You’re working out harder than ever—but the belly fat won’t budge, your energy’s inconsistent, and the mirror doesn’t reflect how you feel inside. Sound familiar?

In this BiteSize episode, I sit down with Dr. Stephanie Estima to unpack exactly what’s going on during perimenopause—and how to train smarter, not harder. We break down the biggest workout mistakes women make in their 40s, why HIIT can sometimes do more harm than good, and how building your upper body can completely reshape your figure and fire up your metabolism.

Whether you’ve got PCOS, feel like your workouts aren’t working anymore, or just want to look and feel like YOU again—this episode is packed with science-backed solutions that actually work.

0:00 – Introduction

1:10 – Upper body training for the hourglass shape

4:21 – Angela on PCOS, body shape, and sculpting curves

5:33 – Stephanie’s exercise pyramid explained

7:20 – How much HIIT is too much (hint: once a week max)

9:30 – Temporary keto to reset insulin and fat metabolism

10:10 – Why carbs do matter (eventually)

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Keynote Speaker and Host of The High Performance Health Podcast.

A former corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela regularly gives keynotes to large fitness, health and wellness events including the Health Optimisation summit, The Biohacker summit, Dragonfly live, Elevate Fitness conference and Gaia TV. She also delivers Health Optimisation and Performance Workshops to large multinational corporations and senior leaders with a strong focus on women’s health and burnout prevention.

Angela is also the creator of BioSyncing® a blueprint for high performing women who want to ditch burnout, harmonise their hormones and elevate their life.