Podcast
Fostering Longevity
Hosted by Hayley Foster · EN
Welcome to the Fostering Longevity Podcast
Where science meets soul, and the pursuit of living longer collides with the art of living better.
Hosted by Hayley Foster and Brian Valenza—biohacking enthusiasts, wellness coaches, retreat leaders, and passionate students of human optimization—this podcast is your go-to source for all things longevity, healthspan, performance, mindset, recovery, and vitality.
We dive deep into the practices, products, and protocols that help you live younger, longer—from red light therapy and cold plunges to nervous system regulation, hormone balance, fitness, sleep, gut health, and personal transformation.
Whether you're in your 30s, 40s, 50s or beyond, Fostering Longevity helps you reclaim your energy, rewire your habits, and reconnect with the version of yourself that's strong, vibrant, and full of life.
Expect candid, authentic and sometimes inappropriate conversations with top experts, real-life experimentation, retreat highlights, and the mindset shifts that make it all stick.
Longevity is about more than lifespan—it's about how alive you feel while you're here.
New episodes drop often but not on a schedule. Subscribe now, and start living your 3.0 life.
#Longevity #Biohacking #WellnessPodcast #HumanOptimization #LiveYoungerLonger #AntiAging #WomenInWellness #FosteringLongevity #Healthspan #EnergyUpgrade
7episodes
Episodes
Newest firstAll episodes
Health, Hormones & Intimacy - What every woman needs to know with Dr. Molly Maloof
Apr 1001:04:41Tap to summarizeIf you've ever felt like you're doing everything right—but still feel exhausted, disconnected, or "off" in your body… this conversation is for you. In this episode, I sit down with Dr. Molly Maloof—physician, biohacker, and author of The Spark Factor—to talk about what's really driving women's health today. We go deep into: The hidden impact of chronic stress on your body Why your nervous system might be the root cause of your symptoms The connection between hormones, energy, and burnout Why intimacy and sexual health are critical to longevity The truth about menopause, HRT, and pelvic health How to regulate your nervous system (even from your bed) Dr. Molly also shares her own personal health breakdown—and how it completely changed her understanding of healing. This is the conversation women need to be having.
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Why Many High-Achieving Women are Dysregulated with Dana Doswell
Dec 2201:21:49Tap to summarizeNo description available
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Build Strong Bones at Any Age with Dr. Anita Sadaty
Nov 700:38:22Tap to summarizeIn this episode, functional and integrative medicine physician Dr. Anita Sadaty breaks down what osteopenia and osteoporosis really are, why midlife bone loss accelerates, and exactly what you can do to prevent, slow, and even rebuild bone. We cover hormone changes (estrogen, progesterone, testosterone), the role of vitamin D + calcium + K2, how sleep, stress, and inflammation tip the balance between bone breakdown and bone building, and why protein and strength training are non-negotiable. We also discuss early screening, medications that impact fracture risk (SSRIs, PPIs, steroids, benzos, anti-seizure meds), the nuance on calcium supplementation, the higher-dose K2 used in research, HRT as a first-line option for eligible women, and the surprising link between social connection and fracture recovery. You'll learn: practical nutrition targets, training ideas you can do without a gym, why 7–9 hours of sleep is a bone-health tool, and what labs to ask for at your next blood test.
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Part 1: The Basics of Hormones and HRT with Dr. Anita Sadaty
Oct 1500:53:08Tap to summarizeIn this essential episode of Fostering Longevity, host Hayley Foster is joined by Board Certified OB-GYN, Functional Medicine and Hormone expert Dr. Anita Sadaty for a deep, myth-busting conversation on hormone health and hormone replacement therapy (HRT). Together, they explore: The truth about hormone replacement therapy and the long-misunderstood Women's Health Initiative study The natural hormone shifts that occur in your 30s, 40s, and 50s The difference between bioidentical and synthetic hormones Why not taking hormones can carry its own health risks (think heart disease, osteoporosis, and cognitive decline) How to advocate for yourself in a broken medical system And the lifestyle changes that can radically reduce menopausal symptoms—like the real impact of wine, caffeine, and blood sugar regulation Hayley also shares her own experience starting HRT before major symptoms began, and why the conversation around menopause and hormones needs to evolve—now. Whether you're in your 30s and just starting to think about your hormones, or you're navigating perimenopause and seeking clarity, this episode is packed with insight, evidence, and empowerment. Disclaimer: This episode is for educational purposes only and is not intended as personal medical advice. Please consult a qualified healthcare provider for personalized guidance.
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How to love better to live longer with Intimacy Expert Susan Bratton
Jul 9, 202500:44:16Tap to summarizeIn this episode of the Fostering Longevity podcast, hosts Hayley Foster and Brian Valenza speak with intimacy expert Susan Bratton about the intersection of intimacy and longevity. They discuss the importance of sexual biohacking, the misconceptions surrounding aging and sexuality, and how to reignite intimacy in long-term relationships. Susan shares practical tips for enhancing sexual experiences, including creating a sex life bucket list and the significance of open communication between partners. The conversation emphasizes the need for safety, trust, and novelty in maintaining a fulfilling sexual relationship throughout life. What you'll learn in this episode: Sexual biohacking can enhance both intimacy and longevity. It's essential to take responsibility for your own sexual education. Misconceptions about aging can hinder sexual satisfaction. Reigniting intimacy requires effort and communication. Exploring new sexual experiences can revitalize relationships. Creating a sex life bucket list can enhance intimacy. Understanding partner needs is crucial for a fulfilling relationship. The Sexual Soulmate Pact fosters open communication. Balancing safety and novelty is key to great sex. Practice is necessary to enjoy new sexual experiences. Chapters 00:00 - Introduction to Longevity and Intimacy 01:58 - The Importance of Sexual Biohacking 04:41 - Misconceptions About Intimacy and Aging 07:39 - Reigniting Sexual Desire 09:58 - Understanding Sexual Dynamics 12:59 - Exploring New Sexual Experiences 15:35 - Creating a Sex Life Bucket List 18:17 - Mindset and Communication in Relationships 21:50 - Empowering Relationships and Personal Growth 27:00 - The Platinum Rule: Understanding Partner Needs 30:48 - Building Communication: The Sexual Soulmate Pact 35:16 - Creating New Relationship Energy 43:49 - Fun and Exploration in Intimacy You can learn more about Susan Bratton here: https://linkedin.com/susanbratton https://instagram.com/susanbratton https://susanbratton.com https://longevitywins.substack.com https://betterlover.substack.com https://betterlover.com https://personallifemedia.com https://the20store.com https://youtube.com/c/betterlover https://www.threads.net/@susanbratton https://bsky.app/profile/susanbratton.bsky.social https://www.facebook.com/trustedhotsexadvisortomillions
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How to Build Relationship Longevity
May 2, 202500:36:39Tap to summarizeWhat Makes a Relationship Thrive Long-Term? Hayley & Brian on Love, Longevity, and Building a Life That Feels Good from the Inside Out In this episode, Hayley Foster and Brian Valenza—co-founders of Fostering Longevity—share the real behind-the-scenes of what makes their relationship work as two high-achieving, service-driven, mission-focused partners. From daily micro-moments of connection (like never leaving without a kiss or filling each other's water bottles) to navigating the deeper dynamics of masculine and feminine energy, this conversation is for anyone who wants to build a more intentional, conscious relationship—with their partner and with themselves. We talk about: ✅ What it means to be wired to serve—and how that fuels our partnership 💋 The daily rituals that keep us connected in the chaos of life 🧠 How to have conversations about what you actually need in your relationship 🫶 The power of understanding your partner's love language 🔥 How a type-A woman in her masculine can safely return to her feminine energy 🪞Why we all need to be able to look in the mirror and love who we see At the core of this episode is a truth we both live by: Longevity isn't just about how long you live. It's about how well you love, how aligned you feel, and how fully you show up for yourself and others. That's why we're co-hosting a powerful longevity and lifestyle retreat in November, in collaboration with BioCulture—to help individuals and couples: * Reconnect with their bodies * Reset their nervous systems * Transform their energy * Deepen their relationships * And finally feel good in their own skin again If you're ready to become the most vibrant, grounded, optimal version of yourself—and do it alongside others on the same journey—this episode (and this retreat) is for you. Click below to get on the waitlist for the upcoming retreat November 17-21, 2025: https://form.typeform.com/to/Ql9ofcHn?typeform-source=biocultureretreats.com Learn more about Fostering Longevity: https://www.fosteringlongevity.com/longevityretreats Follow Hayley & Brian on IG: http://www.instagram.com/fosteringlongevity Follow BioCulture on IG: https://www.instagram.com/biocultureretreats/ #FosteringLongevity #BioCulturePodcast #PowerCouple #SelfLoveJourney #LongevityRetreat #LoveAndLongevity #RelationshipReset #MasculineAndFeminine #LiveYoungerLonger #MirrorWork #OptimalLiving
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Midlife Wake-Up Call with Cynthia Thurlow, NP
Apr 7, 202500:48:26Tap to summarizeHost Hayley Foster sits down with the brilliant Cynthia Thurlow—nurse practitioner, intermittent fasting expert, author, international speaker, and host of the Everyday Wellness podcast. With over 25 years in health and wellness and 15 million+ views on her second TEDx talk, Cynthia brings an authentic, science-backed, and empowering approach to women's health. Together, Hayley and Cynthia dive into the raw truth about midlife—no fluff, no filters. They cover everything from birth control's long-term impact on bone and muscle mass to why so many women are dealing with osteopenia without even realizing it. Cynthia shares what's working—and what's not—for women in their 40s, 50s, and beyond. Topics covered include: 🔹 Why intermittent fasting can be transformational—but only when done right 🔹 The essential role of creatine as a foundational supplement for midlife women 🔹 How Cynthia curates safe, effective products for women navigating hormonal shifts 🔹 The power of wearable tech and salivary cortisol testing to monitor stress and recovery 🔹 Go-to wellness habits like holotropic breathing, morning sunlight, and nutrient-dense meals 🔹 Real-life insights into meal prep vs. winging it, dining out vs. cooking at home, and what tech Cynthia can't live without Plus: Cynthia shares what's on her bucket list, her go-to tip for glowing skin, and the one thing she thinks every woman over 40 should know. This is a real, insightful, and educational episode for any woman who wants to take ownership of her health, energy, and longevity—starting now. Learn more about Cynthia: https://www.instagram.com/cynthia_thurlow_/ https://www.facebook.com/groups/1004505663061383/ https://www.linkedin.com/in/cynthia-thurlow-np-50395a9/ https://podcasts.apple.com/us/podcast/everyday-wellness-with-cynthia-thurlow/id1435214303 https://www.cynthiathurlow.com/ To learn more about Fostering Longevity: https://www.instagram.com/fosteringlongevity http://www.fosteringlongevity.com #FosteringLongevity #MidlifeWellness #CynthiaThurlow #IntermittentFasting #Perimenopause #Creatine #WomenOver40 #BiohackingForWomen #LongevityLifestyle #TheEverydayWellnessPodcast
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