Episodios

  • Bitesize: Peter Crone | Stop Self-Sabotage with Radical Acceptance
    Oct 3 2025
    Angela and special guest Peter Crone look at the psychological barriers that prevent people from overcoming negative, repeated life patterns, asserting that these habitual actions are merely symptoms of deeper, unaccepted subconscious beliefs about oneself. They examine the concept of the "fresh start effect" and explains that true freedom from a cycle of self-sabotage, whether in relationships, finance, or career, begins with the radical acceptance of one's past KEY TAKEAWAYS: Repeated negative patterns are symptomatic of unrecognised, deeper subconscious constraints and self-views, rather than the core problem itself. The "I could have done this" or "I should have done that" narrative is a lie that serves only to reinforce the ego's view of itself as inadequate, keeping a cycle of self-judgement alive. True breakthrough and high performance come from accepting your personal history completely, using the logic that "what happened happened and couldn't have happened any other way because it didn't," which eliminates the psychological time of past regret and future worry. The fear of the unknown is a misconception; people are actually scared of what their brain, using a history of failures, is superimposing onto the blank canvas of the future. TIMESTAMPS AND KEY TOPICS: The idea that patterns are symptomatic of something deeper (03:52) The profound quote on accepting your past (09:59) The story of the professional athlete who was told he had the "capacity to suck" (14:38) The final, liberating thought on why people fear the unknown (22:42) VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend Link to 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. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ 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. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
    Más Menos
    26 m
  • Your Metabolism Doesn’t Slow With Age (What No One Tells You) | Dr. William Li on Health & Longevity
    Sep 28 2025
    Angela is joined by internationally renowned medical doctor and researcher Dr. William Li for an eye-opening conversation about metabolism, fat loss, and the science of food as medicine. Dr. Li debunks common myths, like the belief that metabolism “slows down” with age, and explains how excess body fat, not age, is the real driver of metabolic decline. They also explore groundbreaking research on foods that activate brown fat, reduce visceral fat, and improve health span, offering practical, science-backed strategies you can use today. KEY TAKEAWAYS Metabolism Myths Debunked: Human metabolism remains rock-stable from ages 20–60 and only slightly declines after that. The real issue is excess fat, not aging. Visceral vs. Brown Fat: Visceral fat harms metabolism, while brown fat is metabolically active and helps burn visceral fat. Food as Medicine: Everyday foods like tomatoes, berries, extra virgin olive oil, and even coffee can activate brown fat and improve metabolic health. Lifestyle Choices Matter: Stress, poor sleep, alcohol, and ultra-processed foods slow metabolism. With the right choices, 60 can truly be the new 20. Personalized Health: There’s no one-size-fits-all prescription. How you live, eat, and manage stress determines how well your metabolism functions. TIMESTAMPS & KEY TOPICS 00:00 Introduction 04:21 Global Research on Metabolism 09:13 4 Phases of Human Metabolism 12:56 How Stress, Sleep & Lifestyle Affect Metabolism 25:03 Food as Medicine: Metabolism-Boosting Foods 29:21 Brown Fat vs. White Fat: Burning Visceral Fat 44:25 Human Brown Fat & Its Role in Weight Loss 48:33 Elemental Eating & Traditional Diets That Support Longevity 51:59 Modern Toxins, Processed Foods & Health Hacks 58:36 Cholesterol, Heart Health & Cardiovascular Prevention 1:05:09 Balancing Metabolic Health, Aging & Longevity 1:06:32 Conclusion & How to Connect with Dr. William Li VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Hormone Harmony - go to LVLUPHEALTH.COM/ANGELA and use the code ANGELA at checkout for an exclusive 15% off Defender Shield - go to DEFENDERSHIELD.COM/ANGELA and use the code ANGELA at checkout for an exclusive 10% off ABOUT THE GUEST Dr. William Li is a world-renowned medical doctor, researcher, and President/Founder of the Angiogenesis Foundation. He is the New York Times bestselling author of Eat to Beat Disease and Eat to Beat Your Diet. His pioneering research has led to more than 40 new medical treatments for 70+ diseases, including diabetes, blindness, heart disease, and obesity. His TED Talk “Can We Eat to Starve Cancer?” has over 11 million views. Instagram: @drwilliamli TikTok: @drwilliamli Facebook: @drwilliamli YouTube: @drwilliamli Website: drwilliamli.com 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 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 family without burning out. DISCLAIMER The High Performance Health Podcast is for general information purposes only and does not constitute professional or coaching advice, nor does it form a client relationship. The use of information on this podcast, or materials linked from this podcast, is at the user's own risk. Always seek advice from your medical doctor or healthcare professional before implementing any changes.
    Más Menos
    1 h y 8 m
  • Bitesize: The Hormone–Brain Connection: How to Protect Mood, Cognitive Health & Longevity | Kate Muir
    Sep 26 2025
    Angela and Kate Muir look at the profound impact of perimenopause on women's mental health, particularly for those with a history of conditions like postpartum depression, who may be more sensitive to hormonal fluctuations. Kate explains the neurological changes during menopause using the analogy of "Inside Out" characters, highlighting how the decline of key hormones like oestrogen (joyful) and progesterone (calming) and the resulting increase in cortisol can lead to symptoms like anxiety, depression, sleeplessness, and brain fog, severely affecting confidence and productivity KEY TAKEAWAYS: Hormonal Sensitivity: Women with a history of mental health issues like postpartum depression are often more sensitive to the hormonal fluctuations of perimenopause The Brain's Hormonal Shift: The decline of oestrogen (linked to serotonin) and progesterone (calming) during menopause leaves hormone receptors empty, leading to increased cortisol Under-Recognised Benefits of Testosterone: Beyond libido, testosterone is crucial for women's mental health, aiding in motivation, drive, and cognitive function Holistic Support for Brain Health: Optimising nutrition (high protein), sleep hygiene (using micro-recoveries and supplements like L-theanine and phosphatidylserine), and specific exercises (compound lifts to increase BDNF) can significantly support brain health TIMESTAMPS AND KEY TOPICS: [0:22] -: Link Between Postpartum Depression and Perimenopause [1:27] -: "Inside Out" Analogy for Hormonal Decline [2:45] -: Mental Health Symptoms and Physical Effects [7:47] -: Testosterone's Role Beyond Libido VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: 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. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ 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. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
    Más Menos
    18 m
  • The Perimenopause Revolution: How to Take Back Your Energy, Sleep, and Sanity with Dr. Mariza Snyder
    Sep 22 2025
    Navigating midlife can feel overwhelming, but this episode is your reset. Angela is joined by author of "The Perimenopause Revolution," Dr. Mariza Snyder, and together dive deep into what it takes for women in their 40s and 50s to feel alive, focused, and fully in charge. They discuss how to gain agency over your health and lifestyle, and how to rewrite the societal scripts about what it means to be a woman in the second half of life KEY TAKEAWAYS: Agency over your health: Taking a long, hard look at what you're carrying and being discerning about what needs to be let go is crucial for managing midlife energy and capacity. Prioritise sleep like a million-dollar meeting: Sleep consistency and treating your nightly rest as a non-negotiable priority is essential for managing energy and resilience. Movement is a non-negotiable: Intentionally incorporating movement throughout your day, even in small bursts, is one of the most powerful tools for regulating your nervous system and boosting cellular energy. Embrace intentionality: Moving through midlife with intention—in your relationships, health habits, and personal growth—is the key to thriving rather than just surviving. TIMESTAMPS AND KEY TOPICS: The three biggest challenges women face in midlife (02:40) Why sleep is the most underrated longevity tool (11:30) The three biggest challenges women face in midlife (02:40) How to build a personal care routine for a hyper-vigilant nervous system (24:00) How to manage migraines in perimenopause (30:00) VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: QUANTUM UPGRADE - Go to quantumupgrade.io and use code ANGELA15 to get your 15 day free trial. No credit card required Go to timeline.com/angela33 and enter code ANGELA33 at check out for an exclusive 33% off ABOUT THE GUEST Dr. Mariza Snyder is a powerhouse advocate for midlife women, leveraging 17+ years as a practitioner, author, and speaker to spark a massive movement for women in perimenopause and beyond. With her top-rated Energized with Dr. Mariza podcast (13 million downloads) and a passionate social media audience of over 400K and 8 million monthly views, she’s a trusted guide—offering science-backed solutions for perimenopause and metabolic health. https://drmariza.com/ 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. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ 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. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
    Más Menos
    1 h y 5 m
  • Bitesize: The Midlife Stack: 5 Supplements Every Woman Over 40 Should Know
    Sep 19 2025
    Angela and special guest Lara Briden examine the importance of key metabolic nutrients that are often missing from modern diets, particularly for women in perimenopause. They discuss the top five nutrients—magnesium, taurine, choline, inositol, and glycine—that can help calm the nervous system, improve energy, and enhance metabolic health, and highlight how these supplements can support insulin sensitivity and overall well-being, especially during hormonal changes KEY TAKEAWAYS: Role of Magnesium and Taurine: Both magnesium and taurine are effective for their ability to support healthy mitochondria, calm the nervous system, and improve insulin sensitivity Importance of Choline: Choline is identified as a crucial nutrient, particularly for women experiencing menopause, as oestrogen loss can impair the body's ability to produce choline Inositol for Insulin Sensitivity: Inositol is noted for its effectiveness in improving insulin sensitivity, especially for those with conditions like PCOS and during perimenopause Holistic Approach to Perimenopause: Women in perimenopause do not have to accept symptoms like fatigue and weight gain as normal. A combination of dietary changes, nutrient supplementation, and lifestyle adjustments can help mitigate these issues TIMESTAMPS AND KEY TOPICS: [00:00:49] Magnesium and taurine benefits. [00:03:25] Glycine for sleep and detox. [00:07:10] Insulin resistance in perimenopause. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend Join my Masterclass, The Longevity Stack: Personalising Your Supplements for a Younger You at angelafoster.me/stack A BIG thank you to our sponsors who make the show possible: Get 10% off at DefenderShield with code ANGELA 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. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ 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. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
    Más Menos
    15 m
  • Why Your Past is Secretly Controlling Your Energy, Health & Performance & How To Break Free | Peter Crone
    Sep 15 2025
    Angela is joined by lifestyle expert, Peter Crone for a discussion about the complexities of overcoming past patterns and subconscious constraints that hinder personal growth. Peter talks about the importance of acceptance, stating that our history couldn't have unfolded any other way, which allows us to release the burdens of guilt and self-judgment, and illustrates how fear and past experiences shape our current behaviours and thought processes KEY TAKEAWAYS: Understanding Patterns: Repeated patterns in life often stem from deeper subconscious constraints and unresolved past experiences Acceptance of History: True acceptance involves recognising that past events couldn't have happened any other way because they didn't The Power of Commitment: Commitment is a crucial element in creating desired outcomes Letting Be vs. Letting Go: Instead of trying to let go of past experiences, individuals should focus on letting them be. This means acknowledging past hurts and integrating them into one's identity without allowing them to define or limit future possibilities TIMESTAMPS AND KEY TOPICS: [00:01:06] Overcoming subconscious constraints. [00:05:44] Accepting past history. [00:27:23] Acceptance of our humanity. [00:28:50] Embracing uncertainty for freedom. [00:52:19] Gender differences in emotional processing. [01:01:43] Pure possibility and imagination. [01:04:36] Words shape reality. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Sign Up to Angela’s Weekly Fresh Starts Email to transform your health, energy, and longevity with just ONE small habit every week - ⁠angelafoster.me/freshstart⁠ QUANTUM UPGRADE - Go to quantumupgrade.io and use code ANGELA15 to get your 15 day free trial. No credit card required To try LVLP GI Repair go to https://lvluphealth.com/angela and use code ANGELA15 ABOUT THE GUEST Peter Crone, a renowned thought leader in human awakening and potential, collaborates with a diverse clientele ranging from elite athletes, CEO’s to individuals from all walks of life. website: https://www.petercrone.com/ 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. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ 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. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
    Más Menos
    1 h y 20 m
  • How Mineral Imbalances Drive Anxiety, Mood Swings & Low Energy (and What to Do About It) | Barton Scott
    Sep 12 2025
    Angela and special guest Barton Scott look at the intricate relationship between nutrition and mental health, particularly focusing on anxiety, bipolar disorder, and mood swings, by examining a personal story about a past relationship, highlighting how low sodium levels can significantly impact emotional well-being and behaviour KEY TAKEAWAYS: There is a correlation between nutritional intake and hormone production. Low levels of essential nutrients can affect adrenal hormone production, leading to symptoms like lethargy and fatigue, which are often associated with mood disorders. Sharing personal stories can be powerful. Struggles with mental health, illustrating how feelings of self-loathing and despair can be exacerbated by nutritional deficiencies. Mineral supplementation, particularly sodium, magnesium, and potassium, is key in improving mental clarity and overall well-being. The impact of receiving these minerals through medical treatment (like a saline drip) is also noted. Hair mineral testing is presented as a valuable tool for understanding metabolic function and thyroid health. It can reveal imbalances in essential minerals and guide dietary adjustments to improve overall health and energy levels. TIMESTAMPS AND KEY TOPICS: [00:02:38] Hormonal impact on mental health. [00:04:36] Sodium's impact on mental health. [00:09:12] Zinc supplementation and mercury levels. VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend Link to full episode ⁠https://lnk.to/EP_230 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. CONTACT DETAILS ⁠Instagram⁠ ⁠Facebook⁠ ⁠LinkedIn⁠ 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. This Podcast has been brought to you by Disruptive Media. ⁠https://disruptivemedia.co.uk/
    Más Menos
    16 m
  • Manifestation: Real Reason You Block Abundance (and How to Fix It) | Cathy Heller
    Sep 8 2025
    Angela is joined by the one and only Cathy Heller, to explore the profound concepts of abundance, spirituality, and personal growth. Cathy shares her extensive background in Kabbalah and mindfulness, and talks passionately about the importance of viewing life through a spiritual lens to unlock our innate capacity for abundance. KEY TAKEAWAYS: Abundance as a Birthright: Abundance is our natural state, and we often limit ourselves by viewing reality through a narrow lens The Role of the Heart vs. the Mind: True abundance comes from operating from the heart, which is always in a state of wholeness and peace Healing Trauma and Subconscious Blocks: Many people struggle with receiving abundance due to unhealed trauma and subconscious beliefs that limit their potential Spiritual Connection: Establishing a spiritual practice is essential for personal transformation The Power of Intention and Giving: Focusing on giving and being of service to others can create a sense of purpose and fulfilment TIMESTAMPS AND KEY TOPICS: [00:01:45] Limited view of reality. [00:11:48] Trauma and higher consciousness. [00:24:01] Soul connection and divine purpose. [00:30:44] Spiritual experience and connection. [00:40:12] Subconscious beliefs and limitations. [00:43:05] Relationship with money. VALUABLE RESOURCES Join The High Performance Health Community Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Get your exclusive discount on Timeline’s Mitopure at timeline.com/angela and start upgrading your mitochondria today Sign Up to Angela’s Weekly Fresh Starts Email to transform your health, energy, and longevity with just ONE small habit every week - angelafoster.me/freshstart Check out Defender Shield’s products and save 10% with code ANGELA ABOUT THE GUEST Cathy Heller is a dynamic transformational coach, spiritual guide, meditation teacher, and inspirational speaker dedicated to helping individuals find ease, joy, and fulfillment in their lives. As the host of the Abundant Ever After podcast and author of Don’t Keep Your Day Job: How to Turn Your Passion into Your Career and Abundant Ever After, Cathy inspires her audience to pursue their dreams and live authentically. Cathy has transformed the lives of hundreds of thousands through her teachings 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. CONTACT DETAILS Instagram Facebook LinkedIn 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. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
    Más Menos
    55 m