Episode Overview

Title: Why so many women are burnt out & what to do about it
Podcast: The mindbodygreen Podcast
Host: Jason Wachob
Guest: Angela Foster (Nutritionist, High Performance Coach, Founder of BioSyncing)
Release Date: June 29, 2025

This episode explores the epidemic of burnout among women, unpacking Angela Foster’s deeply personal journey from high-powered corporate attorney through depression, illness, and recovery to becoming a leading expert in health and high performance for women. The discussion covers specific stressors women face, practical solutions for healing, and how to synchronize data-driven insights, intuition, and lifestyle strategies for sustainable well-being and peak performance.

Key Discussion Points & Insights

Angela Foster’s Story: From Corporate Law to Wellness (01:34–09:12)

• Angela describes becoming a lawyer in London and working relentless hours, leading to health issues (PCOS, endometriosis) and later, postpartum depression.
• Her lowest point: Diagnosed with major depressive disorder after her third child, prescribed psychiatric medications, then hospitalized for pneumonia due to burnout.
• Turning Point:
  • “I remember looking at photos of [my kids] as they left… I just felt this overwhelming sense of love and responsibility… and that was when I made the decision that I was going to get well.” (05:42)
  • Remarkably, within 48 hours of this decision, her blood work measurably improved.
• Her healing journey began personally—now she helps women combine health and high performance.

The Physiology of Burnout and Decision to Change (07:28–11:44)

• Angela candidly recounts self-medicating with coffee, alcohol, and prescription drugs to cope with chaotic family and work life, underscoring the universality of such habits.
• On the role of mindset:
  • She credits Dr. Joe Dispenza’s work as pivotal, focusing on “breaking the habit of being yourself” to consciously reinvent her identity beyond external trappings.
  • “I was having to condition my body to a new mind, which is what [Dispenza] talks about…” (10:12)
• Practical aspects:
  • Meditation, mindfulness, and bringing attention to sensory details during daily walks helped anchor her in the present and ease anxiety.

Mindfulness and Lifestyle Modifications (11:44–15:04)

• Angela emphasizes daily intentionality: “If you challenge yourself to get out of bed…and even walk to the bathroom without your mind disappearing…we’re doing really well.” (11:49)
• Exercise, particularly morning movement, is a key anchor for mood and energy.
• “Our physiology is often a faster way to move our psychology.” (13:35)

Gender Differences: Stress, Burnout, and Exercise (15:04–18:08)

• Women, especially in their 30s–50s, face unique challenges: the “sandwich generation” (caring for kids and aging parents), high-pressure careers, and the invisible emotional load.
• Women’s exercise and stress needs differ from men’s due to hormonal fluctuations and life-stage demands. Over-exercising can be counterproductive; the right “dose” of stress via exercise is essential.

BioSyncing vs. Biohacking (16:35–19:23)

• Angela coined “BioSyncing” to emphasize aligning with female physiology, mindset, and values—rather than “hacking” biology in a reductionist, often male-centric way.
• “When we bring those three things into alignment, that’s when I see the magic happens… health and vitality alongside achieving our goals.” (17:10–18:08)

Starting Your Own Reset: Foundational Questions (19:23–21:05)

Angela offers reflective questions for women seeking change:

• “What do I really want?”
• “What do I value?”
• Understanding that every “yes” is also a “no” to something else—intentional decision-making is key.

Quote:
“Every single time there’s a yes, there’s an automatic no. If I decide to do something now, then I’m choosing not to do something else.” (19:36)

Rethinking Rigid Routines: Flexibility & Intuition (21:05–22:46)

• Strict, multi-step “ideal” morning routines didn’t work for Angela as a mother—flexibility and intuition in self-care are essential.
• “What definitely didn’t work for me was trying to have a whole list of things that I had to tick off—because it was just never going to work with three kids.” (21:35)

Merging Data and Intuition for Health Optimization (22:46–25:07)

On HRV (Heart Rate Variability)

• Beyond gadgets, Angela uses medical-grade devices for 24-hour assessment, correlating daily stress patterns with nighttime recovery.
• Mental/emotional stress (not just exercise) suppresses HRV—releasing stress and engaging the parasympathetic system is as vital as workout strategy.

On VO2 Max

• High-intensity protocols (e.g., Norwegian 4x4) are beneficial but demanding. Angela sees great results using short sprints after upper-body workouts paired with zone 1–2 walking.
• “We underestimate the value of [walking]… deeply relaxing… helps with parasympathetic engagement, endocrine health, [and] immune system.” (26:28)

Essential Well-Being Strategies for Women 40+ (27:55–31:52)

Angela’s essentials:

• Prioritize Sleep: Habitual sleep deprivation (from kids, perimenopause, stress) wrecks energy and mood.
• Protein Intake: Muscle maintenance and neurotransmitter support become critical as estrogen drops.
• Colorful, fiber-rich foods: For gut health, detoxification, and longevity.
• Healthy fats: Especially omega-3s and -6s for neurology and hormones.
• Community: Supportive female friendships and accountability.
• Daily light exposure: Early morning sunlight anchors circadian rhythms.

Self-Discrepancy Theory & End-of-Day Rituals (31:52–34:50)

• The gap between our “actual self,” “ought self,” and “future self” can fuel dissatisfaction and depression.
• Solution: “Capping off your day”—celebrate small wins, appreciate the day, and prioritize 1–3 things for tomorrow before bed.
  • “Success is basically a series of failures we learn from.” (31:52)
• “We basically remember peaks and ends… so how can we design it so we have a peak-end experience at the end of every day?” (34:50)

Parenting & Modeling Mind-Body Health (34:50–36:03)

• Angela notes you “can’t coach your kids all the time”; instead, focus on modeling healthy living and discussing concepts they might benefit from.
• Quote:
  “Our children will not listen to us, but they will…become us.” (35:03)

Cognitive Gears: Mental "Zones" & Preventing Decision Fatigue (36:03–39:12)

• Just as in physical training, we need cycles of deep focus (“Zone 5”), productive “middle gear” (multitasking), and deliberate downtime (“Zone 1”–daydreaming, meditation, chores).
• Spending too much time multitasking leaves us depleted and more likely to reach for quick dopamine boosts (alcohol, carbs) at day’s end.

The Role of Data in Health Tracking (40:13–42:38)

• Labs: Angela recommends annual (or biannual) bloodwork to monitor vitamin D, lipids, inflammation, and more.
• Wearables: Look for trends, not just averages—e.g., does your heart rate drop late at night, indicating poor pre-sleep relaxation?
• Muscle & Fitness: Ensure progressive overload in the gym, not just routine repetition.

Special Focus: Glycan Age & HRT (42:38–45:18)

• Glycan Age Test: At-home biological aging blood test focused on inflammation, notably changed by hormone shifts.
• HRT (Hormone Replacement Therapy): Generally pro-HRT for qualified women under medical supervision; Angela stresses combining it with foundational lifestyle changes and personalizing dosage/types.
  • “HRT isn’t going to lift the weights for you.” (43:24)
• Cautions about chasing trends without proper evaluation; recommends methylation and gut assessment for estrogen detoxification.

Trends & Hope for the Future (45:18–47:13)

• Angela is optimistic about increased research on women’s health, workplaces supporting female leaders, and female-focused supplement innovations (e.g., taurine, creatine blends).
• Excited by the resurgence of spirituality/community and in-person connections for real support.

Practical Tools: The Fresh Start Newsletter (47:13–48:29)

• Angela created “Fresh Start,” a free weekly newsletter delivering tiny, actionable healthy habits every Monday, leveraging the “Fresh Start Effect” identified by Dr. Katy Milkman.

Notable Quotes & Memorable Moments

• On Mindfulness & Change:
  “I had to learn, honestly, to be compassionate towards myself…95% of what we do is controlled by our subconscious mind.” (10:12)
• On Burnout in Women:
  “Never before has there been a time in history when women have needed more support. We’re still carrying a lot of emotional load, which is invisible.” (15:04)
• On Everyday Decision-Making:
  “Every single time there’s a yes, there’s an automatic no…When you understand your values really clearly…you can make decisions that are much more in alignment.” (19:36)
• On Rigid Routines:
  “What definitely didn’t work for me was trying to have a whole list of things to tick off, because it was just never going to work with three kids.” (21:35)
• On Physical vs. Emotional Stress:
  “Mental stress…has a really big impact on heart rate variability. So understanding how to release stress and re-engage the parasympathetic nervous system is a really critical part.” (23:21)
• On the Changing Landscape:
  “I think women being prioritized a bit more [in research]…open conversations…corporations are so much more open to how can we support our female leaders.” (45:45)

Important Timestamps

• Angela’s Health Crisis & Turning Point — 01:34–05:42
• Role of Mindset, Dispenza’s Influence — 10:12–11:44
• Mindfulness Practices — 11:49–13:04
• Exercise as Anchor — 13:35–15:04
• Unique Stressors on Modern Women — 15:04–16:35
• BioSyncing vs. Biohacking — 16:35–19:23
• Reflective Questions for Change — 19:23–21:05
• Dangers of Rigid Self-improvement Routines — 21:35–22:46
• HRV, VO2max, Exercise Strategies — 22:46–27:55
• Essential Practices for 40+ Women — 27:55–31:52
• Self-Discrepancy Theory, “Cap Off Your Day” Ritual — 31:52–34:50
• Parenting & Modeling — 34:50–36:03
• Cognitive Gears (Mental Energy Management) — 36:03–39:12
• Using Data & Lab Tests — 40:25–42:38
• Glycan Age, HRT Advice — 42:38–45:18
• The Future for Women's Health — 45:45–47:13
• Fresh Start Newsletter — 47:13–48:29

Recap & Next Steps

Angela Foster’s journey illustrates the depth of women’s burnout and the path to recovery—not through more willpower or stricter discipline, but through physiological self-care, present-moment awareness, intentional alignment with values, community, and the wise use of both intuition and data.

Find Angela's Fresh Start newsletter:
[Signup page referenced at end of episode (~47:22)]

This summary captures the episode’s spirit, key takeaways, actionable concepts, and memorable passages—ideal for listeners seeking hope, clarity, or practical strategies for healing and thriving through burnout.