults.
• Perimenopause requires a tailored approach: Resistance training and protein intake are pivotal for managing body composition changes.

TIMESTAMPS AND KEY TOPICS

0:06 – Importance of skeletal muscle for optimal aging.
3:09 – Myths about calories in, calories out.
5:57 – Metabolism and its influence on fat loss strategies.
11:33 – Avoiding weight regain through reverse dieting.
17:58 – Flexible dieting and strategic fasting/spike days.
25:54 – Blood sugar regulation and its wide-ranging health impacts.
42:24 – Circadian rhythm's role in optimizing metabolism.
48:05 – Longevity and muscle health, starting early or beginning now.
50:09 – Protein requirements for skeletal muscle maintenance.
53:58 – Protein intake adjustments for perimenopausal and postmenopausal women.
58:18 – Training in a fasted state and its implications.
1:01:16 – Refueling post-workout and its role in muscle health.
1:05:06 – Skeletal muscle and its connection to glucose disposal.

VALUABLE RESOURCES

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Danielle Hamilton Full Episode 

Gabrielle Lyon Full Episode

Matt Gallant and Wade Lightheart Full Episode

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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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.

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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.