Angela discusses the topic of oestrogen and its impact on women's health during perimenopause, focussing on the various symptoms that can arise when oestrogen levels drop, such as hot flashes, brain fog, low mood, irritability, and anxiety.
Angela provides valuable nutritional strategies to support healthy oestrogen levels, including incorporating phytoestrogen-rich foods like nuts, flax seeds, soy, and red clover. Omega-3 fatty acids from sources like oily fish and grass-fed meat are recommended to boost serotonin levels and alleviate mood-related symptoms. Cruciferous vegetables, probiotics, and foods rich in polyphenols are also highlighted for their ability to support gut health and oestrogen metabolism.
KEY TAKEAWAYS

Phytoestrogens, found in foods like nuts, flax seeds, soy, red clover, pomegranate, and kudzu, can help alleviate menopausal symptoms by improving oestrogen levels.
Omega-3 fatty acids, found in oily fish like salmon, mackerel, anchovies, sardines, and herrings, can help boost serotonin levels and improve mood during perimenopause.
Cruciferous vegetables, such as broccoli, cauliflower, cabbage, bok choy, brussels sprouts, kale, mustard, kohlrabi, and turnip, contain DIM, which can shift oestrogen metabolism to favour healthy oestrogen metabolites.
Consuming probiotic-rich foods like live yogurt, kefir, sauerkraut, kimchi, kombucha, and limited amounts of sourdough bread can support a healthy microbiome and oestrogen levels.
Calcium deglucarate, found in fruits and vegetables like Brussels sprouts, broccoli, cabbage, and apples, can inhibit enzymes that contribute to breast and colon cancer and reduce oestrogen absorption from the digestive tract.

BEST MOMENTS
"Perimenopause can be a bit of a curve ball for many women." (Host)
"Phytoestrogens have healthy oestrogen-like activity that can help alleviate menopausal symptoms." (Host)
"Omega-3 fatty acids can help improve low mood and serotonin levels." (Host)
"Cruciferous vegetables contain DIM, which can shift oestrogen metabolism to favour friendly oestrogen metabolites." (Host)
"Good quality fats are associated with a lower risk of heart disease and breast cancer."
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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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